As sobering as these statistics are, the good news is that losing weight can help reverse some of those risks. For instance, losing just 10 to 20 pounds will help lower blood pressure and cholesterol levels.

When many people hear the word “diet,” they assume this means a crash diet where you eat nothing but cottage cheese or severely limit your intake of carbohydrates or substitute at least one meal for a powdered drink. While such programs may work well in the short-term, most health experts agree that these will not be successful weight loss strategies in the long-term.

Instead, most health experts agree that healthy dieting is not a “fad,” but a gradual lifestyle change. It involves counting calories, controlling food portions and eating balanced meals. Surprisingly, it also involves eating breakfast.

A study by the National Weight Control Registry, an organization that monitors more than 3,000 people who have lost an average of 60 pounds and kept it off for an average of six years,  found that most of its successful long-term dieters began their day with a low-calorie breakfast. While this may sound counter-intuitive to some of us, eating a well-balanced breakfast and lunch may prevent people from overeating during dinner or snacking between meals.

It is estimated that in order to simply maintain an individual’s weight, women should consume 1,600 calories a day if they have an inactive lifestyle or 2,200 if they are active, while men should consume 2,200 if they are inactive or 2,800 if they are inactive. In order to lose weight, people should eat between 300 to 500 calories fewer calories than are needed to maintain their weight. This would translate into a healthly weight  loss of ½ to two pounds a week.

But counting calories is not the only consideration when adopting healthier eating habits. Eating nutritiously is also essential. Adult men should consume around 56 grams of protein daily, while women should consume 46 grams. Further, most nutritionists agree that maintaining a healthy balance between carbohydrates and fat is important. About 55 percent of a person’s caloric intake should come from carbohydrates such as whole grains, fruits and vegetables, while only 30 percent should come from fat.

Losing weight and maintaining healthy eating habits is a lifestyle; don’t trust a fad diet to offer prolonged results.

By David Plowman

While these statements are very true, at times they are frustrating for those of us who already know we have poor credit. It seems like admonishing someone not to spill the milk after the glass has hit the floor. You can’t unspill the milk, do you have to live with the mess for the rest of your life?

Well, yes and no. While you can’t remove legitimate blemishes on your credit history, you can minimize the damage by showing your credit worthiness in other areas.

Of course, one of the first steps to improving a credit score is to understand what it is in the first place.  Credit scores range from 300 to 850, the higher the score the better. Creditors calculate the score based on several factors including payment history, collections actions, bankruptcy and outstanding debt. Only about 11 percent of Americans achieve the highest rankings with scores of 800 or better, but a equal number of Americans find themselves in on the low side of the ranking, at 620 or lower.

The first step to repairing your score is to make sure it is based on accurate information by requesting a copy of your credit history. (More details on how to do this will be discussed on this site in the near future.)

Once you’ve received your report, make sure that it is accurate. You may realize you were the victim of identity theft and are being held accountable for charges you never authorized. If you notice an error, dispute the mistake. (For more information on how to do this, check back on this site soon.)

The next step to getting a better score is to start paying your bills on time. Maintaining (or obtaining) a favorable bill paying history is the single most important step you can take in improving your credit. That’s because your payment history accounts for 35 percent of your credit score, according to financial experts. What’s more, recent activity is weighted more heavily than events in the distant past. So by paying your monthly bills on time, you are immediately taking positive steps to repairing your credit.

Another option to restore credit is to ask a friend with good credit to co-sign a loan with you. When you pay the loan off successfully, the credit bureaus will add points to your credit score. However, be cautious with this option, as failure to pay on a co-signed loan not only messes up your credit, it could mess up your friend’s, too.

An additional option to re-build your credit rating is to apply for a secured credit card, where your credit limit is linked to an amount you deposited to the credit card lender. Be a careful shopper when looking for a secured credit card because some companies may charge hefty application fees or extremely high interest rates. Also, look for companies that will switch you to an unsecured credit card after a period of on-time payments. (This may take between 12 to 18 months, depending on the lender.)

But once you have your credit card (secured or otherwise) don’t overspend. Using less than 30 percent of your available credit will help improve your credit score.

Your credit score is an important number, one that you should do your best to maintain. But if you already have blemishes on your credit history, don’t despair. With time and diligence, you can regain a higher score.

By David Plowman

In fact, numerous studies have concluded that even temporary bouts with sleeplessness can lead to tremendous physical and psychological effects. For example, clinical tests have shown that sleep-deprived drivers respond just as poorly as those who drive under the influence of alcohol. Other studies have shown that younger people who are restricted to just four hours of sleep for six nights had metabolism levels that more closely resembled those of older individuals. A third study even concluded that flu vaccinations are not as effective with sleep-deprived subjects as they were with those who were well-rested.

While there are many reasons people aren’t able to sleep, including sleep apnea and other underlying medical conditions, many bouts of temporary insomnia can be remedied by taking a few of the following simple steps:

• Maintain a regular sleep schedule. Going to bed at midnight one night and eight the next can wreak havoc on your body’s schedule.
• Don’t eat large meals just before going to bed.
• Try not to drink caffeine or alcohol two hours prior to going to bed.
• Schedule some “wind down” time a half an hour before going to bed. Listening to soft music, reading a book or taking a bath will relax both your mind and body and prepared to sleep.
• If you can’t fall asleep within 20 minutes to a half hour in bed, don’t lie there trying to force yourself to sleep. Instead, get out of bed and try a relaxing exercise until you feel drowsy again.

By following these simple steps you may be able to have a better nights sleep tonight, and a much more energetic tomorrow.

By David Plowman

Congratulations! Getting a degree is a tremendous accomplishment. You probably have opened yourself up to jobs that may not of have been available had you not earned your degree. And just as important, if not more so, you have learned valuable life lessons about responsibility, independent living and the importance of hard work and self-discipline.

But if you are like most recent grads, there’s one thing you achieved that you aren’t too proud of. You’ve wracked up quite a debt on your student loan. Well, you’re not alone, according to a study by the National Center for Education Statistics, 65 percent of the students who graduated during the 1999-2000 academic year took out a loan to help pay for college.

While you will have to pay the loan back, most lenders will offer several options to make repayment easier:

Level Repayment plans: With this plan, your monthly loan payment with be one fixed amount for the term of your loan, whether you’ve graduated a year ago or five years ago. If you can afford the monthly payments, this plan will ultimately accrue the least amount of interest, and will cost you the least in interest payments and will cost you the least over the long haul.

Graduated Repayment Plans: Here, your monthly repayment balance starts low, but gradually increases over time. At the plan’s outset, you will pay $50 a month or the interest payments on the loan, whichever amount is greater. If you are starting a career where your initial salary is low, but will increase significantly as you advance, this plan may be best for you. However, be aware this plan will ultimately cost you more because the principal (amount you borrowed) will still accrue interest.

Income-Sensitive Plan: Under this plan, your monthly payment is equal to one percent of your monthly income, or the interest due on your loan, whichever is greater. This plan may reduce your monthly payments, however could be the costliest over the course of your loan.  To qualify you will have to submit a verification of your monthly income (such as copies of your paycheck) and you will have to renew annually.

If you are unable to make any payments, or if you are taking additional coursework, you may qualify for deferment or forbearance.

Deciding on what payment plan is best for you may help take some of the sting out of making your payments, and allow you to make the most of your newly-earned degree.

By David Plowman

While you could track down scholarships on your own, there are several search services offered on the internet and elsewhere that offer to do all of the legwork for you. Many of these businesses are legitimate, since they keep huge databases of scholarship offerings, they may be able to uncover an option you may not have found on your own.

But not all scholarship services are legitimate. Some promise to find you thousands of dollars in free school money, but don’t deliver after they take your fee. In fact, families lose millions of dollars to fraudulent scholarship search services every year.

To protect yourself against these disreputable services, the Federal Trade Commission suggests you be wary of services using any of the following catchphrases:

• “The scholarship is guaranteed or your money back.”
• “You can’t get this information anywhere else.”
• “I just need your credit card or bank account number to hold this scholarship.”
• “We’ll do all the work.”
• “The scholarship will cost some money.” 
•  “You’ve been selected” by a “national foundation” to receive a scholarship - or “You’re a finalist” in a contest you never entered.

Reputable services will not guarantee results. While they will try to search out college funding that closely matches your profile, you will have to do some of the work by providing you with the information they need to build the profile.

By following these steps, you can reduce your risk of being duped by an unscrupulous business.

By David Plowman

This annual scholarship program sponsored by Henkel Consumer Adhesives, the company that makes Duck Duct Tape, illustrates that you don’t always have to be valedictorian of your class to score some free college dough.

In fact, there are hundreds of sources for academic funding that aren’t solely based on excellent achievement in academics or sports. Organizations like the 4-H club, Rotary Clubs and Jaycees all have scholarship programs where your attributes, community involvement or participation in extracurricular activities may be weighed more heavily than your GPA.

Some scholarship programs are even more offbeat. Students who are lefties, have a particular last name, or are talent duck callers can all find college funding organizations that offer college greenbacks.

So where do you find these scholarships? Start with your high school counselor, or ask the college you are planning to attend. Research local community organizations. Of course, the internet is also a great source research your college funding sources. Just type “scholarship” into your favorite search engine and click away. Other sites like FinAid.com, Fastweb.com and collegeboard.com are other sources.
 

If you are stuck on the duct tape scholarship, applications are currently being accepted at ducktapeclub.com. You and your date could get $3,000 each in scholarships.
 

By David Plowman

While this may seem extreme, the fact is that it is never too early to start thinking about a child’s educational future. College costs have consistently climbed in the last 10 years, and there is little reason to expect the trend will level off in the near future. In fact, economists estimate that collegiate expenses will climb at a rate of five percent annually; meaning that by the year 2022, a year at a private college, including tuition, room and board could cost $69,940.

As startling as this figure is, the earlier parents start saving for these costs, the easier affording college will be.

One reliable way to save money for a child’s education is through an Education and Savings Bond. These bonds, called series EE and I Bonds, not only allow parents to earn interest on their investment, but enables qualifying parents to exclude the interest income from their taxes when the bond is redeemed.

To make the most of this program, parents must fulfill several criteria:

Parent’s Eligibility: The parent must be 24 years or older, and the bond must be in the name of either or both of the parents, not in the child’s name. (However, the child can be named as a beneficiary.) If the qualifying parent is married, they must file a joint tax return.

Eligible Institutions: Most post-secondary institutions such as colleges, universities and vocational schools must meet certain federal assistance standards. (As a general rule, institutions that qualify for the guaranteed student loan program will also qualify for the bond program.)

Qualified expenses: Only expenses such as tuition and lab fees are eligible under the program. Books, room and board and other living expenses do not qualify.

If the student receives scholarships, fellowships, or employer-provided tuition assistance, the qualifying expenses are deducted by that amount.

All of the qualifying expenses must be incurred during the same tax year the bond is redeemed. The interest earrings are tax deductible only if the entire bond including the principal and the interest earnings. If only 80% of the redeemed bond was used on educational expenses, then only 80% of the interest can be deducted.

Income limitations: This interest deduction is only available taxpayers whose modified adjusted gross income (MAGI) falls below certain levels. For example, in 2006, for a couple filing jointly the deduction is reduced when the MAGI reaches $94,700 and is eliminated at $124,700.

For parents starting a college education fund for their children, Education and Savings Bonds could be an effective way to start.

By David Plowman