Category: Health And Wellness

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

New Series: Emotions and Your Health

1/29/2016

This is the first in a series of blog posts that will focus on how our emotions can impact our health and well-being. There is an emerging understanding that our bodies respond to and store stress in a variety of ways – many of which are harmful to our health. Dr. Jean-Pierre Barral D.O has studied this extensively and has written an excellent book on the topic. The book, Understanding the Messages of Your Body, How to Interpret Physical and Emotional Signals to Achieve Optimal Health, provides interesting and surprising details on how stress and negative emotions can attack specific organ systems in our body.

Over the next few weeks I will be sharing some of the lessons that I have learned in this area. Some will be based upon what Dr. Barral is teaching. Some will be based on my own professional experiences, training and studies.

Some of you know my personal story about how I got interested in massage therapy and how both receiving treatment and learning how to provide therapeutic massage helped me through a personal loss and difficult time in my life. This experience made me aware of how emotions can cause weakness and even illnesses and how important it is to treat the whole person, not just a sore spot here or there. I hope that this experience and knowledge is evident to every person who spends any time on my massage table.

Here is what you can expect in the coming weeks: I will focus on how the different kinds of stress can impact your brain, heart, lungs, stomach. Even your liver, gallbladder, kidneys, skin and genital organs can suffer the impact of negative emotions. Each week I will focus on a different organ system and provide information on how to maximize the health of that organ.

So, next week the first post in this series will focus on your brain. I will give you plenty of helpful tips on what to do physically, nutritionally and psychologically to maximize the health of your brain.

See you here next week!

To your 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

Your Hands Tell Your Story!

6/9/2015

To get us started on our topic of hands, here are some interesting facts about your hands.

You have 54 bones in your wrists, hands and fingers!
There are no muscles found in the fingers. Fingers have tendons.
The tendons in the fingers are connected to muscles in the palm and mid forearm. That is how we are able to move our fingers.
The touch receptors make our fingertips extremely sensitive to temperatures, texture, moisture, pressure and vibration.

Most of us take our hands or granted, but our hands are much more complex than most of us think. Besides all of the wonderful thing we can do with our hands, they can also give us important clues about what may be happening in other parts of our bodies. In fact, traditional eastern medicine and the more recent practice of reflexology have mapped both the feet and hand to show a correlation between the hand and internal organs and other external areas of the body. For example:

The area between your fingertip and first knuckle refer to the head and neck. By massaging between the knuckle and the tip of your finger you are able to help relief sinus congestion, headache, and other symptoms relating to the head. By massaging this area the receptors send a message to the muscles of the neck.

Located right below the pinky is the area that refers to the arm and shoulder. Massage of the hand in this area may improve some soreness in the arm and shoulder – especially if it is combined with direct arm and shoulder massage.

The right palm area of the hand refers to the ascending colon which helps break down the food. If there is soreness here on your hand you may want to chew your food a little longer! The left palm is your descending colon. If you find tenderness here it could be an indicator of constipation or diarrhea and not getting enough water during your busy day. Fun, right?

My Disclaimer. I am not a reflexologist! But through my studies I have learned just how connected the body is. Our hands, eyes, and feet can sometimes alert us to things that might be happening in our bodies. So if you catch me looking at your eyes or spending an extra minute on your hands or feet, you’ll know why! If you want to do some basic hand massage on yourself, check out this video by Dr. Oz.

My next post will talk about some of the things that our fingernails can tell us about our health.

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

Peace and Joy!

12/23/2014

What a great time of year! I hope that your days are full of joy and peace. I thought I'd pass along this little reflection on the idea of peace.

P - Practice Kindness
E - Express Gratitude
A - Act on Your Good Intentions
C - Care for Yourself
E - Enjoy Family and Friends

Wishing you and your family a happy, healthy and safe holiday.

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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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!

New Series: Emotions and Your Health

Boost Your Metabolism!

Your Hands Tell Your Story!

Health Benefits of Milk Thistle

Peace and Joy!

Chicken Soup - Good for What Ails You!

Healthy Kefir Smoothie

Quick Crunchy Cereal

You Ate It!

Welcome to my Blog!

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