As 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 three 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.
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:
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 cumin
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 approximate. đ
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 couldnât get enough! Hereâs what we did:
Stuffing:
Gluten-free corn bread made with applesauce***
3-4 slices of gluten-free bread (we used Glutino Brand, seeded bread)
***We had made a square pan full of cornbread using about a half-bag of Bobâs 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 applesauce. 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 Serenaâs method, the meat throughout the turkey will be moist and kissed with the flavors of the rub. No more dry white meat!
I hope to be publishing Toolkit for Wellness very soon! An announcement will be forth-coming!
Do you do a happy dance when all things pumpkin-flavored reappear in the fall? Itâs 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. Itâs 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 â a real must to enjoy what follows.
Open all the curtains.
Head 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 beans. 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 pumpkin 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 chunks
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 Lakes 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 spread with almond butter alone or almond butter mixed with a tad of Justinâs Chocolate Hazelnut Butter. Justinâs 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.
The book cover currently posted on our Facebook site is NOT the one Iâll be going with! I know everyone just loved the âblue coverâ 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, itâs worth doing right! I look forward to sharing the new look with you as soon as possible.
Change is in the air! How do you like the new banner? We are trying for a look that reflects the broader scope of Foodtalk4youâs message which is reclaiming your health one meal, one breath, and one movement at a time. Itâs all about the topic of personal health, which is so much more than physical food.
Food for the mind, body, and spirit!
Doesnât 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 itâs being either a student, parent of school-aged children, or a teacher for most of my life that has just programmed me to that âback to schoolâ 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. Hereâs whatâs happening:
1. My book, Toolkit for Health, has almost finished the editing process! Formatting will follow, final book cover selection needs to happen, and then after a lot of other stuff, I hit the âpublishâ 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.
3. 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. Itâs 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 âlike.â
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!
There are several awesome, non-inflammatory, and super wholesome recipes I canât wait to share with you in the coming weeks! I canât 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 water 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!
Tired of swooning over the covers of Southern Living and other magazines just wishing you could join the rest of the world in cool summertime deliciousness? Except, you have wisely chosen to no longer eat gluten; and since giving up sugar, you really do not want to get that addiction started again. So, you stand in the line at the checkout counter at the grocery store and you salivate at the magazine covers looking pitiful and deprived. It could be embarrassing:
âClean up at register 5; customer weeping buckets and drooling on the floor!â
I regularly prepare what I like to call âFruit with Benefitsâ which is a concoction of already healthful berries, sometimes an apple or a pear, and varying amounts of Great Lakes gelatin and ground flax seed. This gives me all the goodies of the berries PLUS protein, PLUS more fiber, PLUS Omega-3 fatty acids! A small scoop of this satisfying dessert and you are a happy camper.
Since developing my âFruit with Benefitsâ skills, I am always looking for ways to squeeze in some more nutrition. Therefore, when presented with this mouth-watering spread in the magazine about icebox pies, I began to wonderâŠand as the imaginative and creative juices flowed, an idea formed⊠Well, I think Iâve done it!
There is a bit of sugar, just over Âœ cup total, for the entire pie but thatâs compared to way over 1 cup of sugar in the original recipe that uses store bought peach preserves which have who knows how much sugar?!
The original recipe called for folding gobs of whipped cream in the filling, but I chose to not even convert that by using more whipped coconut cream. Enough is enough.
I have tried lots of gluten free pie crust recipes, but this one is the best. One of the things I especially liked were the occasional whole flax seeds that had escaped the food processor blade; it not only tasted great, but it looked great, too!
So, do not despair my lovelies, this will be a great treat, not sweet enough to initiate binge carb fests, but smooth and creamy and peachy enough to make you smile!
This recipe has plenty of bone and joint health benefits of gelatin and boosts in protein from not only the gelatin and eggs but from the flax seed that also gives omega-3 fatty acids! Win! Win! Win!
Prepare the crust first so it can completely cool before adding the contents.
Put the following ingredients into a food processor and pulse until well-combined:
1/2 cup whole flax seeds
1 cup almond flour
1/4 cup sugar
1 tsp. Kosher salt
6 Tbsp. butter from pastured cows, melted- (I use the Kerrygold brand)
Pat dough into a smooth ball and press into a 9-inch, lightly- greased pie plate. Evenly distribute the dough, pressing it up the sides.
Create an edge. I just pressed a fork into mine.
Bake 6-10 minutes at 325 degrees until golden. Remove from oven and cool.
1 Tbs. gelatin that is wisked together with 1/4 cup boiling water: NO lumps!
Prepare the filling as follows:
Fill a 3 1/2 quart sauce pan with water and bring to a boil over medium-high heat. Reduce heat to medium to keep at a simmer.
Using an electric mixer with the whisk attachment, whisk the following together in a 2 1/2 quart glass bowl:
3 large eggs
1/3 cup sugar
Place bowl over simmering water and cook while whisking constantly five to six minutes or until mixture becomes slightly thick and sugar dissolves. Remove from heat and the simmering water.
Place 4 tsp. gelatin in a small bowl and pour 1/4 cup boiling water over it, whisking constantly until gelatin is completely dissolved.
Using the handheld electric mixer, whisk the egg mixture on high speed for 8-10 minutes until ribbons form on surface of mixture when beater is lifted.
Add gelatin mixture and continue whisking one more minute.
Fold in the peach âjamâ and a pinch of kosher salt.
Spoon filling into cooled pie crust and arrange thin slices of 2 medium peeled peaches over the filling. Cover with plastic wrap and freeze 2 hours.
Serve slices of pie with a dollop of whipped coconut cream sweetened with a pinch of sugar and a splash of vanilla!
My absolute favorite morning routine sets me up for greeting the new day with renewed and centered energies. Whenever possible, this is what sets me on a great path. I call this a âSeries of Good Things.â We started talking about this in the fall series of Designed for Health classes, and with my deeper understanding of habits and habit formation, it is all coming together for me with positive results.
Let me share:
Rise and shine at the same time each day! In doing so, I am waking naturally a few minutes before my gentle phone alarm announces itself. With more consistent bedtimes, waking up is not so problematic. Sleeping in has robbed me of too many retirement mornings, and I regret it when I do. No. Getting up at a consistent time is my first good thing.
Drinking that first full cup of cold water right after swishing out the âcob websâ from my mouth is good thing number two. Start the day with the best “hydrater” of all: water.
If my husband is up, I will make the bed on my way to the closet to dress. Good thing number three. The bedroom is neat and I am already on a roll!
Moving into the kitchen, I pass the refrigerator first, so I grab my cold Braggâs apple cider vinegar from the door, pour a tablespoon-full into a glass, add about 6 ounces of water, and chug. This is a personal experiment; many in my spring Designed for Health class are doing it for cholesterol benefits. My research has netted a zero on scientifically proven health benefits except for well-documented benefit of improved blood sugars. I am doing it to add acid to my stomach in hopes to improve some reflux issues. While we refer to acid reflux, often it can be a result of not enough acid in the stomach. We will see. No harm for sure, and â hey- thatâs more water! Good thing number four.
Then, I have to start my day feeding my menagerie of birds and squirrels! Watching their antics off the back porch is our major amusement and delight. Thatâs number five.
Taking a few deep, mindful, meditative breaths while pausing to sit on the porch swing helps me calmly set myself up for a new day. âThank you, God, for this new day; thank you, Lord, in every way for your blessings great and small; make me a blessing to others this day. Amen.â Six.
Then, while the coffee or tea is brewing, number seven is my favorite to check off because, not only do I enjoy doing this, but getting to it can be hard for me. Plank time! Starting with a childâs pose to stretch my lower back, I move forward to do my two minutes of planks: full body plank followed by a ârestfulâ half-plank from the knees.
The rest of coffee brewing time is dedicated to slow motion squats, kitchen-counter slow motion push-ups, palms up arm circles, ballet-bar style toe points to the front, side, and back: very good for balance. That is number eight!
Bing, bing, bing! Coffeeâs ready! Thatâs number nine!
So – exercise minimums are met, bed is made, water is drunk, nature is fed; well⊠itâs a series of good things!
I hope that you, too, have a âseries of good thingsâ you are doing for yourself each day. Please share them with me!
To summarize some good things we have covered here and in class about improving our over-all wellness:
1. Mindful breathing
2. Gratitude each day
3. Drink some extra water
4. Taper-off and eliminate added sugars
5. Eat real food. Eat food without labels!
6. Half of your plate each meal should be (mostly green) veggies
7. Use good fats- butter and ghee from pastured cows, coconut oil, olive oil, avocado oil
8. Supplements should include Vitamin-D, omega-3 fatty acids, probiotics, and magnesium with your calcium
9. Toss the grains- they cause inflammation seen and unseen, and work against vitamin and mineral absorption
10. You may also want to toss the legumes: dried beans and peanuts- because they can have an adverse effect on digestion, can block absorption of vitamins and minerals, and can be inflammatory
11. Keep a regular bedtime and get enough sleep
12. Move and stretch your body every day. I have just started weekly Yin Yoga classes and am just loving it! More restful sleep; greater inner awareness and calm; and a more balanced feeling.
13. Set tiny, repeatable âtweaksâ to move yourself toward better wellness.
14. Simplify, simplify, simplify!
15. Rather than getting more âstuff,â gather experiences in your life!
16. Smile!
As I concentrate on finalizing my book, preparing single day seminars, and simplifying my own possessions by cleaning and tossing out, I will be taking a bit of a blogging sabbatical. There may be the occasional summer recipe or thought, but I am going to practice what I preach by simplifying and daily application of things that make our ultimate goals come true!
Congratulations, self! You decided to break away from sugar as the one good thing you were going to do. A little tough at first, perhaps. No Pop Tart for breakfast. No mid-afternoon cookie break. Cake for dessert? Nope. No added sugar this week!
And you did it! Funny how, after the first three days, the yearning for sweet stopped! It felt so good, too! Those knee joints didnât hurt so much. There was enough energy all day long! That mandatory afternoon nap wasnât even needed or missed! I could just sit down and relax while reading a book and not fall asleep mid-sentence.
Why, then, oh why, did I think I could reward myself with a sweet dessert? Why? Why would I want to break the âspellâ of being FREE from sugar? And not just as a habit! Why, oh why, did I think that one dessert would not have an effect on me?
Immediately, I felt physically weighted down.
The sofa beckoned me for a napâŠ
Where did my pep go?
Why was I hungry later on?
This is how it was for one of our Designed for Health class participants last week. Great progress in sugar habit modification, and an even greater personal example to her about the power of sugar.
Not only does sugar contribute to blood sugar and hormone imbalances, but it is addicting to the extreme, contributes to body-wide inflammation, disrupts thyroid balances, provides fuel for cancer tumors, and generally mucks things up.
Note to selfâŠonce off sugar, stay off!
Another case, this time with yours trulyâwho should know better – I know, I know⊠We were eating lunch at our favorite destination, Carolina Bagel. Passing on the bagels is not even hard; I just do not do gluten, but I am not Celiac. I forgot to ask to have the croutons left off the salad. I had no trouble removing them from my plate, butâŠoh, there were a couple left and they are seasoned so wellâŠ
Whatâs a few measly (delicious) croutons? Was I going to be above any reaction at all? No.
Just 30 minutes later there was a knot in my gut for a while; and why did that nameless malaise suddenly appear?
Note to selfâŠlisten to your body and do not eat the gluten. Ever!
Those were the things I noticed right off; but what was happening on levels I could not immediately appreciate?
We all may think we can be above it all, be the exception, but âno.â
Donât beat yourself up for temporarily not thinkingâŠalthough, not thinking is a choice, tooâŠ. But okay, you may goof. Just pick yourself up, dust off, appreciate that your body ALWAYS tells you the truth, and recommit to listening better and thinking smart.
May is National Celiac Month. I will be sharing some new information about gluten, grains, and intestinal permeability a.k.a. âleaky gutâ on this blog and in my Designed for Health classes at First Baptist Church.
If you are in the New Bern, NC area, please join us next Wednesday at 6 pm in Building A. We will be sharing information about healing our guts through supplementation and food choices.
Stay tuned-
Deidre
What do I mean? Isnât fruit full of goodness all by itself? You bet! I am not even going to try to enumerate all of the nutrient rich benefits there are in different berries, apples, and such, lest I leave something out!
But what if we could stir something up that expanded on the nutrient-richness of fruit? How about a truckload of omega 3 fatty acids? How about some collagen joint care? How about protein? Well, Iâve done it! All without added sugar of any kind if you donât want; and if you do, a small dab of honey.
This warm fruit compote will delight your senses, build strong bones, provide satisfying protein, and increase your omega 3 fatty acid intake. Wow! Letâs get to it!
Warm Fruit Compote
Ingredients:
1-3 Tbs. coconut oil depending upon amount of fruit. I used 3 Tbs
. for this quantity pictured
1 gala apple, peeled, cored, and chopped into fairly small pieces
1 Bartlett pear, peeled, cored, and chopped into fairly small pieces
Assortment of frozen berries- today I used probably over 2 cups plus
a few slices of frozen peach
Pinch of salt
Cinnamon to taste- a âsweet spiceâ that can enhance fruit without the need for sugar. Cinnamon also helps control blood sugar levels
Powdered grass-fed gelatin
Ground flax seed
Optional- only if your fruit is sour- a spoonful of honey stirred in at the end
As the mixture warms and begins to get juicy, gently stir.
Both the gelatin and the flax will thicken this mixture as the fruit releases its bounteous moisture. If your fruit compote is too runny, just sprinkle on more gelatin and/or more flax. Lower heat a bit to continue cooking without bubbling.
This refrigerates well and can be eaten warm, cold, or at room temperature. This is my go-to evening snack. So satisfying, filling, good for you and not sugary!
With a lot of help from Sheree Alderman and Michael McClendon, we are finally able to present to our readers our first e-booklet covering the recipes posted last year in a usable PDF format! Yay!
Magic Mousse, Broth, Dumplings, Smoothies, Gravy⊠itâs all there! To get your copy, all you have to do is: Click on the link FoodTalk4U 2014 Recipes and wella!! Just follow the prompts on top of the screen on the right hand side to download it!
I am following âmy blissâ (see recent blog by same name) by delving into writing my first book! It is designed to go along with the âDesigned for Healthâ series that I teach here in New Bern, North Carolina, a couple times a year but will certainly be a helpful guide for any reader! Itâs still unfolding before my eyes, and I look forward to seeing it in my hands⊠and YOUR hands!
Book writing and self-publishing represents such an exciting learning curve! I am reading more than ever, above and beyond the daily food and wellness research; and then, of course, thereâs the writing. Writing, writing, writing. I am trying to garner more resources for you and put together tools for you that will guarantee your personal success at a higher, more complete level of wellness than you ever imagined!
In the meantime, how does your plate look?
Here are two representations that summarize what I have been talking about:
1) The goal
2) How breakfast might be composed.
Whatâs the âgreen stuffâ in breakfast? Well, usually, I will grab 2 or 3 handfuls of baby spinach or a baby spinach/baby kale combination and throw them into my enamel non-stick pan with âhappy butterâ from grass fed cows, similarly sourced Ghee, coconut oil or olive oil, and wilt the leaves. Itâs a cinch! Stir those babies around a minute and theyâre done! Add some pink Himalayan salt or lemon pepper, and youâre all set!
OrâŠyou can reheat last nightâs leftover greens. Really, once you start doing this, breakfast will look funny without some healthy greens. Asparagus? Go for it! Sprouts? Green beans? Do it!
I always try to keep some mushrooms around. If they are not leftover, start them first in the pan and when they are finishing browning on the second side, scoot the mushrooms to one side of the pan and cook the spinach. After plating the veggies, you are ready to cook your eggs. OrâŠ.you can whip up the eggs, start cooking them, then add the veggies for an easy omelet!
See, you do not have to be a Master Chef to take control of your nutritional destiny!
Being âDesigned for Healthâ means more than learning how to return to eating nutrient-dense foods; it means creating and maintaining that healthy balance in all areas of our life: mentally, spiritually, and physically.
âFixingâ the food part to meet physical needs is just one part of that healthy triad. Many of us are spinning so many stress-filled plates, the mental and spiritual part of ourselves is going lackingâŠwhich then circles back to an unhappy body. Stress hormones play into poor sleep which plays into morestress hormones which play into hormones designed to push us to more starch and sugar which plays intoâŠâŠ well, itâs a mess!
Did you ever say âStop this stress-go-round, I want to get off!â?
Are you experiencing a dark existential ennui?
If there is a sunbeam shining right now, make sure to head for it! Take a 20 minute walk in the sunshine every day that you possibly can. Breathe in that fresh air. Look for things you have not noticed before. Something seen. Something heard. Something felt. Something smelled. Even this most basic exercise helps on all aspects of the health triad.
Breathing helps, too! Not the everyday kind. The stop for a minute and take slow breaths kind. See, our over-active minds are hard to shut off even during a walk â hence the idea of noticing new things â so five methodical breaths are a great way to cleanse the mind, stop the stress-go-round, and lower the anxiety level.
You know the drill:
1. Stop everything
2. Close eyes
3. Drop shoulders
4. Inhale slowly for a count of five
5. Let the air circulate inside of you for a count of five
6. Slowly exhale through your mouth for a count of five
7. Repeat four more times
Concentrate ONLY on this procedure; if another thought drifts in then gently release it. Concentrate on the feel of the air coming into your body. Imagine it swirling around inside you. Feel the release while you exhale. Mindful breathing can be a beautiful, life-saving thing. Try it right now. WhewâŠI just did, and the release is just amazing!
Another way to shift our mental and spiritual focus away from the negative can be through being a part of what I have named a Tapestry Group. I am facilitating a Tapestry Group at our church. It is an easily replicated concept you may want to try yourself. The name of this group reflects the thought that each one of us is a part of the larger Tapestry of Life; that each one of us provides a meaningful thread to this tapestry; that the color of our thread may change over time; and that the threads of others are woven along with our own to create the rich and beautiful tapestry we call Life.
Our purpose is the sharing of experiences, reflecting on matters or topics of the day, expanding or clarifying our view points, learning from others, and supporting others and ourselves through the exchange of ideas and thoughts.
At our last monthly meeting, I shared four talking points taken from a book by Karl Moore entitled, âThe 18 Rules of Happiness: How to be Happy.â His first four ârulesâ provided a great resource for reflection and sharing. To paraphrase his book:
1. Stop the pity party; self-pity eats up everything around, except for itself. Elsewhere, I recently read that we have 60-70,000 thoughts each day; while some are not that significant, others may color our whole day. So, stop the negative thoughts and go to rule #2:
2. Be grateful. Well, sure, weâre thankful that semi-tractor trailer missed hitting us on the interstate, but on a daily levelâmoment-to-momentâwe need to be grateful. I have heard of people keeping a gratitude journal whereby they make daily entries, morning or evening, for their items of gratitude. Youâve heard of that old hymn that goes, âcount your blessings, name them one by oneâ? Thereâs a lot of truth in this process as counting our blessingsâ mindfully reviewing the positive in our livesâcan create a mind-set shift, a general re-focusing on what is important, and a re-framing of how we view whatâs on our personal plates.
3. Open yourself to selectively saying âYesâ more. I know, I know; arenât we supposed to learn to say âNoâ moreâŠ.I mean, we are being stretched too thin, right? Well, sure, but some of us have gotten too good at saying ânoâ and have shut too many doors, shut out light, shut out life. There are random twists in life and unexpected opportunities that come knocking that we need to seize. Sometimes itâs even easier to say âyesâ because you participate in a positive flowing forward instead of saying ânoâ which goes against the flow of life. You be the judge; say âyesâ to good things that may be unexpected and that can open up a positive flow in your life.
4. Follow your bliss. This is an idea originally from Joseph Campbell. I remember an example of bliss in my students as they practiced what they learned in the classroom and became hands on caregivers to real patients. Their eyes lit up! They couldnât start their clinical rotations soon enough! The joy poured out of their very beings and flowed around and caressed their patients! Time flew by! Bliss is something money canât buy. What is your bliss? Probably everyone knows what needs to be done to be happy, but few are brave enough to take the steps to do it. Follow your bliss.
Get a room full of people to reflect and talk about the first four rules of happiness, and you will have a room full of refreshed folks who have a new perspective on life; who have shared and received inspiration; and who have said âYesâ to an opportunity to get outside of themselves, engage with others, and who shared their bliss!
Consider being a part of or forming a Tapestry Group. We were designed for health, and we were designed to be social beings.
Since April of last year when this blog was officially âborn,â many topics have been touched upon about moving to a more harmonious relationship with our bodies by eating foods that naturally promote health.
With the idea that we were designed for health and not disease, there must be a way to live, eat, move, and think that boosts health. The world-wide trend toward obesity, heart disease, and autoimmune diseases as western fast-food eating styles that are embraced can be reversed through eating what we were originally designed to eat.
These thumbprint summaries of last yearâs material are hopefully a good way to see the bigger picture as we approach our health choices this year. Where weâve been serves as a launch pad for where we are going, so to speak.
1. It starts in the mind. How we relate to our bodies, health, and the world around us all starts in our mind. The first class session of The Designed for Health series I teach in New Bern, North Carolina, always starts with a sort of “rededication” exercise whereby we reconnect with our body in appreciation for how we are so wonderfully made, and how we want to be in greater harmony with our body by actively listening to how it responds to what we feed it and how we treat it. We are accepting the responsibility for its care rather than just mentally going along for the ride.
2. Something âdo-ableâ: a Keystone Habit. No matter how we want to improve our lives, whether we want to write the great American novel or we want to eat healthier, we have to concentrate on the steps, the repeatable steps, we must take each day to get there. Surely, we are not going to write that novel in one day, but writing for a short, set amount of time each and every day will eventually get us the first chapter. Similarly, we are not going to turn our health status around in one day, but making a single, seemingly ridiculously small and easy-to-repeat tweak to what we eat or drink each and every day will eventually lead to a collection of changes easily incorporated into a new eating and living style that will definitely impact our health. Hence our motto: gradual and consistent.
3. 80/20. Unless there are health dangers such as severe food allergies, becoming totally obsessed about âhealthy eatingâ could ruin the day for you and those around you. Trying to squeeze out that last 20% of perfection each day can actually take some of the fun out of things. So while we gain an understanding what is good or bad for us, striving for perfection can, literally, spoil the party. Aim for the âgood stuffâ to keep up your promise to yourself, but once in a while a dab of this or that, in the absence of food allergies, can keep the fun in holidays, vacations, and life in general. Once you have converted to better choices, the standard temptations actually will hold less appeal and may not feel ârightâ when consumed, but- lighten up! 80/20 is good. Having said that, making exceptions back-to-back can be the start of a slippery downward slope!
4. Create an environment for success. Clean up whatâs available to eat in the kitchen based on how you want to eat. No more chips and ice cream in the kitchen means you wonât be looking at chips and ice cream praying for the strength to turn away. Enlist the help and support of family and friends. Share what you are learning so you can be a part of a team. Reward your milestone successes frequently with appropriately healthy treats; maybe a walk around the waterfront instead of in the neighborhood.
5. Understand âmacro-nutrients.â Understanding how our bodies naturally respond to proteins, fats, and carbohydrates really puts us in the driverâs seat for health! Want to stabilize blood sugar? Dedicate carbohydrate intake to veggies instead of grains and eat good protein and healthy fats which have higher satiety levels than starchy carbs and will not upset blood sugar levels.
8. Inflammation is a key and common evil. Food choices can actually ramp up the inflammatory process which is bad because inflammation is at the root of every disease process. Sugar and grains are the biggest culprits; read: wheat, barley, rye for the inflammatory gluten and corn for the phytates.
9. Strive for nutrient dense foods. Nutrient density relates to higher concentrations of vitamins, minerals, and the essential fatty acids and essential amino acids which we have to get from our diet because our bodies canât make them. Currently on a fat- free diet? Forget it! Youâd be missing out on vital fatty acids that your body demands for proper functioning and certain vitamins must have fat in the diet for their absorption. Proper fat ingestion is vital. The good fats contain a better fat profile than we get from the Standard American Diet. Good fats have more omega-3 fatty acids and can be found in avocados, avocado oil, extra virgin olive oil, coconut oil, nuts and seeds. Protein ingestion is vital. Strive for clean protein sources that are minimally processed, grass fed if possible, and fresh seafood. There are NO essential carbohydrates; none. So carbohydrate consumption will best serve your body if coming from non-starchy veggies that are packed with nutrients and will not disturb your blood sugar levels.
10. Less exercise can be more! One of my Keystone Habits is doing a bit of exercise during coffee brewing time, and I have learned from many sources that slow-motion exercises can yield a better effect than those done at regular speed, and that fewer repetitions are needed. Works for me! Counter top push-ups and squats are infinitely more effective when done in an 8-8-8 fashion. For a squat: 8 counts down to the squat, 8 counts holding the squat, 8 counts up. Youâll know when to stop, believe me. A few will do! If that becomes easy, just add a small weight which will increase the workload of the muscles; thatâs the key: workload, not repetitions.
11. Other possible Keystone Habits. Consider slipping in a daily boost to hydration by drinking a glass or two of water before leaving the bathroom first thing each morning. Try converting other hydration fluids from juices, colas, or coffees to green tea. Green tea contains poly-phenols that help prevent a host of diseases and conditions and also work with the body to burn fat! Try a more concentrated green tea brew to ramp-up consumption of those helpful components. Some experts aim for 10 bags of green tea a day which would necessitate concentration, indeed!
Well, thatâs foodtalk4you from 2014 in a condensed form. Next, my editor, Sheree, and I will be working on a free e-booklet of last yearâs recipes for easy access. Such a feat will require some diligent work on both our partsâŠjust part of my New Yearâs goal to be more useful to you, my dear readers!
Please share this site with a friend or two, so we can reach more people with the message that improved health is within reach without reaching for another pill!