Peacock TV is a new streaming service that NBCUniversal launched on the 15th of July 2020. The streaming home for NBCUniversal's TV and movies, which include Apollo 13 and The Office. 

Peacock TV, the new streaming video service by NBCUniversal is designed to compete against the likes Netflix, Prime Video and HBO Max.

7500 hours of programming are available in the free tier, which includes next-day access and complete seasons of classic TV shows as well as Universal movies.

Peacock also loves live sports. Premium users have access to the non-televised Premier League soccer, Ryder Cup golf and Major League Baseball. 

Peacock also highlights the day's top live TV shows like NBC Today. It will be enough to make Peacock stand out from its competitors. It will take time to see, but Comcast, NBCUniversal’s parent company, announced that Peacock had acquired 54 million subscribers by July 2021. It will soon be able to acquire 20 million Sky/Now subscribers throughout Europe.

Is Peacock free?

Yes! Peacock can be accessed for free. You can view thousands of hours worth of TV and movie shows, plus sports, news and more, for free. This includes The Office. Sign up now for a complimentary account and your email. Peacock does offer a free plan but not all of its services.

Peacock is one of few streaming sites that still offer a free-to watch plan. You can still watch the content for free but you will need to upgrade to get more exclusive content, such as WWE or the entire 9 seasons of The Office.

Sign up for the free version of Peacock by visiting the Peacock web or via app. It gives you access to thousands upon hours of library content including movies, news and sports, as well as pop culture programming. You'll see ads from time to time as a small cost for all the great content.

Peacock TV price and free trial

Peacock has two paid plans. Peacock premium and Peacock premium Plus are two options. Peacock Premium is $4.99/month, and Peacock Plus $9.99/month. Peacock Premium subscribers can access all the content in the free plan. This includes live sports, Peacock originals, next-day episodes and other TV shows. Peacock Premium Plus works exactly the same as Peacock Premium, except that subscribers don't need to view ads and can stream their shows on their mobile devices.

• Peacock Free – More than 7,500 hours of free content, with ads
• Peacock Premium – Access to everything on Peacock for US$4.99/month or US$49.99/year, with ads
• Peacock Premium Plus – Access to everything for US$9.99/month or US$99.99/year, without the ads on most contents

How to get Peacock Premium for free 

Peacock Premium Plus and Premium Plus both come with a free 7-day trial. You can sign up for a Premium Plan by going to Peacock TV. This is a great opportunity to evaluate whether or not you want to stay Premium. After the trial, you can either keep the Premium or switch to the free plan if it isn't worth it.

How to Watch Peacock TV

The streaming service of NBCUniversal is available in the United States through the Peacocktv.com website or the dedicated Peacock app. To access the streaming service from outside the United States, you will need a VPN.

The Peacock App is available for Apple devices: iPhone, iPad and Apple TV 4K; Google platforms, devices including Android, Android TV, Chromecast with Google TV, and Chromecast built in devices; Roku devices like the Roku Streambar; select LG, Vizio, and Samsung smart TVs. Amazon Fire TV devices include Fire TV (2nd Generation and above), Fire tablets (4K and above), and Fire TV streamers including the Fire TV Stick 4K, Fire TV Cube, and Fire TV Cube.

Are You a More Serious Gamer? The Peacock app can be found on Microsoft's Xbox, including the Series S and Series S . It is also available on the Sony PlayStation 4, PlayStation 4 Pro, and PlayStation 5.

Peacock is available in the UK and Europe to SkyQ, Sky Glass and Sky Ticket subscribers.

How to watch Peacock TV outside the US

Peacock is only available for US viewers despite its many benefits. Is there anyway to watch Peacock free from anywhere in the world? There is. You can access Peacock TV from any location if you are not in the US, but still want to watch the Office and WWE.

Haven tested many VPNs, these are the VPNs that unlock Peacock TV.

• Nord VPN
• Surfshark VPN
• Cyberghost VPN

The post Peacock Premium Free Trial – How to get Peacock Free Trial appeared first on Podcastpedia.

What is Yoga?

The term yoga is derived from Sanskrit word “Yuji” that means union or yoke. The practice is followed for centuries to bring mind and body together. If you encounter constant fatigue or other health ailments, incorporating yoga into your routine could improve the condition.

Medical studies have also proved the health benefits of ancient practice as it functions to strengthen your internal body. Yoga postures do not only treat your vulnerable health, but they keep your body and mind energized. Many yoga practitioners have confessed that regular yoga has improved their psychological health including concentration and focus.

13 Amazing Benefits of Yoga

1. Improves Bone Health

Fitness experts suggest that lifting weights strengthen your bones. The practice is also famous for warding off the onset of the debilitating disease such as osteoporosis. Moreover, many yoga postures require lifting your weight.

When practiced postures like upward and downward facing dog can help strengthen the bones of your arms preventing the risks that contribute to osteoporotic fractures. Therefore, incorporating yoga into your daily routine can change the condition of your bones.

2. Promotes Body Flexibility

It is evident that practicing yoga promotes your body flexibility. You may not feel comfortable during your first session, but your body will learn it within few yoga sessions. Professional yogis suggest that you may find postures involving bend positions difficult at the beginning, but you will learn it gradually. Soon you will stop feeling distinctive pains and aches in your body.

3. Strengthen Muscles

You need strong muscles to prevent debilitating health conditions such as back pain and arthritis. Studies have revealed that yoga postures can help strengthen your muscles as well. With flexible and strong muscles, you will be less likely fall prey to back and other body pains.

Moreover, yoga practitioners also suggest that people who opt for yoga at the young age encounter less falls and other age-related weaknesses in the old age. It is said to increase your lifespan as well.

4. Promotes Cartilage Health

Regular yoga practice allows your joints to function properly without hindrance. This practice helps combat degenerative arthritis. Also, nutritionists suggest maintaining the health of your cartilage that you can efficiently do with certain yoga postures. Your joint cartilage is similar to a sponge; it receives nutrients from the foods you consume after squeezing out fluids already present in it and soaking up new fluids naturally. When you opt for yoga, its postures allow your joint cartilage to carry out this function preventing it from potential damages.

5. Maintains Spine Health

Your spinal disks need nutrients to perform its function. Professional yogis suggest that practicing asana – a yoga posture including considerable twists, backbends, and forward bends can help prevent spinal problems. It will keep your disks supply allowing them to reap nutrients. Moreover, the postures are also necessary to strengthening your spinal disks that way it will stay protected from the external damaging factors.

6. Promote Blood Flow

Yoga could become a safe source to allow proper circulation in your body. It promotes proper flow of oxygenated blood to each organ in your body. When all cells in your body start receiving the required amount of blood regularly, they will function without hindrance. Health experts suggest that your brain requires sufficient supply of blood to function properly; you can let that happen by opting for regular yoga practice.

7. Facilitate Lymphs Functioning

Contracting and stretching muscles help drain lymph – a fluid enriched with immune cells. It enables your lymphatic system combat cancerous cells, infectious bacteria, and discards toxic wastes produced after the functioning of cells. The yoga postures require plenty of stretching and contracting that will facilitate your lymphatic system. When your body steers clear of toxins, it will be less prone to various health ailments.

8. Increases Heart Rate

If you are not willing to opt for a hardcore gym session to increase your heart rate, you can always switch to yoga practice. Although it does not involve aerobic exercisesbut yoga practice like Ashtanga has potential to bring your heart rate into to the aerobic range within fewer sessions.

The practice is said to prevent various cardiovascular diseases and to help maintain your cholesterol levels as well. Moreover, even if yoga postures do not boost your heart rate, studies suggest that they still function to maintain your overall cardiovascular health.

9. Enhances Mood

Incorporating yoga into your daily life can help ward off various psychological problems such as stress, anxiety, and depression. Yogis have claimed that constant yoga practices increases serotonin levels significantly and help lower your monoamine oxidase – an enzyme that destroys neurotransmitters and cortisol. Therefore, if you encounter despair frequently or lives in a state of stress, try yoga postures and observe the improvement they will bring to your mood. However, in case of severe condition, it is suggested to consult with your psychologist as well.

10. Decrease Sugar Levels

Not only sugar level in your bloodstream but practicing yoga can alleviate risks associated with LDL – bad cholesterol and promote HDL – good cholesterol levels significantly. Studies have also proved that yoga can decrease blood sugar levels in certain ways such as via decreasing adrenaline and cortisol levels. It is suggested to people with diabetes to consult with their endocrinologist to avoid any health problems even if they practice yoga regularly.

11. Improves Focus and Concentration

It is evident that yoga does not only improve your physical health but can enhance the condition of your psychological health as well. Studies have revealed long ago that yoga practitioners have better concentration ability; they can control emotions and can improve IQ level as well. If you are not blessed with best IQ level or concentration, you can opt for yoga and improve your state for better.

12. Combats Insomnia

Professional yogis suggest that certain yoga postures can induce sleep in you. They stimulate your brain and relax tensed nerves that ultimately lead to sound sleep.

13. It Boosts Immune System

Yoga postures like Asana and pranayama are said to be effective for your immune system. The postures have potential to regulate the irregularities that hinder your immune functioning. Moreover, a boosted immunity functions to protect your body health damaging-factors. Studies suggest that regular yoga practice is an effective way to maintain the internal body.

Bottom Line

Your lifestyle contributes to various aspects of your life including your health. That is why nutritionists emphasized on focusing on it. If you cannot opt for heavy weight training, you can go for yoga that contains plenty of health benefits.

The post 13 Amazing Health Benefits of Yoga appeared first on Podcastpedia.

What is Gluten Free Diet?

If you haven’t heard of the gluten free diet by now, you’ve probably been living underground somewhere, or under a rock for the past two decades or so. Yes, since the turn of the new millennia, the gluten free diet’s popularity has surged, thanks largely to the numerous health benefits it is known for.

Don’t think you need to follow the gluten free diet? That may be true. Originally, the gluten free diet was developed for persons with gluten insensitivity, gluten being a protein found in certain foods, but especially those of wheat origin. Today, those following the diet are no longer limited to persons with gluten sensitivity, but people from all walks of life, who could handle gluten just fine, but are sold on the other benefits it has to offer your health.

Wondering how a gluten free diet can benefit you? Let’s dive right in then!

11 Health Benefits of a Gluten Free Diet

1. Improves Energy Levels

Low energy levels have become so common nowadays that most people take for granted that it typically has a deeper cause.  One such cause? Gluten.

Gluten intolerance can take on various forms, and be of numerous severities, some so mild that it tends to go under the radar. In this case, a sluggish feeling or lethargy results after eating foods high in gluten, but no other symptoms resembling a real good allergy or insensitivity.

2. Helps With Autism Management

Autism is a disorder that affects mental development, common diagnosed in children under two years of age. Common treatment modalities include medication and specialized social therapy, though research has now found that removal of gluten from the diet also does a big part in reducing associated symptoms of autism, such as ADHD and other behavioral disorders. Though it is not 100% known why diets that are free from gluten are correlated with improved symptoms, it could be attributed to reduced inflammatory markers in the brain or decreased formation of proteinaceous brain plaques that affect cognition and behavior.

3. Promotes Weight Loss

Though there isn’t a proven scientific basis to this claim, researchers have observed that rodents fed a gluten free diet experienced increased fat loss, compared to those that were still fed gluten in their meals. This increase in fat loss was interestingly observed even though no difference in calories were given, but the subjects given the gluten free diet had an upregulation of enzymes and receptors that promote fat loss.

Yet another study even found that diets containing gluten actively work against fat loss, as they decreased energy expenditure from fat cells, and inhibited fat cell death.

4. Allows For Improved Absorption of Nutrients

Unknown to many, gluten intolerance can manifest in the subtlest of ways, including poor nutrient absorption. One may notice unexplained weight loss that is not healthy, and gives the impression that one is starving of healthy nutrition. However, by restricting gluten from the diet, nutrient absorption is improved and optimized, so that the body gets the nutrients it needs for improved cellular rebuilding and recovery. You will see improved energy levels, tying into the first benefits perfectly.

5. Decreased Cancer Risk

Gluten is a protein that is associated with high levels of inflammation in the body, ultimately causing an increase in oxidative stress to cells and the likelihood that they could undergo cancerous changes. Inflammation is at the heart of many cancerous changes, as the immune system may be suppressed simultaneously and unable to take care of cancerous changes in their infancy.

6. Improved Immunity

Did you know that a significant proportion of your immune system resides in your gut? Yes, when it boils down to it, the part of the immune system that is likely to be recruited first are the good bacteria that resides in your colon and small intestine. A gluten free diet reduces inflammation throughout the gut, allowing these good bacteria to function uninterrupted. The result? Decreased incidence of food poisoning and other infections spread via oral consumption.

7. Reduces Arthritic Flare-ups

There are a couple different types of arthritis, even though they share a very common component; joint inflammation. While you can manage it to an extent with NSAIDs and corticosteroids, they are not a good idea for long term use. Removing gluten from your diet, but following a gluten free diet helps to reduce the flare ups of inflammation that characterize arthritis, be that osteo-arthritis or rheumatoid arthritis. Persons that have removed gluten from their diet experience less flare ups and less severe symptoms when they do occur.

8. Reduces Risk of Heart Disease And Stroke

Many diseases of the heart and blood vessels are caused by inflammation, and you guessed it- gluten is more than happy to feed those flames. Following a gluten free diet can in turn reduce the risk of cardiovascular disease and stroke, by helping to avoid the inflammatory changes that occur. In blood vessels, high levels if inflammation lends itself to promoting atherosclerotic fat deposit, which blocks them and can cause a heart disease or stroke from interrupted blood flow.

Elimination of gluten from your diet reduces inflammatory processes and reduces deposition of plaques in blood vessels, decreasing your cardiac risk.

9. Significantly Reduces Symptoms of Celiac Disease

Celiac disease is a condition characterized by excessive immune response to gluten, causing inflammation in the small intestine and the inability to properly assimilate nutrients. Celiac disease often occurs with Crohn’s disease, causing bleeding and discomfort as well. Gluten free diets reduce symptoms significantly, and can help offset nutritional deficiencies and overall discomfort.

10. Reduces Allergies

Gluten intolerance also manifests externally, as frequent outbreaks that resemble dermatitis are common occurrences. While these can be managed by application of topical anti-itch creams, it is a much better idea to prevent the rashes in the first place. Urticaria (also known as hives) occur frequently in persons with gluten allergies, and can be uncomfortable and embarrassing when it occurs often. These can also be a thing of the past if you follow a gluten free diet.

11. Improves Fertility

Though consumption of gluten does not mean one will have a harder time conceiving children, women who have insensitivities but do not know it stand to gain the most from eliminating gluten. Gluten insensitivities can cause difficulty in egg implantation following fertilization by the sperm, can cause disruptions in the lining of the womb that functions as a necessary cushion to the embryo, and can cause increased risk of spontaneous miscarriages.

This is in addition to the already disrupted hormonal balance that it causes in women, making it a very uphill task in conceiving without outside help.

Conclusion

It is an arguable fact that everyone can benefit in some way from following a gluten free diet, even if you do not have a gluten allergy. But then again, many millions of people have low grade gluten intolerances and have no idea, but suffer from inexplicable health ills with no apparent cure. Try following a gluten free diet for 12 weeks. Then, if you are unable to find something that vastly improves following that time period, go back to your usual way of eating. But knowing the benefits you are likely to see, we trust you will not be going back!

The post 11 Health Benefits of a Gluten Free Diet appeared first on Podcastpedia.

Why? Because most of us want to see quick results, preferably after the first run.

However, going from zero running to 10 km at once might not be the most optimal way to start. In fact, it’s probably the fastest route to injuries and overtraining. Luckily, you can prevent such outcomes and save yourself a lot of pain by following these 7 simple tips.

1. Invest in Proper Running Shoes

As a new runner, one of the most tempting ways to boost your motivation is to shop for flashy and trendy sports outfits. This is all fine, however, the most important gear investment you can make is in your running shoes.

After all, they are the ones that will be bringing you forward. Depending on your running speed, you might perform as many as 150-180 steps per minute – this is a lot of total impact force. In order to determine which type of shoes that suits your unique needs, ask for advice from a specialist at a running store. The staff should be able to analyze your running style and pick out the right pair just for you.

2. Start off Slowly

Even if you initially just want to get out there and run as fast and far as you can; the effect of such an approach is likely to result in more bad than good. Starting off too hard usually leads to lactic acid, which makes it hard to continue both physically and mentally.It could also cause injuries that keep you off the running track for weeks or even months.

Not the kind of start you want, right?

So, what you should do instead is to follow a beginners’ running program where the number of workouts and intensity gradually increase.Although the progress might be somewhat slower, it will help you to avoid overtraining and prepare your body to perform long-term.

Don’t panic if you don’t see instant results or if you sometimes get a bit stuck; that’s normal. If you are patient, your reward is just around the corner.

3. Make it Happen!

No matter what equipment you buy or how many inspiring articles you read; you are the one that got to do the work. One of the most crucial factors to succeed when you start running is to establish a routine.

Sometimes life gets in the way and you might not be able to exercise for as long as you had planned to, then take a 10-15 minute run.

This is much better than skipping it completely. The more you put it off, the more mentally though and distant it becomes. Embrace bad days and realize that not every single workout has to be perfect – because it won’t. You don’t always have great days at work, but you go there and you finish it. The same goes for running and exercising.

4. Add Variation

If the beginning phase is all about getting into the habit of running, the next step is to start adding some variation into your routines. This is required to overcome plateaus or prevent stagnation in your progression.

After a few solid weeks of running, challenge yourself and your body by:

• Running on different terrains such as grass, dirt, tracks, concrete, or asphalt
• Trying some new forms of running such as intervals or fartlek

Minor changes such as taking a new route, running in the woods instead of the streets, or mixing fast and slow phase will benefit both your physique and endurance.

5. Get Sufficient Recovery

In the beginning, running three times per week with one-two day’s rest between each session is a great way to get started.

For example:

Monday    Tuesday    Wednesday    Thursday    Friday   Saturday   Sunday

Rest                   Run              Rest              Run            Rest         Rest          Run

If you have a lot of muscle soreness and need an extra day of recovery from your running, exchange it with another activity such as cycling, swimming, or brisk walking.

Besides from this, the most optimal rest you can get is to aim for +8 hours of sleep every night.

6. Have Realistic Goals

This point should not be mistaken for having low goals. If your aim is to run a marathon in the future, that’s a perfect goal – and you have every opportunity in the world to accomplish it. With that said, a great way to actually get there is by setting up micro goals along the way.

For example:

1) Turn running into an enjoyable routine

2) To be able to run 5 km

3) To be able to run 10 km without resting

And so on.

Check them off. One at a time. This will make your progress more tangible and help to keep your motivation high.

7. Focus on what you’re doing well

Okay, to be honest, there will be moments when your motivation won’t be at the top. You’re going to question what you are doing and wonder why you are out running in the middle of the rain.These mental barriers are inevitable. However, by staying focus on your long-term goal and reflecting on what you already have accomplished, you can push through them.

A simple way to keep track of your progress and remind yourself of what you are doing well is by documenting. Write down your starting-point (distances, duration, feelings) and update it weekly. After a few weeks, you’re going to be able to see a massive difference between day 1 and week 5. Be proud of your efforts and celebrate those small victories. You’ve earned them.

Then get back to work and keep improving!

Summary

• Invest in proper running shoes – this should be the most expensive gear that you buy, go for quality; it will pay back
• Start off slowly – give your body time to adapt and increase the workload and intensity progressively
• Make it happen! – a 15-minute run is better than zero minutes
• Add variation – after you’ve been running regularly for a few weeks, mix up your routines to keep yourself challenged
• Get sufficient recovery – rest at least one day between each session and try to sleep +8 hours every night
• Have realistic goals – create micro goals that will keep you motivated towards your main goal
• Focus on what you’re doing well – document your journey so that you can keep track of your progress and achievements

The post Beginners Guide: How To Start Running appeared first on Podcastpedia.

But while a vegan diet is undoubtedly healthy, it’s not for everyone, regardless of how good your intentions are. If you are interested in living the vegan lifestyle, after reading this article to the end you’ll be in a better position to see how well you two fit.

What is The Vegan Diet?

This is a big source of confusion for many people who may have the best of intentions, but end up signing up for something they did not anticipate.

Fundamentally, the principles of the vegan and vegetarian diets are the same, but what makes it different is the fact that vegetarian diets may still use some amount of animal products. By this we mean eggs, cheese, butter and milk to name a few.

While these are animal products, it is technically a sort of grey area, but one which many people need to keep their sanity.

The vegan diet, on the other hand, is completely devoid of animal products. It is not uncommon for all sorts of substitutes to be consumed on the diet, such as vegan milk, vegan cheese and more.

Health Benefits Of A Vegan Diet

One of the primary reasons many persons are attracted to the vegan lifestyle is because of its strong association with health. Generally, it is a good idea to eat as close to nature as possible, with plant based nutrition being the best.

Here are the most common health benefits you can expect to see from starting a vegan diet:

1. Weight Loss

Persons that switch to the vegan diet from a standard diet will notice weight loss, as the foods consumed on the vegan diet are typically lower in fat and overall calories when compared to a typical western diet.

Studies have compared these differences, and found that vegan diets are superior for weight loss[R], though the extent and effective weight lost can be different

For instance, vegan diets are notoriously low in protein, which could result in a large degree of muscle loss if care is not taken.

Regardless, many persons have been able to improve their overall level of health by adapting to the reduced caloric load a vegan diet typically offers. The key, it seems, is to eat as much vegetables as you need to in order to feel satisfied. Restricting food intake will result in hunger, and an increased likelihood of eating junk calories if you’re not careful.

2. Improved Cardiovascular Health

Vegan diets are especially attractive to persons with a high predisposition to heart disease, as there is a significant risk reduction of developing heart disease, and experiencing adverse effects arising from it.

Vegan diets are typically lower in fat than the standard Western diet, which can help keep cholesterol levels controlled[R]. However, it is important to not rely on junk carbohydrates on the vegan diet, as it goes without saying that you will still be at risk of heart disease if you follow that dietary path.

3. May Slow Down The Aging Process

Premature aging is becoming more and more commonplace today, owing to the high toxin burden we are exposed to everyday, and the poor dietary habits to match.

Diets low in plant-based foods are more likely to be associated with premature aging, due to the low numbers of natural antioxidant compounds found in other foods. Fruits and vegetables offer a wide range of natural antioxidants not found anywhere else, which can help exert a protective effect on your health.

Buffering the effects of free radicals can significantly decrease oxidative damage to cells, and fraying of the end material on chromosomes, known as telomeres. Telomeres wear down upon repeated cellular replication, normally accelerated under high stress conditions. By slowing down the speed that cells need to replicate, you can preserve optimal health and delay cellular aging process for a longer time.

4. Reduced Cancer Risk

Vegan diets are associated with approximately a 15% reduced risk of cancer development[R] over one’s lifetime, thanks once again to the presence of numerous natural antioxidant and anti-inflammatory compounds.

Cancer usually occurs when normal cellular mechanisms are inhibited, preventing the programmed death of cells when the time comes. As a result, these rogue cells continue growing without stop. But what triggers this cellular deficit in the first place? Oxidative stress as a result of free radicals have been implicated as having a very important role to play in the development of various cancers, owing to the damage they can cause on the cellular level, or to DNA itself which would then cause transcription of mutated cells.

5. Reduced Symptoms Of Arthritic Disease

While arthritis is a disease characterized by joint pain, and associated with advanced age, there is a strong inflammatory complement to the condition that triggers acute tenderness in anyone-regardless of age.

Over time, chronic inflammation of the linings protecting joints cause degradation, and as a result bone tissue can rub against each other. Studies have shown that the vegan diet can help to reduce pain and other symptoms of arthritis by reducing inflammatory processes lending itself to the manifestations[R].

Certain fats, for instance are more pro-inflammatory than others and as a result can trigger these joint pains.

6. May Improve Blood Sugar Balance

While there is proof that the vegan diet can significantly improve blood sugar levels, help enhance insulin sensitivity[R] and decrease the risk of developing type II diabetes by as much as 78%, you must ensure that your diet is conducive to blood sugar control in the first place.

Many vegans, in an effort to increase dietary variety, end up relying heavily on starchy and wheat-based products, which are not ideal for blood glucose control. In fact, persons that are vegan but do not necessarily follow the recommended consumption pattern of a vegetable heavy diet, can arguably exert poorer control over their blood glucose than people on a standard diet, since absence of protein and fat foods from the diet means that the absorption blunting effect on carbohydrate are not there.

High fiber intake associated with a true vegan diet can contribute significantly to the improved blood glucose control persons may notice, and coupled with effects on weight loss, would help to explain enhanced insulin sensitivity.

7. Improves Blood Pressure

One of the most common contributors to high blood pressure is excess consumption of sodium, in the form of table salt. Two electrolyte minerals, sodium and potassium share an important relationship in order to balance blood pressure and fluid concentration, but can easily be thrown off track when an excess of sodium is consumed.

The typical diet barely manages to get enough potassium in, but with the vegan diet, thanks to increased intake of assorted vegetables and fruits, your potassium consumption usually increases and blood pressure control is improved[R]. Potassium helps to dilate blood vessels, reducing blood pressure in the process and decreasing the likelihood of any blood clots formed lodging themselves within these vessels.

Potassium is also considered a mild diuretic, in the sense that it promotes excessive sodium and water elimination via the urine.

8. Improved Eye Health

The eyes, like any other organ, are subjected to the effects of inflammation and premature aging, being likely to develop cataracts or accelerated macular degeneration as a result. Diets high in carotenoid compounds are associated with slowed progression of macular degeneration[R], and preserve the health of your eyes for a longer period of time.

9. Improved Health Of Skin

The skin is our first line of defense against many hazards we come into contact with on a daily basis. Yet, many persons do not understand the importance of this barrier, or support it with adequate nutrition. A vegan diet offers abundant amounts of important antioxidant vitamins A, B and E, which can reduce the impact of ultraviolet light exposure on our skin.

The sun is a significant contributor to overall skin damage, and can accelerate aging well before your time.

Types Of Vegan Diets

Not surprisingly, as with most diet types, there are several spins on the classic take that you can use to improve dietary compliance. These modifications are not absolutely necessary, but after considering individual differences, some may be better suited than others. Here are the most common sub varieties of the vegan diet:

1. The Raw Food Vegan Diet

This diets emphasizes consumption of primarily raw vegan produce, such as various fruits and vegetables, but also nuts and seeds. You also have the option of preparing foods, but at the low temperature of 118°F in order to promote preservation of the many heat sensitive compounds found in plant-based foods.

2. The 80/10/10 Raw Foods Vegan Diet

This diet type is similar to the classic raw food vegan diet, except that they restrict calories from fat heavy food sources, such as nuts, seeds and avocados to name a few. Instead, the primary source of nutrition on this diet are fruits, with soft vegetables that do not require any preparation to consume also acceptable. This diet type is notoriously high in carbohydrates, so diabetics or persons with blood glucose control issues need to be very careful. It is also referred to as the “fruitarian” diet by many.

3. Starch Solution Vegan Diet

Identical to the 80/10/10 vegan diet principles, except that instead of fruits the focus is on starch heavy vegetables, such as sweet potatoes, corn and various root provisions. Rice is another common food on this diet. However, virtually all the foods on this diet require cooking before consumption to allow the body to be able to digest them.

4. The Junk Food Vegan Diet

This is basically a free for all vegan diet, that allows you to eat anything you want as long a as it is vegan approved. This means more processed foods, sugar laden juices, French fries and numerous meat substitutes. It is also the least healthy of all the different vegan diet subtypes, so don’t expect much if this is what your vegan diet consists of.

5. The Whole Food Vegan Diet

This is the most classic reincarnation of the vegan diet, allowing you to eat reasonably anything that can be considered vegan. This does not mean that you will binge on junk food 24-7, but they are not frowned upon the way other subtypes do.

A variety of fruits, vegetables, nuts, seeds, legumes and even meat substitutes are allowed on the whole food vegan diet.

Vegan Diet Approved Foods

While it is fair to say that anything that does not come from animals can be consumed, in the effort of overall health, not all vegan approved foods are equal. Do you think French fries possess the same level of nutrition as healthy baked sweet potatoes? Not at all. In fact, white potatoes should not be consumed at all, as a result of their anti-nutrient properties. Your time is best spent investing in the foods that will give you the greatest return health wise. Eat plenty of the following:

Wide Range Of Vegetables

Vegetables should be considered the nutritional base of the vegan diet, as you can get most of what your diet needs in terms of vitamins and minerals by including a wide range of vegetables. Great options include:

• Leafy vegetables – these include spinach and bok choy, both being excellent sources of iron, vitamin K and calcium. These can help offset major sources of nutrient deficiencies in vegans.
• Other vegetables – squash, onions, eggplant, broccoli, cabbage, carrots, peppers, mushrooms, asparagus and many other vegetables.

Fruits

Tomatoes, avocados, various berries, grapes, watermelon, bananas, apples and many more fruits are excellent options.

Starchy Vegetables

Sweet potatoes, yams, corn, pumpkin and beets are great starchy foods. There are other options as well, but white potatoes should be avoided.

Legumes

These include many beans, along with peanuts (which are legumes, not nuts as many people believe). Black-eyed peas, chickpeas, Lentils, string beans, black beans, kidney beans and many more are great legumes.

Nuts And Seeds

These are best used as snacks, or included in meals and desserts owing to their relatively high calorie burden. Great options include cashews, almonds, Brazil nuts, Chia seeds, flaxseeds, macadamia nuts, pumpkin seeds, sunflower seeds, quinoa and walnuts.

Grains

While you can consume all of the grains included on this list, it would be in your best interest to limit the total amount consumed from wheat-based products. However, feel free to have brown rice, oats, cornmeal, couscous, sorghum, rye, amaranth and oat bran.

Plant-Based Proteins

While many vegans rely heavily on nuts and seeds to help meet their protein intake, there are other foods better suited to supporting protein requirements. These include tofu, edamame and tempeh. Various assorted plant-based protein powders can also bring you much closer to your intake goals, as soy, rice, and pea-based proteins widely available today.

Cooking Oils

There’s an endless array of vegetable cooking oils for your convenience, but they are not all good for you considering overall health. For example, soybean oil and canola oil while great on the surface and vegan friendly are highly pro-inflammatory and better avoided. Much better options include coconut oil, avocado oil, and extra-virgin olive oil. Make those your staple oils, and only occasionally use other oils that may support a unique taste.

Beverages

The ever popular water, tea, coffee, coconut water and plant-based milks should be the base of beverages consumed.

Foods To Avoid On The Vegan Diet

Though it is fairly obvious what should be avoided, we would include a quick refresher and some surprising additions you may have overlooked:

All Animal-Based Proteins

These include a classic staples of beef, chicken, duck, turkey, pork, but also fish, shrimp, calamari, scallops, crab and lobster.

Dairy Products

Milk, yogurt, cheese, ice cream and butter. There are vegan options to most of these foods available today.

Eggs, from all animal sources

Products From Bees

Including honey and royal jelly

Miscellaneous Animal-Based Ingredients

Omega-3 fatty acids (fish oil), whey and casein proteins, gelatin, and shellac-the ingredient that makes the shells of your favorite treats such as M&Ms and skittles shiny.

Soda

Though technically vegan, there is no real nutritive value to be gained from his consumption, so you should avoid it as well.

Difficulties Encountered On The Vegan Diet

Even though the vegan diet is great for overall health, it does come with its fair share of challenges. It is important that you know what to look for so that you can effectively deal with them as they occur, or prepare for them beforehand so that they do not cause you to fall off the diet. Keep an eye out for these:

1. Nutrient Deficiencies

Nutrient deficiencies are one of the most common and troublesome adversities persons face on the vegan diet. While plant-based foods are extremely nutrition dense, and will arguably improve overall nutritional state of most vitamins and minerals, there are a few key ones you may be missing if you’re not careful. Be sure to include foods that are rich in the following, or use supplements if necessary.

• Iron – most vegetables supply non-heme iron, which is not as well absorbed as heme iron found in animal foods. Deficiency can occur from poor absorption, even though you think you may be getting 100% of your recommended daily intake[R]. It is best to ensure you consume iron rich plant foods along with vitamin C to enhance its absorption.
• Calcium – to this day, dairy products remain the primary source of calcium for the majority of adults and children alike, even though reliance on dairy brings its own set of inherent problems. Regardless, the removal of dairy from the diet can open up a calcium deficiency[R], since vegans may not actively seek out foods that naturally are rich in calcium. Be sure to consume a supplement that contains calcium, magnesium, zinc and vitamin D for insurance if you think your diet may be lacking in these important minerals.
• Vitamin B12 – an important vitamin that is not found in many plant-based foods, which works in conjunction with iron and a host of other nutrients to promotes the synthesis of red blood cells. Anemia is a complaint that is very common in vegans[R], as they tend to fail to adequately consume one or more of the nutrients necessary for sufficient red blood cell production.
• Saturated Fat – though it is vilified as the worst of all the facts, saturated fat still has several functions related to hormone synthesis and the natural inflammatory response mediated by the immune system. The elimination of various animal products significantly reduces the number of foods you have available to get this macronutrient from[R], though avocados contain a small amount of it. Be sure to not eliminate foods that contain saturated fats altogether from the diet, as you can open up yourself to gallstones and more from deficiency.
• Protein – animal meats are the primary source of protein in the world, which once eliminated can leave a large void to fill. Be sure to consume one of the primary vegan approved proteins such as tofu, and combine it with plant-based protein powders as necessary to support healthy function. It is better to combine several different proteins together than to get all your protein from one source, as plant-based proteins are not often considered complete (having all nine essential amino acids).

2. Decreased Libido

While the vegan-based diet can help to reduce overall cholesterol levels, the reduction of saturated fat in the diet can impair important hormone production, especially in men. It is not strange to observe marked decreases and libido. Consumption of fat heavy fruits such as avocados becomes more important on the vegan diet.

3. Disrupted Sleep Patterns

Many proteins regulate the levels of neurotransmitters in the brain, important chemicals that dictate several aspects of our health, our circadian sleep-wake cycles included. Ensuring protein needs are met can help to offset this effect.

Conclusion

The vegan diet can significantly improve your health, especially if you are at higher risk for certain conditions. It is not for everyone, even though at its core it is an ecologically viable diet type, helping optimize water and land usage.

Be sure to cover all your nutritional bases, and the safety of the vegan diet will be practically the same as any other diet type commonly consumed today.

The post The Vegan Diet – What do you eat on a Vegan Diet? appeared first on Podcastpedia.

What is Coffee?

Coffee can arguably be considered the most popular beverage in the world, owing to its rich flavor and notable health benefits.

Made from roasted coffee beans, which comes from berries of the plant coffea, it was originally grown in Africa but is now grown in more than 70 countries across the world. The dried seeds can be roasted to varying degrees depending on taste desired, which is subsequently ground and brewed into the coffee beverage we know and love.

13 Impressive Health Benefits of Coffee

1. Promotes Fat Burning

Among the most popular health benefits of caffeine today is its ability to promote fat burning, leading to greater weight loss. Coffee is a thermogenic, which increases metabolic rate and allows for a greater degree of calories burned per day with no additional work. While this is great, coffee can do much more than this.

Coffee also promotes specific oxidation of fatty acids in blood, by increasing the amount of triglycerides circulating in blood. Plus, caffeine inhibits storage of new fat, ensuring that as you burn fat it is not just replaced by new molecules. This makes coffee extremely attractive for people trying to lose weight, as its multi-faceted benefits can accelerate your progress.

2. An Excellent Source Of Fiber

Most people around the world struggle with meeting their daily fiber requirements, but did you know that coffee brewed into a beverage can help you along the way? Many people underestimate the impact beverages can have on their diet, in this case, contributing to your fiber intake. A cup of coffee supplies about 2g of fiber, which equates to about 5% of your recommended daily intake.

3. Improves Physical Performance

Improving your physical performance isn’t something that just comes about by chance, but rather requires hormonal and neurochemical changes that stimulate high performance. For example, caffeine in coffee stimulates he nervous system, which in turn signals various endocrine glands and organs to ramp up their job. The adrenal glands are one of these, which increase production of epinephrine. Epinephrine is the hormone that gives us the “fight or flight” reflex, preparing us for the worst or to run away as fast as we can.

One of the effects of this hormone is increased fat breakdown into fuel, which acts as a reserve so that you are capable of handling the stimulus you are about to encounter. Coffee is said to be able to increase performance on average of about 10%, which is why many athletes either drink coffee or take caffeine prior to their workouts in the gym.

4. Can Reduce Risk Of Developing Type 2 Diabetes

Studies have found that regular consumption of coffee can help to reduce the risk of developing type 2 diabetes, by as much as 67%. This is massive, and can be attributed to more than just coffee’s caffeine content. Coffee is actually a superfood, loaded to the brim with anti-oxidant compounds. It is believed that these anti-oxidants preserve the function of insulin producing cells in the pancreas, which sometimes become damaged and are unable to produce sufficient insulin.

5. Can Preserve The health Of Your Liver

The liver is arguably one of the most important organs in the body, being necessary for breakdown and removal of toxins our bodies produce every day. Though the liver is an extremely hardy organ, and typically recovers on its own from over usage, bad lifestyle habits coupled with aging and other conditions sometimes causes damage or excess oxidative stress that can promote hepatitis or ultimately cirrhosis. Consuming 4 cups of coffee daily has been shown to reduce the likelihood of liver damage, possibly due to coffee’s high amount of anti-oxidants.

6. Can Help To Promote Good Moods And Fight Depression

Thanks once again to the stimulating nature of caffeine, coffee is well poised to boost your moods and can be a useful tool in the fight against depressive illness. Depression is characterized by reduced levels of brain serotonin, but coffee has a stimulatory effect on this neurotransmitter, along with dopamine and many others. The result is improved moods, greater motivation and productivity throughout the day.

7. Consumption Can Reduce Risk Of Cancer

Cancer is an extremely difficult disease to manage, especially if not detected early. However, regular consumption of coffee can help to prevent development in the first instance, as it appears to be highly protective in preventing cancer, especially of the liver and the colorectal cells. Cancer development is accelerated by oxidative damage, which can be stalled or prevented via consumption of anti-oxidants.

8. Reduces The Risk Of Heart Disease

The consumption of coffee has been a point of contention by numerous medical professionals, with the belief that it can cause heart disease and increase the risk of heart attacks. While it is not indicated that persons with pre-existing heart disease consume caffeinated coffee beverages, if you do not have heart disease already, then coffee consumption can be one of the best things you do to boost your heart health. Research has shown that people who consume between 3-5 cups of coffee daily have a significantly reduced risk of heart attacks, and are less likely to show the early symptoms of heart disease. Many people wrongfully assume that caffeine is the only component in coffee, when in reality it contains a multitude of anti-oxidant compounds that are very significant on health.

9. Can Preserve Eye Health

Eye health degrades naturally as you age, but oxidative damage can accelerate it and leave you with poor vision well before old age. Coffee helps to promote and preserve eye health thanks to the presence of generous anti-oxidants, but also to chlorogenic acid in this case. Chlorogenic acid particularly helps to prevent retinal damage to the eye, while anti-oxidants are better equipped to buffer optic nerve damage.

10. Consumption Temporarily Boosts Energy Levels

There’s a reason millions of people swear by coffee in the mornings, and it is likely because of its effect on energy levels. It’s no surprise that many of us have a hard time getting up and going in the mornings, but luckily the caffeine in coffee is enough to spike our energy levels. This is due to caffeine’s stimulatory actions, which block adenosine receptors in the brain (that cause sleepiness), and also amplifies the production of various hormones and neurotransmitters that boost energy levels, such as epinephrine and norepinephrine.

11. Can Help Prevent Alzheimer’s Disease

Alzheimer’s is a neurodegenerative disease with no cure, and causes vary from oxidative damage to poor lifestyle choices and genetics. Coffee consumption has been shown to be associated with a reduced risk of Alzheimer’s, decreasing it as much as 65%.

12. Prevention of Parkinson’s Disease

Parkinson’s, like Alzheimer’s is a neurodegenerative condition that is progressive and damages dopaminergic pathways in the brain. Dopamine has several important functions ranging from drive and motivation to sexual wellbeing. Parkinson’s can be slowed down or prevented altogether by ensuring your dopamine levels are optimal, with coffee being an excellent beverage to increase levels of brain dopamine.

13. Coffee Can Increase Longevity

At the end of it all, coffee consumption can help you live longer. How so? By reducing the risk of several diseases, and keeping your brain and circulatory system healthy, your body functionally optimally for a longer time. There is an average of a 20% reduced risk of death in adults that consume coffee frequently, as observed over a 20 year period. Think of it in this way- if the average life expectancy for a man is 78 years, 20% of them are likely to be alive an additional 20 years following that. Quite remarkable!

Conclusion

Coffee is a true superfood beverage, which should be consumed by everyone that is in good health. Its benefits on health are unquestionable, and its relative affordability and worldwide availability make it within your grasp

The post A Delicious Coffee Is The Best Way To Start The Day appeared first on Podcastpedia.

You won’t believe it but smoking can improve your health. However, you need the right kind of herbs to get the job done. Smoking herbs can treat numerous health problems which is a lesser known fact. It is considered beneficial as it promotes vitality to your overall body as compared to smoking a cigarette. Cigarette begins destroying your organs slowly whereas herbs have potential to treat damages these cigarettes often cause.

There are various nicotine-free herbs. One of which herb is lobelia functions like nicotine but contains comparatively fewer side effects than the one found in a cigarette. You can find more options in this context such as:

• Skullcap
• Gotu Kola
• Hops
• Peppermint
• Clove
• Ginger root herb
• Chamomile

The anti-inflammatory properties of nicotine prevent the occurrence of dismantling diseases like Alzheimer’s disease, Parkinson’s diseases, preeclampsia along with the certain disorders including allergic asthma.

9 Health Benefits of Smoking

1. Promotes Blood Circulation

Peppermint is known to improve blood circulation. Smoking peppermint is said to work as a purifying agent. It rejuvenates the mind and body due to the presence of healing properties found in the herb. Peppermint is also considered a key component when it comes to clearing the respiratory passages and lungs. Smoking peppermint can help relax tensed nerves as well.

2. Reduces Inflammation

There is no denying that a single herb is potent enough to ward off factors that can cause various health problems. Gotu kola is one of the herbs. You can find plenty of anti-inflammatory properties in gotu kola, which function to strengthen your liver. Additionally, the properties help reduce liver and various inflammation in your body effectively.

It is believed that if smoked adequately, gotu kola enhances blood flow allowing it to reach your organs without hindrance. However, in case of liver problems, it is advised to consult with your physician and refrain from self-medication.

3. Boosts Psychological Health

Smoking skullcap is effective for your overall psychological health. It doesn’t only promote concentration and clarity of your mind but it treats numerous psychological issues as well. Skullcap is beneficial when you are dealing with insomnia, anxiety, delirium tremens, and hysteria. It is a powerhouse of various nourishing minerals that stimulate brain activity.

Moreover, it possesses sedative properties and boosts your central nervous system without affecting it adversely. Smoking skullcap can prevent restlessness and sudden headaches. Additionally, maintaining psychological health is as essential as maintaining your cardiovascular health. This is why you should schedule an appointment with a psychologist for a proper examination and refrain from self-medication.

4. Treats Joints Pain

Joints pain is a common health issue in senior people. It could get worse with time if not treated adequately. However, wild oat is said to provide relief to the condition. The herb contains a versatile set of components including anti-depressant qualities which can treat numerous aches and pains in your body including joint pain. Also, wild oat remained a part of herbal medicine to treat liver and kidney disorders.

It is one of the most reliable herbs that are often used to promote vitality in men and women alike. Smoking wild oat in moderation can even delay the onset of premature wrinkles due to the antioxidants found in the herb. Joint pain is not something you can treat at home with remedies. It could be an indication of chronic disease. Hence, a visit to your physician is a must in this context.

5. Strengthen Lungs

It is kind of ironic but smoking primrose can restore your lung health by reducing tar accumulation. The enzymes found in the herb can clear your lymphatic system from tiny tar deposits. As a result, your body detoxifies in a short time span.

Various studies have revealed that primrose oil extracts can enhance the condition of chain smokers with impaired lungs. However, consulting with a primary care provider in case of serious health issues is a wise option than treating it with home remedies.

6. Controls Urge to Smoke

Smoking clove or using its oil is a proven remedy to reduce your craving to smoke tobacco. Clove is a storehouse of antioxidants that have the potential to combat health damaging factors. It is said to rejuvenate damaged cells in your lungs and other body organs. Moreover, herbal experts claim that you can control your cravings by placing a drop of clove oil on the back of your tongue.

7. For Indigestion and Stomach Cramps

Indigestion can cause a lot of stomach issues such cramps and constipation. The ginger root can treat stomach problems in no time. Smoking ginger root is effective for your stomach because it facilitates digestion without having an adverse effect on your health. It is packed with iron, calcium, protein and plenty of antioxidants – all of which your body needs on a regular basis to function adequately. Herbal experts suggest incorporating ginger into your regimen in any form cannot only benefit your overall body but it eliminates tobacco cravings as well.

Also, indigestion is not regarded as a serious health ailment. However, it should be treated properly to avoid further health damages. And it is recommended to visit your doctor immediately in case of constant stomach cramps.

8. Treats Relapse

Smoking Chamomile can increase the energy levels in your body. Additionally, you will find it as a strong antidepressant which can deal with the withdrawal symptoms that smokers often encounter. Therefore, chamomile could become an effective source to alleviate relapses.

It is worth noting that you should not ignore health ailments even if they are minor. So it is important that you consult with your doctor to identify the actual reason. This way you can find a better solution to getting rid of the health problem.

9. Works as a Muscle Relaxant

Most herbs contain a calming effect such as hops. The herb is known as a mild sedative and various medicine manufacturers considered it as a primary ingredient. Smoking hops can relax your muscles and promote mental calmness. It contains healing and soothing properties as well. However, it is still suggested that you go to your primary care specialist and get the right treatment.

Bottom Line

The benefits of smoking are surely mind-blowing. It is evident that smoking cigarettes dismantles your health silently and puts you at the risk of chronic diseases. Herbs contain high sedative content which is why they are considered less harmful. However, over-consumption of anything is injurious to your health even if it is made with natural sources. That is why consulting with your physician in case of health ailments is recommended to prevent potential damages.

The post 9 Health Benefits of Smoking appeared first on Podcastpedia.

Paleo Diet foods to eat includes cauliflower, steak salad, chia seeds, salmon fillet, almonds, shrimp, blueberries, turkey burger, almond milk, stuffed sweet potato, tomatoes, chicken, coconut butter, cauliflower rice, and tuna.

Paleo diet has become quite a trend recently. Although it seems a new diet plan, it consists of whole foods that people used to eat in ancient times. Paleo diet prohibits consuming dairy, legumes, soda, juices, caffeine, table salt, and processed. At this point, you may think it is difficult to follow the paleo diet due to limited food sources.

It is true that adjusting to a new diet plan can give you a tough time. However, the paleo diet is not as complex as it seems. All you need to do is make clean and healthy food choices. In the paleo diet, you should eat lots of fruits, vegetables, meat, and nuts.

Moreover, you need to monitor the nutritional value of each ingredient to keep your paleo diet on track and get the desired results in a short time. So, if you are planning to start a paleo diet, here is a list of 15 superfoods that may help you.

1. Cauliflower

Paleo diet encourages you to eat health-friendly foods. For instance, you can incorporate cauliflower into your diet. You can eat this versatile vegetable either raw or roasted. If you are a fan of mashed potato, mashed cauliflower may appeal to you as well.

One serving of freshly prepared cauliflower provides protein, dietary fiber, sodium, and many essential nutrients.

2. Steak Salad

You can add a delicious steak salad to your paleo diet as well. Meat provides adequate levels of protein and iron which boost your energy level whereas green leafy vegetables contain a slew of vitamins and minerals.

You should replace processed foods with a nutrient-dense steak salad. You need to consume only organic food on a paleo diet. Therefore, feel free to add onion, broccoli, carrots, kale, and spinach to prepare a paleo-friendly meal.

3. Chia Seeds

Everyone needs something to snack on between meals. If you opt for crackers or cookies, these foods will ruin your hard-earned efforts.

Therefore, keep chia seeds in your kitchen cabinets. A handful of chia seeds go well with everything. You can add them to salads or smoothies to obtain a considerable amount of protein and dietary fiber along with selenium, magnesium, and phosphorus.

4. Salmon Fillet

Salmon fillet served with sautéed or grilled vegetables are an ideal meal to eat on the paleo diet. You can add spices and herbs to enhance the flavor of salmon. This is one of the most nutritious fishes that contain omega-3s and several minerals that strengthen brain and eyes and fight various factors that lead to premature aging.

5. Almonds

Crushed almonds or almond butter, consuming almond in any form is allowed when you follow the paleo diet. Roasted almonds come in handy when you need something to fill you up for long hours.

You should keep raw almonds in your bag, especially if you stay outside your home all day. This way, you can avoid processed foods or unhealthy snacks.

Moreover, almonds are not only filling, but they are a storehouse of protein, dietary fiber, calcium, and zinc as well.

6. Shrimp

If you are a fan of seafood, following the paleo diet will not be difficult for you. Shrimps are loaded with essential nutrients, such as vitamin K, omega-3s, and protein that keep numerous health complications at bay.

Plus, you can use just some pepper and salt to cook delicious shrimps. Serve it with baked broccoli and a nutritious-paleo-friendly meal is ready.

7. Blueberries

One cup of blueberries provides dietary fiber, antioxidants, minerals, and vitamins. This variety of berry contains a high level of water as well. When you consume blueberries on a paleo diet, they keep you full and reduce inflammation.

8. Turkey Burger

You can satisfy your burger craving by eating turkey burger on a paleo diet. However, you need to discard buns as they are processed. To make a paleo-friendly burger, you need to replace these buns with iceberg lettuce.

You should opt for grounded turkey to get a considerable amount of protein. If this idea of a healthy burger does not appeal to you, you can always opt for turkey salad.

This way, you cannot only obtain protein from turkey, but various nutrients from vegetables as well. Take note salad dressings contain ingredients that may affect your paleo diet. So, switch ready-made salad dressings with olive oil, lemon zest, and some pepper.

9. Almond Milk

Paleo diet does not include dairy products. Therefore, replace regular milk with almond milk to prepare cereal, smoothie, or dessert. Almond milk contains fewer calories, which is ideal to maintain a healthy weight. However, you need to opt for an unsweetened version to keep your paleo diet on track.

10. Stuffed Sweet Potato

You can still make stuffed sweet potato without overloading it in sour cream and cheese. You only need some fresh vegetables and meat to prepare mouthwatering stuffed sweet potato that suits your paleo diet.

When it comes to stuffing, you should also try shredded chicken, tomato salsa, beef, and boiled corn etc. To prepare a fancy yet paleo-friendly meal, add cranberries to stuff sweet potato. A medium-sized sweet potato contains a considerable amount of potassium, vitamin A, vitamin K, and magnesium that improve your overall health.

11. Tomatoes

Tomatoes provide phytonutrient lycopene that facilitates cardiovascular health and fight factors that lead to the onset of prostate cancer, especially in men. You can eat as much tomatoes as you want on your paleo diet.

This low-in-calorie fruit provides protein, magnesium, dietary fiber, and beta-carotene. Therefore, add thick pieces of tomatoes in soup, salad, or even in a stew to eat a delicious yet nutritious meal.

12. Chicken

Chicken is a source of various minerals including calcium. Not to mention, when you consume a nutritious meal, it affects your health positively.

Chicken is also a paleo-friendly meal. You can add either grilled or baked chicken to your diet. You can serve it with mashed sweet potato or add some fresh lemon juice to enhance the flavor.

13. Coconut Butter

You can consume unsweetened coconut butter when following the paleo diet. Like coconut, it is also a storehouse of many nutrients. However, if you have any cardiovascular disease, consult with your doctor before consuming coconut butter.

14. Cauliflower Rice

Paleo diet does not allow rice or grains. So, you might crave them at the beginning. However, you can opt for this new trend and prepare cauliflower rice.

Blend stems and florets of cauliflower into a food processor until they turn into the size of rice, sauté them with olive oil and cauliflower rice is ready. One serving of the rice can provide fiber, vitamin K, and folate.

15. Tuna

You can make paleo-friendly tuna salad by adding kale, spinach, onion, and tomato. You can customize this salad by adding your favorite ingredient. Plus, avoid dressings with mayonnaise to make it a clean meal.

Bottom Line

Paleo diet is all about eating clean and organic food sources. With a wide variety of clean food to choose from and it’s numerous benefits to the body, it make whole lot of sense to embrace paleo diet as a lifestyle. We have a detailed paleo diet guide for those who want to give it a try.

The post 15 Foods to Eat on a Paleo Diet appeared first on Podcastpedia.

What is Wine?

Wine, primarily driven from the Latin word vinum is a most consumed alcoholic beverage around the world. It is typically fermented without any sugar, water, enzymes and any other nutrients.  Yeast is an important substance in the wine added to convert the amount of sugar in grapes into carbon dioxide and ethanol.

There are many fruits that can be used to make wine including plums, apples, and cranberries however; it is mostly made with grapes. According to experts grapes are loaded with magical nutrients like vitamin B6, calcium and potassium – substantiating a major requirement of the human body.  Nutritionists and health experts have confirmed how wine can improve your overall health instead of just pairing up greatly with your food.

Composition of Wine

Wine grapes, with all their nutrients, vary not only in size but taste and composition as well when compared with table grapes. Comparatively, they are sweeter, smaller and contain more seeds than table grapes. Mostly wine companies around the world use Vitis vinifera, which has a Caucasus origin. Besides this, thousands of other Vitis vinifera varieties are used by winemakers. Vitis vinifera seeds have undeniable nutritional value adding to the overall health benefits along with the savored and delicious taste. Below is given the list of nutritional elements of grape seeds present in wine:

13 Surprising Health Benefits of Wine

1. Help in Reducing Liver diseases

With a sufficient amount of phosphorus, wine is a great way to regulate hormones. It improves digestion, which ultimately helps you steer clear of liver disease.  According to some pertinent studies, wine drinkers around the world tend to have a lower risk of suffering any kind of liver complication or disease. Surprisingly, an intake of wine debunks the myth that it harms the liver.

2. Healthy Eyes

Drinking red wine is considered a healthier option as it has high Riboflavin and resveratrol content, which not only enhances oxygen circulation in your body but protects your eyes as well. The two substances particularly prevent an unwanted growth of the blood vessels in your eyes. Moreover, it steers you clear of the symptoms associated with macular degeneration – which in turn can lead to accelerate aging and cataracts.

3. Teeth Protection

Fluoride in wine is a great natural source to prevent tooth decay. The fluoride and polyphenols in wine help remove certain harmful bacteria that can damage your teeth. In addition, it can also be a natural treatment for people who are suffering from gum disease and inflammation. Seeing the other side, while getting totally engulfed in the taste of wine, specifically Merlot and Cabernet, it is important not to indulge the beverage in excess, which in turn could lead to teeth discoloration.

4. Help to reduce vascular Diseases

Recent research has indicated how moderate wine consumption helps people struggling with vascular diseases including cerebrovascular and coronary diseases. It also keeps the blood vessels healthy, enabling proper blood flow. The presence of potassium aids in stabilizing the heartbeat. However, excessive drinking may cause addiction and increase the rate of uncertain vascular risks. Moreover, alcohol consumption after the forties and fifties mostly increases the risk of vascular disease.

5. Prevent Cancer

Iron helps strengthen your immunity and help you steer clear of developing cancerous cells or free radicals. The mentioned antioxidant has the power to protect you against free radical damage to inhibit the function of cancerous cells and their feeding process. Plus, iron is also the foremost mineral that combats symptoms associated with colon and breast cancer.          

6. Regulate Cholesterol Level

Besides providing various health benefits, the resveratrol in wine removes the blockage of blood vessels and helps reduce bad cholesterol to prevent blood clotting. Moreover, resveratrol reduces considerable amounts of LDL (bad cholesterol) and increases HDL (good cholesterol) which lessens the plaque coating by 12%. On the other hand, drinking an excessive amount of wine may heighten the rate of LDL, which may lead to a cardiac arrest or a stroke. Thus, consuming a moderate amount of wine is preferred for managing your cholesterol.

7. Healthy Bones

Red wine is commonly known a good source of strengthening bones as it contains sufficient amounts of vitamin B6. It helps improve the mineral density of the bones, particularly the thigh and hip bones.

8. Enhances sleep Cycle

Vitamin C in wine helps in scaling down the oxidative stress, relaxing the body.  It also regulates the temperature of the body by speeding up your sleep hormones. The release of melatonin (sleep hormone) due to the consumption of wine helps the body acquire a calmer position – helping you to drift off faster.

9. Prevents Cold and Flu

Wine is considered an easy solution to develop and enhance your immunity against everyday diseases like cold and flu. Experts believe that drinking wine on a daily basis triggers antioxidant flavonoids produced by the body, which helps fight the virus that causes cold and flu.

10. Skin Benefits

 Grape seeds in wine are one of the ways to get the healthy and glowing skin.  Drinking a glass of wine inhibits the excessive growth of bacteria that causes acne and other skin related complications. This surprising benefit of wine is all thanks to a combination of benzoyl peroxide and resveratrol.  On the other hand, these skin benefits may have an alternate effect if a person is genetically mutated to consume wine that can instantly cause dark complexion. To prevent that from happening, medical professionals suggest you should gradually increase your wine in take instead of gulping down two or three glasses at a time.

11. Weight Control

Grape seeds are nutritionally full of a compound known as Piceatannol. This compound is considered rich in enhancing your metabolism and blocking fat cells. People struggling with obesity can control their body mass just by adding one glass of wine in their daily regimen.

12. Helps fighting Food Poisoning

According to recent medical studies, wine can also kill bacteria and pathogens that can cause food poisoning. In this regard to this, the stomach wine model discovered how antioxidants present in wine aid in strengthening immunity against Listeriosis.

13. Improves Mental Health

Studies related to alcohol in the past few decades have clarified the fact that moderate consumption of wine can help you steer clear of the symptoms of depression. Studies found that drinking fifteen grams of wine reduces stress levels and improves overall mental health. However, it is important to monitor heavy consumption as it may increase the risk of depression instead of reducing it.

Conclusion

To crown it all, health benefits associated with wine consumption are certainly ineluctable as it contains some great source of nutrients that are required by the body.  However, considering safety measures to ensure adequate consumption of alcohol is an important aspect. Aforementioned benefits of wine debunk many myths attributed to wine consumption and elaborate how drinking wine can bring health benefits.

The post 13 Surprising Health Benefits of Wine appeared first on Podcastpedia.

New technology, novel ways of working and rapid economic shifts in the last decade have unleashed the force of the independent professional economy like never before. Whether consultants, realtors, nutritionists, life-coaches, graphic designers, hobbyists-turned-entrepreneurs, freelancers, or in more recent years, gig economy workers, more and more Americans are powering the economic engine of the country through self-employment. People are no longer tied to a single paycheck and their life choices now come front and centre, with full control of their destinies.

But did you know that a visit to the E.R. alone can run as high as $3000 for uninsured patients? And that doesn’t even factor in the cost of treatment, medication, or surgery. 

In the United States, medical insurance coverage is (usually) the onus of the  employer. When you go independent however, you may find yourself intimidated by staggeringly high premiums, minimal coverage and unsettling amounts of verbiage by healthcare providers – which makes you stay away from it! No one wants things to go south, but Health Insurance could be that much-needed safety net to protect against unforeseen accidents, illnesses, and emergencies.

If you’ve just gone independent, or are a solopreneur, sole proprietor or freelancer, you have the following core options for purchasing coverage:

1. Group Plan
Purchase insurance as a “Group of 1”. This option is only available in about half of the states. Check aggregators such as EHealth or your current insurance service provider to check eligibility. In case that doesn’t work, you can hire a trusted friend or family member and pay them part-time minimum wage (must be 20 hours) to help you qualify for group health insurance plans.

2. Get low cost individual coverage
Head to Healthcare.gov and purchase individual coverage through the Affordable Care Act’s health insurance exchange called Health Insurance Marketplace. Based on your income, family size and medical history, you might just be eligible for fabulous tax credits and phenomenal savings. If lady luck is shining down on you, you might qualify for free or low-cost coverage through the Medicaid and CHIP programs in your state – which might meet all your current requirements!

‍3. Buy group health coverage with other freelancers
Say what? Yes, you read that right. Freelancer’s Union has been promoting the interests of independent workers through advocacy, education, and services for several years now. Sounds too good to be true? It gets even better – Membership is 100% free!In fact, Freelancer’s Union also offers low-cost preventive and emergency health coverage for independent professionals under 30 at less than $500 a month.

‍4. Buy Supplemental Insurance
Basic health coverage will only get you so much. You absolutely need to prepare for the unexpected. For a small top-up, you should be able to secure yourself a tidy dental insurance, critical illness coverage and accident insurance.

Knowledge is power, and all the information you need to make the right selection is at your fingertips! Your priorities and lifestyle as an independent professional are completely different from that of your 9-5 days! So when it’s time to choose your plan, here are a few major considerations to choose the best plan for you.

A. Your existing healthcare needs
Do you have prescription medications, preferred doctors, or frequent visits?

B. Current Lifestyle
Are you chained to your computer or can we find you midnight diving off the coast of Maldives? If your job involves frequent travelling, such as that of a travel photographer, the chances of meeting with an accident are more.

C. Budget
Straight up, how much can you afford to shell out for your insurance premium. Remind yourself to think of this as an investment within yourself vs a payment.

As an independent professional, even a day off from work due to ill health or a medical emergency can result in loss of business, thereby increasing chances of financial stress. Safeguard your hard-earned savings by providing them with a great cover for medical costs at the time of illness and medical emergencies!

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