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Summer Harvest

7/20/2015

 
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With all the summer farmers’ markets open it’s a great time to take advantage of the all the fresh produce that is in season.  Eating fruits and vegetables that are in season provides our bodies with the nutrients they are craving at this time of year. I have chosen just a few of my in-season favorites to share the nutritional values and give you a few ideas on how to prepare them.

Cucumber

I will start first with the cucumber, which is one of my favorites. Cucumbers are great to eat during the summer heat as they contain a lot of water, and helps our bodies cool down.  Cucumbers are a great source of vitamin C and silica, which is important for our connective tissue and the skin.  Cucumbers also contain fiber, potassium, and magnesium. I enjoy slicing a cucumber and lemon and putting them in a pitcher of water.  I also put them in salads, and just slice them and eat them raw.

Green beans

Green beans contain vitamin K, calcium, and fiber. Eating green beans can benefit your body by helping the heart, and digestive system, along with helping bone health.  Here is a simple idea to incorporate them into your diet.  Drizzle them with your favorite olive oil, garlic, and fresh ground pepper and roast for 25 minutes turning them half way through.  Very easy and very tasty!

Kale

Kale is high in vitamin K, A, and C. Vitamin K helps the heart, the blood to clot, bone health, and can also help prevent cancer and diabetes.  Vitamin A supports the skin, helps with your vision, and also has properties that may help prevent diabetes.  Vitamin C is important for the immune system and also helps your joints. Kale is great in smoothies. Just toss in a blender with your favoriteberries,  apple or carrots and you have a healthy and refreshing  summer drink. Kale is also good in salads.

Blueberries

Blueberries contain fiber, vitamin C, B6, K, A, and E. Some of the benefits of consuming blueberries: helps build healthy bones, improves your complexion and hair, increases energy, and helps lower blood pressure naturally. Collegen relies on vitamin C for fighting wrinkles. I’m going to start eating buckets!! To get this fruit into your diet try putting them in your oatmeal or cereal in the morning, add them to smoothies or yogurt, or toss them in your salad.

Peaches

Fresh peaches are low in calories and are loaded with vitamins. Each peach contains vitamin A, C, E, and K. Vitamin A is essential for night vision and maintaining healthy mucus membranes and skin.  Peaches are rich in fluoride, iron, and potassium. Iron is required to make red blood cell formation. Fluoride is a component of our bones and teeth.  Potassium is a component of cell and body fluids that help regulate our heart rate and blood pressure. Ways to enjoy peaches: Just pick one up and start eating it! You can also cut some chunks into your salsa, or slice some into a green salad.

I hope you have enjoyed reading this article and are able to get to farmers’ market close to you soon.

To your health!

Gail Grieger


Healthy Picnic Foods

7/8/2015

 
It’s that time of year when all of us here in the Midwest get to get out and enjoy the warm, lazy days of summer! Which means backyard parties, picnics, pool parties and any excuse to be outdoors! I was talking with a few of my friends the other day and we were comparing ideas for easy and healthy outdoor snacks. Here is some of what we came up with.

Sweet Stuff:

Fresh fruit – like apples, cantaloupe, peaches, pears, and every berry: strawberries, blueberries, blackberries

Greek yogurt mixed with any ripe fruit

Sliced apples with almond butter (add honey for an extra sweet kick!)

Home-made popsicles (which we can do sugar free or low sugar)

Dried fruit mixes with some healthy dark chocolate chips or sweet carob chips

Smoothies! Any flavor. They are all good when you use fresh fruit and yogurt!

Sliced apples or pears drizzled with lime avocado oil or balsamic vinegar. (Serve it with cheese to mix up the flavors. Yum!)

Salty Stuff:

Hummus with blue tortilla chips for dipping

Crackers with a basil pesto dipping sauce

Tortilla chips and guacamole or salsa

Stuffed grape leaves (A bit more work than I ever tackle, but yummy!)

Any kind of olives

Roasted peppers stuffed with your favorite stuffing (Try cooked and seasoned ground turkey with garlic and onions.)

Crackers with cheese and a drizzle of garlic or lime avocado oil

Crunchy Stuff:

Frozen Grapes

Celery with peanut, almond or cashew butter

Celery with egg salad piled on (But this one can’t sit out in the sun too long!)

Crunchy veggies like carrots, cauliflower or broccoli with a healthy dip like hummus, or a raspberry vinaigrette

Of course, there are so many more options, but hopefully this will get you started on your outdoor fun.

To your health!
Gail Grieger

    Welcome to my Blog!

    Thanks for checking out my blog. I have had a life-long interest in all things related to health and wellness, which is part of the reason I became a massage therapist. I am constantly on a mission to increase my knowledge and I like to share what I learn with others. My hope is that these posts will be interesting and provide you with information and tips that can improve your health. If I can ever answer a question or if you think you might benefit from therapeutic massage, please give me a call or send me a note.

    Gail Grieger, CMT, CFH

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