Chewing tobacco can be just as dangerous for your health as other forms of tobacco. It’s time to quit for Through with the Chew Week.
Chewing tobacco is tied to many mouth problems, including mouth, tongue, cheek, and gum cancer, and can also cause cancer in the esophagus and pancreas.
Chew can cause leukoplakia, or gray-white patches in the mouth that can become cancer.
Chewing tobacco also stains your teeth, causes bad breath, and destroys your gum tissue.
If you regularly use smokeless tobacco, you’re more likely to have gum disease, cavities, tooth decay, and expensive dental issues.
All forms of tobacco, including the smokeless kind, increase your risk of heart disease and high blood pressure.
When you chew tobacco, you also raise your risk of heart attack, stroke, and serious pregnancy complications.
Smokeless tobacco can also lead to nicotine poisoning and death in kids who mistake it for candy.
Even after you’ve gotten ready to head to the store, grocery shopping on a budget for healthy meals can be hard. But there are some things you can do to make it easier.
Stock Your Pantry
Keeping your kitchen stocked with certain key things can make cooking easy. This list has some items that are perfect for this. And this article has some healthy foods perfect for your pantry that only cost about $2.
Add one item that won’t go bad, like a spice, grain, beans, or frozen veggies to your cart each shopping trip to help you build your pantry without dropping a lot of money at once. (These are also good things to buy in bulk when they’re on sale if you have space to store them.)
Having this stocked pantry will help you throw together meals fast, help you save on packaged or premade meals you might’ve grabbed in a hurry, and make shopping easier.
Choosing Your Store
Choosing where you shop can also help you save. Besides the grocery store, some great places to find good deals are:
- Ethnic markets
- Dollar stores
- Retail supercenters
- Wholesale clubs
- Farmers markets
At the Store
Once you’re at the store, you should try to shop the outer edge of it as much as possible. The outer edge usually has the fresh produce, like fruits and veggies, meat, dairy, bread, and frozen food. It’s typically the inner aisles that are full of boxed and processed foods.
Fruits & Veggies
It’s recommended that you eat 5 servings of veggies a day, so it’s important to really use that part of the store. With that in mind, fruits and veggies, fresh or frozen, should take up about a third of your cart on each shopping trip.
- Shop in season
At the farmers market, you have to buy what’s in season, but at the grocery store, there are lots of choices. But when you buy what’s in season, you can save a lot, and your food will be the tastiest and freshest it can be. This list can help you find what’s in season when.
- Buy bags at the right time
With certain go-to things your family will always use, like apples, oranges, potatoes, and onions, buying them in the big bags when they’re in season can help you save even more.
- Stock up on canned and frozen fruits and veggies
Canned and frozen fruits and veggies are picked while they’re in season and tasting best, and they’re good for you, too. So instead of buying fresh peas when they’re not in season, stock up on frozen ones to save and get the best flavor. Plus, they last much longer.
Look for frozen veggies without added sauces or butter. Choose canned fruit in 100% fruit juice and veggies with “low-sodium” or “no salt added.”
Canned veggies and broths are perfect for easy soups and stews, and canned fruit makes great fruit salad and snacks for the kids.
Avoid a lot of the packaged and processed foods in the center of the store. Cookies, candy, chips, crackers, and soda are all high in things you don’t want, like sugar, salt, and bad fats, and low in things like protein and nutrients. They’re also expensive.
- Look for whole grains
Be careful you don’t get fooled by things that just call out wheat. Instead, look for whole grains and whole-grain breads.
- Find high-protein foods besides meat
Yogurt and cheeses are great sources of protein, as are beans and other legumes, which you can find dried or canned.
- Be smart about cereal
Cereals are one of the top foods for hidden sugar. Look for ones with little or no sugar. You can always add honey to flavor it in the bowl. Also look for cereals high in fiber to start your day right.
- Try new things in the bulk aisle
If you want to try a new grain, nut, or dried fruit, the bulk aisle with bins is a great way to taste test. Scoop out a small bag for your family to taste before buying bigger servings.
Make the most of your trip by paying attention to how your store organizes things, their price tags, and food labels.
- Don’t shop at eye level
Stores oftentimes stock the most expensive things right where they’ll catch your eye. Looking at the upper and lower shelves can help you find the best deal.
- Grab from the back
Stores also stock from the back, putting newer things behind the older ones. Grabbing from the back gets you fresher food with better expiration dates, so your food will be good for longer.
- Look for store brands
Many stores have their own brands of items, and in most cases, you’ll get the exact same or very similar thing at a much better price.
- Read the label
Reading the nutrition label can tell you a lot about what’s in a food, if it’s good for you, and help you choose between brands.
- Pay attention to serving sizes
Some things might seem good for you until you check the serving size. Sometimes the serving size is much smaller than what you’d actually eat in a sitting, which makes the numbers on the label look better.
- Learn how to read unit price on the price tag
Unit price tells you how much something costs per pound, ounce, quart, or other unit of measure. It can tell you which brands are the most affordable. This guide can help you read or calculate unit price.
- Have a calculator handy
Whether it’s on your phone or you bring a small calculator along to the store, having one on hand can make it easy to compare labels and costs.
Learn how to read and make sense of nutrition labels to get the most out of your food.
Growing up watching The Brady Bunch, I loved how when there was a problem, like Jan getting a bad perm, Greg having his first fender bender, or Marcia getting braces, it was always resolved in a happy ending by the end of the episode.
I didn’t think to question how Mr. and Mrs. Brady could afford to raise 6 kids and pay for a maid and the mortgage on a tri-level house. I know now, from raising my own kids, that braces are really expensive, and so is adding teenagers to your car insurance. Real-life decisions don’t always end as positively as a Brandy Bunch episode.
In my work, I counsel people who made a choice that costs them later. For example, if you don’t pick up prescription drug coverage when you first become Medicare eligible and then realize you need to add it later, you’ll get charged a late enrollment penalty. Many times in these cases, members have sadly told me that they didn’t know or that no one had told them. They’ve truly taught me the importance of staying informed.
Recently, I had the chance to meet with Callie Klein from COUNTRY Financial, and we found that we share a mutual desire to learn about each other’s professional services.
We know Medicare can be confusing, so we do our best to help people make sense of their options. Retirement planning can also be confusing, but Callie helped me to understand how choices like life insurance and long-term care can affect your financial future. Callie pointed out that people are living longer, and some people can spend just as many years in retirement as they did on their career. That’s what makes it so important to plan ahead, so your resources match your longevity.
As we enter a new year, I am reminded how fast time goes and how important it is to give some thought to your future now. Set some long-term goals rather than just short-term resolutions.
If you haven’t already and need help, I encourage you to seek out a professional like Callie. She showed a genuine concern for her clients and a desire to guide them toward the decisions that will help them attain their future retirement goals. Professionals like her can help you at least become educated and stay informed.
Most importantly, though, I wish you happiness in 2016, and I hope that, like an episode of The Brady Bunch, your biggest problems are resolved quickly and with a happy ending.
Shannon Sims is a Medicare community liaison for Health Alliance, serving Chelan, Douglas, Grant and Okanogan counties in Washington. She has four sons and two grandsons. During her time off, she performs as part of a rodeo drill team on her horse, Skeeter.
Your 2-year-old has an earache. You slip and sprain your ankle. You’re feeling chest pain. Do you know where you should be getting care in each of these cases?
It can be hard to know, but it’s important because if you go to the emergency room when it’s not actually an emergency, your insurance may not pay for your care.
A trip to the ER is usually the most expensive kind of care. The average ER visit costs more than the average American’s monthly rent.
If you don’t need help right away, you can save time and money by setting up a same-day appointment with your doctor or going to an urgent care or convenient care clinic. These usually have extended hours, you don’t need an appointment, and many clinics have them.
But when something happens and you need care right away, you should know which things you should go to an urgent care location for, and when you should go to the ER.
Emergency Room or Convenient Care?
|Visit convenient care. This needs care to keep it from getting worse, but it won’t pose a serious health risk if not treated immediately.|
|Visit convenient care. This injury isn’t life threatening, but you may need medical attention to treat it.|
|Go to the ER. This could because of a serious problem and is normally considered a medical emergency.|
A trip to the ER is usually the most expensive kind of care. If you don’t need help right away, you can save time and money by setting up a same-day appointment with your doctor or going to an urgent care or convenient care clinic. These usually have extended hours, you don’t need an appointment, and many clinics have them. Carle, for example, has a few convenient care options.
Let these examples be your guide to where you should go:
Urgent Care Situations
It’s not always easy to know if you should go to the emergency room, especially when you need to act fast. The key is to trust your judgment. If you believe your health is in serious danger, it’s an emergency.