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    By: The My Medicare Matters Team Choosing a Medicare plan is an important, but difficult decision. This choice could determine your health for years to come and save (or cost) you hundreds of dollars in out-of-pocket costs. However, during the Medicare Open Enrollment Period (OEP)/Annual Election Period (AEP) October 15 through December 7, you can

    The post How to Choose a Medicare Plan During the Open Enrollment Period appeared first on My Medicare Matters.

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    By: Ann Kayrish, NCOA’s Senior Program Manager for Medicare This open enrollment people with Medicare will have more plans to sift through than in past years. The Centers for Medicare & Medicaid Services (CMS) will now allow Medicare Advantage (MA/Part C) plans to offer an increased number and variety of plans in a service area. Medicare

    The post 10 Must-Ask Questions When Comparing Medicare Advantage Plans appeared first on My Medicare Matters.

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    By: Brandy Bauer, Associate Director of NCOA’s Center for Benefits Access. Reposted from NCOA.org. Did you or someone you work with fall into the Medicare Part D “donut hole” this year? The donut hole, or Part D coverage gap, occurs when a person reaches a certain spending limit for their medications ($3,820 in 2018), and must pay more of

    The post Avoiding the Part D Donut Hole appeared first on My Medicare Matters.

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    By: The My Medicare Matters Team Medicare changes every year, some of the changes like the expansion of the diabetes prevention program are narrow and impact a subset of Medicare beneficiaries, while other changes like the addition of the Medicare Advantage Open Enrollment Period impact a larger group of Medicare beneficiaries. Regardless of how big

    The post What’s New for Medicare in 2019 appeared first on My Medicare Matters.

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    By: The My Medicare Matters Team About 1.3 billion people in the world live with some form of vision impairment. The reasons vary but the fact is, your risk of developing vision problems drastically increases as you age. Over 91% of people age 55+ use some form of vision correction, so having access to quality vision care

    The post 6 Ways to Get Vision Coverage When You Retire appeared first on My Medicare Matters.

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    By: The My Medicare Matters Team A new opportunity to switch Medicare Advantage/Part C plans is happening right now. The annual Medicare Advantage Open Enrollment Period (MA OEP) which runs from January 1 to March 31 offers anyone enrolled in a Medicare Advantage plan an opportunity to either: Switch from one Part C plan to another, or Switch from a Part C

    The post A Second Chance to Switch Medicare Advantage Plans appeared first on My Medicare Matters.

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    By: The My Medicare Matters Team Women are often the first line of defense when protecting their family’s health, but in doing so tend to put their concerns on the back burner. These quick tips can help keep you happy and healthy as you juggle your everyday responsibilities. 1. Get breast cancer screenings every 1

    The post 5 Healthy Aging Tips Every Woman Should Know appeared first on My Medicare Matters.

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    The My Medicare Matters Team Enrolling in a Medicare plan is a big decision. While you’re able to switch plans each year if you’re unhappy (in some situations more frequently) you still want to choose the best plan for your needs the first time. This means taking your out-of-pocket costs into consideration along with other

    The post A Guide to Medicare Part C Costs appeared first on My Medicare Matters.

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    By: The My Medicare Matters Team Coverage of preventive services is one of the most important parts of Medicare’s role in keeping people healthy. Whether reinforcing immunizations you received as a child, or preparing you for next flu season, vaccines are a key part of avoiding diseases that can prevent you from aging well. Medicare

    The post Healthy aging all year: Medicare covers 4 important vaccines for seniors appeared first on My Medicare Matters.

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    The American nursing home is a total institution, with rigorous top-down control over the environment and personal property of residents. Medicare and Medicaid initiated the modern nursing home ind…

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    Home Living Aid

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    October 2019

    The majority of workers in Wyoming are covered by workers’ compensation because their occupations are classified as “extra-hazardous.” Employees who do not work in such jobs, however, are not required to be covered. In recent years, several large private employers, have carved out exceptions that keep their employees outside the system.

    Download the State Spotlight


    Go to Workers' Compensation Benefits, Costs, and Coverage (2017 Data).  

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    October 2019

    Between 2013 and 2017, workers in Missouri saw substantial increases in both medical benefits per $100 of covered wages (of 11.8%) and in cash benefits/$100 of covered wages (of 9.6%). The latter represents the largest increase of any state. Overall, benefits for Missouri workers rose by 10.8%. Employer costs for workers’ compensation also increased in Missouri, albeit more modestly, by 5.6%, or $0.07 per $100 of covered wages, over the 5-year period.


    Download the State Spotlight.


    Go to Workers' Compensation Benefits, Costs, and Coverage (2017 Data).  

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  • 11/01/19--11:21: In Memoriam: Elijah Cummings
  • In reflecting on the passing of Representative Elijah Cummings, we at the National Academy of Social Insurance recall his stirring tribute to William (Bill) Spriggs, recipient of the 2016 Robert M. Ball Award for Outstanding Achievements in Social Insurance.

    We invite you to watch the late Congressman’s remarks during that memorable evening in which the Ball Award was presented to Bill Spriggs. (Congressman Cummings was actually a surprise guest speaker, so this intimate 7-minute recording was captured by none other than Bill Spriggs, via his mobile device!)

    Watch Elijah Cummings underscore the value of social insurance and the Academy's role, as he pays tribute to Bill Spriggs. 

    Elijah Cummings reminds us of the difference that one person like Bill Spriggs – and one organization like our Academy – can make. A few highlights from Elijah’s speech:

    “Bill Spriggs lives what he preaches, and he preaches lifting up people to make their lives the best that they can be. And it’s only fitting that this organization honor him, because this organization is about doing that very thing.”

    “I thank you for not being selfish. I thank you for not thinking that the world is limited, but thinking and knowing that the world is vast, and that you have a role to play in it. I thank you for not standing on the sidelines, even as you battle illness.”

    “As you journey on, continue to fight the good fight. Continue to surround yourself with the types of people in this room…Look to your right and look to your left and think about this…our diversity is not our problem, our diversity is our promise.”

    Please join us in keeping Maya Rockeymoore Cummings, a former member of the Academy’s Board of Directors, and the Cummings family in your thoughts during this difficult time.

    Thank you.

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    November 15, 2019
    Press Release
    For Immediate Release

    Griffin Murphy, 202-243-7284

    The National Academy of Social Insurance has launched a new Study Panel on Economic Security, with thirty experts (see list below) from a variety of disciplines and backgrounds, to produce a comprehensive report on income supports and related policies within our nation’s range of economic security programs. The nation’s social insurance infrastructure effectively serves millions of Americans, but rising inequality and demographic changes are among a number of factors exposing gaps in programs initially established during the Great Depression.

    The Study Panel’s report will identify options for how current social insurance and social assistance programs might be modified to adapt to current economic challenges facing Americans, including a range of potential funding sources needed to fill gaps. The Study Panel expects to issue a final report by the end of 2020.

    “This is a crucial undertaking at this moment in time as, historically, employer-based work has been the primary means through which most Americans have sought income security. While this remains the case today, a plethora of statistics show that employer-based work is decreasing over time and that income security for many who are working is lacking,” noted William Rodgers III, Chief Economist at the Heldrich Center for Workforce Development. “The greater financial uncertainty has increased the anxiety of a growing number of Americans, their families, and their communities.”

    The Study Panel will be co-chaired by three of the Academy’s officers: William Rodgers III (Board Chair), Reneé Landers (Board Vice Chair), and Jason Fichtner (Treasurer). Kathryn Anne Edwards, Associate Economist, RAND Corporation and Professor at Pardee RAND Graduate School, will serve as Principal Investigator. The Academy’s CEO, William Arnone, will direct the overall project.

    “The Study Panel’s activities,” Kathryn Edwards explains, “will be guided by four working groups of panel members: Early Life; Middle Life; Late Life; and Financing. The three life-stage working groups will examine policy options to address existing shortfalls in income security for their given subsets of the population. As the ages for these stages of life vary depending on a given individual, the working groups have not set specific ages for each.

    The Financing working group will examine options for raising revenue and the potential impacts of utilizing a given revenue source. The Panel as a whole will then work to outline policy packages for income security across the lifespan, given the revenue constraints analyzed by the Financing group.

    Inspired by the 1935 Committee on Economic Security, the Study Panel will focus on the Committee’s goal for an ideal economic security system:

    “A program of economic security, as we vision it, must have as its primary aim the assurance of an adequate income to each human being in childhood, youth, middle age, or old age—in sickness or in health.” - Report to the President of the Committee on Economic Security

    “The extent to which this overarching goal of ‘assured income’ may be achieved through work, social insurance, social assistance, tax credits, and a guaranteed income,” notes William Arnone, “is the key question the Panel will address as it deliberates over the next twelve to fourteen months.”

    The Economic Security Study Panel includes economists, lawyers, and business professionals, in addition to a number of individuals with experience with the federal government, state government, labor unions, actuarial science, social work, the community of people with disabilities, and other sectors.


    Study Panel Members

    *Jason J. Fichtner, Co-Chair, Associate Director of the Master’s in International Economics and Finance and Senior Lecturer of International Economics, Johns Hopkins University School of Advanced International Studies (SAIS)   

    *Renée M. Landers, Co-Chair, Professor of Law and Director of the Health Law Concentration, Suffolk University Law School           

    *William M. Rodgers III, Co-Chair, Professor of Public Policy and Chief Economist at the Heldrich Center for Workforce Development, Rutgers University                                                     

    Nancy J. Altman , President, Social Security Works and Chair, Strengthen Social Security Coalition

    Peter Barnes, Author, With Liberty and Dividends for All

    Lily Batchelder, Robert C. Kopple Family Professor of Law, New York University          

    Heather Boushey, President & CEO and Co-founder, Washington Center for Equitable Growth

    *Harry Conaway, Executive Director, Policy Futures Network      

    Peter B. Edelman, Carmack Waterhouse Professor of Law and Public Policy and Faculty Director, Center on Poverty and Inequality, Georgetown University Law Center

    Christina FitzPatrick, Policy Development and Integration Director, AARP

    *Howard Fluhr, Chairman Emeritus, The Segal Group     

    *Martha Ford, Senior Executive Officer, Federal Public Policy, The Arc    

    Laura A. Fortman, Commissioner, Maine Department of Labor   

    Robert Greenstein, Founder and President, Center on Budget and Policy Priorities            

    Samuel Hammond, Director of Poverty and Welfare Policy, Niskanen Center

    Bradley L. Hardy, Associate Professor Department of Public Administration and Policy, American University

    G. William Hoagland, Senior Vice President, Bipartisan Policy Center       

    *Kilolo Kijakazi, Institute Fellow and Director of the Integrated Financial Coaching Project, Urban Institute

    Elaine Maag, Principal Research Associate, Urban-Brookings Tax Policy Center 

    Joseph J. Minarik, Senior Vice President and Director of Research, Committee for Economic Development 

    David Nexon, President and Founder, Nexon Policy Insights        

    David R. Riemer, Author, Putting Government in its Place             

    Kathleen Romig, Senior Policy Analyst, Center on Budget and Policy Priorities

    James Roosevelt, Jr., Health Care Attorney, Verrill Dana and Clinical Instructor, Tufts University School of Medicine  

    Suzanne Simonetta, Federal Policy Analyst          

    Timothy M. Smeeding, Lee Rainwater Distinguished Professor of Public Affairs and Economics, University of Wisconsin-Madison

    William E. Spriggs, Professor of Economics, Howard University and Chief Economist, AFL-CIO       

    Andrew L. Stern, Senior Fellow, Economic Security Project           

    *Rebecca Vallas, Senior Fellow, Center for American Progress    

    Stephen A. Wandner, Research Fellow, Upjohn Institute and Visiting Fellow, Urban Institute 

    *National Academy of Social Insurance Board Member

    Since its founding in 1986, the National Academy of Social Insurance has provided rigorous inquiry and insights into the functioning of our nation’s social insurance programs – Social Security, Medicare, Unemployment Insurance, and Workers’ Compensation. Comprised of over 1,000 of the nation’s top experts in social insurance and related policies and programs, the Academy studies how social insurance can continue to meet the changing needs of American families, employees, and employers, including new frontiers for social insurance. To learn more about the Academy’s work, please visit www.nasi.org, or follow @socialinsurance on Twitter.

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    December 11, 2019
    Press Release
    For Immediate Release

    Devin Cowens at dcowens@nasi.org or at (202) 243-7283

    The National Academy of Social Insurance announces Michael Stepner as the winner of the 2020 John Heinz Dissertation Award. Stepner will receive a $3,500 prize and travel expenses to Washington, DC, where he will receive the award on March 4, as part of the Academy’s 2020 conference on Healthcare Coverage and Costs: Assessing Medicare-Based Approaches. He joins a prestigious network of over 40 previous Heinz Dissertation Award recipients – top scholars in social insurance and closely related fields. Stepners’s dissertation, “Essays on Health and Social Insurance,” was submitted for his doctorate in Economics at the Massachusetts Institute of Technology (MIT). Stepner was nominated for this honor by Amy Finkelstein, Professor of Economics at MIT.

    “The selection committee was deeply impressed by the quality of Dr. Stepner’s dissertation,” said Ezra Golberstein, Chair of the 2020 Heinz Dissertation Award Committee, and Associate Professor in the Division of Health Policy and Management at the University of Minnesota School of Public Health. “His work advances the theory of optimal design of social insurance benefits, and his quantitative analyses deliver convincing and policy-relevant evidence of the effects of both public and private insurance benefits for health and disability.”

    The 2020 Heinz Dissertation Award Selection Committee (see list below) also gave an honorable mention to Caitlin Carroll for her dissertation, “Essays on Healthcare Provider Markets.” Carroll wrote the dissertation while she was a doctoral student in health policy at Harvard University. Her thesis was nominated by David Cutler, Professor of Applied Economics at Harvard University.

    “Michael Stepner and Caitlin Carroll will no doubt make significant contributions to social insurance research and policy in the coming years, as have many other previous Heinz Dissertation Award recipients,” said William J. Arnone, Chief Executive Officer of the National Academy of Social Insurance. “We are excited, with support from the Heinz Family Foundation, to recognize and help advance the work of these two very promising scholars.”

    About the John Heinz Dissertation Award

    The National Academy of Social Insurance bestows the John Heinz Dissertation Award in honor of the late Senator John Heinz, who was a founding member of the Academy and an advocate for healthcare reform and social insurance. The Award, made possible by the Heinz Family Foundation, recognizes and promotes outstanding doctoral research by new scholars focusing on policy questions in social insurance and related areas, including health, aging, and economic opportunities. These are all areas that were important to John Heinz, who is also remembered as a champion of the elderly. His long list of political activities included: Chairmanship of the Special Committee on Aging; Chairmanship of the Republican Conference Task Force on Job Training and Education; membership in the National Commission on Social Security Reform, and the National Commission on Health Care Reform. Senator Heinz died in a tragic airline accident in 1991.

    Teresa Heinz Kerry, chair of the Heinz Family Foundation, said of Senator Heinz: “In the performance of his duties, both as a public servant and as a philanthropist, he was not merely tireless, he was joyfully ferocious, himself the embodiment of radiant living.”

    Nominations for the annual Heinz Dissertation Award are reviewed by a national, multi-disciplinary committee, chaired by Ezra Golberstein, Associate Professor at the University of Minnesota School of Public Health. Other members of the 2020 committee:

    • Jason Barabas, Professor of Political Science at Stony Brook University and winner of the 2001 Heinz Dissertation Award;
    • Jennifer Erkulwater, Professor of Political Science at the University of Richmond and winner of the 2003 Heinz Dissertation Award;
    • Monica Galizzi, Professor of Economics at the University of Massachusetts Lowell;
    • Lauren Nicholas, Assistant Professor, Departments of Health Policy & Management and Surgery, Johns Hopkins University and winner of the 2009 Heinz Dissertation Award;
    • Margaret Simms, Institute Fellow at the Urban Institute (retired); and
    • Jeffrey Wenger, Senior Policy Researcher at the RAND Corporation and faculty fellow at American University.

    The Academy will be accepting nominations for the 2021 John Heinz Dissertation Award in the late summer/early autumn of 2020. To obtain application forms and additional information, please visit the Student Opportunities section of the Academy’s website: www.nasi.org.

    For more information about the Academy’s upcoming policy conference on Healthcare Coverage and Costs: Assessing Medicare-Based Approaches, March 4-5, 2020, at the National Press Club in Washington, DC, please visit: www.nasi.org/events.  


    Since its founding in 1986, the National Academy of Social Insurance has provided rigorous inquiry and insights into the functioning of our nation’s social insurance programs – Social Security, Medicare, Unemployment Insurance, and Workers’ Compensation. Comprised of over 1,000 of the nation’s top experts in social insurance and related policies and programs, the Academy studies how social insurance can continue to meet the changing needs of American families, employees, and employers, including new frontiers for social insurance. To learn more about the Academy’s work, please visit www.nasi.org, or follow @socialinsurance on Twitter.

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    December 2019

    The National Academy of Social Insurance, in collaboration with AARP, engaged in a year-long effort to identify innovative strategies to address the income adequacy needs of older workers who must claim Social Security retirement benefits early due to ill health, an inability to continue to perform physically demanding jobs, or other factors. The Challenge yielded a package of four policy ideas that, together, begin to address problems associated with retirement insecurity in complementary ways.

    Download the Summary Report.

    Read the four proposals. 

    1. A New Bridge Benefit under Social Security, by Christian Weller, Rebecca Vallas, and Stephanie Lessing
    2. Social Security Early Commencement Benefits, by Elizabeth Bauer
    3. Creating a Federal Auto IRA and Enhancing Social Security Longevity Data, by Sarah Holmes Berk
    4. State Supplemental Social Security, by John Burbank and Aaron Keating

    See the national press release

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    December 13, 2019
    Press Release
    For Immediate Release

    Elaine Weiss at eweiss@nasi.org

    The National Academy of Social Insurance, in collaboration with AARP, engaged in a year-long effort to identify innovative strategies to address the income adequacy needs of older workers who must claim Social Security retirement benefits early due to ill health, an inability to continue to perform physically demanding jobs, or other factors. The Challenge yielded a package of four policy ideas that, together, begin to address problems associated with retirement insecurity in complementary ways:

    1. A New Bridge Benefit under Social Security, by Christian Weller, Rebecca Vallas, and Stephanie Lessing
    2. Social Security Early Commencement Benefits, by Elizabeth Bauer
    3. Creating a Federal Auto IRA and Enhancing Social Security Longevity Data, by Sarah Holmes Berk
    4. State Supplemental Social Security, by John Burbank and Aaron Keating

    (Visit the Academy’s website for more information about the Challenge and the winning proposals.)

    Most beneficiaries rely on Social Security benefits as their principal or only source of income in retirement. Under the current Social Security benefit structure, early claimants receive substantially reduced monthly benefits throughout their lifetimes.

    “Not everyone can work longer either because of their health or because of the nature of their work. We need innovative policy solutions to help these people maintain their financial wellbeing as the retirement age is rising to 67,” said Debra Whitman, Chief Public Policy Officer at AARP.

     The four winning proposals, each of which was awarded $20,000, were selected through a process of blind reviews by a panel of judges, with the complementary nature of the proposals a key consideration. (Challenge judges also examined the proposals to ensure that they do not adversely impact the existing SSDI system and its recipients. Learn more about the process.)

    “These proposals reflect creative ideas to bolster retirement security for vulnerable older workers. We are particularly excited about how the strategies fit together and their potential to address some of the long-term financing issues facing this flagship federal social insurance program,” said William Arnone, Chief Executive Officer of the National Academy of Social Insurance. “The policy ideas put forth by Challenge participants, who came from a broad range of disciplines, will meaningfully improve quality of life for those who are no longer able to work, or can’t work full time, but are not eligible for Social Security Disability Insurance (SSDI).”

    For more information, please contact: Elaine Weiss, Lead Policy Analyst, Income Security, at (202) 243-7280 or at eweiss@nasi.org



    About the National Academy of Social Insurance

    Since the Academy was founded in 1986, it has provided rigorous inquiry and insights into the functioning of our nation’s social insurance programs – Social Security, Medicare, Unemployment Insurance, and Workers’ Compensation. Now comprised of over 1,000 of the nation’s top experts in social insurance and related policies and programs, the Academy studies how social insurance can continue to meet the changing needs of American families, employees, and employers. The Academy also looks at new frontiers for social insurance, including areas of uninsured or underinsured economic risks and related policies. To learn more about the Academy’s work, please visit www.nasi.org, or follow @socialinsurance on Twitter. 

    About AARP

    AARP is the nation’s largest nonprofit, nonpartisan organization dedicated to empowering people 50 and older to choose how they live as they age. With a nationwide presence and nearly 38 million members, AARP strengthens communities and advocates for what matters most to families: health security, financial stability and personal fulfillment. AARP also produces the nation's largest circulation publications: AARP The Magazine and AARP Bulletin. To learn more, visit www.aarp.org or follow @AARP and @AARPadvocates on social media.


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    By: The My Medicare Matters Team It’s time a year again! Medicare’s Open Enrollment Period (OEP) is almost here, starting October 15th and ending December 7th. If you’re already enrolled in a Medicare plan this is the time of year where you can re-evaluate your coverage to make sure you are still enrolled in the best

    The post Check Your Mail: Changes to the 2018 Medicare Open Enrollment Period Mailings appeared first on My Medicare Matters.

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    There is only one National Academy of Social Insurance, but many reasons to support our work. Here’s why you may wish to consider the Academy in your year-end giving:

    1.  We tackle big issues. 

    Our Medicare Eligibility Study Panel of twenty-eight Members is just one example of how we organize expert perspectives to address a challenging topic like the current debate on health care reform. Medicare changes are front and center in the news, while Academy Members are behind the scenes studying what options exist and what the consequences of possible changes might be. Panel findings will be issued in 2020 and featured at our annual policy conference, Healthcare Coverage and Costs: Assessing Medicare-Based Approaches, on March 4-5, in Washington, DC.

    2. We explore protections for Americans facing various economic risks.  

    Today’s social insurance and related programs are important in addressing many risks, but they do not adequately cover new and emerging risks, such as changes in work arrangements, underemployment, and student debt. Thirty Members are working together on our new Economic Security Study Panel to explore integrated approaches to fill the gaps in protection facing millions of Americans.

    3. We focus on ways to strengthen Social Security.

    Partnering with AARP, the Academy launched a Social Security Policy Innovations Challenge. Open to experts and the general public, this program invited ideas to address the income adequacy needs of older workers who need to claim retirement benefits early. A panel of judges conducted a blind review and selected four winning proposals, with each receiving an award of $20,000. These proposals offer innovative ideas to improve income adequacy for older workers who are no longer able to work, or cannot work full time, but are not eligible for Social Security Disability Insurance.

    4.  We analyze the needs of modern families and workers and how they might be addressed.

    Our ground-breaking report, Designing Universal Family Care, explores state-based social insurance programs for childcare, paid leave, and long-term services and supports. We partnered with Caring Across Generations to bring policy options to stakeholders across the country, including a webinar and seminars in DC, Oregon and California. Advocates are using our report as an evidence-based toolkit for state policymakers. More educational forums are planned for 2020.

    5.  The Academy is the only organization that provides an annual picture of Workers’ Compensation benefits across the country.

    Our report, Workers’ Compensation Benefits, Costs, and Coverage, is an invaluable tool for state officials, industry leaders, analysts, reporters, and actuaries. Published by the Academy since 1997, this data report is a non-partisan and free resource available to the public. 

    6.  We answer a question on young people’s minds: Will Social Security be there for me?   

    Our mission to educate is especially important for younger generations who often mistakenly believe that Social Security won’t be there for them. Our 2019 policy conference on Regenerating Social Insurance for Millennials and the New Millennium tackled the topic head on. The conference program was led by a planning committee of emerging leaders and featured a number of spirited presentations.  

    7. We are committed to education and leadership development.

    Robert Ball, the Academy’s Founding Board Chair, believed that the future of Social Security required a new generation of leaders viewing the program as a topic worthy of research and study. Every year, we invite talented students from across the country to apply to our Summer Internship Program, now offering five tracks of internships. Interns work full-time in various organizations, attend weekly seminars, and enjoy social events with Members, making for a robust learning experience. (If you know students who might be good candidates, tell them about this opportunity! Applications are due by January 3, 2020.)

    2019 Summer Interns

    8. There’s nothing “fake” about us.

    The Academy provides non-partisan, independent analyses of social insurance and related programs to counter inaccurate news and polarized political positions.

    9. We share our expertise widely.

    In addition to the free content distributed across our network of Members and subscribers via emails (like This Month at The Academy), social media, and our website, journalists turn to the Academy as a source of reliable expertise AND “big ideas” to inform and inspire the public and policymakers alike. Our work is often cited in a range of major news outlets, such as the Associated Press, Forbes, the New York Times, and Fast Company.

    10.  Our Members are a unique community

    Only the Academy brings together a diverse group of experts – government officials, lawyers, actuaries, economists, sociologists and other academics, advocates, and more – to channel their collective experience into research and analyses for sound social insurance policymaking. The Academy is a hub for big picture thinking, as well as technical discussions, necessary (in our mission) to advance solutions to challenges facing the nation by increasing public understanding of how social insurance contributes to economic security.


    Thank you for supporting the continuation and evolution of initiatives like the ones above. A gift of any amount by December 31 will contribute to our work in 2020. Or consider signing up to make a monthly recurring gift of $10, $25, $50, or more per month in 2020.



    Bill Arnone

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    January 9, 2020
    Press Release
    For Immediate Release

    Meghan Griffin at 202-243-7286

    WASHINGTON, DC — The Board of Directors of the National Academy of Social Insurance has approved the election of 64 distinguished social insurance experts to the Academy, adding to the total active Membership of over 1,100. (A complete list of individuals newly-elected to the Academy may be found below.)

    The Academy advances solutions to challenges facing the nation by increasing public understanding of how social insurance contributes to economic security. This mission encompasses established social insurance programs – Workers’ Compensation, Unemployment Insurance, Social Security, Medicare – as well as related policy areas, including health care, long-term services and supports, paid leave, other social assistance programs, and private employee benefits.

    “Members are the lifeblood of our Academy’s work,” says William Arnone, the Academy’s Chief Executive Officer. “We welcome this newest cohort – one of the largest in recent years – with great excitement. They bring a wealth of expertise and experience across a range of policy issues that affect every person and family in this nation. We look forward to recognizing their contributions to social insurance policy, encouraging their future research and related activities, and engaging them in the Academy’s mission.”

    “At a time of heightened public and policy maker interest in social insurance solutions to the challenges facing America’s families, it is fitting for the Academy to welcome such a large and diverse class of newly-elected Members," said Shaun O’Brien, Membership Committee Chair. "This year’s group includes individuals who have distinguished themselves across a wide array of issues—longstanding programs such as Social Security, Medicare, and Workers’ Compensation, as well as innovations addressing emerging and unmet needs—and who have demonstrated excellence in program administration, policy making, research, education, and advocacy.”

    Those elected to Membership in the Academy have distinguished themselves by improving the quality of research, administration, or policymaking in an area of social insurance. Members make significant contributions to the Academy’s research, education, and leadership development initiatives by volunteering their time on study panels, committees, at conferences, and in other Academy programs.

    Prospective Members are nominated by current Academy Members in recognition of their significant and ongoing professional contributions to the field of social insurance. For more information about Membership in the Academy and a full list of active Members, please visit the “Membership in NASI” section of the Academy’s website (www.nasi.org).

    Individuals newly elected to Membership and their affiliations at the time of nomination:

    Shai Akabas, Bipartisan Policy Center

    James Appleby, Gerontological Society of America

    Shawn Bishop, U.S. Senate Finance Committee

    Tyler Bond, National Institute on Retirement Security

    David Bowen, Hill+Knowlton Strategies

    Chantel Boyens, Urban Institute

    Erin Bronchetti, Swarthmore College

    Georgia Burke, Justice in Aging

    Raj Chetty, Harvard University

    Dan Doonan, National Institute on Retirement Security

    Debra Dwyer, Stony Brook University

    Chloe East, University of Colorado, Denver

    Ezekiel Emanuel, University of Pennsylvania

    Robert Espinoza, PHI

    Michele Evermore, National Employment Law Project

    Eliot Fishman, Families USA

    Moira Forbes, Medicaid and CHIP Payment and Access Commission

    Arthur Fried, Epstein Becker & Green

    William Gale, Brookings Institution

    Cheryl Gannon, Women's Institute for a Secure Retirement

    Alexander Gelber, University of California, San Diego

    Edward Glaeser, Harvard University

    Rachel Greszler, Heritage Foundation

    Jennifer Hanson, Office of Management and Budget

    John Howard, National Institute for Occupational Safety

    Natalie Kean, Justice in Aging

    Karen Kornbluh, German Marshall Fund of the United States

    Elira Kuka, George Washington University

    John Laitner, University of Michigan

    Bethany Lilly, Arc of the United States

    Lori Lucas, Employee Benefit Research Institute

    Christopher McLaren, U.S. Department of Labor

    Jewel Mullen, University of Texas, Austin

    Allison Orris, Manatt, Phelps & Phillips, LLP

    James Palmieri, AARP

    Ray Pepin, Rhode Island Department of Labor and Training

    Robert Pozen, Massachusetts Institute of Technology

    Laura Quinby, Center for Retirement Research, Boston College

    Patrick Reeder, American Council of Life Insurers

    Frederic Riccardi, Medicare Rights Center

    David Richardson, TIAA Institute

    Nina Schaefer, Heritage Foundation

    Diane Schanzenbach, Northwestern University

    Eric Schneider, Commonwealth Fund

    Jason Seligman, Investment Company Institute

    Suma Setty, Center for Children in Poverty

    Amy Shannon, Women's Institute for a Secure Retirement

    Matthew Shapiro, University of Michigan

    Jennifer Sheehy, U.S. Department of Labor, Office of Disability Employment Policy

    Louise Sheiner, Brookings Institution

    Mary Sowers, National Association of State Directors of Developmental Disabilities Services

    Deborah Stark, Deborah Roderick Stark and Associates

    Linda Stone, American Academy of Actuaries

    Aaron Tax, SAGE

    Yulya Truskinovsky, Wayne State University

    Anne Tumlinson, Anne Tumlinson Innovations

    James Van Erden, National Association of State Workforce Agencies

    Steven Venti, Dartmouth College

    Till Von Wachter, University of California, Los Angeles

    Karla Walter, Center for American Progress

    Anthony Webb, The New School, Retirement Equity Lab

    Len Welsh, Baker & Welsh, LLC

    Gal Wettstein, Center for Retirement Research, Boston College

    Jennifer Wolf, International Association of Industrial Accident Boards and Commissions

    Since its founding in 1986, the National Academy of Social Insurance has provided rigorous inquiry and insights into the functioning of our nation’s social insurance programs – Social Security, Medicare, Unemployment Insurance, and Workers’ Compensation. Comprised of over 1,100 of the nation’s top experts in social insurance and related policies and programs, the Academy studies how social insurance can continue to meet the changing needs of American families, employees, and employers, including new frontiers for social insurance. To learn more about the Academy’s work, please visit www.nasi.org, or follow @socialinsurance on Twitter.

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    Is there a social insurance response to the many economic, health, and other risks that climate change is generating?

    The myriad risks posed by climate change were not envisioned during the Great Depression, out of which much of our nation’s social insurance infrastructure emerged. The Great Mississippi Flood of 1927 did not affect the heart of American economic activity, and was treated as an outlier, “a once in a life-time” event too unlikely to re-occur to get incorporated in actual long-term policy planning.

    Today, however, “climate change makes extreme flooding more likely. Hotter air and ocean temperatures fuel larger storms and intensify precipitation, as the 2014 Intergovernmental Panel on Climate Change report confirms. And sea level rise almost by definition increases flood risk, due to more water volume and higher inland storm surges. Combine that with the fact that nearly 40 percent of Americans live near the coast, and Houston, we have a problem” (David Dayen, “This Is What Flood Denialism Looks Like,” The New Republic).

    “(C)hanging climate is the driving force behind human history.” – Nels Winkless III and Iben Browning, Climate and the Affairs of Men, Fraser Publishing, Burlington, VT, 1975


    Existing Protections against Regular Occurrences of Extreme Weather

    For example: Flood Insurance

    The National Flood Insurance Program, which was created in 1968 after most private insurers stopped selling flood policies or charged very high premiums, provides mandatory insurance in areas labeled a flood risk, with claims funded through mandatory premiums paid by homeowners. David Dayen writes, however, that the program is “a massive, wasteful, and unnecessary giveaway.” Dayen further points out how severe weather events have overwhelmed the program. Hurricane Katrina (and two others in 2005) triggered $19 billion in borrowing from the Treasury, after which Superstorm Sandy added another $10 billion in claims. Congress has enacted many short-term reauthorizations to address the program’s funding shortfalls.

    Federal law requires homeowners to have insurance, if they have a federally-backed mortgage and live in a Federal Emergency Management Agency (FEMA) designated area in which there is at least a one-percent annual probability of flooding. (Basic home insurance policies, which are also required for most mortgages, cover the contents of home, but not damage caused by floods.)

    Over 40 million Americans live in such areas, but fewer than one-third have purchased such insurance. Many homes in some low-income neighborhoods are owned by absentee landlords who do not have mortgages, and so are subject to no requirement to carry flood insurance (“Few Bother to Buy It, But Many Will Still Need it,” New York Times, September 20, 2018). In short, as a New York Times editorial noted, the program “fails to account for the full extent of flood risk, encourages development in areas known to be flood prone and is not realistically funded” (“The Holes in Flood Insurance,” September 1, 2017).

    Furthermore, Squared Away’s Kim Blanton notes that the “potential financial risks from flooding are steepest for lower-income homeowners…(who) may lack the resources to pay the deductibles on their flood insurance or…to pay for repairs that exceed the coverage limits set by the policy.”

    Economic Security Implications

    Extreme weather as a result of climate change poses major threats and ever greater risks to incomes, assets, and even lives. Flooding and fire-ravaged California are just the latest in a long string of dire examples. Floods, hurricanes, and fires threaten the values of one of the most important household (and retirement) assets of many Americans – their homes. However, home loss is only one element. Major flooding across the nation also has the potential to disrupt important economic activities. Small businesses may find it hard to retain their employees if a catastrophe occurs. They often lack the funds to keep employees on the payroll, if a flood or fire causes them to shut down for a week. While the Department of Labor does have an Unemployment Insurance scheme to cover workers hurt by disasters, it might be too cumbersome to put in place for shorter disasters, although for many workers that may mean the loss of a week’s pay. For low-wage workers, losing one-fourth of their monthly income may spell disaster.

    As a result of the Triangle Shirtwaist Fire disaster, in which 146 workers died, more states began adopting protections for workers, including Workers’ Compensation laws, which constitute the oldest form of social insurance in the U.S. (Image first published on the front page of The New York World 1911-01-26)

    When storms or fires disrupt economic activity in major economic centers, local tax revenues might collapse. Payroll taxes that cover a state’s Unemployment Insurance system, and lodging taxes that cities may use for schools or special projects, dry up.  When the economy of New Orleans was disrupted, it stopped cash flow from the majority of tax sources for the state of Louisiana. State governments are ill-prepared to run sizeable unexpected deficits. Because state and local governments must balance their budgets, big cash shortfalls invariably force cuts to education, infrastructure, and health programs. We are seeing how difficult the problems caused by Hurricane Maria have been for Puerto Rico to overcome. Its economy was already weakened from the Great Recession, but the storm disrupted revenue and damaged infrastructure that created a public finance crisis exacerbated by accelerating the loss of population. This has made it more economically fragile to other crisis not related to climate, like its current earthquakes. 

    Recent studies issued by the Federal Reserve raise the specter of the implications of climate change for home values, flood-prone communities, bank lending practices, and other aspects of our economy. Focused on “preparing vulnerable regions most at risk for a ‘new abnormal,’” the San Francisco Fed just published (in October 2019) a series of papers that examine the various financial risks of climate change and associated severe weather events across the country.

    In response to the practice of “blue-lining,” in which banks avoid lending to flood-prone areas, is it not time to consider a social insurance approach to flooding and other environmental risks, as an alternative to relying on often over-stretched real estate tax bases in such areas? And is it just a matter of time before even affluent cities face the same threats to their safety and security? The private insurance industry, even with an efficient re-insurance market, may push costs higher for everyone, as it struggles to keep pace with rising claims. Might a social insurance approach provide more effective coverage to those most at risk?

    Social insurance is a time-honored and cost-effective response to widespread risks that are often underestimated or ignored by the private sector, or do not offer a market for profits. Risks associated with climate change are also often overwhelming for individuals and communities to insure against on their own, especially when they have no experience dealing with hazards of such magnitude. A collective response may therefore be necessary to provide adequate protection for all, especially the most vulnerable. Might we develop and implement a social insurance approach that is able to deliver financial relief quickly and efficiently to maintain economic activity and cushion displacement?

    A Major Challenge Yesterday, Today, and Tomorrow

    For example: Flint’s Water Crisis

    In 2014, officials from Flint, Michigan switched the city’s water supply from Detroit’s system to the heavily polluted Flint River as a cost-cutting measure. In doing so, they failed to correct their additives and the water leaked lead from the older pipes in homes introducing lead-poisoned water into them, setting in motion a massive public-health crisis.

    One of the ensuing risks that residents of Flint have faced is foreclosure on their water bills. This is not, however, a factor of running water being expensive. Rather, as the city’s population has shrunk in recent years, the need to maintain and update old sewage systems, which represent the bulk of water bills, stayed the same or increased. Residents have been informed that they must go without clean running water. That crisis has revealed similar issues in too many American cities with lead as part of an aged infrastructure.

    This reality, which seems unthinkable in the world’s largest and most prosperous economy, reflects the failure of local political economies to provide the necessary infrastructure to deal with environmental change. Isn’t insuring against the loss of water as critical to people’s lives as the traditional social insurance risks of old age, disability, and death? Isn’t providing safe water no less a fundamental obligation of a civilized society? At a time when our nation, and especially its business leaders, express increasing concerns about inequality, who is left trapped in communities like Flint to bear the risk of unsafe water?

    Social insurance offers governments an effective mechanism to smooth these types of disruptions and transition to more sustainable policies. In effect, they ensure that neighborhoods affected will continue to exist as livable parts of our societal fabric.

    Surveys of Millennials and younger Americans consistently identify climate change as one of their top voting priorities. As the Brookings Institution and the Millennial Action Project noted recently: “More and more Millennials are taking to the streets to demand action on climate change.” Indeed, the global climate strike in September 2019 drew millions of mostly young supporters worldwide. At the other end of the generational spectrum, Stria issued in April a paper titled, “The Impact of Climate Change on an Aging America,” which curated articles that addressed the effects of extreme weather on the most vulnerable seniors from physical and health impacts to financial implications.

    Naomi Oreskes of Harvard and Nicholas Stern of the London School of Economics recently wrote in The New York Times (“Climate Change’s Unknown Costs,” October 25, 2019) about problems associated with economists underestimating the costs and risks that climate change poses “to lives and livelihoods.” They highlighted a report issued jointly by the London School, the Potsdam Institute for Climate Impact Research, and the Earth Institute at Columbia University. That report warned that these so-called “missing risks” might have “drastic and potentially catastrophic impacts on citizens, communities, and companies.” Economists in particular, Oreskes and Stern pointed out, “approach climate damages as minor perturbations around an underlying, consistent path of economic growth and take little account of the fundamental destruction that we might be facing because it is so outside humanity’s experience.”

    (Image by The New York Times; Source: NASA Goddard Institute for Space Studies | Anomalies shown relative to the average temperature at each location between 1951 and 1980.)


    What next?

    As more voters identify climate change as a key issue, it will continue to garner increasing media attention. Major media outlets are likely to keep the focus on candidates’ proposals to address it, including the “Green New Deal.” The Economist, not necessarily a venue one would expect to dedicate major space to this “non-economic” subject, devoted its entire September 19, 2019 issue to it. More recently, Axios announced that it plans to “take a wholly different approach to election coverage, by focusing on the critical trends that are certain to outlive the moment.” One of their key “topics that matter” is “climate change, and proposed policies to address it, (which) deserve intense scrutiny, free of hyperbole and denial.” This focus should include a discussion of the potential role of social insurance in cushioning the effects of climate change-related displacements.

    The winners of the 2019 Nobel Prize in Economics – Abhijit Banerjee, Esther Duflo and Michael Kremer, joint authors of Good Economics for Hard Times – call for a policy of intelligent interventionism for a society built on compassion and respect. They identify accelerating climate change as one source of global anxiety that might be addressed with appropriate methods and resources. (Source: The November 2019 edition of Commentary, by Academy Member Ken Buffin)

    Addressing the challenge of climate change includes a fundamental focus on curbing carbon emissions. As a September 2019 issue of The Economist stated: “To decarbonise an economy is not a simple subtraction; it requires a near complete overhaul.” By looking at how social insurance might address displacement risks generated by a changing climate, we acknowledge the necessity of curbing emissions, while also reducing the economic insecurity that often accompanies major economic transitions.

    Climate change-related disruptions were ignored in the aftermath of the Great Recession, when we also largely failed to enact similarly bold and visionary policy responses to what was clearly another major economic earthquake. Our task today is to face this challenge head on, rather than continuing to avoid it. Central to that strategy is regenerating social insurance as a vibrant system that continues to adapt to cover emerging risks.


    William Arnone, Chief Executive Officer, National Academy of Social Insurance




    William Spriggs, Chief Economist, AFL-CIO




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    A serious accident or life with poor posture will result in serious back-pains that may seem impossible to overcome. When modern medicine isn’t enough to remove the suffering, classic massage therapy can do the trick. The important thing to remember is that you must find a professional masseuse that upholds certain qualities which will be covered in the tips below.

    One of the most important things to consider when you are giving your massage to someone is to make sure that the environment is up to par. Try to keep things comfortable and use towels to soften the area that the person you are massaging will be lying on top of.

    Only disrobe to your comfort level. For many people, undressing for a massage is not a big deal. This is not the case with some and they often find themselves feeling uncomfortable or self-conscious during the massage. This will reduce the effect of the massage. Avoid this by only taking off the clothing you are comfortable with.

    Start your massage at the top of the back. This is important as there are a lot of muscles and knots tied up in this area. This technique will help you to soothe the person you are massaging and serves as a great bridge to the other areas of the body.

    Massage in an environment without loud noises. If you’ve got a ton of traffic noise right outside or screaming families next door, then it will be tough for anyone to relax. In massage, relaxation is key. Pick a different time of day, or find a location that is not so noisy. A major relaxation benefit will occur when peace reigns supreme.

    After you give a massage to someone, make sure that they take a warm bath. This will help to further the effect of the massage and soothe the muscles even more. After this person takes the bath, they will feel more refreshed and looser then they ever had in their entire life.

    If you’re going to get a massage, be sure to eat an extremely light meal before it. You can get uncomfortable if you eat too much. Eat a light, nutritious meal before your massage to allow yourself to enjoy every moment of the massage.

    Use candles to set the mood. Candles provide subtle lighting, while simultaneously creating a relaxing atmosphere. Scented candles are also a great idea. Place them evenly throughout the room, at varying elevations. It is also important to be safe when using candles. Keep them away from hanging fabric such as curtains.

    Have you been having trouble sleeping at night? This is a common problem that a lot of people have in common. If you are leery about taking prescription or over the counter sleep aids, there is a solution. Having a massage relaxes you mind, body and spirit, which helps you to fall asleep easier each night.

    Do you always get sick? Well, there could be a solution! It’s proven that massages can stimulate white blood cell production. These cells are instrumental in your body’s immune system, working to fight off the bacteria and viruses that make you sick.

    Recover slowly after enjoying a massage. Hold off on immediately jumping up from the table as soon as the masseuse leaves the room. Take a moment to luxuriate in the warm, relaxed feel of your body. Open your eyes, take in your surroundings, and then slowly sit up on the edge of the table. Rest a moment before standing.

    Consider getting a massage in either just your underwear or naked. Skin to skin contact is important during any massage, and this can only be accomplished if you remove your clothes. You can always use a blanket to cover up if you are concerned about modesty or staying warm during the process.

    How much should you tip a masseuse? If you’re at a hotel or a local spa, 20% is pretty standard. If they work from home, each therapist will typically set their own policies, but 20% is fair. If they work in a massage clinic, ask them for their rules – some will include the tip in the price.

    Talk to your therapist when you are having a sports or deep tissue massage. While there is no harm in shutting your eyes and relaxing, you also should speak up if you feel any pain, tightness or other uncomfort. They have to avoid hurting you worse.

    You do not have to remove your clothing for a massage. Many people feel uncomfortable being completely undressed, so don’t be afraid to keep some clothing on if it makes you more relaxed. Your masseuse will not be offended. The goal of a massage is to relax, so stressing about clothing is counter-productive.

    When giving a massage, remember to relax yourself. If you are holding a lot of tension, it will be more difficult to maneuver your hands in a way that provides a great massage. The tension will also show through in your attention to each area of the body and the overall feel of the room.

    You can massage your eyes to make your headaches go away. If you have tired eyes, you should rub your hands together until your palms get warm. Place your warm hands over your eyes and let your palms warm up your eyes. The warmth will relax the muscles located in your eyes.

    Did you know that you can request a four hands massage when you go to your massage therapist? You actually will have two therapists working on you at the same time. The additional cost is usually far less than you would expect and the benefits of this type of massage are huge.

    Your masseuse is the answer to all of your back problems, but if you choose the wrong massage parlor then you will get the wrong answer. The above guidelines should provide a set of standards that any quality, preferred masseuse will have no problem surpassing. At the end of the day, schedule an appointment if you are uncertain and let the experience speak for itself.

    The post Find Greater Massage Success With This Article appeared first on Home Living Aid.

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    A massage can be a wonderful way to soothe aching muscles and joints, as any doctor will tell you! If you are interested in learning more about the benefits of getting a massage or the possibilities in giving them, read on. This article is filled with expert tips and advice.

    If you suffer from recurring muscle pain, invest in a book on trigger points, or go see a massage therapist that can educate you about neuromuscular therapy. Trigger points are tiny knots that appear in tight muscles. These trigger points are known to make pain and other things occur in different areas of the body. Reading up on trigger points will allow you to properly recognize them and treat them when you encounter them.

    Keep the room at a good temperature throughout the entire massage. If you are giving a massage during the winter, try to have the heat on so that things are not uncomfortable. On the other hand, if it is very hot outside, keep the air conditioning on at a reasonable level.

    The raking method is a popular way to give a back massage. Spread your fingers out wide and use your fingertips to perform a raking motion down the back, from shoulders to hips. You can increase the pressure to the recipient’s liking. This is a simple way to relax your significant other and spend some quality time together.

    Schedule your massages smartly. If you usually get sleepy after a massage, you should avoid getting one before you have to go to work. However, if massages help you get some energy, do not hesitate to schedule a massage before you have to go through a stressful day at work.

    If you suffer from PMS each month with excessive water retention and cramping, there just might be some help for you. The power of massage has been shown to help reduce that unsightly water retention so that your pants will fit a little easier. It also can help relieve the pain that comes with cramps.

    If you need help with stress or pain, you should get a massage from a professional. Asking someone you know to give you a massage can be helpful but keep in mind that a trained professional will be able to use technique your friend or relative does not know about.

    Have you been having trouble sleeping at night? This is a common problem that a lot of people have in common. If you are leery about taking prescription or over the counter sleep aids, there is a solution. Having a massage relaxes you mind, body and spirit, which helps you to fall asleep easier each night.

    The legs are very important when giving a massage. Many of the largest muscles in the body are in the legs, and these are often the most used. Be responsive to your partner when massaging their legs and try to encompass the entire muscle group. Start up high around the butt and work your way down to the ankles.

    When you are giving a person a massage, be sure to always keep one hand on them at all times. This helps the client to feel secure and remain in a relaxed state. Move slowly and steadily with confidence, and the person being massaged will feel comfortable and be able to enjoy the experience.

    You should increase the speed of the massage as you continue along. In the beginning, you will want to massage very slowly to get the person acquainted to your hands and the muscles loose. Once time has passed, you can speed up and use more pressure.

    If your partner needs a deep massage, use your body weight to help. Massaging strictly with your hands can get exhausting very fast, making the massage less enjoyable for the both of you. When you put some weight into it, it is easier to go deeper and provide a longer massage experience.

    A great massage to relieve strained shoulders is a bear hug. To begin, cross your arms over your chest. Grab your shoulder with either hand. Then, squeeze a shoulder and release it about three times. Do this for both of them. After that, move down your arms, squeezing and releasing them until you reach your wrists.

    If you are thinking about finding a massage therapist, ask your doctor for a recommendation. Often, your doctor will be able to refer you to an excellent professional from their years of experience in dealing with health problems. You might also ask a trainer at your gym to refer you to an excellent massage therapist.

    Learn the proper finger techniques for doing a back massage at home. It’s true that you will be mainly massaging using a finger and a thumb on each hand. However, massaging using only those digits will cause you to wear your thumbs out, so try using the other fingers on your hands to support them.

    You want to make sure that you go to a reputable place that has professional staff members who are trained in the art of massage. Ask your friends who have gotten massages before for their recommendations, and do some internet research to find reviews of good places in your area.

    Always massage your hands when you use some moisturizer for your skin. You rub your palms and fingers together in a circular motion. Then, focus on your thumbs, using one to massage the other. When you finish, take your pointer fingers and thumbs and work with your wrists and other fingers.

    Massage can be a wonderful option to aid your body in its healing process. Those who suffer from conditions such as arthritis, fibromyalgia, migraines or sports injury would be wise to get a message. Massage can be a healthier choice than any pain relievers out there.

    Massages can be a very valuable asset to your well-being. Nearly everyone who gets one enjoys immediate relief from soreness, tension and stress. Hopefully this article has answered all the questions you have about giving or getting a massage. Why not use this information to improve your health and wellness, right away?

    The post Need To Relax? How About A Massage appeared first on Home Living Aid.

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    Have you ever left a pot on the stove and forgot about it? How about letting the dog outside and forgetting that he’s out there for an entire night? Yeah, it happens to the best of us. Memory lapses are all too common, but luckily there are some ways in which you can strengthen your memory. Check out this article.

    To improve your memory, try to focus your attention on something by removing anything that can distract you from the task at hand. When you spend time to focus, the item of focus moves from short-term memory to long-term memory. Distraction adversely affects focus, and that results in poor memory.

    Support your memory by eating more fruits and vegetables. Fresh produce is full of antioxidants, substances that have been shown to help prevent damage to your brain cells. Try eating richly colored fruits and vegetables such as broccoli, apricots, bell peppers and blueberries since they tend to have the highest concentrations of antioxidants.

    If you find that your memory has deteriorated drastically in a short period of time, it is important that you see your doctor right away. Sudden memory loss could be a sign of a more serious medical condition, such as Dementia or Alzheimer’s Disease, which can effect people of all ages.

    Try to avoid food high in salt and saturated fats, including fast food. It has been scientifically proven that these foods can lead to carotid artery disease, which cuts off the brain’s oxygen supply. Losing oxygen prevents the part of the brain that holds memory from learning and obtaining information.

    When trying to commit information into your long-term memory, make sure you are in a location with zero distractions. It takes real attention to move information from short-term to long-term memory, and a distracting environment can make the task nearly impossible. Steer clear of areas where there are televisions, radios, crowds or lots of visual stimuli.

    Add a fish oil supplement to your diet to sharpen your memory and concentration. Omega-3, found in fish oil, is a necessary nutrient for memory, yet many of us do not get enough in our regular diet. Adding a supplement can improve overall health while also improving memory and concentration.

    When trying to commit a long list of information to memory, it is usually better to arrange the information in chunks or smaller units and categories to help make the information easier to remember. As an example, it is easier to remember a telephone number as three units of three, three, and four numbers rather than a long string of ten numbers. The same tactics work when remembering social security numbers and computer passwords.

    When you are stressed out, it can be hard to recall things. If you are learning something new or trying to recall the location of an object, try to relax first. Take your time and allow yourself a while to recall the information. Try not to get anxious or lose patience with yourself.

    Establish relationships with old and new information. To keep your memory in top form, keep information relevant in your mind. Your brain will automatically discard most facts it deems useless. It is often necessary to “update” memories. Think on them regularly and determine how they relate or hold up to new information.

    Keep your memory sharp by playing brain games often. Crossword puzzles, number games, and trivia are great examples. Brain games keep your memory sharp. They also improve your concentration level and attention span. Use them as a fun way to greatly enhance your cognitive abilities.

    A common trend today is something called “brain training” which is the equivalent of exercise for the brain. Give it a try to improve your ability to focus, remember, and solve problems. The three basics of brain training are memory, visualization and reasoning. Do things that practice those three concepts to improve your brain’s functioning.

    When trying to commit an item such as study materials to memory, it is best that you focus on these in an environment which is free from distractions such as television or music. Items can only move from the short term memory into the long term memory if you actively pay attention to the topic on hand.

    Find someone to work with. If you know someone who needs to remember the same information, take turn explaining it to each other. When you hear someone explain it to you, you will be able to make sure you understood the same thing. When you explain something to someone else, you are rephrasing the content.

    One memory tip is learning how to keep yourself from being distracted. Such as walking into a room and forgetting why you went in there in the first place. The best way to do this is to visualize yourself going into the room first and getting what you need and then doing the actual physical movement to the room. The visualization will help your brain recognize a plan already in effect.

    Exercise every day. When you engage in physical activity, your body circulates blood to your brain. This can help keep your memory intact. Even if you are not comfortable engaging in vigorous exercise, there are plenty of ways that you can get your blood pumping. Try walking or riding a bike.

    A great tip for improving your memory is to make sure that you are devoting all of your attention to what it is that you are trying to take in. This is important because distractions can cause you to not be able to move information from your short term to long-term memory.

    Your sense of smell can help your memory. Familiar scents can often bring back previously forgotten memories. This doesn’t have to be accidental. When learning something new, keep a scented marker close at hand. As you work, your brain will associate the information with the scent without you having to do any extra work.

    As you can see, you can employ these small tips and end up with big results. The funny thing about losing your memory is that nothing’s actually lost. It’s all still in there. You just have to train your brain to access the memories correctly. You can do that by using the tips you have just read here.

    The post Make Your Memory Work For You With These Ideas appeared first on Home Living Aid.

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    A lot of people think that learning how to keep a good memory is a hard thing to do. You need to be on the look out for information you can use to educate yourself on how to practice good memory strategies; tips like the ones in this article can help.

    To improve your memory, try to focus your attention on something by removing anything that can distract you from the task at hand. When you spend time to focus, the item of focus moves from short-term memory to long-term memory. Distraction adversely affects focus, and that results in poor memory.

    Using mnemonic devices is an excellent strategy for improving your ability to retain new information for a longer period of time. Try mnemonic devices when you are trying to remember things, this works the same as shorthand. Correlate a word or a short phrase with something that you want to remember. This makes it easier to retrieve when you want to recall it later.

    When trying to memorize new information, take the time and effort to think about how this unfamiliar material relates to something that you already know and understand. By finding a relationship between new concepts and previously learned material, you will increase the likelihood of committing the new information to memory.

    To help improve your memory and overall brain function, try to eat a healthy diet. Studies have shown that eating certain foods can help improve a person’s memory. Spinach and many fruits, including blueberries, help memory function. Omega-3 fatty acids is also beneficial when trying to improve memory.

    Exercise your brain frequently. Consider activities where you need to improve. Repeating what you already know will lead nowhere and will not create new connections among your brain cells. Break your routines frequently and find new ways of doing your everyday chores. Choose activities which are new, fun and challenging.

    When trying to remember something, incorporate as many of your senses as possible. The more sense you use when making a memory, the easier it will be to recall at a later date. You can see this process in action every time a familiar smell reminds you of something from your past.

    To improve your memory for the item you are studying, make sure it has the full focus of your attention. Memory works by taking important items from the present and storing them for recall later. If you aren’t focused on what you’re trying to learn, your brain won’t deem those facts important and won’t store them.

    Exercise for the mind has been shown to help memory, just like exercise for the body will help muscles! If you enjoy crossword or word search puzzles, do them more often or play a trivia game with friends. Such activity will keep your brain functioning sharper and consequently improve your memory!

    If you feel that your memory is suffering, try to reduce stress, anger, and especially depression in your life. One of the primary symptoms of depression is actually an inability to concentrate, which makes it extremely difficult to acquire and retain memories. See a professional if you think this could apply to you.

    Draw a picture! If you are having trouble remembering something – try doodling! Drawing relaxes your mind, opens it up. It doesn’t matter if you are a terrible artist. Just scribbling on a piece of scrap paper will do. Your thoughts will feel more organized and memories will come to you much easier.

    Stress causes memory loss. If you are learning something new or trying to recall the location of an object, try to relax first. Take your time and allow yourself a while to recall the information. Try not to get anxious or lose patience with yourself.

    Try exercise to improve your brain function. Some studies have shown that aerobic exercise can actually help you to grow brand new brain cells. These cells are grown in the brain’s hippocampus. Aerobic exercise can be as simple as going for a run. If you prefer a Zumba class that works too.

    If you have a visual type of memory, use pictures, drawings and graphs to remember information. If this visual material is not a part of what you need to learn, you can easily create it yourself. Make sure you create clear pictures you will be able to understand later when you go over your information again.

    When trying to improve your memory, brain stimulation and using your mind is important. Schedule a weekly game night with your friends or family and make your brain exercise fun. The mental workout received from games such as chess, or Scrabble are very effective tools in boosting the power of your brain.

    This is a great tip that can help you retain information. If you are having problems retaining new information and images, try to form a connection between the idea and another, more familiar concept. Making a link with something you already know helps to put the new material into the long-term part of your brain. This will speed up learning.

    Did you know that reading out loud can significantly increase your ability to memorize and recall new information? Reading the information as text and also hearing it with your ears exercises multiple pathways for information to get into your brain thus enhancing your chances for recall. In addition; when you read aloud you are more likely to focus on each word and not just quickly skim the text. So when you want to retain the information just speak up!

    To aviod age-related memory loss, you should keep your mind active. A fun, easy way to do this is the daily crossword puzzle in the newspaper. To benefit the most, try to complete puzzles which are challenging for you. If the clues are too easy, you will not exercise your brain as much.

    This article has hopefully come in handy for you as you try and practice good memory strategies. You want to remember to always keep on the lookout for new information as your knowledge grows; that in itself is a good memory strategy. Apply the knowledge you learned and you should be successful.

    The post How Some Simple Tips Can Help Memory appeared first on Home Living Aid.

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    Anytime you want to start building your muscles, you need to know the best, safest ways to do so. It can be a straightforward process, but you have to take the precautions and do what is safe, what is effective, and what you feel good doing. Here are some tips to help you do just that.

    When trying to build muscle mass quickly, smaller is better. Smaller sets with more weight will add muscle more quickly than longer sets. Between 8-12 repetitions for each set is about the ideal. Give your body plenty of rest between workout routines to allow the body to heal. Muscle is built as the muscles heal.

    Patience is the key. You are not going to develop rock hard muscle mass overnight. You are going to have to work long and hard to get the results that you hope for. Do not allow yourself to become discouraged if you are not seeing the results you hoped for. Keep your goals reasonable and safe.

    Do not skimp on the amount of sleep you get. The process of building and repairing your muscles happens while you sleep, and without adequate recovery, you run the risk of hurting yourself during workouts. Get 7-9 hours of sleep each night to maximize the benefits of the exercises you perform.

    In order to build lean muscle you need to work out three to four times per week. You should do workouts that use all the muscles in your body, as this will help you to lose weight quickly and strengthen your muscles at the same time. Working out every day can cause your body to become injured and would be counterproductive.

    Do not overwork your body. In order to build muscle mass, your body needs a chance to recuperate. When starting out, work your upper on one day, then work your lower body the next day. Take one day off each week where you do no workouts at all. This will make the workout less of a job.

    Utilize pyramid training. A single weight lifting regimen doesn’t yield results forever. This is why you should attempt to pyramid your weight by using heavier weights throughout every set. Heavy sets allow you to build up your strength, and the medium weights maximize your muscle growth. This allows you to gain both strength and size in just one workout.

    Keep protein going into your body both before and after a workout for maximum muscle building effects. About half an hour to an hour before working out, make sure to consume a good 20 grams of protein. This can easily be accommodated with a couple of glasses of milk or protein shake. Do the same an hour after your work out also, and you will enhance your muscle-building efforts!

    Limit yourself to four workouts per week. Doing five or more can cause recovery issues that limit or even hinder your progress. Having three days off a week also allows for mental recovery as well as physical. You will be more enthusiastic about going to the gym on your four days.

    Working out can be a very fulfilling experience, but it is one that must be done in an intelligent manner. Never use a new machine or free weight without practicing the proper form first and always be sure to start off with a very low amount of weight as a practice.

    Focus on one thing at a time. If you want to build mass, you should concentrate on mass building exercises rather than developing your cardio. Working on your cardio will help you develop other parts of your body and might slow down the building of your muscles if it becomes the focus of your training.

    Most people use the same repetition speeds for all their workouts. Try something different the next time you are working out and speed up your repetitions. By using faster lifting speeds, you can actually target and work out diverse muscle fibres, some, which may not get stimulated as often.

    When you are working towards building muscle mass, you have to make sure that you get plenty of sleep every night. If you do not get enough sleep, your body will not build muscle as quickly and there are potential risks for your wellness. Your body needs this sleep to recuperate from the strenuous exercise.

    Giving your muscles a good workout is very beneficial, even if you have no desire to bulk up. A more toned physique will boost your confidence, give you more energy, and keep your body healthy. When paired with a cardio workout, muscle building can even help to strengthen your lungs.

    Consider employing the services of a personal trainer. An experienced personal training can use their expertise to create a tailor-made workout plan for you to follow, which will help you to build your muscles quickly and safely. If you continue to work out without professional guidance, it could take you much longer to get the physique that you desire.

    Think about taking a creatine supplement. They can give you that extra push that you need to really build muscle mass. Be careful when taking any kind of supplement. Follow its directions closely and don’t take more than is recommended.

    Perfrom the “big three” exercises for weight training. These exercises are the major exercises for muscle building and can help you immensely. These three exercises are the bench press, the deadlift and the squat. Performing these exercises will help you condition, bulk and build strength and should be a part of any weight lifting routine in one form.

    When attempting to build muscle mass, it is important to eat whole foods. By eating whole food products, you will achieve a lower-body fat; therefore, your leaner body will be able to show the muscles you have built much better. You cannot achieve a leaner body by eating junk from a box! You should aim to eat whole foods at least 90% of the time.

    To build muscle, you need to be safe, you need to do things that you enjoy, and you need to know what works. Hopefully, the tips in this article have provided you with enough information to start building your muscles effectively. Include them in your routine and ultimately, you will see the body you want.

    The post Muscle Building Advice That Readers Can Use Today appeared first on Home Living Aid.

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    You might not realize how much fun a weight lifting routine can be when you do it safely and in the right way. You can enjoy the workout and the many benefits that go along with muscle building. The first step in this process is finding out and planning a workout and diet that will work for you, so continue reading for some ideas that you can use.

    Aim for a high number of reps with medium-intensity weight when you train. For each individual exercise you do, try to do a set of 10 to 15 reps, resting less than one minute in between each set. This causes lactic acid to build up in your muscles, which makes you “feel the burn” while stimulating growth.

    Talk to your doctor about which supplements are safe for you. You may be able to enhance your muscle building efforts with creatine and other types of supplements, but you need to know if they are healthy for you to take. Taking supplements is something you need to discuss with a doctor so you can build muscle safely and in a healthy way.

    Motivate yourself by setting goals that are short-term, and then rewarding yourself once you attain them. Motivation plays a key role in any long-term commitment. Rewards that help you achieve your goal are especially effective. As an example, get a massage; your blood flow can be improved.

    If you really want to start gaining muscle, consider getting a trainer. A trainer is an expert and has likely been where you are now. Ask a trainer about what kind of exercises are best, what kind of diet you should have and how often you should be at the gym. Trainers can be a great source of information and motivation so you can meet your own muscle building goals.

    While training hard to build muscle, make sure to consume plenty of carbohydrates. Carbohydrates provide your body with the glucose that it needs for energy. When you’re working hard you need energy to survive. Failure to consume enough carbohydrates can result in your body breaking down muscle to provide it with the protein and carbohydrates that it needs to survive.

    Make the “big three” a part of your daily workout routine. These three exercises include: the deadlift, squat and bench press. These particular exercises are known to help build bulk, strength and condition your muscles each time they are done and should be included in your routine for maximum muscle building success.

    You need to drink at least 4 liters of water every day if you want your muscles to grow. The body needs water to function properly but muscles need water to be able to rebuild after a workout and to grow in size. Drinking water is easy if you carry a water bottle with you everywhere you go.

    Make sure that you select the best weight for yourself when doing lifting exercises. Research has proven that doing six to twelve reps at around seventy to eighty percent of your maximum for one rep, will give you the best combination of both volume and load. This can stimulate additional muscle growth.

    If you want to build your muscles, the most important thing to do is start a rotation. It is not feasible to work on the same muscle group every day. Doing so is a quick way to ruin your work as well as burn yourself out very quickly at the gym.

    Any time you are lifting a heavy free weight, it is very important that you have a spotter. This is someone who knows the routine that you are doing and also understands when you are requiring help. Many times this person can become a type of gym buddy as well.

    Mix your weight training up with some high volume intensity and medium volume intensity as well. This means how many reps you do, and also how hard you have to work. Lactic acid will be released while you are working out, and that will stimulate your muscles to grow.

    In order to avoid burnout you should change up your routine from time to time. This means that you don’t want to follow the exact same exercise plan for more than 8 consecutive weeks. Not only does this keep things interesting, it also helps your body continue to grow.

    If you are unsure of what exercises to do more often, throw in more dips, push-ups and chin ups. These exercises have stood the test of time in their proven ability to build upper-body mass. Nor are they likely to be replaced by other possibilities in the near future.

    You need to be mindful of your caloric intake, if you want to build muscle. Be aware that there are good calories and bad calories; incorporate more good protein calories and eliminate bad fat calories. Poor dietary decisions will not lead to muscle growth, and might even cause you to retain unwanted fat.

    When attempting to grow muscle mass, utilize the buddy system method. This involves you and your partner pushing each other in a different manner. One person competes a set, and then he or she passes the dumbbells or bar to the other person. Except for the amount of time that you are waiting on your partner to finish a set, you do not rest.

    If you have built yourself, an effective routine that provides you with muscle-building results you are happy with, resist the temptation to change things up just for the sake of novelty. Change for the sake of change is not worth it if what you are changing is already getting the job done.

    It’s very important that when trying to build muscle you get the proper amount of rest. You need to give your muscles a chance to recover so they can grow bigger. Ideally you want to give the muscles that you just worked on at least 48 hours of rest.

    Having a body which works for you and not against you will make you feel amazing. Weight training plus cardiovascular exercise is a quick way to these kinds of results. Do workouts that incorporate both types of exercise on a regular basis and you’ll notice results very quickly.

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    Muscle-building can seem like a daunting task. It is important that you stick to a good diet and proper workout schedule. It can be hard to have the motivation to continue when you don’t see the results you are looking for. Read on to find some great ideas for achieving very successful workout results.

    Focus on working out your largest muscle groups. Concentrating your efforts on large muscle groups such as the back, chest and legs will help you to build muscle faster. Exercises such as squats, pull-ups, bench presses, and dips are ideal for this. These kinds of exercises are generally more intense, and will help boost your protein synthesis.

    You will be able to build muscle faster if you take breaks between workout, days in contrast to working out every day. The reason for this is that muscles heal and grow while you are resting, and not while you are exercising. Create a workout routine that alternates between workout and rest days.

    Genetics are one of the most important factors in building muscle mass. There is not much you can change about your interior genetics that shape your body, but you can improve the way you look by becoming more tone. Some of us just do not have the bodies that will have large muscles, so accept that and strive for better tone.

    Do not train one day and follow it by another training session the next. Always skip one day between to be sure that your muscles have the time that they need to repair themselves before working out again. If you do not allow them to heal, they are not going to develop as fast as you would like them to, and you could end up hurting yourself.

    The body’s protein intake plays a big role in the muscle-building process. Use protein supplements and drink protein shakes to help ensure you get as much protein as you need. They are especially beneficial after a workout and also right before going to bed. You must consume about one shake a day. If you are looking to build both mass and muscle, drink up to three per day.

    For good muscle growth, you must eat properly both before and after a workout. Without the proper fuel, you will slow down the progress you want to make. Some good foods to eat for those pre and post-workout meals can be oatmeal, low-fat yogurt, egg whites and whole grain wheat toast.

    If you want the best results from weight training and increase your muscle mass, you should strive to train at least three times a week. This should provide sufficient the proper amount of exercise that will stimulate your muscles into a building mode. If you are just starting out, two times a week is sufficient until you become adjusted to the new routine.

    Try varying your grips. Once you become experienced in working out, your muscles will start to resist any growth on exercises that are familiar to them. Different grips can help to make these familiar exercises different, which can cause additional muscle growth. Examples of exercise where you can change the grip are barbell rows, barbell curls, pull-ups, and bench presses. Try using wide grips, close hand grips, reverse grips, and even mixed grips that include having one hand up and one hand down.

    It is important to workout until you have reached muscle failure with your muscles. Many people stop working out when they begin to feel the weights getting a bit hard to lift. Containing to push until your body cannot push anymore will give you the lean, strong muscles you really want.

    You need to know how many calories to eat per day in order to gain the muscle you want to gain. To determine your daily calorie intake you should multiple your weight by 15. The resulting number is the number of calories your body needs to build muscle and burn as much fat as possible.

    Try the farmer’s walk in order to make your cardio exercise a more productive part of your muscle-building workouts. Hold a dumbbell in each hand at your sides and keep your abdominal muscles sucked in tight while you walk. Start off with a ten-minute walk, and aim to increase this to 20 minutes as you practice.

    Mix your weight training up with some high volume intensity and medium volume intensity as well. This means how many reps you do, and also how hard you have to work. Lactic acid will be released while you are working out, and that will stimulate your muscles to grow.

    Volume is an important component of muscle growth. An excellent method of building muscle is by utilizing German Volume Training. This type of training instructs you to perform ten sets of ten reps for just one exercise. It’s ideal that this exercise is a compound one in order to achieve the most growth.

    When lifting weights, keep your routine on the short side. If you are capable of lifting weights for more than 45 minutes to an hour, then you aren’t lifting enough weight with each repetition. Work hard, instead of working long, if you really want to achieve your muscle-building goals.

    Make sure you are getting enough proteins in your diet. You need about one gram of protein for each pound of body weight every day. If you cannot eat enough meat, think about drinking a supplement such as soy milk or even taking a powder supplement. Eating more proteins than you need will not help you build muscles faster.

    It can be difficult, at times, to build muscle. You need to work out on a regular basis, and the intensity of the workouts can be unforgiving. Make sure you pay close attention to what you eat as well. When putting in so much effort, it is pretty disheartening if you find yourself not achieving your goals. Make sure you follow the advice and tips in this article in order to make sure you succeed in your efforts to build muscle.

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    Many people claim that following a balanced nutrition program is confusing. Some people will say that you should eat a particular item. Others say not to eat that and to eat something else. All of these different theories can confuse anyone. However, the article below will give you the right knowledge so that you can come up with a balanced nutrition program.

    If you are traveling to a high-altitude destination, don’t take medication that might mask the effects of altitude sickness. Instead, drink plenty of water to mitigate the symptoms. Masking them might mean you don’t realize the danger until it’s already too late; it’s better to just deal with that headache for a few hours instead.

    Mom always said to eat your potato skins and apple peels. She was right. Though it’s unclear whether, as she used to say “all the vitamins are in the skin,” it is true that eating the peels of many fruits and vegetables provides the added nutrition of the food’s fiber. Of course, it’s important to thoroughly wash fruits and vegetables whose skin or peel you plan to eat – or better yet, if you can afford to, buy organic.

    A great tip for living a healthier lifestyle is to understand that eating foods rich in fat is not necessarily a bad thing. Certain types of fat, such as monounsaturated and polyunsaturated fat, are very healthy. Unsaturated fat is the bad kind of fat. Nuts are a great source of monounsaturated and polyunsaturated fat.

    Make sure that you get enough Vitamin-A in your diet. The fat-soluble vitamin aids skin repair. Deficiencies can cause dry, cracked, flaky, infected skin. Foods high in Vitamin-A include spinach, carrots, liver and apricots. Try to avoid artificial Vitamin-A supplements. Taking excessive amounts of the vitamin can have harmful effects.

    You need to ensure that your diet is providing you with an adequate amount of selenium. Selenium is a mineral that serves as an antioxidant. It helps to promote tissue health and is beneficial to the skin. Selenium decreases that affects that free radicals have your body by neutralizing them. It also helps prevent sun damaged skin. Tuna, eggs, Brazil nuts, wheat germ, and brown rice all provide excellent amounts of selenium.

    Organic food is much in the news these days and many of us are paying attention, as we should. Eating organically grown foods maximizes the nutrients we receive. One reason is that the soil on an organic farm is richer in the nutrients we need, which then imparts these nutrients into the food that we eat.

    A good nutrition tip is to try to eat more alkaline based foods and avoid acid based foods. Eating a lot of acid based foods can upset your body’s balance and make you become sick. Some good alkaline based foods are nuts, artichokes and bananas, just to name a few.

    A great nutritional tip is to turn off the television so that it won’t distract your child when he or she eats. Eating in front of the television can lead to poor eating habits and it makes you unaware of how much you’re eating. Get your child to focus on eating instead of watching television.

    You should try to create your own snack box for your office. Keep your healthy snacks available to you. If you have your own snacks, you will be less tempted to eat any of the unhealthy snacks that may be available from vending machines in your office. If you are running low on snacks, be sure to replace them before you run completely out.

    Substitute slices of fresh raw vegetables for potato chips. Sometimes, when you have the munchies, nothing will do except something crunchy. Potato chips are not a healthy choice! Slice up some celery, squash, zucchini, cucumber or whatever other crunchy vegetables you can find. Add some low calorie salad dressing and munch away!

    When you are looking for a meal that is easy to make and still gives you a lot of nutrition, try a baked potato. They offer a lot of fiber, and if you leave off the sour cream and butter, you will have a lower calorie meal with less fat.

    If you are one of those people that is on the go and do not have a lot of time to devote to cooking, take one day out of your schedule and prepare a lot of healthy meals that can be frozen. This will dramatically cut down on the amount of take-out food you eat for convenience purposes.

    Try to eat foods that are high in fiber right before eating full meals because they will help you to eat much less than you would have otherwise. A good example of that is eating an apple before each meal, since apples are very high in fiber.

    One of the most commonly overeaten nutrients in American diets today is cholesterol. If you do not eat enough of it, your body will produce it on its own. It is commonly found in meat, particularly red meat, poultry, and crustaceans. Too much can lead to heart disease, stroke, and high blood pressure.

    Peas can make a delicious addition to your diet. While they do contain some starch, they also have lots of fiber, protein, vitamins, and minerals. They’re also quite versatile. In addition to eating freshly steamed garden peas, they also make a fine split pea soup when dried, or when frozen, make a great addition to stir-fries.

    Drink plenty of water. When you are thirsty you may be dehydrated. Instead of drinking sugary drinks or soda, drink water. This will help flush your body of toxins, cool your nervous system and refresh your muscles and brain. It can make you less stressed when you stay hydrated and refreshed.

    As the above article states, following a balanced nutrition program is really quite simple. Even though many people make nutrition complicated and treat it like rocket science, it really is not. If you apply the above tips, you will see for yourself that nutrition is not as complicated as it may appear to be.

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    Many people have a hard time understanding how to bring nutritious methods into their mundane routines. However, good nutrition does not have to be difficult. Learn all you can about health and nutrition, and use what you learn every day. Continue reading to learn more about it.

    Use vegetables in unconventional ways to maximize the amount your children eat. Using vegetables in dishes that normally do not call for them, such as lasagna or homemade pizza, can make mealtime fun for kids because it adds a dose of variety. Eating vegetables will not be so bad if it is in the foods they love.

    Do you often feel sluggish during the day? Your diet may be to blame. If your meals contain a lot of fat, you may want to re-think what you are eating. Try instead to eat small meals often. These meals should be low-fat sources of protein with complex carbohydrates. Eating several, healthy mini-meals will help keep your energy level up.

    Consider portion size. Over the years portion sizes have increased greatly, causing us to consume unnecessary calories. People have adapted to eating much bigger portions, and consequently don’t feel fuller as a result. A good way to decrease how much you eat is simply by serving your food on a smaller plate. This deceives you into thinking you are eating just as much as you would on a larger plate. That being said, some portions of food are ok to super size, such as fruits and vegetables!

    When you go grocery shopping, be sure to make a list ahead of time and try setting a time limit for your shopping. If you have a list, you are less likely to purchase items that are unhealthy for you. When you set a time limit, this can prevent you from going into parts of the store that has processed food.

    For optimal nutrition, you can never go wrong by eating fruits and vegetables. They are affordable, easily accessible, and provide your body with natural sugars. Eating fruits and vegetables can help you stay more energetic and focused. In addition, they have many other benefits to your overall health. Make sure you eat some every day.

    When looking to improve your nutrition with a good source of antioxidants, don’t overlook the value of the ever popular pumpkin. The antioxidant in pumpkin comes from beta-carotene. It can give a boost to your immune system function and reduce the risk of cancer and heart disease. Adding pumpkin to your diet also gives you added fiber.

    If you’re working on addressing your nutrition concerns, make sure you don’t villainize any food groups! Most things are okay in moderation, which means that, cutting carbohydrates out of your diet, is wholly unnecessary. Enjoy your pasta and bread in moderation and you’ll enjoy long-term energy, if you’re maintaining your protein intake, as well.

    Cut most of the sugar from your meals. Choose foods with lower sugar or fat content and cut back on cakes, candy and sugary soft drinks. These changes will not only help you to stay fit and stop you from gaining weight, but they also help you to eat foods from other food groups that are healthier.

    Bananas are a very nutritious and convenient food and make a great addition to your diet. They contain lots of potassium and fiber, and lots of Vitamin B6. They also come in convenient single-serving packages with biodegradable packaging, and are sturdy enough to be taken everywhere. They are easy to chew and digest, as well.

    Apples are great sources of nutrition. They are full of fiber, including pectins, which help make you full, pleasantly sweet, contain lots of antioxidants, and in general fill you up without too many calories. Their portability also makes them great for having as a snack between meals or taking to the office.

    Sometimes, it is hard to stay on track with a healhty diet while traveling. There are times that you may have to stop at a fast food restaurant. If you do, there are a few things you can do to cut calories. First, order your burger with no cheese or condiments. Also, if possible, choose grilled meats or a salad bar.

    Legumes and beans are also excellent sources of protein. They lack the high fat content of red meat and provide many of the essential amino acids that meat does. However, beans alone will not provide the same amino acids that meat provides, so it’s necessary for a vegetarian’s diet to be composed of many other sources of proteins as well. Beans are also cheap and easy to prepare.

    Avoid taking too many supplements. While some supplements are a valuable addition to your nutritional plan, overdoing them is not healthy. Overdoing your supplements can cause you to forget the importance of getting vitamins and minerals from whole foods. It can also be dangerous to take very high levels of some vitamins into your body.

    To get your kids to eat healthier, use fruits as an alternative to sweet, sugary snacks. Make fruit smoothies with yogurt, or offer fruit with dip. You can also add them to foods your kids already enjoy. Try topping pancakes with strawberries and blueberries instead of syrup. If you make small changes your kids will be more willing to accept them.

    If you want to feel better about your body and focus on nutrition, then try to avoid all the hype about low/no-carb diets. Carbs are good for your body and provide the fiber and nutrients it needs to help regulate it’s system. Some people start to believe that all carbs are bad when in fact it’s all about moderation. Carbs are great in that they help give your body that feeling of “fullness” which will prevent you from eating shortly afterwards.

    Hopefully you are now able to eat better by using the easy-to-follow steps that were gone over here about your nutrition. The thing to remember regarding nutrition is that you’re going to need to keep consistent in your plans for the best results. This is why it’s good to use these tips to your advantage.

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    Good nutrition comes in many forms, and each person’s nutritional needs differ from the person next to them and can even vary from day to day. Use the following ideas to find out what you need and make sure you are getting it.

    If you can make one change to improve your nutrition, it should be to reduce or eliminate sugars. Much has been made of low-glycemic index foods, and indeed there is a strong basis to show that lowering sugars can guard against health problems such as diabetes, as well as lowering one’s appetite for sugary foods, which can contribute to weight loss.

    One way of maintaining good health is to visit the doctor on a regular basis. By doing this the individual will be aware of any health issues that he may have and therefore removing the risk of being ill or sick. It is advisable to go to the doctor at least twice a year.

    For optimal nutrition, make sure you include enough fiber in your diet. Fiber is beneficial in the reduction of cholesterol, which is crucial in the prevention of heart disease. It also regulates your gastrointestinal system so you will not become constipated. Fiber can keep blood sugar levels stable, which is especially important for diabetics.

    Try new ways to eat foods you eat on a regular basis. Instead of just eating plain yogurt, pour a bit of honey in and experience a new taste sensation. Instead of always steaming broccoli, trying frying it up with a few other vegetables. You’ll be more likely to eat healthily if you have fun with it.

    Nightshades (eggplant, tomatoes, bell peppers) have pros and cons nutritionally. Consider them carefully. They may not agree with your digestion. On the other hand, they may add real food value to your diet. The tomato has recently been cited as a great source of lycopene, which may help prevent cancer. Bell peppers contain vitamin C.

    When you are craving a glass of fruit juice, you should consider having a small piece of fresh fruit instead. This will curb your craving and it will also keep you full for much longer. If you must drink fruit juice, try to drink a diet or 100 percent natural version.

    Help to ensure that your children are getting the proper nutrition they need on a daily basis by packing healthy lunches for them to take to school. When making sandwiches, avoid high-fat deli meats, such as ham, bologna and salami, and opt for low-fat turkey, chicken or even lean roast beef. Use whole grain bread and light mayonnaise. Egg salad, tuna fish and an occasional peanut butter and jelly sandwich provide some variety. While fresh fruit is convenient and nutritional, switch up the usual apples, oranges and bananas from time to time with dried fruit mixes, granola bars, nuts, yogurt, or carrot and celery sticks with a low-fat dip. Water, low-fat or skim milk, 100% fruit juices and low-sodium vegetable juice all make healthy beverage choices. You can even surprise your children now and again with a homemade chocolate chip cookie for dessert!

    Grow your own herbs for cooking in a container garden. Fresh herbs add wonderful flavors to food without adding fat or calories. If you grow your own you will always have a selection of your favorite herbs on hand. Be sure to add the herbs last while cooking so that the flavor is really strong.

    Instead of reaching for coffee or an energy drink the moment that you wake up, turn to a grapefruit, apple or orange instead. Natural fruits are fantastic for your body because they come with a multitude of vitamins that are essential for your health and nutrition. Adding these to your routine, can also improve your energy level during the day.

    As people get older, you should try to limit yourselves on the amount of salt you eat every day. These salts are mostly found in processed foods and you may not even realize just how much you are consuming. Try reading the labels of the foods that you see at the grocery store before you buy them.

    One of the most important ways to be fit is to stay hydrated. You should drink around 2 liters or 8 glasses of water that are 8 ounces full. Being hydrated keeps your energy high, and prevents you from pigging out at the first sign of hunger. It also removes impurities from your body.

    Taking time to sit down and enjoy your meals, whether alone at home or with your friends and family, has definite psychological and nutritional benefits! Forcing yourself to slowly chew every bite aids in digestion and also allows the body to extract and process the nutrients found in the food.

    Most people know that a diet that is rich in fiber helps the body by preventing constipation. However, few realize that by improving the stomach’s mobility, fiber facilitates a balanced water intake and can ultimately, improve the body’s metabolic function. This makes the gastrointestinal system more efficient and healthy, overall.

    Most people do not eat enough zinc on a daily basis. It is vital for the functioning of many important enzymes in the human body, as well as, being necessary for healthy male reproductive health. It can be found in such foods as wheat, beans, nuts and other seeds. It is better to eat zinc in food rather than using supplements.

    Riboflavin is a vitamin absolutely essential to the proper functioning of the human body. It is so essential because it forms the keystone of the human metabolic process, the Krebs Cycle. Without it, the body cannot metabolize the food eaten. It occurs in yeast extract, organ meats, eggs, and dairy products.

    If you are used to having sandwiches and you just cannot imagine your life without them there is an easy solution that is much lower in fat and calories. You can split a whole wheat pita in half and make your sandwich on that instead of eating white bread.

    Clearly, learning about nutrition is very important. Naturally, it is equally important to apply what you learn to your everyday life. You must keep a good lifestyle so that you can handle the ups and down of life daily.

    The post Increase Your Energy Levels With These Nutrition Tips appeared first on Home Living Aid.