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In the past few years, fad dieting, diet pills, and other unhealthy habits have been on the rise, and thinness has replaced healthiness as the key goal. Eating and being healthy is not about weight loss and eating less; it is about eating more of the right stuff!
Fad diets will allow you to drop weight fast, but they are unhealthy and the weight, more often than not, comes back quickly. It’s never too late to start a new resolution and begin forming healthy long-lasting habits! If you are interested in ditching fad dieting and unhealthy practices for a more mindful and healthier lifestyle, here are three steps for a lasting approach.
Eat More, Not Less
When you think about healthy eating, you probably think about cutting out sugar, carbs, and other foods. You probably don’t think about eating more, but you should! Skipping meals and cutting out certain foods can be very unhealthy, especially if you do so without consulting a certified nutritionist first.
Your body is composed of billions of cells that require certain nutrients to survive; when you haphazardly cut out food, you risk starving your cells of what they need. Instead of cutting out food, you should focus more on eating the food your body needs. This includes fruits, vegetables, protein, and healthy carbs.
Say Yes to Carbs
As we mentioned in the first step, your body needs certain nutrients to survive. Carbs are included. Usually, with fad diets, the first things to go are carbs, yet our body depends on them.
Carbs are one of the main sources of energy in our bodies, so, without them, we may feel weak or sluggish. The most important thing to understand is the difference between good and bad carbs.
Bad carbs are highly processed and have been stripped of all nutritional value. They are quickly absorbed by our bodily systems and can cause blood sugar spikes and other issues. Bad carbs include foods like French fries, white bread, and white rice. Good carbs are the exact opposite, and we can reap an abundance of benefits from them. Good carbs include foods like whole grain bread, brown rice, and different fruits and vegetables.
Consult a Certified Nutritionist
Just like with any health plan, you should consult a professional before changing your diets. Most nutritionists accept insurance, so you can set up an appointment today.
Your chosen nutritionist will be able to check your current blood sugar and cholesterol, allowing them to formulate the perfect diet for you. Certified nutritionists have the education and the training to know the best way to keep your body healthy and functioning properly.
If weight loss is your ultimate goal, they can also assist you in creating a plan to help you lose weight without the health hazards of fad dieting, food restriction, and other nonhealthy food habits that often advertised in today’s society. Setting up a consultation with a certified nutritionist can be the best way to jump-start your new healthy and mindful eating.
Choosing a proper health insurance policy can be intimidating and quite tricky, especially if you don’t have professional guidance. However, there are specific terms that you should know, which can ease the process of choosing.
Different types of plans are available in the market to help different kinds of people. While some plans restrict your choices by providing you with a list of medical institutions you can go to, others provide lump sum money whenever you are ill. Here are some pointers to help you choose the correct health insurance policy.
Know The Correct Category
Before you start choosing your health insurance policy, you should know about different marketplace plans. There are four tiers of plans available – namely platinum, gold, silver, and bronze. In each of these tiers, you can get either of the following types of policy
- Executive provider organization where you are covered only if you use the doctors and medical institutions laid out in the plan
- Health maintenance organization, which limits doctors, and won’t include anything outside of their network
- Point of service, where you are paid a portion of the charges for any doctor or institution you choose for treatment
- Preferred provider organization where a percentage of the fees are paid only if you use the pre-approved system and doctors
Well, just knowing about the types of insurance policies won’t do. You need to pay the premium, and that will depend on your monthly earnings and savings. Before you choose a plan, make sure you research about the monthly premium when you need medical and service and when you don’t. Additionally, there would be other charges, which are not part of the premium. You should also consider the percentage you will be paying out of your pockets if you are ill.
Based on your budget and your health condition, you need to choose the correct network and types of policy. For example, if you are suffering from conditions like diabetes, you would need access to medical facilities pretty much everywhere you travel. So, choosing a plan that limits doctors and medical facilities, won’t be a good choice in this case.
Another type of health insurance plan that you should be aware of is the catastrophic health insurance policy. Only people who are below 30 years of age or affordability or hardship exemption can apply for this. While the premiums are low in this case, you cannot apply for a tax credit with this type of plan. Additionally, the deductibles on this type of plan are higher than normal. On the plus side, they cover a couple of preventive services without additional costs and allow three primary care visits annually.
If you are confused about choosing a health insurance policy, you can always consult your agent. Additionally, you can also use National Health Insurance Agencies Inc, who offer you a free consultation. With professional advice available around you, all you need to do is book a call, and clear your doubts!
Cancer is an often terminal disease that affects millions of people. According to a 2018 report from the American Cancer Society, 2016 saw an estimated 15.5 million individuals with a history of cancer. Cancer not only affects the individual but family and friends alike. It has brought about numerous fundraisers in a search for a cure, though so far none has been found. In this article, we are going to examine cancer and how it affects the human body.
What Is Cancer?
The term cancer is an umbrella term that describes a multitude of diseases that result in a cellular change that causes uncontrollable growth and cell division. Some cancer types may cause rapid cell growth, others may cause cells to not only grow but divide at a slower rate.
Some cancers appear as visible growths such as skin lesions or tumors. Other cancers are considered ‘invisible diseases’ such as leukemia where there are not any outward signs of the disease. In the natural lifespan of a body’s cell, it serves its purpose and then receives the order that it is time to pass away and be replaced by a fresh cell. Unfortunately, cancerous cells do not contain the components that cause them to die and instead they keep dividing and growing. The end result sees cancer cells building up in the body and taking both oxygen and nutrients that would typically nourish other cells.
Cancerous cells can harm the body in a multitude of ways. Including the formation of tumors, attack, and impairment of the immune system and even changes that affect normal bodily functions. The spread of cancer may be generalized to a specific area, or throughout the body via the lymph nodes.
What Causes Cancer?
There is a multitude of causes in relation to cancer. Some of which are preventable. Risk factors of cancer include:
- Smoking and secondhand smoke
- Heavy alcohol consumption
- Poor nutrition
- Excessive UV exposure
Aside from these preventative techniques, cancer can also be caused by a number of unpreventable factors, such as age and family history, or genetics.
A person’s genetic code tells their cells when to divide and expire. Changes in the genes can lead to faulty instructions, and cancer can result.
There are numerous treatment options for cancer today. Depending on the type of cancer, the spread of the disease, and the cancers stage will determine what course of treatment is taken.
The most common cancer treatments include:
- Radiation treatment
- Hormone therapy
- Precision medication
Typically doctors will implement more than one type of treatment to ensure the highest probability of success. While cancer takes the lives of millions of individuals around the world each day, many have managed to survive with today’s modern medicine, and continue to live without relapse. Unfortunately, some cancers do relapse and return to the body, causing additional heartache and the requirement of continued treatment. The individuals here at National Health Insurance want to ensure you and your family receive top quality care with your provider.
COPD, or chronic obstructive pulmonary disease, is a progressive disease that makes it hard to breathe due to lung damage, inflammation, or overproduction of mucus. 16 million people are currently diagnosed with COPD, and it is the fourth leading cause of death in the United States. While there is no cure, making lifestyle changes and receiving treatments can help slow the progress of the disease, and provide some comfort to those suffering from COPD.
What Causes COPD?
When you breathe in, oxygen flows through the airways in your lungs into delicate, stretchy air sacs called alveoli. The oxygen is then transferred into blood vessels around the alveoli and sent to vital organs around the body.
Lungs that have been damaged by COPD can develop two conditions that make breathing more difficult. Chronic bronchitis causes the airways to become inflamed and clogged with mucus. With emphysema, the delicate air sacs lose their stretchiness and rupture, forming larger air sacs that are unable to hold as much oxygen.
In the United States, smoking is the main cause of COPD. Long term exposure to lung irritants like air pollution, chemical fumes, and secondhand smoke, is also a risk factor. A genetic condition called alpha-1 antitypsin deficiency might cause COPD, but that is very rare.
Common Symptoms of COPD
COPD is most commonly diagnosed in middle-aged adults. Most of the symptoms are similar to other respiratory conditions, which can make them harder to diagnose.
Common symptoms include:
- Shortness of breath
- Tightness of the chest
- An ongoing dry or wet cough
- Wheezing or whistling when you breathe
These symptoms will worsen as the lungs become more damaged. Severe symptoms that may require treatment at a hospital include losing weight and muscle endurance, not being able to catch your breath or even talk, a very rapid heartbeat, or your lips or fingertips turning blue or gray.
Treating and Care for COPD
The best way to prevent or slow the symptoms of COPD is to avoid lung irritants. Air pollution and chemical fumes should be avoided whenever possible. If you are a smoker and have been diagnosed with COPD, quit smoking immediately. If you find it hard to quit on your own, consider joining a support group. Your doctor can provide products and point you to programs that can make quitting easier.
COPD isn’t contagious and there is no cure. But there are ways to manage your symptoms so you can live better. First, talk with your doctor about what treatment is right for you, how to prepare for emergencies, and which diseases you could have an increased risk for.
Develop an emotional support team. Let your friends or family know how you feel. You could even join a support group to see how other people cope with living with COPD. Find simpler ways to do daily tasks, and ask for help to make things in your house more accessible. Make sure to follow a meal plan that will get you the right amount of nutrients every day. By sticking to your treatment and making these lifestyle changes, you can stay more active and feel better.
It’s no secret that food can really give our moods a boost. The stereotypes of eating chocolates or sweets when upset exist for a reason. Sugary sweets can be immensely satisfying, however, the following blood sugar crashing tends to lead to irritability, making sweets a not so great option when looking for food that provides mood-boosting effects. For a healthier and happier you, let’s review some foods that just may help boost your mood.
Omega-3 Fatty Acid Rich Foods
You’re probably thinking “fish” when you read Omega-3 fatty acids, and you’d be correct. There are many types of fish that contain great amounts of omega-3’s including Alaskan salmon, sardines, and mackerels. However, if you’re not a big fish fan, there are other foods as well that contain omega-3’s, such as walnuts. The same goes for various cooking oils such as canola oil.
Probiotics Are Great For Your Mind
You may be surprised to learn that the consumption of probiotic foods is not just good for your digestive system, but your mind as well! Yogurts are the best for probiotic packed goodness, also try some kefir, sauerkraut, Korean kimchi, buttermilk, and pickled vegetables.
Whole Grains For Goodness
A good rule of thumb when looking at whole grains is for every 5 grams of carbs there should be a minimum of one 1 gram of dietary fiber. So foods like steel-cut oatmeal, brown rice, millet, and wild rice are good go-to options.
Breakfast Really Is The Most Important Meal Of The Day
We’ve always been told about the importance of a healthy and nutritious breakfast every day, and for good reason! Eating a healthy and delicious breakfast is not just a great start to your day, but helps battle depression and set the right metabolism for the day.
Some good foods to consider when looking at your breakfast options include foods that are right in good fats, nutrients, and fiber. Oatmeal is a great source of fiber, add in some delicious fruits such as apples, along with some nuts like pecans or walnuts and you have a well-balanced meal to set you up for a fantastic day.
Leafy Green Vegetables
We all love a good salad, so next time you’re munching away try to avoid the iceberg lettuce and load up on greens containing the B vitamin folate. Some great salad options with folate include Spinach, avocados, broccoli, turnip greens, okra, and artichokes. Aside from salad greens, there is plenty of folate in beans and lentils.
Moderate Your Caffeine Intake
You had to know this one was coming! While caffeine has a tendency to cause the brain to release helpful chemicals such as dopamine, it can also have some adverse effects including making you jittery, irritable, sleepless and at times irritable.
Making lifelong dietary changes doesn’t have to be huge, it can be easily done in smaller increments over time. With these minor meal adjustments, you may just find yourself feeling happier and healthier.
If you suffer from depression or anxiety, be sure to contact your doctor. It’s never too late to seek help from your health care provider.
Eating healthy can seem a daunting task. Especially with the associated effort an expense involved. There are, however, many ways to become motivated to eat healthier. In some instances, it begins with your kitchen tools. In this article, we are reviewing some top kitchen tools to encourage a healthier and happier you.
The Air Fryer
If you adore fried foods then you’re not alone! Finding a healthy way to enjoy fried goodies is made significantly easier with the use of an air fryer. Rather than cooking your food in a pool of grease or oil, an air fryer uses the convection heat method. With the small space of the fryer, it is able to blow around hot air to simulate the fryer effect to give you the much-loved crunch of fried food without all the grease.
If you’re thinking smoothie then you’re right. A good blender can create deliciously smooth smoothies for you to enjoy. You know the old saying, an apple a day keeps the doctor away. On the flip side, a great blender can smooth out soup to the point where those you serve will swear you added cream. There are a number of recipes available on the internet today for a variety of healthy options.
The Pressure Cooker
When you’re busy and always on the go, you can skip the fast food with a pressure cooker. When time is a factor, a pressure cooker will cut down on cook times and take a mere one-third of the time it would take on the stovetop or oven for a delicious meal. When cooking with liquid stocks or water you are able to eliminate oils altogether.
The Kitchen Scale
Having a better understanding of just how much food you’re eating can provide you with the knowledge to get healthy. Since our eyes tend to tell us that we are full based on what we see, having a kitchen scale will help you know exactly how much you’re consuming and plan better.
The Food Chopper
No more excuses about the prep-time taking too long with a food chopper in the kitchen! Save money with eating at home and eat healthier with fresh whole foods. When we know food prep won’t take longer than the actual cooking, we are more motivated to prepare meals at home, leading to healthy habits.
The Oil Spritz Bottle
While many fats, grease, and oils are bad for us, you may be surprised to learn that there are some good oils as well. We all need a little oil in our diet for added flavor and overall health. To do this in a healthy manner, use an oil sprayer to help moderate your intake and avoid overdoing it.
Eating healthy begins with the right tools for the job. WIthout the excuses of prep time and really, time in general, we are able to take control of our diets. By making minor adjustments to your diet, you will begin to see an increase in healthy habits and begin to feel better for a happier you.