Aerobic dancing is a great way to have fun, speed up your blood circulation, and keep your body in good physical condition. Multiple studies have proven that doing aerobic exercises regularly may help to regulate weight, improve cardiovascular heath, lower blood pressure as well as sugar and cholesterol levels, boost the immune system, and reduce chronic pain. In addition to the physical benefits just mentioned, these exercises may also enhance brain power, boost your mood, and alleviate stress. Dancing has a number of advantages over other aerobic exercises and has become one of the most popular ways around our world to get healthy and stay fit. Once you have decided on the right exercise frequency, you will need to select your preferred dance genre. The main types of aerobic dance are Jazzercise, Zumba, ballroom dancing, belly dancing, and Masala Bhangra. Once you have selected the intensity and genre of your dance workout, you need to choose the way to do it - hiring a private instructor, joining a group course, or dance at home.

This supergrain has many different colors and other distinguishing features. Dr. Gorad explains more. “There’s red, white, and black. There are actually several thousand different quinoas. So that’s something that concerns me, because when I started with quinoa, one of the things I talked about was the diversity of genetic material in quinoa.” As our world transitions to plant-based eating, those engaged in animal livestock raising will also change to compassionate livelihoods. “The spiritual meaning of respecting animals’ lives is one thing. The other thing is the kind of ecological disaster that raising animals is causing on the planet. Someone calculated the amount of energy it takes to produce a unit of protein. So the ratio for meat is 50 to one. For fish, it’s 10 to one. Chicken is four to one. Soy is two to one. You only need two units of energy to produce a unit of protein. Quinoa. Less than one and a half to one.(Wow.) It’s the most efficient plant for producing protein. Maybe it’s not so important now, but it’s going to be important in the future.”

He was so impressed with this crop that the felt a calling to make quinoa a food that can be enjoyed by people everywhere and has spent over four decades on this mission. “Because as the climate changes, agricultural practices are going to change also. And quinoa has several advantages. Quinoa is drought-resistant. It’s frost-resistant, and it’s salt-tolerant. I think quinoa is a miracle. It’s a miracle food in that it’s the mother grain.” Quinoa is called a superfood for its many beneficial nutritional properties. This supergrain is high in iron, an essential mineral that makes up hemoglobin that is found in oxygen-carrying red blood cells. Quinoa is also rich in riboflavin or vitamin B2 that aids with metabolism in brain and muscle cells. “You put quinoa in a glass of water. Four hours and it starts growing. So it’s like the quinoa grain is bursting with energy to grow. That’s the energy that we’re taking into our bodies when we’re eating quinoa.”

Dr. Gorad, a vegan, attended school in the USA, starting with the Bronx High School of Science and then studying at the Massachusetts Institute of Technology. He ultimately earned a Ph.D. from Boston University and became a clinical psychologist. He did not feel fulfilled by this career path and thus decided to pursue spiritual practice. As part of his spiritual journey, he traveled to the South American Andes and found out about quinoa. “So, the bottom line is that quinoa is a food, and not only is it a food, but it’s the type of food that could be a staple food. The main thing was that quinoa has more protein than an+H5y of the other grains. So quinoa has all of the essential amino acids. So, in that respect, they call it+G5 a complete protein. But more than that is the ratio of the quantities of each of those essential amino acids. Quinoa has that perfect balance. It’s a perfect food for everybody. Quinoa has no gluten. Quinoa has antioxidant effects on the body. It has anti-inflammatory effects in the body. And some research indicated that it’s actually protective against cancer.

Some are under the impression that once a person has acquired diabetes, he or she will need to take medication, or live with the condition, for the rest of their life. Dr. Trapp sheds light on this common misunderstanding. “Well, I no longer think that that’s true because I’ve seen people who just by making this significant diet change, have gotten healthier, and who don’t need medication, and who able to turn this disease around. In terms of diet, these are some of the reasons that I hear people or doctors say that their patients can’t do a plant-based diet. So, one is concerns about a lack of protein. No, it doesn’t happen. Another concern is that it’s too hard for most people. It’s doable. And I applaud all of you. We not only want to use less medication, but we want to use more plants. Exercise is really important, but, by itself, it often isn’t enough. Getting enough sleep is also really important. And of course, if you smoke cigarettes, that is the number one recommendation. Quitting smoking will go a long way to protecting the blood vessels that are at risk of damage from diabetes.”

In this two-part program, we are privileged to hear from Dr. Caroline Trapp about the tie between diet and a chronic health condition that sadly affects about 425 million people worldwide. She is a vegan American nurse practitioner with a doctorate in nursing practice and more than 30 years of experience in taking care of people with diabetes. “A plant-based diet is a great way to prevent getting diabetes in the first place, and if you’ve been diagnosed with the disease, a plant-based diet has been shown to turn the disease around. The research is in. A whole food plant-based diet is really beneficial for diabetes and also for heart disease and for stroke prevention and all these other concerns for people who have the disease. A whole food plant-based diet is mostly carbohydrates, fruits, vegetables, whole grains, and beans are all carbs. So, I highly recommend healthy carbs.”

In recent years, the scientific community has been actively exploring the mind-body connection. In its simplest terms, this means that our thoughts and emotions can affect our health. A study published in the “American Journal of Cardiology” found that forgiveness protects heart health, while negative emotions have a toxic effect on the heart. Another scientific study that demonstrated the benefits of forgiving was done with type II diabetes patients. Dr. Ece Yazla from the Department of Psychiatry at Hitit University in Turkey and others discovered that as patients forgave more and more, the stress caused by the disease became less and less. The quality of relationships between the participants and their loved ones improved. Also, they were more able to cope with their health situation and had more support from others. Forgiving can improve our physical, mental, and emotional well-being. It’s good for our own peace of mind, happiness, and health. Apart from the mind-body connection, spiritually speaking, forgiveness is ending the negative thoughts and resolving the negative karma with another person. Once we forgive by dropping the negative feelings toward others or ourselves, we will feel lighter and happier.

Yoga is not simply a workout; it’s also a form of spiritual cultivation to achieve a balanced life and liberation. Yoga practice involves both active qualities, such as the various postures performed, as well as static like meditation. All of the practice elements require relaxation and concentration to obtain the best results. How does Meggie quickly tune into the desired state? “When I do yoga practice by myself, I will pray first. I usually pray that today I will be able to bring the flow of God to the students through this exercise; and allow the students to benefit, whether it’s physical, emotional, psychological, or spiritual. They can give feedback and contribute positive energy to the universe.” For those who have a desk job, movement during the workday is likely minimal. Meggie has some asanas that can be done in one’s chair for better health. As we’ve just seen, yoga can be done practically anywhere. Here are some postures we can do in the comfort of our home.

Yoga originated in India more than 5,000 years ago and was introduced to Western society in the 19th century. The many benefits it brings to body, mind, and spirit have made yoga not only a popular form of exercise but also a kind of lifestyle. Meggie has been practicing yoga for 16 years and specializes in Hatha yoga, which focuses on asanas, or pose. Asanas, pranayama, or regulation of the breath, and meditation are some of the key fundamentals of yoga. “In fact, yoga is a spiritual practice method in India. The spiritual practitioners probably do yoga first thing in the morning, then do pranayama, and meditate. This process makes their meditation more stable and concentrated.” “In the three most important yoga asanas: Salamba Sirsasana (supported headstand), Salamba Sarvnagasana (supported shoulder stand), and Paschimottanasana (seated forward bend), Salamba Sirsasana gives you 10% physical and 90% spiritual enhancement.” “In yoga practice, bending forward is about your past. Bending backward is about looking into the future, and stepping outside the comfort zone.”

Today’s program examines how horticultural therapy can better physical and mental health. Over time, the healing potential of gardening, or even spending time in gardens, has gained greater recognition in the healthcare field, and these activities have become an accepted method of healing. Tony Wright, a retiree from Georgia, USA, was suffering from severe depression and alcoholism and found relief when his horticultural therapist asked him to work in a greenhouse for three months doing activities such as re-potting plants and arranging flowers. As this therapy has become an accepted treatment modality for those of all ages and various conditions globally, it is now practiced in a wide variety of settings. This form of therapy has a broad spectrum of uses in bettering our well-being and touches many facets of life. Overall, cultivating plants can make one more energetic and relaxed, as well as have better sleep quality.

In this episode, we will provide some techniques that can help one to briskly walk with efficiency and examine ways to get motivated to do this beneficial physical activity regularly. As to posture, one should stand up straight. One’s eyes should be looking forward, paying attention to what is about 6 meters ahead. Regulating arm motion is also important. Sharing your accomplishments and walking routes with friends via social networks can be motivating. By quickly walking to work, you have exercised without spending your precious downtime, saved some money, and spared the air by not driving! Moreover, researchers have found that brisk walking could help to clear your mind and enhance your creativity. Walking your canine friend at a brisk pace can improve his or her fitness, and yours too! Alternatively, you could join a walking club to keep up motivation to get fit. So what are you waiting for? It’s time to briskly walk and reap the rewards!

According to the World Health Organization, physical inactivity is the fourth leading risk factor for death in the world. Following the timeless advice of Hippocrates: “Walking is the man’s best medicine,” the UK government has published a step-by-step guide, “Moving Medicine,” for doctors to talk to their patients about the importance of physical activity in relation to their health conditions. You can reduce your cancer risk just by making small changes, and this is highlighted by the fact that so many cancer cases could be prevented through something as simple as brisk walking.” Other than physical benefits, fast walking may also improve your mood, memory, and creativity. Even 10-minutes of vigorous walking each day could make you feel much better in so many ways.

In this concluding episode, Dr. Grant covers how elevating our vitamin D intake can improve our wellness in several areas and other advantages of sunbathing. Dr. Grant has shared that vitamin D can help prevent respiratory infections by improving immunity. “More recently, a meta-analysis of acute respiratory infections found that if you had your vitamin D level above about 10 nanograms per milliliter or 25 nanomoles per milliliter, you had a greatly reduced risk of developing acute respiratory infections.” Tooth decay is the most common form of oral disease, affecting more than 70% of children globally. Though not well-publicized, vitamin D can play a role in improving oral health. “One of the very first clinical trials on the benefits of vitamin D was reported in 1928. May Mellanby reported that. And what she found is, yes, that boys who had taken the vitamin D developed fewer dental caries than boys who didn’t.” “Sunlight exposure has many health benefits. Vitamin D is one of the more important ones. So going outdoors helps reduce the chance of developing depression.”

“There are many benefits of sunlight and being in nature. People can have reduced risk of Seasonal Affective Disorder with more UV exposure from (sun) lamps or from taking more vitamin D. Vitamin D has been found to reduce the risk of depression. There has also been studies showing that vitamin D during pregnancy helps increase serotonin levels during pregnancy and that the offspring then have better serotonin production and that serotonin is linked to the risk of autism. Sunlight and Vitamin D can reduce the risk of developing Alzheimer’s and other dementia.” Animal products are also a risk factor for developing dementia. Dr. Grant explains. “The countries with the highest meat or other animal product consumption had the highest rates of Alzheimer’s and that was about 6% or 7% of the senior population, age-adjusted. Whereas the countries that had very little meat and (ate) mainly grains, and so on, had about 1 or 2%.”

Dr. Grant is an American physicist with a 30-year career in developing laser systems for remote atmospheric sensing and a former National Aeronautics and Space Administration (NASA) employee. He became interested in health issues and, thus, in 2004, founded the “Sunlight, Nutrition, and Health Research Center” or SUNARC in San Francisco, California, USA. In this three-part series, we'll learn about the advantages of sun exposure, namely absorption of Ultraviolet B or UVB rays that stimulate the body's production of vitamin D, which has significant health-boosting effects. “In our book ‘Embrace the Sun,’ we did mention that sun deprivation can be as dangerous as smoking. That was based on a study from Sweden which followed people for 10 or 20 years and looked at mortality rates as a function of the amount of time they spent in the sun. Those who spent more time in the sun lived longer." In our interview, Dr. Grant stated there is overwhelming evidence that vitamin D created by Ultraviolet B ray exposure can prevent, and reduce the death rate from, certain cancers.

“And if you want to be a healthy person or recover from disease, you’re not going to escape the need to change your diet in very specific ways.” In the first place, we do not have to struggle with making challenging healthcare decisions. Dr. Popper says many doctor visits, diagnostic tests, drugs, and procedures could be avoided if people ate healthy, plant-powered diets. Dr. Popper also strongly feels that individuals can help advance the vegan movement by being living examples of the excellent health and wellness that comes from eating plant-based.

Možná je to proto, že Vánoce jsou spojovány s cennými hodnotami, jako je sdílení, že s větší pravděpodobností reagujeme šťastnějšími emocemi při poslechu hudebních skladeb, třeba „Mesiáše“ od německého barokního skladatele Georga Friedricha Händla, jež se často hraje během této sezóny.

Dr. Pamela Popper is a vegan naturopath and an expert in medicine, nutrition, and health. She is the founder and president of Wellness Forum Health. She has written books such as “Food Over Medicine: The Conversation That Can Save Your Life,” and “Solving America’s Healthcare Crisis.” That is one of the key services offered by Dr. Popper and Wellness Forum Health – helping and informing people on what is best to eat and what to avoid. “I’m 61 years old. I have more energy now than I did when I was 20, and I have the energy to do everything I want to do. …People say sometimes it just can’t be all that simple that diet is so important. You just make it sound like diet makes everything better. Well, it does make everything better.”

University of Toronto researchers in Canada have found that people eating a plant-based diet lowered their LDL cholesterol by nearly 30% in just four weeks, a result comparable to taking cholesterol-lowering medications. In addition to reducing LDL cholesterol, the researchers found that the diet led to an estimated 13% reduction in the overall risk for cardiovascular diseases, which include angina and heart disease. A study published in the “Journal of the American Heart Association” in August 2019, further supports the health benefits of a vegan diet. Dr. Rebholz and her colleagues examined data from 12,168 middle-aged people who had enrolled in the Atherosclerosis Risk in Communities (ARIC) study. The results showed that the reduction in deaths from heart attacks, and other severe cardiovascular events, is correlated with people consuming more vegetables, legumes, nuts, and whole grains.

The beach is your free natural gym! Spending time here can help stimulate nearly all of our senses, especially touch. In addition, when shoeless, we can absorb negative ions from treading on the sand. Sand is a natural exfoliant, so there is yet another benefit to us when strolling on the sand with no footwear. It cleanses our skin and removes dead skin cells. In addition to the sun, seawater is good for our skin, with the salt acting as an exfoliant. The sun opens our pores, and while swimming, the water enters and expels the toxins, so sea bathing contributes to detoxification. Another important benefit of spending time on the beach is stress release. The gentle atmosphere, with sounds of the surf and sight of the ocean and various animals like sea birds, makes us feel peaceful.