Category Archives: Habit Building

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

Welcome 2026 With Hasselback Taters!

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Sheree and I wish everyone a deeper sense of personal health, inner balance, and daily joy!

My Word of the Year is “Captain,” and I can hardly wait to paint my little sign to set up as a reminder. When I get that done, I’ll share with you how I will apply this one word.

Have you set your intention for 2026 yet? Let me know in the comments.

Okay!

New topic for the new year!

First, we conquered ‘spatchcocked,’ when we opened the turkey for a more even roasting process that yielded the juiciest meat ever for Thanksgiving.

It’s interesting to note that ‘spatchcock’ comes from 18th century Ireland and Britain. It seems it is a shortening or degradation of the phrase, “to dispatch the cock.”

Cock, meaning a rooster or young chicken.

Dispatch, meaning to prepare or cook it quickly – and, in my imagination, to grab the bird, put an end to it quickly and efficiently, and then prepare it.

Just saying.

In any case, we have DISPATCH + COCK, to become SPATCHCOCK – which perfectly describes how removing the backbone and flattening the bird will cook it faster and more evenly. Doing this was popular in the taverns of old to save time and was often done with chickens and small game birds.

Now, for today’s strange term, Hasselback baked potatoes!

No. Nobody is getting hassled.

Hasselback potatoes comes from a place name and a dish that was created there.

In the 1950s, a chef-in-training named Leif Elisson, developed this technique at the Hasselbaken Restaurant in Stockholm, Sweden.
Potatoes were thinly sliced – but not all the way – then baked until crispy on the outside and tender on the inside.

While being aware of this technique for years, I resisted doing it. I can only ask myself ‘why,’ because not only is it easy to do, but it’s a rip-roaring crowd pleaser!

Here are the steps for Hasselback Potatoes (Download Below):

Preheat oven to 425 degrees F.

Using a cutting board, place the potato between chopsticks, which will prevent the knife from completing the cuts. Make thin cuts – about 1/8 inch thick (a little less than 1/2 cm). Be mindful that the first cut or two may go through all the way depending upon the shape of the potato, so stop cutting at the ends before hitting the chopsticks.Melt a combination of butter and Extra Virgin Olive Oil to equal 2 tablespoons for two potatoes – along with salt, pepper, and seasoning of your choice. I like to add snipped chives or a herb mixture.

Brush half the oil on top of the two potatoes.

Bake uncovered in a baking dish for 30 minutes.

HASSELBACK POTATOES!Download

That’s it! Serve and enjoy!

Visually appealing and oh, so yummy!

In health –

Deidre

We welcome our new subscribers and hope our weekly tidbits help you out – one meal, one breath, and one movement at a time!

Blogging for good health!, Habit Building, Holiday Celebrations, Stress Reduction

Throwing Sparkles in the Winter Snow

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A little sparkle here on that cookie.

A little sparkle there on that tree.

Holiday bling on earlobes, around necks, and attire.

We immerse ourselves in making so much feel, and look, extra special this time of year.

Is the doing of all this sparkle taking away from sitting back and enjoying it all?

So many of us say, “This year, it’s going to be different.”

But – is it ever?

Sigh.

We had a moment the other night, though, when after leisurely experiencing the sights and sounds in a local park with a large group of dear neighbor friends, we scattered in search of dinner.

Nine of us scored a large round table at a nearby eatery; and as I looked around, I was overwhelmed with a profound sense of gratitude for all the history, love, and special connections we had shared since our moving into this brand new community four years ago.

Now – those were some moments that went beyond sparkle and morphed into a deep soul-satisfying GLOW!

So, today’s short message is to enjoy the sparkle, and go for the GLOW!

In health –
Deidre

Our subscribers can count on not being bugged with pop-ups or endless sales emails. When we send you something, it’s the link to our weekly blog – or occasionally – a thank you containing additional useful information.

Reach out to me in the comments below or email me at Deidre@deidreedwards.com – your questions and comments are always appreciated.

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

Come In, Sit Down, and Let’s Have a Cuppa!

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My first experience with coffee happened when I was three or four years old.

Toddling around the house, I would happen upon a long forgotten cup of stone-cold coffee dregs my parents had left behind.

Just a sip or two was left.

Thinking I was doing something tantalizingly decadent, I would rescue those last sips! Tee-hee!

Eventually, I became a ‘legal’ drinker of coffee.

Fast forward to our post on 6 Sept 2022, where I shared about reading a comprehensive article concerning medicinal mushrooms – I’ve been on the lookout for ways to incorporate more varieties of cultivated mushrooms into my diet.

Wait! Weren’t we just talking about coffee?

Yes!

For years, I have been seeing all kinds of ads and articles about mushroom coffees that promises nerve calming benefits – coupled with mental clarity and no coffee jitters.

Earlier this year, I followed an article about mushroom coffee comparisons and roamed on the internet in search of the perfect purchase.

I went to the sites of several brands and was immediately turned off by “starter packages” linked to initial purchases that would automatically renew.

I just wanted to try their stuff. If I didn’t like it, I would have had to cancel a subscription. No thank you.

Finally, I found a brand that seemed to check all the boxes and wasn’t asking me to make a life commitment.

I tried it. I liked it. It was not hard to find them to reorder. Take that purveyors of subscriptions!

So, I am using Cuppa brand mushroom coffee. I am not saying this will be good for you and, I am not affiliated with Cuppa. We just use it to replace that second cup of coffee when we want more to drink.

Many people use Cuppa for all their coffee drinking.

Cuppa contains:

Coffee and Matcha for flavor, energy, and antioxidants.
Ashwagandha for anxiety and stress relief, and concentration.
Lion’s Mane for focus, mood, immune support, and brain health. Cordyceps for immune support, stamina, and anti-inflammatory support.
MCT/Fiber for energy, gut health, and to reduce jitters.
L-Theanine for stopping jitters, sleep support, and better focus.

Of late, I have needed something extra to warm me up as our temperatures drop outside, and my mug of Cuppa has filled the bill.
I can attest to no caffeine jitters.

Mental clarity and focus? Perhaps.

Improved immunity … I can’t say since I am already doing a lot of other things. Hey, I’m not sick.

There is some Arabica coffee in this mix; so for us, the flavor is not strange. It is different – but satisfying.

I have chosen to add a splash of creamer and just a pinch of Sugar in the Raw to the Cuppa powder, which I froth before adding the rest of the hot water.

Now, maybe Santa can get those Christmas cards created and mailed out soon!

In health – Deidre

Looking for that special present for a caregiver? A copy of Toolkit for Caregivers and Toolkit for Caregiver Emotions would be just the thing!

Our subscribers can count on not being bugged with pop-ups or endless sales emails. When we send you something, it’s the link to our weekly blog – or occasionally – a thank you containing additional useful information.

Reach out to me in the comments below or email me at Deidre@deidreedwards.com – your questions and comments are always appreciated!

Don’t miss the next post! Subscribing is easy and hassle-free. Just one email every Tuesday morning with the link to the latest post. Scroll down from the top of this page on the left side of your device to fill out the subscribe form.

Thank you!

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

Humming Eases Your Vagus Nerve

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A couple weeks ago, we were humming for hummus, when I shared a recipe and a technique that would yield the softest, fluffiest hummus ever.

Today, we are going to hum to de-stress!

BACKGROUND INFORMATION

But first, we will return to the classroom to review a very important nerve.

Behold, cranial nerve number ten, the vagus nerve. It’s also known as the “great wandering nerve” because it leaves the cranium and connects to organs throughout the body. The vagus nerve helps regulate essential functions like heart rate, breathing, and digestion.

By controlling those processes, the vagus nerve contributes to the body’s “rest and digest” response – helping to calm the body after stress, lower heart rate, improve digestion, and keep the body in balance.

But, what’s your point about that vagus nerve, you ask? Good question!

What if you could stimulate the vagus nerve to increase its calming effects?

We know yoga and mindfulness meditation help to calm the body as does breath work such as box breathing.

Today, we are adding humming to breath work because it increases the calming, de-stressing effects on the vagus nerve.

When we breathe through our noses, we produce nitric oxide in our nasal cavities. Nitric oxide (NO) is a colorless gas that relaxes the inner muscles of the blood vessels. This relaxation causes the blood vessels to widen and increases circulation.

This humming breath work I describe causes an increase in the release of nitric oxide, which in turn, increases the calming effects it has on the total body.

Nitric oxide also helps your body keep inflammation in balance. Under normal conditions, it supports healthy circulation and can calm inflammation; but when you’re fighting an infection, your immune cells make extra nitric oxide to help kill off bacteria, viruses, fungi, and parasites.

TECHNIQUE

A simple explanation for this humming technique is found HERE and simply involves inhaling through the nose and slowly exhaling by making a humming sound with closed lips.

You will notice a mild vibration happening in the nasal cavity. Interestingly, you can modulate the pitch of your humming to move the vibration more to the nasal cavity.

That’s it. Inhale through the nose and exhale as a hum – nice and easy, using all your breath.

It’s an excellent opportunity to practice “belly breathing” by feeling your belly fill and push out as you inhale, and gradually “deflate” as you expel your breath in a hum.

Gargling warm water is another technique that can contribute to the nasal vibrations that enhance nitric oxide release.

Check it out HERE.

In the world of yoga, this technique is called Bhramari pranayama or “humming bee breath” and is beautifully demonstrated in the following video.


People have shared that regular vagus nerve stimulation through humming has been very successful in their ability to control chronic anxiety. Whatever your need, try some regular humming to get your day started off on a calmer note.

You know, there are no extra hours in the day to add a few minutes – even if it’s something good for me – but as a student of “habit stacking,” I now have a calming activity to do while I brew coffee each morning!

I have it on good authority that humming along with your toddlers as they play cars/trucks/tractors with their motor sounds going, can count for your regular daily humming sessions!

Humming along in health – Deidre


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

Rescued by Chia Seeds

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Well, I didn’t intend to ignore my obligations, but that’s what I almost did.

Our trusty editor, Sheree, just sent a subtle message, “Hey … got a post for me?”

In other words, “Hey, the Tuesday post is going out, uh … tomorrow … we don’t have anything for our readers!”

Gulp!

After completing the Caregiver Summit last week I had been preparing for since early spring, we celebrated the positive reception of my message, packed our bags, and headed out the next day for a long-awaited trip to Disney World!

The cold snap that is affecting the mid-Atlantic on up north, is also affecting the southern Atlantic states. The low in Kissimmee, Florida, where we are staying is 36 F tonight – and the high tomorrow is slated to be 59 F.

We abandoned the idea of seeing the fireworks-light show-water fountain display at Epcot again tonight because we didn’t bring parkas. To top that off, Sheree is making snow men in West Virginia!

Since our accommodations have a full kitchen, I knew we would be taking many of our meals in whenever we were not at Disney World.

How do you approach vacation cooking and meal prep?

Our first stop coming into Kissimmee was to go to the grocery store.

To compliment the assorted nuts, peanut butter, crackers, chia seeds, fresh berries (blueberry, black berry, and raspberry), and apples, we picked up almond milk, two bottles of protein-boosted smoothies, coffee, gluten free cereals, eggs, Greek yogurt, gouda, sliced ham, sour dough bread, mustard, butter, hummus, and guacamole.

Travel and eating out can create havoc for the “smooth functioning of the intestines.”

To ward against getting “backed up” we regularly consume chia seed pudding. Recipes vary, but this is what I am currently doing:

Chia Seed Pudding – per individual serving

In a small bowl or a small glass (that will hold about 10 ounces) stir together:

2-3 tablespoons chia seeds

1/3 – 1/2 cup flavored smoothie (these can contain added sugar, so I don’t use a lot)

1/3 – 1/2 cup almond milk

2 – 3 Tablespoons of Greek yogurt (can be fruit flavored to blend in with the flavor of smoothie you use)

A handful of fresh fruit that compliments the other flavors.

Download your copy of Chia Seed Pudding below:


Chia Seeds Pudding RecipeDownload

Depending upon the amount of chia seeds and fluid used – and if you refrigerate this overnight – this “pudding” can thicken enough to need a spoon or can be thin enough to drink.

Along with proper daily hydration, and eating whole food with lots of fiber, chia pudding can be our best friend – especially when traveling.

In health –

Deidre and Remi

I sure hope we get to see Remi’s Ratatouille Show in Disney this week! They were having technical difficulties today.

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

Camino

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Traditionally, a Camino journey refers to the Camino de Santiago, The Way of St. James, which is a Christian pilgrimage to the Cathedral of Santiago de Compostela in Spain, where the remains of the Apostle James are said to rest.

Pilgrams walked this route as an act of faith, repentance, and devotion as they sought forgiveness, spiritual renewal, or a closeness to God.

Today, the spiritual roots of taking this Camino have evolved into a profound, personal experience that draws people from all faiths, perspectives, and walks of life.

The actual Camino in Spain is a walk of hundreds of miles, testing physical strength, determination, and fortitude. Yet, the steady rhythm of walking becomes meditative, allowing travelers a chance to listen to their inner voice.

Also, the Camino is a shared experience as fellow pilgrims from around the world connect with conversation, kindness, and the shared effort – creating a sense of community amid simplicity, generosity, and mutual care.

Little did I know that our family’s week-long visit to Tucson, Arizona, and specifically, the Arizona-Sonora Desert Museum, would become our Camino experience.

From the moment we arrived at the hotel campus, we had started our journey. Every day, we absorbed this new terrain, climate, flora, and fauna.

We learned how to correctly pronounce “Saguaro” – the remarkable sentinels of the desert landscape. Hint: replace the “gu” with a “w” to make: “sa – war- o.”

This incredible cactus reminded us of nature’s time frame – so different from our frantic, connected world. You can appreciate this landscape more deeply by viewing this growth chart for the Saguaro:

Then, we capped off our week with a visit to the Arizona-Sonora Desert Museum. Just driving through the mountains on narrow winding roads, sharing the way with cyclists and motorcyclists, provided a much slower pace deserving of our awe and wonder.

The whole outdoors seemed to span space and time, reminding us of the broader truths we each were seeking.

Getting out of the car at the museum, we experienced the rhythm of our steps trough vistas of dessert beauty.

Our communal experience as a family appreciating the desert animals – a Puma napping; two very large, speckled squirrels; black bear; prairie dogs, and others – along with a landscape that cannot be contained by words or pictures – was so personally moving.

On the path through the winding roads, we experienced yet another view of the mountains on our return trip back to our hotel.

Each new curve around the mountains seemed to take our breath away.

Then it happened.

As we approached one particular mountain view, we were all silent. Tears started to form in my eyes. One of us started to sniff.

Still now, I can cry just recalling the experience.

We were on our own Camino.

The intimate messages of this journey are still being absorbed. So much had transpired that week for our family – so much to savor, ponder, and cherish.

I will be forever changed.

Have you had a Camino experience?

In health – Deidre


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

A Season Of Rest

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I was putting the finishing touches on a presentation I will be delivering at the Caregiver Summit on November 6th when I took to heart my own words: we are living in a season of our lives – it’s not forever – it’s a season.

Seasons come and go – we do not become the season – we go through the seasons.

Going full speed ahead; facing delays; healing; giving; receiving … are some of the seasons we experience.

I feel at my best when I am doing and creating, but the energy for those activities comes from cycles of rest and renewal.

Sure, we are hopefully getting rest each night, but sometimes … sometimes we need more than a few hours.

Sometimes, we need to embrace a season of rest.

While my mind has been saying, “but I want to …” – my body and spirit are saying, “Whoa! Slow down!”

I’ve just felt a little ‘off’ lately.

There have been half-day holidays from productivity. There have been whole days of very limited accomplishments when only major ‘fires’ are being put out.

You know what? That’s okay.

While my get-up-and-go has not vanished by any means, it hasn’t been lasting as long.

Today, I just woke up to the truth. Rather than feeling ‘less-than,’ I am feeling ‘enough.’

That fragrant cup of tea needs to be savored – the Asian persimmon from the corner fruit stand is slowly enjoyed and appreciated for its subtle flavor.

The warmth of the sun on my back is enjoyed longer as I read yet another chapter of a good book.

Who am I to turn away from the natural ebb and flow?

It may be your season to rest for a spell, also.

Let the ordinary become a source of building up your inner strength:

As you hydrate with water, feel its life-giving energy filling you.

As you linger over a cup of herbal tea, imagine its steam taking your concerns away.

Gently stretch each morning to open pathways that allow the natural flow of inner cleansing and nourishment.

Pause to embrace a sense of gratitude throughout the day. Open you eyes to the blessings that surround you, even on challenging days.

Reward your body with simple, nourishing, and colorful whole foods. Let go of the processed food with labels.

Am I sounding Zen? Perhaps … why not?

As the seasons surround us in a purposeful change, so too can we embrace our seasons with acceptance – so its purpose may be fulfilled.

Writing this is one of just a few accomplishments for me today – and that is enough!

Time to catch the sunset!


In health –

Deidre

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

Honesty

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Everything I write is honest, from the heart, and from a mind seeking truth in all things.

So, being honest with myself and taking that truth to you, I am finding another teaching/sharing moment! Always a win!

I am putting into action more of what I preach – namely, knowing when it’s time to step back, take a breath, and prioritize my energies, and those of Sheree.

With our FoodTalk4You editor, Sheree preparing for surgery in a couple of days, (as I write this in mid-August), and with me involved with the book launch, preparing for a book signing later in September, and practicing for the Caregiver Summit presentation for November – I’m spinning all the plates I want.

Therefore, this is a short post containing a reminder to us all that it’s okay to pause, recharge, and concentrate in a better way on fewer things.

Next week, we hope to be back up to speed.

Is it time for you to reassess where your energies are going? How can you make the adjustments to give yourself space?

In health – hopefully – working and living smarter –

Deidre – and Sheree (who will be rehabbing in September)

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

The Birthday Garden

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A cake with candles? Awesome!

And people who sing happy birthday? Fabulous!

But a garden? A birthday garden?

This was a new idea for me and was a gift from a trusted resource to mark my own recent birthday.

Our reflections of where we are now, and where we want to be in the future, often exist just in those few seconds it takes to catch a deep breath to blow out those candles on the cake.

The Birthday Garden is a tool developed by Julia Poernbacher, M.Sc., which is a metaphor she uses to reflect on the past year, celebrating personal growth, and to set intentions for the future.

Here’s a summary of the steps:

Look at your garden

With closed eyes, take a few deep breaths, and visualize your unique garden space:

What does it look like? Is it thriving or does it need care?

What’s growing? The flowers and plants represent your successes, joys, and potentials

How about weeds? They represent your challenges, habits, and things that no longer serve you.

Are there areas that need more attention or feel neglected?

Celebrate the harvest

The ‘fruits’ of your harvest are your successes, the moments of fulfillment through experiences and relationships of the last year.

Identify three significant successes or joyful experiences.

Reflect on what helped those successes bloom: what actions, people, or circumstances played a part?

Reflect on what those successes taught you and how they made you feel.

Pull the weeds

Maintenance is a part of every garden’s upkeep. Consider the habits, limiting beliefs, people, or challenges that may have held back your growth, no longer serving you.

Reflect on three things you are ready to release that have held back your growth. Perhaps, create a releasing ritual to help you let go of them. Consider writing them down on papers and holding each one close to your chest as you reflect on how it has affected you. Acknowledge its role in your life and how it made you feel. Then, with a deep breath in and out, set that paper down away from you.

Plant new seeds

Choose what you want to plant in your garden for the new year ahead.

What personal qualities do you want to develop, and what are the exact steps you will take to nurture them?

Reflect on three goals, qualities, or intentions for your garden, aligning your ‘seed’ with your action steps to keep it alive.

Tending your garden

As you create a plan for success, consider how you will maintain your garden through the coming year, asking yourself:

What goal am I growing? What habits will help me? How will I stay accountable? Who or what can support my efforts? How will I know that I have succeeded?

A vision statement

Write one that summarizes your over-arching goals and keep it somewhere you can see a reminder.

For example: “This year, I nurture a more-balanced approach to my efforts and interests. Being mindful that change takes time, I will celebrate the small victories all year long!”

In health –

Deidre

It’s 100% live! Toolkit for Caregiver Emotions is now available both in print and as an eBook! Pre-orders have been delivered today by Amazon! Get yours today HERE.

This has been a flower in my garden that has taken extra love, attention, and time for it to blossom! Please share this helpful resource with caregivers you know. The emotional tangle family caregivers experience is often the last topic to be addressed when, in fact, it should be top of the list!

If you have read it – Thank you! Please leave a helpful review on Amazon to help others discover a path to resilience in caregiving.

Blogging for good health!, Exercise, Habit Building, Stress Reduction, Titles Worth Reading

Greetings Healthy Deviant!

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Strange title for this week’s post. Healthy Deviant.

But really, it’s why I got into the business of writing this blog and my first book.

I saw the need to be a healthy deviant from the evolving norms of health in my country, and anywhere we had influence – especially about food.

That’s just about everywhere!

As we look around, we can see different norms in the population than what our parents saw.

Quoting from Pilar Gerasimo’s book, The Healthy Deviant: The Rule Breaker’s Guide to Being Healthy in an Unhealthy World, the ‘norm’ today looks like this:

50% of U.S. adults are diagnosed with a chronic illness

68% are overweight or obese

70% are taking at least one prescription drug (for folks over 60, the average is FIVE)

80% are mentally or emotionally ‘not flourishing’

97.3% are not maintaining healthy habits (decent nutrition, adequate exercise, not smoking, healthy body composition)

It takes concerted effort to not become part of this norm.

The options that surround us hardly inspire health. Interspersed between endless commercials pedaling drugs with the promise to solve the ills of all the ‘normal’ chronic diseases are:

ads for double-dosed perfumed laundry products that will smell ‘so good’ longer,

ads for fast food dripping with cheese-like substances and deep fried accoutrements

and over-sized portions of restaurant fare that would clock in with calories exceeding what is needed in a day

What to do?

Resist!

Yes, we might join a picket line somewhere; but the resistance that we’re talking about happens with every choice we make.

Where is your food sourced?

Is it highly processed – coming from a box with many ingredients?

Are you making choices in restaurants which include fresh vegetables and salads?

Are you sharing your over-sized portion or taking half of your portion home with you?

Are you choosing unscented versions of your laundry products?

Are you moving regularly throughout the day?

Are you exercising?

Are you wearing sunscreen and shading your face with a hat?

The list goes on.

Quote of the day from Jiddu Krishnamurti:

“It is no measure of health to be well-adjusted to that sick society.”

In healthy deviance –

Deidre

Remember to pick up your copy of Toolkit for Caregiver Emotions on Amazon! You can find it here. Both the eBook and print book are specially priced for this introductory period. Once you finish reading it, please leave a helpful review on Amazon to assist others in understanding how they can benefit. Thank you!