Blog Archives

Happy Thanksgiving!

11/25/2014

I hope you and your family enjoy the love and laughter, the caring and the sharing that comes from being together this Thanksgiving and throughout this holiday season.

The “Winterizing Your Body” series will resume on Monday.

To your health!
Gail Grieger

Don't forget to mark your calendars for the Touch For Life Open House on Wednesday, December 3rd from 4:00 – 7:00 PM.

Chicken Soup - Good for What Ails You!

11/17/2014

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Winter is here! And so is the cold and flu season! One of the best ways to ward off the flu is to remember to use those hand sanitizers regularly. Stop that bug before it gets started. But if you or a family member does get the bug, be ready to ease the symptoms with some good old fashioned chicken soup.

One of my favorite things about winter is that I get to really enjoy those bowls of hot chicken soup! Since about the 12th century healers began to extol the benefits of chicken soup as a healing remedy. The truth is that soup doesn’t really heal the common cold, but recent science shows that it does help relieve some of the symptoms. Dr. Stephen Rennard, from the University of Nebraska Medical Center states, "Although it isn't a cure for the common cold, the proof is in the pudding that it does indeed provide relief from the symptoms. All of the research agrees that soup helps to break up congestion and eases the flow of nasal secretions. Chicken soup also inhibits the inflammatory response causing sore throats."

Why chicken soup works

Chicken contains an amino acid called cysteine that thins out the mucous in the lungs. Plus the chicken broth vapors are better than hot water vapors in clearing the sinuses.

Carrots are a great source of beta-carotene which the body converts into vitamin A, which boosts your bacteria and virus-fighting immune system.

Don’t forget the onions! They contain quercetin, which is a powerful antioxidant and also an anti-histamine and anti-inflammatory.

Here is one of my favorite chicken soup recipes. It is easy to make and is chock full of good, healthy stuff.

Chicken-Vegetable Soup

Ingredients:

4 baked chicken breasts, diced into small chunks
1 ½ cups cabbage, chopped
1 large carrot
1 cup okra, sliced
1 large onion, chopped
2 large celery sticks with leaves, chopped
1 can (15 ounce) crushed tomatoes
1 can (14 ounce) fat-free chicken broth
1 ½ teaspoons salt
1/2 teaspoon of pepper

Directions:

Place all ingredients, except chicken, in a large pot and simmer for 1 hour or until vegetables are soft. Add chicken and heat thoroughly. Enjoy this soup for lunch or dinner. Makes 4 servings.

A helpful tip: Make a double batch and freeze the extra in individual serving size containers. Then you will have them handy for a quick meal on a cold day or for when someone is feeling a bit under the weather and you don’t have time to prepare from scratch.

Over the next two weeks I will have more “winterizing” posts which will include more recipes and tips on preparing yourself for the cold months ahead.

Mark your calendars for the Touch For Life Open House on Wednesday, December 3rd.

To your health!
Gail Grieger

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Essential Oils for Winter

11/14/2014

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As I write this it is snowing in Valpo! Since winter seems to be wasting no time in getting here this year, I thought this would be a good day to tell you about how essential oils can help you keep your environment fresh and yourself healthy this winter.

Here is a list of some versatile essential oils and suggested ways to use them to boost your immunity and enhance your daily life. You can expect to enjoy consistently good health and maybe not catch the flu bug when it floats past you. You can purchase them right here at Touch for Life Massage. I purchase my oils from Karen Edwards who is a master herbalist so they are 100% pure, and will last without becoming sticky or sour like some oils.

Nine Essential Oils for Winter

Cypress - Anti-inflammatory, antispasmodic, decongestant, deodorant.
Eucalyptus - Decongestant, antibacterial, breaks down mucus.
Lavender - Best all purpose essential oil, antidepressant, bactericidal, decongestant, helps restore vitality, very relaxing.
Tea Tree - Kills bacteria, antiviral, decongestant, expectorant.
Rosemary - Warming for pain; uplifting; opens sinuses.
Sweet Orange - Antidepressant; antiviral; decongestive to bacteria; increases circulation; stimulates the stomach and digestion; uplifting and cheering. Children LOVE this oil.
Siberian Fir - Airborne antimicrobial, decongestant, deodorant.
Ylang-ylang - Antidepressant; very sweet, so use sparingly.
Oregano - Analgesic; antiseptic; antispasmodic; diuretic and fungicidal

There are several ways to use the oils in your home. Below are instructions for diffusing, misting or surface treating with essential oils.

Diffusion: Diffusing antibacterial and antiviral essential oils in the air several times each week will help keep your environment healthy and aromatic - and keep your mood cheerful.
Directions: Add 5 to 8 drops of essential oil to 1 cup of water in a diffuser and run 30 minutes, two to three times a day.

Room Spray Mist: A quick spritz in the air can add freshness to any room.
Direction: Add 10 drops of your chosen essential oil(s) to a 2-ounce spray bottle and add water. Shake well before each use, as the oil and water will not mix.

Surface Spray: This is similar to room spray mist, but you will need a bottle with a more powerful spray nozzle. Keep the bottle with your cleaning supplies and use it to wipe down frequently touched surfaces.
Directions: Add 60 drops of any essential oil, ¼ cup white vinegar and water to a 32- ounce spray bottle.

One last tip: Many people will put a drop of oregano on the soles of their feet before they go to bed. There is some anecdotal evidence that this can help ward off flu and other minor illnesses. If you want to try this, place a drop or two of oil on the sole of one foot and rub both feet together. Put on a pair of socks and enjoy a good night’s sleep.

As most of you already know, I really like using the oils in treatment and I also don’t mind answering questions about them. So, if you have questions about using essential oils, give me a call or plan to discuss it on your next visit.

Look for information next week about my upcoming holiday event. It will be posted here and on my Specials page beginning on Monday.

To your health!
Gail Grieger

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High Fuel Energy Bars

11/10/2014

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This one may take a few extra minutes to prepare, but it is super easy to make. The bonus is that it provides a boost of healthy energy along with a generous helping of protein and fiber. These are great before or after the gym, when you are on the run or when you have to skip a meal but don’t want to miss out on your healthy nutrients. These can be a meal replacement.

Ingredients:

1 cup rolled oats
1 cup crunchy granola cereal
1/4 cup sesame seeds
¼ cup flax seeds
¼ cup sunflower seeds
½ cup wheat germ
½ cup bran
½ cup protein powder
½ cup walnuts or pecan
½ teaspoon cinnamon (optional)
½ cup maple syrup
½ cup honey
1 cup peanut butter (natural is better)

Directions:

Oil 9X13 pan and set aside. Mix all the dry ingredients. Ina saucepan over medium heat, stir the peanut butter, honey, maple syrup, till smooth and hot. Do not boil. Quickly pour contents over dry mixture and thoroughly mix. Place into oiled pan and press down to mold pan. Let sit for 24 hours in the refrigerator. Cut into bars. Great protein and fiber! Enjoy!

This is one of my favorite snacks. Over the next couple of weeks I will share a few more healthy winter recipes and also provide some other tips on “winterizing” yourself for the cold months ahead.

To your health!
Gail Grieger

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Healthy Kefir Smoothie

11/6/2014

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This healthy drink is a good source of probiotics, which are the healthy organisms and bacteria found in our digestive tracts. This drink is a great source of protein but without too many extra calories. It is also a source of calcium plus several of the essential B vitamins.

Best of all – it tastes great! And it takes just a few minutes to make.

Ingredients:

1 cup unsweetened kefir
1 cup frozen unsweetened berries
I tablespoon sugar-free fruit jam
1 tablespoon flaxseed oil

Directions:

Put all ingredients in a blender until smooth. Enjoy!

Why I like this meal-replacement drink:

As we enter the winter months it gets harder to keep fruit in our diet. Using the frozen fruit with the added benefits of the kefir gives our immune system a nice boost.

One caution – read the kefir label to make sure you don’t overdo the sugar. If your kefir has more than 12 grams of sugar you might want to limit this meal replacement drink to just once or twice per week.

To your health!
Gail Grieger

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Quick Crunchy Cereal

11/3/2014

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This is the first of several postings that focus on preparing for a healthy winter and maintaining a healthy diet. Nutritionists say that breakfast is the most important meal of the day. Too bad that many of us skip it because we just don’t have the time to prepare a healthy meal.

For those of us the run, here is a quick and easy-to-prepare breakfast cereal that is healthy and provides a good source of natural protein.

Quick Crunchy “Cereal” (from The Grain Brian)

What you need:

¼ cup crunched raw, unsalted walnuts (or other nuts)
¼ cup coconut flakes
1 handful of fresh berries
2/3 cup almond milk

Combine the ingredients in a bowl and enjoy.

Why it’s so healthy:

The coconut flakes are a great source of natural protein. The berries (blueberries, cranberries, blackberries, raspberries or strawberries) give the cereal extra flavor and add a large dose of brain-healthy antioxidants. The almond milk is not mandatory – you could use lowfat or skim milk. But almond milk gives the cereal a sweeter taste but without the added sugar. Plus the almond milk provides protein, healthful fats, vitamins and minerals. (If you want to read about other health benefits of almond milk, click here.)

I get my coconut from Tropical Traditions because they carry the best selection of organic coconut products.

Check back on Friday to learn about a breakfast drink that you can make on the run. It’s perfect for keeping those antioxidants flowing during the cold winter months.

To your health!
Gail Grieger

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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

Happy Thanksgiving!

Chicken Soup - Good for What Ails You!

Essential Oils for Winter

High Fuel Energy Bars

Healthy Kefir Smoothie

Quick Crunchy Cereal

Welcome to my Blog!

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