Category Archives: Stress Reduction

Blogging for good health!, Habit Building, Stress Reduction

Sea Turtle Wisdom

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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

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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, Stress Reduction

The Last Thing You Want

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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.

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

Pause For A Rest

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Bottom line, we’re on a rare family time together on the East coast; and I couldn’t experiment with the recipe for this calming soup to give you an accurate evaluation of ingredient balances.

I can say that my first creation of Kitchari was, indeed – gentle, filling, and calming.

Considered a ‘reset’ meal, Kitchari, a blend of basmati rice and yellow mung beans, – often used in Ayurveda for gentle, complete cleansing – and is often used at change of seasons or in times of stress.

It proved to be a wonderful first meal to offer my daughter and family after a red-eye flight across six time zones! With the addition of grilled marinated chicken, it gave a gastronomic hug to weary bellies and bodies.

Next week, I will prepare Kitchari again, possibly nudging the balance of rice and mung beans – based on my daughter’s experiences – and report back to you.

I will take pictures to share – which I forgot to do last week when I was in a rush!

Embracing cherished family times is feeding my soul right now; and you know, being kind to myself by not trying to meet a deadline for a full post is taking our message of balance to heart, right?

In health –

Deidre

Blogging for good health!, Habit Building, Stress Reduction

Let’s Go On An Ayurveda Quest!

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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

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

Making A Positive Entrance

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What kind of an entrance are you making?

“To what? A meeting?”

Well, let’s start with your day. How are you entering this new day?

“Yawn, well after that first glass of water you told us about, it’s coffee for sure.”

Is your cell phone already in your hands? Are you immediately scrolling for the latest?

Or perhaps that mental reel is still playing in your mind, filling you with stress? You are supplying both sides of the conversation, and the message is full of labels – never good ones.
We can’t make that good first impression entrance to an event, a conversation, or our day if we are pulling from empty or poorly replenished reserves.

With the daily challenges that we are all facing with personal issues – let alone world issues – daily resets are no longer optional for me. How about you?

I will offer two points and a change in perspective for you today.

One. Find a happy place for daily resets.

It could be a park bench on your lunch break. Perhaps the top step going to your front door.

No cell phone.

Listen.

Be aware of what’s around you. Observe. Drop your gaze and mindfully breathe.

Read something that inspires you, directs you to a higher path, and that gives you peace.

Journal. The power of unfiltered brain dumps through journaling is not to be underestimated. Paper, pen and a few minutes of sharing with that page is utterly transformative – and cheap therapy.

Release your cares to the fresh air above, the universe, or your higher power. Our fretting mental reels never solve our problems. Just make yourself open to receiving the answers or guidance for your next steps.

Two. Assume a positive intent in others.

Reading a quote from business executive and former CEO of Pepsi, Indra Nooyi, recently blew me away with its simplicity. She speaks of approaching others:

“When you assume negative intent, you’re angry. If you take away that anger and assume positive intent, you will be amazed.”

She goes on to explain how such an approach changes us – we become more intent on understanding the other person and are listening more carefully to them without being defensive at the onset. This sends a positive message to the other person that will often lead to more constructive, respectful interactions.

A change in perspective:

We’ve all seen those humbling, awe-inspiring images of Earth from space—our small, radiant planet suspended in darkness, wrapped in a thin, fragile atmosphere.

Do those views stir something in you—a sense of love, protectiveness, even responsibility? From that distance, “world peace” begins to feel less like an abstract ideal and more like a shared necessity. Perspective changes everything.

The minutia falls away – of no importance – as the big picture gives us pause.

Taking that same kind of perspective on our own lives can help quiet the worries and negative loops, making space to reset—with more compassion for others and for ourselves.

Find that happy place to regularly give yourself a reset and assume the positive in your daily interactions – now, that’s a good way to make a grand entrance!

Deidre

If you are looking for some resources to build up your resilience, get these FREE downloadable Resilience Practices HERE.

Originally designed to help family caregivers, these resources are universally applicable and can guide you through practices that will help you build your inner strength.

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

In The Moment

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How did you like Kim’s Corner last week? Please let us know.

Little did I know, I would be using this new approach the very week I learned about it!

The PEACE and LOVE technique has sped my recovery from a sprained ankle using no ice and no anti-inflammatories! I was walking without a limp just over 24 hours after the injury! Elevation is vital early on and periodically throughout the healing process.

I stopped wearing the Ace bandage after day 4, returning to my normal light compression socks.

A challenge came on Day 10 when embarking on a full day of airplane travel to Hawaii. Because of prolonged sitting and wanting to combat normal swelling that occurs with flying, I returned to an Ace bandage for the flights.

After landing and when we got settled in, my daughter tenderly applied Arnicare Cream to my ankle. The combination of her TLC and the pain relief I got from Arnicare was amazing.

This plant-based cream provides relief for muscle pain, stiffness, and swelling from injuries and bruises. I have been using it almost daily, especially while the flight-induced swelling eased off.

Other than daily movement, while I’m seated, I also draw the alphabet in the air with both feet. These movements help restore full range of motion.

I am a believer! Thank you, Kim!

The heart of this week’s message is inspired by our experiences here in Kona with my daughter, son-in-law, and darling grandson, who will turn 3 years old in April.

As any parent and grandparent knows, the life lessons gleaned from a young child are clear: live in the moment with joy.

This approach is not reserved for toddlers – although, we tend to lose those skills if we are not aware we are letting them go.

Watching the US figure skater, Alysa Liu, exuded pure, unadulterated joy both in her practice warm-ups and during her gold medal winning Olympic performance this week. Alysa was blissfully in the moment, thrilled to be doing what she loved.

I had not seen such pure joy on the face of an adult in such a long time. Everyone watching her Olympic performance felt and shared her joy.

As we absorb the joy from our tropical environment with family, and as we share in my grandson’s exuberance in every experience, we feel such inward peace and healing in areas we didn’t know were broken.

As our last message about love – in this month of love – please take a moment to read the following message from Eric Dane recorded before his passing this week from ALS, HERE.

How he resolutely walked toward the final days of that terrible disease is an inspiration to us all and another reminder to find our joy and to live in the moment with that pure joy.

We remember you Jim Tyler, Dan Logan, Eric Dane, and so many others taken too soon by ALS.

In love and health –

Deidre

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

Peace and Love? Groovy, Man!

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Is this a throw-back post about hippies?

No, it’s about a change in a protocol we have all learned well.

WELCOME TO KIM’S CORNER

In our first issue of Kim’s Corner at Foodtalk4you, Physical Therapist Kimberly Attwood, PT, DPT, FDN, will explain something which surprised us during a recent visit to her office.

You may have heard about the RICE method of treating soft tissue injury, such as a sprained ankle.

Well, throw out the RICE to make way for PEACE and LOVE!

Remember, the inflammation that happens with soft tissue injury acts as a defense and cleanup crew to initiate healing by sending immune cells and repair substances to the site, removing pathogens and debris, and setting the stage for tissue regeneration. While prolonged inflammation can hinder recovery, making a balanced response is crucial.

Here’s Kim with information about the better approach for soft tissue injury in the acute phase, 1 – 3 days after injury, and the days that follow:

The latest research shows that treating minor acute injuries with RICE is outdated and potentially detrimental to your overall recovery. 

RICE = Rest, Ice (NSAIDs), Compress, Elevate 

Anti-inflammatories (commonly ibuprofen, naproxen, ice, etc.) are very effective at interrupting the inflammatory process. 

Knowing this relationship, hopefully you can see how anti-inflammatories on board during the first stages of healing could slow down the healing process.  

But wait, it hurts! What should I do about my pain?

Well, this is where the elevation and compression come into play. Being able to keep swelling to a reasonable level will help with the pain that you have during those first few weeks. Keep in mind that pain is a sign from your body, and it’s meant to protect you!

What exactly do PEACE and LOVE mean for me after an injury?  As Physiopedia quotes: “Immediately after a soft tissue injury, do no harm and let PEACE guide your approach.”

PEACE = Protect, Elevate, AVOID anti-inflammatories, Compress, Educate 

P = Protect; give the injured body part a break from strenuous activity. Not complete rest, but don’t go jogging on a freshly sprained ankle! 

E = Elevate; the injured body part needs to be above the level of your heart to help reduce swelling .

A = Avoid anti-inflammatories; stay away from ice and medication that reduces inflammation – let your body do what it is designed to do! 

C = Compression; use an ace wrap or other bandage to help reduce swelling.

E = Educate; ask your favorite physical therapist to teach you about your injury, recovery expectations, and prevention strategies

Then, after the first days have passed, soft tissues need LOVE:

LOVE = Load, optimism, vascularization, exercise 

L = Load; gradually increase your activities and weight bearing  

O = Optimism; A positive mindset can carry you a long way in your recovery 

V = Vascularization; participate in low impact cardiovascular exercises to encourage blood flow 

E = Exercise; Go see your favorite physical therapist to learn how to best restore motion, strength, endurance and balance

While diving into the anti-inflammatories and ice packs is what we have all learned previously, Kim reports that the PEACE and LOVE methods are shortening healing times!

Here’s an excellent video that recaps these concepts.

Kim may be reached at kimberly.attwood@ivyrehab.com for your questions or concerns.

In health –
Deidre

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

Faces of Love and Peace

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Faces of Love and Peace

February is the month of love, and we will be exploring some very different variations on that theme in the coming weeks at foodtalk4you!

Love and Peace just go together, don’t they?

When we are at peace from within, we naturally reach out in love to others and to ourselves.

Our community felt deeply blessed to witness the monks during their recent Walk of Peace through our state. At a time when the news seemed to grow heavier by the moment, and our spirits were sinking, this quiet band of brothers moved through our shared space as a living testament to another way.

The image of them stays with me—shaping a quieter presence within myself and a renewed determination to walk each day with intention, toward peace, and toward being a light for others.

So, how am I doing that?

True confession. I had succumbed to the siren call of convenience, when I used liquid pods in my dishwasher.

The pods’ plastic wrap melts in the hot water, releasing the contents to wash the dishes and provide the sparkle we all love from a clean rinse.

Until I noticed a mysterious ‘dust’ on the back of my plates coming straight out of the dishwasher!

Enter micro and nano plastics …

There is no minimum daily requirement for ingesting plastics. None. No level of consumption or absorption is associated with good health.

Plastic is forever! It does not return to the earth as some kind of compost … it breaks down to particle sizes smaller than dust.

We breathe it. We eat it. We absorb it.

Nano plastics cross defensive barrier systems in our body such as our skin and the lining of our intestines. They are now found in our blood, tissue, and organs.

Consider this quote from the NIH dated January 23, 2024: “The researchers found that, on average, a liter of bottled water included about 240,000 tiny pieces of plastic. About 90% of these plastic fragments were nanoplastics.” 

Many people believe that drinking 64 ounces of water a day from single-use plastic bottles is good for their health—but is it? Doing so can result in an estimated 480,000 plastic particles entering the body.

Awareness comes first. We cannot undo what we have done, we just take our next steps forward doing better.

While we just had one pod to eliminate at our house, many people are using pods in the laundry as well.

Did you know that our skin is our largest organ? It’s an organ of absorption! Plastic dust from laundry pods gets trapped in the fabric of clothes we wear!

There will be more about finding ways to eliminate plastics from our lives in future posts.

Now, we have a special announcement!

Foodtalk4you would like to welcome Kimberly Attwood, PT, DPT, FDN, and Clinical Director of IVY Rehab in Garner, NC, as a guest contributor! Very soon, you will see the first edition of Kim’s Corner as she shares with readers her insights into how we can show love to our bodies through the latest techniques for recovery!

In health –
Deidre

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

Pay Now – Avoid Later!

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Do you invest?

No, not the financial kind – the health kind.

Are you investing in your health?
Such as, are you investing in good shoes for your activities?

I just bought some walking shoes that are already providing great return on my money with increased comfort and support.

Some of us are investing in cleaner food by paying extra for organic produce.

My investment yesterday cost me no money, but it did cost me in time and with a certain level of discomfort. All totally worth it because it’s the first step in increasing the chances I will not get shingles.

You see, when I was only months old, I got chicken pox from my brother. Poor Mom. Stories of my projectile vomiting were what I remember her talking about above – and beyond the rash and sickness.

Since then, the varicella-zoster virus that caused the chicken pox has been living dormant in my nervous system, waiting for the right moment to flair up in a case of shingles.

What is the trigger that reactivates the virus, sending it along nerve pathways to the skin and producing that painful shingles rash, since not everyone who has had chickenpox develops shingles?

Most indicators point to a lowered immunity, especially as people age, and older adults are the ones who usually develop shingles.

In talking to those of all ages who have had shingles, there is often an association between an acute stress event and the initial symptoms. That stress element demonstrates to me how powerful our emotions are on our whole body.

Having watched my father-in-law suffer with shingles (after a major stressor) in his 90s, and who kept the nerve pain long after the painful rash healed, I made a beeline to the doctor while still in my 50s to get the single vaccine offered at that time.

Now, there’s a much more effective vaccine which comes in two doses: Shingrix. I got my first one yesterday. The second will be administered in 2-6 months.

At 91-97% effective against getting shingles, and 91% effective against nerve damage, this represents much better odds for me – compared to the 37-51% effectiveness of the old single shot I had years ago.

Many people will have no reaction to the vaccine other than maybe, tenderness at the injection site.

My reaction was more. My arm did get quite sore starting within a couple hours; and there was a general malaise with fatigue last night that continued into the morning.

After that, I am glad to say, I have walked over two miles today and my energy is inching toward normal.

While last night and this morning weren’t much fun, it was certainly well worth the investment.

I would recommend you not plan an activity or schedule an obligation immediately after getting the vaccine that day or the day after; but I would not hesitate getting it at all.

For more information about shingles and the Shingrix vaccines, read this and contact your health care provider sooner than later to assess the benefit of Shingrix for you.

Captaining my health –

Deidre