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What Is Comprehensive Health Coverage?

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Understanding Comprehensive Medical Coverage

Comprehensive health insurance (or major medical insurance) covers various medical services many of us need and expect. It’s designed to cover routine and unexpected healthcare needs, including doctor’s visits, hospitalizations, surgeries, prescriptions, and other types of medical care. At its core, comprehensive health insurance is meant to offer financial protection against medical expenses. Major medical insurance covers a broad range of healthcare services that may not be covered by other types of health insurance plans with more limited benefits.

Many Americans have major medical insurance through their employers, but it’s not the only option available. Below, Custom Health Plans discusses the differences between different types of health insurance for those with questions or concerns. If you’re seeking comprehensive medical care in the Dallas-Fort Worth metroplex or elsewhere in Texas, you’ve come to the right place. Our friendly, knowledgeable brokers have answers and can help you compare various health insurance plans.

What Are the Different Types of Health Insurance?

Proactively securing health insurance is essential to protecting you and your loved ones. If you’re shopping around for medical insurance coverage for yourself or your family, you must first understand your options. Some of the most common different types of health insurance plans include:

  • Comprehensive Health Insurance – This type of plan covers a wide range of medical services, including hospital stays, surgeries, prescriptions, emergency room visits, and more.
  • Catastrophic Health Insurance – This type of plan provides coverage for major medical expenses after you meet a high deductible.
  • HMO (Health Maintenance Organization) – An HMO plan typically has lower out-of-pocket costs but may limit your choice of healthcare providers.
  • PPO (Preferred Provider Organization) – A PPO plan allows you to see any healthcare provider but typically has higher out-of-pocket costs.
  • Short-Term Health Insurance – Short-term plans may offer lower premiums but higher out-of-pocket expenses when you need medical care. However, they may be a suitable gap option for someone in between jobs or who has missed their employer’s open enrollment period.

What Does Comprehensive Health Insurance Cover?

Comprehensive health insurance typically covers the costs associated with most routine doctor’s visits and other necessary medical treatments for illnesses and injuries. This may include preventative care, such as routine check-ups and screenings to detect potential health problems as early as possible. It may include treatments for chronic conditions, such as diabetes or cancer. Some comprehensive health insurance plans may even cover dental and vision care depending on the specific provider and plan. These are the types of medical care usually covered through a comprehensive health insurance plan, though they may vary by plan tier, so always check with your provider for more specifics:

  • Preventative care, including chronic disease management
  • Emergency room care
  • Urgent care
  • Outpatient care
  • Hospitalizations
  • Surgeries and other procedures
  • Diagnostic testing, including labs
  • Prescription drugs
  • Mental health care
  • Pregnancy, maternity, and newborn care
  • Rehabilitative services and equipment
  • Pediatric services

How Does Major Medical Insurance Differ From Other Types?

Comprehensive health insurance differs from other types of coverage in that it includes a wide range of medical services rather than focusing on one specific area. For example, catastrophic health insurance only covers major medical expenses after you meet a high deductible, while an HMO plan may limit your choice of healthcare providers who are considered in-network. Comprehensive health insurance is exactly what it sounds like – more comprehensive coverage than most other health insurance plans. If you frequently need medical care for a chronic condition, having more extensive health insurance coverage may be beneficial. Additionally, if you value having more flexibility with your healthcare provider network, comprehensive health insurance may be a good option.

What Are the Benefits of Comprehensive Health Insurance?

Could you use comprehensive health insurance? Definitely, unless you’re independently wealthy (which most of us aren’t). All it takes is one life-threatening medical emergency involving surgery or hospitalization to put most Americans on the path to financial ruin. Peace of mind that you’re protected against unexpected healthcare costs is one of the biggest benefits of comprehensive health insurance.

Because it typically includes preventative care coverage, you can catch potential health issues early enough to make a difference in your diagnosis and treatment. This can help reduce your overall healthcare costs in the long run. Comprehensive health insurance also usually gives you access to a larger network of healthcare providers, giving you more freedom about where to go for your comprehensive medical care in the DFW metroplex and elsewhere across Texas.

Costs of Comprehensive Health Insurance – Are They Worth It?

You’re not alone if you’re looking for the best medical insurance coverage at the most affordable price. Comprehensive health insurance costs can vary depending on factors such as your age, location, tobacco use, and current health status. Different plans and tiers will determine how much you pay in premiums, deductibles, and out-of-pocket costs. Generally, these plans tend to be more expensive than other types of limited-benefit health insurance due to their extensive coverage. However, many employers offer comprehensive health insurance as part of their employee benefits packages, which can help offset their costs. This type of coverage can also be obtained through the Affordable Care Act (ACA) marketplace and directly through a health insurer or third-party broker.

Determining If Comprehensive Health Coverage Is Right for You

Whether or not comprehensive health insurance is the right choice for you depends on your individual needs and circumstances. Consulting with a trusted insurance provider can help guide you in making an informed decision. Custom Health Plans tailors health insurance plans for Texas individuals, families, small businesses, and the self-employed. Whether you reside in the DFW metroplex, Plano, Austin, Houston, or San Antonio, we can help you find the best health insurance plan for your needs and budget. We specialize in creating customized, affordable health insurance plans. If you’re on the fence about comprehensive health coverage, we can help you determine if it’s a good fit for you and your family. We work with many of the nation’s top health insurance providers, including:

  • Aetna
  • Cigna
  • Humana
  • United Health One
  • BlueCross BlueShield of Texas

Safeguard Your Future With a Customized Health Insurance Plan

Having some form of health insurance coverage is crucial for safeguarding your financial well-being and ensuring access to quality healthcare when you need it. However, it’s critical to consider your budget and needs when deciding on the right type of health insurance coverage for yourself and your family. With comprehensive medical care and coverage, you can have the assurance of being well-protected for a variety of medical services in case of unforeseen health issues. Contact Custom Health Plans to speak with one of our friendly insurance agents to determine if this type of major medical insurance is the best fit for your situation. Don’t wait until it’s too late – invest in a healthier, more secure tomorrow today!

How I Tricked My Brain Into Liking Running

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It’s common knowledge in my household that Monday at 5:55 a.m. is the worst time of the week. That’s because Monday is a running day, and I hate running.

I have always hated running. In elementary school, I dreaded the mile run test and was always in the back with my fellow gym class rejects. In college, I was the only baseball player who could stretch a double into a single.

I’m 6 feet 7 inches tall and overly leggy, with knees that wobble in six different directions when I run. And yet, it’s crucial — especially in middle age — to challenge one’s body with a little intense exercise every week.

I don’t have access to a pool or lake, my ceilings are too low for trampolines and doing more than one HIIT workout per week quickly gets boring. Running offers intensity while distracting me with pretty scenery. Besides, 20 minutes later, I feel amazing.

After years of tinkering with ways to start running, I have finally come up with a three-part recipe for learning to tolerate this horrible form of exercise.

But before you start, make sure you are doing fun movements on other days. If your only exercise is running and, like me, you hate it, you won’t stick with it. Walk if you like that, swim if it’s your jam. I have a kickboxing dummy, a pull-up bar and some battle ropes that I genuinely look forward to using. Don’t make every workout a slog.

In past stories for the Well desk, we have mentioned the importance of “reward bundling.” That’s a fancy term for treating yourself every time you do something that you don’t want to. But what we haven’t said is that reward bundling can actually train your brain as if you were a drooling dog.

Here’s how it works: One of my favorite podcasts is a movie review show called “The Rewatchables,” with Bill Simmons. I listen so often that I feel like Bill and his crew are actually my friends. But I never allow myself to listen unless I am running or getting ready to run. Ever.

This was essential, because in the short term, I started to look forward to running just so I could hang out with my imaginary friends and get their takes on “Forrest Gump” or whatever. And over time, something strange happened. I would wake up feeling dead set against running, flip on the podcast and suddenly be in the mood.

Psychologists call this either “classical conditioning” or “that thing that Ivan Pavlov did to his dogs when he pressed a buzzer before dinnertime.” Eventually, every time he did, the dog drooled. Humans are susceptible to this as well; it’s a key part of the placebo effect and modern marketing.

“I love it, it’s like a ritual,” Dr. Luana Colloca, a psychology professor at the University of Maryland and an expert in classical conditioning and placebo effects, said of my method.

Dr. Colloca said that she does something similar, except with smell. Every time she starts a Peloton session, she lights a lemon-scented candle. Now, just smelling that scent subtly puts her in the mood to ride.

Even when she’s not really feeling like exercising, she said, “it’s sort of an automatic response.”

I was raised to believe that runners run. They don’t walk — that’s for walkers. So I usually run up the small hill near my house and then down a big hill. But on the way back up that monster, I occasionally (OK, fine, almost always) walk.

Every time I slow down or rest, it feels and sounds like failure, often because I’m muttering expletives. But Chris Beedie, a sports psychologist and professor at Kent University, said that I need to realign my thinking.

“We’re not living in the 1970s anymore. There’s no ‘walking is a sign of weakness,’” he chided. “It’s a structured part of your movement.”

If you want to go for a 40-minute run, Mr. Beedie said, plan your timed breaks beforehand, perhaps every 10 minutes. Or plan to take them whenever your heart rate rises to a certain level or when you reach a hill.

Almost all of the serious marathoners he talks to take breaks at some point, and those breaks can even make for faster times overall. However, stopping altogether is not great for the body, he said, so I should try to at least walk. And presumably save my breath by not cursing at the pavement.

Some days, even podcasts and promises of breaks aren’t enough to get me out the door. For that, I have Snitch, a slightly dopey, highly enthusiastic dog who waits at my door every Monday at 5:55 a.m.

Snitch needs exercise like Cookie Monster needs sugar, and if I don’t take her running, there’s a good chance she will take it out on my shoes.

Research suggests that dog owners (especially ones in Scandinavia) may live longer than the rest of us, presumably because furry friends make us happier and more active. And while some are skeptical of this, I would argue it’s all about the kind of dog you get.

If you are looking for a running partner pet, I recommend a breed that’s athletic, but not too athletic. A pug is no good, but don’t make my mistake either. Snitch is a husky/beagle/gazelle mix who once lasted 16 miles on a set of mountain trails and looked ready for another 16. She’s exhausting. Find a middle ground — friendly with a dash of lazy.

In the end, I can’t promise that you will ever come to enjoy running. I’ve been doing it for two years now and I still mostly hate it. But every now and then, with the sun coming over the mountains, my buddy Bill in my ear and Snitch frolicking like an unhinged hyena at my side, I’m glad I made the effort.

THE MIDDLE SEAT BLUES 🎶

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Airline travel is not just a continuing challenge for most of my patients, but being stuck in the middle seat is no fun for anyone (and yes, I’ve been there often enough😀). 

So, I guess, someone had to write a song about it! 🎸🎶🎸

In fact, as part of my new musical adventures, I have just recorded my first blues single, which should be out on Spotify, Apple Music, Amazon, and everywhere else in a couple of weeks. 

If you want to learn more about Dr. Sharma, the blues musician, please follow me on facebook or instagram.

You can also sign up on my Music Page for an exclusive preview of my song and other goodies. 

Welcome on board!

@DrSharma
Berlin, D



Introducing The Ritchey Comp Buzzard Bar: The Fun Begins!

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 Ritchey has been busy over the weekend trying to take your adventures to the next level. Yes! you heard it right. The new Ritchey Comp Buzzard Bar is here and it certainly is worth the mention. It’s perfect for off-road riding, bikepacking, and all-day riding. 

Ritchey HandlebarRitchey Handlebar
Credits @RITCHEY

What’s New?

The Comp Buzzard is not like the typical handlebars in the market. It has a 70mm flat rise which supports a more upright riding position. If you have a bike with a lower stack height, the handlebar will help lift off the pressure from your wrists due to the rise. It also helps you have a better vision of the path ahead. 

All the features of the handlebar are extremely practicle for instance, the 820mm width. With this, you have a good control over rougher tracks and not to mention the extra space you have to fasten bags and accessories. 

Tech DrawingTech Drawing
Credits @RITCHEY

Specs

Here are the tech specs:

Feature Specs
Material Double-butted 6061 alloy
Width 820mm
Rise 70mm flat rise
Backsweep 27.5°
Clamp diameter 31.8mm
Bar-end compatible Yes
Weight 367g
Color BB black

The bar is available at Ritchey for jusr $49.95!

Featured Image Via ritcheylogic.com

Also Read: Cyclist Fighting For Life After Developing A Saddle Sore!


Should you have any questions or require further clarification on the topic, please feel free to connect with our expert author Lalarukh Baber by leaving a comment below. We value your engagement and are here to assist you.

Is EMOM the Most Efficient Method of Training?

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Time: You don’t have a lot of it to spare, but you can’t exercise without spending it. You could rush between exercises like the Tasmanian Devil — and risk injury. You could cut your workout short — and miss out on important movements. Or you could choose a workout where working against the clock is built into the program.

That would be the every-minute-on-the-minute, or EMOMapproach. It’s a challenging, scalable, and surprisingly fun take on standard-issue strength training.

Here’s how to put EMOM workouts to work for you, whatever your goals may be.

What Are EMOM Workouts?

Image of Two Athletes Doing Push Ups | EMOM Workouts

In an EMOM workout, you exercise in one-minute blocks. In each block, you perform a predetermined number of reps of a given move, and then rest the remainder of that minute.

This approach emphasizes work density, or the amount of work you can perform in a set time period.

In a normal strength-training program, 10 reps of squats might take you 10 seconds, or it might take you 50 seconds. But in an EMOM workout, you’re on the clock the whole time, and speed (without losing form!) is of the essence. That incentivizes moving efficiently and quickly and guarantees that both your muscles and your cardiovascular system get a killer workout.

“I also love the EMOM approach because it’s so easy to vary the intensity,” says Jolie Kobrinsky, RKC, TRX, owner of Elektren Studio in Seaside, CA. “Everyone from an elite athlete to a senior trainee can do the same workout in the same amount of time.”

And by adjusting the load, exercises, rep patterns, and workout structure, you can adjust the EMOM approach for nearly any fitness goal, whether you’re aiming for greater strength, bigger muscles, less fat, or greater speed and athleticism.

Benefits of EMOM Workouts

Here are some of the ways EMOM workouts will change the way you train and help you push your boundaries.

1. Efficiency

Few workout templates are as efficient as EMOM. You have no choice but to follow the clock, eliminating wasted time between sets (or circuits) and exercises. Even if you have just 12 minutes to work out, you can put together an EMOM workout that uses every second of that time effectively.

2. Cardiovascular conditioning

Traditional strength training is usually performed at a relatively slow pace — you complete a set, rest for a few minutes, and then repeat. When you’re on the clock, you don’t get the luxury of waiting until you’re ready for your next set. When it’s go time, you go.

That ensures that your heart rate stays elevated the whole workout, helping you burn more calories as you challenge and increase the efficiency of your entire cardiovascular system.

3. Improved work capacity

Increasing strength and power are worthy goals — and you can accomplish both with EMOM — but the EMOM approach is also a particularly effective way to increase work capacity (i.e., the amount of work you can complete in a given amount of time), which is another key aspect of fitness and one that’s often neglected.

How to Structure an EMOM Workout

Image of Athlete Doing Box Jumps | EMOM Workouts

There are many different ways to design an EMOM workout (e.g., straight sets of the same exercise, supersets that pair different exercises, etc.), but it works particularly well for circuit training.

  • Select a series of exercises, determine your rep count for each move based on your fitness goal, and decide how many times you’ll repeat the circuit (more on how to determine rep counts and circuit rounds below).
  • Structure your circuit so that you alternate either upper and lower body moves (e.g., back squat and biceps curl) or moves that target muscles on the front and back of your body (e.g., dumbbell chest press and bent over row).
  • Set a timer — ideally one you can set to beep at the top of each minute — and press start. There are several interval-timer apps available in the Apple App Store and Google Play Store — we like SmartWOD and Interval Timer.
  • At the top of the first minute, perform the predetermined number of reps of your first exercise. Rest for the remainder of the minute.
  • At the top of the next minute, perform the predetermined number of reps for your next move, resting for the remainder of the minute.
  • Repeat the process until you’ve completed all of the exercises in the circuit, and then begin the circuit again.

Angelo Poli, SPN, ISSA, owner of Whole Body Fitness in Chico, California, points out that most people start off strong in an EMOM workout, completing the work portion of each set in 20 seconds or less, thus earning a leisurely 40-second break.

But as the workout goes on, fatigue accumulates, and the work-rest ratio flips: “Suddenly you’re taking 40 seconds to complete the reps, which means you only get 20 seconds of rest,” he says. “Before long, your rest periods drop to almost zero. By the end of the workout, you’re on the floor, exhausted!”

Types of EMOM workouts

Follow these tips to structure an EMOM workout based on different fitness goals.

EMOM for strength

Woman Does Bench Press | EMOM Workouts

If strength is your goal, choose compound (multi-joint) movements (e.g., bench press, bent-over row, pull-up, lunge, squat), and do four to five rounds of your circuit using relatively heavy loads and low reps (three to five) for each move.

EMOM for athleticism

Woman Does Kettlebell Swings Outside | EMOM Workouts

Choose full-body, explosive movements (e.g., split jump, dumbbell snatch, T-pushup, kettlebell swing), and perform three to four rounds of your circuit using of four to eight reps with moderate loads for each move.

EMOM for fat loss

Woman Does Mountain Climbers Outside | EMOM Workouts

Choose high-intensity, full-body movements (e.g., dumbbell swing, lunge to press, mountain climber, burpee) using lighter loads for higher reps (12 to 15) and more rounds (four to five).

EMOM for muscle growth

Woman Does Pull Ups in Gym | EMOM Workouts

Choose compound moves and use moderate loads and reps (three to four rounds of your circuit with 8 to 12 reps per move).

How to Make an EMOM Workout Easier (or Harder)

One of the best features of EMOM is its scalability, or how easily you can adjust the intensity to suit any level of fitness. “There are four primary ways to vary intensity,” says Poli. “Increase or decrease the load, reps, exercise difficulty, or rest periods. Decreasing that last one is my favorite — mostly because it makes things so diabolically difficult!”

Weekly Meal Plan 4.7.24 – WellPlated.com

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By utilizing a weekly meal plan, you can ensure you and your family are maintaining healthy eating habits, exploring new recipes, and ultimately — saving time (and money!) in the grocery store and kitchen each week.

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Weekly Meal Plan

Grocery Costs

  • Crockpot Lasagna Soup: $19.67
  • Baked Salmon with Sauteed Spinach: $25.75
  • Indian Butter Chicken: $15.56
  • Egg Fried Rice with Baked Tofu: $9.64
  • Butternut Squash Pasta: $11.96

Please note the grocery costs are only an estimate based on the recipe’s serving size and on ingredient prices of a local grocery store. The generated shopping list above includes items like spices and other pantry staples you most likely have on hand, so we have left them out of the grocery estimate. To keep costs down and streamline groceries, refer to any Meal Plan Suggestions listed in blue above.


Tutorials

How to Save Recipes | How to Create a Meal Plan | How to Use Shopping Lists | How to Customize Pre-Made Meal Plans

An Easier Way to Save

With our FREE service, you can save recipes, swap out recipes, and customize your meal plan! Register here and get started today, or log in to see your saved recipes. ENJOY!

Weekly Meal Plan Frequently Asked Questions

How Do I Sign Up to Receive Weekly Meal Plans?

Click here to sign up to receive our Weekly Meal Plans straight to your inbox each Sunday. You’ll need to create an account to save them to your recipe box.

I Have a Big Family – Can I Adjust How Many People I am Planning For?

Yes! Our Weekly Meal Plans are created with a family of 4 in mind. To adjust this to fit the needs of your family, simply press the “+” or “-” symbols underneath each dish to adjust the servings amounts. Doing this will also automatically update your shopping list. You can also adjust serving amounts in the shopping list. For help with this, click here for tutorials. Still stuck? Reach out to us at hello@wellplated.com.

How Do I Access My Previously-Saved Recipes?

Access your recipes here, or navigate to My Recipes in the site menu bar.

Why Should I Meal Plan?

Do you ever catch yourself asking “what should we have for dinner?” multiple times a week? By utilizing our Healthy Meal Plans – ask no more! Meal planning for yourself and a family can be a burdensome task, so let us help! When you follow a weekly meal plan, you can streamline your groceries, use up leftovers in a timely manner, maintain healthy (but delicious!) eating habits, and save time and money each week.

Join today and start saving your favorite recipes

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Bhujapidasana | Shoulder-Press Pose, Arm-Pressure Pose-Nexoye

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Bhujapidasana (Shoulder-Pressing Pose or Arm-Pressure Pose) Steps

1)- Start by standing with your feet a bit wider than your hips in a squatting position. This is like getting ready to sit down. Doing this helps make sure you’re steady and balanced when you do the Bhujapidasana pose. It’s like finding a strong and stable base before you start.

2)- Now bend down a bit and put your hands on the mat, keeping them as far apart as your shoulders. Put your fingers wide open on the mat to make your hands strong and give a good base for the pose. It’s like making your hands really strong and steady to help you do the pose well.

3)- Lift your hips up and straighten your legs while standing on your tiptoes. This makes your leg muscles work together, getting ready for the next part where you lift off the ground. It’s like doing a little dance with your legs to get ready for the big jump

4)- Bend your elbows on purpose and bring your knees close to the backs of your upper arms, just above the elbows. This part needs both strength and flexibility, like a team working together. Your body and breath need to work smoothly, like a dance where everything fits perfectly.

5)- Now, lean forward, making your body move over your hands. Squeeze your tummy muscles to lift your feet off the ground. This helps you balance in Bhujapidasana, like doing a gentle dance. Look straight ahead to stay focused and concentrated.

6)- Once you’re balanced in the pose, enjoy the moment. Stay in Bhujapidasana for a few breaths, feeling the calm and peaceful part of the pose. Let your breath and movements work together to make your practice even better. It’s like reaching new heights in your yoga.

Tamale Pie Recipe | Diethood

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This tamale pie recipe is destined to become a favorite. It features a smoky, cheesy filling loaded with ground beef, corn, green chilis, and a touch of sour cream. The filling is topped off with a tamale-inspired masa crust and baked until it achieves a perfect golden brown topping.

These easy Tex-Mex casseroles are a guaranteed hit with my entire family. Whenever I’m in need of a delicious dinner, I opt for classic options like King Ranch Chicken Casserole, Taco Casserole, or my personal favorite, Salsa Verde Chicken and Rice Casserole.

Overhead image of tamale pie in a skillet near jalapenos, sour cream, and cheddar cheese.Overhead image of tamale pie in a skillet near jalapenos, sour cream, and cheddar cheese.

Tamales have this awesome nostalgic vibe for me. You know, that warm, meaty goodness all snuggled up in a savory, kinda sweet masa? It’s just unbeatable! Enter this tamale pie: it’s like all the cozy feels of ground beef, corn, cheddar, and veggies, all hanging out in this smoky, earthy tamale sauce. Then, it’s all about that golden, cheesy masa harina crust on top that delivers all the tamale texture and flavor without the wrap. Seriously, I can’t stop digging into it.

Why You’ll Love This Tamale Pie Recipe

  • Great Flavors. The combination of the smoky enchilada sauce, the savory ground beef, and the unique mild sweetness of the masa harina topping is top-notch. The flavors will warm you up from the inside out and have you coming back for your second bite real quick.
  • One skillet meal. Aside from the bowl you’ll need to whisk together the ingredients for the masa topping, this recipe only requires one skillet, so cleanup is incredibly easy.
  • Great for leftovers. I promise this tamale pie is even better the next day. The flavors get a chance to meld together and deepen. Make it ahead of time and enjoy it as the week goes on.

What You’ll Need

Grocery shopping time! Buckle up and head to your favorite market. Here are all the ingredients you will need to grab to make this easy tamale pie.

For the filling

  • Olive oil – Used for sauteing the veggies and beef. You can use any neutral cooking oil here.
  • Veggies – Onion, red bell pepper (any color will do), and garlic.
  • Ground beef – I prefer 80/20, but leaner beef will work as well. You can also make this recipe using ground chicken, turkey, or pork. “Beyond Meat” would be a great option for vegetarians.
  • Canned corn – Frozen corn will also do the trick. Just make sure to thaw the corn completely and pat it dry.
  • Mild enchilada sauce – If you enjoy spice, feel free to select a spicier enchilada sauce.
  • Canned diced green chilis
  • Salt and Black Pepper: To enhance the flavors of the dish.
  • Sour cream – The sour cream adds a lovely tangy richness to the filling.
  • Shredded cheddar cheese – Pepper jack or crumbled Cojita cheese are also okay to use.

For the topping

  • Masa harina – This is a relatively coarse flour made from dried corn kernels.
  • Baking powder – The baking powder gives the perfect rise to the topping.
  • Seasoning – Salt, smoked paprika, and ground cumin.
  • Chicken broth – Vegetable or beef broth are acceptable substitutes.
  • Melted butter
  • Canned corn – Feel free to use frozen corn instead, but thaw it and pat it dry first.
  • Shredded cheddar cheese

How To Make Tamale Pie

My recipe for tamale pie with masa is quite simple to make. Follow this step-by-step guide, from sautéing onions and bell peppers to baking a golden cornmeal crust, to make this delicious homemade comfort dish!

  1. Prep. Preheat the oven to 400°F.
  2. Saute the veggies. Heat the olive oil in an oven-safe skillet over medium-high heat. Add the onion and bell pepper and saute until the onion is translucent. Add the garlic and saute until fragrant.
  3. Brown the beef. Add the beef to the skillet and cook until golden brown and cooked through, crumbling it as you go.
  4. Add some flavor. Stir in the corn, enchilada sauce, and green chilis. Season with salt and pepper as desired.
  5. Make it cheesy. Stir in the sour cream and cheese. Cook until the cheese has melted. Turn the heat off.
  6. Make the topping. Whisk together the masa, baking powder, seasonings, chicken broth, and butter until smooth. Fold in the corn and cheddar cheese.
  7. Assemble. Spread the topping over the contents of the oven-safe skillet.
  8. Bake. Bake for 40 minutes.
Tamale pie in a skillet with a spoon scooping out a slice.Tamale pie in a skillet with a spoon scooping out a slice.

  • Select an oven-safe skillet. Because you will be baking the tamale pie in the same skillet you make the filling in, be sure to use an oven safe skillet such as a cast iron.
  • Don’t crowd the pan. When cooking the beef, it is important not to crowd the pan so the beef browns and not steams. I used a 14-inch skillet, which accommodated everything perfectly.
  • Drain. Fully drain the corn and green chilis before adding them to the mix.
  • Toothpick test. Insert a toothpick into the topping of the pie to make sure it’s cooked through. Just into the topping – not the filling. If the toothpick comes out with just a few crumbs, it’s done. If the batter is clinging to it, you need to bake the pie for a bit longer.
  • Turn up the heat. If you like spice, I suggest selecting a medium or spicy enchilada sauce and/or sauteing a seeded and diced jalapeno along with the onion and bell pepper. You could also add a bit of cayenne to the batter for the topping.
  • Try a different protein. You can easily substitute ground turkey or chicken for this recipe. If you don’t eat meat, try Impossible Meat.
  • Fun mix-ins. Consider adding 1/2 cup black beans to the filling. More sauteed veggies are great, too.
  • Experiment with cheese. I love the cheddar here but pepper jack would be fun as well. So would crumbled Cojita.

Serving Suggestions

In keeping with the Mexican theme, I love serving a slice of tamale pie with some good ol’ fashioned rice and beans.

A slice of tamale pie on a plate with a dollop of sour cream on top.A slice of tamale pie on a plate with a dollop of sour cream on top.

Proper Storage

  • To store. Let the tamale pie cool completely before storing it away in an airtight container. You can keep it in the fridge for up to 4 days or in the freezer for up to 3 months.
  • To reheat. Transfer the leftovers to the fridge to thaw (if frozen) before arranging slices in a single layer in a baking dish. Cover and bake for 20 minutes at 350°F or until heated through. Alternatively, microwave a slice or two in 30-second intervals until warm.

More Mexican-Inspired Dinner Ideas

Prep Time 15 minutes

Cook Time 55 minutes

Total Time 1 hour 15 minutes

  • Prep. Preheat the oven to 400°F.

  • Saute the veggies. Heat the olive oil over medium-high heat in a 14-inch oven-safe, heavy-bottomed skillet. Add the onion and bell pepper to the pan. Saute for 3 to 4 minutes or until the onion is translucent. Add the garlic and saute until fragrant.

  • Brown the beef. Add the ground beef to the skillet and cook until browned and cooked through, breaking it apart with a wooden spoon as you go.

  • Add some flavor. Stir in half of the corn, enchilada sauce, and green chilis. Give it a taste and season with salt and pepper as needed.

  • Make it cheesy. Stir in the sour cream and 1 cup cheddar cheese and cook until the cheddar has melted. Turn the heat off and set aside.

  • Make the topping. In a large bowl, whisk together the masa, baking powder, salt, smoked paprika, cumin, chicken broth, and melted butter until smooth. Fold in the remaining corn and cheddar cheese.

  • Assemble. Spread the masa topping over the contents in the skillet.

  • Bake. Pop the tamale pie in the oven and bake for 40 minutes or until a toothpick inserted into the masa topping comes out mostly clean.

  • Serve. Remove it from the oven and let the pie rest for 8 to 10 minutes before serving.

Serving: 10 ounces | Calories: 415 kcal | Carbohydrates: 31 g | Protein: 25 g | Fat: 22 g | Saturated Fat: 11 g | Polyunsaturated Fat: 2 g | Monounsaturated Fat: 7 g | Trans Fat: 1 g | Cholesterol: 87 mg | Sodium: 843 mg | Potassium: 590 mg | Fiber: 4 g | Sugar: 6 g | Vitamin A: 1241 IU | Vitamin C: 20 mg | Calcium: 195 mg | Iron: 4 mg

Nutritional info is an estimate and provided as courtesy. Values may vary according to the ingredients and tools used. Please use your preferred nutritional calculator for more detailed info.

Cisco Access Points among the First to Be Standard-Power Certified by the FCC

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It’s an exciting time in the world of Wi-Fi. The Federal Communication Commission (FCC) recently approved Automated Frequency Coordination (AFC) for service providers. Adding to this momentum, the FCC granted standard-power certification to a range of Cisco Wireless Wi-Fi 6E access points. This means you’ll be able to take full advantage of the 6 GHz band to support your wireless-first strategy. But what exactly is AFC and standard power, who requires it, and how can it benefit you and your organization?

6 GHz regulation, standard power, and AFC

The FCC and other regulators around the world have rules around how the 6 GHz band is used. The primary consideration is the protection of incumbent operators in the 6 GHz spectrum. Until now, 6 GHz Wi-Fi was limited to low-power indoor use cases to avoid interference with other operators, such as fixed satellite and broadcast services. To enable standard power use in the 6 GHz band, there was a need to agree on governance over how the 6 GHz spectrum is used.

The recent decision by the FCC to approve AFC now gives us the ability to deploy 6 GHz using standard power for indoor, outdoor, and external antenna use cases. This is a significant development that allows us to utilize all that the 6 GHz band has to offer. And with the United States and the FCC taking the lead, other countries are bound to follow suit.

How does AFC work?

According to a Cisco whitepaper on 6 GHz regulations, the FCC has set up a framework where organizations can offer AFC as a service. This AFC service will dictate how much power an unlicensed 6 GHz-capable device can transmit on any given channel, or whether the device will be allowed to send at all. Without AFC, incumbents could face interference, which would degrade their ability to communicate within the 6 GHz band.

Using standard power requires the AFC to know the location of the access point. All Cisco Wi-Fi 6E access points, regardless of the stack, can support GPS/GNSS or use geo-location propagation techniques for location determination. Using this location data, the AFC system queries an FCC database to identify incumbents in the vicinity of the 6 GHz signal. If incumbents exist, the AFC will automatically block certain channels or reduce power to parts of the spectrum.

The Cisco AFC solution interfaces with AFC cloud services, per FCC requirements, and provides administrators with granular visibility into the available spectrum and channels, as well as the power allocation for each.

AFC is simple to configure via the Cisco Catalyst 9800 Wireless Controller or with the Meraki dashboard.

AFC status monitoring on the Meraki dashboard

Figure 1. AFC status monitoring on the Meraki dashboard.

 

Standard-power configuration in the Cisco Catalyst 9800 Wireless Controller

Figure 2. Standard-power configuration in the Cisco Catalyst 9800 Wireless Controller.

The need for standard power

Why would anyone need standard power? There are several reasons, but the main purpose is to broadcast Wi-Fi in the 6 GHz band with more power in both outdoor and indoor areas. This includes indoor locations with lofty ceilings and large open environments. Additionally, outdoor areas can now broadcast in the 6 GHz band, which is only allowed in standard-power mode. The overall goal is to provide reliable, fast, and uninterrupted services to users.

Let’s talk about a few examples. Think about outdoor areas at resorts and sports stadiums and how they connect guests to point-of-sale systems, ticketing, and more. Another example is in manufacturing. Imagine a factory floor with automated guided vehicles (AGVs) and autonomous mobile robots (AMRs) connected reliably over distance.

To learn more about 6 GHz Wi-Fi in manufacturing, make sure to register for this upcoming webinar.

Healthcare is another example—massive buildings with long hallways and soaring atriums as well as large outdoor spaces. Doctors, staff, and patients need to remain connected to ensure quality care and access to resources.

Adventist Health, a Cisco customer, weighed in on the announcement. “We’re excited about certification for AFC and standard power. With standard power, we can extend 6 GHz Wi-Fi across our campuses,” said Ed Vanderpool, Senior Network Manager at Adventist Health. “This will provide our caregivers, staff, and patients the speed and quality of 6 GHz Wi-Fi wherever they chose to roam, with jitter-free voice and video communications, fast access to critical data files, and reliable access to cloud applications. When it comes to Wi-Fi and the recent FCC certifications, we trust Cisco for its reliability, capability, and innovation.”

Register for our 6 GHz webinar with Adventist Health here.

Additionally, with standard power 6 GHz Wi-Fi, mobile service providers can densify and extend 5G with powerful and reliable Wi-Fi when and where available. Likewise, retail, education, government, smart buildings, smart cities, and more can take advantage of standard power 6 GHz wireless to improve connectivity and deliver applications at higher speeds with enhanced security, both indoor and outdoor. Quality wireless is a mission-critical service for all these industries.

Wi-Fi 6E, Wi-Fi 7, and beyond

Cisco has the most comprehensive Wi-Fi 6E portfolio on the market, and as we see Wi-Fi 7 standards emerge, we’ll continue to gain even more capabilities to support a growing number of use cases. Wi-Fi 7 builds on the work we have done in Wi-Fi 6E and will take full advantage of AFC to enable the full power of the 6 GHz band.

One of my team members and fellow wireless product marketers, Stefani Johnson, mentioned in her recent blog post that, “Wi-Fi 7 presents an opportunity to land an exceptionally differentiated customer experience, increased revenue and efficiency, and reduced time-to-value for digital initiatives.”

Cisco Wireless expert Anand Gurumurthy also writes about Wi-Fi 7 and says in his latest post, “[Wi-Fi 7] offers super low latency, more robust connection, higher spectral efficiency, better interference mitigation, more power-saving techniques, better roaming experiences, and increased security.”

With an unprecedented number of devices connecting to today’s wireless networks, along with anticipated growth, we are seeing a transformational shift in connectivity across the places we work, shop, and live. It’s in this uber-connected wireless-first world that 6 GHz Wi-Fi and the next generation of applications are driving a new wireless reality.

We have AFC now, it’s time to start dreaming up new use cases. Look at your needs, evaluate your network, and see how you can benefit from standard-power Wi-Fi 6E.

 

To learn more about the Cisco Wi-Fi 6E portfolio, visit the Cisco Wireless product page

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A Must-Watch TedX Talk on Hearing Loss — Blog

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Hearing loss advocacy hits TEDx!

Congratulations to HLAA adviser and hearing loop advocate Juliëtte Sterkens, Au.D. Her TEDxOshkosh talk, Hearing Loss: Beyond Hearing Aids, has over 225k views on the national TEDx Talks YouTube channel and views continue to grow! In the 18-minute talk, Juliëtte explains what it is like to listen with hearing aids and details many of the advanced technologies that help make understanding speech easier in a variety of challenging listening situations.

The talk is a must-watch for people with hearing loss and their families, and also for key decision-makers in government and managers of public spaces around the world.

Juliëtte Sterkens is a Tireless Advocate

Juliëtte Sterkens, AuD, is an audiologist with forty years of experience in hearing rehabilitation turned consumer advocate with the Hearing Loss Association of America (HLAA). She has published numerous articles and has lectured internationally to consumers, audiologists, hearing instrument specialists, and venue operators on the importance of telecoils and other assistive listening technologies.

Among many honors, she has been awarded the Wisconsin Audiologist of the Year, the American Academy of Audiology (AAA) Presidential Award, the Humanitarian of the Year Award from the Arizona School of Health Sciences, and the Larry Mauldin Award from Beltone. Her tireless advocacy has helped loop a growing list of venues across the United States and around the world.

TEDx Brings TED Talks to Local Markets

TEDx is a grassroots initiative, that brings the spirit of TED to local communities around the globe. Organized by individuals in each market, TEDx events include live speakers and recorded talks inspired by the vision and guidelines set out by TED.

The TEDx application process is rigorous and the required preparation for each talk can be daunting. First, the script must be finalized. Then there are hours of memorizing and rehearsing because once the script is finalized, you cannot deviate from it during your talk. Challenging work, but also impactful.

Watch and Share

Juliëtte’s talk has already inspired news articles and press coverage. And it has generated more than 225,000 views at the time of this writing. We expect this number will continue to grow, with your help!

Watch her talk below and please share it so others can hear her important message.

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Book: Hear & Beyond: Live Skillfully with Hearing Loss