Blog Posts

A Colorful Plate is a Healthy Plate!

8/15/2016

This is the best time of year to enjoy all of the many fruits and vegetables on sale at farmer's markets and in your grocery store produce aisle. The fruits and veggies available right now are the best and most flavorful that we will enjoy all year. And the bonus is that all of this good, natural food is chock full of phytonutrients - which can help prevent disease and make your body feel better. Check out the chart below for a good idea of how to add color and health to your plate.

If you want to read more about phytonutrients, check out this article in WebMD.

To your health!
Gail Grieger

A Great Tex-Mex Summer Salad!

6/28/2016

Summer is here! I just love summer because we have so many fresh and healthy food options. A friend shared this Tex-Mex Salad that is easy to make and healthy to eat. Plus the Haas avocados are in season and this dressing brings out the awesome flavor of the avocado. Yum!

I hope you are enjoying your summer!

To your health!
Gail Grieger

Let's Go Walking!

4/8/2016

With Spring just around the corner it's time to lace up those sneakers and get walking! Take a look at all of the wonderful benefits of walking. You don't have to walk too far or too much to get some significant health benefits.

If you are around Valpo we have some great walking paths. Check out the one starts near the YMCA and ends at Lakewood Park. Or just take a lap around the block and enjoy the crisp Spring air.

To your health!
Gail Grieger

Emotions and Our Bodies

2/15/2016

Emotions Impact Our Health

Our emotions play a major role in our health. Emotions don’t just happen in our head. They impact our whole body. Even our everyday language echoes this fact. How often do you hear someone say something like “I have a strong gut feeling,” or “That took my breath away,” or “It felt like my heart stopped,” or “He is always bellyaching about something.” Our language is full of examples of how we associate emotional stress with certain parts of our body.

Often when we experience strong emotions, we also experience pain or discomfort in other parts of the body – usually in an organ or body system that has a predisposed weakness. According to Dr. Jean-Pierre Barral, “Not only do organs react to emotions, but an organ’s reaction can determine a behavioral pattern.” Everyone has an area where their emotional stress manifests itself. For some, strong emotional stress might affect the stomach or the breathing. For another it might be in the heart or even on the skin. Emotion always expresses itself somewhere in the body.

One medical dictionary defines emotion as: “intense or painful psychological reaction that powerfully affects other organs.” Knowing this relationship between emotions and physical health helps us to understand that pain, weakness or even illnesses may be a direct product of our emotions. The brain records bodily pain and the emotions experienced with it at the same time. The two are permanently stored deep in our unconscious mind.

Emotional “Discharge”

The brain will often deal with a negative emotional message by “discharging” it to one or more areas of the body. For example, a person who has just experienced a romantic break up might also experience stomach pain. The emotional pain of the break up and the physical pain of the stomach become linked and stored in the unconscious part of the brain. Then as the person thinks about the break up, the stomach pain flairs. As time moves on, new experiences of stomach pain can trigger psychological discomfort – which may not even be consciously associated with the breakup. By treating and removing the stomach pain, and hopefully keeping it from returning, the link between the stomach pain and the break up is weakened or broken. This allows the person to focus on any necessary emotional healing without the distraction of the stomach discomfort.

An Example

This series of blog posts is intended to help you better understand what happens in each major body organ/system when emotional stress is directed there. For example, when emotional stress is directed to a person’s lungs and breathing, certain psychological behaviors are often evident. “Lung” people more often lack self-confidence, are fearful of confrontation, and may have a higher need for affection or reassurance. Sometimes physical pain and illness can be resolved when the emotional drivers behind it are identified and addressed. Interestingly, it is also sometimes possible to heal the emotional problem by treating the physical symptoms through visceral manipulation – that is through focused, healing touch!
The bottom line is that emotions and the systems that make up the physical body are linked and always impact each other. Understanding how emotions are linked to and impact specific organs will be the focus of the next several posts.

To your health!
Gail Grieger

Your Brain!

2/5/2016

This is the first in my series of how emotions can impact our bodies – especially our vital organs. Keeping the body healthy requires a holistic approach. We need to pay close attention to the physical, nutritional and psychological impacts our health.

Today I will focus on the brain – our central control system for the entire body. Some of the jobs of the brain: It rules our emotions, relationships, metabolism, hormones, and nerves and every other thing that happens in the boy. The brain orchestrates our bodily functions, such as digestion, and movement coordination. It sorts and stores information, processes our emotions and is always operating in the background whether we are aware of it or not. All of that and it weighs only about 2.8 pounds!

To keep your brain healthy, consider:

Physical: First, breathe deeply! Oxygen is important to brain health and a good deep breath can also help reduce stress and restore balance and calm. Do physical and mental exercise like reading, memorizing, puzzles and brain teasers. Challenge your brain by doing something new like learning to play an instrument or learning a new language. Most importantly, keep active! Regular exercise is important. So is getting out often and interacting with other people. Exercise increases oxygen levels and blood flow to the brain. Interacting with other people and getting some physical activity will both stimulate your brain in a variety of positive ways, often releasing chemicals and hormones that have a positive impact on brain health. Recent studies have shown that physically and mentally active people have a reduced risk of developing dementia or Alzheimer’s disease.

Nutrition/Diet: Your brain is a glucose hog! It uses more glucose than any other organ in your body – about 60% of all the carbohydrates taken in. To make sure that your brain gets the fuel that it needs, make sure you are getting a big dose of complex carbohydrates in your daily diet. All carbohydrates are broken down into glucose to produce the energy molecule known as ATP. The key is to eat the right kinds of carbs like those found in wholegrains like oat, muesli, brown rice and whole grain bread. BUT it is always best to eat natural foods (like black beans, carrots, berries, and pears – to name just a few!) rather than processed foods. Follow this link to see a list of healthy sources of carbohydrates at Common Sense Health. For more information on complex carbs, check out this page on Livestrong, too.

Psychological: There is no such thing as a sane mind without a healthy body! Taking care of your mental health also helps your brain health. Unchecked negative emotions can reek havoc on your brain and every other organ in your body! Recognizing and responding to unhealthy stressors will help keep them from causing psychological discomfort or illness. Some things you can do: Practice doing positive mental exercises like yoga and positive thinking. You can also learn relaxation techniques to maintain balance and calm or to actively respond and control stress help both the brain and the body. You can also seek help from a qualified massage therapist or acupuncturist who are trained in treating the stress points in the body. If the stress is uncontrollable or life altering, seeking the help of a psychologist or psychotherapist can often have a positive impact.

The key is to make sure that you are taking care of yourself, and your brain in all three of these critical areas.

To your 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

Three Quick Winter Tips

12/17/2015

Did you know?

1. Oregano oil is a natural remedy for colds and other winter ailments?

Recent research documents that as many as 80% of all chronic sinus, ear and lung problems are due to mold and fungal infections. Even skin disease particularly dermatitis, eczema, and psoriasis are due to fungus. Oregano has been found to be the most powerful for halting the growth of fungi.

By putting a few drops of this essential oil on the soles of your feet and/or your tailbone this powerful oil gets right into the bloodstream and starts to clean the body. I use oregano every day starting the end of October until the middle of March on the soles of my feet. I am happy to report I have not had the flu or cold in 5 years. You can pick a bottle up at my office the next time you stop in.

2. You should never warm your cold hands in warm water?

In these cold winter months our hands and fingers can quickly get that uncomfortable numb feeling when we have been outside in the cold too long. The best and safest way to warm your hands and fingers is to place them under your armpits! Seriously! This allows the tissue in your hands to gradually warm up to your normal body temperature. Sounds a bit smelly but it works!

3. Drinking water at specific times can boost your health?

Drinking water at a certain time maximizes its effectiveness on the body. Try this:
Two glasses of water after waking helps activate internal organs.
One glass of water 30 minutes before a meal helps digestion.
One glass of water before taking a bath helps lower blood pressure.
One glass of water before going to bed helps to avoid stroke and heart attack. Water at bedtime also can prevent leg cramps.

I hope you are having a happy and healthy holiday season!

To your health!
Gail Grieger

Scary Sugar Substitutes

12/7/2015

We all know that too much sugar can pack on the pounds – especially during these winter months when our activity levels tend to drop off. Add in the holidays with all of those tempting foods and sweets and suddenly the clothes are fitting a little tighter! To cut down on sugar many people look to sugar substitutes to satisfy their sweet tooth. But beware. Some of those sweeteners might be more harmful than the sugar you are avoiding! Below are three to avoid. But be sure to read all the way to the bottom for a natural sugar substitute that tastes good but without all of the bad side effects.

Aspartame: This chemically produce product, up to 22 times sweeter than sugar, is commonly found under the brand name NutraSweet and the most widely used artificial sweetener in the country. According to sweetpoision.com, aspartame can-unlike saccharin-break down as it is digested and can deposit itself in any tissue. More than 90 adverse side effects have been linked to aspartame, including blindness, hearing impairment, severe tremors, personality changes, high blood pressure and nausea.

Saccharin: Around since the early 1950’s, saccharin can be up to 500 times sweeter than sugar and is commonly found in toothpaste and dietary foods. It has been banned by some countries after lab tests indicated it could cause bladder cancer-but is still available in the United States.

Splenda: Also known as sucralose, Splenda is made through the chlorinization of sucrose, is four times sweeter than aspartame, and can be used in baking. An ingredient in diet Coke and in at least one Starbucks offering {its Frappuccino light blended coffee line} sucralose has been criticized by some as possibly causing long-term health problems, such as chronic immunological and neurological disorders.

The healthy choice:

Stevia: Extracted and processed from herbs and shrubs in Latin America, this darling of many in the health-food industry is about 200 times sweeter than sugar. It has been widely used in Japan for more than a quarter-century. Studies have shown it is acceptable for use by diabetics, can lower blood pressure and has been known to reduce one’s appetite for tobacco and alcohol. In 1995, the FDA gave its approval for use solely as a dietary supplement and there are now several stevia products on the store shelves. Just look for it next to the sugars and sweeteners in the baking aisle of your favorite grocer.

To your health!
Gail Grieger

Nontoxic and Natural Homemade Cleaners

10/28/2015

Whenever possible, I like to use natural cleaners for my household chores. Here are three of my favorite cleaners and a natural air freshener that gives your home a refreshing clean scent without saturating your air with harmful chemicals.

ALL PURPOSE CLEANER-Combine 8 drops of pine essential oil, ½ teaspoon of liquid castile soap, ½ teaspoon of distilled white vinegar, and 16 ounces of water in a spray bottle. Spray on nonporous surface and let stand for a half minute before wiping away with a clean sponge or cloth.

DRAIN CLEANER-Pour ½ cup white vinegar followed by one handful of baking soda down the drain. Let it sit for at least an hour then run hot water. This solution naturally cleans and freshens the drain and is also good for loosening minor clogs.

MOLD and MILDEW REMOVER-In a 16 ounce spray bottle, mix 2 tablespoons borax, 4 tablespoons apple cider vinegar, and ½ teaspoon each of eucalyptus and lavender essential oils. Shake, fill with water, and shake again. Spray nonporous surface, scrub with a soft brush and rinse.

AIR FRESHENER-Add 4 tablespoons of any dried herb and 2 cups of water and simmer on the stove. OR, just fill a 4 ounce spray bottle with 10 drops of essential oil and water. Spray in the air when needed. My favorite essential oils for air freshening are lavender, eucalyptus, or peppermint but any fragrant oil will work.

Aromatherapy Essential Oils may be purchased at Touch for Life Massage

To Your Health!
Gail Grieger

Natural Home Remedies

10/21/2015

As we say goodbye to summer and head into the cold and flu season, I thought I would share some natural home remedies that might help you and your family through the season.

SINUS CONGESTION-Make a steam inhalation and towel cover. Add two drops each of eucalyptus, peppermint, and lemon oils to a small saucepan of water and heat until it steams. Then put the towel over your head and lean over the steaming water and breathe normally - inhaling through the nose and exhaling through your mouth. Repeat process three times a day.

COUGH-Add three drops of eucalyptus and three drops of thyme to 4 oz. of carrier oil (olive, castor, sunflower or jojoba). Massage or rub it into the chest area and throat. These oils are also helpful when inhaled in steam and you can use them in a vaporizer placed by the bedside.

SORE THROAT-Make a mouthwash gargle by adding two drops of lemon, two drops of eucalyptus and two drops of lavender oil to a cup of warm water. Gargle but don't swallow. Also, add the above oils to 4 oz. of a carrier oil (olive, caster, sunflower or jojoba oil) and rub the mixture onto the throat, chest, and around the glands of the neck.

CHAPPED SKIN-Add six drops of myrrh oil to a carrier oil and rub into the affected area several times a day.

CANKER SORES and MOUTH ULCERS-Dab a cotton ball with myrrh oil and apply to the ulcer. Repeat as necessary using a clean cotton ball each time. As a mouthwash, add six drops of myrrh to a cup of warm water and rinse the mouth well, but do not swallow.

And here are a few more remedies for other common ailments.

TOOTHACHE-Dip a cotton ball in full strength clove oil, apply to offending tooth. Repeat as necessary. For teething baby, rub sore gums with a tiny amount of chamomile oil several times a day.

CUTS and SCRAPES-For antibacterial purposes, add four drops of tea tree oil to ½ pint of warm water and use it to rinse the cut. Then dab a cotton ball in tea tree oil and apply to the area.

NOSE BLEEDS-Pinch the nostrils together and apply the following cold press: Soak a piece of flannel in 1 pint of very cold water, add six drops of frankincense oil. Fold it in half and place over the bridge of the nose. Bleeding usually stops very quickly. Also, you could apply a cotton ball dabbed in pure witch hazel to the membranes of the nose.

Natural home remedies help us to stay ahead of some of the common irritations that we encounter and may minimize our need to seek medical attention. However, natural remedies do not and should not replace necessary medical care.

Aromatherapy Essential Oils may be purchased at Touch for Life Massage.

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