HealthyLife Articles

Blog

  • Save On Prescriptions

    FINANCIAL HEALTH

    Pills and bottle on top of a money.

    Whether you have insurance or not, the cost of filling prescriptions can be high. Here are some ways to save big on the medicine you need.

    Go generic

    Ask your doctor if there is a cheaper generic option they can prescribe.

    Talk to your insurance

    Some insurance companies have options to make your medicine cheaper, such as direct buying programs.

    Get a 90-day supply

    Often it’s cheaper to get more at once than to refill a prescription multiple times.

    Apply for assistance

    Check with state and local governments to see if you qualify for financial assistance with prescriptions.

    Compare prices

    Call around to different pharmacies to find which one is the cheapest for your specific medicines.

    Ask for a higher dose

    Ask your doctor if they can prescribe a higher dose and let you cut the pills. Not all pills can be cut, but if it’s possible, it can save you money.

    © American Institute for Preventive Medicine

  • Save Now For Holiday Gift-Giving

    FINANCIAL HEALTH

    Piggy bank with holiday lights and ornments.

    The holidays have a way of sneaking up on us. Before you know it, the stores will be full of holiday cheer, enticing you to begin what is often a season of overspending.

    Now is the ideal time to start saving so you won’t be caught unprepared. If you enter the holidays with a plan, you will be less likely to impulse-purchase or rack up unwanted credit card debt.

    Three easy steps to make your holidays debt-free

    1.Set a gift-buying budget.Decide in advance how much you can reasonably spend.  For some people, setting a dollar amount per person works well. Or you can set a total amount that feels comfortable for you.

    2.Use your budget to determine how much you need to save each month.Take a hard look at your income versus your bills and see how much money you can set aside. If your gift-buying budget is more than you can save, it’s time to reevaluate. Remember, the goal is to get through the holiday season without racking up debt.

    3.Put the money out of reach.Open a separate savings account so you won’t be tempted to spend your holiday money. When you’re ready to begin buying gifts, using cash can help keep you on budget. Another option is to purchase gift cards you can use for holiday purchases.

    © American Institute for Preventive Medicine

  • Save Money On Prescriptions

    FINANCIAL HEALTH

    Pills dropping into bottle.

    FACT: New drugs are protected by patents. After the patent expires, other companies can make a generic version of the drug.

    Knowing about generic drugs can save you money on prescriptions. Tell your doctor or pharmacist you want a generic drug if possible.

    If your prescription is expensive, speak up. Sometimes there’s an alternative that costs less but is still safe.

    Be wary of places that promise free or cheap prescriptions. It may be a scam. Your doctor or pharmacist can tell you about free or low-cost prescription programs.

    © American Institute for Preventive Medicine

  • Save At The Supermarket

    FINANCIAL HEALTH

    Couple at the grocery store.

    While the cost of food is out of your control, smart shopping habits will help keep your grocery bill more manageable.

    Tips to save on groceries

    Shop with a list

    Grocery stores know just how to tempt you to make impulse purchases. With eye-catching end cap displays and strategically placed snack foods, it’s easy to end up bringing home more than you intended. Instead, make a detailed list before you go and stick to it.

    Check the cabinets

    How many times have you purchased an item only to find you already have it hidden in the back of your pantry? As you make your shopping list, carefully check your current food supply to make sure you really need the ingredients.

    Buy in bulk

    When possible, purchase family-sized or bulk items for your most commonly used ingredients. This works especially well for meats, beans, rice, grains, and pasta. When you get home, promptly freeze or store the extra. You can also join a wholesale club to get better prices on bulk food.

    Eat seasonally

    Fruits and vegetables are cheapest when in season. For example, berries are more expensive in the winter than during peak berry season in the summer. Oranges and other citrus are usually cheapest during the winter months. Opt for in-season produce whenever possible.

    Stock up

    Buy more than one when your favorite foods go on sale. Dry goods generally keep for a long time, and many fresh foods can be frozen for longer storage. Keep in mind that you should only stock up on ingredients you regularly use.

    Low-cost recipes

    How you choose to eat is a major determinant of your food budget. If you like to cook gourmet, you’ll need fancier ingredients that cost more. Instead, find tasty recipes that use inexpensive ingredients. Examples include beans, rice, frozen vegetables, tuna, potatoes, and eggs.

    © American Institute for Preventive Medicine

  • Safe Travels

    WELL-BEING

    Group of friends with luggage, wearing face masks, ready to travel.

    COVID has changed many things in recent years, including the way we travel. No one wants to end up sick on vacation or pass an infection to those around them. Thankfully, there are ways to make travel safer for everyone. A few simple precautions are all it takes.

    *  Get updated on your vaccines, including COVID and any specific vaccines recommended by your destination country.

    *  Check the COVID situation at your destination. If community spread is high, you may want to take extra precautions.

    *  Find out if there are any testing, vaccine, or other documentation requirements at any stage of your journey.

    *  While masks are not required everywhere, the CDC recommends masking up on public transportation.

    *  Consider getting a COVID test when you return if you were in an area with a high risk of exposure.

    *  Be patient and flexible. Everyone wants to get to their destination safely.

    © American Institute for Preventive Medicine

  • Roasted Brussels Sprouts, Potatoes & Chicken

    HEALTHY EATING

    Roasted brussels sprouts, potatoes and chicken.

    To introduce a new vegetable, try serving it with something you already enjoy. Pairing Brussels sprouts with potatoes and chicken is a good way to try them out.

    Ingredients

    3 cups Brussels sprouts (fresh or frozen halved vertically, about 3/4 pound)

    4 small red potatoes (cut into chunks)

    1/2 cup chopped onion

    2 cloves garlic (minced)

    2 tablespoons olive oil

    1/4 teaspoon salt

    1/8 teaspoon pepper

    1/2 cup non-fat ricotta cheese (or cottage cheese)

    1/4 cup Part-skim mozzarella cheese (shredded)

    2 tablespoons nonfat milk

    1 pound boneless chicken breast (4 portions)

    2 tablespoons fresh rosemary sprigs and pomegranate seeds

    Directions

    1.  Preheat oven to 325 degrees Fahrenheit.

    2.  In a 2-quart baking dish coated with cooking spray, toss Brussels sprouts, potatoes, onion and garlic with 1 tablespoon olive oil, salt and pepper.

    3.  In a small bowl, mix cheese with milk.

    4.  Coat chicken breasts with remaining olive oil.

    5.  Nest chicken among vegetables in baking dish.

    6.  Top with cheese mix.

    7.  Cover with foil and bake for 40-45 minutes or until chicken is done. Optional: Garnish with fresh rosemary and pomegranate seeds.

    Nutrition per serving: Servings 4. Calories 400; Total Fat 12 g; Saturated Fat 3 g; Sodium 370 mg; Total Carbohydrate 40 g; Dietary Fiber 6 g; Protein 35 g

    Source: Produce for Better Health Foundation

    © American Institute for Preventive Medicine

  • Reevaluate Your Budget

    FINANCIAL HEALTH

    Women working on a budget.

    Following a monthly budget is one of the best ways to manage your finances. A budget provides a clear picture of where your money comes from and where it is going.

    Budgets change over time. Changes in your income, expenses, or spending can create an imbalance or even a surplus. If it’s been a while since you reviewed your budget, it may be time for a checkup.

    Record all income

    Add up all your sources of income in a month. These can include paychecks, child support, and government benefits. The total of all money coming in counts as income, whether it came from a traditional paycheck or not.

    Record all expenses

    Add up all the bills you must pay. These include housing costs, car payments, utility and phone bills, child support, debt payments, etc. Most bills are recurring each month.

    Evaluate spending

    In addition to bills, you also need to allocate money for food, gas, and sundries. This is where spending can quickly get out of control. Review three to six months of spending in each category and determine what a reasonable monthly amount should be.

    Consider saving goals

    Assess the state of your savings. Ideally, you should have several months of expenses in a savings account as a safety net. Determine if you need to allocate more money in this area.

    Make a long-term plan

    Financial stability requires long-term thinking. Reflect on your long-term financial goals such as college savings, retirement, or big expenses. Is your current budget working?

    Adjust budget

    Using the information you’ve gathered, update your budget to accurately reflect your current income and expenses. If you have extra at the end of the month, consider increasing your saving goals or long-term financial plans.

    © American Institute for Preventive Medicine

  • Recipe: Sweet Potato Cheesecake

    HEALTHY EATING

    Sweet potato cheesecake with a couple pieces missing.

    Try this twist on the classic pumpkin pie. The natural sweetness of sweet potatoes means less sugar is needed to enjoy this delicious dessert.

    Ingredients

    1 cup gingersnaps or graham crackers (finely crumbled)

    3 tablespoons butter

    8 ounces cream cheese (light, softened)

    1 cup sweet potatoes (cooked, mashed)

    1/3 cup sugar

    1-1/2 teaspoons pumpkin pie spice

    1 teaspoon grated orange peel

    1 teaspoon vanilla

    5 egg whites

    1 cup milk (evaporated, reduced-fat 2%)

    Directions

    Crust:Combine crumbs and butter. Press mixture into bottom and 1 inch up sides of an 8-inch springform pan. Set aside.

    Filling:

    1.  In a large mixing bowl, beat cream cheese, sweet potatoes, egg whites, sugar, pumpkin pie spice, orange peel, and vanilla until combined. DO NOT OVER BEAT.

    2.  Stir in milk. Carefully pour into prepared pan.

    3.  Bake at 350 degrees for 60-70 minutes until the center appears set.

    4.  Cool on a wire rack for 45 minutes. Cover and chill thoroughly.

    5.  Remove sides of pan.

    6.  Garnish with dessert topping and orange peel.

    Nutrition Information: (14 servings). Per serving: 139 kcals, 6g total fat, 3g saturated fat, 137 mg sodium, 17g carbohydrates, 1 g dietary fiber, 5 g protein.

    Source: U.S. Department of Agriculture

    © American Institute for Preventive Medicine

  • Recipe: Salsa

    HEALTHY EATING

    A bowl of salsa.

    Ingredients

    1/2 cup corn (fresh cooked or frozen)

    1 can black beans (15 ounce, drained and rinsed)

    1 cup tomatoes (fresh, diced)

    1/2 cup onion (diced)

    1/2 cup green pepper (diced)

    2 tablespoons lime juice

    2 garlic cloves (finely chopped)

    1/2 cup Picante sauce

    Directions

    1.  Combine all ingredients in a large bowl. Chill until serving time.

    2.  Drain before serving.

    3.  Serve with low-fat baked tortilla chips or fresh vegetables.

    Nutrition Facts: 8 servings, Calories 95, Total fat 0g, Saturated fat 0g, Sodium 236mg, Total carbohydrates 19g, Fiber 6g, Protein 5g.

    Source: U.S. Department of Agriculture

    © American Institute for Preventive Medicine

  • Recipe: Salad With Pears

    HEALTHY EATING

    Plate of salad with pears.

    Ingredients

    For the Salad:

    *  2 canned pear halves

    *  6 cups mixed greens

    *  1/2 tablespoon Parmesan cheese

    *  1-1/3 cups carrots, grated

    *  3 tablespoons walnuts

    For the Dressing:

    *  1/4 cup pear juice

    *  1/4 teaspoon each of cider vinegar, honey, dijon mustard, and olive oil

    *  1 dash salt and black pepper

    Directions

    1.  For the dressing, mix pear juice, vinegar, honey, mustard, salt and pepper, and olive oil in a blender and blend until smooth.

    2.  Put mixed greens in a large mixing bowl, drizzle dressing over greens, and mix together.

    3.  Add remaining chopped pear, walnuts, and grated carrots and toss lightly.

    4.  Portion out 1 cup of salad and top with grated Parmesan cheese.

    Nutrition Information: Serves 6: Total calories 64, total fat 3g, saturated fat 0g, sodium 86 mg, carbohydrates 10g, fiber 2g, protein 2g.

    Source: MyPlate.gov

    © American Institute for Preventive Medicine