HealthyLife Articles

Tag: budget

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
Dealing With Holiday Money Stress

SUCCESS OVER STRESS

The holidays can put a strain on the wallet. Between gifts, parties and travel, many people spend more this time of year.

It’s easy to become overwhelmed. In the process, you may even forget to enjoy your holidays. If money worries are causing you stress, try these strategies to help.

*Avoid decision overload:Are you faced with multiple questions about spending? Try to tackle just one at a time. For instance, today you decide on a gift for a friend. Tomorrow, start to think about your travel plans.

*Track it:It can be painful to see how much money you’re spending. But tracking it can help you gain control over spending. When you see how much you’ve spent on gifts or eating out, you may be motivated to cut back.

*Make a plan:Think about ways you and your family can spend less. Write down a few ideas and commit to trying one or two of them. Include your children in the decision-making to help make the changes easier for them to accept.

*Ask for help:If you know you need help paying a bill, call the company or your bank. Sometimes they can work with you to set up a payment plan that fits within your budget.

*Think about how you deal with financial stress:Some people try to escape stress through unhealthy activities. Overeating, alcohol use, gambling and smoking are a few examples. If you struggle with this, seek help from your doctor or a counselor.

*Go shopping with a plan:Before you head to the mall or shop online, have a set dollar amount of what you will spend. Whenever possible, have a list of what you plan to buy and stick with it. This can help you avoid impulse purchases or overspending.

*Remember the value of your family and friends:The holidays aren’t about money and gifts. Your relationships are important. Spend time with people who matter to you. This is one of the best gifts you can give to another person – and yourself.

Source: American Psychological Association

© American Institute for Preventive Medicine

January 23, 2026
Debt-To-Income Ratio: Faqs

FINANCIAL HEALTH

A healthy debt-to-income ratio is an indicator of financial stability. Just as the term implies, this ratio compares the amount of money you pay toward debt against your income.

A stable debt-to-income ratio is anything 43% and lower. Someone with a higher percentage may struggle to make ends meet and keep up with their payments.

When applying for a mortgage, lenders will use this number as a determining factor, so it’s essential to know where you stand. In most cases, you must have a debt-to-income ratio under 43% to get a qualified mortgage when buying a home.

Calculate debt-to-income ratio

The equation looks like this: Total monthly debt payments ÷ monthly gross income (before taxes) = debt-to-income ratio

Here’s an example: Let’s say you make $6000 each month before taxes, and you have an $1800 mortgage, $300 car payment, $150 student loans, and $50 credit card payment.

($1800 + $300 + $150 + $50) ÷ $6000 = debt-to-income ratio

$2300 ÷ $6000 = 0.38

Your debt to income ratio is 38%.

Bills as debt

* Monthly rent or house payment

* Auto, student, or other monthly loan payments

* Monthly alimony or child support

* Monthly credit card payment

* Any other debt

© American Institute for Preventive Medicine

January 23, 2026
Reevaluate Your Budget

FINANCIAL HEALTH

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

January 23, 2026
Save At The Supermarket

FINANCIAL HEALTH

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

January 23, 2026