Breast Cancer Awareness: Focus on Prevention
5 Ways To Feel Better Now!
Feel Good Exercise: YOGA
Feel Good Foods

Breast Cancer Awareness Month

by Andrea Chervenak

October is National Breast Cancer Awareness Month, a great time to focus your attention on prevention!  As with most cancers and disease, evidence indicates that eating right, exercising, and limiting toxic exposure can go a long way in keeping your immune system healthy, and preventing diseases like cancer. 

Although you can find an abundance of information about the right foods to eat, exercising, and reducing toxic exposure, one of aspect of disease prevention that is not often discussed is the power of positive thinking, and making sure that our thoughts are in line with what it is we want to attract! Learn more about the Power of Positive Intention and the mind/body connection, as well as visualization techniques that can help you to release negative though patterns. 

Our thoughts are so very powerful – research indicates that a thought can create an actual physical reaction in the body. So why not use this power to think positive thoughts and add another layer of protection to maintaining healthy breasts, and a healthy body?  Using visualization along with gratitude prayer is a tool I use to keep my breasts healthy.  I have set the intention that I am going to be the first woman in my family to not have breast cancer.  And so each day I give thanks for my healthy breasts while I visualize every cell in my breasts,  and my entire body as healthy and whole.  A friend uses this same technique as she visualizes a healing white light from God that protects her breasts.  I realize some of this sounds a bit “out there” but think about it: it wasn’t that long ago that doctors pooh-poohed the idea that supplements and foods could help prevent and cure disease, and today this is accepted medical practice.  I believe that in the next 10 or so years energy medicine – the power of the mind/body connection – will be the next frontier of healing.

So eat right, exercise, reduce your toxic exposure...and have a positive outlook on life.  Sure life is full of stress and challenge - that's just the way it is.  But focusing on our fears, giving power to negative thinking, doesn't serve us.  One of my favorite Wear Your Intention* t-shirts has this message:  Worry changes nothing...Faith changes everything.  Have faith in your own divine powers - to keep yourself healthy by using the power of positive thinking and positive intention.  Set your intention today...and then honor and love  your body by taking the very best care of it you can!!

*Wear Your Intention is a company I created to support this advertising free website, as well as to spread the word about the power of positive intention - and to inspire and empower others to live a more positive life!  Our shirts are all 100% organic cotton - so they make you feel as good on the inside as you look on the outside! 

 In honor of National Breast Cancer Awareness month we are donating $5 from the sale of every Lotus Wisdom t-shirt we sell, as well as $5 from the sale of every Heal With Hope: A Healing Handbook & Journal sold.

If you are looking for more conventional information about Breast Cancer, here are some websites you might find helpful:

http://www.mayoclinic.com/health/breast-cancer-prevention/WO00091
http://www.breastcancer.org/risk/
http://www.nationalbreastcancer.org/
http://www.nbcam.org/ (National Breast Cancer Awareness Month)
http://ww5.komen.org/

 5 Ways To Feel Better Now!

by Andrea Chervenak

Sometimes life can seem so complicated.  But feeling good doesn't have to be.  Here are five simple, easy, common sense ideas to help you start feeling better right now!!

1.  Pay Attention To Your Posture

When we’re tired or stressed we have a natural inclination to slouch. Observe yourself right now:  are your shoulders a bit hunched, is your head leaning forward??  The spine is full of nerve endings that not only impact our neck and back, but also carry signals from the brain throughout the body.  Slouching  can put unnecessary pressure on the nerves and muscles in the back and neck…so messages from the brain can be disrupted, you aren't breathing properly,  you're not digesting your food well...not to mention it doesn't look very good!!  So make the choice to sit straight, to stand tall, and notice how much better you feel!

Visualization Tip:  Imagine there is a cord that runs from the top of your head down through the center of your body, and into the ground. Visualize this cord pulling you upward, keeping your spine straight , and your posture perfect! 

2.  Take a “Breath Break”

Are you feeling stressed?  Tired?  Unhappy?  It's quite possible you are taking shallow breaths instead of nice, deep slow breaths which helps to calm and oxygenate the body. Whenever you're not feeling quite yourself try taking a breath break: take a very slow, deep breath in through your nose (if you are breathing properly your abdomen will begin to expand, if only your chest expands you are not breathing fully and deeply!). When your lungs and abdomen feel full and are extended, pause for a second or two, then very slowly release the breath through your mouth.  Just a few deep breaths and you will find yourself feeling a bit more energized, calmer, and more grounded.

Want to make your breathing break even more powerful?  Add some visualization: as you take a deep breath inward, imagine all of the stress, fatigue, etc gathering up inside your body - then as you release the breath, see all of it leaving your body with that exhaled breath.  As you take your next deep breath in, visualize all of the positive things you want - like energy, peace, calm, etc, being drawn into your body through this breath...and as you exhale feel it settling deep within...permeating your body, your mind, and your spirit!

3.  Smile

It really is true.  No matter how annoyed, down, or stressed you are feeling, rounding the corners of your mouth is going to make you feel better -scientific evidence proves it!  Not only that, but you are going make everyone around you feel better as well.  And you know when you smile you look better, too!  So go ahead, give it a try right now – SMILE!  Don't you feel a bit better!?!  And try posting a SMILE note on your computer, bathroom mirror, any place you spend a lot of time, so you remember to keep  those facial muscles exercised!

4.  Control Your Clicks

Sick and tired of all the doom and gloom that fills the airwaves, radio, and tv?  Well all of the negative news we are continually exposed to can actually make us sick and tired!  It seems that lately you can’t turn on the news or read a news article without being exposed to some kind of negativity, fear-mongering, even outright nastiness.  I know times are tough for many, and there has been a lot of change we have all had to process…but the inability to listen to and respect one another seems to have taken a back seat to a spirit of fearfulness, mistrust, and mean-spiritedness.  I believe in being informed…but I am also aware that exposing yourself to all of this negativity and fear is not healthy.  So when I get the natural health newsletter with the headline that the government is purposely trying to make me sick, the only thing I click on is the delete button.  When I turn on the news and they are sensationalizing some tragedy, or giving a voice to someone who has nothing constructive to say, I take control of my clicker and find something more worthy of my time and attention.  I’m not saying don’t be informed, but be selective about what you exposure yourself to because it can impact you on many levels!

5. Slow down

Are you constantly in a hurry? Maybe you find yourself standing as you eat, or rushing through your meals? Constantly pushing yourself to hurry, hurry, hurry is harmful to your health. Remember that chewing your food is an important part of the digestive process. When you don’t you chew your food well you are asking your stomach to work harder because the food you have eaten is not properly broken down.  When you are constantly stressed and rushing around your body continually releases hormones like cortisol, which over time can lead to stress-related illness, sleep disorders, weight gain, and more.  So make the choice to slow down, and you will find you feel better in the process! And if you are thinking, “I’m too busy to slow down," ask yourself this question: “do I have time to be sick?”  Because that’s where constantly pushing your body to the max may lead you!!  

Feel Good Exercise: YOGA

by Laura Chervenak

About a year ago I was looking to add more variety to my workout routine and decided to try a yoga class.  I became a devotee, rarely missing a class. I always feel so wonderful afterwards because I have not only worked out my body, but have a sense of calm and relaxation you just don't find from other forms of exercise.  
 
Yoga may seem like a fairly new concept to some, but actually this practice has been around for more than 5,000 years, with more than 11 million Americans enjoying its health benefits. So what is it about yoga that has kept it going strong for this long, and has the average person turning into a “yogi?”

The secret to yoga, especially when combined with meditation, is that it provides a physical workout as it cleanses the mind  – feeding the body, the mind, and the spirit. There aren’t many other forms of exercise create oneness with the mind and body. Yoga and meditation are about breathing correctly and integrating that breath into your being, focusing attention to how your body feels as it moves and stretches, using your breath to stabilize your body as it extends into poses and stretches, and eventually balancing your mind, body, and spirit to a state of blissful peace. And the great thing about yoga is that people of all ages can benefit from it as the poses range from the most simple and basic, to more elaborate and intricate positions.

How often do we feel that we are not able to accomplish tasks clearly on a daily basis? We have so much on our minds and often carry the burden of anxiety and stress of daily life. There have been so many new studies that have been released describing the effect of stress on the human body, and it has been proven that all aspects of the body are affected. Yoga and deep breathing techniques both aid in calming the mind, which in turn helps decrease stress levels in the human body. This can improve mental clarity, physical energy, and can keep us emotionally healthy.

Another benefit of yoga is the increased flexibility in the muscles and joints. Practicing asanas (a series of yoga poses), helps stretch muscles, releasing lactic acid build-up that may be the cause fatigue, stiffness, tension, or pain. The range of motion of your joints will increase, as well as ligaments, tendons, and fascia sheath that surround the muscle. Lubrication of joints may increase, as well, helping you move more carefree and easily. As you stretch and reach, the different bending and twisting positions actually will massage all organs of the body, both internal and external. The stretching of the joints and massaging of the organs ensures optimum blood supply to various parts of the body, helping flush out toxins that are being released from your muscles and organs. This will delay the aging process and boost energy levels. It is a good idea to drink plenty of water to flush the toxins out of your system.

Your core is the center of your being. It supports your back muscles, helps your posture, and without it, you wouldn’t be able to move. Many standing and sitting poses work to strengthen your deep abdominal muscles, as these are used to support and maintain each pose. Not only is your core being worked, but because your body has to hold and support itself, all other related muscles (depending upon which pose/stretch) are being used, as well. Overall, yoga will target and tone all upper, middle, and lower muscles to improve your strength.

During the practice of yoga, deep breathing is involved, which helps build lung capacity that can increase your performance and endurance. Also, the lengthening of the breath brings your heart rate down and relaxes you, and creates conditions in which you are not affected by any happenings outside of your body. This leads to calmness that permeates the entire body, and a more positive outlook on life.

The reason yoga has been around for so long, and will likely continue to gain popularity, is because of the physical, emotional, and spiritual benefits it offers.

Namaste...Laura
 

Laura Chervenak is associate Editor of Heal With Hope, working with her mother, Andrea, to bring you ideas and inspiration for healing and health of the body, mind, and spirit. She is an avid fitness buff, a student of natural health, and is currently training to run her first marathon. 

Feel Good Foods

by Andrea Chervenak

Not only are the following foods good for you, they also taste great, and help you to feel great, too!!
 

1.  Avocados
Rich in potassium, avocados can be helpful in lowering the output of the stress hormone cortisol, and thereby reduce anxiety and other feelings relating to stress!

2. Concord Grapes
Grapes  provide a variety of health benefits.  Eating grapes regularly has been shown to reduce fatigue, perhaps because of their malic acid which is found in ATP, the body’s energy producing molecule.  According to Journal of Agricultural and Food Chemistry, they also contain resversatrol that  has been shown to increase the flow of oxygen to the brain by 30%.  Other possible benefits include allergy relief, combating inflammation, and aid with digestion.

3. Apple Cider Vinegar
A  UCLA  study indicates  that cider vinegar may boost the body’s defenses against infection, as well as flatten bloat by flushing retained water from tissues.   Japanese researchers have observed that vinegar can help block the body’s storage of fat, as well as break down and eliminate 10% of existing body fat!  Recommendations are to take 2 Tbs. a day of unfiltered, unpastuerized vinegar.  (See the 10/5/09 edition of Women First magazine for more details.)

4. Honey
I continue to read more and more about the amazing healing powers of honey, as well as its many health benefits.  Just a teaspoon of honey provides a sustained  energy boost.  Honey also has antibacterial properties so it can be taken to fight off infection – particularly colds and coughs. And I’m told it is also a wonderful healer for the skin – try it on pimples, too!

5. Yogurt
Protein rich yogurts like Greek yogurt or keifer that contain live and active bacterial cultures help to keep the digestive tract healthy…and a healthy digestive tract makes for a healthier, happier you.

6. Sunflower Seeds
These seeds are a good source of protein and fiber, and are rich in selenium, which is supposed to help lift our spirits.

7. Cherries/Sour Cherry Juice
In a study done by the Oregon Health & Science University tart cherry juice is full of flavonoids and anthocyannins with high antioxidant and anti-inflammatory powers.  Drinking 10.5 ounces of juice twice a week reduced the pain level of runners by 28%.  I love cherries and since I have issues with inflammation, I decided to start eating cherries every day to see if they would help.  After a few weeks I have noticed less aching and discomfort, so I’ve added cherries to my daily diet.  And frozen cherries makes it possible to enjoy them year-round  – my favorite brand is Columbia River,  they are delicious, and of course organic.

8. Walnuts
Rich in Omega 3 fatty acids, which is good for the heart and overall health, walnuts may also be helpful for reducing depression.  Try adding some walnuts, sunflower seeds and cherries to your Greek yogurt for a really super feel-good treat!!

Other foods that  raise serotonin and dopamine levels and may help to elevate mood: asparagus, bananas, black beans, blueberries, broccoli, chickpeas or garbanzo beans, cottage cheese, cranberries, eggs, kidney beans, leafy greens, lentils, mangoes, melons, oats, oranges, poultry, prunes, raw almonds, red beans, sesame and sunflower seeds, spinach, strawberries, turkey and walnuts.  Bon apetit!!

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Questions:  Email: andrea@HealWithHope.com

Thanks to For Women First and Parade magazines for being a source for some of the above mentioned research studies!