Category Archives: Blogging for good health!

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

Let’s Get To Steppin’!

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Step Up

Is anyone else struggling to get enough extra movement into their day?

If the heat index isn’t shooting down walks outdoors that might happen any later than 7 am, it’s poor air quality from the Canadian wildfire smoke drifting over our area – or a million other things.

Geez – finding an excuse NOT to exercise is terribly easy.

Truth be told – I do not like being sedentary. My body gets antsy if I sit for long periods. The reminders to stand and move from my watch are a blessed relief I am now using to ‘tweak’ into expanded benefits.

When that reminder buzzes me out of my writer’s concentration:

  • I grab the water jug by the computer and take a stroll back and forth in my upstairs loft,
  • Drinking at least 8 ounces of water enhanced with some Liquid IV –
  • Followed by a quick minute or two of either planks OR this blast from the past: Graduated Steps.

Going through the archives of videos I have posted here on foodtalk4you, I discovered this old gem about Graduated Steps.

In the video, I explain how to do the exercise using 20 steps for each level, but lately, I am doing just 10 steps for each level because I want to get back to work. With 10 steps each, I do this mini- exercise routine in under 2 minutes – perfect for a quick break from sitting.

FINAL STEP VIDEO

Granted, 10 repetitions are not all that challenging for me, but it does get the blood circulating and helps energize my mind. You can see on the video, 20 repetitions caused my talking to be a little ‘breathy’ toward the end – showing what an excellent exercise it is.

You can tailor Graduated Steps to fit your own fitness goals, time, and abilities. This is tremendous for building and maintaining balance both at the beginning and end of the routine – but always safe if you stay near a counter-top or chair back.

Check out the video of my demonstration and then customize the routine for yourself.

Okay – back I go to finish the last self-editing round for Toolkit for Caregivers, before sending it off to the editors. I am so excited to be taking this flagship double book to the next level to reach even more caregivers with words of hope, wisdom, and confidence-building skills.

Let me know how you are doing with Graduated Steps in the comments!

You don’t want to miss a post – make sure to subscribe to foodtalk4you. Scroll to the bottom of your screen or up to the left of your computer screen to fill out the simple subscription form. 

In health –

Deidre

Anti-Inflammatory Foods, Blogging for good health!, Habit Building, Recipes

Summertime – No Excuse For Convenience Foods!

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No, I’m not throwing away all I stand for. But – convenience foods? That brings visions of little boxes of mac ‘n cheese.  

Egad – no.  

I’m talking about something we love to eat this summer; but it could also become a key convenience ingredient for winter soups.  

What is it? 

My new best friend – large bags of done-for-you kale salad!  

When combined with another favorite – homemade Quinoa Salad – well, we just can’t stop raving. 

In this hot, humid North Carolina summer weather with heat indexes over 100 degrees, we are scrambling for meals that won’t heat up the kitchen, provide leftovers, and are easy to pull together.  

Raw kale is packed full of goodness. As described on healthline.com:  

  • Kale is a nutrient-dense food, as it’s low in calories and high in many important vitamins, minerals, and antioxidants.

  • For example, 1 cup (21 grams) of raw kale contains only 7 calories (about 1 minute of running), but is an excellent source of vitamins A, C, and K. It’s also a good source of manganese, calcium, copper, potassium, magnesium, and several B vitamins. 
  • This vegetable is likewise packed with antioxidants. These molecules help counteract oxidative damage caused by compounds called free radicals and may reduce your risk of conditions like heart disease, Alzheimer’s, and certain forms of cancer. 

The convenience of having the kale leaves washed and chopped with the tough center stem removed is a no-brainer for me. The addition of grated cabbage and carrots only makes these packaged salad greens even better. 

—————–

To see how I’ve been putting the kale salads together, check out this printable recipe HERE: 

KALE-SALADDownload

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Then there’s part two. Quinoa salad. I consider quinoa a convenience food as well. In just a few minutes, you can cook a pot of quinoa and have a versatile cooked grain that can be: 

  • Eaten as is 
  • Dressed up as a hot cereal with butter, cinnamon, and dairy options  
  • Added to cookie or muffin batter  
  • Sprinkled on salads 

What’s so special about quinoa? The folks at Harvard say it best: 

  • Though technically a seed, Quinoa is classified as a whole grain and is a good source of plant protein and fiber. One cup cooked provides about 8 grams of protein and 5 grams of fiber. Unlike some plant proteins, quinoa is a complete protein, meaning that it contains all nine essential amino acids that our bodies cannot make on their own.

  • Quinoa is also naturally gluten-free and can be eaten safely if one has  gluten intolerance such as celiac disease.

It’s important to rinse off the quinoa grains before cooking to remove the saponins, which create a natural pesticide. Place the quinoa in a fine mesh strainer and run water over the grains – I like to use the spray setting on my kitchen faucet. Allow to drain, and then put the grains in the pot with water to cook.   

Outside of using quinoa (“Keen – wah”) at breakfast and in baking, I’ve been preparing regular batches of this powerhouse grain for Quinoa Salad. Taking a recipe for Greek Pasta Salad and swapping out the pasta for quinoa, created a wholesome meal.  

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Sheree has prepared this second recipe for your viewing and printing pleasure HERE:

QUINOA-SALADDownload

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While flying out to Hawaii to meet my newest grandchild recently, the airline offered little chocolate covered, puffed quinoa cookies. Delish! Having just learned that quinoa grains can be popped like popcorn, I will be doing some experimentation to try to duplicate these treats. 

Stay tuned – there will be more recipes coming up with popped quinoa! You don’t want to miss those – make sure to subscribe to foodtalk4you. Scroll to the bottom of your screen or up to the left of your computer screen to fill out the simple subscription form. 

In health –  

Deidre  

Some additional resources:

Nutritional benefits of kale – click HERE

Quinoa – A Harvard perspective – click HERE

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

Battling Our Trials And Achieving Success!

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Struggle and Gratitude 

Most everything worth doing or achieving contains struggles. 

As we pause in the USA to remember our nation’s history and its path to independence, all our foodtalk4you readers around the world should take a moment to recognize and honor their own personal struggles, and how they dug deep within themselves to get to the other side of those challenges. 

We have had more than a few challenges this week at our blog site.  

Our editor, Sheree Alderman, is probably shopping for a wig because she might have pulled out all her curly red locks. She had to untangle technical difficulties many layers deep to rebroadcast last week’s post to alert you of an important poster and linkage, showing the signs and symptoms of heart attacks. Please check that post out HERE – it makes so much more sense with the poster. 

Trying to unravel that problem opened a hornet’s nest of other woes – but with perseverance and an undauntable mindset, she finally got the clarification and technical help she needed.  

My heart is full of gratitude for Sheree and for the one person who finally helped her – and us – otherwise, you would not be reading this.  

And a big thank you goes to a long-time reader of foodtalk4you and author, Shaun L. Griffiths, in Poland, who alerted me of the missing link. I’ve reviewed Shaun’s books on foodtalk4you before – do check out his awesome young adult fantasy books HERE.

Sheree is an author as well! Check out her beautiful and inspiring children’s books HERE.

Speaking of books and gratitude – my deepest thanks to each one of you who so generously pre-ordered my future new release, Toolkit for Caregiver Emotions. Your identities are hidden from my eyes, but I am so touched and humbled by your support for this book and its success.  

You also know by now that your pre-order has been canceled. The Emotions book is still going to be published, but the time frame for that new release could not be modified enough, following Amazon’s guidelines, to get the job done in the way I wanted. 

As I mentioned in the 20 June post, the Caregiver Series is going to get the ‘Cadillac treatment’ it deserves through new cover designs, formatting, advertising – the works. I am creating added follow-up support for readers based upon their needs. This all takes time, effort, and perseverance through struggles.  

So, let’s all pause for a moment to reflect on what personal characteristics have helped us move through the challenges of life. How did you power through adversity? How did you find inspiration, the answer to a problem, or that last burst of energy? What priority did you use to do the right thing? How did you find patience? 

Those are great starting points for writing that personal identity and affirmation statement I wrote about on the 20th – have you penned yours, yet? Please let me know if you have and how you use it. 

I am enough. 

I am learning. 

I am changing and growing. 

Become a subscriber to foodtalk4you so you won’t miss our weekly post. Scroll to the bottom of your device or to the top left of your computer screen to fill out the subscription box. We never share your information. 

In health and gratitude –  

Deidre  

Note from Sheree: We’re just real people here behind your computer screen, working hard every week to share our knowledge, experiences – and sometimes, the chaotic and crazy moments of our everyday lives.  

Happy Independence Day – Let freedom ring! S’  

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

Is Your Heart Attacking You? UPDATE: New Links Included!

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Subtle is an adjective used especially to denote a change or distinction, so delicate or precise as to be difficult to analyze or describe. 

With heart attacks, men are usually not subtle. Men more often experience the classic chest pain, shortness of breath, and dizziness. They frequently describe the feeling of, “an elephant sitting on their chests.” 

Women? Not so much.  

Check out the difference in heart attack symptoms between the sexes. 

You can see in everyday life how women’s symptoms could go unrecognized. Just last week I was feeling: 

Tired? Absolutely! Who wouldn’t be after the fun-filled week I had been having with extra activities outdoors – (closed those exercise rings, buddy!), cooking extra yummy food for gatherings, visiting with family, Graduation party, Father’s Day cook out, and writing for my books. 

Indigestion? I might get heartburn once every week – especially with spicy foods. Nothing unusual. 

Extreme fatigue? I had said to our company I was exhausted before retiring that night – especially when I just learned we’d be getting up extra early to take them to the airport, and we were slated to keep going on down the road to visit more family. 

Stress on board? Oh yes, especially since I had just learned I would not be able to push the publication date of my Caregiver Emotions book to any day later than September 1st.  

But climbing into bed did not generate that ahhh feeling. Nope. That area of … pain? … just under my left shoulder blade would not go away. 

Hmmm. Had I pulled a muscle? Not that I could recall. Those baking dishes had been heavy … 

No other symptoms. Things didn’t get worse, and I was able to finally get comfortable and sleep a couple hours later to awaken pain free in the morning. 

Hmmm. That had been a new place for me to feel heart-related discomfort. I was still pretty tired and now I was torn about what to do. 

Can you sense the indecision in evaluating all of these subtleties?  

There’s one hard and fast rule I always taught my students and have always tried to follow for myself: 

PEOPLE WHO MIGHT BE HAVING HEART ISSUES DO NOT HAVE A BRAIN TO MAKE GOOD DECISIONS. 

Do not listen to a possible heart attack victim about not going to the hospital – they really do not have the ability – or medical degree or diagnostic equipment – to make that choice.  

If others say you should get checked out, then get checked out. 

So, my schedule that morning got changed, and I got checked out. 

EKG was good. Blood work was done to verify there were no bad markers and no blood clots. Chest x-ray was normal.  

No heart attack.  

Would I go to the ER again? 

Absolutely! 

I also will manage my personal commitments better. The Emotions book will be published just fine a little earlier than I had hoped. It’s all good. 

So, bottom line – learn the subtleties of heart attack symptoms and don’t hesitate to get checked out. The best treatment is prevention, and an excellent summary can be found here: HEART ATTACK PREVENTION.

Share this post with someone you love using the options under the MORE button below. 

In health – 

Deidre  

Blogging for good health!, Stress Reduction

I Did A Thing

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There’s a new mindset in town.

In my town.

Where I live.

Inside my brain.

Yup.

I’ve switched from dabbling, dreaming, and hoping to full-on commitment. The thought process that kept me in a hobby, pastime, or side hustle has been jettisoned.

The message of health that is possible for everyone, and the caregiver support tools that have been gifted to me through hard-earned, insight-giving life experiences, are what drive me.

If people can’t access my books and presentations, then my efforts are in vain.

Therefore, I am taking my authorship and speaking events to a full-time business level.

Yes, I recently relaunched my moderately successful, Toolkit for Caregivers, and have put, Toolkit for Caregiver Emotions, on pre-order status on Amazon; but, I am now aiming for something even better that will get the expertise I offer into many more knowledge-seeking hands.

There will be a new look, feel, and additional tools of support for readers with more helpful follow-up. Professional landing page, podcasts, social media – the whole package.

Details of what this will look like will be shared in coming posts; but what I am learning in this process, is transformative. With over 30 hours of training to help me in this process thus far, my head is exploding with information.

Whatever the project, starting with boosting the mindset, is key – and that is the segue into today’s message for you!

Seems that I write about a positive mental attitude all the time but – hold on. Even tweaking what I already knew and believed, has helped me so much that I must share.

Remember the movie, “The Help”? What a beautiful message of hope and self-worth! Consider the following quotes from the main character played by Viola Davis:

“… and that’s when I get to wondering, what would happen if I told her she something good, ever day?

Ever morning, until you dead in the ground, you gone have to make this decision. You gone have to ask yourself, am I gone believe what them fools say about me today?

That’s the way prayer do. It’s like electricity, it keeps things going.

You is kind. You is smart. You is important.”

When I viewed this movie in the theater, we almost joined in the chant: “You is kind. You is smart. You is important.” – because we knew that the little girl desperately needed to hear that message deep down inside her heart and soul.

The little girl eventually declared to Viola’s character, “Aibee, you’re my real mama.” Why? Because she was being nurtured, loved, and accepted by her.

When each of us starts the day, we need to nurture ourselves.

I’ve learned that by creating a personal identity and affirmation statement and reading it aloud to ourselves each day, we can transform the path we take and the results we can achieve.

Here’s how some people create their identity/affirmation statement:

Possibly start with your name and research its meaning. The speaker who taught me this was named Aaron – meaning mountain of strength, exalted, and strong. Wow! His approach didn’t work for me because “Deidre/Deirdre,” died of unrequited love. Geez.

Embrace your positive qualities and how you currently, or strive to,reveal those characteristics.

What are your positive beliefs and how are they being expressed in your life?

Declare who you are. Think about the quote from Viola to the little girl.

Tenderly and superlatively remind yourself of all the good that is in you, how you want to move forward, and include how, “You’ve got this.”

Pen on paper. Edited as I put the ramblings into the computer. Printed out. Put into a protective sleeve. Read aloud every morning to myself.

Better than a double shot of espresso.

Take a picture of yourself holding your statement.

This is powerful stuff.

In health –

Deidre

If this post gave you a boost – you know what to do. Share! Use the options under the MORE button below – and let me know what you think.

Anti-Inflammatory Foods, Blogging for good health!, Recipes, This -n- That

Oh, That Soup Du Jour … 

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Ever wonder about soup and soup recipes?  

We were waxing philosophical the other night, while trying to follow a recipe for soup. There may have been wine involved. 

Anyway – there were issues with not having the exact ingredients. We were using some leftover grilled Hawaiian Kanpachi to create a fish chowder. 

What we had on hand did not totally match up with what was required.  

I mean – this was soup – how precise did we have to get?  

What was soup, anyway? Throw a bunch of veggies into a pot, add fluid, cook, stir, serve. Right? 

Chowder usually calls for corn. Check. Celery. Check. Carrots – meh – ate them last night in the salad. Onions. Check. We did have the required fresh thyme – felt really good about that. 

So, our mirepoix, (sauteed onions, carrots, and celery often used as a base for soups), lacked carrots.  

Oh, well.  

We pressed on to making the roux and added the fluid ingredients, which we adjusted to using some leftover chicken bone broth along with the thickest, yummiest heavy cream I have ever seen in my life – and eventually, we had lovely fish chowder. 

Chef Dennis’s recipe for fish chowder can be a springboard to your own version. It’s all good.  

After all – it’s soup! 

Oh, and don’t forget a spoonful of dry sherry to float on top of each steaming bowl! 

Just sayin’. 😉 

The Blue Ocean Mariculture in Kona, Hawaii is a fascinating place dedicated to eco-friendly, sustainable, deep-sea aquaculture, blazing the way to feed people in a healthy way. That’s where we bought our fish. Kanpachi is super-rich in Omega-3 fatty acids and is simply delicious! 

In health –  

Deidre  

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

Thoughts, Memories, and Eats

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What the camera never saw –

Do you take pictures of your food at restaurants?

I’ve tried to stop doing that all together, except to share pictures with family based on some special aspect significant or meaningful to us.

Sometimes, there’s such a wow factor to a meal’s presentation, a picture seems appropriate to remember that special moment.

When my arms were not full of my beautiful new grandson – okay, gorgeous – I had been helping in the kitchen whenever possible during our recent trip to Hawaii.

I try to stay camera-ready at home during food preparation – what’s that term? “Mise en place” – in anticipation of sharing recipes with you, but not so much this past month.

Great recipes.

Great meals.

New ideas.

Old favorites.

No pictures.

No worries. Sheree will scour the internet for pictures, I am sure, that will help with visualization. (Sheree: Of course! And I’m late today. Forgive me!)

Still open on my phone are several recipes we have used recently that may inspire you as well.

When we were seeking comfort food, my daughter requested the, “meatloaf of her youth.” It was not hard to Google: Ann Lander’s Meatloaf, which I have tweaked to eliminate the Accent seasoning and the bacon on top. Here’s your downloadable recipe right here:


Ann-Landers-MeatloafDownload

My sweetheart inspired a quest to buy some Tapenade while we were perusing the grocery stores, but – alas – none could be found. Not to be outdone, we acquired the necessary ingredients to make our own, which we have done twice. Once using knives and cutting boards in tandem, and once using a food processor.

Here’s how we did it:

TapenadeDownload


The Moroccan Roasted Chicken using ‘preserved lemon’ will have to wait for another post – there’s much to tell and share with you about creating a sauce out of paper thin sliced onions, a tasty marinade rub, and slow roasting magic.

Returning home will herald a new commitment to focused planning, writing, and learning as I am entering a new phase of creating a more professional polish for and launch/relaunch of my Caregiver Book Series.

New books and supplemental materials that complement current publications are on the drawing board to help serve the needs of those who purchase my books.

There will be much to share that’s applicable to all foodtalk4you readers in daily life (how to rock a 90-day plan), and for current and aspiring authors looking for direction.

Sharing this post is easy – just use the options under the MORE button below.

In health –

Deidre

Blogging for good health!, Exercise, Stress Reduction

Flora From A Walk

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Wrapping up our extended stay here in Kona, Hawaii, we continue to marvel at the sights and sounds of the area.

We will sorely miss the sounds featured in last week’s post, when we return home on the mainland, along with the daily eye candy of flowers seemingly constantly in bloom.

The main reason for visiting here is family – gathering around a beautiful new life and marveling at the daily changes – so, we are not going on long-walking or hiking treks about the area.

Strangely enough, however, the motivation of closing those circles on our Apple watches for standing, exercise, and movement have given us reason to walk back and forth on the long, slopping driveway where we are staying.

Back and forth. Down the hill and up the hill.

Boring?

Hardly.

It’s hard to keep our pace on these walking exercise laps because we want to stop every few steps to admire yet another stunning flower. Even what must be weeds, appear glorious and dignified in their splendors.

Cascades of berry-like structures on the fishtail palm, morph in their curious appearance as different clusters mature – we are advised not to eat these, despite their cranberry-ish appeal.

Hibiscuses thrive here and inspire me to try growing one back home to enjoy, even if only for the summer.

Cinnamon gardenias delight our senses with their long, drooping petals and soft scent as we pass.

Who among us is not in love with Bird of Paradise?

Plumeria – the flower of choice for ladies’ hair – are everywhere and in assorted colors and scents.

Rosemary bushes not only provide visual appeal in their texture, but taste in our cooking; and, in Hawaii at least – a significant source of beautiful flowers.

Exotic fruits growing high up in the trees.

Tiny flowers almost hidden in the base of large red and green leaves.

Not on our daily walk, but there’s a giant flowering cactus at my daughter’s home – it blooms only at night!

We feel like kids in a candy store!

Upon our return home, I’ll be heading to the nurseries to see what I can plant to create a little bit of paradise – North Carolina style.

We love hearing from you! What are you planting to create your own garden oasis?

Aloha!

In health –

Deidre

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

“Tiny Bubbles, Make Me Feel So Fine” – Sights and Sounds From Hawaii!

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Sounds and their sources … 

Isn’t it fun to experience different sights and sounds as we travel?  

Whether we are gazing at magnificent buildings and structures, admiring sunsets from new perspectives, or hearing the deep sounds of the ocean liner horn, new venues fascinate. 

Visiting my daughter, son-in-law, and their beautiful newborn, we are trying to absorb, not only the love of family and the miracle of new life, but also the sights and sounds delighting our eyes and ears in Hawaii. 

Sure, it’s a tropical paradise – especially to the eyes – but we marvel equally at the sounds. 

Oh, the sounds! 

One may think of typical tropical birds – such as green parakeets and parrots – but our days start around 5:15 am with the forte sounds of cock-a-doodle-do, from numerous wild roosters around our semi-countrified, suburban neighborhood! 

Simultaneously, the requisite broods of hens join in greeting the day along with the chirp-chirp of their young – numbering in the double-digits, right outside our open windows, but hidden from sight by the bushes. 

Not to be left out are the turkeys! Wild Tom turkeys, their hens, and their young are excited to vocalize as they stroll about, pecking for breakfast.  

Zebra doves wake up to join the chorus with their familiar cooing – Hawaiian style. 

Not to be out-done, the invasive species of Puerto Rican Coqui frogs end their night-long LOUD chorus with final blasts of “co-KEE” – only to resume at sunset as they destroy the relative calm of night – once owned only by the crickets. 

Take a listen to a Coqui frog:

Myna birds fill the air with their distinctive calls. 

It’s all so fascinating! 

Need a rooster’s help to get you up and going? Listen carefully. Here it is!

Anyone who grew up watching cartoons will tell you that roosters crow at dawn. Ha! They start at dawn and continue until it’s time to roost in the evening! Having not grown up on the farm, I didn’t realize that fact – it took a trip to Hawaii to become enlightened. 

Locally grown fruits and vegetables have their own flair – offering deeper, truer flavors. So, we listen to the backdrop of bird conversations, while our morning papaya bowls satisfy our tropical tastes – complete with Hawaiian granola! 

May your day fascinate wherever you are. Sheree has attached soundtracks I recorded for your enjoyment and relaxation.  

I left the best for last – a melodious song from our feathered friends of the Hawaiian Islands!

Aloha, in health –  

Deidre  

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

Putting Your Best Bite Forward – Pinwheels!

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A blast from the past 

Our new neighborhood is geared towards many social gatherings. There’s another one tomorrow night and we all bring an appetizer along with a bottle of wine. It is the monthly meeting of the Cork and Vine Wine Club after all! 

The theme is the Kentucky Derby – which brings zero visions of wine … only Mint Juleps and fascinators – oh, and a very famous horse race. 

Not only am I digging through unopened moving boxes for my fascinator, but I am digging deeper into my recipe files for an appetizer I had not recently made. I rediscovered an old friend.  

Hello pinwheels! 

Just click on the download button and this free recipe is yours!

Pinwheel-Hors-doeuvresDownload

I shared this one with you a few years ago, but felt it was worthwhile to bring it out again, this time with a downloadable version for your convenience. 

Since the advent of gluten-free, tortilla-style wraps, pinwheels are once again on my menu. Easy to make with few ingredients, pinwheels check many boxes and deliver tasty fun.  

I mean, who doesn’t love a pinwheel that harkens back to seeing children running through the yard to make their pinwheels spin!  

In fact, here are three websites you can use to craft paper pinwheels: 

FIRST PALETTE 

KITCHEN TABLE CLASSROOM 

KIDS ACTIVITIES BLOG 

This would be a fun activity even for wine drinking adults!  

Enjoy the world of both edible and paper pinwheels. 

Remember to subscribe to foodtalk4you so you can get every post delivered to your inbox each Tuesday. Scroll to the bottom of your device or to the upper left of your computer screen to fill out the subscribe box.  

In health –  

Deidre