Category Archives: Habit Building

Blogging for good health!, Habit Building, Stress Reduction

Sea Turtle Wisdom

Leave a comment

Sometimes we find ourselves feeling like we’re in a race – following a straight line from point A to point B. I recently read of a person who noticed the speed by which sea turtles cover great distances in the ocean.

In an effort to duplicate their speed, this person tried to follow a sea turtle; all the while, striving to consistently paddle through the waves. Sometimes he made great progress; and at others, he was exhausting himself by straining with each stroke he made to fight the power of the waves.

Interestingly, the sea turtle kept pulling away from him. How was this possible?

Did the sea turtle have superpowers?

Upon closer study, the sea turtle was actively swimming only part of the time!

Putting its paddling strokes to good use when the tide was with him, and it just went along for the ride when the waves pulled against him – thus, maximizing his efforts moving forward by harnessing the power of the waves – and saving his strength, rejuvenating himself when the waves went against him.

This image and its meaning have given me pause and have greatly influenced my summer activities and the expectations I have placed upon myself.

I am emphasizing small rituals throughout my day that allow me to float with the backward pull of events, so I can mindfully reenergize with simple stillness or with taking a walk at the same time each day, while absorbing the nature around me.

Whatever chaos may be moving through your external life, use the wisdom of the sea turtle who has learned to match the ebb and flow of the waves, with its own cycles of actively paddling and floating.

Whether you linger over your morning cup or pause to look and listen at nature when you step out the door, embrace these moments for the empowerment they give you before returning to your strivings.


In health –

Deidre

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

One Decision

Leave a comment

The universe seems to be sending me messages … no, not aliens whispering in my ear.

But seemingly, random bits of wisdom, points of view, and observations are coming together in my experience that are pointing to a single idea.

One question, one answer … the rest is all follow-through.

I mentioned about our commitment of drinking a large glass of water first thing each morning. The habit was enhanced by a gift of a beautiful copper water bottle. Each night, one of us fills up the copper water bottle with filtered water. Each morning, one of us pours it into two glasses and we drink it.

We don’t ask ourselves if we want to fill up the water bottle each night. That decision was made the first time we did it.

Why debate about it each night? Making decisions takes energy and will, and the pull of inertia will ultimately win over to inaction.

One question: are we going to do this every night and morning?

One answer: Yes.

The burden of deciding is taken away; everything else is follow-through.

Daily life is replete with making decisions. Why add to the load by re-deciding?

In our efforts to create new habits or to forge new paths, positive outcomes are made so much easier if we are not redebating the initial decision before each follow-through.

Whether you want to drink more water, not eat gluten, learn something new, or start a morning practice, make one decision.

Following through in health –

Deidre

After saving countless reels about simple water coloring techniques and ideas, I have made the single decision to put these ideas into practice each day – otherwise, I’m just a collector of nifty ideas. Here’s the space where my dabbling is taking place! Balancing life/work is being made real through follow-through.

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

How’s Your Brain Health?

Leave a comment

While speaking at a caregiver presentation recently in partnership with a local company providing respite care, I learned that a growing percentage of their clients were suffering from Alzheimer’s.

As a result, they are committed to getting every one of their caregiving employees certified in Alzheimer’s care. A very laudable response to a growing concern nationwide.

At foodtalk4you, we have been addressing the topic of inflammation – from an anti-inflammatory diet to discussions about how to lead an anti-inflammatory life – because inflammation has been shown to be the first domino to fall in just about every disease and condition.

Sugar is pro-inflammatory, we know this, but how does that translate to everyday life and a motivation to consume less?

Consider recent studies from Wake Forest University School of Medicine, demonstrating the link of high sugar consumption and high-blood glucose levels with the development of Alzheimer’s.

Yikes!

Many factors are contributing to the upswing of people with Alzheimer’s – the aging population, better methods of diagnosing, and lifestyle choices – but the spread of western fast food and pre-packaged foods – all high in obvious and in hidden sugars – have spread around the world.

The growing understanding of the relationship between diabetes and Alzheimer’s disease is shedding light on practical prevention strategies. Eating fewer sugary and highly-processed, carbohydrate-rich foods, staying physically active, and exercising regularly may help reduce risk.

Meanwhile, researchers are investigating therapies that target cellular damage associated with elevated blood glucose, offering hope for more effective treatments in the future.

With an eye toward keeping your brain as healthy as possible, imagine the benefits of preventing high-blood glucose from becoming a long-term concern. What small changes might you make today?

And what if we helped our children and grandchildren develop healthier habits from the start by offering fewer sugar-laden foods and more nutrient-dense choices?

I read a message recently that went something like this: We manage thousands of concerns every day until our health is threatened. Then our health becomes our only concern.

Good health is a gift worth appreciating and protecting.

The perfect moment to make positive changes rarely arrives. Small steps taken today can add up over time, helping us improve our health and preserve it for the years ahead.

Leaving my computer to head for an indoor track to get some exercise out of this heat! Stay safe and drink plenty of fluids.

In health –

Deidre

Blogging for good health!, Habit Building, Recipes

Kitchari – Oh, So Good For You!

Leave a comment

The spellings of Kitchari and the recipes are varied, but the purpose remains the same.

Kitchari is a traditional Ayurvedic dish made with a mixture of yellow moong dal (split mung beans), Basmati rice, and spices – all created for the purpose of a gentle reset and cleansing of imbalances within the body.

People reminisce about their mothers making this dish for them – especially when they were not feeling well or were still recovering from being sick. Kitchari became comfort food for them – not unlike the beloved bowl of chicken soup.

This one-pot meal is gentle on the tummy and can assist in any kind of needed reset – after long travels, in times of mental or physical stress, at the change of seasons, or during or after illness.

There is always the option of adding 2 cups of vegetables, and I often serve this with a side of easy-to-digest protein such as grilled chicken.

Combining elements from The Everyday Ayurveda Cookbook by Kate O’Donnell, Banyon Botanicals, Real and Vibrant, and urbanfarmie.com, I settled on my own version. The complete downloadable recipe will follow.

Kitchari is pretty straight forward and hassle-free, but before starting the Kitchari, it is important to get the spices prepared for both the cooking phase and the tempering phase.

Ayurvedic recipes are often prepared using whole seeds of cumin, coriander, and fennel that are either dry roasted, cooled, and ground fresh or lightly cooked in ghee until they become fragrant and start to pop. Powdered turmeric is also an essential.

These spices are a traditional blend that enhances and balances digestion.

The rice and split mung beans will cook in water with the spice blend, and near the end of the cooking time, a tempering of spices will be added. Prepare the spice blend in advance and have the tempering spices set up and ready to be warmed in the ghee for the finish.

Mung beans and the split moong dal beans were new to me, but they have now earned a permanent place in my pantry. They are rich in protein, essential amino acids, antioxidants, fiber, and important nutrients that may help support healthy blood pressure, lower LDL cholesterol, and reduce heart disease risk.

Because mung beans are high in resistant starch, fiber, and protein, they also help slow the release of sugar into the bloodstream, making them an excellent choice for supporting stable blood sugar levels.

Find out more about the benefits of mung beans here.

There are choices to consider before preparing Kitchari:

First the rice. For tender tummies, white basmati would be the choice, but I chose brown basmati today because we wanted the added fiber and slightly nutty taste.

Your second choice is the proportion between the rice and the (split yellow) moong dal. 1:1, 1/2 cup rice to 1 cup mung beans, or 1 cup rice to 1/2 cup mung means. My first version relied upon more rice; today’s version was equal parts of each – which we liked because it felt less starchy.

Some recipes advise rinsing the rice/mung bean mixture well before cooking, while others also advise soaking for 30 minutes after rinsing to shorten cooking time and increase tenderness. Today, I rinsed the dry grains using a fine mesh strainer and then let them soak by putting the strainer over a bowl of fresh water while I prepped the vegetables.

To learn more about the pros and cons of rinsing rice, check out this.

I wanted to add the optional 2 cups of veggies using what I had on hand: leek, carrot, and celery. Nothing dramatic. I put all of these in the pot at the beginning. If you have leafy or more tender additions, those can be put in after the initial 20 minutes of cooking.

Many eat Kitchari on a regular basis, and others will eat this for lunch and dinner for several days as a part of a digestive reset.

As you get familiar with the basic recipe, changing ratios, rebalancing spice blends, and offering a variety of colorful vegetables with different textures will make this a fun go-to flavorful, yet gentle, comfort food that will balance out your system.

In health –

Deidre

Download the delicious Kitchari recipe below!

Kitchari – foodtalk4you.comDownload

Dear readers: I am exploring the Substack platform as a means of sharing this foodtalk4you content and to offer additional regular posts helpful to family caregivers. Many people are following multiple authors on Substack already, and I wanted to make information more accessible to those folks who prefer reading on that platform. Check me out on Substack here.

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

The Last Thing You Want

Leave a comment

Have you noticed that the cure for what ails you is often the last thing you feel like doing?

Doing that thing requires an initial push – using energies you don’t feel like giving.

I was reminded recently of how a still deeply grieving widower friend was having difficulty even participating in occasional Facebook posts. He was too numb, and understandably, missing his wife so deeply.

How I remember feeling like that after my husband died.

While still redefining who and what my purpose was – since I was no longer his caregiver – I was, literally, stepping into a new chapter of my life – yet untitled, save ‘new widow’ – and I found venturing out into the community was the last thing I wanted to do.

Yet, every day, with the enthusiasm of a robot, I did the very thing I didn’t want to do.

Get up. Put my shoes on. Drive somewhere. Get out of the car. Walk.

Dive into the moment. Study the grass, look at the leaves. Notice the people around me. Share the best version of a smile. I could.

Without judgement or analysis, look around to observe the life around me.

At first, the natural tendency was to interject memories of my loved one into the present scene – oh, how I missed him … we used to do this together …

Eventually, my thinking moved to how I was interacting with the present moment.

Those were my bare feet in the dewy grass. The sun was shining on my face. The breeze was blowing my hair. I was surrounded by life, and I had to participate because I was alive!

Similarly, when I’m feeling tired, sometimes the best thing to do is get up and walk around the block.

Sure, the well-timed short nap can revive, but often when working my way back from low energy, the best thing to do for me, is the last thing I want to do.

Move.

By getting the blood flowing stronger throughout the body, muscles have the oxygen they need, and every other organ can be fed to function better.

In medicine, we talk about ‘stasis.’ Stasis is a period of inactivity or stagnation in the normal flow of bodily fluids.

When not flowing properly, blood will clot.

When we don’t stir or move about, our muscles and joints will not move well.

When periods of even needed isolation are protracted, we may lose our way to form or maintain connection.

Just a little reminder – when you are feeling low, sometimes the best thing to do is the last thing you want to do.

Move about and reach out!

In health –

Deidre

The stats are in! Last week’s post, More Than Just Water, was a big hit! Thank you for sharing it and thank you for subscribing. By subscribing to foodtalk4you, you will receive an email each Tuesday morning with the link to the full post. Plus, there are no pop-up ads, and there will be no deluge of emails cluttering your inbox! Just fill in the form at the bottom of your device screen or at the left of your computer screen.

Anti-Inflammatory Foods, Blogging for good health!, Habit Building, Titles Worth Reading

Autoimmune Hide and Seek

Leave a comment

When the experiences of a childhood game of hide and seek are applied to medical conditions, it’s no longer a fun game.  

Many of our foodtalk4you readers are familiar with their own frustrating experiences of medical hide and seek. An odd symptom here. A strange feeling there. Periods of, “I just don’t feel well.”  

Wondering if it’s “all in my head.”  

Feeling discounted by family, friends, and professionals who are thinking it is all in your head.  

We’re talking about the shadowy world of autoimmune disease.  

May is Autoimmune Disease Awareness Month, and I wanted to, once again, touch on the topic and highlight some general approaches that are applicable to all of us.  

Millions of people live with autoimmune diseases, yet awareness remains surprisingly low.  Conditions such as Rheumatoid Arthritis, Lupus, Hashimoto’s Thyroiditis, Multiple Sclerosis, and Celiac Disease affect daily life in ways others may not see – symptoms are often invisible, unpredictable, and misunderstood.  

Autoimmune diseases can affect almost any part or organ system of the body and are often difficult to identify. Fatigue is one of the most common—and most disabling—symptoms many people experience.  

It’s not hard to see that autoimmune disease can thus impact more than the person’s body – it can also affect relationships, careers, caregiving responsibilities, and mental well-being.  

At foodtalk4you, our focus has always been on the lifestyle choices that support overall wellness for those with autoimmune disease, because these healthy approaches can benefit everyone.  

Consider:  

  1. Anti-inflammatory foods  
  2. Stress reduction  
  3. Improved sleep  
  4. Gentle movement  
  5. Reducing processed foods  
  6. Identifying food sensitivities  
  7. Mindfulness  

This reads like the table of contents to my first book, Toolkit for Wellness. I call such an approach an ‘Anti-inflammatory Life.’ 

To manage an anti-inflammatory life, consider adopting an anti-inflammatory diet with these guidelines:  Focus on whole foods, including fruits, vegetables, whole grains, and lean proteins.  

Incorporate healthy fats, such as olive oil, avocados, and nuts, to reduce inflammation.  

Limit processed foods, refined sugars, and trans fats that can trigger inflammatory responses.  

Include omega-3 fatty acids from sources like fatty fish, flaxseeds, and walnuts.  

Stay hydrated by drinking plenty of water and herbal teas.  

Consider eliminating common allergens like gluten and dairy to identify potential triggers.  

Our greater awareness can lead to:  earlier diagnosis  better support systems  reduced stigma  more compassionate workplaces and families .

Sometimes the most meaningful support begins simply by believing someone when they say, “I don’t feel well,” even when they look fine on the outside.  

Take time to listen and just be there, supporting them with your presence.  

If you are playing hide-and-seek with symptoms and answers, continue to embrace an anti-inflammatory lifestyle, as you also approach your health care provider with questions about auto-immune disease testing.  

Next week, I will be posting an Ayurvedic staple, which will help all of us on our anti-inflammatory journey!   

In health –  

Deidre

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

More Than Just ‘Water’

Leave a comment

Well, dear readers, you are expecting a post about Kitchari – I certainly was, but life has, once again, reminded me to be flexible.

Circumstances derailed my expectations; so instead of healing soup, I’m going to talk about water.

Once upon a time, I had a whole house water filtration system installed. Perfect!

The resulting water tasted better than before; my dishwasher sparkled like brand new, and even my clothes felt better.

Then I moved.

Goodbye, filtered water.

I am now living in a new part of the state, in a brand new house with PVC water pipes, and some funny pink film around the drain that builds up over time.

“All harmless,” said the water district.

Hmmmm. They are selling it; but I am not buying it.

Plus, there’s a month in late winter when they change up filtration processes for some kind of a reset and the water tastes really unpleasant.

“All perfectly safe,” mind you.

No, thank you.

But I can’t afford another whole house water filtration system. Sure, the refrigerator’s water filter gets changed every 6 months, but sometimes I do not want to drink ice cold water.

So, we’re keeping our Brita water pitcher busy as we fill it countless times a day and change filters regularly.

But – is there something else we can do?

For that first glass of water we drink each morning before consuming our coffee, we are now drinking ‘copper water.’

What?

My response was the same when my daughter gifted me with a gorgeous copper water bottle.

I learned there are benefits to drinking water from a copper bottle that surprised me.

After water is stored in a copper container for 6-10 hours, optimally, it absorbs the copper mineral ions.

One of copper’s more understood properties that it is naturally antimicrobial and can help kill harmful bacteria.

Ayurvedic tradition indicates that it is also beneficial for digestion, immunity, skin health, hearth health, and can help reduce oxidative stress in the body.

Check out these resources for more information:

Healthopedia

Copper Water Benefits

Biology Insights

I am now filling my new copper water bottle with filtered water each night so, in the morning, we can each have a large glass of copper water.

One glass of copper water is sufficient. Drinking copper water all day could lead to an overdose of this trace mineral.

In health –
Deidre

Blogging for good health!, Habit Building, Stress Reduction

Let’s Go On An Ayurveda Quest!

Leave a comment

As a member of the foodtalk4you community, you are likely on a personal quest for whole life balance, right?

We’ve been working together on “doing my body good” for twelve years! Did you know that last week on April 12th, foodtalk4you turned 12? Hmmm. Is there a conversion rate for blog years to human years?

In any case, we have explored a better understanding of how we respond to food, exercise, and ways of thinking to make our life journey smoother. We have traversed many steppingstones along the way: “Paleo,” “gluten-free,” “low-carb.”

These approaches can be helpful, but they don’t always capture the full picture of what our bodies, minds, and lives truly need.

Lately, I have felt the need to gather all the scattered pieces and return to something more cohesive, more intuitive, and more deeply rooted. Something that would reflect the innerconnectedness by which our bodies function.

That search has led me to Ayurveda – thanks in great part to my daughter’s fellowship in integrative medicine and her studies in Ayurvedic medicine.

Don’t know how to pronounce it? A·yur·ve·da /ˌīərˈvādə/ and A·yur·ve·dic /ˌäyərˈvādik/

Ayurveda, often translated as “the science of life,” is a centuries-old system of health and healing, originating in India. But more than a system, it’s a way of understanding ourselves in relationship to the world around us. Instead of focusing only on symptoms or rigid dietary rules, Ayurveda invites us to consider the whole person—body, mind, spirit, and the senses—as interconnected parts of health.

Again – not unlike much of what we have been exploring here for twelve years – but with a greater understanding on putting all the elements of life together in a way that is personalized to each of our unique needs.

Ayurveda organizes this individuality through the concept of doshas—Vata, Pitta, and Kapha—energetic patterns that reflect different physical and emotional tendencies. The goal isn’t to fix ourselves, but to recognize imbalances and gently bring the body back into harmony.

It’s about tuning in. Paying attention to how we feel after we eat. Noticing how the seasons affect our energy, digestion, and mood. Recognizing that stress, rest, movement, and connection all play a role in our overall well-being.

For me, this shift also feels like a natural evolution of what I’ve been exploring here on FoodTalk4You. The focus is expanding from “what to eat,” into “how to live well.”

Food is still central—but now it’s part of a larger, more meaningful conversation. One that includes daily rhythms, self-awareness, and a deeper respect for the signals our bodies are constantly sending us.

In future posts, I’ll be sharing what I’m learning about Ayurveda in a practical, approachable way—how it can shape our meals, our routines, and even how we care for ourselves during challenging seasons of life.

This isn’t about perfection or adopting an entirely new identity overnight. It’s about integrating timeless wisdom into modern life, one small, thoughtful step at a time.

If you’ve ever felt like your health journey needed more coherence, more flexibility, or simply more meaning, you’re not alone. Consider this an open invitation to explore Ayurveda with me—not as a rigid system, but as a guide back to balance, awareness, and wholeness.

Because, as I have always believed, we are, “designed for health.”

In health –
Deidre

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

The Pancake of Champions

Leave a comment

Once again, I saw something healthy and yummy online and tried it – tweaking the ingredient’s list as always.

There was already a great lineup of gluten-free, high-protein ingredients, but when I was through, it kind of looked like a recipe list for Kitchen Sink Pancakes!

Any recipe for pancakes – for me – is more of a concept recipe. I might not have all the ingredients and/or I might make substitutions.

So, knock yourself out with this one.

The core of the concept is to create pancakes that are:

1. Naturally sweet – needing no syrup to raise blood sugars

    2. Gluten-free – to be non-inflammatory and to support a happy belly

    3. High in fiber – to aide in digestion

    4. High in protein – to support growth and repair

    Pancakes are often the antithesis of these concepts because they are high carbohydrate, pro-inflammatory sponges begging for tons of butter and rivers of syrup.

    The original recipe featured 2 grated apples – which was great because I had two apples that needed to be used. I also had one last banana needing a home, so I added that, too.

    Because of the overall course texture from the apples, oatmeal, and nuts, this pancake batter started looking more like fritter batter. So, that’s what I am calling these – pancake fritters!

    Here’s the recipe for Pancake Fritters:

    First, stir 1 Tablespoon of chia seeds into 1/3 cup of water and set them aside to soak for at least 10 minutes to use in the wet ingredients. This provides fiber and protein.

    Then, combine the dry ingredients in a large bowl:

    -1 cup gluten-free oatmeal
    -1 teaspoon of baking powder
    -1/2 teaspoon cinnamon
    -Pinch of salt
    -2 grated apples

    Optional: a handful of chopped walnuts.

    In a food processor or in a bowl using an immersion blender, blend the following wet ingredients until smooth:

    • Soaked chia seed mixture
    • 2 eggs
    • 1 Tablespoon of olive oil
    • 2/3 cup of Greek yogurt
    • 2/3 cup of cottage cheese
    • 1 banana, broken into pieces
    • Vanilla to taste

    Add the wet ingredients to the dry ingredients, and combine. Add milk of choice to thin batter as needed or, if the batter is too thin, stir in 1-2 Tablespoons of gluten-free flour at a time, until desired consistency is achieved.

    Rather than normal-sized pancakes, I created smaller, fritter-sized ones, using a spoon to pat down a small scoop of batter placed on the hot, oiled griddle.

    This recipe will feed a small crowd, so feel free to cut this in half – I will, next time, for the two of us.

    The apple, banana, vanilla, and cinnamon help create a ‘sweet’ profile that simply doesn’t need syrup.

    Please download this delishiness, PANCAKE FRITTERS, HERE:

    Pancake Fritters for DownloadDownload

    The high-fiber and protein elements support lasting fullness and satisfaction.

    There are so many ways to adjust this according to personal preferences and what is in the cupboard or fridge at the time.

    I hope you enjoy it!

    In health –

    Deidre

    If you enjoy this post, you can subscribe with the knowledge that, after the three two emails and one personal introduction, you will just receive an email each Tuesday with the link to the new post. No annoyances in your inbox and no irritating pop ups while you read.

    To subscribe, scroll to the bottom of your device or to the left top on your computer screen to fill out the form. Thank you!


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

    FAT! (No, It’s Not What You Think)

    Leave a comment

    It’s a holy trinity of sorts … the three macronutrients found in the food we eat: carbohydrates, protein, and fat. These three, along with the micronutrients in food – vitamins and minerals – are what keep our bodies functioning at optimum levels. Macronutrients are the three elements we need to consume the most, followed by the micronutrients we also need, but in lesser quantities.

    Like most things dealing with our health, each element is linked to others in ways which creates dependency for successful functioning.

    Case in point – a recent email from Chris Kresser, reminded me of one of these vital connections between a macronutrient having a crucial role in our ability to absorb micronutrients derived from vegetables.

    He emphasized – eating nutritious food is just half the battle. How we prepare that food, either in cooking or presenting it – with a sauce or dressing, totally influences how much of the vital micronutrients we will absorb. And, absorbing the nutritive elements is why we eat, right?

    How sad it would be if we bought the best organic produce we can find, only to miss out in absorbing the nutrients we need.

    Take the powerful carotenoids found in kale. Carotenoids are natural, fat-soluble yellow, orange, and red pigments synthesized by plants, algae, fungi, and bacteria. As powerful antioxidants, they protect cells from damage, support immune function, and are essential for eye health. 

    We want carotenoids, for sure!

    But in a 2025 study by the University of Missouri, researchers found that raw kale alone, produced very low carotenoid absorption, and cooking it slightly reduced the bioavailability further.

    A significant increase came when researchers added an oil-based sauce to either the cooking process or when the oil was added after cooking.

    You see, some of the micronutrients are fat-soluble nutrients, including vitamins A, D, E, and K – along with carotenoids like lutein, beta-carotene, and lycopene. These nutrients require dietary fat to be absorbed; and without it, a meaningful portion of these compounds pass through the digestive system largely unused.

    So, preparing and serving your healthy veggies without fat (eating raw or steaming), and then serving plain or with some kind of fat-free sauce or dressing, will work against your goal of absorbing the nutrients you are hoping to get.

    The no-fat craze definitely has its drawbacks.

    Another study by the University of Iowa found a dose-dependent relationship, with two tablespoons of oil producing a meaningfully greater absorption than smaller amounts.

    Whether you are sautéing greens, roasting veggies using a drizzle of oil, or using an olive oil-based salad dressing – these oil-enhanced methods are effective in ramping up absorption of the critical elements we need.

    Next week, we will look at various kinds of oils because, of course, there’s a difference there, too.

    In health –

    Deidre

    Sharing is caring. Copy and paste the URL for today’s post or use the options in the MORE button below to share this post with others.

    Thanks.