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Burning fat, losing weight, getting in shape and looking great is easy when you eat healthy foods that make you feel fuller longer. Some foods naturally deliver a smaller calorie investment while giving your stomach a full feeling. You feel full, so you eat less, your calorie count goes down, and so does the size of your waistline.
When you eat foods that provide little nutritional value with their calories, your mind tells you to eat more. It says, “Hey, we need nutrients, minerals and vitamins!” So you reach for more of the unhealthy food that is sitting in front of you. You eventually become full, but take in way more calories, fat and processed nasties than your body needs.
The result? You pack on the weight and fat, your heart, circulatory system and entire body suffers, and you find yourself hungry again relatively quickly. Eat the following 10 healthy, nutritious types of foods that make you feel fuller longer, and you’ll begin to lose weight as your whole body becomes healthier, and you begin to feel and look great.
1 – Beans and Legumes
“Beans, beans, the magical fruit; the more you eat, the more you toot!” That children’s rhyme refers to the flatulence causing property of most beans. Yes, they can give you gas, no doubt about it. But on the marvelously positive side, they are extremely high in protein and dietary fiber.
They can also fit into just about any budget and meal plan, since they are inexpensive and versatile. The FASEB Journal discovered in 2008 that if you eat just 4 ounces (1/2 cup) of beans a day, you bolster weight loss and weight maintenance. Beans are also a heart healthy food.
2 – Fresh Fruits
Fresh fruits have a much lower energy density than milk, cheese, sweet foods and meats. This means they deliver fewer calories per gram, much fewer on a comparative basis. So you can eat several servings of superfood fruits like blueberries, apples, bananas, blackberries, cantaloupes, citrus fruits, grapes, pomegranates and plums without paying much of a calorie penalty.
And when you replace unhealthy, fat-filled, calorie-dense foods like potato chips, chocolate-bars and candy snacks with healthy fresh fruits, you double your fat-burning, weight loss effort.
3 – Soups
Make sure you avoid store-bought soups, unless you are going to do some intelligent nutritional label research. A single can of soup that you purchase at your favorite grocery store often delivers several times your daily-recommended sodium allowance.
Homemade soups give you total control over their contents. It is relatively easy to make a large batch of soup, and then portion off individual serving sizes that you can keep in your refrigerator and freezer for easy access. Soup is also easy on the budget, and because of its liquid base, quickly makes you feel full while delivering a limited number of calories.
4 – Fermented Foods
Do you like crunching down on a crisp, tart pickle? That’s great, because fermented foods send a signal to your brain that starts a production of hormones that makes you feel full. This is true because of the short chain fatty acids (SCFAs) in foods that have been fermented, like kimchi, sauerkraut and pickles.
A side benefit is the healthy probiotics found in most fermented foods. Probiotics are healthy bacteria that promote proper digestion. They actually live in your gut! Some health experts and physicians also believe that probiotics reduce your appetite. So enjoy some sauerkraut or pickles, and you will not only find yourself eating less, but your digestive system receives benefits as well.
5 – Eggs
Multiple studies show that when you eat protein with your breakfast, you ingest fewer calories throughout the day. Eggs are one of the healthiest sources of protein, and they also offer significant levels of vitamin B12, vitamin D and iron. The old, outdated belief that eggs were high in cholesterol has actually been explained in a little more detail in recent years.
The type of cholesterol in eggs does not contribute to heart risks like most health professionals used to believe. This means you no longer need to worry about your egg intake. Eating 1 or 2 hard-boiled eggs between breakfast and lunch keeps you from overeating at your midday meal. And as we mentioned above, eating eggs for breakfast means you eat less during the day.
A single large egg delivers 7 g of protein, 5 g of fat, just 1.6 g of saturated fat, and costs you only 75 calories.
6 – Nuts and Nut Butters
Nuts are packed full of healthy unsaturated fats. A healthy body needs fat, and the fats in nuts are just what you are looking for. On a per calorie basis, nuts and nut butters are extremely rich in fiber and protein. What are the 2 leading natural components that make you feel fuller longer? You guessed it, fiber and protein.
Just don’t eat too many nuts or too much nut butter at one sitting. Those healthy fats are in a very high quantity in nuts, and should not be over-consumed. So reach for a handful of almonds or walnuts the next time you are stuck between meals and craving something to eat. The heart healthy nature of nuts is just a wonderful side benefit of this versatile and tasty raw food.
7 – Broccoli and Brussels Sprouts
Repeat after me, “cruciferous vegetables”. Vegetables like brussels sprouts, broccoli and cauliflower belong to the cruciferous family. Cabbage, bok choy, kale, collard greens and horseradish are also a part of this healthy vegetable subdivision. They deliver extremely high levels of healthy dietary fiber.
As with other filling foods on this list, they are relatively inexpensive and extremely versatile, with most of them capable of being consumed raw or cooked. The antioxidants and cancer fighting ingredients in cruciferous foods are also worthy of note, and just another reason you need to be getting more of these healthy whole foods into your diet.
8 – Water
Okay, so water is not a food. We have to mention it anyway, because it is usually free or inexpensive, readily available, and is definitely required by the human body for proper maintenance and health. Did you know that the symptoms of thirst mimic those of hunger?
That’s right, so the next time you believe that you are hungry, drink 8 to 12 ounces of water. Give your body 10 minutes to process that liquid, and see how you feel then. You may truly be hungry. But the cranky mood, low energy and lack of ability to focus that often signals you are hungry may simply be telling you your body needs more liquids. Oh yeah, another big benefit of drinking water instead of eating anything? Zero calories.
9 – Salmon, Anchovies and Tuna
Fish helps you feel fuller longer while consuming fewer calories in a number of ways. First off, any type of fat will always help satisfy your hunger pangs. The types of fats found in high quantities in fish are essential fatty acids. Omega 3 EFAs are required by your body to function properly. Unfortunately, the human process does not create this healthy fat.
You need to get it from outside sources, and fish like tuna and salmon have high levels of Omega 3s. That healthy fat makes you feel fuller longer, so you eat fewer calories during a fish-filled meal, as well as the rest of the day. Also, fish is packed full of wonderful protein. You have already seen earlier that protein satisfies hunger better than carbohydrates and fats. As if that is not good enough news, ocean caught salmon, anchovies and tuna are heart healthy foods as well.
10 – Raspberries, Blueberries, Blackberries and Other Berries
Most berries are extremely high in wonderful antioxidants that fight dangerous free radicals in your body. They are also extremely heart healthy, and deliver high levels of phytonutrients, minerals and vitamins that promote overall body health, inside and out. Your immunity system receives a huge boost when you eat berries regularly. This means that your natural defense system is much better prepared to ward off infections, disease and sickness.
It also means that you recover from injuries and sickness quickly. Berries contribute a very small amount of calories considering the amount of filling fiber they deliver. Just 1 cup of raspberries offers a full 8 g of fiber. (The average adult needs between 25 and 30 g of dietary fiber each and every day from food items, not supplements.)
Protein is the most satisfying type of food. More than carbohydrates and fats, protein satisfies your hunger more effectively than any other type of food. And guess what? Researchers are not even quite sure why protein acts like a stop sign, signaling your mind to stop eating. But it does, so make sure that you are getting the recommended 0.36 grams of protein per pound of body weight (about 0.8 grams of protein per kilogram) every day.
And don’t forget filling, healthy, digestive track regulating fiber. The “modern-day” diet is desperately lacking in dietary fiber. Foods like the brans, grains and oats also do a great job of delivering protein and dietary fiber, while limiting the amount of carbohydrates and calories you consume.
To summarize, for a solution to burning fat, losing weight and maintaining a healthy body weight, eat foods high in fiber and/or protein. They have extremely high satiety index scores, which is a fancy way of saying they are healthy foods that make you feel fuller longer.
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Good health is not just being void of any disease or frailty. To become or to stay healthy and fit encompasses physical, mental, social and spiritual well being. Good health should not be our purpose for living but rather the means by which we can live a rich and rewarding life. Here are some tips on how to become / stay healthy I have found most useful:
1.Do not follow the USDA Pyramid
according to “Eat, Drink and be Healthy: The Harvard Medical School Guide to Healthy Eating” by Walter C. Willett MD. and P. J. Skerrett. Dr. Walter C. Willett is Chair of the Department of Nutrition at the School of Public Health at Harvard and also a Professor of Medicine at Harvard Medical School.
2. Eat Breakfast
not an old wives tale – A nutritious breakfast, consisting primarily of protein (helps to feel full longer) and/or whole grains, has been linked to lower cholesterol levels, more energy for physical activity, a higher level of mental alertness and focus and weight control.
no rocket science here – can help prevent heart disease and stroke, reduce high blood pressure, help to regulate type2 (non insulin dependent) diabetes, build or preserve muscle mass thus helping to reduce your body fat and improve your body’s ability to use calories. Helps seniors gain strength and lessen the likelihood of falling.
4. Quit Smoking
Besides being one of the leading causes of lung cancer it has been noted that women smokers can lose over 3% of their bone mineral density for every 10 years of smoking and this increases in women after menopause. Speeds up the progression of HIV –> AIDS (People who smoke and are found to be HIV positive appear to progress to AIDS quicker than those who do not smoke). Smoking has a negative impact on our immune system. You’ll be 4 times less likely to get certain diseases like Crohn’s disease, heart disease and acid reflux just to name a few.
5. Get Enough Sleep/Rest
Weight gain (There have been studies linking people who continually sleep under six hours a night to a higher than average body mass index (BMI) than people who sleep eight hours a night). If you suffer from hypertension an Inadequate amount of sleep (less the 7 to 8 hrs of sleep) could cause your blood pressure to become elevated. Poor sleep has also been correlated with a lower life expectancy.
6. Weight Control
Risks of not keeping your weight under control are many: Coronary artery disease, Type 2 diabetes, High blood pressure, Breathing problems, Gallstones as well as some cancers. If you weight is not under control you need to change certain things in your life such as your lifestyle habits. Good habits include but are not limited to: Eating smaller portions and eating more often ( 5 to 6 small meals as opposed to 2 or 3) and eating the right foods. Remember to include a certain amount of exercise or physical activity each day (even a walking regimen or low impact aerobic exercise routine 3 to 4 times a week will help to start – house cleaning is also good although not always the most appreciated method).
7. Incorporate Humor into Your Day
Humor is known to relieve stress, lower blood pressure and may boost your immune system.
8. Form Social Bonds
Our relationships with other people forms a foundation which affects our ability to cope with certain types of stress. It also affects our self-esteem.
“And in the sweetness of friendship let there be laughter and the sharing of pleasures. For in the dew of little things the heart finds its morning and is refreshed.” Kahlil Gibran, The Prophet
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Common Health Problems for the Elderly – for anyone 60 and above
If you are in your 60s, congratulations. Health and fitness for the over 60 population is of more concern now than ever. In the very beginning of the 1900s, the life expectancy at birth was just 31 years of age. These days, you can reasonably expect to live well into your 80s. Just recently, British online news provider The Telegraph pointed out that more and more human beings are making it to the milestone of 100 years. The obvious issues with growing older are the common health problems for the elderly – for anyone 60 and above. Our physical body starts wearing down over time.
Even those who have worked very hard on their nutrition, physical fitness, mental and emotional states will find health problems beginning to develop, or become worse, even in their early 50s. If your parents are still alive, you’ve most likely noticed a deterioration in their health and independence, and it makes you determined to make some positive, healthy changes in your own life. Listed below are some top health concerns for those over 60 including some links and tips on how to prevent and treat them.
1 – Poor, Failing Vision
Eat like a rabbit. That is right, the old saying that carrots are good for your eyesight is definitely true. You should also begin scheduling a comprehensive eye exam at least every 2 years. Some eye problems are genetic, and once your vision begins to weaken, you usually cannot erase any damage done.
However, treatments for age-related vision changes are common. A healthy diet with plenty of carrots, leafy greens like kale, eggs, citrus, almonds, fatty fish like tuna and salmon, as well as berries, can help slow down the rate of your failing vision.
According to the CDC some of the more common eye problems we face are:
- Diabetic Macular Edema.
- CMV Retinitis.
- Color Blindness.
- Eye Floaters and Eye Flashes.
- Ocular Hypertension.
- Retinal Detachment.
2 – Depression and Anxiety
Turning 50 has been the subject of several Hollywood movies describing what is well known as a “midlife crisis”. Aside from financial problems and relationship issues, men and women can find themselves anxious and depressed for a number of reasons. Menopause regularly debuts in women in their 50s, and men may be experiencing a long list of health problems.
Concern over society, children and grandchildren, the economy and the future of planet Earth – these concerns all begin to become more prevalent once you hit your 50s. Exercise has been proven to release hormones that make you feel better about yourself and the world you live in. Exercise regularly, and consult a therapist if you believe your feelings of anxiety and depression are negatively impacting your life.
3 – High Blood Pressure
Usually, you want to aim for a blood pressure that is about 120 over 70. However, you also want a reading lower than 140 over 90. (Remember, these are just averages). You need to get your blood pressure checked frequently, at least once a year once you turn 50. Exercise (I find very helpful) and enjoying a heart healthy diet that limits or eliminates processed food, while ramping up your level of vegetables, fruits and whole grains.
Drinking plenty of water and getting lots of rest helps you regulate a healthy blood pressure level. In certain cases, your physician may prescribe medication. However, regular exercise and a proper diet have been proven to help naturally return your blood pressure to a healthy level without medical assistance in some cases (but always seek medical advice if your pressure warrants it). See the chart pictured here ——–>
You can find more info at Heart.org
4 – Menopause, for Women
The average onset age for menopause in the United States is 51 (but can range anywhere from 45 to 60). Hot flashes are just one symptom. Women may experience sexual dysfunction, and even a loss of bone density. Your risk for heart disease increases with menopause, and you may gain weight and lose energy. Menopause is a natural process, and if needed can be treated with medication and therapy.
Symptoms may include:
- Irregular periods
- Vaginal dryness
- Hot flashes
- Night sweats
- Sleep problems
- Mood changes
- Weight gain and slowed metabolism
- Thinning hair and dry skin
- Loss of breast fullness
For more info go to the Mayo Clinic
5 – Erectile Dysfunction, for Men
Thanks to male enhancement pills like Viagra and Cialis, and the aggressive advertising which addresses this issue, erectile dysfunction or ED has gone from being a hush-hush topic to dinner table conversation. Once again, nature provides a non-medical solution. As a man ages he is more likely to have health conditions that may require medication. Certain medicines can interfere with erectile function. Also, as a man ages, he may need more stimulation to get an erection and more time between erections.
Proper exercise, a smart diet and cutting back on the amount of alcohol and tobacco consumed can quickly give men the healthy ability they enjoyed in this area when they were much younger. Salmon, nuts, soybeans, seeds and sunflower oil are important to an ED treatment diet. You should also limit the amount of processed foods you eat, limit or totally avoided processed sugar, and cut back your salt intake to less than 1,500 mg. per day
6 – A Loss of Hearing
A partial loss of hearing becomes a real concern for some people after 50. This occurs because of a disease in the middle ear or inner ear. Hearing loss can be caused by exposure to loud noises, a head injury, illness, drugs or the simple aging process. Have your hearing checked when you turn 50, and any time that you and your loved ones notice a diminished ability to hear normal conversations and sounds.
7 – Thinning Hair, Hair Loss in Both Men and Women
Thinning hair in men and women, male pattern baldness in men, these are 2 vanity concerns that can actually begin to appear as early as your 30s and 40s. There is no food you can eat to grow more hair. However, a healthy diet with fewer processed foods, lots of fruits and vegetables, whole grains and dietary fiber can limit non-hereditary hair loss in the future. Limiting the amount of hair care products you use can also positively affect how much hair you have, and how much hair you keep.
8 – Maintaining a Healthy Cholesterol Level
Cholesterol is a fat that is produced and utilized by the body coming from consuming animal foods. Our total cholesterol consists of HDL or good cholesterol, LDL or bad cholesterol and triglycerides.
This is all about your diet and physical fitness level. You do not have to start running marathons or become an aggressive weightlifter. Just exercise frequently, 3 to 5 times a week, for at least 15 to 30 minutes at a time. This could mean a power walk with a friend, joining a cycling class, a hiking group or playing with the grandkids.
You should also stop smoking, regulate a healthy body weight and increase the amount of good fat while decreasing the amount of bad fat in your diet to help with healthy cholesterol levels. Time and time again, a nutrition profile limited in processed foods, sugar and salt, but high in vegetables, fruits and whole grains, leads to an overall healthy body, including good cholesterol readings.
A good reference for more info on the subject would be at my.clevelandclinic.org
An overactive bladder means that you can no longer hold urine with much control. This can lead to an “accident”. It can also mean you experience sudden urges to use the restroom immediately. Incontinence can stem from drinking too many fluids. However, it can also be a symptom of a urinary tract infection. If you find you are urinating much more frequently than before, sometimes having to go quickly, schedule an appointment with your doctor.
For more info go to the Mayo Clinic
10 – Age Spots, Wrinkles and Other Skin Problems
Once age spots (are small, flat dark areas on the skin that vary in size and usually appear on the skin most exposed to the sun such as face, hands, shoulders and arms and are also called sunspots, liver spots and solar lentigines) start to appear, you have already done damage to your skin. Wrinkles, dry skin and other similar issues can begin to appear in force as early as 50. There are plenty of topical treatments and lotions to treat these issues. Aside from sun damage, menopause and a poor diet can also cause skin problems.
Make sure you are using a sun screen of SPF 30 or higher if you are going to be outdoors for more than 20 or 30 minutes. Salmon, blueberries, tomatoes, carrots and other yellow or orange fruits or vegetables, beans and peas, nuts, spinach and other dark, leafy green vegetables will help improve the health, strength and appearance of your skin at any age.
As a side note – these spots have nothing to do with the liver
11 – Being Overweight and Obesity
Your metabolism has slowed down considerably. This could lead to weight gain. You probably know that levels of overweight and obesity are higher than they have ever been in the history of mankind.
This is directly linked to processed foods, trans fats, refined white sugar and monosodium glutamate in your foods. Once again, the ever-dependable healthy diet and exercise combo can keep overweight and obesity from causing other health problems, including the next 2 we are about to discuss.
12 – Prediabetes or Type II Diabetes
Diabetes gives you warning signs. Often times, obesity is a leading indicator. Type II diabetes can be prevented, because prediabetes tells you that there is a problem on the horizon. A few silent symptoms of prediabetes are putting on a few pounds that you cannot seem to lose, blurry vision, unquenchable thirst, extreme fatigue and cuts or wounds that will not heal. Once you turn 50, you should get a prediabetes screening once every 2 to 3 years.
13 – Keeping a Healthy Digestive System
As much as 70% to 75% of all human infection and disease begins in your gut. Your digestive system is so important to a healthy body and mind, inside and out, no matter what your age. But especially once you turn 50, when your physiological processes have been worn down due to repetition, you need to keep a healthy digestive system.
Sauerkraut, beans, yogurts full of probiotics, ginger, peppermint and salmon all help regulate a healthy digestive system. You also want to make sure you are getting plenty of dietary fiber.
14 – Enlarged Prostate (BPH), For Men
The number one prostate problem for men over 50 years of age is an oversized prostate. This is also called benign prostate hyperplasia, or BPH. Doctors contend that this is a simple part of the natural growing process. But just like gray hair, those unwelcome midnight trips to the bathroom are not enjoyed by any man.
By the time a typical male turns 60 years of age, there is a 1 in 2 chance that he will suffer from BPH. Eating sesame seeds, salmon, tofu, bell peppers, tomatoes, avocados and plenty of green leafy vegetables, onions and garlic can help put off the onset of the eventually unavoidable BPH for as long as possible.
15 – Cancer
Is a disease in which cells become abnormal, divide uncontrollably and destroy body tissue.
Throughout this discussion of health concerns for those 50 and over, you have seen regular exercise, proper rest, drinking plenty of water and eating lots of vegetables, fruits and whole grains discussed over and over. For limiting your risks of developing any of the many debilitating and deadly cancers, all of those recommendations give you your best chance.
Once you have contracted cancer, if it is caught early, in many cases progression can be stopped and even reversed. Studies in the last 20 or 30 years show that people with diets high in animal protein have a much higher incidence rate of developing multiple forms of cancer.
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The 7 Chakras explained
The 7 chakras as explained here are crucial to our holistic well-being. Chakra are certain points of life force (life energy vortexes – so to speak). It is taught in yoga that we as humans have four(4) bodies:
Physical, Mental, Causal and Astral
It is in the astral body where the Chakra reside, acting as transformers that move and regulate the flow of energy or life force between the four bodies.
A chakra is not physical. It is nothing that can be seen with the human eye even using a microscope. It is simply circulating energy.
It is believed that Chakra are areas (centers) of the body (connected to major organs or glands that influence other body purple ( kundalini ) parts where energy is collected.
It is thought that there are over 200 Chakras in all. The consensus of opinion is that there are 7 main Chakras aligned along the spinal cord (starting from the end of your spine or tail bone, and going upward to the top of your head). Each of these Chakra govern a specific physical region of the body dictating certain emotions and personality traits.
1. Root Chakra (Mulhadara)
Depicted as the color red – at the base of the spine (known as your tailbone)- it physically Governs the reproductive systems and excretory system. Influences feelings of security and fear.
The root chakra is your main or parent charka (if you will). It powers or runs the rest of your chakra system. If your root chakra is even partially closed then you will have problems accessing your other chakras.
Let me explain what the root chakra’s function is, how it works and how you can heal (or open it).
Red is the color associated with this chakra – red wine and food as well as anything red including red gemstones ex. ruby. Known as the root (base) chakra it deals with your connection to the earth.
It gains power from your family structure. In most instances a root chakra that is partially closed (meaning it has lost strength) indicates a broken family structure in which there is not much trust – consequently it becomes hard to trust anyone. As people age this weakness can become very problematic. The importance of family can not go understated when trying to heal this chakra. Family is very important to the health and healing of the root charka.
This chakra is directly related to your confidence and self esteem (both built during the early formative years of your life). It is connected physically to the bones and teeth, prostate (in men), the bladder and your lower extremities.
The root chakra represents survival instinct, finances, home and security. It directly relates to your connection with your mother, mother earth and your connection to your physical body (being in the now).
If the aforementioned connections are not somehow being satisfied a problem or disconnect from the other chakras will take place. This in turn will cause the natural flow of your body’s energy to get blocked. Once this energy becomes blocked it will manifest into unwanted physical symptoms.
How can you heal the root chakra? You need to get back to feeling grounded. One highly recommended method is mediation which can help you to learn to care for and love yourself. This will strengthen and heal your root chakra when disconnected. Some experts say while meditating you should imagine roots coming up from the earth and connecting to the base of your spine. It is believed that the earth has healing properties and when you are stressed if you put your faith in mother earth you will find the courage you need to deal with whatever it is. The stronger this love of self and others becomes the better able you will be to handle whatever goes sideways or upside down in your life. In no uncertain terms, trust is the order of the day for this chakra.
Music (using certain chants and vocal rhythms) can empower this charka and help to reinforce it. Over time as the root chakra begins to heal itself the other chakras will start to get power from it. This lost confidence now found will be transferred to the sacral chakra all the way up to the crown.
2. Sacral Charka (svadhisthana)
Depicted by the color orange – in the lower abdomen – controls emotions and sexuality as well as Influences self expression and creativity.
The sacral /spleen chakra , known as svadhisthana, is located a couple of inches below the belly button about 2 inches back within this area. This chakra is most often associated with the color orange which looks like the sky at sunset. Our sense of sexuality and pleasure, our reproductive organs, our feelings of abundance and well being are all connected to our sacral charka. If you have problems feeling emotion in any given situation (excitement, happiness or feeling zealous) it generally indicates this charka is problematic and that you have problems opening up to others. If on the other hand your emotions and/or feelings of passion are overwhelming your sacral charka may be overactive.
This particular charka lets us send energy throughout our body from bottom to top affecting our overall health both physical and mental. When working optimally (open to it’s full extent) we are able to be virile and both release and express our wants to everyone.
To positively affect our sacral chakra there are a couple of exercises we can do:
- In a sitting position – legs apart – bend forward. This helps the groin area and the flow of blood to the pelvic region,
- Then in any position try doing some pelvic thrusts.
- If you want to do something fun try doing some belly dancing – it’s good for the emotions and physique.
It has been used in preparation for conception and birthing.
Signs of Sacral Chakra in Need of Balancing:
- finding and become involved in an addiction
- feeling guilty, losing self confidence and having little (if any) sex drive.
Outward signs may include:
- pain in the lower back
- urinary dysfunction.
If this charka is working overtime then we may find ourselves overly emotional and wanting to be more sexually active than is comfortable so we will probably want to have it function a bit on the lighter side.
It all boils down to balance and control issues – basically we want no unwanted control problems and we want everything balanced in a healthy way.
When working well this charka:
- will make people realize not to be overly concerned about being rejected or accepted in a relationship.
- we will find that this charka energy will give us the power to make right choices on the personal level that will affect our life’s flow in a positive way.
We need to help the sacral charka stay nourished and well fed since it is – of course – the epicenter of our creativity and our sex drive.
Eat such fruits as:
- passion fruit
- citrus fruits
Eat such nuts as:
Eat such additives as:
- sesame seeds
So, if you wish to improve a relationship(s), be more creative and/or change your life’s direction then work on your sacral chakra.
3. Navel/Solar Chakra (manipura)
Depicted by the color yellow – it is located right above the navel (solar plexus) – its’ metabolic energy affects the digestive system and it influences willpower and anger.
The third chakra, the solar or navel chakra, is located in the navel just below the rib cage. Our solar plexus chakra influences the limits we set on ourselves and our sense of self . If we wish to change or grow as an individual than meditating on this chakra will help us to purify ourselves getting rid of lingering negative and hostile feelings. We will be able to feel positive and have more energy. Color representing the solar chakra is yellow. Balancing the Navel Chakra will give us a better sense of self worth. We will feel unique, confident, energized and (believe it or not) we will be more honest and forthright. When this charka is not balanced we have more trouble avoiding pitfalls (due to a weak sense of self). We also tend to be manipulative and our ability to take action (because of a fear of failure and/or rejection) on an idea may be severely limited due to our low self-confidence level.
Signs of Navel Chakra in Need of Balancing:
- Feeling angry and/or aggressive much of the time
- Your will power is weakHave
- Have trouble expressing your feelings
- Have low self-esteemSeem
- Think negatively much of the time
- Feel lethargic
- Have digestive problemsand/or constipation
- Have anxiety issues
Gemstones to help Navel Chakra:
- Yellow colored gemstones will stimulate the energy of our Naval Chakra.
- Yellow Jasper, Topaz, Amber, and Citrine are the recommended gemstones (quite powerful – I might add).
Each gemstone has a unique method of healing. Rely on your intuition (gut feeling) to pick the one you should work with.
Tips for using the gemstones:
- Close your eyes and picture in your mind your gemstone of preference suspended in the center of a yellow ball of energy.
- Relax and stay in your position for anywhere from 5 to 10 minutes. You should feel the gemstone effects.
- They can be worn as jewelry (it is important that they touch the skin so our body can absorb the energy).
- If using Amber you should rub into your hand on a daily bases (this will activate its healing powers).
- For Citrine to be most effective place it right on the skin just above your navel.
For the daily activation of Navel Chakra think and use yellow.
There are 5 main things can help stimulate this power.
- Walking outside on a bright sunny day
- Open the blinds and curtains to brighten the room with sunlight
- Wear yellow colored clothes and include the color of yellow throughout your home (bed linen, towels, curtains and table linens).
- Light candles
- Do what peaks your passion and interest.
The main point is that a balanced Solar Navel Chakra enables us to cope effectively with negative emotions and empower us by giving us a better sense of self-worth thus enabling us to express ourselves in a positive way each and every day.
4. Heart Chakra (anahata)
Depicted by the color green / pink – it is located in the center of chest – it links spirit and matter, rules the circulatory system and influences the expression of love.
Our feelings of love (for ourselves as well as others) radiate from the Heart Chakra. Our desire to be generous, our ability to be and our level of generosity as well as our feelings of compassion and empathy emanate from our heart charka. The heart chakra is the one that allows us to connect with anyone we feel attracted to or love. Once connected, these connections are nearly impossible to break. This is the cause of our emotional grief at the death of a loved one or at the breakup of a relationship.
There are three parts of the heart charka (the center of our body’s positive chi energy) according to Mantak Chia:
- The left side – color red – positively charged
- The right side – color dark green – negatively charged
- The core – color pure white
Open Heart Chakra benefits:
- Our heart charka once fully opened will instantly increase our respect for self and for others.
- While having a more positive outlook we are able to attract love and allow a special someone to come into our life and we will feel greater love for those currently in our life.
- We will be able to conquer feelings of depression and anxiety.
Tips for Opening Your Heart Chakra :
- Take deep breathes and often. (this will give us the ability to be calm since if we are not calm our heart chakra will not be able to open properly)
- Keep any negative thoughts out of our mind. (the process of deep breathing doesn’t work if we allow negative thinking at the same time)
- Keep ideas and pictures of love in our thoughts when attempting to open our heart charka.
- We need to be relaxed. (it is very important that we remain in a state of relaxation when attempting to open our heart charka because being anxious and uncomfortable is considered negative, and being negative will prevent the process from working. Our spirit, mind, and body must be relaxed before we try to heal our heart charka and allow it to truly work for us.)
As long as we remember to follow the advice given above we will be able to fully open our heart chakra thus allowing us to love and be loved in the way of our dreams. Our entire well-being will feel the positive difference.
5. Throat Chakra (visuddha)
Depicted as the color blue – it resides in the throat area – it presides over the auditory and speech systems and influences communication.
We find this our 5th charka just above our collar bone.
Open Throat Chakra benefit(s):
Helps us to honestly share our thoughts and ideas. Our ability to communicate (in every sense of the word) emanates from our Throat Chakra.
- The ability to listen
- To hear psychically
- To speak metaphysically
- To communicate clearly
are all tied to this charka. The physical health of our throat, as well as the other non physical areas that it influences, is managed by our 5th chakra. Consequently all our attempts at communication will be severely hampered if our Throat Chakra is blocked.
To unblock our throat chakra:
It doesn’t matter whether you can carry a tune or not – just sing. Any vocalization through song no matter where or when will help to open the Throat Chakra. This will create a bond of trust between what is verbalized and what is actually meant when communicating. Your Throat Chakra becomes more relaxed, and using your voice in this manner helps to strengthen this chakra. This method will help to gradually unblock this very powerful fifth chakra.
- Use Artistic Expression:
Art is a great way to do this. A painting or quilt made by a family member and handed down from one generation to the next passes down family values to the youngest generation.
Poetry, crochet, and pottery are all ways of communicating to an audience.
- Rehearse what you wish to communicate.
Practicing what we plan to say beforehand will give us strength at the time of delivery. If our Throat Chakra is weak learning to assert our authority, and clearly sharing what is on our mind can be difficult. When we Rehears what we wish to say slowly our Throat Chakra becomes unblocked.
- Listen to the response that it emanates to get long-term results.
At this point there is no necessity for any immediate action, response or debate. What is important to our Throat Chakra is that we said what we planned to and that the words we have said have been taken in and understood.
- Wear Something Blue.
The color blue has always been linked to our Throat Chakra. But we do not have to wear a completely blue ensemble to help the strength of this chakra. Any piece of blue clothing is quite enough to strengthen a positive communication pattern. Going out on a date and want to flirt a bit – wear something blue to help your Throat Chakra do its thing.
- Turquoise Gemstone
This strong gemstone helps us to honestly and strongly express ourselves. The wearing of this gemstone (can be necklace, ring or brooch) helps to unblock our Throat Chakra and will increase our ability to listen in any occasion requiring strong communication.
Our throat chakra being open with positive energy will lead to stronger, more intimate relationships with family, friends and co-workers, and especially our soul mate. Our Throat Chakra always needs (insists upon) on our own individual integrity to be open and work well.
6. Brow/third eye Chakra (ajna)
– color indigo –
The Third Eye (Brow) Chakra is located between the eyes behind the forehead (just above the nose between the brows). The color associated with it is indigo and the mantra sound is ‘aum’.
It is the center for our intuitive, psychic and imaginative self the road to wisdom.
When well balanced we can distinguish delusions and fantasy from reality and can form our outlook based on our own personal experiences.
Signs of Brow Chakra in Need of Balancing:
- problems of sleeping
- problems learning
- being uncoordinated
- a state of disarray in a certain area of your home such as your windows, den, family room and/or your home office.
- you have episodes of paranoia, your judgement isn’t so good or what you perceive to be real isn’t real.
To balance (unblock) the brow chakra:
Charka can’t be seen or touched so we tend to ignore the fact that certain foods can and do have an effect on our charka.
Remember our color for this charka is Indigo – So – eat and drink fruits that are dark bluish in color:
- Red grapes
- berries (all kinds of berries – raspberries, black and blue berries)
- grape juice
- wine of the red variety
- Use lavender, poppy and mugwort
If you have episodes of paranoia, your judgement isn’t so good or what you perceive to be real isn’t real then do the following:
- Vivid dreaming and visualization (try a vision board)
If there is a state of disarray in a certain area of your home such as your windows, den, family room and/or your home office.
It is important that you be involved in the uncluttering/cleaning process of these areas.
7. Crown Chakra (sahasrara)
– color violet/white – top of head – spiritual realm – Rules the brain and nervous system. Influences the experience of enlightenment.
The Crown Chakra, known as sahasrara, is located at the very top of your head.The color associated with it is violet/white and the mantra sound is ‘ah’ or ‘om’.
It is the center for our intuitive, psychic and imaginative self – the road to wisdom.
When well balanced we are able to easily connect with our spiritual self. It is from here that our life force flows from the cosmos to our other 6 chakra. Our ability to be intuitive is drawn from here.
Signs of Crown Chakra in Need of Balancing:
- feel our life is pointless and insignificant
- feel too attached to inanimate objects, this world on earth and the people we associate with
- become selfish
- have trust issues
- fail to be able to see the larger picture
- we might ask “Who am I?”
- our skin and bones can be affected by disease
- we feel exhausted with no known medical source
- have sensory sensitivity
Because our charkas can’t be seen or touched we tend to ignore the fact that certain foods have an effect on them. The crown charka is a little different.
To balance (unblock) our crown chakra:
- fasting and detoxification
- inhalation (through the nose) of sage, juniper, myrrh, copal and frankincense.
Gemstones to help the Crown Chakra:
- clear quartz crystal
The areas of your home associated with you crown chakra are the top areas: attic roof gutters It is advised to keep them clean and/or in good condition.
The reason you might see this number as 5 instead of 7 at times is because Tibetan Buddhists put the traditional seventh and sixth Chakras as one and the traditional first and second Chakras as one. Voila, you now have 5 Chakra.
For the Buddhists this fits well with the five Buddha families, five aggregates of ego, five poisons, etc. all with specific vibrations that manifest as colors, sounds, and elements.
This five Chakra system is actually equal to the seven.
Table of Contents
What is Yoga ?
This is like Yoga 101 for beginners and those just starting out in the practice of yoga wanting to know just – what is yoga and why practice it?
Before explaining to you exactly why we should practice yoga let me simply define the art itself. Simply stated, yoga is a set of poses (asanas) and together with certain breathing techniques help the body to be stronger and more flexible while helping to balance our mind and thought processes. There are many different types of yoga.
Unlike other physical forms of exercises like aerobics, by practicing yoga, we not only gain better physical health, but also mental and spiritual well-being.
Why practice Yoga ?
Each of us needs to develop our link with our true self to bring together our body, mind, and spirit. Yoga is one of the best methods I know of to do this. It is all about healing the self through self-awareness and self-acceptance.
It’s a practice that transforms and adds strength to our inner life force. We learn to overcome both the inner and outer obstructions that are a part of our daily life.
Yoga is part of the bountiful source that supports all our body’s processes. These processes help us find our balance. Living a healthy lifestyle is not always about avoidance & deniability. Purposely choosing to engage in correct choices, and being grateful for all the benefits from these choices significantly help to bring about a life of joyful health. Yoga is one of these choices because the Yoga philosophy is a great source of inspiration.
Some powerful lessons Yoga can teach us:
In each Yoga posture that we practice, a limit to what we can control exists. We cannot control everything around us. Yoga teaches us to let go and that it’s of no use forcing ourselves beyond our abilities.
2.Listen to our Body!
It’s critical in today’s world where we sometimes attempt to push ourselves/our lives too hard. This also rings true in Yoga (ex. stretching in practice). As a result, we may feel the pain later on. Forcing our bodies into a position we are not ready for can be detrimental causing muscle aches, rips, and/ or injuries that keep us from continuing for a long while. This is why Yoga teaches us to listen to our body and respect its’ limits.
3.Be Kind to ourselves!
In Yoga we learn to treat ourselves kindly. We learn to leave any negative, self-critical remarks out of our yoga session and bring an open mind and self-love with us, which then equates to a feeling of positiveness and knowing when to stop and when to continue.
4.Negativity is Pointless!
Concentrating on our failures will not help our present or future outcomes. We learn this in Yoga. Even if you may struggle with a pose, it doesn’t indicate you had a “bad” session. Each session illuminates a different part of you, and it is important to see this side of you emerging. Focus on this and see what lesson is to be learned.
5.Recognize and Appreciate your Strengths!
We tend to ignore and even fail to notice our own body’s power and strength. We need to give ourselves proper credit. When practicing Yoga you do challenging poses daily. You eventually see, realize and become impressed with how flexible your body really is and that you are enjoying this. So appreciate all this.
Who can and should practice Yoga?
Yoga is universal, it is not restricted by caste, creed, belief, origin, color or size. Everyone and anyone is eligible to practice Yoga. For the number of people with any cellulite (no matter how great or small) on their posterior Yoga can be for you.
Yoga Tips for Success :
1.Don’t be fearful!
Your size (no matter how large) doesn’t prevent you from practicing Yoga. Even if there are scars on your body that may be revealed as a pose may show as your tea shirt rises up – Don’t panic or be concerned of what people will look at or say. Get over it! Who cares? Even if you think your too fat or too thin, have scars, or any embarrassing spots – everyone has an issue or two. But you still may think your unique. Perceived or real weight issues are the most common barrier cited by people participating in Yoga. The thought that you need be thin, nubile, or very flexible to participate in yoga is still of a concern today. No matter how flexible, what your age or gender, how much you weigh, anyone can do this.
It offers a variety of health benefits (stress reduction, weight loss, becoming more flexible, increasing strength, building up confidence, and more).
Being as healthy as you can also helps. There is no such thing as a “Yoga Body” So you need not worry about your age or your flexibility level or how much or how little you weigh. Yoga is an overall approach to fitness, happiness and a good health. Everyone can do some level of Yoga. Yoga is an ongoing learning experience.
Those who participate in yoga, are usually reaching for higher enlightenment. It is far more than perfecting a series of poses. Yoga is meant to evolve as time goes on. You will continue to learn different poses and accept the challenge presented by new exercises. There is no one size way to practice yoga. Yoga has various modifications (bolsters, straps, and blocks) to make it attainable for everybody no matter your gender, age, physical condition, past injury, or weight.
2.Everyone Needs Rest and Recovery.
When yoga is a something new for your body it may (and most probably will) cause some muscle pain because of all the stretching and time you stay in a pose. Feeling discomfort in your limbs and other parts of your body the following day is common. This pain means that your body is adjusting to the changes and improvements going on inside. You’ve worked your muscles during your yoga session so you need to respect this and let the muscles heal (muscles build during rest) so you don’t have an injury or burn out from over doing it.
3.Yoga Concentrates on Feeling Well.
Practicing Yoga is about you, not about the person to your left who just lost the pose, nor the person to your right. Yoga is personal for each one of us. We all get on the mat for a variety of reasons. All our bodies are unique, and so are our ways of doing Yoga postures, and exercises. Don’t try to copy the person next to you or anyone else while doing Yoga. Just focus on you, after all it’s about you not anyone else!
4.Chose your Style of Yoga.
There are various styles so find one that meets your goals and unique abilities. You can modify and customize any pose, exercise or Yoga form to accommodate your physical form and body design as no one knows you better than you. Here is a list of 11 different styles / types of yoga.
10 Benefits of practicing Yoga.
1. Scientific research shows that only 8 weeks of yoga can improve concentration and motivation.
2. Improves blood circulation to the brain improving focus and memory skills.
3. Greatly reduces stress and anxiety and helps alleviate depression.
4. Regular practice helps control the secretion of hormones in the body that helps to balance and improve overall physical and emotional health.
5. Yoga poses support the building of a strong lymphatic system that boosts immunity and eliminates toxins from the body.
6. Reduces risk for heart disease.
7. Diminishes symptoms of carpal tunnel syndrome, allergies, arthritis, asthma, cancer, migraines and multiple sclerosis, offers cardio, flexibility, strength training, muscle toning, bone strengthening, balance training and improved posture.
8. Dominates the sub cortex part of the brain that is associated with well-being.
9. The controlled breathing provides practitioners with more energy following workouts and less fatigue than other forms of exercise.
10. Promotes Healthy Blood Circulation And Boosts Blood Flow That Results In Healthier Organs, Brain And Skin.
Fear can be a strong reason not to begin or begin again to practice Yoga. It could be a feeling of being rejected because of your weight or any number of various other reasons. But Yoga will not prevent you from gaining your wanted state of peace and overall
well-being that you are striving for. Here are some resources for gentle Yoga for anyone even seniors: Gentle Chair Yoga for Neck and Shoulders Yoga for seniors. The following shows how to do Kundalini also known as Yoga for Beginners
For a list of 11 types of yoga click here
Table of Contents
There are many yoga types – some more physically challenging than others – some better suited to beginners than others. This can be a bit confusing when starting out. Here is a list of what I consider the best 11 different yoga types. I briefly explain these yoga types in the following list in an attempt to give you an introduction to each and links for more info and classes for each:
1. Kundalini yoga
derives from kundalini, defined in Hindu lore as energy that lies dormant at the base of the spine until it is activated (as by the practice of yoga) and channeled upward through the chakras in the process of spiritual perfection. Kundalini is believed to be power associated with the divine feminine. Kundalini yoga as a school of yoga is influenced by Shaktism and Tantra schools of Hinduism. It derives its name through a focus on awakening kundalini energy through regular practice of mantra, tantra, yantra, yoga or meditation. Kundalini yoga is often identified as the most dangerous form of yoga because of the involvement of subtle energies. ( fromWikipedia)
2. Vinyasa Yoga
Vinyasa Yoga is great for beginners. Experienced students will also benefit by learning to slow down their pace.
Vinyasa is explained as breath-synchronized movement. This type of yoga keeps you moving from asana to asana. Each pose includes inhaling and exhaling one or more times in a timely and synchronized manner.
Vinyasa yoga although similar to ashtanga is a lot more flexible than ashtanga.
Vinyasa strings postures together so that the movement from one to another is breathlessly seamless. It is also called “flow yoga” and ofttimes mixed up with “power yoga”. Each class of Vinyasa is different.
Vinyasa yoga helps to relieve anxiety and stress. It impacts our physical, emotional, mental, and spiritual selves while connecting our mind and body. Vinyasa Yoga helps us to unclutter our mind.
3. Hatha Yoga
The Sanscrit word हठ haṭha literally means “force” and therefore refers to a system of physical techniques. In the 20th century haṭha yoga began focusing particularly on asanas ( body postures). Hatha originally was and still is a general term for a sitting meditation pose. It was later extended to hatha yoga and modern yoga as exercise, to any type of pose or position – reclining, standing, inverted, twisting, and balancing ). It became popular throughout the world as a form of physical exercise. This modern form of yoga is now widely known simply as “yoga“.
4. Ashtanga Yoga
I would not recommend this for beginners.
A type of yoga introduced to the western culture by Sri K. Pattabhi Jois. This type of yoga synchronizes our breathing with a series of postures which cause severe body heat and an intense, purifying sweat to detoxify our muscles and internal organs. This produces better circulation, a stronger body, as well as a calming of our mind..
5. Yin Yoga
Yin Yoga is a slow-paced style of yoga as exercise, incorporating principles of traditional Chinese medicine, with asanas (postures) that are held for longer periods of time than in other styles. For beginners, asanas may be held from 45 seconds to two minutes; more advanced practitioners may stay in one asana for five minutes or more. The sequences of postures are meant to stimulate the channels of the subtle body known as meridians in Chinese medicine and as nadis in Hatha yoga. Yin Yoga poses apply moderate stress to the connective tissues of the body—the tendons, fasciae, and ligaments—with the aim of increasing circulation in the joints and improving flexibility. A more meditative approach to yoga, its goals are awareness of inner silence, and bringing to light a universal, interconnecting quality. (fromWikipedia)
here are a variety of Yin Yoga videos
6. Restorative Yoga
Restorative yoga was originally created to help those of us who are not well, or who are injured. Yin and restorative yoga use different sets of postures.
Restorative yoga uses basically five or six poses using props that enable us to completely relax. They are held = > 5 minutes. The poses are composed of gentle twists, forward sitting bends, and very gentle back bends.
7. Iyengar Yoga
Iyengar yoga is ideal for beginners. It focuses on detail and the pace is slow. You can use items such as pillow like props to assist you to be in correct alignment in a pose.
Bikram Yoga is a system of hot yoga, a type of yoga as exercise, devised by Bikram Choudhury, that became popular in the early 1970s. Classes consist of a fixed sequence of 26 postures, practiced in a room heated to 105 °F (41 °C) with a humidity of 40%, intended to replicate the climate of India. The room is fitted with carpets and the walls are covered in mirrors; the instructor does not adjust the students, who are expected to adjust themselves. (Wikipedia)
9. Power Yoga
Power yoga is more energetic than the traditional type of yoga. It is practiced at a faster more intense pace. It is more about the physical and less about the spiritual. Power yoga is good for lowering stress, increasing our stamina and helping us to be more flexible. Where traditional yoga has a fixed set of asanas, Power yoga has more flexibility in arranging postures.
10. Sivananda Yoga
Sivananda Yoga is a spiritual yoga system founded by Swami Vishnudevananda. It includes the use of asanas (yoga postures) but is not limited to them as in systems of yoga as exercise. He named this system after his guru, Swami Sivananda with the mission ‘to spread the teachings of yoga and the message of world peace which has since been refined to ‘practice and teach the ancient yogic knowledge for health, peace, unity in diversity and self-realization. (Wikipedia)
11. Prenatal Yoga
Much like other types of childbirth-preparation classes, prenatal yoga is a multifaceted approach to exercise that encourages stretching, mental centering and focused breathing. Research suggests that prenatal yoga is safe and can have many benefits for pregnant women and their babies.
Prenatal yoga benefits:
- Improve sleep
- Reduce stress and anxiety
- Increase the strength, flexibility and endurance of muscles needed for childbirth
- Decrease lower back pain, nausea, headaches and shortness of breath (from Mayoclinic)
For Additional info on pregnancy: Mayo Clinic Guide to a Healthy Pregnancy 2nd Edition