Five SIMPLE Tips to Improve Your Health TODAY!

1) Drink more water.

Let's start off simple. You've been told your entire life to drink more water, but why? Water has numerous health benefits such as increasing energy, preventing kidney stones, maintaining regularity, improving skin complexion, preventing cramps, preventing headaches, and many more.
One of it's biggest benefits is its effect on weight loss. The average 20-ounce soft drink contains 250 Calories. If you cut out two 20 ounce soft drinks per day, that's enough to produce one pound of fat loss per week! As if this weren't great enough, staying well hydrated can also help you burn up to 100 extra Calories per day. [1]
The average adult should aim to drink 2.2 liters of water per day, which is roughly 4.5 standard 16-ounce water bottles.

2) Eat more protein.

Consuming an adequate amount of protein is incredibly important and many experts believe the recommended daily intake is too low. High protein intake can boost your metabolism, while at the same time, helping you get full faster. This means you'll be eating fewer Calories, burning more Calories, and you'll even be less hungry. [2] [3] Adequate protein intake has also been shown to lower both blood sugar and blood pressure. [4] [5]
The amount of protein you need will depend on your goals and weightlifting experience (which we will talk about in tip #5).
  • If your goal is fat loss and you're a beginner weightlifter, aim for 0.8 - 1.2g of protein per pound of body weight. [6]
  • If your goal is fat loss and you're an experienced weightlifter, aim for 1.1 - 1.3g of protein per pound of body weight. (Experienced weightlifters have increased muscle mass and will require more protein to maintain that muscle mass while on a diet.) [7]
  • If your goal is weight maintenance or muscle gain, aim for 0.8 - 1g of protein per pound of body weight. (The reason you require less protein for gaining muscle is that when on a diet, your body will burn some protein for fuel, so you will require more.)

3) Get enough fiber.

There are hundreds of species of bacteria that live in your gut. Some are helpful and some are harmful. Many companies want to sell you probiotics to increase the number of beneficial bacteria but before reaching for your wallet, remember that you have perfectly good bacteria in your gut already. Why don't you just feed them instead? You can do this by adding more fiber to your diet. [8] A few examples of fiber-rich foods are green veggies, berries, and whole grains.
As an added benefit, fiber is incredibly filling and fibrous foods tend to also be low in Calories. This makes them ideal if you're trying to lose weight. Aim to get a minimum of 25g of fiber per day.

4) Move around more.

Cardiovascular exercise both increases the quality of life in the short term and prevents many diseases in the long term. Cardio is also a great way to burn extra Calories, which boosts fat loss. Start small and work your way up. Take a walk with a friend, walk the dog, or go on a hike. If you're walking solo, you can listen to a podcast or audiobook for added enjoyment.

5) Don't be afraid of the weights.

Lifting weights is one of the best things you can do for your health. Resistance training improves metabolic health and can prevent conditions such as type 2 diabetes, osteoporosis sarcopenia, low-back pain, and others. In fact, resistance training combined with weight loss can even reverse existing type 2 diabetes. [9] Resistance training can also completely reverse the lean body mass loss associated with aging.
Resistance Training is also crucial for fat loss. Resistance training increases muscle mass, which is a large contributor to metabolic rate. If you don't lift weights while dieting, you will lose muscle mass, which in turn will slow down your metabolism, eventually halting fat loss.

Thank you so much for reading! If you found this information helpful and think others will benefit from it as well, please give this article a share on social media. If you want a doctor who cares about your wellbeing and individual needs, click here. If you want to hear more from me, head over to
God bless you AND your family and I'll see you next time.
Ryan Treadaway is a Certified Personal Trainer and founder of Treadaway Training, LLC. He trains clients both online and one-on-one at DeKalb MD's Fort Payne location. You can find more of his work on his blog or his YouTube Channel.

Savings 101: Healthcare strategies for self-funded companies

Self-funded healthcare insurance is on the rise among smaller and mid-size businesses looking to manage employees’ healthcare.
Through self-funded healthcare,  employers, rather than pay a hefty health insurance premium to insurers for their employees, “self-fund’’ premiums and assume most of the financial risk of employee health expenses. Employers pay claims through a third party intermediary and can save significantly on premium payments.
In today’s rapidly evolving healthcare system, the percentage of workers in self-insured plans has been increasing.How do employers manage risk?
When it comes to maintaining healthy workforces, most employers face several challenges that could lead to significant costs if not adequately addressed. These challenges include managing chronic disease such as diabetes and hypertension; prescription drug costs and hospitalization costs – all of which make up the bulk of a company’s healthcare spending.
According to the Integrated Benefits Institute, U.S. workforce illness costs $227 billion a year in lost productivity when employees are absent due to illness or when they are underperforming because of poor health.
How does an employer manage costs while also improving the health of their employees?
One strategy is to catch diseases early. By implementing a comprehensive biometric screening analysis of employees, potential problems can be identified early. Biometric screenings check employees for risk markers such as weight, blood pressure, cholesterol and glucose levels.
With this aggressive outreach, companies can identify moderate-to-high risk employees and enroll them in a company-sponsored health and wellness program. As these employees improve their health, they fall into a lower-risk category, which helps lowers healthcare costs.
A large supermarket chain based in Texas, H-E-B, has seen this savings firsthand. “H-E-B’s internal analysis show that annual healthcare claims are about $1500 higher among nonparticipants in its workplace wellness program than among participants with a high risk health status,” according to a story in the Harvard Business Review.
Another strategy to lower healthcare costs is to focus on those employees already diagnosed with chronic diseases. Caring for employees with chronic disease drives a large portion of healthcare spending by way of doctor visits, hospital care and pharmacy costs.
Managing chronic diseases can lower healthcare costs, according to a RAND Corporation study. Examining a large employee wellness program offered by PepsiCo, researchers found that “efforts to help employees manage chronic illnesses saved $3.78 in healthcare costs for every $1 invested in the effort,’’ according to the RAND Corporation.
Working with a healthcare provider that understands the challenges employers face is critical. Healthcare2U provides a network of direct primary care clinics so employees have convenient access to the healthcare they need.
Accessibility and convenience are two big factors that keep employees from going to the doctor and participating in programs that will keep them healthy and productive. By keeping employee out-of-pocket costs low and providing easy access to healthcare, employees can better follow medical regimens. An engaged patient is a healthier patient.
Direct primary care physicians know the value of controlling prescription drug costs to the employee and employer and the importance of prescribing generic prescription drugs when appropriate.
Our team of doctors act as healthcare advocates for employees and employers in reducing the number of unnecessary tests and procedures as determined by the American Board of Internal Medicine Foundation’s “Choosing Wisely” campaign.
The Choosing Wisely effort has garnered the participation of more than 70 medical specialty societies who have published more than 400 recommendations of overused tests and treatments that clinicians and patients should discuss.
Having a board certified physician as an advocate can improve the health of employees while providing real savings in healthcare costs.
Healthcare is changing rapidly, don’t be left behind.

Healthcare Revolution

We started Dekalb MD, because we wanted better healthcare. For too long we have associated insurance for healthcare. In all reality insurance is nothing more than security in paying for an unaffordable unforeseeable event. In the current system we use it for everything no matter the cost. We have lost sight of the true cost of healthcare. At Dekalb MD we wanted a total transparent system, one that fixes cost and access. By moving primary care out of insurance, we can now provide affordable and full access healthcare. One that cost less than a cell phone bill a month, allows you to reach your doctor 24/7, via phone, email, txt, or video conference. We still want everyone to have insurance, however we want you to have high deductible, low premium catastrophic type insurance (like your auto and home ins).