One of the most important elements to good health is how you fuel your body. Let’s talk about how you can make sure the fuel you are using is the best it can be!
At my home, I answer only to myself. Sneezes are caused by
the pollen of spring or the dust bunnies born of my own housekeeping neglect. Leaving
home is never a bother – pack and go – no concerns except providing for withering
houseplants.
At my daughter’s, I am blessed with grand-cats. Feline
independence can be charming. Watching this sister-pair explore and tame their world
is both, a relaxing and amusing pastime. One quick to purr, and one who is a
great gecko chaser. These two send my daughter off to work from the driveway
and manage to frequently greet her from the doorstep at day’s end.
At my son’s, I am blessed with a grand-dog, and her,
frequently-visiting, litter-mate from across the street. Blurs of fur streaking
through the house in total glee of brother and sister antics fill our eyes. Two
shades of Golden Doodle delight. All gentleness and ever-present love.
Sneezing is high on the list today as my grandkids and I had
to wage war on fur balls and the resulting dust gathering in them. So much
sneezing! Ahhh-choo! Amazing how these hypo-allergenic dogs still shed enough
to alter air quality.
But all’s good now.
Who would mind a little extra effort if it afforded a daily
gaze into eyes filled with love and adoration – to that wagging tail signaling delight
at seeing you – to that softness of fur as you stroke and pat a creature that
accepts you just as you are? Or to that purring we interpret as total contentment
in our arms?
While it’s nice to not have to worry about what to do with a
beloved pet when I exit the house or leave for a trip, there is something I’m
missing by being animal-free. But there’s one lesson I’m definitely taking home
with me as I leave my furry grand-dog.
Our four-legged friends are the perfect example of how to
live in the present.
Granted, their realms of responsibilities are not the same
as ours. While we may stress about earning enough money to afford their kibble,
they’re only anxiety is getting their bowl filled if we neglect their exact mealtime.
Overall, our precious, furry friends seem to be models of
living in the present.
Wisely, this is the only thing anyone or anything can affect.
Make this moment the best and enjoy it!
Be your best self – right now.
In health-
Deidre
Don’t miss even one FoodTalk4You.com newsletter! Look for the sign up to the left of this page above.
It’s going to be great to see reminders of 2020 blessings
when I sit down for the New Year’s Eve Blessings Review less than twelve months
from now.
Are you dropping slips of paper into your Blessings Jar for 2020 yet? See the post about that HERE.
Lacking a Blessings Jar to review 2019 activities, I
decided to scroll through Fooktalk4you posts from this previous year.
As a result, I can share this past Year in Review:
The Purely Positive
We hit an all-time high last year! Twenty-six posts!
That makes an average of one post every other week! The results of major
life-changing events smoothed out to allow for a more consistent effort on my
part.
Readership for Foodtalk4you is up. We started a
welcome package for all new subscribers, and a thank you gift to all, including
our first, original followers.
My business site, DeidreEdwards.com, was launched as a central location for information about Foodtalk4you, my books, and seminars.
Two additional books were published – under one cover –
as Toolkit for Caregivers. Readers are finding the tips, skills,
and ideas to be just what they need as they traverse the often-troubled waters
of being a caregiver to a loved one.
Agencies and resources were contacted that could help
spread the word about Caregiver Workshops to those who need it. Very soon, a presentation was given to a group
of Stephen Ministers to help give them insight into caregiver’s emotional
concerns and how they might help them address those needs.
My first live TV interview was a success! You can see that HERE.
The 2019 Holiday Gift Show booth proved to be a hit,
and I was so pleased at least half of my book sales were as gifts to friends,
neighbors, or family. I’m so happy to share my experiences and knowledge with caregivers,
and those who seek a healthier lifestyle, and all I had to do is look around me.
Several Caregiver Workshops have been booked for the
first quarter of the new year. Sheree, my editor, worked on making an awesome
PowerPoint to go along with my presentation.
What Needs Tending and Tweaking
This is where I start to use my Word of the Year – POLISH.
Always wanting to improve for my Foodtalk4you readers, I will strive for weekly posts of a more consistent length.
That polishing elbow grease will be liberally applied
to book marketing, which has been my weakness. Writing books is not a problem
for me, but mastering the marketing they need in order get into reader’s hands
has been lacking. I may even seek an agent and a publishing house.
One of the priorities for my Caregiver Workshops is to
get into area community colleges, which is already in the works! That could
mean continuing education points for students and attendees. My first
out-of-state goal will be to hold workshops where I often travel.
Saturating my local market with information about
Caregiver Workshops will require consistent outreach, public appearances, and
expanding media formats. I’m going to attend a local workshop about marketing
and media to learn how to do it.
Onward and upward!
Personal Insights from 2019
I accomplished a fair amount of reaching others by
sharing ideas with them, but I have just scratched the surface. Clearly the
next steps of “Polishing” will help fulfill the destiny that last year’s projects
deserve.
Stepping up to the plate with my best effort daily is
what is needed.
I feel ready for the job.
______
To register for a Caregiver Workshop to be held at Craven Community College in New Bern, North Carolina, go to this LINK.
There are three workshop dates currently on the books with different selections to meet the needs of caregivers’ schedules. College students can even earn .25 CEUs for attending.
Not relating to the country, but the verb and the
resulting noun.
Polish something to make it gleaming. Note the fine
polish.
The 2020 Word of the Year just floated into my mind
sometime during the scurry and flurry of activities in December.
I put several irons to the fire in 2019 to “REACH others by sharing ideas with them.”
My focus this year is to POLISH each activity with
care to reveal its deserved luster and outreach.
There is focused and intense work in polishing
something. Consistent effort, pressure, polishing cloth and compound – all
judiciously applied to make an object gleam – or make a project fulfill its
destiny.
This is easily guiding my actions from timely home
renovations; using my talents in the best way to maximize benefits for others;
business marketing and even tidying up.
Just getting something done or out there is not
enough. Am I polishing my efforts to get the best results? There may be changes
– oh, dear! That dreaded word.
It’s okay if the change makes things better … more polished
… the best version of itself.
Has your new personal Word of the Year come
floating into your consciousness?
Write it down.
A post-it note will do – or something more elaborate
to put in a prominent location as a beautiful reminder of your year’s intent.
A Word of the Year approach has far surpassed
the fruitless exercise of New Year’s resolutions for me.
Try it.
Let one thought pervade all your activities this year –
you’ll note great results because it’s a mindful approach to tweaking some
aspects of your life.
No deadline – just a gentle leaning in and a refocus
each day.
That’s the first idea.
The second one is going to become a new tradition for
me that I hope sparks your imagination, as well.
We’ve all heard of gratitude journals. Do you write
down something each night that brought gratitude to your heart that day? It’s
been cited as being a practice that promotes a more positive frame of mind.
It’s just that I have so many journals around, I did
not want another – and my bedside table does not need one more book on it.
If you can relate, perhaps the approach a
dear friend just shared with me may inspire you as well!
As a cancer survivor, my friend participates in a Live
Strong support group of fellow survivors. One of them shared the idea of a “good
things” or “blessings” jar with her. As with any good idea, I am passing it on
to you, my readers.
A new year lays out before us. Good and bad will
happen. How about noting the good things each week – or more often – collect
them in a jar, and review the blessings each New Year’s Eve?
Now residing in my kitchen is a jar equipped with a
pen and baggy of blank blocks of paper ready to have the good things noted and
deposited inside. See how I’ve set up my new habit in a way that will ensure
success? No searching for a pen or a piece of paper. All set.
There are already several entries! The first was
reconnecting with my dear friend on the phone to start the new year!
Take a picture of your jar, or Word of the Year
picture/post-it note, and send it to me at foodtalk4you@gmail.com.
I’ll share it on FoodTalk4You!
Wishing each of my readers much peace, love, natural health, and renewed focus on the positive in all you do in 2020!
Don’t miss even one FoodTalk4You.com newsletter! Look for the sign up to the left of this page above.
A little extra tired, maybe, from over-obligating
myself, I was awakened around 4 am for the usual trip to the bathroom.
No big deal.
But something was off. Once in the bathroom, my hands
started to tingle as if I had been hyperventilating. Hmmm. Better breathe into
my cupped hands. But I was not hyperventilating.
The tingling spreads all over my body, and – was that
sweat on my brow?
Okay. This is not going down well. I was starting not
feel good. No. I was beginning to feel very bad.
Was this going to turn into diarrhea, or did I need to
throw up? Any self-care plan would require movement on my part, and that
somehow did not seem an option. My body had become weighed down by some
invisible, mighty source of gravitational pull.
Was I going to pass out? I leaned my body away from the cast iron tub, just in case.
Summoning an energy I wasn’t aware I had at the moment,
I pulled my long hair back into a ponytail away from my sopping wet scalp. My
trembling body was, within a few moments, drenched in sweat.
Shake hands with the flu.
I am so thankful I had gotten my annual flu shot in
September. Because of that protection, I did not become a statistic. The third
death from the flu in North Carolina was reported that very week.
Fortunately for me, I was able to exit the bathroom
without anything else happening, and I safely tucked my ailing carcass back
into bed as I listened to strange gurgles rise from my tummy. Next morning, I
felt a little beat up and just took things easy.
Flu is not an inconvenience. Flu knocks you down
suddenly – and it can kill!
It’s not too late to get protected from the flu.
‘Nuff said.
On to the holidays.!
Being an avoider of intense sweets and gluten is
problematic this time of year. During a recent group trip to Williamsburg with my
church, I threw caution to the wind during the catered dinners.
I know, I know. I literally wrote the book on this – Toolkit for Wellness – but since I was gluten-free by choice and not by condition, I thought I could ‘cheat’ a bit if I did not get a bad belly.
No bad belly. Yay.
Oh, wait. A few days later, my joints were talking to
me like I was suddenly a very old lady. What?
Well. The resulting inflammation, for me, came through
the musculoskeletal system.
So, it was time to get right with my body, and it did
not take long for the aches and pains to go away. Lesson learned … again. Everything
is a choice.
But those of us not wanting sticky-sweet and gluten-y
desserts do not have to be relegated to the veggie tray for celebration food. There
are options.
How about a crustless apple pie with streusel topping?
Satisfies without going over the top. Check this recipe out that I created
on-the-fly last week:
CRUST-LESS APPLE PIE WITH STREUSEL TOPPING
Instructions
Pre-heat oven to 350 degrees
Into a large bowl place:
4 large apples, peeled, quartered, cored, and sliced
horizontally. My apples were not baking ones, per se: Honey Crisp, Gala, and
maybe another new flavor also just labeled Crisp.
4 Tbs. arrowroot powder
Brown sugar- sorry about lack of measurements, I just shook
some over the apples; probably ¾ cup or less
Apple pie spice to taste
Stir and toss the apples around to evenly coat with
dry ingredients.
Add some leftover cranberry sauce – maybe 1/2 to 2/3
cup – (Recipe for cranberry sauce to follow)
Mix apples and the cranberry sauce well and pour into
a greased baking dish – mine was 12 x 8 inches.
In a medium sauté pan on medium heat place:
About one cup chopped nuts – I used walnuts and pecans
½ stick butter
About one cup gluten-free oatmeal, and
¼ – ½ cup brown sugar.
Stir to combine and to brown slowly. When warm and
brown, distribute over the top of the apple mixture. Bake at 350 degree about
40 minutes or until evenly browned. I put foil over the top for the last ten
minutes so the edges would not burn.
Serve warm or cold with a dollop of Plain Greek Yogurt.
It’s great reheated.
In case you have missed previous postings of my
cranberry sauce, here’s what I do that is well received every time I prepare
it.
CRANBERRY SAUCE PLUS
Instructions
Into a soup pot place:
2 small bags of cranberries
One navel orange, rind at each end discarded. Quarter
orange and thinly slice
2 fresh pears – peeled, quartered, cored, and diced
1 cinnamon stick
1 cup sugar
1 cup water
Start cooking on medium heat. Then in a small saucepan place:
One container of fresh raspberries, rinsed
1-2 Tbs. water
1 Tbs. sugar
Gently cook berries on medium heat while stirring.
This does not take but a few minutes. When berries start breaking down, place a
large mesh strainer over the cooking cranberries, and pour raspberries and
juices into strainer, draining into cooking cranberries.
Using a flexible bowl scraper, mash the berries
through the strainer. Scrape the berry essence off the back of the strainer and
put into the cranberries. This takes a bit of mashing, scraping, mashing,
scraping. You will have a mass of seeds and just a little bit of berries left
in the strainer which you will discard.
The effort to create the raspberry essence is worth
it. The essence adds that certain something to the sauce … all without pesky
raspberry seeds.
Stir the cranberry sauce mixture occasionally, helping
to pop cranberries on the side of the pot. Gradually reduce heat as the sauce
thickens and bubbles more intently. When berries are all popped and things look
‘just right,’ your work is done.
Transfer to serving bowls and/or storage containers to
cool. This sauce keeps quite well and can serve as a not-so-sweet spread on
toast or in a turkey sandwich.
The edgy tartness of the cranberries is countered by
the gentle blunting of the pear and raspberry flavors. The orange slices with
rind seem to candy in the juices. Folks who are not partial to cranberry sauce
really like this one.
So, you better watch out – get those flu shots, and enjoy some excellent Cranberry Sauce and Crust-less Apple Pie!
Book sales for Toolkit for Caregivers is trending as gifts for family, friends, and neighbors who are facing caregiving or are in a time of caregiving. There could be no more thoughtful gift to give such a person. They don’t need a plate of cookies – they need help.
A recent customer had tears in her eyes as she described her gratitude for her Toolkit for Caregivers gift. Her husband’s Alzheimer’s Disease is worsening and reading her book and implementing the suggestions – especially for the business side and for self-care – has meant the world to her.
Have you noticed? Christmas pretty much officially starts at Halloween. In so many directions, my holiday season always starts early. Singing in three choirs means, all holiday music practice starts in October. Working with the flower committee at church, means we’re gearing up for Advent decorating even before Thanksgiving arrives – especially this year with Advent starting the first Sunday after Thanksgiving. I was buying a Christmas tree a couple weeks ago to decorate my booth at a Holiday Home and Gift Show.
Point being – it’s almost 2020 and it will be time to soul-search for another Word of the Year.
How are you doing with yours? Have you made it happen? Has your word guided you?
While my overall goals are not changing, my Word of the Year: REACH has spurred me on to keep striving to, “Reach others by sharing ideas with them.”
To that end, a variety of blog posts have been written – a double book published – book signings have happened – my first-ever booth at a show set up and used to spread the word about Toolkit for Caregivers and Toolkit for Wellness – Caregiver Workshops have been booked at the local community college – and today I had my first live interview on TV.
Just being inside WCTI-12 ABC and Fox Eastern Carolina studios, was a thrill. Lauren Arnott and all the staff were so kind and helpful. While, there’s much to learn about being on TV – looking into the camera more being one of them – I’m pleased with the results.
Check it out here:
Whatever your goal, taking consistent tiny steps toward it will add up. The same way we read a book – one word and one page at a time – we can reach our goals.
Speaking of tiny steps. Walking is the best exercise – ever!
After just returning from a tour of Williamsburg and the surrounding historical areas, I have a new body! Really. Nothing I do in aerobics classes has ever left me feeling so trim and tight. We simply walked all over the place – lots and lots! My Fit Bit wearing co-travelers had no trouble racking up their 10K steps.
What this means is, I’m putting on my winter jacket and going for a walk!
Have a blessed Thanksgiving everyone. Did you know, the first original English Thanksgiving ever was not by the Pilgrims. One year prior to Plymouth Rock activities, settlers landed at what became the Berkeley Plantation in Virginia, and they carried out the commandment of the King by dropping to their knees to say a prayer of thanksgiving for their safe passage to the New World.
Winner of last weekend’s caregiver package!
If you are looking for a gift of “hope and help,” a copy of Toolkit for Wellness could help someone start the New Year off right, and a copy of Toolkit for Caregivers could give a friend, family member, or yourself with a lifeline of solid information.
How many people are you serving at dinner – or
breakfast? As an empty nester, I used to think cooking for just two called for
making substantial quantity adjustments. Geez. Try cooking for one.
I can well understand why single people grab
prepackaged one-serving meals.
So far, I have resisted the temptation. If keeping a
happy belly is high on your list as it is mine, prefab food fails on so many
levels. In addition to the endless list of additives and other unidentifiable
ingredients, most packaged food is also awash in gluten.
I am left trying to prepare smaller quantities and/or
eat the same thing once or twice a day – perhaps disguised as something else – until
the leftovers are gone.
So, when pumpkin was calling me like a siren from the
deep, I knew I needed something versatile.
Something I could dress up – or down – according to my
need.
Not a pie – not a cake – not a pudding …
Something that would be nourishing and possibly sport additional protein. Hmmm …
Inspired by the Food Channel cook off chefs who grab a little of this and that, I set to work.
The result was – not a pie, not a cake, not a pudding …
It was perfect and served as breakfast more than once. When it wasn’t
breakfast, I decorated a square of it with a dollop of pudding and called it
dessert.
I was going to remake this using more accurate measurements,
but have not had the time as preparations for the local Holiday Gift Show have been
all consuming. My booth will be beautiful and will feature bookmark Christmas
tree ornaments!
So, here it is: my no-name pumpkin thing concept
recipe.
Pumpkin Bake That Looks Like Breakfast – Unless It’s Dessert
Ingredients
6 eggs
½ cup of Half and Half … Or three good splashes or so
Vanilla
Cinnamon
Pumpkin Pie Spice
Salt
3 Tbs. melted butter – I measured this … shock!
Maple syrup/brown sugar – Quantity is a little tricky, here. I’d say 1/4 to 1/3 cup of brown sugar and a splash of maple syrup. This is not meant to be sweet, but to maintain a delicate balance between sweet and not dominating the pumpkin flavor.
½ – ¾ cup Almond flour
3 Tbs Collagen hydrolysate
½ can Pumpkin
½ cup unsweetened coconut flakes
Method
Grab a large mixing bowl and an immersion blender.
Add all the ingredients, blending to combine well.
Bake 350 degrees in a greased square pan for 40 minutes/until a knife comes out clean when tested in the center.This pumpkin bake checked all the boxes for versatility, flavor, protein richness through the eggs and collagen, and provided much needed pumpkin factor without a lot of sugar.
I could see making this for a crowd by using the full can of pumpkin, ramping up the other ingredients, and using an oblong baking dish. If you are fortunate enough to have family in for Thanksgiving, you could nibble on this all day while cooking the holiday dinner.
How’s your gratitude journal doing? You don’t have to
have a journal dedicated to gratitude. Keep it simple. Jot a thought or two
down each day on your calendar. My daily planner has an abundance of room in
addition to the space for appointments and goals.
How about starting today? From now until Thanksgiving
– a couple things each day that fill our hearts with gratitude – right there on
your calendar or planner.
Today: I loved my short walk to the lake and the feel
of fall sunshine on my face. I am so grateful for eyes to see the leaves of my
dogwood trees turn this amazing shade of red.
How about you?
In health and gratitude-
Deidre
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Did you grow up with your mom disguising Brussels sprouts
under an ocean of Velveeta cheese sauce? Haven’t had Brussels sprout since
then, right?
Well, those darling orbs of cruciferous goodness are making
a comeback. Stylish restaurants are spotlighting their unique versions – sans Velveeta
cheese sauce – and are delighting their patrons.
kOHLRABI
Before sharing recipes, let’s get acquainted with this
intriguing mini cabbage.
Some of the best summations I have found for these cruciferous
vegetables calls them “Super Veggies,” as well as other equally positive descriptions.
This ancient family of vegetables, which can be found all over the world,
include:
Since even before 4000 BC, these foods from the Brassicaceae
family have been used, not only as food, but also for their curative properties.
Some of the benefits
of cruciferous vegetables:
Contain cancer-fighting compounds
Reduce inflammation
Regulate blood sugar
Promote weight loss
Enhance heart health
Promote Estrogen balance
The benefit that stands
out for me is the reduction of inflammation. As I often remind readers,
inflammation is the cornerstone for all disease. Curb inflammation and you’ll
go a long way in preventing disease processes.
The blood sugar
regulation and weight loss benefits are largely due to the high-fiber content
of cruciferous vegetables. Also, all these vegetables have high values in
vitamin C and K, as well as many necessary minerals. It’s not as common to find
these types of beneficial fatty acids outside of fish, meats, and nuts. Anytime
we can consume them, it’s a good thing.
The only downside to using
them in your diet is there can be an issue with flatulence. That’s medical
jargon for gas. We are advised to eat
only one or two servings of these vegetables a day if gas is an issue.
Having said that,
Brussels sprouts don’t bother me so much at all; whereas, cabbage is another
story. Individual differences abound.
Enough of the science of
Brussels sprouts and other cruciferous vegetables, let’s get on with the story.
You know how, when you
are on vacation and are in different towns, states, or countries, you generally
want to eat at local establishments? Forget chain restaurants; those you can
get at home, right?
One exception for me is
Bonefish Grill. We do not have one anywhere near my town; so, when I vacation
to Myrtle Beach, South Carolina, at least one trip to Bonefish Grill is going
to happen. That was the case recently.
My friend ordered a side
of their highly touted Brussels sprouts to go with her oysters. Her taste buds
were doing a happy dance after the first bite. Already a lover of Myrtle Beach’s
T-Bonz Restaurant Flash-Fried Brussels sprouts, I was intrigued.
Fortunately for me, there were two sprouts left over from my
friend’s dinner, so I did the only right thing possible – I ate them.
Oh, my…
We plied our waiter for as much recipe information as
possible; but I’m sure he was sworn to secrecy. We could correctly identify the
lemon element, and he very vaguely described some kind of sauce they served to
bind everything. I could tell there were other ingredients though. They were on
the tip of my taste buds …
Well, while I’m still Googling knock-off recipes for Bonefish
Grill Brussels sprouts, I did manage to cobble together a decent concoction
worthy of sharing – so here it is:
Brussels Sprouts A La Bonefish Grill 1.0
Preheat oven to 400 degrees.
Lightly oil baking dish – I used a 12-inch cast iron pan
20 Brussels sprouts- smaller ones are best, washed, trimmed,
and cut in half
½ cup cubed ham
1/3 cup mayo
3 Tbs. finely diced onion – I used Vidalia, but an online
recipe used the whites of three green onions
½ cup sauerkraut, drained
½ cup olive oil
1 Tbs. lemon juice
Zest of one small lemon
1 clove garlic, minced
2 tsp. dried basil
Fresh ground black pepper to taste
Parmesan/Asiago cheese to thinly shave on top of the
prepared and dressed Brussels sprouts in the baking dish.
Prepare Brussels sprouts and place in large bowl with half
of the olive oil. Toss to coat evenly.
In a small bowl, combine the remaining ingredients stirring
often.
Pour sauce over Brussels sprouts, toss to coat evenly.
Transfer to baking dish.
Sprinkle shaved Parmesan/Asiago cheese over the top.
Bake about 30 minutes or until browned on top.
Enjoy.
This could be a one course meal.
Is this just like Bonefish’s famed side dish? Well no, it’s
tantalizingly close.
Are you tweaking your recipes to a healthier bent for the
coming holidays? Let me know what you are doing to make taste bud magic with
less sugar and healthier ingredients in the comments section below.
Are you already battling holiday dessert binging? Those
five-ten pounds around the waist from December indulgences are just sprinkles
on the cake of sugar-laden devils disguised as fall treats, Halloween treats, and
Thanksgiving must-haves already expanding our middles.
Just like clockwork, recipes are starting to populate
my Facebook feed. It starts with cheers for all things pumpkin, and rapidly
morphs into a parade of dazzling desserts – each one more tempting than the
last. The thicker the cream cheese frosting drizzled with caramel, the better.
One specific recipe a friend shared on her Facebook
feed, came from a site with the word “healthy” in it. Get this. The recipe
sported 2 cups of sugar.
Not healthy, dear friends. Not healthy.
Better habits start with an environment that supports those habits.
There’s no effort to walking more if you are at the
beach, when the sand beckons walkers of every ability, with an endless expanse of
wave-lapped wonder.
There’s no effort to refrain from drinking sugary sodas if there are none to be found in your kitchen. Make your biggest decision reflect what flavor of bubbly water you want to drink.
Are there to be no muffins, cakes, puddings, or
desserts ever again?
Certainly not!
My goals with treats – treats are not daily happenings
– is to make sure they have as many healthy ingredients as possible in them;
make portions naturally smaller, and to share most of the treat with others so
I will not be tempted to “treat” myself every day – because I deserve it,
right?
There is also a carb lure come cooler temperatures – even
before Facebook – somehow those summer salads give way to baked squash,
potatoes, hot soups, and all those baked confections featured on the covers of magazines
such as Sunset and Southern Living.
Case in point.
I do love a good blueberry muffin, but even using my
favorite gluten-free Krusteaz box mix still seems more indulgent than
necessary. Gluten-free does not equal guiltlessly-good-for-you.
Enter my ramped-up, mini-muffins born of a gluten-free
box mix. These babies have the bonus of:
1) Collagen powder full of every amino acid – thus making a high-protein addition. Learn more about collagen HERE
2) Unsweetened-but-naturally-sweet shredded coconut is:
High in fiber to keep you feeling full longer and for easy digestion (see my article on fiber HERE)
A good source of minerals
High in fat BUT it’s from lauric acid, which is associated with good cholesterol
3) Walnuts – which are an amazing source of Omega 3 fatty acids and fiber. Learn more about walnuts HERE:
So, let’s get cooking by starting with a mix – making
it better, and controlling portion size.
Almost Homemade Gluten-Free Blueberry Muffin Mix
Preheat oven to 400 degrees or 375 degrees Convection
Grease 24 count mini-muffin pan
1 box Krusteaz Gluten Free Blueberry Muffin Mix
Blend in:
1 large handful of unsweetened shredded coconut – approximately
½ cup
1 large handful of pan-toasted walnuts (about five
minutes in sauté pan, stirred frequently to avoid burning) broken up into small
pieces- approximately ½ cup
Zest of 1 medium lemon
2-3 Tablespoons of Hydrolysate Collagen Powder
Follow package directions, adding:
¼ cup water
1/3 cup melted butter
3 eggs
I also add the juice of ½ of the lemon
Stir enough to incorporate all ingredients.
Fold in the rinsed blueberries provided in the mix
Spoon the batter into the prepared muffin pan and bake
11-13 minutes for mini-muffins. Use a toothpick to check for doneness.
Let muffins cool in the pan for two minutes, then
loosen each from its spot and tilt in place to finish cooling. Gluten-free
baked goods can get “steamed up” if left in place without air to circulate
around them during cooling.
Freeze a dozen. Give six to your neighbor. Eat six
over a few days.
She’s been taking care of her aunt for fifteen months
non-stop. No relief. Getting tired and worn down. Clueless there might be
another way, she believes this is what she’s supposed to be doing.
As a transplant to a new town, she’s not developed a network
of friends or resources. She just soldiers on, unaware she’s becoming burned
out.
That’s a true story.
Every time I speak with someone about the growing crisis
concerning caregivers of loved ones at home, I hear a new story that just fires
up my commitment to help.
Did you know that 10,000 people A DAY are becoming eligible
for Medicare? That’s right. Hospice Foundation of America has labeled this
phenomenon the new “Silver Tsunami.”
This is all happening over the backdrop of an ever-increasing
number of long-term degenerative diseases in our population – coupled with the
trend of people wanting to stay at home longer – even with mounting medical
needs.
Those who are a part of this Silver Tsunami will care for
someone else, AND require being cared for!
Imagine George and Martha, both in their sixties, looking
forward to a retirement life of travel, but who are currently taking care of
Martha’s mother, who is 87 years old.
Within five years, Martha’s mom passes away; but Martha has
a stroke, leaving her with difficulty walking and needing assistance with
self-care. Two of their three children live out-of-state, so much of the
caregiver help comes from their daughter and husband, George.
And so it goes.
I discussed these things recently with a group of volunteer
Stephen Ministers at a local church. They are finding the ranks of caregivers of loved ones at home to
be increasing, with the need to counsel and emotionally walk with caregivers on
that end-of-life journey – critical.
Two components in my new, double-book, Toolkit for
Caregivers with the bonus, Love Lives Here – Toolkit for
Caregiver Survival, greatly serve families of every age in making those
inevitable life transitions go more smoothly.
Talking Points for “The Conversation” will help
families – young and old – with a list of Loving Considerations
appropriate for every stage of life. You see, this Silver Tsunami will touch
almost every household in America when you consider the multi-generational effect
of family life changes – as depicted by the story of George and Martha.
While wishes, hopes, and desires will evolve over time,
starting The Conversation early will help set the framework and create
the habit for loving, frank, family conversations.
The Business Side of Dying Checklist will help
survivors navigate the business issues that invade emotional grieving space
after someone dies. If Loving Considerations have been made during the
time of The Conversation, then checking off these business items should
not be traumatic for those doing them.
Caregiver Workshops, introducing basic patient care skills and caregiver issues, are being planned to start in Eastern North Carolina in the coming months. In those workshops, participants will receive printed handouts covering The Conversation and The Business Side of Dying Checklist along with the already downloadable Skills Packet that comes with every purchase of Toolkit for Caregivers.Nationally, my books are always available online HERE.
The Next Chapter Book and Art Store
In ENC, books are also available at The Next
Chapter Book and Art Store, South Front Street, around the corner
from Captain Ratty’s, in downtown New Bern. I will be outside of The Next
Chapter on Saturday, October 12 for Mum Fest, and I will
also have a booth at The Holiday Gift Show, at the New
Bern Convention Center November 15-16.
As I counseled those Stephen Ministers, caregiver emotions can be such a jumbled mess and can catch the unsuspecting caregiver off guard when unprepared. When the time of caregiving is over, caregiver grief also has aspects that can baffle and torment.
My philosophy of preparation being a key tool in learning,
doing, or experiencing any thing in life is proving so true for caregivers and
families everywhere.
Loving considerations help everyone. Use those loving
considerations to drive your preparations for life transitions now.
Share the caregiver book that can help everyone by clicking HERE to purchase or by sharing this post with others.
In health-
Deidre
PS- I’m seeing a lot of Facebook posts about tantalizing
fall recipes. Unfortunately, they all have a common theme of a truckload of
sugar. I’ll be sharing some yummy, good-for-you recipes that will have your
taste buds doing a happy dance next time.
There’s always a new cliff to jump off. We are hounded by diet philosophy mongers all the time. New buzz words rain down on us until we are buried under an avalanche of do this, do that.
I just want to feel good, keep excess pounds off, maintain a stable blood sugar, keep my bones strong and muscles functioning, avoid poisonous food or activities to allow my body to be naturally disease free, and … something else to be mentioned in a minute.
That’s why I avoided labeling my approach to eating in Toolkit for Wellness as anything other than anti-inflammatory. Labels can be problematic.
It’s just not food either. We are a complex whole. Deprivations or excesses in one area of our life puts everything else out of kilter.
Added to the fact that none of us has ever been this old before …
What worked in our thirties might not work for us in our forties – etc., etc.
Therefore, we seem to always be adjusting to make things balance out. Never a dull moment. Every day sees us coping with physical changes we may not know are even happening.
Which brings me back to my other goal. Usually commercial ads about this are aimed just at the senior sector of our population; but this issue traverses all age categories. It’s something that even concerned my high school students. What is it?
Regularity. Constipation.
Poo.
It’s a topic that’s vital even to infants (I remember my constipated babies – what anguish for everyone) and to everyone, every day – for as long as we live.
Again, it’s a complex topic. The standard approach is:
Drink enough fluids
Get enough exercise
Eat enough fiber
Control stress (that’s my addition)
Chronic constipation can set us up for hemorrhoids, irritable bowel disease, and colon cancer. Also makes for feelings of discomfort and general malaise. Not fun.
There are even issues beyond constipation – this is going to get a little graphic, here – there are issues about the quality or texture of the Bowel Movement (BM).
Let’s delve into this dinner-table-taboo topic with the Bristol Stool Chart
It is possible to be as regular as clockwork, but terribly constipated.
Where are you on this scale?
After going gluten-free and restricting starchy carbs for several years – and feeling so much better – I seemed to enter a new phase of regularity with constipated results. (Talk about airing dirty laundry … but folks, I’m doing this so we can learn).
Were the several years of caregiver stress – followed by widowhood – a factor? Certainly.
But this was no way to live. What could I do? Join the Metamucil-for-lunch bunch? Nooooooo!
After much trial and error, the results are in! LOL
As I sought to restore balance within my body, I have come to soften some of my previous approaches:
Gluten-free remains a priority (helps me avoid most sweets at gatherings and unnecessary bread-y starch)
I am opening the door to some legumes in regular consumption of hummus and chili beans
Eating some 5% fat, plain Greek Yogurt each day, which feeds the microbiome in my gut
Eating the whole grain goodness of quinoa – a gluten-free ancient grain that is so versatile hot or cold, sweet/savory/or plain
Sauteed, unbreaded okra slices, seasoned with Montreal Steak Seasoning, are a frequent fare and will “cure what ails you”
Eating Brussels sprouts year round
Modifying my super-low-carb approach by adding a slice of whole-grain, gluten-free bread to my morning or lunch open-faced sandwich (Sam’s brand found at Walmart on the top shelf of their bread isle is my absolute favorite)
The final improvement has come – for me – through the additional, though small, addition of starchy carbs. My research today is showing, as well, that the avocado mash on my morning or lunch time toast is boosting helpful fiber, as well.
So, let’s look at fiber. Most people are getting about half what’s needed. Women should be getting 25 grams of fiber a day and men should be getting 38 grams.
Everything you ever want to know about fiber can be found HERE and HERE!
As a timesaver, let me summarize:
Fiber is the part of food not broken down or absorbed during its journey through the digestive system.
There are two types of fiber categories: soluble and insoluble.
Soluble Fiber
Soluble fiber binds with fatty acids and helps flush them out of the body – thus lowering bad cholesterol – and blends with water forming a gel-like substance in the gut, which helps lower blood sugar spikes.
Insoluble Fiber
Insoluble fiber helps to act as a bulking agent that speeds the passage of waste.
Together, both kinds of fiber slow digestion so that the sugar/glucose from food is absorbed more slowly – thus stabilizing blood sugars.
It’s the difference between eating a piece of candy or eating an equal amount of sugar/glucose in a fiber-filled raw apple. The candy will cause swings in blood sugar as the glucose is rapidly absorbed, insulin is needed, and blood sugar drops as insulin’s effect occurs. The apple will cause a slight rise in blood sugar over time because the fiber slows down the sugar/glucose absorption and the insulin demands are much lower.
Candy vs apple
Then, there are different actions that fiber can take.
Some soluble fibers are fermentable and serve as fuel for the (good) bacteria in our gut. The over 100 trillion bacteria found mostly in the large intestine are ground-zero for zillions of chemical, hormonal, and nerve reactions and communications happening in the body. Research is showing that dysbiosis in the microbiome of our gut (the good bacteria) is resulting in or is a contributing factor to auto-immune disease and much more. Feeding these friendly warriors is very important to good health.
Fermentable fibers are found in beans and legumes. The byproduct of this fermentation is gas. Great.
Then there’s viscous fiber that forms a gel when blended with water. This gel slows down the digestive process which allows for a feeling of fullness and satiety for longer periods.
Think chia seeds in water. Think okra.
This viscus/soluble fiber is also found in legumes, asparagus, Brussels sprouts, oats, and flax. Just a tablespoon of chia seeds in water and flavored – or not – with a dab of honey will turn into a gelatinous treat that will hold you all night and “do your body good.”
Many of you may not have heard of this next one: Resistant starch. Used to be that I’d just shut the door at any idea of consuming starch. Starch is the main carbohydrate in the diet. Think potatoes, foods made with flour, and rice.
Resistant starch is a carbohydrate that functions like fermentable fiber in the gut. Have I grabbed your attention yet?
Yes. Under the right conditions, this starch (boo!) resists digestion and passes through the digestive system unchanged (yay).
Resistant starch improves digestive health; improves insulin sensitivity; lowers blood sugar; and helps to decrease appetite.
Resistant starches can be found in:
Green bananas (sure)
Legumes (think pinto beans…and gas)
Cashews (yay!)
Raw oats (Trail mix?)
…and…drum roll…
Cooled cooked white potatoes and white rice!
What? Yes! Think cold potato salad. Think white rice in salad. Heck- think sticky rice in nori rolls!
Ah, but remember the balance.
Deidre from Foodtalk4you is NOT saying to sit down to a bowl of potato salad.
What I am saying is that there are options that should be used to strike a balance, and that having a 3 or for 4 Bristol Stool result in the bathroom can be a measuring factor for that balance.
‘nuf said
In health-
Deidre
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