healthy eating

Why Behavior Nudges Don't Always Lead to Healthy Habits

Emily Guy Birken — Mon, 08 Jul 2019 08:00:06 +0000

In the 10 years since the illuminating book Nudge: Improving Decisions About Health, Wealth, and Happiness by Nobel Prize-winning economist Richard Thaler and legal scholar Cass Sunstein was published, the idea of nudging people to make better decisions has become mainstream in everything from government to public health to personal habits.

A nudge is a way of subtly influencing choices without actually forbidding anything. One of the examples Thaler and Sunstein include in their book is the cafeteria that nudged diners into healthy eating habits by placing fruits and other healthy snacks at eye level, while putting chips and ice cream in harder-to-reach spots. No one was prevented from seeking out their favorite junk food, but the set up of the offerings encouraged diners to choose apple slices instead.

A similar successful nudge was the introduction of automatic 401(k) enrollment. When employees had to opt-in to their 401(k) program, participation was abysmal, since signing up for a retirement account is the kind of important-but-not-urgent task that many people procrastinate on. By making enrollment automatic, employees could productively ignore their 401(k), rather than ignore it at their peril. (See also: 401(k) or IRA? You Need Both)

But even though nudges have proven successful in several arenas, they're not perfect. In fact, nudges don't always work and can sometimes even backfire. Here's why nudges aren't always the best way to go about changing your habits.

Strong preferences

I'm an avid reader and a big supporter of public libraries. I'm at the library as often as twice a week. Despite this, I carry an average overdue fine balance of close to $10 at any one time, and I once wracked up an impressive $75 fine on a stack of books that remained in my library bag for weeks.

Over the years, I've tried various nudges to improve my on-time return rate. I've left books on the table by the door, set a Google calendar reminder, written my due dates on my paper calendar, left books in my car, and I've even placed "return library books" on my work to-do list. Not a single one of these nudges has worked.

What's going on here is that my preexisting preferences are far stronger than my nudges to return the books. I prefer to leave the house with just enough time to get where I'm going without an extra stop at the library and I prefer to keep working throughout the day without an interruption to return books. Those preferences will guide me no matter how insistent my nudge is, because a nudge does not take away my choices.

Strong preferences can also help to explain the phenomenon of non-compliant patients. No matter what nudges the medical profession has attempted to implement to improve patient compliance, many patients have such a strong preexisting preference to maintain their old eating and exercise habits that they'll simply ignore their doctor's recommendations. Even when it comes to taking medication, the preference to not take it is greater than even some financial nudges that pay patients to comply.

Though nudges can help to improve habits, they will not overcome strong preferences. (See also: How to Use Financial Anchors to Make Better Money Decisions)

Incomplete nudges

Sometimes nudges work, but only a little bit. That's because a nudge is encouraging a specific small behavior, when the overall outcome that you're trying to achieve is complex.

For instance, a grocery store increased its produce sales by 9 percent after installing green arrows pointing toward the produce section with a sign that said, "Follow the green arrow for your health." While it's certainly beneficial for shoppers to buy more produce, that's not the end of the beneficial habit. How many of those grocery shoppers let their purchased produce rot in their refrigerators? Particularly if their preexisting preference is for junk food?

Similarly, the cafeteria nudge that gets diners to choose apples instead of chips at lunchtime may be an incomplete nudge if the diner simply chooses unhealthy snacks for the rest of the day. The nudge within the cafeteria's confines may have worked, but it was incomplete in terms of helping to change the diner's overall eating habits.

Reactive behavior

The basis of the theory of nudging is that people aren't making the best decisions for themselves. This may be because people are distracted, overwhelmed, or suffering from cognitive biases. But if you're aware that someone is nudging you, it can be easy to feel as though the nudger doesn't think much of your intelligence.

When that happens, the fact that you're being nudged can cause you to choose another option out of stubbornness. Parents of small children are certainly familiar with this. If I give my son the choice of jeans or khakis, in an attempt to nudge him to choose long pants on a chilly day, he might refuse both and insist on wearing shorts just because I tried to influence his decision.

This refusal to comply with a nudge may explain what happened after New York City required restaurants to list the calorie content of all menu items. Instead of nudging consumers to choose lower-calorie items, this change prompted average restaurant-goers to buy slightly more calories. The nudge did not have its desired effect, in part because some diners probably felt resentful about the attempt to change their choices. This may have prompted them to either disregard the calorie counts, or gleefully indulge in the highest-calorie item they could find.

Over-saturation

I have an alarm that goes off every day at 7:30 a.m. to remind me to take my medication. My FitBit buzzes at 10 minutes to the hour if I haven't taken at least 250 steps that hour. My phone informs me at 9 p.m. every night that it's time for me to start getting ready for bed.

I ignore every single one of these nudges more often than I heed them.

Not only have I gotten used to these alarms, buzzers, and bells going off throughout my day, making them very easy to ignore, but I also know that there will be no immediate consequences if I don't take my medication, continue sitting for hours at a time, or stay up too late.

These nudges were more effective when I first set them — although my strong preexisting preferences made it difficult to comply even then. But now that my day is over-saturated in nudges that I've learned to ignore, the reminders are nothing more than momentary annoyances that I quickly turn off.

With the onslaught of nudges from our smartphones, wearable devices, and home assistants, all of these reminders can become nothing more than background noise.

Nudges are the start, not the end

Nudge theory has done a great deal to change the landscape of modern decision-making. But while nudges can help to steer decisions, they're still only gentle suggestions.

Even if you set up your environment to encourage better choices, you need to remember that habit-change requires commitment, not just nudges.

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This article is from Emily Guy Birken of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

6 Ways Living Alone Affects Your Health

Paul Michael — Wed, 09 May 2018 08:00:25 +0000

Some people love living with others. They like having family or roommates, and a home that's occupied by more than one person. Other people prefer their own space, and maybe that's who you are. You like the solitude. You love the freedom. But living this way can be both beneficial and hazardous to your health.

1. You can be yourself

Anyone who has lived with roommates knows it's tough to be completely yourself. Differing opinions on everything from politics and food, to movies and music, means that compromise is a must. In a marriage or other living arrangement, it's much the same. You both have to make compromises to keep the other person from getting peeved.

But when you live alone, all bets are off. Want to decorate the living room to look like the set of Star Wars? Go ahead. Want wooden floors throughout? Do it. Want to replace the sofa with a bunch of giant bean bags? Your call.

This kind of freedom is incredibly beneficial to your mental health. There's no stress about keeping someone else happy. And less stress leads to better overall health. (See also: 20 Free (or Really Cheap) Ways to Relieve Stress)

2. It's easier to create healthy habits

With no one else in sharing your space, there are fewer distractions and excuses keeping you from getting into healthier routines. If you decide to eat healthier, it's hard to stick to that regimen when someone in the house is eating doughnuts and cooking bacon. Or if you have a partner who doesn't want to work out with you, it can be tough to find the time to get away for a sweat session on your own. Living alone gives you the freedom to work out on your own schedule, and stock your fridge with nothing but non-processed and fresh foods. (See also: 25 Low-Cost Foods Packed With Nutrition)

3. You sleep better

If you're actually sleeping next to someone in the same bed, your nights will not be as restful as if you were sleeping alone. The other person is going to move around, make noises, and ultimately crowd your space. Even though you may not feel like you're waking up, your body and mind can be constantly getting stimuli that stop you from entering the most important part of the sleep cycle — deep sleep. This stage (three in a series of four) occurs just before Rapid Eye Movement (REM) sleep, with your brain and body activity dropping to the lowest point, and blood being redirected from the brain to the muscles. If you don't ever make it to this stage due to the constant interruptions, you won't feel as rested when you wake up.

Even if you aren't actually sharing a bed with your housemate, you can still be disturbed from your slumber. Loud roommates can rob you of precious sleep, too, which can lead to lower productivity at work, increased stress, and poor eating habits. (See also: How Getting More Sleep Helps Your Finances)

4. You can feel isolated to the point of depression

At first, the idea of living alone can be glorious. No rules but your own. No noise from anyone else. No messes to clean that other people left behind. It's all you, baby. But then it can hit you like a hammer; it's all you. No one to talk to about your day. No one to watch TV with. No one to cook for, and enjoy a meal with. And for some, this realization can lead to feelings of loneliness.

Studies have linked loneliness to low self-esteem, depression, high blood pressure, and the increased risk of dementia in later years. Humans are naturally social creatures, and we need some interaction to feel balanced. Without it, life can start to look bleak.

5. You have to do everything yourself

Need help bringing in the groceries? You're on your own. Need a hand shoveling the driveway? You're on your own. Need someone to steady that ladder? You're on your own. And on it goes. Living alone means you have to rely on yourself for almost everything. Sure, you can ask a friend or a neighbor now and again, but you certainly can't abuse that privilege. You could also hire a TaskRabbit or pay to have someone else run all your errands and outsource your housework, but few have the money to afford that. That can bring physical stresses and challenges that take their toll on your body. From backbreaking work in the garden, to painting, lifting, moving furniture, and cleaning, your health can take a beating when you do everything yourself.

6. You're not as safe

There are numerous ways that living alone can affect your safety. When you're sick, there's no one there to take care of you or check on your well-being. You may not even have the ability to call someone for help, especially if you fall or have a serious medical problem. And when you're alone, you'll also have to defend yourself alone against intruders. For this reason, it's recommended that anyone living alone should take extra steps to secure their safety. Strong deadbolts, motion-sensing lights, and an alarm system can help provide a little more peace of mind.

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This article is from Paul Michael of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

7 Retirement Splurges That Are Worth Every Penny

Ashley Eneriz — Thu, 03 May 2018 08:00:18 +0000

Your golden years are finally here, and while you don't want to blow through your nest egg too quickly, there is still a little room for splurges here and there, especially if they double as self-care. Here are seven splurges in retirement you definitely won't regret.

1. Adopting a pet

Dogs offer many benefits to retirement-aged individuals. Not only do they give you companionship, but they also give you a reason to get up and exercise more. There are also several studies that show dog ownership can reduce the risk of heart attack and lower stress.

Not into dogs? That's okay! Adopting a cat can provide just as many benefits and can be less work to take care of. (See also: The 8 Best Pets for Frugal Animal Lovers.)

2. Achieving your goals

Whether you sit down and write an official bucket list or have one or two goals you wish to achieve, now is the perfect time to check those boxes. Maybe you want to eat a $100-steak, or spend a week in Europe. Whatever it is, you can make it happen. (See also: 6 European Destinations Finally Cheap Enough to Visit)

Financially, you might not be able to afford accomplishing everything on your list, and you definitely don't want to go into debt in retirement. However, by using savvy saving techniques, you can find discounts on any restaurant, travel destination, or adventure.

3. Spending time with family

If you don't feel like you see your family members enough, invest in seeing them more regularly. Spend a week with them and offer to watch the grandkids. Or plan times for your family to come visit you. Traveling to visit loved ones can add up quickly, so it's important to find free or cheap activities when you're together, and remember that quality time doesn't have to cost a thing. (See also: 47 Cheap, Fun Things to Do This Weekend)

4. Trying new hobbies

Retirement is a dream come true at first since you finally get to relax. However, it's easy to grow bored of the same routine every day, and you might find yourself missing the fast-paced work day.

One way to avoid boredom is to keep yourself busy with new hobbies. What have you always wanted to learn? Find classes or lessons in skills that you want to improve, whether it's a Spanish class, cooking class, or piano class. If you enjoy gardening or sewing, find ways to make it more sociable through local sewing groups. If you consider yourself skilled at one hobby, perhaps photography or auto mechanics, volunteer your time teaching others. When we engage in the activities that we love and then share them with others who enjoy them, we feel more satisfied. (See also: 10 Fun Hobbies You Can Take Up for Free)

5. Healthy foods

Now is not the time to settle for eating processed foods. Investing in healthy, organic foods will always be worth the cost. And if you shop smart — seek out seasonal produce and use grocery coupon apps while shopping — it doesn't even have to cost you more. You want to postpone the aches and pains and health issues that come naturally with aging as long as possible, and eating healthier is one way to do so. (See also: 25 Low-Cost Foods Packed With Nutrition)

6. Personal fitness

Don't wait for back pain to flare up before treating yourself to massages, chiropractic care, acupressure, and reflexology. Sign up for yoga classes or join your local walking group to stay active and fit. You've worked your body hard your whole adult life, and now it's time to give it some TLC. You deserve it now.

7. Home upgrades

Now that you aren't running off to work every day, expect to spend a lot more time at home. What would make your home easier to live in now and in the future? Consider splurging on a remodel to make your house more appealing to you, as well as to benefit you in the future. Even small home upgrades can add a lot to your current comfort and your listing later, should you decide to sell your house. (See also: 9 Easy Home Improvements That Add Thousands to Your Listing)

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This article is from Ashley Eneriz of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

7 Smart Ways to Invest in Your Health

Sarah Winfrey — Tue, 13 Feb 2018 09:30:08 +0000

If you invest in your health and live a healthy lifestyle, you could not only prevent diseases, but also save a ton of money along the way. However, investing in your health can feel daunting. Gym memberships can be expensive, healthy food feels like it costs an arm and a leg, and it's hard to know which investments will pay off and which ones will just suck your money down the drain. Here are some ways you can invest in your health without breaking the bank.

1. Comfortable running shoes

Get yourself fitted at a running store and buy the pair of shoes that fits best. If you really want to save, note the brand and the size you're looking for and check to see if it's cheaper online. Paying the store price is a good way to return the favor of the work they do sizing you, so check to see if they'll match the price you found online if it's cheaper.

Then set yourself a running goal and establish a regular routine. It costs nothing to run through your neighborhood or on the local high school track. Make it more fun by running with a buddy or joining a running meetup. (See also: The 5 Best Women’s Running Shoes)

If running isn’t your thing, try walking. Again, get yourself fitted for a proper pair of shoes and establish a regular routine several times a week. As your fitness improves, you can increase your distance. And walking is another activity that doesn’t have to cost a dime.

2. Incorporate exercise naturally

If don't have much time for workouts each day, find ways to incorporate little bits of exercise into things you already do. Take the stairs, park in the back of the lot, clean your house regularly — these adjustments add up and keep your body moving. It won't cost you a dime to park farther away or to take the stairs whenever possible, but it will cost you some time. It's still an investment that's absolutely worthwhile. (See also: 6 Apps That Pay You to Workout)

3. Walk or bike to work

If it's feasible for you, consider walking or biking to work (at least when it's warm enough to do so). This saves you money on gas and vehicle maintenance, and it also helps you get exercise in.

A bonus reason to walk or bike to work is so you can incorporate a time during the day when you can de-stress. Focus on what's in front of you, on the road and on your body, and the stress and strain of daily life will pass right by. (See also: 9 Ways Life Is Wonderful When You Swap Your Car for a Bike)

4. Buy seasonal produce

Produce can be expensive, especially if you occasionally let it sit too long in your fridge and it goes bad. Instead of buying whatever is in the store, though, try to buy veggies that are in-season in your area. Seasonal veggies are usually cheaper than imported ones, since there's less packing and transit involved in getting them to you. This also gives you a chance to try foods you don't always eat, which makes eating healthy interesting. (See also: 5 Offseason Foods That Are Destroying Your Grocery Budget)

5. Shop the frozen aisle for fruit and veggies

If you don't like what's available seasonally, or you live in a place where winters are long and there's not much growing around you, shop the frozen fruit and vegetable aisle. New flash freezing procedures allow this produce to keep most of its nutrients when frozen, so you won't have to skimp on taste or quality. You can even get convenient single-serving or single-meal packs that microwave quickly, so there's never an excuse to go without your veggies. (See also: 15 Veggie Noodle Dishes That Will Make You Forget About Pasta)

6. Purchase meat from local ranchers

Buying meat straight from the farmer is a practice that has grown in popularity over the last few years, to the point that it's available at weekend farmers markets in most major metropolitan areas. When you buy from a farmer, you can often choose the cuts of meat you want and how you want it packaged. If you're looking for organic and/or grass-fed meat, you can usually find that, too. Since you pay a single amount per pound, this is often cheaper than buying meat in the store, especially if you like steaks and roasts.

7. Get regular checkups

Going to the doctor is a pain. I get it. You can't always see the doctor right when you need to, and god knows those waiting rooms deliver on their name. But not going at all can mean missing some major health problems when they can still be easily treated or cured. Many health insurance plans cover preventive care completely, or at a higher rate than other treatments. It's important to see your doctor and dentist once a year, in order to make sure your health is solid. (See also: 10 Reasons an HSA Is Actually Worth Having)

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This article is from Sarah Winfrey of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

6 Free Self-Care Rituals to Get You Through a Long Winter

Christa Avampato — Fri, 02 Feb 2018 10:00:06 +0000

We're getting deeper into winter and further into the new year. Was taking better care of yourself one of your New Year's resolutions? While the snow is falling outside and you're wrapped up in a blanket inside, why not get in some self-care for $0? Here are six healthy routines that'll get you through a long winter season. (See also: 14 Smartphone Apps That Make Self-Care a Snap)

1. Embrace the winter harvest

One of the best things about spring and summer is that the farmers markets come back to life with the fresh fruits and vegetables we love and crave. But don't let the winter blues hit your dinner plate. There is much to celebrate about the winter harvest, namely the incredible number of root vegetables that are satisfying, nutritious, and comforting. And they take almost no time to prep. One of my very favorite ways to put more color into my winter cooking is to chop up winter veggies that have been taking up space in my fridge or on the counter — carrots, beets, potatoes, etc. — coat with olive oil, salt, and pepper, and then pop them into a 400-degree oven for 30-45 minutes. You can also roast and mash them, or puree them into a soup. (See also: 20 Cheap and Easy Soup Recipes)

2. Moisturize, moisturize, moisturize

Dry winter air saps the moisture from your body. Drink plenty of water to keep your body hydrated. And for your skin, feel free to use up those body lotions, body creams, and hydrating hair masks you have to treat yourself to as many at-home spa days as you want. Also, crank up the humidifer to counteract the drying effects of your heater in your home. (See also: 9 DIY Beauty Masks Made From Food)

3. Meditate and reflect

With cold winter weather, take the time to meditate, relax, and reflect in the comfort of your home. Turn on some relaxing music, close your eyes, and take a few moments every day to focus on your breath, check in with your mind and body, and think about the goodness in your life and the goodness you want to manifest. Winter is an excellent time for planning brighter, sunnier days that will be here soon, so take advantage of this down time to nourish yourself without spending a dime. (See also: 6 Meditation Alternatives for People With Busy Minds)

4. Surround yourself with inspiring reads and tunes

The winter is a perfect time to get inspired and share that inspiration with others. You finally have the time to read that book or magazine that's been on your bookshelf forever, and to tell others about them. Whether it's fiction or nonfiction, make sure your reading material during these darker days is uplifting to combat the symptoms of Seasonal Affective Disorder (SAD). Do the same with the music or podcasts in your queue. (See also: 6 Podcasts for Travel Lovers)

5. Seek refuge in art

If you're going to be inside, there are few places better to be than in a museum. Surrounding yourself with beautiful images may even inspire you to create some art of your own, and that act of creation is guaranteed to boost your energy and sense of accomplishment. Going to a museum also gives you a chance to be surrounded by other art enthusiasts, and breaks that sense of isolation that you may feel during these chilly months. Many museums offer free entry, as well as free or discounted events and workshops during the winter months. (See also: How to Visit Museums for Free)

6. Snooze

Do you find that this winter weather makes you feel a little sleepier than you are at other times of the year? Don't fight it. Listen to your body. Give your body and mind the rest it's asking you to take. It's completely natural for us to want more sleep with the fewer hours of daylight. Nature settles in for a long winter's nap during these months, and we should feel free and empowered to follow that lead. (See also: Get Better Sleep With These 5 Great Sleep-Tracking Apps)

Winter can leave us wishing for warmer days. Rest assured, those days will be here soon enough. Winter is the perfect time for restoring ourselves phsyically, mentally, and emotionally so that when spring arrives, we will be ready to meet it with a fresh face and a fresh perspective.

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This article is from Christa Avampato of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

4 Vacation Destinations Where Eating Healthy Is Surprisingly Cheap

Nick Wharton — Tue, 19 Dec 2017 09:30:10 +0000

A familiar complaint from people returning from vacation is that in just a week or two, they've managed to pack on more pounds than they care to admit. Lazy afternoons by the pool, dining out frequently, indulging in treats on a daily basis, and enjoying a few delicious but calorific cocktails in the evening quickly adds up.

Eating healthily while on vacation is often a challenge, both from a mental point of view as we look to unwind and indulge, and from a convenience perspective — often high-calorie restaurant foods are the quickest or easiest options. Whether it's true or not, there's also a perception that healthy eating is inherently expensive.

So why not make it easier by choosing a destination where eating healthy is actually affordable? The cuisine in the following locations is naturally nourishing, and you can still enjoy eating out regularly, but completely guilt-free. (See also: Eat These 6 Foods to Stay Healthy While Traveling)

Thailand

Thai cuisine is bursting with incredible flavors, packed with a heady mix of aromatic herbs, hot Chile peppers, and other ingredients that balance sweet, salty, sour, and spicy flavors. Most traditional dishes are made from fresh ingredients that are cooked and presented without fanfare. But despite this simplicity, the range of vegetables that goes into them means that they're generally very nutritious.

Staple ingredients include lots of leafy greens, eggplants, and green beans, as well as rice and noodles, and proteins like fish, chicken, and pork. Fried noodle dishes like Pad Thai are common, but sometimes quite oily. However, stir frying is healthier than deep frying, and retains a lot of the nutrients in the vegetables.

Overall, Thailand is an extremely affordable country to vacation in, and in my experience, the low cost of food is a large part of that. Eating street food is a great way to keep your spending down, with dishes that are prepared right in front of you starting at around a dollar. Even if you head to midrange restaurants, you still won't break the bank, as $5–$10 will get you a meal with a drink. (See also: How to Eat Street Food Safely While Traveling)

Foods to choose

Tom Yum and other broth-based noodle soups are light, fragrant, and full of vegetables. Lots of meats and fish are available grilled and come with plain or sticky rice, and a side salad. Prepared exotic fruits like jackfruit, durian, mango, and pineapple make great snacks, as do boiled eggs dipped in fish sauce.

Foods to avoid

Curries like massaman and Thai green, red, or yellow varieties that are made with coconut milk tend to pack a lot of calories. Lots of Thai desserts are seriously sweet and laden with excessive amounts of sugar or drenched in sweetened condensed milk, like sticky rice and mango, banana pancakes, or Thai crepes.

Mexico

I heard the gasp. The common perception of Mexican food is that it's deep fried, cheesy, fatty, and unhealthy. But there are two sides to Mexican cuisine that differ wildly in terms of how healthy they are for you. First of all, there's the modern, American-influenced dishes that we're all familiar with, like loaded tortilla chips and enchiladas laden with melted cheese and cooked with a large serving of oil. Then there's traditional Mexican cuisine, which is colorful, varied, and nutritionally dense, focusing on fresh seasonal produce.

Beans, nopales (cactus), corn, rice, chiles, and avocado — the world famous superfood that originates from this part of the world — are all staples of a traditional Mexican diet. Traditional tacos are made from corn, which is considered a whole grain, rather than refined flour, and as a result are more nutritious. They also tend to be filled with only a small amount of meat or vegetables rather than stuffed full, and toppings will include salsa and guacamole instead of molten cheese and sour cream.

Street food here is also widely available and usually the cheapest option, with a meal costing no more than a couple of dollars. Good restaurants aren't expensive either, with typical costs for a meal and drink coming in at just over $10. (See also: 7 Countries Where You Can Travel on $30 a Day or Less)

Foods to choose

Pozole is a tasty hominy-based stew or soup that contains pork or chicken, and is served with fresh condiments, including radishes, cilantro, and lime. Quesadillas, gorditas, and huaraches are all variations on tacos that are topped or filled with anything from vegetables to seafood — just stick to the ones that aren’t fried. Snacks such as boiled or grilled corn, freshly cut fruits, and even air-popped popcorn are all widely available.

Foods to avoid

Flautas are tacos rolled up with fillings and deep fried until crispy — delicious, but high in fat. Lots of snacks like potato chips, plantains, and churros are all also deep fried and not the best options.

Vietnam

Vietnamese food has taken the world by storm over the last decade, thanks to its combination of fantastic flavors and healthy cooking techniques and ingredients. Much of the food tends to be cooked using water, either by steaming or boiling ingredients. This means frying is a relatively uncommon cooking method. Broths are a staple of the cuisine, particularly the delicious and aromatic noodle soup, pho, which is ubiquitous throughout the country with many regional varieties.

With influences from both Thailand and China, there's a real mix of ingredients at play. Most dishes will be packed with fresh vegetables like spinach, cabbage, bamboo shoots, and Chinese broccoli. Flavor comes in the form of fresh herbs and spices that include Thai basil, mint, cilantro, star anise, and Chile, as well as fresh lime.

Many dishes at street stalls or local restaurants will cost just a couple of dollars, and even for meals at more expensive restaurants, you're unlikely to pay more than $6–$7 per dish.

Foods to choose

Pho or any of the noodle broths that you come across will be packed with nutrients and low in fat. Fresh spring rolls are stuffed with green leaves and raw vegetables, and aren't deep fried like the spring rolls we're more familiar with in the U.S. Bánh cuốn are pork and vegetable stuffed rolls with a casing made out of rice. They're steamed, making them delicious and low in calories.

Foods to avoid

Bánh mì is a baguette, often made into a sandwich, which is heavy on carbs and best avoided. Bún chả is small patties of pork, grilled pork belly, noodles, and an oily broth to dip them in, and has a high fat content.

Indonesia

Indonesian cuisine is packed full of proteins, vegetables, and superfoods. The staple here is chicken and rice, but there are some delicious regional soups and salads as well.

Where Indonesia really shines on the healthy food scene, however, is in popular expat destinations like Canggu and Ubud in Bali. These towns have endless health food restaurants serving up everything from poke bowls and sushi, to barbecued fish and quinoa salad. The great part about eating healthy in Bali is that the cost of your meal rarely breaks $6.

Foods to choose

Indonesian soups, chicken peanut sautés, and chicken and rice dishes. There are health food restaurants on nearly every corner in Canggu and Ubud, where you can get delicious and healthy international cuisine.

Foods to avoid

Deep fried chicken, overly fried noodles, and nasi uduk (a fried chicken and rice dish where the rice is cooked in fatty coconut milk).

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This article is from Nick Wharton of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

14 Smartphone Apps That Make Self-Care a Snap

Sarah Winfrey — Tue, 17 Oct 2017 08:00:07 +0000

Who has time for self-care these days? Whether our days are full of work or caring for family members, it's legitimately hard to find the time to prioritize our most basic needs. And while constant smartphone use is not known for being a healthy habit, our phones can make self-care a whole lot easier. Here are some apps that can help you unwind and take better care of your body throughout your busy day. (See also: 9 Simple Acts of Self-Care for the Sandwich Generation)

1. MyFitnessPal

MyFitnessPal is one of the best food/exercise/hydration tracker apps out there. It has a massive food database to input your meals, and you can also add your own recipes and nutrition info. The app also helps you set goals for better rest, water intake, and weight loss. The best part, though, is that you can connect with friends to set up challenges or keep each other accountable. (See also: 6 Apps That Pay You to Workout)

2. Yoga Studio

Not up for leaving the house, but still need to fit in a workout? Use Yoga Studio to get your sweat on. You can pick your level and the length of the class, or choose a class by instructor. The videos are beautiful and simple, and the app offers a free two-week trial to test before you buy. (See also: 5 Things Yoga Can Teach You About Money)

3. Headspace

Headspace is one of the most popular guided meditation apps out there. This will teach you how to meditate effectively. Headspace is designed for all levels of meditators, so you can use it and benefit from it even if you've never done it before. (See also: 6 Ways Meditation Can Make You a Money Master)

4. Calm

Calm is another meditation app, but this one is specifically designed to help you decrease your anxiety and get better sleep. Follow guided meditations, learn to focus on your breathing, and you should feel better and rest easier.

5. Insight Timer

Insight Timer is a free meditation app, although unlike Headspace, it is designed more for those who have meditated before. Follow guided meditations, track your progress, and meditate alone or with groups. (See also: Treat Yourself With These 7 Free Self-Care Routines)

6. Breathing Zone

This app helps you slow and control the pace of your breathing for mindful meditation. Breathing Zone offers a simple graphic that you can breathe along with to help you visualize the breaths leaving and entering your body. The app also analyzes your breathing rate, so you can see where you start and where you finish. (See also: You Might Be Breathing Wrong — Here's What You Should Do Instead)

7. Acupressure: Heal Yourself

If you are stressed, anxious, or not sleeping well, acupressure may be able to help. The Heal Yourself app shows you the different pressure points that you can massage, and how to do it right. (See also: 5 Ways Self Care Can Actually Save You Money)

8. Start Stretching

Start Stretching is another great how-to app for deep relaxation. If you are feeling tight, or that something isn't right in your body, stretching can instantly help you feel better. You will learn stretches associated with specific muscle groups and types of pain with this app. (See also: 10 Easy Ways to Work Stretching Into Your Daily Routine)

9. SleepBot

SleepBot is marketed as an alarm, but it actually tracks your sleep for you so it can wake you at the best time, based on your sleep cycles. It also tracks your sleep debt (how short you are on sleep) and will note or record any sounds above a certain level, so you can determine if you are snoring or talking in your sleep. (See also: Get Better Sleep With These 5 Great Sleep-Tracking Apps)

10. Sleep Cycle

Sleep Cycle is similar to SleepBot, though it doesn't track sleep debt or record sounds. It does, however, offer more in-depth charts of your sleep patterns. Try them both and see what works best for you.

11. Relax Melodies

If you struggle to fall asleep, Relax Melodies can help. It offers all sorts of different sounds that you can play individually or combine into a set of sounds that will help you sleep. Choose everything from rain forest sounds to a binaural beat, and play your mix alongside a guided meditation. You can set a timer, too, so your mix doesn't play all night. (See also: The 5 Best White Noise Machines)

12. Lumosity

Lumosity is free to start, and it exercises and trains your brain so it can function at a higher level. It takes your baseline, then offers you games and exercises to help your mind work better. As you go on in the program, some of the exercises do come with an extra cost. The designers work with scientists to make sure you are getting the best brain training out there to keep you mentally sharp into your golden years.

13. Gratitude Journal

Gratitude Journal provides a place to note five things a day that you are grateful for. Since being grateful is supposed to make us happier and healthier, this app can help us achieve those goals. It's easy to use and lets you go back to see what you've been grateful for in the past, too. (See also: 7 Ways a Mindfulness Journal Can Fix Your Life)

14. Happify

Happify provides you with games and activities to help you learn to control your thoughts and feelings, based on scientific research. This is called building resilience, and is key to feeling confident, competent, and in control of your life. You learn your initial happiness score, then participate in activities designed to raise that. You can track your happiness over time and learn what helps and what doesn't. (See also: 8 Stress Relief Items You Need in Your Life That Are Under $20)

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This article is from Sarah Winfrey of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

10 Ways to Age Well for $0

Mikey Rox — Fri, 06 Oct 2017 09:00:06 +0000

Aging isn't easy — I'll be the first person to admit that — and to make matters worse, it also isn't cheap. To keep the years off your face and body like your favorite celebrities, you have to shell out a substantial amount of cash for trainers, nutritionists, supplements, surgeons, makeup, and more.

Or do you?

Certainly there are plenty of quick fixes you can buy to make you look and feel better, but there are also ways to retain your youth and keep a healthy body, mind, and spirit for free. Take a look.

1. Get enough rest

You hear all the time how getting enough sleep is essential to your well-being. It's also critical to preserving your youth; as studies suggest that sleep deprivation is linked to aging skin. A good night's sleep is so powerful, in fact, that scientists from a UC Berkeley study found that deep sleep patterns can help prevent mental and physical disorders as you get older.

On the surface, says Sleep Train sleep and wellness expert Parinaz Samimi, "Recent studies demonstrated a correlation between inadequate sleep and accelerated aging of the skin where sleep-deprived participants displayed fine lines, uneven skin pigmentation, and diminished skin elasticity. For the sake of aging gracefully and not wasting thousands of dollars on products that don't work, investing in at least seven hours of shut eye could make all the difference — in your skin and your wallet." (See also: 3 Ways Good Sleep Makes You Wealthier)

2. Sleep on your back

Despite that about 41 percent of the population prefers the fetal position when sleeping (because, duh, it's the most comfortable), sleeping on your back is the best way to go if you want to keep your face tight.

"If you sleep on your face or your side, you will be more likely to get positional wrinkles that become harder and harder to get rid of over time," according to Dr. Lara Devgan, a New York City-based board-certified plastic and reconstructive surgeon. "In my plastic surgery practice, I can always tell which side of the face a person sleeps on because that side has more volume loss, deeper furrows, and poorer skin quality."

3. Sleep in the buff

Google the benefits of sleeping naked and you'll find plenty of results that'll have you slipping out of your skivvies before you sink into bed tonight. For instance, crawling under the covers nude helps decrease cortisol, increase hormone growth and balance melatonin — because your body is able to cool off more efficiently when disrobed — which leads to healthier, more restorative sleep and is proven to reduce anxiety, stress, and food cravings. So let it all out.

4. Talk with your hands and voice, not your face

I personally love people with faces full of expression, but all that grinning and wide-eyed wonder will eventually show on your skin.

"Minimizing gratuitous use of facial expressions, like frowning, furrowing the brows, and scrunching up the nose, will help keep years off your face," Dr. Devgan says. "Wrinkles and deep facial furrows are caused by repeated use of facial muscles, so a serene and placid resting expression are great ways to keep the years off your face."

I imagine it's difficult to train yourself not to express yourself with your eyes if that's part of your personality, and in that case, you should just accept your fate as a wrinkly old person who has told a million fantastic and enthusiastic stories.

5. Exercise regularly

You don't need a gym membership to get in a good workout (the world around you can be your fitness center), and studies have suggested that exercise helps slow the aging of skin, among other health benefits, like increasing your libido, making your heart more efficient, and improving blood flow. If you need more motivation to break a sweat without paying a membership fee, go for a jog outside, download a free exercise app, or try free videos on YouTube. (See also: 7 Online Workout Videos for Free or Cheap)

6. Avoid smoking

It costs zero dollars to abstain from smoking, which is an awesome thing since not smoking can't kill you. There are so many negative effects of puffing on cigs regularly, the most visible of which include loose skin under the eyes, uneven skin tone from oxygen deprivation, deep lines around the lips, age spots, damaged teeth and gums, stained fingers, hair loss (smoking can accelerate this genetic defect), and a greater risk of psoriasis. (See also: Here's How Rich You'd Be If You Stopped Smoking)

7. Seek the shade

Sun exposure is responsible for most of the visible aging on your skin, so it's important to limit yourself without the use of sunscreen. That costs money, of course, so in the spirit of this zero-dollar goal, I also recommend wearing hats and eyewear, sitting in the shade, and using umbrellas while at the beach.

8. Decrease sugar consumption

Sugar is my weakness. Well, one of them. And I try my darndest to limit my candy and cake intake because I don't want to be unhealthy. I'm not gettin' any younger, after all.

"Sugar can be considered to be the scourge of our declining health, contributing to obesity, cardiovascular disease, diabetes, and, yes, even accelerated aging," Samimi explains. "More often than not, people are encouraged to quit sugar for the purpose of whittling their waistline, unaware of the effects it has on our skin. Over-consuming sugar can result in wrinkles, damaging the collagen and elastin fibers that contribute to our skin's firmness and elasticity. The British Journal of Dermatology demonstrated an increase in wrinkles and sagging skin, which became evident in people age 35 who consumed more than the recommended amount of sugar."

On a more positive note, it's never too late to make healthy changes. It may not undo the damage, but you'll slow down the progression.

9. Treat your hands and neck the way you treat your face

We all have grooming routines with our products of choice, but you can use those products in areas you might be neglecting.

"The neck and backs of the hands tend to show age much faster than the rest of the body, so treating these areas with your skin creams and SPFs is a helpful way to mitigate that effect," Dr. Devgan says.

10. Keep your mind sharp

I thought that playing brain games contributed to mental sharpness (and they do, though they target very specific cognitive abilities), but your best bet for keeping your mind in tiptop shape for the long haul requires social interaction, learning a new language, and visits to "intellectually invigorating places" like museums and cultural centers, according to Dr. Karen Li, head of Concordia University. Lucky for us, all of this is mostly available for free no matter where you live.

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This article is from Mikey Rox of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

How Nutrition Labels Are About to Get Better

Christa Avampato — Thu, 07 Sep 2017 09:01:06 +0000

We've all experienced it — we walk into the grocery store, intent on making the best health decisions during our shopping trip. Then we get completely confused by the nutrition labels on the food we want to buy.

Consumer confusion surrounding these labels is totally understandable. The labels were created 25 years ago, and have remained largely unchanged since that time. Our food system, the way we eat, and our ever-growing knowledge of nutrition and health has vastly changed in the last two and a half decades.

As a result of many years of consumer pressure, the FDA finally agreed to update the nutrition facts labels on packaged food, and they are getting quite a makeover. The work is already in progress and manufacturers will have to be in compliance of the new label standards no later than July 26, 2018. Here are the biggest changes to look out for.

The size of the font and key info in bold

The font size of different sections of the nutrition facts will help make it easier to focus on the points that matter most. The number of servings per container, serving size, and calorie count per serving will be bolded and in a larger font than the rest of the nutrition information on the label. This change will also make the label easier to scan as a whole.

An emphasis on the daily value percentage

The layout of the label will also change with a greater emphasis on the daily value percentages. These are the percentages that tell you the amount of the daily recommended value of vitamins, minerals, and components such as fat, fiber, sugar, protein, and sodium that you will get from each serving in the package.

"Added Sugars" will be included

Added sugar is exactly what it sounds like: sugar that manufacturers add to a food item that doesn't come naturally from ingredients such as fruit. It's no secret that many manufacturers add sugar to foods to make them tastier for consumers. There is scientific research to suggest that the amount of added sugar we're consuming is contributing to chronic diseases such as diabetes. Given the spike that we're seeing in chronic diseases in our society, it makes sense that the FDA is making this distinction between added sugars and other carbohydrates. (See also: Eat Less Sugar With These 10 Simple Tricks)

Serving sizes will be more realistic

It's endlessly frustrating when you see something small and unhealthy — a candy bar, for example — and the nutrition label has it listed as a three-serving snack. You know you're probably going to eat it in one sitting, as would most people. Luckily, nutrition labels will now reflect that reality.

The FDA states that "packages that are between one and two servings, such as a 20-ounce soda or a 15-ounce can of soup, the calories and other nutrients will be required to be labeled as one serving because people typically consume it in one sitting."

Though we are the ones who remain in control of our health and food consumption, the FDA is putting forward a good deal of effort to make sure that food manufacturers are helping consumers achieve and maintain good health through balanced nutrition. While these new and improved nutrition facts labels won't be the silver bullet for better health, they are a big step in the right direction.

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This article is from Christa Avampato of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

5 Ways to Earn Extra Money With a Healthy Lifestyle

Damian Davila — Fri, 14 Jul 2017 08:31:05 +0000

Whether you made yourself a promise to eat better, exercise more, or become healthier, you'll dramatically increase your chances of success by earning some bucks every time you stick to your plan. Here's a list of apps and sites that can help you turn your healthy lifestyle into a decent side hustle.

1. Explore your neighborhood for job opportunities

Use the Job Spotter app from Indeed to explore your neighborhood in search of local help wanted ads.The app gives you five to 150 points per eligible shot of help wanted ads and allows you to convert points into Amazon gift card codes (one point = one cent in Amazon credit). A stroll through your nearest mall or marketplace could help you get a couple extra dollars. Yours truly made $42.37 in Amazon gift cards in 21 days.

2. Bet on your fitness goals

With StepBet, you can put your money where your mouth is. By placing around a $40 bet, you'll join other players in a competition to meet personalized step goals every week for the entire duration of the competition. If you hit all of your personalized goals, then you split the pot with all the others that did, as well. (See also: 6 Apps That Pay You to Workout)

3. Compete with friends on weight loss

With HealthyWage, you can make a bet to lose a certain amount of weight over a period of time and win cash prizes. For example, if you were to bet $50 per month that it would take you up to nine months to lose 30 pounds, you could win from $500 to $1,323.53 in cash prizes.

However, by joining forces with four more friends or relatives, you could compete for three top prizes of $10,000, $5,000, and $3,000! You just need to bet $25 per member per month for three months. To get at least your money back, you must lose at least 10 percent of your body weight within a nine-month period.

4. Track your weight loss goals

Every time you enter your weight into the Walgreens Balance Rewards program, you'll get 20 points. With these points, you can accumulate points for dollars off your purchases at Walgreens. Every 5,000 points are redeemable for a $5 discount, but once you hit 30,000 points, you'll get bonus points (30,000 points and 40,000 points are redeemable for a $35 and $50 discount, respectively).

5. Walk dogs

Companies like Wag and Rover are looking for individuals age 18 and over who are able to walk dogs for a few hours a day. If you're outgoing, eager to hang out with some cute pups, and looking to increase your daily step count, this is a great side gig. (See also: 8 Ways to Get Fit While Hanging Out With Animals)

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7 Ways to Avoid Getting Seriously Sick on Vacation

Nick Wharton — Tue, 27 Jun 2017 08:30:14 +0000

Heading off on vacation is often the culmination of months of planning and saving for your travel budget. It's the one time of year when we really get to relax, let our hair down, and enjoy the freedom of being away from work. So why risk wasting all that effort by allowing an unexpected bout of sickness to ruin it?

Health dangers are part of nearly every trip, but with proper precautions before and during your travels, it's entirely possible to avoid getting sick on vacation.

1. Get your shots

Your number one priority when heading off on an international vacation should be making sure that you are protected from diseases. First, double check that you are up to date on your routine vaccinations, such as those for Tetanus-Diphtheria-Pertussis (Tdap) and Measles-Mumps-Rubella (MMR), which may require a booster. Then you need to figure out what jabs are necessary for whichever country or countries you are planning to visit.

The best way to do this is to make an appointment with your health care provider or a specialized travel clinic, which should be able to advise you on exactly what you need. It's important to leave yourself plenty of time, as some of the shots, such as the vaccination against cholera, require two doses. Also make sure you check if there is any medication you need to take while you are traveling, such as anti-malaria tablets. It's far better to be safe than sorry.

2. Prepare for the plane journey

You don't want to ruin your vacation before it's even begun by arriving at your destination feeling out of sorts, so it's important to make sure you're properly prepared. Long plane journeys are renowned for having a detrimental impact on your health, but even short flights could be hazardous. The effects of air travel on the body range from dehydration and restlessness, to the potentially fatal deep vein thrombosis.

Do your best to make sure that you are fully rested in the days leading up to your flight. Consider boosting your immune system by taking some multivitamins, eating healthily the week beforehand, and ensuring that you are fully hydrated when you board the plane. However tempting it may be, particularly if you're a nervous flyer, stay away from the airport bar, as the combination of alcohol and altitude may undo all of your preparation.

3. Avoid tap water

Regardless of your destination, avoiding the local tap water is always a good idea when you go on vacation. There are many locations around the world where it's unsafe to drink the tap water, but even in the countries where it is technically safe, the water may still upset your stomach. This is due to the different balance of minerals and chemicals in the local water, as well as the different purification methods used.

The easiest way to avoid any issues arising is to stick to bottled water, but that's both potentially expensive and bad for the environment. If you want a practical and ecological way to steer clear of single use plastic bottles, there are plenty of other options you can consider. There is a huge variety of filtration bottles available on the market that get rid of almost 100 percent of microbiological contaminants as well as chlorine, fluoride and heavy metals. (See also: Eat These 6 Foods to Stay Healthy While Traveling)

4. Wash your hands and use antibacterial gel

Washing your hands thoroughly with soap and water is the most effective way to clean them. This is because it gets rid of dirt that may be harboring germs, and kills the germs themselves. But there isn't always a ready supply of water and soap for this to be a practical option. In these cases, hand sanitizing gel or antibacterial spray is the secret weapon of the savvy vacationer. When used properly, these products kill over 99 percent of bacteria.

Always carrying a small bottle of antibacterial liquid around with you is a simple and convenient way to ward off any germs that may have been transferred onto your hands. Don't wait until you arrive at your destination to start. Planes are notoriously unclean environments, so it pays to spray before and after boarding your flight, as well as when you're going to the bathroom. Always wash up before eating, but don't be afraid to use hand sanitizer at regular intervals throughout the day, too. (See also: 10 Items You'll Never Regret Packing on a Trip)

5. Watch what you eat

Food, and specifically the different bacterias found within it, are one of the main causes of people getting sick while they're away. The number one rule to follow when you're eating on vacation is to be cautious. Of course you want to sample the delicious local delicacies — it's one of the pleasures of traveling. But try to ease your stomach into exotic foods rather than immediately bombarding it with all of these new and exciting flavors. (See also: How to Eat Street Food Safely While Traveling)

Be aware of where you eat and the establishment's hygiene standards, whether it's a hotel restaurant, or a local street food stall. Food poisoning indiscriminately affects anywhere that has poor practices. To steer clear of food that will make you ill, always make sure it's freshly prepared and piping hot, avoid raw food, and don't eat anything prepared with tap water that isn't boiled. A great way to get the lowdown is to ask around for recommendations on which places are good, or do some research online.

6. Beat the mosquitoes

Despite their diminutive size, mosquitoes are some of the most dangerous creatures on the planet. At best, they'll give you an annoying bite that will lead to a lot of itching and discomfort, or even a fever, which in itself could ruin your vacation. At worst, depending on where you're going, you could end up with any one of a long list of nasty diseases that could be threatening to your health.

The only way to completely stop any risk is to not get bitten, so if you're going to a mosquito-heavy area, take plenty of tried and tested repellent, cover up areas of exposed skin, and always sleep under a mosquito net.

7. Take care in the sun

One of the pleasures for many travelers heading overseas is the opportunity to spend some time catching a few rays. But too much fun in the sun can have seriously negative effects on your health. The most common of these is sunburn, but more serious illnesses such as heat exhaustion and heat stroke aren't to be taken lightly. In extreme instances, they can even lead to death.

If you overdo it in the sun, you could end up spending days on your sickbed recovering, so it's best to know your limits and take it easy. Use a suitable strength of sunscreen, don't spend too much time directly in the sun, avoid strenuous activity at midday and drink plenty of water to keep hydrated. (See also: 8 Health and Fitness Tricks for Travelers)

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This article is from Nick Wharton of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

11 Easy Ways to Fix Your Whole Life This Summer

Kentin Waits — Thu, 11 May 2017 09:00:08 +0000

Summer is the season of getting in shape mentally, physically, and financially. But forget making drastic personality changes, devoting hours of extra time to sweating at the gym, or forking over loads of cash. Sometimes the most dramatic lifestyle shifts are the result of tiny decisions we make every day. Here are 11 little lifestyle changes that'll get your whole life fit for summer — and the rest of the year, too.

1. Clean your cell phone daily

I hate to gross you out, but that phone in your pocket is literally teeming with germs. Various studies have found E. coli, MRSA, Streptococcus, and many other pathogens living on mobile phones. Keep yourself healthy by wiping down your phone thoroughly each day with a dry microfiber cloth. Disinfect it weekly using a microfiber cloth dampened with diluted isopropyl alcohol.

2. Switch to a moisturizer with sunscreen

Even on an overcast day, the sun can damage skin. Using moisturizer with SPF 30 or greater can shield your skin from harmful UV rays, slow the development of wrinkles, minimize redness, and reduce the risk of skin cancer — all without adding another step to your morning routine.

3. Cut out soda

A 12-ounce can of regular soda contains roughly nine teaspoons of sugar (about the same amount as 2.5 scoops of ice cream). Just this single dietary change will help you maintain a healthy weight, reduce your risk of developing type-2 diabetes, and minimize dental problems. (See also: 7 Soda Alternatives That Won't Bust Your Wallet — Or Your Waistline)

4. Socialize

Humans are social animals. Spending time with close friends improves your mood, increases self-confidence, and helps you navigate life's ups and downs. Instead of relying on random get-togethers, make a weekly date to spend quality time with those you care about most. If it won't ruffle any feathers, suggest these events be screen-free and revel in the old-fashioned art of conversation.

5. Make your bed

It may seem trivial, but making your bed first thing in the morning sets a positive and productive tone for the rest of the day (hospital corners optional).

6. Floss

According to many dentists, flossing is more important than brushing. Because floss is designed to clean between teeth and between the teeth and gums, it's a more effective tool for fighting tooth decay and periodontal disease. Make flossing at least once a day part of your routine. (See also: The 5 Best Flosses)

7. Move

Sitting is the new smoking, and we're all doing way too much of it. Walk the dog, take the stairs, mow the lawn with a push mower, schedule an outdoor work meeting and go for stroll — just try anything that will get you moving more each day.

8. Sleep more … and better

The busier we are, the more quality sleep matters. Invest in a few things that will transform your bedroom into a sleep-inducing oasis: Consider blackout shades, a white noise machine, quality linens, and comfortable pillows. If a new mattress isn't in your budget, add a memory foam or pillow-top mattress pad.

Once your sanctuary is set, fit more naps into your life. A 20- or 30-minute catnap can improve alertness and mood without disrupting your nighttime sleep schedule.

9. Don't check email before bed

While we're on the topic of good sleep, resist checking your email right before bed. Trust me, nothing good can come from it. Inevitably, there'll be a message that gets your mind buzzing or makes you anxious about the coming workday. Establish a media cut-off time and stick to it.

10. Adopt a one-item-in, one-item-out policy for your home

Cluttered spaces can be overwhelming, difficult to clean, and bad for your mental health. Become a zero-accumulation household by following one simple rule: For every new item you bring into your home, donate or sell an item of similar size. Already drowning under a pile of junk? Purge three or four items for every new one you add.

11. Save an extra five percent of your net income

Saving money is empowering. Properly managed, a healthy nest egg can help you fund a new career, start a family, or become a homeowner. Push yourself to save an extra five percent of your net income. Buy generic, cut the cord on cable TV, or explore ways to lower your cell phone bill. In short, do whatever it takes to beef up your bank account. Your future self will thank you.

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This article is from Kentin Waits of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

7 Signs Your Takeout Habit Has Gone Too Far

Carrie Kirby — Thu, 30 Mar 2017 08:00:14 +0000

Takeout. Delivery. The very words get my stomach growling. The promise of a tasty dinner with no prep work and no dishes to wash — not to mention a meal where family members all get to choose their own dishes — is so tantalizing that I would order out every night if I could afford it. And apps and websites such as DoorDash, GrubHub, UberEats, Seamless, and Foodler make succumbing to temptation even easier.

Can you afford all this takeout and delivery, though? Probably not, because even if you're rolling in cash, eating restaurant food every night can take its toll on your health and your cooking skills — and especially your budget.

So, is it time to delete those food delivery apps from your phone? If more than three of these sounds like you, the answer is a double yes with extra cheese. (See also: All the Modern Ways You Can Order Pizza)

1. Deliveries have turned your home into a traffic hot spot

You keep having to change the batteries in your doorbell. The city put a five-minute loading zone at the curb in front of your house. Single neighbors who can't hit the delivery minimum on their own frequently piggyback on your orders. And the first time they told you they couldn't meet the delivery minimum, you were utterly baffled as to what that struggle must feel like since it's never been a problem for you.

2. Takeout containers are piling up

Your kids are able to make three-bedroom igloos in the backyard out of white Styrofoam containers. Your building has a sign in the hallway forbidding pizza boxes in the trash chute, and it mentions you by name. You have come up with 10,000 uses for spare wooden chopsticks and have dedicated kitchen drawers for condiment packets and plastic cutlery. Instead of a tablecloth, your dining room table is protected by a thick, cushiony layer of receipts. And your kids bring their lunches to school in large white or brown bags with your address scribbled on them in Sharpie.

3. You know the delivery drivers too well

You know to never order sushi on a Tuesday because that driver lets the dipping sauce slosh all over the tempura. When you went two weeks without ordering, the DoorDash driver stopped by to check on you. You're so tight with the drivers that they stop by your house between deliveries to use your bathroom or play a quick game of cribbage.

4. Your addiction has changed your relationship with technology

Your phone is so full of restaurant phone numbers that you have accidentally ordered at least three kinds of cuisine with your butt. When your phone rings, you immediately open your front door. (This is why you always sound disappointed if it's a friend calling.) Your mother spoofed her number to appear as Gary's Gyros on your caller ID, just so you'll take her calls.

5. You find yourself going to great lengths to maintain the thrill that drew you to takeout to begin with

You keep a stash of foreign currency so you can tip natively for each ethnic cuisine. (The drivers hate you for this.) When a new takeout place opens in town, you ferret out their phone number before they open for business so you can place the first order.

6. You have forgotten the food gathering skills you'd need to survive in the wild

You just found out that your oven doesn't work — and you've been living in your home for 12 years. Last time you were in a grocery store, Nestle Quik was still sold in a metal can.

7. You and your family are way too good at ordering takeout

You just ordered a No. 4, a No. 17, and a double order of No. 23 — without consulting the menu. Your baby's first words were, "extra spicy." Ordering online takes less than 10 seconds because your favorite meal is already saved for every area restaurant.

Have you gone too far?

If you recognized yourself in any three of the above — seek help. At the least seek out some frugal dining advice that's only a click away:

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This article is from Carrie Kirby of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

10 Most Valuable Things to Plant in Your Garden This Spring

Dr Penny Pincher — Wed, 22 Mar 2017 10:00:13 +0000

With the days getting longer and warmer, I find myself looking out the window thinking about what to plant in my garden. I usually decide what to plant by choosing things that I like to eat, or things that grow well in my location. This year I decided to look at garden planting strategy from an economic angle. Considering the value of the produce, the likely amount of production, the garden space required, and the general desirability of the produce, here are the 10 most valuable things to plant in your garden this year.

1. Garlic

Since garlic is one of the most expensive produce items to buy in-store, growing it yourself is a much better plan. Whether you're buying the full cloves, the striped cloves that are pre-washed, or the pre-minced garlic, you're paying way more for this plantable item than necessary. To save even more money on your garlic harvest, you can grow it as a perennial, and not have to replant it every year.

2. Cilantro

Cilantro can be a relatively inexpensive item to buy, but how often do you use up everything you buy? It is also a plant that produces the highest dollar value per square foot based on typical production in good growing conditions. Cilantro is an annual, but it seeds itself so well that you might think it is a perennial.

3. Lettuce/Mixed Greens/Spinach

Whatever green, leafy base your favorite salad requires, you would be wise to grow it yourself this spring. Spinach, mixed greens, and lettuce are all quite pricey in the produce aisle. You're usually paying for convenience with these items, so they're often found bagged or boxed, pre-washed, and free of stems. But if you plant them yourself, along with arugula and Swiss chard, you'll get the most value per square foot. Plus, you'll know exactly what you're getting and just how clean it is.

4. Chive

Like garlic, chives are a perennial plant, so you only have to plant once and can count on it growing back every year. It's also another produce item found on the list of crops that produce the highest dollar value per square foot based on typical production in good growing conditions.

5. Cherry Tomato

There's something particularly satisfying about biting into a juicy tomato you grew in your very own garden. And since cherry tomatoes are small, you tend to go through them quickly. You'll no longer be paying top dollar for each box when you can pick what you need from your garden.

6. Peas

Instead of shucking store-bought peas, why not experience the pride of shucking peas that emerged from the ground outside your house? Freeze the surplus from your harvest and you'll have peas to use year-round.

7. Bell Pepper

Have you ever watched a bell pepper grow in a garden? It's kind of amazing. They start small, then they gain some length and width, and then the finale is when the robust color shines through the pale green. Depending on how long you let them ripen, you'll get red, orange, yellow, or green. But when you buy these in-store, you're paying a premium. So why not save some cash and grow them at home?

8. Jalapeño Pepper

A spicey member of the pepper family, jalapeño peppers are also cheaper to grow than they are to buy. Just make sure you give them direct access to sunlight as these guys love to sunbathe.

9. Artichoke

Artichokes are another perennial gem. They are cheaper to grow, but they do need moist soil in order to thrive. Also, make sure you keep them free of surrounding weeds that could get in their way.

10. Onion

Onions might not be a produce item that you feel like you're spending a lot on at the store. But just because you're used to a certain, fairly low price doesn't mean you need to pay it. Grow your own onions and you'll be saving money over time. Plus, if you plant scallions, they could be ready for eating in 20-30 days!

Growing your own most valuable plants

You can grow these plants even if you don't have space for a garden. Start these plants in containers on a patio or balcony.

Another factor to consider in selecting the most valuable things to grow is how much space is required per plant. Plants that take up less room work better in small gardens, and smaller plants allow more variety in whatever size garden you have to work with.

Check for hardiness, too

The hardiness of plants and the climate that they need to grow must also be considered when deciding what to plant in your garden. It would not work out well to try to harvest a high value crop from a plant that will not grow in your climate. You can check your hardiness zone using a map available from the USDA and then check seed packets or listings in seed catalogs to make sure that the things you want to plant will grow in your area before you buy them. If you have more room available, you will be able to grow some of the larger plants such as squash, pumpkins, and large tomatoes.

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This article is from Dr Penny Pincher of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

10 Lifestyle Changes That Will Always Pay Off

Paul Michael — Fri, 17 Mar 2017 10:00:24 +0000

Change is never easy. As Garth Algar once said in Wayne's World, "we fear change." And that's natural. The unknown can present risks. It can pose a threat. Change can also be hard, whereas maintaining the status quo is easy. But hard lifestyle changes — like the 10 that follow — will always lead to a much better life for you. And best of all, they will cost you absolutely nothing.

1. Decluttering and Organizing

Whether it's the garage, the junk drawer, the closet, the kitchen, the basement, the attic, or all of the above, it's a task most of us put off. And keep putting off. The problem with decluttering and organizing is that things always look worse before they look better. If you pull everything out of that junk drawer, you've got a real mess on your hands. It's far easier to just close it and forget about it. But whatever is a mess at home, or at work, you need to attack it with vigor. Not only will you find things you thought were lost forever, you'll also free up space and feel better. And it will stop you from buying things over and over, because you can never find them. Chapstick, anyone? (See also: 12 Ways a Deep Declutter Will Improve Your Live)

2. Eating Well

It's hard to eat healthy, especially in this country. You can go to McDonald's right now and get two cheeseburgers, fries, and a soda for less than $5. It's filling, and it's tasty. Finding a healthy, filling, and convenient alternative for the same price — now that's a challenge. But we are what we eat, and study after study tells us that junk food and a lack of fruit and vegetables in our diet is making us all more susceptible to illness and disease. Limit fast food, eat smaller portions, and substitute unhealthy snacks for things like low-sugar granola bars, nuts, and fruits. (See also: 8 Ways to Save on Dinner — No Meal Planning Required)

3. Drinking More Water

Ricky Gervais has said that he hates drinking water "because it's boring." Many people feel the same way. Water is not the delight to the taste buds that coffee, soda, or a glass of chilled white wine is. But we need water. Many of us are actually dehydrated and we don't even realize it.

So, pledge to drink a little more water each day. Make it a habit. Add ice and a slice of lemon or lime. Have it with every meal, alongside a drink you find tastier. If it's there, you'll most likely drink some of it. It can make a huge difference to your health. (See also: 10 Tricks to Get You Drinking More Water)

4. Looking on the Bright Side

They say stress is one of the biggest killers in the world today. Stress can have a major negative impact on your blood pressure, your heart, your body, and your mood. It can lead to depression, and substance abuse. And many times, it can be alleviated by simply refusing to look for the worst possible outcome in every situation. It can be easy to dismiss people who are constantly cheery, but they really do have the advantage. While preparing for the worst can be a good idea, dwelling on it is not going to do you any favors. Don't worry about things out of your control. Don't focus on the negatives. Find ways to be thankful for the best things that happen to you every day.

5. Avoiding Gossip

Gossip can be toxic in any environment, either at work, at home, or in a circle of friends. Gossip can ruin people's lives, and can spread small falsehoods that grow into major incidents. But, gossip is fun. When someone calls you over to the water cooler surreptitiously, and says, "Hey, did you hear about John…," you naturally move in closer and get involved. It's rare that anything positive comes from a scenario like this, and you can be hurt by it, too. Just back out of these gossip sessions, and concentrate on facts and reality.

6. Exercising More

You do not need a gym membership. You do not need fancy workout clothes. You don't even need the best sneakers, although it's wise to get a pair that support your feet well. What you do need are determination and commitment. You should be getting at least 30 minutes of exercise every day, and while that is tough for most of us to achieve, it can be done. It doesn't have to be an intense workout with weights and treadmills. Walking up and down the stairs at home for 30 minutes can get your heart rate up and make you sweat. Push-ups, situps, and a jog around the block all cost nothing. Start with a few times a week, and then add a day here, and a day there. You'll be amazed at the results.

7. Finding Your Purpose

You sometimes hear people say, "I really want to find myself," and it's not easy to understand what they want, or what they mean. What is your purpose in life? What do you love doing? Why are you here, and what kind of difference are you making? This is not a call to change the world, cure cancer, or overthrow a dictator. It can be small. It can mean you focus on your family and raising your amazing children. It can be creating a wonderful garden that you tend to daily. It can be painting, or playing guitar, or working with wood. It's your purpose. Once you find it, you can feel really fulfilled every day.

8. Reading More

There are so many distractions in everyday life: exciting, visual, interactive, and engaging distractions. In comparison, picking up a book can be hard work. It's not as much fun as watching a movie in 4K, or playing an immersive video game. However, reading is important. It stimulates your brain in ways that those other distractions cannot. Your imagination can build worlds from those words you read that blow any special effects visual out of the water. And remember, your local library has thousands of books, fiction and nonfiction, that are there for you for free.

9. Meditating

Meditation is not just for new-age hippies and yoga addicts. Meditation is something many people do, including celebrities like Katy Perry, Madonna, Hugh Jackman, Clint Eastwood, Eva Mendes, and Nicole Kidman. Our busy lives make it hard to find time to sit in silence and "get into ourselves," but it can have an incredible, transformational effect on your life. In the beginning, it can be difficult to train your mind, but over time, it can really pay off.

10. Getting Out of Your Comfort Zone

Routines are very comforting to us. They are also ruts that are very easy to get stuck in, and we may not even recognize them as such. If you spend every Friday evening at home with a movie and a bottle of wine, that becomes habit. A routine. It's nice. But when people ask you to go to a comedy club, or take dance classes, or even go hiking, it's way easier to say no than yes. But "yes" can lead to some incredible life experiences.

If you're too afraid to approach someone in a bar, get over it. Move out of your comfort zone of smiling and looking coy, and actually say hi. Who knows where it may lead. Sure, it's not as comfortable. But it can also be exciting, maybe even scary, and that really gets your heart pumping. Who knows… you may even have fun!

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This article is from Paul Michael of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread: