Meditating to Balance Your Chakras

We can used meditation or guided imagery to tune and balance our chakras, the energy centers of our body that store different kinds of powerful energy that can help us transform our lives.

Picture the red root chakra at the bottom of your spine. Image it is a round red light twirling like a record on a turntable in the area you sit on.  This chakra is the seat of all of your basic energies as a human being and what you need in order to survive: food, water, shelter and so on.  If you are struggling for paycheck to paycheck like many people, focus on this spinning chakra and imagine a life that is easier and full of the better things in life.

Now move up to the navel chakra, also known as the sex chakra. Picture an orange vortex at the level of your belly button. This is the center of power for your passion, creativity and procreation as well.  If you have been struggling with relationships because you are stressed about finances, or having trouble getting things done at work, imagine orange light radiating outwards to boost your energy in these areas. Also picture it moving up to the next chakra.

The third chakra is your solar plexus chakra. It is the highest of your lower chakras.  Think of the power of the sun and how it radiates energy. This is the seat of your willpower and personal power. If you have trouble getting tasks done, or saying no and meaning it, focus on the yellow swirling vortex. Then move the energy up to the first of the higher chakras, the heart chakra.

The heart chakra is the seat of love and compassion. Imagine your heart area flooded with green glowing energy to connect you with all living beings.  Many people have a closed heart chakra due to difficult relationships in the past. Balancing this chakra can lead to love and harmony once more.

Now move the energy up to the throat chakra. Picture a glowing blue vortex. If the heart is all about connection, the throat is about communication, such as telling the truth, saying what you mean, and meaning what you say.

The throat chakra connects to the heart chakra below and the third eye chakra above. The third eye color is purple and balancing it or stimulating it will give you more spiritual insight and wisdom, which you can then express as part of your inner truth.

The crown chakra’s color is violet. Through your intuition and spiritual awakening, you can connect with the universe and the universe with you. Picture the disk spinning and you sending out healing energy to every living being.  Then imagine yourself receiving this healing energy in return.

Do this meditation every day and see what a difference it can make to your health and all aspects of your life you wish to improve.

The Body-Mind-Spirit Connection and the Chakras

The understanding of the connection between body, mind and spirit has been known in the Far East for millennia, but has only recently come to the West. Traditional forms of medicine such as the Ayurvedic (EYE-your-VEE-dik) from India, Qigong (CHEE-gung) from China and Reiki (RAY-key) from Japan are all based on the connection between the energy centers of the body being tapped into for both health and vitality, and more mental powers and spiritual understanding.

The chakras are swirling energy centers in the body that contain certain type of energy. The three lower chakras are the root, navel and solar plexus chakras and are situated at our buttocks, bellybutton and the point just under our rib cage in the center of our body.  Each of these is related to our body and our connection with our self and our needs. A strong root chakra will give us everything we need, such as food, water and shelter; it is literally as well as figuratively the foundation of our bodily existence.

Our navel chakra, also known as the sex chakra, controls our desires, sexual and otherwise, and our ability to create and procreate.  In conjunction with the solar plexus chakra, the seat of our willpower and personal power, we can satisfy our desires and achieve our worldly goals.

The 4 higher chakras are the gateway to the mind and spirit. The four are the heart, throat, third eye and crown chakras.  Moving the energy up from the 3 lower chakras through the solar plexus chakra can give the heart chakra a good massage that can open us up in terms of body, mind and spirit. It improves circulation and ‘listening to your heart’ and acting upon what you know to be right. This in turn can lead to better relationships with others and with the soul or spirit.

The throat chakra enables you to speak from the heart from a place of truth and authenticity. The throat chakra links the heart and third eye chakras, so it allows you to also speak your higher truth and wisdom as you tap into your intuition and spiritual aspects. The third eye chakra is depicted as being just above the bridge of your nose, between your two eyes.  The mantra to chant while meditating is OM, a sound that resonates and helps bring us in tune with the universe.

Once we have a strong body and mind, it is easy to access our spirit in order to achieve our higher self. The crown chakra is the culmination of our spiritual accomplishments. It also allows us to connect with the universe and for the universe to send healing energies to us.

Moving energy from the lower to the higher chakras connect bod, mind and spirit into a balanced and unified whole that can transform your life.

Yoga for Arthritis: The Complete Guide Book Review

What Is Rheumatoid Arthritis (RA)?

Rheumatoid arthritis (RA) affects nearly 3 million people in the US. The condition appears mainly in women (at a ratio of around 9 to 1 compared with men), typically between the ages of 30 and 50. Unlike osteoarthritis (OA), which is caused by structural issues due to wear and tear on the body through injury and the process of aging, RA is an auto-immune disorder. This mean the body starts to attack itself for no reason that is yet understood.

OA usually affects the knees and hips. RA usually affects wrists and hands, and ankles and feet. The disease also tends to be symmetrical, that is, affect both sides of the body, such as both hands at the same time.

With RA, the body’s immune system starts to attack the synovium, the lining of the joints, which helps keep them lubricated with synovial fluid. The inflamed synovium invades and destroys the cartilage and bone within the joint. The surrounding muscles, ligaments, and tendons that support and stabilize the joint become weak and unable to work normally. Over time, this will twist and deform the bones.

RA mostly affects the hands, leading to a gnarled, twisted appearance, especially in the fingers. This makes it difficult to perform the basic activities of daily living (ADLs) like getting washed and dressed, and preparing meals.

RA also affects the entire body, resulting in fatigue, intermitted fevers, and an overall loss of energy. Those with RA also have to be careful of heart-health issues.

In order to prevent severe damage from RA, exercise is essential, followed by periods of rest. However, rest periods can make a person feel stiffer, and that stiffness can last throughout the day, as compared with OA, in which the stiffness will usually last no more than 30 minutes after rising.

RA can be very unpredictable, with cases varying in severity, and symptoms changing over time. In some cases, a person might have flare-ups, sudden severe symptoms, and then feel fine until the next flare-up. In other cases, the symptoms are always present.

RA is a chronic illness, that is, one which lasts a long time and at the present, there is no cure, only a range of both natural and prescription treatments.

The goal of treatment is to relieve the warmth, redness, swelling, and pain in the joints. If you suspect you have RA, early treatment is best to try prevent disabling damage.

21 Steps to Better Self-Care If You Have Osteoarthritis

Osteoarthritis, or OA, is caused by the wear and tear on our joints as we age. It can be caused by normal activities over time, the loss of collagen and cartilage as we age, which are like shock absorbers and lubricants in our joints, and injury, such as a sports injury.

OA affects more than 27 million Americans of all ages, but usually hits after 45. Good health is all about prevention if possible, through proper self-care. Taking care of your joints so they will take care of you is important, but if you are already suffering from the effects of OA, there are many simple things you can do at home to get relief from your OA.

The treatment option/s you choose will depend on where the pain is located, how severe it is, and how much time you are willing to set aside to take better care of yourself. In a few instances, you might the help of a partner or perhaps a professional such as a massage therapist to come to your home.

Natural methods for OA pain relief include:

1. resting when you are sore
2. physical therapy after an injury
3. custom workout routines to target trouble spots to maintain mobility
4. not sitting for too many hours
5. not hunching over a desk or computer
6. not doing the same tasks over and over again, which can lead to repetitive stress injury
7. gentle, easy stretching in the morning
8. gentle stretching before and after each exercise session
9. strengthening your core muscles with yoga, tai chi, resistance bands and crunches
10. yoga for flexibility and pain relief
11. cold therapy – apply an ice pack or a bag of frozen peas wrapped in a towel
12. heat therapy –use a heating pad or hot water bottle
13. hydrotherapy –use water to soothe. Take a warm bath or shower, soak in a warm tub, or work out in a pool.
14. getting enough sleep
15. sleeping on a supportive bed
16. sitting in a supportive chair
17. using assistive aids such as a knee brace or shoe orthotics
18. meditation for pain and stress relief
19. stress-relief to ease tension and tight muscles
20. better posture sitting and standing
21. massage therapy, either from your loved one or a professional therapist

At least a few of these should work well, so set a schedule and journal about your success, and see what a difference each can make to your OA pain.

Should I Exercise If I Have Osteoarthritis?

One of the most common questions asked in relation to osteoarthritis (OA) is whether or not you should exercise. If people have sore and inflamed joints, the last thing they might wish to do was to start working out. However, moderate exercise according to your level of ability and mobility can often be the best way to preserve function and help you lead a mobile and independent life for as long as possible despite your arthritis.

Arthritis is a chronic condition. This means it is long term and is not going to go away. There is no cure for arthritis at the present time. However, there are many different self-care strategies which have been shown to be effective in relieving the pain of arthritis, including exercise.

One of the main causes of pain is the stiffness that is associated with arthritis. This causes a limited range of mobility. The more you rest, the stiffer you will become. The stiffer you become, the more pain you will experience. Therefore, gentle exercise is the best way to keep your joints as healthy as possible and relieve pain.

The current recommendations for adults in the US is 150 minutes of aerobic activity, and two 30-minute strength training sessions per week. Unfortunately, most Americans don’t get anywhere near that, but if you have OA, it’s time to get up and get moving.

Aerobic activity raises the heart rate to work the most important muscle in your body, the heart. Walking at a moderately brisk pace, doing aerobics or Zumba, swimming or doing aerobics in the water, or cycling, are all low impact and suitable for people of all ages and fitness levels.

The US Surgeon General’s recommendation to take 10,000 steps a day is based on the suggested 150 minutes per week outlined as the minimum to stay fit. All the steps in your day count, from commuting to work and shopping, to any dedicated walking sessions you might wish to do.

Strength training builds muscles. Options include light weights, resistance bands, tai chi, and yoga. The latter two are particularly effective when it comes to OA. They improve range of motion and flexibility. They are also useful for relieving pain due to the mind-body connection through the meditative movements of each exercise.

If you’ve been sitting too much because you are in pain, it’s time to expand your horizons with some new workouts. Then see what a difference they can make to your health and OA pain.

What is Osteoarthritis (OA)?

OA is the most common type of arthritis, affecting more than 27 million people in the US alone, usually over the age of 45.With life expectancy on the rise, it is important to care for your joints to maintain your quality of life for as long as possible

Osteoarthritis (OA) is a painful disease that mostly affects the cartilage in the joints. Cartilage is the spongy and slippery tissue that covers the ends of bones in a joint and acts as a shock absorber and lubricant for the joint. Healthy cartilage allows the bones to glide over each other smoothly.

However, as we age, our cartilage can start to thin and wear away, which allows the bone ends under the cartilage to wear away. The bone ends rubbing together can cause pain, swelling, loss of motion of the joint, and a lack of flexibility. Over time, it can produce significant disability if proper measures aren’t taken to care for the joints.

OA can be complicated by osteoporosis, a thinning of the bone, which can produce rough, pitted bone surfaces, and bone spurs. These can cause pain and further damage, especially if tendons and ligaments stretch over them when you are moving, causing the ‘snap, crackle and pop’ we associate with older, creaking joints.

OA can also be the result of injury from sports, or from vehicle-related accidents. Extreme sports when young can all add up to wear and tear over time, and eventually require joint replacement, such as knee replacement surgery. Middle-aged ‘weekend warriors’ are also prone to overdoing things when they finally do exercise.

A complicating factor of OA is weight. Being overweight puts a lot of pressure on all the joints, particularly hips and knees. As the bones begin to grind together, fragments of bone or cartilage can snap off and float inside the joint capsule, causing even more pain and damage.

People with OA often avoid working out because of their joint pain, but this will lead to even more damage, reduced motion, and pain. The pain is also caused by inflammation in the body, that is, persistent irritation. We are not yet sure what causes inflammation, but some people with OA have had success in relieving their symptoms though an anti-inflammatory diet of healthy foods, and lowering their stress levels.

If your aches and pains are becoming more frequent, visit your doctor for lab tests to determine whether or not they are symptoms of arthritis.

Symptoms of Vitamin and Nutritional Deficiency

Are you getting all the nutrients you need for your body to function properly? Guess what? Regardless of what you believe, the answer is … probably not. The caveman diet, the ketogenic diet, dairy-free diet, Atkins, South Beach, Dukan, carb-restricting and fat-free diets can all leave unhealthy holes in a smart nutritional approach to what you eat. This could lead to nutritional and vitamin deficiencies which harm your health, both mentally and physically.

The following 7 nutritional deficiencies and their symptoms are the most common in the United States, and in other modern societies. Accompanying each deficiency is a list of the foods you can target for replacing the missing nutrient, mineral or vitamin. Remember that in most cases a balanced diet including fresh fruits and vegetables, lean meat, fish like salmon or mackerel, and whole grains can deliver a complete nutritional profile.

Iron

Deficiency symptoms – pale skin, thin hair, constant fatigue

This is the most common nutritional deficiency. Iron is referred to as a vitamin, although it is not. It is a mineral which helps your body make red blood cells. A low-iron diet means your body can’t deliver oxygen properly. Eat beef, beans, oysters and spinach to improve your iron intake.

Vitamin B12

Deficiency symptoms – numb feet, legs and hands, balance problems, fatigue, swollen tongue, paranoia and loss of memory

Vitamin B12 is a vital component in the production of DNA. It is also important for manufacturing your brain’s signal sending system. Vegans often have a vitamin B12 deficiency. A B12 supplement or a diet rich in chicken, fish, milk and yogurt is the answer to providing this necessary nutrient.

Magnesium

Deficiency symptoms – weak appetite, fatigue, abnormal heartbeat, drastic personality changes, muscle cramps

Magnesium helps you produce energy. It is also important for bone health. Some medications cause a low level of magnesium. Spinach, almonds, black beans, peanuts and cashews are extremely high in magnesium.

Calcium

Deficiency symptoms – fatigue, abnormal heartbeat, weak appetite and muscle cramps (symptoms are often vague)

Calcium is linked to bone health. It is also crucial for proper nerve and muscle functioning. Two or three servings of yogurt or milk a day provides all the calcium you need. Cheese and dark leafy greens like kale deliver plenty of calcium as well.

Vitamin D

Deficiency symptoms – aching muscles, weak bones, chronic weakness and fatigue (symptoms are often vague)

As with calcium, vitamin D is important for proper bone health. Food sources for vitamin D include yogurt and milk. This important nutrient is also found in salmon and tuna. Just 15 minutes of exposure from sunshine on your skin triggers your body to manufacture all the vitamin D you need each day.

Potassium

Deficiency symptoms – lack of strength, abnormal heartbeat, weight loss and constipation

Potassium is crucial if your heart, kidneys and major organs are going to work properly. Eating disorders, kidney disease and diarrhea are some known causes of potassium deficiency. Bananas, many vegetables, beans, peas and whole grains are potassium rich.

Folate

Deficiency symptoms – prematurely gray hair, fatigue, swollen tongue and mouth ulcers

Folic acid is extremely important for women during their childbearing years. Women are recommended to take a folic acid supplement daily as long as they are able to have children. Fortified cereals, dark leafy greens, oranges and beans are all high in folate.

The above 7 vitamins and minerals make up the most commonly absent items in a modern-day diet. In every case, a one-a-day or multivitamin supplement is available. As always, it is best to receive your necessary nutrients and minerals from nature. You also wants to eat foods that are as close to their natural condition as possible. Obviously, fish has to be cooked. The same applies to eggs.

However, whenever possible, eat raw, fresh foods. Fruits and vegetables with as little packaging and processing possible are packed full of all the vitamins and minerals a human being needs. These foods are extremely versatile and usually inexpensive as well. Eat whole grains and lean meat in addition to fruits and vegetables and it is easy to enjoy a nutritionally perfect diet.

Vitamin C

Deficiency symptoms – bleeding gums, bruising easily, dry, brittle hair, nosebleeds, inability to fight infection

We mention vitamin C only because the modern-day diet often doesn’t supply enough. In most cases, this is a deficiency that does not lead to significant health conditions. It is important because it is related to healthy growth and repair of tissues throughout your body. Oranges, kiwi, cantaloupe, grapefruit, watermelon, broccoli, green and red peppers, spinach and tomatoes all deliver high quantities of vitamin C. Severe deficiency in vitamin C is uncommon. You can take a vitamin C supplement to ensure you are getting enough of this important health component. As in all cases, if you can receive your vitamin C through foods, that is the preferred option.

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50 Tips To Juice Like A Pro

Some Juicing Recipes and Combinations for You to Try

If you’re new to juicing then all the possible ingredient combinations can get overwhelming! Here are a few healthy and tasty recipes that you can try out – see which ones you prefer, and adapt them according to your needs.

These recipes yield one serving each, of approximately 14 – 20 ounces. These are very forgiving, and the amounts are estimates. Have fun, add or subtract as you wish. It’s hard to make a bad juice!

Recipe: Wake Up Call

Color: Avocado

3 small oranges (remove the peel, keep the pith)
1 medium zucchini
1 Granny Smith apple, seeds and core removed

Stir and enjoy immediately.

Recipe: Green Giant

Color: Rich, deep green

Half bag of chopped kale
A few leaves of baby arugula
1 thick English cucumber (usually plastic-wrapped)
3 celery stalks
1 parsnip
(optional) one tomatillo

Recipe: Beach Baby

Color: Pinky tan

6 Roma tomatoes
½ cauliflower head

Recipe: Oscar Winner

Color: Brownish plum

1 sweet potato, peeled
3 cups blueberries (frozen)

Most outstanding taste. This one is like a thick smoothie, with bits of blueberry skins.

Recipe: Mister Green

Color: Regular green
6 ounces baby spinach leaves
2 peeled cucumbers
3 carrots (no greens)

Run the pulp through the machine twice for better yield.

Recipe: Butter Me Up

Color: Orange-yellow

4 small oranges (peeled)
½ butternut squash (peeled, seeds removed)
1 scallion (optional)

Recipe: Sweet Spinning

Color: Dark avocado

6 ounce bag of baby spinach
2 small oranges (peeled)
1 Granny Smith apple
1 medium kiwi (keep peel on IF organic)

Sweet and foamy.
Recipe: True Peace

Color: True pea soup green

1/3 bag chopped kale
2-3 c. watermelon (frozen OK)
2 Valencia small oranges

Remember, juicing is all about finding the right combinations that are both healthy AND tasty. It might take a while for you to get used to drinking vegetables at first. Some you may end up growing to love, and some you’ll just never be able to like. That’s fine!

Keep a recipe book and note down the ingredients of every juice you make. Once you’ve tried it, note down how much you like it. You can then refer back to this in future as you perfect your combinations. Now go, get juicing!

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