HealthyLife Articles

Tag: budget

  • 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

  • Exercise On A Budget 2

    Fitness

    Image of women hiking.

    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.

    Page image from Ways to Well-Being book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • 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.

    Page from Ways to Well-Being book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • 4 Financial Health Steps

    Financial Health

    Couple going over finances.

    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.

    ays to Well-Being book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Tips For Work Gift-Giving

    WORK LIFE

    Image of 2 wrapped gifts.

    If you’re considering buying presents for people at your workplace, it’s important to know how to do it right:

    *Be discreet.If you are buying gifts for just a friend or two, consider giving them outside of work so others don’t feel excluded.

    *Keep it professional.Work-related items, such as a nice pen or a coffee mug (if the person drinks coffee), are appropriate options. Personal items, such as perfume or clothing, should generally be avoided.

    *Be careful about supervisors.Many companies frown upon giving gifts to the boss. Although your intentions may be good, co-workers may see it as a way to buy into your boss’s good graces. And, it could make your boss uncomfortable.

    *Don’t go overboard.Spending more than you can afford isn’t necessary and may make the recipient feel uncomfortable.

    *Consider different religions and beliefs.Remember that not everyone celebrates the same holidays.

    Hands-free etiquette

    Whether you’re in a work meeting or at the office holiday party, you may want to put down your smart phone. Checking your email and posting to social media during work activities may give others the impression you are bored or would rather be somewhere else. If you must have it on for emergency calls, silence the dinging emails and text messages to minimize distractions.

    © American Institute for Preventive Medicine

  • Grocery Shop With Confidence

    Healthylife® Weigh

    Part 3

    Couple grocery shopping.

    Grocery stores can be wonderful places to explore new foods. The average grocery store has over 10,000 different items. Some of these foods are healthy “everyday” food choices. Add these more often to your cart. Others are “sometimes” or “once in a while” foods. Add these foods less often.

    Tips for Healthy Grocery Shopping:

    1. Choose a low-stress time to grocery shop, if possible. Make sure you have enough time to do your shopping. Stressed grocery shopping can make it harder to stick to your healthy list.

    2. Have a healthy snack before going to the grocery store. This will help you avoid buying less healthy foods on impulse.

    3. Shop the outer edges of the grocery store. This is where you will find fresh produce, dairy, eggs, meats/poultry/seafood, and frozen fruits and vegetables. Go into inner aisles for specific items on your list, but not to browse.

    4. Look for recipes or tips in the produce department. Stores often provide tips for cooking vegetables or a chart showing which fruits and vegetables are in season.

    5. Look for products locally grown or raised. Locally grown produce and livestock can be more nutritious and tasty. Nutrients and flavor can break down during storage and transport. Locally grown food may also be grown more sustainably and buying it supports the community.

    6. Sample healthy foods. Samples, such as cheese cubes or crackers with dip, can take the edge off in a portion-controlled serving. A bite-sized sweet treat can satisfy a craving and help you avoid picking up a larger version of that treat.

    7. Avoid your weak areas. Avoid an aisle that has many unhealthy foods that you have difficulty resisting. Or, keep your eyes forward when walking by these foods.

    8. Buy treats in small portions. Avoid the super-size trap of large portions of unhealthy food. Rather than buying a full tub of ice cream or a boxed brownie mix that will yield a full pan of brownies, get small-sized versions. Choose a single-serving ice cream or an individual brownie at the bakery.

    9. Read labels. Many of the healthiest foods, such as fruits and vegetables, won’t have food labels at all. If they do, they only give a snapshot of the true value of the food.

    © American Institute for Preventive Medicine

  • Tips To Save On Your Summer Vacation

    FINANCIAL HEALTH

    Image of family about to go on a road trip.

    You want your vacation to be memorable, but you probably don’t want to remember spending a lot of money. With some advanced planning, you can save a good amount of your travel and vacation expenses. Here’s what travel experts recommend:

    *Don’t pick prime times for flights.If you’re flying, you’ll usually pay less for airline tickets during off-peak times. This means flying during the middle of the week, early in the morning or late at night.

    *Be flexible.When booking airline tickets, choose the flexible dates option to find the lowest price for airfare. Sometimes, the savings can be substantial.

    *Visit during the off-season.Many people travel to warm, tropical destinations during the winter months. Try going during the late fall or early spring instead.

    *Check out renting a house.Many destinations offer houses for rent at about the same price per night as hotels but with much more space. When you share with another family, you split the cost for even more savings.

    *Look for online deals & coupons.Look online for local activities you want to do, such as visiting museums or scuba diving excursions. Many places offer deals or coupons if you book in advance. You may also be able to avoid lines for buying tickets.

    *Don’t forget your discounts.Companies like AARP and AAA often have discount rates for members. Some employers have discounts available to employees for car rentals and other vacation items.

    *Pack snacks.Pack healthy snacks in a cooler for a car trip like fresh-cut fruits and vegetables. For flights, bring your own food to the airport and eat before getting on the plane. Keep in mind liquids more than 3.4 ounces can’t be taken through the security checkpoints.

    *Get a kitchen.Look for hotel rooms that have a full kitchen so you can store food and beverages, cook your own meals and avoid the higher costs of eating out.

    *Try camping.Instead of traditional hotels, look for campsites. Camping often costs a fraction of what a hotel costs, as long as you have a tent, mats to sleep on and a few more basic camping supplies.

    *Look nearby.If the prices of airline tickets and hotels aren’t in your budget, look for daytrip options. Destinations within 2 hours of home are often doable for families and can be just as fun as a longer trip.

    © American Institute for Preventive Medicine

  • Wallet-Friendly Workouts

    BE FIT

    Image of bike in the field.

    Finances are one of the biggest reasons people don’t join a gym. A monthly gym membership fee can take a big bite out of a budget, but that doesn’t mean you should throw in the towel on exercise.

    You can get all of the benefits of exercise at little to no cost with these tips:

    *  Use home items as workout tools. Instead of buying weights, use canned goods or fill used gallon jugs with water or sand.

    *  Put gravity to work for you. Many resistance exercises use only your body weight and gravity to help you get stronger. Think push-ups, squats, crunches, leg lifts, and arm raises.

    *  Use the stairs in your home for a step training workout. Or, use a low, sturdy step stool. Play music while stepping.

    *  Borrow fitness DVDs from your library, or look for used ones at garage sales.

    *  Utilize community resources. Some fitness centers, senior centers, and community programs offer free or low-cost fitness classes. Local hotels or schools may have a minimal fee to swim in the pool at select times. Walk a local walking path or step through a scenic park for fresh air and fitness.

    *  Consider used items. Many people will sell their used bikes, weight machines, treadmills, and other equipment at a fraction of the cost of a new item. Stop by local yard sales or look for local “yard sale” groups on social media.

    *  Try just shoes and an app. If you already have a smart phone, there are many free or low-cost fitness apps available to keep you motivated. Lace up your walking shoes and start tracking your progress with the app to keep you motivated and on track. YouTube also offers a variety of workout programs that allow you to exercise at home.

    © American Institute for Preventive Medicine

  • Eat Healthy & Save On Groceries

    FINANCIAL HEALTH

    Illustration of grocery cart with fruit and vegetables.

    Many people assume that healthy food, such as fresh fruit, costs more than processed and less nutritious foods like crackers and cookies. Although the best foods aren’t always the cheapest, healthy foods are worth the money spent. A healthy diet can help you feel better physically and mentally, which could mean fewer doctor visits and a better quality of life. If you’d like to eat healthier but are afraid it will hurt your budget, try these tips to get the most bang for your buck at the supermarket.

    *Plan your meals.Once or twice a week, sit down and write out the recipes you’d like to cook for the next few days. Write down the ingredients and shop for only those items. You’ll be less likely to resort to takeout because you have “nothing to eat” and you can avoid unneeded purchases.

    *Buy what’s in season.There’s a reason strawberries cost more in the winter months. They become harder to grow, and they must be shipped to your store from greater distances. Instead of trying to eat “summer” foods year-round, find out what’s freshest during each season. Citrus fruits and pears, for instance, are often best during the colder months.

    *Start a garden.You don’t need a huge yard to take advantage of growing your own food. Even a few small pots on a back deck or porch can allow you to grow some of your favorite fruits or vegetables. They’ll be fresh and delicious when you harvest them, and you won’t have to buy them.

    *Stock up.Canned goods, packaged cereals and other nonperishable items can be bought in larger quantities when on sale and stored. If you’re not a fan of clipping coupons, try buying them in bulk when possible.

    *Don’t overlook store brands.Buying canned and frozen items of the generic or store brand could save you a few dollars each time you visit the grocery store. Also, consider store brand bread, pasta, juice and other items. You probably won’t taste the difference.

    *Don’t shop while hungry.Some studies suggest that shopping while hungry could lead you to purchase more food than you need. Uneaten food, even the healthy kind, is money wasted.

    © American Institute for Preventive Medicine