Healthy Body Healthy Mind

Meditation Clock

David — Thu, 16 Feb 2012 13:10:00 +0000

A meditation clock is a great addition to your meditation routine. Meditation is often practiced by people who want to relieve stress in their lives, by athletes who want to perform better, or by medical patients who use the power of the mind over the body to help heal themselves.

There are several different versions of a meditation clock – both digital clocks that reside on the hard drive of your computer or beautiful wooden clocks that produce soothing soft sounds to gently bring you back to the immediacy of reality.

During the process of meditation when the meditator is relaxing the mind and body to relieve stress and recharge they often become unaware of their surroundings and are not attentive to the passage of time. Meditation clocks will help to guide the meditator through the various stages of meditation that they are taking and also are an alarm of sort that will bring the participant back to the present reality.

The meditation clocks or timers often have soothing sounds instead of the harsh bell clamor that most people are used to in an alarm clock. Once used to a meditation clock people will often use them as alarms when they want to get up in the morning because the clock can be set to an automatic snooze button that allows the mind to wake up gradually.

Using a clock allows the meditator to put their full attention on the process of meditation and not on the clock or a timer. Meditation, although a stress reducer, requires patience and time to learn. When a person first begins meditating they may get more involved in the process of the meditation as opposed to the meditation itself. The meditation clock allows the participant to concentrate on meditation and the process of regular intervals.

Meditation is a way to release your mind from stress. It was used in the Far East for thousands of years. It is also believed to help people work more effectively at tasks that require a concentrated mindful effort.

In meditation the mind is used to clean the mind. The mind and body are separated but not in the sense that the mind controls the working of the body. Studies have shown that many of the illnesses and diseases from which we suffer today are a result of long-term stress in our lives. A clear mind can think more effectively, doesn’t transmit stress responses to the body and will help to reduce negative influences.

People who meditate must be clear in their mind about why they are meditating and what they hope to accomplish. Before beginning any journey you must know your desired goal or you are traveling on a road that leads to no where.

Baked Vegetable Rice

David — Fri, 10 Feb 2012 08:07:00 +0000

Ingredients (serves 4):

2 medium zucchini, cubed
1 green bell pepper, diced
1 red bell pepper, diced
1 onion, chopped
Handful of mushrooms, cleaned and sliced
4 cups cooked brown rice
1 (15oz) can chunky tomato sauce
1 cup Cheddar cheese, shredded
¼ cup Parmesan, grated
Fresh chopped parsley
5 tsp olive oil
Salt and pepper

Method:

Preheat the oven to 425°F.

Place the vegetables in a large roasting pan and drizzle with the olive oil. Stir until coated. Roast the vegetables in the oven for about 30 minutes, until browned. Remove from oven. Then reduce the oven temperature to 325°F.

In a large bowl, combine the roasted vegetables with the rest of the ingredients (excluding Parmesan) and stir well. Place the mixture into a baking dish and smooth the top with the back of a spoon. Top with the Parmesan cheese, cover with foil and bake in the oven until heated through – about 25 minutes.

Enjoy immediately!

Trigger point therapy for tennis elbow

David — Sun, 08 Jan 2012 03:01:00 +0000

Tennis elbow, or lateral epicondylitis, is an inflammation of the tendons over the elbow which results in pain, inflammation and sometimes swelling. There are several treatment options which include rest, ice, compression, physical therapy and trigger point therapy.

Trigger point therapy is an application of pressure to specific points and areas of the muscle groups that refer pain sensations to other parts of the body, which then reportedly leads to immediate release of tension and improved muscular functioning. Sometimes trigger point therapy and massage therapy are performed together.

Trigger point therapy is also called myofascial trigger point therapy and was developed by Dr. Jane Travell in the U.S. in the 1940’s. A massage therapist who is skilled in finding and treating trigger points may help your find immediate relief.

Trigger points, described by Dr. Travell, are accumulations of waste products around a nerve receptor. These points also feel like nodules or tight bands of fibers around the soft tissues. These trigger points form in muscles which have been overused or injured.

Some common characteristics of active trigger points are increased muscle tension and shortening of the muscles. Trigger points can present themselves as referred patterns such as sharp pain, dull ache, tingling, pins and needles or hot or cold pain.

Therapists believe that trigger points are either active or inactive. When they are active they cause discomfort, pain and tension in the muscle. When they are inactive they believe they will wait silently in the muscle for further stress to activate them.

Activation of a trigger point can be caused by trauma, repetitive motion, strain, poor body mechanics, compensation, sedentary lifestyle, accident, overwork or fatigue and overexertion. Trigger point therapy for tennis elbow is usually used in combination with therapeutic massage, deep tissue massage or fascial work.

Trigger points aren’t visible with traditional imaging studies which is why this particular diagnosis isn’t well received in traditional medical specialists don’t always understand or believe that this therapy works.

To diffuse a trigger point the therapist applies static pressure to the specific point for approximately 10 seconds, releases it for several seconds and then reapplies the pressure for another 10 seconds. This pumping action flushes the toxins from the area.

This action isn’t meant to be relaxing but requires a participation with the client so that they can communicate the presence of the pain. The client and therapist work together to effect a change in the pain and discomfort that the client is feeling.

When the trigger point is released endorphins are also released which not only helps the pain and discomfort but also increases the overall feeling of well-being of the client.

Therapists who practice trigger point massage therapy also recommend the use of a good vitamin supplement because nutritional deficiencies are one of the precipitating factors for trigger points to develop.

Trigger point therapy for tennis elbow injuries have case studies in which clients have found relief from pain and discomfort. Therapists do stress that relief for clients who are experiencing symptoms of tennis elbow is only effective if the tennis elbow was initially caused from trigger points and not another agent.

Trigger point therapy for tennis elbow injury is an option for clients that haven’t found relief after having rested and iced the area as well as changed the motion that caused the injury in the first place. Because this therapy is non-invasive it is certainly worth a trial before looking to cortisone injections or surgical repair which are more invasive and sometimes can cause harm.

Torn Medial Miniscus – diagnosis, identification.

David — Sun, 08 Jan 2012 02:01:00 +0000

A meniscus is actually a piece of cartilage that works to cushion, stabilize and lubricate the joint space. Because much of their surface doesn’t have a blood supply they don’t undergo the same healing process that the rest of the body can accomplish.

In the knee the meniscus is a C-shaped piece of cartilage. As we age these pieces of cartilage also degenerate and develop tears. When the meniscus tears the damaged part will move into an abnormal position inside the joint. This can impede the use of the knee, make the joint stiff and increase the painful response with movement.

The meniscus acts as a secondary stabilizer, a spacer between the femur and tibia to prevent friction between the two bones, which allows for diffusion of the normal fluid and as a shock absorber. The two C-shaped pieces lower the stress applied and has a role in the prevention of development of degenerative arthritis.

The meniscus also provides a shallow cup like surface for the femur to fit right into. Without the meniscus the femur could slip around on the flat portion of the tibia. The meniscus also distributes the forces on the leg during walking so there isn’t degenerative changes to the bony surfaces.

A torn medial meniscus can happen in a couple of common ways. The entire rim of the meniscus can undergo a bucket handle tear. A flap can be torn from the inner rim or the meniscus can have a degenerative tear where a portion is frayed or torn in multiple directions. Athletes can suffer a torn medial meniscus with lateral movement.

Athletes who play in racquet sports, soccer, football and basketball have a higher risk than those who run or participate in track and field events. During lateral movement if the foot is planted incorrectly and force is placed against the leg the medial meniscus can tear. In people younger than 30 the meniscus is fairly tough and rubbery and a twisting force is required to tear.

Other, older athletes may find that the torn medial meniscus is injured through overuse of the knee in their preferred sport. The meniscus will grow weaker with age and the tissue will degenerate much more quickly. Tears in the older age group result from a fairly minor injury. In many cases there is no one injury that results in the torn medial meniscus.

People who experience a torn medial meniscus feel a dull and constant pain around the knee when they are at rest but the pain changes to sharp pain when the knee is bent such as when walking. If the injury is severe then the pain can be debilitating and leave the person unable to walk. There may also be swelling in the area, although it won’t usually show up for several hours after the injury.

If you’ve experienced these symptoms but don’t remember sustaining an injury you may very well have suffered degeneration of the medial meniscus giving you the same symptoms.

Doctors use several criteria to diagnose a torn medial meniscus including a history, physical examination and imaging studies. During the history the physician will try to determine if there was a specific injury to the affected leg, where the pain is located and how long the pain has been affecting you.

Following the physical examination the doctor will try to determine where the pain is specifically located, if the knee locks and if there are any clicks or pops as the knee is moved about. Since X-ray won’t show a meniscus tear doctors may use an MRI to show the soft tissue damage. X-rays will show other bony abnormalities that are associated with a torn medial meniscus or will rule out other bony issues that may cause the same problems.

During the MRI the technician and doctors look for tears in the meniscus or ligaments of the knee. There are no needles or dye needed for the test and it is painless. If the history and physical aren’t conclusive then the doctor may use the MRI to finalize the diagnosis.

Identification and diagnosis of a torn medial meniscus is important before treatment can be started. Proper diagnosis will steer the physician to the right treatment protocols. Without treatment the injury may not heal correctly and thus increase the chances that the injury will worsen.

Torn Hamstring – how, id, treatment, diagnosis, therapy

David — Sun, 08 Jan 2012 00:01:00 +0000

The hamstring muscles are located on the back of the thigh and are actually three different muscles. They are powerful, spread across the back of the thigh and connect to the bones at the lower end of the pelvis and below the knee. They function to flex (bend) the knee joint and straighten the hip joint while walking.

The hamstring muscle group delivers power primarily during lower leg activities such as running, jumping or climbing. And consequently injuries to the hamstring muscle also happen during activities in which quick acceleration is required, such as sprinting. A torn hamstring can also happen with a direct blow to the muscle or when falling backward onto an object that hits the hamstring muscle.

Hamstring muscle injuries are common to all types of athletes from Olympic sprinters to slow-pitch softball players. Other sporting events where this type of injury is common include water skiing, ice skating, dancing, weight lifting and kicking sports.

Although these injuries usually heal with conservative care for it to return to full function and recovery to be complete it will need special attention and a rehabilitation program.

Most of the injuries happen in the area where the muscle and tendons join (musculotendinous complex). This muscle has a large musculotendinous complex which explains why hamstring injuries are so common.

During a strain, sprain or tear of the hamstring the muscle fibers are torn. A torn hamstring is a graded injury. In other words the severity of the injury is graded using a structured system. In a Grade 1 tear the injury is microscopic, the muscle is stretched too far and there is some bleeding within the muscle. You may be sore after a particular activity and require a couple of days off of sports.

In a Grade 2 injury the muscle is a partial tear to one of the muscles in the group. This will result in an injury that causes you to limp for a week, have pain, swelling, tenderness and require treatment. In a Grade 3 injury the muscle is completely ruptured or torn. There will be significant pain, difficulty walking, pain, swelling and an immediate desire to visit your doctor.

When the muscle is injured the body releases chemicals to help with clotting and healing. The body will start to rebuild muscle tissue within a day after the injury. The rebuilding process takes weeks to complete depending upon the severity of the tear. However, if there was an avulsion, which means the muscle was torn completely from the bone, then surgery may be necessary to make the repair.

*There are several factors that increase the risk of sustaining a torn hamstring. These factors include muscles that aren’t warmed up for the activity, poorly developed muscles, poor flexibility and low level of fitness. Athletes who have imbalanced muscle strength between the quadriceps and the hamstring muscle groups are also at higher risk to sustain a torn hamstring muscle.

When the injury happens the athlete will hear a pop and fall to the ground. The pain can be mild, moderate or severe depending upon the level of injury. Moderate injuries usually, but not always, have severe pain while a complete avulsion will be painful but also the athlete will lose function in the leg. Occasionally in a mild injury the athlete will feel a tightness or pulling that can turn into a long standing problem when it isn’t allowed to heal appropriately.

The doctor will diagnose the problem through a thorough medical history and physical examination. The doctor will ask about your exercise schedule, activities, warm up, stretching routine and the story behind the injury. During the physical exam the doctor will flex and extend your leg while probing to find out exactly where it hurts. Imaging tests will be used to rule out an avulsion since a hamstring tear won’t show up on x-ray or other image studies.

Your physician will recommend a treatment protocol to help heal the torn hamstring completely. When there is incomplete or improper healing it is more likely that the muscle will be reinjured easily. For the first week the goal is to decrease the swelling, pain and bleeding. This is the period where RICE is used liberally.

R stands for rest; I for ice; C for compression and E for elevation. Resting the leg means no exercise or workouts; don’t take the stairs or do more walking than necessary. This isn’t the time to go for a day long shopping excursion. Ice your muscle from the hip to the knee no matter where the pain is located. Do it for 20 minutes 3 times each day. Elevate the leg as able during the day and use a bandage to provide support if it feels better.

Your doctor may also prescribe a short time of a NSAID or non-steroidal anti-inflammatory medication such as ibuprofen. This will help relieve the swelling and pain.

In cases where there is an avulsion, or the muscle is pulled completely from the bone, a surgical repair is necessary to reattach the muscle to the bone. When the muscle is torn from the bone it contracts further down the leg and scar tissue can form around the torn end of the tissue. These factors make a surgical repair more complicated, especially when the repair is delayed.

Whether the treatment is conservative or surgical there should be a physical rehabilitation program with a physical therapist or trainer. They will prescribe a stretching and strengthening routine that will help your muscles to regain their previous strength and flexibility. Early rehabilitation is often done in a swimming pool because there isn’t any weight bearing to the joints and muscles. Later you may choose to do cardiac and muscle strengthening in the pool to return to your previous level of activity by running and walking in the pool.

Plan to continue the stretching and strengthening to reduce the risk of re-injurying the muscle. A re-injury after a torn hamstring is common when the healing isn’t complete or is improper.

Mind Body Spirit connection

David — Mon, 12 Dec 2011 14:10:00 +0000

People are often shocked by the link that becomes evident in a mind body spirit connection. This shouldn’t be shocking since all three inhabit one physical body and therefore must have some type of connection. The physical, and life sustaining inner workings of the body, are controlled by the brain. The brain isn’t exactly the mind.

The mind resides in the brain but the brain encompasses both the voluntary and the involuntary processes of the body. The brain is the neurological workings that produces the thoughts, desires, wishes and power behind the mind.

The Spirit is another matter. Defining Spirit goes well beyond the scope of this article. Suffice it to say that most people do feel and understand there is a hole within themselves that is only filled by a spiritual relationship. Unfortunately that hole isn’t often spoken about and some try to fill the void with drugs, alcohol or spiral into a dismal abyss believing themselves to somehow be defective.

The mind body spirit connection is now becoming more recognized by doctors in their effort to find ways to heal the body. Oncologists are closer to an understanding and embracing the knowledge that the body has an amazing power to heal itself given half a chance. That chance includes the use of proper nutrition (not French fries and hamburgers), positive happy thoughts and a spiritual relationship with your God.

Studies have shown that cancer patients who expose themselves to positive people and watch comedies without exposure to sad movies or negative people experience better outcomes and remissions of their cancers. Some oncologists also encourage their patients to use visualization to ‘see’ their bodies whole and their cancers gone. This type of visualization brings the mind body spirit connection to bear against the disease process.

Athletes also understand the mind body spirit connection. Competitive athletes often use visualization to see the event and ‘do’ the event before the actual performance. World-class runners are especially well versed in the use of visualization to ‘see’ the route, experience the run in their minds and play the race they way they want it to go. The day of the race is smoother and has better results for athletes who practice this model.

People who have acquired wealth also understand the mind body spirit connection. People who earn their wealth, not inherited, have a different mindset than others. Wealthy people believe that they create their life while others less fortunate financially believe that life happens to them. When you create life you start in your mind with your goals and desires. This is translated into the pursuit of goals and creating your destiny through hard work and the belief that opportunities will present themselves.

The mind body spirit connection is one that works, is reproducible and is applicable in all walks of life from the business world, to the person facing a terminal medical diagnosis, to the entrepreneur, to the single seeking marriage or the athlete seeking better performances. The challenge is to learn to use the potential, reproduce the results and take your life to the next level.

Develop psychic powers meditation

David — Sun, 04 Dec 2011 11:00:00 +0000

Most people are intrigued by the idea of having psychic powers or even using psychic powers. Most people also have unexplained events that happen to them. For instance you may be thinking of someone and the phone rings and it is the certain someone you were just thinking about. Or you begin humming a song, flip on the radio and that song is playing on the air waves.

The real question is, are these incidences of ESP, psychic phenomenon or just plain coincidence? And if they are ESP are you able to develop psychic powers with meditation?

Psychic abilities are usually categorized into five different groups. Telepathy is the ability of mind to mind communication. People may say they have telepathic abilities because they feel they are able to ‘read’ other people’s minds. Clairvoyance is the ability to see events that either have happened or will happen through an inner sight.

There are some police departments who may use the services of a clairvoyant during specific crime investigations. Precognition is the ability to view an event before it occurs and retrocognition is the ability to view past events – both a sub category of clairvoyancy. Psychometry is the ability to learn the history of an object by touching it.

In films and TV you often see psychics portrayed as having 2 or more of these abilities. The reality is that psychic abilities are sporadic and not often able to be reproduced at will. In fact some psychics will tell you that their abilities seem to be at the will of the spirit world – not something that they have any control over.

People from the Science of the Paranormal believe that all people have some degree of psychic ability although most people’s abilities are too weak to be of any use. The Science of the Paranormal also believe that there are exercises that you can you use to develop your psychic powers.

The key, they believe, to getting your psychic powers flowing, is to practice. You can develop psychic powers through meditation. The more you work on them the better people believe they are able to control them. But that control is actually made of smoke and mirrors. According to the Psychological Bulletin, they cite that 55% of natural scientists and 77% of academics believe that ESP is either established or a likely possibility. Psychologists remain the most skeptical because of the lack of reproducible results of psychic powers, again pointing to the fact that these powers are not controlled by the person manifesting them.

Meditation appears to strengthen the ties to the inner spiritual self and enhances the mind, body, spirit connection. Through meditation one may be able to become aware of subtle energies in their surroundings. There are several different meditation techniques and you may want to experiment with them before you find one that fits your particular style.

It is only important that you are able to relax and focus your mind. Once you are able to relax and focus you’ll realize that you have control over your energy. Another exercise is to become more aware of your surroundings. Make an effort to lie still first thing in the morning and notice as much as you can using senses other than your sight.

Try to record or recall your dreams. Everyone dreams, usually several times each night. The ability to record or recall your dreams helps you to become more in touch with that inner self.

Psychic powers are those that use the energies of the Spirit World. However, if you are able to become more self-aware and more aware of your environment – thus making better decisions and have better health – without messing with psychic energies that aren’t always after your best interest, you are well ahead of the game.

Grilled Peaches with Pecans

David — Wed, 23 Nov 2011 12:07:00 +0000

Ingredients (serves 4):

4 peaches (ripe, but not mushy), cut in half and pit removed
1 tsp vanilla extract
5 tbsp soft brown sugar
Handful of chopped pecans
Frozen low-fat vanilla yogurt

Method:

Place the peaches into a bowl and add the sugar and drizzle with the vanilla extract. Toss to coat lightly. Set aside and allow to soak up the flavors for about 15-20 minutes.

Meanwhile, preheat a grill to medium-high and grill the peach halves for about 5 – 8 minutes, then turn around and grill for a further 2 – 3 minutes. There should be grill marks on the peaches.

Divide into 4 dishes and serve immediately with frozen yogurt and a sprinkle of chopped pecans.

Immediate Natural Relief for Asthma

David — Tue, 08 Nov 2011 09:10:00 +0000

Asthma affects 1 out of every 15 students. It has an effect on physical activity, sports involvement, school, friends, and every aspect of their life. Many people look for an immediate natural relief for asthma attacks rather than adding chemicals to their body. However, relief from the asthma attack through natural remedies depends upon the trigger that started the attack.

Asthma has many different triggers or mechanisms that will start an asthma attack. Triggers include chemicals, cleaning supplies, perfumes, emotional stress, environmental allergies, barometric pressure changes, cold weather, food allergies, pets, mold, smoke and pests such as cockroaches and rats.

Most of the solutions to asthmatic attacks include medications, steroids and long term medical treatments. One immediate natural relief for asthma is to avoid the triggers such as avoiding pets, chemicals, environmental allergens and emotional stress. Some triggers are unavoidable such as barometric pressure changes and cold weather or pest droppings in buildings that require your presence.

Other triggers such as emotional stressors can be treated with natural remedies such as stress reducers. Other people turn to herbs and organic foods that have potential positive effects on the prevention of an attack.

Another treatment that provides immediate natural relief for asthma is to work toward prevention by improving the immune system and decreasing the constrictions of the bronchioles and alveoli (air sacs) in the lungs. Families use aerosolized hydrogen peroxide in a humidifier to increase the amount of oxygen that a sufferer is able to metabolize.

Adding hydrogen peroxide to the humidifier has been shown to have a positive effect on increasing the amount of oxygen that is able to be used. Adding the hydrogen peroxide will vaporize the product but will also bleach out the wall and curtains near the vaporizer. With the consent of your doctor and appropriate methodology the hydrogen peroxide can be added to the machines that deliver your bronchodilator.

This is a method that helps to eliminate some of the attacks and improve the immune system but it doesn’t address the underlying cause of the asthma. Other methods of decreasing emotional stress will also give immediate natural relief for an asthma attack caused by stress. One method is the use of Reiki or a Japanese technique used for stress reduction and relaxation that promotes healing.

Reiki is based on the idea of an unseen life force of energy that supposedly flows through us and what causes life. If the life flow is low then we are supposedly more likely at that time to get sick and feel stress. If the Reiki is high we are more capable, happy and healthy. Reiki can provide immediate natural relief for asthma that treats the whole person – body, emotions, mind and spirit.

Using prevention and stress reduction will help decrease the need for medications are immediate natural relief for asthma attacks.

Yoga Meditation States

David — Tue, 08 Nov 2011 09:10:00 +0000

Yoga students practice meditation to widen their awareness of both their external and internal selves. Yoga meditation states reportedly give you an expanded view of your personal aspirations, and a clearer vision and understanding of the world around you.

When you think of yoga mediation states do you envision gurus or monks guiding a group through a meditation process? Or maybe sitting in an uncomfortable position for hours on the floor while your legs freeze in that position? Does the whole process confuse you?

Although the process itself is simple the practice takes concentration and desire. There are many different types of yoga meditation states but they all lead to the same place. They are almost like the tree branches on a tree all leading back to the main trunk.

When attending a Yoga class you’ll be guided through meditation in a variety of ways but you’ll develop your favorite over time. Your favorite meditation technique will be the one that helps you to get to the yoga meditation state most easily and without difficulty.

During the practice of Yoga meditation states students must sit with their back completely straight. This may mean that students that have great posture and good back muscles can do this on the floor but others may need the support of a straight chair with lumbar support. Another position would be for the participant to lie on the floor facing a chair. Elevate the legs on the seat of the chair so the hips and knees are at 90 degrees.

The body has two sides to the nervous system. The sympathetic and parasympathetic systems: The sympathetic system causes the fight or flight response in the body while the parasympathetic system lowers the blood pressure and slows the pace of breathing. Breath awareness is usually the first method taught to beginning students. During the first state of Yoga meditation states you observe your breathing, without effort or judgment. Don’t try to change the way that you breathe, only notice the breathing. Put aside all distractions.

The goal is to calm the mind by concentrating on breathing. The next stage is to change breathing patterns to make the breaths slower and deeper, which helps to quiet the mind. Being in good shape physically affects mood and productivity. Strengthening muscles and joints reduces blood pressure and stimulates the immune system.

Yoga meditation states are simple but require concentration and desire to achieve. With a bit of work and time you’ll be able to control your breathing, and improve your health.