Reflexology For The Spirit

Winter Solstice – 2020

December 21st is the Winter Solstice – the first day of winter.  The Winter Solstice is the shortest day and the longest night of the year.

Today, we celebrate the annual rebirth of the sun.

People throughout our planet are falling ill with coronavirus.  The numbers of sick and dying are so large and changing so quickly that it’s hard to keep up.

Find a few moments sometime today to reflect on our planetary need for rebirth, regeneration and renewal.   Reflect for a few moments on how it will feel to live on a healthy planet where all beings experience wellness and coexist to honor and support one another.

What will it mean for wellness and healing to become real in the coming year.  Expand your vision to include every living thing on earth.

Take a moment to release those things which no longer serve you.  When you do this, you create space in your heart for healing, acceptance, and positivity  in the new year.

Thank you for reading this meditation.

Please share this meditation with your preferred social media network.  Forward it to your friends.

Thanks again



What’re the best foods to eat on a diet?

What foods work well with losing weight?

Vegetables, that’s what! – the more the merrier.

When you finally get going on your diet, you’ll probably have a list of foods specific to your personal diet needs.  However, that may not happen in your case.

This article is not about choosing your diet.  Everyone has to make that decision.  As soon as you decide to go on a diet, you have to decide:  which diet?

That’s a personal choice that I’m not discussing now.  What I’m discussing is  foods that will work well for losing weight – generic diet foods.

Whatever diet you are on, a good guideline is this:  Eat vegetables throughout your day.

When you first begin your diet, choose three non-starchy vegetables each day.  Later on, work yourself up to five.  Finally, make seven vegetables each day your new habit.

Begin with some vegetables at breakfast.  A good example is scrambling veggies in your eggs:  peppers, onions, mushrooms, tomatoes, for example.

At lunch, enjoy a large salad or vegetable soup.

Good snacks include hummus with your cucumber slices and bell pepper slices.

Carrots sticks and celery slices are easy at snacks and meals.

Fresh veggies are best, but you may use frozen if that’s what’s available.

Vegetables listed below should be good on most any weight-loss diet.  You may find a few on this list that won’t work for you.   Veggies to avoid are those served creamed, or with a cheese sauce.  Breaded vegetables are not a good option.  Anything in a creamy dressing is a bad choice.  This also includes fried vegetables.

Overall, this list should be adaptable to your needs:

alfalfa sprouts, artichokes, asparagus, arugula

beets, bok choy, broccoli, butternut squash

cabbage, carrots, cauliflower, celery, celery root, collard greens, corn, cucumbers

edamame, eggplant, green beans

Italian beans


lettuce of all varieties, lima beans

mushrooms, mustard greens

okra, onion

parsnips, peas, peppers (all varieties), potatoes

radishes (all varieties), rhubarb

sauerkraut, snow peas, soy beans, spaghetti squash, spinach, split peas, summer squash, sweet potatoes, Swiss chard

tomato, turnips,

wax beans, winter squash

yams, yellow squash


Fruits are not quite as easy.  Some diets don’t include many fruits.  Also, diabetics need to talk to a medical professional or dietitian before eating much fruit.  Skip the canned fruits, even in their own natural juices.  Dried fruits and fruit chips are not a good option.  Fruits that have been processed are not a good option.

apples, apricots

bananas, blackberries, blueberries

cantaloupe, cherries, clementines

grapefruit, grapes

honeydew melon





papaya, peach, pear, pineapple, plum, pomegranate





Whatever your diet, if you eat more fresh fruit and vegetables and fewer processed foods, you’ll lose weight, clean out your arteries, balance your blood pressure, and reduce your health care costs.

Whatever diet you finally choose, I hope you’ll join this blog on your journey.  I’ll be sending  you tips, information, and tactics to help make your weight control easier.

I’m hoping you’ll find that eating well is not difficult but IS delicious.  I’m also hoping that you’ll find your diet will be easier.


Thurman Greco

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Stress Busting Starts Here!

Let’s face this right now.  Diets are stressful.

So is everything else when you’re dieting.

Even before you settle on the diet you’re going to adopt, find your stress busters.  .

The bottom line is this:  choose activities to do when you feel stressed.  You don’t want to eat to combat stress.

Choose your healthy coping mechanism from dancing, gardening, journaling, meditating, puzzles, reading, singing, volunteering.

If you are a member of the right gym, you’ll be able to take advantage of stress busting activities offered.  These may include yoga, zumba, spinning, and dozens of other activities.

Cultivate simple things you can do at home and at work to lift your spirits.  These can include midday walks and  playing relaxing music.

The idea is to have activities which don’t include munching on nuts and candies.

Walking 10,000 steps daily is a good stress reducing goal.

A weekly bodywork session can only be good for you and your diet success.  Of course, I recommend reflexology, reiki therapy, or mindfulness meditation.

Your options are in the hundreds.  Choose the most relaxing options for you and your lifestyle.

Two effective stress-reducing habits which can help you include keeping an appointment calendar and an ongoing to-do list.

Life is filled with small stressors which can be avoided with a calendar and a list.

For example, with a to-do list at the grocery store, you won’t leave out a key ingredient for a meal.  This seems like a small enough thing but if you’re stressed already, that missing item can be the one that complicates your life.

A calendar will make sure you don’t miss an appointment.   Your life can be streamlined and easier if you use it to help you shop, keep up with friends and relatives, make appointments.

In reality, you’ll lose less time because you forgot something or someone.

When you include a gym membership in the mix with the calendar and the to-do list, you’ll be much more organized.    You’ll be more physically fit.  Your new diet will be an easier experience.

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

Looking forward to hearing from you.

Thurman Greco



Losing Weight – a secret you need to know about weight loss

Losing weight can be stressful and challenging for even the best of us.  Whoever said that our spiritual journeys would all be a piece of cake?

But, it doesn’t have to be as hard as you thought it would be.

For many of us, the first few pounds are a lot like a miracle!  Where did they go?

They disappear  – just like the guy in the diet book said they would.

Then…the pounds stop disappearing even though there’s no cheating going on.  What happened?

You hit a weight-loss plateau, that’s what. It’s like your body hit the pause button.

Well, whatever it feels like, this weight loss slow-down isn’t  as bad as you think.

While your body doesn’t seem to be losing weight for the moment,  keep on dieting.


Things are happening!  Good things!

Your body is adjusting to its new journey.

Take your wins where you can!  Celebrate them.

You may experience symptoms of better health.   It doesn’t take all that many missing pounds to feel different.

You may have   less discomfort after a meal, for starters.

Are your knees working better?  Maybe  you don’t have much knee pain anymore.  This is good.  This is what happens when you lose a few pounds.

What about your blood pressure?  You may notice that you’ve lowered some numbers.  Your BP scores may be lower now.

Are you Prediabetic?  Diabetic?   Shedding a few pounds helps those scores, too.

Are you sleeping better?  When you lose a few pounds, your sleep generally becomes more restorative.

What about your energy?  You should have more energy for the things you like to do.  And, admit it, you’re feeling younger, too.

But, however you feel after losing a few pounds,  stay the course!  Everyone’s body is different.  Stick with your diet and don’t give up.

In time, your numbers will move again.  You’ll see, it will be worth the effort.

Thanks for reading this article.

Please refer it to your preferred social media network.


Thurman Greco

Choose Water! – But Why?

When you think about dieting, you probably don’t even think about water.  Instead, you think about things you’re going to give up in order to release those unwanted pounds.

Before you even decide many details of your diet, explore what you’re going to drink…and why.  You may find that you’re thinking MORE and not Less.

For starters, drink more for a successful diet.   Think more ounces, and cups, in glasses, bottles, and cans.

But…more and not less of what?

For starters, drink less tea, carbonated drinks, alcohol, and 100% fruit juices.  Better yet, skip anything with a calorie.

Now is the best time to eliminate carbonation.  Break the diet soda pop drink habit today!

Choose water!

If you’re stuck on diet sodas, you may discover many options you never considered before.  It may take several days or weeks even to try out all the new found options just waiting for you to try on  grocery shelves.

As you sample  the many drinks out there, avoid artificial sweeteners if you can.  These artificial sweeteners haven’t been proven to support your weight loss.

As you test different products,  put them in categories because there are so many choices.

Water is Your First Choice.  Not all water tastes the same.  You’ll have fun choosing your favorite.

For starters, put waters in two basic categories:  natural spring water and purified water.  Personally, I went for the purified waters to begin with.   I found so  many delicious spring waters that now I keep several different waters on my pantry shelves.

There are many, many infused waters to choose from.

Also on this first list, include strained homemade broth.

Your Second Choice is Water with Stevia-Sweetened Flavor Drops.  These products are essentially products with liquid water enhancers added.

Decaffeinated herbal teas come in the water-with-enhancers category.

Flavored Drinks sweetened with Stevia are your third choice.

Artificially flavored sweetened beverages make up your fourth choice.   This choice includes sugar-free popsicles, sugar-free gelatin and any broths with MSG.

This last category is your jettison section. 

Don’t even consider diet soda pops, seltzer waters, sugar-sweetened beverages, fruit juice, milkshakes, and fancy coffee drinks.  Erase them from your consciousness.

Discovering your new favorite drink may take some persistence and a few trips to the super market.  Don’t rush this search.   This is an important discovery for you.  You’re searching for a beverage to live with.

Take all the time you want.

I shopped in my super market for years and never really paid a lot of attention to what waters were sitting on the shelves.

Recently, I went to my favorite super market and looked at all the different bottled/canned waters out there.  This time, I really looked at what was on the shelves.  What I saw amazed me!

It seemed my new diet was opening up a whole new world for me…a world of waters!

Thanks for reading this blog post.  Please share it on your favorite social media network.

Thurman Greco


But first, do the spiritual work.

You need spiritual work because  your weight loss diet brings change – physical, mental, emotional, and spiritual change.

Success is easier when you speak to your inner self and ground your core in  the new goals you’ve set for your spiritual work.

Now is a good time to embark on this spiritual journey.  Choices, problems, challenges overwhelm us daily with information and current events.  Everywhere we turn, people,  animals, plants, air,  water, and the earth even,  cry out for help. We are drowning in all the needs for healing.

Spiritual work looms large.

To understand what is swirling around you, go to your spiritual center.  This is the source of your strength, grounding, and peace.  Here is where you’ll find your truth, your love and the core of your focus.   This is where you’ll find  weight loss success in your spiritual work.

This is where you’ll realize how much easier your life will be when your physical  body is no longer weighted down with extra pounds.  For some of us, there are pounds and pounds of protection to release.

Guided meditations can be a positive experience for you now.  I’ve relied on guided meditations for years.  My three favorite guided meditation books were edited several years ago by Larry Moen.  Entitled “Meditations for Awakening”,  “Meditations for Transformation”, and “Meditations for Healing”,  these books are  available on Amazon.

For me, these guided meditations offer a link between  feelings,  weight loss, and  wellbeing.

Forgiveness is helpful.   As forgiveness heals your soul, dieting will be easier  because  you won’t need to hoard  pounds.

When forgiveness happens, some of your protection pounds will evaporate into the ethers.

That doesn’t mean  you don’t need to change your eating habits and exercise  more.  But it does mean that  it’s easier  to accomplish a weight-loss  goal.

Forgiveness can be a path all its own.  Begin by forgiving  everything past, everything present, and everything future.

Forgive everything and everybody – including people and events you’ve forgotten.  Simply forgive everyone.  Forgive everyone who even possibly needs forgiveness.

The idea is to clear everything up between you and everyone, now and forever.

Release people to their own lives  – now and in peace.

And, last but not least, forgive yourself!

Write a daily forgiveness mantra.

You may find inspiration in some forgiveness prayers by Dr. Catherine Ponder.  I didn’t copy them here because I couldn’t find out for sure whether they are copyrighted.

– – – – – – – – –

  • Please join me for future weight loss posts.

When you read them, some things  will resonate with you.  Others will not.  But, whether you  use some of the guidelines or none, one thing is for sure.  You will, day by day, leave the past behind.

Diets are not always easy.     But anything worthwhile can have its challenges.

Each of us, on  a diet or not, is on a spiritual journey.  Each of us is travelling separately.  But, we are all together.

It’s time to change old patterns,  seek  freedoms found in forgiveness, and  see beyond the past into an expanded  now.

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

Thurman Greco


On a Diet? Get active, eat better, and lose weight!

I don’t know about you, but  I’ve discovered some interesting extra pounds recently.  Not only am  I eating more but I’m also moving less.  It seems  with each passing day, I’m older and  rounder.

Sometimes I feel like I can’t win this battle.  Then, I think about my situation and I realize that I can win this battle.  I need to go on a diet.

The last time I went on a diet, I lost almost three dozen pounds.  That was a long time ago.  Almost thirty years ago, to be exact.  I kissed carbs goodbye and the pounds went along with them.

This time I think I can have a more successful diet and my life will be easier, too.  So…I’m taking this diet week-by-week.  I plan to lose weight using newer, more effective, techniques.  I plan to be healthier.

I hope to do some more interesting things along the way, too.

Will you join me?

I’m hoping to  share  effective weight-loss tips to make weight loss easier and more fun.  I’m also hoping I’ll be able to keep the weight off!

For my first week on this diet, I’m thinking of ways to move more.  I’m getting active for more energy.

I have a weekly zoom yoga/fitness class with Carolyn Abedor on Thursday mornings.  I would prefer to have two classes each week with her but I’m working  on Tuesday mornings when she offers her other class.  I would love to rearrange my work schedule but, so far, have been unable to do so.

I spend a few  minutes on a personal trampoline each day.  Reflexologists love personal trampolines and I’m no exception.

At least twice daily,  my 5-pound chihuahua walks me down the street.  That will soon end when the snow comes.  Taco can’t stand icy roads.

So, I’m seeking other active options.

I try to walk more at work and I like to walk  more when I food shop.

A new goal is to put in about 300 extra steps every day – no matter what.  I plan to add more physical activities over time until I’ve move these 300 steps to 30 minutes of daily exercise.

I’m searching for low-impact activities on exercise videos such as YouTube and Amazon.  I’m planning to check out some videos at the library.  I also plan to contact my area hospital to see what programs are available at its wellness center.

Thank you for allowing me to share this journey with you.  I wish us all success in this quest for better health and a better weight.

Meanwhile, for this week, Let’s Move!

I’m hoping you’ll share this article with your preferred social media network.

Thurman Greco


Is it a Cold, the Flu, or Coronavirus?

For months we’ve all been reading and hearing about a resurgence of  the coronavirus combined with the flu.    So…what does this mean?

Every year I hear the same question at the beginning of flu season:  HOW DO YOU KNOW WHETHER IT’S A COLD OR THE FLU?  This season, the question is a little different:  HOW DO YOU KNOW WHETHER IT’S A COLD OR THE FLU OR CORONAVIRUS?

There are some real differences.

Fever is rare with a cold.  Fever is common with the flu.  It’s usually high and lasts three or four days.

Headaches are rare with a cold but common with the flu.

Cold sufferers may have slight aches and pains.  Flu sufferers have definite aches and pains which may be severe.

Extreme fatigue and/or weakness is just not a factor with a cold.  Exhaustion is common with the flu – especially at the onset of the illness.

Sore throat, stuffy nose, and sneezing are common with a cold.  A person suffering with a cold may have mild symptoms to include a hacking cough.  With the flu, these symptoms can become severe.

With colds, treatment includes antihistamines, decongestants.  With the flu, the patient needs to consult with a physician about any needed medication.

Coronavirus complicates things.

Many people experience fever as the first symptom of Coronavirus.

The second  symptom is often  a combination of a cough and muscle pain.

Nausea and vomiting make up the third tier.

These symptoms are usually followed by diarrhea.

And, that’s not all.  Some people experience a loss of taste or smell.

And, some people experience deeply reddish-blue toes (chillblains).

Others  have headache and dizziness.

The bottom line here is that coronavirus has many symptoms while colds and flu

are much less complicated.

If you suspect coronavirus, go get tested.  Waiting around while you try to decide you are sick and contagious or not is not good for you and it’s not good for those around you.

There  are several tools at your disposal which can help you early on.

A thermometer is essential.  Take your temperature daily.

When I’m out in the community, my temperature is the key to getting into the office  where I have an appointment.

The no-touch forehead fever thermometer gun has become ubiquitous on  receptionists’ desks wherever I go.

There’s no reason why you shouldn’t take your temperature every morning.  Your temperature can accompany your blood pressure reading.  You can keep your thermometer gun beside your blood pressure cuff.

Then, you only need one other item: a pulse oximeter.  A pulse oximeter estimates the amount of oxygen in your blood.

If you have coronavirus, your pulse oximeter will register a lower oxygen level in your body.  This is because with coronavirus, your lungs are inflamed.  (Actually, with coronavirus, inflammation is all over your body).

So, if you are concerned about your health because you may become exposed to coronavirus, you can help yourself with your temperature,  your blood pressure, and your oxygen level.

If you feel ill, you will help your healthcare professional with  these three scores.

For those who aren’t really familiar with an oximeter, it is the little plastic  clip  placed on your finger when you get your blood pressure measured.

These devices are not that expensive, are easy to use, and you can find an explanatory chart which will explain the meaning of the score.

Whatever you decide, prevention is important.  Wash your hands often, wear a mask always when you leave your home, use hand sanitizer and don’t go anywhere around other people if you can help it.

Thanks for reading this blog post.  If you liked this article, please forward it to your favorite social media networks.

Thanks again,

Thurman Greco

September Solstice – a Time to Focus on Wellness and Healing for Ourselves and Our Planet

The September Solstice is a time to promote wellness and healing throughout the planet.  Please take a moment to dwell on a planet where all beings experience wellness and coexist in honor and support.

Visualize a world where all beings experience positive renewal and growth as wellness and healing become real.  Get to know all the wonderful opportunities in your world for growth and hope throughout our planet.

As the planet goes into its next phase, support your spirit and encourage healing and wellness to all plants and animals on earth.  Make a place for yourself during this time to encourage spiritual growth.

Think of ways you can invite universal balance in your life.  Think of how you fit into your day, into your world, into your goals.

Check in with yourself to give support to your spirit.  Focus on a world where everyone  works together  with respect and harmony in support of all needs.

Create  a vision of peace and wellness for yourself.  Attract spiritual calm.

Expand your peace and wellness and spiritual calm to include every living thing in the world.

Thank you for reading this meditation.

Please refer this article to your preferred social media network.  If you like this post, please forward it to your friends.

Thanks again,


4 Times to Rely on Your Abdominal Brain: Know When to Go With Your Gut


Hello there, cerebral brain!  It’s me, your abdominal brain.  There are some important situations in life when we can work together.   Actually, we work together daily.

I send you information all the time.  I want you to know what happens in the abdomen where I live and work.

When I send red flags bubbling up, I hope you listen.

Example 1:

You are looking for a new job and may have an offer.

In this process, you sometimes when you need need more information.

You don’t have a job offer until you know the day you are expected to report to work, where you are expected to be on the start of your first work day, the name of the person you are to report to, and the amount of money you will be paid.

Can’t decide whether the job offer is for you?  List all the positives about the job.  Next, follow that list with a list of all the negatives.  If the positives outweigh the negatives, you can begin to feel good about your offer.

If you don’t…think about what your abdominal brain is trying to tell you.  Maybe, for the moment, you need to override your abdominal brain and use your head for a while.  Or, maybe you need to listen to your abdominal brain and learn from its wisdom.

Example 2:

When you can’t eat or sleep, your abdominal brain is talking to you.   Something isn’t sitting right for you.

You may have a stomach bug.

Or, you may also be hearing from your  abdominal brain.  What situation is causing physical stress?  Is your abdominal brain working with your intuition to tell you  it’s time to   deal with it.

What decision-making skills do you need to reduce this stress and  live a more comfortable life?  Your pros-and-cons list can help here.  You can also listen to your inner self which tells you what you need to know.

While you decide what to do, spend some time reducing your stress.  As you  lower your stress level, you may find yourself in a place where it’s easier to  listen to your inner voice and your abdominal brain wisdom.

When this happens, you make way for a path to appear for you.

Example 3:

You encounter a situation or someone who is suffering.

Your abdominal brain appeals to you to help others.  But, then, your cerebral brain or your friends and coworkers try to talk you out of it.

You experience objections:  “I’m in a rush.” “This may be a scam.” “If I give this person money for food, she may just buy drugs with it.”

Think, for a moment, about a time when you were in need.  How lonely was your situation?  If someone stepped in to help, did your view of the world change?

This might be a time to pay your gratitude forward.

Example 4:

You are in a situation where a person is talking to you and suddenly your gut does flip flops or you get negative chills or you feel trapped.

This is not a time to dismiss your abdominal brain message.  You are in a situation which is not good for you and your body knows it.   This is a time to follow your gut.

Physically, remove yourself from the premises.

At a party or other group gathering?   Leave.  Now.

Getting ready to get on an elevator?  Back off.  Don’t get on the elevator.  Go somewhere else instead.

Walking down a hallway and suddenly realize you are alone in a dark, public place?  Get out of there immediately.  Find people.  Find lights.

In all of the above situations, you must make a stand for what your gut  knows.  It’s okay.  This is one of the things your body is built to do.

Thanks for reading this blog post.  You can connect with me on Facebook.  If you have friends or know someone who might enjoy this post, please forward it.

If you are looking for more, please check out my books.

Thurman Greco