I don’t know about you, but I don’t have a lot of time to read labels when I shop. But I also don’t want to grab something I just know I won’t eat later, either. Well, hopefully the dash through the grocery aisle will become a lot simpler after today’s announcement that new front-of-pack nutrition labeling (although voluntary) called “Smart Choices” will soon be available on products in grocery stores across the U.S.

The criteria that will determine which products will and will not qualify for the new labeling system were set by a group of scientists, nutritionists and manufacturers, and were built on science-based nutrition data, in hopes of helping Americans make better food and beverage choices.  You’ll see the “Smart Choices” symbol begin to appear next year on products that don’t exceed the standard for “nutrients to limit,” and, for many of the categories of products measured, they must also possess positive qualities like “nutrients to encourage,” or “food groups to encourage.”  Products that do qualify for the new label will also be required to clearly display caloric information on the front of the package. It’s about time!

Not a big surprise, some of the “nutrients to limit” include saturated fat, trans fat, sodium, added sugars and cholesterol.  “Nutrients to encourage” include fiber, potassium, calcium, magnesium and vitamins A, C and E. 

The new initiative was unveiled today at the American Dietetic Association’s Food and Nutrition Conference and Expo.  A lot of major companies say they’re already on board–ConAgra, Kraft, General Mills, Kellogg and even Wal-Mart.  But the products they plan to request for inclusion in the labeling program have yet to be announced.

It’s great to finally see food manufacturers acknowledge how important it is for them to encourage the ravenous American consumers they normally capitalize on to make better life choices.  I hope it becomes the new way to do business.  What a great thing that would be for the universe! It’s so important what we feed our bodies and our minds.  And sometimes we could all use a little help and guidance.

Peace. 

Post from: EveryJoe

New Nutrition Labeling Should Make Healthy Choices Simpler

Thanks to MyYogaOnline, after reading my post on Air Canada’s new service that offers in-flight yoga instruction, breathing exercises, etc., their content manager pinged me and offered my readers an opportunity to check out their site for a couple of weeks free! 

Follow this link, and enter promotional code RY097381 at the bottom of the page, some basic information (name, address, etc.) and you will be taken to a page that provides a selection of new classes available at MyYogaOnline.com. You can also cruise the site once you log back in. The free trial lasts a couple of weeks, after that, it’s up to you whether or not you want to renew.  There’s a pretty good selection of videos and practices on the site, from beginners and beyond. 

You can also learn about chakras, green living and the lifestyle.  So take a look, poke around and get into it a little bit.  A guess you could call this a more “grounded” way of experiencing yoga and meditation, without taking flight ;-) 

 Enjoy and Peace.

Post from: EveryJoe

From the Friendly Skies to Grounded Fitness!

Yes, indeed.  This is where yoga and our chakras ultimately connect for the big payoff.  Chakra Seven,  Sahasrara, is located at the top or crown of our heads, and means “thousandfold.”  The element it represents is thought, and it is said to produce bliss and true knowledge.  The color associated with this chakra is a radiant, pure white, and as we are supposed to meditate in silence to elevate this chakra, there are no sounds linked to it.

The yoga posture used to stimulate this chakra is the simple headstand.  If you are unable to do a headstand, the traditional seated yoga position, the full lotus also works well.  To do this pose, simply sit on the floor, legs folded up onto your knees. To engage the top of the head where this chakra is located, simply lower the crown of your head to the floor, that should do the trick.  I think a headstand is easier, myself, and I am pretty uncoordinated! 

The concepts of selflessness, devotion, inspiration and greater understanding are all connected to Chakra Seven, so it is an important one.  Give it a try, meditate quietly and pass through to an enhanced sense of place and mindfulness. That’s the goal.  Sounds simple enough, but it takes some time to truly connect and feel the transformation through this path.  But it’s all a processs.

Carry on, and Peace.  

Post from: EveryJoe

Chakra Seven: The Grand Finale

Chakra Six:  Tuning In

Chakra Six, Ajna, or “Third Eye,” can even further hone the mind-body connection of our practices.  The purpose and use of Chakra Six is to help us enhance our ability to “see” internally, and also help us to visualize the chakras during poses. 

Ajna, which means to perceive, is located on our forehead, between our eyebrows.  It is believed that this chakra improves our intuition, and on a more practical level, strengthens our ability to transition into a deeper meditative state.  The colors associated with Ajna are indigo blue and white, and the seed sound is “om.”

The most soothing and effective pose (I think) that can be used to open up this chakra is the Bridge Pose.  Appropriately named, too, as it helps us build a bridge between the mind and the body.  Simple neck stretches can also be effective and quite relaxing.

Here’s how the Bridge Pose works:

-Lie on the floor, and place a thickly folded blanket or towel under your shoulders to protect your neck. Bend your knees and set your feet on the floor, heels as close to your buttocks as possible

-Exhale as you press the insides of your feet and arms into the floor. Push your tailbone upward toward the pubis, firming the buttocks, and lift the buttocks off the floor. Keep your thighs and inner feet parallel. Clasp the hands below your pelvis and extend your arms to help you stay balanced on the tops of your shoulders

-Lift your buttocks until your thighs are about parallel to the floor.  Hold your knees directly over the heels, but push them forward, away from the hips, and arch and lengthen the tailbone toward the backs of the knees. Lift the pubis toward the navel

-Lift your chin slightly away from your sternum and, pressing the shoulder blades against your back, press the top of the sternum toward the chin. Flexs your outer arms, broaden your shoulder blades, and try to lift the space between them at the base of the neck (where it’s resting on the towel) up into the torso

-Stay in the pose anywhere from 30 seconds to 1 minute. Release slowly as you exhale, rolling the spine slowly back down onto the floor

So take a moment to look inside and open up your chakras.  It will help you improve your meditation practice as well, and open greater channels for you to project the energy created in your mind, and get more closely in touch with your own intuitive powers.  And that’s never a bad thing:-)

Until nex time, Peace. 

Post from: EveryJoe

Chakra Six: Tuning In to Your Practice

Chakra Five: Let’s Focus 

Now we’re really zeroing in on the yoga-chakra connection. Chakra Five, the Vissuddha, focuses on moving with sounds, and allowing sound to help you move your body.  

For the Fifth Chakra, the color is a bright blue, using ether or sound as the element.  For meditation, this chakra focuses on resonance, harmony and vibrations–good vibrations, of course :-).

 First, let’s begin with a couple of warmups.

1) Breathe deeply, inhale and then exhale with seed sound.  The seed sound for this chakra is ham 

2) If you’d like to try a second warm-up, do a simple Apanasana.  Lie down on your mat, slowly bring your knees to your chest and hold. Exhale using the seed sound, ham

One of the best postures for this chakra is the Downward Puppy or shoulder stretch.  Here’s how it goes:

Step 1) 

Get down on all fours. Make certain that your shoulders are above your wrists and your hips are above your knees. Then walk your hands forward a few inches while curling your toes under.

Step 2)

Exhale, while moving your buttocks halfway back toward your heels. Keep your arms active; don’t let your elbows touch the ground.

Step 3)

Slowly lower your forehead to the floor and let your neck relax, maintaining a slight curve in your lower back. To really feel the stretch along your spine, press your hands down and stretch through the arms while pulling your hips back toward your heels.

Step 4)

Take a moment to breathe into your back, and feel your spine lengthen in both directions. Be sure to hold this breath for 30 seconds to a minute, then release your buttocks down onto your heels. Exhale and hold.

All of these moves are helpful in bringing up energy from your base and improving your focus, and strengthening the mind-body connection.  The power spot for this chakra is located in the throat, it is important to use the seed sound (ham).  Keeping it healthy determines and governs how we express our thoughts creatively.

Also a beautiful way to start your day,  centered and focused.

Until next time, Peace. 

Post from: EveryJoe

Chakra Five: Let’s Focus

Chakra Four: Breathe Deep, Breathe with Love

Ironically positioned right in the center of the seven chakras is the fourth Chakra, Anahata.  Both ironic and important, because the fourth Chakra is located at the heart.  It’s primary function is love, it’s element is air (or breathing).  The verb for this chakra is “I love.”

The body parts tied to this chakra are the lungs, heart, arms, hands and thymus gland. When this chakra is not functioning properly, all types of diseases may potentially result, including high blood pressure, heart and lung disease. For meditation purposes, the color linked to this chakra is green, as are the concepts of love and balance.

The best pose I have found to complement this chakra is the Camel.  Here’s how it works:

-Kneel down on the floor with your hips resting on your knees

-Slowly rise up onto your knees, as you make circles with your arms, one arm at a time. Move your arm to the front, up and then back, one arm at a time, slowly

-As you rise, make sure your feet are on the floor, with your toes pointing backwards.  It is best (and most comfortable) to have a towel rolled up under your feet to keep them comfortable

-As your arms move in circles, allow them to slowly find their way to your heels.  As you do this you are squeezing the muscles in your buttocks and slowly bending backwards, as you press your pelvis forward.  The squeeze in your buttocks will help protect your lower back

-Your chest will continue to push outward and upward as you move.  You can either tuck your chin towards your chest or push it outward to follow the curve of your spine

-While in the last portion of the pose, breathe deeply.  Feel the expansion in your chest as you breathe; feel the opening in your heart

-Release the position slowly by either raising one hand into the air, or by lowering your hips back onto your heels, keeping your hands on the floor as you relax

Move with love, live with love and bend with love.  What more can you ask for?

Until next time,

Peace 

Post from: EveryJoe

Chakra Four: Breathe Deep, Breathe with Love

That’s right, take a bow, you deserve it!

But seriously, since we are navigating our way to discovering and opening up our chakras together, it’s time to take a look at the third Chakra in the chain.

The third Chakra is the Manipura, which means “lustrous gem.” This chakra is located in the area of the navel to the solar plexus. The verb that is most commonly associated with the third Chakra is “I can.” For meditation purposes, the color that is linked to this Chakra is yellow.

Now, the yoga connection, and which posture can help you tap into this chakra.

The yoga pose that helps to open and focus the energy of the third Chakra is

Dhanaurasana, or the Bow.

The Bow focuses on your tummy, helping to massage the abdominals and the solar plexus, which in turn stimulates your digestion.

Here’s the pose, step-by-step:

-Begin by lying flat on your tummy, resting your chin on the ground
-Bend your knees, letting your feet to come close to your buttocks. Reach behind slowly and grasp your ankles
-Tightly squeeze your buttocks as you press your pubic bone downward to the floor

-Simultaneously lift your head and chest. Carefully press your feet back into your hands, helping you lift the front of your body. As you do this, your thighs may come off the ground, making it possible for you to lift your chest higher. It is not unusual to find yourself rocking back and forth. You may also experience a pulsing sensation in your tummy

-Breathe while holding the pose, and try to hold it between 30 to 60 seconds
-Release the posture by first lowering your legs and releasing your ankles, then unbend your legs slowly.  And…done!

Opening the third Chakra is believed to increase our sense of belonging. If this chakra is open, we feel more grounded, and have a better sense of our place within the universe. What a wonderful motivation that is!

Until next time, Chakra Four is on the horizon. And much Peace.

Post from: EveryJoe

Chakra Three–Take a Bow!

Because of the nature of our Chakras and the deep connections they can unleash between our minds, bodies and the universe, I am finding the cross-pollenation of yoga and releasing the energy of my chakras fascinating and stimulating. So, why not keep this topic flowing, if you will? J

Chakra Two: The Svadhisthana (Element-Water)

The Second Chakra is the Svadhisthana. The goal when working on this chakra is to move fluidly, much like water flows. The simple yoga moves and poses here will not surprise you.  They are basic and effective.

If you integrate your meditation with your practice as I do, the meditation piece is quite simple: try focusing on flowing water, how it feels, sounds and moves to the eye. You can use these simple moves to connect:

-Simple hip drops. Place your hands on a table top. Bring your hips all the way to the floor as you bend your knees slowly in one fluid motion. Slowly raise back to standing position

-Leg lunges, with an emphasis on moving your legs through the lunges in a slow, sweeping motion

-The Goddess Pose, here are the details again:

The Goddess:

The Goddess pose is what I refer to as a strong, standing pose. When I am feeling low, I find it can make me feel both beautiful and confident.

Here’s how it’s done:

Stand tall, and spreading your legs wider than shoulder-width apart, with your toes pointing outward. Bend your knees slightly as you lower your hips.

Take a moment to feel the ground beneath your feet. Your legs should feel heavy and strong. Stay in this position for a few breaths, as you keep your shoulders relaxed and feel the stretch in your chest and upper back.

As you feel the stretch, take a few moments to think about how strong and confident you are, and know that you can do anything you set your mind to.

Relax.

Since we are all “flowing” together now anyway, let’s keep this going, shall we?  I’ll be back with Chakra Three, next post.  Meanwhile, would *love* to hear your comments and posts regarding your experiences with getting to know your chakras, and what else you’re doing to strengthen your mind-body connection through yoga and meditation. There’s so much to work with, and everyone’s experience is so personal. 

Until next time, Peace.

Post from: EveryJoe

Chakras and Yoga: Chakra Two–Let’s Keep it Flowing

Interested in opening up your chakras, getting to know them a little better?  Well, yoga can help you there, too!

Let’s share a little knowledge first. “Chakra” is a Sanskrit word that means wheel or disk.  Each chakra signifies one of seven basic energy centers in the body. Each of these centers is linked to a major nerve ganglia that branches out from your spinal column. Chakras are also connected to levels of consciousness,  developmental stages of life, colors, sounds, body functions, and much, much more.  If you work to improve your chakras, you will ultimately improve your health and well-being.

The first chakra is Muladhara, meaning “root” and support, and representing the element Earth. This chakra is located at the base of the spine. The verb that is associated with the first chakra is “I have.”  So now, let’s learn what you have.

The yoga posture that is believed to help open this first chakra is Setu Bandhasana. This posture helps you to focus on the first chakra energy. It also works to strengthen the muscles of the abdomen and thighs while you hold the posture. 

Here’s how it works:

-Lie on your back with your arms at your sides, your palms facing downward. Bend your knees bringing the soles of your feet close to your buttocks.

-Press down on the soles of your feet, squeeze your buttocks and press your pubic bone upward, allowing the pressing motion to help you lift your hips.

-Gradually lower yourself back down to the floor.  Here’s how it feels best to me: as I raise myself up, I can feel myself raising each vertebrae off the floor one at a time until I am up and when I lower myself, I try to lower myself slowly, one vertebrae at a time until I am back on the floor.

-During all the lifting and lowering, there is a squeeze in my buttocks until it is resting on the floor.

-Finally, I raise myself in the full posture and stay there. 

-Once you are up with your feet pressing down, your buttocks squeezed, your chest expanded, and your weight shifted to your shoulders, bring your arms under you and bring your hands together interlacing your hands.

-Take some of the weight onto your arms and your shoulders. Now, expand your chest and breath deeply.

-Once you are prepared to release the posture, relax your hands and allow your spine to roll down, using the squeeze to control your move downward.

Getting in touch with your chakras is a wonderful way to grow and enhance the mind body connection.  It’s a really amazing to see how you can integrate your yoga practice with your overall efforts to improve your well-being.  Your chakras are there, they’re just waiting for you to tap into them and utilize their energies.  They’re very friendly, so open the door, and let ‘em in!

Until next time, Peace. 

Post from: EveryJoe

Knock, Knock, Who’s There? Open up. It’s your Chakra…