If you are graduating from college this Spring you are to be congratulated for your time, and effort! However once you graduate from college you are no longer eligible for your parents, or school sponsored health insurance. that can cause a bit of a dilemma as you take a little time off, or search for the first job of your career.
There is an easy solution for health insurance, and it called UniCare Sound. UniCare Sound is the perfect plan for young graduates because it covers you from head to toe. Doctor visits, prescriptions, emergency room, hospitilization, surgery, wellness, dental, and vision are all covered under this easy to understand, and apply for health plan by UniCare.
A simple twist of the knee while water skiing this Summer could cost you up to $30,000 in medical bills, but with UniCare Sound all you pay is a small deductible, and everything else is covered!
All Sound plans are the same except for the deductible, $1500, $3000, and $5000. You choose the deuctible, and UniCare Sound takes care of all the rest.
So if you are looking for a way to protect yourself, and stay healthy, UniCare Sound is your very best bet. With prices that start at only $67 per month, health care is now affordable for everyone!
If you are interested in hearing more about UniCare Sound give us a call at 800-391-7469. We are the UniCare Sound experts, and enrollment only takes about five inutes, plus you can be covered the very next day!
That is what I call hassle free health insurance!
Tuesday, March 13, 2007
Monday, February 26, 2007
Bush off the Mark on Healthcare
Most Americans understand that our health-care system is not sustainable, and that without significant reform, it is headed for a complete meltdown. Too many people -- 47 million at latest count -- lack health insurance; far too many do not have a regular source of care and use costly emergency rooms for routine care; per-person health-care costs are as much as 250% higher in the U.S. than in any other developed nation; and the quality of care, even for those who are insured, is -- in the words of one recent expert report -- "mediocre at best."
In that context, President Bush is to be commended for making health insurance coverage a top priority for his Administration, and for calling on Congress to address the matter. The President has already demonstrated that he's willing to invest taxpayer dollars in health programs that generate results. Since taking office, he's prodded Congress to expand funding for Community Health Centers, resulting in 5 million more Americans gaining access to affordable primary health-care services.
Dubious Tax Breaks
In his State of the Union address, Bush outlined a roadmap that involves tax deductions for insured individuals and families, designed in part to give the uninsured an incentive to purchase coverage. But it doesn't necessarily chart the right course, and it contains a few too many detours. In other words, you can't get there from here.Changes in our current system of health care must simultaneously deal with three important elements: cost, quality, and access. Even if we follow through with the President's proposal to change the financing of health care for millions of people, there is little promise for progress on either cost or quality. More worrisome still is that the Administration proposal could unintentionally trigger a serious erosion of current coverage without making health insurance more affordable to those who need it most.
This is because the tax changes proposed could lead both those who presently have adequate coverage and those who may seek coverage to pursue insurance policies that fall within the limits of the proposed tax benefit; the maximum allowable premium is relatively low. Unfortunately, most policies available today in this less expensive category fail to cover crucial preventive and primary health-care services -- the most cost-effective of all health-care services, because they lower the need for specialty care, reduce hospital admissions, and provide a vital, less costly alternative to emergency rooms.
Inadequate Primary Care
More than 6 million of the 16 million patients receiving care at health centers today are completely uninsured. Health centers tell us that they are seeing a new wave of people who are underinsured: those whose health insurance provides little or no coverage for the preventive and primary care the centers offer.
Underinsured people often have policies that include very high deductibles -- from more than $1,000 to as high as $5,000 per family member. Such plans leave all of their primary health care uncovered, beyond their meager ability to pay for out-of-pocket expenses.The waiting room of Lake Superior Community Health Center in northeast Wisconsin offers an on-the-ground perspective on America's ailing health-care system. More than 60% of the health center's patients have incomes at or below the poverty level, and almost three-quarters are uninsured. The demand for affordable primary health-care services is so high that the wait time to see a doctor can stretch to as long as three months.
The tax policies proposed in the President's plan would have, at best, exceedingly limited impact in this rural pocket of America, and would do nothing to shorten the wait to see a doctor. Indeed, the scarcity of affordable primary health-care services is the other half of the health-care debate missing from the halls of leadership. Some 35 million Americans have no access to basic services, even though many of them do have insurance. Coverage without an available provider is as worthless as currency without a marketplace.
Sabotaging the Safety NetPerhaps the biggest flaw in the President's proposal is that it wagers a risky bid for giving broader flexibility to the states on the backs of safety net providers. The proposal, which likely won't pass muster with Congress, redirects funding that currently flows to safety net providers -- the hospitals that see high volumes of Medicaid and uninsured patients -- to instead fund his new insurance coverage initiatives.
Yet, no matter how successful these initiatives may be, there will continue to be millions of uninsured Americans who will need ongoing care from providers committed to serving them. It does no good to destabilize or decimate the already fragile health-care safety net to address the issue of coverage; the only viable approach lies in attempting to strengthen both.
Medequote
UniCare Sound
In that context, President Bush is to be commended for making health insurance coverage a top priority for his Administration, and for calling on Congress to address the matter. The President has already demonstrated that he's willing to invest taxpayer dollars in health programs that generate results. Since taking office, he's prodded Congress to expand funding for Community Health Centers, resulting in 5 million more Americans gaining access to affordable primary health-care services.
Dubious Tax Breaks
In his State of the Union address, Bush outlined a roadmap that involves tax deductions for insured individuals and families, designed in part to give the uninsured an incentive to purchase coverage. But it doesn't necessarily chart the right course, and it contains a few too many detours. In other words, you can't get there from here.Changes in our current system of health care must simultaneously deal with three important elements: cost, quality, and access. Even if we follow through with the President's proposal to change the financing of health care for millions of people, there is little promise for progress on either cost or quality. More worrisome still is that the Administration proposal could unintentionally trigger a serious erosion of current coverage without making health insurance more affordable to those who need it most.
This is because the tax changes proposed could lead both those who presently have adequate coverage and those who may seek coverage to pursue insurance policies that fall within the limits of the proposed tax benefit; the maximum allowable premium is relatively low. Unfortunately, most policies available today in this less expensive category fail to cover crucial preventive and primary health-care services -- the most cost-effective of all health-care services, because they lower the need for specialty care, reduce hospital admissions, and provide a vital, less costly alternative to emergency rooms.
Inadequate Primary Care
More than 6 million of the 16 million patients receiving care at health centers today are completely uninsured. Health centers tell us that they are seeing a new wave of people who are underinsured: those whose health insurance provides little or no coverage for the preventive and primary care the centers offer.
Underinsured people often have policies that include very high deductibles -- from more than $1,000 to as high as $5,000 per family member. Such plans leave all of their primary health care uncovered, beyond their meager ability to pay for out-of-pocket expenses.The waiting room of Lake Superior Community Health Center in northeast Wisconsin offers an on-the-ground perspective on America's ailing health-care system. More than 60% of the health center's patients have incomes at or below the poverty level, and almost three-quarters are uninsured. The demand for affordable primary health-care services is so high that the wait time to see a doctor can stretch to as long as three months.
The tax policies proposed in the President's plan would have, at best, exceedingly limited impact in this rural pocket of America, and would do nothing to shorten the wait to see a doctor. Indeed, the scarcity of affordable primary health-care services is the other half of the health-care debate missing from the halls of leadership. Some 35 million Americans have no access to basic services, even though many of them do have insurance. Coverage without an available provider is as worthless as currency without a marketplace.
Sabotaging the Safety NetPerhaps the biggest flaw in the President's proposal is that it wagers a risky bid for giving broader flexibility to the states on the backs of safety net providers. The proposal, which likely won't pass muster with Congress, redirects funding that currently flows to safety net providers -- the hospitals that see high volumes of Medicaid and uninsured patients -- to instead fund his new insurance coverage initiatives.
Yet, no matter how successful these initiatives may be, there will continue to be millions of uninsured Americans who will need ongoing care from providers committed to serving them. It does no good to destabilize or decimate the already fragile health-care safety net to address the issue of coverage; the only viable approach lies in attempting to strengthen both.
Medequote
UniCare Sound
Friday, February 23, 2007
Texas UniCare Sound Student Plans
For years young Texan's going to school have been looking for the right type of health insurance to cover the needs of young adults. UniCare's new Sound health plan seems to be the answer fo most young, single Texan's.
The three plans are all the same except for the deductible.
UniCare says applicants for its Sound insurance program can choose from three plans: Gravity Bender, Curb Jumper and The Cruiser. Premiums start as low as $68 a month.
"Too often, young adults risk their financial futures by going without health insurance because they don't understand it or don't think they need it," says Mike Murphy, UniCare's regional vice president for individual and small-group sales.
"This plan fills a significant gap in the Texas Health Insurance market" say's John Berkowitz, President of Medequote. "We have had a significant amount of student sign up for the plan in the last year."
The plans are available at the UniCare Sound plans web site.
The three plans are all the same except for the deductible.
UniCare says applicants for its Sound insurance program can choose from three plans: Gravity Bender, Curb Jumper and The Cruiser. Premiums start as low as $68 a month.
"Too often, young adults risk their financial futures by going without health insurance because they don't understand it or don't think they need it," says Mike Murphy, UniCare's regional vice president for individual and small-group sales.
"This plan fills a significant gap in the Texas Health Insurance market" say's John Berkowitz, President of Medequote. "We have had a significant amount of student sign up for the plan in the last year."
The plans are available at the UniCare Sound plans web site.
Thursday, February 15, 2007
UniCare Sound Health Insurance Plans have a new home on the internet at www.soundhealthrates.com .
Sound health rates is the new address for the website replacing www.unicaresoundplans.com
Both addresses can take you where you want to go, but www.soundhealthrates.com is the top resource for understanding, and applying for UniCare Sound Health plans.
UniCare's Sound Health Plan is the perfect plan if you are single, between the ages of 18-40, and live in Illinois, or Texas. It is the perfect student health plan, the perfect plan while you are waiting for the next job, the perfect plan for when you are single, and it is real health insurance that limits your losses to the deductible.
Sound is Health coverage for your body, eyes, teeth. You know, the important stuff. Three simple health insurance plans, one just your flavor.Apply online, that's it. No catches, no wasted time.
Brought to you by your tight bud's at UniCare Health Insurance Company of the Midwest, and Unicare Health Rates.
Sound health rates is the new address for the website replacing www.unicaresoundplans.com
Both addresses can take you where you want to go, but www.soundhealthrates.com is the top resource for understanding, and applying for UniCare Sound Health plans.
UniCare's Sound Health Plan is the perfect plan if you are single, between the ages of 18-40, and live in Illinois, or Texas. It is the perfect student health plan, the perfect plan while you are waiting for the next job, the perfect plan for when you are single, and it is real health insurance that limits your losses to the deductible.
Sound is Health coverage for your body, eyes, teeth. You know, the important stuff. Three simple health insurance plans, one just your flavor.Apply online, that's it. No catches, no wasted time.
Brought to you by your tight bud's at UniCare Health Insurance Company of the Midwest, and Unicare Health Rates.
Tuesday, January 02, 2007
2007 UniCare Sound Health Plans
UniCare Sound plans are unchanged in design for the year 2007, howeve expect the popular plans to be available in more states in the new year. Currently the plans are available in Texas, and Illinois where there introductions has caused quite a stir.
Sound is coverage for your eyes, teet, and body, you know the important things. Sound is available at www.unicaresoundplans.com
Sound is coverage for your eyes, teet, and body, you know the important things. Sound is available at www.unicaresoundplans.com
Thursday, December 14, 2006
UniCare Sound in Texas
UniCare Life & Health Insurance Company has unveiled an innovative health insurance plan for Texas called Sound™, which caters to the unique needs of adults between the ages of 19 and 29. There are an estimated 1.2 million uninsured people between the ages of 19-29 in Texas. And nationwide, nearly half of all full-time workers in this age group lack employer-based health benefits. Sound™ has the potential to reduce the number of uninsured Texans, by offering affordable access to quality medical care. Between school and the beginning of their professional careers, "young invincibles" are often no longer covered by their parents' insurance policy and are less likely to have employer-provided health coverage. Statistics indicate these individuals have one of the highest uninsured rates in the nation. "Sound is designed with the lifestyle and attitude of the 'young invincible' in mind," said Mike Murphy, UniCare Regional Vice President for Individual and Small Group sales. The insurance plans are simplified, focusing on the benefits young people are looking for. There is an easy, online application and automated underwriting. "Too often young adults risk their financial futures by going without health insurance because they don't understand it or don't think they need it," said Murphy. "Sound™ provides affordable coverage for everyday preventive needs like doctor's visits as well as for situations that require hospitalization." Sign-up is available with the click of a mouse at http://www.soundhealth.com. If approved, applicants will be notified within minutes and can print out a flashy, colorful Sound identification card right on the spot. Once approved, coverage is effective immediately. No paperwork, no hassles. Applicants can choose from three different plans: Gravity Bender, Curb Jumper and The Cruiser. Premiums start as low as $68 a month, depending on the plan selected, age, medical history and where the applicant lives. Basic dental and vision benefits, traditionally sold as separate policies, are included with Sound�.UniCare is committed to increasing access to health insurance.
In December, UniCare introduced six new plans for individuals and families and three new plans for small businesses in Texas. For Individuals and FamiliesThe Individual FIT portfolio includes six different insurance plans with deductibles ranging from $500 to $5,000. Each FIT plan offers vital doctor, hospital and surgical coverage; first dollar preventive care, unlimited office visits with a $30 co-payment and drug benefits at in-network providers. "UniCare is pleased to offer affordable access to quality medical services at discounted fees with our new, easy to understand FIT plans," said Mark Gastineau, General Manager for Individual and Small Group at UniCare. "UniCare members benefit from our recognized record of reliability and may choose from an extensive network of independently contracted doctors, hospitals and surgical centers." For Small BusinessesAs health costs increase nationwide, nearly 50 percent of small businesses do not offer employer-sponsored health benefits. To help small business owners afford group health insurance, UniCare introduced its Small Group Pathways Plans. Three distinct Pathways insurance plans feature low premiums, first dollar accidental injury coverage and preventive care benefits, and unlimited office visits at in-network providers. With UniCare's Defined Contribution options as low as $30, budget conscious employers will know with certainty what their group health expenses will be each month. Further, the employer's share of the premium may be tax deductible. "UniCare understands the challenging economic times facing small businesses," said Gastineau. "Pathways is an affordable answer for small businesses who want to offer health insurance to their employees. The Defined Contribution option makes budgeting more predictable for the employer by taking the month-to-month variation out of group health care costs. The coverage not only protects employees from the costs of health emergencies, but helps to shield the employer from the costs associated with lost time and decreased productivity."
FIT and Pathways applications, eligibility and benefit information can be found at http://www.medequote.com.
UniCare Life & Health Insurance Company is a national operating subsidiary of WellPoint, Inc., the largest publicly traded commercial health benefits company in terms of membership in the United States.
UniCare can be found on the web at http://www.unicaresoundplans.com. Not all UniCare products are available in all states where UniCare is marketed. Insurance coverage is provided by UniCare Life & Health Insurance Company.
In December, UniCare introduced six new plans for individuals and families and three new plans for small businesses in Texas. For Individuals and FamiliesThe Individual FIT portfolio includes six different insurance plans with deductibles ranging from $500 to $5,000. Each FIT plan offers vital doctor, hospital and surgical coverage; first dollar preventive care, unlimited office visits with a $30 co-payment and drug benefits at in-network providers. "UniCare is pleased to offer affordable access to quality medical services at discounted fees with our new, easy to understand FIT plans," said Mark Gastineau, General Manager for Individual and Small Group at UniCare. "UniCare members benefit from our recognized record of reliability and may choose from an extensive network of independently contracted doctors, hospitals and surgical centers." For Small BusinessesAs health costs increase nationwide, nearly 50 percent of small businesses do not offer employer-sponsored health benefits. To help small business owners afford group health insurance, UniCare introduced its Small Group Pathways Plans. Three distinct Pathways insurance plans feature low premiums, first dollar accidental injury coverage and preventive care benefits, and unlimited office visits at in-network providers. With UniCare's Defined Contribution options as low as $30, budget conscious employers will know with certainty what their group health expenses will be each month. Further, the employer's share of the premium may be tax deductible. "UniCare understands the challenging economic times facing small businesses," said Gastineau. "Pathways is an affordable answer for small businesses who want to offer health insurance to their employees. The Defined Contribution option makes budgeting more predictable for the employer by taking the month-to-month variation out of group health care costs. The coverage not only protects employees from the costs of health emergencies, but helps to shield the employer from the costs associated with lost time and decreased productivity."
FIT and Pathways applications, eligibility and benefit information can be found at http://www.medequote.com.
UniCare Life & Health Insurance Company is a national operating subsidiary of WellPoint, Inc., the largest publicly traded commercial health benefits company in terms of membership in the United States.
UniCare can be found on the web at http://www.unicaresoundplans.com. Not all UniCare products are available in all states where UniCare is marketed. Insurance coverage is provided by UniCare Life & Health Insurance Company.
Friday, November 03, 2006
UniCare Sound Eating Tips for Young Adults
If you’re a typical teenager, or young adult with parents who always nag you about what you eat, how you eat, when you eat or don’t eat, and the amount of junk food you consume, these comments will sound familiar to you. Give your parents a break, they are just doing their job. They want you to eat properly so you’ll develop, be healthy, and keep your moods balanced.
Your body needs certain nutrients to feel well as you go through each day. The most important meal is breakfast, even though it’s probably the most difficult for many teenagers. Breakfast is even more important if you aren’t eating lunch on a regular basis, and are waiting until after school or until dinner to eat
.
Your body needs a daily supply of protein, complex carbohydrates, and healthy fats to get the fuel it needs for energy and optimum health.
Protein is a primary component of our muscles, hair, nails, skin, eyes, and internal organs, especially the heart and brain. Protein is needed for growth, for healthy red blood cells, and much more. Protein foods include eggs, cheese, soy products (soymilk, tofu, miso, tempeh), fish, beans, nuts, seeds, chicken, turkey, beef, and pork. If you are interested in following more of a vegetarian diet, choose soy products, beans, and nuts to satisfy your protein needs.
Carbohydrates are our main source of energy and play an important role in the functioning of our nervous system, muscles, and internal organs. Carbohydrate foods include fruits, vegetables, whole grains, and beans. The foods you should eat in limited amounts are ones that contain sugar, such as packaged cookies, cakes, soda-these sugars are called simple carbohydrates; they have a negative effect on your blood sugar levels and your moods as well.
Fats are a form of energy reserve and insulation in your body, and can be burned to make energy when you don’t get enough from your diet. Fats transport nutrients such as vitamins A, D, E, and K through your body and fatty tissue protects your vital organs from trauma and temperature change.
Simply put, there are “good” fats and “bad” fats. The “bad” fats are called saturated fats and are found in animal products, meats, and dairy foods; they should be eaten in limited amounts. These fats solidify at room temperature. Hydrogenated fats, sometimes called “transfatty acids” are also bad fats that are known to lead to heart disease and cancer. These hydrogenated fats are used in many packaged baked goods and margarines.
The “good” fats include the Omega-3 and Omega-6 fatty acids. Deficiencies of Omega-3 fatty acids are linked to decreased learning ability, ADHD, depression, and dyslexia. These fats need to be obtained from your food. Good sources of the Omega-3’s are flax oil, ground flaxseed, cold water fish like salmon and fresh tuna, canola oil, walnuts, and pumpkin seeds. Other “good” fats to include in your diet are found in olive oil, avocados, and grapeseed oil.
Here are some ideas for healthy, quick and easy meals:
Breakfast
Soy shake-combine a cup of vanilla, chocolate, or plain soymilk (or use cow’s milk if you prefer) in a blender with ½ banana, 2 ice cubes and blend. Add 1 scoop of soy or whey protein powder-Spirutein is one brand of soy protein powder that comes in a variety of flavors. (Optional: add 1 tablespoon of ground flaxseed). If you start your day off by drinking this shake, you should notice an improvement in how you feel and function throughout the day.
Whole grain toast or bagel with peanut butter-the peanut butter should give you the protein you need to sustain your energy throughout the morning. c. Eggs-fried, scrambled, poached, or hard-boiled with whole grain toast; 1 or 2 eggs will provide you with a great protein source to begin your day and the whole grain toast gives you the carbohydrates for energy.
Oatmeal with chopped nuts and raisins, a sliced banana, or strawberries. For extra protein, add a scoop of peanut butter to the oatmeal.
Calcium fortified orange juice-drink this before your breakfast or along with it to get the added calcium and vitamin C.
Fresh fruit-it’s great to start your day with fresh fruit whenever possible-an orange, pear, strawberries, banana, watermelon, peaches, blueberries-combine your favorite fruit with a container of yogurt and add some granola for a delicious breakfast.
Lunch
Egg salad sandwich on whole wheat bread with lettuce and tomato
Veggie burger with all of the toppings that you would add to a regular hamburger
Tuna salad sandwich on whole grain bread or roll
Salad bar with a colorful variety of vegetables and chick peas or red kidney beans
Wrap with turkey, chicken, tofu, or cheese and vegetables
Vegetarian chili with tortilla chips
Tacos with lettuce, tomato, onions, and cheese
Black bean soup, lentil soup, vegetable soup
Veggie pizza or pizza with any of your favorite toppings
Dinner
Pasta with pesto sauce, tomato sauce, or with vegetables
Stir fry vegetables with tofu, shrimp, or chicken
Caesar salad with grilled shrimp or chicken
Broiled salmon with vegetables
Baked potato with vegetable topping or chili topping
Ravioli with meatballs and sauce
Chicken fajitas with guacamole and salsa
Your dinner choices are unlimited, and will depend on whether you or your parents are preparing your meal. Your goal in the beginning should be to eat a good breakfast and at least one other healthy meal each day. That meal should contain a good source of protein, fresh vegetables, and whole grains (e.g. brown rice, barley, millet, whole wheat, oats).
Make an effort to eat foods that don’t come prepackaged or prepared. Read the nutrition labels on the packaged foods you do eat so you can learn more about the food’s sodium and fat content, as well as the many ingredients that are contained in the packaged foods. If you can’t pronounce the ingredients on the label, chances are the food is not your best choice nutritionally.
Along with choosing and eating more healthy foods, begin to exercise each day for at least 10 to 15 minutes, unless you already have a physically active lifestyle. Before school, jump rope for a few minutes before leaving the house to get your blood moving, you’ll feel better and it will improve your ability to concentrate during the day. After school, jump and dance on an exercise trampoline while listening to music. This is a great way to get the blood circulating to your brain so you can better focus on your homework assignments. (You can purchase an exercise trampoline for about $20 at a large discount department store.)
Whatever physical activity appeals to you, make it part of your daily routine. It will lift your spirits and improve your moods. Combine the exercise with healthy, fresh foods and you’ll be surprised at how much better and more energetic you’ll feel. And when you do start to age like your parents, your body will be thankful that you nurtured and cared for it so well.
www.unicaresoundplans.com
Your body needs certain nutrients to feel well as you go through each day. The most important meal is breakfast, even though it’s probably the most difficult for many teenagers. Breakfast is even more important if you aren’t eating lunch on a regular basis, and are waiting until after school or until dinner to eat
.
Your body needs a daily supply of protein, complex carbohydrates, and healthy fats to get the fuel it needs for energy and optimum health.
Protein is a primary component of our muscles, hair, nails, skin, eyes, and internal organs, especially the heart and brain. Protein is needed for growth, for healthy red blood cells, and much more. Protein foods include eggs, cheese, soy products (soymilk, tofu, miso, tempeh), fish, beans, nuts, seeds, chicken, turkey, beef, and pork. If you are interested in following more of a vegetarian diet, choose soy products, beans, and nuts to satisfy your protein needs.
Carbohydrates are our main source of energy and play an important role in the functioning of our nervous system, muscles, and internal organs. Carbohydrate foods include fruits, vegetables, whole grains, and beans. The foods you should eat in limited amounts are ones that contain sugar, such as packaged cookies, cakes, soda-these sugars are called simple carbohydrates; they have a negative effect on your blood sugar levels and your moods as well.
Fats are a form of energy reserve and insulation in your body, and can be burned to make energy when you don’t get enough from your diet. Fats transport nutrients such as vitamins A, D, E, and K through your body and fatty tissue protects your vital organs from trauma and temperature change.
Simply put, there are “good” fats and “bad” fats. The “bad” fats are called saturated fats and are found in animal products, meats, and dairy foods; they should be eaten in limited amounts. These fats solidify at room temperature. Hydrogenated fats, sometimes called “transfatty acids” are also bad fats that are known to lead to heart disease and cancer. These hydrogenated fats are used in many packaged baked goods and margarines.
The “good” fats include the Omega-3 and Omega-6 fatty acids. Deficiencies of Omega-3 fatty acids are linked to decreased learning ability, ADHD, depression, and dyslexia. These fats need to be obtained from your food. Good sources of the Omega-3’s are flax oil, ground flaxseed, cold water fish like salmon and fresh tuna, canola oil, walnuts, and pumpkin seeds. Other “good” fats to include in your diet are found in olive oil, avocados, and grapeseed oil.
Here are some ideas for healthy, quick and easy meals:
Breakfast
Soy shake-combine a cup of vanilla, chocolate, or plain soymilk (or use cow’s milk if you prefer) in a blender with ½ banana, 2 ice cubes and blend. Add 1 scoop of soy or whey protein powder-Spirutein is one brand of soy protein powder that comes in a variety of flavors. (Optional: add 1 tablespoon of ground flaxseed). If you start your day off by drinking this shake, you should notice an improvement in how you feel and function throughout the day.
Whole grain toast or bagel with peanut butter-the peanut butter should give you the protein you need to sustain your energy throughout the morning. c. Eggs-fried, scrambled, poached, or hard-boiled with whole grain toast; 1 or 2 eggs will provide you with a great protein source to begin your day and the whole grain toast gives you the carbohydrates for energy.
Oatmeal with chopped nuts and raisins, a sliced banana, or strawberries. For extra protein, add a scoop of peanut butter to the oatmeal.
Calcium fortified orange juice-drink this before your breakfast or along with it to get the added calcium and vitamin C.
Fresh fruit-it’s great to start your day with fresh fruit whenever possible-an orange, pear, strawberries, banana, watermelon, peaches, blueberries-combine your favorite fruit with a container of yogurt and add some granola for a delicious breakfast.
Lunch
Egg salad sandwich on whole wheat bread with lettuce and tomato
Veggie burger with all of the toppings that you would add to a regular hamburger
Tuna salad sandwich on whole grain bread or roll
Salad bar with a colorful variety of vegetables and chick peas or red kidney beans
Wrap with turkey, chicken, tofu, or cheese and vegetables
Vegetarian chili with tortilla chips
Tacos with lettuce, tomato, onions, and cheese
Black bean soup, lentil soup, vegetable soup
Veggie pizza or pizza with any of your favorite toppings
Dinner
Pasta with pesto sauce, tomato sauce, or with vegetables
Stir fry vegetables with tofu, shrimp, or chicken
Caesar salad with grilled shrimp or chicken
Broiled salmon with vegetables
Baked potato with vegetable topping or chili topping
Ravioli with meatballs and sauce
Chicken fajitas with guacamole and salsa
Your dinner choices are unlimited, and will depend on whether you or your parents are preparing your meal. Your goal in the beginning should be to eat a good breakfast and at least one other healthy meal each day. That meal should contain a good source of protein, fresh vegetables, and whole grains (e.g. brown rice, barley, millet, whole wheat, oats).
Make an effort to eat foods that don’t come prepackaged or prepared. Read the nutrition labels on the packaged foods you do eat so you can learn more about the food’s sodium and fat content, as well as the many ingredients that are contained in the packaged foods. If you can’t pronounce the ingredients on the label, chances are the food is not your best choice nutritionally.
Along with choosing and eating more healthy foods, begin to exercise each day for at least 10 to 15 minutes, unless you already have a physically active lifestyle. Before school, jump rope for a few minutes before leaving the house to get your blood moving, you’ll feel better and it will improve your ability to concentrate during the day. After school, jump and dance on an exercise trampoline while listening to music. This is a great way to get the blood circulating to your brain so you can better focus on your homework assignments. (You can purchase an exercise trampoline for about $20 at a large discount department store.)
Whatever physical activity appeals to you, make it part of your daily routine. It will lift your spirits and improve your moods. Combine the exercise with healthy, fresh foods and you’ll be surprised at how much better and more energetic you’ll feel. And when you do start to age like your parents, your body will be thankful that you nurtured and cared for it so well.
www.unicaresoundplans.com
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