How To Create A Fitness Plan To Reach Your Fitness Goals

How To Create A Fitness Plan To Reach Your Fitness Goals
by Gabriel Adams

One of the most common setbacks to reaching fitness goals occurs when one fails to stick to their plan. However, it is important to realize that setbacks will occur, and that no matter what happens it is vital to pick up where you left off and start working towards your goals again.

The fist step in creating your fitness plan is to assess what your goals are. You should also make sure that your goals are realistic. There are many fad diets and crash weight loss plans that will ensure that you lose weight rapidly, but these are not recommended as part of an overall fitness plan. You may find that it is beneficial to discuss your fitness goals with your doctor or health care provider to ensure that you create a plan that is realistic and tailored to your medical conditions or health care needs. Also, you should have your doctor or health care providers approval before beginning any fitness plan.

Once you have determined your fitness goals and have cleared these with your physician, you should begin implementing your plan. If you goal is to lose a certain amount of weight, then your plan should include the steps necessary to lose that weigh in a reasonable amount of time. You may be surprised to realize that losing weight is purely a scientific and mathematic formula. By increasing your exercise, and reducing your caloric intake, you can create a plan that will enable you to reach your goals safely and wisely. Further more, when you take the time to plan your fitness goals, you have a greater chance of keeping the weight off.

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How To Lose Weight In 2008

How To Lose Weight In 2008
By John Davenport

Now that the holidays are over (I hope you had a swell time) and the new year is approaching, it's time to start thinking about how you're going to shake off those holiday pounds. So the question this article deals with is how to lose weight in 2008.

The first step you need to take is to come to a decision that this will be the year in which you finally lose those excess pounds and become thin. Making a firm decision is important since losing weight is a process with ups and downs, not a one time thing, so you will need determination and patience.

The second step is to start clearing time in your schedule for the things you'll need to do in order to lose weight. You may need some time to workout, so make sure to leave room for it. You don't have to become obsessed with losing weight. Far from it. But you should plan a little ahead.

The third step is to choose some sort of diet plan. This is important because the right diet plan can work wonders while the wrong one will waste your time and effort. Look around a bit and find a diet program that fits your character, amount of free time, the number of pounds you wish to lose, etc. There are a number of great diets which can help you lose weight in 2008, you just need to pick one.

One diet which I recommend is called Fat Loss 4 Idiots. It has a great reputation and is very easy to follow.

Click here to read a review of this diet: Fat Loss 4 Idiots Review

Whichever diet you choose, I wish you the best of luck in your quest to lose weight in 2008.

To read how you can start to lose as much as 9 lbs. in 11 days and keep it off, visit this webpage: How to lose 9 lbs. every 11 days with The Fat Loss 4 Idiots Diet. John Davenport lost over 30 pounds in his twenties after being overweight most of his life. To read more about fast weight loss, click here: How To Lose 10 Pounds Fast

Health News - A new year, a new you

Health News - A new year, a new you

Nutritionist Elisa Zied offers 7 diet changes to help you feel better (and healthier) in 2008

Holiday diet hangover?
If you’re like most of us, you’ve been indulging in too many high-fat, high-calorie treats for the last few months and are suffering from a holiday diet hangover. But the New Year is the perfect time to put your less-than perfect eating habits behind you. Fortunately, eating well doesn’t have to equal denial and deprivation. Try these 7 strategies to help boost your nutrient intake, feel more energized and enjoy a healthier body weight in 2008 and beyond.

Bulk up to slim down

What’s in it for you: While protein isn’t a problem for many Americans, most do fall short of the 21 to 38 grams of fiber recommended each day. Pairing foods rich in fiber and protein fills you up and curbs your appetite. The protein/fiber dynamic duo also regulates blood sugar for a steady stream of energy throughout the day. Fiber also reduces blood cholesterol levels and promotes gastrointestinal regularity.

How to do it: Choose at least one protein-rich food that’s low in saturated fat and cholesterol and at least two high-fiber foods at every meal. Healthy protein picks: fat-free milk or yogurt, fish, skinless chicken or turkey breast, beans, nuts and seeds. Healthy fiber choices include whole grain bread, cereal or pasta, brown or wild rice, fresh fruit and vegetables. To boost fiber intake, reach for a whole wheat English muffin instead of a plain bagel, a whole wheat flour tortilla instead of white bread or a roll, and lentil or black bean soup instead of chicken noodle or creamy, cheesy soups, recommends Tanya Zuckerbrot, registered dietitian and author of “The F Factor Diet.”

Go green

What’s in it for you: Dark green leafy vegetables are loaded with the cancer-fighting antioxidant beta-carotene, as well as the carotenoids lutein and zeaxanthin, which can protect the eyes and can fight some cancers, heart disease and stroke. At a mere 20 to 30 calories per half cup, leafy veggies also provide a healthy dose of fiber, vitamin A, vitamin C, folate, and potassium.


How to do it: Aim for at least 3 cups of dark green vegetables each week. Fill a salad bowl with shredded spinach, romaine, arugula or other dark green leaves. Use lettuce leaves to dress up sandwiches. Steam or lightly sauté broccoli, spinach, kale, collard greens, mustard greens or turnip greens. (Add grated parmesan and seasonings for extra flavor.) Use fresh or frozen broccoli or spinach in pasta or stir-fry dishes, or to top potatoes or whole grain pizza crusts.

Boost your beans

What’s in it for you: “If I were trapped on an island and had to choose one survival food, I’d choose beans,” says David Grotto, a registered dietitian and author of “101 Foods That Can Save Your Life.” Grotto loves beans because they are rich in both protein and carbohydrates, and contain loads of fiber to promote regularity, control cholesterol and reduce the risk of certain cancers. “Beans also boast folate, potassium and magnesium; and dark beans, such as black beans, contain anthocyanins, antioxidants that fight inflammation and improve brain function,” he adds.

How to do it: Grotto likes to fill ice cube trays with a puree made with beans and chicken or vegetable broth. He freezes them and then drops them into pasta sauces, soups and casseroles. Chickpeas can be used to bake falafel or to bulk up a green salad. Black beans or lentils can be topped with shredded low-fat cheese to make quesadillas or fajitas.

Eat fish

What’s in it for you: Fish offers high-quality protein, vitamins and minerals. It’s also low in saturated fat and often provides fewer calories per ounce than beef or poultry. Fish contains potent omega-3 fatty acids, known to reduce the risk of prostate cancer, heart disease and possibly even Alzheimer’s disease. It also helps protect the eyes from macular degeneration and wards off diabetes.

How to do it: Replace three beef or poultry meals each week with a 4-ounce portion of fish. For particularly potent omega-3s opt for herring, mackerel, salmon, sardines, trout or tuna. Grill, steam, broil or bake fish (without breading) and use canned varieties to top salads or sandwiches.

Pump up potassium

What’s in it for you: Potassium works with sodium to maintain water balance in the body. It also dampens the effects of a high-sodium diet on blood pressure, reduces the risk of kidney stones and may stave off bone loss later in life. Because potassium is found in so many whole foods, including leafy green vegetables, fruits from vines and root vegetables, consuming more potassium-rich foods can fill you up and improve your overall nutrient intake.

How to do it: Aim for 4 1/2 cups of fruits and vegetables each day and potassium-rich options from all the food groups. Best bets: prunes, prune juice, peaches, tomato sauce, sweet potatoes, soybeans, lima beans, peanuts, pistachios, and fish such as halibut, tuna and cod. Milk, yogurt, and cereal are high in the nutrient as well.

Stay on portion patrol

What’s in it for you: “Switching the focus from what not to eat to how much to eat is the best strategy for long-term weight management, especially for those of us who passively over-consume calories,” says James O. Hill, Ph.D, author of “The Step Diet.” Watching portion sizes, but still eating foods you enjoy can minimize the feeling of deprivation that can lead to overeating and guilt.


How to do it: Lisa Young, Ph.D, author of “The Portion Teller,” recommends keeping a food record as a first step to curb portions. Once you see what and how much you really eat and drink, you can try to increase portions of healthful foods and decrease portions of fatty or sugary foods, Young says.


Put less on your plate or use smaller plates, recommends Hill. Eat slowly, savoring every bite and waiting at least five minutes after you have finished before you opt for more. “You’ll be amazed that most of the time you’ll be satisfied and won’t want or need more” says Hill.

Think marathon, not sprint

What’s in it for you: If you try to change too many diet habits at once, you won’t give your body and mind enough time to adjust and it’ll be more difficult to make the changes stick. Don’t worry about every little bite, or feel guilty when you eat too much or have a so-called “forbidden” food. It’ll take all the fun out of eating and that’s a recipe for failure.

How to do it: Cut yourself some slack. Set one small, realistic goal at a time and pace yourself. This week, simply eat more green vegetables. Next week, eat more beans. Over time, each small change will become a lifelong habit. Plan out your meals and snacks. Don’t waste calories on things you don’t love. Make every calorie count, enjoy each bite and remember to fit in regular exercise -- the other half of the healthy eating and living equation.

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What You Need To Know About Treadmills?

What You Need To Know About Treadmills?
By Hanaa Cadey

Treadmills are very popular fitness equipment among the exercisers world wide. Millions of people use treadmills to get fit and loose weight either at their own homes, gyms, clubs, work & etc. Walking and running are one of the popular exercises that almost anybody can do, and it can be done on a treadmill.

Treadmill workouts are easy way to increase your heart rate and burn calories, there’re variety of workouts. The type of workout that is best for you depend on your fitness level, whether you want to loose weight or be fit and what you enjoy doing e.g. intense workout or continues steady pace workout. Find a fitness program that works for you. Depending on your preference, combine your workout with music, television or videos.

Buying a Treadmill

Buying a treadmill can be very confusing, there’re varieties of brands, featured programs and types of treadmills which makes buying a treadmill nightmare. It is a big investment to make and can also be one of the best buys you ever make since you will feel healthier and more energetic after putting your treadmill into use. For decades treadmills are still the number one home fitness equipment, smart buyers educate themselves and find the best machines for their money. Remember using a treadmill in a gym is one thing, but buying one for your home is a serious matter.

The best way is first decide what types of exercise you want to do, do you intend running, walking or strength training? Do you want a motorized treadmill or manual? Do you want featured programs such as heart rate monitor, inclines, calorie counter, timer & etc? Once you narrow your options, do more research on the type of treadmill you want?

What you need to know about treadmill ratings Treadmills are rated based on their featured programs, incline, motor, belt, warranty and overall feel. There are two types of ratings consumer rating and expert ratings. Consumer ratings are surveys from consumers who bought the machine; expert ratings are conducted fitness experts.

Consumer ratings are surveys collected from treadmill users and purchasers, these types of surveys are conducted by the sellers or the consumer voluntarily publishes their reviews and ratings on online consumer research websites. Treadmill ratings are based on tests that simulate a year of use. This review recommends the best treadmill buys for walkers, runners and those who want to do a little of both.

Expert ratings are usually conducted and written by fitness experts such as running world, treadmill doctor, consumer reports, consumer guide, men’s health, prevention magazine & etc. These types of surveys usually focus on the credibility of the machine and how strong is the machine for workout, whether is for only walking, running or both. Fitness expert’s rate and review various treadmills at various times in the year, these ratings are much less likely to be tainted by biased reviews.

Conclusion

Treadmills are easy to use and loose weight, but remember you won’t loose weight looking at it; you need to use it in order to get results. To achieve your weight loss goals, get yourself on a regular routine such as treadmill walking program or workout. Just like any exercise the more time you workout the more calories you burn and the more weight you lose. Buying treadmill is a huge investment and requires a lot of research, the benefit of research is that a good treadmill will provide you with many years of great workout making it one of the best home fitness investments.

For more information about treadmills visit http://www.exercise-with-treadmill.com

Diet drugs give minimal weight-loss help

Analysis Diet drugs give minimal weight-loss help

Three diet drugs recommended for long-term use result in minimal weight loss and carry some serious side effects, a review of research found.

Though most users of the drugs remained overweight, experts said the drugs could help curb the dangers of obesity by reducing rates of heart disease, diabetes and other health problems.

In a paper published Friday in the British Medical Journal, researchers in Canada and Brazil analyzed existing data on three popular weight-loss drugs: orlistat, or Xenical; sibutramine, known as Meridia in the United States and Reductil in Europe; and rimonabant, or Accomplia.

Scientists found that patients on the drugs -- men and women between 45 and 50 years old who weighed about 220 pounds and had a body mass index of about 35 -- lost less than 11 pounds on average. The study participants used the drugs for periods of between one and four years.

"Drugs are not the magic cure and are not for everybody," said Dr. Raj Padwal, an assistant professor at the University of Alberta in Canada, one of the paper's authors. "But in specific patients, they have great benefits."

Padwal and colleagues considered 16 trials that tested orlistat, which involved 10,631 people. Orlistat, which works by preventing fat digestion, helped people lose about 6.6 pounds on average. But it also reduced diabetes and improved their cholesterol levels and blood pressure. Up to 30 percent of patients had unpleasant digestive and intestinal side effects, such as incontinence.

Of the 10 trials on sibutramine, which involved 2,623 people, study participants lost about 9 pounds on average and had improved cholesterol levels. In up to 20 percent of patients, sibutramine caused side effects including raised blood pressure and pulse rates, insomnia and nausea.

And in the four rimonabant studies involving 6,365 people, scientists found that users lost on average about 11 pounds. Rimonabant also improved their blood pressure and cholesterol levels. The risk of mood disorders increased in 6 percent of patients.

Both sibutramine and rimonabant work by interrupting nerve signals in the brain.

Another study published Friday in The Lancet also showed rimonabant raised the risk of psychiatric problems such as depression and anxiety.

A report from the Food and Drug Administration in June found that 26 percent of people on rimonabant -- versus 14 percent of those given a placebo -- developed symptoms that included depression, anxiety and, in severe cases, suicidal tendencies. The FDA refused to authorize the drug.

Modest help is worthwhile

Rimonabant has been approved by the European Drug Agency, and is available in countries including Austria, Denmark, Germany, Greece and the United Kingdom.

Sibutramine and orlistat are licensed for sale in the U.S. and Europe. Another version of orlistat known as Alli is sold over the counter in the U.S., and its maker, GlaxoSmithKline PLC, is seeking approval for sales in Europe.

Some experts say that the few pounds the drugs help people to shed are worth it. "Modest weight loss brings surprisingly big health gains," said Susan Jebb, head of nutrition and health at Britain's Medical Research Council. Jebb was not tied to either study.

"We are not just fighting obesity, but the things that come along with it," Jebb said. Losing as little as 5 pounds can help reduce the risk of heart disease and diabetes.

But other experts worry that easy access to diet drugs give people a false sense of security.

"Selling anti-obesity drugs over the counter will perpetuate the myth that obesity can be fixed simply by popping a pill," wrote Dr. Gareth Williams, dean and professor of medicine at the University of Bristol, in an editorial in the British Medical Journal.

Padwal said the biggest caveat about the drugs is that their long-term effects are unknown. In 2005, global sales of the drugs were estimated at $1.2 billion.

Faced with an increasing global obesity epidemic -- the World Health Organization estimates that 3 billion adults will be overweight or obese by 2015 -- many experts think the drugs could be used more widely.

"Diet and lifestyle interventions on their own have been stunningly poor," Jebb said. "We've got to be realistic," she said. "Even though the weight losses from the drugs are modest, they're better than most other things we've got."

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Herbal Weight Loss

Herbal Weight Loss
By Jonathon Hardcastle

Every year, millions of us set the target of losing weight in the coming 12 months. We try and we fail, often after very short periods of time. Why? Is it a lack of willpower? For some, almost certainly. Is it a lack of resources? Again, this can be a plausible reason for falling at the first hurdle. But what if there was some way to circumvent all these problems, and allow you to safely lose weight without clamping down too much on your existing lifestyle?

Well, the good news is that herbal weight loss methods are proving to be effective the world over, and have attracted wide-spread media attention as a result. Because they are herbal, they don't contain nasty additives or chemicals, and they work in harmony with your body to increase metabolic rate and to help you burn off those excess calories.

If you're looking for herbal weight loss remedies, try your local health store. They should definitely have some different types in stock, and will be well equipped to give you advice on the best remedy for you. Alternatively, you may want to get yourself online and lookup the range of herbal solutions available across the web.
Either way, take care to ensure any product you buy is regulated as safe for human consumption by a relevant body or authority, and ensure you fully understand any implications on your health of beginning to use the remedy. Remember there has been a distinct lack in research and testing of these herbal treatments, although their herbal nature is probably a good thing. Before starting any course of treatment it is imperative that you consult a physician. He will be able to give you a quick run down on the state of your health, and advise the best road forward for safe weight loss.

Of course, herbal weight loss treatments aren't going to be the answer to your problems. If you binge eat the wrong foods you'll put on weight, herbal or no herbal. Just make sure you live a sensible and healthy life, avoiding excess to see the best results from your treatment.

Additionally, you should try to fit at least an hour's exercise into your daily routine. Walk to work, jog to school, cycle to the park - there are plenty of easy ways you stay healthy, and with the combination of an effective herbal remedy, you're sure to lose weight in no time.

Jonathon Hardcastle writes articles on many topics including Mens Health, Cooking, and Nursing.

Healthy weight loss diet plan

Healthy weight loss diet plan

A healthy weight loss plan includes setting reasonable weight loss goals and making appropriate food choices to maximize the health benefit for the body. Starting out the day with a healthy breakfast will jump start the metabolism and provide the necessary energy to get moving. Natural weight loss products found in nature such as plant extracts and herbs can boost the metabolism and provide the body with needed nutrients. Quick weight loss isn't safe especially if it includes doing without meals. Portion control is highly recommended along with exercise and cutting out unhealthy foods.

The first step to losing unwanted pounds is to set a reasonable weight loss goal. Figure out exactly how much weight needs to be lost and set a goal to lose so much in a certain time period. Start out with 1 pound per week and see if this is an attainable goal. Losing more is possible but setting too high of a goal might cause discouragement if not attained. Another important goal with a healthy weight loss plan should include exercise, how often, and what time of the day will work best. Choose an activity that is enjoyable and start out slowly and work up to a more rigorous routine over time.

Appropriate food choices need a lot of consideration and having a daily menu laid out ahead of time helps to minimize stress involved with what to eat. Make a trip to the supermarket and buy everything that is needed for the week ahead. Research the Internet on natural weight loss products or talk to someone who works in this section at the supermarket or health food store to determine which products are good to try. Some of the advertised supplements will often include vitamins, minerals, herbs, essential oils and plant extracts.

Start out the day with a healthy breakfast that includes whole grains, protein, and is low in sugar. Eating first thing in the morning will jump start the metabolism, provide energy to get moving, and help the brain to function well. For individuals who are in a hurry choose healthy organic breakfast bars. Look at the ingredients and choose the ones that have natural ingredients. A healthy weight loss plan is going to be more successful if it cuts out high sugar products completely. Choose the ones that contain organic ingredients such as oats, organic wheat flour, honey, apples, nuts, raisins, cane juice, sea salt, and cinnamon.

Restaurants today are making it easier to make quality food choices by expanding their menu items. Even fast food joints offer salads, wraps, apple slices, yogurt, and so on. Going to a fast food restaurant and sticking with the healthy items isn't going to be easy if old habits have included the burger and fries on the menu. For some people it might be easier to just stay away from those types of temptations especially when trying to follow a healthy weight loss plan.

Quick weight loss isn't safe because starvation weakens the body's organs and causes a decrease in muscle mass plus an increase in fat stores. Some food plans today recommend eating 5 to 6 small meals every day instead of 3 big meals. Eating often will help to keep the metabolism higher which promotes faster weight loss. Some natural weight loss products will also help to increase metabolism and energy levels throughout the day. However, using any type of new supplements such as herbs should be discussed with a physician before taking especially when there are health related concerns and an individual is on prescription or over the counter medications.

Portion control is often emphasized with any type of plan to lose those unwanted pounds. Mindless or emotional eating will lead to failure with a healthy weight loss plan. Mindless eating could take place when a person is snacking while doing other things such as working on a computer or driving. Emotional eating doesn't involve hunger but instead is usually done because a person is upset about something. Eating should be done mindfully and separate from other activities while using portion control.

Cutting out unhealthy foods is important for the success of any type of diet but to do so all at once might be a mistake and set a person up for failure. Indulging once in a while should be done as a reward. Choose one day of the week to eat something that isn't included on the menu so that the feeling of deprivation won't cause binge eating. When a person feels deprived there is more of a chance that they will give in to binge eating and then feel so guilty about it that they give up on their program. Feeling weak and having moments of failure is part of being human. Sometimes a person may not have their own inner strength to follow through with major lifestyle changes. Pray and ask God for strength, peace, and perseverance to stand. "And He saith unto them, Why are ye fearful, O ye of little faith? Then He arose, and rebuked the winds and the sea; and there was a great calm" (Matthew 8:26).

Supplements are important when undergoing any type of dietetic change. To make sure that a person is getting all the vitamins, minerals, and nutrients it is wise to consider using natural weight loss products since many have added health benefits. Do a search on the Internet or go and talk to someone who is knowledgeable in a health food store. Some of the choices to consider are omega 3 fatty acids, plant sterols, and foods that have anti-oxidant properties such as green tea, blueberries, and blackberries.
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Healthy Natural Weight Loss Program

Here is the prescription for a healthy natural weight loss program.

1. Eat natural, unprocessed foods.


2. Exercise


3. Herbal weight loss supplements.

Now, if it were just that simple everyone would be slim and trim. The truth is that sometimes the simplest things are the most difficult to implement.

Let's start with step 1. This actually contains several parts. First, the secret to losing weight and keeping it off does not involve dieting. Dieting and fad diets product a pendulum effect where you constantly lose weight and gain it back. With a healthy weight loss program what you wish to do is to change your eating habits permanently.

This may involve a little homework. For example, just about everyone knows that eating fast foods is not good for you and contributes to poor health and the gaining of weight. A good first step would be to cut out fast food restaurants. You will see a significant improvement from this alone. It is only a first step.

The important aspect of losing weight and regaining our health is learning what to eat. Personally, I prefer a vegetarian diet. I realize, however, that this does not appeal to everyone. Regardless, it is important to understand that whole grains, vegetables, fruits, nuts and seeds are the stable of our diets. The largest percentage of our diets should come from these food categories.

It is also important to consider that processed and prepared foods are not the best things for us to consume. An important lifestyle change is to purchase whole grains and fresh vegetables and then to prepare them from scratch. You may think that this is inconvenient and does not fit into your present lifestyle. What you have to stop and consider is what do you value, what is the most important to you? Your health and the health of your family depends upon what you eat. Food is the primary building block for our bodies and our health. As such, it should take priority over what we think we enjoy eating and where we eat it.

Step number 2 is exercise. Exercise ideally should be organic. What I mean by that is that walking, jogging, swimming or riding a bicycle is preferable to joining a gym.

Last we have herbal supplements. Why by no means necessary, herbal supplements can be a great way to kick start our weight loss regimen. Choosing the right herbal weight loss supplements is important. The good ones are all natural, safe and effective. You can lose up to 5 to 10 pounds per month without experiencing any serious side effects.

If you have a medical condition or are under a physician's care, please consult with your doctor first.

When you create a program based on the information in this article you will discover that your weight loss will be effortless. It will be the natural by product of healthy lifestyle changes that result in improved health, clarity of mind and a better outlook on life.

Health insurance tips guide

Sound health is an indispensable feature of every individual’s life. No targets and success can be achieved if we are physically unwell. In order to safeguard this central aspect of our life, health insurance is the need of the hour.


Health insurance as we all know is the best way to secure your health against all expected and unexpected problems. Due to this almost every individual seeks to acquire a health insurance policy.


At present there are many companies offering health insurance. While going for a health insurance policy you will confront a choice between private and government insurance. Prior to opting for either policy, you should know that with a private health insurance you would have an access to luxurious private hospitals, wide range of private doctors to choose from and mostly immediate treatment. While in a government health insurance scheme the lifetime health cover penalizes people who take out health insurance later in life with higher premiums. If you take the policy after your 31st birthday you will be required to pay a 2% surcharge annually up to 70%. So for instance if you acquire the policy at the age of 50 you will have to pay 30% more than a person who joined at the age of 30.


Government health insurance policy also comes up with a Medicare levy surcharge according to which unmarried people earning more than $50k and married couples with or without children earning more than $100k will pay an extra 1% Medicare surcharge in addition to 1.5% Medicare levy most people pay. But this extra annual expenditure of $500 to $1000 can be avoided by opting for hospital insurance.


Premium plays a key role in choosing the kind of policy you want. Money can be saved on premium in various ways such as purchasing a policy with ‘excess’ or the money that an individual is required to pay for stay in a hospital before benefits are payable. You can also buy a policy that asks for a co-payment. In case of co-payment if you don’t go into hospital, the member decides to pay usually a fixed amount of money each time he avails the service. Choosing a policy that doesn’t include several treatment facilities is also an option to lower your premium rates. Besides this you can also buy a policy that only covers you as a private patient in a public hospital. However it is better and in the long run beneficial to take a policy that offers a high ‘excess’ in comparison to those that exclude several treatment conditions. Some commonly barred treatments are- cosmetic surgery, cataract surgery, rehabilitation, hip, knee and other joint replacements, obstetrics and birth related care, assisted reproduction and psychiatric care. In case you want coverage for any of these treatments, prior to purchasing make sure your policy includes it.

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10 Steps To Lose Weight Without Dieting

1. Eat Breakfast Every Day. One habit that's common to many people who have lost weight and kept it off is eating breakfast every day. "Many people think skipping breakfast is a great way to cut calories, but they usually end up eating more throughout the day, says Elizabeth Ward, MS, RD, author of The Pocket Idiot's Guide to the New Food Pyramids. "Studies show people who eat breakfast have lower BMIs than breakfast-skippers and perform better, whether at school or in the boardroom." Try a bowl of whole-grain cereal topped with fruit and low-fat dairy for a quick and nutritious start to your day.

2. Close the Kitchen at Night. Establish a time when you will stop eating so you won't give in to the late-night munchies or mindless snacking while watching television. "Have a cup of tea, suck on a piece of hard candy or enjoy a small bowl of light ice cream or frozen yogurt if you want something sweet after dinner, but then brush your teeth so you will be less likely to eat or drink anything else," suggests Elaine Magee, MPH, RD, WebMD’s "Recipe Doctor" and the author of Comfort Food Makeovers.

3. Choose Liquid Calories Wisely. Sweetened drinks pile on the calories, but don’t reduce hunger like solid foods do. Satisfy your thirst with water, sparkling water with citrus, skim or low-fat milk, or small portions of 100% fruit juice. Try a glass of nutritious and low-calorie vegetable juice to hold you over if you get hungry between meals. Be careful of alcohol calories, which add up quickly. If you tend to drink a glass or two of wine or a cocktail on most days, limiting alcohol to the weekends can be a huge calorie saver.

4. Eat More Produce. Eating lots of low-calorie, high-volume fruits and vegetables crowds out other foods that are higher in fat and calories. Move the meat off the center of your plate and pile on the vegetables. Or try starting lunch or dinner with a vegetable salad or bowl of broth-based soup, suggests Barbara Rolls, PhD, author of The Volumetrics Eating Plan. The U.S. government's 2005 Dietary Guidelines suggest that adults get 7-13 cups of produce daily. Ward says that's not really so difficult: "Stock your kitchen with plenty of fruits and vegetables and at every meal and snack, include a few servings," she says. "Your diet will be enriched with vitamins, minerals, phytonutrients, fiber, and if you fill up on super-nutritious produce, you won’t be reaching for the cookie jar."

5. Go for the Grain. By substituting whole grains for refined grains like white bread, cakes, cookies, and pretzels, you add much-needed fiber and will fill up faster so you're more likely to eat a reasonable portion. Choose whole-wheat breads and pastas, brown rice, bran flakes, popcorn, and whole-rye crackers.

6. Control Your Environments. Another simple strategy to help cut calories is to control your environment – everything from stocking your kitchen with lots of healthy options to choosing the right restaurants. That means avoiding the temptation by staying away from all-you-can-eat restaurants. And when it comes to parties, "eat a healthy snack before so you won’t be starving, and be selective when you fill your plate at the buffet," suggests Ward. Before going back for more food, wait at least 15 minutes and have a big glass of water.

7. Trim Portions. If you did nothing else but reduce your portions by 10%-20%, you would lose weight. Most of the portions served both in restaurants and at home are bigger than you need. Pull out the measuring cups to get a handle on your usual portion sizes, and work on paring them down. Get instant portion control by using small bowls, plates, and cups, says Brian Wansink, PhD, author of Mindless Eating. You won’t feel deprived because the food will look plentiful on dainty dishware.

8. Add More Steps. Get yourself a pedometer and gradually add more steps until you reach 10,000 per day. Throughout the day, do whatever you can to be more active -- pace while you talk on the phone, take the dog out for an extra walk, and march in place during television commercials. Having a pedometer serves as a constant motivator and reminder.

9. Have Protein at Every Meal and Snack. Adding a source of lean or low-fat protein to each meal and snack will help keep you feeling full longer so you're less likely to overeat. Try low-fat yogurt, small portion of nuts, peanut butter, eggs, beans, or lean meats. Experts also recommend eating small, frequent meals and snacks (every 3-4 hours), to keep your blood sugar levels steady and to avoid overindulging.

10. Switch to Lighter Alternatives. Whenever you can, use the low-fat versions of salad dressings, mayonnaise, dairy products, and other products. "You can trim calories effortlessly if you use low-fat and lighter products, and if the product is mixed in with other ingredients, no one will ever notice," says Magee. More smart substitutions: Use salsa or hummus as a dip; spread sandwiches with mustard instead of mayo; eat plain roasted sweet potatoes instead of loaded white potatoes; use skim milk instead of cream in your coffee; hold the cheese on sandwiches; and use a little vinaigrette on your salad instead of piling on the creamy dressing.

10 Essential Health Tips

10 Essential Health Tips
(The Basics to Practice Every Day)

1. Move More
Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time. It doesn't have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing. But that's great when you're up to it. Meanwhile, move more. Thought for the day: Cha, Cha, Cha…. Then do it!

2. Cut Fat
Avoid the obvious such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. Thought for the day: Lean, mean, fat-burning machine…. Then be one!

3. Quit Smoking
The jury is definitely in on this verdict. Ever since 1960 when the Surgeon General announced that smoking was harmful to your health, Americans have been reducing their use of tobacco products that kill. Just recently, we've seen a surge in smoking in adolescents and teens. Could it be the Hollywood influence? It seems the stars in every movie of late smoke cigarettes. Beware. Warn your children of the false romance or 'tough guy' stance of Hollywood smokers. Thought for the day: Give up just one cigarette…. the next one.

4. Reduce Stress
Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e.,Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible. Thought for the day: When seeing red, think pink clouds….then float on them.

5. Protect Yourself from Pollution
If you can't live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise outside when the smog rating is low. Exercise indoors in air conditioning when air quality is good. Plant lots of shrubbery in your yard. It's a good pollution and dirt from the street deterrent. Thought for the day: 'Smoke gets in your eyes'…and your mouth, and your nose and your lungs as do pollutants….hum the tune daily.

6. Wear Your Seat Belt
Statistics show that seat belts add to longevity and help alleviate potential injuries in car crashes. Thought for the day: Buckle down and buckle up.

7. Floss Your Teeth
Recent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps it's because people who floss tend to be more health conscious than people who don't? Thought for the day: Floss and be your body's boss.

8. Avoid Excessive Drinking
While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer. Thought for the day: A jug of wine should last a long time.

9. Keep a Positive Mental Outlook
There's a definitive connection between living well and healthfully and having a cheerful outlook on life. Thought for the day: You can't be unhappy when you're smiling or singing.

10. Choose Your Parents Well
The link between genetics and health is a powerful one. But just because one or both of your parents died young in ill health doesn't mean you cannot counteract the genetic pool handed you. Thought for the day: Follow these basic tips for healthy living and you can better control your own destiny

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Daily Exercise Suggestions

Daily Exercise Suggestions
Walk 10 Minutes a Day and Increase Your Fitness Level Old thinking was to work out in a sweat-filled gym for hours a day. No pain, no gain. New studies show that even short bouts of activity can increase your fitness level, especially if you're new at working out.

Park and Walk
Whenever you have an errand, park your car as far away as you can handle and walk to the store. At the mall, park at the farthest end and walk the length of the mall. Use every opportunity to walk. At the end of the day, it all adds up to better fitness.

Crunch in Bed
Before you even get out of bed in the morning, do 10 stomach crunches while lying flat on your mattress. Increase daily by one until you get up to 100. Think you'll never get there? Try it. You may eventually have to set your clock to wake up 15 minutes earlier, a small price to pay for a flatter stomach.

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Health and Fitness Make the Difference Between Living Well and Living

Quality of life is what we all want. Good health helps us achieve a high quality of life. Fitness makes us want to live it every day. If you agree with these three premises, keep reading.

The Purpose of Health and Fitness Tips
To inform you of new developments in the health and fitness fields is our aim. We'll do the research; we have the resources. You get the results. The name of the game is 'current' and 'relevant' for today. Forget all the excess baggage of the so-called fitness gurus.

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While we know you are interested in becoming healthier and fitter or maintaining the health and fitness you have, we also know you have limited time to devote to it. We therefore pledge to you a fast, simple method to hop aboard the fitness fast train. Get on track with the facts.

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Diet and Exercise are Keys to Healthy Living
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