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J.C. Lewis: Your Partner For Group Health Insurance In Arizona

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J.C. Lewis: Your Partner For Group Health Insurance In Arizona


Navigating the complexities of group health insurance can be a daunting task for small business owners. And owners in Arizona are no different. For example, striking a balance between providing competitive benefits for your employees and managing costs effectively is no small feat.

That’s where J.C. Lewis Insurance Services comes in. As a trusted local insurance brokerage firm serving Arizona, we specialize in helping small businesses find tailored health insurance solutions. Here’s why partnering with J.C. Lewis for your group health insurance needs is a game-changer for your business.

Small business owners in Arizona are very much on board with offering their employees health insurance plans, despite the fact that those with less than 50 full-time exempt employees are not required to do so. According to information from employee benefits administration firm Mployer,

“In Arizona, 69% of SMEs provide medical benefits for their workers, and 70% of employees take advantage of the opportunity. With 93,000 small businesses in Arizona with over 350,000 employees, the employer covers 77% for individuals and 65% for families on average.”

 

a small paper family, a stethoscope, and two sculpted hearts

 

Why Work With A Local Insurance Brokerage Firm?

Choosing a local brokerage like J.C. Lewis Insurance Services offers several advantages that national providers or direct insurance options often lack.

  • In-Depth Knowledge of Local Markets
    Arizona’s healthcare landscape has unique characteristics, regulations, and provider networks. A local brokerage is intimately familiar with these details, ensuring that you’re not only compliant with state laws but also getting access to the most competitive plans in your region.
  • Personalized Service and Tailored Solutions
    Unlike national firms that rely on a one-size-fits-all approach, we at J.C. Lewis take the time to understand the unique needs of your business and employees. Whether you’re a family-owned company or a small but growing enterprise, we craft personalized solutions to meet your goals.
  • Access to Local Networks
    By working with a local broker, you gain access to Arizona-based healthcare providers and networks that best suit your employees’ needs. This is especially valuable for businesses that want to offer employees convenience and continuity of care.
  • Rapid Support and Accessibility
    When you partner with a local broker, you’re not just a number in the system. If an issue arises or you have questions, J.C. Lewis Insurance Services is just a phone call away. Our team is ready to provide prompt, hands-on assistance.

 

The Value Of Group Health Insurance For Small Businesses

While individual employees can obtain their own coverage, offering group health insurance isn’t just a perk for your employees; it’s a strategic investment in the future of your business. Here’s how:

  1. Attract and Retain Top Talent
    Arizona’s job market is competitive, especially for skilled professionals. Providing group health insurance demonstrates your commitment to employee well-being, making your company more attractive to prospective hires and more likely to retain your current workforce.
  2. Boost Employee Morale and Productivity
    Healthy employees are happy employees. Group health insurance empowers your team to take charge of their healthcare needs, reducing absenteeism and improving workplace morale. A healthier workforce also leads to increased productivity and fewer disruptions in daily operations.
  3. Cost-Effective Solutions
    Group health plans often cost less per employee than individual plans, thanks to group purchasing power. Additionally, employers can benefit from tax advantages, such as deducting premiums and potentially qualifying for tax credits.
  4. Compliance and Risk Management
    Healthcare laws and regulations can be complex, particularly for businesses operating in multiple states. J.C. Lewis helps you navigate compliance requirements, reducing your risk of penalties and ensuring your business meets its legal obligations.

 

Making It Easier: How J.C. Lewis Simplifies Group Health Insurance

At J.C. Lewis Insurance Services, we take the stress out of managing group health insurance. Here’s what we bring to the table:

  • Expertise in Small Group Insurance

We specialize in helping small Arizona businesses with 1-49 employees. Whether you’re offering health insurance for the first time or looking to improve your current benefits package, we can guide you through every step.

  • Comprehensive Plan Options

We offer a wide range of health insurance plans from top-rated providers. This allows you to compare coverage options and find the best balance of cost and benefits for your business.

  • Hands-On Guidance from Start to Finish

Our team assists with everything from plan selection and enrollment to renewals and ongoing management. We also help educate you and your employees about the coverage options available, making the entire process seamless and stress-free.

  • Advocacy for Your Business and Employees

Should issues arise—whether it’s a billing error or a coverage dispute—we act as your advocate. Our goal is to resolve problems quickly and ensure you and your team get the benefits you deserve.

 

Why J.C. Lewis Stands Out In Arizona

As a locally focused brokerage firm, we got our start in Northern California. Today, J.C. Lewis Insurance Services is uniquely positioned to serve Arizona’s small businesses. Here’s why we’re the right partner for your group health insurance needs:

Deep Roots in the Community
We understand the challenges and opportunities Arizona businesses face because we’re part of the community. Our team is committed to helping local businesses thrive by providing reliable, affordable health insurance solutions.

Proven Track Record of Success
With years of experience in the industry, we’ve built a reputation for excellence and reliability. Our clients trust us to deliver exceptional service and expertise, year after year.

Focus on Your Success
At J.C. Lewis, your success is our priority. We know that health insurance is just one piece of the puzzle when it comes to running a successful business, and we’re here to make that piece fit perfectly.

 

a health insurance form with a stethoscope on it

 

The J.C. Lewis Difference

At J.C. Lewis, we pride ourselves on providing exceptional service to our clients. Here’s how we can help your small business here in Arizona:

  • Comprehensive Plan Options: We offer a wide range of group health insurance plans to suit your budget and needs, including:
    • Traditional Health Plans: These plans offer comprehensive coverage for a variety of medical expenses.
    • High-Deductible Health Plans (HDHPs): HDHPs often have lower monthly premiums but higher deductibles. They can be combined with a Health Savings Account (HSA) for tax-advantaged savings.
    • Health Maintenance Organizations (HMOs): HMOs typically have lower costs but require you to choose a primary care physician (PCP) and get referrals for specialists.
    • Preferred Provider Organizations (PPOs): PPOs offer more flexibility than HMOs, allowing you to see specialists without a referral. However, out-of-network costs may be higher.
  • Expert Guidance: Our knowledgeable team will guide you through the complex process of selecting the right plan for your business. We’ll consider factors such as your budget, employee demographics, and specific needs.
  • Ongoing Support: We’re committed to providing ongoing support throughout the year. Whether you have questions about claims, plan changes, or open enrollment, we’re here to help.
  • Personalized Service: We take the time to understand your unique business needs and tailor our services accordingly.

 

Partner With J.C. Lewis Insurance Services Today

Choosing the right group health insurance plan is a critical decision for your business. With J.C. Lewis Insurance Services as your partner, you gain access to local expertise, personalized service, and a commitment to your success.

Let us help you navigate the complexities of group health insurance and find the best solutions for your employees and your bottom line. Contact J.C. Lewis Insurance Services today to learn more about how we can simplify health coverage for your Arizona business.

 

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Stuffed Pepper Casserole – Diethood

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Stuffed Pepper Casserole – Diethood


This easy stuffed pepper casserole has all the flavors of stuffed bell peppers baked into a hearty one-pot meal. It’s made with tender rice, juicy ground turkey, and plenty of veggies!

If you’re a fan of comforting casseroles, you’ll also love my ground beef casserole and Reuben casserole—both are packed with bold flavors and easy to make for a crowd.

Spooning out stuffed pepper casserole from a pot.Spooning out stuffed pepper casserole from a pot.

 

This easy recipe is brimming with veggies, ground turkey, juicy tomatoes, rice, and cheese. Basically, all the ingredients and flavors found in a classic stuffed pepper served in a delicious one-pot casserole. Next to turkey meatballs, this recipe is one of my favorite ways to use ground turkey for dinner.

Let’s face it—some nights call for a tidy, knife-and-fork stuffed pepper situation, and other nights? Well, life happens, and that’s where this casserole shines. Think of it as stuffed peppers, simplified. No scooping, no stuffing, just hearty, comforting flavors baked together in one dish. It’s like my jambalaya stuffed peppers or quinoa stuffed peppers, but even easier! And for those extra chaotic days, my crockpot stuffed peppers have you covered.

Why You’ll Love This Stuffed Pepper Casserole

  • One-pot. Make this cheesy stuffed pepper casserole on the stovetop all in one pan using a large skillet or Dutch oven. This deconstructed version is perfect for last-minute cooks who still want a dinner that feels homemade, satisfying, and packed with flavor.
  • Fresh & flavorful. You’ll use a few pantry staples, plus fresh peppers, veggies, rice, and protein to turn a classic dish into this hearty all-in-one dinner.
  • Flexible. Keep it mild, make it spicy, and adapt ingredients like meats and veggies to suit your taste or dietary needs.
Ingredients for stuffed pepper casserole.Ingredients for stuffed pepper casserole.

Recipe Ingredients

Here are some of the key ingredients along with my notes. Don’t forget to scroll to the recipe card for the full ingredient list.

  • Onion and Bell Peppers – I use a yellow onion, plus both red and green peppers. White onion also works.
  • Lean Ground Turkey – You can swap turkey for ground chicken or lean ground beef.
  • Marinara Sauce – Choose your favorite jarred marinara sauce from the store.
  • Chicken Stock – Or chicken broth, but you can also use vegetable stock.
  • Rice – Long-grain white rice, like basmati or jasmine rice, works best.
  • Cheese – I top this casserole with an Italian cheese blend, but you can use any variety or combination of grated melty cheese you’d like. Sharp cheddar and Pepper Jack, or milder Monterey Jack and mozzarella are also good choices.
Cooking onions and peppers in a pot.Cooking onions and peppers in a pot.
Cook the veggies.
Adding ground turkey to the pot.Adding ground turkey to the pot.
Add ground turkey.
Cooked ground turkey and peppers in a pot.Cooked ground turkey and peppers in a pot.
Cook until browned.
Adding tomatoes to the pot.Adding tomatoes to the pot.
Add marinara and tomatoes.
Adding rice to the pot.Adding rice to the pot.
Stir in rice.
Stuffed pepper casserole in a pot.Stuffed pepper casserole in a pot.
Melt cheese on top.

How to Make Stuffed Pepper Casserole

Grab a large, heavy-bottomed skillet or Dutch oven with a lid. Then, it’s a matter of bringing the ingredients together. Here’s a quick how-to. Scroll down to the recipe card for more detailed instructions.

  • Sauté the vegetables. Add the onions and bell peppers to the pot with a bit of oil and a sprinkle of salt. Sauté until the veggies have softened, then stir in the garlic.
  • Brown the turkey. Add the ground turkey, breaking it up as it browns. Don’t forget an extra seasoning of salt and black pepper.
  • Make the sauce. Stir in your marinara sauce and tomatoes, along with the chicken stock and herbs. Heat the sauce and then leave it to simmer for a few minutes.
  • Cook the rice. Stir in the rice and let it cook, covered, until the rice grains are tender.
  • Melt the cheese. Take the pot off the heat, lift the lid, and sprinkle your shredded cheese blend in an even layer over top of the casserole. Afterward, close the lid again and let the casserole sit while the cheese melts.
  • Serve. Garnish your stuffed pepper casserole with fresh chopped parsley and dig in.
A serving spoon digging into a casserole in a pot.A serving spoon digging into a casserole in a pot.

Tips & Variation Ideas

  • Fire-roasted tomatoes. I like how these add extra flavor, but they aren’t 100% necessary. Another good option is a can of Rotel, or you can use a can of regular diced tomatoes.
  • Let the casserole rest. Not only does resting give the cheese enough time to melt, but it also lets the flavors come together and makes the casserole easier to serve.
  • Use another protein. Make this casserole with any type of ground meat you’d like, including ground chicken, ground beef, or ground sausage. If you use ground beef, I recommend using lean meat.
  • Make it meatless. If you’d like to make this a vegetarian casserole, use 2 cans of beans or chickpeas.
  • Add more vegetables and greens. Good options are baby spinach, diced zucchini like in my beef zucchini casserole, mushrooms, chopped kale, and celery.
  • Worcestershire sauce. You can add a small splash for some rich umami flavor.
  • Seasonings. For a different flavor profile, try flavoring this casserole with an herb and seasoning blend, like taco seasoning or Cajun spice.
  • Cheese. Instead of using an Italian cheese blend on top you could also use a shredded Mexican cheese blend or cheddar cheese.
Wooden spoon resting in a baking dish with stuffed pepper casserole.Wooden spoon resting in a baking dish with stuffed pepper casserole.

Serving Suggestions

One of the best things about this stuffed pepper casserole recipe is that it’s basically a complete meal on its own. But if you want to serve something on the side, you can make some fluffy dinner rolls or a simple salad. I love this avocado salad and this broccoli cauliflower salad.

For a refreshing contrast, pair it with my homemade frosted lemonade or white sangria, and finish the meal with something sweet like my apple oatmeal cookies or peach cobbler for dessert.

Can I Make This Casserole Ahead of Time?

You can prepare the whole casserole ahead and store it (see below), or you can get the ground turkey and veggie mixture ready in advance. After the veggies are softened and the turkey is browned, store the mixture airtight for 1-2 days, or freeze it for up to 3 months. When you’re ready to finish the casserole, heat the mixture on the stove and proceed with the recipe as directed.

Close-up photo of stuffed pepper casserole served in a bowl, with a fork taking out a bite.Close-up photo of stuffed pepper casserole served in a bowl, with a fork taking out a bite.

How to Store and Reheat Extras

  • Fridge: Store any leftover casserole airtight in the fridge for up to 4 days.
  • Reheat: Reheat single servings in the microwave until hot throughout.
  • Freezer: This casserole freezes well. Store leftovers in an airtight, freezer-safe container and freeze them for up to 3 months. Defrost the casserole in the fridge overnight before reheating.

More Ground Turkey Recipes

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  • Sauté the vegetables. Heat the olive oil in a heavy-bottomed 10 to 12-inch rimmed pan or saucepan over medium heat. Add the onions and bell peppers, season with salt, and sauté for 4 minutes or until the onion is translucent and the bell peppers have softened. Add the garlic and sauté for 15 seconds or until aromatic.

  • Brown the turkey. Add the turkey to the pan, season with salt and pepper, and cook it for about 7 to 8 minutes or until browned, breaking it up as you go.

  • Make the sauce. Stir in the marinara sauce, tomatoes, chicken stock, fresh parsley, and oregano. Bring the sauce to a boil and then reduce the heat to low. Allow the sauce to simmer for 5 minutes.

  • Cook the rice. Stir in the rice, put a tight-fitting lid on the saucepan, and let the rice cook for 20 minutes or until tender.

  • Melt the cheese. Turn the heat off. Remove the lid, scatter the cheese evenly over the mixture, return the lid to the saucepan, and let stand for 5 minutes or until the cheese has melted.

  • Serve. Garnish the stuffed pepper casserole with fresh parsley and serve with a green salad.

Serving: 2cups | Calories: 380kcal | Carbohydrates: 31g | Protein: 36g | Fat: 13g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 0.02g | Cholesterol: 81mg | Sodium: 1008mg | Potassium: 723mg | Fiber: 3g | Sugar: 6g | Vitamin A: 1648IU | Vitamin C: 52mg | Calcium: 180mg | Iron: 3mg

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.

From transplant to track: one runner’s inspiring comeback

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From transplant to track: one runner’s inspiring comeback


When Ontario’s Craig Thompson decided to donate a kidney to his mother, Cathie, he knew the stakes were high. A competitive runner who had raced internationally, Thompson was prepared to give up his sport for good if it meant saving his mother’s life. “If that meant I would never run again, I would have still been her donor,” he told Canadian Running. Fortunately, his running journey didn’t end there, and not only was Thompson able to give his mother a second chance at life, but he also made an inspiring return to the track.

A family commitment

Cathie’s kidney function had been declining for years, leaving her with two options: dialysis or a transplant. Craig immediately volunteered to be tested as a donor, and was confirmed as a strong match. Despite his mother’s initial refusal (her instinct as a parent to protect her child), Craig’s persistence won her over.

While Craig was committed to donating his kidney whether he was able to run in the future or not, he couldn’t ignore the hope of returning to the sport he loved. To fuel his recovery, he set an ambitious goal: to compete in the World Masters Athletics Championships in Sweden in August. “This meant I had five months to prepare,” he said.

Craig ThompsonCraig Thompson
Craig Thompson at the World Masters Champs 2024. Photo courtesy of Craig Thompson

A determined comeback

The journey back to running began humbly—with slow walks down hospital hallways. “In March, I started working out by walking the hallways of the hospital,” he shares. Gradually, those walks turned into jogs, and by June, just three months after his surgery, Craig was back on the track. “This wouldn’t have been possible without the incredible people in my life,” Craig notes, crediting his wife Jen, his coach, Paul Osland, and the trainers who guided him through his recovery.

Against the odds, Thompson not only competed, but also matched his times from two years previously, a feat he calls a personal victory. “At my age, you usually get slower every year, so I call that a win. Maybe I’m a bit faster without that second kidney weighing me down,” he jokes.

Craig Thompson at the World Masters Champs 2024. Photo courtesy of Craig Thompson

New perspectives

Cathie, now thriving with her son’s kidney functioning at 90 per cent, is enjoying her renewed health. “My friends often ask me if I am faster, now that I have a runner’s kidney,” she says. “Sadly, I have not yet experienced that transformation!”

Craig’s comeback serves as inspiration for any athlete making a long return from an injury or setback. He emphasizes the need to listen to your body and not rush the process. “If something doesn’t feel right, stop and dial it back, otherwise you could delay your recovery by months,” he explains. “There is always something you can do. If you can’t run or lift weights, maybe you can walk or stretch.”

Craig adds that it’s also never too late to make a change if an injury prevents you from competing in your sport of choice. “Twenty years ago, when I was a 270-pound defensive lineman, I never imagined I’d be running 1,500m races against the fastest Masters athletes in the world.” he says.



Smoked Salmon Cucumber Bites – Skinnytaste

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Smoked Salmon Cucumber Bites – Skinnytaste


This post may contain affiliate links. Read my disclosure policy.

These Smoked Salmon Cucumber Bites make the perfect low-carb, holiday appetizer. Each cucumber cup is scooped out and filled with smoked salmon, whipped cream cheese, red onion, and capers—essentially everything I love on a bagel, minus the carbs!

Smoked Salmon Cucumber Bites

Smoked Salmon Cucumber Bites

Elevate your holiday gatherings with these irresistible low-carb, cucumber smoked salmon bites! This simple yet sophisticated appetizer delivers a burst of flavor in every bite. The smoky richness of Nova salmon paired with the crisp crunch of cucumber makes these bites a guaranteed crowd-pleaser. These are so much easier to make than these Smoked Salmon Pinwheels, another one of my favorite smoked salmon appetizers.

Why You’ll Love These Smoked Salmon and Cream Cheese Cucumber Bites

Gina @ Skinnytaste.com

I love a good New York bagel with cream cheese, lox, and all the toppings. This ​smoked salmon cucumber appetizer​ is a delicious, bite-sized twist on the classic bagel combination. I also love bringing lighter appetizer to parties because I know most of the food will be more indulgent. Hope you enjoy!

If you make this smoked salmon on cucumber appetizer, I would love to see it. Tag me in your photos or videos on Instagram, TikTok, or Facebook!

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What You’ll Need

You only need 6 ingredients to make this simple smoked salmon appetizer. The recipe card below provides the exact measurements.

Smoked Salmon Cucumber Bites ingredients
  • Red Onions for flavor, if you don’t like raw onions use scallions or chives.
  • Whipped Cream Cheese is lighter than regular cream cheese. Let it come to room temperature so it’s easier to mix.
  • Capers: If your lox isn’t very salty, you may need to add more capers. If it’s too salty, use less.
  • Fresh Dill pairs beautifully with smoked salmon.
  • Salmon: When I order smoked salmon from the bagel store, it’s typically Nova, which is cured and lightly smoked. This Acme Smoked Nova Salmon is available in most supermarkets.
  • English Cucumbers replace bagels for a low-carb bite topped with all the traditional salmon bagel toppings.

How to Make Smoked Salmon Cucumber Bites

This easy smoked salmon cucumber bite recipe makes about 32 servings, but if you’re having a larger party, feel free to double it. The printable instructions are in the recipe card below.

Smoked Salmon and Cream Cheese Filling: Start by combining the red onions, cream cheese, capers, dill, and lox in a medium bowl. You can make this a day ahead and refrigerate.

Smoked Salmon and Cream Cheese Filling

Prep the Cucumbers: Peel the cucumbers, leaving strips of skin, and then cut them into half-inch slices. Scoop out the middle of the cucumber with a melon baller, avoiding cutting through the bottom.

Make cucumber cups

Assemble Cucumber Bites: Spoon the salmon mixture into each cucumber cup and garnish with dill.

Smoked Salmon Cucumber Bites

Variations

  • Salmon: You can use whatever smoked salmon you prefer. Gravlax could also work.
  • Cream Cheese: Use 1/3-less fat cream cheese, AKA Neufchatel, if you can’t find whipped.
  • Onions: Substitute shallots.
  • Cucumbers: Regular cucumbers will also work.
  • Herbs: Swap dill with chives.

Smoked Salmon vs. Nova Lox

Nova lox is cured and lightly smoked, so it has a mild, creamy, buttery flavor with a hint of smoke. Smoked salmon is preserved by salting and smoking, so it has a slightly salty and smoky flavor. I prefer Nova Lox, which is commonly served on bagels in New York.

Smoked Salmon Cucumber Bites

What to Serve with Smoked Salmon Cucumber Bites

Here are more healthy appetizer recipes that would be perfect for the holidays.

Storage

  • You can assemble these cucumber smoked salmon bites up to 24 hours before serving. Refrigerate them in an airtight container until ready to serve.
  • They can be left out at room temperature for up to 2 hours. If they’re out for any longer, it’s best to throw away the leftovers, as they may no longer be safe to eat.
  • Once assembled, this appetizer will last for up to 2 days.

More Smoked Salmon Recipes You’ll Love

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Prep: 20 minutes

Cook: 0 minutes

Total: 20 minutes

Yield: 16 servings

Serving Size: 2 pieces

  • In a medium bowl combine red onion, cream cheese, capers, dill and lox.

  • Peel cucumbers leaving strips of skin, then slice into 1/2 inch thick slices. With a melon baller scoop out a shallow pocket in the middle of the cucumber slices—do not cut all the way through the slice.

  • Spoon about 1 tablespoon of the salmon mixture into each cup and transfer to a platter, garnish with more dill.

  • Cucumber cups can be assembled up to 24 hours ahead of serving. Just keep them chilled in an airtight container until ready to serve.

Last Step:

Please leave a rating and comment letting us know how you liked this recipe! This helps our business to thrive and continue providing free, high-quality recipes for you.

*My lox was pretty salty, if yours is not you can add more capers.
Makes 32 bites. Filling makes 2 cups.

Serving: 2 pieces, Calories: 53 kcal, Carbohydrates: 3 g, Protein: 4.5 g, Fat: 2.5 g, Saturated Fat: 1 g, Cholesterol: 10.5 mg, Sodium: 467 mg, Fiber: 0.5 g, Sugar: 1.5 g



Key Regulatory Requirements for ICHRA and QSEHRA

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Key Regulatory Requirements for ICHRA and QSEHRA


Navigating the regulatory requirements for ICHRA and QSEHRA is essential for businesses seeking compliant, flexible health reimbursement options.

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Ep256: A Step-by-Step Approach to Healing, Hormones, and Weight Loss with Juanique Grover

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Ep256: A Step-by-Step Approach to Healing, Hormones, and Weight Loss with Juanique Grover


In this episode, Tina sits down with Juanique Grover to explore her comprehensive healing roadmap. This step-by-step approach focuses on addressing root causes, balancing hormones, and achieving sustainable weight loss. Juanique emphasizes the importance of regulating the nervous system, supporting mitochondrial health, and understanding adrenal fatigue. She also highlights why patience is essential in the weight loss journey and how a “personality makeover” can be a powerful tool for reaching your health goals.

In this episode, Tina sits down with Juanique Grover to explore her comprehensive healing roadmap. This step-by-step approach focuses on addressing root causes, balancing hormones, and achieving sustainable weight loss. Juanique emphasizes the importance of regulating the nervous system, supporting mitochondrial health, and understanding adrenal fatigue. She also highlights why patience is essential in the weight loss journey and how a “personality makeover” can be a powerful tool for reaching your health goals.

Juanique discusses:

  • Her journey with Graves’ disease and how she reversed it in 6 months 
  • The issue with managing symptoms only
  • First steps to take when you’ve hit rock bottom with your health
  • Importance of self-care and nervous system regulation
  • Why you need a “personality makeover”
  • Symptoms of mitochondria dysfunction and how to support mitochondria
  • Three stages of adrenal fatigue
  • Why you can’t rush your weight loss efforts
  • Her order of healing roadmap

 

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Connect with Tina Haupert:
https://carrotsncake.com/
Facebook: Carrots ‘N’ Cake 
Instagram: carrotsncake 
YouTube: Tina Haupert 
Pinterest: Carrots ‘N’ Cake Hormone Testing & Nutrition Coaching  

About Tina Haupert: 

Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). 

Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

 

Connect with Juanique Grover:
https://www.mygutsyhealth.com/
Instagram: https://www.instagram.com/gutsy_mom 

About Juanique Grover:

Hi I’m Jaunique, Founder & Owner of Provo Health Clinic and the Gutsy Health Podcast. With over a decade of experience, I’ve developed a unique approach that delivers faster results. My journey of healing myself from severe thyroid disease and supporting my husband through Stage IV cancer has made me an expert in various areas of health.



Pagar primero, parir después: algunos servicios piden a las embarazadas que paguen fortunas antes del parto

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Pagar primero, parir después: algunos servicios piden a las embarazadas que paguen fortunas antes del parto


Renuka Rayasam

En abril, cuando apenas llevaba 12 semanas de embarazo, Kathleen Clark estaba en la recepción de su ginecólogo-obstetra cuando le pidieron que pagara $960, el total que la consulta calculaba que tendría que pagar después del parto.

Clark, de 39 años, se sorprendió de que le pidieran pagar esa cantidad en su segunda visita prenatal. Normalmente, las pacientes reciben la factura después que el seguro haya pagado su parte, y en el caso de las embarazadas eso suele ocurrir cuando termina el embarazo. Pasarían meses antes de que la consulta presentara el reclamo a su seguro médico.

Clark dijo que se sintió atrapada. La consulta de obstetricia de Cleveland, Tennessee, estaba asociada a un centro de maternidad donde ella quería dar a luz. Además, ella y su marido llevaban mucho tiempo deseando tener un hijo. Y Clark se sentía especialmente sensible porque unas semanas antes había muerto su madre.

“Estás ahí, en la ventanilla, rodeada de gente, y tratas de ser lo más amable posible”, recordó Clark, entre lágrimas. “Así que lo pagué”.

En las comunidades sobre bebés en internet y en otros foros de las redes sociales, las embarazadas afirman que sus proveedores les piden que paguen antes de lo previsto. La práctica es legal, pero los defensores de los pacientes la califican de poco ética. Los médicos alegan que pedir el pago por adelantado les garantiza una compensación por sus servicios.

Es difícil saber con qué frecuencia ocurre porque se considera una transacción privada entre el proveedor y el paciente. Por lo tanto, los pagos no se registran en los datos de reclamos de seguros y, por ende, los expertos no los analizan.

Pacientes, expertos en facturación médica y activistas afirman que esta práctica de facturación provoca una ansiedad inesperada en un momento de estrés y presión financiera ya de por sí elevados. En ocasiones, las estimaciones pueden ser superiores a lo que el paciente deba en última instancia y obligan a las personas a luchar por un reembolso si la cantidad abonada era superior a la factura final.

Los pagos por adelantado también ponen trabas a las mujeres que quieran cambiar de proveedor si no están satisfechas con la atención. En algunos casos, pueden hacer que las mujeres renuncien por completo a la atención prenatal, sobre todo en lugares donde existen pocas opciones de atención materna.

Es como “secuestrar el tratamiento”, afirmó Caitlin Donovan, directora de la Patient Advocate Foundation.

Expertos en facturación médica y salud de la mujer creen que las consultas de ginecología y obstetricia adoptaron esta práctica para gestionar el elevado costo de la atención materna y la forma en que se factura en Estados Unidos.

Cuando un embarazo llega a término, los ginecólogos y obstetras suelen presentar un único reclamo al seguro por los cuidados prenatales rutinarios, el trabajo de parto, el parto y, a menudo, la atención posparto. Esta práctica de agrupar toda la atención materna en un único código de facturación comenzó hace tres décadas, según Lisa Satterfield, directora de salud y política de pagos del American College of Obstetricians and Gynecologists. Sin embargo, la facturación agrupada ha quedado obsoleta.

Antes, las pacientes embarazadas estaban sujetas a copagos por cada visita prenatal, lo que podía llevarlas a saltarse citas cruciales para ahorrar dinero. Pero ahora la Ley de Cuidado de Salud a Bajo Precio (ACA) exige que todas las aseguradoras comerciales cubran íntegramente determinados servicios prenatales. Además, cada vez es más frecuente que las embarazadas cambien de proveedor o que diferentes proveedores se encarguen de la atención prenatal y el parto, sobre todo en las zonas rurales, donde son frecuentes los traslados de pacientes.

Algunos proveedores afirman que los pagos por adelantado les permiten repartir los pagos únicos a lo largo del embarazo para asegurarse de que se los compensa por la atención que prestan, aunque finalmente no atiendan el parto.

“Desgraciadamente hay personas que no cobran por su trabajo”, afirmó Pamela Boatner, partera en un hospital de Georgia.

Aunque cree que las mujeres deben recibir atención durante el embarazo independientemente de su capacidad de pago, también entiende que algunos proveedores quieran asegurarse de que no se ignora su factura después de que nazca el bebé. Los nuevos padres pueden verse desbordados por las facturas del hospital y los costos de cuidar a un nuevo hijo, y pueden no tener ingresos suficientes si uno de los progenitores no trabaja, explicó Boatner.

En Estados Unidos, tener un bebé puede resultar caro. Las personas que están cubiertas por un seguro médico a través de grandes empresas pagan un promedio de unos $3.000 de su bolsillo por los cuidados durante el embarazo, el parto y el posparto, según el Peterson-KFF Health System Tracker. Además, muchos optan por planes médicos con deducibles elevados, lo que les obliga a asumir una mayor parte de los costos. De los 100 millones de estadounidenses con deudas médicas, el 12% atribuye al menos parte de ellas a los cuidados de maternidad, según una encuesta de KFF de 2022.

Las familias necesitan tiempo para ahorrar y poder así hacer frente a los elevados costos del embarazo, el parto y el cuidado de los hijos, en especial si no tienen licencia por maternidad remunerada, dijo Joy Burkhard, CEO del Policy Center for Maternal Mental Health, un think tank con sede en Los Angeles. Pedirles que paguen por adelantado “es un golpe bajo”, agregó. “¿Y si no tienes dinero? ¿Lo cargas a tarjetas de crédito y esperas que funcione?”.

Calcular los costos finales del parto depende de múltiples factores, como el momento del embarazo, las prestaciones del plan y las complicaciones de salud, afirmó Erin Duffy, investigadora de políticas de salud del Centro Schaeffer de Política y Economía de la Salud de la Universidad del Sur de California. La factura final para la paciente no está clara hasta que el plan de salud decide qué parte cubrirá, explicó.

Pero a veces se elimina la opción de esperar a la aseguradora.

Durante el primer embarazo de Jamie Daw, en 2020, su ginecólogo-obstetra aceptó su negativa a pagar por adelantado porque Daw quería ver la factura final. Pero en 2023, durante su segundo embarazo, en una consulta privada de obstetricia de Nueva York le dijeron que, como tenía un plan con deducible alto, era obligatorio pagar $2.000, en pagos mensuales.

Daw, investigadora de políticas de salud en la Universidad de Columbia, dio a luz en septiembre de 2023 y recibió un cheque de reembolso ese noviembre por $640 para cubrir la diferencia entre la estimación y la factura final.

“Yo me dedico a estudiar los seguros de salud”, dijo. “Pero una no se imagina lo enormemente complicado que es cuando lo vives en persona”.

Aunque ACA obliga a las aseguradoras a cubrir algunos servicios prenatales, no prohíbe a los proveedores enviar la factura final a los pacientes antes de tiempo. Sería un reto político y práctico para los gobiernos estatales y federal intentar regular el momento de la solicitud de pago, señaló Sabrina Corlette, codirectora del Centro de Reformas de Seguros de Salud de la Universidad de Georgetown. Los grupos de presión médicos son poderosos y los contratos entre aseguradoras y proveedores médicos están protegidos por derechos de propiedad intelectual.

Debido a la zona gris legal, Lacy Marshall, corredora de seguros de Rapha Health and Life en Texas, aconseja a sus clientes que pregunten a la aseguradora si pueden negarse a pagar por adelantado su deducible. Algunos planes prohíben a los proveedores de su red exigir el pago por adelantado.

Si la aseguradora les dice que pueden negarse a pagar por adelantado, Marshall les recomienda a los clientes establecer una relación con una consulta antes de negarse a pagar, de modo que el proveedor no pueda rechazar el tratamiento.

Clark dijo que alcanzó el deducible de su seguro después de pagar las pruebas genéticas, las ecografías adicionales y otros servicios con su cuenta de salud de gastos flexibles. Entonces llamó a la consulta de su ginecólogo y pidió que le devolvieran el dinero.

“Perdí el miedo”, dijo Clark, que antes había trabajado en una aseguradora de salud y en un consultorio médico. Recibió un primer cheque por la mitad de los $960 que había pagado inicialmente.

En agosto, Clark fue trasladada al hospital después que su presión arterial se disparara. Un especialista en embarazos de alto riesgo, y no su ginecólogo-obstetra original, atendió el parto prematuro de su hijo Peter mediante cesárea de urgencia a las 30 semanas de embarazo.

Hasta que no resolvió la mayoría de las facturas del parto no recibió el resto del reembolso de la otra consulta de ginecología y obstetricia.

El último cheque llegó en octubre, pocos días después de que Clark saliera del hospital con Peter para llevarlo a su hogar y tras múltiples llamadas a la consulta. Dijo que todo eso sumó estrés a un período ya de por sí estresante.

“¿Por qué tengo que pagar el precio como paciente?”, se preguntó. “Sólo intento tener un bebé”.

KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

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The 12 Healthiest Costco Foods According to a Dietitian

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The 12 Healthiest Costco Foods According to a Dietitian


Costco is known for being an ultimate money-saving destination, offering just about everything in colossal sizes, from toilet paper to 75-inch smart TVs. And as food budgets continue to be under attack, more people are turning to the retail giant for their groceries. That’s because you can score nut butters, frozen berries, and milk at prices that beat other retailers by a country mile. 

The good news is that if you love a bargain and also desire eating healthy, you are not out of luck if you do most of your food shopping at Costco. Amid the 3-pound tubs of chocolate-covered raisins, king-sized muffins,  lifetime supplies of ranch dressing, and endless canned food options, it’s possible to find nutritious options at lower price points as long as you don’t mind upsizing your purchases. You just need to be strategic about what you buy (ask yourself, are you going to use up a 3-pack of gigantic ketchup).

But it’s understandable if you are feeling a bit hapless when shopping in the warehouse. So much room, so many options. With that in mind, we zeroed in on some of the best shelf-stable packaged foods to add to your next Costco haul to build muscle and boost health. Time to save some cash. 

Kirkland Signature Extra Fancy Mixed Nuts
Costco.com

Kirkland Signature Extra Fancy Mixed Nuts, Unsalted (2.5 lb. bag)

You should go nuts for this mix of almonds, cashews, pecans, and pistachios. The beneficial fats, protein, and fiber makes a handful or two of the powerhouse nut mixture a great snack option to take a sledgehammer to hunger. Also toss them on oatmeal, salads, and yogurt. Research suggests that when men add tree nuts like almonds and pecans to their diets they may experience improvements in blood lipid and insulin levels which could benefit heart health. This option allows you to sidestep the salt added to most nut mixes and is a very reasonable 15 bucks for 2.5 pounds. To maintain freshness, it’s a good idea to store some of the nuts in the freezer if you don’t plan on polishing off a bag quickly. 

Bob's Red Mill Organic Quick Cooking Steel Cut Oats
Costco.com

Bob’s Red Mill Organic Quick Cooking Steel Cut Oats (7 lb. bag)

Hearty and satisfying steel-cut oats without the lengthy cooking time and just 13 cents per ounce. This is a breakfast option without the deluge of added sugar, which is more than can be said for most of the boxed cereals on Costco shelves. Science says the soluble fiber in oats is pure wizardry for helping improve cholesterol numbers.

And here is another reason to retire those packets of instant oatmeal: A research review published in the Journal of Nutrition showed that post-consumption blood sugar and insulin responses are better after eating lesser processed forms of oats like steel-cut than after consuming more processed rolled or instant oat flakes. It appears that a greater disruption in the structural integrity of the oat kernel is associated with alternations in digestion rates and, in turn, fewer glycemic benefits. 

Kirkland Signature Protein Bar
Costco.com

Kirkland Signature Protein Bar, Variety Pack (Box of 20 bars)

Building muscle has never been so cheap. At just over a dollar a bar, these bars are budget-friendly protein. Each bar packs in 21-22 grams of protein, 10 grams of fiber, and just a few grams of added sugar. That is a pretty good nutritional byline for a protein bar. And the 170 to 180 calories is not unreasonable for a sensible snack. The chocolate peanut butter and cookies and cream flavors will delight your palate. 

Chosen Foods, 100% Pure Avocado Oil
Costco.com

Chosen Foods, 100% Pure Avocado Oil (2 L. bottle)

This oil shouldn’t just be for seed oil haters. Avocado oil is a neutral oil that can be employed for all uses: cooking, dressings, sauces, you name it. So, yes, very versatile. It’s my go-to for cooking in replace of butter. It contains mostly monounsaturated fat which is considered more beneficial to heart health than detrimental.  However, avocado oil can be expensive, which is why you want to buy this brand in a larger bottle from the big-box store to bring costs down. 

Seeds of Change, Organic Quinoa and Brown Rice with Garlic
Costco.com

Seeds of Change, Organic Quinoa and Brown Rice with Garlic (Box of 6 pouches)

Most days we are all looking to get a meal on the table with less effort and time. These microwavable pouches of quinoa and brown rice help you with that task as they are an ultimate meal prep shortcut. Serve as a simple side dish or dump the nuked grains in a bowl and top with hunks of meat, vegetables and a sauce for a satisfying meal any day of the week.

Yes, they are high in carbs, but research suggests that consuming whole grains can be protective against developing diabetes by helping improve blood sugar numbers. But the key here is eating whole grains like quinoa and brown rice which provide the fiber and micronutrient composition you won’t get from refined grains. 

Kirkland Signature Organic Peanut Butter
Costco.com

Kirkland Signature Organic Peanut Butter (2 28-oz jars)

With Kirkland offering a two-jar pack of its creamy peanut butter for a smooth $13, you can have one of life’s purest pleasures at the ready. As you should know, peanut butter can be a sneaky contributor of added sugar and not-so-great palm oil in your diet depending on the brand you buy.

Thankfully, this peanut butter is simply made with peanuts and a little sea salt for a healthier spread. Because peanuts are technically a legume, peanut butter provides more protein than spreads made from tree nuts, such as almonds and cashews. Keep these jars of deliciousness in the fridge after opening them. You’ll have a convenient source of healthy fats and plant-based protein on hand to add to toast, oats, protein shakes, and baked goods. Or just spoon the stuff up if you are ok with those extra calories. 

Country Archer Grass-Fed Beef Stick Minis, Original
Costco.com

Country Archer Grass-Fed Beef Stick Minis, Original (Bag of 28 sticks)

Embrace your inner arrr with these two-bite meat sticks. Dense in high-quality protein, jerky is one of man’s best friends for packing on muscle, but the parched meat has become downright costly. This bag of mini sticks priced at a reasonable $20 that are made from grass-fed beef helps keep snacking costs down and are a great option for when you just want a little bit of savory protein – 4 grams in each stick. Stash some in your car and work desk when cravings strike. Plus, they are made with no added sugar which is rarer than you would think in the dried meat world. Yes, it’s almost criminal to walk out of Costco without a bag of these in your oversized cart.

Kirkland Signature, Wild Alaskan Pink Salmon
Costco.com

Kirkland Signature, Wild Alaskan Pink Salmon (6 6-oz cans)

When it comes to affordability, convenience, and solid nutrition, you can’t beat a can of salmon. This swimmer comes with a boatload of nutritional benefits including muscle-building protein (about 34 grams in a can), mega-healthy omega-3 fats, B vitamins, and hard-to-get vitamin D. And less risk of going overboard on mercury than with canned tuna. At Costco, you can buy a 6-count package for only $17.99, making this cost-conscious seafood. Kirkland to the rescue again. 

Kirkland Signature, Sunsweet Whole Dried Plums
Costco.com

Kirkland Signature, Sunsweet Whole Dried Plums (3.5 lb. bag)

If you need to satisfy some sweet cravings, look no further than these dried plums, which are crazy sweet despite there being no added sugar. Consider them nature’s candy but with high amounts of health-hiking antioxidants and dietary fiber. At $12 a bag, this is less costly fruit nutrition than many out-of-season fresh options that can be crazy expensive at this time of year.

And, yes, dried plums (aka prunes) can keep your No 2 on a regular schedule. You can also count on these parched fruit to add more potassium to your diet to help keep blood pressure numbers in the safe zone. A few dried plumes can be an energizing pre-workout snack, but you can also simmer them with oatmeal, use in a variety of stews, slice them up and add to a bowl of yogurt or cottage cheese, blend them into protein shakes for some recovery carbs, or use the sweet dried fruit as a replacement for some of the added sugar and fat in baked goods. 

Kirkland Signature Whey Protein, Creamy Chocolate
Costco.com

Kirkland Signature Whey Protein, Creamy Chocolate (5.4 lb. bag)

Go big on whey protein to build muscle and save cash. This value-priced colossal bag of good old-fashioned whey protein gives you a 25 gram serving of protein for just 80 cents. Now that is an economical bonanza. And the deep chocolate flavor can make your post-gym shakes taste like dessert. It’s cheap enough that you can worry less about adding it to your diet elsewhere like oatmeal and pancakes. 

NuTrail No Sugar Added Keto Nut Granola Blueberry Cinnamon
Costco.com

NuTrail No Sugar Added Keto Nut Granola Blueberry Cinnamon (2-pack 22 oz. bags)

Most crunchy granola on the market is a sugar bomb. A classic example of a health halo. This keto-approved option ($37 for 2 packets, so not the cheapest cereal you’ll get from Costco) ditches the added sugar and goes bigger on nuts and seeds for more protein and healthy fats. And the blueberry comes from real blueberries instead of a flavoring produced in a food lab. Add it to a bowl with milk and fresh berries and you have a sensible breakfast meal or even late-night nosh. The only downside is that it’s only available via online ordering. 

Simple Mills Almond Flour Sea Salt Crackers
Costco.com

Simple Mills Almond Flour Sea Salt Crackers (2 10-oz boxes)

These oh-so tasty savory crackers make it easier to side-step the ultra-processed carbs in most other boxed options. Each cracker is made with a nut and seed blend to up the nutritional ante over traditional crackers. And buying a 2-count from Costco is noticeably cheaper than purchasing individual boxes from regular grocers. You can dip them in nut butter, hummus or guacamole, or go bigger on protein by topping with these next-level crackers with canned salmon. 

Cinnamon Power Oatmeal
Jiri Hera

Power Oatmeal Recipe

Here’s how to turn your Costco haul into a breakfast fit for frugal champions. 

  • 1/2 cup Bob’s Red Mill Quick Cooking Steel Cut Oats
  • 1/3 cup sliced Kirkland Signature, Sunsweet Whole Dried Plums
  • 1/2 teaspoon cinnamon
  • 1 scoop Kirkland Signature Whey Protein
  • 1/3 cup Kirkland Signature Extra Fancy Mixed Nuts

In a small saucepan, bring 1 cup water and a pinch of salt to a boil. Stir in oats and cinnamon, reduce heat to medium-low and simmer, stirring a couple of times, for 8 minutes. Stir in whey protein, remove from heat and let stand covered for 2 minutes. Place oats in a bowl and top with nuts. 

Inov8 Trailfly Speed Review – iRunFar

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Inov8 Trailfly Speed Review – iRunFar


Inov8 Trailfly Speed

The Inov8 Trailfly Speed. All photos: iRunFar/Bryon Powell

The Inov8 Trailfly Speed ($160) is a no-nonsense trail running shoe. Inov8 succinctly writes on their website that the Trailfly Speeds are “Trail running shoes for fast running on hard trails. Perfect for racing, tempos, fartleks, and speedwork.” I agree with every word. It superbly excels in this realm of trail running as tested across the spectrum of my available speed gears. I would also add that the shoe provides immediate low cushioned comfort for natural gait function — foot expansion and flexion. It feels fast and near minimal, yet balanced with adequate support.

The Trailfly Speed fit is highlighted with exceptional ground feel, sufficient underfoot protection, lightweight upper material, and a wide toebox. Inov8 is really increasing cadence across their models by designing more anatomically shaped running shoes. The designers have a keen sense of natural contours, foot movement, and overall snug fits. It is basic in concept and action, but nuanced in design. The Trailfly Speed only comes in a wide fit, for now, whereas other models may be offered in both a standard/precision and a wide fit.

The Trailfly Speeds are tremendously light in hand and on foot with an actual weight of 9.3 ounces (265 grams) for a U.S. men’s 9. To hone in on the speed aspect of the design — the shoe keeps a low profile with a 22-millimeter heel and 18-millimeter forefoot for a 4-millimeter drop. In my opinion, this is ideal for fast turnover and nimbleness on hard to technical surfaces. The lugs are 4 millimeters, for mild all-terrain capability, and the footbed provides some thick rebound power.

Alas, as stated from the onset and as aptly named — the Trailfly Speed is designed to be light, responsive, and blazing out on the trails. It doesn’t disappoint.

Shop the Women’s Inov8 Trailfly SpeedShop the Men’s Inov8 Trailfly Speed

Inov8 Trailfly Speed Upper

Inov8 Trailfly Speed - lateral

A lateral view of the Inov8 Trailfly Speed.

The Inov8 Trailfly Speed’s upper is light and soft with ample toebox space — more than I would get in some Altras. I truly felt like it was the Topo Terraventure 4’s doppelganger, which is my race shoe, although with some key differences from top to bottom. The Trailfly Speed’s upper is noticeably more minimal and fly-like.

What I really appreciate about the upper is its relaxed feel, breathability, and nearly invisible overlay protection system. It is transparently there, but not overly done or inflexibly fortifying. The upper is created from one piece of material, which I learned is called an air mesh. Overlaying the mesh along the toe and heel are thicker plastic structural pieces — enough for support and protection, but still flexible. Along the medial and lateral sides of the upper, the thermoplastic protection thins mainly for abrasion and upper integrity. Keeping this shoe on the lighter side is fundamental for its swiftness.

The tongue may be the most cushioned part of the shoe. It sits snuggly and is a welcoming pillow under one part of the shoe that seems to come as an afterthought, the laces. As experienced with another Inov8 model, the laces seem below the mark given the totality of the shoe design and purpose. The slender flat design and slight recoil of the material cautions the wearer to retie several times to achieve an exact fit. However, once accomplished, the security is there, and it isn’t something that warrants too much concern. I will also recognize that the laces go through a tongue tab to keep it firmly in place. Perhaps it was the trails and conditions in which I trained, but the tongue and lightly-padded heel effectively fit around my upper foot and lower ankle so that I never worried about debris intrusion. It was a non-issue.

Inov8 Trailfly Speed Midsole

Inov8 Trailfly Speed - medial

A medial view of the Inov8 Trailfly Speed.

As with most midsoles, the Inov8 Trailfly Speed midsole features a sandwich of materials working together for support, comfort, and rebound. The Trailfly Speed combines its PowerFlow Pro midsole with a Meta-Shank rockplate, topped with a 6mm nitrogen-infused TPU Boomerang insole.

My feet aren’t new to the insole, since Topo models have been using beaded technology for bounce comfort, and water shedding, which I have grown to appreciate and welcome to my running experience. The bounce is just noticeable, but not at the expense of ground feel, since the overall midsole is thin, with a low stack height compared to most trail shoes on the market.

However, my feet never felt vulnerable over a variety of terrain — pavement included. The PowerFlow Pro midsole is also a shock absorber, but super light to help runners hit high speeds. The rockplate takes a less rigid approach, but protects, nonetheless. I realize a midsole like this isn’t for everyone, but in the context of high turnover, hard trails, and hard running, this is a delicious midsole sandwich.

Inov8 Trailfly Speed Outsole

Inov8 Trailfly Speed - outsole

The outsole of the Inov8 Trailfly Speed.

One of the main claims to fame for Inov8 are their Graphene Grip outsoles, as seen on the Inov8 Trailfly Speed. They are superbly grippy and durable. Herein, the outsole doesn’t overwhelm the shoe’s design and purpose. The Trailfly Speeds have 4-millimeter multi-directional lugs, adequate for the hard and fast and most trail environments. They have other models that are undoubtedly more suitable for muddy conditions. After considerable mileage, there remains little wear on the outsole, and I am excited to push them into late fall and winter training.

I have predominantly run on granitic soils over the last several weeks, with some technical volcanic trails in the mix. Where the rubber hits the trail, there has been surety and confidence while running up, down, and across the trails. I also run in VJs, and like the Inov8s, the outsole technology and grip have markedly outshined other shoes claiming extraordinary grip. The grippiest outsoles, however, tend to run poorly on hard and pavement surfaces, but herein, and as experienced with recent VJ models, designers have softened the rubber for more flexibility to allow for a smoother pavement-to-trail transition ride.

Inov8 Trailfly Speed Overall Impressions

Inov8 Trailfly Speed - top

A top view of the Inov8 Trailfly Speed.

The last couple of weeks, along with the Inov8 Trailfly Speed, I had several other pairs of shoes to test, while also training for a 100-mile event. The Trailfly Speed joined the arsenal of shoes like a champ and rose to the top for tempo, threshold, and hill workouts. It was reassuring that they ride and feel like the Topo Terraventures while in motion — although a little lighter and closer to the ground. One of the best things about the shoe is the minimal and natural design, promoting foot function and strength. Having them as a staple in my rotation minimized any drastic underfoot stress after any high-volume training weeks.

Post my long endurance events this season, I am eager to test the Trailfly Speed on either a challenging and technical trail marathon or 50k course — just the right distance for this speedster or a shoe. The anatomical fit, wide toebox, and dialed in underfoot design with top-of-the line materials make it ideal to run fast without trepidation and with confidence. The Trailfly Speed — aptly named, aptly inspiring.

Shop the Women’s Inov8 Trailfly SpeedShop the Men’s Inov8 Trailfly Speed

Call for Comments

Have you run in the Inov8 Trailfly Speed? If so, what did you think?

Our Favorite Trail Running Shoes

Check out our Best Trail Running Shoes article to learn about our current favorite trail running shoes!



Strengthen the Knee and Prevent Injury with These 10 Exercises

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Strengthen the Knee and Prevent Injury with These 10 Exercises


Whatever your exercise of choice—running, walking, weightlifting, or Pilates— the health and strength of your knees is crucial. Knees bear your body weight, allow for the full range of motion of your legs, and create stability; however, they are often prone to injury. Strengthening
your knees is essential for mitigating damage and keeping your body strong and pain-free.

The knees are a complex system of joints that support the body. Strong knees make a difference in everyday life, and incorporating knee-strengthening exercises into your workout regime is vital for your well-being—the following 10 exercises to keep your knees in top shape.

Before beginning a knee-strengthening workout routine, keep these top of mind:

  • Proper form is key
  • If you feel any pain, cease the exercise immediately
  • Use stabilizers, such as a chair or wall, to make the movements easier on your body

Beginner Exercises for Knee Strength

These three beginner moves can make you comfortable with knee movement before moving on to more advanced exercises.

Leg Lifts

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Leg lifts strengthen your quadriceps and avoid putting any pressure on the knee. According to the National Health Service, you can add ankle weights to raise the intensity or sit in a chair to reduce it.

  1. Lie on your back.
  2. Bend one knee and keep the other straight on the floor.
  3. Lift the straight leg to match the height of the bent knee.
  4. Repeat 10 times.
  5. Switch legs.

Bridges

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The bridge is a popular yet simple exercise to strengthen your glutes. Strong glutes can alleviate pressure off your knees when you walk or run.

  1. Lie on your back.
  2. Bend your knees and flatten your feet on the floor.
  3. Lift your hips up as you squeeze your glutes tight.
  4. Hold this position for 5 seconds.
  5. Lower yourself back to the starting position.
  6. Repeat 10-15 times.

Calf Raises

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Calf raises can be performed on a flat surface or a step for a deeper stretch. If stability is a challenge, place your hands flat against a wall.

  1. Stand with your feet hip-width apart.
  2. Slowly raise your body onto your toes.
  3. Lower back down to the starting position.
  4. Repeat 15-20 times.

Intermediate Exercises for Knee Strength

The following intermediate-level exercises target the major muscles surrounding the knee (quads and hamstrings), increasing strength, stability, and flexibility.

Step-ups

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Step-ups target the quadriceps, and strong quads can reduce the load on your knees.  

  1. Stand in front of a step or bench.
  2. Step up with one foot.
  3. Step up with the other foot.
  4. Step down in the same order you stepped (e.g., if you stepped with your right foot first, then your left foot, step down in that order.)
  5. Repeat 10 times.

Single-Leg Stands

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To increase intensity when performing single-leg stands, close your eyes or stand on an unstable surface, like a small trampoline.

  1. Stand on one leg for 30-60 seconds.
  2. Switch legs.

Wall Sits

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Wall sits work your entire leg, targeting the quadriceps, hamstrings, and glutes.

  1. Stand with your back against a wall.
  2. Slide down into a seated position as if sitting in a chair.
  3. Hold for 20-30 seconds.
  4. Repeat five times.

Advanced Exercises for Knee Strength

Performing the following exercises can help reduce the risk of knee injuries by increasing
support and shock absorption during your daily physical activities.

Squats

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Squats strengthen the glutes, quadriceps, and hamstrings.

  1. Stand with your feet hip-width apart.
  2. Bend your knees.
  3. Lower your body as if you were sitting down.
  4. Keep your back straight and knees directly over your ankles for proper form. Try to form a 90-degree angle between your knee and ankle.
  5. Push back up to the starting position using your glutes.
  6. Repeat 10 times.

Lunges

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Lunges work the same muscles as squats and improve balance to prevent knee injury.

  1. Stand with one foot forward and the other back.
  2. Bend your knees.
  3. Lower your body until your front knee is in line with your ankle.
  4. Push back up to the starting position using your leg and glutes.
  5. Switch legs.
  6. Repeat 20 times. (10 times per leg.)

Hamstring Curls

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Hamstring curls are an advanced movement that can take time to perfect. Once you feel comfortable with them, you can make them more challenging by adding ankle weights. You can perform them using a leg curl machine or standing with a chair.

  1. Stand and hold onto a chair.
  2. Bend one knee and bring your heel back toward your glute.
  3. Lower it back down to the starting position.
  4. Switch legs.
  5. Repeat 10 times on each leg.

Resistance Band Lunges

Getty Images / Khosrork


You will need a resistance band for this exercise, which helps to add resistance and isolate the muscle.

  1. Position band under right leg.
  2. Stand with right leg forward and left leg back.
  3. Keep the tension on the band and lower into a lunge until both knees are 90 degrees.
  4. Return to start.
  5. Repeat 16 reps on each side.

5 Reasons to Strengthen the Knees

Weak knees can increase the risk of sprains, strains, and severe conditions like osteoarthritis. Building up the muscles surrounding the knees can improve overall leg health and increase mobility and stability. These are science-backed reasons why you should focus on increasing knee strength:

Promotes Joint Support

Strong muscles around the knee (quadriceps, hamstrings, and calf muscles) help stabilize the joint and reduce the risk of injuries, such as meniscus injuries, tendinitis, and ligament tears. In an observational study, researchers found that a low-load knee exercise regime can enhance joint function and increase muscle strength. It can also create pain-free walking and improve physical health, quality of life, and social well-being.

Improves Balance

Strengthening exercises improve balance and range of motion, which can help prevent you from critical falls. In a randomized control trial, researchers evaluated symptomatic and asymptomatic participants with knee osteoarthritis to evaluate if physical exercise makes a difference in balance. Results showed significant improvement in the symptomatic knee group, especially in pain and function; the asymptomatic group also experienced significant reductions in time to complete a step-up test. These findings suggest that physical exercise, such as knee-strengthening movements, can positively affect balance and functionality.

Increases Mobility

Strong knees are essential for daily physical activities, including walking, grocery shopping, picking up children, and standing up and down. In a study with multiple sclerosis participants, researchers found that resistance exercise (see elastic band exercise above) is a functional intervention that can improve knee mobility and muscle strength in a short period.

Reduces Stress on the Body

Maintaining strong knee muscles can help manage the stress of body weight. In a systematic review, researchers found that resistance training with blood flow restriction (see elastic band exercise above) can reduce joint stress, increase quadriceps muscle mass, and improve functionality in patients with knee osteoarthritis.

Delays Age-Related Degeneration

Strong muscles work to preserve cartilage health and delay degenerations associated with aging. In a recent systematic review, researchers found that exercise is a worthwhile therapy capable of mitigating cartilage degeneration, reducing inflammation, and preserving bone structure. In addition, fitness training is shown to reduce pain, stiffness, and joint dysfunction.

Strengthening the knees is a vital part of your workout routine, as it helps prevent injuries and maintain overall health and well-being. When you improve your mobility and keep your joints flexible, you can perform your daily activities to the best of your ability. As always, you should seek the approval of a medical professional when beginning any workout, especially if you are prone to injury.

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

  1. NHS.uk. Knee exercises for runners.

  2. Peeler J, Christian M, Cooper J, Leiter J, MacDonald P. Managing knee osteoarthritis: the effects of body weight supported physical activity on joint pain, function, and thigh muscle strength. Clin J Sport Med. 2015;25(6):518-523.

  3. Braghin R de MB, Libardi EC, Junqueira C, Nogueira-Barbosa MH, de Abreu DCC. Exercise on balance and function for knee osteoarthritis: A randomized controlled trial. J Bodyw Mov Ther. 2018;22(1):76-82.

  4. Moghadasi A, Ghasemi G, Sadeghi-Demneh E, Etemadifar M. The effect of total body resistance exercise on mobility, proprioception, and muscle strength of the knee in people with multiple sclerosis. J Sport Rehabil. 2020;29(2):192-199.

  5. Zeng CY, Zhang ZR, Tang ZM, Hua FZ. Benefits and mechanisms of exercise training for knee osteoarthritis. Front Physiol. 2021;12:794062.

Jennifer Purdie

By Jennifer Purdie, M.Ed, CPT

Jennifer Purdie, M.Ed, is a certified personal trainer, freelance writer, and author of “Growth Mindset for Athletes, Coaches and Trainers.”


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