The goal of the website is to help consumers spend less to eat better.  The new site’s content is focused in three areas: Plan, Shop and Eat. To encompass this new approach, the site tagline is now: “3 Easy Steps to Healthy Meals.”

The web site is designed to appeal to families who want to eat healthy on a budget. Check it out, then bookmark it as one of your favorites.  I guarantee you’ll go back to it frequently.

“Knowledge for Life” provided by the Finney County Extension Office and K-State Research and Extension.

Melon is a better value than a value meal

If you ate a pound of melon, it would cost, on average, about .50 cents. Better still, it would only contain about 144 calories and barely any fat or sodium. Compare that to the “value menu” double burger from your favorite fast food restaurant. One double burger is about $1. But it is only 5 ounces – so you would have to eat 3 of them to get one pound – and that amounts to $3 and about 1170 calories, 2760 mg of sodium and almost 60 g of fat.

You might laugh because you would not eat a whole pound of anything at one sitting.  But over the course of the day you probably eat several pounds of food. So, the big question is: are you eating mostly burgers or mostly fruits and veggies? When you want value, think of your health and choose more melon and other fruits and vegetables, not the fast food board offerings.

Melon is a great “shopping stretcher”

Melon can sit at room temperature for a few days. So, while you eat all of the produce that perishes faster, like peaches and berries, the melon is patiently waiting and gently ripening. After a few days you can slice it and have fruit for the rest of the week. It is like you went shopping again!  Hint: if you are buying several kinds of melons, it is best to use up the watermelon first, within three days. Cut melon of all types should always be stored in the refrigerator.

Melon is a great multi-vitamin food

A  serving of watermelon, cantaloupe or other melon is an excellent source of Vitamins A, B6 and C plus a healthy amount of potassium and fiber.

SEE your melons for easy serving

Follow the SEE principal for melon preparation: Slice, Eat, Enjoy!  How easy is that?

“Knowledge for Life” provided by the Finney County Extension Office and K-State Research and Extension.

You can easily add another $50 or $100 to your monthly savings by making simple changes:

START by shopping smart at the grocery store:

•Shop with a list and coupons when purchasing groceries. If you purchase certain items regularly, stock up on them when they are on sale for additional savings.  One consumer expert says grocery items go on sale about every three months, so buy enough to get you to the next sale cycle.

•Buy in-season produce. Not only is the produce more fresh, but also is substantially cheaper.  Consider other options such as the Farmer’s Market or local farmers for fresh vegetables and fruits.

•Avoid convenience food. Pre-cooked, pre-sliced or pre-packaged food is more expensive. Buy a head of lettuce rather than a bag of salad, and create your own “100 calorie” snack packs.

SUBSTITUTE and ANTICIPATE for further savings:

•Eat less meat. Meals with smaller portions of meat, or none at all, are often cheaper and lower in fat than their high-meat counterparts. Consider substituting beans for meat or enjoy pasta with summer vegetables for a few dinners each week to add to your savings.

•Don’t just pack your lunch; bring snacks and beverages with you as well. A $2 snack or water bottle adds up over time. If you’re going to be away from home, be prepared- and save.

AVOID restaurants, but if you must:

•If you’re going to go out to eat, go at noon rather than at night for less-expensive options.  Before you go, check  the newspaper for advertised specials or coupons. If your favorite restaurant does not offer coupons, consider ordering a salad or an appetizer rather than an entree or sharing a meal with your dining companion.

Make sure to bank your savings! Track your progress towards a savings goal by joining America Saves, and using the America Saves My Savings Tracker for free to record deposits and monitor your progress.

Source:  America Saves “Kick Start Your Savings” campaign

“Knowledge for Life” provided by the Finney County Extension Office and K-State Research and Extension.

Bottles

Many times, sugary drinks are sold in bottles that look like one serving but are really more. And these are bought “on the go” so they are likely to be consumed all at once – you are not going to put half a bottle of soda in your purse, car, or desk for tomorrow. Additionally, most bottles look rather small when compared to fast food beverage cups. 

The lesson: compare one standard measuring cup, one soda bottle, one fast food cup and see the differences in size. The Big Gulp and other fast food cups have desensitized everyone as to the real serving size of soda or other sugared drinks (one 8-oz cup).

 How many extra calories per day and per week come from sugared beverages? What are the savings to switch to water and not worry about it?

1) 1 bottle chai tea = 640 calories

2) 1 bottle cola = 200 calories

3) 1 bottle water = 0 calories

Bars

This temptation lurks every time you check out at the grocery store.  It is tempting to throw in a candy bar for the hard work of the shopper, right? Well, a quick glance at the back of the wrapper of a big candy bar shows 200 calories. But you have to read the fine print to see that the package contains 3 servings– so it brings in 600 calories!!   

Lesson:  Candy bars are always really high in calories for their size. Compare chocolate to fruit:

1) chocolate bar, 4 ounces = 600 calories

2) package of 6 chocolate bars = 1380 calories 

3) 1 banana = 105 

Bags 

 A crinkly plastic bag is usually a sure sign that something calorie-dense is inside!  Think about chips, cookies, crackers, candy and other bagged snack foods. 

Lesson – limit the number of bags in your cart before you get to the bagging area!

1) Chocolate chip cookies = 160 calories per ounce or 2080 for the whole bag

2) Chips = 150 calories per ounce or 1500 per bag

3) 1 apple, 4 ounces = 94 calories

Reading calories and portion sizes on the three B’s– bottles, bars and bags– and other packaged/processed foods is important for the realization that they are high in calories and should not fill the whole grocery cart.

Source:  Food and Health Communications

“Knowledge for Life” provided by the Finney County Extension Office and K-State Research and Extension.

1. Apples and Bananas. A perfect on-the-go snack, both apples and bananas are naturally portable. Eat these satisfying and sweet nutritional powerhouses raw or baked, or add them to salads, desserts and baked goods.
2. Beans. Full of antioxidants, dietary fiber and protein, canned beans cost about 23 cents per serving. Dry varieties that you cook yourself cost even less. Keep them on hand to pack into brownbag lunches and to make quick suppers.
3. Brown Rice. With a slightly nutty taste, brown rice is a whole grain. It is more nutritious than white rice. Serve as a side dish, at breakfast or as a snack with cinnamon and milk, or add to casseroles and soups.
4. Canned Tomatoes. Canned tomatoes make a great base for countless main dishes, dips, sauces, soups, stews and chili. Tomatoes are rich in vitamin C and lycopene. Buy them without added salt if possible.
5. Canned Tuna. A versatile addition to sandwiches, salads and casseroles, tuna is high in protein and vitamin D, and low in calories and fat.
6. Eggs. Eggs are high in protein and low in cost.  Boiled, fried or scrambled — eggs cook quickly, so they’re perfect for breakfast, lunch or supper. For variety, try French toast, huevos rancheros or egg salad.
7. Fat-free Milk. A natural convenience food, skim milk offers a healthy dose of vitamin D, calcium, protein and potassium. Serve skim milk with meals and snacks, and use in soups, smoothies and desserts.
8. Kale. At about a dollar a bunch, kale is one of the least costly green vegetables you’ll find. Three quick and easy ways to serve kale are to: Serve it hot after pan-frying with garlic and a small amount of vegetable oil; Steam and add to pasta salads or as a topping on homemade pizza.
9. Potatoes. White potatoes and sweet potatoes are satisfying and are high in dietary fiber, vitamin C and potassium. Bake, boil, roast, pan-fry or oven-fry them, or add to casseroles or soups.
10. Rolled Oats. At just 14 cents, one cup of cooked oats is a heart-healthy whole grain with 4 grams of dietary fiber. Cook oats with fruit for a breakfast or snack,  add them to baked goods or use them to ”stretch” the ground beef in meatballs and meatloaf.

Source:  Dining on a Dime newsletter, June 2010, Erin Henry and Mary Meck Higgins, K-State Research and Extension Human Nutrition

Funerals are consumer products- yet different

Even if you’re the kind of person who might haggle with a dozen dealers to get the best price on a new car, you’re likely to feel uncomfortable comparing prices or negotiating  the best deal for a funeral. Compounding this discomfort is the fact that some people “overspend” on a funeral or burial because they think of it as a reflection of their feelings for the deceased.

Advance planning makes decisions easier

Consumers who make funeral plans in advance can compare prices and services so that the funeral reflects a wise and well-informed purchasing decision, honors the deceased and is meaningful to survivors.  Remember, pre-planning does not have to equal pre-paying– even those who are uncomfortable about paying for services in advance can benefit from planning ahead before any dollars ever change hands. Here are some suggestions to consider:

1.  Shop around in advance. Compare prices from at least two funeral homes.  Choose reputable funeral homes so you know they will still be in business when your need arises.

2.  Ask for a price list. By law, funeral homes must give you written price lists for products and services.  You can supply your own casket or urn.

3.  Resist pressure to buy goods and services you don’t really need.

4.  Avoid emotional overspending. You can properly honor a loved one without the fanciest casket or the most elaborate funeral.

5.  Recognize your rights. Funeral and burial laws vary from state to state.  For information about the Kansas rules and laws, and other helpful resources, go online to the State of Kansas Board of Mortuary Arts at www.kansas.gov/ksbma/.

6.  Apply the same smart shopping techniques that you use for other major purchases.  Consider your needs and preferences, shop around and ask lots of questions.

7.  Plan ahead. It allows you to comparison shop without time constraints, creates an opportunity for family discussion, and lifts some of the burden from your family. If you are planning your own service, and especially if you are paying in advance, you may want to review your arrangements every few years.

For more information-

The Federal Trade Commission offers a consumer guide to funeral planning complete with a price checklist, glossary of terms, description of services, and a list of questions to ask.  Get your copy of Funerals, A Consumer Guide and other helpful resources at the FTC website: www.ftc.gov .

Coupons can save money

As for me, I use coupons to stretch my budget.  On my latest grocery shopping spree, I saved $26 by using coupons along with store discount prices.  I got about $90 worth of products for $64.  Besides saving money on my favorite things, coupons also give me the opportunity to try new or different products with less financial risk.

When coupons don’t add up

But, while coupons can help me save, they are not always the smartest choice.   Here are a couple of situations when I opt NOT to use my coupons:

1. When the national brand with the coupon still costs more than the store brand.  I skipped using several coupons on my most recent shopping trip because they didn’t really save me any money.  For example, it was not worth the 35-cent coupon savings on name brand sugar when the store brand was $1.00 less.  Since sugar is sugar, I opted to pass on the coupon and buy the store brand without a coupon instead.
2. When the coupon is for a product we don’t need.  Yes, coupons are supposed to encourage me to buy certain products.  But they are no savings if I spend money on something I don’t need or wouldn’t regularly buy.  For example, there are lots of coupons on high-fat, high-sodium and high-sugar snacks, desserts, cereals and prepared foods that I don’t choose to feed to my family.  So, by being a discriminating coupon shopper, I can save money by NOT buying couponed products that don’t fit my family’s needs and preferences.

How about you?

Do you clip and use coupons?  Or are they are waste of time?  What’s your stand on coupon shopping?  Leave a comment– share your opinion about coupons and your best saving strategies when buying groceries and household products. Let’s learn from each other!

Basic Cleaning On A Shoestring

These five products will help you deal with many cleaning tasks without breaking the budget:

1. Liquid dish detergent.  This inexpensive detergent used for handwashing dishes makes a good all-purpose cleaner for many hard surfaces.  It removes dirt and cuts grease and when diluted with water, it can be used to clean sinks, bathroom fixtures, countertops, floors and windows. 
2. Vinegar.  White (or cider) vinegar is a mild acid which helps remove hard water deposits.  Use it diluted or full strength to loosen crusty hard water build-up and remove hard water spots on sinks, shower doors and windows. Boil a teaspoon of white vinegar in a cup of water to help eliminate unpleasant cooking odors.  Or rub a little vinegar on your fingers before and after slicing onions to help remove the odor.
3. Baking Soda.  Baking soda is a mild alkali and a mild abrasive.  Sprinkled dry onto a damp sponge, it makes a good powdered cleanser that doesn’t scratch surfaces.  Dilute 2 Tablespoons of baking soda in 1 quart of water to make a mild cleaning solution which removes odors and stains from plastic containers.  Place an open box of baking soda in the refrigerator to remove food odors.  After 2 months, replace with a new box and pour the old box down the kitchen drain to keep it smelling fresh, too.
4. Ammonia.  Liquid ammonia is a powerful household cleaner. It is frequently used for cleaning ovens and soaking items to loosen baked-on grime.  When mixed with water, it can be used as a window cleaner that leaves a streak-free shine.  Prepare an all-purpose cleaner by mixing 1 Tablespoon ammonia, 1 Tablespoon liquid detergent and 2 cups of water. NOTE:  NEVER MIX AMMONIA AND CHLORINE BLEACH– TOXIC FUMES MAY BE PRODUCED. (This also applies to any product containing chlorine bleach, such as commercial cleansers, toilet cleaners and antibacterial sanitizing products.)
5. Chlorine Bleach.  Bleach is not used as a cleaning product, but as a sanitizer.  It will kill bacteria that may remain after surfaces have been washed and rinsed. A little bit is all that’s needed, so mix 1 teaspoon of bleach in 1 quart of water to use in a spray bottle or to apply with a clean cloth.  At this dilution, just let the surfaces air dry- no further rising is needed.  Resist the temptation to mix the bleach solution stronger– too much bleach leaves a chemical residue on surfaces and may cause damage to clothing or other textiles if accidentally splashed.  

Great for Gifts, Too

This is the time of year when a collection of cleaning products could be a great gift!  Combine the five basic cleaners in a bucket with a sponge and a pair of rubber gloves and give for a wedding shower or housewarming gift or for the graduate moving into a first apartment.  Tuck in a copy of this article for ideas on how to use the products effectively.

Carefully Label All Products

Be sure to carefully label all cleaning  or sanitizing mixtures that you prepare.  Keep all chemicals, including household cleaners, out of the reach of children.  Remember, homemade cleaning products may require a bit more “elbow grease” to be effective, but the result can be a home cleaned to a sparkling shine on a budget.

To help separate fact from fiction, the web site www.snopes.com can help you clarify hoaxes and squelch rumors. The Centers for Disease Control and Prevention also refers to this site for email rumors. There is an entire section on food-related rumors.

When reading these messages, do they seem too way-out to be true? Trust your instincts and you will probably be right. Snopes can help you bring some reality to exaggerated or fictitious information.

Do your family and friends a favor– investigate an email food rumor rather than just forwarding it on. That will help to control the amount of food misinformation circulating on the Internet.

One chicken, many meals

The best thing about investing $5 in a roasted chicken is that I can usually get about 3 meals for my family of 3 from just one bird.  Stretching the roasted chicken meat stretches my food budget– the price for nine servings of chicken averages about 55 cents per serving.  Here’s how- we enjoy the first meal of hot roasted chicken with our favorite sides; the second meal is chicken sandwiches with mayo and lettuce or our favorite chicken salad; and finally, the leftover pieces go into soup or top a salad for a light lunch.  During soup season I don’t even let the bones and skin go to waste– I add water and simmer them until I’ve got a cup or two of flavorful chicken broth for my next pot of soup.

Six meals, one chicken

My Extension colleagues in Alabama do even a better job with one chicken– they stretch it to make SIX meals!  Their how-to fact sheet “How to Make Six Meals From One Chicken” gives instructions and recipes for six meals that each serve at least 4 people.  That’s about 20 cents per meat serving. Wow!

Buy fresh chicken on sale; otherwise buy roasted and enjoy!

When fresh chickens go on sale, stock up!  If you can get a whole chicken for less than the $5 price of a rotisserie chicken, you’ll save money by roasting your own.  But if the price is comparable, let the store do the work and buy the roasted bird– and discover the joy of cooking with a rotisserie chicken!