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 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 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
