Author Archives: Cathy Gratkowski
COCONUT MILK WHIPPED TOPPING
This is the perfect, healthy whipped topping for all your favorite desserts. Try it over a bowl of fresh  berries, for a delicious summer treat. It has been taste tested and kid approved by my grandchildren. 1 14-ounce can of coconut cream or full fat coconut milk (Make sure to buy organic. I recommend the […]
WALKING MEDITATION
Meditation is the topic for next month’s newsletter, however, I wanted to touch on something I learned from a monk named Thich Nhat Hanh. He teaches “walking meditation” in his book “Peace Is Every Step”. Too many times when we walk for exercise, we focus on the problems in our head and fill the time […]
SPOTLIGHT ON: POSTURIFIC BRACE
The Posturific Brace is a great, easy tool for improving your posture. It was designed by a chiropractor who wanted to help his patients correct their posture. He didn’t like that every brace on the market was so  expensive and difficult to use. This figure-8 elastic strap goes around your shoulders to gently pull your shoulder […]
EXERCISE OF THE MONTH- PEC STRETCHES
Good posture begins with your head, chest and shoulders being properly aligned. Your ears should be centered over your shoulders, and your shoulders should be centered over your hips. Due to the excessive use of computers and handheld devices, many people pull their neck forward which increases the incident of neck pain, shoulder tension and […]
May- WORDS OF WELLNESS WITH DR. CATHY
Several years ago while out to dinner, I saw the most beautiful elderly woman. She had a lovely, peaceful smile and bright eyes, but what struck me the most was her perfect posture. She looked absolutely REGAL. It made me realize how underrated proper posture is. Since that time, I have observed how without good posture […]
EXERCISE OF THE MONTH- CORE BALANCE
We all know the importance of strengthening your core, however most people associate core strength with intense abdominal exercises. They tend to focus on sit ups and crunches, which for many patients are too strong. I hate to see a well intentioned patient begin an exercise program only to overdo it and end up injured. […]
APRIL SPECIALS
SPOTLIGHT ON: TRIGGER POINT ROLLERS
A great “tool” to have on hand is a foam roller. This small, fairly inexpensive, piece of  equipment is awesome for massages and working out kinks in your muscles and joints. Most foam rollers break down very easily with your body weight and quickly become ineffective. I prefer the Trigger Point rollers, because they are […]
QUICK AND HEALTHY GREEN SMOOTHIE RECIPE
Smoothies are my top choice for a healthy, delicious, on-the-go start to your day or a quick snack any time. They only take minutes to make and are perfect for your morning drive in to work. 10 ounces of liquid (filtered water, unsweetened coconut water, coconut milk or almond milk, etc.) 1 cup of greens […]