The Successful College Student’s Pyramid

Infographics seem to be the coolest thing since sliced bread. It’s easy to understand why. They provide a lot of information in a easy-to-understand and appealing way. If a picture says a 1,000 words, than infographics must say 1,000,000 words!

To expand on the topic of uncluttering your cluttered life (our last blog post), we thought this Successful College Student Pyramid infographic was perfect for our readers. No matter if you’re starting your first semester this fall or you’re looking forward to graduating soon, this guide will help you organize your priorities.

Presented By: Online Colleges

So you should organize your priorities from bottom to top:

1. Learn as much as you can and get the most out of your college education
2. Take care of your health
3. Get social and enjoy the college experience
4. Gain experience (and money) with jobs and internships
5. Take a break sometimes and visit home
6. Party sometimes, just don’t make it a bad habit

Thanks Online Colleges for bringing this infographic to our attention!

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How Beginners and Advanced Exercisers Get Great Abs

Summer is here, which means long summer days at the beach and lazy afternoons by the pool (unless you are taking summer classes). But what does that really mean to most of us…? It’s time to work on our beach-body!

Thanks to an article in SHAPE Magazine, here are the best abs exercises for beginners and advanced exercisers.

Best Abs Exercises for Beginners 

1. Plank

Lie facedown on mat. Place forearms on mat, elbows under shoulders. Place legs together with forefeet on floor. Raise body upward by straightening body in straight line (don’t let your hips sag). Hold position.

2. Side Plank

Lie on your side on mat. Place your right forearm on mat under your shoulder, perpendicular to your body . Place your left leg directly on top of your right leg and straighten knees and hips. Raise your body upward by straightening through your waist so your body is ridged. Hold this position for 30-60 seconds. Repeat on the opposite side.

3. Pallof (Cable or Band) Press and Hold

Adjust a cable machine so the pulley is at chest height. Grab the handle with both hands and walk out so there is tension on the cable. Now, turn 45 degrees so you face sideways in relation to the cable, and assume a hip-width stance with the handle at your chest. This is the starting position . Press the cable straight out in front of you and hold. Brace your midsection and do not let it pull your arms or trunk to the side; the object of the exercise is to resist rotation.

Best Abs Exercises for the Advanced 

1. Half-Kneeling Chop

Attach a rope handle to the high pulley of a cable station. Kneel down so that your outside knee is on the floor but your inside knee is bent 90 degrees, with your inside foot flat on the floor. Your left side should face the weight stack. With both hands, grasp the rope with an over-hand grip at arm’s length, just in front of your left shoulder. Your hands should be about 18 inches apart. Your shoulders should be turned toward the rope, but your belly button should be pointing forward. Your torso should be upright. Allow your torso to rotate as you pull the rope past your outside hip. Don’t round your lower back. Keep your arms straight and core braced. Complete the prescribed number of repetitions to your right side, then do the same number with your right side facing the stack, pulling toward your left.

2. Half-Kneeling Lift (Reverse Chop)

Attach a rope handle to the low pulley of a cable station. This exercise starts in the same position as the half-kneeling chop (above), except you pull the rope up past your outside shoulder. Keep your arms straight and core braced the entire time.

3. TRX Reverse Crunch

Start on your hands and knees and place each foot through the bottom loop of each TRX band. Lift your knees off of the ground and keep your elbows straight similar to a pushup position. Tighten your core muscles and try to keep your back straight. Use your abdominals to pull your knees in towards your chest. Carefully extend the legs to the starting pushup position.

Give us your feedback! What are some more great abs exercises?

The Ugly Truth about Energy Drinks

Before you reach for another energy drink, you should know the facts.

From supermarkets to drug stores, you’ll spot students buying energy drinks to not only quench their thirst but help them survive all-nighters in the library.

Since Red Bull was introduced in 1997, energy drinks have seen a major growth, outpacing nearly every other offering in the beverage market. But do we really know what we are buying? Are these drinks safe?

What is really in energy drinks?

There are so many different kinds of energy drinks now-a-days. From Red Bull to Five Hour to Monster, students have many options when deciding their liquid source for energy. So of course recipes vary, but the common element in energy drinks is caffeine.

A standard cup of coffee has about 100 mg of caffeine, a cup of tea 50 mg and a can of coke cola 35-55 mg. How much caffeine does energy drinks have? Well, definitely more. Try anywhere from 50 to 500 mg of caffeine in a single serving.  And the addition of guarana (a South American plant extract that contains additional caffeine) ups the caffeine dose even more. Although the FDA regulates the amount of caffeine in soft drinks (maximum of 71 mg per 12-oz serving), there is no such limit for energy drinks.

Caffeine is a stimulant. Scientific studies in adults show that caffeine can increase alertness, improve concentration and enhance mood. Modest caffeine intake (less than 400 mg per day) is safe for most adults. But too much caffeine can cause problems, including restlessness, irritability and difficulty sleeping. Massive caffeine overdoses can cause reduced blood flow to the heart and abnormal heart rhythms.

Many energy drinks also contain sugar. Sugar is “real energy.” Your body can use the sugar as fuel to do work. But don’t forget that extra sugar means excess calories. A steady consumption of sugar-filled energy drinks will lead to weight gain.

Other ingredients, including the amino acid taurine, ginseng and assorted vitamins, probably have little to no impact on a person’s perceived energy level. Although manufacturers tout the importance of these additives, their purported benefits are unproven. One note of caution-ginseng can interact with a variety of prescription medicines.

Are energy drinks safe for you?

Energy drinks have not been proven safe. In fact, because they are classified as supplements, they are not even regulated by the FDA. This means that their ingredients are not tightly controlled and their health effects are largely unstudied.

We do think that an adult who consumes an occasional energy drink (one a day) is unlikely to suffer harm. But too much can lead to caffeine overdose and health problems, and mixing energy drinks and alcohol is such a bad idea – Don’t do it for the sake of your health!

Before you reach for that magic bottle that promises enhanced alertness, concentration and physical performance, you need to remember the facts. Instead get a good night’s sleep, exercise regularly and eat well… these are the real energy magic-makers.

Why You Should Eat Like a Turtle

Are you a fast or slow eater? One thing that these two people have in common is being made fun of. Slow eaters get in trouble for taking too long and making their friends wait while fast eaters are consistently being asked questions like, “did you even chew your food?” Studies have proven that one pace is actually better than the other, in terms of your health.

So which is better for you… to eat quickly or slowly?

The answer – it’s better to be a slow eater. Why?

Problems of eating too fast

Eating too much

Most Americans eat too fast, and as a result, they take in too many calories before they realize how much they ate. According to WebMD, it takes approximately 20 minutes from the time you start eating for your brain to send out signals of fullness. Leisurely eating allows ample time to trigger the signal from your brain that you are full. And feeling full translates into eating less.

Recent research presented at a meeting of the North American Association for the Study of Obesity showed that overweight men and women took in fewer calories when they slowed their normal eating pace.

Higher risk of diabetes

Healthy experts have long warned that fast eating can lead to weight gain, but what you might not realize is that wolfing down your food can also lead to another health consequence: a higher chance of developing type 2 diabetes. Yeeks! Lithuanian researcher found that speedy eaters were two and a half times more likely to be diagnosed with type 2 diabetes than those who eat at a more snail-like pace.

Bloating

According to Live Strong, bloating can occur when you add excess air to your stomach, causing your stomach to feel larger or uncomfortable than it usually does. One of the problems with eating quickly is that it introduces excess air into your digestive tract. Also, you have a tendency not to chew food as thoroughly when you eat quickly. This can cause larger pieces of food to become trapped in your stomach, which might give you the sensation that food is sitting uncomfortably.

Benefits of eating slowly

Eating slowly not only helps you eat less calories, it enhances the pleasure of the dining experience. Here are the benefits of eating slowly:

Eat less calories

No bloating

Savor your food

Enjoy the dining experience

Feel full faster

Solution

To master the art of slow eating, put on some music, light a few candles, turn off the TV and any other distractions, and concentrate on your meal. Perhaps the perfect place to start your turtle-like eating pace is at dessert. Take a bite, eat it slowly, savor it, and do nothing but enjoy the flavor, texture, and experience of the delicious dessert. Try also putting your fork down between bites, this can help to extend the amount of time you eat.

The researchers aren’t sure exactly why this is the case, but it’s worth remembering next time you’re sitting down to a meal. Eat a little slower and savor your food longer.

Are you a fast eater or a slower eater?

Use Coupons For Prescription Medications

Greater savings is available using coupons for brand name prescription medications.

Pharmaceutical companies offer coupons for discounts or rebates for two reasons:

1. To encourage you to try their medication

2. To keep you on their medication

Coupons are available through your doctor, your pharmacist or online. Try a Google search for “drug name” and “coupon.” You may even find offers in your local newspaper or favorite magazine.

Some pharmaceutical companies offer coupons for a free trial of medication, from a three-day introductory offer to an entire month’s prescription free. Others offer a discount or rebate on your out-of-pocket expense, including co-pay amounts, as high as $50 per month. Some are one-time offers, but many are renewable for a few months, or a year, or even for as long as you require the medication. The reusable for a few months or a year, or even for as long as you require the medication. The reusable coupons usually come in the form of a plastic card that you present to the pharmacy each time you need a refill. If the discount is in the form of a rebate, make sure you keep your receipts.

Some of these programs are not available to government-sponsored (Medicare and Medicaid) prescription plan beneficiaries.

A second type of coupon is offered through retail pharmacies and commonly involves new or transfer prescription. The coupon may be worth more than the price of the drug you are purchasing! Some stores will honor another retailer’s coupon as well. Potentially you could actually make a profit — transfer a $5 prescription and receive $20 in store merchandise.

Retail pharmacy coupons may appear in local publications, or show up in your personal mail. In general, they apply to either generic or brand name medications. Discounts may be offered on current or future prescriptions, other store merchandise, or even gasoline purchases. Some retailers offer gift cards rather than discounts. Large retailers offer gift cards rather than discounts. Large retailers offer coupons and discounts online as well. Go to your local pharmacy’s website for additional information.

If you’re lucky, you may able to combine a retail pharmacy coupon with that of a pharmaceutical company.

Happy coupon hunting!

Are you spending too much on prescription drugs?

If you have prescription coverage, odds are you have a formulary, which can save you a lot of money on prescription drugs.

What is a formulary?

A drug formulary is a list of prescription drugs (both generic and brand name) that are preferred by your health insurance plan. Your plan may only pay for medications that are on their “preferred” list, unless your healthcare provider talks with your health plan and gets prior approval.

Most insurance companies maintain formularies, or a list of drugs that they pay for as a plan benefit, usually using a tiered system. Less expensive drugs have the lowest co-pay (Tier 1), the most expensive drugs have the highest co-pay (Tier 3), and the remainder lie in between (Tier 2). This tier designation does not go strictly on retail price — insurance companies negotiate for discounts that sometimes may make a costlier drug preferred over a less costly one.

Formularies are organized along therapeutic classes. For example, they all contain several blood pressure pills, antibiotics and diabetic medications, though often only one mediation from each therapeutic sub-class.

How do I save money on prescription drugs with my formulary?

If your doctor chooses from your list of preferred drugs or formulary, it will save you money. How does your doctor know what to choose? In short, your doctor doesn’t… not unless they have access to your formulary or list of drugs covered by your insurance plan. Get two copies — bring one with you to every doctor visit. Have your doctor keep the other in your chart for reference.

Tier 1 drugs may not necessarily be your first choice. You may be intolerant of a certain drug, or perhaps unresponsive to it. You may be stable on a particular name brand prescription for years already and are therefore hesitant to make a change. Some medications require blood level monitoring, and levels may be more consistent with brand name medications. Switching to a generic may not save you money if you need to have your blood level checked more often.

Additional savings are available in the form of coupons or rebates from pharmaceutical companies, which may save you $20 to $50 off your co-pay, thereby lowering your out-of-pocket cost for a higher tiered drug to the same as that of a lower tiered medication.

So to sum it up… know your formulary and partner with your doctor to save money!

Like us on Facebook!

When it comes to your heath, we have your back. So what’s not to LIKE?

Like us on Facebook and follow us on Twitter @StudentHealthy for helpful information about your health!

Our Facebook page got a makeover! And so did almost every page… thanks to Facebook’s new, Timeline. But that’s beside the point. We are very excited to be more active on our Facebook and Twitter pages. We use these communities to give our schools, and students like you, useful information while also answering any questions you have about your insurance plan.

Our Twitter followers and Facebook fans get helpful information daily about their health insurance, being healthy and succeeding in college. Things like…

• Information about their insurance policy and coverage
• How to eat well in college
• Ways to succeed in your classes, major and job search
• Fun workouts that actually work
• Advice about how to save money on healthcare
• And more…

Be assured that you’re insured with us! When it comes to your heath, we have your back. So what’s not to LIKE about us? Like us on Facebook and follow us on Twitter @StudentHealthy today!

College Students Should Make Exercise A Habit

Having exercise as a habit means never thinking twice about working out!

Recently the Founder and CEO of Collegiate Risk Management, Vonda White gave advice to Pretty Hard Work on how to get motivated to work out. Working out is very important for being healthy and succeeding in college… so here’s the scoop on exercise motivation.

First off — Here’s some insight on Ms. White. Vonda not only started the successful student health insurance company, Collegiate Risk Management in 1996, she has also become a success coach and author. Her book, Success Against the Odds and Success Planner have helped others turn their dreams into reality. She strives to inspire and help others achieve their goals through her effective goal-getter process. Learn more here!

In the article on Pretty Hard Work, Vonda explains how the best way to get motivated to work out is by making it a daily habit. You want to stop saying that you “should” work out and just start doing it one day. It only takes 21 days to have a new positive habit, after all! So decide right now when, where and how you will work out regularly.

Try looking at exercise like school — you have a set schedule on when and where your classes are that you can’t change. If you skip class, you’ll miss valuable information that may hurt your grade or even worse… your future. Therefore slacking off isn’t even an option — You work hard and finish strong with positive results!

Don’t waste another minute of wishing you were fit. See below how to get motivated and make exercise a habit!

So… what motivates you to work out?

Not all doctors see eye to eye

Not all eye doctors are created equal!

An optometrist, also commonly referred to as an “eye doctor”, is not a physician, but rather a trained professional licensed to examine patients for visual defects, and to prescribe glasses and contact lenses.  The glasses themselves, are made by an optician.  An optometrist usually offers a lower examination fee that an ophthalmologist.  If you’re healthy, have no insurance, and only need a pair of glasses, see your local optometrist (or the one employed at your local superstore).

However, if you have a medical problem, it may cost you less to see an ophthalmologist.  Ophthalmologists are physicians trained in the diagnosis and treatment of diseases of the eye, including cataracts, glaucoma, or problems resulting from diabetes or high blood pressure.  Ophthalmologists prescribe eye medications and perform eye surgery, but often prescribe eyeglasses or contacts as well.  Ophthalmologists are covered under your insurance (including Medicare) the same as any other specialist, such as a cardiologist.  (Traditional Medicare does not cover optometrists).  Any person who has high blood pressure or diabetes has a valid reason to see an ophthalmologist.

Physicians and optometrists both refer to ophthalmologists for a variety for conditions including certain infections, injuries to the eye, uncorrectable visual problems, lazy eye, glaucoma, cataracts, persistent styes, macular degeneration, diabetic or hypertensive retinopathy, iritis, and droopy eyelids.

Even if you have no disease of the eye other than poor vision, your insurance may cover a visit to a medical eye doctor.  Again, check your policy first for coverage, and your list of covered physicians (ophthalmologists), optometrists and opticians.  Hopefully this information will help you see your way to savings.

CRM Tip: Most student plans do not cover anything but injury or disease of the eye, so you may need to purchase a separate “Vision Insurance Plan” for help with paying for your glasses or contacts. These are very inexpensive and can cost as little as $15 for a discount vision plan through Co-Health USA. Visit the products page on our website to check it out!

It never hurts to ask

Overall, doctors are a compassionate group.  They became doctors to help people after all.  Given the right circumstances, most would consider granting a discount.  However, before you ask, there are a few things to keep in mind.

First, your doctor may have already discounted their fee without you even asking.  Perhaps they only charged you for ten minutes of their time when you have taken thirty. The receptionist may be able to tell you if this is so, or could apprise you of your doctor’s usual and customary charges.

And, a word about co-pays.  Your doctor is required by law and contract to collect these payments.  Under most co-pay situations the fee has already been “adjusted” downwards by 20 to 50 percent.  If a doctor charges you say, $100, insurance often knocks that down to about $65, the remaining $35 simply disappearing as a “negotiated” adjustment.  Of the remaining $65 a good $40 goes to overhead (staff, rent, utilities, malpractice insurance, equipment, etc.).  If your insurance pays $40 of the $65 negotiated fee, that leaves your $25 co-pay to cover the doctor’s time with you.  These “negotiated fees” have dropped so low that many doctors are finding it difficult to stay in business.

In summary, if you have financial concerns, talk to your doctor about a discount.  Some doctors offer small billing discount for cash up front and others allow interest-free monthly payments.

Also, check out your Health Center on campus!  Health Centers have doctors, nurses and nurse practitioners who can care for you at a discount.  Student Health Centers are great place for SAVINGS!

CRM Tip: Be reasonable, but it never hurts to ask!