Category Archives: This -n- That

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

Sheltering in Place

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RESET!

Seems as though our bright, hopeful, shiny new year has been put on pause. If it were a computer, we’d unplug it for ten seconds and try again.

Just press the reset button, please!

Friends around the world have already been caught up in this novel coronavirus, COVID-19, and have been touched by the suffering. Whether physical, mental, emotional, or financial – the burden, inconvenience, and sorrow are all going to be felt for a protracted period of time worldwide.

In my town, we were just getting back on our feet from a devastating hurricane two years ago. In other areas around the globe, wounds are still fresh from fierce fires, floods, or devastating tornadoes.

As the virus creeps across America and starts to threaten us close to home, we are seeing the value of laying low and sheltering in place.

Work from home. Learn online. No more events that draw crowds. Just this weekend, at least five of my activities were cancelled until further notice.

We are a mobile society. We go and do all the time.

If possible, we are being asked to avoid crowds and to stay home. I totally applaud this approach as it is the only way we can be proactive – to get ahead of the eight ball – rather than waiting to react after it is too late.

How this laying low is going to further disrupt families with children and parents who still must work away from home is mind-boggling.

If we must press this RESET button then, let’s embrace it.

Are there neighbors who need help with childcare? Is your elderly neighbor lonely, isolated, and in need of food?

If we each take care of our own little spot, then we can all move forward in a better, healthier, and unified way.

Personally, how are you resetting yourself? I’m feeling such a calmness, as even enjoyable obligations are being released. This is a time of just being … and it can be refreshing.

Meditate, read, talk to others at home more, call friends and relatives, or putter in the garden.

This is my chance to declutter my environment – this is the “round tuit” I’ve been looking for. I’m “getting around to (doing) it” now. Pull out clothes I no longer wear; organize some drawers; get rid of outdated magazines, and anything else that might lighten my visual load at home.

As it is a holy season for two faith communities, I am reminded of the image of the first Passover when the faithful were hunkered down at home waiting for the plague of death to pass over their homes during the night.

Our season of staying home, being watchful and careful and praying for this virus to pass by us, will last longer than one night.

Being smart in our activities – mindfully following guidelines, helping those around us, and keeping calm are tasks we all can master – together.  

We can press this RESET button in unison-

Deidre

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Blogging for good health!, Food Talk 4 You!, Stress Reduction, This -n- That

Then This Happened on the Way to Sharing a Recipe

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To fill the “one bite at a time promise” for this post, I was going share a recipe or a cooking tip, but on the way…

Grief struck. Abject sadness. Tears. Quiet sobs.

It will be two years this May since I bid my husband goodbye, until we would meet again.

Grief never ends, and it rears its sad, sometimes choking, presence at unexpected times.

It was a beautiful day. I happily cooked breakfast for my grandkids whom I watched that week. I had slept well enough – although there was a dream about my husband’s last moments – but I’ve had those before with no discernable aftereffects.

Surely, this episode of overt grief will pass; it usually always does – but there was a different quality to this – something … sadder … deeper.

Thoughts of sharing recipes are replaced with the need to breathe and not break into tears with full-blown sobbing in front of grandchildren before they leave for school.

Get out.

Pull myself together.

Walk the dog.

Get into the car and drive somewhere in this unfamiliar town I’m visiting.

Be pro-active.

Help myself.

“Yes, Ma’am!”

So, I dutifully checked off all the things that had helped in the past, and by the time I got home, I was much the same …

This was new grief territory for me. Have you experienced something like this? Just when you think you have that “grief thing” pretty well-experienced, some new reaction pops up to blind-side you?

I moved on to reach out to a friend who provided the phone support I needed, but still …

Taking the smallest measurable amount of a prescription nerve pill helped get me across the line from lingering deep sadness to genuinely okay. Taking any medication is a last resort for me and many of my readers.

Knowing how to self-reboot is important. Notice that rebooting went through several stages. Did I feel like leaving the house – walking the dog – driving to a store?

Absolutely not.

I felt like diving under my weighted blanket for the rest of the day.

But take the necessary steps I did. Don’t wait until you feel like helping yourself. That might not happen.

“Oh, you’re sad! Take an anti-depressant … take a nerve pill.”

We must be careful. Being sad is a normal part of life – the ebb and flow of normal human experience. Knowing when some extra help is needed is crucial for the balance we all hope to find.

Self-awareness will guide us to know when extra help is needed. For the grief process, a national group called Grief Share holds meetings across America. Our local chapter is even expanding its group sharing opportunities to meet the needs of the growing number of people dealing with grief.

Perhaps you may be having too many of those days with a black hole of grief that cripples your participation in the world. Just one day was more than I ever want to have.

Join me into looking for a Grief Share meeting nearby and making the time in what may be a jam-packed schedule to put your needs first.

We’ll share recipes next time. I’ve got a meeting to go to.

In health-

Deidre

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Habit Building, Stress Reduction, This -n- That

She Ain’t Heavy … Oh, Weight …

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We promise posts about better health one bite … one breath … one movement at a time.

Oh look! It’s the Golden Doodle Oodles!

Last week, the post “Ooodles of Doodles” shared a daily living philosophy of being in the moment, and how easily our pets remind us of that. File that one under “breath.”

Today is about movement – or lack thereof.

Wait!

This is not about cracking the whip to guilt us all into jogging.

It’s about that time of day that is the key restorative time for our bodies. The time of day, if we don’t do this one key thing, our health will come down like a house of cards.

Sleep.

Check out the Toolkit for Wellness’s chapter on sleep to learn of how sleep deprivation ramps up hunger for starchy carbs, as well as how it can impede response to insulin.

Do you find sleep comes more easily if you are buried under a mountain of blankets? It may be more than just the cold that’s causing you to dive deep into the down comforters or quilts. It’s the weight.

Weight?

Yes. Turns out that all those blankets weighing you down are – weighing you down. Their cumulative weight is stimulating deep touch pressure receptors in your muscles, giving you the benefits of an all-night hug.

Hugs cause a release of the hormone oxytocin which may have benefits for depression, anxiety, and other problems. In general, oxytocin leaves you feeling calm, tranquil, and loving. Ahhh. Some articles I’ve read have cited a positive effect on serotonin and melatonin release with using weighted blankets; both hormones positively effect quality of sleep.

Temple Grandin

Perhaps you are aware of Temple Grandin – author, speaker, professor at Colorado State University, and PhD in animal science – whose life story was made into a movie? She developed a “squeezing machine” that would surround her with a hug, causing deep touch pressure, and would alleviate her anxiety attacks.

Temple Grandin’s Squeeze Machine

Dr. Grandin is on the Autism Spectrum. Her story is fascinating, and you can learn more about this amazing woman HERE.

For years, many people with ASD have relied on weighted blankets to sooth them through feelings of crisis and anxiety. Now, weighted blankets have gone mainstream.

I’ve always enjoyed a little extra weight on me when sleeping. Doesn’t matter if it’s in the heat of summer; sleeping just under a sheet has never been an option. I sort of feel like I’m going to float away.

Maybe I’m on the spectrum? Doesn’t matter.

I recently had the chance to use a weighted blanket. Wow! There’s such a feeling of being grounded, safe, snug, and relaxed. My restless legs did not move. It’s something I might consider purchasing.

If you are having issues with not getting a restful slumber, I highly recommend you consider trying one, if your physician agrees.

There are several medical conditions and personal phobias that would preclude your using a weighted blanket. Diabetes, skin issues, circulatory problems, pregnancy, and others– ask your doctor first, just to be safe.

And more is not better. The added weight is achieved through small pockets of plastic pellets, glass beads, flax seeds, or other materials. The rule of thumb is to use a blanket that is 10% of your body weight plus two pounds. If you get too warm when sleeping, then forget selecting the two extra pounds. If menopausal hot flashes are a bother, forget buying the weighted blanket at all.

Note: There is a danger if using on infants or small children. Always consult your pediatrician first.

Weighted blankets come in all sizes. The one I tried was like a throw blanket and was enough to cover my core body but leave my feet free if I stretched out. They are widely available online and in stores.

The only negative I can imagine if someone used a weighted blanket regularly, is not being able to adapt to not having a one when traveling. Trust me; you don’t want to put one into your carry on. Heavy.

Yours in health –

Deidre

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

Oodles For Doodles!

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I live in the best of three worlds.

At my home, I answer only to myself. Sneezes are caused by the pollen of spring or the dust bunnies born of my own housekeeping neglect. Leaving home is never a bother – pack and go – no concerns except providing for withering houseplants.

At my daughter’s, I am blessed with grand-cats. Feline independence can be charming. Watching this sister-pair explore and tame their world is both, a relaxing and amusing pastime. One quick to purr, and one who is a great gecko chaser. These two send my daughter off to work from the driveway and manage to frequently greet her from the doorstep at day’s end.

At my son’s, I am blessed with a grand-dog, and her, frequently-visiting, litter-mate from across the street. Blurs of fur streaking through the house in total glee of brother and sister antics fill our eyes. Two shades of Golden Doodle delight. All gentleness and ever-present love.

Sneezing is high on the list today as my grandkids and I had to wage war on fur balls and the resulting dust gathering in them. So much sneezing! Ahhh-choo! Amazing how these hypo-allergenic dogs still shed enough to alter air quality.

But all’s good now.

Who would mind a little extra effort if it afforded a daily gaze into eyes filled with love and adoration – to that wagging tail signaling delight at seeing you – to that softness of fur as you stroke and pat a creature that accepts you just as you are? Or to that purring we interpret as total contentment in our arms?

While it’s nice to not have to worry about what to do with a beloved pet when I exit the house or leave for a trip, there is something I’m missing by being animal-free. But there’s one lesson I’m definitely taking home with me as I leave my furry grand-dog.

Our four-legged friends are the perfect example of how to live in the present.

Granted, their realms of responsibilities are not the same as ours. While we may stress about earning enough money to afford their kibble, they’re only anxiety is getting their bowl filled if we neglect their exact mealtime.

Overall, our precious, furry friends seem to be models of living in the present.

Wisely, this is the only thing anyone or anything can affect. Make this moment the best and enjoy it!

Be your best self – right now.

In health-

Deidre

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Blogging for good health!, This -n- That

2019 – A Year In Review

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It’s going to be great to see reminders of 2020 blessings when I sit down for the New Year’s Eve Blessings Review less than twelve months from now.

Are you dropping slips of paper into your Blessings Jar for 2020 yet? See the post about that HERE.

Lacking a Blessings Jar to review 2019 activities, I decided to scroll through Fooktalk4you posts from this previous year.

As a result, I can share this past Year in Review:

The Purely Positive

We hit an all-time high last year! Twenty-six posts! That makes an average of one post every other week! The results of major life-changing events smoothed out to allow for a more consistent effort on my part.

Readership for Foodtalk4you is up. We started a welcome package for all new subscribers, and a thank you gift to all, including our first, original followers.

My business site, DeidreEdwards.com, was launched as a central location for information about Foodtalk4you, my books, and seminars.

Two additional books were published – under one cover – as Toolkit for Caregivers. Readers are finding the tips, skills, and ideas to be just what they need as they traverse the often-troubled waters of being a caregiver to a loved one.

Agencies and resources were contacted that could help spread the word about Caregiver Workshops to those who need it.  Very soon, a presentation was given to a group of Stephen Ministers to help give them insight into caregiver’s emotional concerns and how they might help them address those needs.

My first live TV interview was a success! You can see that HERE.

The 2019 Holiday Gift Show booth proved to be a hit, and I was so pleased at least half of my book sales were as gifts to friends, neighbors, or family. I’m so happy to share my experiences and knowledge with caregivers, and those who seek a healthier lifestyle, and all I had to do is look around me.

Several Caregiver Workshops have been booked for the first quarter of the new year. Sheree, my editor, worked on making an awesome PowerPoint to go along with my presentation.

What Needs Tending and Tweaking

This is where I start to use my Word of the Year – POLISH.

Always wanting to improve for my Foodtalk4you readers, I will strive for weekly posts of a more consistent length.

That polishing elbow grease will be liberally applied to book marketing, which has been my weakness. Writing books is not a problem for me, but mastering the marketing they need in order get into reader’s hands has been lacking. I may even seek an agent and a publishing house.

One of the priorities for my Caregiver Workshops is to get into area community colleges, which is already in the works! That could mean continuing education points for students and attendees. My first out-of-state goal will be to hold workshops where I often travel.

Saturating my local market with information about Caregiver Workshops will require consistent outreach, public appearances, and expanding media formats. I’m going to attend a local workshop about marketing and media to learn how to do it.

Onward and upward!

Personal Insights from 2019

I accomplished a fair amount of reaching others by sharing ideas with them, but I have just scratched the surface. Clearly the next steps of “Polishing” will help fulfill the destiny that last year’s projects deserve.

Stepping up to the plate with my best effort daily is what is needed.

I feel ready for the job.

______

To register for a Caregiver Workshop to be held at Craven Community College in New Bern, North Carolina, go to this LINK.

There are three workshop dates currently on the books with different selections to meet the needs of caregivers’ schedules. College students can even earn .25 CEUs for attending.

DOWNLOAD/PRINTABLE CAREGIVER-WORKSHOP INFORMATION PDF

In health-

Deidra

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

And We’re Off … !

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It happened again – unbidden and out of the blue.

POLISH

Not relating to the country, but the verb and the resulting noun.

Polish something to make it gleaming. Note the fine polish.

The 2020 Word of the Year just floated into my mind sometime during the scurry and flurry of activities in December.

I put several irons to the fire in 2019 to “REACH others by sharing ideas with them.”

My focus this year is to POLISH each activity with care to reveal its deserved luster and outreach.

There is focused and intense work in polishing something. Consistent effort, pressure, polishing cloth and compound – all judiciously applied to make an object gleam – or make a project fulfill its destiny.

This is easily guiding my actions from timely home renovations; using my talents in the best way to maximize benefits for others; business marketing and even tidying up.

Just getting something done or out there is not enough. Am I polishing my efforts to get the best results? There may be changes – oh, dear! That dreaded word.

It’s okay if the change makes things better … more polished … the best version of itself.

Has your new personal Word of the Year come floating into your consciousness?

Write it down.

A post-it note will do – or something more elaborate to put in a prominent location as a beautiful reminder of your year’s intent.

A Word of the Year approach has far surpassed the fruitless exercise of New Year’s resolutions for me.

Try it.

Let one thought pervade all your activities this year – you’ll note great results because it’s a mindful approach to tweaking some aspects of your life.

No deadline – just a gentle leaning in and a refocus each day.

That’s the first idea.

The second one is going to become a new tradition for me that I hope sparks your imagination, as well.

We’ve all heard of gratitude journals. Do you write down something each night that brought gratitude to your heart that day? It’s been cited as being a practice that promotes a more positive frame of mind.

It’s just that I have so many journals around, I did not want another – and my bedside table does not need one more book on it.

If you can relate, perhaps the approach a dear friend just shared with me may inspire you as well!

As a cancer survivor, my friend participates in a Live Strong support group of fellow survivors. One of them shared the idea of a “good things” or “blessings” jar with her. As with any good idea, I am passing it on to you, my readers.

A new year lays out before us. Good and bad will happen. How about noting the good things each week – or more often – collect them in a jar, and review the blessings each New Year’s Eve?

Now residing in my kitchen is a jar equipped with a pen and baggy of blank blocks of paper ready to have the good things noted and deposited inside. See how I’ve set up my new habit in a way that will ensure success? No searching for a pen or a piece of paper. All set.

There are already several entries! The first was reconnecting with my dear friend on the phone to start the new year!

Take a picture of your jar, or Word of the Year picture/post-it note, and send it to me at foodtalk4you@gmail.com. I’ll share it on FoodTalk4You!

Wishing each of my readers much peace, love, natural health, and renewed focus on the positive in all you do in 2020!

Don’t miss even one FoodTalk4You.com newsletter! Look for the sign up to the left of this page above.

In health,

Deidre

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

Fiber, Poo, and You!

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It’s all about striking a balance!

There’s always a new cliff to jump off. We are hounded by diet philosophy mongers all the time. New buzz words rain down on us until we are buried under an avalanche of do this, do that.

Keto. Whole grain goodness. Intermittent fasting. Vegan. Grass fed. Free range. Organic. Non-GMO. Whole 30. Low carb. Sugar free. Low fat. Non-dairy. Gluten free. Aaaahhhh!

I just want to feel good, keep excess pounds off, maintain a stable blood sugar, keep my bones strong and muscles functioning, avoid poisonous food or activities to allow my body to be naturally disease free, and … something else to be mentioned in a minute.

That’s why I avoided labeling my approach to eating in Toolkit for Wellness as anything other than anti-inflammatory. Labels can be problematic.

It’s just not food either. We are a complex whole. Deprivations or excesses in one area of our life puts everything else out of kilter.

Added to the fact that none of us has ever been this old before …

What worked in our thirties might not work for us in our forties – etc., etc.

Therefore, we seem to always be adjusting to make things balance out. Never a dull moment. Every day sees us coping with physical changes we may not know are even happening.

Which brings me back to my other goal. Usually commercial ads about this are aimed just at the senior sector of our population; but this issue traverses all age categories. It’s something that even concerned my high school students. What is it?

Regularity. Constipation.

Poo.

It’s a topic that’s vital even to infants (I remember my constipated babies – what anguish for everyone) and to everyone, every day – for as long as we live.

Again, it’s a complex topic. The standard approach is:

  1. Drink enough fluids
  2. Get enough exercise
  3. Eat enough fiber
  4. Control stress (that’s my addition)

Chronic constipation can set us up for hemorrhoids, irritable bowel disease, and colon cancer. Also makes for feelings of discomfort and general malaise. Not fun.

There are even issues beyond constipation – this is going to get a little graphic, here – there are issues about the quality or texture of the Bowel Movement (BM).

Let’s delve into this dinner-table-taboo topic with the Bristol Stool Chart

It is possible to be as regular as clockwork, but terribly constipated.

Where are you on this scale?

After going gluten-free and restricting starchy carbs for several years – and feeling so much better – I seemed to enter a new phase of regularity with constipated results. (Talk about airing dirty laundry … but folks, I’m doing this so we can learn).

Were the several years of caregiver stress – followed by widowhood – a factor? Certainly.

But this was no way to live. What could I do? Join the Metamucil-for-lunch bunch? Nooooooo!

After much trial and error, the results are in! LOL

As I sought to restore balance within my body, I have come to soften some of my previous approaches:

  • Gluten-free remains a priority (helps me avoid most sweets at gatherings and unnecessary bread-y starch)
  • I am opening the door to some legumes in regular consumption of hummus and chili beans
  • Eating some 5% fat, plain Greek Yogurt each day, which feeds the microbiome in my gut
  • Eating the whole grain goodness of quinoa – a gluten-free ancient grain that is so versatile hot or cold, sweet/savory/or plain
  • Sauteed, unbreaded okra slices, seasoned with Montreal Steak Seasoning, are a frequent fare and will “cure what ails you”
  • Eating Brussels sprouts year round
  • Modifying my super-low-carb approach by adding a slice of whole-grain, gluten-free bread to my morning or lunch open-faced sandwich (Sam’s brand found at Walmart on the top shelf of their bread isle is my absolute favorite)

The final improvement has come – for me – through the additional, though small, addition of starchy carbs. My research today is showing, as well, that the avocado mash on my morning or lunch time toast is boosting helpful fiber, as well.

So, let’s look at fiber. Most people are getting about half what’s needed. Women should be getting 25 grams of fiber a day and men should be getting 38 grams.

Everything you ever want to know about fiber can be found HERE and HERE!

As a timesaver, let me summarize:

Fiber is the part of food not broken down or absorbed during its journey through the digestive system.

There are two types of fiber categories: soluble and insoluble.

Soluble Fiber

Soluble fiber binds with fatty acids and helps flush them out of the body – thus lowering bad cholesterol – and blends with water forming a gel-like substance in the gut, which helps lower blood sugar spikes.

Insoluble Fiber

Insoluble fiber helps to act as a bulking agent that speeds the passage of waste.

Together, both kinds of fiber slow digestion so that the sugar/glucose from food is absorbed more slowly – thus stabilizing blood sugars.

It’s the difference between eating a piece of candy or eating an equal amount of sugar/glucose in a fiber-filled raw apple. The candy will cause swings in blood sugar as the glucose is rapidly absorbed, insulin is needed, and blood sugar drops as insulin’s effect occurs. The apple will cause a slight rise in blood sugar over time because the fiber slows down the sugar/glucose absorption and the insulin demands are much lower.

Candy vs apple

Then, there are different actions that fiber can take.

Some soluble fibers are fermentable and serve as fuel for the (good) bacteria in our gut. The over 100 trillion bacteria found mostly in the large intestine are ground-zero for zillions of chemical, hormonal, and nerve reactions and communications happening in the body. Research is showing that dysbiosis in the microbiome of our gut (the good bacteria) is resulting in or is a contributing factor to auto-immune disease and much more. Feeding these friendly warriors is very important to good health.

Fermentable fibers are found in beans and legumes. The byproduct of this fermentation is gas. Great.

Then there’s viscous fiber that forms a gel when blended with water. This gel slows down the digestive process which allows for a feeling of fullness and satiety for longer periods.

Think chia seeds in water. Think okra.

This viscus/soluble fiber is also found in legumes, asparagus, Brussels sprouts, oats, and flax. Just a tablespoon of chia seeds in water and flavored – or not – with a dab of honey will turn into a gelatinous treat that will hold you all night and “do your body good.”

Many of you may not have heard of this next one: Resistant starch. Used to be that I’d just shut the door at any idea of consuming starch. Starch is the main carbohydrate in the diet. Think potatoes, foods made with flour, and rice.

Resistant starch is a carbohydrate that functions like fermentable fiber in the gut. Have I grabbed your attention yet?

Yes. Under the right conditions, this starch (boo!) resists digestion and passes through the digestive system unchanged (yay).

Resistant starch improves digestive health; improves insulin sensitivity; lowers blood sugar; and helps to decrease appetite.

Resistant starches can be found in:

  • Green bananas (sure)
  • Legumes (think pinto beans…and gas)
  • Cashews (yay!)
  • Raw oats (Trail mix?)

…and…drum roll…

  • Cooled cooked white potatoes and white rice!

What? Yes! Think cold potato salad. Think white rice in salad. Heck- think sticky rice in nori rolls!

Ah, but remember the balance.

Deidre from Foodtalk4you is NOT saying to sit down to a bowl of potato salad.

What I am saying is that there are options that should be used to strike a balance, and that having a 3 or for 4 Bristol Stool result in the bathroom can be a measuring factor for that balance.

‘nuf said

In health-

Deidre

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There’s No Place Like Home, Toto …

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We interrupt this hurricane to give you the following important announcement. Toolkit for Caregivers, is now published and available for purchase on Amazon! As a bonus, a second book – Toolkit for Caregiver Survival – is included. That’s right. Two books for the price of one and under one cover!

If you are young, healthy, and thinking that becoming a caregiver to your parents or spouse is decades away, the bonus book is for you now. There’s a way to approach caregiving that will make future family dynamic transitions less traumatic for all involved.

You see, we never know when that job description of “caregiver” will be plopped into our laps. Sometimes a slow aging process or predictable disease progression is not what happens.

Sometimes life turns on a dime, and we find ourselves assisting a loved one healing from a sudden accident or surgery.

Sometimes, after a brief period of not feeling well, we are hit with a crushing diagnosis.

Being a caregiver to a loved one at home is not reserved for grandma helping grandpa in his 90s. In fact, the average age of caregivers of loved ones at home is 49 years old.

The new term coined by the Hospice Foundation of America is “Silver Tsunami.” This tidal wave of Baby Boomers becoming Medicare eligible at a rate of 10,000 a day is not only going to need the services of a loving family caregiver, but is also going to become a caregiver for someone at home in the future.

This represents a double-edged sword for the Baby Boomers AND creates family transitions across the generations. Truly, no one is immune from caregiving issues.

The five-star reviews are coming in for this new release, and reflect readers’ appreciation of the information provided in this double book.

Why don’t you check it out yourself here:

The preview feature will give you a meaningful peek inside. You will notice from the table of contents, I have made every effort to answer caregiver concerns that no other book does.

Whether you are decades away from becoming a caregiver to a loved one, or you are starting to see the handwriting on the wall and know you may be entering the world of caregiving, this double offering of Toolkit for Caregivers will guide you through the most challenging job description ever given to someone.

These tips, skills, and wisdom for before, during and after will become a lifeline so you can avoid common pitfalls, make your loved one more comfortable, and enable you to maximize the time you have together.

Toolkit for Caregivers is for you. It’s for your friends and family. It’s for your doctor, nurse. It’s for your home health and Hospice agency. It’s helpful for funeral homes as they support those in pre-planning or those just new to grieving. There’s something for everybody.

Foodtalk4you is all about sharing useful information. I decline offers to monetize this site because I do not want to keep hounding my readers with pop-up ads, op-ins, and buy-this-now offers. I just want to share pertinent information that could make a difference in improving life.

Please share this book link with some of the 40 million plus caregivers of loved ones at home, your families and friends, and with those individuals and organizations that ultimately serve caregivers.

My immediate sharing goals include local presentations to groups in the Carolinas. Because I am just one person, there is an on-line option for Caregiver Workshops that I will be exploring. Anyone interested in a Caregiver Workshop with a book signing, please contact me at: Deidre@ToolkitsForHealth.com.

Now, let’s return to our Hurricane Dorian coverage on the Weather Channel.

Our life in the Carolinas could radically change this week.

Prayers that my lovely historical town will not get flooded again; we are still rebuilding after last year’s Florence.

In health-

Deidre

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

Tidying Up or Who Moved My Quinoa?

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Where’s your clutter? Over time, mine is relegated to the closets and drawers – out of sight to the casual observer.

Fibber McGee and Molly

My mom used to tell me about an old radio show called Fibber McGee and Molly. Apparently, they had a hall closet that was dangerous to open; for when it was opened, its contents spilled out onto the hapless person who had opened the door.

While not quite that bad, my two pantry closets were becoming unhandy to use – clutter and disorganization reigned supreme – the quick grab always deteriorated into major detective work.

I dreaded looking for ingredients. Where was that quinoa? Didn’t I buy some spicy mustard not long ago?

Closet and drawer clean outs are usually done in January at my house. Start the year off organized and all that. Somehow that cold winter day project slipped past me this year.

But really, where was that quinoa? I needed it for a new recipe I was trying out this morning – that recipe is to follow, by the way.

Well, enough was enough. I was in control of this mess, and I was going to fix it – NOW!

Marie Kondo

Following some of Marie Kondo’s advice in her amazing book, the life-changing magic of tidying up, I emptied most of the two offending cupboards. Voila – found the quinoa and oatmeal for the recipe!

While the grains were simmering, I organized, kept what had nutritional meaning to me, and threw out what was either out of date or no longer was a part of my culinary repertoire. Kondo followers will understand. If you are new to her philosophy, I studied each item to evaluate its relevance in my eating habits – if it had a positive meaning to current menu goals, it stayed; otherwise, it was tossed.

The same happened to my drawer for kitchen towels and aprons. I am giving away as many as I kept.

Such a liberating feeling. I’m rewarded every time the drawer is opened or when I need an ingredient from the pantry.

Decluttering and organizing not only what we see walking through a home, but also what we see when using a home – opening closets and drawers – generates positive energy … and … don’t we all need that?

On to that quinoa …

Once every week, our paper features a food section that compliments all of the week’s store ads just coming out.

At times, the featured food columnist’s article is laughable. There are ingredients that are often unpronounceable and virtually unobtainable in the average grocery store. Just because the author enjoyed a marvelous meal in an obscure little bistro in a remote corner of some exotic destination that I can’t afford to visit, doesn’t mean I should be able to duplicate it here in the States – or even want to.

But today, Ari LeVaux (see … cool name) wrote about a whole grain dish that can easily be a part of a wonderful change-of-pace for breakfast or become a savory side dish to dinner.

Chokecherry

He did have to throw in syrup options that were amusing: syrup from rhubarbs, cherries, or chokecherries. Sure. I’ll just grab that chokecherry syrup right out of my clean pantry.

Not.

Many folks enjoy a daily bowl of oatmeal each morning. I tried that routine once and my joints were adversely affected, strangely enough, but I’m willing to have a few bites now and then.

When other grains or seeds are simmered together with oatmeal, one is tippy-toeing into the world of gruel.

Gruel conjures up images of cold, stone orphanages in old England, a la Jane Eyre. Gruel is actually on the watery side. After all, the head mistress squeezes those schillings for all they are worth.

So, as Ari writes, this recipe is on the thick side of porridge and he has termed it to be a “potage” in hopes that people will at least keep reading and not head to the sports section.

Enough. Let’s get to this fun recipe of thick gruel, porridge, potage, pottage, or whatever you want to call it. There are four main ingredients plus water and a pinch of salt. Easy peasy – just don’t burn the gruel.

Potage with Berries

1 cup steel-cut oats (mine were just regular, gluten-free oats)

1 cup quinoa – Ari prefers red quinoa for the color, I used black

Raw. shelled hemp seeds

4 cups water

1 tablespoon untoasted sesame seeds

1 tablespoon raw, shelled hemp seeds – I used hemp seed hearts

Pinch of salt

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Use a heavy-bottomed pot. Throw all the ingredients in and bring to a boil – lid off. After it comes to a boil, reduce heat to simmer, and simmer for 20 minutes. If the water is gone during initial cooking, add a bit more.

Test the grains after 20 minutes – they should be pleasantly chewy. Reduce to the lowest setting to cook off any remaining water.

Do not over stir BUT do not let the bottom of the pot stick and burn. I stirred once every 5 minutes throughout the entire process.

Turn off the heat and let cool before storing in the refrigerator.

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Greek yogurt

For breakfast: I used a small scoop of “potage” and added strawberries, blueberries, and a dollop of vanilla Greek yogurt. Terrifically tasty and filling.

As a savory side dish to dinner, Ari enjoys it dressed in soy sauce, toasted sesame oil, and green onions. He also likes it with “scape”…there you go again, Ari.

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Hope you enjoy the “potage” and let me know if you’re inspired to clean a closet!

Remember to click on the subscribe button to get email alerts when a new post is up AND to get your free SUBSCRIBER GIFT of 25 Easy Tweaks for Better Health.

In health-

Deidre

POTAGE WITH BERRIES download and print! (See below)

Potage With BerriesDownload