Spring 2011, Week 5

Sunday, May 8, 2011

Health: Shop fresh and local as much as possible. A local farmer’s market, fruit stand, or Community Supported Agriculture (CSA) group are great ways to get access to fresh, locally grown produce.
Wealth: Ever hear about the Latte Factor™? Every time you don’t have a latte at a coffee shop and a donut at coffee break or don’t spend money in a soda machine, save the money you didn’t spend. Sometimes we spend small amounts daily without even thinking. Small things really do add up.

Health: Eat whole grains. They are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes.
Wealth: Here’s a great savings tip: continue paying a loan. If you’re about to pay off a car loan or student loan or other installment debt, continue making the same monthly payment – to yourself!

Health: Healthy carbs (sometimes known as good carbs) include whole grains, beans, fruits, and vegetables. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable.
Wealth: Serve smaller food portions. Not only does this save money, but it is also better for your health. Currently about 31% of Americans are obese (30 or more pounds over a healthy weight) and about 65% of Americans are either obese or overweight. Save the money you save on food costs.

Health: Eat healthy carbs and whole grains as excellent fiber sources for long-lasting energy. Studies also show that people who eat more whole grains tend to have a healthier heart than those who don’t.
Wealth: Want to get serious about saving? Follow this four-step process: 1. calculate how much money you need for retirement or other goals, 2. plan how to accumulate the money you need, 3. act to implement your plan and save money, and 4. reassess your financial needs and the progress of your plan every year.

Health: Make sure you're really getting whole grains. Be aware that the words stone-ground, multi-grain, 100% wheat, or bran, can be deceptive. Look for the words “whole grain” or “100% whole wheat” at the beginning of the ingredient list and on product packaging.
Wealth: Make savings an “expense” in your spending plan (budget), just like rent, utility bills, or a car payment. Automate savings through a credit union or retirement savings plan or through monthly deductions from a bank account to purchase U.S. savings bonds or mutual fund shares.

Health: Foods rich in certain omega-3 fats called EPA and DHA can reduce cardiovascular disease, improve your mood, and help prevent dementia. Omega-3 and Omega-6 fatty acids are found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements.
Wealth: If you’re saving in a tax-deferred employer retirement plan, try to save more (e.g., increase savings from 2% to 4% of pay). The best time to “kick savings up a notch” is when you receive a raise or a household expense (e.g., car loan, child care, college tuition) ends.

Health: Add small amounts of healthy oils to your diet. This includes monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans), and seeds (such as pumpkin and sesame).
Wealth: With compound interest, saving just 1% more of your pay ($400 on a $40,000 income) annually can provide tens of thousands of dollars more for retirement. If you’re 25, 35, and 45 and earn $40,000, you’d have $164,523; $66,623; and $24,436, respectively, by saving 1% more, assuming an 8% average annual return. The more time you have to save, the more money you’ll have.