Category Archives: Blogging for good health!

Blogging for good health!, Habit Building, Stress Reduction, This -n- That

Heal Thyself

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How often do we read about some high-profile guru dispensing advice about … just about anything … who fails to follow their own suggestions and burns out in flames?

While I am not a high-profile guru to be sure, I do self-checks to verify that I am modeling my beliefs in balance, harmony, and all the aspects of self-care expressed here at foodtalk4you.

Lately, there have been too many spinning plates, and I have felt like a circus juggler trying to keep all those plates balanced on their poles.

Most of the, seemingly, high-priority projects have been of my own creation: writing and speaking deadlines, book relaunch deadlines, Garden Club, and other neighborhood obligations. Car problems just plopped into my lap, uninvited to boot.

Then there are the personal, family, and dear friend concerns and events that are most important of all.

I paused the other day when given another choice to maintain an obligation over the summer or to step back.

This was a seminal moment, and with a great sense of power for my self-care, I said, “No.”

So it is, dear readers, I am keeping my message this week brief.

My thirteen-month-old grandson naps upstairs, while we enjoy an amazing and rare, full-family visit for two weeks.

I am choosing family above all this week.

There are pressing issues and deadlines that will gradually be tackled in these next two weeks; but I think it a worthy, albeit short, message to share with you the need for life balance is critical.

Are you on a precipice? Do you feel yourself nearing a ‘splat?’

Our undone projects would probably go on if we dropped dead. Why do we need to die to take a break?

Maybe we cannot take an extended leave, but a mental health day/morning/hour to reset can do us all a world of good.

Next week, I hope to share some very exciting news! Until then, breathe and choose what is the most important of all for you.

In health –

Deidre

Blogging for good health!, Habit Building, Stress Reduction, This -n- That

Happy Hour!

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A listener to my webinar, Unique Tips for Family Caregivers That Will Amaze You, recently confided in me that my tip to, “bring the party home,” in a caregiving setting – imparted a special message to her even though she was not currently a caregiver.

She and her husband both work; and apparently, they have been morphing from working, to doing their evening time routine without any fanfare. No pause. No exchange of thoughts.

When she heard me describe how happy hour was such a lifeline to both me and my loved one, and how it gradually changed over time but was always maintained, she got to thinking about her own life.

That very night, she asked her husband to stop what he was doing so they could sit on the front porch together for just a few minutes. To pause. To reflect on their day.

Ten minutes.

No alcohol.

Soda and iced tea.

They got out of their respective work selves to just be them. Together. Having a moment.

She practically had tears in her eyes as she related to me how this simple idea – although golden for caregivers – transformed their evening and blessed their relationship as well – and is really a golden idea for everyone.

So, remember happy hour – every night.

Alone? Call a friend over.

Want to socialize a bit extra? Call some more friends over.

Fancy charcuterie trays are optional. A bowl of gluten-free pretzels will do nicely.

Also optional is alcohol. Hot or cold coffee, tea is great, or try sparkling water with a splash of fruit juice.

Want to be alone tonight? Find a special spot to relax, reflect, and to tie up the busy day before jumping into dinner prep.

No cell phones.

Just sayin’.

In health –

Deidre

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Blogging for good health!, Stress Reduction, This -n- That

May Thoughts

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Thoughts?

Maybe ‘random thoughts’ would be more appropriate.

My mind is wandering in several directions about things I want to share with you.

First, I hope everyone was able to enjoy beautiful moments this past weekend as Mother’s Day was celebrated in the United States. Whether in a shared event together, or in a precious memory of your own mother or mother-figure in your life, I hope you were able to honor that mothering influence.

Second, because of a great conversation with my dental hygienist recently, I am re-reading Breath – The New Science of a Lost Art by James Nestor.

In 2021, I wrote two posts about breathing, HERE and HERE, because his message was life changing in its simplicity and in its depth.

“What do you mean?” you ask. “How hard is it to breathe?”

Whether you are a new or old subscriber to foodtalk4you, I urge you to read those two posts. I also hope you will be intrigued enough to purchase and dive into his book.

My hygienist understands the very tight connectivity of all the elements that affect our health, and we both agreed that those connections are probably even tighter than we had imagined.

To wit – could my reflux be tied to other issues in the GI tract, and is it causing the need for throat clearing at night, and could that all be due to breathing abnormalities while asleep?

Oh, my. So many questions.

But I do know to look inward for most of my cures – both from exploring my mindset and in exploring my actions in eating, moving, and living.

A couple of months ago, I was relieved to hear that I could safely take my antacid twice a day. Man! That second dose around 5 pm really helped with late evening reflux – for a while.

After that conversation with my hygienist, a switch flipped in my brain. Our stomach is supposed to maintain an acidic environment.

What was I doing while trying to neutralize everything?

What was that doing to the rest of my GI system? The balance in my small intestine – home to my microbiome – would surely be affected.

And how about the quality of my sleep? While not a mouth breather, maybe I was just not taking in enough air because of my poorly constructed nasal passages.

Should I resume wearing a nose strip to keep my nostrils more open?

Hey, I stopped using those nose strips a couple of years ago … just when that reflux started to ramp up!

In truth, I cut my nose strips into three strips because that was enough to do the job.

That very day, I had a different mindset. Following the creed that ‘we are designed for health,’ I rooted around to figure out what action I was doing impeding my health.

So, I resumed my nightly nose strip ritual and have not taken a single antacid since.

Continuing to closely monitor normal dietary reflux triggers – spicy foods, bending over too soon after eating, and excessive alcohol – I am feeling I am on the road to straightening out some health issues.

My message to all is, how we breathe makes an enormous difference in health matters that may seem far removed from the nose.

If you or someone you know is frequently clearing their throat, there is a strong likelihood there may be a reflux issue involved. There may also be inhibited breathing.

Maybe a sleep study will be needed for some people if the recommendations in Breath do not help, but it’s worth checking out, getting informed, and following up.

It’s a beautiful day to breathe freely and clearly. As always, sharing this post is easy using the options under the MORE button below.

In health –

Deidre

Blogging for good health!, Stress Reduction, This -n- That

It Happens Every Day

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There are so many ways we become caregivers for our loved ones. Each pathway carries with it unique challenges family caregivers must hurdle.

An everyday walk in the park with grandma can turn into a fall that results in a potentially life -changing broken bone. Suddenly, there is an ambulance, surgery, and, hopefully, recovery and a successful rehab.

Other families are dealing with the cumulative effects of a long decline.

Whatever the path or circumstance, people all over the globe are becoming caregivers to loved ones. Even those who consider themselves prepared, find themselves at the base of a very steep learning curve.

Recognizing that most family caregivers do not have the luxury of time to leisurely figure things out, I have continued with my efforts to effectively flatten that learning curve – both in my books, and at various speaking engagements.

With a mantra, “No one should have to reinvent the wheel,” tucked into my heart, I shared “Unique Tips for Family Caregivers That Will Amaze You,” to save others the struggle of solo learning. This fifty-five-minute program hosted by Minerva Villarreal and facilitated by Evalyn Greb, is a part of the outreach program by the WellMed Charitable Foundation. 

Another program they do to support caregiver needs is their shorter, “Caregiver SOS On Air” podcast. I will be doing a return visit on June 25th to this great podcast.

HERE is the link to my first Caregiver SOS On Air podcast on December 19, 2024. Scroll to the bottom of their page to find it, but also check out the other titles to see what a rich resource they provide caregivers.

While no longer a caregiver, I am always on the lookout for any resource that could help others, and I have found Family Caregivers Support Group on Facebook to provide an excellent venue for caregivers to connect and support each other.

In the steady stream of postings, I not only see the despair and self-sacrifice of overwhelmed caregivers – but also an abundance of love, understanding, and great wisdom from others readily, lending their support and ideas.

Not a caregiver?

That’s great, but I bet you know one.

Did you ever tell them, “Call me if you need anything?”

We’ve all probably said that. When they don’t call, we think everything must be okay.

Meh.

That’s probably not the case.

Often, caregivers don’t know what they need. They probably are not used to asking for help or being on the receiving end of a kind gesture.

In my recent webinar, I was advising others that being a caregiver could mean all kinds of tasks, and what those who would like to help them could do:

  • Decorate their loved one’s room with simple seasonal decorations.
  • Put up a birdfeeder for their loved one to watch, and keep it refilled.
  • Either take them out for a coffee or offer to stop by and bring the coffee and a treat.
  • Offer to stay with their loved for a few hours one so they can go for a walk or run errands.
  • Just stop by and sit with them. No special conversation is needed.
  • Maybe pray with them.

Sometimes, the caregivers are a little hesitant to reach out with requests. I encourage them to do so, but those of us on the outside might need to be more proactive in doing something seemingly small, but which becomes giant-sized because of its loving consideration.

We’re all in this together!

In health –

Deidre

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Blogging for good health!, This -n- That

When Was Your Last Ineffable?

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Not a word you see every day.

We have all experienced or witnessed something that was ineffable. When asked to explain it to others, we rely on the overused standbys of “awesome” or “amazing” – all the while knowing those words couldn’t come near to describing what we wanted to relate.

Or, it could have been something horrific that defied description. “Total devastation” or “horrific.”

Dictionary.com gives us this:

“Incapable of being expressed or described in words; inexpressible: ineffable joy. not to be spoken because of its sacredness; unutterable: the ineffable name of the deity. Synonyms: unspeakable.”

What we feel and experience looking into our baby’s eyes for the first time.

The look of a sunset over the ocean and knowing the picture we just took in no way comes close to capturing the complete experience.

When we glimpse the meaning of life in a larger way than ever before.

An author friend of mine, Janet Gallagher, almost didn’t write her book, Saying Yes – Accepting Divine Invitation and Stepping Onto a Gritty Uncharted Path of Awakening, because the meaning of her experience was ineffable.

What she discovered by being open to a chance encounter was so big, so life changing, and so transformative that applying words to it would somehow limit its cosmic message. She also did not want the focus shift from the truth she divined to being something about herself.

I appreciated her dilemma.

Words are limiting. How do you realistically perceive something that’s limitless, that goes beyond our comprehension of dimensions – with letters, words, sentences, and paragraphs that are the epitome of structure?

But her message needed to be shared, and she tenderly and artfully did so in a way that effectively described the life events that brought her to a beautiful larger truth worthy of sharing – otherwise, what was the point of receiving such a great message if not to share it?

If you are searching for a viewpoint that might enhance your own spiritual journey, Saying Yes, is an excellent and easy read to explore.

My own journey is taking me to a wider view of the uniting force that is available to use, embrace, tap into, etc. (it’s ineffable), and Janet Gallagher’s book underscored some things I am learning myself.

I just wanted to share this little gem with you today.

Our health is more than food, water, shelter, and exercise, and I like including ideas that may help our mutual goal of being the best we can be for ourselves and others.

In health –

Deidre

I’m so excited to share with you the latest on the new edition of Toolkit for Caregivers. By keeping key elements from the original front cover, we have created an updated one:

Pics here of original and new one.

ORIGINAL:

UPGRADED VERSION:

What do you think?

The book’s interior will be in full color to enhance the reader experience, and the free downloads have been updated and are getting a new look as well.

There are so many moving parts to this relaunch – including new offerings and a new website look – and I am over the moon with the progress we have made.

June looks to be our relaunch month! Stay tuned.

Blogging for good health!, Habit Building, Stress Reduction, This -n- That

Who’s Sleeping?

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“How do I go to sleep, Mommy?”

Apparently, my childhood inquiry is just as valid today.

“How do I go to sleep?”

My mom said, “just close eyes and be still.”

Well, a lot of help that gave me.

I can still hear her saying, “close eyes,” as she left my room at night. My little eyes popped open as soon as she closed the door.

But think about it: the steps are to get into bed, close my eyes, and be still.

Mom got me into bed; now, I am responsible for that.

How about you? Binge-watching just one more show? Reading just one more story on your phone?

Many of us have not absorbed the message that sleep is a priority or how to get to sleep, it seems, because an article this week shared graph after graph of evidence showing that Americans are getting even less sleep than ever.

And it’s mostly the women who are faring the worst in each comparison.

Stress is being cited as the culprit, and that’s easy to see, but the effects of a lack of sleep must be seen as major contributors to the stress levels being felt.

What’s the purpose of sleep, anyway?

Let’s summarize:

Tissue repair and healing – in ways we can see externally, and moreover, in ways we cannot see internally. Daily life creates a lot of wear and tear on our bodies and minds – it takes 7-9 hours of sleep to clean up, mend, renew, and heal.

Regulation of body processes – especially seen with hormones, the hours of sleep allow the body to have time to reset back to normal levels. When hormones are regulated, body systems function smoothly.

Brain function – we’ve all experienced sleep-deprived fuzzy-brain feel from time to time. Looks like most of the country is having a rough time of right thinking. Just watch the nightly news. Memory function and clear thinking are contingent upon consistently getting enough sleep.

Normalizing blood sugar levels – in addition to right eating, blood sugar levels are greatly affected by our getting regular adequate rest.

Weight management – another part of that hormone regulation mentioned above is the role of appetite suppressing and appetite stimulating hormones that can get unbalanced when there is not enough sleep time.

Stress reduction – did you have a stressful day? Not getting enough sleep causes even more stress hormones to be released. This creates a textbook example of a vicious cycle.

Reduce inflammation – here’s my favorite topic. Remember, all diseases have some major causative factor rooted in inflammation. Sleep helps to regulate some of the factors that would cause inflammation.

Is it a coincidence that along with inadequate sleep, we are seeing an uptick in obesity, diabetes, autoimmune diseases, and more?

There is no one answer or approach to solving the tsunami of sleep deprivation being experienced across the country – and probably the world.  But making a difference in our singular lives, doing one thing less every night that’s keeping us from going to bed in a timely fashion would help.

Now, close eyes.

In health –

Deidre

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Blogging for good health!, Exercise, Habit Building, Stress Reduction

The Potion is Motion

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Are you a note taker?

I take notes when listening to speeches all the time – there’s always some new idea I want to remember or refer to again. Note pads and notebooks abound at home.

It’s like I can’t listen without taking notes – the same way some people can’t talk without using their hands. (Oops, I may do that, too!)

While rummaging through my desk drawer in search of …  a notepad – what else? I rediscovered some old scribbles I have referred to several times:

The more emotion you are in, the more motion you should be in.

Wish I could give credit to the lady speaking to our group back then, but her name was not in my notes. She shared with us how stress hormones directly affect our physical health, and how we could counteract natural reaction through movement.

Her introduction to the connection between stress and physical disease was, “the more signs and symptoms we have of stress, the more we need to do something different.”

What are your signs of a stress reaction?

For many, ground zero may be the stomach:

The stomach is one of the most common places people hold stress. Stress in the abdomen/stomach usually manifests itself in maldigestion, changes in appetite, and even stomach pain. If you’re someone who tends to resist change or feels like you don’t have power over their life, you might hold stress in your stomach.

Our speaker described the stress hormones we release as, “getting caught in the body, wrapping around internal organs … and killing us.”

Now, there’s a graphic image to remember.

Then she crystalized the knowledge that exercise increases the production of our feel-good transmitters, called endorphins, by saying that getting our bodies in, “a new motion would result in a new emotion.”

Today’s simple reminder is to:

Use our “magic potion”

of getting our bodies in motion

to create better emotions

that will slay that thing wrapped around our innards.

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In health and still doing planks and wall sits –

Deidre

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Blogging for good health!, Habit Building, Recipes, This -n- That

Diamonds Are A Blog’s Best Friend!

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Do you see the shower of diamonds falling upon you?

As a reader of foodtalk4you, you should, because this marks our tenth anniversary edition!

Big periodicals would have had staff assigned to their special edition, delving into past articles, to select the essential messages from the past ten years. They would have taken most of a year making it a keepsake edition.

We are a team of two.

It’s taken several months of sifting through each blog post since the beginning, and now there are visions of a book, The Best of Foodtalk4you, on the planning board.

But first, I’ll need to finish the relaunch of Toolkit for Caregivers – which is looking fabulous as it nears the completion of formatting and cover design – and retool, edit, and format, Toolkit for Caregiver Emotions, before we can think about, The Best of Foodtalk4you.

In the meantime, Sheree and I want to thank you for your support and encouragement for these past ten years. Many of you have been with us since the beginning of our journey, dedicated to helping others see the natural health available to them – one meal … one breath … one movement at a time.

Our health is a quest that spans our lifetime, and requires a diligent application of the basic principles we outline every week – including:

“Am I doing my body good?” What it means to be on the same team with my body – consistently pulling in the same direction – in this post from 2019.

Building a positive emotional mindset – freeing ourselves from the past and changing self-talk to recreate the landscape of our day – found in a series of three posts in 2022 HERE, HERE, AND HERE. 

Are we destined to follow our genes? How our thinking and self-talk can guide our health status in these posts HERE and HERE.

Autoimmunity: the wolf at everyone’s door – a series of three posts HERE, HERE, and HERE about what autoimmunity is, the importance of avoiding things that contribute to it, and steps to take to live an anti-inflammatory life.  

Stress management – ever on everyone’s minds, has been frequently addressed on foodtalk4you. In 2016, it was discussed as the January top searches post and again in the 2019 post “SPLAT.”

Exercises – especially outside of the confines of a gym, are regularly explored as I have always believed that movements to keep and build range of motion and strength can also be done throughout the day wherever we are. Recent posts have covered this well.

Recipes – the quest for anti-inflammatory eating has spanned this decade, and recipe sharing is a favorite pastime here. From seasonal soups to Scones That Love You Back, we’ve covered it all.

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SCONES-THAT-LOVE-YOU-BACKDownload

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So, here are some of our favorite glittering diamonds for you, dear readers! Your readership and comments are our diamonds! Thank you!

In health –

<— Deidre, who writes, and Sheree—>, who makes this lovely to read!

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Blogging for good health!, Exercise, Habit Building, Stress Reduction

April – The Month For Isometric Exercises!

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Are you up for an April challenge?

Grab a wall and sit down.

I’m committed to revisiting an old friend that’s been neglected – the plank trifecta – and to embrace an isometric exercise I’ve never done consistently before – the wall squat, or wall sit, if you prefer – because that’s what it looks like.

If you are a long-time reader, you know my passion for planks – they have done me well over the years and have proven to be transformative to tighten my core. And yet, I have allowed planks to fall by the wayside from my daily routine.

A great way to start a habit/routine is to incorporate it into another one that is already established – like I do every morning with arm exercises while using my pour-over method to brew coffee, (explained in a recent post, February 27th).

The coffee making process is firmly established. All I had to do was tweak it a bit to give my biceps and shoulders a great workout.  

It’s been just a few weeks, but I can feel the difference; and my non-dominate arm is now much stronger than when I started.

So, to successfully start a new habit, I have added a simple sticky note in view of my office desk, that reminds me to do my planks and wall sit before I get deeply involved in daily writing projects.

I can report that today’s initial return to planks was quite acceptable: thirty seconds each of straight arm, forearm, and knee planks. Beginners may start with as little as fifteen seconds of the easier knee plank, and gradually lengthen time before adding another position.

What a workout! After only a minute and a half, I experienced a more rapid heartbeat and shaky muscles. Awesome!

Please check with your health care provider before starting any kind of new exercise, and if pain is experienced at any time, stop exercising.

A review of plank techniques may be found HERE.

That smooth surface on the Murphy bed in my office is the perfect place to do my wall sits.

Somehow, the idea of using a painted wall to scooch down into the wall sit position didn’t seem proper to me – I mean, what if my back were to sweat or the color of my clothes were to mar the paint?

Now, the perfect set-up is staring at me every day. No excuses.

If you are not used to the wall sit – and I am not – it can be a bit of a challenge. I eked out 30 seconds today, and my thighs were definitely talking to me.

And that’s okay.

Eventually, I will do my first set of three, thirty-second wall sits.

In time.

A review of the wall sit exercise may be found HERE.

Planks and wall sits are called isometric exercises, and they can be an important part of our regular routine for strengthening core muscles and increasing joint stability.

Isometric exercises produce no movement – muscles are held in a certain position which creates muscle fatigue, but is less challenging to the joints than regular exercises.

Here are five benefits to incorporating isometric exercises:

They help us get in shape without a high intensity workout and are a good start for an exercise program.

Isometric exercises help maintain muscle and joint strength.

Wall squats, especially, have been shown to lower blood pressure.

Rehabilitation after injury or surgery is helped with isometric exercise.

Those with osteoarthritis can build strength and increase range of motion doing isometric exercise as a warm-up to traditional exercise.

The Cleveland Clinic has a great summary about isometric exercise and offers additional exercises to try out HERE.

For now, planks and wall sits are my April challenge. How about you?

In health –

Deidre

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Blogging for good health!, This -n- That

Listen To What Your Body Is Telling You

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Sometimes things just don’t feel right.

Maybe it’s being unusually tired; but then we try to justify and rationalize things as to why we have felt a little less than normal the last few days.

Throw in some pain or discomfort here and there, and our stories of why we feel not great get a little more elaborate. Maybe there were extra repetitions at the gym or too many trips up and down the stairs.

But then, there’s a niggling thought that what you are feeling is not normal.

Hmmm.

Many will consent to getting checked out at the doctor’s office, only to be told it’s nothing – or perhaps it’s something in a vague category called fibromyalgia. Prescriptions may be offered.

Please read this brief story of Glenis HERE to find another reminder of how important it is to really listen to the often subtle messages our bodies are sending us.

March is Myeloma Awareness Month, and as someone who had a family member with “smoldering myeloma,” and a dear friend and colleague valiantly fight and lose his battle with multiple myeloma, I wanted to bring this message to the forefront of our readers.

Symptoms of myeloma, a cancer of the blood, can be vague, as this excellent article explains- but diagnosis can come through specific testing.

So much more can be done to combat myeloma, as Glenis has found; and early detection is a key factor. While there is currently no cure, long periods of remission are possible.

That’s why we must listen to our bodies, and then find a health care provider who is willing to listen to us.

It took Glenis some time to find the right practitioner, but her determination has paid off.

The Leukemia and Lymphoma Society offers extensive resources for patients with all types of blood cancers and for their caregivers.

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In health –

Deidre