Category Archives: This -n- That

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.

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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.

We appreciate your comments, feedback, and sharing of our posts. Make sure to click on the subscribe button so you won’t miss new posts on Foodtalk4you. Thank you!

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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