Live Well, Work Well: Eating Healthy on a Budget, and Habits to Help Sleep
Eating Healthy Doesn’t Have to Be Expensive
Eating a well-balanced diet is a key component of living a long, healthy life. Many Canadians think that eating healthy means they have to empty their wallets, which isn’t necessarily the truth. Keep the following money-saving tips in mind next time you’re grocery shopping:
- Make a weekly meal plan. Before you go to the store, think about what meals and snacks you want for the week. Read recipes thoroughly so you can make an accurate list of everything you need, reducing the risk that you’ll have to run back to the store later in the week.
- Create a list—and stick to it. Make a detailed list of what you need to buy before you go to the store. When you get to the store, don’t buy anything besides what’s on the list.
- Plan where you’re going to shop. Many grocery stores run sales or offer coupons for various healthy foods. Check out the ads and plan your grocery list around what’s on sale.
- Don’t go grocery shopping when you’re hungry. According to experts, going grocery shopping when you’re hungry can cause you to spend more money than you initially planned to and can increase the odds that you’ll buy unhealthy options.
- Cook at home as often as possible. Many foods prepared at home are cheaper and more nutritious than fast food. Go back to the basics, and find a few simple and healthy recipes that your family enjoys.
- Buy in bulk. For healthy, non-perishable items, it might be more cost-effective to purchase them in bulk. While the initial cost may be more expensive, doing so could help you save money in the long-run.
- Shop seasonally. Fresh fruits and vegetables are usually easier to find and may be a lot less expensive when purchased in season.
5 Sleep Habits You Need to Adopt
Insufficient sleep has been linked to the development of chronic diseases and conditions, including diabetes, heart disease, obesity and depression. In honour of World Sleep Day, which is March 13, try adopting the following five healthy sleep habits:
- Keep a regular schedule—try to go to bed and wake up at the same time each day, including weekends.
- Create a good sleep environment, including a comfortable room temperature, minimal noise and sufficient darkness.
- Keep track of habits that help you fall asleep, like listening to relaxing music or reading before bed. Repeat those activities each night.
- Avoid caffeine and nicotine three to four hours before going to bed.
- Limit alcohol before bed, as it can reduce sleep quality.
Flu Prevention Tips
It is estimated that the flu causes 12,200 hospitalizations and 3,500 deaths in Canada each year. The end of December 2019, saw reports of widespread flu activity.
Based on this early flu activity, public health experts are predicting heightened mid- to late-season activity as well. As such, experts are urging the public to take proper prevention measures, which include:
- Getting the flu vaccine
- Washing your hands often with soap and water
- Avoiding contact with those who are sick and staying home when you feel under the weather