Category / General Health & Well Being

by tessbrennan

Sneaky Knee Pain–how do I eliminate it?

In 2005 after finishing my second 60-mile walk I developed horrible knee pain.  After the birth of my child, in 2007, it hurt so badly I went to see the joint specialist. (The best surgeon in the Joint, so to speak.)

He checked me out, told me I didn’t need surgery and prescribed some physical therapy.  The surgeon told me the same thing the physical therapist told me.

Feel Good Fast Knee pain

KNEES DON’T GO BAD, ALL ALONE! (typically)

Just ponder that for a moment.

It turns out, I had put on 40+ pounds during the pregnancy.  (That’s an additional 160 pounds of pressure on each knee.) I walked for exercise, but I did NOT stretch.

Your knees go bad (if not involved in an accident) for two reasons. 1. Weak ankles or 2. Weak Hips. 

My issue was weak hips.  1 week of consistent stretching and my knee pain subsided.

I wanted to provide you with some of the stretches that my doc and the PT crew recommended.

Feel Good Fast Knee to chest - cropped

Bring 1 knee up to the chest and pull it to your chest with your hands until you feel the stretch.  Try to hold it for about 30 second, then repeat with your other knee.  (Try doing this 3 times for each knee)

Feel Good Fast Leg dangle hip stretch-cropped

This one is blurry, but I think it can get the point across.  I call it the leg dangle.  Lay on the edge of your bed and allow the leg on the edge to “dangle” off the edge.  Work to keep your knee straight and feel the stretch in the top of that thigh.  I keep my opposite hand out on the bed to stabilize myself.  Turning your head can intensify or lessen the stretch as well.  Try to allow this stretch for 30 seconds.  (3 times for each leg)

Feel Good Fast Cross over hip stretch-Cropped

The third stretch I use to relieve the tension in my hips is what I call the cross over.  Again, lay on the edge of the bed.  This time cross the opposite leg over the body and allow it to “hang” off the edge of the bed. You can intensify this stretch by how straight you keep your knee, which direction you look while stretching, and the angle your leg is to  your body.  Again, 30 seconds for each stretch and 3 times for each leg.

 

I am not a medical professional, I don’t pretend to be. I just wish to share what has worked for me in eliminating the pain in my knees. 

 

One last note.  Weight loss had tremendous impact on my knee pain as well.  When you consider that each pound overweight we are, increases the weight bearing load of our knees by 4 pounds.  Thus, when we are 25 pounds over weight – our knees feel 100 pounds of extra weight to carry and deal with.

For more information, feel free to contact me.  If I don’t have an answer, I have a colleague who does and I am happy to refer.

by tessbrennan

Take a walk, and kick it up a notch.

Last night, in our Feel Good Fast support group meeting, one of our community brought in this article that she had found in the Fort Myers News Press on Tuesday, March 26th.

It was really, very interesting in that Camille and I used to walk several times a week, usually about 6 miles, and I pushed a stroller at the time. (We’ve since fallen away from this habit since our schedules don’t match and are currently working to schedule more time together.) 

Camille’s comment was that, during all that time we were walking, we didn’t see a dramatic change in our appearance while we were walking what seemed to be a significant distance.  Here is the explanation.

Walking News Article

This article discusses remembering FIT while walking. 

  1. Frequency – while we only need about 30 minutes of walking or exercising a day we need to be at 55-90 percent of our maximum heart rate during that time to get the best workout.
  2. Intensity – your speed, (compared to others) isn’t the issue, Intensity here is an individual pace set by your heart rate and ability.
  3. Time – in the beginning, you may find your self winded early on with only the capacity to move for 15 minutes, and that is OK! Keep at it and your 15 minutes will get easier and you will realize the progress you are making and be ready to add 5 more minutes.

Its about challenging yourself, and improving and increasing your personal stamina, one step at a time!     Happy walking!

20130406_141144

Here is a perfect example of a gentleman, pushing himself and doing what he can.  You may not be able to walk a marathon or even a 5K, but starting somewhere and sticking to it can make a big difference.

by tessbrennan

Building a Health Community-Supporting Each Other

There’s no need to attempt to do it alone!

Things are more fun when we share the experience with others.

We tend to continue doing things we enjoy and find support in challenges through others who are like minded.

For this reason, we have begun building communities of people working toward a common goal of improving their personal health, and committed to sharing that experience and supporting each other throughout the transition. And ITS WORKING!

Feel_Good_Fast_-_Teamwork_support

I currently have local teams building, who meet once a week. For quality control we have a limited number of spaces for this new community of support, teamwork, and coaching.

I also have a private community of people from all over the United States who work together, some are friends and some are new acquaintances, all are committed to building each other and themselves up through community and commitment.

The 5 pairs of shoes above represent five women in 3 different states who are currently on this journey. Contact me if you would like additional information or want to be connected with other like minded individuals.

Looking for improved health? Looking for increased energy? Looking for others who are finding it?  Check us out!

by tessbrennan

Turnaround Smoothee Recipes

My friends and clients have requested it, so, here goes nothing.  A few Smoothee recipes to mix and match your mixes in. Smile

Always add your Smoothee Mix LAST! Smile  Learn from me.

Laura’s Piña Colada
2 scoops Shaklee 180 Vanilla Smoothee Mix
6 oz. nonfat milk or light soy milk
2 oz. pineapple juice (feel free to use ½ cup of fresh pineapple chunks instead of juice)
¼ tsp coconut extract
Ice as desired
Directions: Mix all ingredients together in a blender until frothy. Enjoy!

Dr. Jamie’s Mocha Latte
1 scoop Shaklee 180 Chocolate Smoothee Mix
1 scoop Shaklee 180 Café’ Latte Smoothee Mix
8 oz. nonfat milk or light soy milk
½ tsp instant coffee
Ice as desired
Directions: Mix all ingredients together in a blender until frothy.

Roger’s Strawberry Lemonade
2 scoops Shaklee 180 Strawberry Smoothee Mix
6 oz. light soy milk*
2 oz. natural lemonade
Ice as desired
Directions: Mix all ingredients together in a blender until frothy.

Liquid Cinnamon bun
2 scoops Shaklee 180 Vanilla Smoothee Mix
8 oz. nonfat milk or light soy milk
1 tsp ground organic cinnamon
Directions: Mix all ingredients together in a blender until frothy.

Chocolate Orange Smoothie
2 scoops Shaklee 180 Chocolate Smoothee Mix
10 ounces of water OR unsweetened Soy Milk *
1 snack-size container of mandarin oranges (about 1/2 c.)
1/4 teaspoon Cinnamon **
Directions: Mix together well with a blender and enjoy!
* dairy not recommended due to its adverse reactions with citrus.

Berry Good Yogurt
¾ cup fat free plain yogurt
2 scoops Shaklee 180 strawberry smoothee mix
couple of drops vanilla, orange or almond extract
¼ cup fresh or frozen blueberries
¼ cup fresh or frozen strawberries
If using fresh berries, add a few cubes of ice and blend. Blend it all up in a blender.
The fruit in this will count as 1 fruit serving on your Cinch ™ plan.

Change it up! Almost like Reese’s ™ yogurt
¾  cup Fat-free plain yogurt
2 scoops Shaklee 180 Chocolate smoothee mix
1 tsp cocoa baking powder
2 drops vanilla extract

Raspberry Chocolate Dream Shake
2 scoops Shaklee 180 Smoothee Chocolate Mix
1 C fresh or frozen raspberries (unsweetened)
1 C nonfat milk or low-fat soy milk
4–6 ice cubes
Directions: Combine all ingredients in blender and blend until smooth. Pour in a tall glass and enjoy!
Pom-Berry Morning Smoothie
2 scoops Shaklee 180 Vanilla Smoothee Mix
1 C nonfat milk or low-fat soy milk
1/2 C fresh strawberries
1 stick Cinch® Energy Tea Mix Pomegranate Flavor
4–6 ice cubes
Directions: Combine all ingredients in blender and blend until creamy.
Nel’s Peach and Mango Cinch Indulgence
2 scoops Shaklee 180 Smoothee Strawberry Shake Mix
1 C frozen peaches (unsweetened)
1 C frozen mangos (unsweetened)
1 C water
Directions: Combine all ingredients in blender and blend on low speed until fruit is blended in. Pour in a tall glass and enjoy!
A SPECIAL NOTE FROM NEL: “You may have to periodically stop the blender and mix in the fruit so it’s well blended and in small chunks. It should look like sorbet with small chunks of fruit. It’s my favorite 180 indulgence!”

Green Goodness
1 cup (handful) of green chard (you can find it in the fresh produce section near the lettuce)
1/4 cup frozen or 1/2 cup fresh strawberries
1/2 medium banana
12 oz cold clean water
2 scoops Vanilla Shaklee 180 Smoothee Mix
5 Ice Cubes
Directions: Blend all ingredients in a Commercial Blender until creamy. Garnish with a fresh strawberry and drink up!

Tess’s Favorite Green Breakfast
1 cup lowfat milk or soy milk
4-5 pieces of pineapple
1/2 banana
1 tsp of coconut oil
1 handful of spinach
2 scoops of vanilla or strawberry Shaklee 180 Smoothee Mix
Directions: Blend all ingredients in a blender, enjoy!
by tessbrennan

Migraines, Pharmaceuticals, & Fat–Gone

In 2001 I moved from Indiana to Florida and took a high school teaching job.  I was taking five pharmaceuticals for asthma and depression (and side effects from the Rx). 

On November 4th I attained a migraine.  I say attained because it stayed with me, in differing degrees, until February of 2002. I went to the family physician who had no answers, then to the neurologist who did MRI’s and scans to be sure there wasn’t any brain tumors. Eventually he added another drug to my protocol. It took another month or so after starting the meds until we got them at the “right level” so I wouldn’t have as many side effects.

In the days and years that followed I would get occasional migraines and headaches that were excruciating, until I made some personal changes in my life.

I began by making a few healthier choices daily.  Food based supplements, healthier food options, and eliminated many of the toxins in our home. (None of the nasty, strong smelling cleaners with poisons.)

As a result of conscious choices, and an excellent source of nutrition, I began losing weight, healthfully.  (By weight I don’t mean a number on a scale – I mean that my clothes fit better and my measurements decreased.)

A side benefit of the fat being gone was that I was able to wean off the anti-depressants, the asthma medications, the meds for the side effects, and the daily migraine pill.

My depression eased way off and I found other ways to keep it in check, like cognitive therapy.  It wasn’t for almost a year that I realized I just wasn’t getting headaches any more, AND… I had a new, thinner me with increased energy and a zest for life!

It never occurred to me that I could help my body by feeding it “good food”.  In agriculture, when a plant has a symptom we give it “food” to fix the nitrogen or other deficiencies.  When our car doesn’t run right, we listen to the symptoms, and repair what is wrong… we don’t feed it crappy gas, then expect it to run smoothly.

I am so happy to be able to share with others, what has worked for me.  Contact me for more information.

by tessbrennan

UPDATE: I’m a mom, I don’t have time for Cancer!

Its been a couple of weeks since I introduced you to my friend Franny, so I wanted to give you an update.

Franny_and_Family

I received a message from Franny yesterday, that made me smile and spurred me on, to keep on walking through the night at the Relay for Life.  I want to share this message with you.

So, I am not sure what has caused me to be "not me" but I took both kids with me to sign my son up for t-ball, go INSIDE the bank, and walk/shop around Wal-mart for a long time. I actually shopped for necessities like toothpaste and toothbrushes and nail polish remover….that means I have the energy to paint my own nails!!!!!!! For the past year or more, I have dreaded doing ANYTHING with two kids and I was too tired to browse while shopping. I just went in, got out, and then it took me the whole day just to put all the stuff away. Or I would make my hubby shop!!! Tess, I have put make up on the past two days!!!!!!

After my nap today, I had to ask Franny, what has changed to cause this increase in energy.  I am aware of her efforts to “move more” as she has started walking regularly, either outside or on a treadmill, so I asked her.

How many days have you been exercising? When did you begin supplementing your nutrition? When did you begin noticing these differences?

I started the vitamins on the night of 4/2/13 and the smoothie on 4/3/12. Well, I don’t know. I did walk the week before I started using but not as long or intense. But I definitely know for a fact that it was Wednesday when my husband was impressed with what I did around the house that day.

I am so happy Franny is feeling better!  I look forward to working with her and following her progress.

This is not the first time I have seen others respond to the food based supplements so quickly.  Results depend on the individual, their mindset, their attention to prevention, and their consistency.

If you would like more information on how this system can work for you or someone you know, contact me.

by tessbrennan

Improving Your Health–One Small Step at a Time.

I have many friends and clients who have decided it is time to improve their health, they are ready to make the commitment and work toward gaining more life in their years!

Many times, when people begin making a change for the better, they feel they need to change EVERYTHING all at once.  This sets anyone up for failure.  It is much better to move one solid step at a time.  While out taking a “Mindful Walk” this afternoon, I had some thoughts about this.

I know, that through my own actions, (and some I remember of my father in years passed) that I have been know to jump right into “changing” everything for the better, all at once.  Jumping into a vigorous exercise routine or running straight from my long stint of couch sitting (by long stint I mean months or years).  Finding that a day or two later I am so sore I can hardly move.

How about when we try changing everything in our diet all at once, only to find it “too difficult” to continue on the path we attempted to lay out in front of us.

Friends, learn from my mistakes!  Take this journey, ONE. SOLID. STEP. AT A TIME!  This is a journey for a lifetime! We are here to begin making healthier choices and working smarter toward our life so that we can see a MAINTAINED improvement over the long run, not just for a week or two. 

Take it easy, lets talk and work on a plan that works for and WITH you rather than against you.  Its what I do.

For more information contact me.  Make it a great day!

by tessbrennan

Interview with Franny–Making time for health.

I talked with Franny this week and asked her a few questions about what she is looking for in her quest to heal and gain better health. 

I was somewhat amazed that many of the things that stand in the way of her feeling better are very similar to things that try to stand in my way at times.  Showing me, we are all humans in the same mix, working to make things better.

Franny_Head_Shot

Here’s our interview:

What do you want to create in your life, health-wise? What is your goal?

I want to create a healthier me. I want to loose 70 lbs.

Great! Once accomplished, what will loosing 70 pounds and a healthier you do for you?

Live life more! Get more energy, reduce my risk risk of diabetes, bring back the spontaneous me!

What has been your resistance to this point?

A) Being a mom. I am tired when I wake up (that is getting better since I started my thyroid replacement pill). 

B) Having a husband who is not home. So I do a lot of the housework, cooking, school stuff, animal duties, etc.

C) Spending 98% of my day in the kitchen (it is where the dishwasher, stove, computer/office, & laundry room are located). This causes me to eat mindlessly.

D) Health issues that would improve if I lost the weight.

If it wasn’t  for the cancer thing, being overweight would be my only health problem.

Why is it important to you to create this in your life?

Create a healthier me? Because I want to do things with my kids, look younger than my husband, weigh less than my husband (lol), fit into cute clothes!

I do nothing for me. That has to change.

What amazed me about our interview was the fact that it sounded so familiar.  How many other moms out there are facing similar issues?

We will continue to follow Franny on her journey to better health.  Our goal is to give others the encouragement to make the move to better health as well. 

If you would like information on sponsoring Franny and her recovery, getting healthy yourself, or assisting a friend in need, as we are with Franny, contact me.  (tess@healthygreasemonkey.com)

You can do it, we can help support you!

by tessbrennan

“I’m a mom, I don’t have time for cancer”

How close are we to personal health & financial devastation?

22 years ago I met a fun loving gal at Purdue University at the ZTA house. We pledged together and vowed to be sisters for life.

Life has gone on, we’ve gone our separate ways, but Facebook has brought us back together.  Franny now lives in NW Indiana and I live here in sunny, SW Florida.

Today, I want to tell you Franny’s story.  One that many aren’t to far from repeating, they just don’t realize it yet.

Meet Franny.

They were your typical family.  Everything was going great. Franny’s Thirty-One Gifts business was beginning to thrive, hubby was working hard and they were living the American dream.  In the blink of an eye, things began to change.

January 2012  – Her husband lost his job and we lost our insurance

February 2012 – Franny found a lump in her neck (She didn’t have it checked out because they didn’t have any insurance and they were down to her Thirty-One Gifts Business income)

April 2012 – The lump began getting bigger

May 2012 – Finally went to the doctor; had ultrasound and blood work

June 2012 – Biopsy, abnormal cells – cancer still unknown

July 2012 –  Oncologist, advanced blood work-up, thyroid levels normal
Lump defined as a nodule. Left up to her to see a surgeon

August 2012 – Advised “leave it or have it removed” 4% chance cancer

December 2012 – Right thyroid removed with nodule

January 2013 – thyroid was cancerous nodule not.  30% chance left
nodule was cancerous too – recommended they remove

February 2013 – Left thyroid removed. Difficult surgery, vocal chords
damaged 6-12 months to heal and recover

March 2013 – CONFIRMED left thyroid lobe was cancerous.

Currently, Franny is awaiting diagnosis and whether she will need to undergo radioactive iodine treatments or not.  All of this, while caring for her babies, running her 31 gifts business, and without insurance.

My mission, is to get her the supplemental nutrition she needs to heal faster.

My request is for those who can, would you assist me in supporting her.

  1. Prayers are requested for healing, understanding, peace, joy, time with her family stress free. 
  2. If you would like more information on how you can sponsor this wonderful gal, her recovery nutrition, and her family, please contact me.

Franny Flyer

When three people purchase the Lean & Healthy Kit nutrition kit to improve and support their own health, Franny gets her’s free.  I have 2 people already committed to improving their own health as a means to also support and “sponsor” Franny’s.

If you or someone you know is interested in supporting your own health, and in turn allowing Franny’s kit to be complimentary, please let me know.

If you know someone else recovering from cancer that could benefit from this model, contact me.  I am happy to get this going for them as well.

Working to be part of the solution!  – Think outside the box!

 

 

by tessbrennan

Good Nutrition? Where do I begin?

Something I typically take for granted was brought to my attention today.  What is good nutrition? Where do I begin?

Beforechoosing_foodsTess_after

I really take healthy choices for granted. I didn’t always. It wasn’t until after I had my daughter and decided I wanted to have the energy and the ability to play with her and participate in her life that I became conscious of what choices could improve my health. (Being an “older” mom can do that to ya.)

Today, I had a new dad ask me this question.  He wants to be healthier for many reasons, but one that stuck out in my mind and I could really relate to was – to be around for my child.

A good place to begin is by journaling, knocking out sweetened drinks, and avoiding refined carbohydrates. (sugar, white flour, breads, cookies, that sort of thing)

Eliminate Sweetened drinks and Artificial Sweeteners, a common source of the Average American’s 300 calories of overconsumption.

Drink Water! – Plenty of it.

Be sensible, walk a little, dance a little, HAVE FUN! I don’t believe you have to join a gym and “do the circuits” twice a day to improve your health. I lost all my weight & gained my better health and have maintained it for 6 years now, by walking and choosing healthier options to eat.

Find Support!  Find a friend, a family member, a support group, or a coach to work with to support you and help keep you on track.  Its always more fun when you aren’t doing it alone!

YOU DON’T HAVE TO CHANGE EVERYTHING all at once to gain health. Steady, gradual movements toward a healthier lifestyle, healthier, more beneficial choices can have TREMENDOUS benefits.

I love what I do, how I feel and the energy to support others. I am driven to help others find this same love! Contact me for more information.