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he next time you head to the grocery store, follow these tips to save money and make healthier choices.

The average American family spends $4,300 per year on food. This may seem like a lot, but don't worry: There are ways to cut down on spending and make healthier choices when grocery shopping.

First, you need to be prepared. Keep in mind that grocery stores are not laid out for your convenience—the goal is to keep you in the store for as long as possible. The longer you're there, the money you're likely to spend and, oftentimes, the poorer the choices you'll make.

Follow these easy shopping tips to help slim your grocery bill and your waistline:
· Shop the perimeter. Healthy foods like fruits, vegetables, dairy products, fresh meats and fish, and fresh whole-grain breads are located around the perimeter of the store. Pre-packaged and unhealthy foods and snacks are often in the aisles.
· Don't shop when you're hungry. When you walk into a store, you're often immediately hit with the smell of delicious food. That's why baked goods are usually at the front of the store. It's hard to be a smart shopper when everything makes your mouth water.
· Look high and low. The most expensive items are usually placed at eye level: 5 feet 4 inches from the floor, to be exact. If you're looking for less-expensive options, you're going to have to work for it, reaching high and bending down low to the less accessible shelves.
· Forget what you think you know. Don't assume that items are on sale just because they're at the end of aisles. Oftentimes, grocers do this to catch your attention, not necessarily to give you a good deal.
· Don't get distracted. Staple items, such as dairy, meat, and deli products, are placed at the back of stores. It's no coincidence that you have to walk through several other departments to get to the things you need. Grocers know you're likely to stop in the other departments and make purchases.
· Compare unit prices. Contrary to popular belief, larger-size products are not always a better buy. This often holds true for items such as peanut butter, tomato products, cottage cheese, and tuna fish.
· Avoid the crowd. If you get flustered or annoyed by crowds, you may be likely to buy the first thing you see just so you can get out of there. By shopping early in the morning or late at night, you can avoid the tendency to impulse shop.
· Clip coupons. Check to see if your local grocery store accepts competitors' coupons. Every little bit helps, right?
· Don't forget your supermarket brand. Often your supermarket brand's products are cheaper, even if you have a coupon for a name-brand product. You and your family likely won't notice a difference in taste.
· Make a list and stick to it. If you have an itemized list, you'll be less tempted to spend money on unnecessary products—or to let the sweet smell of cinnamon buns lure you to buy one...or a dozen.

Drinking milk isn't the only way to strengthen your bones. Check out these calcium-rich foods.

Nearly 10 million Americans are living with dangerously fragile bones that are susceptible to breaks and fractures, according to the National Osteoporosis Foundation. But as it turns out, osteoporosis is preventable. The first step is incorporating the recommended daily amounts of calcium and vitamin D into your diet. And if the thought of drinking milk makes you cringe, you'll be happy to learn that milk isn't the only thing that does a body good. Read on for seven little-known sources.

Boning Up

The U.S. Food and Drug Administration (FDA) suggests that adults ages 31 to 50 get 1,000 milligrams of calcium and 400 to 800 international units (IUs) of vitamin D a day. For those 51 and older, 1,200 milligrams of calcium and 800 to 1,000 IUs of vitamin D a day is recommended. To get your recommended daily amounts, check out these bone-enhancing foods.

Nuts. Most people don't envision nuts when they think of calcium, but by replacing snacks such as potato chips or cookies with a handful of pistachios or brazil nuts, you'll be doing your bones-and your waistline-a favor. One 100-gram serving contains 140 to 180 milligrams of calcium, while the same amount of almonds packs up to 250 milligrams.
Fish. It isn't just brain food; it does wonders for your bones, too. According to the National Institutes of Health (NIH), one 3.5-ounce portion of salmon or mackerel contains 360 IUs of vitamin D (up to 90 percent of your RDA) and 181 milligrams of calcium. For a more convenient option, 2 ounces of canned sardines provides 250 IUs of vitamin D and 324 milligrams of calcium.
Oatmeal. In addition to its high fiber content, one cup of oatmeal provides up to 150 milligrams of calcium. Top it with cow's or fortified soy milk, and you'll start your day with more than a third of your recommended calcium intake.
Eggs. Two eggs contain 40 IUs of vitamin D, about 5 to 10 percent of your RDA. Just keep in mind that the vitamin is found in the yolks, so egg-white omelets won't deliver the same benefit.
Leafy Greens. As if you need yet another reason to eat your veggies, dark leafy greens such as kale and spinach each contain up to 100 milligrams of calcium per 1 cup serving. Take note: Although broccoli only contains about half of this amount, it actually has a higher absorption rate than spinach, which contains large amounts of oxalate, a compound that reduces calcium absorption.
Yogurt. On average, three-quarters of a cup of plain yogurt is packed with nearly 300 milligrams of calcium, with the fruit-bottom variety serving up slightly less (about 230 milligrams).
Cheese. One-and-a-half ounces of cheddar or mozzarella cheese contains more than 300 milligrams of calcium. But watch out when using it to top your pizza or burgers; cheese is also generally high in fat.

For many, the holidays are a time to celebrate...

For many, the holidays are a time to celebrate with family and friends. But for some, the season can bring on feelings of intense stress and sadness. In fact, an estimated 10 million Americans, or about 6 percent of the U.S. population, experience these feelings in their most extreme form—a condition known as Seasonal Affective Disorder (SAD).

Understanding SAD
A clinical mood disorder, SAD is characterized by extended periods of depression in fall and winter, when days are shorter, and more stabilized moods in spring and summer, when days are longer. Fortunately, the condition is highly treatable, and if you suspect that you or a loved one is suffering from SAD, it's important to consult with a health-care professional so he or she can advise you on next steps.

Easing the Holiday Blues
Experts note that SAD is different, however, from the holiday blues. While SAD may last for months, the holiday blues generally last only a few days or weeks. If you're struggling with the holiday blues, it's also best to consult with a doctor. In addition, the Mayo Clinic recommends the following tips to help cope with the condition.
· Acknowledge your feelings. If a loved one has recently died or you aren't able to be with your loved ones, realize that it's normal to feel sadness or grief. It's okay now and then to take time just to cry or express your feelings. You can't force yourself to be happy just because it's the holiday season.
· Set differences aside. Try to accept family members and friends as they are, even if they don't live up to all your expectations. Practice forgiveness. Set aside grievances until a more appropriate time for discussion arises. With stress and activity levels high, the holidays might not be conducive to making quality time for relationships. And be understanding if others get upset or distressed when something goes awry. Chances are, they're feeling the effects of holiday stress and depression, too.
· Learn to say no. Believe it or not, people will understand if you can't do certain projects or activities. If you say yes only to those things you really want to do, you'll avoid feeling resentful, bitter and overwhelmed. If it's not possible to say no when your boss asks you to work overtime, try to remove something else from your agenda to make up for the lost time.
· Don't abandon healthy habits. Don't let the holidays become a dietary free-for-all. Some indulgence is okay, but overindulgence only adds to your stress and guilt. Have a healthy snack before holiday parties so that you don't go overboard on sweets, cheese, or drinks. Continue to get plenty of sleep, and schedule time for physical activity.
· Seek professional help if you need it. Despite your best efforts, you may find yourself feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face routine chores. If these feelings last for several weeks, talk to your doctor or a mental-health professional. You may have depression.