HealthyLife Articles

Tag: budget

Save Now For Holiday Gift-Giving

FINANCIAL HEALTH

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

January 23, 2026
Exercise On A Budget 2

Fitness

Lean times are no excuse to ignore your health.

Don’t let gym memberships, personal training fees, or the cost of the latest exercise gadget weigh you down. Exercise is about moving, stretching, lifting, bending, breathing – things you can easily do at home. Or simply walk – around the block, at a mall, or on a local school’s track.

Get started.

Start with a few simple stretches to warm up your muscles. If you need help, go online for how-to instructions on everything from stretching to full routines. You can also find exercise tools to track your progress.

No equipment necessary

Do what you were taught in gym class – squats, push-ups, jumping jacks, and crunches. Lift your legs and arms, touch your toes, bend from side to side, jog in place, and twist. Just make sure you target all your major muscle groups at least once every week.

No free weights? Try these substitutes.

* Use cans for triceps and biceps exercises instead of dumbbells.

* A gallon jug filled with water, sand, or powdered detergent is just as effective as a kettle bell for squats and arm lifts.

* Put a paper plate under one foot and lunge forward. You can also attach plates to both feet with rubber bands to simulate skating. Or, get down on all fours, put the plates under your hands and slide them back and forth for a great chest workout.

* Pantyhose move just as well as resistance bands for rowing and stretching routines.

* Use a chair or countertop as a push-up bench.

* A low, sturdy stool or a bottom stair can be used for a step exercise routine.

Action Step

Don’t wait until you have a block of time to exercise. You can do leg lifts in the elevator, calve raises in the grocery line, lunges as you walk the dog. Every little bit counts.

© American Institute for Preventive Medicine

January 23, 2026
To Market, To Market, Shop Smart

Nutrition

Choose healthy and low-calorie foods.

Look at buying healthy, low-calorie foods. When you buy them, the more likely you are to eat them. And when you do not buy foods high in sugar, fat, and empty calories, they are not there to tempt you.

Start with planning.

Plan for meals that will be eaten at home, lunches that need to be packed, and for healthy snacks. Make a shopping list before you go to the store. And shop after you have eaten. If you are hungry, you will be more tempted to buy foods high in fat and/or sugar, such as cakes, cookies, cheese puffs, and other packaged snacks.

Location! location!

For nutrient-dense foods that are lower in calories, shop the perimeter of the store. To fill half your plate with fruits and veggies, start at the produce section. Then choose whole-grain cereals and packaged and canned products low in sodium from middle aisles. Try to avoid the cookie, candy, and chips aisles. Then choose fresh fish, lean meats, and dairy products low in fat. Finish in the freezer section for more fruits, veggies, and fish. Choose items without added sugars, fats, and sauces.

Items to include on a healthy shopping list:

* Skim or 1% milk

* Low or reduced-fat cheeses

* Eggs or egg substitute

* Unprocessed meats, fish, poultry

* Low-sodium or no-salt added canned soups & vegetables

* Whole grain breads and cereals

* Rice crackers

* Low-sodium or unsalted crackers

* Frozen vegetables without added sauces

* Fresh fruits and vegetables

* Unsweetened tea

* Fat-free and reduced-fat salad dressings

* Unsalted nuts and seeds

* Canola and olive oils

Action Step

Remember to compare food labels for calories, fat, sugars, and vitamins and minerals per serving. Use coupons wisely.

© American Institute for Preventive Medicine

January 23, 2026
4 Financial Health Steps

Financial Health

1. Track your monthly expenses.

– List fixed costs. These include mortgage or rent, car payment, phones and child care.

– List costs that vary, such as clothing, eating out, personal care, and entertainment.

2. Make and follow a plan to pay down debt. Do this on your own or with professional help.

3. Plan a budget. From your net income, aim for:

– 50% for basics (house, food, transportation)

– 30% for lifestyle choices (hobbies, phone and cable, personal care, pets, eating out)

– 20% for short-term savings and retirement

4. Get tools to help you manage your financial health frommymoney.gov.

Take Action: Keep Your Numbers Safe

1. Protect your bank account, credit card, driver’s license, social security, and other personal ID numbers.

2. Use secure websites, passwords, and PIN numbers. Change passwords often, using upper and lower case numbers and symbols. Consider using multi-factor authentication (MFA). This is an added layer of security to your information where a system requires you to present a combination of two or more credentials to verify your identity.

© American Institute for Preventive Medicine

January 23, 2026
Avoid Holiday Debt

Financial Health

Give yourself a present. Keep holiday spending within your means.

* Set a limit on what you will spend.

* Make a list before you shop.

* Buy from stores that offer layaway plans.

* Avoid impulse buying. Leave your credit cards at home.

* Shop less – in stores, online, and while watching TV.

* At family gatherings, discuss ways you can all spend less on gifts. Make a resolution to start a monthly savings account to use for holiday spending.

* Comparison shop. Check out prices online and in-store ads. Use coupons for items on your list.

* Pay with cash or a debit card.

* Don’t go overboard, even during sales. You’ll save 100 percent on items that you don’t need.

* Don’t charge more than you can pay off when your balance is due.

© American Institute for Preventive Medicine

January 23, 2026
Be Wise, Stretch Your Health Care Dollars

Medical Care

Use discounts and coupons for services and supplies that you need.* Examples are:

* Membership discounts on prescriptions, over-the-counter (OTC) medicines, eyeglasses, and contact lenses. You can get these if you are a member of wholesale clubs, such as Costco, Sam’s Club, AAA, and AARP.

* Advertised specials, such as buy-one-get-one free prescription eyeglasses

* Coupons from local drug stores for OTC medications and supplies, such as a home blood pressure monitor

* Get treatment for a condition before it becomes more serious and more expensive to manage.

* Ask your doctor if you could benefit from taking part in a clinical trial for a condition you have. Clinical trials provide free expert medical care for persons who qualify. You can also get information for them fromclinicaltrials.gov.

* Follow your doctor’s advice for which products to buy.

© American Institute for Preventive Medicine

January 23, 2026
Build A Budget

Financial Health

Make a plan to live within your means.

No matter what your income, having a budget helps you plan and manage your money. It also helps you get a grip on your spending. You can use a budget-making tool, such as a free one from the websitewww.mint.com. You can write one on your own with a pencil and paper.

Track your expenses:

First, list your fixed monthly must-haves − mortgage or rent, phone, cable, Internet access, car payment, or public transit costs. Include other regular set monthly expenses, such as loan payments, tuition and/or student loans, insurance premiums, church donations, and gym and other monthly membership fees. Next, identify your variable expenses. These include what you spend weekly, monthly, two or four times a year, and yearly for:

* Groceries

* Restaurant meals, snacks, coffee and other drinks

* Gas and upkeep for your car

* Electric, gas, and water bills

* Property taxes

* Credit card payments

* Entertainment – Movies, DVDs, concerts, golf, toys, and social events

* Clothes and shoes

* Haircuts, cosmetics, and toiletries

* Gifts for birthdays, holidays, weddings, etc.

* Household items and home improvements

* Vacation

You can get amounts for many of these from monthly statements for your credit cards, debit cards, and checking and saving accounts. Otherwise, get and keep receipts for everything you pay for. You may be surprised by how much you spend on coffee drinks, food, liquor, and tips when eating out.

Put some of your income into a savings account. Do this yourself from your take-home pay or have a pre-set amount automatically deposited into a savings account.

Start by listing your total monthly income:

Include your take-home pay, alimony, child support, unemployment, social security, and public aid. If you work on commission or freelance, your income can vary from month to month. Just estimate a monthly amount.

Action Step

If you are spending more than you earn, cut back on variable expenses. If you still have money left over after paying your bills and putting money into savings, carry over the extra for future expenses.

© American Institute for Preventive Medicine

January 23, 2026
Save By Being A Wise Consumer

Medical Care

What price, health care?

It is more common to know the price of a car than the price of health care services. It is also more common to take more time looking for a car than a doctor. To be prepared to take care of your health and health care costs, plan ahead:

* Don’t wait until you get sick to find a doctor. Having a doctor can save the expense of having to go to an urgent care center or emergency room.

* Know what costs your health plan covers and what you need to pay.

* Post a list of places your health plan approves for treatment. When you need care, use them instead of out-of-plan ones, which could cost you extra money.

* If you have a yearly deductible, budget for this with the rest of your bills.

Check credentials.

You can’t afford to trust your health to just anyone. Find out about doctors from:

* American Board of Medical Specialties (ABMS) at 866.ASK.ABMS (275.2267) orwww.abms.org.

* DocFinder atwww.docboard.org/docfinder.html.

* The Federation of State Medical Boards at 888.ASK.FCVS (275.3287) orwww.fsmb.org.

* Health Grades atwww.healthgrades.com.

Look for quality.

Check out the track records of health plans, hospitals, and doctors. Contact the Agency for Health Care Research and Quality atwww.ahrq.gov.

Protect yourself from medical errors.

These could cost extra money and can even cost you your life. Be your own watch dog. Take an active role in every decision about your health care. If needed, have a family member or friend oversee your care.

Know about tax breaks.

Medical and dental expenses are tax deductible if they exceed 7.5% of your adjusted gross income. If you are self-employed, you may be allowed to deduct 45% of the cost of your health insurance premium. Find out fromwww.irs.gov.

© American Institute for Preventive Medicine

January 23, 2026
Save Money On Medications

Medication

* Find out if medications are no longer needed and/or if you could reduce your need of any medication through lifestyle changes.

* Take a list of the medications that your health plan prefers (formulary) to office visits.

* Ask if one medication can replace the work of two or three.

* Ask for free samples and/or a prescription for a few days’ supply to find out if the medicine works for you before you pay for a full prescription.

* Ask your doctor or pharmacist if lower-cost options exist, either in a generic form (co-pays for generics cost less, too), a less expensive brand-name drug, or an over-the-counter (OTC) drug.

* Ask your doctor if it would save money to prescribe pills that could be cut in half.

* Use a mail order pharmacy for prescribed medicines you take on a regular basis. You can usually get a 3-month supply for the same cost that you would pay for a 30 day supply at a drug store.

* Shop around for the lowest costs. Compare costs from your pharmacy, large chain pharmacies, and grocery and retail stores that have pharmacies. Use Web sites that compare prices for prescription medicines.

© American Institute for Preventive Medicine

January 23, 2026
Create A Home Gym

BE FIT

Going to the gym can be expensive in terms of both money and time. Instead of spending all that money on a membership, why not invest in equipment you can use for years without having to leave your house?

You don’t need fancy machines to create a functional home gym. And you don’t even need much space. These items can fit anywhere and will challenge your body to get stronger and healthier.

Resistance bands:Get a set that offers low, medium, and high resistance for a variety of challenges.

Kettlebells:Choose a 6 kg (13 pounds) kettlebell for women or an 8 kg (18 pounds) kettlebell for men.

Step platform or box:A step platform or box will allow you to do step-ups, jump-ups, and other types of movements that get you in the cardio zone.

Exercise ball:This inflatable ball adds variety to your workouts and is easy to store.

Jump rope:If jumping is safe for you, a jump rope is an ideal piece of cardio equipment.

Source: National Library of Medicine

© American Institute for Preventive Medicine

January 23, 2026