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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Unclutter Your Cluttered Life

In this fast paced world we live in, it is so easy to get caught up in this rat race we call life.  No one knows this better than Vonda White, President of Collegiate Risk Management and Author of Success Against the Odds.   We are all moving 100 miles per minute, and between work, school, kids, friends, email, Facebook, voicemails, housework,  etc. it is easy –and inevitable – to become cluttered and out of control.

So how do we take the clutter out of our life?  Some would say, get rid of all of your unnecessary belongings and eliminate possessions that have accumulated over the years.    However, clutter comes in two forms, physical and mental clutter.   Just as we need to organize our belongings, we also need to organize our life.    It is important to be mindful of what clutters our life and what we can do to fix it.

Getting rid of mental clutter can be accomplished the same way as getting rid of physical clutter.  You must first figure out what is important to you.  Once you have accomplished that goal, you can begin to set aside the other things that are taking up your time and energy, and focus on what is important.

How do we organize our lives, and begin to unclutter ourselves?

Make a List of Priorities

Knowing what is important to you is the first step in organizing your life.  Take the time to make a list of what is most important to you, in order of priority.   Life will be a little neater when you gather your priorities in a list that you can physically see.

Rework your Calendar

If you have too much scheduled on your calendar, it wouldn’t hurt to unclutter your Success Planner by rescheduling things that can be done at a later date.   For example, rescheduling a pedicure to free up some time for other things won’t hurt you.   Don’t stress about something you can easily change?

Take a Time-Out

Time to ourselves is sometimes the thing we need to get back on track.  A little breather can be very refreshing.   Taking a step back and a deep breath can put some sanity back in your life when things are hectic around you.

Recognize Time Wasters

Make a list of the things that waste time in your routine.   While talking on your cell phone, IM’ing with your friends, posting on Facebook or checking Facebook status’s or Tweeting are a great form of entertainment, allowing these things to take over your life can be detrimental to your calendar and wreak havoc on your state of mind.   Set aside a certain time of day to get your social media fix.  Remember your priorities on your list.  If you are checking your Facebook while you are in a work meeting or your daughters play, you may not be focused on your priorities at hand and clutter will begin to take over your life.  Set your automatic messages on your phone to alert persons IM’ing you that you will get back to them, and set aside a time of day to do so.  Don’t allow time wasters to overtake your day.

At the end of the day, there are only so many hours to accomplish all of our daily tasks.  Find out what is important to you and focus on your priorities.   Learn to say “No” to things that clutter your schedule and see how balance and serenity will enter into the world around you.

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?

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!

Five Vegetables Anyone Can Grow in a Small Spot

There are a lot of benefits to growing your own organic food. You’ll save money, get the nutrition you need, and best of all, enjoy tastier food.

Sounds great, right? Except for one little problem… I don’t know too many college students who live in a house with a large yard. Well here’s a solution – You can grow these five vegetables in a small area, like on a balcony, back porch or fire escape. Perfect for apartment or dorm living!

1. Black cherry tomatoes
They have a different, well… interesting color than other tomatoes. And though they’re small, they have a rich tomato flavor. Perfect for salads and pastas!

2. Genovese basil
This type of basil is really popular for many reasons, but mainly because its broad leaves have such great flavor. It’s perfect for pesto. Plus the plant will keep giving and giving too. All you have to do is just not let it flower.

3. Rainbow Swiss chard
Not only is it tasty, but it grows into so many beautiful different colors. Once you cut it, it keeps coming back. Swiss chard is so versatile too — you can eat it raw in a salad, sauté it as a vegetable side or braise it with cooked meals.

4. Hot peppers
Perfect for when you need to give a dish that extra punch. You can choose any you like, but I happen to be partial to the serrano. Try putting them into sandwiches and salads.

5. Fairy Tale Eggplant
This plant grows pretty compactly — it’s about an 18-by-18-inch bush — and grows pretty quickly. They’re very sweet and you want to pick them when they’re about four inches long. Roast them on the grill or serve them in pasta.

Source: Food Matters

Top 6 Ways to De-Stress From Finals

Some of the schools we serve had finals last week and others have it this week. But… I guess it really doesn’t matter when you have finals. The point is… you do and they are oh-so-stressful! What’s a student to do?

Here are some ways you can de-stress from finals week:

Lay out in the sun
You can really lay out anywhere. Just find the closest beach, pool or lawn and whip out the towel and sun block. To make it extra sweet, read a fun magazine like Cosmopolitan or ESPN. Something that’s the complete opposite of your textbooks!

Movie marathon
Don’t you just love spending a lazy day with your good-ole pal, Redbox? There really isn’t anything better than spending a day (or two) unwinding with a few good movies.

Host a get together
Share your post-final fun with your friends. Host a small get together, like a game or move night.

Organize your desk
Does your desk look like a war aftermath? Well, you and your desk did just survive finals. Clean it up by throwing away stuff from the semester that you don’t need anymore. And try recycling your old folders and binders by re-using them for the next semester.

Exercise
If you’re finals week was pretty crazy, I’m sure the gym didn’t see much of you. Get back into your exercise routine to wind down from finals and prepare for beach weather.

Take a mini road trip
Who doesn’t love a good road trip with friends? Whether it’s a one day trip or weekend get-away, adventure off to a nearby city, beach or theme park with friends.

We totally give you permission – no, you deserve some time to slack off, relax and have some fun. All-nighters can do a number on your body. So have some summer fun before those summer classes begin.

Be sure to tell us how you de-stress from finals by writing a comment below.

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?