Reflexology For The Spirit

Longevity Breathing – an Easy Step to Better Health

I often go through a good bit of my day without even thinking about how I’m breathing, forgetting completely that the easiest and most powerful way to stay healthy and promote good longevity is breathing right.

When we’re faced with traffic snarls, an unhappy coworker, a missed deadline at work, lack of exercise, or children with stuffy noses, automatic stress responses are all too common.  Our breathing becomes shallow, rapid.

Heart rates speed up, neck muscles tighten, teeth grind, and on and on.

There is something you can do.

You can learn – and practice –  proper longevity breathing techniques.

There are many different  breathing techniques.  I use one, in particular, a the moment I realize that stress is staring me in the face.

I always use it when I’m in a doctor’s office and I know I’m going to get my blood pressure checked.  I don’t have White Coat Syndrome, but my blood pressure definitely rises when the cuff is  put on my arm.  Sometimes, my blood pressure even rises when I walk into the doctor’s office.

So, I just cut this increase off at the pass.  I use this longevity breathing technique anytime I need to calm myself and control my emotions.  Here is what I do.  And, you can do it too.

I breathe in deeply through my  nose while mentally telling myself it’s time to be calm and lower my blood pressure.

When you breathe in deeply through your nose, focus the origin of this inhale  deep in your abdomen.  Hold this deep breath for a few seconds.

Then, exhale slowly as you breathe out.  Remind yourself that you are breathing out stress.  Let your inner self know that you are  lowering your blood pressure when you exhale this deep breath.

This deep inhale and exhale pattern works in traffic, in the doctor’s office, at work.  It works anywhere you see stress running straight toward you.

Take about four inhale-exhales and mentally check in with your body.  Observe how your body is calming itself.

Take about four  more inhale-exhales if you need.  The goal here is to be calm, grounded, solid, alert.

You  can train these inhale-exhales to work for you.  Practice them when you aren’t super stressed.  Practice them several times daily at randomly selected moments.  The goal is to become comfortable with the results of this breathing pattern.

Thank you for reading this article.  Please share it with your preferred social media network.

Thurman Greco

Woodstock, New York

 

 

 

 

Your Longevity – And a Healthy Living Attitude

The first step toward achieving your longevity goals is a healthy living attitude.

Healthy living is much easier when you feel what you’re doing is important and when you feel like you’re going to succeed when you  develop your new healthy habits.  Optimism is the necessary ingredient in a healthy living attitude.

Healthy living is a journey toward a goal.  You can travel on the healthy living attitude express every day if you know in your heart that you’re going to be successful.

One of the hardest things to do in life is lose weight.  The only thing harder is keeping it off.  And, really, the most important ingredient in this  whole lifestyle change is your healthy living attitude.

I know you can do it.  I know you can adopt whatever habits you need to achieve your longevity goals.  I know you can do it because I did it.  And, the one thing that made the difference  was my healthy living attitude.

I tried many times throughout the years to lose weight – to no avail.  Diets were depressing.  Blah. Blah. Blah.

This last try was different.  Why?  I experienced  an attitude adjustment which worked!  I’m not sure what happened.  I was just ready to be free of all the extra pounds.  It was  just time.  I was ready to let go of all the excuses that I’d been clinging to for years:  my bum thyroid, my menopause, a business which sapped my strength every day and took over 80 hours a week on a slow week.

I  woke up one day and realized I wanted to be free.  I faced up to the fact that I was  both the problem and the solution.

At that moment, my diet unfolded in front of me.  And,  I was off and running… away from failure, extra pounds, doubt.  The healthy living attitude took control.

I began cutting out carbs and started talking to my thyroid.  I also spoke to my body.  I knew  the extra weight  surrounding my body was no longer a necessary part of my self.  My new authenticity simply didn’t require so much protection.

My healthy living attitude was all  I needed to protect me.

I dieted for seemingly ever.  I didn’t buy a single new outfit for at least six months.  And, it was all okay.  Walking around in roomy clothing was fine for me.  I was free!  I was proud of the pounds I lost.

No one can do this for you.  When you have the right attitude about your family, your work, and your health, you can do just about anything.  You will see that all the parts of your life are connected and you can succeed at anything you care about doing.

When the time is right ,  your path will reveal itself to you.  Your job will then be  to show up as your authentic self and do the work.  When this happens, know that your success is already making its way to you.

You will learn to access your energy system  for direction, energy, motivation.  You will be inspired to follow the directions.  If something surfaces which  doesn’t resonate with you, leave it be.  Work with those things which touch your authentic self as you become comfortable with your  healthy living attitude.

Through trial and error, your inner authentic self will guide you to your success.   You will achieve your goals and you will learn that you are not broken.  You are, instead, finding yourself.

Thank you for reading this article.  Please refer it to your favorite social media network.

Thurman Greco

Woodstock, New York

 

 

 

Thank you for reading this article!  Please refer it to your favorite social media network.

Thurman Greco

Woodstock, NY

 

Winter Solstice Meditation – December 21, 2018

On December 21st,  the  date of the annual Winter Solstice, please take a moment wherever you are to join in with all mankind to focus  on a vision  of peace and healing for all beings on Planet Earth.

December 21st is the day when all beings on Planet Earth begin again  with  annual re-birth.  All beings on Planet Earth honor the turning point of the year.  We use our new energy for peace and healing throughout the planet.

In celebration of this annual Winter Solstice Meditation, find a quiet place where you feel safe and can focus on the annual renewal of all beings on Planet Earth.

As you get calm, focus on the re-birth happening all around us all.

May the collective energy of all living beings join together in love and gratitude and use our newly reborn energy for peace and harmony in all lives on the Planet Earth.

With the celebration of this year’s Winter Solstice, may all beings on Planet Earth know we are connected and may we all work together with mutual respect and harmony.

May all beings focus on  the continuing deepening and understanding offered by the re-birth of the Planet Earth through the Winter Solstice.

With the Winter Solstice, may all beings on Planet Earth join together in focusing on spiritual healing for all living things.

Encourage your breathing to become centered and grounded.  Breathe in a breath  composed of  positive healing,  love, understanding, and respect for all beings on Planet Earth.

As you exhale, let go of all things negative.  Release all feelings of negativity which may possibly impact your life and that of your loved ones in the coming year.

As you inhale, focus on positive aspects of your life which you can improve during the coming year.

Exhale to release all feelings of negativity which may not support the rebirth offered by the Winter Solstice.

With this meditation, breathe in centering and grounding feelings which will benefit all living beings on earth.

Visualize a healed planet.  Visualize a clean, uplifting environment for all beings on our earth.  See a glorious sphere .  There is radiant blue water.  The lands have no borders.  All beings traveling do so in perfect harmony on a perfect path.

When it is time for you to leave this place of perfection and serenity, you may choose to bring this feeling of peace back with you to the outer world.

Return to your surroundings now.  Be awake, alert, and feel wonderful…in perfect peace where you are.

 

Thank you.  Please refer this article to your preferred social media network.

Please share this article with everyone you know.

Thurman Greco

Woodstock, New York

Practical Wellness: 10 Tips You Can Use

With this article , you and I move into part two of  practical wellness tips in the longevity series.  The focus  shifts  to information  less disease focused.   My hope is that you’ll adopt a few, or maybe more than a few,  healthy habits and avoid or discard the habits in your life which lead to illness.

The best way to have a long and healthy life is to prevent disease  and promote homeostasis while you adopt  practical wellness tips which resonate with you.

As you  adopt new wellness habits, you empower yourself and   take control of your body and your health.  You’ll be in charge of your physical, mental, emotional, and spiritual self.  Practical wellness tips offered in these articles are often easy to adapt to your daily life.

Seeking a long and healthy life is an everyday proposition made easier when you adapt practical wellness tips which may  change through time.  You can always make improvements   as new theories and practices become the norm.

As you adopt new habits, I hope you’ll consider the long term effects of the new directions you’re taking in your life.

Your body  constantly moves and shifts  which means  you are different every single day from your cellular level on up.  These new tips you adopt can change  your life in small or large ways as your body self regulates toward wellness.

Adapt these practical wellness tips and changes to your age.

As a reflexologist and Reiki practitioner, this ability to change, move, develop means much to me.  That is the heart of healing with the modalities I’ve been studying my  whole adult life.

All of this points toward homeostasis – the balance of all body systems.

CHOOSE YOUR FATS WISELY – One of the most challenging  things I’ve done with this wellness blog is tackle oils.  If you go to the early blog posts, you’ll find articles reflecting how complicated life can get as you stand in front of the grocery shelf and choose a cooking oil.

The bottom line in cooking :  Go with organic oils.    Stay away from saturated fats whenever possible.

That means I buy  organic olive oil.

I avoid saturated  fats .   Whipping cream is not a staple in my diet and I don’t eat much red meat.

Beyond that, things get a bit dicey.  I don’t eat margarine because of the chemicals.  I do eat  butter.

Omega 3 Fatty Acids can be consumed by pills or by the spoonful.  Choose your Omega 3 Fatty Acids carefully because they can be contaminated.  I buy mine at the Village Apothecary here in Woodstock at 79 Tinker Street.  I rely on my pharmacist, Neal Smoller, to educate me about which and how many supplements I should take.

How you deal with fats and oils in your diet is up to you, your health, and how comfortable you are with manufactured foods.

Personally, I’m not comfortable with manufactured foods so there’s not a lot of oil variety in my kitchen pantry.

WHAT ABOUT MINERALS? – The body uses many minerals and they don’t get near the attention that vitamins receive.  Four minerals to concentrate on right now include Calcium, Magnesium, Potassium, and Selenium.

Calcium is found in broccoli, dairy products, pinto beans, and spinach.  If you’re concerned about osteoporosis, this mineral is for you.  Eating foods high in calcium is important.

Magnesium is not found in our diets often.  Unless you eat apples, bananas, beans, brown rice,  leafy green vegetables, and nuts, you should take a supplement.

Magnesium holds off heart problems, strokes, and lack of energy.

Selenium boosts the immune system.  Any mineral boosting the immune system is a friend of mine.

Potassium is extremely important and is found in bananas.  I eat a banana twice a week.  Potassium combats hypertension, depression, muscle weakness, and fatigue.

BEWARE OF THE HOSPITAL! – We are all probably going to be in a hospital once or twice (or even more) before it’s all over.  Lots of things can go wrong in a hospital.  It’s your job as the  patient to know as much as you can about the hospital you are going to be in, the doctor who is going to treat you there,  and the condition you are trying to get treated.

I have reflexology clients who visit my table regularly because they feel it’s important for their overall wellness.  They don’t ever plan to be in a hospital.

Regular reflexology sessions definitely promote homeostasis which is good for disease prevention.  But, for a person to categorically plan to never be a   hospital patient can be an unwise move.  You never know when an accident can put you in an emergency room.

It’s important to know about hospitals and to be insured .  It’s important to have a health care professional that you visit at least annually so you don’t get caught in a situation where you don’t know who can help you or how to communicate with the professionals there.

Hospital is its own language. If you don’t do these things to know the language, you may not  have the vocabulary or understanding to make the best decision for your own health’s sake.

A healthcare advocate is important if you have a major encounter in a hospital  setting.  When you are injured in an accident, or are ill, you may not be alert enough to protect yourself.  And, if you haven’t kept up with modern medicine, you may not be strong   enough to protect your self.

INJURIES, FALLS,  AND  CAR ACCIDENTS – For every person who dies in an accident, fifty or so are injured and live. These fifty or so people may sustain minor injuries or multiple injuries or major injuries. A few of them will be disabled and/or have their lives shortened by the injuries received during the accident.

If you are interested in a long and healthy life, you do not want to be a part of those statistics.  Because most injuries are preventable,  accident awareness can be important to you.

Are you interested in avoiding accidents?  If so, think  back on the things your family and teachers cautioned you about when you were young.

Never drive buzzed.

Always wear your seat belt.

Never swim alone.

Keep stairways free of clutter.

Put non-skid strips in your bathtub.

I think you get the drift here.

DON’T BLAME YOUR GENES! – They count but the choices you make in your daily life count more.   You are in charge of you.  Your longevity is all about knowing that the things you do today affect your future.

If you read  about something which everyone says is good for you and you disagree,  follow up on your feelings.  Ask questions. Get to the heart of the matter.

GET TO KNOW YOURSELF. – Spend a couple of months getting to know yourself and your body better.  Ask yourself some questions and pay attention to the answers you share.  Take some notes.  The goal is to get a close look at your body.  It is unique, the only one like it in the world.

How do you feel in general?

How well are you sleeping?

Do you have any aches and pains?  If so, where are they?

Do you feel healthy?

Is it hard for you to get out of bed in the morning?

How bad is your stress level?

Are you happy?

What do you  want to change in your life?

Ask  your own questions.  based on your individual  age, physiology,  values, beliefs, and  your own personal circumstances.

TAKE SOME MEASUREMENTS! – This should be fun if you are into apps.  Or, if you’re into a fitness watch.  Mine keeps me active throughout the day as it reminds me when I’ve been sitting too long.

With a Fitbit or a Garmin, you can track  everything  you do throughout the day.  This may not be such a bad thing.  The point is that you become more aware of your physical, mental, emotional, spiritual self.

Once you  track  your body’s clocks, you can control  your homeostasis patterns.  Your can track your waking/sleeping cycles,  eating times,  physical activity  patterns,  and medication schedules.

When you do this, your body will function much more efficiently.  It  will  have the opportunity to become finely tuned.

EAT REAL FOOD –  If you can’t understand the words on the ingredients list, the product you are holding in your hand is probably not food.  Most likely, it is a selection of chemicals that have been manufactured and blended for human consumption.

Stay away from these manufactured products if you are interested in health and longevity.

Ideally, the food you eat will be just that:  food. Select foods that are fresh or flash frozen.This means you will shop mostly from the produce aisle or frozen food aisle.

MAKE THE PRODUCE MANAGER, THE BUTCHER,   AND THE WOMAN BEHIND THE FISH COUNTER YOUR BEST FRIENDS –  They will tell you where the food came from, which selections are the best buys.  They know the farmers and ranchers who supply the supermarket with the food you are buying.

When you go to the farmer’s market, get to know the people selling the food in the stalls.  These are the people who are supplying you with the best available, locally grown  foods.

You just can’t get better than this.

EAT THE FOOD THAT WORKS FOR YOU –  Every time I go into my local book store, I see a new selection of cookbooks promoting another new diet/eating lifestyle.  Their practical wellness tips may or may not be included in these cook books.  It all depends on the ingredients that the author suggests in the recipes.  The truth is that I support the diets that depend on fresh, locally grown food.

Important for any diet you adopt:  You must enjoy what you eat.  Traditional diets will outrank any diet that relies on manufactured ingredients.  Processed food is not good for anyone.

Thank you for reading this article.  I hope you enjoyed it.  And, I hope you’ll share it with your preferred social media network.

Thurman Greco

Woodstock, New York

 

 

 

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10 Things You Can do to Live a Longer Life

 

When you establish everyday habits with a goal toward a longer life,  you’ll  know   you are  doing  your best to get the most out of each and every day.  Seeking a longer life is a serious quest because  you have to decide not only how long you want to live but also what you plan to do with all those years you plan to have.

SUNSHINE HELPS YOU

Get out into the sun for a few minutes  every day.  Ten to 15 minutes of sun daily will help you store the “sunshine vitamin” which will help your body use the calcium necessary to  stay healthy for a longer life and avoid osteoporosis.

THE FOUNTAIN OF YOUTH

In 1513, Juan Ponce de Leon  landed at  what is now Saint Augustine, Florida, in search of the fountain of youth.  He found it there.  And, it still exists.  Branches of the fountain of youth can be found today in your neighborhood.  They are found on the sidewalk where you walk  as you exercise.  They are  also found in the fitness center in your community.

Exercise is a premiere activity for a longer life.  It doesn’t matter much what exercise plan you have.  Running?  Weight lifting?  Self Defense?  Yoga?  Whatever you choose, you need to like it enough to do it several times a week.  For me, regular exercise is the  Fountain of Youth in action!

STAY CONNECTED

Be a part of your community.   The most important thing is that you  develop strong social ties.  You can get active in a church or synagogue.  Or  join a book club.  Donate time at a library or food pantry.  Collect stamps.  Whatever you do,  choose something you’ll enjoy and show up regularly.  Your blood pressure will go down.  Your immune system will improve.  Your heart  will work better.  You will have yourself on a path to a longer life.

DRINK TEA

Take time each day to enjoy a cup of tea or a glass of iced tea.  Relax, and refresh.

While you enjoy your tea,  know that it will boost your immune system because tea is rich in antioxidants which fight cholesterol and cancer.  Tea loves to fight free radicals.  W hen you drink more tea, you’ll be drinking fewer soda drinks which don’t have the antioxidants and can’t fight diseases like cancer and cholesterol.

GET RID OF PHYSICAL AND PSYCHOLOGICAL STRESS.

Stress is not a problem in and of itself.  Stress is a word describing how you respond to an event causing mental tension and worry.    I do not know anyone whose life is not filled with stress.  Stress affects your health when it  weakens the immune system and contributes to  disease.

I’ve written much about stress in my book “Healer’s Handbook” and in other articles in this blog.

Reiki therapy and reflexology are good anti-stress activities.

Exercise, meditation, a positive mental attitude work to support your ability to shed stress.

DEVELOP YOUR STRENGTH

There are many, many kinds of exercise.  Choose one that works for your body and your lifestyle.  But, whichever one you choose, include strength training.  Strength training is every bit as important as cardiovascular workouts because the strength we develop and maintain in our back, core muscles and legs is what is going to keep us upright as we age and live longer.  Strength training keeps the spine straight.  Strength training prevents falls.  Check with your healthcare provider when you begin a strength training fitness program.

My physical therapist, Carolyn Abedor,  teaches a weekly yoga class which she calls “Posture”.  I attend this class every week and depend on it to help straighten my spine,  my core muscles and my legs.

CHOLESTEROL

Do you know your scores?  It’s a good idea to learn, if you don’t.  Once you know your cholesterol scores, you’ll be more interested in things you can do to make your self healthier for the long haul.

VOLUNTEER

Statistics show us that people who volunteer live longer than those who don’t.    Do you have time in your life to give of yourself?  If so, choose an activity which puts you in direct contact with people at least an hour every week.

This task is probably mandatory if you are seriously interested in longevity.

GIVE UP A FEW THINGS

Multitasking creates unnecessary stress and the efficiency gains you experience aren’t that much of a plus in your life.  This becomes real  when you  find yourself caught in a trap of serving demanding people and situations which steal your energy.

Your spirit will tell you when it’s time to  reduce your To-Do list and learn to say “no” to demanding people.   Simplifying your life can become a spiritual process.

HALT HYPERTENSION

Hypertension, or high blood pressure, is the most common cardiovascular disease in America.  There are three things to know about hypertension:

For the most part, hypertension is  preventable with proper diet and lifestyle.

Many people  suffer with hypertension and don’t even know it.

Hypertension leads to kidney failure, damaged eyesight, cognitive impairment, and other situations.

There are four things you can do about hypertension:

Cut down on salt.

Lose excess weight.

Keep moving.

Pitch the cigarettes.

DODGE DIABETES

Diabetes is a disease which, in many cases, can be prevented and controlled.  Like hypertension, diabetes is a silent  disease for many people.

And, if you are interested in living a longer life, you need to respect it because diabetes can trim 10 years off your life expectancy.

If you think you have diabetes, or if you have diabetes, get yourself on the correct eating plan, get active, and do the things your healthcare provider tells you to do.

Thank you for reading this article!  Please share it with your favorite social media network.

Hopefully you found some things which will benefit your search for a longer, healthier life.  More tips will follow soon!

Thanks again.

Thurman Greco

 

 

 

 

Your Sleep as a Spiritual and Healing Event

angel with cat

For all that’s written and spoken about sleep, we all know on some level that sleep is a complex, spiritual event necessary to maintain our health and keep the body and soul together.

I was recently quite ill with a “sinus infection of global proportions” as described to me by a healing friend.  My first tip off was when I decided on a Wednesday afternoon that I suddenly needed to rest.  Fortunately, I followed my body’s demands and crawled in bed.  I promptly went to sleep and woke up on Sunday morning.

On Sunday morning, I was quite tired but felt better.  I drank a lot of water, ate fresh fruit, and made it to the doctor’s office on Monday to find out what my problem was.  Within a couple of hours, I had had enough blood tests, x-rays, and other scans to learn that I not only had the enormous sinus infection but I also had pneumonia.

I also had a physician who was angry at me, a daughter nurse who was angry at me, and several other medical professionals who were angry.

I doubt if I’ll have this experience repeat itself again.  And, I’m certain that this sleep, while highly therapeutic, may have needed some breaks for hydration, etc.

Nevertheless, I’m also convinced that, on some level, the sleep helped my situation.

I was fortunate because I fell  asleep without trouble.  Sleep is not always available to people who are ill or suffering with troubled health for whatever reason.

And, sometimes people are ill and need nothing more than a good night’s sleep to make things better.  So, encouraging a good night’s sleep on a regular basis is a good thing.  Sleep, experienced regularly, is important for wellness and good health in general.

What provision do you make for a regular sleep schedule which includes enough sleep every night?  Are you able to include enough hours to offer therapy to your self and lifestyle?

Is your pillow adequate for the job?

Truthfully, I’ve blogged many times and will blog many times more about all the things a person can do to get enough sleep.  Keep after your sleep until you are able to support your physical, mental, and spiritual health.

The first step involves honoring your self and your need to sleep well in order to live well.

Thanks for reading this blog post.  Please refer it to your favorite social media network.

Thurman Greco

Artwork provided by Jennette Nearhood

 

 

 

Your Sleep Sanctuary

heart with wings

Better sleep includes getting enough sleep at night and  waking  gently in the morning.  That’s what alarm clocks and cell phone alarms are for.  Use them to remind you to begin to calm down in the evening and to gently wake you in the morning.

Sleep Encouraging  Techniques for you

As you journey down the path toward a better night’s sleep, don’t think of your bedroom as just a bedroom.  Think of it as your sleep sanctuary.

Some people report they get to sleep easier if they use a diffuser   with a lavender essential oil.  You may want to try this.  Lavender is one of the most popular and calming essential oils out there but not everyone likes it.

If you like lavender, you can use it knowing that studies find lavender essential oil improves your mood, decreases the heart rate, lowers the skin temperature and   blood pressure a bit.

A bonus here is that lavender is not one of the most expensive essential oils.  So, this may be an economical solution for you.

Do you have any plants in your bedroom?  If not, you may want to add one or two.  They purify the air as  they reduce mold,  filter toxins, release oxygen at night.  And, plants are fun to look at.

Lower Lighting is Important for a Good Night’s Rest.

As you prepare for sleep each night, lower the lights in your sleep sanctuary.  Bright lights  just before getting into bed can trick you into wakefulness.  You need light as you get ready for bed, but you just don’t need so much.

When You are Ready to go to Sleep, Turn out the Lights.

Then, when you get into your bed, set your intention.  My intention is always for a deep, healing, relaxing sleep so that I will wake up refreshed in the morning when it is time to get up.

Follow your intention with a short breathing exercise .

Begin this sleep breathing by getting comfortable in your bed.  Take a deep breath and hold it for an extra moment.  When you release this breath, focus on releasing  all tension and worries.  Blow them far away.  With the next breath, let go of any discomfort your body is holding.  With every exhale, focus on the word “relax”.

Breathe in peace…breathe out relax.

Hold your breath for a moment and then repeat:  Breathe in peace…breathe out relax.

Now, breathe in peace…breathe out relax.

Finally, enjoy your final peace breath and then breathe out relax.

Thank you for reading this article.  Please refer it to your favorite social media network.

Thurman Greco

 

Healthy Lunch

Do you sometimes have trouble getting through the afternoon?  Maybe it’s time to invest in a healthy lunch.

A healthy lunch doesn’t have to be just an extension of an already over packed morning.  A healthy lunch should be a  respite from the confusion and stress of the morning leading up to the lunch hour.

TAKE A WALK – Whether you work in an office, factory, retail outlet, or home, walking  is a good way to make your lunch a bit more enjoyable and healthy.  Your lhealthy lunch walk doesn’t have to be long.  Nor is it a substitute for  food.  It is a chance to change your environment and move your muscles for a few minutes.

TAKE A POWER NAP – Five or ten minutes devoted to putting one’s feet up and closing one’s eyes can change your life.  No kidding.  A few minutes sleeping in the middle of the day makes a lot of difference in the remainder of my day.  And, it can make the same difference in yours.

MAKE YOUR LUNCH HEALTHY.  Healthy, clean food can make a world of difference in how you function in the afternoon.  Basically, that means you eat foods that are food.  Boycott  chemical laden lunches which are low in nutrition and high in calories and toxic additives.

GET AWAY FROM YOUR DESK.  No matter how stressful things are, physically remove yourself from your desk for at least fifteen minutes.  Take a walk.  Chat with a couple of working colleagues.  Make a personal call or two.  Your goal is to take yourself away from the desk physically, mentally, emotionally for a few moments.

DO YOU RUN ERRANDS?  Walk them if  you can.  The exercise you get on your lunch break will refresh you physically, mentally, and emotionally.

ARE YOU ON A DIET?  Start a lunch group where you eat with other colleagues who are also interested in weight management, health, and nutrition.  You can enjoy the group socially as well as support each other as you lose weight.

YOUR HEALTHY LUNCH BEGINS WITH A HEALTHY BREAKFAST.  It’s much harder to eat a healthy lunch if you’ve skipped breakfast and are hungry and craving high-fat, high calorie, high carb foods.  A good breakfast which includes whole grains and lean proteins will serve you well throughout the morning.

INCLUDE A HEALTHY SOUP.  A healthy soup will include the protein and fiber you’ll need to get through the afternoon.  The ideal soup will be broth based and will make you feel full while  not wasting calories.

LEAVE YOUR BUILDING.  GET OUTSIDE.  Whether you are running errands, power walking, or visiting with friends, make sure you walk outside your building for a few minutes.  Take a few deep breaths.  Be outside.  Is it raining?  Snowing?  Broiling hot?  Whatever is happening outside your building, spend a couple of minutes experiencing this day.  Enjoy a couple of minutes of this escape to recharge!

No matter how stressful your day, consider how best to use your lunch time.

Go for it!

Thanks for reading this blog post.

Please refer this article to your preferred social media network.

 

Healthy Small Steps

There are, literally, thousands of things all of us can do.  It’s the small changes which add up to meaningful  health improvement.  I’m  offering  a group of changes in each blog post which you can choose from.  Choose one new thing each day if you can.

My grandmother used to say to me:  “You take care of the nickels and the dollars will take care of themselves.”  Healthy Small Steps are the same thing.  Add healthy habits or lose unhealthy habits a day at a time to change your life for the better.

Substitute A BOTTLE OF WATER for that daily soda.  Water is cheaper and wonderful for your urinary health.  Don’t like water? Choose tea.  There are many flavors out there without sugar, artificial colors, artificial flavors, in the lineup of ingredients.

Spend five minutes every day STRETCHING.  You can do this while you’re watching TV.   Your joints and muscles will thank you.

Put OLIVE OIL in your salad dressings.  Your food will taste better and your body will be appreciative.  My olive oil is organic and comes from California.  It tastes delicious.  It’s nutritious.  Organic olive oil is a clean food.  My salads are yummy.

Do you eat  cereal?  Sweeten it with CINNAMON instead of sugar.  Your blood sugar levels will improve a bit.

Give yourself a TREAT!  Call a friend to chat.  Buy yourself a flower.  Have a luxurious bath with  scented soap.  These are all simple, inexpensive ways to reduce stress in your life.

Add a POWER NAP to your day.  Spend just a few minutes each day with your feet up, your eyes closed, breathing deeply, relaxing.  The remainder of your day will go easier for you!

Switch to WHOLE GRAINS.  Whole grain breads and cereals taste better and offer better nutrition.  What’s not to love about them?

Sniff a sprig of ROSEMARY.  This will give your brain a treat.  You’ll be more alert and you’ll enjoy the scent.  If you can’t get a sprig of rosemary, try putting a drop of rosemary essential oil on a tissue as a substitute.

QUIT SMOKING.  Okay.  This one may not be so easy, but the benefits are HUGE.  Go for it!

Get a good night’s SLEEP.  Okay, this one may not be so easy, either.  But the benefits are also HUGE.  For starters, schedule enough sleep time in every daily schedule.

Try some of these tips.  Lifestyle changes have multiple health benefits.  I’ll be sending more along in the next blog.

And, thanks for reading this blog post.

BOOK UPDATE:  The second edition of “A Healer’s Handbook” should be out this week!  And, I’ve begun volume 2!

I thank all of you for this.  If no one were reading this book, this blog, there would be no need for a Volume 2.

Please share this article with your preferred social media network.

Thanks again

Thurman Greco

 

What is Healthy?

What is healthy, anyway?  We’re all concerned about our health on some level.  We try to eat better, exercise more, sleep more.  There are many components to good health, but, at it’s basic level, what is healthy, anyway?

For starters, a leaner body is healthy.  But, losing weight and keeping it lost can seem like chasing the Fountain of Youth.

And, of course, there is the old story about Ponce de Leon finding it.  The Fountain of Youth headquarters is in St. Augustine, Florida.  You can go there and visit it in a park setting.  But, you don’t need to travel all the way to St. Augustine  to visit the Fountain of Youth.  Branches are right in your own community, maybe even in your neighborhood.  Every fitness center around is a branch of the fountain of youth.  All you have to do is join up and use a fitness center.   The sidewalk in front of your home or office is also a branch of the fountain of youth.  All you have to do is get out there and walk briskly for thirty minutes or so every day.

Using your fitness center regularly or walking briskly for a half hour each day will decrease your risk of developing diabetes.    This will keep you on the path toward good health.  And, while you exercise to protect yourself against diabetes, skipping sugary soft drinks and juices will help.  And, if you have diabetes, find out from your health care professional how much exercise you need every day to strengthen your body as you work with this disease.

Trips to a fitness center and/or the healthy walks will help you develop a healthier heart and will help you reduce your risk of heart disease.

What is healthy?  Visiting your local fitness center or walking helps you feel, look, and act better.  It will also reduce your cholesterol levels.  Add some dietary tips when you want to be healthy and you’re thinking of cholesterol.  Use olive oil more often when you substitute it for less healthy oils, for example.

A brisk daily walk will strengthen your bones.  You can also garden.  Actually, the more things you can think of that will get you off your seat and on your feet, the better.  And, while you’re getting off your seat, try walking a little faster on the sidewalk and running a little faster on the treadmill.  A more intense workout will help you feel better.

What is healthy?  Lowering your stress level is one way to improve your health.  Hug your pet.  And, if you don’t have a pet, can you hug a neighbor’s pet?  Can you go to your local pound and walk a dog there?  If you go to your pound and walk a dog briskly for a half hour, you’ll be doing two beneficial things at once!

And, what about your memory?  Blueberries help.  So do crosswords, scrabble, your local newspaper.

And, finally, what is healthy?  Connection is healthy.  Humans like to be connected to one another.  This can mean different things to different people.  Taking a class in something will help.  Meeting the other people at the fitness center will strengthen your connection to your community.  There are a million ways to get connected.  A church, synagogue, or temple is there waiting for you.  The important thing is to share yourself.

So, here are a few ways to help you define what is healthy for yourself.  Find something you like and share yourself.

Thank you for reading this blog post.  Please share it with your preferred social media network.

Thurman Greco

The second edition of this book is on the way! Thanks to all of you who are using this book.

Thurman