Category Archives: Stress Reduction

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

The Power Of A Word

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Harnessing Power

We talk a lot about nurturing others: Encouraging our children and grandchildren saying, “You can do this,” “I believe in you,” “You have all the skills for success,” and the like.

Are we doing this for ourselves?

Or is our inner conversation more like, “Well, that was dumb,” “I knew you’d fail trying that,” or, “You’re not smart enough/thin enough/fast enough/rich enough/young enough/old enough to succeed”?

We’ve explored self-talk before on foodtalk4you, and readers continue to print out their copies of affirmations offered on our home page. Those affirmations, which have helped me in the past, are more faith-based and perhaps – more generalized.

As I study the writings of Louise Hay and Jennifer Teske, I have come to appreciate a different sort of affirmation that speaks to my inner self – the very core of my self-worth and abilities.

Letting the words of these affirmations by Hay wash over and filter through me, I am being transformed and empowered from the inside out.

I’ve come to learn, the subconscious mind accepts things at face value – much like we did when as babies and children. We accepted the things we experienced and were told were true. Those early messages of love and acceptance – or mistrust, lack of love, and self-doubt – became our view of the world and the blueprint for self-talk throughout life.

Louise Hay takes the listener through paired statements aimed at addressing the way the subconscious mind thinks. More than, “I am good enough, just as I am,” which the subconscious may reject as a false belief from early experiences. Her tandem affirmations also include, “You are good enough just as you are,” which is aimed at leaving an acceptable truth in the subconscious.

Listening to such affirmations feeds the non-judgmental and accepting subconscious mind. There are times when the inner self needs a boost of self-worth messages.

When was the last time you believed that you are worthwhile and deserved to be happy? Or that you were loveable because you exist?

Even if we have been behaving in ways that are unlovable, reminding ourselves that deep inside we are loveable, can inspire a change in attitude and action.

What if you were to internalize the message: I experience love wherever I go/ You experience love wherever you go? Perhaps you would come to greet each day in expectancy of positive experiences and love. With such an outlook, you would find love wherever you go.

I am at peace within/ You are at peace within. Enjoy a non-puffed-up boost in self-worth and being grounded by listening to such inspired affirmations.

Leave your thoughts and comments with me by clicking on the comments link at the top. If you found this post helpful, please use the MORE button below for sharing options.

  • #RAISEcaregiving (ACL’s official tag for RAISE activities)
  • #CaregivingInCrisis (CAN’s 2020 observance)
  • #NFCMonth (Annual observance hashtag)
  • #FamilyCaregiver (A larger conversation on family caregiving) 
  • #Caregivers (Broadest conversation around caregiving)

In health-

Deidre

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

November Is National Caregivers Month!

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Honoring Caregivers … I’ve come to call it Soul Work.

Caregivers do a lot of it. The grieving do it. Those suffering from the PTSD of having been a caregiver do it.

Guess, we all do it at most any stage of living on this beautiful blue orb.

It’s the process of figuring things out, releasing past hurt and pain, to take ahold of the present moment.

We cannot grab the life we are living today if our hands are full of stuff from the past – so, yes, we all do soul work.

This month, we recognize family caregivers who are juggling a mind-numbing amount of mental, physical, and emotional issues each day.

The last two years have been a challenge – at best – for most of us, and simply brutal for caregivers of loved ones.

Caregiving is isolating enough without the added constraints of a global pandemic. To go through those years that I did previously, but in the present time? No thanks.

So, what do we do to help the caregivers in our community?

  • Send them a card every so often.
  • Call them.
  • Get vaccinated and masked so you can more safely visit them and their loved one.
  • Offer your vaccinated and masked self as a fill-in so they can step out of the house for a bit of exercise or for an errand.
  • Offer to do some chores so they do not have to.
  • Drop off a meal so they do not have to cook.
  • Help them contact their local Area Agency on Aging in the United States to make sure they have the resources they need.

This month, I have lowered the price of my book, Toolkit for Caregivers, to make it even more affordable to those who are caring for loved ones. It is a great gift to a caregiver to show them support when you can’t be there.

Please reach out to a caregiver near you to offer a lifeline. Every little act and deed go a long way to keep their heads above the raging sea that threatens to drown them.

In health-

Deidre

  • #RAISEcaregiving (ACL’s official tag for RAISE activities)
  • #CaregivingInCrisis (CAN’s 2020 observance)
  • #NFCMonth (Annual observance hashtag)
  • #FamilyCaregiver (A larger conversation on family caregiving) 
  • #Caregivers (Broadest conversation around caregiving)

The MORE button below will let you share this post with your friends. It’s also an excellent time to start gift purchases for the coming holidays. Why not go to this link HERE and get copies of my books for your friends and loved ones.

Blogging for good health!, Exercise, Stress Reduction

Creative Movement

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Pizza and Pipes, Santa Clara, CA

It all started with a nice, big pizza. I lived in Sacramento at the time and had the high metabolism of youth.

Ah, those were the days …

There was a new place in town called Pizza and Pipes. Not the smoking kind of pipes, but those associated with a BIG pipe organ. Yes, there was a massive pipe organ inside, with a zillion pipes placed around the walls to surround the patrons with sound.

Pipes from the massive organ

Dining there was a memorable experience that culminated each night in the organist playing, J. S. Bach’s, Toccata and Fugue in D Minor.

Oh, my!

He let all the stops out, and our pepperoni vibrated in jubilation!

Fast forward to present day, when I am seeking inspiring ways to change my exercise routine; pizza is a rare – now gluten free – treat, and I have learned about the benefits of creative movement.

That’s right. Creative movement. When you let the music speak through your body; inspiring original motions prompted by the tempo, lilt, and quality of the sounds.

Maestro Grant Llewellyn

Maestro Grant Llewellyn’s Enchantment of the Elves, mentioned in a previous post, is a gentle pre-coffee wake up for movement and stretch.

Later in the day, however, Bach’s Toccata and Fugue in D Minor has long been a favorite for a full body workout.

Standing in the kitchen, it’s so easy to be carried away through bends, stretches, dips, squats, kickbacks, arm circles, and other movements that fit what this genius music is telling me.

Maestro Grant Llewellyn’s Enchantment of the Elves

When a larger space is available, I can use my gymnastic-inspired tool to keep ribbons suspended and moving through the air as Bach’s melody rises and falls.

Now, that’s an aerobics workout that will challenge you.

Constructing these ribbons was enjoyable for me and could become a fun family activity for you. Follow these steps to create colorful ribbons suitable for exercise.

Exercise Ribbons

Supplies

  • Doweling that feels comfortable in the hand – I used one with a 5/8-inch diameter. Doweling is available in craft and hardware stores.
  • Sandpaper
  • Craft paint
  • Eye screws
  • 5-foot lengths of 1 1/2-inch ribbon

Method

  • Saw doweling into 6-inch lengths
  • Sand all surfaces of each length
  • Paint all surfaces using craft paint – two or three coats of paint may be needed, lightly sanding between coats
  • Screw in an eye screw into the center of one end – one on each piece
  • Tie on about 5 feet of colorful ribbon
  • Head out to the backyard to jam with your music.

Get your heart rate up; increase your ease of motion and let your spirit soar. A pair of these would make a thoughtful, affordable, and helpful gift.

In health through movement-

Deidre

#RAISEcaregiving (ACL’s official tag for RAISE activities)

#CaregivingInCrisis (CAN’s 2020 observance)

#NFCMonth (Annual observance hashtag)

#FamilyCaregiver (A larger conversation on family caregiving) 

#Caregivers (Broadest conversation around caregiving)

The MORE button below will let you share this post with your friends. It’s also an excellent time to start gift purchases for the coming holidays. Why not go to this link HERE and get copies of my books for your friends and loved ones.

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

Zentangles

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Trick or Treat?

Welcome to the world of tangling! In this world, you will doodle your way through Cantebrands, Auras, Dexes, Dewdrops, Hollibaughs, Poufs, and my two favorites, Dingblatz and Dingsplatz creations!

Are you feeling like a wizard costume is needed? These terms I’m learning about sound like a Halloween story or something from Hogwarts.

Costumes are optional for this world of organized doodling that I recently discovered through my friend, Mary, who shared her first foray into this art form:

This method provides the soothing mental and emotional benefits obtained through creating easy artwork, by taking all those thoughts and emotions darting around our brains and replacing them with learning how to use simple steps for creating elaborate drawings.

I’ve shared my story here, and in my book, Toolkit for Caregivers, about how using adult coloring books helped ground my jumbled thoughts and emotions during the challenging years of caregiving at home.

This artform may be even easier and more portable than adult coloring because the required supplies are small and few:

Tortillons
  • Super fine-tipped pen
  • Graphite pencil
  • White graphite pencil
  • Tortillons for blending
  • Small squares/pieces of drawing paper

These supplies can be conveniently tucked into a simple zip bag and taken wherever you go – as opposed to my array of 100 colored markers and full-sized coloring books previously used.

Besides, how cool is it to use a “tortillon”?

After googling Zentangle, I landed on a one-stop-site that has enough information and how-to videos to last me a long time: HERE. Video #023 guided me along a restful journey to complete my first drawing:

I will tweak the kind of paper I use, perhaps – it’s no big deal – and I am looking for a brighter, white pencil to increase the depth of field and general sparkle.

This is a thoroughly satisfying and absorbing experience for all ages, and the therapeutic aspects of this activity did not disappoint.

Whether you desire an escape from stress, or are looking for something better than another reality show on TV, entering the world of Zentangles falls into the realm of TREAT at Halloween or anytime.

Please share your Zentangles with us through comments and share this post with your friends by using the MORE button below.

In health-

Deidre

Blogging for good health!, Habit Building, Stress Reduction

Mindful Eating

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Yeah, yeah, yeah – mindful this and mindful that … give me a “mindful” break.

Ever thought that?

With visions of people in a lotus position – “ohhhming” – all day, I frankly didn’t used to understand what mindful really was.

A little enlightenment – pun intended – helped me appreciate how “mindful” has supplanted so many other words:

My Noom experience since February of this year has lead me to more than just a 20 pound loss in weight; it has opened up a world of understanding and mindfulness in countless aspects of my life.

With holiday and special event eating temptations already calling to us like sirens from the deep, a reminder about the whys and wherefores of eating could do us all some good.

Fuel Eating

According to Noom, there are four kinds of eating:

Fuel Eating – When we are seeking food that will “do my body good.” Think clean protein, veggies, fruit, high fiber starch – without added fats and sugars.

Joy Eating – When foods delight our palate and soul. For many of us, this kind of food has become very different from foods that will, “do our body good.”  Sure, it might be great to eliminate such eating, but realistically, it’s going to happen. Just make sure it’s not more than 10% of our consumption.

Fog Eating

Fog Eating – This is mindless grazing and munching on whatever is around. This can be easily controlled and modified by eliminating candy dishes, junk food cupboards, and replacing what is available with healthier alternatives. Asking ourselves why we are eating – being mindful – may reveal a lack of hunger (fuel needs) so we can remove ourselves to do another activity while we’re fogging-out. Think a walk to the mailbox, playing with the dog, or taking a few minutes to move and stretch.

Storm Eating

Storm Eating – Results from a psychological response to a situation, or from food denial. Think eating to excess, knowing you are doing it, and then beating yourself up about it later. I have found that eating a consistent diet of fuel foods, coupled with mindful and measured joy foods on occasion, help lower any desire to this, “I don’t care, I’ve been good too long and I deserve to go off the deep end,” kind of eating altogether.

So, WHY are you eating and what can you DO about it?

Being mindful-

Deidre

Blogging for good health!, Habit Building, Stress Reduction

Plan Ahead …

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If you’ve ever done lettering, created a greeting card, made a poster, or anything that requires planning prior to execution, then you’ll appreciate the this well-known poster.

That’s what I’m doing right now. Planning ahead. Writing posts for Foodtalk4you several weeks in advance. Why? Because of superb efficiency? I wish.

I am struggling, even now, with a limited bandwidth. Each of us has a finite amount of energy… bandwidth … focus. Yes, there is a limit as to how many plates we can keep spinning up in the air at one time.

First, I am in Grandma heaven! Even before I get to hold my new granddaughter and marvel at her every breath, movement, and glance. I am floating on cloud nine! As I write this, it’s hard to focus, and it’s been less than a day since her birth. Of course, that was a few days ago now.

Second, I must stay in one piece as I drive to see her and return home. My cloud nine brain needs to concentrate on the Interstate.

Third, relationships need time and attention.

Fourth and fifth, I want to focus on revisions and additions to both Toolkit for Wellness and Toolkit for Caregivers – which is going to require massive concentration and commitment.  

That leaves the sixth, learning the ins and out of putting both books in an audio format.

So, dear readers, let me ask you a few questions as I ‘plan ahead’: What wellness issues would you like to see amplified, changed, or addressed in a future version of Toolkit for Wellness?

If you have experienced an improvement in your health/wellness status from ideas you have implemented after reading Toolkit for Wellness, would you be willing to share?

The revised Toolkit for Caregivers will have expanded discussions about caregiver emotions, keys for resilience, how to transition away from caregiving when your loved one improves, and grief after caregiving. What other topics about general caregiver issues, (not specific to a particular disease), would you like to see?

Would you be willing to share any helpfulness that Toolkit for Caregivers has given you or to someone you have given the book to?

Please leave your thoughts, comments, and suggestions with me at deidre@toolkitsforhealth.com. Thank you so much!

In health-

Deidre

Shhhhhh! Baby’s sleeping ….

As always, please click on the MORE button below to discover all the options to share this helpful article. And to my dear readers in Poland, feel free to translate and share with your friends!

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

Synchronicity – or Lucky Star?

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Happenstance? Chance encounters? God wink? Coincidence? Or just dumb luck?

You pick.

As we slosh around on the ground in the day-to-day, our thoughts may stray to dumb luck.

It seems, though, when we take the proverbial bird’s eye view, or a higher suborbital view, we can often connect the dots of life happenings. Kind of like trying to help a 5-year-old understand that life is bigger than the little red-haired girl not wanting to sit next to them in lunch. It’s a matter of perspective.

Currently, I am surrounded by messages in books, articles, posts, texts, and conversations dealing with:

– Breaking down thought distortions

         –  Identifying limiting beliefs  

-Exploring the childhood emotional experiences that taught us limiting beliefs

       –  Embracing and then releasing those limiting beliefs

Discovering the liberation created in not requesting band aids for our broken life, but rather taking a hold of the change and growth that is happening so we can become our best selves

Writing down our desires, not as, “I want,” statements, but as, “I see a future vision of myself,” statements. “I want,” emphasizes our lack. The, “I see a future vision of myself,” is full of hope, possibilities, and an implied plan of action.

Things around me are building into something more beautiful, powerful, and meaningful with every passing day. There is evidence, for me, of a great universal synchronicity – that is working for good.

Take the high-up view of your life. Are you seeing patterns of meaningful growth? How can you embrace that for the good?

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The phone is by my side as I await to hear of the birth of another granddaughter! Now, that’s something to celebrate!

In health-

Deidre

Blogging for good health!, Habit Building, Stress Reduction

Change

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Book Report – Part 1

Change proves there has been learning. Have you ever thought about it? If we learn a better way of doing something, our actions should follow the new way.

No change; no learning.

Are you learning about healthier eating? Did your last meal reflect that? Is there still junk food in your cupboards?

Being exposed to something does not mean we are learning – until we apply the new information. Then there is evidence of learning. It’s the process of internalizing new information to create a different behavior on our part.

So, what am I studying?

As a student of self-improvement and habit formation, I am discovering how to take steps beyond affirmations. Affirmations have their place, and I even offer a free, handy set of them on foodtalk4you. (See the Affirmations button towards the top of the home page).

What I am just beginning to learn is, roadblocks to our advancement in any area of life are rooted in emotional responses we developed when, as children, we created our natural response to life experiences. Think: Being loved and supported – or not – and every variation of that.

The guiding light to my exploration of creating and attracting positive outcomes in my life is THIS:

Now, Become a Manifesting Machine: Learn to Use The Law of Attraction to Embrace your Goals, Create Success, and Live the Life of your Dreams, may sound more than a little too, “out there” for you, but hold on.

Perhaps you have heard the term “law of attraction” before. No, it’s not a technique for using a dating app. If you are involved with sales of any kind, you have probably read books and have attended seminars about the law of attraction.

It’s tied to the power of positive thinking. Sort of akin to, “if you think you can – you can. If you think you can’t – you can’t.” Along with visualizations of success – think the Olympic athlete holding the image of perfect execution of their skill and racing across the finish line – there are also the mantras of, “I can do this!”

But wait! There’s more!

Are there roadblocks? Voices in the deep subconscious saying, “you don’t deserve this,” or “you are not good enough”?

The author of this book, Jennifer Teske, takes the reader through her experiences in conquering her personal roadblocks to success in various life goals – including the publishing of this very book and, recovering from the PTSD associated with the seeming death of her husband – by a deeper understanding of the source of her negative emotions … rooted in her childhood.

To summarize some key thoughts I am acquiring:

  • Beliefs are thoughts we keep thinking.
  • Each thought is tied to an emotion.
  • Any limiting beliefs we have, are tied to an uncomfortable emotion from childhood that we continue to feel as an adult.
  • Taming those limiting beliefs and behaviors that demonstrate a lack of advancement, will require reliving that pain from your youth.
  • To release a negative emotion/experience, we must allow it to fully exist and to feel that pain again.
  • Let that feeling wash over us; experience it fully, and do not push it away.
  • Then, it can naturally fade into the past, as we release it.
  • The only way out of negativity is through it.

I first spoke of my word of the year, “Embrace,” several years ago. It referenced my role as a 24/7 caregiver. As much as I wanted that role to vanish, I knew it was there to stay until my husband passed. I needed to embrace my role to get through it. I had to lean in.

The visceral response is, “No!” – but embrace, we must. Denial is not the answer; nor is it the answer in recovery from an event. I even shared a releasing technique in, Toolkit for Caregivers, that first acknowledges the emotion before it can be released.

If you are interested in learning from this excellent book, I highly recommend getting the paperback. Currently, I am reading the Kindle version and am trying to decipher my scribbled notes. The paper version was ordered today, and I can’t wait to start using a highlighter and writing in the margins!

Here’s to learning ways to get rid of limiting beliefs.

In health –

Deidre

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

Potassium Tasty … AND Good For Me?

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Why are there baked home fries from white, and sweet, potatoes on my plate tonight? Why are cantaloupe, salmon, bananas, and more spinach on my shopping list? What possibly could be missing?

Precisely!

Something is missing, and this detective was pretty sure of the culprit …,er, the missing one.

Problem? Maybe you are familiar with those troublesome foot spasms that occur in bed – usually in the morning hours for me, just prior to rising – that can only be fixed by standing up to gently return the tortured foot into proper alignment?

This had been going on with even greater frequency lately. Coupled with a few other seemingly random symptoms, I was wondering if, maybe, I was just in a total mind/body/spirit funk.

Have been there and done that before with foot spasms, but the other complaints were new to me. After reading the article HERE, I was able to put things together. Let me summarize signs and symptoms of possibly being low in a vital nutrient: Potassium.

You may have low potassium if you are experiencing:

Weakness and fatigue – Low potassium can interfere with blood sugar levels, depriving muscles of the energy they need.

Muscle spasms and cramps – BINGO! Therefore, athletes are very careful about their potassium intake.

Digestive problems – let’s just say things slow down…a…lot. Also, there’s bloating. Check.

Heart palpitations – not to be confused with serious heart issues that are not fixed by a meal high in potassium. Starting to check this, too.

Muscle aches and stiffness – Again, the pathways to proper muscle function are disrupted.

Numbness and tingling – When nerve pathways are affected, it’s best to contact your doctor.

Breathing difficulties – Potassium pathways for proper muscle function and communication may become disturbed with severe deficiencies.

Mood disorders – while more research is needed on this one; there is a correlation of mood disorder patients being low on potassium. I certainly could check this box off as my usual chipper inner — self seemed to be in a funk.

What to do? Most people know to eat bananas for potassium, but there are other choices that are even better. The following table shows the ranges of potassium level to consider when choosing food sources:

What is the recommended daily allowance for potassium, you may ask? There ,actually, isn’t an official RDA, but the umber of 4,700 mg a day is the consensus. Not surprisingly, most people are deficient.

Armed with these target ranges, let me give you a short list of high-potassium foods I gleaned from this source HERE:

Artichoke 345 mg.

Banana 425 mg

Beef, ground 270 mg

Beets 260 mg

Dried peas and beans 300-475 mg

Haddock, perch, salmon 300 mg

Lentils 367 mg

Milk 350-389 mg

Baked potato 925 mg

Prunes 305 mg

Spinach 420 mg

Baked sweet potato 450 mg …

There are more, but check the resource cited above for serving amounts and other options.

The caveat comes for those using the lite versions of salt which are formulated with high levels of potassium. Work with your doctor about balancing potassium and sodium levels.

Additionally, let’s not jump off the cliff with this.

Geez you give some people an inch, (read ground beef and white potatoes), and they’ll start eating hamburgers, French fries, and loaded baked potatoes saying I told them it was good for their potassium levels.

No. No. And no.

Think of dinner consisting of baked fish, one HALF of a potato (I like to cut them into home fries, toss in a bit of olive oil with salt and pepper, and bake), along with a generous green salad with that creamy yogurt-based dressing I shared recently. Evening snack of a small bowl of cantaloupe (also on the list) and ½ banana.

No cramps this morning. Just sayin’.

In health-

Deidre

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Blogging for good health!, Habit Building, Stress Reduction

Affirmations and Simple Words Of Wisdom

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Five Little Words

They were five little words – well, they contain two contractions, but I’m not splitting hairs.

Five words that have inspired me since discovering them.

Five words that have motivated me to be better.

Five words that are helping me push several tasks to completion.

“Enough!”

“Give me the @#%& five words!”

Hold on to your hat, pilgrim, I’m getting there. Just a minute.

These words were wrapped around a small square of goodness called Dove dark chocolate.

I’ve emphasized the important benefits of dark chocolate over the years – namely an abundance of all the good things: trace minerals, and antioxidants such as polyphenols, flavanols, and catechins. All-in-all, these compounds in dark chocolate have been studied showing that they can help with our cholesterol profile, lower heart disease risk, and help with brain function.

Check out the details here: 7 Proven Health Benefits of Dark Chocolate (healthline.com)

Of course, eating the entire bag of Dove dark chocolate squares would be counterproductive. Moderation in all things. Remember my personal mantra: “It’s so good, you only need one!”

Anyway, these little treasures are individually wrapped in foil which makes for a neat, clean, conveyance of just the right amount of tasty satisfaction – contrary to Hershey Kisses which are a bit too small to quench that chocolate urge.

Printed on the inside of each wrapper is a clever saying that assists the consumer with a contemplative thought to savor while that square of bliss melts in the mouth.

You might see messages such as” “You’ve got this,” “Cherish each moment,” “Be fearlessly authentic,” “Share a smile,” or “Study a flower.”

The maxim that has recently inspired me so much is a play on words we often shared with our children: “If it’s worth doing, it’s worth doing right,” or “Be your best in all you do,” – all in our best parental efforts to inspire them to put their best into every task.

These five words embodied those thoughts and maybe more:

“Don’t stop until you’re proud.”

  • By Lauren N. Colorado

Not proud and boastful, but proud as in pleased at a good job well done. Proud because the deed has your name on it, and it more than passes muster.

Are you slogging through a long project? Or maybe a short project required more than the usual effort?

Any advancements on my commitment to daily exercise were shot down with that sprained ankle I sustained early last month. Standing and any kind of locomotion were problematic, at best. It’s still a bit swollen, but I can at least walk without a limp now – although zingers in that foot bother me each night.

My successful weight loss project was simply treading water while I recovered. I totally lost my mojo and was struggling to balance my new eating patterns with the proper exercise to stay in shape and lose the last five pounds.

Then, into my hands plops this inspiring message: “Don’t stop until you’re proud.”

So, each day, steps were taken; ankle was iced and elevated, and more steps taken. I reconnected with my plank buddy, and we are texting a thumbs up emojis for every minute of plank we do. In the beginning, my planks were half planks done from the knee to elbow, but they were done.

Finally, I can walk without pain, tennis shoes can be worn, and full planks are being accomplished. I also discovered the effectiveness of doing at least a minute each of straight arm/full body plank, followed by elbow/full body plank, followed by elbow-to-knee/half plank.

Like the little engine that could, I’m getting there to tighter abs with each minute of effort. Four minutes total today. I am just starting to feel a teeny bit like I’m on the right track again.

Hang in there.

Don’t stop until you’re proud.

In health-

Deidre

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