Reflexology For The Spirit

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

 

 

A Holiday Thank You Dear Reader

 

 

heart with wings

In the spirit of the holiday season, I thank each of you for supporting my work and following my journey to wellness for us all.

This has been a busy year for me.  Without your support, none of this year would have happened.  However, you found my work and you have purchased my book and read my blogs.  I thank you.  Sincerely.

Each new reader who learns something new and useful about  Reflexology  for the Spirit and wellness is important to me.  You inspire me to seek  new ways to expand this learning.   I’m currently blogging articles about longevity, a subject we can all be interested in.  I Hope you find these posts interesting and practical! Thank you.

I hope you’ll continue reading to learn more about Reflexology for the Spirit and wellness. as well as my other projects.     I’ve  spent many hours on the second hunger book.  “The Ketchup Sandwich Chronicles” should be completely finished by the end of 2019.  I’m continuing to blog about hunger in “Hunger is not a Disease.”

That has mostly come to a conclusion so I plan to begin writing  the second Healer’s Handbook soon.   The books outline includes much more  information than I put in the original handbook which is now in it’s second edition.

Thank you again!

Thurman Greco

Woodstock, New York

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

 

10 Easy Wellness Tips for Your Self Care

Self care is all about realizing that we need to take care of ourselves to function optimally in our lives.  For many, self care is being selfish.  This is simply not so.  Eating properly, resting, getting proper exercise, smelling the flowers…these things are not selfish.

Lower back pain?  Try not to overdo the bed rest.  One or two days seem to be the best amount of time. to be off your feet.  Lower back pain is a spiritual situation.   Try to get up and about asap.  Self care is needed when your lower back hurts.

Are your cholesterol numbers less than ideal?  Try to exercise regularly.  Can you lose weight?  That will help, too.  Eating fish helps.  And, finally, omega-3 fatty acids really help.

Get your annual flu shot.    Every year, I encounter people who come down with the flu.  Most of the time, these people neglected to get their shot.  And, getting a flu shot does not immunize a person for life.  A flu shot must be repeated annually.  This can be a bore.  However, I’ve gotten a flu shot annually for the last 20 years or so and,  somehow, don’t seem to get the flu.

Worried about toenail fungus?  Keep your feet clean and dry.  Wear well fitting shoes and socks.  Snug, poorly ventilated shoes and damp, sweaty socks are a breeding ground for athlete’s foot.  Go barefoot if you can.  If you do have toenail or foot fungus, and if it is painful, it’s time to see a dermatologist.

To keep your teeth and gums clean and healthy, brush your teeth often.  Brush your teeth after you eat with a soft bristled brush.  Tooth brushing is essential for good self care.

Do you have hay fever?  Cut back on alcoholic beverages during pollen season.

Do you chew gum?  Chew sugarless gum to fight tooth decay.

Concerned about carpel tunnel syndrome?  Keep your wrists straight when working with your hands.  When you work on a keyboard, make sure your fingers are lower than your wrists.  Carpel tunnel doesn’t always require surgery.  A good body worker or physical therapist can often help you.

Buy your shoes in the afternoon when you’ve been on your feet for a few hours, and always have your feet measured.  Know which foot is larger and fit your shoes to that foot.  That way, you’ll have a more accurate shoe size and fit.

Pinkeye and other eye infections can be extremely infectious.  Use care.

Always first on your list for self care is regular reflexology.

Thank you for reading this article.

Please refer this blog article to your preferred social media network.

Thanks again.

Thurman Greco

10 Easy Wellness Tips to Improve Your Nutrition

A good way to lower your risk for heart disease, cancer, and diabetes is to eat a steady diet of vegetables, grains, legumes, fruit, and dairy products with occasional servings of beef,  poultry, and fish.  This is good nutrition.

Butter is better.  Margarine often has hydrogenated fats which you don’t need.  Margarine also has artificial flavors, colors, etc. It’s better to eat moderate to small amounts of butter than margarine.

Want to add iron to your diet?  Prune juice is high in iron.  As a bonus, it’s also high in potassium.  Think of prune juice as good nutrition!

Want to eat nutritious foods?  Check out broccoli!  Broccoli is low in calories and high in nutrition.

Beans, lentils, and dried peas are good sources of edible fiber.  This translates to foods that are good for you if you want to lower your cholesterol level.  This translates to  better nutrition.

Having  a burger?  Skip the cheese and the bacon.  These two foods add about 250 calories to your burger and add a good deal more saturated fat and cholesterol.

Thinking about your heart health?  Eat fish once or twice a week. as good nutrition.

On a diet?  You can cut your calories by about half if you’ll eat your chicken without the skin.  This will also cut your fat content by about two thirds.

Skip the fruit containing dry cereals.  Most of them don’t have much fruit in the cereal.  If you want to eat cereal with fruit, add fresh fruit yourself.  Your cereal will taste better, look better, and be more nutritious.

Go for the popcorn.  Popcorn has fewer calories and fat than potato chips which makes it more nutritious!

Thanks for reading this article!  Hopefully you’ll find tips you can use for more nutritious eating.

Please refer this article to your favorite social media network.

Thanks Again

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

10 Wellness Tips for Your Self

There are many, many things you can do to keep yourself healthy.  Staying healthy will help you maintain your youth.  Many of these wellness tips are so easy you won’t even realize you’re promoting your good health.

Have a cold?  Skip the antibiotics.  A cold is a viral infection.  Antibiotics are only good for bacterial infections.  So…save your money.

Looking for a cold medication?  This wellness tip can also save you money.  Avoid the medications that multi-task.  Simple medications cost less and focus on the symptom bothering you most.

Hot tea is good for making your throat feel good when you have a cold.  Saline nasal drops help your nose feel better, too.

Don’t spread your cold germs around.  Wash your hands frequently and don’t share your eating and drinking utensils.

When you come down with colds and/or hay fever, take the evening off.  Climb into bed early and sleep an extra hour.

Don’t store your meds in the bathroom.  Bathrooms tend to be too humid and too hot.  These two conditions encourage deterioration.

Now might be a good time to quit smoking.  Have you tried to stop smoking several times, this time switch to a pipe for a while.  But, think of this as only a step toward freedom because pipe smokers and cigar smokers not only suffer from lung cancer but also get throat and mouth cancer.

Don’t take acetaminophen for an extended period of time without consulting with your primary healthcare provider.  Long term regular use of these pain relievers can damage kidneys and liver.  Occasional use of these drugs are safe for most people.

Make sure your smoke detectors are in working order.  Replace any smoke detector that’s more than ten years old.  If your smoke detectors are younger than ten years old, get an aerosol spray tester at a hardware store that simulates smoke.

Avoid raking leaves if you have allergies.

Hopefully these wellness tips are interesting and useful to you and your household.

Please share them with your favorite social media network.

Thanks for reading this article.

Thurman Greco

Thanks again!

 

10 More Wellness Tips for Better Health

One of the most important wellness tips a person can use is the suggestion to take a few minutes out of every day to relax.  A break every day for a few minutes will lower blood pressure, encourage good health and healing, and promote balance.     Go Breaks!

Parsley is a popular garnish.  Well, I eat the garnish!  Parsley is both delicious and nutritious.  So, I just can’t bear to throw it out.  Join me in this habit.

Cut down on the salt.  Add a few drops of lemon juice or substitute other herbs and spices.  This can be one of your most important wellness tips!

Add avocado to your sandwiches and salads.  Avocado is both delicious and nutritious.  It’s high in nutrition and low in calories so that makes it a real bonus in your meal, and a practical wellness tip.

Read the Yogurt label because not all yogurts are created equal.  If you want flavored yogurt, add your own.  You’ll be eating fewer additives when you include fruits instead of purchasing the yogurt already filled with high sugary jams.  Choose a yogurt with no artificial colors, artificial flavors, or no artificial anything.

Steam your veggies instead of boiling them.  You’ll end up serving food which tastes better and has more vitamins and minerals.

Want to serve fruit with your cereal?  Add your own!  Many fruit containing cereals have little or no fruit in them.  (This wellness tip is almost too easy!)

Avoid commercial dips.  Your homemade dips will taste better and will have fewer additives.  They will have fewer calories and fat, too.

Plain popcorn has fewer calories  and fat than potato chips.

Drink water before, during, and after exercise.

Thank you for reading these wellness tips!  Hopefully you’ll be able to use some or all of them.  Please refer this article to your preferred social media network.

Thanks again for reading this article!

Thurman Greco

Woodstock, New York

 

 

 

 

10 Wellness Tips for Better Health

Wellness is something we should all be interested in.  We can all increase our health awareness through wellness..

Following are ten easy things you can do to  promote your wellness.

Not all muffins are created equal.  Read the labels so you choose a  muffin which is more nutrition and less junk.  Look for a muffin which has less than 500 calories and at least contains whole wheat flour in addition to eggs, butter, and other healthy ingredients.

Like baked potatoes?  To get the most nutrients from your favorite food,  eat the skin too.  Ounce for ounce, the skin is where you’ll get more fiber, iron, potassium and B vitamins.  This is wellness in action!

Eat foods rich in vitamin C every day.  Besides oranges, the best sources of vitamin C are asparagus, blackberries, broccoli, cabbage, cantaloupe, cauliflower, grapefruit, kale, mustard greens, peppers, strawberries, and tomatoes.  These foods help protect against cancer and other diseases.

While you’re at it, eat at least five other fruits and vegetables daily.  Make sure these  five servings are high in antioxidants.

If you’re concerned about urinary tract infections, drink ten ounces of cranberry juice cocktail daily.  While this won’t substitute for medication, cranberry juice cocktail taken daily will help reduce infection rates over time.

Looking for low-fat cookies?  Try fig bars.  They’re both low in fat and high in fiber.

Like to bake cakes and brownies?  You can reduce the fat in the recipe when you substitute applesauce or fruit puree for the oil, margarine, or butter in the recipe.

Low-fat milks are not created equal.  If your concern is fat content, go for nonfat or 1 %.

Frozen fruits and vegetables are tasty, nutritious snacks.  Frozen bananas, strawberries, strawberries are delicious!

Try a new fruit or vegetable every month.  At the end of a year, you’ll know a lot more about food than you do now.  And, the chances are that you’ll have new favorite foods!

Read labels on frozen breakfasts.  Some are very high in fat.  Others are also very high in calories.  Go for the less fatty products.

So!  Here you have ten suggestions with a bonus thrown in for good measure.  I’ll be sending along other easy wellness tips along in coming blog posts.  Hope you enjoy them all!

Thanks for reading this blog and thank you for reading this article.  Please forward it to your friends. through your favorite 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