Reflexology For The Spirit

Walking to Stay Youthful – Longevity Tips You Can Use

Walking is my favorite fitness and longevity activity.  I like it because I can enjoy  it almost anywhere.  I ‘ve adapted my walking  pace to my changing age, abilities, health and  lifestyle.

Walking served me well during my young mother years.   Pushing a stroller was a good excuse to air out the babies and myself.

Later, through my jobs, walking was an important lunchtime activity.  Lunchtime walks gave me energy to make it through the afternoon at a desk.

As a senior, walking  keeps me moving – an extremely important benefit.  As seniors everywhere will tell you, we use it or we lose it.  Walking  keeps me going.

Walking can cost little to nothing.  No fancy memberships are needed.  No expensive outfits are necessary.  It’s adaptable to indoors as well as out.

And, best of all, it doesn’t take special skills, training,  talent, or money.  Walking works for me because  baseball, volleyball, tennis, golf, ballroom dancing, never did.  All walking takes is a little time, enthusiasm,  and interest.

I’m sharing a few tips with you so your walking exercise will be more fun and beneficial.

For starters, a pair of WALKING SHOES and socks will help you move farther and faster with fewer problems.

Dress in layers.  As you walk, you’ll warm up.  Wear COMFORTABLE CLOTHING  in layers so you can stay comfortable and keep from overheating.

Walking doesn’t require a lot of fancy warm ups.  BEGIN EACH WALK SLOWLY, calmly.  Then, if you plan to increase  your pace, you can take a warm up break.

When you walk,  think about your abdominal muscles and your posture.  They    define your WALKING STYLE.  Open shoulders, a straight spine, and stable abdominal muscles will give you strength and confidence to move.

When the time is right on your walk, give yourself a SPEED BURST  of about a minute or so.

Finally, give yourself some LONG, LUSCIOUS STRETCHES  after walking.

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

Thanks again

Thurman Greco

Woodstock, New York

 

 

 

 

Positive Longevity: 10 Tips You Can Use

Positive longevity habits  always help us if we  use them.

GET YOUR SHOTS   – Shots  can be a royal bore but they can save lives and much disease.  These are positive longevity habits. The problem is that we have a tendency to make sure the children and the pets get everything but we skip our own vaccinations.    These things should just be added into our schedules.

Vaccines and booster shots can help us avoid things like whooping cough, shingles, hepatitus.

Some people  are afraid to vaccinate and immunize themselves and their children.  I am not in that camp.

I lived in both Mexico and Venezuela for several years.  I am a great grandparent.  My life experiences have  permitted me to both experience and see other people I know  experience some of the planet’s dread diseases.  I have seen dengue fever first hand.  A friend of mine had  typhoid.  And on and on and on.  I lived through a polio epidemic.  Fortunately, no one in our family was struck.  But still.

There are some diseases I do not want to have.  There are some diseases I do not want anyone I know  to have.

My friend who had typhoid was extremely ill.  When he finally got over the disease, he was a tragedy to behold.  He looked like he was a prison camp survivor.

I have  a  friend  with shingles now.  Shingles  is a terrible disease I definitely never want to experience.

Vaccinations only take a few moments.  They save lives.

Join the prevention club.   Get vaccinated.

SCREENINGS ARE A GOOD WAY TO PREPARE FOR A LONG LIFE – Plan for the screenings now.  Screenings are positive longevity habits in action.  Know what screenings are good in your 20’s, 30’s, 40’s, …..70’s?  In future posts, I’ll list the screenings  needed by agecategory.  For now, just know that you need to get these screenings periodically.

An easy beginning is an annual trip to your health care provider.

Plan to get your screenings every decade.  They are important longevity goals in action.

TAKE CARE OF YOUR TEETH  –  If you are interested in a long healthy life, your teeth are important in your life.  Positive longevity habits include attention to every tooth.

When your teeth deteriorate,  so does your life.  Without teeth, there are a lot of foods you cannot eat because you can’t chew them.  This  directly impacts  your health because you won’t be receiving the nutrients you need.  A visit to a dentist at least once a year is important.  Learn to brush your teeth properly.  Learn about which toothpaste is good for you.

DON’T FORGET YOUR FEET – Your feet move you forward in life so they are important too.  For one thing, 25% of the bones in your body are in your feet.   Neglected feet may result in painful bunions,  corns, warts, and other problems which   make walking painful to impossible.  Comfortable, well fitting shoes are important.

Regular foot reflexology sessions promote homeostasis, the balance of all body systems.  If you are interested in feeling your best, include these sessions regularly.

-DIET IS IMPORTANT IF YOU ARE TO LIVE LONG AND WELL – Eat at least five servings of fruits and vegetables daily.  When you eat lots of veggies and fruits, you can help prevent chronic diseases and…prevent obesity!  Select  as many colors of produce as you can and go for the leafy greens.  These are positive longevity habits in action!

DON’T BE AFRAID OF THE SOAP AND WATER IN BATHROOMS.  Washing your hands five times a day is a good minimum goal.  When  you wash your hands often, you’ll be less likely to catch colds and  other germy diseases.

STRETCH!  Stretching regularly makes sure your daily life is easier as you get in and out of cars, buses, elevators.  Stretching regularly will help prevent falls because you’ll  have better coordination and balance.  Your joints will love you for it.  You’ll love your joints because your life will be easier.

KEEP A TO-DO LIST.  This will make your life easier day after day after day.  Year after year after year.  If you keep postponing your to-do list until you need it, it’ll be much harder to include in your life.

Besides, nobody wants someone to tell you that you need to keep a to-do list because you forgot an appointment and stood up some important friends or co-workers.

DO WHAT THE DOCTOR DAYS  – As we go through life, it’s a given that we’re going to come down with something.  Who knows what?  Diabetes, bifocals, a broken bone, high  blood pressure, whatever.

When the time comes to take medicine, get glasses, exercise regularly, eat properly, it’s important to do what should be done.

Unless you don’t really care whether you live a long, healthy life or not.

GET A DOG!  The happiest people I know are dog owners.  Your pet gives you  unconditioned love, something you can’t get anywhere else.   Dogs also need to be fed at certain times of the day and they need to be walked, communicated with, and enjoyed.  These are all activities that have positive outcomes.  Go for it!

WHAT DOES YOUR GOOD HEALTH MEAN TO YOU?  I hope you’ll take a few moments to define  your health care goals and what you hope to get out of longevity.

This is one of the last posts in the longevity articles.  It is my sincere hope that you found a few things that  resonated for you.  I hope you will be a healthier person because of these posts.  Thank you for reading this blog.

Please refer this article to your preferred social media network.

Thurman Greco

Woodstock, New York

 

Wellness: 10 Tips for a Longer Life

Longevity depends a lot on  wellness throughout your life.  So, working to prevent disease helps promote a longer life.  There are many things you can do to promote wellness in your life.  It goes without saying that including Reflexology for the Spirit and Reiki Therapy sessions regularly are important.

PREVENTING COLON CANCER has a dietary component.    Dietary calcium,   selenium and vitamin D are important  for your overall wellness.

Another  thing that may can help prevent colon cancer is the regular use of aspirin.

So, beyond vitamins, and aspirin, what can a person do?  Eat a lot of fruits and vegetables !

And, finally, getting the dreaded colonoscopy regularly is important.  Colonoscopies are good for early detection and polyp removal  both of which are crucial.    Some people simply don’t want to get a colonoscopy.  I’ve been getting colonoscopies since I was in my 40’s.  The physician, over time, has removed several polyps and that was important.  Wellness testing is high on the list if you’re interested in living a long, active life.

Colonoscopies  have gotten easier  through the years.  And, the prep has actually gotten to be less dreaded   because my Dr. lets me drink vanilla milkshakes on the day before!  Go Colonoscopies!  I was actually a little tiny bit disappointed when my physician told me I don’t have to have another one for years.  I’m not scheduled for another one until I’m 85.

Not wanting to wait until I’m 85 for a yummy, thick milkshake, I’ve decided I can get a milkshake whenever I have to get a medical test or procedure.  I love that new rule!  Medical testing is much, much easier when followed by a delicious, thick milkshake.

PROSTATE CANCER – If a man lives long enough, he’ll either die with prostate cancer or because of it.  So, prostate cancer is in the future for many men.  Prostate cancer is a lifestyle disease, not a genetic one.

So, what can you do?  Vitamins are important prevention habits – especially selenium.  Seafood instead of beef is a good choice.  Fruits and vegetables are important.  To summarize this, a good diet is necessary for longevity wellness.

NEVER WORK BEFORE BREAKFAST –  A good breakfast, eaten every morning can reduce the risk of heart disease, diabetes, cancer and obesity.  If you’re  interested in wellness, breakfast is on the menu – every day.  First thing.

This is your chance to load up on high-fiber grains, antioxidant-laden fruits,  and whole grain cereals.

A favored breakfast is the world-famous Muesli breakfast.  This will stay with you for hours until it is time for lunch.  And, it’s yummy, too!

BREAST CANCER –  This is a challenge for many women.  Breast cancer has a definite spiritual component.

Reduced to its lowest common denominator, this means  you should do everything possible to keep from running on empty.  I wrote more about this in my book “A Healer’s Handbook”.

A good thing to do is go with early diagnosis and every medical treatment offered whether allopathic, complimentary, or integrative.  Fight breast cancer with every tool offered to you.

Early diagnosis means getting mammograms and breast exams regularly.  No cancelling.  Early detection and treatment is important to your continued wellness.

Keep up with research on cancer preventing diets and exercise.  This means, at the very least, eating lots of fruits and vegetables and exercising regularly.

STRONG LEGS are your best insurance policy for a long, active life.  Two of the best exercises are pedaling the stationary bike and using the leg press machine.

Climb stairs for five minutes every daily.

Balance yourself on one leg daily:  Stand on one leg for fifteen seconds, then alternate legs.

And, finally,  stand up and sit down twenty times in succession.

LOAD UP  – on vegetables, fruits, legumes, and grains every day.  Go for as much variety in texture,  and color, possible.   Avoid processed foods as much as possible.

Try not to eat any foods loaded with chemicals and artificial anything.  Chemical laden foods are not good for wellness.

TAKE THE RISK – Eat cold water fish one to three times a month.  This means you should eat about one serving of salmon, trout, herring,  or sardines per week.  Unfortunately, the accumulated heavy metals make eating the fish more often  a health risk.  However, on the plus side, eating the cold water fish once a week can offer real  wellness health benefits.

Avoid farmed fish if you can.  No doubt some  farms are clean but many are not and you have no way of knowing without visiting.

AVOID ALZHEIMER’S – Alzheimer’s is one disease which we all want to avoid at all costs.  There are some things you  can do to prevent the onset of this disease.

Reduce your intake of saturated fats.

Make physical  activity a part of every day.

Spinach and other dark leaf vegetables are said to help prevent the onset of the disease.

Antioxidant rich foods are important.

Turmeric is an important spice to add to your arsenal.

Maintain an active social life .

Learn new things .

WATCH YOUR BACK –  Statistics tell us  that most of us will experience back pain at some point in life.  This can be a problem for you if you’re not focused on your wellness.

Back pain has a spiritual component which you can’t ignore.   Stress is often involved in back pain.  I wrote about this in “A Healer’s Handbook”.

Back pain impacts on your wellness and longevity expectations when it brings on depression,  immobility, and  disability.

One thing you can do is work to maintain strong core muscles.  Strong muscles in the stomach and back will go a long way to a better recovery if you do experience back injury and pain.

Posture is important.  Take yoga classes with a teacher  interested in your posture.

Maintain a good weight.  Obesity is a strain on your back which you don’t need.

Drink plenty of water to maintain joint hydration.  This may seem like a silly suggestion but your joints  use a lot of water and need you to continually  replenish it throughout the  day – everyday.

The bottom line here is this:  Your longevity wellness depends  on a strong, healthy spine.

EAT LESS MEAT –  I’m certainly not telling you that you have to become a vegetarian, although that may be something that works for you.  However, eating less meat is important if you are interested in longevity and wellness.

Eating  large amounts of meat  regularly plays a part in contributing to diseases you probably want to avoid if your  goal is longevity and wellness.  Meat is implicated in most of the lifestyle diseases found in our culture:  cancer, heart disease, stroke, dementia.

THANK YOU  for being interested in your good health for the long term.  Thank you for reading this blog.   Thank you for seeking a healthier life.  For sure,  a healthier life should make your longevity and wellness plans  a real option.

Please share this article with your favorite social media network.

Thanks!

Thurman Greco

Woodstock, NY

 

 

10 Tips Offering You a Longer and Healthier Life.

When you seek a longer and healthier  life,   you develop spiritual attitudes and habits which resonate with you.   A longevity focused life is a lifestyle.

Before it’s all over, the lists in this blog may seem endlessly  overloaded  with things to do.  But, that’s not the object of this series.  My goal is to offer you information  you can use to  enjoy a longer, healthier life.  Pick and choose  from the choices, as you select the habits that  resonate with your body, mind, emotions and your spirit.

EXCESS WEIGHT CAN RUIN YOUR LONGEVITY PLANS – So, what can you do about it?

For starters, realize that obesity triggers arthritis, asthma, cancer, diabetes, high blood pressure, high cholesterol,  etc.  These health conditions  conspire to rob you of your longer and healthier life.

Getting the weight off and keeping it off is  important.  And, getting it off the sooner the better is what its all about.  When I give my library talks about my wellness book “A Healer’s Handbook”, I spend a lot of time talking about all the things you can  do.

Begin by eating  fruits, soups, and vegetables,  Eat as much of these foods as you want and eat smaller amounts of meats and breads as you work toward a longer and healthier life.

Skip chemical laden products that have been manufactured for you to eat.  This means reading the labels.  If you can’t pronounce the words on the ingredient list, then you don’t need to eat even one bite of that product.

USE A SMALLER PLATE – Pile it high with fresh salad greens or vegetables.

For a longer and healthier life, always begin your meal with a soup.

Plate up your food in the kitchen and don’t put serving dishes  on the table with your food.

DON’T TRY TO LIVE WITH A SLEEP DEFICIT.  – A longer and healthier life depends on a rested body.  This is really the heart of the matter.  I’ve written post after post after post about the importance of sleep for you and your life.  And, after this longevity series, I plan to return to a few more blog posts about getting enough sleep.

It all comes down to this:  If you  get enough sleep, you are going to have fewer health problems.   With fewer health problems, you  are on a path to a longer, healthier life.

JOIN A CONGREGATION. – Statistics show us that attending regular religious services  has a strong, positive  health effect resulting in a longer and healthier life.

Congregations offer a community of acceptance to  members, an atmosphere which encourages good mental health, a stable social circle, and  good immune function.

What this says to me is that our spiritual  health is positively affected by a community atmosphere supporting our mental, and emotional beings.

LIVE WITH PURPOSE – Living with purpose influences mental, spiritual, and physical health positively.  The way you live with purpose depends on you and your interests.  The way you choose to give meaning to your life is completely up to you.  Your choices are endless.

Before you get overwhelmed by this, begin by asking yourself some questions.

Does my plant need watering?

Does my dog need walking?

Am I concerned about my environment?

Have I always wanted to……………….?

This amounts  to developing a sense of purpose in life by giving  of yourself in some way for the benefit of others as you seek a longer and healthier life.

GET REGULAR REFLEXOLOGY SESSIONS – Well, of course I would believe this.  I’m a reflexologist.  However,  if you are reading this article and you’ve never received a reflexology session, you can still achieve your longevity and wellness goals without receiving even one  session.

The important thing here is to receive  body work sessions regularly.  And, in all honesty, there are  hundreds of kinds of body work being practiced on our planet today.  What’s important is that you receive some form of beneficial body work regularly.

If you don’t feel like you have the money for this bodywork, barter the sessions.  I receive a Reiki therapy session every Monday afternoon.  I exchange this session with a student.  I feel like this is one of the most important things I do every week.

And, one of the most wonderful barters I did in my whole life was when I exchanged a reflexology session with an esthetician every week.  What a fabulous time that was!  Alas, she moved out of the state.

The bottom line is that we all need doses of the right touch for a longer and healthier life.  Touch is important to our spiritual development.

MEDITATION IS IMPORTANT FOR YOU  AND YOUR LONGEVITY PLANS.  Do you meditate?  Do you meditate regularly?  If the answer to these two questions was “no” then begin by taking yoga classes.  Yoga and meditation work together very well.

Have trouble scheduling meditation time?  Join a meditation circle or form one where you meditate together weekly.

Meditation is grounding and offers major stress reduction.  The positive health benefits of meditation ripple out to everyone and everything around you.

Make meditation a part of your life.

BRING NATURE CLOSER TO YOUR LIFE – How?

Walks in the park tend to lower your blood pressure.

Plants in your office or home bring their own calm.

Wilderness walks can be restorative.

Add wilderness pictures to office and home decor.

Nature sounds can be soothing as you listen to waterfalls,  bird songs or ocean waves.  My absolute favorite  music is a CD entitled “Dolphin Music” by Ken Davis.  It’s ancient as CD’s go, but I don’t want to be caught without it.

When you do these things, you protect yourself from stress.

BE OPTIMISTIC –  You’ll live longer and feel better about your life when you look on the bright side of situations.

Build good relationships.

Refuse to see a crisis as insurmountable.

Accept change as a part of life.

Seek opportunities.

Maintain a positive view of yourself.

Finally, try to see things in perspective.

Thanks for reading this article.   Please forward this blog post to your favorite social media network.

Thurman Greco

Woodstock, New York

 

 

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

 

 

 

 

10 Easy Ways to Live a Longer Life

Living a longer life is a commitment to a specific lifestyle which promotes good health. Your first step to living a longer life is making this commitment to long-term good health and longevity.

You begin this path to live a longer life and have long term good health when you realize and understand  you can’t just blame your genes for your health.  Your continued good health depends on developing habits and practicing  useful  things regularly that  support your commitment.

Develop your plan for a longer life now.  Plan how your life will be when you are in your 80’s, 90’s, or even 100.  Will you be alert and active with friends?  Will you be living alone?  Will you be mentally alert?

Imagine yourself as a healthy person living  a longer life.  Focus on this goal.  Be ready to make changes in your lifestyle  to achieve the results you want.

Make regular reflexology sessions a part of your life.

For starters, review  your diet.  Are you consuming generous servings of  vegetables and fruits?  Do you eat lean protein every day?  Do you eat whole grain foods, brown rice, nuts, and legumes?   (I’ll cover the diet portion of  a longevity  lifestyle in future posts.)

Meanwhile…

Take care to prevent overeating.  If you eat a proper diet in the proper amounts, you should have energy, you will slow the aging process, and you will postpone or prevent chronic diseases.

If you can prevent overeating, your body will be able to handle more types of stress, something that’s important if you are concerned about living a long life.

Develop a daily walking routine.  Walking 10,000 steps each day will increase blood flow to the brain  resulting in an improved memory.  How can you do this?  Walk more.  Walk during your lunch hour.  Take the stairs instead of the elevator.  Make it a goal to get off your seat and on your feet.  Choose volunteer activities which require walking.

Take your vitamins!  But, not just any vitamins.  You don’t want to waste your money on nutrients you don’t need.  Do  some research.  Make your knowledge current before you decide which vitamins to take.  I’ll share more information about minerals and vitamins in future blog posts.  For now, I suggest you look into vitamin D3.  Find out for yourself if  that’s a vitamin you need.    When you take your vitamins, take them with food to promote absorption.

Take an aspirin a day…if your healthcare provider says it’s okay.  I believe  aspirin in moderation on a daily basis can help prevent diseases such as heart attack  and some form of cancer.  But, again, don’t take my word on this.

Hope you are enjoying this new series of posts on longevity!  If so, please share them with your preferred social media network.

Thanks for reading!

Thurman Greco

10 Wellness Tips to Improve your Fitness

Fitness is a journey.  It is  a way of thinking, moving, believing, acting.  Fitness is forever.

The most important, bottom line, rule about fitness is to Be Active!.  There are many, many different kinds of exercise and diet.  But, whatever lifestyle you choose, the most important thing is to Move!.

Regular exercise fights physical, mental, emotional, and spiritual decline.  Whatever you do, include several brisk walks each week.  Over time, this regular brisk walk can improve your fitness and  “add years to your life and life to your years”.

Concerned about your risk of stroke?  Add a daily walk to your life.

Are you getting too many colds?  Exercise regularly and moderately to boost your immunity and improve your fitness.

Whenever  possible, take the stairs.  You’ll use more calories and build muscles at the same time.

Drink water even if you don’t feel thirsty.  When exercising, drink 4 to 6 ounces of water every 15 to 20 minutes.

Do you have osteoarthritis?  The best thing you can do is exercise.  Check with your physician or physical therapist.  Contact the Arthritis Foundation.  Then, exercise, exercise, exercise.

Worried about falling?  Protect yourself by developing the strongest thigh muscles you can.  Strong thigh muscles will reduce the injury you might experience from a fall.

Don’t have time for exercise?  Turn your coffee break into  10-minute workouts.  These short breaks can offer a lot of fitness for not a lot of work.  You can climb stairs for 10 minutes.  Or, you can jump rope or have a quick run.  Park your car 10 minutes from the office and walk those 10 minutes.

Drink as much water in the cold as in the heat.

Replace worn exercise shoes.  Your fitness shoes are worn out long before you see wear on the outer sole or upper shoe.

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

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

 

 

 

Healthy Sleep-

SLEEP WELL

Some of us sleep well.  Some of us wish we could sleep well.  And, some of us battle sleep and try to improve it.  And, for some, this is a lifelong endeavor.  Sleep simply eludes us .

Even though I sleep well, I fall in the category of those who try to improve my sleep. Through the years, I’ve developed some techniques that give me a successful night’s sleep not just once in awhile…but most nights.

Sleep is a priority with me.  And not just a decent sleep, either.  I want and need a good night’s sleep every night.

An important step I take each evening before I get into bed is establish a sleep intention.  I do this every evening because  I want my sleep to be restful and serene.  I want to sleep throughout the night because my goal is to wake up rested and ready for the coming day.  This is the  intention I set each evening before I get in my bed.

CAFFEINE…OR NOT

I begin preparing for sleep each evening in the morning before I leave home.  My caffeinated drinks are exclusively early  day beverages and I taper off the caffeine as the day goes on.

One way I do this is limit my coffee to no more than five cups a day. Even though five cups is my limit, often I never even get to five cups.  I enjoy unsweetened iced tea so I may drink more tea than coffee.

As midday rolls around, I switch to a latte.  I may occasionally have a decaffeinated coffee in the afternoon.  But, not often.

Most of the time, my afternoon drink is a large unsweetened iced tea.

TV TIME

When I’m home relaxing, I resist the temptation to watch “just one more program”.  And, I limit my email time after dinner.  And, neither my TV nor my computer can be found in my bedroom because they can interfere with my sleep.

A SLEEP SCHEDULE

I try to maintain a sleep schedule so that I go to bed pretty much the same time every evening and I get up about the same time on weekdays.

A PERFECT BEDROOM

My bedroom is the most serene room in the house.  The walls are a pale cream color.  The carpet is a quiet brown.  I have several pieces of art on the walls which make me feel calm and positive.  Sleep comes easy in this room.

And, my bed is perfect!  I love it.  The mattress is sooo comforting.

Are your sheets comfortable?  Some people love cotton sheets.  Others prefer flannel sheets.  I’m on the flannel sheet side of the argument.  I love the feel of the flannel sheets every night of the year.

When you buy sheets, carefully check the labels to be sure that you get what you pay for.  Be sure your sheets are good enough quality that you  can wash them in hot water and put them in the dryer.

Is the sheet fabric tightly woven enough to keep away dust mites, pet dander, and other allergens.

Whatever you choose, make sure you have sheets and blankets that you like.  You need to like the color.  You need to like how the fabric feels when you touch it.

And finally, you need to feel your bedding is inviting.

THE TEMPERATURE

Is your bedroom too hot or is it too cool?  The last thing you want is to sweat or shiver throughout the night because when you’re shivering  or sweating, you are not sleeping.

YOUR APPLIANCES

Your sleep doesn’t need to be disturbed with computer, smartphone, TV, and other appliances beep.  So, they don’t belong in your bedroom.

CLEAR OUT THE CLUTTER

Clearing out the clutter in your bedroom really helps.  An uncluttered space is calming, inviting, serene.  Go for it!  Try clearing out the clutter about fifteen minutes a day until the room is all cleaned out.  You’ll feel better and sleep better for it.

When I started clearing out the clutter, I felt things would look better in my bedroom but I was unprepared for the wonderful difference an uncluttered space made in my sleep.

MOVE YOUR HOME OFFICE TO SOMEWHERE ELSE

Ban your office from your bedroom.  When you bring your work to your bedroom, you make it harder to unwind as you think about tomorrow’s problems before you try to go to sleep.

There are a kazillion other things you can do to improve your sleep.  I’ll be discussing them over time.  Some of the suggestions I’ll bring up may not interest you.  Try what seems good to you.  As you discover what improves  your better sleep, you’ll benefit from the changes.

You may find you look better, feel better, and think better.  It’s worth the effort to change your habits and environment.

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

Thurman Greco

 

Healthy Kitchen

Our lives are often over full with  too much going on.  We’re all busy.  Working.  Caring for children.  Running errands.  Studying.  Volunteering.

Where is the time to shop for and prepare a leisurely, healthy meal?

Food can often be therapeutic.  But, sometimes it’s hard to serve a healthy, healing meal to someone. when everyone is overworked, underpaid, short of time, and out of space.

BUT…

there are things that can be done to make your  kitchen healthy and the meals easier.

Begin by making your kitchen a place where you want to be.  Are the walls a color that you like?  Is music that you like available in your kitchen?  Do your utensils work?

If the answers to your questions were “no”, it’s time to try to make your kitchen a place where you want to be.  Tackle one thing at a time and the room will soon be your favorite place.

Review your recipes.  Do you have a few recipes for meals that are nutritious, delicious, easy to prepare, and fun to eat?  If not, be on the lookout.

What you need is an arsenal of easy-to-prepare meals which you can rely on.  Start with a few slow-cooker recipes which you can use during the week.  This way, you can load the slow-cooker with ingredients before you leave for work, turn on the cooker, and return home at the end of the day to a delicious meal.

Do you have a favorite casserole recipe?  Prepare this dish on your day off and then have it ready to eat the next evening.

Eat together as a family at least three times a week…more if you can.  Make eating together non-negotiable.

Get your family members to help with the meal.  Setting the table, washing the dishes, taking out the trash can all be done by family members.

I’m living proof that it is possible, even easy, to cook and serve healthy, nutritious, delicious, clean food that is easy to prepare and doesn’t cost a fortune.

When you work at this, you’ll soon have a kitchen that everyone enjoys.  Your food will be delicious, easy to prepare, inexpensive, and fun.

Thanks for reading this post!

Please share this article with your favorite social media network.

Thurman Greco