Month: November 2025

The most effective exercises to relieve lower back pain from sitting at a desk all day.
Health Problems

The most effective exercises to relieve lower back pain from sitting at a desk all day.

- by Kathryn Lunceford

1. The Cat-Cow Stretch (Mobility)

This is the gold standard for spinal health. It helps lubricate the discs and improves the flexibility of the entire vertebral column.

  • How to do it: Get on your hands and knees. As you inhale, drop your belly toward the floor and look up (Cow). As you exhale, tuck your chin and round your back toward the ceiling like a stretching cat (Cat).
  • Why it works: It moves the spine through its full range of motion, breaking up the stiffness caused by hours of static sitting.

2. Bird-Dog (Stability)

Lower back pain is often caused by a “lazy” core. The Bird-Dog builds the stability needed to support your spine while you work.

  • How to do it: From an all-fours position, simultaneously extend your right arm forward and your left leg backward. Hold for 3 seconds while keeping your hips level (don’t let them tilt!). Switch
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The best Medicare Advantage options for managing diabetes.
Health Insurance

The best Medicare Advantage options for managing diabetes.

- by Kathryn Lunceford

1. Chronic Special Needs Plans (C-SNPs)

If you have a formal diabetes diagnosis, a Chronic Special Needs Plan (C-SNP) is often the best choice. Unlike standard plans, C-SNPs are specifically designed for people with chronic conditions.

  • Tailored Networks: These plans prioritize access to specialists like endocrinologists, podiatrists (for foot care), and nutritionists.
  • Lower Copays: Many C-SNPs, such as those offered by UnitedHealthcare and Humana, feature $0 copays for diabetic supplies and highly reduced specialist visit fees.
  • Care Coordination: C-SNPs often include a care manager to help you sync your medications, diet, and doctor appointments.

2. Top National Providers for 2025-2026

While the “best” plan depends on your zip code, several national carriers consistently lead the market in diabetic support:

  • UnitedHealthcare: Known for its massive provider network, UHC’s 2026 plans emphasize $0 copays for Tier 1 generics (including common diabetes drugs) and $0 diabetic supplies through Optum Home Delivery.
  • Humana:
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The best healthy meal prep ideas for college students facing a culinary equipment shortage
Health Articles

The best healthy meal prep ideas for college students facing a culinary equipment shortage

- by Kathryn Lunceford

1. The Breakfast MVP: Overnight Oats

Overnight oats are the ultimate dorm hack because they require zero cooking. They “cook” in the fridge while you sleep.

  • How to Prep: In a mason jar or plastic container, mix 1/2 cup rolled oats with 1/2 cup milk (dairy or almond) and a spoonful of Greek yogurt.
  • The Add-ins: Stir in chia seeds for thickness, a dash of cinnamon, and frozen berries. By morning, the berries will have thawed, creating a natural syrup.
  • Affordability Tip: Buy a large tub of oats and a big bag of frozen fruit; it’s significantly cheaper than buying individual yogurt parfaits.

2. No-Cook Lunch: Mason Jar Salads

The biggest problem with prepping salad is sogginess. The “Mason Jar” method solves this by layering.

  • The Layers: Start with the dressing at the very bottom. Next, add “hard” veggies that won’t wilt (chickpeas, cucumbers, cherry tomatoes). Then add your
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The most effective strategies for finding affordable health insurance
Health Insurance

The most effective strategies for finding affordable health insurance

- by Kathryn Lunceford

1. The ACA Marketplace and Subsidies

The Health Insurance Marketplace (Healthcare.gov) remains the most critical resource for contractors. Under the Affordable Care Act (ACA), plans are standardized into “Metal Tiers”—Bronze, Silver, Gold, and Platinum—allowing you to balance monthly premiums against out-of-pocket costs.

  • Premium Tax Credits: Most self-employed individuals qualify for subsidies based on their estimated annual income. If your income falls between 100% and 400% of the federal poverty level, these credits can significantly lower your monthly bill.
  • Cost-Sharing Reductions: If you choose a Silver plan, you may also qualify for extra savings on deductibles and copayments.

2. High-Deductible Health Plans (HDHPs) and HSAs

If you are generally healthy and rarely visit the doctor, an HDHP might be your most affordable path. These plans offer the lowest monthly premiums available on the market.

The real “secret weapon” here is the Health Savings Account (HSA). By pairing an HDHP with …

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