Tag: health tips
The Best Workouts To Target Specific Problem Areas

The Best Workouts To Target Specific Problem Areas

By Lexy Lebsack, Byrdie (TNS)

We all know that squats are a great way to tone your thighs, and crunches target your abs, but how do you pick a group class to get the results you want?

“Every exercise class has its own unique benefits,” celebrity personal trainer Reggie Chambers said. Chambers has suggested a class that would best work the areas you’re most concerned about, from abs to arms.

Trouble zone: legs and butt; Try: spin class
“A spin class works the glutes, the thighs — both inner and outer — and also the calves,” Chambers said. “Do it at least three times a week and you can expect to see results in the first two weeks.” Bonus tip: Chambers suggests keeping your resistance high while standing, which will work your core, too.

Trouble zone: abs; Try: hot yoga
Yoga improves flexibility and strength, especially in your core, Chambers said. (Add heat and you’ll detoxify, too.) Plus it’s great for rehabbing sports injuries and sore muscles. Obviously, check with your doctor first — and don’t forget a non-slip mat.

Trouble zone: abs, arms back; Try: boxing
Boxing works your arms, shoulders, and back, but it also helps your mid-section. “The twisting and turning engages the muscles of your abs that you don’t normally work doing crunches,” Chambers said. “Make sure that you’re actually hitting a bag, it’s the resistance that will give you better results.”

Trouble zone: legs, butt, arms; Try: boot camp
“Boot camp is a total body workout,” Chambers said. “Especially your legs and glutes, since most boot camp classes include lots of squats.” Chambers said you’ll see results within two weeks of starting a bootcamp regime.

Trouble zone: abs; Try: dance class
“Dance works everything from your legs to your shoulders, but especially your abs.” His favorite class? “Zumba is the best workout.”

Trouble zone: upper arms and legs; Try: cardio barre
“Cardio barre classes focus on building your fitness stamina,” Chambers said. “It depends on the class, but you’ll probably be working your upper body and legs the most.”

Trouble zone: abs and thighs; Try: Pilates
Pilates in a great overall body workout — Chambers said it targets your shoulders, arms, core and legs — with the main focus being your midsection and inner and outer thighs. Chambers’ tip for getting faster results? Alternate between floor and machine classes, since they work different muscles.

Trouble zone: legs; Try: running
While not technically a class, Chambers stresses the importance of running if you’re trying to tone your legs. “Try holding two or three pound weights to work your arms, too,” Chambers said.

Get the latest celebrity beauty news, runway trends, health and fitness tips, as well as product suggestions from the experts at Byrdie.com.

(c)2015, Clique Media Inc. All rights reserved. Distributed by Tribune Content Agency. Distributed by Tribune Content Agency, LLC.

Photo: Herald Post via Flickr

8 Exercises You Can Do While Watching Netflix

8 Exercises You Can Do While Watching Netflix

By Deven Hopp, Byrdie (TNS)

In a perfect world, you’d like to make it to the gym, but sometimes after a long day of work, lacing up your sneakers and hitting the treadmill could not sound more unappealing. Curling up with Netflix usually wins out over a good ab-tightening, glute-toning workout. But who said the two had to be mutually exclusive?

Pillow crunches
Stack two pillows at the foot of bed. Lie flat on your back with your feet resting on the pillows and arms crossed over your chest. Inhale to pull your core in, and then exhale as you lift your upper body towards your feet. Slowly lower your body down and repeat ten times to strengthen your entire core.

Roundhouse kicks
Lie on your back with your arms and legs extended. Lift your right leg an inch or two off the bed and rotate it out in a wide circle, keeping your leg straight. Once your leg is level with your hip, bring it up to the center of your body and lower it back down to the starting position. Repeat your circle in a slow and controlled motion five times. Then reverse the direction. Once you’ve completed ten glute- and ab-toning roundhouse kicks on the right leg, switch to the left leg.

Leg circles
Lie on your back with your legs extended out in front of you. Squeeze your legs together and lift them up about three inches off of the bed. Draw a basketball in the air with your toes. Do this 20 times, and then switch directions. For more of a challenge for your lower abdominals, swap the basketballs for figure-eights.

Sit and twist
Lie on your back, knees bent, feet flat. Place your hands behind your head, elbows bent. Exhale as you sit up. Once you reach sitting position, twist your right elbow towards your left knee. Come back to center and lower down. Do 20 sit-ups, alternating the side you twist to each time. You’ll be working your entire core and your hamstrings.

Seated floor taps
Sit on the edge of the couch or bed, legs slightly wider than wide-distance. Extend your arms straight overhead. Keep your shoulders down and stomach pulled in as you lower your body. When your hands reach the floor, raise back up to the upright position. Repeat this slow and controlled movement 15 times to strengthen your back muscles and your core.

Oblique twists
Sit up straight with your feet flat on the floor and your abs engaged. Hold your arms at a 90-degree angle, elbows in line with your shoulders. Keeping your head stationary, start twisting side to side. Do this for 60 seconds to tone your obliques. To increase the calorie burn, pick up the pace and add a punch each time you twist.

Knees to chest
Sitting on the edge of the bed or couch, bring your knees up into your chest, legs squeezing together, core engaged. Lean back as you extend your legs out straight to a 45-degree angle. Your body should be in the shape of a V. Hold that position for a few seconds then return to starting position. Do this 15 times to tone your inner thighs and lower abdominals.

Hip rotations
Lie face down on the bed with your legs extended behind you and your arms folded under your head. Bend your right leg and place your foot on the back of your knee. Keeping both hips flat against the bed, contract your right glute and lift your right knee a few inches off of the floor. Hold that position for a few seconds, and then release. Repeat ten times on the right side before switching to the left. The movement is small, but don’t be fooled — you’ll feel the burn in your glutes and hips.

Get the latest celebrity beauty news, runway trends, health and fitness tips, as well as product suggestions from the experts at Byrdie.com.

(c)2015, Clique Media Inc. All rights reserved. Distributed by Tribune Content Agency.

Photo: Nathalie Babineau-Griffiths via Flickr

Your Health Insurer Won’t Pay? Try, Try Again!

Your Health Insurer Won’t Pay? Try, Try Again!

By Kimberly Lankford, Kiplinger Personal Finance

When you’re dealing with a medical condition or disease, you want to find the best treatment without a lot of hassle from your insurer. But insurers may deny coverage for the specialist your doctor recommended, or send you a bill for care you thought was covered.

To help avoid nasty surprises, choose a policy during open enrollment that covers the care you’re likely to need, and vet the list of in-network specialists and participating hospitals. That doesn’t mean you’ll never run into roadblocks. If you do, these steps can save you thousands of dollars while helping you get the care you need.

Other tips:

1. Lock in a specialist

Getting approval for care up front usually means you won’t have to fight for coverage later. But winning that sign-off can be tricky if your doctor recommends a specialist who isn’t in your insurer’s network.

Some health plans don’t cover out-of-network providers at all. Others may provide limited coverage for out-of-network care but at a much higher cost, perhaps doubling your deductible and boosting your co-payment or coinsurance significantly.

Before stretching to pay for the out-of-network specialist, ask your insurance company about your options. Generally, it will try to find an in-network doctor who can perform the procedure. Contact the doctors the insurer recommends and ask about their credentials, experience and proposed course of treatment. (You might also run their names past the doctor who recommended the out-of-network specialist in the first place.)

Keep track of the doctors you call and what they say. Proving that you’ve covered the bases can be helpful later if you have to make a case for out-of-network coverage.

Even if you hope to work with another doctor, it’s a good idea to visit the specialist recommended by the insurer.

“If nothing else, you get a second opinion,” says Tom Bridenstine, the managed-care ombudsman for Virginia, who helps state residents with coverage questions and appeals. You could decide to work with the in-network specialist after all, or the specialist might agree to write a letter explaining that you have a condition that he or she can’t adequately treat, Bridenstine says.

That happened to Robin Mullins Grunwald, 51, of Clintwood, Va. She had several surgeries for breast cancer starting in 2009, including reconstructive surgery, and her insurer paid the claims. But she ended up with an infection from the reconstructive surgery and developed a hernia.

The hernia surgery was complicated because of the infection, so her doctor recommended a surgeon in Greenville, S.C., who specialized in the procedure.

“I loved the doctor in South Carolina and felt comfortable with him,” she says.

When she tried to get preapproval for the surgeon in Greenville, Grunwald was denied coverage. She appealed and lost. Eventually, she got a recommendation from her insurer for an in-network surgeon in Richmond, but went to Bridenstine for help anyway. He suggested she at least meet with the surgeon in Richmond.

“He was fantastic,” she says of her decision to go with him. Grunwald’s advice: “Communicate with the physician and don’t be scared to ask questions.” Another piece of advice: Keep an open mind.

2. Look farther out

If you can’t find a doctor in your network with whom you’re comfortable, have your insurer cast a wider net, says Denise Sikora, president of DL Health Claim Solutions, Woodbridge, N.J. Sikora specializes in helping cancer patients deal with their medical bills.

She recently helped a client who needed a specific type of brain surgery but couldn’t find an in-network doctor in New Jersey with the experience she was seeking. Sikora kept asking the insurer for more in-network candidates and finally found one in Pennsylvania who specialized in the procedure.

You may have more in-network options than you realize. Kathleen Hogue, president of Mediform Inc., a medical billing specialist in Twinsburg, Ohio, recently helped a client with coverage from a small, local insurer in Ohio that gives patients access to a national network of doctors and hospitals. The client ended up going to the MD Anderson Cancer Center in Houston, a world-renowned facility, for the price of in-network care.

If no in-network solution exists, the insurer may consider your situation a “network adequacy gap” and cover an out-of-network provider as if he or she were in network. At Aetna, for example, a precertification nurse researches the options and, if there are no in-network providers in the area who can supply the service you need, the insurer will authorize the coverage.

You don’t have to stand by while someone else makes this decision. Ask the insurer what information you can provide to strengthen your case. For instance, your insurer might be receptive to a statement from your primary-care doctor saying that he has studied the case and, for this condition, he believes you are justified in seeking treatment out of network, says Hogue.

Some people choose to go to the out-of-network specialist despite the out-of-pocket costs. In that case, try to negotiate a deal. Kirsten Sloan, of the American Cancer Society, says that some plans may agree to pay a portion of the bill at the in-network rate and have the patient pay the balance.

It can help to have the physician’s office call and explain that the doctor is willing to accept in-network payment and get a preapproval, she says. Or you can ask the provider for a cash discount.

3. Review the bill

You may think that all of your care was approved, only to receive a surprise bill from the insurance company. Don’t pay it until you get the explanation of benefits to find out why your claim was denied. (These forms can be difficult to decipher; ask the insurer for a translation.)

The doctor may have billed with the wrong tax ID, or you may have used an old insurance card. In such cases, an appeal usually isn’t necessary, says Patrick Shea, a claims specialist and director of MedicalClaimsHelp.org, in Green Bay, Wis. “You can get the errors reprocessed with a phone call.”

Coding mistakes can also cause problems. The provider’s office may have input the wrong code for the procedure or the diagnosis.

“Sometimes the doctor can resubmit it with a different diagnosis and procedure code, and the charge will be paid,” says Hogue.

To spot mistakes from the start, get an itemized bill that breaks down each cost separately, especially for complex procedures and hospital stays.

“Anytime you receive a bill from a facility, you should ask for a detailed, itemized bill to know exactly what you’re being charged for,” says Pat Palmer, CEO of Medical Billing Advocates of America, Roanoke, Va. You may have been charged for services you didn’t receive, in which case you can usually fix the error with a phone call or by providing the medical records.

4. Fight two fronts

Kim Jacobs, of Lakeville, Minn., faced both authorization issues and clerical errors. Two years ago, she underwent an outpatient procedure recommended by her gynecologist. She’d been told by the doctor’s office that the procedure was authorized, so was surprised to receive a bill for nearly $10,000.

“The doctor’s office said they got the approval, and you don’t think to double-check it,” she says. Her doctor has since written letters to the insurer explaining why the procedure was medically necessary, in hopes of overturning the denial.

In the meantime, Jacobs contacted Palmer and her colleagues for help. They asked the hospital for an itemized bill and successfully disputed several of the charges, bringing the bill down by nearly $4,000. Disputing errors on the bill is a good strategy for knocking down the cost while you’re undergoing the more complicated process of appealing. Jacobs continues to pursue her appeal with help from Palmer and her colleagues.

5. Win an appeal

If you decide to appeal, your case will likely go through several layers of review–first within the insurance company, then from outside doctors, and finally from the state insurance department (or through the Department of Labor, if you’re covered by an employer’s self-funded plan).

Your explanation of benefits and your insurance policy should spell out the procedure and deadlines for appeals. Sometimes you can conduct the appeal via a conference call with your physician, the insurance person who made the claims decision, and your claims advocate, says Palmer.

No matter how you do it, build a strong case.

“I always prepare my appeal as if it’s the only chance I have,” says Sikora. “You have to do the research and pull it all together.”

The first step, she says, is to find out why the claim was denied. Then gather evidence and focus your appeal specifically on that reason.

“I recently did an appeal for someone whose treatment was considered experimental,” she says. “We researched the drug and included about 15 research articles citing that this drug was a standard of care during the fourth stage of treatment.” The case was won on the proof in the medical record that doctors didn’t use the drug the first time–they used it the fourth time, and the treatment helped, says Sikora.

If your insurer denies your appeal, you can generally file one with your state insurance department. Californians, for example, can request an independent medical review through the Department of Managed Health Care and have the case reviewed by doctors who are not part of their health plan.

“Approximately 60 percent of enrollees who submit independent medical review requests to the DMHC receive the service or treatment they requested,” says spokesman Rodger Butler. Find your state insurance department at www.naic.org.

6. Be patient. It can take several months to go through all the levels of appeal.

“I usually keep the provider in the loop and ask him to keep the bill from collection while we’re working on this,” says Sikora. Keep in mind that it’s difficult to get money back once you’ve paid it. Hold out while the appeal works through the system.

Where To Get Help

A medical claims specialist can help you decipher your bills and appeal denials (go to www.claims.org). Most offer a free initial meeting to review the bills and complexity of the case, after which they charge $75 to $120 per hour. You can meet in person, or e-mail your bills and give the specialist permission to access your insurance-claim files online.

Also seek help and resources from advocacy groups, such as CancerCare.org, the American Cancer Society, or the Arthritis Foundation. These groups can help you research commonly used drugs or procedures, and they sometimes have people on staff who will answer claims questions or help with filing appeals.

CancerCare.org also has information about financial resources if your insurer won’t pay your claim and you end up with big out-of-pocket expenses. (c) 2015, KIPLINGER. ALL RIGHTS RESERVED. DISTRIBUTED BY TRIBUNE CONTENT AGENCY, LLC.

Photo: epSos .de via Flickr

Color Your Diet Healthy: Purple Produce Packed With Nutrients

Color Your Diet Healthy: Purple Produce Packed With Nutrients

By Gretel H. Schueller, EatingWell.com (Premium Health News Service)

“Only humans and birds have color vision,” notes David Heber, director of UCLA’s Center for Human Nutrition. He believes the ability to see color probably evolved as a way for us to better see — and eat — the bounty of colorful fruits and veggies. Lucky us!

Colors don’t just make food pretty; they’re a sign of nutritional power. And purple is mighty. This royal shade comes from anthocyanins — disease-fighting antioxidants. The pigment produces red, blue, and violet foods, depending on the type of anthocyanin (there are hundreds).

“The deeper the red-purple, the higher the anthocyanin concentration,” explains Heber, author of What Color Is Your Diet?(William Morrow). Purple potatoes, for example, have antioxidant levels equal to kale and spinach.

There’s plenty of evidence to support the power of purple: Research on anthocyanins indicates they may be effective in preventing certain cancers, reducing the risk of heart disease and Parkinson’s, and improving eyesight.

According to a study at the University of Scranton in Pennsylvania, a group of obese people with high blood pressure eating two servings of steamed purple potatoes a day significantly lowered their blood pressure by about 4 percent (6 points) after a month–making those potatoes almost as effective as oatmeal.

Beyond grocery staples like red cabbage, plums, and eggplant, a cornucopia of indigo-hued produce is now available, including purple asparagus, baby artichokes, Brussels sprouts, carrots, cauliflower, kohlrabi, peppers, potatoes, tomatoes, and wax beans–making it easier than ever to color your diet healthy.

(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)

(c) 2015 EATING WELL, INC. DISTRIBUTED BY TRIBUNE CONTENT AGENCY, LLC

Photo: Liz West via Flickr