Healthy Meal Plans - Guidelines To Follow

These days when junk foods, processed foods and other unhealthy edible treats are very common in the market, it is of importance that you know how you can plan your meals. Planning meals will help you eat healthily.

Healthy meal planning is something that many people may find challenging, yet with the help of some pointers, you can certainly ease this difficulty and make sure that everything you and your family eat is delicious and nourishing.

Healthy Meal Plans - Guidelines To Follow

• Develop a cycle menu for about 4-6 weeks. This will help provide variety to your meals.

• Your menu cycle must include balance; Balance in flavors such as sweet, sour, savory, tart and lightly spicy. This balance will help awaken and stimulate the taste buds. Balance also refers to the contained nutrients in each meal. Meals that you will prepare and serve to your family must provide them with nutrients. Meals should have protein, carbohydrates, vitamins, minerals and other nourishing components found in a variety of foods.

• Your meals must be emphasized with variety. Change the types of menus that you prepare and serve every day. Every now and then, you may try to cook foods that are unfamiliar to you.

• Contrast is also another important aspect of meal planning. Food texture and appearance of foods must be considered. Textures of food include smoothness, crispness and fluffiness. You should avoid using excessive amount of the same kind of foods in just one meal. Make your dish striking by using different shapes and sizes of ingredients.

• Color also makes the meals and foods appealing to the eyes. When your dish has only one color, you tend to have less desire to eat it; but if the food has various colors in it, your mind thinks that it is delicious even if you have not tasted it yet. Vegetables and fruits add the natural colors you need in your meals.

• In planning meals, there are several things that contribute to your challenges like calorie counts. To be successful in healthy meal planning, you can avoid all these difficulties by making everything simple. Meal planning does not have to include too extravagant or elaborate meals every day. You just have to stick to foods that you love and enjoy. There are also easy recipes that you can find online which incorporate ingredients that are new to you.

• In making changes to your diet, you should not do it all at once. Make changes gradually and slowly. It would not be realistic to make your entire meals on the completely healthy side in just one night.

• There are certain foods that you know are not that healthy enough, but you should not consider these foods are wholly prohibited. You may still include them in your meals, but what's important is you consume them moderately.

• Remember that you may plan the healthiest meal of all, yet if your attitude in eating will not be healthy, then your efforts may all be for nothing. Eat your planned meals with the family and enjoy them together. Always eat breakfast to jumpstart the metabolism.

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Healthy Snacks for Kids at Night

Kids need to be fed on healthy snacks at night just as much as adults. Just before they retire to their beds for sleep, kids must be given a snack or two to ensure that they obtain the last nutrients they need for the day. It is common to find parents feeding their kids with fruits at night. Parents have taken into including parfaits as part of the healthy snacks they feed their kids with at night before they go to bed. The base of the parfaits should be made of purely fruits or grapes, or where possible, a combination of the two.

Healthy Snacks for Kids at Night

If you are looking for the healthiest choices of snacks for your kids at night, you should never veer too far away from berries. Get hold of a plate and place those berries around it in various groups. Divide up the plate into various sections where one is composed of cheese, the other one has crackers and the last one contains an assortment of melon balls. This option is very good when divided into smaller portions for one or two kids. It can also be served in larger portions depending on the number of kids being catered for.

There aren't better nutritious or healthy snacks like celery. However, for added nutrition, they should be filled with peanut butter. This is considered a very nutritious vegetable snack hat the kids will benefit greatly from while they are asleep. However, it also provides kids with protein and iron in sufficient amounts. Not only this, but these types of healthy snacks are well equipped to make kids full and eliminate any hint of hunger they might have felt at night even after consuming their last plate of dinner.

Cracker sandwiches are very good healthy snacks for kids to take at night. If they are to be of great benefit to the kids, the parents must prepare them from whole grain crackers. The addition of cheese or peanut butter will do wonders for this type of snack. If you want to add cheese, try to use Turkey and chicken rounds, but if you desire to use peanut butter, they should be accompanied with apple slices.

If you have never tried working with toast as part of the base of healthy snacks for your kids at night, you are missing out on a lot. Toast can be used in a variety of ways to feed your kids with what their bodies require for good health. You can either make use of cheese or peanut butter together with the toast to add its nutritional value. The beauty of feeding your kids with toast, as the main base of any healthy snacks you wish to offer to them, is that you can use it with multiple types of foods and your kids will enjoy it.

Kids need plenty of healthy snacks as they grow up. These healthy snacks can be fed to kids at night to make up for the nutrients they might have missed out on during the course of the day.

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Healthy Heart Diet Plan

Healthy heart diet plan assumes significance from the fact that a healthy heart is the most fundamental requirement for healthy living. Though health covers a vast area, health of the heart is of paramount importance because the functioning of the heart is central to our living. In today's world, heart problems are very common. There are also a variety of problems affecting the heart. Though considerable medical advances have been made in treating heart ailments, having a healthy heart diet plan is not only the simplest and the most effective way to take care of the heart but also a fundamental requirement.

Healthy Heart Diet Plan

We will discuss some of the diets that are good for the heart and some that are not good. As a way of drinking to your health, I will start with the red wine! Red wine is rated high as an antioxidant. It helps in reducing what is known as bad cholesterol, while boosting good cholesterol. Red wine also improves digestion which again is good for the heart's functioning.

Another good item is fatty fish. Experts in heart health recommend eating fatty fish at least twice a week. There are two types of fats, omega-3 fatty acids and saturated fats. Omega-3 fatty acids are beneficent fats in that they lower triglyceride levels, decrease blood pressure, and retard the growth of plaque in the arteries. Fatty fish are rich in omega -3 fats and low in saturated fats. Some other fish varieties like herring, mackerel, and sardines also have high omega-3 content.

The third type of diet is nuts. The good news is that all nuts are good for the heart. Almonds are particularly rated high by nutrition experts. Nuts also have omega-3 fatty acids and many other valuable nutrients which strengthen the lining of arteries and lower LDL cholesterol.

Beans, cantaloupe, oranges, whole grains, broccoli, garlic, and avocado are also good for a healthy heart.

Many people consume some of the above items of food but unfortunately, most of the people do not have regular food habits. A conscious attempt should be made to include some of these items in your food on a regular basis. It is also necessary to give up certain items of food which have high levels of saturated fats. While you may not be able to totally eliminate items like oil, ghee, milk products etc, you can definitely restrict their consumption.

Including some fruit in your meal, making a habit to consume some quantity of nuts as an after the food dessert etc. will have a positive effect in developing a healthy heart. Take healthy balanced food intake of at least 5 servings of fruits and vegetables a day and avoid saturated fats.

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Top Ten Healthy Snacks for Kids

Whether they're running, jumping, chasing, playing, dancing or just following you around asking questions, one thing is for certain - kids are always on the move! And all of that energy leads to large appetites.

But when it comes to getting kids to eat healthy snacks to renew that energy, many parents find themselves stuck in gridlock. So how can parents compete with endless junk food options and get their kids to eat healthier snacks? You can start out by offering these top ten healthy snacks that will get your kids excited about eating right.

Top Ten Healthy Snacks for Kids

Ants on a Log 
This fun and healthy snack for kids is a classic that's been pleasing youthful palates for generations. All you need is some celery stalks, peanut butter, and raisins. Simply slice celery stalks down the middle and spread each side with peanut butter. Next, place raisins on top of peanut butter, spacing them out to look like ants marching on a log.

Homemade Snack Mix 
Snack mixes are great on-the-go snacks for kids. They can also be an excellent healthy snack, depending on what's in them. Making your own snack mix is an inexpensive and easy alternative to buying store-bought mixes. Use ingredients like nuts, dried fruit chips, seeds, granola, and carob for a healthy and delicious snack kids will love.

Green Bean Chips 
A healthier alternative to potato chips, green bean chips make eating green beans fun again! Kids will love the crunchy, salty flavor. They can usually be found at your local health food store. Many regular grocery stores are also starting to carry them too so be sure to check out using this healthier snack to replace regular potato chips.

Hummus and Pita Slices 
Made from fiber and protein packed chickpeas, hummus is a delicious and versatile spread. It comes in a variety of flavors and is available at most grocery stores. It's also simple to make from scratch at home. Serve with toasted pita slices for a yummy snack kids can get excited about.

Sunflower Seeds 
Sunflower seeds are another fun and healthy snack for kids. They're a great source of vitamin E and a good source of vitamins B1 and B6 too. Shelled or unshelled, roasted, salted or not, your kids are sure to enjoy this classic healthy snack. For a fun family activity, grow some sunflowers in the yard or in pots and have your kids help you harvest them.

Cinnamon Toast 
This snack combines cinnamon, bread, margarine, and a touch of sugar - all things kids love! Simply toast your favorite healthy bread choice, spread lightly with margarine and sprinkle with a touch of sugar and cinnamon. Your kids will be requesting more of this favorite low-fat snack.

Popcorn Made Healthy
Popcorn isn't as unhealthy as everyone thinks it is. It's actually all of the stuff we put on it that makes it so bad for us. Kids love popcorn, but all that butter and salt equals a bad snack choice. Make popcorn healthy again by popping it plain and topping it with nutritional yeast, which tastes great and is full of amino acids and B complex vitamins.

Yogurt and Pretzels 
Calcium is essential for healthy bones and teeth and yogurt is rich in calcium, not to mention cultures that aid in digestive tract health. Yogurt comes in all kinds of fun flavors that mimic the taste of your kid's favorite desserts. You can also buy plain yogurt in bulk and top it with fresh fruits. Add some pretzel sticks for a great healthy snack.

Fat is actually a good part of any diet, as long as it's the right kind of fat. Avocados are full of healthy unsaturated fats. They're also a great source of potassium, fiber, and vitamin C. Mash up with tomato and a splash of lime for homemade guacamole, use instead of mayo on a sandwich, or place on toasted bread for a quick, nutritious snack.

A smoothie is a lot like a milkshake-only much healthier! Your kids will love the fruity ice-cream like taste and you can sneak in all kinds of healthy additions. Use fresh fruit like strawberries and bananas, soy or rice-milk and limit the sugar. You can also use smoothies as a way to introduce new fruits for your kids to enjoy like mangoes and kiwi.
These top ten healthy snacks for kids are sure to get your kids more excited about eating right.


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Healthy Breakfast Ideas to Get You Going

Remember the speech "breakfast is the most important meal of the day" from you mom?

Your mom isn't the only expert in our midst. According to Mayo Clinic breakfast fuels the body and gives you energy to keep you going for hours. The National Institute for Health reports that whenyou eat a healthy breakfast you are less likely to overeat later in the day. Weight Watchers teaches if you are trying to lose weight - skipping meals may cause you to gain weight. Think about this. Breakfast is really "breaking" your night time "fast". So if you skip the first meal of the day your body will be running on the energy (food) from the day before. That's a lot to ask of your body. Don't you think?

Healthy Breakfast Ideas to Get You Going

But wait, you already know that.

So what's the problem? How to do it.

Squeezing in a healthy breakfast

Mornings tend to be hectic for most of us. For some of us the kids, husband and pets are more than we can juggle. For the rest of us just getting out of bed is challenge enough. Adding breakfast to the mix and a healthy one at that just seems like too much.

Good planning, change a few habits and you're over half way to improving your health. It's equally easy to eat healthy as it is to eat unhealthy. You're just in the habit of eating unhealthy. Now is a good time to develop the habit of eating healthy.

  • Start the night before you go to work.
  • Think about what you want for breakfast the next day.
  • Set out any dry ingredients and any bowls, blenders or pans so they're ready for use.
  • Make breakfast the night before and put in the refrigerator.
  • Make a weeks' worth, divide it into daily portions.
  • Pack a to-go breakfast the night before.

Quick healthy breakfast ideas

You have plenty of ways to get in a healthy breakfast each day, and it doesn't always have to be a your mom's breakfast of cold sugary cereal, fried eggs and bacon.

Healthy breakfast ideas to get you going in the morning:


  • A whole-wheat pita stuffed with organic scrambled or hard-boiled eggs, organic sliced tomatoes
  • Organic egg omelet with chopped vegetables, fruit and 100% whole wheat toast
  • Breakfast sandwich with 100% whole grain bread sliced and an organic hard-boiled egg


  • Cooked oatmeal, steel cut oats or multigrain cereal topped with almonds or dried cranberries
  • Whole grain high fiber (at least 8 grams) cold cereal


  • A whole wheat tortilla filled with vegetables, salsa
  • Vegetable smoothies - blended romaine lettuce, kale, spinach, banana, flax seeds and protein powder
  • Carrot, celery, cucumber sticks and yogurt
  • Celery sticks, peanut nut butter and raisins


  • Yogurt with chopped fruit, nuts and raisins
  • Fruit smoothies - blended from fruits, some low-fat yogurt and a spoonful of wheat germ and protein powder
  • Trail Mix of nuts and dried fruit
  • Sliced apple and almond nut butter

Pancakes - Waffles

  • Multigrain pancakes with fruit and yogurt
  • Buckwheat pancakes with pecans
  • A whole-grain waffle with peanut butter

Bagels - Toast - Crackers

  • Whole-wheat crackers, bagels or 100% whole wheat bread with peanut butter or almond nut butter add a banana or apple
  • A whole-wheat vegetarian sandwich on a bagel with hummus, fresh spinach, romaine lettuce, tomato, cucumber

A word about food bars, protein powder and processed soy products.

Food bars are not always a good option. Food bars have become a popular to grab and go food for a speedy breakfast. However, it's important to read the food labels carefully. Many food bars have as many calories, fats, sugars and the overall nutrition as a candy bar.

Powdered protein can be a problem. The protein in protein powder is generally from whey, milk, or soy. Many people are allergic (or creates gastric distress) to milk and whey. The American Cancer Society recommends soy as cancer protective and the American Heart Association as reducing your heart attach risk. When selecting soy go with whole food sources, the healthiest option.

Processed soy is used in food bars and substitutes for protein such as veggie burgers. Processed soy like all processed foods are bad for you. Stick with natural, non-GMO (genetically modified organic) soy beans, tofu, miso, soy milk and whole food soy protein drinks. If you're wondering what company to go with check out Cornucopia Institute's Behind the Bean report.


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Greater Acces to Insurance Health in Florida

According to previous Census data, Florida had the second highest percentage of uninsured children in the entire nation, and Florida ranked third in the country for the number of uninsured children. More than one in six children in Florida, or 797,000 children, had no health insurance in Florida.

An estimated 8.6 million children had no health insurance coverage in the U.S. in 2007, and Congress passed two pieces of legislation that could have cut the number of uninsured children by almost half. President Bush vetoed both bills.

Greater Acces to Insurance Health in Florida

Florida Health Insurance For Families

The vast majority of uninsured Florida children came from families where at least one parent worked. More than two-thirds of uninsured children (or 71.4 percent) were living in Florida households where at least one family member worked full-time all year long.

More than half (or 60.7 percent) of these uninsured children were from low-income households with incomes below twice the poverty level. More than half (or 58.6 percent) of uninsured Florida children lived in two-parent households.

Half Of Medicaid Enrollees Are Children

Children make up about half of Medicaid's 42 million enrollees. Bills were introduced in both the House and Senate in 2008 to boost the Medicaid matching rate, but they were not included in the economic stimulus package that ultimately passed.

The U.S. has the highest Gross National Product (GNP) per capita in the world. It also has a lower life expectancy than nearly all the other rich countries, and even a few poor countries, despite being responsible for half of the world's health care bill. The U.S. also has the highest poverty levels of any wealthy country with large health disparities, and poor health outcomes.

Massachusetts Leads The Nation In Health Care Reform

National health care reform was modeled on the groundbreaking 2006 legislation of Massachusetts, which required adults to have health coverage. In Massachusetts, most people continue to receive insurance through employers with no changes. Those who were previously uninsured are now covered by subsidized programs such as MassHealth (Medicaid), the Children's Health Insurance Program, and the employer-based Insurance Partnership Program.

More people signed up for coverage at work, or bought coverage through the new exchange (the Commonwealth Health Insurance Connector Authority). Those who cannot afford insurance may obtain a waiver, but few have done so. Ninety-seven percent of adults in Massachusetts are covered by insurance now, and that's the highest number of any state.

The largest increase in enrollment was implemented through the Commonwealth Care program, which allows those with a family income under the 300 percent federal poverty level to receive subsidized health coverage.

Massachusetts also limits insurance companies from excluding people who have pre-existing conditions. That reduces the fear that insurance companies will drop you as soon as you get sick. The move toward universal coverage made it possible to prevent insurance companies from discriminating against people with pre-existing conditions.

The Outlook For Health Insurance In Florida

Now that legislation has passed at the national level, the critical implementation is just beginning. The goal is for Florida's residents to be able to invest in insurance that will be there for them if they need it, even when pre-existing conditions are found. That will make Florida health insurance a more secure investment. Those who can't afford it will also have greater access via subsidies so families and their children can receive long-overdue health care in Florida.


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Health Insurance Humana

Humana was started in 1961 by two lawyers who started a business building nursing homes. Four of their friends invested $1,000 each. They created a Heritage home and eventually owned 6 more nursing homes in 1968. They were able to expand when they acquire a hospital in Alabama. Finally in 1974, this nursing business was named Humana which now focuses on hospital business. During the 80's it has become the world's largest hospital company. Humana Health Insurance is one of the largest insurance companies that offer a wide range of products and services on top of their health insurance. Humana also serves military, seniors, individuals and many others. They are committed in helping employers and individual in managing cost for their health care.

Health Insurance Humana

The following are Humana Health Insurance plans and products.

1. Group Insurance is used by employers or companies in providing health care benefits to their employees. You will be provided with information to help you decide a plan that suits your need.

2. Medicare Plans includes coverage for prescription drugs. From basic to rich coverage, you will find one that you are looking for including top-notch facilities and services.

3. Individual Plans is best for those who are self-employed, retired or in a company that has no insurance coverage. This plan is designed to fit your lifestyle, health history and your age.

4. Specialty Benefits include dental insurance, life insurance, disability coverage, accident insurance, vision care, workplace voluntary benefits, employee assistance programs, critical illness coverage and supplemental health.

Humana Health Insurance also involves in social responsibility and help Americans build a healthy lifestyle. Humana Foundation started in 1981 which focus on health care, culture, education and disaster relief. They also help in supporting schools that specialized on students with disabilities. Today, this corporate involvement to community is continuously helping and supporting individuals across the country.

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The Obesity Epidemic

Obesity is a disorder in which a person has abnormal or excessive fat accumulation that may impair their health. A persons' Body Mass Index (BMI) is a simple index of weight-to-height that is most commonly used to classify overweight and obesity in adults. BMI is defined as a person's weight in kilos divided by the square of his/her height in meters (kg/m2).

- a BMI greater than or equal to 25 is overweight

- a BMI greater than or equal to 30 is obesity

 The Obesity Epidemic

BMI provides the most appropriate means of defining obesity and overweight in the general population, as it is the same for both sexes and all ages of adults. It's not without its inaccuracies, however, as it gives you a definition of your body mass-height ratio without actually measuring what your body mass consists of. For instance, it's not uncommon to find a bodybuilder at 1.77m (5ft 10in) and 101 kg (16 stone). This person would have a BMI of 32.2 and would be classed as obese. However on looking at the bodybuilder, who may well be 6% body fat, it's obvious there is no obesity. There are other measurements that can give an indication as to whether somebody is overweight or obese, including (but not limited to): Waist-Hip ratio, Waist-Height ratio and Lean-Fat Mass readings. BMI does however remain the best tool for classifying obesity in the general population.

Causes of Obesity

There is no getting away from the underlying cause of obesity; there is an energy imbalance between calories consumed and calories expended. Simply put, to become obese you need to eat more than you burn off. This comes down to the lifestyle choices and lack of physical activity of the individual who is obese.

There are some genetic causations of obesity that can increase ones appetite or determine how much fat your body stores. And indeed there are some medical disorders including; Cushings Syndrome (hormonal), Under Active Thyroid Gland (hypothyroidism; Again hormonal), and Polycystic Ovary Syndrome (PCOS). However these pale into insignificance when it comes to the cause of the vast majority of global obesity.

Globally there has been an increase in the intake of energy-dense foods that are high in fat, salt and sugars and contain very low nutritional value. This accompanied by a global decrease in physical activity, due in part to the increasingly sedentary nature of many forms of work, changing modes of transportation and increase urbanization, forms the platform from which our global obesity epidemic flourishes.

Health Consequences

We are all told that Obesity is a global epidemic that is sure to be the largest socio-economic burden on the planet in the near future, and we all seem to accept this. However do we really know why being Obese is so horrific? What is it about carrying an excess amount body fat that is crippling our (and many others) nation?

A look at obesity in more detail:

Obesity is concerning subcutaneous (under the skin) body fat that is split into different compartments of your body, some more serious than others.

- Lower Body Fat (all areas of subcutaneous fat below your hip bone, gluteal and leg) including marbling of fat between the muscle groups, and

- Upper Body Fat (all areas of subcutaneous fat in the superficial and deep trunk and breast.

These stores of body fat act as a reservoir for fat storage and release. Fat in your body is stored in cells known as adipocytes. In obesity, adipocytes become resistant to you body's attempt to discard of excess fat, which in turn leads to an even higher concentration of fat in these stores and, as a consequence, flowing into the bloodstream to be circulated around the body. Simply put the more fat you have, the more efficient your body becomes at storing fat. The consequences of an increase in fat storage include:

- Type 2 Diabetes

- Hypertension (High Blood Pressure)

- Cardiovascular Disease (Coronary Artery Disease, Stroke, Heart Attack)

- Cancer (Pancreatic, Throat, Kidney, Rectum, Colon)

- Gastro-Intestinal Disease

- Kidney Disease

- Disrupted Menstrual Cycle

- Infertility

- Obstetrical Risks (Still Birth, Caesarean Section)

- Musculoskeletal Disorders (Osteoarthritis)

Disease risk from the above is directly linked to an increase in BMI. These conditions are not only limited to the adult population, far from it. Childhood obesity is associated with a higher chance of obesity, premature death and disability in adulthood. But in addition to increased future risks, obese children experience breathing difficulties, increased risk of fractures, hypertension, early markers of cardiovascular disease, insulin resistance and psychological effects.

The Facts

If not yet, then this is when you will realise that Obesity is serious, serious problem.

- Obesity is the fifth leading risk for global deaths.

- At least 2.8 million adults dies each year as a result (30,000 in the UK alone).

- 44% of the diabetes burden, 23% of heart disease and between 7-41% of certain cancers is attributed to overweight and obesity.

- 1.5 billion adults are overweight, of these, nearly 200 million men and 300 million women are obese.

- Overall, more than one in ten of the world's adult populations are obese.

- In 2010, 43 million children under 5 were overweight.

- An estimated $100 billion is spent on obesity each year worldwide.

- The likelihood is that somebody you know will die of a disease related to obesity and overweight.

What we do now... What we need to do?

It doesn't take a genius to realise that obesity is a problem that isn't going away. If you don't believe this, then just take a look at the national statistics for 'obesity, overweight, physical activity and diet' over the last 10 years. There is a steady increase in the amount of people with the disease and the amount of people set to have it in years to come. What's worrying is that there's also a steady increase in the amount being done to prevent and treat the problem, (and I believe this to be true).

Many people will have their own opinion as to why this is the case, most blaming either the greed of the obese person or their poor education surrounding health, physical activity and diet. My opinion: there is no single cause for blame. Yes in some cases people will be unaware of the potential health risks associated with a poor nutritional status, but there are also those who are fully aware and simply can't afford the cost of healthy food (a cost that's growing at a seemingly exponential rate).

With the cost to manufacture processed foods remaining lower than the cost to farm and supply foods from fresh local sources, the price of a healthy diet is always going to remain a problem. One can only hope that the government intervenes sooner rather than later (which may well be the case if the socio-economic cost of obesity continues to rise). The need to educate people as to the risks of a poor nutritional status is essential. Everybody knows of obesity, but very few actually understand the perils one faces if they slip into the morbidly obese 'bracket'. However, education is most certainly becoming more accessible to, well, everyone. The Internet, social media and government are all on a push to spread the healthy word.

So what is it that's holding the fight against obesity and overweight back? For me the problem stems from our lifestyle. All you have to do is compare the lifestyles of people 50 years ago with today and then compare the rates of obesity. Our day to day lives are steadily are becoming longer, more and more sedentary, and increasingly stressful.

How many people actually work a job that involves much more movement than a pen to paper, or typing on a keyboard (oh and the occasional stroll to Gregs for breakfast lunch and second lunch)?

How many people walk/ride to work any more?

How many people truly hit their daily-recommended exercise quota?

How many kids go outside to play with their friends?

The truth is, our lifestyles now involve finding different ways we can sit down for extended periods of time. Whether it's for 8 hours in front of your computer screen at work, 4 hours in front your TV at when you get home, or an hour in the queue for the McDonalds drive through because you can't be bothered to get up and walk 30 yards to the counter.

Nothing is going to happen overnight and there is only so much that education and bringing the cost of healthy food will do. The truth is, unless we change, nothing will change.


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Obesity Surgery Options

The demand for obesity surgery has grown by leaps and bounds over the past decade, thanks to the explosive increase in morbid obesity rate.

Obesity is a leading public health concern today and it is not only overeating and lack of exercise that promotes obesity, our modern lifestyle is equally responsible for fuelling the phenomenon, which further elevates an obese individual's risk for heart disease, diabetes and premature mortality.

Worldwide obesity rate inches upward, so do the demand for surgical weight loss options. According to the World Health Organization (WHO), obesity has more than doubled since 1980, with more than 1 billion adults around the world are now overweight, and at least 300 million of them are clinically obese.

Obesity Surgery Options

Over the course of past few years, obesity surgery has grown in popularity, thanks to the vast advancements in surgery techniques and development of new surgical instruments. By some estimates, approximately 100,000 severely obese people in the United States go under the bariatrician's knife every year to get rid of those oodles of extra fat around their midsection.

Obesity surgery is the most effective treatment for chronically obese people. The National Institutes of Health (NIH) has recommended obesity surgery for people with a body mass index (BMI) of at least 40 or who have a BMI of 35 with serious obesity-related health conditions such as type 2 diabetes and sleep apnea.

Obesity surgery comes under the category of bariatric surgery which is further classified as restrictive procedures, malabsorptive procedures and combined restrictive/malabsorptive procedures. Each of these procedures has several variations.

Restrictive Surgery Options
Restrictive Procedures- As the name implies, these surgical procedures restrict the food intake by making the stomach smaller. Following the restrictive surgery, a person feels fully satisfied even after consuming less food.

The much more commonly performed restrictive surgeries include Roux-en-Y Gastric Bypass (RYGB), the Laparoscopic Adjustable Gastric Band (LAGB) also known as the Laparoscopic Band or Lap Band for short, Vertical Banded Gastroplasty more commonly known as Stomach Stapling, Gastric Sleeve surgery, and the Gastric Balloon.

Malabsorptive Procedures- The surgeries in this category are done on the stomach and/or intestines to alter the normal digestive process, which results in considerable weight loss. The main type of obesity surgery in this category is Biliopancreatic Diversion (BPD). Purely malabsorptive surgeries are no longer done because of quite high risks of malnutrition.

Restrictive and Malabsorptive Procedures- When used in combination, these procedures limit the absorption of proteins, calories and other nutrients by stomach, while also making the stomach smaller. Long limb or Distal Gastric Bypass and Duodenal Switch are the two most common surgical interventions for morbid obesity in this category.

Of all types of obesity surgery, Open Gastric Bypass (combination of restrictive and malabsorptive procedures), Laparoscopic Gastric Bypass (combination of restrictive and malabsorptive procedures) and Laparoscopic Adjustable Gastric Banding - Lap Band (restrictive procedure) are by far the most sought after surgical options by morbidly obese people.

While a variety of surgical procedures for morbid obesity are available, gastric bypass surgery is the most commonly used procedure. Gastric bypass surgery can be further categorized in three main types - Roux-en-Y gastric bypass (RGB), Mini-Gastric Bypass Surgery and Extensive gastric bypass (biliopancreatic diversion). According to the American Society for Bariatric Surgery (ASBS), an estimated 140,000 gastric bypass surgeries are carried out every year in the United States.

If you are dangerously overweight and have failed to shed those extra pounds through conventional approaches, such as diet and exercise, or if you are suffering from serious health problems caused by your massive body fat, then obesity surgery may be the only option for you.

For a number of people who've failed to lose weight through orthodox methods, getting Lap Band in India is quite helpful. Americans can pursue any kind of obesity surgery right in the US. US people with weight issues can get gastric sleeve and Gastric Band in Las Vegas.


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Ways of Preventing Childhood Obesity

Childhood obesity has become prevalent in developed countries. One fourth of the children in the US are overweight, and 11% are obese. There is evidence that excessive sugar intake, larger portion size, and the decline in outdoor and physical activity play key roles contributing to the rising rates of obesity worldwide. Hence, both over-consumption of calories and reduced physical activity are factors in childhood obesity.

Ways of Preventing Childhood Obesity

What is the best way to cure childhood obesity?

Prevention is the best cure for childhood obesity. Obesity can be control through many strategic interventions which include creating the right environment, imbibing physical exercise, and diet. Most of these strategies can be started at home while some can happen at school as children spend much time at school. After-school care services can play a significant role in influencing the diet and physical activity for children at an early age. The faster the plan is initiated, the better for today's generation.

What are the causes of childhood obesity?

Although the exact factors supporting childhood obesity are not entirely understood, it is a proven fact that obesity may occur when the energy intake exceeds the energy spent by children. Genetic factors also play a role in childhood obesity, but it is not the only factor to looked when trying to determine what causes obesity in children. Different outside factors like environmental factors, lifestyle preferences, and cultural conditions are also reasons for the rise in childhood obesity. The following are being considered as factors as well:

Behavioral and social factors

1. Diet: improper regulation of Calorie intake can be a factor as children consume foods of high calories but do not spend it in activities.

2. Fat Intake: Studies show that the fat intake has decreased in some parts while increased in some areas of the country. However, children have a robust system that burns fat efficiently. Hence it cannot be an isolating factor.

3. Other dietary factors: Soft drink intake by children has increased during the past decades and has been a significant cause of the of obesity and type II diabetes. However, no conclusive studies have been published as of now.

4. Physical Activity: Numerous studies have shown that nonphysical activities like watching TV and playing video games have contributed much to an obese population. Parents often encouraged their children to watch television and spend more time inside the home so that they can complete their work and babysit at the same time. Many children have recorded low participation rates in sports and physical education which has added to their chances to become obese.

What are the ways to prevent childhood Obesity?

Having a neighborhood that has a big and safe place to play sports as well as a school which encourages physical activities as a part of school work is the first step to getting children out in the open. A home where physical activity is considered necessary, and the right diet is encouraged will decrease the chances of a child becoming obese drastically. Less time in front of the television and family dinners at the table instead of the TV will be helpful as advertisers are targeting this age group influencing their eating habits to a great extent.

Obesity is a disorder that has multiple causes including depression and the physical and mental health of obese children. Cardio and digestive diseases in adulthood are common in obese children. Over-consumption of calories and reduced physical activity is believed to be the main factors in the occurrence of childhood obesity.

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Comprehensive Weight Loss Surgery Cost Guide

In today's world, obesity is the next man-made epidemic that needs immediate attention of the global health authorities. The urgency of the situation can be understood from the fact that there are more obese adults in the us than overweight adults. Thus to cover all the avenues we present to you a weight loss surgery cost guide which will provide all the in-depth details of undergoing a weight loss surgery abroad.

Extreme obesity, also known as morbid obesity, puts an individual at an increased risk of a number of health conditions. This includes hypertension, diabetes, coronary heart disease (CHD), and other fatal events such as stroke and heart attack.

Comprehensive Weight Loss Surgery Cost Guide

Incorporating permanent changes in the overall lifestyle becomes the need of the hour in such cases. Diet management, physical exercise, and healthy lifestyle changes are needed to shed weight. However, this approach rarely tends to work for people who are morbidly obese.

For people who are extremely obese, weight loss surgery is a convenient and a promising option to shed extra weight. However, it is not just a surgery. The patient is required to make a lifelong commitment to a healthy lifestyle. In the absence of such commitment, it is hard to witness the desired results.

The failure to adapt to the changed lifestyle has a direct impact on the total cost that the patient may have to incur later. This includes the out-of-pocket expenses that the patients pay to manage obesity-related comorbidities.

In this weight loss surgery cost guide, we have compiled the costs of the three most common bariatric procedures - sleeve gastrectomy, gastric bypass, and gastric band. Additionally, it examines some of the factors that control the overall costs, the out-of-pocket expenses, and the ways to make bariatric surgery more economical. Lastly, we list some of the best and globally renowned hospitals in the most popular medical tourism destinations that conduct weight loss surgery.

Types of Weight Loss Surgeries: Know The Difference

There are three major types of weight loss surgery that obese individuals can choose from. However, the eligibility criteria for each of these types of surgeries differ. For example, people with body mass index (BMI) greater than 40 are a suitable candidate for sleeve gastrectomy procedure and not gastric banding.

Cost of Bariatric Surgery Around the World

Even though the ultimate objective of each type of weight loss surgery is the same, the approach to achieve the desired results is different. Because of the difference in approach, the cost of bariatric surgery is different. Additionally, each type of weight loss surgery requires different expertise, levels of skills, and investment with respect to time. All these reasons also contribute to the cost of each surgery.

It can be seen that the cost of a particular type of weight loss surgery varies from one country to the other. Sleeve gastrectomy cost in India is just $4000 but the same procedure can cost as high as $20000 in the US. The cost of a particular medical procedure depends quite a bit on the laws that govern the healthcare facilities.

Factors That Control The Cost of Bariatric Surgery

The following are some of the factors that control the cost of bariatric surgery in a particular country:

1. The fees of the surgeon, anesthesiologist, and the supporting staff
2. Anesthesia fees
3. Cost of consumables and other medications
4. Room charges, operation theater (OT charges), and intensive care unit (ICU) charges
5. Pre-surgery lab tests and X-ray charges
6. Quality of gastric band used (if applicable)
7. The choice of country and hospital

Costs Additional To Bariatric Surgery Package

There are some other costs that are not included in the initial fee for weight loss procedure. These may include expenses associated with:
  • Vitamins and minerals: Patients may require vitamins and minerals after the surgery on a daily basis. This is especially true in the case of gastric sleeve and gastric bypass because it may lead to malabsoption of nutrients. As a result, the individual may face severe nutritional deficiency. Daly vitamin and mineral supplement helps prevent this deficiency.
  • Exercise and diet counseling: Exercising and diet management is essential after weight loss surgery. Only an individual who maintains good dietary habits and maintains a minimum level of exercise is able to see the desired weight loss results after the surgery. Bariatric surgery is not a miracle that produced results overnight. It takes a lot of efforts to achieve the desired body type and body weight.
  • Second surgery in case of "staged surgery:" Sometimes the weight loss procedure is staged, that is, it is conducted in stages. Secondary bariatric surgery procedures may cost extra.
  • Body contouring and cosmetic procedures: Massive weight loss after the bariatric procedure may lead to loose folds of skin. Such individuals may require or desire to undergo a cosmetic procedure to lift the sagging body areas. Such procedures may include tummy tuck, breast lift, breast reduction or breast augmentation. The greater the expectations out of the procedure, the higher is the time required and the cost of the procedure.
  • Follow-up cost: The candidate must visit the doctor for follow-up after the surgery. Such appointments with the doctor cost extra.

Cost of Weight Loss Surgery versus Cost of Staying Obese

Gastric sleeve cost, gastric band cost, and gastric bypass cost may seem huge at the time of consideration. Even obese individuals may once think of avoiding the surgery to save the surgery and out-of-pocket expenses. However, an individual may end up paying much more than the cost of the bariatric procedure for the management of comorbidities associated with obesity.

According to researchers, an individual may save as much as $3000 and more by choosing to undergo weight loss procedure to manage their weight. For some individuals, management of condition such as diabetes, sleep apnea, and hypertension accounts for a greater cost than $3000. Additionally, it has been observed that some procedures can let patients save at least $11000 per year after two years of the surgery.

Obese individuals invest their time and money in availing services that help manage such conditions. This may include purchasing medications, opting for a gym membership, and paying for OPD consultation with a specialist or a dietician. The total expenses per year for such regimen turns out to be greater than the cost of weight loss procedure in a maximum number of cases. Additionally, there is an added disadvantage of reduced mobility and diminished quality of life.

Thus, in most of the cases, weight loss surgery turns out to be a one-time investment. Undergoing the right procedure can drastically improve the quality of life while ensuring an improvement in conditions such as sleep apnea, diabetes, heart disease, and hypertension.

Is Weight Loss Surgery Covered By Insurance?

There was a time when bariatric surgery was not that popular and was never covered by insurance. However, today, insurance companies are starting to cover weight loss surgery more than ever.

Typically, insurance policies do not cover any experimental procedures such as duodenal switches and mini gastric bypass. However, a majority of major insurance companies have now started to cover laparoscopic gastric bands, laparoscopic gastric bypass, and gastric sleeves. However, that does not mean that your insurance policy includes coverage for bariatric surgery.

The coverage rules depend on the type and age of your policy. It does not depend on the insurance company. You must check this with your insurance carrier directly by letting them known your member identification number or policy number. If your policy states that weight loss surgery is included, insurance is typically the best way to go as compared to cash payment.

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Health Insurance For Kids

In 1997, the Congress amended the Social Security Act for paving the way for the SCHIP, State Children's Health Insurance Program. The aim of the program is to extend Missouri health insurance coverage to kids from families, the income of which exceed the eligibility criteria of Medicaid. These are the people who are not able to afford private coverage for health insurance. In 2007, the state of Missouri redefined their Medicaid program into the Missouri HealthNet that offers health care to eligible candidates.

Health Insurance For Kids

As a part of the transition, the Missouri health insurance plan, Missouri HealthNet for Kids helped provide health care amenities for children who qualify for the Medicaid as well as for the uninsured children under the SCHIP low income program. What are the eligibility requirements? In case you need to be eligible for the HealthNet for Kids, the child should be aged less than 19 years of age, and should apply for a social security number.

More than that, the kid should be a citizen of the US or an eligible non citizen. A kid who is born in the US is a US citizen, and should be qualified for the Missouri health insurance HealthNet for Kids, irrespective of the citizenship of the parents. Other than that, the income of the kids' family should be in accordance with the income specifications that have been laid down by the Missouri HealthNet for Kids for participation.

Are there any Specifications for Income?

The Medicaid aspect of the Missouri HealthNet for Kids extends health care coverage for kids irrespective of the status as to whether they are uninsured or insured. The only criteria is that the net monthly income should not be more than 185% of the federal poverty level FPL for kids aged below a year, or about 133% of FPL for kids aged from a year to 5 years, or about 100% of the FPL for kids who are aged between 6 years and 18 years. Other than that, if you are uninsured as a kid, and the gross monthly income of your family is not 150% of the FPL, you can qualify for the Missouri HealthNet for Kids.

Eligibility Guidelines for SCHIP

If you are an uninsured kid, and have a family earning that is above the income guidelines for the Medicaid part of the Missouri HealthNet for Kids, you may be considered as eligible for participating in the SCHIP part of the Missouri HealthNet for Kids. The program covers kids who have a gross family income that is above 150% of the FPL, but not more than 300%. The child should also have been uninsured for a period of 6 months without the family's total earning being within $250000.

Premiums: When it comes to the SCHIP premiums, it is paid by those who take part in the SCHIP aspect of the Missouri HealthNet for Kids on a monthly basis. This is an amount that is paid according to the income and size of the family members.

There is a different approach as far as getting missouri health insurance leads is concerned. This practice has been in operation in the sphere of missouri health insurance for more than 5 years now.

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Preparing For The Health Insurance Open Enrollment

Open enrollment can be nerve-racking, to say the least. You may want to throw your computer against the wall from all the questions on the Health Insurance Marketplace. All of that sweat and tears, just to see if you qualify for a tax credit to reduce your premiums. There is information you need first to help with the process. Without it, preparing could cost you time and thousands of dollars.

First off, what you had for coverage in the past, or how you think the coverage should be, is probably not the case. Why?

Preparing For The Health Insurance Open Enrollment

That is because the rules have changed. Period. You have to go into these plans with an open mind.

The new plans have to be a "Qualified Health Plan", or QHP. They consist of 3 main things:

1. Essential Health Benefits
2. Meets the actuarial values set by the new law
3. A Metallic Plan

In order to receive tax credit, you must first qualify. There is a list of things that are needed to help with the process.

1. Last years tax return. Your income will be off of current year for the tax credit, but the last year's tax return gives you a baseline. It also has information that the marketplace will ask for. It is a good reference.

2. A snapshot of what you make in 30 days. If you were self-employed or work off commissions, you would use the income after your deductions (in most cases). If it cycles up and down, take the average, or speak to a CPA or other tax professional.

3. Based on income, filing status and premiums, you may qualify for a tax credit. With some preliminary checking with a qualified insurance professional, you can save hours of time wasted to find out you do not qualify. Oh, and you would spare your computer.

The balance between coverage and cost has seemed to shift. Before healthcare reform was in full effect, you would save just enough money to pay for the difference in deductible when you chose a higher deductible. If something happened in the first 12-18 months, it would be a wash in savings. If nothing happened, you would be ahead of the game.

Today, its reverse.

Moving your budget aside for the moment, there is a financial incentive to go with a lower deductible plan. You don't save as much as you would pre-health law. But not everyone can afford the lower deductibles.

Moving to the Bronze, or the HSA qualified plan you can still save money. Sure, it's a higher deductible. If all you did were contribute the premium difference in an HSA account, you would have at least half of your deductible during the same 12-18 months. If you are a family of 4, for example, you can save enough for the individual deductible on the policy in 12 months, give or take. This does not include the tax savings you would receive for contributing to an HSA account.

There is one more thing to be better prepared. Everyone should review his or her life insurance policy. You are already going through a bunch of stuff for your insurance; you might as well take care of it. Otherwise you have to pull it all out again, and spend extra time on it. If you ever get time to go back to it.

Many do not have a life insurance policy in place. This is a good time to take care of it. Life insurance will not be any less expensive for you in the future. You will not see a 'sale' on life insurance. It will continue to go up as you age.

If you have a policy, it is a good time to review it. It has probably been years. Chances are it is not enough life insurance to cover income replacement, debts and basic necessities.

All of these things will help you prepare for open enrollment and beyond. Do your homework with a qualified professional. This will save you time and money.


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Health Insurance For Self Employed

Set against the backdrop of recent economic uncertainty and the need by many organisations to reassess their employment practices, increasing numbers of people now opting to go self-employed. A dream career move for many, self-employment can offer exciting new opportunities, freedoms and flexibility as well as the chance to really take control of your own professional future. It's not all necessarily good news though.

 The security offered by employers in the form of holiday pay, insurance cover and sick pay must now be met by the individual. Health insurance offers an important support service to anyone going it alone and reliant largely on their own time and efforts to keep the business moving forward and the cash coming in.

Imagine if you were ill. What would happen then? Who would run your business, fulfil your orders, win new business and keep things on an even keel? You need an income, an amount of regular money to support you and your family. Income to cover your everyday living expenses. How would you retain control over your time and your business? What if you were laid up ill for any length of time? The hard fact is that without private health insurance for you and your family you would probably struggle to make ends meet. The longer your health suffered the more your business would suffer.

Taking out health insurance can make all the difference for self-employed people. It offers you the ability to retain a level of control over your business despite the threat that your illness poses. If you are self-employed you will know only too well how important it is to manage limited resources with optimum efficiency. Perhaps your most vital resource other than cash in the bank is time. Time always seems to be at a premium when you are working hard to build your business, and anything you can do to make time work harder and more profitably for you can only be a good thing. If you need quick diagnosis or rapid treatment, have an accident, find yourself unable to work over the long term or suffer a disability, your health insurance can be there to help you through and retain control.

Of course policies vary widely and the nature of cover you can expect will range from low cost policies offering limited scope such as simple dental cover to those with wide-ranging and comprehensive benefits. Some of the issues that might help you choose the right sort of health insurance for your specific type of business and lifestyle might include whether you want initial tests, consulting fees, hospital and accommodation charges covered. You may have preferences too when it comes to things such as home nursing, alternative therapies and the payment of GP fees. Some policies will offer you special discounts on health clubs or a no-claims discount that can drive down the cost of your policy over the years. As always, the deeper and broader the cover the higher the premiums. Critical illness cover in the form of a lump sum and Income Protection Cover in the form of monthly income until you have been assessed as having made a satisfactory return to health are at the top end of the scale and will of course be the most expensive forms of cover. When considering the cots of self-employed health insurance it's worth bearing in mind that your policy may very well be acceptable as a genuine business expense and therefore tax deductible.

Take a good look at the market place to make sure that you find a policy that you feel addresses the most important aspects of health cover for you. One of the best ways to compare the options available is to use a comparison website. Enter your information only once to have the market placed quickly interrogated and your best options put before you. Always be sure to check the small print. Some polices for example won't pay out until a year or two years after you sign up. Others might have particular criteria when it comes to occupation, location, pre-existing health conditions or age, so check the small print carefully.

Health insurance, like private dental insurance and other personal insurances, makes sense for many people, especially those with families and the self-employed. Mark Bartley has been providing help and information for people in all kinds of situations, to make the choice of personal insurance products easier.

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Calorie Intake To Lose Weight And How Much Calories Do You Need?

Many people attempt to limit their daily calorie intake to lose weight. I too, am no exception to the majority as this thinking makes the best sense out of the entire weight loss mechanism.

I consider the entire weight loss mechanism as merely a game of calorie intakes - a fair game that revolves around mathematics. And the general rule of the game is,

To drop pounds, your calorie consumptions need to be less than the calories you use up (calorie deficit).
To put on pounds, your calorie consumptions need to be more than the calories you use up (calorie surplus).
That is it!

Calorie Intake To Lose Weight And How Much Calories Do You Need?

So, How Is Calorie Deficit Calculated?

To produce a calorie deficit, you have got to figure out your "total daily energy expenditure" (TDEE) first. TDEE fundamentally means the level of calories a person uses up every day. TDEE is usually called the "maintenance level", indicating the per-day calories that you ought to consume to break-even on the calories that you will be burning per-day.

There are a handful of approaches to gauge your TDEE. The one that I follow multiplies "Basal Metabolic Rate" (BMR) with an "Activity Factor". So,

TDEE = BMR x Activity Factor

BMR will be the number of calories your body burns up in order to maintain your biological bodily functions. This includes digestion, breathing, cell regrowth, and so on. Like TDEE, there are a few recognized approaches in estimating BMR. I will recommend the one that works finest for me.

Katch-McArdle Approach To Calculate BMR By Analyzing Lean Body Weight

The formula is,

BMR = 370 + (21.6 x lean mass in kg)

Let's give some thoughts to this scenario:

Your body weight is 176 lbs (80 kilograms).
Your body fat percentage is 18%.
With 18% body fat, your lean mass should be 82% (100% - 18%) of your overall body weight. In terms of kilograms, your lean weight would probably be 65.6 kilograms (80 kilograms x 82%).

Solving the math here,

BMR = 370 + (21.6 x 65.6)

= 1,786.96 calories

This implies that in order to keep up with the biological bodily functions of your body, you will use up 1,786.96 calories a day.

You could ascertain your actual body fat percentage using the skin-fold methodology. It's actually relatively cheap, realistic, and provides practically the same readings in comparison to those costly techniques that give you laser perfect readings. Frankly, you won't need laser perfect readings to get you going. You only need a number so that you can track your growth with!

Working Out TDEE By Means Of Multiplying BMR Against Activity Factor

All these factors will help determine your TDEE:

Activity Factor

Less active = 1.200

Lightly active = 1.375

Moderately Active = 1.550

Very Active = 1.725

Extremely Active = 1.900

Following the example previously mentioned and assuming that you're lightly active, the computation for your personal TDEE would eventually be

TDEE = BMR x Activity Factor

= 1,786.96 x 1.375

= 2,457.07 calories

What this means is, your body which weighs about 176 pounds, having the body fat percentage of 18 percent, as well as being lightly active expends 2,457.07 calories on a daily basis.

What Would Be The Specific Number Of Calorie Intake To Lose Weight?

The general principle is usually to consume 500 - 1,000 calories below your TDEE if you wish to shed some pounds. You need to take in less than you are expected to use up to create a calorie deficit. Although that is the general rule, I don't advocate taking such drastic routes in lowering your calorie intake for weight loss purposes.

Imagine you are a female with TDEE of 1,900 calories. Once you reduce 500 calories from this tally, it means that you're now consuming no more than 1,400 calories every day. This is extremely low!

Reducing calorie intake isn't the only thing that you should have in mind when you are trying to lose weight. While cutting down calorie intake is important, what is equally as important is that you do not compromise on the nutritional values of your diet routines.

Drastic calorie cutting usually cuts down a big portion of food from your daily menu. If this is not properly planned, you might get yourself into some serious nutritional problems if you stay on this diet on the long run.

A much more advisable strategy is to lower your calorie consumption by about 10% to 20% of your TDEE. Referring to the scenario previously mentioned, feeding on 10% fewer calories means taking in 190 (1,900 x 10 percent) calories fewer than your TDEE. It means eating 1,710 (1,900 - 190) calories per day, which is still considered "alright".

Speaking about healthy eating, I have a guide titled "Fat Loss Jumpstart" that I think would be useful to you if you decide to cut down your calorie intakes. With this guide, you no longer have to worry about the danger of insufficient nutrition in your diet. This guide is authored by one of the leading Certified Nutritionists in the fat loss industry, and has a commercial value of $12.99.


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Fat Burning Workouts Using Tabata

Like so many people out there, I'm sure you're looking for a change? Want to fit back into your old clothes or perhaps buy some new ones that look great? Are you so god damn sick and tired of being overweight and not just want... but need a change?

There is actually a way that doesn't take hours and hours and hours a week and you can really achieve the fitness Utopia of being able to burn fat and build lean muscle at the same time... and that is a Tabata Fat Burning workout! And they only take around four minutes.

Fat Burning Workouts Using Tabata
Image: Thepoint4

So here's the basic strategy of Tabata workouts!

You're going to do twenty seconds-- yes, you read it right, a mere twenty seconds-- of really, really, really intense aerobic exercise. No mucking about here, I really do mean intense. Intense enough so that you are definitely huffing and puffing! But the good part... after that 20 seconds you're going to stop and do positively nothing in any way for a whole ten seconds!

Then you're going to repeat the exercise, again at high intensity, for another 20 seconds. Then again you get ten seconds to get back to feeling like a normal, everyday human again. 10 second rest period done and once again you'll be doing that maximum intensity work for twenty more seconds. Then you guessed it... when the timer gets off, you catch your breath-- for another ten.

Now you just basically repeat with this rhythm, until you've done a full 8 rounds of twenty-second bursts of fat torching radically intense exercise!

Generating The Anaerobic State

Previously, fitness experts have recommended the "fat burning zone," which, essentially translates to 1 hour of constant cardio, such as, that on a treadmill or exercise bike.

This moderate systematic cardio process had become old news since science has shown that intense work intervals followed by short rest periods is what facilitates what is known as the anaerobic state, and this exact state is what allows for the most fat burning.

Anaerobic essentially means "without oxygen," where you will be heaving for breath, so much so, feeling like you just can't catch your breath. This has now been scientifically verified as the ideal zone for fat burning, boosting endurance and stamina and also strength training for the muscles. In the Anaerobic state the body begins to use carbs for energy instead of fat.

This is called High Intensity Interval Training, commonly known as HIIT and Tabata is among the most well-known and widely used protocols to create this anaerobic state. Kettlebell training can achieve it too, but, a Tabata Fat Burning Workout really takes it up a few notches and features some of the most gut wrenching, breath catching moves with the shortest workout time that produces maximum fat loss, extreme metabolism boost and consequent calorie burning for hours after the workout is over. And that my friends is what you want!

EPOC And Metabolism

The technique of interspersing short recovery periods with maximum effort allows the body to push itself over and above its identified threshold, which initiates a chemical response and neuro-endocrine reaction.

Lifting the metabolic rate is the key to burning body fat! Contrary to what many people focus on, the goal is not so much the calories or fat burned during the workout, but, what is burned continually after the workout.

And the only way to use carbs as energy throughout the workout is with intense intervals that lift the resting metabolic rate. During very intense bursts the heart rate soars and as you struggle and gasp for air you will typically react by taking in more oxygen in the rest periods and this extra oxygen is what will raise the metabolic rate. This process is known as excess post-exercise oxygen consumption (EPOC).

How To Choose The Right Moves for Your Tabata Fat Burn Workout

Like all exercise, it will depend upon your personal physical state and what you're comfortable with. The type of exercise you do for a Tabata session needs to be one that you are very used to, and very good at.

Nevertheless, if you're not good at any exercise, don't worry. You can teach yourself anything. What you'll need to do is to do some mock-up Tabata sessions at a more usual level, getting used to the way it works.

Correct technique and form is crucial in all types of body weight exercises. If you start by trying to go fast, or aim for too much intensity outside of your fitness level, you'll lose out in form and the exercise will be of little value. Check that ego at the door!


One good exercise to use with as your Tabata fat burn workout is burpees. Although a tough exercise, burpees will provide you with a fantastic full-body no equipment workout!

1. Begin by standing straight and tall, hands stretched high over your head.

2. Then drop down into a squat, hands down on the floor, and then go into a plank.

3. Go down all the way, like the lower side of a push up; push yourself up, then explode back up to the squatting position and finally back up to standing.

4. Then one quick jump up, and you're ready to begin again.

If you haven't had the pleasure of burpees before, or it's been a number of years since you've done them, start by just doing four or five of them slowly, again focus on keeping good form. Tomorrow do ten, and the day after that, fifteen.

When you feel confident with the rhythm of this exercise and can do it pretty fluently you're ready to incorporate it in an all-fire intense Tabata workout.

There are many other moves that can possibly be done, some of which are simpler, and some are more completed. Even simple jumping jacks and sit ups can work in Tabata when they are executed in fast and continuous reps for the full 20 seconds. The key is to get puffing!

The perfect timing for Tabata Fat Burn Workout

You'll need a stopwatch or some way of determining intervals. There are heaps of free Tabata apps on your smartphone these days too.

When the counter starts, start doing burpees as if your life depended upon it, if you did any less than the maximum number.

The second twenty seconds are up, stop. Rest ten seconds, and then go at your fastest, most intense speed again for twenty more seconds.

Once you've completed eight twenty second sessions you'll have completed your Tabata Fat Burn workout!

In today's incredibly fast paced society, we need to get the maximum bang for our buck when it comes to investing our time in the vitally important area of our own health and fitness.


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Diet Doctors Are Making You Stressed and Overweight

Have you visited a doctor because you've been having trouble with your weight? Doctors can be caring, as can other nutritional experts. But when your doctor tells you that you HAVE to lose weight, or you're going to get diabetes, heart disease, etc... that increases your stress level and can actually sabotage your ability to lose weight and maintain weight loss. You can follow your doctor's recommendations, but 95% of people fail to maintain any weight loss, and indeed end up gaining additional weight. Remembering your doctor's admonishen, you probably feel doomed to illness and disease, and unable to a do a thing about it.

Diet Doctors Are Making You Stressed and Overweight
Image: jonbarron

When a doctor tells you to diet to lose weight: DESPITE the fact that up to 95% of diets fail, you are being set up for failure. Unfortunately, most people blame themselves instead of the flawed concept of dieting by eating less and exercising more! Furthermore, each diet failure results in more weight gain, known as the yo-yo syndrome, which increases the problem even more!

Some people claim that hypnosis can work, but they too, find themselves regaining the weight. The problem with hypnosis is they are hypnotising people to do the same dieting behavior that results in 95% failure rate: eat less and exercise more! It doesn't work! Here's the reason why.

My clients are actually chronic under-eaters, and sometimes chronic over-exercisers who have sabotaged their metabolism and now can't lose weight. Over or under-eating and overweight are symptoms of a foundational problem.

The question is WHY people are doing this behavior. It's stress that is the one common problem of all eating disorders. It can be stress on the body (from a difficult pregnancy, and post partum depression, chronic pain). Or it can be emotional stress: losing a job, death or divorce, etc. When the body is stuck in fear, and lack of safety (believing they are sick or will be homeless) or DIETING, this is causes chronic stress. Chronic stress changes the entire physiology, and makes dieting worse than worthless.

I have found that teaching Mindfulness and mindful eating, along with stress relief to have the best results for weight management. It's time that weight loss coaches start becoming stress relief coaches; and teach clients how to eat mindfully. That alone is a stress reliever and can help people re-establish a relationship with their body's signals of hunger and satiation.

There are excellent, LASTING results for people who use Mindfulness to slowly and intentionally eat what they want, until they are full. My clients have to learn to eat MORE, and more often; stop stressing about every piece of food they put in their mouth. It takes time, but their body gets warmer as their metabolism repairs while they are self-nurturing with food. Their stress levels go down, and their self-esteem goes up.

When no food is evil, no food becomes the object of a binge. There is no more fear about food, and death by food, and the body can start repairing the damage that was done from stress.

The only remaining stressful issue is dealing with well-meaning doctors, and the public that makes overweight people brunt of jokes, and feel they have a right to mock and correct them for being slothful, lazy and undisciplined. That is rarely the case.

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3 Ways Your Weight Loss Clinic Can Help You Shed the Pounds

With so much to do and so little time, it is hard to find a diet or an exercise routine that fits into our busy schedules. Some people are even completely at a loss when it comes to knowing how to eat healthy and exercise correctly, and they find the numbers on their scales increasing each time they weigh themselves because they do not have a clear understanding of what it means to be healthy. However, with the increasing emergence of weight loss clinics, shedding those extra pounds has become easier and more obtainable than ever. These organizations exist to create programs and routines that are tailored to your specific and personal health needs. Here are some of the key components that weight loss clinic programs provide.

3 Ways Your Weight Loss Clinic Can Help You Shed the Pounds


An on-staff doctor at the weight loss clinic of your choosing will help you pick and plan a diet that you will enjoy and that will optimize your results. You will be given an estimated range of calories that you may consume daily, and it is suggested that you keep a log of your calorie intake so that you can keep track. Diets will vary according to which weight loss clinic you choose, but you will be given a diet that consists of food from the major food groups: fruits, vegetables, protein, grains, nuts, and low-fat dairy products. By controlling the kinds and the amount of food you consume, it will ensure that you only eat healthy food that you really need instead of consuming unnecessary calories. You also will be advised to drink plenty of water in order to stay hydrated throughout each day. Optimal hydration intake is at least 64 ounces a day and is necessary to keep you healthy during your program.


The doctor will also provide you with a daily exercise routine. You must work out for approximately 30 minutes each day. It is important to stay active in order to build muscle to replace the fat that you lose. Cardiovascular exercise is recommended because this type of exercise will increase your heart rate and blood circulation throughout your body and will help you burn off excess calories. Some examples of cardiovascular exercises you can do are running, swimming, and cycling. Implementing a workout routine is also necessary to get you used to being active so that once you have lost those extra pounds, you can keep them off by continuing to exercise on a regular basis.


You will also be prescribed a weight loss medication by your dietary professional. This medication's function is to assist in the breakdown of your body fat. There is also an appetite suppressant in your medication that will help you not feel as hungry while you are cutting back on your calorie intake. You will be given instructions from your doctor regarding when and how to take your medication in accordance with your specific needs.

Programs such as these are the perfect solution for those who need that extra push to adopt a healthier lifestyle but are unsure how to start. The combination of a mindful diet, working out, and prescribed medication from your weight loss clinic will have you on your way to successful weight loss in no time!

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A Quick And Easy Method To Get A Cheap Health Insurance Quotes

Healthcare charges are through the roof, and consequently so are health care insurance rates. So how can you get a low cost health insurance plan? The following article demonstrates how to get an inexpensive health plan with a top-rated company the easy way

A Quick And Easy Method To Get A Cheap Health Insurance Quotes

Major Medical Plans

Major medical health plans, also referred to as catastrophic health plans, are the lowest cost non-comprehensive health plans. These plans have a high insurance deductible (the total amount you pay toward your claim before your insurance kicks in), plus affordable premiums.

Major medical plans only cover hospital fees like surgical treatments, hospital stays, X-rays, and diagnostic tests. They don't cover visits to your physician or prescription drug costs.

If you are relatively young, in good health, hardly ever visit your physician, do not use high-priced prescription drugs, and are on a tight budget, these plans could be just the ticket for you.

Comprehensive Medical Plans

The lowest priced comprehensive health insurance plans are Health Maintenance Organizations (HMOs), Preferred Provider Organizations (PPOs), and Point-of-Service plans (POSs).


HMOs are the lowest priced of the comprehensive health insurance plans. They supply health care via a network of doctors and medical facilities picked by the HMO.

When you visit your physician you are required to pay a small copayment, commonly $10 to $15. The upside of these plans is there are no deductibles to pay for, and you do not need to spend your time filling in health insurance forms like you will with conventional medical plans.

Your primary care doctor is going to either treat you or else refer you to a specialist whenever you need medical help. You are not covered if you decide to see a doctor who isn't a part of your network.

Preferred Provider Organizations

PPOs cost slightly more than HMOs, and they are the most popular health care insurance plans because they allow for more flexibility than HMOs. Like an HMO, you will need to select your health care provider from an approved directory of doctors.

Your copayment for every doctor visit is about the same as an HMO's, there are no forms to fill in, and no deductibles to pay. However there are no gatekeepers with a PPO so you can go to a medical specialist without first seeing your primary care doctor.

Point of Service Plans

POS plans are more expensive than HMOs and PPOs, but deliver the greatest flexibility of the three medical insurance plans. They supply heath care treatment by way of a health provider network, but you also have the option of seeing a physician of your choosing.

Copayments for doctor visits within the network tend to be about the same as they are for HMOs and PPOs, and you will be reimbursed up to 80% for your out-of-network visits to the doctor after you pay the deductible.

Low-cost Health Insurance Quotes

The simplest way to get inexpensive health insurance quotes is to pay a visit to an insurance comparison internet site. At these sites you'll receive price quotes from health insurance companies competing for your business.

When you visit one of these sites you will be asked to complete an easy questionnaire with details about yourself and your health. After you submit the questionnaire you will begin to receive quotes from several top-rated companies. You may then examine your quotes in the privacy of your home, and choose the plan with the cheapest quote which fits your needs.

Using a comparison website is fast, it's easy, and it's totally free.

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