Category Archives: This -n- That

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

Brain Food – Part 3

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Taste the rainbow!

We’re diving into the rainbow today to understand why colorful foods are beneficial to brain health.

There are forces of good and evil. The good guys are the flavonoids and related antioxidants and the bad guys are inflammation and oxidative stress.

What I am sharing today is, again, coming from a course I recently took titled: Brain Food: The Role of Nutrients in Memory and Cognitive Function by Annell St. Charles, PhD, RD, through the Institute for Natural Resources.

Let’s get to know these opposing sides.

Bad Guys – Team OS + I

Oxidative stress (OS) happens on a cellular level when free radicals are formed. These molecules lack some hardware (an electron) and are in search of somewhere to steal one. They create cell damage due to their thieving.

Inflammation – I talk about that all the time. All disease processes have a strong foothold in inflammation, which is preventable by how we eat, think, and live.

Good guys – Team Phytochemicals

The good guys are found in plant-based foods and are called phytochemicals. You may have heard of flavonoids, but there are three others (from thousands) that I’ll mention: phenolic acids, stilbenes, and lignans.

Don’t feel bad if you’ve never heard of these; there will not be a test about their names at the end, but you will know how to pick a team.

With every mouthful of food, we are picking our team!

Where to find the good guys:

Flavonoids:   Onions, kale, green beans, broccoli, endive, celery, citrus, thyme, soy, tomato, bell pepper, berry fruits, apple, purple and red grapes, red wine, apricots, pears, beans, cabbage, green tea, dark chocolate, parsley, hot peppers

Phenolic acids: Mangos, berries, apples, citrus, plums, cherries, kiwis, onion, tea, coffee, red wine, whole grain flour

Stilbenes:  Grape skins, red wine, peanuts, blueberries, cranberries

Lignans:  Flaxseeds, sesame seeds, cereal grains, cruciferous vegetables, apricots, strawberries, soybeans

Source: American Institute for Cancer Research

Numerous studies have shown phenolic acids inhibit the formation of the plaque associated with Alzheimer’s Disease. Resveratrol is a stilbene from red and purple grape skins that can have a positive role in preventing dementia. Lignans from flaxseeds have been shown to enhance cognitive performance of healthy postmenopausal women.

Phytochemicals are antioxidants because they work against the oxidative stress (OS) caused by free radicals. Not all OS is bad, but negative OS seems to increase with age and can manifest in cognitive and physical decline.

OS has been found to be a major player in dementia, including Alzheimer’s Disease. By combatting OS and inflammation through improved food choices, we can go a long way in reversing or delaying the onset of cognitive decline.

Hopefully, you have a better understanding about how to pick your team, how to go for the colors, and how to evaluate what is good for your brain.

As you look at your dinner plate tonight, are you seeing a sea of tans, browns, and whites? Breaded fried meat, gravy, biscuit, potatoes?

Such a color scheme spells disaster for your precious brain and the body it runs.

It’s a matter of choice. Go for the rainbow!

In health-

Deidre

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

Brain Food Part 2

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Don’t you love serendipity? Right in the middle of writing this series on what we can eat to boost brain power, this lovely gem plopped right into my lap: a mnemonic device to remember the ten foods that protect brain function and over-all health.

How cool is that?

While attending a virtual seminar to learn more about the Teachable platform I’ll be using for my online workshops, Jim Kwik presented a fabulous motivational program about how to learn. To prove his point that everyone can learn if the material is presented and consumed using all our senses, he shared his mnemonic for remembering the ten top brain foods.

A mnemonic (/ne’ monik) device is any learning technique that aids in information retention and retrieval. This device uses our body – head to tail.

Get ready to have some fun as we get physical and use our imaginations to expand our minds! This requires active participation on your part.

  1. Put your hand on top of your head. Don’t think about it…DO it! Imagine rubbing in our first good food for you right into your hair: some mashed up avocado. Maybe in the form of guacamole. Creamy. Maybe like a hair conditioner.

In fact, avocado oil is often used in hair conditioners. Avocados are a food source rich in antioxidants, healthy oils, and fiber. A powerhouse food.

  • Now point to your nose. Imagine blueberries coming out of your nose. Like Hammy might do in the comic strip – he’d love this one.

Last week, I talked about going for the colorful fruits and veggies. Go for the blue and you’ll be helping your heart, bones, skin, blood pressure, cancer prevention, and mental health. These little gems that you’re imaginatively popping out of your nostrils protect against cognitive decline and improve short term memory.

  • Point to your mouth and imagine you are trying to get broccoli out of your teeth. One of those little pieces of broccoli floret has lodged between your front teeth, and you’re trying to get it out.

Broccoli’s antioxidants, vitamins, and minerals help with cancer prevention by helping fight off the formation of free radicals. Along with its cruciferous cousins, broccoli benefits skin, bones, digestion, reduces inflammation. Inflammation is the cornerstone of most diseases and conditions. Yet another reason to go for the green.

Let’s review. Move your hand as we go.

Top of head: avocado/guacamole in your hair

Nose: blueberries are popping out of your nostrils

Mouth: you are getting some broccoli out from between your teeth

  • Point to your ears: Did your mom ever put warm oil into your ears as part of treatment for an earache? Imagine pouring olive oil into your ear and place an olive on top to keep the oil in.

Thanks to its antioxidant, and anti-inflammatory properties, olives and olive oil are another one of our ten miracle foods that help the brain and body. This narrative is looking familiar: skin, digestion, lowering cognitive decline, lots of fiber, and great source of healthy fats.

  • Place your fingertips on your throat and swallow. Feel your Adam’s apple move? Imagine that is an egg.

If your diet allows, eating that egg will provide muscle-building protein, benefit cognitive function, help eyesight, improve heart health and cholesterol levels, and can be a key food for proper growth and development. All that for under 80 calories each!

  • Using both hands, pat your shoulders. Remember the era of padded shoulders? Or perhaps you can imagine the epaulettes of a military uniform. One shoulder is padded with leaves of spinach, and the other with leaves of kale.

We’re going for the green again. In addition to the truckload of vitamins and minerals found in these dark green leafy vegetables, their fiber is gut-friendly. Kiss constipation good-bye and help irritable bowel syndrome. Help vision, diabetes, anemia; reduce the risk of heart disease; strengthen bones; improve that youthful glow in your skin and hair; prevent scurvy; improve cognition … the list goes on! What’s not to love?

Time for another review. Active participation is essential:

Top of head: avocado/guacamole in your hair

Nose: blueberries are popping out of your nostrils

Mouth: you are getting some broccoli out from between your teeth

Ears: olive oil drops and olives

Throat: an egg for an Adam’s apple

Shoulders: padded with leaves of spinach and kale

  • Move your hands over to your collar bones. Imagine a necklace draped about your collar made from salmon filets. Could get a little fishy. Imagine the coolness of your salmon beads. Maybe the salmon is in the form of sushi – think about the look and feel of your necklace.

Salmon is a great source of Omega-3 fatty acids that are crucial for brain health and total body wellness. Add in the minerals like iron, calcium, selenium, and phosphorus plus vitamins A, B, and D – well, say hello to another wonder food that is a lean protein.

  • Hold your hands out in front of you. You know how they would look – like you just ate Chez Doodles? That stubborn orange powder coating your fingers represents turmeric.

The active ingredient in turmeric is curcumin. As an anti-inflammatory and antioxidant, turmeric is protective of brain function. A shake or two of this powdered spice will not do anything beyond adding flavor. This item needs to be taken as a supplement. Look for a brand that is proven to be bioavailable in pill form – meaning, your body can absorb what you give it.

  • Hand on belly now. There are walnuts coming out of your navel! Walnuts even look like little brains.

Full of brain-friendly Omega-3s fatty acids and minerals, walnuts are a powerhouse snack or addition to recipes. A handful of walnuts will give you satisfying fiber, nutrition, and are anti-inflammatory. Need I say more?

  1. Lastly is your hind end. As you pat your rear, think dark chocolate. I’ll let you use your imagination on this one.

Dark chocolate is a champion in fighting off free radicals with its antioxidant properties. Helpful for the heart, blood pressure, and cholesterol, dark chocolate also reduces insulin resistance and is shown to be an anti-inflammatory.

You can do all ten now: head … nose … mouth … ears … throat … shoulders … Collar bones -what is draped around your neck? Orange-dusted fingers? What’s popping out of your belly button? And the end …

Okay! I am not responsible for your actions at the grocery store while you go through your ten item list.

For more on total body wellness, check out my first book, Toolkit for Wellness.

In health,

Deidre

Blogging for good health!, This -n- That

the Worker Bee

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I’ve done it again. What is this tendency to pack up my day with … busy? I’m looking at a nearly blank calendar and am still feeling behind.

Whaaat?

In psychology, there’s a term called flight of ideas which is a thought disorder. A person darts from one topic to another, one idea to another.

I suffer from flight of projects. Quite possibly born from over-commitment, and an inflated sense of self and poor follow-throughs – who knows?

I prefer to think I’m a Renaissance Woman.

Before COVID, I was starting to get overly busy. Too many groups. Too many meetings. Lots of go-go-go. A blank day in my planner was greeted with glee and a sigh. Crazy.

When COVID hit, I was wielding a giant eraser over the calendar. Nothing. Nope. Not that. Not that, either.

In six months of flying solo at home, I have managed to do it again. My time is filled. Almost to the max.

Is this bad?

Twiddling thumbs or being bored just doesn’t happen. Longing for the physical company of family and friends can be a soul-challenging struggle, however.

That’s my answer.

No, it’s not bad. It’s called survival.

We expand where we can. Multiple projects – especially if we are learning something new or finding a new way to share what we know – can help fill in the gaps experienced in other areas.

How are you coping with reduced social interaction? How have you filled your time? Are you learning something new?  Are you brightening someone else’s world?

An author friend of mine started playing the ukulele at the start of the Phase One shut down. Her first Facebook post this spring showed her carefully placing her fingers on the strings to create a simple tune. As time progressed, her fingering reflected confidence from practice and her songs were more tuneful. Not only was she learning something new, but she was encouraging others.

Whenever this time of COVID ends, I hope that we will look back not at a wasted passage of time, but as a time of learning, creativity, and service.

Please comment with something new you have learned and how you have shared it. Meanwhile, I’m going to finish several hand-crafted cards to cheer-up some friends going through hard times.

In health,

Deidre

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

Do You Have A Problem With ANTs?

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Some of us are overrun with ANTs. The influence of those ANTs affects every cell of our body. It changes the cell’s make-up and how it reacts. In fact, as those ANTs-influenced cells divide and reproduce, the resulting new cells will become more receptive to ANTs.

Is this another horrible 2020 health scare? Are we being taken over by giant zombie ants? Sigh.

No. You can rest easy. Breathe.

These ANTs are not the picnic variety, sending scouts to scope out what useable scraps and crumbs you might leave for them.

These are eons-old Automatic Negative Thoughts: ANTs.

This is all a Segway into my series about sustainability. Is how we are living – eating, moving, thinking – creating a healthy, sustainable life?

From my perspective, being unhealthy is not sustainable because it causes decline and premature death. While people do sustain unhealthy lifestyles, what they are doing is not sustaining life.

We’ve all heard the adage, “You are what you eat.” Garbage in; garbage out. Not hard to understand. Hard to apply to daily food choices unless we wear blinders to the advertising that surrounds us and are armed with knowledge.

But here’s a new twist on the old ideas about positive thinking: “You are what you think.”

I’ve long studied about negative thoughts compounding the spiral of stress. That’s not new. But negative thoughts kick off a domino chain reaction that ends with changes in the structure of cells in our bodies.

A more detailed description can be found HERE.

Let me summarize by example. Thoughts are more than some invisible vapor zinging through our physical brains. Thoughts are things that cause chemical changes in our brains that affect how we feel and function. Watch a happy movie and notice how relaxed, refreshed, and happy you feel. Anticipate an evening of challenging, uncontrollable events and observe the reflux kicking in and the muscles in your neck tightening.

Armed with that, read this paragraph quoted from the link above:

The article, How Your Thoughts Program Your Cells. explains it this way:

There are thousands upon thousands of receptors on each cell in our body. Each receptor is specific to one peptide, or protein. When we have feelings of anger, sadness, guilt, excitement, happiness or nervousness, each separate emotion releases its own flurry of neuropeptides. Those peptides surge through the body and connect with those receptors which change the structure of each cell as a whole. Where this gets interesting is when the cells actually divide. If a cell has been exposed to a certain peptide more than others, the new cell that is produced through its division will have more of the receptor that matches with that specific peptide. Likewise, the cell will also have less receptors for peptides that its mother/sister cell was not exposed to as often.

This should give us pause as we partake in negative chatter. From inner dialogue – “I’ll never be able to do this!” “I’m not good enough!” – to outward conversations or negative Facebook feed.

Negativity does not create just a bad mood, but it causes negative things to happen in our cells. As those cells swim in an environment of negatively inspired neuropeptides and are influenced by them, they create daughter cells that respond more readily to negativity and not positivity.

This colors how our bodies function. That smooth heart rhythm we count on. How food is broken down and absorbed for growth and repair. How our blood sugar is regulated. How we sleep.

Time for some mindful breathing, folks.

Time for some quiet meditation.

Time to count your blessings.

Time for thanksgiving.

Time to smile.

Time to love.

Reprograming our thoughts will reprogram our cells which will reprogram how smoothly and sustainably we function.

And just maybe … the ripples will flow right out into the world.

Next week, I’ll continue the theme of sustainability as we explore the last half of this link with the topic of epigenetics and how our life-styles – and thoughts – can turn our genes on or off. Click on the subscribe button so you won’t miss out!

In health-

Deidre

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

Sustainability

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Sustainability?

As the world still reels from this pandemic, each of us has been rocked to our core. Many are finding that what they counted on was, in fact, unreliable. Supply sources dried up; daily schedules and destinations were rewritten or vanished altogether. How we stay connected has radically changed.

As a result, sustainability – or, more aptly, self-sustainability – has been on my mind.

How can I sustain myself, and what merits being sustained, in my life? I am continually re-examining what is worth keeping. How can I organize what I want to do or possess so it is sustainable without creating over-commitment or clutter?

Collectively, we have been forced to deal with having relied on other nations for goods. As individuals, many of us have depended upon a store for every bite of food.

Is that wise?

In terms of PPE, Personal Protective Equipment, we learned that, no, relying solely on other nations during this COVID pandemic was not a good idea. Many manufacturing companies in our country have taken up the gauntlet by shifting their factories over to making vital equipment and supplies for medical staff and patients.

Individuals have turned to their sewing machines and 3-D printers to ramp up production of some of the masks and gear we are now wearing to protect others’ health and lives.

So, that leaves food. I was asked recently why I had started a garden – I had never grown anything more than herbs. Why now?

I wanted to bolster my food supply. Of course, I also had the time to tend it…

After 40 years in hurricane-prone Eastern North Carolina, I am well-versed on how to stock up on bottled water, peanut butter, canned beans/tuna/chicken, and such to take me over the short haul. As you read this, the storm/hurricane Isais will have just passed (over?) my head.

But the long haul?

Suddenly, visions of Grandma in days-of-old, canning the garden produce in the heat of summer sounds wise for the here-and-now.

While I haven’t surrounded myself with mountains of Mason jars and vats to can them in, I do have an eye out for ways to extend my harvest. The dehydrator may be my go-to method this year since I already have a nice one.

Nothing in 2020 has turned out as planned. We could never have imagined a shutdown of how we do business, education, medicine, long-term care, sports, or entertainment. Many aspects of our former ways have not even begun to reopen because it is still not safe.

Hoarding is not the answer – witness the toilet tissue nightmare – it’s so unnecessary and selfish.

But becoming more self-reliant and self-sustainable in times of crisis can be addressed in gardening.

My sod-busting efforts to create a new 6’ by 6’ plot for corn has yielded a mix of full and partial ears. Not exactly what I had hoped for; but the satisfaction of harvesting and eating your own crops is priceless.

Learning how okra looks when growing has provided endless delight. Its flowers are stunning and the plant itself is a fascination. There will be enough to share.

Baby-sized butternut squash are so cute! Unlike their full-sized counterparts, these little gems are a cinch to peel with a carrot peeler. Baked, sautéed, or dehydrated – not a one will go to waste!

Japanese eggplants dangle like ornaments on a Christmas tree. They, too, have uncharacteristically tender skins that do not need peeling at all. There are enough to share and can be sautéed with okra for a dinner side dish of fresh goodness.

The Early Girl tomato is a prolific producer, flavorful, and is still growing.

The Heirloom Tomato has lots of flowers, but slowly produces one or two good-sized gems at a time – excellent sliced for that ‘mater sandwich I described here a few weeks ago.

What about fall crops? This garden-to-table habit needs to continue!

I’ve already been assured that the local big-box garden store will have abundant choices for fall planting later in August and early September. Fall collards, cabbage, and definitely Brussels sprouts will be on the menu.

There may be more sod busting or building of raised beds in the future. Looking for ideas on that one.

All told, in a time of uncertainty, gardening does impart a sense of relative control in supplementing my food supply.

In a time of disconnect, being connected to my food helps to fill the gap.

I hope readers will share what they are doing with their gardens or how the world situation has changed their gardening efforts this year.

My son, James, has expanded beyond his usual hot peppers and herbs to include an Early Girl that doesn’t know when to stop growing, as well as tomatillos that are probably double the normal size.

My daughter, Serena, living in the tropical climates, is growing pineapple, mango, avocado, papaya, limes, lemons, and a few other exotic fruits.

Maybe one day I can garden like my friend, Patricia. Her garden looks like a small farm and her crops are abundant.

Speaking of sustainability – is what you are eating and how you are living going to sustain you in health? I will be starting a series of articles next week that will delve into what I have learned about the gut-brain connection in terms of memory, cognitive function, and the effects of stress. Make sure to click the subscribe button so you won’t miss out.

In health,

Deidre

A fruit tree from Serena’s tropical garden!

James’ Early Girl tomatoes and tomatillos – that won’t stop growing!

Blogging for good health!, This -n- That

Feeling Hot Hot Hot!

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Do the seasons find you wishing your life away?

“It’s too cold – can’t wait for summer!”

“Ooo, it’s too hot!”

“Can’t do anything because of the heat!”

“When will fall get here?”

If there’s anything worth learning this year, appreciating the moment should be tops on our list.

When the heat index for your locale is in the triple digits even after dinner, just going for the evening stroll can be dangerous.

This summer has been very … summer-like.

I would not complain. Does no good anyway; and I do not want to wish this glorious season away.

But, since getting a health tracking device to wear on my wrist, being cognizant of my steps, activity levels, and sleep patterns has prompted me to be more consistently active throughout the day. By taking breaks from computer work, with activities ranging from mild stirring to a 10-15-minute exercise session while listening to the Beach Boys, has made me feel better.

My health tracker rewards me with a digital high-five when I’ve met the day’s step count. Such celebrations usually come during dinner walks around the waterfront areas of my town.

All had been going well until the heat index hit triple figures recently. Even a slow stroll will leave me drenched by the end of my evening constitutional.

Besides, walking slowly has never been a preference, as my former clinical students learned when trying to keep up with me in a hospital. I walk with a speed born from the purpose of getting somewhere. 

Alas! Desire to walk meets brick wall of heat and humidity. There’s no fix to the heat results except to shower head to toe. With tresses that give Rapunzel a run for her money, washing my hair nightly has become an added chore.

Fine. Take a day off.

That didn’t work either. Tried that Sunday, claiming my day of rest, but got no rest that night as my arms and legs were rebelling from lack of exercise. I could feel the muscle fibers complaining – crying out to be challenged.

Geez.

With the heat index still pegging 100 the next evening, I knew it would not be safe to get so overheated walking outdoors. Fortunately, throughout the day, I had had multiple exercise sessions that provided ample arm and leg movements while still being indoors.

What have I been doing? Well, I took a page out of my book, Toolkit for Wellness. Pages 243-244, specifically.

Watch this video to see what can be accomplished in less than two minutes.

You can tell from my breathing; this short exercise will get you a good workout in no time at all. Adding even light 2-3 pound weights, will help engage the arm muscles for a more complete full body involvement.

NOTE: Before doing any form of exercise, always check with your healthcare provider to make sure what you are planning to do is wise based on your medical needs or limitations.

Be safe in this summer weather. My friends from down under can file this away for December! If you must be outdoors, aim for the early morning or late evening hours; wear loose-fitting, light-colored clothing; carry water with you to stay hydrated, and listen to your body.

If feeling lightheaded, dizzy, nauseous, or if you have stopped perspiring – STOP. Head for the shade and get help.

If you feel challenged by the heat at all – stop then – before things get out of hand.

UPDATE ON COLD BREW POST – Even early morning gardening is a challenge. I head out to water my food sources even before that first cup of coffee, so by the time I get back inside, a cup of hot coffee is not appealing. The news is that I’ve shortened the time for my cold brew for iced coffee to 30 minutes! Perfect!

COMING UP: I will share reflections on the grand “Reluctant Farmer” turned “Happy Farmer” experiences. Don’t miss a single post by clicking on the subscribe button now. Remember to share this post with a friend so we can grow the Foodtalk4you tribe as we explore health one breath, one bite, one movement at a time.

In health –

Deidre

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

The Birth of a ‘Mater Sandwich

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In the American South, there are moments in midsummer of sublime satisfaction when the tomatoes start to ripen and are plucked off the vine. The moment comes only after impatient sweet anticipation while crafting the perfect ‘mater* sandwich.

To the rest of the English-speaking world, it is a tomato* sandwich.

Humble and pure, two slices of mass-produced factory bread smeared with the region’s favorite mayonnaise, a slice or two of vine-ripened tomato, with some salt and pepper, create summertime heaven on earth for many.

My favorite gluten-free bread does not live up to this image – not even a little bit. Plus, I can hardly remember when I have eaten two slices of bread at once anyway. Just too many carbs.

The mid-night visitation of belly angst from glutenous bread is just not worth it.

What to do?

There are rare times throughout the years – certainly not in 2020 – when eating at a fine restaurant with its own version of predinner slices of sourdough bread, I would indulge just so I could dip my fragrant bread into some of their fine olive oil with pesto.

I suffered no ill effects from such gluten indiscretions. Hmmm. Did the glorious atmosphere of the festive meal simply sweep side-effects away? Or was there a reason here?

Sourdough bread is a fermented food! Duh. If I made the stuff, I might have put two-and-two together.

It is fermented from lactobacillus cultures (great for the gut probiotics); but unfortunately, the cultures do not survive the baking process. However, a helpful byproduct is created: lactic acid.

Turns out, lactic acid lowers the naturally occurring phytates in grain-based bread. I refer you to page 105 of my first book, Toolkit for Wellness, where you will learn, phytates block our ability to absorb minerals from the food we eat.

So, for my tomato open-faced sandwich, the occasional bread indiscretion is well-tolerated on sourdough bread.

Let me show you what I did:

Spread some fresh homemade basil pesto onto a slice of lightly toasted sourdough bread.

Here’s the recipe for the pesto:

Sweet Basil Pesto

Pesto can be a great spread on crackers or bread, or as a great way to zip up the flavor factor in veggies, seafood, or an omelet!

Ingredients

2 cups/500 ml fresh sweet basil leaves, packed

½ cup/125 ml Parmesan, Parmesan-Reggiano, or Romano cheese, grated

½ cup/125 ml extra virgin olive oil

1/3 cup/75 ml walnuts or pine nuts (activate nuts first!)

3 cloves garlic

Salt and fresh ground pepper to taste (I use not quite a ½ tsp/2.5 ml of Kosher Salt and about the same of black pepper)

Method

Using a food processor, pulse the nuts a few times.  Add the garlic cloves and pulse some more.  Add the basil and pulse until in fine pieces.  With the food processor fully on, slowly pour the olive oil through the shoot.  Stop to scrape the sides down and add the grated cheese.  Pulse until combined.  Add salt and pepper and pulse a few more times.

The pesto is ready to use.  I store mine in small jars and float additional olive oil on top as a seal. 

Back to the sandwich: Add slices of fresh-out-of-the-garden tomato with salt and pepper to taste.

Add slightly mashed avocado on top with salt and pepper to taste. Smashing the avocado first helps it stay in place better.

There you are.

  • Less bread overall, but great bread that is even good -ish for you.
  • Pesto for fragrant greenness with
  • Health-promoting garlic
  • Olive oil for healthy monounsaturated fat and,
  • If using walnuts, omega-3s fatty acids as another anti-inflammatory
  • Fresh tomato – high in heart healthy lycopene as well as vitamin C, K, potassium, and folate

The addition of avocado finishes turning this tomato sandwich into a powerhouse meal. As a transplant from California, this girl loves avocados!

  • High in vitamins and minerals (remember, the sourdough bread helps our bodies absorb those minerals), avocados are naturally low in sugar and high in fiber. In fact, a great snack is one half of an avocado – keeps you full thanks to the fiber. Avocados do have fat, but it’s monounsaturated fat which is a good fat that helps lower cholesterol – when eaten in moderation.

There you have it! Something delicious and satisfying, with a yummy factor through the roof.

Many of our readers are in countries using metric math. My apologies for having ignored your needs before. An author friend of mine living in Greece was inquiring about measurements for last week’s post about iced coffee.

My coffee scoops are 12 grams each; so, a totally of 24 g coffee is used. The filtered water would be 750 ml.

If you are enjoying foodtalk4you posts, please share with a friend, and remember to like us on Facebook. Please click on the subscribe button so you won’t miss any posts from foodtalk4you.

Thanks!

In health-

Deidre

Blogging for good health!, Recipes, This -n- That

Iced Coffee – Hot Weather Refresher!

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How old were you when you found out …

As people endeavor to write something nice on Facebook – read, not controversial – there are many posts going around giving others a chuckle or a moment of amazement. The “how old were you when you found out …” posts are giving many of us a smile. Very often, the answer is, “just now,” and we scratch our heads wondering how we managed to miss that.

I was ten years old when I found out there was a “p” in raspberry. That revelation totally rocked my boat. Welcome to the wonderous world of silent letters, Deidre.

There was a contestant on a recent baking show challenge who pronounced the “p” in raspberry. He managed to say “raspberry” with its “p” smoothly and naturally.

Gotcha! You just tried it! When I do it, the “p” sounds forced.

Okay, I’m going to throw in here for once. This is Sheree, the editor, by the way. I just make things pretty around here.

I was twelve when I found out Captain Janeway did not really exist; and therefore, I was never going to be a star ship captain, leaving earth to go where no one has gone before. Yes, I was a little naive as a child, I must admit.

I do think, however, Captain Janeway probably did consume lots of iced coffee on her adventures!

Well, how old were you when you found out how to make good iced coffee?

For me, the answer was, “Today!”

The tannins found in iced tea are major culprits for causing my acid reflux issues. Try going through the summertime in the South without iced tea. It’s bad enough I stopped drinking sweet iced tea.

Another favorite for when the temperatures and humidity soar is iced coffee, but there’s an art to creating the perfect glass of iced coffee that had previously eluded me.

#1 rule I discovered long ago was, you can’t take fresh brewed hot coffee, let it cool, and pour over ice.

#2 rule was that it must be cold-brewed

Cold-brewing is a start but throwing ground coffee into a pot of water and sticking it into the refrigerator overnight made a brew that was not smooth.

While taking a lovely and well-socially-distanced vacation to Myrtle Beach, SC, at the end of June, I ate out only twice. Both times were at the Blueberry Grill, sitting outside on their gorgeous patio resplendent with flowers and man-made misted breezes.

Ahhh …

The morning was way too warm for hot coffee, so I tried their iced coffee. When the waitress set my glass down, it looked just like my companion’s iced tea. It was light and clear, just like the iced tea. Well, I was astounded at the smoothness of this iced refreshment!

Since returning home, I have been on a quest to duplicate this wondrous brew; and I’m getting closer and closer to my ideal. If my readers can improve upon this method, I’m all ears, but this is what I have developed.

ICED COFFEE

2 scoops of ground coffee – my scoops are about 2 ½ Tbs

3 cups filtered water

Method

Place ground coffee in container and add water. Period. Wait one hour.

Pour brew through a paper coffee filter into another container.

Add cream if desired. Pour over ice in tall glasses. Enjoy!

Want sugar? Hmmm. Try it without first. This is so smooth you may not need to cover it up with sugar.

That’s how I learned to drink coffee black: start with a good cup of coffee!

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Stay cool!

Deidre

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

Beating a Dead Horse?

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Giddy up! Come on Ol’ Paint! Let’s go! Giddy up! There’s a nice juicy carrot back at the barn …

Ol’ Paint does not seem to be moving.

Carrots aren’t effective motivators lately.

Even the sound of the whip snapping in the air does not keep Ol’ Paint motivated.

Can you relate? I can. I’m Ol’ Paint!

Early on during the stay-at-home orders, I was relishing digging into much over-looked projects. As a solo stay at homer, the honey-do list is written my me and handed to me.

Scrub this; organize that; sew masks; start “farming” – throw action-oriented posts up on Facebook.

Life’s a breeze filled with motivation and lots of carrots.

Now? Meh. Not so much.

I think I’m beating a dead horse.

Mind games of holding that first cup of coffee hostage until I did daily morning planks, used to be a thing that created success – especially when I texted the accomplishment to my plank buddy.

Now? I’ll do those planks when I am good and ready, thank you!

Rebellion! Total rebellion!

What’s going on in my mind – and possibly yours as well – is a deep-seated need to control; and with so much control having been taken away, there’s some rebellion going on trying to seize it back.

We see this publicly on the news each day. I will not open that can of worms by engaging in exhaustive social commentary. However, I gladly wear my mask and am only carefully tippy-toeing into Phase 1 – just sayin’.

But personally? The zest for accomplishments, productivity, and physical movement is difficult, if not impossible, to sustain.

While I’m not flat lining in life, the giddy up feelings are fleeting. I want to be more, do more, and self-start with more ease. What to do?

If Ol’ Paint doesn’t want to move down the same path and be rewarded in the same way, we need to find out why. What are other options? How can the reward change? Is a different schedule needed?

A good place to start might be getting the 80,000-foot view. Look at the bigger picture from way up high.

What do you see?

Loneliness?

Forced change of travel?

Boredom?

Fear?

Self-doubt?

Lack of motivation?

Lack of daily patterns?

Inability to see beauty?

You are probably thinking of twenty more to add to this list.

Clearly, for me at least, the old motivators are either not there or they look a lot different now. If you are not alone within your four walls, this could become a meaningful group/family activity. The 80,000-foot view could surprise.

So, if Ol’ Paint is having a hard time making it along the way, get off his/her back to lighten the load first. Then, reconsider how many hurdles your horse must jump each day to feel a sense of accomplishment.

We are all in uncharted territory. The stress still spins in the background whether we know it or not. Sleep habits are frequently thrown off – especially if we are not being expected to attend a Zoom meeting at 8:00-9:00-10:00 in the morning. Maybe even if we are obligated to be on screen. It’s a daily lesson in self-discovery with an over-arching message of needing to be easy on ourselves.

Take some weight off Ol’ Paint.

There is one universal truth that still applies during this trying time. To lessen our own angst, we can look away from our own needs to the needs of others. Shake that deer-in-the-headlight feeling that seems so prevalent and reach out to someone else each day. Something other than Facebook.

Preferably, call a friend or associate just to say hello and to check on them. Send a card in the mail. You remember the mail? It still comes and don’t we get excited when something other than a bill or an ad is in the box? Brighten someone’s day with a simple contact.

You’ll find that such caring for others will make you feel better as well.

Is a friend not able to go inside the doctor’s office or hospital while their loved one gets medical treatments? Offer to meet them in the parking lot while they wait! You can social distance 6 feet away through open car windows while wearing masks.

Spreading joy to others bounces right back to us!

Easy access to concentration skills had eluded me lately. Reading a fascinating, yet technical, article is somehow just not withing my grasp. But I have been given a different kind of concentration to do. A Mother’s Day gift of an exquisitely alluring two-sided picture of succulents has totally captured my imagination. I can’t help clapping in the air when I put pieces together and finish a section.

Part of my fear-like concerns during this time is how all this isolation will affect my mind. Being able to conquer this puzzle, figuring out how to use a new sewing machine to craft masks, and figuring out how to plant a garden have all given my brain a run for its money.

That’s another point. I am profoundly grateful to my children who are keeping close tabs on me. Calls, texts, Facetime, Marco Polo (a new one for me!), and gifts of cards, puzzle, and a sewing machine are not only keeping me thinking, functioning, and happy, but are helping to close the gap we all are feeling across the miles with no travel in sight.

Today’s food for thought is to:

  • Reflect on your situation from the 80,000-foot perspective
  • Shifting focus away from your concerns to become a bright light for someone else will ease everyone’s pain
  • Be easy on Ol’ Paint

’m wearing gym clothes this rainy day with the doable goal of exercising every time I move. High steps, squats, weights in hands to work arms and abs. The Beach Boys music really gets me stepping and moving in creative exercise ways! Stayin’ Alive by the Bee Gees is a favorite to power me through planks!

In health-

Deidre

Sharing these posts with friends is another way to reach out! Ol’ Paint is learning about Facebook Live, so stay tuned for regular short missives. Like Foodtalk4you on Facebook so you won’t miss out, AND like Toolkits for Health on Facebook where I’ll soon be doing short Live events to help Caregivers.

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

What’s in Your Garden?

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What has compelled me to take up farming? Well micro-framing, to be accurate!

 I have a friend who lives in a more rural area than I, whose garden looks like four long rows in a sophisticated agricultural operation of thousands of acres.

Me? A summer garden might have a tomato bush; but I don’t do summer gardens. Why? Formerly, working as a teacher, summers were my big time off, so we traveled. No time to tend a garden.

Once retired, my big deal was growing basil, mint, and parsley as container plants on the porch. My helpful neighbor could water the herbs without much trouble; we often trade off patio plant watering during vacations.

But serious, food growing gardening? Not me … until 2020.

Ah, 2020 – the year that held such promise. The year of such positive anticipation. Things coming together; hard work paying off. Reaching dozens, hundreds, thousands of others with my message. Plans in place. Getting out of that comfort zone. Growth. Vitality!

Not.

Somebody hit the PAUSE button.

Errrt. Brakes on worldwide.

Everyone buys toilet tissue. Shelves are empty of anything related to cleanliness. My plan for world domination in the realm of helping caregivers comes to a screeching halt.

Were all our dreams dashed?

Still speaking from mid-COVID stay-at-home orders, I think not. Why? Because, despite the immediate cancellation of my workshops and speaking engagements, I felt liberated. Whew. A day off. Well, a week off. Okay, almost 2 months off – so far.

A retiree’s situation is not everyone’s situation. These long weeks and months have spelled endless and dangerous toil for some; profound stress and heartache for others, and death to over 75,000 Americans and over 1.2 million people worldwide.

Everyone is re-evaluating on all levels. What is important? Could this telemedicine and tele-education be a significant part of our future going forward, even when restrictions are lifted? Do we all want to keep driving to the office every day? Maybe family time and family dinners are something we want to keep?

The merry-go-round stopped for many of us non-essential stay-at-homers. We stopped the relentless pursuit of the future as we just tried to navigate the day at home.

All of a sudden, we were toppled off of the top of Maslow’s Hierarchy of Needs and Self-Actualization (achieving one’s full potential including creative activities) to the bottom where Physiological Needs (food, water, warmth, rest) are of paramount importance.

Some hoard toilet tissue thinking a basement full of Charmin will protect them from the unknown. Many of us search for something helpful to do. Masks and other forms of PPE/personal protective equipment are being generated from home sewing machines and 3D printers across the nation. School aged children continue to be fed from school buses making their daily rounds not to pick up children but to nourish them. Graduating seniors are honored by school administrators and teachers making personal home visits to deliver yard signs celebrating their accomplishments until a proper graduation ceremony can take place.

There is a need to be in control because so much control has been taken away from us. We can’t count on anything for sure except our own efforts.

So – many are turning to gardening.

Gardening for future food – not just herbs or pretty flowers. While I hope and pray the agricultural system will rebound from COVID-sick employees, there is always the possibility for future food insecurities. Just this past week, we learned of the arrival of Giant Murderous Hornets that decimate bee populations. No bees … no food.

My little garden won’t feed the masses; it will most likely only give me enough to eat and share with my neighbor in late summer, but it is giving me something I can (mostly) control – Giant Murderous Hornets aside.

How can a garden help us deal with the isolation, the lack of control, the depression, and the “ennui” as the French say? 

Aside from the obvious fresh air, exercise, and sunshine, there’s a bounty of goodness that can come from gardening:

Wonder

Grounding

Control

Partnership

Appreciation

Amazement

Anticipation

Gratitude

Patience

Dedication

Creativity

Effort

Reward

Sharing

Planning

Preparation

Self-reliance

Community

That’s just off the top of my head.

So, what’s in your garden?

In health-

Deidre – the new farmer

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