7 Steps to Have More Energy All Day

If you’re like me, you have less time to juggle more tasks these days. Those overwhelming responsibilities and demands can drain every ounce of energy before morning even ends. But there are things you can do to have more energy all day…without short-term stimulants like coffee and energy drinks.

The Problem with Short-Term Stimulants

I see so many people reach for a quick stimulant to keep them going all afternoon to complete their ever-growing to-do list. Food manufacturers capitalize on that fatigue with hyper-caffeinated energy drinks and amped-up coffee.
Believe me, I get it: some days you feel like you’re running on empty and desperately seek a boost to pull you through that afternoon meeting and then fight rush-hour traffic.
A tall late-morning java gives you a jolt, but coffee also raises your cortisol levels, stressing your already-overworked adrenals. Inevitably you crash, though your next fix conveniently lies around the corner at your favorite coffee place or in the break room where your receptionist left freshly baked cookies.
Related Article: Want a Natural Pick-Me-Up? Try Functional Herbs
You don’t have to feel this way and you needn’t succumb to short-term solutions that contribute to long-term energy crashes. I use these seven strategies to maintain steady, sustained energy all day:

How You Can  Have More Energy From Morning Through Night

1. Get 7 – 9 Hours of High-quality Sleep Every Night

Nothing zaps your energy like a restless night. You wake up feeling lousy and start the day’s caffeine cycle. Even one night’s poor sleep can adversely affect your hunger hormones and set the stage for cravings, lethargy, and a miserable day at the office.
Aim for at least seven hours of sleep every night. You need to prepare for sleep. About an hour before bedtime, turn off electronics (your email will still be there in the morning), take a hot bath with some chamomile tea, practice deep breathing or meditation, and relax.
Related Article: 4 Ways to Sleep Better

2. Check Your Thyroid Levels

Fatigue could signify something deeper like thyroid problems. Ask your doctor to run a thyroid panel and include free T3 to make sure you convert well to the active form. Signs of low thyroid include low body temperature, dry skin, weak nails, poor hair growth, high cholesterol, constipation, slightly yellow palms, and missing the outer third of your eyebrows. Aim for a thyroid-stimulating hormone (TSH) level between 1 and 2.

3. Eat by the Plate

Start your morning with a low-fat muffin or cereal and you’re due for a mid-morning energy crash. Instead, make breakfast a protein shake for blood sugar-balancing protein, good fats, and fiber to keep you full and focused for hours.
I load mine with plant-based (but not soy) protein powder, berries, kale, flax or chia seeds, blended with unsweetened coconut or almond milk. To maintain that steady energy all day, load your plate with lean protein, good fats like avocado and olive oil, leafy greens, and slow-release high-fiber carbs.
Related Article: 12 Ways to Eat Right on a Budget

4. Zap the Energy Thieves

No, not your in-laws! (Though toxic relationships can certainly drain your energy.) I’m talking about coffee, alcohol, and other stimulants or relaxing substances that help you in the moment but leave you listless later. I enjoy a cup of organic dark roast or pinot noir as much as anyone else, but over-relying on these for energy and relaxation can create long-term problems.

5. Burst to Boost Energy

Kind of ironic that exerting energy creates more energy, but that post-exercise endorphin boost can make you feel exuberant. Who has hours for the gym? That’s why I love burst training, which can help you blast fat and boost energy in just minutes a day.
You don’t need any special equipment: a park hill or mall stairs provide the perfect place for bursting.
Related Article: Why Burst Training is Your Best Fat Burning Workout

6. Get your Vitamin D

Sunshine helps regulate your circadian rhythm and improve energy levels. Studies show[1] among its many problems, vitamin D deficiency contributes to fatigue. Ask your doctor to test your D levels and aim for 60 – 80 ng/ ml. Once you’ve hit that mark, I recommend 5,000 IUs of vitamin D as a maintenance dose. And get out: even 10 minutes of sunshine on unprotected skin can boost your D levels.

7. Try this Energy Cocktail

Supplements aren’t magic potions, but they can provide nutrients that replenish energy at the cellular level. If you’re eating correctly, exercising, and getting optimal sleep, but still can’t sustain steady energy levels, my favorite nutrient cocktail includes a B Complex, CoQ10, carnitine, and tyrosine. Don’t forget the basics too. A good multivitamin/ mineral could be the missing link to feeling revitalized.
************
 Celebrity nutrition and fitness expert JJ Virgin is author of The New York Times Bestseller The Virgin Diet.
Featured photo by Hugo Bernard

[1] Sinha A, et al. Improving the vitamin D status of vitamin D deficient adults is associated with improved mitochondrial oxidative function in skeletal muscle. J Clin Endocrinol Metab. 2013 Mar;98(3):E509-13. doi: 10.1210/jc.2012-3592. Epub 2013 Feb 7.

Source: http://inspiyr.com/ways-to-have-more-energy-all-day/

How to Figure Out the Cost of a Medical Procedure Before it Happens

"How much will that cost?" It’s a question we aren’t used to asking in the healthcare marketplace. Many of us grew up with the $10 co-pay, but that’s rapidly becoming a thing of the past. With rising deductibles, more out-of-network providers, more uninsured people, and more out-of-pocket spending, it’s increasingly a question we need to ask—and before the medical procedure, not after, when the “gotcha” bill upsets us.

This post originally appeared on Credit.com.
So, how do you find out what things cost in the healthcare marketplace?

First, let’s distinguish between two groups: routine care (preventive checkups, the garden-variety strep infection, etc.), and emergency care (or other big-ticket medical events like crisis appendectomies). The first group is fairly easy; the big-ticket stuff, less so, though you can do some things to help yourself.

How To Save Money on Planned Medical and Dental Expenses

My oldest child is now in second grade, and apparently orthodontia treatment starts way earlier… Read more

When you’re insured, you have to deal with factors like: Have you met your deductible? Does your plan require pre-approval? Are you in network or out? So indeed it can be complicated. But we’re hearing more people asking for cash or self-pay prices, negotiating surgical fees (a friend just negotiated a $40,000 fee down to $10,000), and being thoughtful about purchasing.

Lower Your Medical Bills with a Quick Payment Offer

The folks at medical billing offices? They are very experienced with being stiffed, lied to, and… Read more

If you’re insured, ask your provider or check the company’s website for pricing tools. Many insurers now offer them, though not all are extremely useful. Some states have terrific pricing tools, such as Minnesota and New Hampshire, but a lot of the state resources are not so great. In Ohio, for example, the prices are simply the list or “chargemaster” prices, which are the top-end rates, and thus not very useful. The National Conference of State Legislatures has a scorecard of those resources.
Here are some easy steps to find out what things cost.

Routine or Non-Emergency Care

1. Find out the exact name of the procedure, and how it’s referred to in the medical billing system, (the Healthcare Common Procedure Coding System (HCPCS) or CPT codes). These codes categorize the mind-numbingly huge number of medical procedures that go through the nation’s billing system. There’s often a five-digit code: for example, a simple MRI of the lower back is coded 72148. To find the procedure name and number, ask the provider, or try the search box on the clearhealthcosts.com site: type in “MRI” and pick from the choices offered. If there’s something you don’t understand, ask the provider: “Is that a 72148 MRI or a 72156?”
2. Find out the price paid for that procedure by Medicare in your locale. The Medicare price is the closest thing to a fixed or benchmark price, and there’s a byzantine formula for determining that price. For a 72148 MRI, for example, the Medicare price in Manhattan is $497.
3. Now it’s time for a little spadework. There may be several providers–say a colonoscopy, which might include the doctor, the anesthesiologist, the pathology charges, maybe even a “facility charge” for the building where it all takes place–so ask about each of them. We often hear of people encountering out-of-network anesthesiologists, emergency-room docs, and even pathologists—not to mention the ambush “facility fee.”
4. Are you uninsured, or is it not covered by your insurance? Then ask for a cash or self-pay price. Quite often, providers will offer a discount if you pay upfront, in advance—not just for discretionary procedures like Botox and Lasik eye surgery, but also for things like an MRI, a mammogram, or an ultrasound. We hear a lot from people who are asking to pay the Medicare price, or something close. The first price that is quoted, we often find, is a “chargemaster” or sticker price–like an MSRP in electronics. Depending on where you live, you might be entitled by law to a much lower price. In California, for example, discounts off the sticker price must be given to uninsured or underinsured patients below a certain income level. Ask if there are any price breaks. Then ask again.

Always Question Hospital Bills to Significantly Reduce Final Cost

Medical billing, as the recent debate over healthcare has brought to light, is inconsistent at… Read more

5. Are you insured? Is it covered by your insurance? Ask “Is Dr. X in my network? Is it covered? What’s my co-pay? Am I required to pay a percentage?” Ask if the price being quoted to you is the chargemaster or sticker price—or if it is the “negotiated rate,” negotiated by the provider and the payer (in this case your insurance company). Know your plan: Have you met your deductible? Is this something your plan doesn’t cover at 100%? Ask, and keep asking. You may need to ask both provider and insurer; you may have to ask for “pre-authorization” to assure it will be covered. Know your policy. Take notes. Take names.
6. If you think the prices are high, you may be right. Hospitals generally charge more for things like an MRI than a self-standing radiology center does. If your provider is offering a $2,300 MRI, you might feel comfortable asking if you could go to the place up the street that charges $500.
7. Keep a record of who you talked to and when, what they said, and how to reach them again. We have heard many times that people asking these questions get several different answers from different people at the same provider or insurance company.
8. Check online resources. Clearhealthcosts.com is part of a growing ecosystem of transparency tools. Some of the others:

• healthcarebluebook.com (gives a “fair price” based on your location);
• fairhealth.org (price information for consumers and businesses);
• newchoicehealth (offers generally high prices, then invites users to connect with featured providers or request a bid);
• faircaremd.com (offers a range of provider-supplied prices and an opportunity to negotiate).

Emergency Care: Walk-In Center Before Emergency Room

You’re not likely to be shopping around if you’re in an ambulance with a broken leg, or unconscious on a gurney. But there are things you can do to make smart choices about emergency care.
First, if you’re insured, know the hospitals close to you that are on your plan that will be your ER of choice in case you or a family member needs crisis care. But also–and this is new for many of us–a walk-in center could be a better choice. Walk-in centers tend to be much less expensive than full-blown hospital emergency rooms. Many of us routinely took croupy kids to emergency rooms in the middle of the night, but that’s changed in a big way.

The Worst Times to Go to the Hospital

While there may never really be a great time to go to the hospital, there are a few specific times… Read more

Walk-in centers of all kinds are the fastest-growing part of the medical marketplace. They range from pharmacy and big-box clinics (Dr. Walk-In at Duane Reade, The Clinic at Walmart) to Concentra, a big chain with more than 300 clinics in 39 states, to mini-chains like CityMD in New York. If your problem is a sore throat, a urinary tract infection, or a croupy kid, your first choice is likely to be your doctor—if you’re insured and you have one. But if you’re uninsured or can’t get to your doctor quickly or easily, this is another option. It’s not a bad idea to call around just to know providers near you.
Walk-in centers may not feel comfortable quoting a price in advance, because the price can depend on treatment: Do you need lab tests, X-rays, a cast? So you might inquire: Do you take my insurance? What kind of cases do you treat? What is the charge for a basic office visit? What are your hours? What’s the charge for a cash visit for a sore throat if you’re uninsured? Not all walk-in centers are created equal. Some are staffed by nurse practitioners, by emergency room doctors, by owner-operator doctors, or by a pharmacist. Some may not take people with gynecological issues, or gaping chest wounds, or broken bones. It’s worth knowing the territory to save yourself time, trouble, and money.
Ask friends and neighbors for their experiences. Social media can help: in my village, we’ve got a “Moms” Facebook page where people share recommendations for gynecologists, primary-care providers, and the best place to take a croupy kid on the weekend. Use those resources. Also, beware of the rising trend toward free-standing emergency rooms, which are separate from hospitals. They present what appears to be an attractive alternative, but the word on the street is that they can be expensive.
And if you’re in an emergency situation and still able to ask, do yourself a favor: Make sure that all the providers you see are participating providers. We hear a lot about people who receive bills telling them that they were at an in-network hospital with an in-network doctor and in-network pathology, but the anesthesiologist was out of network and therefore the bill blows back on them. Insist that you want an in-network provider.
How much will that cost? Always ask.
How to Figure Out the Cost of a Medical Procedure Before You Get It | Credit.com

---

Jeanne Pinder a contributor at Credit.com. She is the founder and CEO of clearhealthcosts.com, bringing transparency to the health-care marketplace by telling people what stuff costs. A former New York Times editor and reporter, she loves finding things out and telling people.
Image remixed from piotr_pabijan (Shutterstock).

Source: http://lifehacker.com/how-to-figure-out-the-cost-of-a-medical-procedure-befor-1348059616

6 Reasons Why Eggs Are The Healthiest Food on The Planet

By Kris Gunnars, BSc |, November, 2015


Boy Eating a Fried EggEggs are so nutritious that they’re often referred to as “nature’s multivitamin.”

They also have unique antioxidants and powerful brain nutrients that many people are deficient in.

Here are 6 reasons why eggs are among the healthiest foods on the planet.

1. Whole Eggs Are Among The Most Nutritious Foods on Earth

One whole egg contains an amazing range of nutrients.

Just imagine… the nutrients in there are enough to turn a single fertilized cell into an entire baby chicken.

Eggs are loaded with vitamins, minerals, high quality proteins, good fats and various other lesser-known nutrients.

One large egg contains (1):

    Vitamin B12 (Cobalamin): 9% of the RDA.

    Vitamin B2 (Riboflavin): 15% of the RDA.

    Vitamin A: 6% of the RDA.

    Vitamin B5 (Pantothenic Acid): 7% of the RDA.

    Selenium: 22% of the RDA.

    Eggs also contain small amounts of almost every vitamin and mineral required by the human body… including calcium, iron, potassium, zinc, manganese, Vitamin E, Folate and many more.

A large egg contains 77 calories, with 6 grams of quality protein, 5 grams of fat and trace amounts of carbohydrates.

It’s very important to realize that almost all the nutrients are contained in the yolk, the white contains only protein.

    Bottom Line: Whole eggs are incredibly nutritious, containing a very large amount of nutrients compared to the calorie load. The nutrients are found in the yolks, while the whites are mostly protein.

2. Eggs Improve Your Cholesterol Profile and do NOT Raise Your Risk of Cardiovascular Disease



The main reason people have been warned about eggs is that they’re loaded with cholesterol.

One large egg contains 212 mg of cholesterol, which is a LOT compared to most other foods.

However, just because a food contains cholesterol doesn’t mean that it will raise the bad cholesterol in the blood.

The liver actually produces cholesterol, every single day. If you eat cholesterol, then your liver produces less. If you don’t eat cholesterol, then your liver produces more of it.

The thing is, many studies show that eggs actually improve your cholesterol profile.

Eggs tend to raise HDL (the “good”) cholesterol and they tend to change the LDL (the “bad”) cholesterol to a large subtype which is not associated with an increased risk of heart disease (2, 3, 4).

One study discovered that 3 whole eggs per day reduced insulin resistance, raised HDL and increased the size of LDL particles in men and women with metabolic syndrome (5).

Multiple studies have examined the effects of egg consumption on the risk of cardiovascular disease and found no association between the two (6, 7, 8).

However, some studies do show an increased risk of cardiovascular disease in diabetic patients. This needs further research though and probably doesn’t apply on a low-carb diet, which can in many cases reverse type II diabetes (9, 10, 11).

    Bottom Line: Studies show that eggs actually improve the cholesterol profile. They raise HDL (the good) cholesterol and increase the size of LDL particles, which should lower the risk of heart disease.

3. Eggs Are Loaded With Choline, an Important Nutrient For The Brain



Choline is a lesser-known nutrient that is often grouped with the B-complex vitamins.

Choline is an essential nutrient for human health and is needed for various processes in the body.

It is required to synthesize the neurotransmitter acetylcholine and is also a component of cell membranes.

A low choline intake has been implicated in liver diseases, cardiovascular disease and neurological disorders (12).

This nutrient may be especially important for pregnant women. Studies show that a low choline intake can raise the risk of neural tube defects and lead to decreased cognitive function in the offspring (13).

In a dietary survey in the U.S. from 2003-2004, over 90% of people ate less than the daily recommended amount of choline (14)!

The best sources of choline in the diet are egg yolks and beef liver. One large egg contains 113 mg of Choline.

    Bottom Line: Choline is an essential nutrient that 90% of people in the U.S. aren’t getting enough of. Egg yolks are an excellent source of choline.

4. Eggs Contain High Quality Proteins With a Perfect Amino Acid Profile



Proteins are the main building blocks of the body and serve both structural and functional purposes.

They consist of amino acids that are linked together, kind of like beads on a string, then folded into complex shapes.

There are about 21 amino acids that the body uses to build its proteins.

The body can not produce 9 of these amino acids, which are deemed as “essential” and must be gotten from the diet.

The quality of a protein source is determined by its relative amounts of these essential amino acids. A protein source that contains all of them in the right ratios is a good source of protein.

Eggs are among the best sources of protein in the diet. In fact, the biological value (a measure of protein quality) is often evaluated by comparing it to eggs, which are given the perfect score of 100.

    Bottom Line: Eggs are an excellent source of protein, with all the essential amino acids in the right ratios.

5. Eggs Are Loaded With Lutein and Zeaxanthin, Which Protect The Eyes



There are two antioxidants in eggs that can have powerful protective effects on the eyes.

They are called Lutein and Zeaxanthin, both found in the yolk.

Lutein and Zeaxanthin tend to accumulate in the retina, the sensory part of the eye.

These antioxidants significantly reduce the risk of Macular Degeneration and Cataracts, which are among the leading causes of vision impairment and blindness in the elderly (15, 16, 17).

In one study, eating 1.3 egg yolks per day for 4.5 weeks increased blood levels of Zeaxanthin by 114-142% and Lutein by 28-50% (18).

    Bottom Line: Eggs are very high in the antioxidants Lutein and Zeaxanthin, which can drastically reduce the risk of Macular Degeneration and Cataracts.

6. Eggs For Breakfast Can Help You Lose Body Fat



Eggs contain only trace amounts of carbohydrates, but plenty of protein and fat.

They score very high on a scale called the Satiety Index, which is a measure of how much foods contribute to satiety (19).

For this reason, it is not surprising to see studies where eating eggs for breakfast leads to fat loss.

In one study, 30 overweight or obese women consumed either a breakfast of eggs or a breakfast of bagels. Both breakfasts had the same amount of calories.

The women in the egg group felt more full and ate less calories for the rest of the day and for the next 36 hours (20).

In another study that went on for 8 weeks, eating eggs for breakfast lead to significant weight improvements compared to the same amount of calories from bagels. The egg group (21):

    Lost 65% more body weight.
    Lost 16% more body fat.
    Had a 61% greater reduction in BMI.
    Had a 34% greater reduction in waist circumference (a good marker for the dangerous abdominal fat).

Not All Eggs Are The Same

It’s important to keep in mind that not all eggs are created equal.

Hens are often raised in factories, caged and fed grain-based feed that alters the final nutrient composition of the eggs. It is best to buy Omega-3 enriched or pastured eggs, they are more nutritious and healthier.

However, conventional supermarket eggs are still a good choice if you can’t afford or access the others.
Take Home Message

To top things off, eggs are cheap, taste awesome and go with almost any food.

Eggs really are an egg-ceptional superfood.

Source: http://authoritynutrition.com/6-reasons-why-eggs-are-the-healthiest-food-on-the-planet/

11 Ways To Stay Positive (Even When You’re Around Negative People)

by Audra Dittlinger

We’ve all been there: you get stuck with a Debbie Downer at work, or you get pinned in line behind someone at the grocery store that has absolutely nothing nice to say about the cashier.
Whether it’s at work, in public, or with “that one friend” who you can’t seem to please, there will always be negativity in this world.
Our job is to not take it personally, try to overcome it as gracefully as possible, and know that we’re armed and ready to move on with our own positivity to drown out any pessimism that may drag us down.
You can stay positive with these tips to help combat the negativity…because no matter what unconstructive criticism may be thrown at you, you’re above it, and you are amazing.

How You Can Combat Negativity In Your Life

1. Try not to take it personally.

If you are dealing with someone who has a “toxic” personality, just remember this: it’s really none of your business what any other person thinks of you, and it doesn’t affect you. If they think negatively of you, who cares? Just be you, and be the bigger person.
Related: 4 Reasons Why You Should Stop Trying To Change People

2. Keep your cool.

By not lowering yourself to the standards of negative Nellys, you will find it is much easier to stay calm, stay positive, and just accept the state of things as they are, until you can get out.

3. Remove yourself from the situation.

It may seem like an easy out, but it is sometimes the best choice. If you’re stuck and can’t get out, sometimes just backing out of a negative conversation and daydreaming for a minute is enough to keep the negativity from sticking to your aura, until you can get out of dodge.

4. Breathe.

Any good therapist will recommend breathing therapy to ease anxiety, and it works. The next step is a great way to follow it up…
Related: You’re Probably Not Breathing Right. Here’s How To Fix It

5. Count to 10. If that doesn’t work, count to 20.

Works like a charm. That’s because it gives you a few seconds to let go of your instinctive reaction so that you don’t let the negativity affect you.

6. Exercise.

Even if you are only exercising for 15 minutes a few times a week, you’ll feel better, and your head will be clearer.
I’m not saying you should immediately leave a negative situation and run out and exercise (although that’s not a horrible idea), but frequent exercise will get your mind in a more healthy place to combat all the negative influences around you.
Related: The 7 Best Bodyweight Exercises You Can Do Without Going To The Gym

7. Speak up.

If you are ready and willing, fight the negativity with your (positive) words. Just be ready to defend your position, and keep a steady head, or else you will end up lowering your standards without realizing it.

8. Keep yourself occupied.

If your mind is focused on something else, it is easier to ignore the pessimism surrounding you.

9. Surround yourself with things that help you stay positive.

If you feel your work environment is constantly destructive to your mood, try to surround yourself with things that make you content and keep you uplifted.
It doesn’t matter if it’s sticky notes with optimistic quotes, photos of family, or listening to music that brings you back to a positive place—try to frame your workspace with all things that remind you that you are above the negativity, and overall, awesome (because, duh…you are).

10. Don’t hold grudges.

It’s just not good for you. It will bring you down to a self-destructive place, and it can be very hard to transport yourself away from there, the longer time goes on.
Related: The Power Of Forgiveness
Remember, forgiveness isn’t about the other person. It is about you, moving forward and letting go.

11. Make your home your oasis.

Since negativity can be overwhelming in today’s world, the most stable place to boost positivity is in your home.
You owe it to yourself to turn your home into a peaceful mecca, where you are able to come home and leave the negativity at the door.
Check out colourtherapyhealing.com to learn how the colors of paint on your walls can transform your home into a peaceful sanctuary.
Related: 5 Ways To Use Color Psychology To Improve Your Life

The Takeaway

It is so easy in today’s society to get drawn into the darker, more depressing circumstances of life. The best way to combat this and stay positive is to follow these tips. Don’t let the negativity get to you, and to try to overcome it in the most positive ways possible.
Keep your home and work place simple, encouraging, and proactive. When in doubt, turn to Inspiyr. Together, we got this.
**********************
Audra Dittlinger is a contributor for Inspiyr.com, as well as a full-time working mom living in rural Indiana. She is an insurance professional with a Bachelor of Arts in English. She writes to create, inspire, and empower.
Photo by Jon Siegel


Source: http://inspiyr.com/how-you-can-stay-positive/

Bankruptcy Can Help Seniors Protect Assets

By CONSTANCE GUSTKEMAY 13, 2015. After work started to dry up and creditors began calling, George Maxey, 66, a retired nursery owner and plant consultant in Orlando, Fla., wanted his financial peace and quiet back. With his income dwindling, though, Mr. Maxey saw that the debt hole he was digging was only getting deeper, with no end in sight. So he declared Chapter 7 bankruptcy, which liquidates some assets to repay creditors.

Bankruptcy was a chance to hit the financial reset button, he said. “I wanted to leave money, not debt, to my grandchildren,” he said, “and begin rebuilding my life.”

Getting over the stigma of bankruptcy was the hardest part, Mr. Maxey added.

For some older Americans, bankruptcy can bring much-needed relief from debt brought on by medical expenses or helping needy children, and experts say it can be a valuable tool to protect retirement assets, after negotiating with creditors. But with reliable statistics on current bankruptcies hard to come by, anecdotal evidence suggests that shame at being in financial turmoil frequently prevents retirees from getting help early.

“People usually postpone bankruptcy for several years before filing,” said Deborah Thorne, an associate professor of sociology at Ohio University, who has studied older Americans and bankruptcy. “When finances head south, they should file right away.”

By spending retirement assets, Ms. Thorne said, retirees risk a downward financial spiral from which they are less likely to recover than younger people. A better strategy is to defend assets at all costs, she said.

Why? Retirement income and savings are usually untouchable during bankruptcies under federal law. Pensions, 401(k)’s and qualified profit-sharing plans are exempt from creditors, as are individual retirement accounts worth up to $1.245 million. Social Security payments are also exempt.

Retirees can usually avoid losing their homes by using a homestead exemption, intended to protect the equity of a principal residence in a bankruptcy. (Equity is the value of a property minus the amount owed on it.) Homestead exemption amounts vary by state, but some states, including Florida and Texas, do not limit the equity that is exempt. “This is a way to keep your estate intact,” said Eric Klein, a bankruptcy lawyer in Boca Raton, Fla.

Some debts like student loans and federal tax bills less than three years old usually cannot be discharged in a bankruptcy, said Walter Benenati, a bankruptcy lawyer in Orlando, Fla. The same goes for alimony and child support. So bankruptcy may not wipe the slate clean.

A means test helps determine which type of bankruptcy fits best. Chapter 7 usually works best for people without a lot of income or assets, specialists said, because they are usually used to satisfy creditors. High-income filers usually opt for Chapter 13, which is a repayment plan. “It lasts for a minimum of five years, and it’s a budget that’s created to pay back creditors.” said John Pottow, a professor at the University of Michigan Law School and a bankruptcy specialist.

But before going into a bankruptcy, try negotiating with creditors, said Johanna Sweaney Salt, a certified public accountant with Gray, Salt and Associates in Claremont, Calif. One place to start is credit card companies, by asking for reduced interest on outstanding balances. Even medical debt can be negotiated, she added. “In many cases, hospitals have even cut balances in half,” she said.

“A lot of people who jump into bankruptcy never know what settlement they could have had,” said Paul Kuzmickas, a bankruptcy lawyer with Luftman, Heck & Associates in Cleveland. “So it’s always better to negotiate first.” Retirees have leverage here because creditors know they cannot touch retirement money, he added.

Simply refusing to pay is another strategy. Retirement assets are off the table, and the retiree may have little else. Yes, creditors can take the retiree to court, and even get a judgment, but the money may be uncollectable. This is called being judgment-proof, Mr. Kuzmickas said.

Either way, credit scores do take a beating. A bankruptcy can stay on a credit report for as long as 10 years. But negative credit scores from mounting debt can be equally corrosive, specialists said.

After Mr. Maxey declared bankruptcy, his credit score dipped 200 points. “Now it’s slowly coming back,” he said. He is also working on rebuilding his credit by leasing a car.

People who declare bankruptcy must also take credit and debtor counseling classes that help them rebuild their finances.

“I’m so conservative now,” he said, “and careful with everything I do.”

Source: http://www.nytimes.com/2015/05/14/business/retirementspecial/bankruptcy-can-help-seniors-protect-assets.html?emc=edit_my_20150803&nl=your-money&nlid=32663937

21 Ways to Be Healthier in a Minute or Less!

Healthy living tip #1: It only takes 60 seconds to prolong your life

You don’t have to overhaul your entire life to start living healthier. You can begin one minute from now, with these 21 easy health tips that take 60 seconds or less.
And for 2000 more fast-working tips and technqiues that will flatten your belly, sharpen your mind, and keep you healthy for life, check out The Better Man Project—an all new book from the Editor-in-Chief of Men's Health. It's a jam-packed user's guide to every aspect of man's health—fitness, nutrition, sex, and more!
1. The 3-Ounce HDL Booster
 
Instead of chips with your sandwich, switch to unsalted pistachios.
In research at the Inova Fairfax Hospital in Falls Church, Virginia, people who ate two to three ounces of unsalted pistachios a day for four weeks raised their HDL cholesterol (the good kind) by 6 percent.
2. Dry-Brush Your Teeth
Before squeezing toothpaste onto your brush, take 30 seconds to brush your teeth with a dry toothbrush. Doing so cuts tartar by 60 percent and also reduces the risk of bleeding gyms by half.
Use a dry soft-bristle brush to scrub the insides of your top and bottom teeth, then buff the outer surfaces. Rinse, then brush normally with toothpaste.
3. Exercise Your Ears
Music can either be a sledgehammer or a tuning fork. If you want to be able to hear your great-granddaughter when you’re 97, fine-tune your ears with music.
First, turn down the volume to a sane level (you should be able to listen to the music and still carry on a normal conversation), then practice singling out a single instrument and listening to it.
This exercise will help you develop the ability to perceive more details in everyday sounds, says Gail Whitelaw, PhD, past president of the American Academy of Audiology.
4. Energize for Less
 
When you’re tired and need a lift, coffee isn’t the only drink you can turn to. Have a club soda with lime. The carbonation and aroma will energize you.
5. Don’t Forget Your Lunch
Thinking about what you ate for lunch could keep you from bingeing on afternoon snacks. In a study, subjects were told they were taste-testing three different types of salted popcorn. They were encouraged to eat as much as they wanted.
Interestingly, those who were first asked to recall exactly what they had eaten for lunch consumed 30 percent less popcorn than those who didn’t review their lunch menu beforehand.
The researchers say that taking a few seconds to remember what you had during a recent meal might enhance awareness of how satiating the food was, which then might reduce future noshing.
6. Kiss and Tingle
Before you plant a kiss on your partner, swipe on mint lip balm to engage your sensations of touch, taste, and smell.
“Menthol triggers the body’s cold receptors, and when that's combined with your warm breath, you'll feel a tingly sensation from your lips straight down to your genitals," says sexologist Ava Cadell, PhD.
7. Kill ANTS
ANTS are Automatic Negative Thoughts that trigger anxiety and flood the body with stress hormones. Whenever an ANT enters your mind, write it down and forget about it for now.
Later, review your ANTS, try to determine where they are coming from and devise a plan to correct negative thinking.
8. Compliment Your Spouse
One study found that an unhappy marriage increases your chances of getting sick by 35 percent and shortens your lifespan by 4 years. An easy way to instantly improve a marriage (and your health) is to regularly tell your spouse what you admire and respect about him or her.
“It takes less than a minute and it can have a profound impact,” says marriage counselor Mario Alonso, PhD, founder of the personality website PsychDNA.com. “Partners who feel secure and well-loved suffer from less depression.”
In a study sponsored by the National Institutes of Health, 74 percent of the happiest couples reported that their spouses “often” made them feel good about the kind of person they are (in comparison to 27 percent of moderately happy or unhappy couples.)
9. Slice Thin, Eat Less
Slicing thinly will make your portions seem bigger and more satisfying. In a study at Japan's National Food Research Institute, participants who compared equal amounts of sliced and whole vegetables rated the sliced piles up to 27 percent larger.
When you believe you're eating a larger portion of food, you'll trick yourself into feeling more satisfied with fewer calories.
10. Make the Medicine Go Down
A few seconds before swallowing bad-tasting liquid medicine, suck on an ice cube. It’ll numb your tastebuds and make the medicine taste less nasty.
11. Double-Team Your Headache
Drinking caffeinated tea or coffee after taking ibuprofen relieves headaches faster than taking ibuprofen alone. In a study of 400 headache sufferers, 71 percent of those who took ibuprofen and the caffeine equivalent of two cups of coffee reported complete relief, compared to 58 percent of those who took ibuprofen or caffeine.
12. Chew More, Weigh Less
Replace a glass of orange juice with a whole orange. A study in the International Journal of Obesity reports that people reduced their daily calorie intake by up to 20 percent when they substituted a piece of fruit for fruit juice with their lunch.
The researchers say that chewing stimulates satiety hormones, and whole food takes longer for your intestines to process, helping you to feel fuller longer and consume less.
13. Ask for Extra Vinegar
Hoagie, Grinder, Po’ Boy, or Hero—whatever you call your favorite submarine sandwich, make it a bit better by ordering extra splashes of vinegar. Nutritionists at Arizona State University say that the acetic acid interferes with enzymes that break down carbohydrates, keeping blood sugar levels from rising quickly.
You can also get the same result by starting a high-carb meal with a salad drizzled with vinaigrette.
14. Fight Your Pillow
Fold your pillow in half, then let go. If the pillow springs back, it’s in good shape. If it just lays there bent like a soggy potato chip, get rid of it. It’s not worthy of supporting your head and neck adequately while you sleep.
15. 10-Second Prevention
Avoid low-back pain on long car drives by tilting your rearview mirror up. Doing so will prevent you from slouching (which causes the pain) by forcing you to sit up straighter to see the cars behind.
16. Squeeze More From Tea
Squeeze a lemon wedge into your iced or hot tea. The acidity can boost antioxidant concentrations in green tea by 20 percent, according to a study in the journal Food Chemistry. Researchers believe the same trick works with all kinds of tea.
17. Place Fresh Cut Flowers On The Breakfast Table
Looking at a vase of fresh daisies, tulips, roses or other cut flowers while eating your morning oatmeal may improve your mood.
New research from Harvard University shows that even people who say they're not “morning people” report feeling happier and more energetic after looking at flowers first thing in the a.m.
18. Kill Those Krusty Krabs
Who lives in a pineapple under the sea? Sponge-bob Square-pants. Who lives in your kitchen sponge? Millions of bacteria. Moist and full of tiny food bits, your sponge is a breeding ground for germs like salmonella and E. coli., germs that you spread every time you wipe your counter.
Kill ‘em efficiently by zapping your sponge in the microwave on high for 30 seconds, or boiling it in hot water for 5 minutes.
19. Take Vitamin G
Improve your attitude with a dose of gratitude daily. Studies have shown that 90 percent of people say expressing gratitude made them happier people and more than 75 percent said it reduced stress and depression and gave them more energy.
Start by making an effort to thank people more often. Then advance to counting your blessings at least once a day for 30 seconds.
Need some suggestions? Be thankful for your health, your food, your family, and friends. Heck, thank your letter carrier even if all he brings is bills. He or she may be out of a job next month.
20. Go to Sleep Without Sheep 
Instead of counting fence-hurdling sheep to fall asleep, just wear socks. Swiss researchers found that people fell asleep quickest when their hands and feet were warmest.
This happens because warm feet and hands cause blood vessels to enlarge, allowing more heat to escape your body, which in turn lowers your core temperature faster and causes you to nod off sooner.
The researchers say putting on socks may help you fall asleep in half the time it normally takes.
21. Wait 60 Seconds
Take a minute to think about the consequences of your actions whenever faced with an important decision—from having a fourth glass of wine to contemplating quitting your job in anger, swallowing a pill to making a pass at a coworker, blaming your spouse to screaming at a child.
Sixty seconds of thought can prevent a world of hurt. And for even more great health hacks, check out The Better Man Project today!

Source: http://www.menshealth.com/health/ways-to-be-healthier?cid=NL_DailyDoseNL_2100876_03102015_WaysToBeHealthier_Module2Source: 

 

Could employer-provided health insurance be going the way of employer-sponsored pension plans?

Rick Lindquist, president of Zane Benefits, which specializes in individual health insurance reimbursement for small businesses, says: Not only could it happen; it’s happening already.

Lindquist and Paul Zane Pilzer (who founded Zane Benefits), argue that case in their new book, “The End of Employer-Provided Health Insurance.” As surprising as you may find the title, get a load of its subtitle: “Why It’s Good for You, Your Family and Your Company.”

Lindquist and Pilzer’s Salt Lake City, Utah-based company stands to profit if employers shift from traditional health insurance and toward their defined-contribution reimbursement system. In that model, employees are given a flat amount of cash from their employers — say $500 a month — told to buy a health-care plan with it and that their firms will cover their medical costs.

Still, I wanted to learn more.

I recently spoke with Lindquist about why he thinks employer-provided health insurance is the employee benefits equivalent of now-you-see-it-now-you-don’t Snapchat.


Next Avenue: Why are employers moving away from offering health insurance?

Lindquist: There will be a massive shift; in fact, we’re in the middle of it. People categorize this as employers dumping health insurance. Yes, they stop offering insurance but they don’t stop offering benefits. They’re just changing they way they deliver them and replacing them with defined-contribution plans. It could save millions of dollars for employees and employers.

How fast is this switch happening?

In our book, we project that by 2017, the majority of small businesses that now offer health insurance will switch to defined-contribution. This is being led by small-business owners. But it doesn’t stop there.

A few years ago, some big companies [Verizon and AT&T] leaked documents saying they were evaluating dropping health insurance plans. Some big companies will drop their plans and that will have a snowball effect. We project that 90% of all businesses will drop offering health insurance plans in the next 10 years.


Why don’t we see more big companies doing this?

They don’t understand it. Plus, there’s a cost to make the transition: To avoid a revolt, you need to educate employees, which is hard. It will happen.

Why is this happening?

Since the early 2000s, health-care costs for businesses have been growing faster than any other employee cost. And they’ve shifted the cost to employees over the last 15 years with higher deductibles, higher copays and higher premiums.

As costs rise, especially for small businesses, either the employees stop taking the plan or they go with their spouse’s or buy their own. This causes participation issues for the employer and the plan is then canceled by the carrier.

What small businesses are doing is saying: What are my choices? Because when a new hire says what are my health benefits, you need an answer. So that has led to the designing of these programs.

Why do you say they’re good for individuals?

Health insurance is one of the most important and expensive products we buy. But who’s in charge of picking it? Your employer. You could lose your job and then lose your insurance. Or your doctors can cancel participating in the middle of a health event for you.

This new system is a gift from the employer, especially when it offers a way to save money compared with the old plan. Now you have a choice: You can say: ‘I want that plan with these doctors’ and another employee can say ‘I want that plan with these doctors.’ You can change to another plan in a year and if you leave your job, you can take your plan with you.

How exactly does this new system work?

The easiest way is to provide a stipend. In your paycheck, you might get $500 a month as your health insurance stipend. The problem is that money is taxable; it’s not like group health insurance.

At Zane Benefits, we have a solution to that. We establish a formal reimbursement program that complies with federal tax rules. We say: There’s $500 a month but you only get it if you buy coverage and prove you bought it.

The key is that you can have whatever you want when you shop on the individual market. And now you’re required to be an educated consumer.


How much money does the employer give the employee?

It varies. But in every situation, it makes employees equal or better off than before. The policies can cost 20 to 60% less, depending on your age and location — up to 80% less if you’re a low-wage worker and your income is less than 400% of the poverty line.

Is coverage better than what the employer provided?

It’s up to the employee. Let me use a car analogy: You can buy a Ford or a Maserati; a bronze, silver, gold or platinum plan. You can find a policy with coverage that’s comparable to what you had.

What does this all mean for people in their 50s and 60s who aren’t yet on Medicare?

Health care is the No. 1 threat to early retirees. One of the messages in our book is that if you’re an early retiree or plan to retire and you’re counting on your employer to offer you health insurance in retirement, well, don’t plan on it. When they cancel health insurance plans, they will cancel retirement coverage.



How should employees faced with buying insurance this way do so wisely?

You can’t make a giant mistake because there are minimum standards that every plan must cover. The biggest mistake is not picking the right network of doctors. If you don’t go to the doctor much, you might take a bronze or silver plan. If you need a lot of health care, you’d want a gold or platinum plan.

Once you pick the coverage, do a provider lookup to be sure the doctors you want are covered by those plans.

What would you tell people who don’t like this idea?

The fact is, whether you like it or not, the current model of group health insurance is unsustainable. Something’s got to give. Just like it did with pensions.

Richard Eisenberg is the senior Web editor of the Money & Security and Work & Purpose channels of Next Avenue and Assistant Managing Editor for the site. Follow him on Twitter @richeis315.

Source: http://www.msn.com/en-us/money/insurance/say-goodbye-to-employer-provided-health-insurance/ar-AA9SkZk?jid=50076&rid=13&FORM=MDU14R&OCID=MDU14R