Your Health
10 Healthy eating on a budget by Tara Sallee, MS, RD, LD There are many ways to save money on your grocery bill and also eat healthier. Here are five budgetfriendly shopping tips: Plan to Save Your Pennies: Meal planning and weight management go hand in hand, but meal planning can also help you save your hard-earned paycheck. Planning meals helps as you compile your grocery list and makes shopping more efficient. Without a plan, you’re more likely to purchase extra items or not enough – and then takeout becomes more tempting. Pro tip: Don’t shop on an empty stomach – hitting the store while hungry will push you over your budget faster than you can say “junk food.” Buy Whole Foods: It’s no secret that some foods are less expensive in a less processed form. For example, a block of cheese is cheaper than shredded
cheese, and a canister of oats is less expensive than a box of instant oatmeal packets. Of course conveniently cut up fruit and portioned yogurt saves you time, but this is an area that can save you some extra dough. And speaking of dough – when selecting grains, like bread, choose the whole-wheat options, rather than their white counterparts. This small swap will provide you a healthier nutritional profile without spending more. Shop Smart to Fill Your Cart: At HyVee, we offer our own private label That’s Smart! brand for nearly any product you can think of. Full Circle is Hy -Vee’s organic brand, which can be found in the HealthMarket. Store brands offer the same quality; they’re just less expensive. Be on the lookout for these and watch your savings add up. Stock Up on Sales: We all love a good deal, but it can backfire. Ask yourself: “Is
this item something I’d normally buy, or am I just interested in it because it looks like a steal?” Pro tip: Make sure a product is going to last for a while (if not using soon), because it won’t save you money if you end up throwing it out later. Frozen Produce is Your Finance’s Best Friend: We all have good intentions of using the head of broccoli staring at us each time we open the fridge, but as the week goes on, unfortunately so does the quality. That’s where frozen vegetables come into play – they are convenient and an easy addition to any meal. The freezer is also the perfect place to house make-ahead meals, which you’ll need ample room for after attending one of our Family Friendly Freezer Meal Classes. Free up time in your week by prepping ahead in this virtual class held by one of your Hy-Vee dietitians. In under an hour, prepare five freezer meals to feed 4-6 people.
Sign up for this freezer meal class by visiting hy-vee.com/health. Or reach out to your local Hy-Vee dietitian for more expert healthy budget-friendly tips.
The information is not intended as medical advice. Please consult a medical professional for individual advice Tara Sallee is a Hy-Vee corporate dietitian dedicated to helping people live healthier and happier lives. Tara received a Bachelor degree in dietetics and nutrition from Missouri State University. Tara went on to attend Kansas University Medical Center where she received her Master of Science degree in dietetics and nutrition and completed her dietetics internship. She is a member of the Academy of Nutrition and Dietetics. With a passion for nutrition and wellness, Tara is dedicated to educating customers and promoting healthy lifestyles. .
Reduce your risk of falling by taking these simple steps (StatePoint) A fall can result in unwanted outcomes, including injury, loss of independence, and a decreased ability to do the things that are most important to you or a loved one. Each year, 3 million older adults are treated in emergency departments for fall injuries. Even falls that don’t lead to injury can provoke a fear of falling that causes you to avoid the activities that keep you healthy, strong, and ultimately less likely to fall. While falls are dangerous, the good news is that experts say they’re largely preventable. “While many factors can contribute to our chances of falling as we get older, falling is not a normal part of aging,” says physical therapist and American Physical Therapy Association spokesperson Greg Hartley, PT, DPT. “Working with a physical therapist can empower you or a loved one to regain balance and strength.” The American Physical Therapy Association offers the following tips to help you reduce your risk of falling: 1. Get moving. For older adults,
physical activity reduces the risk of falling and fall-related injuries. Stay active to maintain the strength, flexibility, coordination, and balance needed to prevent falls. From swimming to yoga to walking, take part in a variety of physical activities that you enjoy. Talk to your physical therapist to determine which activities are safe for you. 2. Know your risks. A physical therapist can help you assess your risk factors and develop a plan to address them so you can remain independent. Tell your doctor or physical therapist if you have any dizziness, loss of balance, or trouble seeing. Be sure to tell them whether you fell in the last year. 3. Check your medications. Many drugs can cause dizziness, loss of balance, blurry vision, and more. If you have any of these symptoms, review your medications with your pharmacist or doctor. 4. Assess your home’s safety. Assess your home to fix or remove anything that could cause trips or slips, such as throw rugs, clutter, poor lighting, and
wobbly furniture or handrails. It’s also a good idea to install a secure grab bar in the shower and next to the toilet for sturdy support on slippery floors. If you can’t make these safety improvements yourself, ask a friend or family member to help. Check with your doctor, physical therapist, or area agency on aging for local programs that offer home safety assessments. 5. Work with a physical therapist. Physical therapy (with exercise) focused on balance, stability, and the ability to perform common tasks is recommended and can prevent falls, according to the U.S. Preventive Services Task Force. Physical therapists are able to help you avoid a fall in the first place, as they are movement experts who can work with you to assess your fall risk factors and develop a plan to address them. They will advise you on making your home safer, educate you about medical risk factors linked to falls, and design a safe balance training program specific to you. To learn more about the hands-on
care, patient education, and prescribed movement that a physical therapist can provide, visit ChoosePT.com, where you can contact a physical therapist directly for an evaluation. To find a physical therapist in your area, visit ChoosePT.com/FindaPT. With the right resources and support, you can reduce your risk of a fall and maintain your quality of life.
