Information boasting the important health benefits associated with optimal omega-3 intake is everywhere. Doctors, homeopaths, personal trainers and dietitians alike are touting the long-term health benefits non-stop.

Omega-3’s are more than important. In fact, some would go so far as to say, they are crucial when it comes to promoting optimal health on a long -term basis.

Optimal omega-3 intake has been studied and researched extensively. Omega-3’s have been clinically proven to promote; cardiovascular health, joint health, cognitive function, memory capabilities, feelings of personal well-being and self-value, eye health, reduced feelings of restlessness in children dealing with behavioral disorders, relief from symptoms associated with premenstrual syndrome, and a significant boost in energy levels.

In short, the benefits behind ensuring you are getting optimal omega-3 intake are, quite extensive.

Best Sources of Omega 3

Fish are the most common food source when it comes to trying to achieve healthy amounts of omega-3’s. Halibut, sturgeon, mackerel and tuna to name but a few, are loaded with omega-3 essential fatty acids.

Unfortunately, because our global waters are significantly over polluted, health care practitioners internationally, are recommending that we reduce our fish intake to two or three portions a week in efforts of avoiding dangerous levels of contaminants such as PCB’s or mercury.

Three portions of omega-3’s a week is not exactly ‘optimal omega-3 intake’.

Other natural food sources such as; flax seeds, algae, walnuts, cauliflower, cabbage and soybeans, can also be excellent sources for omega-3’s. These are especially great, viable options for vegetarians or vegans trying to stay on top of their essential fatty acids.

Many people have turned to fish oils as a means of getting daily omega-3 intake. Supplements are often an easy way to ensure you are getting the vitamins, minerals and fatty acids you need to keep you body running at full capacity.

Dangerous Levels of Contaminants Exist in Fish

The only tricky stitch surrounding many fish oils, is that a lot of them are manufactured using the same marine life that have toxic levels of contaminants due to over polluted marine communities. This is not to say that all fish oil brands contain dangerous levels of contaminants.

There are certainly quality leading fish oil brands available on the market. If this is an avenue you are interested in investigating further, be sure to seek out manufactures that meet IFOS (International Fish Oil Standards) follow Good Manufacturing Practices (GMP) and are manufactured in FDA approved facilities using fresh water fish.

Why Krill Oil Is Better

Krill Oil supplements have been receiving a lot of attention in the media as of late, as the new powerhouse omega-3 supplement on the market.

Krill are tiny crustaceans that live deep within marine communities throughout the globe. Because krill are not predatory marine life, they do not contain any of the contaminants or toxins that raise so much concern in excessive consumption of fish or the use of poorly manufactured fish oil supplements.

Krill are also one of the largest biomasses on earth. Krill harvesting is also very closely monitored by the Commission for the Conservation of Antarctic Marine Living Resources (CCAMLR). This means that krill oil , is a sustainable option when searching for the omega-3 supplement that best suits the needs surrounding your personal health and well-being.

Astaxanthin in Krill Oil Is a Powerful Antioxidant

Another powerful differentiator between krill oil, and other omega-3 supplements, is the antioxidant factor. Krill contains astaxanthin. Astaxanthin is a member of the carotenoid family. Carotenoids, such as beta-carotene, are phytochemicals in plant foods, such as vegetables, that offer health benefits and are responsible for their bright colors. As a tell-tale antioxidant, you will notice astaxanthin in the bright coloring of food sources such as algae, salmon, lobster and krill.

Astaxanthin is well known for it’s anti-inflammatory properties. Considering the fact that inflammation is a pre-cursor to many serious conditions, this is a significant benefit behind choosing krill oil for your daily omega-3 supplementation.

Astaxathin also works around the clock to protect and promote cellular health. Given that our bodies are made up of trillions of cells, you can imagine the importance behind protecting each and every one of them. Because of the presence of astaxanthin, krill oil actually contains 54X the antioxidant power than leading fish oil brands.

Omega-3 in Phospholipids Get Absorbed Faster

Lastly, krill oil comes in phospholipid form. Phospholipids are fats already found naturally in our bodies, making krill oil supplements easy for our bodies to break down and absorb. When you’re body isn’t doing any extra work to convert your essential fatty acids, you will experience the benefits of omega-3’s that much quicker.

Phospholipids also help prevent the uncomfortable ‘fish-burps’ that can accompany some fish oil supplements.

At the end of the day, it is really most important that you speak with your health care practitioner regarding your health and wellness goals. The two of you will be able to customize a care plan that will best suite the needs surrounding your personal health and well-being, and decide together what may be the best way to ensure you are getting enough essential fatty acids.

This is after all, your health we’re talking about.

(Sandra Goldstein is a writer for a krill oil supplement company Krilloil.com that manufactures, markets and retails high quality omega 3 krill oil supplement. She loves to write about vitamins, nutrition and exercise.)

Most people want to be healthier and a lot of them even make real changes in their lives to achieve that goal. Millions of Americans belong to gyms – though not everyone actually uses their membership – because they want to get healthy.

Plenty of other Americans change their diets to be healthier, incorporating more fruit and vegetables and fewer fried foods. But a lot of the information we get comes from unreliable sources – a friend from school, a well meaning parent.

That means that there are a lot of misconceptions out there about what is a healthy lifestyle.

According to Eric Harr, professional triathlete and personal coach and the author of The Portable Personal Trainer, “Some myths are just harmless half-truths, but many others can actually be harmful. They can cause frustration in working out and sometimes even lead to injury.”

When it comes to exercise, we all have different needs and our bodies react differently to the same exercises. So what works well for one person will not necessarily work for someone else.

“In this sense you sometimes have to find your own ‘exercise truths’ – the things that are true for you,” says Harr.

Below are some popular health myths that need busting!

Fitness Myths

Fitness Myth Number One: Running on a treadmill is better for your knees than running on pavement or asphalt.

Todd Schlifstein, an instructor at the Rusk Institute at New York University Medical Center says, “Running is a great workout, but it can impact the knees — and since it’s the force of your body weight on your joints that causes the stress, it’s the same whether you’re on a treadmill or on asphalt.”

If you want to avoid stressing your knees then vary the kinds of workouts you are doing. Mix running with other cardio activities like biking or aerobics.

Fitness Myth Number Two: Doing sit-ups on an “ab machine” will zap away your stomach fat.

There are so many infomercials on television selling magical exercise equipment, that it is no real surprise so many people think that an “ab machine” will save them from belly fat.

The body simply doesn’t work like that.

Phil Tyne, the fitness director at the Baylor Tom Landry Health & Wellness Center explains it this way: “You can’t pick and choose areas where you’d like to burn fat.” He continues, “In order to burn fat, you should create a workout that includes both cardiovascular and strength-training elements. This will decrease your overall body fat content,” including the fat in your belly.

Fitness Myth Number Three: Swimming will help you lose weight.

Swimming is great exercise for upping your lung capacity, for toning your muscles and relieving stress, but the truth is that swimming is not a great exercise for losing weight.

“Because the buoyancy of the water is supporting your body, you’re not working as hard as it would if, say, you were moving on your own steam — like you do when you run,” says Harr.

And because a lot of people get very hungry right after going for a swim, they often undo all of their hard work right away.

“It may actually cause you to eat more than you normally would, so it can make it harder to stay with an eating plan,” he adds.

Diet Myths

Diet Myth Number One: There is no need to filter tap water.

A lot of people think that the government does a good enough job regulating what can go into our water supply that you don’t need to worry about what is in your water. But that, unfortunately, is just not true.

Everyone should filter their water. Most water is full of antibiotics, steroids, drugs, synthetic chemicals and pesticides. This is true all over the country, even in a city like New York where people rave about the water quality.

A Brita is inexpensive and can filter out a lot of the junk in your water.

Diet Myth Number Two: You should take nutritional supplements.

If you eat a healthy, well-rounded diet then you should not need to take nutritional supplements as well.

Eat whole foods like organic vegetables and fruits and avoid processed foods, which are really just corn packaged into literally millions of different unhealthy, non-nutritious products.

Start cooking more and incorporate local ingredients, which are also good for the environment as well as good for your health. You will also find that if you are doing your own cooking you will lose weight and save money!

So toss out those expensive supplements and grab the spatula and the apron instead.

Diet Myth Number Three: There’s no reason to buy organic foods.

Many people will try to convince you that you don’t need to buy organic food. But don’t listen to them.

For one, organic meat and dairy products are full of steroids and hormones that may affect your own body chemistry.

Secondly, organic produce is grown without chemicals and so has better nutritional content and fewer toxins. Organic products might cost a bit more, but you are paying for a healthier food and a healthier environment.

(Steven Madison is a writer who specializes in writing about health and wellness topics and enjoys busting popular health and wellness myths. Steven is a writer on Anatomy Now’s site. You can find Steven on Google +.)

Facing problems when it comes to medical expenses is nothing unusual, unless you’re close to perfect. These problems are mostly related to the either the expenses or the prescriptions.

A lot of you would associate these issues with the medical administrations and diplomatic approaches of doctors. However, instead of lamenting on the errors and bureaucratic issues, there are number of ways of normalizing your medical expenses.

Itemized Deduction

One way of saving on your medical expenses is via an itemized deduction. An important editing in the deduction figure has been made by Obama’s administration for this year. If the medical expenses exceed 10% of your gross income, there is a deduction which is known as the itemized deduction.

There is an option associated with having either an itemized deduction or a standard deduction. The previous rate of expenses was 7.5% of the adjusted gross income. Itemized deductions have become important in light of the healthcare policies of Obama’s regime. Premiums for medical insurance would also fall in the category of itemized deduction.

The percentage for itemized deduction has been at the center of many debates with many believing that the 10% mark would make it difficult for taxpayers to be eligible. However, with the Obama’s bill on healthcare making insurance mandatory, the premiums for insurance would fall in this range, benefiting the tax payer.

In addition to the conventional itemized deduction, there is a miscellaneous itemized deduction. The limit in this case is 2%, which allows more taxpayers to opt for this option.

The thresholds for itemized deductions are decided by the Internal Revenue Code. One of the main factors that are part of the itemized deduction is the consumer price index and how the cost of healthcare is faring in the country. These are later adjusted for inflation and the final rate is decided. The limitation for itemized deduction can be reduced by a vote in the Congress. This has been done in 2010.

If all of this seems confusing to you, ask your tax accountant or CPA about how you can take advantage of this benefit.

Using Flexible Spending Accounts

While these are not applicable in all cases, it is possible for a number of employees to set up a flexible spending account. This helps in saving pre-tax money following payroll deduction, so the reimbursement rate would increase for you.

Another extension of these accounts for saving idea is that of the health reimbursement accounts. These are special offers part of your employee benefit program. The reimbursement done in this case for your medical expenses is tax free and a better option.

Next, there are health saving accounts which can be set up by your employer. It can be done on an individual basis or via a group plan. The similarity between flexible saving accounts and health savings accounts is that both are pretax.

The major advantage of health savings accounts is that they can be used as a savings fund. The medical expenses that you pay through this account are tax free (tax does take a toll on your budget normally).

Deductions on Prescriptions and Diagnosis

Another important thing in the healthcare revenue cycle is the understanding in what cases warrant tax deductions. For example, tax deductions are possible for diagnosis, treatment, prescriptions for cure and related costs.

On these accounts, various costs can be made. You can get tax deductions on the expense for medicines which have been prescribed by your doctor or any medical professional. Another cost that many people would be unaware of in terms of tax deduction and reimbursement is that of the transport cost which was introduced back in 2010.

However, it is important for you to note that items like over the counter drugs, multivitamins and supplements would not fall under the tax deduction category. In certain cases, doctors can prescribe you controlled substances like medical marijuana. Tax deductions are not possible in that case as well.

It All Adds Up

People who talk of the non-uniformity of the process should know that it is possible to add up your medical expenses tax credit over a period of time. The problem is that we most often do not keep track of it.

If you do this, you would find that at the end of the day, you are really making worthwhile savings. Another thing is that each year, new therapies and treatments are added on the deduction list, so another thing you can do is to keep updated about the new ones. For example, in 2012, deductions were made available for anti-coagulation therapy.

All you have to do is your homework, and there’s a lot you can save on your medical expenses and troubles.

(Sam Peterson is a healthy living blogger who writes regularly about various topics in health care, exercise and nutrition. Her last article for healthonabudget.com was about six essential items for your home gym. )

As 2013 gets well underway, many people are asking themselves what they can do to boost their health and well-being  With the majority of us juggling long working hours, and little time between getting home and putting the kids to bed for anything other than a ready meal in front of the TV, it is difficult to assume an attitude towards daily exercise and healthy eating that can bring so many benefits. Increasingly, Pilates is becoming the number one choice of regime.

What is Pilates?

Pilates is an intense but somewhat slower paced exercise system that shares more characteristics with yoga and tai chi than it does with other, heavier forms of exercise like resistance and circuit training.

It was developed early on in the 20th Century by a German inventor and fitness guru as a way of combating modern life’s detrimental effects on posture and health.

Many of the earliest Pilates students were actually dancers, who studied the routine directly under Joseph Pilates and then went to open schools offering exercise classes of their own.

As an exercise routine, it comprises a number of core principles – precision and flow of movement, muscle control, focus in the body’s core and, perhaps most importantly, breathing.

Why is it so popular?

Despite its long established routes, its popularity has only seen a sharp increase in recent years, as people’s attitudes towards lifestyle in general improved. The number of people using Pilates today is thought to be well into the millions. Pilates experts believe it works towards making people aware of their body and its needs, affecting posture in a way that translates to how you sit and how you carry yourself when you walk.

Another truth in the matter of its popularity is that not everyone wants to look like Superman or She-Hulk. Pilates, when combined with a healthy diet, works towards reducing the body’s levels of stored fat and toning the muscles beneath; strengthening, toughening and lengthening them.

Like yoga, Pilates also improves flexibility which, in the long run, can help to reduce back and neck pain, as well as joint and muscle soreness. Although there aren’t many naturally occurring situations in life that require you to tie yourself into something resembling a human mariner’s knot, improved flexibility will enable you to go through the movements of day-to-day life without straining or tiring yourself so easily.

Pilates as an Alternative to the Gym

Pilates is also seen as an interesting and engaging alternative to the traditional gym workout – which is arguably what puts so many people off going to the gym in the first place.

Resistance training with equipment like barbells, dumbbells and kettlebells is all about repetition – repeating a movement again and again until the muscle maxes out, or the designated number of sets is completed. Similarly, many cardio workouts entail running on a treadmill and staring out of a window for half an hour, or moving between long stretches on the cross-trainer and exercise bike.

Pilates provides diversity. Repetitions are low – usually fewer than 10 – and movements are less constrained and more representative of the fluid, naturalistic movements carried out by the body in its day-to-day activity.

What exactly are the benefits of Pilates?

As with many other forms of exercise, Pilates works wonders when it comes to relieving the stress of working an intensive job, experiencing financial difficulties, or raising boisterous kids. Certain chemicals in the body, particularly norepinephrine and cortisol, cause stress, and regular exercise helps to burn them away. Looking at the bigger picture, Pilates can relieve stress for the simple fact that it encourages a more positive self-perception and increases energy levels.

Another huge benefit of Pilates – and perhaps one factor the majority of people are most interested in – is that it burns calories effectively. This is because Pilates calls on multiple muscles and body areas at once – rather than isolating a single muscle or muscle group. After time, this makes for a well-rounded physique, where no muscle or muscle group is more or less developed than the next.

The average person will burn, depending on their body weight, anywhere between 350 and 440 calories per hour when doing Pilates to an intermediate level.

Does Pilates work for everyone?

Its pacing and intensity make it ideal for anyone, from exercise newbies after an accessible system and fitness wizards looking for a new direction, to amateur body builders seeking an effective supplement to a heavy weight training regime. It has to be, in terms of age range, one of the most widely embraced kinds of exercise system.

Pilates can be practiced at home, since the amount of equipment required depends on the approach you take. However, it’s highly recommended that those who are interested look into the classes available in their area. The knowledge of an instructor will help you to avoid undue injury and get the most out of a vigorous routine.

Whatever fitness route you choose to improve your well-being and achieve your fitness goals in 2013, give Pilates a try – you might never look back.

(Wayne Thomas has been studying and practicing Pilates for years. He works at Live Pilates, a company offering classes across the North West of the UK. For more information, visit: http://www.live-pilates.co.uk/.)

What is Witch Hazel?

Witch hazel is an astringent made from the bark and leaves of a plant called H. virginiana. The medicinal use of witch hazel can be traced back to early Native American times. The Potawatomi Indians soothed aching muscles by steaming twigs from the H. virginiana plant over hot rocks. Upper respiratory problems were treated by the Iroquois when they brewed tea from this winter-flowering bush.

Top 10 Natural Uses for Witch Hazel

In modern times, witch hazel comes in a bottle and can usually be found in the First Aid department of your local grocery store or pharmacy.

Here’s what this inexpensive natural remedy can do for you:

1.     Treats Acne

One of the most popular uses for witch hazel is acne treatment. Witch hazel is a natural skin toner that treats and prevents acne breakouts by balancing the pH level of your skin.

Witch hazel is also a powerful disinfectant that gently cleans bacteria and dirt from your face. The tannins in which hazel make it a strong antioxidant for your skin that fights inflammation and reduces future breakouts.

The best way to use witch hazel for acne is to wash your skin with a mild soap and a bit of baking soda for exfoliation. Pat your skin dry and pour a bit of witch hazel onto a cotton ball. Rub over face, neck, back, and shoulders at least once per day.

2.     Prevents Razor Burn

Witch hazel is a natural anti-inflammatory that can both treat and prevent razor burn. For best results, abrade the underarm or bikini area by putting some baking soda on a washcloth and gently scrubbing. Rinse the area with cold water to close the pores. Shave with a sharp razor and towel off. Pour some witch hazel onto a cotton ball and dab over freshly-shaved areas.

3.     Eases Bug Bite Sting

Spring and summer is the time to get out there and go hiking, picnicking, and playing in the sun. It’s also the time to battle bugs. Ease the sting of bug bites by dabbing a bit of witch hazel onto the site. The natural anti-itch and anti-inflammatory properties of witch hazel make it the go-to cheap natural remedies for all things that ‘bug’ you.

4.     Soothes Hemorrhoids

There is nothing fun about hemorrhoids and neither is the cost of treatment. The great news is, you can soothe hemorrhoids at a fraction of the cost with nothing more than a good old bottle of witch hazel and a clean cotton ball. Gently clean the area and apply a cotton ball saturated with witch hazel between your butt cheeks and leave on overnight.

5.     Prevents Skin Irritation During Eyebrow Threading

Witch hazel not only treats and prevents razor burn; it’s also used during eyebrow threading to prevent irritation of the skin. Eyebrow threading is an ancient hair removal method that uses 100% cotton threads to quickly remove unwanted facial hair. The witch hazel prevents stinging and tones freshly-plucked skin.

6.     Treats Poison Ivy and Oak

Another of the more popular health benefits of witch hazel is its ability to treat poison ivy and oak. Witch hazel dries out the infection while protecting skin from the scarring caused by scratching.

7.     Eases Diaper Rash

If you’re worried about the chemicals in some butt creams for babies, give witch hazel a try. Witch hazel gently rubbed directly onto the diaper rash will dry out the inflamed skin patches while protecting delicate skin. Wait for the witch hazel to dry and put the diaper back on. Within a few days, the diaper rash should be gone.

8.     Heals Bruises

Witch hazel is a natural anti-inflammatory that also works to improve blood circulation around a bruise. Just dampen a towel or cotton ball with the toner and leave it on for 5-10 minutes or until swelling subsides.

9.     Treats Sunburn

The health benefits of witch hazel continue with its ability to soothe the sting of sunburn. Just pour witch hazel on a paper towel and gently pat on the affected area. It may sting worse for a couple of minutes but you will experience lasting relief from then after. Witch hazel also prevents the flaking and peeling that often accompanies a bad burn.

10.    Prevents Dry Skin

Witch hazel also prevents dry skin by locking in moisture. Simply apply the toner before toweling off after a shower then follow with your favorite moisturizer.

As you can see, there are many health benefits to using witch hazel. It’s the money-saving natural remedy you should have in your medicine cabinet at all times!

When most people think of gardening, they picture their grandmothers or some other sweet elderly lady puttering about in her yard tending to roses. This may be an accurate picture of gardening but it is not the only picture.

Gardening can in fact be enjoyed by anyone regardless of age and those who participate in gardening are bound to receive at least one if not more of the benefits of it.

Even if your green thumb is actually more of a brownish hue, you should still attempt to dabble in gardening. There are some obvious benefits of gardening but there are also some that don’t jump to the forefront of everyone’s mind.

Replace Fast Food with Fresh Food

First of all, if you decide to garden fruits and vegetables, you will have almost unlimited access to fresh produce for a fraction of the cost of store bought produce. There is no comparison when it comes to the nutritional benefits of growing your own food an eating it straight from the vine especially when you take price into account.

One of the largest excuses as to why individuals don’t eat healthy foods is because they claim that they cannot afford it. When you compare the price of one sweet pepper to that of an entire fast food meal, fast food may seem like the better deal.

One sweet pepper can cost up to a dollar at the super market but for that same dollar you can buy a whole packet of seeds that will produces dozens of sweet peppers throughout the growing season.

And that’s just talking about sweet peppers. There are so many options when it comes to what edible goodies you can grow in your garden so pick your favorites and start growing!

Burn Some Calories

If fresh fruits and veggies aren’t enough to motivate you, think about how much physical energy it takes to cultivate a garden. Raking, tilling, digging; all of these activities are hard work!

You can even intensify your gardening “workout” just by being more aware of the motions you are already performing and doing so more fully, perhaps even switching sides and doing reps.

For example, rake 10 times of your right side by extending your arms all the way out and then switching to your left side.

Not convinced? Think about how much lifting is required in gardening. When you work out in your garden, you more than likely do more squats lifting bags of soil and mulch than you would ever do at the gym.

Timing also works in your favor because about the time you need to begin working in your garden is when most people start getting ready for swimsuit season. Hello bikini body!

Relaxation Station

Stress seems to be the American curse. We become so wrapped up in our desk jobs and other commitments that we so often forget to take some much needed time for ourselves just to sit and enjoy the world around us.

Our hectic lives make it essential to find an outlet and a comfortable place to relax. The repetitive movement that gardening requires alleviates your mind from over-thinking and can actually be extremely therapeutic.

Not only that, but a garden that you have created is a wonderful oasis in which to sit, unwind, and relax.

Soak up the Sunlight

Still not convinced about gardening? Think about how often you actually get outside of a four wall enclosure. While exercising in a gym is great for your overall health, you are still missing out of some vital components of your health.

Gardening forces you to get outside and soak up some much needed sunlight! Sunlight, as we know, is crucial for your physical health but can also improve your overall mental health. Exposure to sunlight is known to help alleviate the symptoms of depression and anxiety that so many people experience.

Wear some natural sunscreen to minimize the risk of getting cancer and start experiencing the benefits of some natural sunlight!

If the thought of gardening is overwhelming but you are intrigued by the benefits, you can still garden but just start out on a smaller scale. If you allow yourself some time to grow into your green britches you are more likely to enjoy gardening and stick with it instead of getting frustrated and throwing your hand shovel in a fit of rage.

(Mackenzie Kupfer has been a lover of all things green since the age of six when she began gardening with her Nana. She is currently an online publisher for the tomato cage site avantgardendecor.com. In her free time, Mackenzie enjoys attending garden shows, hiking, and collecting ceramic tea sets.)

With medical costs skyrocketing over the last several years, educating oneself about the ins and outs of the American healthcare system has never been more important. That is especially true given the recent enactment of the Patient Protection and Affordable Care Act (PPACA), or “Obamacare,” which calls for a substantial overhaul of our nation’s healthcare system.

While media coverage about the PPACA has focused on the provisions of the law intended to expand healthcare coverage and offset medical costs for lower income individuals, it’s becoming clear that those provisions have implications at every economic level.

Many Americans, particularly the wealthy, will join in paying that price in the form of newly enacted taxes and other financial changes, some of which are described below.

Changes to Rules for FSAs

Taxpayers who take advantage of flexible savings accounts (FSA), which permit employees to contribute pre-tax funds to an account to be used for doctor visits, prescriptions and other medical expenses, may reconsider their medical insurance plan based on how the PPACA impacts them.

Under the PPACA, employees can contribute no more than $2,500.00 on a tax-free basis to an FSA. The new law also imposes stricter rules governing how funds in an FSA can be used, including a prohibition on using FSA monies for over the counter medicines or supplies that are not expressly prescribed by a physician.

Violation of any of these new regulations will result in penalties, which will further help fund the operation of the PPACA.

Increase in Threshold for Deductions for Medical Expenses

Prior to the enactment of the PPACA, taxpayers could use medical expenses as an income tax deduction if those expenses exceeded 7.5% of their adjusted gross income.

That percentage increased for the tax year 2013 under the PPACA, so now the medical expense deduction is only available if your medical expenses exceed 10% of your adjusted gross income.

Penalty for Uninsured Individuals

The PPACA imposes a financial penalty on people who refuse or otherwise fail to obtain health insurance.

However, those in lower income households will receive a tax credit to assist in paying for a policy.

Increased Payroll Tax for High Income Individuals

Most Americans have 1.45% of their income taxed for Medicare; however, under the PPACA, individuals earning $200,000.00 or more and married couples earning $250,000.00 or more now pay 2.35% toward Medicare.

Those individuals have already started to feel the pinch of this new development, as the tax increase took effect as of January 1, 2013.

Increase on Medicare Tax for Investment Income

Individuals earning $200,000.00 or more and married couples earning $250,000.00 are the target of another provision of the PPACA focused on investment income. These taxpayers will pay an additional 3.8% Medicare tax on either (1) their net investment income or (2) their modified adjusted gross income (less the $200,000.00 for individuals or $250,000.00 for married couples), whichever is less.

To minimize the impact of this provision, some tax advisers are currently recommending that their clients transfer investments into municipal bonds or rental properties, where cash flow isn’t a problem and most of the gain gets offset by depreciation.

One bit of good news: speculation about the far-reaching effect of this 3.8% tax has been grossly exaggerated. Mass emails, Facebook posts, and internet chatter have all perpetuated a rumor that the PPACA will result in a 3.8% federal tax on the sale of one’s primary residence.

In reality, the 3.8% tax will only apply to the sale of a piece of real estate that served as an individual’s primary residence for two out of the previous five years if there is a gain of more than $250,000.00. The amount is $500,000.00 for married couples.

Even though the real estate market in most parts of the country is rebounding, the vast majority of home sellers won’t be affected by this aspect of the law.

Penalty for Employers Not Insuring Employees

Just as individuals will be penalized for not obtaining insurance, under the PPACA employers with fifty or more employees will pay a fine for failing to adequately insure their employees.

Depending on the size of the company, this penalty could sting.

Some employers that violate this policy would pay as much as $2000 per employee after the first 30 employees on the payroll. Still, this would likely still be less expensive than providing insurance, so its effectiveness is, as of yet, unclear.

Excise Tax on Medical Devices

The PPACA will subject some medical and dental devices to a 2.3% sales tax, and estimates suggest that as many as 180,000 different items will fall into this category of taxable devices.

However, there is an exception for retail items, such as eyeglasses and hearing aids, which are not taxed.

While there are many benefits from the PPACA, Obamacare will have a financial impact on different people in different ways. However, educating yourself is the best way to maximize the benefits and minimize the burden on you and your pocket book.

(Bill Paquin is the Chief Executive Officer at Vertical Health, a publisher focused on improving patient care for chronic pain sufferers and those with endocrine system disorders. He operates multiple health information websites including Spine Universe, EndocrineWeb and Diabetic Lifestyle. Bill is a husband, father, blogger and chronic pain sufferer who supports the creative destruction of our current healthcare system.)

Upper and Lower Body Workout -

An elliptical trainer is one of the few exercise machines that exercises both your lower and upper body.  The obvious benefit is that you target more muscle groups in comparison to exercising on a treadmill or stationary bike.

In addition, an elliptical provides a weight bearing workout, which is more beneficial for muscle development.

However, it is important that you consciously apply pressure to the upper body handlebars to get the optimum benefit.  Many users tend to just go through the motions when using the upper body feature.

Low Impact Workout -

Since your feet never leave the pedals you reduce the impact to your knees, ankles, hips and back.  You lower body moves in an elliptical motion, there is no reverse action.  It is sort of like running in the air.  This is a very natural motion that avoids any serious impact.

In comparison, when running on a treadmill you can impact the surface at a rate of 2.5 times your body weight.  Even when you walk on a treadmill there is still some degree of impact and shock to your body.

An elliptical trainer is ideal for individuals with stress or strain injuries, and is becoming particularly popular with seniors and the baby boomer generation.  In fact, the original elliptical trainer was designed to accommodate a person with stress injuries.

Reverse Motion -

An elliptical trainer allows you to reverse the motion.  By going in a reverse motion you can better target your calf and hamstring muscles.

You will also find that on most ellipticals you can also incline the motion and simulate hiking up hills and mountains.  This further lets you target additional lower body muscles while you also workout you upper body.

Reduced Rate of Perceived Exertion -

Although there is some controversy to this claim, a study by A. L Batte investigating the physiologic response to exercising on an elliptical machine, concluded that a level of perceived exertion was lower relative to the energy expended when running or biking.

In other words, you were able to exercise more strenuously with a lower perception of exertion.  (See abstract at http://www.ncbi.nlm.nih.gov/pubmed/14625510)

Low Maintenance –

In comparison to a treadmill, elliptical trainers require less maintenance and are less likely to have service issues. There are a couple of reasons…

1. Elliptical trainers have less moving parts, no motors and simpler electronics in comparison to a treadmill.
2. Being a low impact machine, elliptical trainers do not have to withstand the abusive impact that comes with running or even walking.

As you can see there a number of benefits to an elliptical trainer.  And in my personal experience, an elliptical trainer allowed me to continue to get a serious cardio workout while gradually recovering from a muscle strain in my knee brought on by running.

When buying an elliptical trainer it is important to get one that is right for your body and your budget.  There are countless models that cost anywhere from a couple of hundred dollars to in excess of $5,000.

I personally do not recommend any models less than $500.  They tend to be lightweight, unstable, have restrictive elliptical strides, and the quality of the elliptical motion can be compromised.

When purchasing an elliptical trainer you need to factor in your weight, height, your level of physical activity and the number of users.  You want a machine that is durable enough to handle your workouts, and is suited to your body type.

Before you buy an elliptical trainer, it is a good idea to search for reviews online. You will find reviews on over 100 elliptical trainers on the internet.  Each review discusses the pros and cons, and profiles the machine for a perspective buyer.  In addition, there is a helpful buyer’s guide to instruct you in being an informed consumer.

When it comes to packing on muscle and getting that ripped and muscular physique, most weightlifters and bodybuilders think they have everything figured out. Truth is, even with all of the information out there, the average gym-rat is still making some huge mistakes that are holding them back from achieving the physique they deserve.

Here are three terrible muscle building mistakes that you need to avoid. Avoid these three mistakes and you’ll be amazed at the results.

Mistake 1: Not Getting Enough Protein

If you’ve done any research at all on what a good bodybuilding diet is all about, I’m sure you’ve also come across the notion that suggests that protein is incredibly important for muscle growth.

And it’s true! Most bodybuilders don’t get nearly as much protein as they need on a daily basis.

It simply amazes me how most trainers recommend LESS than one gram of protein per pound of body weight if you want to build mass. For any male who is small and relatively lean, that’s simply a baseline number.

Don’t get me wrong – fats and carbs are still important if you’re trying to gain muscle and if you’re naturally skinny, you need plenty of them. But it’s protein that provides your body with the amino acids your muscles need to rebuild after being broken down in the gym. If you’re training with full intensity in focus in the gym, then you’re going to need more protein then you think.

So if you still don’t know how much protein you should be eating on a daily basis, the BASELINE number is about one gram per pound of body weight. But if you’re naturally skinny and find it difficult to pack on lean mass, you’re probably going to want to increase your protein consumption to 1.25 or even 1.5 grams of protein per pound of body weight each day.

And let’s make sure I’m perfectly clear – I’m talking about COMPLETE protein sources – things like meat, eggs, cheese, sausage and whey protein are going to be the staples. The protein found in things like grains, nuts, soy and other plant sources do NOT count, since they are incomplete protein sources.

Mistake 2: Not Training for Strength

If you open up any type of bodybuilding magazine, you’re most likely going to turn to a page with a bodybuilder talking about his latest workout routine. More than often, these workouts recommended by these so called “bodybuilders” recommend that you “BOMB” certain muscle groups with a moderate amount of weight. But they never talk about getting strong!

Now don’t get me wrong – high rep, high volume and blood-pumping workouts definitely have their place in the bodybuilding world, but they are primarily used to bust a plateau. And that’s it! You want to know what the easiest and fastest way to get bigger is?

Get stronger!

Do you think that doing 100 pushups is going to give you a massive chest?

Think doing bodyweight lunges for 15 minutes straight is going to give you massive quads? Think again! If you want to pack on muscle mass, you need to move some serious iron. No exceptions!

There are many different workout routines and exercises to choose from, but the best way to gain muscle is going to be through the use of your bread and butter lifts. Exercises like squats, deadlifts, and the bench press should make up a majority of your workout program along with a few other movements like bent over rows, dips and pull-ups.

It probably doesn’t sound very advanced or fancy, but it’s what WORKS! Trying to get bigger arms? Forget about isolation movements! Instead, focus on adding 100 pounds to your bench press and bent over row. I can guarantee that this will help you pack on much more arm mass than doing nothing but arm curls and tricep extensions each day.

Mistake 3: Poor Lifestyle Choices

Serious bodybuilders know that sacrifices must be made in order to see results. In order to pack on the most amount of muscle, many bodybuilders will quit partying, drinking, smoking and even staying out late.

Should you be this strict? You don’t have to. But do you need to make sure you’re making the right lifestyle choices on a continual basis? You bet!

If you think that you can get drunk multiple times per week and stay out until 3am, think again! First, drinking on a regular basis has been shown to lower your testosterone levels and make it harder for your body to gain muscle, while slowing down your metabolism and making it easier for your body to store fat.

You might have those God given genetics that allow you to eat as much as you want and whatever you want without getting fat, but if you’re trying to pack on mass then you need to seriously reconsider.

Secondly, the party lifestyle makes it near impossible to hit the gym on a regular basis, eat good and get the rest and recovery you need. And if you have a job, school, work or any other responsibilities, then something needs to go – partying or lifting. There are simply not enough hour in the day to manage all of these things at once, especially if you’re already a busy person.

Having said this, you don’t have to completely isolate yourself from everyone and not have a social life, you simply have to find a balance between your social life and your fitness goals.

If you’re one of the select few that can still go out every night and still pack on slabs of muscle, good for you. But unfortunately many people are not this way and sacrifices often have to be made.

Just like anything else in life, building muscle takes hard work and dedication – do you have what it takes?

(This was a guest post written by Drew Stegman. Drew specializes in nutritional biochemistry and he is a fitness expert when it comes to gaining muscle and losing fat. He loves sharing his fitness knowledge with the world, and he hopes you enjoyed reading this article as much as he enjoyed writing it. For more fitness information check out his website: http://how2gainmusclefast.com/)

Alternative medicine is often seen as pricey and not all insurance companies cover treatments, such as acupuncture. In reality, a round of acupuncture sessions is typically much less expensive than the cumulative costs of visits to a specialist and prescription co-pays.

Depending on your health insurance coverage, acupuncture can save you money if it prevents the need to undergo surgery or other procedures.

While you may balk at the idea of handing over $50 to a licensed practitioner for a session, consider what the World Health Organization has determined. The group states that there are 28 “diseases, symptoms, or conditions for which acupuncture has been proved – through controlled trials – to be an effective treatment.”

Depression, headaches, hay fever, morning sickness, arthritis, hypertension, back pain, neck pain, and even postoperative pain made the list. Plus, the organization found that there are more than 60 other conditions, “for which the therapeutic effect of acupuncture has been shown, but for which further proof is needed.”

The list will continue to swell as research is conducted.

Traditional Chinese medicine relies on its own set of diagnostic criteria. Acupuncture doesn’t merely treat the symptoms, which is common in Western medicine, but instead treats the root cause of the problem. This is why proponents of the ancient tradition say that acupuncture can prevent issues from occurring at all and can maintain your health. This preventative care could lessen your need for doctor’s visits and save you money in the long-term.

While this is exciting, you may be thinking, “Saving money in the future would be great, but what about my wallet today?” You’re in luck. You can still receive quality acupuncture care at a discount. Just be sure that the practitioner you visit is licensed (L.Ac.) and not merely certified.

A licensed acupuncturist has completed at least 2,000 hours of acupuncture and Traditional Chinese medicine education, as well as hundreds of hours of supervised clinical experience. Treatment with an unqualified acupuncturist can be dangerous and ineffective. Get the most bang for your buck, health, and safety by visiting a licensed professional. Now on to the money saving ideas:

1. Call Your Insurance Provider:

Ask whether or not your policy covers acupuncture treatments and get the details. How many sessions are covered in a year? What conditions are covered? Do I need a referral from my primary care doctor?

Also inquire as to whether your insurance company has an affinity program. Some insurers give members access to a Service Benefit Plan where they can receive a discount on alternative medicine treatments, including acupuncture.

2. Medicare Part C:

Contact a representative and ask if your Medicare Part C will covers some acupuncture. This isn’t always the case, but there are some instances when Medicare Part C may pay.

If you are able to get some of the cost of treatment covered, you will have to visit your primary care doctor who will refer you to a licensed acupuncturist that participates in the Medicare program.

Your licensed physician or authorized medical care provider has to deem acupuncture “medically necessary.” Medicare Part C must agree with this decision.

3. Don’t By Shy. Ask About Discounts:

Some acupuncture centers will offer a discount if you refer new patients to their practice. Others even give discounts for testimonials.

Follow the acupuncture center on Facebook or sign-up for their newsletter to keep apprised of discounts and specials. Other establishments offer special pricing to senior citizens and students. It never hurts to ask.

4. Flexible Spending:

Denied by insurance? Check out your employer’s flexible spending policy. Many include acupuncture as an approved expense.

Paying for treatments with flexible spending dollars has the potential to reduce your costs by about 20%, though this depends on your income bracket.

5. Community Acupuncture:

Community acupuncture clinics feature practitioners who perform acupuncture in a group setting. The cost is typically based on a sliding scale, where you determine how much you can pay. You can receive treatment for as little as $15 in some settings.

One of the clinic’s acupuncturists will assess you and then treat you while you are fully clothed in an open room. Other establishments offer semi-private treatment areas. Again, make sure that the acupuncturist is licensed in your state.

6. Workplace:

More and more mid- to large-sized employers are establishing workplace clinics to promote wellness. Employees sometimes have access to primary care physicians, a pharmacy, physical therapy, acupuncture, specialist referrals, a fitness center, and more.

While this setting isn’t available to most, if you happen to have the opportunity, get acupuncture at work for little to no cost.

7. Ask About the Proposed Length of Treatment Up Front:

After your acupuncturist has evaluated you, collected your health history, and formulated a plan of attack, they can generally estimate the number of sessions you will likely need. Ask them after your first session.

You can save money by purchasing a package of sessions, as opposed to paying for each one individually.

Take control of your health and find a treatment that works for you. Acupuncture is an excellent way to remedy a variety of ills without side effects or discomfort. If you can take some steps to find an affordable, licensed practitioner, you won’t only save money now, but you’ll experience the health benefits that can protect you in the future.

Do you have any other suggestions for saving on acupuncture treatments?

(Elie Goldschmidt is a practicing licensed acupuncturist who completed his training in acupuncture and traditional Chinese Medicine at Pacific College of Oriental Medicine in San Diego, CA. He is the founder of the TCM Directory (http://www.tcmdirectory.com/), a resource for the public to find qualified, licensed acupuncturists and avoid treatment at the hands of an undertrained, unqualified practitioners.)

Now we sure do not want to go hunting for some food or spend a fortune just to seek nutrition.

Food is all around us but what is important is to selectively pick them according to their value.

Now if you crave for sweets then try biting into an apple rather than eating high-calorie pastries. If your food is closer to its natural state it will be much better for your health.

Include a lot of fruits, berries, greens and vegetables in your diet. You can try steaming veggies instead of frying to obtain its complete vitamins.

And stay away from those sauces. You can try some of these fruits and veggies and can surely be guaranteed of wholesome nutrition.

Here are some healthy foods for healthy living that are easy on your wallet but great for your health:

1. Apple:

Now this is a food that we all know and thank god they are easy to find and not so much expensive. Apples are low in calories and are a good source of fiber.

The pectin in apples help reduce “bad” cholesterol by binding with cholesterol and fats before the body absorbs them. It also contains some vitamin C which is good for your heart.

The antioxidant compounds in apple (such as quercetin, epicatechin, and procyanidin B2) help reduce the risk of cancer. Apples can be eaten like a snack in its natural form, which is highly recommended, or they could be tossed in a green salad or a main dish salad or fruit salad.

2. Bananas:

Now you know why monkeys just can’t keep their hands off these. Bananas, one of the greatest tropical fruits, is calorie dense and is an instant energizer.

It is rich in potassium and fiber. They taste great just the way they are or if you fancy a fruit salad then try adding a few slices. You can also add a few pieces for a heavenly yogurt parfaits or even smoothies.

3. Baby Carrots:

If your body longs for some vitamin A then you need to get your hands onto some carrots.

Carrots are a super source of beta carotene which gets converted into vitamin A. You can just eat them as carrot sticks or toss them in veggie platters or even as the side dishes.

You can also cook them up in a stew and casseroles.

4. Beans:

Beans are rich in protein, fiber and minerals such as iron, folate and manganese. They also help in reducing cholesterol levels in the body.

Try buying beans in their dried form which is inexpensive, and include them in green salads, dry vegetables, casseroles, stews and chili. Types of beans range from kidney beans and black beans to white beans and garbanzo beans.

5. Eggs:

Eggs are cheap, easily available and rich in protein. They are also a good source of the antioxidants lutein and zeaxanthin, which are known to ward off age-related eye problems.

Eggs can be included in breakfast as boiled, poached and fried forms. You can also cook up some spicy egg curry or even a simple egg sandwich.

6. Lentil (dry):

They are very common in India and are high in protein, magnesium and potassium. It is one of the most easily accessible pulses. It can be included in the diet in the form of soups and stews, cold bean salads, and casseroles.

7. Yogurt:

The healthy bacteria in yogurt are very much good for your digestive system.

It has good amounts of calcium and protein, and is generally taken as smoothies, yogurt parfait, dips and dressings.

8. Kale:

Kale is a dark, leafy green and is loaded with vitamin C, carotenoids, and calcium.

It is cheap and consumed in a vegetable curry form.

9. Pearl Barley (dry):

This niacin (vitamin B3) rich food provides numerous protective actions against cardiovascular risk factors. It also helps to reduce total cholesterol and lipoprotein (a) levels (a type of cholesterol which is associated with an increased risk for heart diseases).

Barley is one of the richest sources of both soluble and insoluble fiber. It is used in soups and stews, cold salads, and casseroles.

10. Oranges:

It is a very common fruit and it is well-liked because of its easy availability all year round, dense nutrition, and it also tastes good.

Oranges are an excellent source of vitamin C and flavonoids. They also contain vitamin A, vitamin B, amino acids, beta-carotene, pectin, potassium, folic acid, calcium, iodine, phosphorus, sodium, zinc, manganese, chlorine and iron.

They taste great just the way they are or you can even include them in a salad.

Food rich in vitamins and minerals are easily available. We just need to know when to buy what, so that it doesn’t crunch our wallet. Always buy fruits during their season because they will not only sell cheap but also taste great.

Summer is just around the corner!  Looking and feeling your best are goals that you hope to achieve by then.  But where should you begin?  You’ve been stuck indoors all winter, and you’ve put on a few extra pounds.  Your skin has grown dull over the past months.  Even your energy level is not where it should be!  Never fear, though!  You CAN be summer-ready, if you get to work now!

Get in Shape

If you’ve been a bit lazy all winter, get up and start moving!  Exercise should be an important part of your daily life.  If you need to shed a few pounds, regular exercise will help you get there.

If you don’t need to lose weight, exercise will help you maintain a healthy weight and keep your body flexible and toned.  Through dedication and effort, you won’t be afraid to be seen in a swimsuit this summer.  In fact, you may be dying to show off your sleek body!

Weekly workouts should consist of aerobic exercises, strength-training, and lots of stretching to promote long, lean muscles and improved flexibility.  Find something you enjoy doing, such as walking or dancing, and you will be more likely to stick with it. In particular, with the advent of spring you can get out of the health club or off your exercise equipment and walk, run and bike outdoors.

As someone who reviews treadmills for a living, I look forward to getting outside for some fresh air and a change of scenery as I run. My dog appreciates even more.

Here are some suggestions to get you ready for that summer bod…

• Get yourself on an exercise regimen.  Commit to regular workouts and stay with that commitment.  No excuses are allowed.
• Find a friend to exercise with.  When you make a commitment with a friend to exercise, it is harder to back out.  It also makes exercising easier when you have someone to converse with.
• If possible, exercise in the morning, and get your workout out of the way.  By exercising first thing in the morning you are less likely to have other obligation arise.
• If exercising in the morning is not an option, consider getting out at lunch time.  By taking a walk during lunch you will burn calories, revive your energy and probably eat less for your mid-day meal.
• Exercise with goals in mind.  The obvious goal for most is to lose weight, but also set distance and time goals.  You will find a number of fitness apps on your smartphone or tablet that will allow you to track your results.  Studies have shown that those who track their results are more likely to attain their goals.
• Besides getting a good cardio workout, do not forget your upper body.  I personally have a home gym, but that is not an option for most people.  To start get some hand weights and maybe a sit-up board.   Also a stretch band can be inexpensive and effective in working your arms and chest.  Remember, the goal is to have that total look for the summer.

Strive to Shine – Not Just In Summer

Remember the old saying, “You are what you eat?”  There is a lot of truth in that saying.  To be healthy inside and outside, a nutritious, balanced diet is of the utmost importance.

When you eat healthy, you are more likely to feel and look healthy.  Your eyes will sparkle.  Your skin will glow.  Your body will have more energy from all the good calories you consume.  Eating a proper diet rich in fruits and vegetables and low in calories and fats even has the potential to slow down the aging process!

In addition to watching what you eat, you should take care to protect yourself when out in the sun.  A little Vitamin D from the sun is good for you.  However, too much exposure to ultra-violet rays can damage your skin and eyes.  That is why you should ALWAYS make it a practice to wear a sunblock and sunglasses.  Adding a hat to the mix can provide extra protection, as well as make a fashion statement.

Drink plenty of water throughout the year…especially when the temperatures begin to soar.  Water is necessary to keep the body properly hydrated and free of toxins.  A well-hydrated body functions better, looks better, and feels better.

What are you waiting for?  Summer will soon be here!  It’s time to get to work!

Setting up a home gym is the best way to get in shape without having to spend a fortune on a gym membership, but buying expensive equipment can cost a lot. You’ll be able to work out at home, though, and the right equipment will make your workouts more effective.

The good news is that you don’t need too much equipment to get your home gym set up, but you should be fine with just a few things:

Free Weights

A free weight set will cost you a pretty penny if you buy it brand new, but you can often find these weight sets at thrift stores and garage sales.

Check for second-hand weights before opting to buy brand new, and it will be a good way to save money.

Ideally, you should have a pair of dumbbells and a barbell, but at least get a barbell.

Working out with a barbell will make it easier for you to concentrate on building the primary muscles, without having to worry as much about keeping two weights stable.

If you can afford to buy both barbell and dumbbells, it will help you to have more options of exercises you can do. The weights will help you to get in shape, and you won’t be as limited as you would be with a weight machine.

Cardio Machine

Whether you buy a stationary bike, a treadmill, or an elliptical machine, you need some kind of cardio equipment in order to help you get in shape. You may not have a good running trail or bike path near your home, but a cardio machine will allow you to get a good workout from the comfort of your home.

Those that are trying to lose weight quickly should get a treadmill or elliptical machine. Those with joint problems will probably want a recumbent bike or elliptical.

A rowing machine will be excellent for a full body workout, and it will help you to get a very good muscle workout while building your cardio resistance.

Heart Rate Monitor

If you’re new to the world of fitness and exercise, chances are you don’t know what your body is capable of. If you want to make sure that you don’t push yourself too hard, a heart rate monitor will be a must for your home gym.

Most cardio machines come with a monitor, but you’ll want one for when you are running or lifting weights. A heart rate monitor will not only help you to prevent overworking yourself, but will help to stop you from underworking yourself.

You want to push your heart to a certain BPM in order to lose weight and get in shape, and the heart rate monitor will help you get your heart up to your target BPM.

Automated External Defibrillator

No matter how tough you are, there may always be a workout that will push your body a bit too far. Those in their 40s and 50s need to be careful when working out at home, as their hearts aren’t what they used to be.

With an automated external defibrillator, you’ll always feel secure at home. You can know that you’re prepared for anything that may happen as you work out, no matter how hard you push yourself.

If you’re going to buy one, make sure to shop at a reputable website like www.aedbrands.com to be sure that you’re getting a machine that is high quality and reliable.

Timer

Need to know how long you are running or cycling for? Not sure how many minutes of exercise you did while lifting weights? A good timer will be a must for you if you are going to work out at home, as it will enable you to track your time.

Whether you’re trying to hold yourself in the plank position to work out your core or you’re spending a few minutes stretching, it’s important that you keep close track of your time.

You’ll be able to keep up with your exercise, and you can quickly check your timer to see how much you’ve done and how much you have left to do. Rather than having to squint down at the tiny numbers on your stopwatch, you can just look up to see what the interval timer says.

Pull-Up Bar

Pull-ups are some of the best body weight exercises that you can do, and few other exercises will work your shoulders, back, and arms as effectively as pull-ups and chin ups will. You can pay a few dollars for a solid metal pole, which you can hang from the roof by a chain as a cheap alternative.

However, this will not be as stable as you might like, so it’s probably a good idea to invest in a quality pull-up bar that you can hang over your door frame. You’ll be able to use it anywhere in the house, and you can even take it with you when you travel. If you want to stay fit no matter where you are, a good pull up bar will be a must!

(This guest post is written by Samantha Peters, a blogger and health enthusiast who enjoys writing about how to stay active and healthy.)

Honey has been used to flavor foods, sauces, drinks, and deserts for as long as anyone can remember. Honey needs no introduction when it comes to food because we consume it in almost everything we eat on a daily basis. What most people don’t know is that honey is one of the best home remedies in the world.

Along with its great sweet taste honey is a natural immune system booster, heart stimulant, and energy booster. The enzymes bees add to the honey make it a powerful anti-fungal and antibacterial food that can be used to treat a bunch of different ailments naturally.

Some studies have even suggested that the antioxidants and flavonoids found in honey can help decrease the chances of cancers and heart problems.

How to Find Real, Raw Honey

Honey is definitely a great home remedy but in order for it to really work you have to find honey that is 100% pure and unfiltered. Finding pure, uncut honey can be a problem because it is estimated 3/4 of all honey sold is not what bees create. Some of the companies distributing honey filter out some of the most important microscopic components essential for honey to be an effective home remedy.

Some companies add corn syrup, sugar, molasses, glucose, flour, and more to their product altering the natural qualities of the raw honey. So how can you tell if you are getting 100% pure honey or some cheap imitation? Just because the label says it is pure honey doesn’t mean it is “pure honey”.

One way to make sure is by performing a test that checks if the honey is filtered or pure. Simply place a little honey in water and if it doesn’t dissolve and keeps it’s shape you know it is pure honey. Another method to check is to put some honey over a flame and if it doesn’t create a crackling sound you know it is pure.

Honey is definitely a versatile food item that can be used in more ways than one once it is 100% pure. This versatility makes honey one of the best home remedies for treating yourself naturally.

Check out the 3 different health issues you can use honey to effectively treat yourself.

Sore Throat

The main cause of sore throats is normally some kind of bacteria or virus in the throat. So since honey has great anti-fungal and anti-bacterial properties it is an effective home remedy for sore throats. Simply pour 2 tablespoons of honey and consume it as is.

If you don’t really like the taste of raw honey you can combine the two tablespoons with a little warm water and drink it down. The smooth consistency of the honey will help provide your throat with a soothing effect. The honey will coat your throat and start treating the bacteria causing your sore throat.

Stomach Problems

The anti-bacterial and anti-oxidant properties of honey have been known to help with the digestive system. If you feel stomach pains due to stomach ulcers or a bladder infection you can add 3 tablespoons of honey and lemon juice to a cup of warm water.

Drink the honey and lemon water mixture and you should quickly start experiencing some relief from your stomach pains.

Sleepiness

If you always feel too tired to do anything during the day honey might be the solution for you. Since honey is a natural energy booster it will give you the spark you need when you’re feeling sleepy.

If you are trying to get some energy so you can put in some work take 2 tablespoons of honey and drink it down with a little water. The glucose found in honey will give your body a quick energy boost, and the fructose will continue to feed your body energy throughout the day.

Dermatitis

Honey has the antibacterial and anti-inflammatory properties that can help keep your dermatitis under control. This honey treatment is specifically for seborrheic dermatitis, also known as dandruff. However, you can make this honey treatment and use it on any other areas on the body where you have dermatitis.

Mix the raw honey with a little water to dilute it and apply directly to the affected areas. Allow the honey to rest on your scalp, arms, legs, or back for 5 hours. After the 5 hours have passed rinse off the honey. Do this 1-2 times each day for a month to see best results. The honey may cause a little flare up when you first start applying it but this is normal.

Honey is a powerful home remedy that can help heal a lot of health problems. This versatility of honey makes it a favorite but do not give any honey to small children less than a year old. Some infants can have a bad reaction to the honey so don’t risk it. As long as you know the honey is raw and 100% pure it can be used as a treatment.

Skin Care

Honey can be used in your skin care regimen as well. People have used honey masks to naturally cure acne. According to Natural Acne Med, you can make a quick face mask using honey, lemon and ingredients available at your kitchen. The mask will clear the pores and also reduce skin inflammation.

Raw honey is a powerful medicine to cure several health issues. It has been used for centuries by native healers long before modern medicine came along.

Back pain is very common. Caring for a bad back can be very expensive, although the costs can be reduced.

Low back pain is the 5th most common reason patients see a doctor for any type of health problem. When a patient goes to a doctor specifically for pain the number one area of complaint is the low back.

It is estimated that $48-$55 billion is spent annually treating the low back. Of all treatment provided for low back pain, 46% is provided by a chiropractic doctor.

In the past 20 years the number of annual chiropractic office visits has nearly doubled. As the Consumer Reports magazine states, this has probably occurred because chiropractors have the highest patient satisfaction rate for treatment of low back pain among all care providers.

Still, it is expensive going to the doctor of chiropractic. Depending on where you live in the U.S. the cost for a first time visit ranges from $70 to $160; subsequent visits range from $34 to $106 each; the national average cost is $65 per visit.

Anything you can do to reduce the frequency of those chiropractic office visits will protect your budget.

Almost all cases of low back pain tend to flare up periodically – some more than others – because back problems over time tend to slowly deteriorate as we age. Even with insurance coverage, and certainly without insurance coverage, keeping this expense controlled is the wise and frugal thing to do.

To help reduce the cost of going to the chiropractor for a back problem (and many other problems as well) it is effective to follow these simple measures:

1. Better Care for Your Back

Take better care of your back so you do not need chiropractic care in the first place.

• Keep your back limber with a daily routine of low back stretching exercise.
• Lose a few pounds to improve posture and reduce stress on your low back and knees.
• Avoid high-impact exercises, like running on concrete, basketball, tennis and horseback riding.
• Do low-impact exercises, like (bicycling and swimming).
• Warm up and stretch before doing work or exercise that involves the low back.
• Take a few chondroitin sulfate supplements daily to rebuild worn low back cartilage.
• Reduce dietary intake of the Three White’s (salt, sugar and refined white flour).
• Stop smoking cigarettes.

Changing your health habits in this way will result in less back stress, a reduced tendency toward spinal arthritis, fewer visits to the chiropractor, and better overall health that reduces medical expenses throughout life.

2. Do-It-Yourself Techniques

When you are at the chiropractor’s office next time ask for two things:

A. Specific exercises to tone up muscles and stretch tight joints in your area of complaint. Make these exercises part of your daily exercise routine.

B. Specific ways you can gently stretch or turn your low back, or leverage your spine while lying down, that might assist an easy self-correction of your back problem.

If your spine happens to easily slip out of alignment, it is logical that it might just as easily slip back into place if you do it correctly. It is sometimes possible to make these corrections without any force or sudden movement at all because you have time and deep relaxation working in your favor.

Many patients help themselves by learning how to mimic the basic position their chiropractor puts them in. By simply holding the body in a particular twisted or tipped position for 10-15 minutes, while staying completely relaxed, a spinal correction can take place if the problem is simple.

Ask your chiropractor how you might position yourself safely and effectively to help your back this way.

This can save you big money by going to the chiropractor only for more complex alignment problems you cannot take care of at home.

3. More Do-It-Yourself

For a sudden and uncomplicated episode of mild to moderate back pain (after gardening or sleeping in an odd position), try a few simple at-home measures first before making an appointment to see the chiropractor.

However, if you have severe and overwhelming pain, high fever, bleeding or inability to urinate or move your bowels with your back pain, you should immediately seek help at the hospital ER.

Otherwise, for a simple case of common back pain, first rest the painful area, ice it and take low dose over-the-counter pain medications for the first week after spinal pain starts. At least 94% of mild to moderate back and neck pain will resolve within two weeks or less using this standard low-cost self-care approach.

If your pain continues after two weeks of doing all this, then see your chiropractor for additional help.

4. Skip the Expensive Back Massage

The pampering touch of a massage therapist at the chiropractor’s office does feel great, but it is expensive. Instead you can reduce a lot of back muscle tension and pain at no cost at all.

Apply direct pressure to the painful area by putting a tennis ball on your mattress or the floor and lying down on it. Position the tennis ball so it applies a gentle direct pressure for five minutes to knotted muscles and painful areas in the low back, buttock or wherever tension is felt.

5. Delay Expensive Procedures

Ask your chiropractor if an expensive procedure can be delayed. Don’t be argumentative or demanding; simply ask if a lab test or x-rays can be delayed a few days to see if your problem can be resolved without the added expense of tests.

6. Discuss Cost Before Any Service Is Provided

Ask about costs of all x-rays, lab work, orthopedic supports and related care before they are done. This avoids problems and regret later when you see the bill. Your doctor will appreciate your honesty if a treatment or procedure is more than you want to spend.

7. Be Candid About Finances

If you are unemployed, short on cash, or carry a high insurance deductible, explain that to the doctor. This information will be kept in mind as your treatment proceeds.

8. Ask for Discounts

Ask for a discount if it feels appropriate. In addition to being a doctor your chiropractor is also a person who understands business. Most business people today would rather keep a customer at a discount than lose them entirely.

Ask the doctor for a small discount when you are in a private setting, not in the middle of the waiting room. Do not ask anyone else since it is unlikely the office staff is authorized to lower or waive fees the way the doctor can.

A 2005 Wall Street Journal Online/Harris Health-Care Poll states that 61% of adults who negotiated with their doctor about office fees and expenses were successful, up from 54 % in 2002.

9. Look for Errors in Medical Bills

Review all medical bills carefully while you are still in the office. If an error is found, get the bill corrected while the facts are still fresh in your memory.

Medical claims management companies report that 70% of all medical bills contain at least one error. It is very common for these billing errors to be against the patient, so the potential for savings could be small or large but always worth the effort.

10. Check Insurance for In-Network Chiropractor 

Use a chiropractor who is in-network with your insurance company, since this is where the greatest savings are given.

Doctors leave and re-enter insurance networks often, so check to make sure your chiropractor who was in-network for your last problem is still enrolled and active in your plan.

11. Review Medicare Booklet

Read your Medicare or group insurance benefits booklet. Be sure your insurance coverage is paying for your care as well as it should.

12. Change to High Deductible Insurance

Change to a high deductible insurance coverage if you are young, healthy and do not have young children at home to protect. You will save on monthly premium costs because you will have to pay a higher deductible portion of your medical costs when you do file a claim.

13. Join a Discount Insurance Club

Join a discount insurance club for à la carte private insurance coverage for unique or specialized services like chiropractic or acupuncture treatment.

If you have a chronic back problem that requires frequent chiropractic care you will pay an additional $12-30 monthly fee to qualify for a 50-60% discount for these special services.

14. Join the Farm Bureau if Self-Employed

If you are self-employed join the Farm Bureau for about $30-50 annually. You do not have to be a farmer or live in a rural area to become a member. You will receive discounted insurance rates that are available as a member of a large group plan.

15. Use Flexible Spending Account (FSA) at Work

Use a flexible spending account (FSA) if it is available at work for tax-sheltered benefits.

All it takes is that you do a little bit of calculation for what your medical expenses might be during the coming year. You put that amount of money aside each year to pay your out-of-pocket medical costs, like a visit to the chiropractor.

Your HR department at work can explain all the details.

16. Review Insurance Policy Rules

Closely follow insurance policy procedures and rules, especially for pre-approval of chiropractic services and referrals.

Working within the system outlined in the insurance policy manual prevents payment problems and surprises later when you expect your chiropractor’s bills to be paid.

17. Formal Appeal to Handle Insurance Disputes

Handle insurance disputes correctly for best reimbursement.

If your insurance policy does not cover a chiropractic service you think should be covered, make a formal appeal following the correct procedure outlined in the insurance policy manual.

Or, simply contact your state insurance commission office for help to settle the dispute.

18. Call Toll-Free Numbers to Contact Insurance

Avoid spending money when calling about an insurance claim. Always contact the insurance company with their toll-free phone number.

Avoid calling on a Monday or calling early in the morning since these are the busiest times; call in the early to mid-afternoon for shortest wait times.

(Dr. Theodore R. Herazy retired in 2010 from 42 years of active practice during which he was one of a few people to hold dual licensure in different health care disciplines: chiropractic and acupuncture. Since then he maintains a website, Dr. Lumbago, that is devoted to presenting information and answering questions about the non-drug and non-surgical treatment of painful neck and back conditions.)

Common Causes of Headaches

1. Food Allergies

Food allergies are a common cause of headaches. When you’re intolerant to one or more foods, your immune system triggers an inflammatory response in your body. Migraines and tension headaches can be caused by an intolerance to gluten, MSG, soy, food dyes, and, rarely, lactose products.

An elimination diet is a common way to test for food allergies but it can be very tedious and difficult to follow. There’s no real way to be sure you’re not getting small amounts of the offending food in your diet. An easier way to test for food allergies is a comprehensive blood test but it’s important to note that not all blood tests are the same.

Many patients have had blood tests come back negative for gluten and other food intolerances but removing the food(s) have proved quite helpful. With the elimination diet, you remove gluten, lactose products, soy, citrus food, peanuts, food dyes, and shellfish for a period of 2 months. You then reintroduce each food en masse one day at a time to test for a reaction.

2. Hay Fever

A chronic pain in the head could also indicate hay fever, especially if your headaches are accompanied by sneezing, itchy watery eyes, coughing, and post nasal drip. Prescription and over-the-counter antihistamines may help alleviate symptoms temporarily but they do nothing to treat the cause.

Hay fever is caused by an overactive immune system. This is why, to effectively treat allergies and other chronic sinus problems, you must first support the immune system. Probiotics can help repopulate your gut with healthy, immune-boosting bacteria while quercetin helps stop the overproduction of histamines. Taking one to two teaspoons of raw honey each day can also help inoculate your system against pollen.

3. Stress

That pain in your head could also be stress-related. When you’re stressed, your breathing becomes shallow and the muscles in your shoulders tense.

The combination of lack of oxygen and muscular tension can cause a headache that starts in your neck and moves up to the base of your skull in a throbbing ache that just won’t go away.

When you’re feeling stressed, try some deep breathing exercises and gently roll your neck from side to side. If you’re able to, bend over from the waist and allow yourself to hang there for a while. This helps release pressure on your neck.

4. Caffeine Withdrawal

If you drink a lot of caffeine and stop suddenly, you could get a terrible headache from caffeine withdrawal due to constricted blood vessels. Giving up caffeine is a good idea for your health but it’s best to taper off slowly.

5. Dehydration

Do you drink enough water? Chronic headaches are often a sign you’re not getting enough life-giving H20. You need at least 6-8 glasses of filtered water each day to keep your body functioning at its best. The best way to tell if you’re drinking enough water is to pay attention to the color of your urine. It should be a very light yellow or clear.

6. Lack of Sleep

Your body needs at least 7 hours of uninterrupted rest each night to function at its best. When you don’t get enough sleep, excess amounts of cortisol, epinephrine, and norepinephrine cause that terrible pain in your head.

Insomnia-related headaches are usually tension headaches that start at the base of your skull and move upward. Stretching, deep breathing exercises, and inversions can help ease the discomfort for the day but the only thing that will stop these headaches permanently is a good night’s rest.

If you struggle with insomnia, try taking a chelated magnesium supplement. Magnesium deficiency is quite common and can lead to anxiety disorders, sleep disorders, muscle twitching, and mood swings.

7. Hormonal Changes

Hormone fluctuations caused by PMS, pregnancy, and menopause can trigger tension and migraine headaches in women. Oftentimes, birth control pills containing high levels of estrogen can trigger migraine attacks and worsen the severity of headaches. A combination of evening primrose oil, boswellia, and chelated magnesium can help combat the pain of hormone-related migraines.

Headaches can cause debilitating pain. If, after changing your diet, and treating your allergies, you’re still experiencing pain in your head, book a visit with a physician for a full evaluation just to rule out anything serious.

Prevention is better than a cure and in the case of healthcare, especially dentistry – prevention is certainly cheaper than treatment.

It is a well-known fact that preventive dental care is beneficial when adopted right from the early ages. However, most people find it quite challenging to stick to a regular dental routine.

The need to maintain oral hygiene, knowing when your teeth be cleaned, what products are the best for your oral health, are all very important in maintaining a healthy mouth.

Regular visits to the dentist is a must not only to take stock of oral health periodically, but also to seek advice and guidance on what preventive measures can be adopted to avoid, if not totally ward off any dental problems.

Here are a few simple ways to keep your mouth and wallet happy. While some procedures can be followed at home, others are done at the chairside.

Maintain Dental Hygiene

Daily oral care routines play an important part in preventing dental problems. It cannot be stressed enough that simply brushing your teeth twice a day and flossing after meals can have positive life long benefits.

A fluoride-rich toothpaste, a flexible regular toothbrush with a good reach and bristles that are gum-friendly, interdental tooth brushes for better cleaning, mouthwashes and rinses that disinfect the teeth, gums and help prevent bad breath also help to ensure that your mouth is clean. For individuals not comfortable with fluoride in their toothpaste, there are available alternatives on the market, such as Tom’s of Maine or Theodent.

Most quality dental care products are available OTC and for very affordable prices. It is ideal to check with a dentist before opting for suitable products. As some of us may have sensitive teeth, few teeth may need strength and protection, hard brush bristles may damage gums, etc. Professional advice makes the choice safe and easier.

A Bright Smile Goes Along Way

Smiling is infectious. Smiling can actually trick your body into thinking you’re in a good mood when you’re feeling down. Smiling can ease your stress, other people’s stress, and even boost your immune system. Studies indicate that smiling can make you look younger, more attractive and even more successful. Feeling confident about your smile is very important and so having a fresh and welcoming smile is an easy way to enhance your self-confidence while maintaining your oral health.

A bright white smile can go a long way. “For a quick whitening fix on a budget, combine a small amount of baking soda and strawberries to remove stains from coffee, tea, or sodas,” says Peter Boulden, DMD, and owner of Atlanta Dental Spa. “Strawberries contain vitamin C and malic acid which act as an astringent and in the short term aids in the removal of surface stains, while whitening your teeth and reducing any plaque. This is by no means a replacement for professional whitening treatments, but it is a helpful solution in the interim.”

Watch Your Diet and Consumption

Starchy, sugary, acidic and colored foods do have a distinct impact on the tooth enamel, known to be the strongest natural element in the world. Diet control does not necessary mean going on a diet; it means consuming healthy food at preset times and adopting effective cleaning techniques.

Here are some easy tips to avoid tooth decay (cavities), stained teeth, and other oral health problems which can lead to large dental bills:

• Eat carbohydrates only during meals and avoid having as snacks.

• If you are unable to brush your teeth after eating, rinse your mouth with water.

• If you snack, eat “non-sugary” foods, such as cheese, popcorn, raw veggies or yogurt.

• Avoid consuming high sugar beverages like energy drinks, sodas, or sweetened coffees; the sugar from these drinks often stays in your mouth for hours.

• If you love sweets, try substituting fruits instead; they are healthier for your body, teeth, and many contain Vitamin C which holds our body cells together

• Drink lots of water. It not only acts as a rinse and helps remove trapped food particles, it helps clean your mouth and makes you feel great.

Regular Dentist Appointments

The ADA recommends that people visit their dentists at least twice a year to detect and treat dental problems earlier, minimizing both the pain and the costs in the process.

Growing children and youngsters need to keep their scheduled appointments with their dentists, mainly to ward off the negative effects of citrus and other fruit juices, fizzy drinks, sweets and junk food. They also tend to heed the dentists advice better than the regular warning at home, and visiting a dentist at an early age helps encourage daily dental routines.

Dentist appointments work at both psychological and physical level, making dental treatment comfortable and relatively less costly at a later date.

(Dr. Susan Estep is an award winning cosmetic dentist and one of the owners at Atlanta Dental Spa. She is devoted to overall patient well-being and has developed a communications program to promote patient education and advocacy. She is passionate in her practice to educate patients on oral-systemic health and deliver advanced methods of care to help ensure optimal health results.)

As the pregnancy due date calculator begins to tick, it becomes more important for pregnant women to maintain a healthy diet for herself and the baby. This is the time when a woman has to eat a balanced diet not only her herself but for the growing baby.

Vitamins and minerals form an important component of this balanced diet.

In this article, we will highlight all the essential vitamins needed by women during pregnancy.

1. Vitamin A

Best Sources: Pumpkin, broccoli, potato, cantaloupe, guava, tomatoes, kale, green vegetables, yellow fruits and vegetables, carrots, milk, spinach, liver, mango, papaya, squash and apricots.

A deficiency of Vitamin A leads to birth defects and the nutrient is especially good for skin and eyes. It is also an antioxidant and prevents blindness in old age. As Vitamin A includes retinol and carotenoids, it prevents cellular damage and boosts immunity. The liver stores this vitamin so a good dose in a day will give benefits in the next few days.

2. Vitamin B

Best Sources: Fortified cereals, pasta, whole grain, legumes, nuts, berries, wheat germ, fish, eggs, dairy products, peanuts, high protein foods, walnuts, sunflower seeds, beans, broccoli, bran, oats, brown rice, spinach, soybeans, chicken, cantaloupe, cabbage, peas, carrots, bananas, Brussels sprouts, avocado, watermelon corn and brown rice.

Vitamin B has 12 components, known as Vitamin B-Complex (Vitamin B1 – Vitamin B12). The work of vitamin B complex is to assist in the growth of cells and overall development of the fetus.

Women should consume this vitamin under supervision because it can cause imbalance if not taken in proper amount. The lack of Vitamin B and its components can lead to problems like depression and weakness, lack of hunger, constipation and make the person anemic.

3. Vitamin C

Best Sources: Bell peppers, potatoes, tomatoes, broccoli, strawberries, green beans, papaya, citrus fruits, grapefruits, cauliflower, cabbage, lime, lemons, orange and Brussels sprouts.

This is an antioxidant that helps to build a better immune system and protects the body from damages, especially damage to cells and tissues. The vitamin helps in wound healing by producing collagen.

A good intake of Vitamin C by pregnant women will help the body to build red blood cells which will transport oxygen to brain and other cells. It is also a stress reliever.

4. Vitamin D

Best Sources: Fatty fish, milk, vitamin fortified products, cashew nuts, egg yolks, mushroom and fish liver oil. Sunlight is the best source of Vitamin D.

The role of Vitamin D is to aid the body in utilizing reserves of phosphorus and calcium. It also helps to develop very strong bones and teeth. The lack of Vitamin D in the body can lead to osteoporosis in old age. It is essential for pregnant women to consume Vitamin D so that the newborn has strong bones, good muscle tone, strong teeth and hormonal production. The lack of Vitamin D will cause very poor child development and may cause rickets later on.

5. Vitamin E

Best Sources: Spinach, nuts, fortified cereals, vegetable oil, wheat germ, corn oil, margarine, cod liver oil, safflower oil and other unrefined foods.

Like Vitamin C, Vitamin E is also an antioxidant which helps the human body to create and use red blood cells. The vitamin also regulates cellular membranes and scientific studies believe that it also helps to slow down the aging process. Pregnant women and lactating mothers should intake a healthy dose of Vitamin E regularly or as is prescribed by the doctor.

6. Vitamin K

Best Sources: Tomatoes and dark green leafy vegetables

The deficiency of Vitamin K in pregnant women can cause hemorrhaging and miscarriage. A proper amount of Vitamin K is recommended to ensure proper blood clotting. Moreover, if pregnant women want this vitamin to be effective, they should stay away from radiation, mineral oil, aspirin and antibiotics as these disrupt the purpose of Vitamin K.

Apart from these vitamins, pregnant women should also have folic acid, proteins, calcium, zinc and iron.

Natural Food Intake or Supplements?

As you have seen above, all of the essential nutrients can be consumed through its natural form. However, if the gynecologist recommends, there is nothing wrong with consuming vitamin supplements.

Please remember to consume supplements only under medical supervision and monitoring. The nutrients in natural fruits and vegetables can be had as frequently as possible.

Maintaining a proper balanced diet will help the baby to grow and develop in every aspect. Keep on changing menu and diet intake to incorporate variety. Apart from balanced dietary intake, pregnant women should undergo regular health and fitness checkups.

(Priyanka is an author and a part time guest blogger. She has a passion for writing and researching on health and parenting topics. She currently blogs for sitagita.com – a global information portal for women that includes wide range of topics on for women health, pregnancy tips, weight loss, and lifestyle.)

Are you looking for some healthy activities to lose weight? You can get a better body by summer by choosing one or more of these activities to improve your physical health. The activity you choose will depend largely on your fitness level and your problem areas.

1. Walking

Walking may not seem like much but among all the healthy activities you can do to lose weight; this is one of the best for your overall physical health. Walking is a low-impact way to burn calories and get back in shape.

It’s the perfect exercise for people who are new to fitness, haven’t worked out in a while or suffer from any physical ailment. The average 145-pound person can burn up to 360 calories per hour. For best results, walk briskly and add hills whenever you can.

2. Hiking

Hiking is a step up from walking because, depending on the trail, it can involve working your entire body. Hiking improves not only your physical health but your balance and coordination.

Choose easy to moderate trails to start with and, when hiking alone, always follow safety tips. Don’t use a music player, take plenty of water with you, tell at least one person where you’re going, and always hike clearly marked trails unless you’re a very experienced and well-prepared hiker.

3. Swimming

Swimming is a great low-impact full-body workout that is a lot of fun to do. It improves your physical health by not only helping you burn calories but sculpting your arm and leg muscles as well.

4. Dancing

You don’t have to go to the gym to get a good workout. Of all the healthy activities you can do to lose weight, this is the one people tend to stick with because it’s so much fun to do. All you need is an iPod or a CD player and some Top 40 music. Sixty minutes of sweating and shaking it to your favorite beats can burn up to 370 calories!

5. Cross-Training

If you want to burn calories fast and lose weight in a hurry, cross-training is definitely the right activity for you. Instead of a bunch of messy equipment cluttering up your home, try cross training so that can get you a total workout in a fraction of the time.

A cross trainer gives you the cardio you need to burn calories fast and the resistance training necessary to build your muscles and increase your metabolism.

6. Rebounding

Rebounding is one of the best healthy activities to lose weight because it works your entire body at once and it’s a lot of fun to do! Not only does it provide a cardio workout to burn calories, it also helps strengthen, cleanse, and tone every cell in your body.

It not only works your outside muscles but your internal organs as well. This not only helps you lose weight, but improves your overall physical health.

7. Running

Nothing gets your heart-rate up faster than running. This high-impact exercise helps strengthen your bones and rebuilds connective tissue. It’s a fast way to lose weight and work your entire body.

If you’re new to running, start off slowly. Build up with walking, and then move on to jogging for a few minutes or more. Eventually, running will come easy.

8. Step Aerobics

A lot of people avoid step aerobics because it looks complicated. Actually, it only takes one class or a DVD to learn the basic moves.

With step aerobics, you burn calories and improve your overall physical health without the high impact of typical aerobics classes. It’s especially beneficial for those looking to strengthen their legs, butt, and hips.

9. Rowing

Rowing is a full-body workout you can get sitting down. It’s especially beneficial for those who want to really work their upper body and beef up fast.

It offers different levels of resistance depending on your experience and you can work up as your strength increases. In just 30 minutes, a 145-pound person can burn up to 300 calories.

10. Weight-Training

If you really want to lose weight and get into shape, it’s important not to depend on cardio alone. Weight training helps you burn calories and improves your metabolism. You don’t have to be a bodybuilder to get results. Just start out with 5 or 10 pound weights and do multiple repetitions. Alternatively, you can wear wrist or ankle weights while walking or hiking on an easy trail.

No matter which type of physical activities you choose, it’s important to stay committed to them. When you do, you’ll look and feel better than you have in years!

In addition to these healthy activities, be sure to eat a good diet. Get rid of the junk food and load up on whole foods such as organic vegetables, fruits, nuts, seeds, meats, and healthy dairy. What are you waiting for? The healthy new you is just waiting to bust out!

That’s why we are delighted to share this infographic prepared by Brenda Watson. Brenda Watson is going to bust these public myths in her Public Television Special called Heart of Perfect Health. She has also busted these myths in her book.

Infographic by ReNew Life, a Heart Healthy Company

Please feel free to share this infographic with everyone.