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Top 5 superfoods to add to your diet

Most people are on a constant search for ways to eat a healthier diet. And one internet search for help will inundate you with reasons to add “superfoods” to your meals. But what are superfoods and how do they really help?

Superfoods are nutrient-rich foods considered to be especially beneficial for health and well-being. They are often densely packed with vitamins, minerals, antioxidants, and other phytonutrients that can help protect against chronic diseases, boost immunity, and promote overall health.

If you’re looking for a starter list of superfoods to add to your diet, here’s a good start.

What are the best superfoods to add to your diet?

The best superfoods are plant-based, and most of them are affordable and easy to incorporate into your dishes. This is a list of five superfoods that will give you the health benefits your body craves.

1. Kale – A Nutrient Powerhouse

Kale has gained immense popularity in recent years, and for a good reason. This leafy green is loaded with vitamins A, C, and K, as well as vital minerals like calcium and potassium. Additionally, it contains antioxidants that help combat inflammation. Whether raw in salads, roasted, or blended into a smoothie, kale is a versatile superfood that can easily be added to your meals.

2. Blueberries – Antioxidant-Rich

Blueberries are not only delicious (assuming they are ripe) but also incredibly nutritious. They are packed with antioxidants, particularly anthocyanins, which have been linked to improved brain function and reduced risk of heart disease. You can enjoy them as a standalone snack, mix them into yogurt, or incorporate them into your morning oatmeal for a nutritious boost.

3. Quinoa – Protein-Packed Grain

Quinoa is a complete protein, containing all nine essential amino acids. It is also high in fiber and various essential nutrients, such as magnesium and iron. This makes quinoa an excellent addition to any diet, especially for individuals following a vegetarian or vegan lifestyle. You can use quinoa as a base for salads, soups, or even as a substitute for rice in your favorite dishes.

4. Avocado – Heart-Healthy Fat Source

Avocados are not only creamy and delicious but also rich in healthy monounsaturated fats. They are a great source of potassium, which is essential for maintaining healthy blood pressure levels. Additionally, avocados are packed with fiber and have been associated with promoting heart health. Add sliced avocado to your sandwiches, salads, or blend it into a tasty guacamole for a dose of healthy fats.

5. Chia Seeds – Omega-3 Powerhouse

Despite their tiny size, chia seeds are nutritional giants. They are loaded with omega-3 fatty acids, fiber, and quality protein. When mixed with liquid, chia seeds develop a gel-like consistency, making them a versatile ingredient for puddings, smoothies, or homemade energy bars. Incorporating chia seeds into your diet can aid in promoting heart health and boosting your daily fiber intake.

How to make superfoods taste good

Let’s face it, munching on a handful of kale or chia seeds doesn’t always jive with people’s taste buds. If you’re looking for a few ways to make these superfoods taste better, here are some ideas:

Seasoning Helps: Spices and herbs are your best friends when it comes to making superfoods tasty. For example, a sprinkle of garlic powder, a dash of cumin, or a pinch of paprika can work wonders in enhancing the flavor of your superfood dishes.
Art of Roasting: Roasting is a game-changer for many superfoods. Whether it’s kale or Brussels sprouts, roasting brings out their natural sweetness and creates a caramelized flavor. Toss your superfoods in olive oil, season with your favorite spices, and roast them in the oven until they’re golden brown and tender.
One-Pot Meals: One-pot meals are not only convenient but also offer a great opportunity to sneak in superfoods without compromising on taste. Whether it’s a hearty soup, a flavorful stir-fry, or a savory quinoa dish, there are countless ways to incorporate superfoods seamlessly into these dishes.

December 8, 2023

Six nutritional supplements that may help improve your health

General

The nutritional supplement industry has exploded across the United States, and consumers are inundated with marketing that proclaims the power of the latest supplement. Complete grocery store aisles are filled with ways for you to improve your health, and even doctors are suggesting these supplements. The marketing is working, too, as the nutritional supplement industry was worth nearly $150 billion in 2021. That number is projected to grow to $240 billion by 2028.

Nutritional supplements are products that enhance or complete the nutrients we get from our diets. While some health experts argue that supplements are unnecessary and that a well-balanced diet provides sufficient nutrients, others believe that certain supplements can support overall health. Here are six nutritional supplements that can improve your health.

1. Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that our bodies need but cannot produce on their own. They help improve brain function, heart health, and have been shown to help reduce inflammation. Studies have shown that omega-3 fatty acids can help lower the risk of heart disease, improve brain health, and support joint health. Good sources of omega-3 fatty acids include fatty fish like salmon, walnuts, flaxseeds, and chia seeds. If you find it difficult to incorporate these foods into your diet, you may consider taking an omega-3 fatty acid supplement.

2. Vitamin D

Vitamin D is a vital nutrient that helps our bodies absorb calcium, which is essential for strong bones and teeth. It also supports immune system function, muscle health, and mood regulation. The primary source of vitamin D is sunlight, but many people do not get enough exposure, especially during the winter months or for those who spend most of their time indoors. Therefore, it may be beneficial to take a vitamin D supplement to ensure adequate intake.

3. Probiotics

Probiotics are live bacteria and yeasts that are beneficial to our digestive system. They help maintain a healthy balance of bacteria in the gut, which is essential for proper digestion and immune function. Probiotics have been shown to improve digestion, boost the immune system, and even support mental health. You can find probiotics in fermented foods like yogurt, sauerkraut, and kimchi. However, if you struggle to include these foods in your diet, a probiotic supplement can be a convenient option.

4. Magnesium

Magnesium is a mineral that works with enzymes in over 300 biochemical reactions in the body. The mineral works with our body to produce energy and improve muscle function, while helping maintain a healthy heart rhythm. Magnesium deficiency is common, and it can lead to symptoms like muscle weakness, fatigue, and poor sleep quality. Good dietary sources of magnesium include leafy green vegetables, nuts, seeds, and whole grains. If you struggle to meet your magnesium needs through diet alone, a magnesium supplement may be beneficial. As with most supplements, medical professionals do suggest that the daily dose be closely watched and consumers should not take more than suggested.

5. Vitamin C

Vitamin C is well-known for its immune-boosting properties. It is a powerful antioxidant that helps protect cells from damage and supports the production of collagen, which is essential for healthy skin, tendons, and blood vessels. While citrus fruits like oranges and strawberries are excellent sources of vitamin C, a supplement can provide additional support, especially during periods of increased immune system stress. Unlike some other supplements, vitamin C is considered one of the safest supplements to take.

6. B Vitamins

B vitamins, including B12, B6, and folic acid, are essential for energy production, brain function, and the formation of red blood cells. Because our brain and red blood cells control the entire body, these vitamins are critical to our overall health. While B vitamins can be found in foods like meat, fish, dairy products, and leafy green vegetables, some individuals may have a higher risk of deficiency. In such cases, a B vitamin supplement can help ensure optimal levels.

A well-balanced diet should always be the primary source of nutrients, but certain supplements can support overall health. Omega-3 fatty acids, vitamin D, probiotics, magnesium, vitamin C, and B vitamins are among the top nutritional supplements that may help improve your health. As with all things related to your health, it’s always best to talk with a doctor before adding supplements to your diet.

December 6, 2023

Natural ways to lower blood pressure

General

High blood pressure, also known as hypertension, is a common health condition that can increase the risk of heart disease. While medication is often prescribed to control blood pressure, there are also natural ways to lower blood pressure and reduce the need for medication. By improving habits and focusing on a healthy lifestyle, people who suffer from hypertension can find natural, low-cost ways to manage blood pressure and even improve the condition.

A healthy waistline can lower blood pressure

One of the most effective ways to lower blood pressure is by losing extra weight, especially if you are overweight or obese. Research shows that even a small amount of weight loss can significantly reduce blood pressure. According to the Mayo Clinic, for every 2.2 pounds of weight lost, blood pressure may decrease by approximately 1 millimeter of mercury (mm Hg).

Additionally, it is essential to keep an eye on your waistline. Carrying excess weight around the waist can increase the risk of high blood pressure. Men are at risk if their waist measurement exceeds 40 inches (102 centimeters), while women are at risk if their waist measurement exceeds 35 inches (89 centimeters).

Exercise helps lower blood pressure

Regular physical activity is another effective way to lower blood pressure naturally. Regular physical activity has a direct impact on blood pressure levels. When we exercise, our heart muscles work harder, pumping more blood throughout our body. This increased blood flow allows the arteries to widen, reducing the resistance to blood flow and ultimately lowering blood pressure. Additionally, exercise helps strengthen the heart muscles, making it more efficient at pumping blood, and reducing the overall workload on the heart.

Aerobic exercises such as walking, jogging, cycling, swimming, or dancing are excellent choices for reducing blood pressure. High-intensity interval training, which involves alternating intense activity with lighter activity, can also be beneficial. In addition to aerobic exercises, incorporating strength training exercises into your routine can further help reduce blood pressure.

Follow a healthy diet

A healthy diet plays a crucial role in managing blood pressure. Adopting a diet rich in whole grains, fruits, vegetables, and low-fat dairy products, while limiting saturated fat and cholesterol, can have enormous effects on managing hypertension. Two eating plans that are particularly effective in controlling blood pressure are the Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet.

Including potassium-rich foods in your diet can also help reduce the effects of sodium on blood pressure. It is recommended to consume 3,500 to 5,000 mg of potassium per day. Fruits and vegetables are excellent sources of potassium, and it is best to obtain it from natural food sources rather than supplements.

Incorporate stress-reducing techniques

Stress is a prevalent and inevitable part of life. However, chronic stress can have adverse effects on physical and mental well-being. When we experience stress, our bodies release stress hormones, such as cortisol, which can cause a temporary increase in blood pressure. In individuals with hypertension, chronic stress can lead to sustained high blood pressure levels, making the condition more difficult to manage.

Engaging in activities like meditation, deep breathing exercises, yoga, or spending time in nature can help calm the mind and lower blood pressure.

It’s also important to reduce stress at work, and there are techniques available to do that.

Limit alcohol consumption

Alcohol, when consumed in excess, can lead to a rise in blood pressure. This is primarily due to its effect on the cardiovascular system. When we consume alcohol, it enters our bloodstream and affects the functioning of our blood vessels and heart.

Men should consume no more than two alcoholic beverages per day, while women should limit their intake to one alcoholic beverage per day. If you have high blood pressure, it may be beneficial to avoid alcohol altogether.

Monitor your blood pressure regularly

Lastly, it is crucial to monitor your blood pressure regularly. By tracking your blood pressure levels at home, you can identify any changes and take appropriate action. Consult with your healthcare provider to determine the best monitoring devices and how often you should check your blood pressure.

December 4, 2023

Five health tips during the cold weather

General

As cold weather settles in across the country, the change in temperatures can also bring a host of health challenges. In fact, medical research shows people are more likely to get the most common illnesses during the winter. Taking precautions during the chilly months can help you avoid many of the illnesses associated with cooler temperatures. Here are five tips that will help you stay physically healthy during the winter months.

1. Hydrate even when it’s cold

It’s not just when you’re hot and sweaty that staying hydrated matters. It’s just as important in the cold-weather months. While it may be tempting to drink less water when it’s cold outside, staying hydrated helps maintain all the important functions for your body, which keeps your immune system working. Drinking plenty of water can also help combat dry skin, which is a common issue during winter. Just like all other times of the year, it is recommended to drink at least eight glasses of water each day, even if you don’t feel as thirsty as you do in the summer.

2. Layers matter in the cold

When the temperature drops, it’s important to bundle up and protect yourself from the cold. Layering your clothing is a great way to trap heat and keep warm. Start with a moisture-wicking base layer, add an insulating middle layer, and finish with a waterproof outer layer. Don’t forget to wear a hat, gloves, and scarves to protect your extremities. Keeping yourself warm reduces the risk of catching a cold or flu, as well as preventing conditions like frostbite and hypothermia.

3. Eat the right foods

Maintaining a balanced diet is essential for staying healthy during the colder months. Incorporate nutrient-rich foods into your meals, such as fruits, vegetables, whole grains, and lean proteins. These foods provide your body with the necessary vitamins, minerals, and antioxidants to boost your immune system and help fight off illnesses. Additionally, try to include foods rich in vitamin C, like citrus fruits, to support your body’s natural defense mechanisms. Vitamin C helps fend off some of the most common sicknesses contracted during cold-weather months.

4. Exercise, even if indoors

It can be tempting to hibernate indoors during the winter months, but regular exercise is still important for your overall health. Engaging in physical activity boosts your immune system, improves blood circulation, and helps ward off winter blues. If outdoor activities are not possible, consider indoor exercises like yoga or home workout videos. If you’re going to exercise in your home, it’s valuable to set up a dedicated space to do so. If it’s financially feasible, winter is the best time to be a member of a gym. Whatever the activity, try to find things that you enjoy so that you’ll stay motivated and active throughout the winter.

5. A good night’s sleep

Getting enough sleep isn’t just a winter thing, but it is just as important during the colder months. And it should be easier to sleep during winter as it is darker longer. Proper sleep helps your body repair and rejuvenate, strengthening your immune system and reducing the risk of illnesses. Aim for a consistent sleep schedule and ensure you’re getting at least seven to eight hours of sleep each night. Create a cozy sleep environment, away from distractions, and consider using a humidifier to add moisture to the air and prevent dryness.

Taking care of your health is always important, but because more respiratory illnesses happen in the winter, it’s important to follow some basic practices to keep up your health. Following these tips will help protect your from common cold-weather ailments and stay in top shape throughout the winter. Stay hydrated, dress appropriately, eat nutritious foods, stay active, and get enough sleep.

December 1, 2023

Good dental health is important to overall health

General

It’s not just the pretty smile that matters. Maintaining good dental health has been proven in many ways to be critical to your overall health. While some underestimate the significance of oral health, the health of a person’s mouth can provide valuable clues about general health. In fact, problems in your mouth can potentially affect the rest of your body. There are a number of connections between dental health and overall health, and how taking care of your teeth and gums is essential for your overall well-being.

The link between oral health and overall health

Your mouth stores numerous bacteria, most of which are harmless. However, your mouth serves as the gateway to your digestive and respiratory tracts, and there are certain bacteria in the mouth that can cause diseases when they enter these areas. With proper oral hygiene, including daily brushing and flossing, your body’s natural defenses can keep these bacteria under control. But neglecting your dental health can allow these bacteria to multiply, leading to oral infections such as tooth decay and gum disease.

Taking some common medicines can also have a big impact on your oral health, which can lead to other illnesses. Decongestants, antihistamines, painkillers, diuretics, and antidepressants can reduce saliva flow, and saliva plays a key role in maintaining oral health as it washes away food and neutralizes acids produced by bacteria in the mouth. When saliva flow decreases, the risk of bacterial growth and subsequent diseases increases.

Poor oral health leads to common health problems

Your dental health can impact several diseases and conditions, including:

Endocarditis Endocarditis is an infection that affects the inner lining of your heart chambers or valves (endocardium). It typically occurs when bacteria or other germs from another part of your body, such as your mouth, spread through your bloodstream and attach to certain areas in your heart.
Cardiovascular Disease Although the exact connection is not fully understood, research suggests that oral bacteria can contribute to inflammation and infections that may increase the risk of heart disease, clogged arteries, and stroke.
Pregnancy and Birth Complications Periodontitis, a severe form of gum disease, has been linked to premature birth and low birth weight in pregnant women.
Pneumonia Certain bacteria present in your mouth can be drawn into your lungs, leading to pneumonia and other respiratory diseases.

While poor oral health can lead to illness, it’s also true that poor overall health, and some certain illnesses, can have the reverse effect. These are some of the conditions that can influence your oral health:

Diabetes Diabetes reduces the body’s resistance to infection, putting your gums at greater risk. Individuals with diabetes are more prone to experiencing frequent and severe gum disease. Research has also demonstrated that individuals with gum disease tend to have difficulty controlling their blood sugar levels. Therefore, regular periodontal care is essential for managing diabetes.
HIV/AIDS Oral problems, such as painful mucosal lesions, are common among individuals living with HIV/AIDS.
Osteoporosis Osteoporosis is a condition characterized by bone weakening. It is associated with loss of bone in the jaw, which can lead to tooth loss. Certain medications used to treat osteoporosis carry a small risk of jawbone damage.
Alzheimer’s Disease Worsening oral health is often observed as Alzheimer’s disease progresses.

Other conditions that might be linked to oral health include eating disorders, rheumatoid arthritis, certain cancers, and immune system disorders.

Taking care of your dental health isn’t just about having a great smile; it’s about safeguarding your overall health and well-being. By maintaining good oral hygiene practices, visiting your dentist regularly, and seeking prompt treatment for any oral health issues, you can protect yourself from potential diseases and complications.

November 29, 2023

Understanding and managing Seasonal Affective Disorder

General

When the clocks fall back late in the year, and the daylight ends around the same time work is over, many people express frustration at the changing times and the lack of light. But for others, it’s more than just a negative emotion. Seasonal Affective Disorder (SAD) is a real health concern for many people who struggle with the condition.

According to American Psychiatric Association, about 5% of all adults – more than 12 million – in the United States experience symptoms of SAD, and the disorder can last almost 40% of the year. Understanding the condition and learning coping strategies can help you manage its symptoms.

What is Seasonal Affective Disorder?

Seasonal affective disorder (SAD) usually appears as depression that happens during the change in seasons, mostly during winter, though it can also happen in the spring. It is believed to be caused by changes in your brain’s internal clock and melatonin levels. Signs of SAD include feeling down, hopeless, and easily annoyed; losing interest in things you usually enjoy; having low energy; and experiencing changes in your sleep and appetite. SAD is often misdiagnosed because there are no tests, including blood tests, that doctors can use to make a diagnosis. That’s why it’s important to understand the symptoms of the disorder in order to better communicate with your doctor.

Recognizing the symptoms of SAD

The symptoms of SAD can vary from mild to severe, but what’s most important is that someone suffering from the disorder is able to recognize the symptoms in order to seek treatment and get well. Here are some of the most common symptoms of SAD:

Changes in mood: Feeling sad, hopeless, or irritable most of the day, nearly every day, for at least two weeks.
Loss of interest in activities: Losing interest in activities that you once enjoyed, such as hobbies, social activities, or work.
Changes in energy: Having low energy or feeling sluggish.
Changes in sleep: Sleeping too much or having trouble sleeping (insomnia).
Changes in appetite: Experiencing changes in appetite, such as overeating or having cravings for carbohydrates.
Other symptoms: Other symptoms of SAD may include difficulty concentrating, changes in weight, physical aches and pains, and social withdrawal.

Coping Strategies for Seasonal Affective Disorder

While there are medications available for people with SAD, many of the treatments have to do with lifestyle, including being active and finding time to relax. Some of the most common treatments include:

Light Therapy

Light therapy, also known as phototherapy, involves sitting in front of a light therapy box that emits a bright light to simulate natural sunlight. This can help improve mood and alleviate SAD symptoms. Ensuring regular exposure to natural light during the day can also be beneficial.

Stay Active

Engaging in regular physical activity, such as walking, yoga, or swimming, can help combat the symptoms of SAD. Exercise stimulates the production of endorphins, which are natural mood lifters.

Seek Support

Connecting with others who understand what you’re going through can provide valuable support. Consider joining a support group or confiding in friends and family about your experience with SAD. Additionally, seeking professional help from a therapist or counselor can equip you with coping mechanisms to manage the condition.

Maintain a Healthy Lifestyle

Eating a well-balanced diet and getting an adequate amount of sleep are crucial for managing SAD. Foods rich in vitamins and nutrients, along with a consistent sleep schedule, can positively impact your overall mood and energy levels.

Practice Self-Care

Engage in activities that bring you joy and relaxation. Whether it’s reading a book, practicing meditation, or pursuing a hobby, setting aside time for self-care can help alleviate SAD symptoms.

Seasonal Affective Disorder can significantly impact your daily life, but with the right strategies, it is possible to manage its effects. By understanding the symptoms and implementing coping mechanisms such as light therapy, staying active, seeking support, maintaining a healthy lifestyle, and practicing self-care, you can effectively navigate through the challenging periods associated with SAD.

November 27, 2023

Navigate Open Enrollment to find health insurance for your family

General

As Open Enrollment for health insurance begins, the process of finding the right coverage for your family can feel overwhelming. It’s one thing to get individual coverage, another to make sure you find the right plan for an entire family. The options seem endless, and the jargon of health terms will feel confusing. While the process can be difficult to manage, there are steps you can take that will simplify some of the confusion and help you make the right decision for your family.

What does your family need from health insurance?

Before taking a deep dive into specific plans and prices of health insurance during Open Enrollment, the first step must always focus on what your family needs most. Among some of the factors to consider are the number of family members, their ages, overall health, and any anticipated medical needs or expenses you’ll have in the coming year. Are there pre-existing conditions in your family that require certain treatments?

By understanding your family’s unique needs, you’ll be better equipped to choose a health insurance plan that aligns with your requirements.

Research different health insurance plans for your family

Once you have a clear understanding of your family’s health insurance needs, you can begin to research different levels of plans. If your company does not have available coverage, using the health insurance Marketplace during Open Enrollment is likely your best option. There are companies that specialize in helping you navigate the best plans for your family.

When researching, pay attention to key factors such as deductibles, copayments, and network coverage. Look for plans that provide comprehensive coverage while keeping your budget in mind. Comparing different options will help you make an informed decision.

Use online tools during Open Enrollment for health insurance

With the internet at your fingertips, take advantage of online tools and resources to simplify your decision-making process. Many insurance providers offer online calculators that can help you estimate costs based on your family’s healthcare needs.

If you’re looking for comparisons, there are websites that allow you to look at different health insurance plans side by side. These tools provide valuable insights into the benefits and limitations of each option, making it easier for you to identify the most suitable plan for your family.

Seek advice from health insurance professionals

If you find yourself overwhelmed or unsure about the open enrollment process, don’t hesitate to seek expert advice. Speak with an insurance broker or a certified health insurance navigator who can guide you through the available options and help you make an informed decision.

These professionals have in-depth knowledge of the health insurance industry and can provide valuable insights based on your family’s specific needs. They can also answer any questions you may have, ensuring you have a comprehensive understanding of the various plans available to you.

Narrow down and compare health insurance plans for your family

Once you have narrowed down your options, carefully review and compare the plan details. Look beyond the cost and consider the coverage, including prescription medications, preventive care, and specialist visits. Pay attention to restrictions, such as pre-existing conditions or network limitations.

By carefully reviewing and comparing the plan details, you can ensure that the health insurance plan you select will adequately meet your family’s healthcare needs.

Take advantage of preventive care services

Preventive care is an essential aspect of maintaining your family’s health. When choosing a health insurance plan, prioritize those that offer comprehensive preventive care services. These services typically include vaccinations, screenings, and regular check-ups.

By taking advantage of preventive care services, you can potentially identify and address any health concerns before they become more severe. This proactive approach to healthcare can save you both time and money in the long run.

The ultimate goal when researching a health insurance plan for your family is to find one that provides comprehensive coverage while aligning with your family’s specific healthcare requirements. Take the time to assess your options and ask plenty of questions.

November 24, 2023

10 terms consumers should know about health insurance

General

Health insurance can be a complex topic, with its own set of jargon and terminology. During Open Enrollment, understanding the key terms related to health insurance is essential in making informed decisions about your coverage. In this article, we give you 10 of the key terms you will see while looking through health insurance plans and help you better understand them.

1. Deductible

A deductible is the amount of money that a policyholder is required to pay before their insurance coverage kicks in. For example, if you have a $1,000 deductible, you will need to pay that amount out of pocket before your insurance provider starts covering your medical expenses. It’s important to note that certain services, such as preventive care, may be exempt from the deductible.

2. Premium

The premium is the amount of money policyholders pay on a regular basis to maintain their health insurance coverage. This is typically a monthly or yearly payment, and it ensures you remain covered by your insurance plan. If you’re on a company policy, this money is normally deducted from your paycheck. If you have your own plan, it’s important to budget for your premium as it is a recurring expense.

3. Copayment

A copayment, often referred to as a copay, is a fixed amount that policyholders must pay for a specific healthcare service. For example, your health insurance plan may require a $20 copay for doctor visits. Copayments are typically paid at the time of service and do not contribute towards your deductible.

4. Coinsurance

Coinsurance is the percentage of the cost of a covered healthcare service that a policyholder is responsible for paying. Unlike a copay, coinsurance is usually a percentage rather than a fixed amount. For instance, if your policy has a 20% coinsurance requirement, you would be responsible for paying 20% of the cost while your insurance covers the remaining 80%.

5. Out-of-Pocket Maximum

The out-of-pocket maximum is the maximum amount of money that a policyholder is responsible for paying in a given year. Once you reach this maximum, your insurance plan will cover all eligible expenses for the remainder of the year. This includes deductibles, copayments, and coinsurance. It’s important to know your out-of-pocket maximum so you can plan for potential healthcare costs.

6. Network

A network refers to the group of healthcare providers, hospitals, and facilities that have a contract with your insurance company to provide services at discounted rates. When seeking medical care, it’s usually advantageous to choose providers within your network to ensure that you receive the maximum benefits from your insurance plan. Going outside of your network may result in higher out-of-pocket expenses.

7. Preauthorization

Preauthorization is the process of obtaining approval from your insurance provider before receiving certain medical treatments or services. This is often required for procedures that are deemed to be non-emergency or non-urgent. It’s valuable to understand the preauthorization requirements of your insurance plan to avoid unexpected denials or additional expenses.

8. Formulary

A formulary is the list of prescription drugs that your insurance plan covers. Each plan has its own formulary, which categorizes medications into different tiers based on their cost and coverage. It’s important to review your plan’s formulary to understand which prescription drugs are covered and at what cost.

9. In-Network vs. Out-of-Network

When it comes to healthcare providers, in-network refers to those who have a contract with your insurance company and offer services at discounted rates. Out-of-network providers, on the other hand, do not have an agreement with your insurance company and may result in higher out-of-pocket expenses for you. Understanding the difference between in-network and out-of-network providers can help you make informed decisions about where to seek medical care.

10. Explanation of Benefits

An Explanation of Benefits, commonly referred to as an EOB, is a statement that you receive from your insurance company after a claim has been processed. It provides an itemized overview of the services rendered, the amount billed by the healthcare provider, the amount covered by your insurance, and any remaining balance that you may be responsible for paying. Reviewing your EOBs can help you understand the breakdown of your healthcare expenses and ensure accuracy.

November 20, 2023

5 Tips to Avoid Health Insurance Scams

General

As Open Enrollment ramps up through January, consumers are certain to be inundated with all sorts of marketing about health insurance plans that claim to cost less and cover more. However, it is important – especially in this age where scam artists are getting harder to detect – that you take precautions to avoid health insurance scams. Scams can cost you money, time, and peace of mind, so it’s important that you stay aware of some of the key signs of being swindled. Here are five tips that can help you avoid falling victim to health insurance scams.

1. Health insurance scams usually start with unsolicited contact

It’s happened to all of us, but just like any other scam, criminals using health insurance policies or renewals will start by making contact with you out of the blue. Often, they’ll claim to be from a health insurance company, or even a government agency. Preying on your emotions, they will suggest you need to update some sort of information, or pay a fee, or sign up for a new plan.

If you receive an unsolicited call or email about health insurance, do not give out any personal information (see Tip #3). Hang up the phone or delete the email. If you are unsure whether the call or email is legitimate, contact your health insurance agent or insurance company directly.

2. Research plans to avoid health insurance scams

Shopping for health insurance is just like shopping for any other important service in your life. It’s best not to take the first option, and it’s always smart to do research when looking for the best health insurance plans. Compare plans from different companies and read reviews from other customers.

Beware of plans that seem too good to be true. If a plan is offering very low premiums or comprehensive coverage at a fraction of the cost of other plans, it is likely a scam. You can also check with your state insurance department to make sure the company is licensed and accredited.

3. Protect your personal information

Along with all other personal information like social security numbers, date of birth, driver’s license number and credit card numbers, treat your health insurance card like it is just as important. Like identity theft, there is also something called “medical identity theft.” Do not give it out to anyone unless you are sure they need it. If you are uncertain about anything, ask a friend or loved one for advice. Be careful about where you display your card and keep it in a safe place when you are not using it.

You should also be careful about what information you share online and with other people. Only give out your personal information to trusted sources.

4. Review your explanation of benefits (EOB) statements

An EOB is a statement from your health insurance company that explains the benefits you received for a particular medical service. It is important to review your EOB statements carefully to make sure that the services you received are covered and that the charges are correct.

If you see anything on your EOB statement that you do not understand, contact your health insurance company.

5. Report any suspected scams

If you think you may have been the victim of a health insurance scam, report it to your health insurance company and to the National Health Care Fraud Hotline at 1-800-HHS-TIPS (1-800-447-8477).

You can also report scams to your state insurance department and to the Federal Trade Commission (FTC).

Here are two additional tips to help you avoid health insurance scams:

No Pressure: Be suspicious of high-pressure sales tactics. Legitimate health insurance companies will not pressure you to sign up for a plan. If a salesperson is trying to rush you into a decision, it’s a red flag.
No Discounts: Beware of promises of free or discounted services. Scammers often promise free or discounted services, such as medical screenings or genetic testing, to get people to enroll in their plans. These services may not be covered by your plan, and you may end up paying for them out of pocket.

November 17, 2023

Five ways to eat healthy on a tight budget

General

If you or your family struggles to eat healthy because you’re on a tight budget, you aren’t alone. The USDA says that low-income families struggle to meet the federal recommendations for consumption of fruit, vegetables, whole grains and low-fat dairy products. And while families with lower incomes traditionally struggle with more diet-related conditions like diabetes or obesity, that doesn’t have to be the case. There are plenty of articles that offer tips and suggestions for ways to eat healthy on a tight budget, but here are some of the best tips:

1. Use planning to eat healthy on a tight budget

Planning your meals in advance is a key strategy for eating healthy on a tight budget. This tool from the USDA will give you a good head-start. Take some time each week to plan your meals and make a shopping list accordingly. This will help you avoid impulsive purchases and ensure that you buy only what you need.

When planning your meals, focus on cost-effective ingredients such as grains, legumes, and seasonal fruits and vegetables. These items are usually cheaper and provide essential nutrients. Look for sales and discounts at your local grocery store or consider buying in bulk to save even more money.

2. Cooking at home helps a tight budget

Eating out can quickly drain your wallet, so make an effort to cook at home more often. Not only is cooking at home cheaper, but it also allows you to have full control over the ingredients you use.

Prepare larger portions and freeze leftovers for future meals. This will not only save you time but also prevent food waste. Experiment with simple and budget-friendly recipes, and don’t be afraid to get creative with your ingredients.

3. Buy healthy generic products

When shopping for groceries, opt for generic or store-brand products instead of branded items. Generic products are often just as good as their branded counterparts but are much more affordable. In fact, most generic brands are produced by the same companies that also produce the name-brand products. The only difference is the label on the box or can, and that money is usually used to pay for advertising. You aren’t giving up quality by buying generic products.

As for produce, have a good understanding of what’s in season when you’re shopping. Foods that are in season are typically cheaper, fresher, and packed with more flavor. You can also visit your local farmer’s market for fresh produce at lower prices.

4. Focus on nutrient-dense foods

When you’re on a tight budget, it can be tempting to fill up on cheap, processed foods. However, these foods are often high in calories and low in nutrients. Instead, prioritize nutrient-dense foods that provide essential vitamins and minerals. These foods include things like beans, lentils, eggs, and whole grains in your diet. These options are not only cost-effective but also rich in protein, fiber, and other essential nutrients. They will keep you full and satisfied while supporting your overall health.

5. Reduce the food you waste

While food waste may be good for your compost pile, it’s not good for your wallet. Consider this: According to multiple studies, nearly 120 billion pounds of food are wasted each year in the United States. To avoid wasting food, plan your meals around ingredients you already have on hand. Use leftovers creatively and transform them into new dishes. For example, leftover roasted chicken can be used in sandwiches or added to salads.

It’s also important to store your food properly to extend its shelf life. Use airtight containers or freezer bags to keep fruits, vegetables, and leftovers fresh for longer. By reducing food waste, you’ll save money and make the most of your grocery budget.

If you want to read more information on eating healthy on a tight budget, these are some wonderful websites with additional information to help your family save at the grocery store:

Food Shopping and Meal Planning

Plan Your Weekly Meals

Feed Your Family Healthfully on a Budget

November 15, 2023