Category: Diet

The No Junk Food Challenge!

1/8/2018

Happy New Year!

A friend sent me the No Junk Food Challenge this past week and I thought it was worth sharing. We often make New Year’s resolutions that involve things like eating healthier and losing weight. Limiting these foods (and fake foods!) will result in a healthier and leaner you!

Make this the best year ever by really caring for your entire body and omitting these foods that tear it apart, and eventually can cause dis ease. Take the No Junk Food Challenge for 30 days and I will bet that you will feel better and most likely have a few less pounds to carry around too!

To your good health!
Gail Grieger

Boost Your Metabolism!

8/17/2015

It’s about that time in the summer when the kids are heading back to school and many of us begin to lament that we didn’t quite get all of the healthy stuff done that we were planning. Maybe you set some pre-summer health or weight loss goals and now you’re wondering what you need to do to finish strong and meet some of those goals. A sluggish metabolism can undermine even the best diet and weight loss plans. Increasing your metabolism might just be that extra kick you need to make to your goal.

Metabolism is the chemical process that converts calories into energy. Your metabolism is involved in all of your body’s actions. Every movement whether internal (breathing, thinking, etc.) or external (every movement, every action) is impacted by your metabolism. So, if you want to get healthier or lose some weight, think about how your metabolism can help or hinder you. Here are three tips for giving your metabolism a quick boost.

1.  Get plenty of Sleep!

I know that you keep hearing this, but its true! Not getting enough sleep will mess up your metabolism. It can make you sluggish and increases your chances of developing serious diseases like heart disease, type 2 diabetes and even stroke. A recent study at the University of Chicago showed that just a few nights of poor sleep can lead to insulin resistance, a precursor to getting diabetes.

2.  Build some muscle!

According to Michael Zemel, PhD, former director of the Nutrition Institute at the University of Tennessee, lean muscle burns more calories than fat. That’s true even when you’re resting! Increasing your muscle mass helps increase your metabolism which leads to a quicker burning of calories. This is particularly important for those of us who have hit middle age and may be experiencing some loss of muscle as our metabolism slows. The solution? It doesn’t mean that you have to start pumping iron at the gym! Adding light weight training, even light dumbbells or some resistance bands will have a positive impact. Heck, you can do the dumbbells and resistance bands for 15 minutes as you watch TV!

3.  Get moving!

One of the keys to increasing your metabolism is up your activity level. Long periods of sitting or inactivity can make your metabolism sluggish, and damage your health and sense of wellbeing. Get up and walk around. Do a few exercises while you watch TV. Add walking 10 – 20 minutes to your daily routine. If you get really serious about it, buy a Fitbit wristband, or one similar to it, and keep track of your activity. I recently started wearing a Fitbit several days each week and it has made me more aware of what I am doing – and not doing!

One Caution – Don’t starve yourself!

Some people try to jump start a diet or weight loss plan by following a very low calorie diet or skipping meals. Don’t do it! It will slow down your metabolism and eventually undermine your weight loss goals. Studies have shown that this type of dieting often has short term success but usually results in later weight gain that is harder to reverse.

Here’s hoping we can all finish the summer stronger and healthier!

To your health!

Gail Grieger

Health Benefits of Milk Thistle

1/12/2015

Milk thistle is an herb that is sometimes used as a natural remedy to help liver and heart functioning.

Milk thistle is a flowering purplish colored flower that grows to approximately five foot tall. The herb is related to the daisy and ragweed family. If you are allergic to ragweed this herb is not for you. The plant was taken from Europe in the middle ages to Asia and became part of Chinese medicine. The part of the plant most commonly used are the seeds. Research suggests that the liver-protecting effect of milk thistle is due to a group of flavonoids known as silymarin, which is both an anti-inflammatory and an antioxidant. Silymarin is also the antidote for poisoning caused by the death cap mushroom. Other names milk thistle is called by: Legalon, St. Mary’s Thistle, Our Lady’s Thistle and Holy Thistle.

The liver is a very important organ, the primary role is to assist in digestion. It not only produces bile and hormones it also protects our system from poisonous materials circulating in our body. By removing impurities from our blood the immune system doesn’t have to work as hard keeping us healthy. Milk thistle helps cleanse and improve the health of the liver by flushing toxins built up in our body, caused by bad diet, alcohol, and toxic chemicals. Milk thistle helps protect the liver of people who have been exposed to pesticides, heavy metals, and radiation drugs.

Milk thistle aids the kidneys, reducing the chance of kidney stones developing. It improves the health of our gallbladder, adrenals, and inflammation of the bowels. It soothes the stomach acid, stimulates weak digestion, and also eases gas. It is even used to reduce the symptoms of hangovers!

The medical/scientific community has ongoing studies of milk thistle. There is some evidence, though it is not conclusive, that it may offer some benefits in the following areas:

Improvement of heart health by lowering cholesterol levels
Helping people with type 2 diabetes (Caution: Certain chemicals in milk thistle might lower blood sugar in people with diabetes. Dosing adjustments to diabetes medications might be necessary.)
Reduces growth of cancer cells in the breast, cervical and prostate cancers

I would like to share one more thing about milk thistle that I read while taking my Family Herbalist class. The late Michael Moore an herbalist from the southwest wrote this, “Milk thistle is like doing a routine maintenance on your furnace, blowing out the vents, changing the filters and cooling down your overheated thermostat.” Milk thistle is like offering periodic maintenance to your body. You may read in more from Michael in Medicinal Plants of the Desert and Canyon West.

You can purchase milk thistle at any health food store or purchase it from Nature’s Sunshine (for $24.95) which is where I purchase many of my herbs and supplements.

Milk thistle can give you many health benefits. However, before using any herb consult with your doctor first, as they may interfere with the medications you are taking.

To Your Health!
Gail Grieger

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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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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You Ate It!

10/30/2014

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Some frightening stuff for Halloween! I owe this one to my friend Regina. But how appropriate for today with all of that Halloween candy we'll be passing out and munching on tonight.

This little handmade chart shows the calories, fat and protein in each candy bar, AND the exercise we have to do to strip those calories back out!

Halloween is great fun! Enjoy it -- in moderation! I think I'll have the Twix and the Kit Kats.

To your health!
Gail Grieger

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Myths about Fitness, Diet, Exercise and health

10/27/2014

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This is sort of a ‘wrap up’ post on the health myths. In this post I am sharing several links to other sites and articles that provide additional information about what I have been writing about during the last couple of weeks.

There is a lot of bad or confusing information out there. Having the right information can help us to make better health decisions. The links below can offer good information that is easy to read, understand and apply to your daily routine.

About the Myths

Top 9 Fitness Myth – From WebMD

Myths About Exercise in Older Adults – from WebMD

16 Ridiculous Exercise Myths

About Fats

If you want a quick overview on good vs. bad fats, either of the two articles below might be helpful

Good Fats, Bad Fats: How to Choose – a 10 side overview of the good and bad fats, from health.com

Dietary fats: Know Which Types to Choose – An easy to read article on this topic from Mayo Clinic

If you want a quick reference overview on fats and cholesterol, the article below is a good starting point.

Fats and Cholesterol – An article with five suggestions from the Harvard School of Public Health

Dietary Guidelines

There has been a lot said and written about diets and what is good and bad for you. The link below offers the most recent recommendations from the government. This was issued in 2010 and a new and updated version with new recommendation is due out next year. While most of the information is current, I will be interested to see if the new guidelines take into account the recent studies that indicate a lower level of carbs and higher levels of good fats in our diets.

Dietary Guidelines for Americans – From the US Departments of Agriculture and Health and Human Services

Regarding Diets

In an earlier post, I mentioned that the 17 Day Diet and the Mediterranean Diet are both healthy diets. If you are interested in learning more about either of these, you can start with the sites below.

17 Day Diet – To get the book (But I’d review all of the free stuff before buying the book!)

A Review of the 17 Day Diet – an objective review of the diet by WebMD.

The 17 Day Diet Blog – This blog offers some free advice on the diet and also some products for purchase. I have purchased a recipe booklet from this site that has some great recipes. But if you google 17 Day Diet you can also find a bunch of free recipes and chat groups.

Mediterranean Diet for Beginners – This is just one of many diet books that follow the diet. Go to Amazon and browse around if you are interested. Also, there are a bunch of free recipes online if you google the diet.

A Review of the Mediterranean Diet – An objective review of the diet by Mayo Clinic.

A few Other Resources

The Grain Brain. This book by Dr. David Perlmutter challenges many of our long held assumptions about diet and how it can impact our health. You may not agree with all of his conclusions, but there is so much good information in this book that I am recommending it to everyone who is interested in getting control of their diet. You can also check out Dr. Perlmutter’s blog.

Dr. Joseph Mercola is another popular health writer. He has a blog with a lot of interesting and timely articles that is worth exploring. One of his best resources is his Food Facts page which lists the health benefits of many popular natural foods.

I hope you have enjoyed reading my Myths Series. Beginning Friday I will begin adding some healthy recipes and information about preparing for a healthy winter season.

To Your Health!
Gail Grieger

Don’t forget to check out my Specials page and definitely check it out this Wednesday morning!

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Myth #2: A Low Fat Diet is Good for You.

10/13/2014

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FACT: According to David Perlmutter, MD, Author of Grain Brain, “Our bodies thrive when given “good fats”. Eliminating good fat actually can have a negative impact on both your brain and heart health.

That sounds odd, right? For as long as any of us can remember we have been told that fats are bad for us and should be reduced or avoided at all costs. But there are a host of recent studies that indicate that we have been traveling the wrong road when it comes to avoiding fats. In fact, fats are good for us and are a necessary part of a healthy diet. I’m not advocating that you binge on red meat and butter, but the truth is that our bodies need good fat in order to function properly.

Two studies that I think you might find interesting:

A 2012 Mayo Clinic study found that those people whose diets were highest in healthy fats were 42% less likely to have cognitive impairments that are the precursor to Alzheimer’s Disease. In fact, the study showed that those who had the highest consumption of healthy fat sources like chicken, fish and meat actually had reduced their risk level by 21 percent!

In 2007 the journal Neurology published a study that showed that regularly consuming healthy fish contributes to both heart and brain health. In fact, those who ate fish daily reduced their risk of developing the cognitive impairments that often are precursors for Alzheimer’s by 44% while those who never ate fish actually increased their risk by 37 percent! This positive effect is attributed to the high levels of Omega-3 fats found in fish.

Unfortunately, many of us fail to consume enough Omega-3s and instead consume too many Omega-6 fats. Although we need both Omega-3 and Omega-6, it has become clear that most of us are consuming way too much of the Omega-6 fats. Many scientists believe that a major reason for the high incidence of heart disease, hypertension, diabetes, obesity, premature aging, and some types of cancer is due to the significant imbalance between our intake of omega-6 and omega-3 fatty acids.

These Omega-6 fats are most commonly found in the vegetable oils that we use in preparing and cooking meals. The healthier Omega-3 fats are found in flaxseed oil, walnut oil, and marine plankton and fatty fish.

Our ancestors evolved while eating a diet with a ratio of omega-6 to omega-3 of about 1:1. A huge change in our dietary habits over the last few centuries has changed this ratio to about to 20:1 and this out of balance situation is what leads to many of our modern day health problems.

Which leads me to my main tip for today: Check your pantry for the oils that you are using and get rid of those that contain lots of Omega-6 and stock up instead on those with higher Omega-3s. Most oils have both Omega-6 and Omega-3. So the trick is to use those with the best (lowest) Omega-6 to Omega-3 ratios. Below is a partial list of the most common oils and the amount of Omega-6 and Omega-3 content in each. (Source: Grain Brain)

Oil                                        Omega-6 Content            Omega-3 Content

Canola 20% 9%
Corn 54% 0%
Cottonseed                                       50% 0%
Fish 0% 100%
Flaxseed 14% 57%
Peanut 32% 0%
Safflower 75% 0%
Sesame 42% 0%
Soybean 51% 7%
Sunflower                                          65% 0%
Walnut 52% 10%

A popular oil not included on this list is coconut oil. It is not an Omega-3, but is considered one of the better oils. I use it for cooking instead of the other oils. Not included on the above list is the ever-popular olive oil, which has a 13:1 Omegas ratio. While this oil has a worse ratio than flaxseed oil, it is often used in cooking because it has a higher smoke point (420 degrees) than flaxseed oil which has a much lower smoke point (225 degrees). Lastly, the also popular grape seed oil is not on the above list, you probably want to avoid it due to its high ratio of 676:1.

There is so much more info out there on the Omega-6/Omega-3 balance. If you are interested check out this article about Omega-3s or what the health author Cris Kresser has to say about Omega-6s making us sick.

When talking about fats the issue of cholesterol often comes up. Check out my post on Friday where I provide some interesting information about cholesterol that will shock you!

To your health!
Gail Grieger

Don't forget to check out the October Specials!

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Myth #1: Popular Diets are Healthy

10/9/2014

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“Lose 30 pounds in 30 days!” You’ve seen this type of diet promise before. We all have. But the truth is that most diets that we read about fall more in the category of being a “fad diet” rather than a healthy diet. These fad diets might work well for a week or even a month. But eventually they fail us.

Fad diets are not the best way to lose weight and keep it off. The promise of quick weight loss is what draws us in. Often you are narrowly limited to a small group of foods and you have to follow the program rigidly. You may lose a few quick pounds, but staying with the program and keeping that weight off is difficult. Another problem with these types of diets is that they may cause more harm than good. Nutrients critical for a healthy body are often missing from these diets. In fact, following a diet of less than 800 calories per day for an extended period of time has been known to lead to serious heart problems.

So, what’s the answer? It’s really about healthy lifestyle habits. Healthy habits can help you to permanently lose weight. Here are three habits that will lead to a healthier, smaller you!

Make healthy food decisions. In general, your plate should be at least half full of vegetables and fruits. Including a smaller portion of a lean protein such as fish, chicken or turkey is also a good decision. Pay attention to the amount and type of carbs you are eating, favoring natural carbs rather than processed ones. (Look for a future post on healthy carbs in your diet.)

Pay attention to portions. You don’t have to starve yourself to lose weight. But you do need to make sure you don’t overeat. Limiting your portions is the first step to controlling eating habits. Some people starting diets will go so far as using a smaller plate and even using a scale to measure food portions. I don’t think you need to go to that extreme, but deciding on portions in advance is usually a good decision. Decide on your food portions and put only that much on your plate and avoid taking another helping.

Add exercise to your daily routine. Going to the gym or joining a boot camp are great. But that’s not for everyone. Studies have repeatedly shown that simple daily exercises such as walking can have a dramatic impact on both your health and weight. Thirty minutes of moderate exercise each day can produce significant health improvements. And the thirty minutes don’t even have to be all together. You can break it down into smaller intervals.

Research has shown that safe weight loss involves combining a healthy diet with appropriate physical activity. This approach is a little slower than the fad diets (about ½ to 2 pounds per week) but results in sustained weight loss.

You’re probably asking “but is there a safe diet that I can follow?” My personal answer is yes! I have known several people who have had successes with a recently popular diet that is not a fad. I have tried the diet and it does produce weight loss. It is healthy and easy to follow. But before I tell you the name of the diet I want to make sure you that you understand that I am just sharing information. I am not promoting this diet and I have no monetary interest in recommending it. I am just pointing to it as an example of a diet that is a lifestyle choice that promotes health and wellness. It was created by a medical doctor. He has written a book about it and has a bunch of people blogging about it and sharing recipes and ideas on line. His philosophy is that he wants people to be healthy and he encourages people to share the information.

The diet has a title that makes it sound like it might be a fad diet! Don’t let that fool you. It is based on the idea that until you attain your healthy goal weight, you should periodically modify your healthy food choices in order to shift your metabolism. The name of the diet is The 17 Day Diet by Dr. Mike Moreno. I am also including a link to one of the blogs that offers some free information and also some for sale. The My 17 dd blog is not associated with the author or the book but it does offer a few free things, including a free Quick Start Guide. Or just google 17 Day Diet and see what people are saying. Again, I am including this information as a starting point if you are looking for a healthy dieting option, but there are others that are also healthy and based on real nutritional science.

Check back on Monday for my next posting: Myth #2: You have to Avoid All Carbs

Don't forget to check out the October Special.

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

The No Junk Food Challenge!

Boost Your Metabolism!

Health Benefits of Milk Thistle

Chicken Soup - Good for What Ails You!

Healthy Kefir Smoothie

Quick Crunchy Cereal

You Ate It!

Myths about Fitness, Diet, Exercise and health

Myth #2: A Low Fat Diet is Good for You.

Myth #1: Popular Diets are Healthy

Welcome to my Blog!

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