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Feeding your body and your brain with mindfulness.

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Watch this video and learn how bring yourself into the present moment, grounded in reality when anxiety creeps up on you.

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Learn how to stay in your own skin - especially when you are anxious, angry, or upset.

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Fueling your body with the right kinds of foods

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Nutrition - Feeding your body the right way

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Nutrition - Feeding your body the right way

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Check here for food labs, recipes and tips

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Our liquid measurement conversion chart can make it easy to convert recipes for a layer cake, chocolate chip cookies, a just-thick-enough sauce, and almost anything else. It can be especially tricky to figure out exactly how much liquid you need when halving or doubling recipes. There's a difference between dry and liquid measuring cups, too.

Here, you can learn about the proper tools to get you started. Once you have what you need, our guide to liquid measurement conversion will do most of the math for you. It will help you convert liquid metric measurements to the imperial system used in the United States, plus share crucial measurement math, like how many tablespoons are in a cup.

Best Tools for Liquid Measurements

To measure liquids, you'll need a set of liquid measuring cups, like KitchenAid's 3-piece Measuring Cup Set ($23, Wayfair). You'll also need a set of measuring spoons, like this stainless steel set ($17, Crate & Barrel). Measuring cups are made of clear glass or plastic and hold 1, 2, 4, or 8 cups of liquid. They have incremental markings on the outside with a handle and spout for easy pouring.

Don't use dry measuring cups to measure liquid (or vice versa) because you can get inaccurate measurements. Nested measuring spoons commonly come in sets that measure ¼ teaspoon, ½ teaspoon, 1 teaspoon, and 1 tablespoon. Unlike measuring cups, they can be used for dry and liquid ingredients.

Liquid Measurement Conversion from Metric to U.S. Measurements

If you're making a recipe that uses metric measurements, you'll probably have to convert the measurements before you get cooking. (If your measuring tools have both metric and standard volumes marked, the metric conversions might not be an issue.) This liquid measurement conversion chart will help you figure out the correct liquid measurement conversion.

0.5 ml = ⅛ teaspoon

1 ml = ¼ teaspoon

2 ml = 1/3 teaspoon

5 ml = 1 teaspoon

15 ml = 1 tablespoon

25 ml = 1 tablespoon + 2 teaspoons

50 ml = 2 fluid ounces = ¼ cup

75 ml = 3 fluid ounces = ⅓ cup

125 ml = 4 fluid ounces = ½ cup

150 ml = 5 fluid ounces = ​⅔ cup

175 ml = 6 fluid ounces = ¾ cup

250 ml = 8 fluid ounces = 1 cup

500 ml = 1 pint = 2 cups

1 liter = 1 quart = 2 pints = 4 cups

Liquid Measurement Conversion Math

Knowing how to convert measurements within the standard system can make your time in the kitchen easier if you're halving or doubling a recipe (or if one of your cups is in the dishwasher). When you're wondering how many tablespoons are in ¼ cup or how many ounces make up a pint, refer to this liquid measurement conversion chart.

Tablespoon Math

Tablespoons and teaspoons can be a little tricky, but keeping these conversions handy will help whenever you're making changes to a recipe, whether for a larger crowd or a smaller group. For example, instead of eyeballing half of ¾ cup, measure what you need in tablespoons instead (6 Tbsp. in the case of halving ¾ cup).

3 teaspoons = 1 tablespoon

4 tablespoons = ¼ cup

5 tablespoons + 1 teaspoon = ⅓ cup

8 tablespoons = ½ cup

10 tablespoons + 2 teaspoons = ⅔ cup

12 tablespoons = ¾ cup

16 tablespoons = 1 cup

More Liquid Conversions

To make any recipe doable no matter the supplies you have on hand, here are a few more common liquid conversions to help you out:

1 tablespoon = ½ fluid ounce

1 cup = ½ pint= 8 fluid ounces

2 cups = 1 pint = 16 fluid ounces

4 cups = 2 pints = 1 quart = 32 fluid ounces

16 cups = 8 pints = 1 gallon = 128 fluid ounces

How to Measure Correctly

To measure liquids correctly, pour into a liquid measuring cup set on a level surface. To confirm the measurement's accuracy, bend down so your eyes are level with the markings on the side of the cup. Don't try to eyeball it from above, either; looking down on your measuring cup can look like you have too much, but you might be right on the mark from eye level.

Especially when baking, too much or too little liquid can affect how your recipe turns out, so it's essential to be as precise as possible. Smaller measurements are the exception: When measuring 1 tablespoon or less, fill the appropriate-size measuring spoon to the rim without letting the liquid spill over.

Keep these liquid measurement conversion charts handy. Once you have them, you'll use them all the time. Memorizing a few can be helpful (like remembering 3 teaspoons = 1 tablespoon), but it never hurts to double-check how to convert measurements for the best recipe results. With this liquid measurement conversion chart, you'll have no problem conquering savory dinner recipes, homemade desserts, and more.

Kitchen Tools Every Home Cook Needs

Frequently Asked Questions

What units of measure do you use for liquids?

Liquids are measured in cups, pints, quarts, and gallons. For smaller quantities, measure liquids in teaspoons or tablespoons. Liquids can also be measured in ounces.

Can you measure ounces without a scale?

You don't have to use a scale to measure fluid ounces. Instead, you can measure fluid ounces with a measuring cup. A one-cup measuring cup holds 8 fluid ounces, so 1 ounce would be 1/8 of a cup.

What's the difference between ounces and fluid ounces?

The difference between fluid ounces and ounces is what they measure. Fluid ounces measure the volume of liquids like water or milk, and ounces measure the weight of a solid ingredient, such as sugar.

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Finally: A Liquid Measurement Conversion Chart for Any Recipe

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Make every recipe perfect with our liquid measurement conversion charts that show you how to measure correctly and convert from metric to U.S. measurements.

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Focus on whole fruits.

What foods are in the Fruit Group?

The Fruit Group includes all fruits and 100% fruit juice. Fruits may be fresh, frozen, canned, or dried/dehydrated. Fruits can be eaten whole, cut up, pureed (mashed), or cooked. At least half of the recommended amount of fruit eaten should come from whole fruit, rather than 100% fruit juice.

How much fruit should I eat each day?

Your fruit needs depend on your age, sex, height, weight, and physical activity. This amount can also depend on whether you are pregnant or breastfeeding.

Find the right amount for you by getting your MyPlate Plan. For general guidance by age, see the table below.

What counts as a cup of fruit?

In general, the following counts as 1 cup from the Fruit Group:

1 cup of fruit

½ cup of dried fruit

1 cup of 100% fruit juice

The table below shows amounts that count as 1 cup from the Fruit Group.

Why is it important to eat fruit?

Eating fruit has many health benefits. People who eat fruits and vegetables as part of an overall diet may lower their risk for certain diseases. Fruits provide nutrients needed to maintain your health and body.

Health Benefits

All food and beverage choices matter. Focus on variety, amount, and nutrition.

Eating foods such as fruits that are lower in calories per cup, instead of other higher calorie foods, may help lower overall calorie intake.

Eating a diet rich in fruits and vegetables as part of an overall healthy diet may reduce the risk for heart disease, including heart attack and stroke.

Eating a diet rich in fruits and vegetables as part of an overall healthy diet may protect against certain types of cancers.

Adding fruit can help increase the amount of fiber and potassium we eat. These are important nutrients that many people do not get enough of.

Food Group Gallery

Do you want to know more about the foods in the Fruit Group? What does a cup or half a cup of fruit look like? Check out the Food Group Gallery! This is a great resource if you want to eat more fruits. It will also help if you want to try something new.

Blackberries, star fruits, kumquats... they're all waiting for you in the Food Group Gallery.

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USDA MyPlate Fruit Group - One of the Five Food Groups

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What is the USDA MyPlate Fruit Group? The MyPlate Fruit Group is one of the five food groups. Any fruit or 100% fruit juice counts as part of the MyPlate Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, pureed, or cooked.

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Vary your veggies.

What foods are in the Vegetable Group?

Any vegetable or 100% vegetable juice counts as part of the Vegetable Group. Vegetables may be raw or cooked and can be fresh, frozen, canned, or dried. They can be whole, cut-up, or mashed.

Vegetables are organized into 5 subgroups based on their nutrients: dark green; red and orange; beans, peas, and lentils; starchy; and other vegetables.

How many vegetables are needed daily?

The amount of vegetables you need to eat depends on your age, sex, height, weight, and physical activity. It can also depend on whether you are pregnant or breastfeeding.

Find the right amount for you by getting your MyPlate Plan. For general guidance by age, see the table below.

What counts as a cup of vegetables?

The following examples count as 1 cup from the Vegetables Group:

1 cup of raw or cooked vegetables or vegetable juice

2 cups of raw leafy salad greens

The table below lists specific amounts that count as 1 cup of vegetables for your recommended consumption.

More About the Vegetable Group

Note: Click on the top row to expand the table. If you are on a mobile device, you may need to turn your phone sideways to see the full table.

Cup of Vegetable Table

Amount that counts as 1 cup of vegetables

Bitter melon leaves, chrysanthemum leaves, escarole, lambsquarters, nettles, poke greens, taro leaves, turnip greens

1 cup, cooked

Amaranth leaves, beet greens, bok choy, broccoli rabe (rapini), chard, collards (collard greens), cress, dandelion greens, kale, mustard greens, spinach, Swiss chard, watercress

1 cup, cooked

2 cups, fresh

Raw leafy greens: Arugula (rocket), basil, cilantro, dark green leafy lettuce, endive, escarole, mixed greens, mesclun, romaine

2 cups, fresh

Red and Orange Vegetables
Carrots

2 medium carrots

1 cup, slices or chopped, fresh, cooked or frozen

1 cup baby carrots

Pumpkin, calabaza

1 cup, mashed, cooked

Red and orange bell peppers

1 large bell pepper

1 cup, chopped, fresh, or cooked

Sweet potato

1 large sweet potato, baked

1 cup, sliced or mashed, cooked

Tomatoes

1 large tomato

2 small tomatoes

1 cup, chopped or sliced, fresh, canned, or cooked

100% vegetable juice

1 cup

Winter squash (acorn, butternut, Hubbard, kabocha)

1 cup, cubed, cooked

Corn, yellow or white

1 large ear of corn

1 cup corn kernels, fresh or frozen

Green peas

1 cup, fresh or frozen

White potatoes

1 medium white potato, boiled or baked

1 cup, diced, mashed, fresh or frozen

Bean sprouts

1 cup, cooked

Cabbage, green, red, napa, savoy

1 cup, chopped or shredded raw or cooked

Cauliflower

1 cup, pieces or florets raw or cooked, fresh or frozen

Celery

1 cup, diced or sliced, raw or cooked

2 large stalks (11" to 12" long)

Cucumbers

1 cup, raw, sliced or chopped

Green or wax beans

1 cup, raw or cooked

Green bell peppers

1 large bell pepper

1 cup, chopped, raw or cooked, fresh or frozen

Lettuce, iceberg or head

2 cups, raw, shredded or chopped

Mushrooms

1 cup, raw or cooked

Onions

1 cup, chopped, raw or cooked

Summer squash or zucchini

1 cup, cooked, sliced or diced

Why is it important to eat vegetables?

Eating vegetables provides health benefits. People who eat fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some diseases. Vegetables provide nutrients vital for the health and maintenance of the body.

Health Benefits

All food and beverage choices matter. Focus on variety, amount, and nutrition.

As part of an overall healthy diet, eating foods lower in calories per cup, such as vegetables, instead of higher-calorie food may help you lower your calorie intake.

Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce the risk for heart disease, including heart attack and stroke.

Eating a diet rich in vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.

Adding vegetables helps increase fiber and potassium, which many Americans do not get enough of.

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What is the USDA MyPlate Vegetable Group? The Vegetable Group is one of the five food groups. Any vegetable or 100% vegetable juice counts as part of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.

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Make half your grains whole grains.

What foods are in the Grains Group?

Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, breakfast cereals, grits, and tortillas are examples of grain products. Foods such as popcorn, rice, and oatmeal are also included in the Grains Group.

Grains are divided into 2 subgroups: Whole Grains and Refined Grains. Whole grains contain the entire grain kernel ― the bran, germ, and endosperm. Examples of whole grains include whole-wheat flour, bulgur (cracked wheat), oatmeal, whole grain cornmeal, and brown rice. Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are white flour, corn grits, white bread, and white rice.

Refined grain choices should be enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to enriched grains. Check the ingredient list on refined grain products to make sure that the word "enriched" is included in the grain name. Some food products are made from mixtures of whole grains and refined grains. Only foods that are made with 100% whole grains are considered a whole grain food.

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Make half your grains whole grains. Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, breakfast cereals, grits, and tortillas are examples of grain products. Foods such as popcorn, rice, and oatmeal are also included in the Grains Group.

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Vary your protein routine.

What foods are in the Protein Foods Group?

Protein Foods include all foods made from seafood; meat, poultry, and eggs; beans, peas, and lentils; and nuts, seeds, and soy products. Beans, peas, and lentils are also part of the Vegetable Group. To learn more, visit the Beans, Peas, and Lentils page.

Eat a variety of protein foods to get more of the nutrients your body needs. Meat and poultry choices should be lean or low-fat, like 93% lean ground beef, pork loin, and skinless chicken breasts. Choose seafood options that are higher in healthy fatty acids (called omega-3s) and lower in methylmercury, such as salmon, anchovies, and trout.

If you are vegetarian or vegan, the advice to eat meat, poultry, and seafood does not apply to you. Vegetarian protein options include beans, peas, lentils, nuts, seeds, and soy products.

How much food from the Protein Foods Group should I eat daily?

The amount of protein foods you need depends on your age, sex, height, weight, and physical activity. The amount can also depend on whether or not you are pregnant or breastfeeding.

Most Americans eat enough from the Protein Foods Group but need to select leaner varieties of meat and poultry. They may also need to increase the variety of protein foods selected and choose meats less often.

Find the right amount for you by getting your MyPlate Plan. For general guidance by age, see the table below.

What counts as an ounce-equivalent in the Protein Foods Group?

The following examples count as 1 ounce-equivalent from the Protein Foods Group:

1 ounce of meat, poultry or fish

¼ cup cooked beans

1 egg

1 tablespoon of peanut butter

½ ounce of nuts or seeds

¼ cup (about 2 ounces) of tofu

1 ounce tempeh, cooked

The table below lists amounts that count as 1 ounce-equivalent in the Protein Foods Group towards your daily recommended amount.

More about the Protein Foods Group

The table below lists amounts that count as 1 ounce-equivalent in the Protein Foods Group towards your daily recommended amount. Note: Click on the title row to expand the table. If you are on a mobile device, you may need to turn it to see the full table.

Ounce-Equivalent of Protein Foods Table

This chart lists specific amounts that count as 1 ounce-equivalent (oz-equiv) in the Protein Foods Group towards your daily recommended intake:

Amount that counts as 1 oz-equiv in the Protein Foods Group
Meats

1 ounce cooked lean beef, goat, ham, lamb, or pork

1 ounce cooked lean ground beef or pork

1 slice of luncheon or deli meats (beef, chicken, ham, pork, turkey)

1 ounce cooked game meats (bear, bison, deer, elk, moose, opossum, rabbit, venison)

1 ounce cooked organ meats

Eggs

1 egg

1 ½ egg whites (or 3 tablespoons liquid egg white product)

Nuts, seeds, and soy products

½ ounce of nuts (12 almonds, 24 pistachios, 7 walnut halves)

½ ounce of seeds (chia, flax, pumpkin, sesame, sunflower, or squash seeds) hulled, roasted

1 tablespoon of almond, cashew, peanut, or sunflower butter, or sesame paste (tahini)

¼ cup (about 2 ounces) of tofu

1 ounce tempeh, cooked

Beans, peas, and lentils

¼ cup of cooked beans, peas or lentils (such as bayo, black, brown, fava, garbanzo, kidney, lima, mung, navy, pigeon, pink, pinto, or soy, or white beans, or black-eyed peas (cow peas) or split peas, and red, brown, and green lentils)

¼ cup of baked beans or refried beans

1 falafel patty (2 ¼", 4 oz)

6 tablespoons hummus

Why is it important to select a variety of choices from the Protein Foods Group?

Protein foods provide nutrients important for maintaining your health and body.

Many Americans get the right amount of protein needed from meat, poultry, and eggs, but do not meet the recommendations for seafood or nuts, seeds, and soy products. Meeting this can help increase the amount of important nutrients your body needs, like unsaturated fats, dietary fiber, and vitamin D. It also helps limit the amount of sodium and saturated fats from you get from processed meat and poultry.

Health Benefits

Proteins function as building blocks for bones, muscles, cartilage, skin, and blood. They are also building blocks for enzymes, hormones, and vitamins. Proteins are one of three nutrients that provide calories (the others are fat and carbohydrates).

Nutrients provided by various protein foods can differ. Varying your protein food choices can provide your body with a range of nutrients designed to keep your body functioning well. B vitamins help build tissue and aid in forming red blood cells. Iron can prevent anemia. Magnesium helps build bones and supports muscle function. Zinc can support your immune systems.

EPA and DHA are omega-3 fatty acids found in varying amounts in seafood. Eating 8 ounces per week of seafood may help reduce the risk for heart disease.

Why is it important to eat a variety of seafood each week?

Seafood contains a range of nutrients, notably the omega-3 fatty acids, EPA and DHA. Eating about 8 ounces per week of a variety of seafood, the amount recommended for many adults, as part of a healthy diet, can support health. Some types of fish, such as salmon and trout are also natural sources of vitamin D, a nutrient that many people don't get enough of.

Seafood varieties commonly consumed in the United States that are higher in EPA and DHA and lower in a type of mercury, in the form of methylmercury, include salmon, anchovies, sardines, Pacific oysters, and trout. The amount of recommended seafood varies based on age, weight, and level of physical activity. The U.S. Food and Drug Administration and the U.S. Environmental Protection Agency provide joint advice to limit methylmercury exposure from seafood for women who might become pregnant or who are pregnant or lactating and young children. See Advice About Eating Fish for more information.

Vegetarian Choices in the Protein Foods Group

Vegetarians get enough protein from this group as long as the variety and amounts of foods selected are adequate. Protein sources from the Protein Foods Group for vegetarians include eggs (for ovo-vegetarians); beans, peas, and lentils; nuts, seeds (including nut and seed butters), and soy products (tofu, tempeh).

For more information on beans, peas, and lentils, see Beans, Peas, and Lentils page.

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What is the USDA MyPlate Protein Foods Group? The MyPlate Protein Foods Group is one of the five food groups. All foods made from seafood; meat, poultry, and eggs; beans, peas, and lentils; and nuts, seeds, and soy products are part of the MyPlate Protein Foods Group.

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For individuals who choose dairy alternatives, fortified soy milk and yogurt - which have calcium, vitamin A, and vitamin D added - are included as part of the Dairy Group because their nutrition content is similar to dairy milk and yogurt.

Other products sold as "milks" but made from plants (e.g., almond, rice, coconut, oat, and hemp "milks") may contain calcium, but they are not included as part of the Dairy Group because their nutrition content is not similar to dairy milk and fortified soy milk.

There are calcium choices for those who do not consume dairy products, though they are not part of the Dairy Group. The amount of calcium that can be absorbed from these foods varies.

Calcium-fortified juices and calcium-fortified plant-based milk alternatives such as rice milk or almond milk

Canned fish (sardines, salmon with bones)

Tofu made with calcium sulfate

Tahini (sesame butter or paste)

Some leafy greens (collard and turnip greens, spinach, kale, bok choy)

For more information, see the Dietary Guidelines for Americans, 2020-2025: Food Sources of Calcium.

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For individuals who choose dairy alternatives, fortified soy milk and yogurt - which have calcium, vitamin A, and vitamin D added - are included as part of the Dairy Group because their nutrition content is similar to dairy milk and yogurt.

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Find and share everyday cooking inspiration on Allrecipes. Discover recipes, cooks, videos, and how-tos based on the food you love and the friends you follow.

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Keep your kitchens safe and sanitized

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 [Template] Kitchen Hazards_ Drag & Drop

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Discover the amazing benefits of grounding with this short video explanation.

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Centers for Disease Control and Prevention

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Understanding the Nutrition Facts label on food items can help you make healthier choices. The label breaks down the amount of calories, carbs, fat, fiber, protein, and vitamins per serving of the food, making it easier to compare the nutrition of similar products. Be sure to look at different brands of the same foods-nutrition information can differ a lot. For example, one brand of tomato sauce may have more calories and sugar than another brand for the same serving size.

In general, eat more foods that are higher in vitamins, minerals (such as calcium and iron), and fiber. Eat fewer foods that are higher in added sugars, saturated fatexternal icon , and sodiumexternal icon (salt), and avoid trans fatexternal icon . Keep in mind that the % Daily Value of each nutrient, such as total fat of 10% in the example below, is based on eating 2,000 calories a day. You may eat fewer or more calories a day depending on your age, gender, activity level, current weight, and whether you're trying to lose or maintain your weight.

1. Check the Serving size first. All the numbers on this label are for a 2/3-cup serving.

2. This package has 8 servings. If you eat the whole thing, you are eating 8 times the amount of calories, carbs, fat, etc., shown on the label.

3. Total Carbohydrate shows you types of carbs in the food, including sugar and fiber.

4. Choose foods with more fiber, vitamins, and minerals.

5. Choose foods with lower calories, saturated fat, sodium, and added sugars. Avoid trans fat.

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Understanding the Nutrition Facts label on food items can help you make healthier choices. The label breaks down the amount of calories, carbs, fat, fiber, protein, and vitamins per serving of the food, making it easier to compare the nutrition of similar products.

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The Ultimate Guide to Cleaning & Sanitizing Food Contact Surfaces

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This guide will help you improve hygiene practices when sanitizing food contact surfaces, providing customers the cleanest experience.

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How to Master Basic Knife Skills - Knife Cuts 101

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Ah, chakras. You've heard your favorite yoga teachers talk about them and you've seen promises of balancing your chakras in everything from essential oils to beautiful stones.

But what are they, anyway? And what does it mean if you have an imbalance or blockage?

I can definitely help you with understanding that. I'm semi-obsessed with chakras and energy and I've created an entire program designed with chakra healing techniques for people with imbalances and blockages.

But before you jump into a chakra balancing program or sign up for any energy healing, it's important that you understand the 7 chakras, how they relate to your spiritual wellness, and what the physical symptoms are of a blockage.

Understanding the chakras will make any energy healing or program a much more powerful experience than going into it blind.

So, are you ready? Let's dive in.

What Are Chakras Anyway?

Chakras are the energy centers of our body. The sanskrit word "chakra" translates to "wheel" or "disc." Think of the chakras as spinning wheels of pranic energy located at different spots along your spine. There are seven chakras that begin at the base of your spine and move upward, ending with the seventh on the crown of your head. Each chakra has its own name, color, associated stones and crystals, and energetic realm that it rules.

I like to think of each chakra as a mini-computer, programmed to do certain tasks that help our emotions, thoughts, and personal growth. Sometimes those programs need to be pointed in a new direction to get us where we want to go and that's where chakra balancing comes in.

Chakra balancing is just getting the flow of energy back into a functioning and harmonious state. I love to work with chakra meditation as part of my yoga practice, where I focus on the color of the chakra, chant mantras and meditate on yantras, practice chakra affirmations and sometimes use chakra crystals and stones to get back in balance.

Use this primer to learn more about what chakra balance and imbalances look like, and how the colors of the chakras are so integral to how our subtle energies are organized!

Read more: Chakra Symbols and Meanings: What You Need To Know About Cosmic Geometry

Love the Chakras?

Grab my free gift to you. My personal class and meditation to experience each of the 7 chakras.

What Are The Seven Chakras And Their Colors?

The seven chakras are associated with specific energy centers located throughout the body. Here is a quick explanation of the seven chakra colors, their meanings, and what they represent. Jump to each chakra explanation by clicking on a chakra below:

The Sanskrit word for the first chakra is Muladhara, meaning "support" or "pillar. It's also known as your root or sacral chakra because it's located right at the base of your spine, on your coccyx. Think of Muladhara as the base or root of your whole chakra system - it supplies prana to the rest of the body, mind and spirit. It's said that half of the root chakra is outside of the body, grounding you into the earth. This is where Kundalini energy begins and enters the body.
Sanskrit meaning: "Root Support"
Color: Red. Red has the densest vibration of all the colors, and is the most stimulating. It immediately pulls your attention; think of how you feel when you see a stop light, or blood. The root chakra signals warnings and dangers immediately, and we act accordingly. It is life force, courage, and vitality.
Key themes: Survival. Fight or flight, instinct, stability, material safety, trust, and security. The root chakra also impacts our passion, physical strength, and sexuality.
Balanced Muladhara chakra: You feel a vital prana, strong will power, persistence, and endurance. There is a connection with earth and nature, and a sense of self-preservation. Things are in order, and you feel economic, mental, physical, and spiritual stability.
Imbalance of Muladhara chakra: There is laziness, narcissism, and existential dread. Negative energy, over-worrying, rage and resentment build. You may find yourself clinging to those who project a sense of safety. Physical issues might include colon pain, constipation, sciatica, lower back pain, hemorrhoids, prostate issues, or menstrual cramps.
Aspects of Nature: Dawn, dusk, red earth, fire.
Associated Crystals: Agate, Black Tourmaline, Bloodstone, Tigers Eye, Hematite, Smoky Quartz.

Located just above the sexual organs and beneath the navel, right above the root chakra, the sacral chakra is the center of your creative and joyful experiences. The root chakra gives you the stability to explore, and the sacral chakra is the joy and enthusiasm that drives you to do it. The svadisthana chakra transforms the root chakra's earth energy and uses it for creativity and pleasure. It is a feminine, flexible, vital energy connected to your feelings of bliss - but not just hedonism! Too much of a good thing can be irritating; even destructive. The sacral chakra also connects you to inner wisdom, stillness and personal development, as well.
Sanskrit meaning: "Your own seat," or "One's own place."
Color: Orange. Orange is enthusiastic, joyful, and the color of vitality and strength. It is equally red and yellow (rooted and powerful). It is sensual and associated with Tantra, the practice of moving kundalini energy up the spinal column to attain enlightened states.
Key Themes: Water, procreation, sensuality, creative expression, compassion, pleasure, gut feelings, and wisdom. The sacral chakra is healing and compassionate.
Balanced Svadisthana chakra: Creativity is at full force. You have a healthy attitude about sexuality and your body, and feel accepting of others and compassionate to their flaws. There is curiosity and desire, and an independence in looking for these things. You are vibrant, optimistic, and playful.
Imbalance of Svadisthana chakra: Poor boundaries, especially sexual ones, are a big red flag of an imbalanced sacral chakra. You might feel a lack of control around your sexual urges, or, extremely repressed about sex and your body. Jealousy, fear, sexual dysfunction, obsessive or strong emotions and attachments, or feeling detached from one's soul or self are all symptoms of a blocked sacral chakra.
Aspects of nature: Fish, sea creatures, running water, moonlight, the warmth of the sun, procreation.
Associated crystals: Carnelian, Citrine, Coral, Moonstone.

The ManiPura chakra is the seat of the power that you walk with through the world and the primary source of your personal and professional success. It is your willpower and self-control, and the respect for yourself and others. This chakra is also associated with your ability to know yourself - your personality - and feel confident in how you walk through the world. The solar plexus chakra is located in the belly, just below the heart.
Sanskrit meaning: "Jewel city"
Color: Yellow. The strength of yellow shines bright like the uncovered sun, and illuminates the "I" - your sense of self.
Key Themes: Self-esteem. Willpower, and a driving force. Like an engine that is humming. Leaving your mark on the world. Optimism, youth, intellect, and compassionate warmth.
Balanced ManiPura chakra: You are developing your talents and asserting yourself with balance and mercy. You know yourself well and trust yourself. You are confident and hold inner worth. You keep a good diet and exercise often, and feel strong, autonomous, and free.
Imbalance of ManiPura chakra: You feel afraid, and it's transformed into a pent up aggression, needing the last word, and competing with others in an unbalanced way. Sleeping doesn't come easy to you, and you often feel stressed and have nightmares. You blame others for your failures or bad luck, and you're stubborn, dominant, and manipulative. Criticism causes you to spiral into obsessive worry and anger.
Aspects of nature: The planet Mars, blazing fire, sunlight.
Associated crystals: Orange Calcite, Citrine, Malachite, Topaz.

You might also like: What is Kundalini Yoga and How is it Different Than Hatha/Vinyasa? [+VIDEO]
Watch now: My YouTube Chakra Challenge With Yoga Flows And Meditation For Each Chakra

The heart chakra is the center of your being. It is the chakra that connects the three lower physical-emotional main chakras to the three higher mental and spiritual main chakras, where they can be transformed and integrated into a higher vibration. It is where we vibrate with love, not only for our personal relationships, but for all beings.

Sanskrit meaning: "Unhurt," unstruck, immaculate, unspoiled.
Color: Green. The color of life; naturally calming, healing, and supportive.
Key Themes: Love. Openness, self-acceptance, and the acceptance of others. Empathy resides in this chakra, and selfless love for all beings.
Balanced Anahata chakra: Others are welcomed in, and accepted for who they are. There is balance in self-love and love for others. Empathy, wisdom, feelings of interconnectedness, friendliness, and emotional balance rule.
Imabalance of Anahata chakra: There is loneliness and isolation, dysfunctional relationships (jealousy, criticizing, fear of rejection), and/or co-dependence and clinginess. Intellectualizing problems and criticizing or cruelty may be symptoms, as well. Lung problems, heart problems, and upper back problems point to this chakra being blocked.
Aspects of nature: Forest, clean air, unspoiled nature, meadows, Antelope, birds.
Associated crystals: Jade, Rose Quartz, Green Calcite, Tourmaline.

The pure blue of the throat chakra is the link between the green of emotions in the heart chakra, and the indigo reasoning of the third eye chakra. This chakra asks us to vibrate higher; to synthesize, create, and express thoughts and feelings. It is conscious creation, as opposed to the orange creation that happens without consciousness.

The throat chakra is how we express who we are to the world. The Sanskrit word "Vishuddi" means "especially pure," pointing to how this chakra vibrates highest when it's unbound, honest, and without reservation.

Sanskrit meaning: "Especially pure"
Color: Blue. The blue, unclouded sky of pure existence. Blissful, clear, calm, and true, blue is where things slow down and you can listen to the still waters within for the truth.
Key Themes: Communication, listening, expression of the self, how we understand and are understood. Independence, truth.
Balanced Vishuddi chakra: There is ease is communicating your needs, but also who you are. Your voice is strong, decisions and consequences are understood, and there is balance in when you listen and when you express yourself. You are creatively expressed in the arts, but also in your life.
Imbalance of Vishuddi chakra: Fear of speaking out, shyness, feeling embarrassed or confused are one aspect of this chakra. Alternatively, lying, verbally abusing, and gossiping are signs of an overstimulated chakra. This can cause thyroid problems, TMJ, laryngitis, teeth and gum problems, and neck stiffness.
Aspects of nature: Ether, white elephant, seawater, clear sky, twilight.
Associated crystals: Blue lace agate, Lapis Lazuli, Aquamarine, Turquoise.

The third eye chakra is our connection to the spiritual world. It vibrates with the esoteric, spiritual phenomena that can become available to you once all of the lower chakras are clear and activated. Ajna brings deeper understanding of things; insights and connections that are always there but not always sensed.

Sanskrit meaning: "knowledge"
Color: Indigo, also called royal blue, is the color of night - there is a depth of awakening and change in this color that connects us to space and time.
Key Themes: Intuition, insight, "sixth sense," imagination.
Balanced Ajna chakra: There are feelings of wisdom, inner peace, spiritual awakening and awareness. You might feel closer to Spirit, and closer to your Self. It's easy to sort the significant from the insignificant, creating intuitive knowledge and understanding.
Imbalance of Ajna chakra: Lack of perspective, problematic priorities, lack of imagination. Difficulty concentrating or retaining information, dualistic thinking or being stuck in one "truth." At its worst, a blocked Ajna chakra can lead to sociopathy and delusions.
Aspects of nature: Night sky, stars, deep ocean.
Associated crystals: Lapis Lazuli, Amethyst, Black Obsidian, Purple Flourite.

The crown chakra, also known as the crown lotus, or the thousand-petaled lotus, is the most subtle of the chakras. It exists at the very top of the head, where a crown would sit, near to the cerebral cortex. It is the culmination of awakening Kundalini energy in all the chakras, which rises up the spine to the crown chakra and causes spiritual awakening.

Sanskrit meaning: "Thousand-Petaled"
Color: Violet, the highest vibrating color, is one of magic, purification, and mystery that brings together the polarities of the world. This chakra is also associated with white and gold.
Key Themes: Cosmic awareness, higher consciousness, faith, spiritual power, connectedness to all beings.
Balanced Sahasrara chakra: Transcending all dualism, you are spiritually free. You are in connection with all beings and the universe; there is no separation. Your chakras are spinning freely and prana is flowing through your body, and you feel deep wisdom and a connection with the Divine.
Imbalance of Sahasrara chakra: Detachment from reality, mental disorders, greed, and overwhelm are common. When the other chakras have not been developed, bringing energy to this chakra can cause extreme problems: spiritual crisis, disinterest in living, fragmentation, addiction and/or cognitive delusions.
Aspects of nature: Blooming lotus flower, snake, top of the mountain, cerebral cortex.
Associated crystals: Blue Lace Agate, Amethyst, Clear Quartz, Selenite.

Final Thoughts

Understanding the chakras and the entire chakra system can be incredibly powerful. There are so many ways to balance your chakras, from chakra yoga to bija mantras. You can learn how to harness life-force energy to support you, your emotional well-being, and your goals. The major chakras listed above are the most commonly studied chakras in the entire chakra system, but the subtle body is a complex and intricate energetic system.

Just like there are different levels of consciousness, there are different levels to the spiritual realm...

...and that is where the chakra system comes into play.

And once you balance chakras within yourself, you can let that divine light shine, baby!

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Chakra Colors 101: What Do The Chakra Colors Mean and Why Do They Matter?

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Ah, chakras. You've heard your favorite yoga teachers talk about them and you've seen promises of balancing your chakras in everything from essential oils to beautiful stones. But what are they, anyway? And what does it mean if you have an imbalance or blockage? I can definitely help you with understanding that.

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This post may contain affiliate links. Please read my disclosure policy.
This No-Bake Energy Bites recipe is easy to make, full of feel-good ingredients, and irresistibly delicious!
Friends, have you tried this no bake energy bites recipe? ♡

It's one of my all-time favorite recipes here on the blog, and one that I've personally made about a zillion times since I first published it here eight years ago.

I love these little energy bites because they are easy to make with simply pantry ingredients that I almost always have on hand. They are super easy to mix up and roll into cute little energy balls. (Or if you would like to save time, you can press the mixture into a parchment-covered baking dish, and then cut them into energy bars.) They are the perfect make-ahead recipe to keep on hand for healthy snacking or breakfasts. And most importantly, they are just irresistibly good.

Over the years, thousands of our readers have made and loved this classic energy bites recipe too. So I wholeheartedly recommend giving it a try!

No Bake Energy Bites Recipe | 1-Minute Video

No Bake Energy Bites Ingredients:

To make this no bake energy bites recipe, you will need the following ingredients:

Old-fashioned oats: Also called rolled oats - these will serve as the base ingredient for our energy bites.

Shredded coconut: Which I highly recommend toasting - either briefly in the oven or in a sauté pan - before adding to the energy bites. (Just be sure that they have cooled before adding in the chocolate chips, or the chocolate may heat and turn a bit melty.)

Creamy peanut butter: I have used both traditional creamy peanut butter and natural creamy peanut butter in this recipe, and both work!

Ground flaxseed: To add some extra protein, fiber and omega-3s to our energy bites.

Semisweet chocolate chips: I photographed this recipe with standard-sized semisweet chips, but mini semisweet chips mix in easier.

Honey: To add some natural sweetness and also help to bind the energy balls together.

Vanilla extract: For a touch of extra flavor.

Chia seeds (optional): Feel free to skip the chia seeds, if you do not have any on hand. But I love adding in a tablespoon or so when I do!

How To Make Energy Balls:

To make these energy bites, simply...

1. Stir everything together. Stir all ingredients together in a large mixing bowl until thoroughly combined.

2. Chill. Cover the mixing bowl and chill in the refrigerator for 1-2 hours, or until the mixture is chilled.*

3. Roll into balls. Roll into mixture into 1-inch balls.

4. Serve. Then enjoy immediately! Or refrigerate in a sealed container for up to 1 week, or freeze for up to 3 months.

If you have trouble getting the energy balls to hold together, I recommend adding in more peanut butter to make the mixture a bit more sticky. Or if you would rather, you can also just press the mixture into a square baking dish to make flat energy bars instead of round energy balls.

Possible Energy Bites Variations:

There are all sorts of ways that you can customize this energy bites recipe, so feel free to get creative! For example, you are welcome to...

Make energy bars: Press the mixture firmly into a parchment-lined 8×8-inch baking pan, chill, and then slice into energy bars (instead of rolling the mixture into energy balls).

Use a different nut or seed butter: Use almond butter, cashew butter, sunflower seed butter, or any other nut/seed butters that you prefer in place of peanut butter.

Omit the coconut: I've heard from many of you over the years who don't love coconut. If that's the case, no prob, just omit the coconut and add in an extra shake of oats instead.

Add spices: If you would like to give these energy bites some extra flavor, feel free to add in a few pinches of ground cinnamon or some pumpkin pie spice.

More Healthy Snack Recipes:

Looking for more healthy snack inspiration? Here are a few of my favorite snack recipes!
Print

No Bake Energy Bites

Prep Time: 20 mins

Cook Time: 0 mins

Total Time: 20 mins

Yield: 20-25 energy bites 1x

Old-Fashioned Oats

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The BEST No Bake Energy Bites recipe! Easy to make, perfect as a healthy snack or breakfast, and SO irresistibly delicious.

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Our liquid measurement conversion chart can make it easy to convert recipes for a layer cake, chocolate chip cookies, a just-thick-enough sauce, and almost anything else. It can be especially tricky to figure out exactly how much liquid you need when halving or doubling recipes. There's a difference between dry and liquid measuring cups, too.

Here, you can learn about the proper tools to get you started. Once you have what you need, our guide to liquid measurement conversion will do most of the math for you. It will help you convert liquid metric measurements to the imperial system used in the United States, plus share crucial measurement math, like how many tablespoons are in a cup.

Best Tools for Liquid Measurements

To measure liquids, you'll need a set of liquid measuring cups, like KitchenAid's 3-piece Measuring Cup Set ($23, Wayfair). You'll also need a set of measuring spoons, like this stainless steel set ($17, Crate & Barrel). Measuring cups are made of clear glass or plastic and hold 1, 2, 4, or 8 cups of liquid. They have incremental markings on the outside with a handle and spout for easy pouring.

Don't use dry measuring cups to measure liquid (or vice versa) because you can get inaccurate measurements. Nested measuring spoons commonly come in sets that measure ¼ teaspoon, ½ teaspoon, 1 teaspoon, and 1 tablespoon. Unlike measuring cups, they can be used for dry and liquid ingredients.

Liquid Measurement Conversion from Metric to U.S. Measurements

If you're making a recipe that uses metric measurements, you'll probably have to convert the measurements before you get cooking. (If your measuring tools have both metric and standard volumes marked, the metric conversions might not be an issue.) This liquid measurement conversion chart will help you figure out the correct liquid measurement conversion.

0.5 ml = ⅛ teaspoon

1 ml = ¼ teaspoon

2 ml = 1/3 teaspoon

5 ml = 1 teaspoon

15 ml = 1 tablespoon

25 ml = 1 tablespoon + 2 teaspoons

50 ml = 2 fluid ounces = ¼ cup

75 ml = 3 fluid ounces = ⅓ cup

125 ml = 4 fluid ounces = ½ cup

150 ml = 5 fluid ounces = ​⅔ cup

175 ml = 6 fluid ounces = ¾ cup

250 ml = 8 fluid ounces = 1 cup

500 ml = 1 pint = 2 cups

1 liter = 1 quart = 2 pints = 4 cups

Liquid Measurement Conversion Math

Knowing how to convert measurements within the standard system can make your time in the kitchen easier if you're halving or doubling a recipe (or if one of your cups is in the dishwasher). When you're wondering how many tablespoons are in ¼ cup or how many ounces make up a pint, refer to this liquid measurement conversion chart.

Tablespoon Math

Tablespoons and teaspoons can be a little tricky, but keeping these conversions handy will help whenever you're making changes to a recipe, whether for a larger crowd or a smaller group. For example, instead of eyeballing half of ¾ cup, measure what you need in tablespoons instead (6 Tbsp. in the case of halving ¾ cup).

3 teaspoons = 1 tablespoon

4 tablespoons = ¼ cup

5 tablespoons + 1 teaspoon = ⅓ cup

8 tablespoons = ½ cup

10 tablespoons + 2 teaspoons = ⅔ cup

12 tablespoons = ¾ cup

16 tablespoons = 1 cup

More Liquid Conversions

To make any recipe doable no matter the supplies you have on hand, here are a few more common liquid conversions to help you out:

1 tablespoon = ½ fluid ounce

1 cup = ½ pint= 8 fluid ounces

2 cups = 1 pint = 16 fluid ounces

4 cups = 2 pints = 1 quart = 32 fluid ounces

16 cups = 8 pints = 1 gallon = 128 fluid ounces

How to Measure Correctly

To measure liquids correctly, pour into a liquid measuring cup set on a level surface. To confirm the measurement's accuracy, bend down so your eyes are level with the markings on the side of the cup. Don't try to eyeball it from above, either; looking down on your measuring cup can look like you have too much, but you might be right on the mark from eye level.

Especially when baking, too much or too little liquid can affect how your recipe turns out, so it's essential to be as precise as possible. Smaller measurements are the exception: When measuring 1 tablespoon or less, fill the appropriate-size measuring spoon to the rim without letting the liquid spill over.

Keep these liquid measurement conversion charts handy. Once you have them, you'll use them all the time. Memorizing a few can be helpful (like remembering 3 teaspoons = 1 tablespoon), but it never hurts to double-check how to convert measurements for the best recipe results. With this liquid measurement conversion chart, you'll have no problem conquering savory dinner recipes, homemade desserts, and more.

Kitchen Tools Every Home Cook Needs

Frequently Asked Questions

What units of measure do you use for liquids?

Liquids are measured in cups, pints, quarts, and gallons. For smaller quantities, measure liquids in teaspoons or tablespoons. Liquids can also be measured in ounces.

Can you measure ounces without a scale?

You don't have to use a scale to measure fluid ounces. Instead, you can measure fluid ounces with a measuring cup. A one-cup measuring cup holds 8 fluid ounces, so 1 ounce would be 1/8 of a cup.

What's the difference between ounces and fluid ounces?

The difference between fluid ounces and ounces is what they measure. Fluid ounces measure the volume of liquids like water or milk, and ounces measure the weight of a solid ingredient, such as sugar.

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Finally: A Liquid Measurement Conversion Chart for Any Recipe

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Make every recipe perfect with our liquid measurement conversion charts that show you how to measure correctly and convert from metric to U.S. measurements.

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BMI Calculator - Calculate your Body Mass index

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Find out your numbers for BMI, belly fat, healthy weight, target heart rate, interval training, and more. Get tips, too.