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Health Insurance Tips for the Self-Employed

health insurance

The number of freelancers and self-employed people is on the rise. Everywhere you look people are ditching their 9-5 and making their side-hustle or passion their full-time job. Yet, there’s one thing that’s getting in the way of many people’s dreams. That thing is health insurance.

It’s no secret that health insurance is complicated in the United States. With legislation constantly changing, it’s hard to know how exactly you’ll be affected by any changes. According to a recent study, a reported 27 million Americans are expected to leave their full-time jobs to strike out on their own by 2020. That means more people are going to be looking for self-employed health insurance. In this guide, we’ll tackle the best tips for finding self-employed health insurance. Hint: it’s not as confusing or expensive as you think.

1. Consider COBRA

Before anything else, consider COBRA coverage. If you’ve recently lost your job from a traditional employer where you had health insurance, you don’t have to lose your coverage right away. COBRA is a federal program that allows you to keep your employer-based coverage at your own cost.

It’s not too expensive either. Thanks to the federal government’s 65% subsidy for COBRA,your premium might not be as high as you think. COBRA is a great way to have coverage while you’re looking for your own self-employed health insurance.

2. Search the Marketplace

According to the federal Healthcare website, you have two main options for online marketplace searches as a self employed person. First, if you don’t have any employees, you can simply search the Healthcare Marketplace. This is intended for sole-proprietors, freelancers, or anyone else who isn’t eligible for employer coverage.

Your next option is if you have as little as one other employee who isn’t a family member. In this case, you can use the SHOP Marketplace for small businesses to find small business coverage in your area. The online marketplace is the best way to find comparative rates, see what providers are near you, and to lock in your rate.

3. Use a HSA

If you’re worried about being able to afford coverage, it might pay to look into an HSA or a health savings account. An HSA is a tax-advantage savings account that you can use with any HSA-eligible health insurance plan.

Because HSA plans usually come with higher deductibles and lower monthly premiums, you’ll be able to save your money in an interest-free account to use towards any medical expenses. This allows you to prioritize your freedom and income.

4. Don’t Forget Supplemental Insurance

Did you know traditional health insurance only covers basic essential care? This means you won’t have any additional coverage for health “extras” like dental, vision, or beyond. These are all things that are important to your health, and you don’t want to find yourself in a situation where you have to pay a high out-of-pocket cost.

Instead, opt for your own supplemental insurance. You can purchase this through your insurance provider or on your own, and it’s usually very affordable. Find an affordable vision plan and dental plan to make sure you’re covered for anything.

5. Take Advantage of Deductions

Finally, as a self-employed worker, you’re eligible for a number of health insurance tax deductions. Many states allow you to deduct health insurance premiums you’ve paid for yourself and any dependants as an “above the line” business expenses. You won’t need to itemize these deductions on your federal tax return, so it’s easy to take advantage of these savings.

However, be aware that you’re not qualified for any deductions if you were eligible to participate in an employer-sponsored insurance plan. If you’re truly self-employed and paying for your own insurance, this is a great way to keep costs down.

Protect Your Health

As you can see from the tips above, health insurance is actually quite affordable for self-employed individuals. Recent legislative changes are making big strives towards ensuring self-employed workers have the freedom and confidence to strike out on their own without worrying about their healthcare costs.

If you’re considering ditching your day job, don’t let health insurance hold you back. It doesn’t have to be complicated or expensive as long as you take the time to research each option.

Things to consider before Tattoo Removal


Sometimes you get a tattoo done at an early age, and believe it or not, it might not be the best outcome that you’d have hoped for. At other times, you might have gone through a whirlwind romance that fizzled out as fast as it started, but the painful tattoo reminder still persists. Other times, you may just get bored of the existing tattoo and feel that it looks drab and pale. There are umpteen reasons why you would have gotten a tattoo done.

While many people choose to live with their reasons for getting a tattoo, some prefer to have it removed. A tattoo is a lifelong commitment that gets etched on to your ink for you to view daily. If you’re not in love with your tattoo anymore, it would be a good idea to get it permanently removed.

There are several things to consider before getting a tattoo removal. It’s always better to be aware, rather than to be ignorant, of your choices and the best options for yourself.

Consult a specialist:

Better than asking your friends and colleagues, if to get the advice of a specialist. Some places still have old tattoo removal hot lasers that can burn the skin and cause blisters. These old antiquated techniques are no longer in use. If someone is forcing you to get that done, please stop a minute and consider other options.

Make sure your tattoo is removed through the mechanisms of a PicoSure Laser, like the one at Zapp Laser Studio in Sussex. The lasers are not magical, but they do work efficiently in removing your tattoo without burning your skin up and leaving permanent scars. A specialist will be able to guide you through the procedure, explain the pros and cons, and help you with the aftercare processes.

It takes time:

Tattoo removal is not instant, like getting a tattoo is. It takes time, and sittings with a specialist to get the tattoo removed. While you may feel this will add to the expense of several sessions, you can rest assured that your skin will thank you for it later. Always remember, the aim is to get the tattoo removed, and not to scar and damage your skin thoroughly. Once the scarring has faded, the tattoo will be gone, and the skin will look good.

All the ink comes off:

Continue with your sitting with the specialist till all the ink is off. There was a popular myth that coloured tattoos do not come off in lasers. This is wrong. The hues of coloured tattoos do come off successfully with the correct technology. Just like hair follicles can be removed with hair, so can black ink, green ink, and coloured hues. PicoSure lasers like the ones at the Zapp Laser Studio in Sussex can also remove greens and yellows. These two inks were considered the most stubborn. However, with the advancements in laser technology, you can get rid of these colours completely.

Get mentally prepared for some pain:

Yes, it is true that tattoo removal involves some pain. However, this is totally relevant to the amount of pain you can handle. If you could get the tattoo in one sitting, you should, ideally, be able to withstand the pain while getting it removed. Additionally, specialists also inject lidocaine into the skin to take the edge off the laser.

Just like any wound, there is some pain later on. You should be prepared for the removal to hurt for up to 4 – 5 days after the removal. You need to keep it covered, salved, and bandaged as per the specialist’s instructions. The skin will scab, peel, and regenerate to form new skin over the earlier one. This process will take time, and you should be mentally prepared to treat it like any other wound.

You can lighten the ink:

If you are averse to removing the entire tattoo and want only a part of it removed, or just lightened, you could opt for that. Many people do not want to remove the whole thing but just lighten it enough to get a cover-up tattoo done on top of the existing one. Some people do not like some aspects of the existing tattoo and only wish to remove those. The choice is entirely yours. Whether you want the whole tattoo off, or just want to lighten it, is something you should be prepared with, before you go to the specialist.


Benefits of a massage therapist


Heading to a spa and getting a massage is probably the best ways to relax and rejuvenate your entire body. Message therapy has a host of benefits which you might possibly know about. However, while asking your partner or friend to give you a massage may seem like a good option, getting a massage from a massage therapist is even better.

People who supplement their health and diet with massages from professionals tend to enjoy better lifestyles, blood circulation, and healthy skin. Massages can be done in several ways and for various reasons. A therapist will be able to identify precisely those points of your body that are stressed, pulled, or aching.

Let us look at the benefits of a massage therapist


Before doing any type of exercise or relaxation, safety is the most crucial aspect. Many people try to ease the aches and pains of others but press the wrong pressure points. Instead of helping relieve the muscles, the pain intensifies and causes pulls and strains that may lead to further complications. Massage therapists and physiotherapists would be able to identify which muscles are sore and aching and guide you with the best treatment safely and securely.

Licensed professionals:

Most massage therapists are licensed professionals. What this means is that they have obtained a degree or certification from an institute that clinically teaches them everything about the human body and how to make it work better. The stringent requirement, hours of practice, and sound pressure are bound to help you in the long term.

Speciality massage:

It is but obvious, like in most professions, you need a professional to do the work for you, so should you rely on a massage therapist for specific massages. Myofascial releases, structural integration, dry needling, manual lymphatic drainage, pregnancy massage, soft tissue release, joint mobilisation, deep tissue massage, shiatsu, trigger point therapy, relaxation massage, corporate massage and so on are just some of the specialities that massage therapists bring to the table. These extremely structured massages are best done only with the professional help of a massage therapist.


Stress is a common concern for most people working daily jobs. With heavy deadlines and cranky bosses, the stress levels tend to shoot through the roof. Massage therapists understand stress points in the body and help ease the strain in the upper back, shoulders, and head. For people with very high-stress jobs, it is advisable to consult a massage therapist and book appointments a week in advance.

These clients are sure to feel relaxed by the end of the massage. Not only does this help you unwind, but it also gets you recharged to take up work again the next week.


Blood circulation due to a sedentary lifestyle, unhealthy diet, and strange eating habits may become slow or sluggish. The natural health decreases and starts giving rise to a pasty skin tone, flushed look, and you might even develop circulation issues that require medicines.

A massage therapist would be able to help improve the circulation of the blood and getting it flowing and pumping healthily. Blood circulation can have excellent results and reduce fatigue and pain levels in the body.

Pain management:

Massage therapists are practically experts at getting your body to alleviate its pain using a few well-placed pressure points and smooth movements. They can help relieve pain in the lower back areas, lumbar, upper back, torso, and legs very successfully. People suffering from chronic migraines have also turned to skilled massage therapists to help them reduce the intensity of the headache and make it bearable.

Professional massage therapists can help pinpoint the origin of the pain, and remove the cause from the roots. This preventive, remedial massage is also beneficial for sportspeople since you do not require physiotherapy every time. Sometimes, you need a relaxing or deep tissue massage to help ease the aches and pains in the body. Getting a massage for pain also helps wean off pain medication.

Toxins and Immunity:

Any good massage therapist will explain the benefits of removing toxins and increasing the immunity of the body. Depending on the type of massage selected, and the oil or cream used, there is a definite improvement in the resistance of the body. Some oils or creams also help in reducing the toxins of the body.

Stimulating the soft tissues in the body help release the toxins from the body in a natural yet healthy manner. Stimulation of the lymph nodes int eh body increases and improves the immunity overnight.




Benefits of Leg Press Machines

leg press

Free weights, calisthenics, body weight workouts, and cardio can all help you gain size and strength, but machine workouts can help you tone up and look fit.

Incremental increases in weight machines will help your strength, endurance, and overall stamina improve over the long term. Risk of injuries, loss of control, and accidents are much lower while using exercise equipment like leg press machines than doing freeform exercises or lifting weights with the help of a spotter.

Getting well defined, stronger looking legs and a well-rounded bottom is possible with the help of a leg press machine. It is much easier to use than it seems, plus the benefits of using a leg press machine are fantastic!

On days that you are working with your lower body, it is recommended that you try a few exercises with a leg press machine and view the visible results for yourself.

Let us look at some of the benefits that you can gain by using a leg press machine.


When it comes to exercising, safety is a primary concern for everyone. The leg press machine is exceptionally safe in comparison to free squats or barbell squats. The target muscles in both these cases are the glutes and quadriceps. However, there is no risk involved in using a leg press machine, since unlike the barbell squat, the leg press equipment does not allow additional weights to go on your back and cause injury.

Leg press machines do not put the entire body under resistance. Instead, it isolates the muscles you want to work with and helps you focus and concentrate only on those. The leg press machine also does not require a spotter to bail you out in case of an emergency.


Leg press machines require using force to propel the body forward and backward at a set speed. This increase in energy helps you gain speed and momentum even while doing cardio exercises like running or jogging. The more force you generate on the leg press machine, the better is it for you to move faster while doing other forms of exercises, especially cardio workouts.

The explosive power in your legs increases rapidly as you regularly exercise them to increase the strength.


Many people have experienced this fact for themselves. Using a leg press machine improves vertical jumps. Many athletes love using the leg press machine since it helps increase the thrust of their legs and helps them jump higher while playing sports. Many basketball, football, and volleyball players enjoy using the leg press machine for the added advantage it gives them on the playing field.

The leg press machine trains the hamstrings, glute muscles, quadriceps, and calves. It also helps strengthen the ankles with regular use.

Strengthening the Gluteal Muscles:

The glutes are the muscles located in the buttocks. Leg press equipment uses the whole gluteal muscle to stabilize the exercises. The glutes get worked faster at lower weights when used as a part of the leg press exercises. While your aim might be to work on your hamstrings or calves, the glutes get well defined by chance. Glutes become enduring, and a boost in circuit training gives the buttocks a rounded appearance.

Leg presses help strengthen the glutes, and for most women, this is a plus point, since uncomfortable shoes and heels may cause pains and aches in the back and glute muscles while walking.

Building stronger muscles:

The whole point of doing leg presses is to strengthen the muscles, work them up, and tone the body to get fitter. Quadriceps (muscles in front of the thighs, at the hips, and the knees), work the most as leg presses help them during the lift-off and release stages. Quadriceps act as secondary stabilizers to the gluteal muscles and work in tandem with the glute muscles to help increase endurance and stamina in the legs.

Regular use of the leg press machine helps the ability to hold the weight of the body, increases physical agility, and enhances overall physical day-to-day capabilities.

Complete leg development:

Lower body exercises are used to work on several muscle groups at one time. Due to this, the results are visible faster too. Multiple joints and muscle groups get activated while doing leg presses. All the major muscle groups have to work in complete coordination to complete one leg press. Repetition and circuit training on leg press machines help the development of the entire leg without isolating any muscles or groups. Doing this increases the efficiency of the work out in the lesser time taken than singularly performing exercises for different muscle groups.


From adult acne to anti-ageing – Magnesium can do wonders to your skin!


From curing muscle cramps to migraines, from boosting your workout performance to strengthening your bones, magnesium is the multitasking mineral which does everything almost effortlessly. Keeping in mind the trend among the young and older generation to take proper care of their health, you SHOULD know how vital this mineral is important for your health, body and skin. It plays a rather vital role in the lives of every single body that is alive in this world. Thanks to the sedentary lifestyle that we lead these days, there are several people who have poor nutrition and hence are magnesium-deficient.

While there are many who might disregard the benefits of magnesium and carry on their normal lives without taking enough of this mineral, they should take note of the fact that this mineral is extremely effective both for your health, skin and gut and can assist you in bidding goodbye to ageing and adult acne. Scroll down to know more on magnesium’s beauty benefits.

Do you know what your acne and spots say about your health?

There are different types of spots that sprout on your skin and there are very few who know that all these spots speak something about your health. What do they tell you about your health?

Spots on the forehead: When there are spots on the forehead, this means few things about your health. You might be having poor diet, your diet may be too high in fat content, your diet might be too high in processed items, you may be having digestion issues and you may not be having sound sleep.

Spots on the nose: Outbursts on the nose also means indigestion, lack of proper blood circulation, poor diet or even bloating.

Spots on the cheeks: There are too many women who complain about acne and spots on their cheeks and this is mainly because their diet might be too high in dairy, they might be going through stress, their lungs might be suffering from any problem or they may have allergies.

Spots on chin and mouth: This implies either stress or hormonal imbalance.

Magnesium – In what way does it help your skin?

When there is deficiency in magnesium in your body, this leads to low levels of fatty acids in the skin which leads to a reduction of moisture and elasticity in your skin which in turn leads to lack of skin tone and dryness. You will also find your wrinkles increasing even at an early age. Magnesium also prevents all kinds of strains in the liver and can also help the detoxification procedure in the best possible manner. You need to know that whenever there is poor DNA replication, this will mean that we age sooner and this leads to more and more wrinkles.

Magnesium is also renowned for taking care of your immune function which is the main thing that controls your breakouts, acne, and collagen functioning and skin allergies. You can take Thompsons supplements of magnesium and other minerals both orally and it can also be applied in the form of skin care products. Majority of the forms of supplement will do the job in the best way you might wish to consider the form of magnesium which will best suit for your skin type.

Beauty implications of magnesium

Apart from the considerable health implications, you also have to know that magnesium also contributes in a big way to boost your appearance and beauty. Here are few beauty benefits of magnesium that you should keep in mind.

#1: Reduces pimples and acne

Who doesn’t want an even and clear skin tone, especially when it comes to women? If you want to reduce the outbursts of acne and spots on your skin, the best way is to invest in creams or lotions which contain magnesium. For all those who are suffering from pimples and acne, it is better to indulge in Transdermal application of magnesium through oils and creams as they can do wonders to your skin.

#2: Cures inflammation of skin

Inflammation is the ultimate cause for all sorts of skin issues which include skin allergies, acne, psoriasis and eczema. Magnesium can reduce the impact of proteins which creates inflammation to your skin and hence this can reduce the skin conditions and skin allergies.

#3: Anti-aging characteristics

Magnesium is one of the most effective antioxidant. It combats against the damages done to free radicals which causes stress to your body and which also leads to fine lines and wrinkles. The skin cells can be repaired and the elasticity of your skin can give a youthful appearance. If you want to retain your lost looks, you can opt for magnesium supplements.

#4: Skin gets moisturized

Are you suffering from flaky or dry skin? If answered yes, magnesium will help you cure all this. This mineral plays a vital role in maintaining the fatty acid levels that are there in your skin and hence your skin looks as if it has been moisturized perfectly to keep away dry skin once and for all.

Therefore, it can be safely concluded that magnesium is a wonder mineral which not only takes care of your body but also takes care of your skin. If you’re someone who has been wondering about making few changes in your skin care and beauty products, make sure you add magnesium among the beauty ingredients that you use for reaping its benefits.

Weight Loss for Belly Fat


Assessment of the belly fat is usually done by measuring the circumference around your waist. A simple measuring tape can be used to measure belly fat at home. If the mid-abdomen circumference is more than 35 inches (88 cm) in women and 40 inches (102 cm) in men, it is termed as obesity. Such type of obesity is called ‘central obesity”.

Besides causing discomfort and lowering your self-esteem, belly fat can actually be very dangerous for your health as it can lead to multiple health conditions such as diabetes, heart diseases, blood pressure, sleep apnea and even some cancer. Read on to find some healthy tips on how to get rid of belly fat quickly.

Avoid Foods That Increase Belly Fat

You have to avoid certain foods in order to get a flat stomach. All processed foods that contain unhealthy trans-fat increase belly fat and can make you unhealthy. You should also replace all the prepackaged and preservative filled junk food with healthy whole foods.

Artificial sweeteners and carbonated sodas are also harmful and will only pack on belly fat. Refined carbohydrates such as white bread, pasta and flour are the worst offenders so try swapping them completely.

Eat More Protein

Adding more protein to your diet can only be the single most effective change to lose belly fat quickly. Protein is a macronutrient that plays an important role in losing excess belly fat by helping the body shifts its metabolism from consuming glucose as a single source of energy. It boosts metabolism by 80-100 calories per day and reduces cravings by 60%, thus enables you to eat 441 fewer calories per day. Not only protein aids in weight loss, it also helps you build lean muscle mass and avoid regaining weight.


No diet plan can do magic unless accompanied by a regular exercise program. Vigorous exercises like strength training workouts can trim your belly fat quickly and help in building lean muscle mass. The best exercises that you can do to lose belly fat include all types of crunches, i.e, twist crunches, reverse crunches, vertical leg crunches, side crunches and bicycle exercise, lunge twist and rolling plank exercise.

You should also focus on cardio exercises which pump your heart. They emphasize fat burning and faster calorie expenditure that will eventually lead to loss of belly fat.


Sleep may not seem to have a direct link with weight loss; however, it’s a part of the picture. Getting adequate sleep of at least 6-7 hours is important to help your body perform its functions optimally. A study reveals that individuals who got 7 hours of sleep a night gained less belly fat compared to those who got 5 or fewer hours of sleep.


Everyone has stress related to the work, home, society or even health conditions like obesity. The thing that matters is how you handle it. To reduce stress and anxiety, the best things you can do include getting counselling, sharing your experience with friends and family, meditation, yoga, and exercising to blow off steam.



Improving Lives with Medical Devices That Rely on Precision Motion Control


In today’s modern world, automation plays an indispensable role in our daily lives, helping us accomplish a wide array of undertakings. These can range from our simplest of daily tasks—like toasting bread and watering our plants—to the most complex of humanity’s endeavors—like flying an aircraft or sending a space probe to Mars.

Automation, is made possible through the employment of various types of control systems, which include, among other things, motion control. This sub-field of automation can be defined as the engineering discipline concerned with moving loads or parts of a machine from one position to another, and in a controlled manner. Composed of components that make this function possible, motion control systems typically have the following: a device controller, which allows the user to operate the device by creating the signals necessary for automation; an actuation component, which moves the machine parts or the loads; a drive system, which provides power to motors; and sensors, which are responsible for measuring variables that are critical to the operation of the machine.

Empowering Medicine and Healthcare with Automation

In the fields of biomedical sciences, medicine, and healthcare, automation and motion control play crucial roles in improving the efficiency—and reducing the expenses—of medical institutions and research organizations. Automation for example, enables medical researchers to perform high-throughput assays and screenings, arming them with the ability to quickly study diseases, test patients, and develop medicines. Automated medical devices, on the other hand, enable clinicians and other personnel on the care continuum to afford more efficient healthcare to people who are in need.

In this short guide, we’ll fill you in on some of the most common classes of medical devices and equipment that rely on accurate and precision motion control to be able to carry out their roles successfully.

Diagnostics and Laboratory Equipment

One of the most important areas of automation in medicine and biomedical sciences is represented by clinical diagnostics and research equipment. Devices such as diagnostic analyzers, automatic liquid handlers, and microscopes help clinicians, laboratory technicians, and scientists to efficiently study and diagnose a variety of diseases, thanks to their ability to achieve accurate positioning and high throughput—functions that are critical in the laboratory and clinical settings. Sample prep workstations and microscopes, for instance, use precision motorized linear stages for accurate pipetting and optical focusing, respectively.

Surgical Power Tools

On top of diagnostic tools, surgical tools are another class of medical equipment that see a lot of visibility in the clinical setting. Surgical power tools rely on high-performance motors and precision control to achieve optimal surgical results. These days, unlike in the past, surgeons no longer need to use manual orthopedic drills, surgical saws, arthroscopic shavers, staplers, and other equipment to perform life-saving surgeries on patients. Thankfully, these devices now have powered counterparts that are not only reliable and ergonomic but also sterilizable.

Mobility and Rehabilitation Devices

Both patients and medical personnel benefit from a wide range of robotic mobility and rehabilitation devices. For instance, powered exoskeletons can assist nurses in lifting bed-ridden patients or those who have mobility impairments. Injured and differently abled individuals, on the other hand, can also benefit from rehabilitation robotic devices that can assist in their therapeutic training and in improving their sensorimotor performance.

Whether a patient has suffered from stroke, has experienced a debilitating nervous system injury, or has developed a neuromuscular or neurobehavioral condition, the functionality of these mobility and rehabilitation robots can be altered or programmed to suit that person’s unique needs

Surgical Robots

On the bleeding edge of medical science and technology is computer-assisted surgery, which is made possible by using surgical robots. Not only were surgical robots developed to surmount the limitations of current minimally invasive surgical procedures, they were also created to help improve the breadth and scope of what surgeons can presently do.

Today, with the help of such robotic systems, surgical professionals can perform remote surgeries even on patients who are located in another part of the world. The surgeon need only to remotely control robotic arms to carry out the necessary life-saving surgical procedures.

In the future, clinicians and medical researchers will further benefit from wider adoption of automation in their areas of work. With this comes the advantages of better healthcare provision and better quality of life for patients in need.

Easy and Efficient Ways to Shed Those Extra Pounds


First, the key to shedding extra pounds, muscle gain, or just improving your physique or health in any way is a proper combination of a healthy diet plan and an appropriate workout routine. The best weight loss supplements in the world won’t do a thing if one doesn’t get the necessary stuff right first. Following are the easy and natural ways to lose weight.

Set Your Plan

First thing first; set your goal and design a weight loss schedule. It’s your responsibility to make a plan for your diet, exercise and other essential things in your life. Set your target to lose weight within a particular period and then follow your schedule strictly.

Eat A Light, Early Dinner

Daily eat your dinner to about 25% of your calories and try to have it maximum 2-3 hours before going to bed. And don’t overeat because according to some studies, it causes weight gain. Also, avoid too much water intake after dinner.

Snack On High-Protein, High-Fiber Foods

Take high protein food and fiber for good health but also take care of your increasing weight and do daily exercise to burn your calories. Adding a low sugar, high protein snack to your daily diet can help fuel weight loss.

Say No To Added Sugars

It is the kind of sugar added to the beverages, sweets, and fruit juices, etc. as an artificial sweetener to enhance the taste of a product. A high amount of fructose present in the added sugar exceeds the capacity of the liver to metabolize it efficiently, and it starts to convert it into fat. Failure of metabolism leads deposition of fat in the belly. Studies show that excess consumption of sugar-sweetened beverages (soft drinks, fruit juices) is linked to a 60% increased chance of developing abdominal obesity in the children.

Don’t Go Hungry Too Long

A little require for food can be best for you, but malnourishing yourself all the day to “splurge” on pudding at night is both unhealthy and diet vandalism. Eat well-timed bites and snacks to avoid low blood sugar levels that cause you to crash.

Move More

If you want to burn a few extra calories, make an effort to move a little more (at least 1-2 miles) during the day. Opting for the stairs, taking breaks to walk around the office, and parking your vehicle a little farther from the office are all simple yet easy ways to boost up your calorie burn.

Have A Piece of Dark Chocolate

A piece of chocolate may not feel as satisfying, but eating a piece of dark chocolate instead of cookies can help you to save your calories in the breakfast and can be a little factor towards losing your weight.

Make Simple Swaps

Taking salad dressing of oil instead of a Green Goddess dressing at lunch can save you 80 calories while consuming fresh fruit instead of dried can also save you dozens as well.

Don’t Drink Your Calories

It’s a common reason why people do not see results because when you drink daily soda, morning juice or a significant amount of wine at night, it causes the increase in your calories. During the diet, limit yourself only to water flavoured with fresh ingredients like lemon, cucumber, or mint.

Get More Sleep

Sleep plays a significant role in your mental and physical health. Adequate sleep is the critical step towards weight reduction as it provides you with the energy for a workout. Additionally, it also stimulates the production of certain hormones like ghrelin and leptin, which are known for their lipolytic (fat burning) action.

Weight Loss for Women


If you are struggling hard to shed extra pounds while the men you know have dropped the weight without much effort, it’s in your genetics. According to a research by the University of North Carolina, men actually tend to drop weight more easily than most women. However, it doesn’t mean that you can’t lose extra weight or adopt an entirely different approach to weight loss than men, it might take consistency and a little patience to shed those extra pounds. Following diet and lifestyle changes will help you reach your goal quickly.

Cut Calories for Faster Weight Loss

Eating fewer calories than you consume is the key to losing weight. Your body largely depends on glucose for its energy needs. Getting fewer calories via food and drinks creates an energy deficit and force your body to utilize other sources of energy i.e., fat. Creating an energy deficit of up to 1,000 calories per day can help you lose 2 pounds per week safely and easily.

The best way to calculate your daily calorie requirement and create an energy deficit is the use of calorie-calculator. For example, an average 25 year old woman, who weigh 160 pounds, is 5 feet and 5 inches tall and gets 1 hour of daily activity roughly needs 2,500 calories a day to perform her optimal functions and maintain a healthy weight. To lose one pound a week, she should drop her calorie intake to about 2,000 calories or to lose two pounds each week, she should drop her calorie intake to 1,500 calories a day.

Load Up on Lean Protein

A balanced diet that includes fruits, veggies, healthy fats and unprocessed foods like whole grains is the key to losing weight. However, focusing on more protein intake will help get the best results in less time.

According to Precision Nutrition, a majority of women fall short in their lean protein intake. Extra protein intake can actually help you shed pounds as it takes more energy to digest than fats and carbs. It also boosts your metabolism and provides nutritional support for your workouts. All these factors help you lose weight and build sleek, lean muscle tissue to get a toned appearance.

To get the better results quickly, you should consume 80 grams of protein per 100 pounds of body weight. For example, 104 grams of protein if you weigh 130 pounds.

Get Slim and Toned With Exercise

Only dieting can’t significantly help you get lean and you will need to get moving. High-intensity intermittent exercise (HIIE) or sprint interval training (SIT) pumps your heart quickly and help you torch more calories. A 120-pound woman, for instance, can burn 600 calories in an hour doing 600 calories doing 20 reps of bicycle crunches.

Lifting weights can be intimidating for you, it won’t make you “bulky,”. A regular visit to the weight room will help you get a toned and fit physique. Additionally, lifting weights boost your metabolism, build muscles, improve your posture and make your arms, core and lower body.

You should schedule three to four workouts per week and choose a different exercise to challenge your body each time. You can also consult a gym trainer to help you find your way around the weight room and design a challenging exercise plan for you that can give you the best results.

A Short History of Forensic Science


Since the rise of shows like CSI: Las Vegas on mainstream television in the early 2000s, more and more ordinary individuals have been drawn to the compelling field of forensic science. As from the Latin forensis, meaning “public” or “in open court,” forensic science pertains to the application of the scientific disciplines to criminal and civil laws. We associate it the most prominently with criminal investigations, i.e. in the procurement of admissible evidence and the study of criminal procedures.

Forensic science is a fairly young and ever-evolving discipline. Nevertheless, it has proven indispensable to law enforcement, the trial court system, and crime prevention in society. Here’s a briefer on the heroes in the field, key forensic technologies and processes, and what the future has in store for real-life courts and crime labs.

Some of the First Applications of Forensic Science

Fingerprinting, one of the core processes in forensic science, was utilized thousands of years ago by the ancient Chinese for the purpose of identifying business documents. Much later on, in the late 19th century, English police commissioner Sir Edward Henry refined his eponymous fingerprint system, the Henry Classification System, for use in criminal investigations worldwide.

James Marsh’s chemical test procedure for detecting arsenic in 1836, and Karl Landsteiner’s classification system for human blood (which won him the Nobel Prize in 1930), enabled precise analysis of blood, saliva, and other bodily fluids gathered from criminal investigations.

Other heroes that preceded fictional CSI wizard Gil Grissom are professor and forensic criminologist Edmond Locard, the founder of France’s first police crime laboratory in 1910; and English physician Bernard Spilsbury, who in the 20th century challenged many a court opponent of erring testimony with solid scientific proof.

The Evolution of a Cutting-Edge Field

For its evolution and present global ubiquity, modern forensics has the microscope to thank. With microscopes at their disposal, forensic investigators were able to work with blood, hair, teeth, and other samples drawn from the human body to infer the causes of death. In the modern lab, specialty tools such as microscopes with precision linear stages enable the optimum positioning and movement of loaded samples on their XY axes. This ensures the careful handling and thorough analysis of such complex samples.

Microscopy is also the base procedure behind bullet examination, gunshot residue testing, paper testing, and handwriting classification. Consequently, these are the methods that give scientists eagle-eye views into the distinct circumstances of each crime.

The institutionalization of forensic science began only in the 20th century. The University of Lausanne, Switzerland, was one of the first schools to launch a formal curriculum for forensic science as an academic discipline. Later on, in the 1930s, schools around the world began offering forensic science classes for their criminology programs. The American Academy of Forensic Science (AAFS) was founded in Chicago in 1950.

Forensics in the Near Future

The applications of forensic science are both rich and wide, and the discipline has flourished in times of crisis. For instance, in 1888, some of the first active forensic doctors practiced in London—on the wound patterns of bodies left behind by the infamous Jack the Ripper.

Beyond microscopy and chemical testing, forensic scientists have also begun using computer graphics to reconstruct the scene of the crime. There is talk of using 3D models in the near future to visually represent final crime scenes or bullet trajectories. But the usage of this method in courts is still under debate, for risk of undermining the possibility for error.

For now, it’s of great benefit that the older methods utilized in forensics are being re-innovated. The technologies now include magnetic fingerprinting and alternative light photography, among others.

Ultimately, the core of forensic science will hold steadfast through the years: to use the scientific method in the service of the law, and to aid all persons—living and deceased—in accessing truth and justice.

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