Good Weight

More than ever, it is important to shop smart. That means developing a sound spending plan. Know how much money you can spend. To avoid problems in 2009, limit your spending to the cash you have set aside for the season.

Think creatively. Homemade gifts, food, clothing or crafts may be appreciated more than a mass-produced item purchased at a local store. Give the gift of time. Things like babysitting, car washing or housecleaning may also be well received.

At the store, keep your spending plan and shopping list in hand. Think carefully about each and every purchase. Avoid deciding on an item in the spur of the moment. Take your time. Think about your needs and the amount of money you have.

Instead of driving around town, use the phone and Internet to find information, particularly for gifts you will send out of town. You may find that it is cheaper to order the desired items and ship them directly to the recipients.

Shopping online is an easy way to locate special or unique gifts. Do be careful. Use a secure browser. Shop with companies you know and keep your passwords creative and private. Pay particular attention to shipping charges. Be sure to print out and keep records of your purchases.

Avoid buying gift cards. If you buy a gift card at the XYZ Store and that store goes out of business, you may as well have flushed your money down the toilet. If you do buy gift cards, make sure you understand the terms. Some companies begin charging fees after a relatively short time. These fees can eat up the value of the card.

Source: University of Georgia Cooperative Extension

If balancing the household budget is getting harder, consider ways to economize, reduce your costs and cut wasteful consumption.

Economizing means managing your family resources — including money — to get what you need and want. Learning to substitute, to conserve, to cooperate and to find free goods and services will help your family balance income and outgo. There’s a Depression-era saying that can be a concise and to-the-point definition of economizing:

Use it up, wear it out, make it do, do without.

Here are some strategies for making the most efficient use of your income:

• Substitute. Use lower-priced goods and services whenever possible. Develop the habit of asking, “What can be substituted that would do the job for less money?” Eat at home rather than in restaurants. Cook from basics rather than buying prepared meals. Become a thrift-store shopper. Do more at-home entertaining rather than going out to be entertained.
• Reduce waste. Find ways to make products last longer and keep food from spoiling before it’s used. Keep health, skills and possessions in good condition. Get the most out of each car trip, each load of laundry and each dollar spent on clothing and furnishing. Make conservation a day-to-day practice by all family members.
• Watch the trash. Look at what you toss/ Food that goes to waste is, of course, a waste of money. If you’re throwing away a lot of fresh fruits and vegetables, you may need to buy smaller quantities or buy them in another form. Generally, fresh, frozen and canned fruits and vegetables are comparable nutritionally. It may be less costly to buy fruits and vegetables fresh when they are in season if you eat them before they spoil, but you may be money ahead by opting for their canned or frozen counterparts if it avoids waste or if the produce is more expensive when it’s out of season.
• Cooperate. Use food co-ops, baby-sitting co-ops, car pools and similar groups to share resources and reduce cost to each family.
• Community Services. Take advantage of the many goods and services offered free or at low cost by community, county and state agencies. Libraries, parks, musical events, health clinics, walking and biking trails and low-cost classes to increase skills are just a few of the many public and community resources that can help stretch income and improve lifestyle.
• Make a list. You are less likely to forget to buy the food you need if you have a list, so you’ll save the cost of gas for extra trips to the store. Plus, the less often you shop, the less likely you’ll succumb to impulse purchases.
• Buy meat on sale. The meat counter is one of the most expensive stops at the grocer. Buy meat when it is on sale. If the meat is in a big package, consider repackaging it in smaller portions your family would typically consume in a meal and freezing it. Meats.
• Stock up on staples. Canned goods on sale are a good buy.
• Cruise the snack aisles quickly. Rather than giving up snack foods entirely, try cutting back. Buy one bag of chips or one box of crackers instead of two. Snacks.
• Bulk up. Buying food in bulk often, but not always, saves money if you will use a particular product before it deteriorates in quality. Pay attention to per unit costs, though, because sometimes two small containers of a product can be less expensive than the larger one.
• Bottle your own. Purchase a reusable water bottle and fill it with tap water. Mix your own fruit juice and limit the amount of soda you buy.
• Clip coupons with care. Coupons for staples and nutritious food you will really eat can be a good deal but coupons for snack foods or oddities, not so much. (Coupons Still Offer Big Savings)
• Brown bag it. A typical fast food meal can be $5 and lunch in a sit-down restaurant can cost much more.
• Use leftovers. Consider using leftovers for lunches or cooking smaller portions. You also may be able to use leftovers in another meal. Leftover rice, potatoes or vegetables, for example, can be used in soup or casseroles. You also can freeze leftovers for use later.

Sources:
Alice Henneman, University of Nebraska-Lincoln
Marilyn Furry, Penn State College of Agricultural Sciences

Johns Hopkins scientists report that high levels of a noxious gas from stoves can aggravate asthma symptoms of inner-city children, especially preschoolers.

Nitrogen dioxide (NO2), an irritating and toxic form of nitrogen oxide gas, is most prevalent in industrial zones but also found at higher levels in homes with unvented gas stoves.

In a report in the October issue of Environmental Health Perspectives, Johns Hopkins researchers say asthma flare-ups were directly related to high concentrations of NO2 in the inner-city homes they studied.

Specifically, the researchers compared the frequency and intensity of coughing, wheezing, shortness of breath and chest tightness to NO2 levels inside the homes of 150 Baltimore City 2- to 6-year-olds. Eighty-three percent of the households had gas stoves, 72 percent were heated by natural gas, and 14 percent used gas stoves for heating in the winter. Forty-two percent of the households had annual incomes under $25,000.

Across the board they found that the pollutant worsened day and night symptoms. Each 20-point increase in nitrogen dioxide levels led to 10 percent more days of cough and 15 percent more days with limited speech due to wheezing. Use of gas stoves, space heaters or home heating with a stove or an oven, either in combination or alone, each drove up nitrogen dioxide concentrations.

Asthma is the most common pediatric chronic illness, affecting 6.2 million children in the United States. Severe illness is most prevalent in inner-city children, doctors say, because of poor access to regular health care and disproportionate exposure to indoor allergens such as mouse and cockroach dander, dust, cigarette smoke and automobile fumes.

Source: Johns Hopkins Medicine

China’s milk supply problems are not likely to occur in the U.S. because of esting and food safety regulations, says University of Illinois Extension dairy specialist Mike Hutjens.

“China is back in the news with the recall of milk products due to the addition of melamine, an industrial chemical used in plastics and fertilizer production. This contamination of milk has led to a crisis in China leading to the death of babies, 340 children hospitalized with kidney disorders, and 54,000 infants exposed to the dangerous compound.”

Melamine contains nitrogen, which increases the protein content in milk when tested. By adding this compound, milk appears to have a higher protein content and nutrient value. The addition was an attempt by some Chinese dairy operations to artificially provide their product with a higher nutrient level.

The contaminated milk has been pulled from stores and formal apologies have been extended by the Chinese government and the firm responsible.

“The take-home message for U.S. consumers is that the U.S. dairy supply is safe due to the constant testing and regulation for food safety. No antibiotics, pesticides, herbicides, or other chemicals can be added to U.S. milk. And all milk is monitored, regardless of type–organic, natural, and conventional.”

Because Chinese milk products can be found in numerous food products sold in the world — such as candies, cakes, and baked goods — these products have been recalled.
“Consumers should continue to monitor where their food sources are coming from as these problems continue to occur in the food chain, including products such as vegetables, spinach, and lettuce.”

Source: University of Illinois College of Agricultural, Consumer and Environmental Sciences

Habaneros Of Texas (H.O.T.) is offering a free sample of its habanero H.O.T Sauce. Fill out and submit the online form.

Free samples are only available to U.S. addresses.

• Hot Sauce

To get the most miles per gallon from your vehicle, regardless of the price, the U.S. Department of Energy and the Environmental Protection Agency offers these tips:

Basic maintenance pays off

• Keep the car tuned. A faulty oxygen sensor, for example, can reduce mileage by as much as 40 percent.
• Replace dirty air filters.
• Properly inflate tires. Every 1 psi drop in pressure can lower mileage by .4 percent.
• Use the manufacturer’s recommended motor oil with “Energy Conserving” on its American Petroleum Institute label.

Behind the wheel

• *Stop aggressive driving. Speeding, rapid acceleration and braking cuts mileage by up to 33 percent on the highway and by 5 percent in the city.
• Obey the speed limit. Gas mileage decreases rapidly above 60 mph.
• Use the overdrive gear if available to reduce engine speed.
• Use cruise control to maintain a steady speed on the highway.
• Pack lightly and avoid putting items on the vehicle’s roof. An extra 100 pounds in the trunk cuts fuel economy by as much as 2 percent.
• Turn the car off when stopped for longer than one minute. Idling gets 0 mpg.
• Combine errands and plan routes. Several short trips taken from cold starts can use twice as much fuel as a multipurpose trip of the same distance with a warm engine.

Riding bikes, walking, telecommuting, using public transportation or car pooling are other ways to save gas and money.

Gillette is offering a $10 off coupon for use on its battery-powered Gillette Fusion Power Phenom Razor, which retails at $11.99, but is available for less at many retailers and currently sells for $10.99 at Amazon.com

The 5-blade shaving surface of the Fusion Power Phenom Razor features a patented on-board micro-chip that regulates voltage and frequency for optimum performance,

To receive the coupon, fill out a simple online form and print out the coupon at home

New research published in the Journal of Consumer Research reports that people consume more high-calorie snacks when they are in small packages than large ones, and the smaller packages make people more likely to give in to temptation.

Authors Rita Coelho do Vale (Technical University of Lisbon), Rik Pieters, and Marcel Zeelenberg (both Tilburg University, the Netherlands) found that large packages triggered concern of overeating and conscious efforts to avoid doing so, while small packages were perceived as innocent pleasures, leaving the consumers unaware that they were overindulging.

“The increasing availability of single-serve and multi-packs may not serve consumers in the long-run, but because they are considered to be innocent pleasures may turn out to be sneaky small sins,” write the authors.

The research points out the difference between belief and reality. In an initial study, researchers found that consumers believe that small packages help them regulate “hedonistic consumption,” where self-restraint is at stake.

When participants were asked to choose phone plans, those who thought the plan was for social rather than work purposes tended to choose smaller plans.

The researchers then moved on to food. Participants in one group had their “dietary concerns” activated by completing a “Body Satisfaction scale,” a “Drive for Thinness scale,” and a “Concern for Dieting scale.” They were then weighed and measured, in front of a mirror, to fully activate their awareness. Then those participants (and a control group, which didn’t have its “dietary concerns” activated) watched episodes of Friends interspersed with commercials. They believed they were there to evaluate the ads. But researchers were really monitoring their consumption of potato chips. Chips were available to participants in large packages or small ones.

The study found that consumption was lowest when dieting concerns were activated and package size was large. People were less likely to open large packages, and participants deliberated longer before consuming from the larger packages.

“Maybe the answer lies in consumers taking responsibility for their consumption and monitoring internal cues of sufficiency, rather than letting package size take control,” conclude the authors.

Source: University of Chicago Press Journals

As the recent salmonella outbreak linked to raw tomatoes fades from national headlines, consumers are still trying to figure out how to reduce their risk of buying contaminated produce.

Farmers can make this easier by adhering to a series of federally developed recommendations for preventing on-farm produce contamination.

These techniques — called “good agricultural practices,” or GAPs — are designed to prevent contamination of produce on the farm through personal sanitation, correct use of manures and compost, proper bathroom facilities and monitoring of other areas where contamination can occur.

“Farmers who adhere to these practices are using proven food-safety control measures to prevent crop contamination,” said Luke LaBorde, food-safety specialist at Penn State’s College of Agricultural Sciences.

“There are no laws that require growers to use GAPs, but grocery stores, restaurants and fresh-cut processors who want to protect themselves from liability are demanding that suppliers demonstrate that they are using GAPs.”

GAP guidelines present growers with proven practices and standards in health and hygiene, water quality, soil supplements and environmental hazards. To provide grocery stores and restaurants with evidence that they are following scientifically supported practices, growers typically must submit to an inspection from an independent third party auditor at some point during the harvest season.

“One day, we’ll see more implementation of GAPs and farm inspectors and consumers will have a way to identify the inspected farms — perhaps a placard or label at the grocery store,” LaBorde says. “But, right now, the burden is on the consumer to ask the right questions. You can ask the produce grower at a roadside stand or farmers’ market or the produce manager in a grocery store if GAPs were used. If they don’t know, you can decide whether the risk is acceptable to you.”

Source: Penn State College of Agricultural Sciences

Save money shopping for groceries without cooking everything from scratch or packing your purse with coupons. Here are 16 easy tips that can total big bucks. The potential savings for each tip is calculated by examples of (1) spending less and/or (2) avoiding uneaten food (and lost grocery money). Prices are rounded to the nearest 50 cents and may vary by store and region.

1. Keep a grocery list. Gas for an extra trip to the store easily can add a dollar or more to your grocery bill. And the less you shop, the less likely you will make an impulse purchase. Keep a grocery list where it’s easily accessible, such as on the fridge and remember to take it with you to the grocery store. Stick to your list for added savings, but do stay flexible if you encounter a sale.
Example:
(1) Gas to drive four miles for an extra trip to the store: $1.00 (or more!).
(2) Impulse purchase of snack crackers at the store: An additional $2.50 spent.

2. Garbage check. We lose money whenever we toss food because it spoiled before we got around to eating it. If leftovers get the “heave ho” because they’re left too long, we’re putting money in the garbage can. Make planning to avoid tossing foods a priority.
Consider: If wilted lettuce is a frequent occupant of your garbage can, serve more salads at the beginning of the week. If extra mashed potatoes get tossed because they’ve lingered too long in the fridge, make less next time. Or recycle them as potato patties, shepherd’s pie or potato soup within a day or two of making them. Some other ideas: Use ripe bananas in banana bread; add juice to smoothies or make popsicles; freeze leftovers for another meal.
Example: Tossing a half bag of “tired” lettuce: $1.00.

3. Avoid shopping when hungry. Everything looks good on an empty stomach. And, it’s all too easy to buy something to tide us over in the car until we make it home. Eating before going shopping not only helps forestall impulse buys, it may save calories. If you’re shopping with your kids, feed them in advance, as well.
Example: Buying an energy bar at the grocery store to tide you over until you get home: $1.50 or more.

4. Brown bag it. If you normally eat out at noon, consider brown bagging it at least one day a week. The typical fast food meal out easily can cost $5.00 or more. Take food left over from the evening meal to work the next day. A peanut butter sandwich and a piece of whole fruit quickly can be packed from foods on hand.
Note: You may save money on your children’s lunch by having them participate in the school lunch program. They can eat a balanced meal that is offered at a reasonable price.
Example:
(1) Eating a sack lunch once a week: Save $2.50 (or more!)
(2) Eating a sack lunch 5 days a week: Save $12.50 (or more!)

5. Coupon common sense. Use coupons only for foods you normally would eat, rather than for “extras.” Don’t miss out on potential sources of valuable coupons. Check your grocery receipt – sometimes there are great coupons on the back that help save money. Also, if you have access to a computer, check online for coupons. For starters, check the Web site of the store where you shop or of products you use. Often the Web site address for many foods is given on the product label. If possible, shop on double or triple coupon days when a store increases the value of coupons. Grocery store loyalty cards may be another source of savings, offering in-store discounts to cardholders.
Example:
(1) Not buying that new dessert mix: Save $2.00
(2) Using two 50-cent coupons for items you do use: Save $1.00

6. Check expiration dates. Avoid buying a food that is past its prime. If it’s on sale and near its expiration date, use it soon.
Example: Avoid dumping a half gallon of soured milk down the drain: Save $2.50.

7. Small scale experiments. Before trying a new food, buy the smallest size of package. If your family doesn’t like the food, you won’t be stuck with a big box of it.
Example: Limit your purchase of an exotic spice you discover your family won’t eat to a small container: Save $1.50.

8. Costly convenience foods. How much time do you really save when you buy a convenience food? It takes just a few seconds to mix your own sugar and cinnamon rather than buying it pre-mixed. Microwaving a bowl of regular oatmeal rather than pouring hot water over a pre-measured package adds only a few minutes. You’re likely to save by cutting fruits and veggies yourself. Plus, the precut ones won’t keep as long.
Example: Buying a carton of old-fashioned or quick oatmeal that provides 30 servings vs. buying 3 boxes
instant oatmeal that contain 10 packets each: Save $5.50.

9. Staple food stock up. Invest in staple foods when they’re on sale. Buying a boatload of bananas (and other perishable foods) isn’t a very good long-term investment. Stocking up on staple items such as reduced-price canned tuna, tomato sauce or mandarin oranges can be. Remember to check expiration dates.
Example: Stocking up on 10 cans of food reduced by 20 cents apiece: Save $2.00.

10. Bulking up when the price is right and you can use it. First, do the math and check if you actually do save by buying a larger package. The cost of two foods of the smaller size may be a better price than the larger one. Plus, will you use the food while the flavor is still tasty? Always check it out and if the larger size meets your criteria, go for it!
Example: Buying a 5-pound bag of rice instead of a 1-pound bag: Save $1.50.

11. Store brand savings. Store brands are comparable in nutrition to name brands. And, taste-wise, there may be little difference. In some comparisons, they have been preferred over the name brands. Some store brands may vary more in size, color, or texture than the name brands. However, this may be unimportant, depending on their use. A less than perfect appearing vegetable may be just fine if used in a casserole or soup. Store brands and lower-priced brands tend to be positioned on the top and bottom shelves. The national brands are more likely to be on the middle shelves.
Example: Buying just two store brands and saving 50-cents on each: Save $1.00.

12. Prevent food flops. Check preparation methods for unfamiliar foods. Perhaps that tropical fruit looked enticing at the store. However, if you’re not sure how to prepare it or where to find more information once you bring it home, think again. Or, that new cut of meat – do you slowly roast it or can it be grilled? Either way, find out or risk having a food flop. Often the produce person or the meat manager at the store can give you some tips. Many produce departments have books with descriptions of all the items, what they taste like, how to prepare them, etc.
Example: Purchasing a bag of self-rising flour without reading the directions and discovering it won’t work in your recipes: Lose $2.50

13. Beware of snack attacks. Unless you’re fairly active and need the calories, enjoy snacks, such as chips, cookies, candy, etc. in limited amounts. You’ll save money and may lose unwanted pounds at the same time!
Example: Buying one less bag of chips weekly: Save $2.00.

14. Shop the specials. Plan your menus around sale items, especially more expensive purchases, such as meat. A dollar saved is even better than a dollar earned, as you don’t have to pay taxes on it! Buying several packages of meat when it is on sale and freezing it may save quite a bit. “It is safe to  freeze meat or poultry directly in its supermarket wrapping but this type of wrap is permeable to air,” advises the U.S. Dept. of Agriculture and Inspection Service (USDA/FSIS). “Unless you will be using the food in a month or two, over wrap these packages as you would any food for long-term storage using airtight heavy-duty foil, (freezer) plastic wrap or freezer paper, or place the package inside a (freezer) plastic bag.” If you plan to repackage family packs into smaller amounts, USDA/FSIS also recommends using these materials. While raw ground meat maintains optimum quality in the freezer for 3 to 4 months, larger pieces of meat like steaks or chops will maintain optimum quality for 4 to 12 months, according to USDA/FSIS. At 0 degrees F, frozen foods remain safe indefinitely. The safest way to thaw meat is in the refrigerator on a plate on the bottom shelf so it doesn’t drip on other foods.
Example: Buying meat on sale: Save $2.00

15. Think before you drink: Buy a reusable water bottle and fill it with tap water. Your investment soon will pay for itself. Limit consumption of soft drinks and fancy coffees.
Example: Drinking tap water vs. buying a 12 pack of bottled water: Save $4.00.

16. “Checkout” temptation. OK, you’ve almost made it to the finish line … don’t stumble now as you approach the checkout lane. As you’re waiting in line, think twice before buying some last-minute temptation.
Example: Resist that magazine with the latest diet: Save $3.50.

Grand Total: The more of these tips you can use and the more foods you can use them with, the more you can save. Case in point: If you were able to use each of the preceding examples in one shopping trip, you could save as much as $40 a week.Multiply that by 52 weeks and the savings would be over $2,000 yearly!

Source: Alice Henneman, MS, RD

University of Nebraska-Lincoln Extension in Lancaster County