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Free Affirmations Flash Cards!

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As a National Board Certified Teacher, I was well acquainted with affirmationsflash cards. The students loved them. A flash card is the only way to learn facts, in my opinion. I have also used them to benefit my meditative time. Positive messages, or affirmations, are also a hot topic for: stress reduction, calming down before bed to get better sleep, mindfully starting the day, and putting your consciousness and faith in the right place.

These flash cards are near and dear to my heart. They came about as a result of reading Dr. Norman Vincent Peale’s book, The Power of Positive Thinking. His up-lifting Bible quotes and affirmations that he penned or quoted from others so moved me that I wrote them down on pretty square sheets of paper.

A medical team performing an operation
A medical team performing an operation

Around the time of my retirement in 2012, I felt a need to shore my spirit up with affirmations that would sustain me through a waiting period before some much needed major surgery. Contrary to what I thought, I was not going to just ‘have my usual care-free summer’ then have my surgery in late August. No. My physical activity ground to a near halt. My spirit wanted me to hustle around walking along the beach, straightening up the house in anticipation of a post-surgical healing period, and tucking away teaching mementos.

Nope.

It seems that patience is a life lesson that I keep having to work on. It’s a recurring personal theme. Anyway, to get myself in the right frame of mind, going through these affirmations waaffirmation2s pure gold. After using these precious squares of wisdom and calm on a daily basis, somehow they got shuffled off into a drawer.

Recently, a friend of mine was facing some major surgery herself, and was a bit tearful about the whole thing. This had been something she had vowed she did not want to do, but do she must. When trying to console her and give her my prayers for peace and a successful outcome, I remembered these gems. How I wished I could have handed them to her!

I had needed my surgery badly, too, and was happily anticipating the day of its arrival. After a recovery period of several months, I was going to be and feel so much better. When waking up from the anesthetic, the first thing I said was, “I’m so happy!” I was so happy for the waiting to be over and so happy to start my recovery, but still in need of my affirmations! Recovery can be maddeningly slow.

There is that lesson in patience, again. Without these little gems, I would have gone out of my mind before and/or after my surgery.
We do not need to be getting ready for surgery, though, to benefit from daily affirmations. They are a great way to start, finish, or revive during the day.

These affirmatioCosmetic-Surgery-recoveryns would be best printed by you on some pretty paper. Choose your favorite color or find a great floral print or gentle pattern that would not take away from the message on them. So, print your set; there are 8 pages. Each page has lines for you to cut them out. I do keep mine in a certain order because the flow of thought works well for me. You’ll notice there are some blanks on page 8 and a full blank page for 9 so you can add your own.

How to use your affirmations:

The whole idea behind putting these on ‘cards’ and not just printing them out as a list is to give us an opportunity to mindfully read and reflect on each one; taking time to consider, ponder, and apply its truth.I-believe

Many of these are Bible quotes that may appear to repeat, but the message is from a different source. Sometime we need repetition. The one about the ‘rough being a state of mind’ is in reference to golfing. When the ball lands in the rough, it is our mindset that controls how “doomed” we feel. It’s not being Pollyanna, it’s being optimistic and embracing a can-do spirit. Mindset is everything.

CLICK BELOW FOR FREE AFFIRMATION FLASH CARDS!!  (.pdf format). You can download and print them off!

Affirmation Flash Cards   

So, let’s continue with the positive flow of the New Year.

Gosh, we have tackled: 1) Stress, 2) Kale, and 3) Water intake already! Now we can continue with positive thoughts each day.

It has been a personal pleasure to share these Affirmation Flash Cards  with you! Please share with me any of your own that I could pass on to others!

In health-

Deidre

 

 

 

 

Blogging for good health!, Recipes

Top Google Searches for 2016!

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Heard on the news recently about the top 3 Google searches for 2016, where everyone’s focus seems to be on improved health? Can you guess? Here they are:

  1.  How to get rid of stress
  2.  How to make kale chips
  3.  How much water do you need to drink to lose weight

Let’s help ourselves and the world by addressing those hot-topic issues.

How to get rid of stress?strss

A stress-free life will never be experienced this side of heaven. We are, however, so much more in control of our response to stress. Sometimes we can control how much stress is on our plate – sometimes not.

Mindset is the key!

Have you ever allowed a ‘grumbly’ mood take over? From then on, every little thing that does not suit you gets amplified? Things snowball to the negative? On the flip side, have you ever been so happy and positive that nothing could turn you away from your happy frame of mind?

I noticed this past December that, no matter where I went, there was a holiday song in my heart, if not my ear, and I was extra courteous to all drivers and pedestrians. I was excited, happy, and wanted to embrace the world. Instead of grumbling at slow lines in the market, I said a prayer for the harried cashier, and counted my blessings to be in the midst of such abundance…and I looked for ways to share mine.

When the storms do blow, and the waters rise in spite of our best efforts, well, that’s stress! The ‘fight or flight’ hormones flood our beings. We are challenged to first regroup ourselves before flying off the handle with our response.

How do you start the calming regrouping process? I have even said “STOP!” out loud to myself, something short of a Jimmy Cagney slap on the face, to wake myself up. This is a reminder that spiraling out of control is a choice; and I do not want to do that. Definitely a time for cleansing breaths followed by a few affirmations. If possible, stepping back and away from Happy1the “stresser” is helpful. Asking for help, or sharing your burden with another, can be key in getting a handle on things and gaining perspective.

As far as how much stress is on our plates, we all should pause and take into account:

  • How much of that stress is self-created?
  • Can we eliminate any of the stress by paring down on the number of obligations we put ourselves under?
  • Have we asked for help?

How to make kale chips!

A reprise on a favorite recipe already shared:

Gluten-Free, Dairy-Free, Savory and Cheesy Kale Chips

Soak ¾ cup (preferably raw, unprocessed) cashews in water for at cashew nutsleast one hour.

Assemble the following ingredients and put into a food processor:

1 large clove of garlic, peeled, and sliced

2 Tbs. coconut aminos (a gluten-free version of soy sauce or you can use wheat-free tamari)

2 Tbs. avocado oil or coconut oil

1/3 cup nutritional yeast

1 lemon, juiced

1/8 tsp. smoked paprika

1/8 tsp. salt

cashew processorProcess soaked, drained cashews and the ingredients listed in a food processor until a smooth paste is formed.

Evenly distribute paste over one bunch of cleaned and prepped kale leaves, and massage leaves with paste to work in the goodness and to break down the kale a bit.

cheesy-kale-chipsEvenly space prepared-chips onto parchment-covered baking sheets and bake in 180 degree oven for 1 hour; turn leaves over; continue baking about 45-60 more minutes, until all leaves are crispy. Store in a zip lock bag. Enjoy!

How much water do you need to drink to lose weight?

The very question concerns me. There is no formula for “water in…fat out.”

The bigger over-riding question is how much water do we need to drink to be healthy? …to have a properly running digestive system? ….to avoid headaches?

Granted, drinking a glassful of water 30 minutes before each meal has been shown to “fill” a person up enough to actually cause eating less during the mealdrinking-water. Whether to base a ‘weight loss diet’ around that is questionable, if the quality of the food is not considered. My book, Toolkit for Wellness, and these posts are all aimed at food choices that do not cause inflammation and create a healthy balance of non-starchy vegetables, lean protein, and healthy fats.

Proper hydration is obtained when the urine is a pale yellow/amber. You will notice that first thing in the morning, your urine is a darker yellow because you were not drinking any fluids during the night. As you begin to hydrate yourself, your urine’s color lightens up. If your urine starts looking as clear as water, you may be a bit too hydrated. It is possible to drink too much waterwater which causes loss of valuable electrolytes/minerals. Consistent over-hydration could land you in the hospital!

So there you have it: stress, kale chips, and water.

Done. Done. And done!

FYI: When you throw your back out on New Year’s Eve like I did, twisting as you get out of your easy chair, the absolute BEST therapy is walking! Just keep doing it. So much for my accelerated exercise routine for January 1st! But, hey, I can walk and do kitchen counter push-ups!

Now, if I could just sit in a chair comfortably again… off to the chiropractor!

Happy New Year!

Deidre

 

 

 

 

Blogging for good health!

New Year – New Beginning = New You!!

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As we contemplate turning the calendar page over to a new year, it 472704661_d1seems so natural to consider what we want to accomplish for ourselves in 2016. Beyond returning to work, beyond picking up the pieces after happy holiday clutter, and beyond the next trip to the market – what are our goals for 2016? Can making a resolution EVER result in triumph? I think so. I know so!

frust2Don’t you think it is a commendable thing that we consider turning over a new leaf? Even though resolution making has become almost an empty effort because of poor track records, it does reflect hope in self-betterment.

But taking things from resolution to reality can often seem overwhelming and usually result in feelings of frustration and failure soon after the resolution is made.

That’s why I spent considerable time sharing with the readers of ToolkitforWellness-2[1]Toolkit for Wellness there IS a good way to create change in our lives. We are all too aware of our ‘failure’ at fleshing out our resolutions each year, but this need not be so. Exacting any kind of change or additional projects in our lives is best done in small steps, not in giant leaps, and with a solid, measurable plan.

Consider the differences between wishful thinking and successful planning. One big difference is, when thinking of a goal or resolution, we tend to think BIG and very GENERAL:

01-livewelllakewood• Lose weight
• Exercise more
• Drink more water
• Eat healthier
• Start my own business

What does any of that mean? Do you have a plan? What does it look like day-to-day? What are the individual daily steps you need to take to get you there?

Before you join a gym, commit to doing home exercises each morning while your coffee brews. Rack up success at this small commitment first. My book gives you ideas and a plan on how to do this.

Take the bread/starch component out of just one meal a day – namely, DSC_0795breakfast – and enjoy daily success at feeling better. Add a serving of vegetables to breakfast in the form of a giant handful or two of spinach or baby kale lightly sauteed in a dab of extra virgin olive oil to go along with your bacon and eggs. You will never miss the toast and your meal will last for hours.

Toolkit for Wellness readers absolutely KNOW how to drink more water, AND are DOING it! It’s EASY because it is NATURAL!

1Understand what ‘healthier eating’ means. If you have made that one small change to breakfast, you are well on your way! Keep up the good work with breakfast every day and notice the boost in your sense of accomplishment and self-esteem! This is a resolution that will be lasting, perhaps for the first time!

Take a look at lunch in February. Rome was not built in a day, but with small DAILY steps, a strong sense of accomplishment, a proven track record, and a plan in your Toolkit for Wellness, you are DOING this!

Starting that business? Are you learning how to do it? Dream. Write it down. Learn all you can. Stay inspired with other like-minded people. Take the first preparatory sDream-Big-PPT-Titletep. Do some tiny thing each day to move you forward. Tell others. Share your excitement. Lather. Rinse. Repeat.

Becoming an author was at least a five-year dream for me. A few false starts, sure; then, Toolkit for Wellness actually began to take form in February 2015 and was published November 2015. Much learning. Big support group. Stretching beyond my comfort zone. And SO worth it! I am empowering others with hope and a plan!

My resolutions for 2016

  • Strengthen my morning routine a.k.a., ”Series of Good Things,” with special emphasis on an expanded exercise routine with added weights, and more time in meditation and prayer. Take notes, journal, and make this my next book.
  • Write once a week for foodtalk4you,com and add value for my readers from sharing in-depth research
  • Prepare for and do more Designed for Health Seminars
  • Expand the reach and presence for Toolkit for Wellness by planning my first book signing early in the New Year, and getting it into key retail locations.

jumpWhat are your resolutions? Care to share? We can cheer each other on! Leave a comment!

In 2016, readers of FoodTalk4You will see more recipes for healthful eating that will reflect an anti-inflammatory diet, more stress-relieving ideas, and more exercise ideas – all food for our body, mind, and soul!

I wish each of you the happiest and healthiest of New Years!

Deidre

 

 

 

Blogging for good health!, Recipes

Santa’s Got a Brand New Bag! (Oh yeah…)

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Poor Santa! So much sugar! But the poor fellow LOVES cookies! Is there an answer? Yes! santa 2No need for the Old Elf to be totally deprived of his seasonal favorites! Step into my Christmas kitchen for a quick recipe share of two satisfying confections that do not deliver a huge sugar/carb hit. These macaroon and oatmeal recipes will more than fill the bill for treats that do not overdo things and Food-Talk-4-You-12will keep you in balance.

Midnight Macaroons were developed to be part of a regular care package sent to our daughter for a moment of hugs-across-the-miles during her grueling night shifts as a Resident Physician. She shared them with her fellow residents during their – rare – breaks.

Midnight Macaroons

Preheat oven to 350 degrees or convection oven to 325 deFood-Talk-4-You-3grees

Cover baking sheet with parchment paper

Combine dry ingredients in a large bowl:

• 1 1/3 cup unsweetened, finely shredded coconut
• 3 tablespoons gluten-free flour (I used Krusteaz Brand)
• 1/8 teaspoon sea salt
• ¼ cup cocoa
• 2 tablespoons mini dark chocolate chips (I used Ghirardelli Brand)

Food-Talk-4-You-2Beat/whip 3 large room temperature egg whites until they become fluffy.

Then gradually add 1/3 cup white sugar while beating.

Add ¼ teaspoon almond extract and continue beating until stiff peaks form.

Spoon whipped egg white mixture into the dry ingredient bowl and gently fold Food-Talk-4-You-5ingredients until combined.

Using a cookie scoop – I used a 2 inch scoop – place dough onto prepared baking sheet. These will not spread out.

Bake 25 minutes and cool on a rack. Smaller cookies will need less time to bake.

For an optional added chocolate “hit” you can easily dip the tops of these into melted dark chocolate.

These are not especially sweet (YAY!) and are totally satisfying and provide LOTS of nutritional goodness through the egg whites, coconut flakes, and dark chFood-Talk-4-You-6ocolate.

I stress in Toolkit for Wellness – barring severe allergic reactions – an 80/20 approach to anti-inflammatory eating should meet our needs to be mindful of how we ‘fuel’ our bodies without making Food-Talk-4-You-8us obsessive. I choose to stray from the path of “no grains” once in a while as a serving of white rice is savored or a gluten-free corn chip is enjoyed at a party. But, oatmeal labeled “gluten-free” has been calling me like sirens from the deep.

I bought a bag of Bob’s Red Mill Brand Gluten-Free Rolled Oatmeal last year and ended up just giving it away to a friend. I didn’t trust myself to not go down a very slippery slope into regular bowlfuls of carbohydrates in the morning. Well, I took the plunge this year and used some of that oatmeal to create a fabulous treat. So far, so good. One cookie every other day or so! Who is in control at all times? Me! I can do this!

Traditional oatmeal cookies call for a total of 1 cup sugar (brown and white), but I eliminated one third cup of that and did not lose a bit of flavor or fun. I think this could even be made with less sugar than that and be just fine.

Low Sugar, Gluten-Free Oatmeal, Raisin, Walnut Cookies

Food-Talk-4-You-1Preheat oven to 350; or 325 degrees for a convection oven. Cover baking sheet with parchment paper.

Combine in a medium-sized bowl:

• ½ teaspoon gluten-free baking soda
• ½ teaspoon gluten-free baking powder
• ½ teaspoon sea salt
• 1 teaspoon xanthan gum
• 1 cup gluten-free flour

Cream in a large bowl:

• ½ cup grass-fed butter
• 1/3 cup brown sugar
• 1/3 cup white sugar

Mix into the butter mixture:

• 1 egg
• 1 teaspoon vanilla
• 2 teaspoons water

Add dry ingredients to the wet and mix until combined.

Stir in:

• 1 ½ cups gluten-free rolled oats
• ¾ cup activated nuts, chopped (See Recipe chapter in Toolkit for Wellness)
• ½ cup golden raisins

Using a cookie scoop, put scoops of dough onto prepare baking sheet.
Bake 10-12 minutes for 2” cookie scoops. Smaller scoops will require less time.

cookies in freezzer
Cookies in freezer

My only improvement on these delicious recipes is that I will use a smaller scoop next time so I can have more cookies and smaller servings.  A move to smaller treats will keep these cookies closer to the 80 side of the equation! These both freeze well, by the way; so the treat can last longer if you are not sharing them.

icaughtsantacom-2-90_grid_6So, now we see Santa settling by the hearth with his NEW, favorite book to learn of other amazing ‘tweaks’ he can make in his daily life that will revolutionize his health and peace of mind!

Merry Christmas and Happy New Year to one and all!

Deidre

PS- Thank you for making Toolkit for Wellness a Best Seller in ALL of its categories at one time or another!

Remember! The eBook is still at $0.99 until Christmas when the price goes up. If you prefer reading on a devise, that’s a great bargain for yourself or someone you care about.

But wait, there’s more! The paperback version is ready and also available through Amazon! Click HERE to get yours today!

 

 

 

 

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Let’s Get Back to the Basics!

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Are the basic tenets of personal wellness slipping as the hustle and bustle of the holiday season reaches a fever pitch? Add the daily responsibilities of work, family, and household needs, and we have a recipe for feeling over-whelmed and out of control. Just the opposite of what we want to be about! Let’s rein in this downward spiral by taking just a few minutes to return to the basics.

What are the basics?

ToolkitforWellnessBolder(1)As discussed in my new book, Toolkit for Wellness – Master Your Health and Stress Response for Life, before leaping into drastic changes in order to be “more healthy,” a few mindful steps must occur.

B-R-E-A-T-H-E and connect with yourself and your creator…
Amidst the hustle of publishing my book and the increasing responsibilities as a care-giver, I was just as guilty of dropping my stress-reducing practices as anyone else might. Today, that stopped. Stressed

Coffee brewing time exercises continued as usual; but calming breathing time and connecting time had slipped by the wayside.
I mean, if I don’t take five minutes for this, what’s the point to living?

So, sit down by the window if it’s too cold or wet to be outside and do the following:

Breathe-300x199• Close your eyes

• Rest your hands palm side up on your knees to be open to the universe

• Take several mindful breaths – feel the air enter, circle around your lungs, and exit gently

• Think only on the movement of air within you – if thoughts creep in, gently release them

• Acknowledge there have been times when you strove to be in total control and the sole source of power – sort of like relying upon a paper match that only dimly lights and is soon consumed; when, in fact, you should have plugged in to the Power of the Universe instead

• Connect with your “Forever Power Source” to recharge, praise, and seek guidance

• Renew you commitment to working with your body as a team. We family-bondingall want our bodies to work properly 100% of the time, but are we fueling it properly 100% of the time? Knowing our cars won’t work properly to get us to our destinations if they are not properly maintained and filled with the proper fuel, how can we expect our bodies to get us there if we ignore how we treat and fuel them? At what point today do you not care if your body is functioning properly?

• Remember Thanksgiving! We should count our blessings every day; be thankful you have been equipped to meet the needs of this moment and this day

tired-santa-dogThese basic steps to starting the day take just a very few minutes and will help us all refocus and keep our inner selves on track, even while we do the many extra activities that come with the holidays. These basics may also help us redefine what is really important and what is worthy of our time!

To a calmer, more centered December!

Deidresale

Toolkit for Wellness is available as an eBook on Amazon for just $0.99 until December 24th! Just click on the tab under the banner to buy it.

Paperback version is going to be out very soon! I know many of you prefer holding an actual book! Not only will it be nice to have something to hold, but many of you have also said it will make a perfect gift to give this year! I’ll keep you posted about it.

 

 

Blogging for good health!

“Toolkit for Wellness” Free Today and Tomorrow! Hurry!!

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This is a birth announcement! Toolkit for Wellness, Master Your Health ToolkitforWellnessBolder(1)and Stress Response for Life, is now on Amazon for FREE in its eBook version! Weighing in at 237 pages, it’s already at the top of 2-3 growth charts – depending on which ones Amazon displays! Loyal readers, please help me spread the word to others that improved health is just one easy breath, one anti-inflammatory meal, and one movement away. Help yourself and others know what tiny, daily steps can be taken, which are easily repeatable, and will pave the way to a healthier life.

How to help? Download your FREE copy today or tomorrow and share this opportunity with your friends. You do not even have to own a Kindle; there is a button to push that will enable you to download your copy of Toolkit for Wellness to ANY device!

If you miss the FREE days, don’t worry, Toolkit for Wellness eBook will be just $0.99 until Christmas!

To make sure you take advantage of this exclusive offer, CLICK HERE!

I know most of you want a paper copy as well. The soft cover version will be released VERY soon. There will be plenty of time to get your copies before Christmas. What could be a greater gift for someone than a ‘toolkit’ they can easily, naturally, and successfully use every day for their life-long health!

There will be a book signing in New Bern, North Carolina.   Date, time, and location to be announced!

Thanks for everyone’s support in this huge project!

Humbly yours-DEIDRE 1

Deidre

 

 

 

 

 

 

 

 

Blogging for good health!, Recipes

The Time for Thanks Has Come

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AutumnleavesSTAs the temperatures start falling, along with the glorious and colorful leaves, our attentions turn inward and homeward to Thanksgiving! Whether you celebrate once, or several times with different groups of family and friends, this is a time of reflection and gratitude. I learned a new twist on my usual turkey and stuffing prep, and wanted to pass this along to you. See, we had our family Thanksgiving early in November this year, so this approach is fresh from the kitchen and just in time for the actual holiday!

With two grandchildren on cranberry cleaning and culling duty, and cleaning-cranberriesthree adults to tackle everything else, this Thanksgiving was a delightful process, running like a well-oil machine, intermingled with uproarious laughter and memory making for the ages. Even after final cleanup, there was still enough energy for more laughter and stories.

Raw-Turkey-2

Our daughter created a turkey rub mixture that took a garden-variety-store-label-turkey into the moistest and most flavor-infused turkey I have ever eaten!

Moistness had usually been a hit-or-miss thing for me; but this rub will take chance and good luck out of the recipe, and should guarantee great results every time.

Into our small food processor, Serena put the following ingredients:

Turkey rub:

Rosemary-food-talk-4-you
Sprig of Rosemary

1 cup sauteed onions and red bell pepper

5 – 6 cloves of raw garlic

1/2 stick of butter

Large sprig of rosemary

Handful of parsley

Several sprigs of thyme

Dash of cuminHappy-Thanksgiving-2

Salt

Pepper

Blend all ingredients together in a food processor and rub underneath the skin on the breast of the turkey, inside the cavity, and all over the top.

Measurements are Happy-Thanksgiving-3approximate. 🙂

The turkey was baked covered with foil until about the last 30-45 minutes until the pop-up timer came up.

Even our cornbread stuffing/dressing seemed extra special this year. The non-dressing lovers among us couldn’t get enough! Here’s what we did:

Stuffing:

gluten-free-cornbreadGluten-free corn bread made with applesauce***

3-4 slices of gluten-free bread (we used Glutino Brand, seeded bread)

One onion

3-4 cloves garlic

Poultry spice mix

Salt

Pepper

Cut the breads into cubes and toast. Sauté onion and garlic in butter. onionSeason with poultry spices, salt, pepper. Mix into toasted bread cubes. Moisten with turkey broth taken from the simmering pot of giblets destined to become gravy. When the turkey comes out, add turkey juices from the roasting pan to the stuffing.

Bake at 350 for 30 min, covered in foil.

Enjoy. 🙂

TURKEY RUB AND STUFFING RECIPE

***We had made a square pan full of cornbread using about a half-bag of Bob’s Gluten-free Corn Bread mix. After six of us all had a piece, we used the rest for the dressing. The mix seemed a little dry because it was probably more than half a bag, so we added 4 oz. of unsweetened Thanksgiving-Table-Decor-Martha-Stewart-07applesauce. The texture was less crumbly.

So, may you savor the moments with family and friends along with some savory turkey and dressing! You will find, using Serena’s method, the meat throughout the turkey will be moist and kissed with the flavors of the rub. No more dry white meat!ToolkitforWellnessBolder(1)

I hope to be publishing Toolkit for Wellness very soon! An announcement will be forth-coming!

Happy Thanksgiving!

Deidre

Blogging for good health!, Recipes

The Pumpkin Patch is Open!

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Do you do a happy dance when all things pumpkin-flavored reappear PumpkinSpiceLattein the fall? It’s a short season, so I look for every way imaginable to ramp up pumpkin goodness. I have two pumpkin delights to share with you today. First, a pumpkin version of Bulletproof Coffee, and a pumpkin spice version of my Breakfast Cookie recipe.

My early morning solo-brew is either loose leaf green tea or Bulletproof Coffee. It’s a part of my Series of Good Things that starts most days:

Large glass of water after swishing out the cobwebs first thing each morning.

Water on face to open eyes – a real must to enjoy what follows.

Open all the curtains.

Plank_modified_opHead for my mat in the guest room to do full and half planks, full and half push-ups, and a slant. (All exercises are explained in my Toolkit for Wellness which is finished, but still needs formatting, subtitle, and a NEW book cover- more on that in a bit).

Make my way into the kitchen to preheat tea pot/French press pot and start heating water.

Do my step-to-jog-to-run-in-place exercise while the water is heating.

Brew either the coffee or the tea for 5 minutes.

Do squats and lifts with a kettle bell or arm exercises during brew time.

Pour and enjoy.

Bulletproof Coffee is special coffee made from mold-free coffee Pumpkin-3-Rbeans. I learned from Dave Asprey, who writes the Paleohacks newsletter and sell it, that most all coffees are polluted with mycotoxins that can adversely affect people. Think sinus congestion, headaches, and other ailments. Enter mold-free Bulletproof Coffee.

After the coffee is brewed, I add the healthy fat of 1-2 teaspoons of organic ghee and blitz it in my Vitamix. Ah-mazing!

Being it is pumpkin season, I have been adding a couple tablespoons of pumpkin puree, pumpkin pie spice, and -yes- a half teaspoon of sugar! This is truly a sensory delight! My own pumpkin spice latte right at home! Even GOOD for me!

What would go great with a Pumkin-spicepumpkin latte, but Pumpkin Breakfast Cookies? Below is the annotated recipe I have published before on this blog and am putting into my new book, Toolkit for Wellness. We are not interspersing pictures this time so you can see it all together.
Breakfast Cookies freeze well and are a staple to have around for a light meal (2 cookies) or a light snack (1 cookie).

This is like a sneak preview of what is in the recipe chapter of the book!

Breakfast Cookies

Adapted from a recipe by Danielle Walker

This is a large recipe that makes about 27 cookies using two large parchment covered cookie sheets. I use an 11-cup food processor to mix most of this, followed by a final stirring using a large bowl to incorporate the two batches of ingredients.

In a food processor, place the following ingredients and pulse 2-3 times for 15 seconds each. Pulse until dates are in very small pieces and bananas are smooth:

1 Tbsp. lemon juice

3 large, ripe bananas broken into chunksplenty-of-pumpkin`

7 medium-sized dates /or/ 5 large Medjool dates, soaked in warm water for 15 minutes and drained

2 Tbsp. ghee /or/ palm shortening

1 cup unsweetened applesauce /OR/ replace with pumpkin puree

Pour the majority of this mixture into a large bowl. Scraping is not needed. Then place the following ingredients into the processor bowl and pulse for 5-6 bursts until incorporated:

1 cup of hazelnut /or/ almond flour* – This time, I used 2/3 cup almond and 1/3 cup coconut flour

1/4 cup ground flax seed

1/4 cup hemp seed hearts

1/4 cup Great Pumpkin-Patties-RLakes gelatin

3 tsp. cinnamon /OR/ replace with pumpkin pie spice

2 tsp. vanilla extract

2 tsp. baking soda

Add the following to the nut flour mixture and pulse 3-4 bursts until incorporated:

1 cup unsweetened coconut flakes

1/2 cup dried fruit of choice usually a berry /OR/ golden raisins

Add contents of food processor to those in the large bowl and hand mix using a large wooden spoon or spatula until well-combined. The batter is a bit wet, but should hold its shape well. If it seems too wet, add some more nut flour.

Using a golf ball-sized cookie scoop, form dough and place onto parchment paper-covered cookie sheets.

Using damp fingers, gently press each on down a bit.

Bake at 350 degrees for 20-25 minutes. I used a convection oven, which automatically lowers the temp to 325 degrees. A regular oven may take a little less time at the higher setting. Cookies will still be a little bit soft but not mushy when done. Place cookies on a cooling rack where they will firm up.

A couple of these make an awesome breakfast, especially when Pumpkin-2-Rspread with almond butter alone or almond butter mixed with a tad of Justin’s Chocolate Hazelnut Butter. Justin’s version of Nutella has organic cane sugar as the third ingredient after hazelnuts and almonds and contains only 8 grams of sugar compared to the others 21 grams of sugar as the first ingredient!

* I have used various combinations of flours depending upon what I had in stock. Coconut flour will dry dough, so the amount of moistness will change depending on how much coconut flour you use.

Click this link for a printable recipe of FoodTalk4U-Breakfast Cookies

NEWS from Toolkit for Wellness!

5181280_origThe book cover currently posted on our Facebook site is NOT the one I’ll be going with! I know everyone just loved the “blue cover” but deep down inside, I just knew it was not representing the larger message. A member of a Facebook Community I am in, not only gave me some pointers as an author, but also shared with me a concept cover based on what he had gotten from my book. Well, folks, he was spot on! So, off to a graphic artist I went and I am waiting to see how this turns out!

A new cover means a delay, but if something is worth doing, it’s worth doing right! I look forward to sharing the new look with you as soon as possible.Pumpkin-patch-find

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Here’s to pumpkin!

Deidre

Blogging for good health!

Here We Grow Again!!

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Construction Zone!  under_construction

Change is in the air! How do you like the new banner? We are trying for a look that reflects the broader scope of Foodtalk4you’s message which is reclaiming your health one meal, one breath, and one movement at a time. It’s all about the topic of personal health, which is so much more than physical food.

Food for the mind, body, and spirit!

digestive-systemDoesn’t the crisp, early fall air sort of make you feel like starting anew? January never did it for me. It has always been September that represented a time of rebirth. Maybe it’s being either a student, parent of school-aged children, or a teacher for most of my life that has just programmed me to that ‘back to school’ new start feeling every September. In any case, you are in a construction zone!

There are several projects going on to better serve you, dear reader, so we can stay connected, spread the message to help others, and to more easily share good wellness news. Here’s what’s happening:

1. My book, Toolkit for Health, has almost finished the editing process! sad-writerFormatting will follow, final book cover selection needs to happen, and then after a lot of other stuff, I hit the ‘publish’ button and it will come out on Amazon. Maybe an audio book, too, in the future!

2. I will need help with the book cover selection process! Believe me, this is like building a house. There are zillions of choices to make all along the way of publication. Book cover design is just one of the more visible ones and I would like your help. Very soon, you will get a notice of a new post that will contain book cover choices you can vote on. Your opinion counts, and while the final decision is mine, your input and comments will be greatly cherished, indeed.

keep-calm-and-smell-all-the-new-books3. The book launch will start off with a BANG! As in FREE! You will be alerted to the free eBook period by way of a new post. If you could get your free eBook copy of Toolkit for Wellness, read it, and leave a (positive) review on Amazon as quickly as possible, that would be great! Reviews drive results, and my goal is to get a best seller launched!

4. We are getting linked to social media! Yay! Soon, you will be able to share articles with others who could benefit. It’s all about sharing and helping others to understand it is never too late to reclaim health and over-all wellness! Foodtalk4you will have its own Facebook page you can ‘like.’type-writer-keys2

5. With daily writing for Toolkit for Wellness coming to an end, I promise to give you one new article a week that will be of value to the wellness of your mind, body, and spirit. Consistent application of small goals is one of my themes for success in Toolkit for Wellness, and consistent weekly sharing of positive information is my personal goal of giving you up-to-date thinking and research about how we all can keep our wellness journey on an upward path!

health_wellness-960x400There are several awesome, non-inflammatory, and super wholesome recipes I can’t wait to share with you in the coming weeks! I can’t help but notice how people are posting more and more pictures of food on Facebook! Foodtalk4you will be posting on Facebook, too.

It seems to be the season to turn in to the home hearth for great eats! The BIG difference, here, is that our recipes will actually do us good on the insides and will contribute to our physical health, not to our physical breakdown. Of course, we know that improved physical health colors our mental and spiritual health as well!

Can you sense it? Good things are coming! Drink that extra glass of polImage.cfmwater first thing each morning and then drink up the fresh air as you get the newspaper or mail outdoors! Ah, fall! We can do this!
The most important thing you can do right now is to make sure to subscribe to foodtalk4you so you will not miss out on the FREE period of the eBook version of Toolkit for Wellness! When the hard copy comes out, you will also be alerted to the reduced price launch period as well!

Click the subscribe button now to make sure you do not miss hearing about the FREE book launch!

Thanks,

Deidre

 

Blogging for good health!

It’s Great to Be Alive – So Thrive!!

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If you don’t live in a larger metropolitan area, then access to the cool and healthy stuff is left to navigating Amazon. Even if you are lucky enough to live near a Costco or a Whole Foods store, you are stuck with Costco’s unpredictable selections and Whole Food’s elite Shopping Cartpricing.

What to do?

Well, this spring another website did what I am about to do, and that is share good news!

Don’t we love to do it?

Like a great recipe for Watermelon Salad I will soon be passing on to you. The checkout lady at Hyundai of New Bern had a watermelon on her desk which caused a comment from me, which caused her to share a recipe with great enthusiasm, which caused me to fix it for my family, which caused rave reviews by all, which caused me to want to share the recipe with you—soon.watermelon

Next post.

But FIRST, let’s solve the healthy food and healthy body products shopping problem! There is an answer to our pain! I have been trying out this resource since the spring and have nothing but raves about Thrive Market. Costco-meets-Whole Foods-AND Amazon – but BETTER! How about saving money better!? Selection better!? Free shipping better!?

Surprised-WomanThere is so much to like about Thrive Market! When you use the link on THIS PAGE, you will really help sponsor the foodtalk4you.com website! Nothing in the world is free, and maintaining this site does have its expenses – which I have gladly been funding myself—but, working as an affiliate for Thrive Market, we can help cover our website costs.

What immediately grabbed me about Thrive Market was their commitment to giving more people access to healthier choices at reduced costs. It is a membership organization, and they match every new membership with a free membership to a lower income family found through organizations such as Boys aThrive_Sharing_0004_5nd Girls Clubs of America.

Another thing I have found is that shopping and finding what I am looking for is so easy. I just love that drop down selection of gluten free, dairy free, Paleo, vegan, etc.!

Have I said “awesome” yet?

Everything they have shipped me has arrived in pristine shape; and perfectly packaged in recyclable materials. I recycled my paper “net” wrappings during Vacation Bible School when they became tree bark for palm trees! Fabulous!

Thrive_Sharing_0000_1Just today, I have another favorite thing about Thrive Market! They just sent me a refund for a certain item that was out-of-stock, along with profuse apologies, AND a 25% off code to use on my next purchase! Stupendous customer service! That was a first for me!

I think you will enjoy finally having a place to shop for the better choices! Thrive Market has a great and growing selection to choose from and everything is easy to find. Give it a try by clicking on the link provided below so you, too, can Thrive!

Just about every food item I have shown you on this blog is available through Thrive Market!

In health-

Deidre