Health and Money | Squirrelers

Save Money with these 15 Cheap and Healthy Foods

If you were to look at your expenses for a typical month, food is probably one category that wouldn’t exactly be miniscule in terms of the amount spent. This makes sense, as we all need food, and we all like food.

If you look at the personal finance hierarchy of needs, which I put together inspired by Maslow’s work, you can see food as a being a base level need. Along with our needs for shelter and medical care, we most certainly need food in order to get by in life. So, it’s tough to avoid spending money on food altogether.

With that in mind, I thought it would nice to summarize a list of food choices that would be relatively inexpensive to purchase, and would help lower food expenses. This would be in lieu of other more radical ideas, such as those of a former colleague who squirreled away money by getting free food at work 🙂

Anyway, here are 15 low-cost healthy food choices to help stretch your budget:

1. Water. Is water considered food? Well, whatever classification it deserves, I’ll put it at the top of this list. Drinking water instead of expensive drinks can really help you save a lot over the long term. Keep in mind that I’m talking about tap water here, not bottled water. Also, drinking water can help you avoid damaging your teeth with sugary and/or acidic beverages. As we know, it can be nice to save money on dental care.

2. Oatmeal. I’ve talked about this before, in terms of being a good way to enjoy a frugal breakfast. A serving of oatmeal made at home can cost very little maybe $0.10. A dime for a bowl isn’t bad, right? Plus, oatmeal is reported to have a number of potential health benefits.

3. Eggs. Now, personally I prefer egg whites, as I don’t care for the extra cholesterol with the yolk. Regardless, eggs provide protein and don’t cost to prepare in terms of time or money.

4. Bananas. Nice as an “on the go” snack, or as a part of breakfast, bananas are a great source of potassium and an easy way to get some fruit in your diet

5. Spinach. Now, it may be more expensive if you go the organic route, though whether or not it is important to buy organic is up to each of us. If not, spinach can be an especially low cost source of vitamins C and K, as well as lutein, in the form of a green, leafy vegaeable.

6. Apples. An apple a day, right? Well, that’s no guarantee to keep the doctor away, But apples are a good source of nutrition, and like bananas are easy to take on the go while costing relatively little.

7. Broccoli. A cruciferous vegetable, broccoli is loaded with nutrition what keeping us full on very little calories. Plus, it’s a nice source of fiber.

8. Nuts. Sure, they can be calorically dense – so be careful just how many you eat. However, nuts often have what are described as “good” fats, along with many vitamins and minerals. They can also be a good source of protein. They aren’t always cheap, but some can be very inexpensive – espcially when bought in larger quantities.

9. Beans. These are often an excellent source of both fiber and protein, along with other nutritional benefits. Bought in larger quantities, beans can be quite inexpensive. Plus there is a good variety of choices, including among others: black, navy, lima, pinto, garbanzo, mung, red, and others.

10. Brown Rice. A low-cost staple that is filling, and offers a better nutritional profile than traditional white rice.

11. Greek Yogurt. In particular, I like the non-fat variety for obvious reasons: being lower in fat. But Greek yogurt is higher in protein than traditional yogurt, and creamy as well. If you get the plain non-flavored kind, you’ll also do without the added sugars!

12. Potatoes. Sure, they can be high in carbs. But they also have vitamin C, potassium, and iron. Plus, they can be really inexpensive. At a local store recently, I saw a bag of potatoes that looked like it might have had 15 or so, and it was on sale for $1.99. That’s a lot of food for a low price!

13. Pumpkin. Not your typical choice, right? Well, canned pumpkin can last a LONG time, and when used in recipes, can provide a great source of vitamin A, as well as a good source of fiber and iron.

14. Quinoa. Again, not a standard choice! However, this grain has been getting popular in recent years for good reason. It’s filling while being a really good source of protein compared to alternatives. Buying in bulk can save some money.

15. Popcorn. What? Popcorn? Well, we aren’t talking about the movie theatre variety here. Rather, if you air pop it at home, it can provide a very low cost snack that will leave you feeling little guilt but a fair amount of fiber. Sure seems like a healthier, cheaper snack than many alternatives!

My Questions for You

Aside from water, which we all consume, which of these foods do you like to incorporate as a part of a healthy, low-cost diet?

Do you have any other suggestions to share about other food that is both healthy and low-cost?

The Staggering Cost of Health Care in Retirement

By Squirrelers 5 Comments

As we get older, health care costs increase. This much, most of us can agree on, right?

That being said, when many of us plan for retirement we think about health care costs as just one part of our future needs. There are other basic needs – housing, food, etc – that we think about. But it’s often tempting to think about things that are wants, rather than needs. For example, traveling, a dream home, and other aspirational things of the like.

However, perhaps it’s time to revisit the personal finance hierarchy of needs, and look at the foundational needs. Did you notice “medical care” noted there? Well, it’s something that we all need, and this need increases as we get older. A recent article on WSJ brought to light some eye-popping monetary figures on the cost of health care in retirement. It’s really quite an expensive proposition!

The article noted a figure of $240,000 as the estimated cost of health care for a couple retiring in 2012. Even crazier, these costs apparently don’t include nursing home care expenses, according to the article.

This is, quite simply, a ton of money. Now, I’m nowhere near 65 or near retirement, but this still jumps out at me as a big deal that many people don’t seem to pay enough attention to. Like I alluded to before, I think that people tend to think about retirement as some kind of promised land of traveling, relaxing, maybe grandchildren, etc. But what about the elephant in the room: health care costs?

When you think about it, there are probably a ton of people here in the U.S. that are 65 or older that have nowhere near $240,000 in net worth. I mean, when you think about how many people can’t cover unexpected expenses, it makes you wonder how many are prepared to handle their health care needs in retirement. That is, if they can ever retire!

I really hope to not be in a position to face such struggles.. This type of situation serves as a financial motivator, in terms of being responsible with health and money, and planning for the future. That planning clearly must take into account the importance of good health, and the financial costs of not having it when older.

Bottom line: Save diligently for old age, no matter how far away, and be aware of the critical need to cover health care expenses.

My Questions for You:

Have you given thought to the high costs of health care in old age?

Does this figure of $240,000 surprise you, or is it in line with what you thought?

Do you ever wonder how people will handle such expenses when they don’t have much in savings to begin with?

Want to Live Longer? Become Wealthier!

By Squirrelers 18 Comments

Do you want some extra incentive to make and keep more money? Here is some for you: more wealth can mean a longer life.

This was among the findings of a study discussed in a recent article on US News. Now, of course there is no guarantee that having money will lead to longer life. However, wealth is seen to be a factor playing a role in longer life. I’ve been a proponent of this line of thought for a while, suggesting that the role of money in each of our lives finds it interconnected with health and relationships. Thus, I was interested to read in that article that some of this was actually studied.

It makes sense that there is a synergistic effect to money and health. As you impact one of these areas, you can subsequently impact the other. The better your situation in one, the better off you will be as a whole. This can help to provide some financial motivation!

Taking a look at one side of this symbiotic relationship – how wealth can impact health – here are some reasons that immediately come to mind to me:

Medical Care – let’s face it, money can buy a lot of things. While it can’t necessarily buy health of course, it allows access to better medical care. With significant funds, you have less worry about expensive procedures, rehabilitation, medicine, etc. Somebody with a net worth of $5 million can do more in this way than someone with a net worth of $5,000.

Access to Quality Food – this might seem silly to some, admittedly. However, there are many people who don’t live in areas that have easily accessible supermarkets or fresh produce. Or, they may have transportation issues in terms of accessing markets. There are even some big city neighborhoods that are supermarket deserts, where people have to go a long distance to reach places to buy good food.

Safety of the Neighborhood – generally speaking, the wealthier one is, the more options he or she has in terms of where to live. If someone is low on funds, these options can be quite limited, and the safety of a neighborhood might be compromised. Plus, some areas offer less opportunities for walking, fewer parks and gyms, and reduced opportunity for exercise and interaction.

Stress – To me, this might be a bigger factor than meets the eye. Back to the example above comparing someone with a net worth of $5 million versus someone with a much lower net worth. Who has more stress of earning money and bringing home a paycheck? Who can live a more relaxed life, with more financial freedom?

Of course, paradoxically, if we push ourselves beyond our limits in order to make money, we might encounter some impact on our health. Balance is important!

My Questions for You:

What do you think of the notion that having more money can lead to a longer life?

In terms of what motivates you to earn and save, is health something that drives you in some way?

Can you think of examples in your life where you’ve seen people have their health impacted in some way by financial issues? This can include either a negative or positive impact.

Is it Important to Buy Organic?

By Squirrelers 38 Comments

Hello everyone! This post was originally intended to be a recap of January here, with some acknowledgements, but I thought I’d first bring up the topic of buying organic. I’m curious what your thoughts are on the subject.

Buying Organic – How Often is it Truly Important?

This came to mind from a couple of places. First, the notion that seemingly everywhere we go in a grocery store, we’ll see some foods being labeled as organic. Be it fruits, vegetables, dairy, meat, or anything else – it appears that there may be a really solid market out there for products sold as organic. The second place this topic came from was a conversation I had recently with someone, who strongly believes in organic as much as possible when it comes to diet, thinking it’s more than worth the extra cost.

Now, I do subscribe the the notion that investing in quality, fresh, nutritious food is a smart move. Obviously, your health will likely be better off with such purchases being consumed. Additionally, taking a financial angle, making smart choices each day can lower health care costs over the long run. It’s clear that choosing good nutrition can positively impact the quality of one’s life.

That being said, my thoughts have been that this more the case when choosing between alternative types of food. For example, choosing a frugal breakfast of oatmeal is likely a better choice than eating a bagel. It’s healthier and likely cheaper too. However, when choosing between the same food – but one option is organic, and the other regular (non-organic) – the decision gets a bit fuzzier to me.

Here’s an example: if I want buy blueberries, and a container of regular berries costs $2.50, but organic berries cost $4.00, is it worth paying $1.50 for the organic version? Keep in mind that the quantity of berries is the same.

This example can be applied to any type of food, whether fruit, vegetables, dairy, etc. The idea of paying more for the same type of food that looks the same, but has the “organic” label, always makes me wonder. Personally, for the kids, I might get organic milk and cheese. That seems worth it, when I think about hormones and dairy. But I really wonder about some of the other types of foods, and often think that we can wash things thoroughly. I mean, if I buy a non-organic apple, for example, am I really doing something unhealthy? Is there that much of a difference between an organic apple and a regular one that’s been washed?

When you look at the potential volume of food that we can buy organic, the incremental costs could really add up. That gets me wondering how we should pick our spots buying organic, and how important it always is. I mean, I’ve seen cotton being noted as organic!

Feel free to convince me. I’m focused on nutrition now, and would like to hear any thoughts on this topic. If you think I’m wrong, please feel free to tell me why. I’m open to change 🙂

My Questions for You:

Do you place a high value on buying organic, or do you look the other way
If you do buy organic, what do you purchase in that category and why?
Do you have any advice or suggestions for others deciding on whether or not to buy organic?

Save Money on Dental Care: How Much Pain Can You Handle?

By Squirrelers 24 Comments

How much is avoiding dental pain worth to you?

The cost of dental work can be quite high for many people. For those who do not have insurance, it can be outrageously costly. Even if you do have insurance, dental care can be expensive anyway.

Regardless, it’s something that’s important and we need to take care of our teeth for many reasons. Dental health has been shown to impact our overall health in numerous ways.

With that in mind, I’m facing a dental procedure that needs to get done. I need to get a wisdom tooth removed, which is not something anyone would look forward to. However, it has to happen, so I might as well get the time scheduled and get it over with. The only thing I thought I had to decide was when to make the actual appointment, but I found out that I have a new decision to make: how much to spend on pain relief for wisdom tooth removal!

Frankly, I haven’t really considered this type of decision before. Usually I’ll just deal with the medical care that I have to get, and will put my health above money – within reason of course. If things are truly optional, that’s obviously different. But if I absolutely need medical care or medicine, I’ve just gone ahead with it in the past. What’s the point of saving money if it impacts your health?

As I noted, this procedure must be done, so of course I won’t try to save by avoiding it. However, there are different prices for pain relief for this dental procedure. After getting an initial consultation, the office got back to me with the following 3 options for removing the wisdom tooth.

Local Injection

This apparently involves a shot (or shots) to the mouth and areas near the tooth. The idea would be to numb the area so I don’t feel as much pain as the tooth gets extracted.

Pain Relief: 3rd best out of the 3 options

Cost: $76 – least expensive of the 3 options

Gas (Nitrous Oxide)

This option, from what I understand, is intended to relieve your anxiety so that you really aren’t too bothered during the procedure. Thus, you may not notice the pain quite as much while the tooth is being extracted.

Pain Relief: 2nd best out of the 3 options

Cost: $115 – 2nd most expensive of the 3 options

IV Sedation

In this case, you are actually sedated. You’ll be out of it, and won’t be noticing what’s going on. Essentially, its like you’re asleep.

Pain Relief: best out of the 3 options

Cost: $338 – most expensive out of the 3 options

With all this information provided to me, the first thought that came to mind was this: “give me a shot, get that sucker out of there, and let me save some money!” Then, I paused and thought about it for a moment. Do I really want to do that?

The difference between a local injection and the gas is $39. That’s not much, all things considered, for something like this. So, I’m eliminating local injection as an option. The difference between gas and IV sedation, however, is $223. That’s a little bit more noteworthy. I’m probably going to go with either nitrous oxide, or IV sedation for this treatment.

The decision: is $223 worth spending for a little more pain relief?

It’s money vs. pain? I wonder how many people even think of money in a case like this? I’m guessing there are people on both sides of the spectrum. Some might want pain relief no matter what, and there might be some tough characters that will save a buck at any cost. The things people will do to save money!

This also serves as a reminder of how important it is to have insurance and some financial resources. Some folks have no options.

But for those that do, I wonder how many would tough it out and go with the cheapest options. For some, losing money can be quite painful! 🙂

My Questions for You:

Which choice of the 3 would you go for?

Do you think of money in cases like this, or do you just want comfort at any reasonable price?

Have you ever faced a decision on any health care decision that was impacted by cost?

Sleep or Money?

By Squirrelers 35 Comments

How much is an hour of sleep worth to you?

To me, it’s worth quite a bit. There are probably some who share the same thoughts. On the other hand, I’m sure there are also many others who would say, “show me the money!”.

An short article I recently read, from The WSJ discusses a study that covers the topic of sleep vs. money. In it, there people are asked to choose between getting more sleep and less money, or more money and less sleep. Here were the actual choices:

An $80,000 job that has work hours that are manageable, and you end up getting 7.5 hours of sleep a day
A $140,000 job that has long work hours, and you end up getting 6 hours of sleep a day

Which would you choose?

I find this to be an interesting question – in terms of how this might be answered by everyone. There are some people that are very focused on health, balance, etc. Then, you have some people that are highly focused on making more money as the top priority. In between, you have many of the rest of us, who don’t think the two are mutually exclusive.

A big help in the quest to be financially successful is the trait of perseverance. Often times, those who want something badly enough will work extra hard for it – and truly work extra hard. In the setting of a career, this might mean working super late hours and cutting into sleep. If you’re not doing it, inevitably someone else will. There is usually someone out there willing to outwork the next person.

I’ve been one of these people before, who have worked some incredibly late nights. I mean, we’re talking countless times working until well past midnight in the office, only to get up early the next day. Sometimes until 2am or later. There others who do that, and look at it like it’s some type of badge of honor.

Over time, I’ve moved more toward the side of trying to keep balance. I’ve learned that quality of life is important, and it’s important to take care of one’s health. If you do nothing but work, and view sleep as a waste of time, it will catch up to you. Sleep is not a waste of time, it’s really important.

The irony of it is that if people get more sleep, they might be more productive. Could it be possible, as discussed here before, that sleep can lead to wealth creation? Doesn’t that sound good?

Back to the question. If I could reframe it a bit, and take out the dollar amounts – and focus on the relative percentages – I’d take less money and a proper night’s sleep. Continuing to get 20% less sleep than you need – whatever that exactly is for you – will take it’s toll over the long run.

I like the idea of getting the right amount of sleep and being well rested. Sounds more fun! Plus, you might be more productive and able to get more done in less time, when physically and mentally alert.

My Questions for You

Which would you choose from the options noted above – more money, less sleep – or proper sleep, less money?

Have you ever worked excessive hours like I have in the past?

Do you subscribe to the belief that increased sleep can lead to wealth creation, or do you think sleep is overrated?

Can Long Hours of Work be Deadly?

By Squirrelers 32 Comments

In order to make money, we generally have to work. For us to make a lot of money, we generally have to be willing to work more hours. That’s a common view, and one I don’t necessarily disagree with. I’ve been known as someone who’s worked some super long hours at times, includes late nights in the office when need be.

That said, is there a point where too much work can be a bad thing?

It might be perceived as being bad to say, and almost lazy to proclaim. However, forging ahead with tons of hard work to bring in money may be harmful to people in the long term. This appears to be the conclusion of a recent study, which was summarized in this New York Times article.

The specific, noteworthy finding is that those people who work 11 or more hours per day were clearly more likely to develop heart disease over a 12 year period of time than those who work 7 or 8 hours per day. In fact, those working the excess hours were 66% more likely to have a heart attack or even die from one.

There’s something to be said for moderation. For many of us, it’s just not possible to get something for nothing. This applies in many aspect of life, and it looks like that might be the case in terms of working long hours, too. The chronic stressors related to taking on that significant level of work might lead to health problems. For some people, it’s like robbing from Peter to pay Paul.

I know that many people might dismiss this notion of regular 11 hour workdays being unhealthy. Well, hey – that’s what the study does seem to indicate though!

As I said earlier, I’ve had many instances in the past where I worked long hours. I mean, I’m talking stretches of 70 to 80 hours per week. I felt like a warrior doing so, going out to battle and bringing home the prize of a great performance review and a chance at a promotion. The reality is that this is bad for one’s health makes me wonder what I did to myself during those times. Of course, I have to say that it’s not entirely surprising that this isn’t good for us. It’s just not as sustainable the older you get. Not just in terms of energy level, but family responsibilities as well.

A recent post on Financial Samurai discussed the topic of hard work and the 40-hour workweek. It was a great discussion, and one of my own comments was that nobody is entitled to be be rich. It has to be earned, and expecting riches while not putting in the necessary work is a sign of entitlement. Many people who complain about having to work a 40 hours week (when younger and healthy) and then complain about not getting ahead financially might be expecting to get something for nothing. Or, perhaps more accurately, they’re expecting to get something of value by not giving enough value in return.

Which is what I said a few paragraphs above about working tons of hours. To do that, and expect the same level of health and family life, may not be totally realistic. Kids do need parents to be present and attentive.

My takeaways are:

Life is clearly about choices. If you don’t want to work, don’t expect wealth. Of course, if you want to push your mind and body by working long hours to get even more wealth, you might be trading some health for it. Sleep is important for wealth creation, as we’ve discussed here before.
Maybe it’s all really about time management. Instead of regular 60 hour weeks, perhaps it’s better to learn to be efficient with regular 45 hours of work.
If one is doing what he or she truly, absolutely loves to do and has some flexibility in where and when work can be done, maybe the work will cause less stress. Thus, the impact might not be the same as with other jobs. Who knows, maybe there’s something to that?

Please share: what do you think?

10 Ways to Lower Health Care Costs

By Squirrelers 19 Comments

Health care costs can be a big part of one’s expenses. As one starts to get older, this becomes more and more apparent. Once additional dependents get in the picture, this becomes a category of expenses that merits much more examination.

While we might spend all kinds of time trying to save money at the grocery store, restaurants, and other places – what about spending some time trying to save on health care?

Well, here’s a list of things you can do that could help you with that. Below are 10 ways to lower health care costs:

Choose generic drugs instead of brand name. Generic drugs are generally equivalent to branded drugs, with the same efficacy and side effect profiles. The difference: they’re often much cheaper.
Use mail order for prescriptions. You can obtain multiple months of a prescription through the mail, for a discounted price. Though I’ve never had the reason to try it, I most certainly would if I had a chronic condition that required continual refills. Why pay more on a monthly basis?
Ask for samples. Perhaps you can get a product sample that will help you get started on a particular therapy – thus saving you money in the process? This happens all the time. Why not ask?
Utilize a flexible spending account (FSA). If you have the opportunity to take money, set it aside and not pay tax on it, why not do it? As long as it’s used for qualifying expenses, this one’s an easy choice. Make sure not to overestimate expenses, so you don’t lose what you set aside – or scramble at the last minute to use funds like I did last year.
Stay within your network. Going out of network for doctor visits and for procedures can cost significantly more money. Take advantage of the lower prices that have been negotiated.
Participate in wellness assessments. This may not be an option everywhere, but I once got involved in a wellness program through a past employer, and got a financial benefit. If offered, might as well take the opportunity for easy benefits.
Review your bills thoroughly. Billing errors do happen. When they do, doesn’t it often seem like they’re in the favor of the entity doing the billing? Taking the time to scan through each bill can be a good use of time, particularly if you end up catching a mistake.
Negotiate your bill. Ultimately, bills might be negotiable in some cases. A prior post I did on negotiating your medical bill illustrates how it could potentially be done. One way is to offer to pay up front, a lump sum that’s less than the full amount owed. They just might take it. It doesn’t hurt to ask. Remember, simply asking can in some cases help a person avoid potential money problems.
Avoid the emergency room. OK, sometimes you just have to go the emergency room and there are no two ways about it. We all know that. However, there are other times where you just might have an alternative. An urgent care center can often provide fast care for some problems that occur, without an appointment, during business hours – and sometimes beyond. If your doctor doesn’t have an appointment for another week, and you need care, you could consider such centers. It beats the high cost of the ER!
Make smart choices every day. Eat well, get plenty of sleep, exercise, take care of your teeth, and make good choices every day. Lifestyle can play a big role in determining our health conditions, so it’s imperative to make smart decisions with the long-term in mind. One trick – picture yourself older and in poor health, as a direct result of today’s bad decisions. That tends to help motivate me and get me more disciplined, though I’m I work in progress!

My Questions For You:

Do you employ any of these strategies?

What other tips do you have for saving money on health care?

Firing Your Doctor

By Squirrelers 19 Comments

Doctors are service providers.

Remember this discussion, from about 3 weeks ago? It got some interesting comments and dialogue going, and people had opinions across the board. You can read through it for reader feedback, but essentially my position was that when I visit a doctor, I expect some semblance of customer service. After all, a doctor – in my view – is a service provider like a waitress, plumber, electrician, etc. We pay, and we expect service in return. My post illustrated an example of questionable customer service I received from a doctor I had recently visited.

Keeping that prior discussion in mind, you may not be surprised that I was happy to come across this article from US News detailing when you should replace your doctor. I like the thinking! Again, as service providers, their job is to help you and treat you like a customer. Since you’re a customer, you should be listened to and treated with at least a basic minimum level of respect.

Here are the article’s 9 signs of when it’s time to move on from your current doctor:

You don’t mesh
He doesn’t respect your time
He keeps you in the dark
He doesn’t listen
The office staff is unprofessional
You don’t feel comfortable with him, or wonder about his competence
He doesn’t coordinate with other doctors
He’s unreachable
He’s rude or condescending

All good reasons to move on. Actually, they used the phrase “fire your doctor”, which is really what you’d be doing.

What’s interesting about this list is that many of these could be applied to other service providers. These could be a checklist for evaluating a plumber. Or, maybe a mover. Perhaps even a lawyer.

I’ve experienced all of these at one point or another. I’ve also dealt with doctors that were great, and didn’t fail on any of the factors above, or maybe just one.

Bottom line is that when we are spending our money, we have the right to expect at least the most basic service. The same rules apply to doctors or any of the aforementioned professions. Sure, you may have fewer alternatives to your current doctor as opposed to the wide selection of choices for other professional needs. However, it doesn’t change the notion that you’re the customer. A well meaning customer should always be treated with at least a minimum level of decency, right?

If you’re spending money, and if service is horrific, don’t just take it. Rather, take action!

The article makes great points about how one’s health could actually be affected by some of these issues. It’s actually moreimportant for a doctor to provide good customer service, as the downside to it could be far worse than it would be with those other service providers. In particular, competence is extremely important!

My Questions for You:

What do you think of this list? Have you ever experienced any of these issues?

Have you ever flat out fired a doctor for such reasons, and moved on to another one?

Note: I really do like and value doctors, despite these last 2 doctor-related posts. It’s the bad apples and arrogant/entitled ones that are just unbelievable. Good doctors out there, no offense!