Eat Healthy, Save Money

Oh boy, I love request posts. This buds for you, Sandy.

I gained 10 pounds on my quest to save money this year. Choosing to make mac n' cheese, cans of ravioli, hot pockets, ramen and other processed foods here at the office has added quite a few pounds and extra flab to grab on to. I'm not proud of it, but I did save money.

But there has to be a better way. Nobody should have to sacrifice their healthy eating habits in order to save a buck or two. With transportation costs high, the price of food is going to remain high as well. So where is the middle ground? Where does healthy meet frugal and our quality of life doesn't suffer in the process?

After some research, it's become obvious that it is indeed possible, just involves rules and a little bit of work.

Rule #1
Eat Less
The less you eat, the lower your grocery bill. If you feel you're overweight, eat fewer calories and smaller portions. Don't starve yourself to save a buck, but take a look at what your shoveling into that lip-flap of yours and decide for yourself.

Rule #2
Shop Smarter
If it comes in a box its unhealthy and more than likely expensive. If it comes in a crinkly bag, it'll make you a wrinkly hag. :) Sorry couldn't resist that one. The healthiest foods are located at the back and the sides of a grocery store, primarily. Meat and Dairy, Grains, Fruits and Vegetables, and Beer. Okay the last one might not be so healthy, but it flowed nicely. You can almost skip the middle section completely.


Rule #3
Spend Smarter
Forget the stereotypes, as we both know you're not a bingo-playing, old lady, trying to save every penny so you can afford another cat. Start cutting coupons, doing price comparisons, and visiting company websites for special offers. Make a list of what you're going to buy, stick to the list, and shop when you've just finished eating. Supposedly, you make rash decisions when you're hungry.

So with your rules in hand its time to go shopping. We all should have paid more attention in our Health Education/Nutrition class in high school. The Pyramid has been revamped since then, but the information is still the same. Start thinking of healthy foods and they all fall back on the basic principles.

One test that I have noticed is if you can say the fooditem's name without a brandname immediately popping into your head, its probably healthy and its probably cheap. For example: Icecream? Ben & Jerry's. Not healthy, not cheap. Corn? errr... Corn. Healthy and cheap. Soda? Dr. Pepper. Chicken? Breasts! So in terms of the food pyramid, we want to think smart.

The following foods are not only healthy, but you can purchase most of them for around $3. Plus they all pass my test! Yay!

1. Canned salmon $2.89/14.75 ounces (59 cents/serving) Get your Omega-3's for less. Salmon is full of these healthy fats, which help lower cholesterol and prevent heart attacks.

2. Chicken breasts $3.49/pound (87 cents/serving) Easy-to-prepare, chicken is full of lean protein, which helps keep you fuller longer.

3. Natural peanut butter $3.39/16 ounces (42 cents/serving) Skip the sugary, processed varieties and spread the real stuff on whole-grain bread. Throw a tablespoon in smoothies or yogurt, use it as a dip for carrots and pretzels, or mix it with a bit of low-sodium soy sauce, brown sugar and garlic, then thin with water for a quick sauce.

4. Canned beans 84 cents/15 ounces (22 cents/serving) Bulk up soups and stews while getting protein and fiber. Try chickpeas or black beans if you're not a fan of kidneys or pintos. Drain, rinse, and blend with lemon juice, garlic, cumin and a bit of vegetable broth for a quick dip.

5. Eggs $1.99/dozen large (17 cents a serving) Not just for breakfast, eggs are among the easiest foods to cook. If you're watching your cholesterol, scramble one egg and two egg whites. Add onion and spinach and you've got a great omelet.

6. Dried lentils 79 cents/pound (20 cents/serving) Full of protein and fiber, lentils cook in just 15 minutes! Throw some in soups and stews or cook with curry powder for a quick, spicy meal.

7. Almonds $3.99/9 ounces (44 cents/serving) Get vitamin E, fiber and protein while satisfying a crunchy craving. Nuts are rich in an amino acid that could be linked to heart benefits. Chop a few raw ones and throw them on yogurt.

8. Frozen fruit and berries $2.99-$5.99 pound (75 cents-$1.50/serving) Throw some in the blender with milk or yogurt for a healthy treat. Frozen berries can be used in oatmeal or drained and baked into muffins and quick breads.

9. Apples 68 cents each They might not keep the doctor away, but apples are actually full of antioxidants, which help slow the progression of age-related diseases.

10. Bananas 35 cents each Slice one on your morning yogurt or oatmeal for some added fiber and only 100 calories or so. Snack on a potassium-rich banana to prevent cramps after a workout.

11. Grapes $2.99/pound (75 cents a serving) Freeze grapes for a decadent, low-calorie dessert or snack. Grapes--especially the dark purple ones--contain plenty of antioxidants that are known to help heart health.

12. Romaine lettuce or other hearty lettuce $1.99/head (66 cents/serving) Banish the iceberg and choose sturdy Romaine for your salads. It will give you more fiber and nutrients, plus a satisfying crunch.

13. Carrots $2.79/3 pounds (23 cents/serving) Mom was right. Carrots are good for your eyes, thanks to the antioxidants, including beta-carotene, in them. (That's what makes them orange!) Dip them in hummus (made from canned beans), natural peanut butter or low-fat dressings.

14. Frozen spinach $2 for 16 ounces (50 cents/serving) Thaw and drain this good-for-your green, then toss it in omelets, soups, stir-fries and pasta sauces. Spinach is full of vitamins A, C, K, plus fiber and even calcium.

15. Canned tomatoes $1 for 14.5 ounces (28 cents/serving) Choose low-sodium varieties and throw a can in pasta sauces and chili to stretch a meal. Puree a can with a cup of skim milk and season to taste for your own tomato soup. You'll get a dose of vitamins A,B and C and lycopene, an antioxidant known to prevent cancer.

16. Garlic 50 cents/head (5 cents/serving) Ditch the bottled and powdered stuff if you want to reap more of the myriad health benefits. Pungent and tasty, garlic can help lower cholesterol and blood clots, plus it can have a small effect on high blood pressure. Crush or chop it to release more of the antioxidants.

17. Sweet potatoes $1.49/pound (37 cents/serving) Aside from being sweet and delicious, these bright root vegetables are a great source of fiber and antioxidants. Bake, mash or roast them--you'll forget about those other, paler potatoes.

18. Onions 97 cents each (32 cents/serving) Like garlic, this smelly vegetable is full of health benefits. Onions have been proven to lower risks for certain cancers, and they add flavor with few calories. Try roasting them to bring out their sweetness and cut their harsh edge. (If you well up while cutting them, store onions in the fridge for a tear-free chop.)

19. Broccoli $2.49/pound (63 cents/serving) Broccoli is like a toothbrush for your insides. Full of fiber, it will provide you vitamins A and C, plus fiber and a host of antioxidants. Broccoli is a superstar in the nutrition world.

20. Whole-grain pasta $1.50/13.25 ounces (45 cents/serving) With a nutty flavor and a subtle brown color, whole-wheat pasta perks up any meal. Start with half regular, half whole-wheat pasta, then gradually add more wheat pasta for a burst of fiber and nutrients.

21. Popcorn kernels $2.39/32 ounces (30 cents/serving) Air-popped popcorn has just 30 calories and a trace of fat. Pop a few cups, spritz with olive oil or butter spray and sprinkle on your favorite seasonings for a guilt-free treat.

22. Brown rice $1.49/16 ounces (19 cents/serving) Brown rice is a great side dish, but you can also use it to help stretch your ground meat. Mix a cup of cooked rice with 8 ounces of lean ground beef next time you make meatloaf to save 45 calories and five grams of fat (and some money) per serving.

23. Oats $3.19/42 ounces (15 cents/serving) Oatmeal is a hearty breakfast, but you can also cook sturdy steel-cut oats in chicken broth for a savory side dish. Or, mix oats with ground turkey to stretch your meatballs.

24. Quarts of low- or fat-free yogurt $2.49/32 ounces (47 cents/serving) Buy large containers of plain or vanilla yogurt, then add real fruit. You'll save money and calories by not buying fancy single-serve yogurts.

25. Gallon of skim milk $3.04 (19 cents/serving) It really does a body good. Full of calcium and protein, milk can help stretch a meal. Pair an eight-ounce glass with a piece of fruit or a granola bar for a filling snack.


Of course none of this will mean anything at all to you if you don't actually commit to cooking in home. None of the planning, spending, and lugging your groceries into your kitchen will help if you just run out to Chicos Tacos instead. So stop by my favorite recipe website FoodGawker and take a peak at their delicious and for the most part nutritious array of food art.

Hope that helps some what, Sandy. If I was way off the mark, well then take it as a good thing. Don't think you want me on Mark anyways. XP

Making it all come together...

Who's to say you can't get some tremendous deals, on fabulous furniture, on a tight budget? Well no one, I guess. But when you're bouncing from one second-hand store to the next it’s hard to find the needle in the haystack, the grain of sugar in the salt shaker, the bathroom in the mall... I must admit that I have visited the majority of good will stores--also one Salvation Army thrift store and a newly opened thrift store on dyer and rushing--in the last week, desperately looking for anything to fill up the void that will be my new abode. My haul? 3 white dining room chairs in need of a craft-makeover, a small tabletop lamp, a wall picture, memo board, fixings for the bathroom and a bruised wallet.

Over the course of my savings spree this year I haven't shelled out money like I have recently. Biggest ticket items have always been paying off my debt, car, cell phone... erm an unpleasant habit of the “on-fire” nature... but this? This is madness. I buy on sale, in clearance, at thrift/salvage/outlet stores. I plan, I list, I bargain... I come out with still over twenty dollars worth of merchandise in nearly every store, something I haven't done since Christmas. Does it feel good? Well of course I enjoy knowing that my home will feel like my home. Does it really feel good? No. I don't want to look at the $1.50 brown towels hanging in my bathroom and think to myself that in the end it actually cost me $10,000.

So I'm eating my medicine and prioritizing my purchases. Things I need in order to survive on my own vs. things I would like to have... or rather things I desperately would love to have. Washer and Dryer? Well... I'd enjoy it so much if I did, but I just can't justify purchasing something that grandeur now and my budget will be very tight for the months to come. I'll have to stick to stopping by Mom's as she's offered and doing my laundry there and most likely make a Sunday night ritual of it. I'm sure dinner would be involved... two birds with one stone.

To help me sort out my obvious dilemma, I went on a quest. It started with attempting to remember what I had in my old apartment... cookware, tableware, linens, decor... It was all a fleeting memory. What if I moved into my new apartment, had an emergency, reached for the solution to my problem and realized it wasn't there and ended up in a bind? (Good examples: flashlight if the power goes out, basic tool kit if the faucet explodes, toilet plunger for... plungey situations)

Unable to rely on my memory I turned to my second brain, google.com. Luckily after a few different search strings I was able to pull something up. My First Apartment.com.
Their checklists are fabulous! I am now filled with confidence when I create my lists, knowing what stores I’m going into and what I would like to come out with. Of course, doing research before hand, making sure I’m getting the best deal, helps me make even more confident decisions.

So as I go at this trek, this new quest to my life’s adventure, I am able to say that it’s okay to spend money. No self-help book will direct you to never make a single purchase again in your life. Just make sure you are informed and confident, that you are disciplined, but most of all that you aren’t creating stress where stress isn’t due. I’m getting adjusted to this one, maybe I’ll be able to take off my stress hat here real soon…

Patterns

I've been thinking about a few other topics to post about and reviewing previous entries has me scratching my head. Alot of my entries are about food which tells me one of three things.
a.)I blog when I'm hungry--I heard thats dangerous to your health.
b.)I blog about what is my greatest spending weakness.
c.)I blog about my greatest spending weakness when I'm hungry thus making me want to eat more and spend more money.

Either way, its great to analyze and figure out where your head is at. Its not fun to think about money, worry about money, dream about money, but at least you know that you'll make conscious decisions about how your spending your money... even if they aren't always good conscious decisions.

My post today is going to dwell on just relaxing. Taking a day, hour, moment for yourself to fully emerge yourself in the essence of you. And in sticking with tradition, do it for next to nothing!

The Bath
This is your domain for the next 45 minutes to an hour. Gather your supplies, your soothing music, a good book and really just get away from it all. You can pick up some great smelling bubble bath from your local dollar store and some cheap scented candles there too. BUT test both before you enter into your sheltered oasis, because there'd be nothing worse than having your candle smell like feet as you're trying to dulge into the Wonderful World of Oz. Let the bath water get steaming hot, but don't get in just yet, lest you scald your skin. The steam will fill your bathroom and really set the tone.

The key to relaxing in the bathroom is to leave the outside world outside the door. Pick a good time when your husband/wife/kids/boss/creepy next door neighbor/or anyone else is unlikely to bust in. And for sanity's sake leave your cell phone in your purse... in your car... parked two houses down. This is you time. You time. YOU TIME.

The Morning Jog
This great relaxation tool is free and serves three ends. Relax. Get fit. Save money. All you need is a decent pair of running shoes (or a stick depending on where in El Paso you live) and a glass of water waiting for you when you get home. An added accessory is an MP3 player of sorts. While iPods are cool and trendy they aren't the only MP3 player, shop around and get the best bang for your buck. Then get some decent headphones that will actually stay on your ears as you're running amok in your neighborhood. But thats highly unnecessary, you generally just need you and the open road, or if you're jogging early in the morning before the sun is out a reflective vest will be a necessity.

Jogging releases something into your body that reacts with something else causing something to happen and makes you feel relaxed. It doesn't matter what all that mojo-jojo in the middle is just grasp the key concept: Jogging....makes you feel relaxed.

Clean
While cleaning is generally unfun, it is necessary, and again serves multiple purposes. Pick a day to clean something by yourself: a closet, a cupboard, a portion of the garage. The goal is to pick a part of your home that doesn't get sorted out as often as other portions so halfway through cleaning you'll discover a few forgotten keepsakes and nostalgia will set in and you'll get carried away looking at everything you've found and want to find more... okay so this is actually the anti-clean method, but you'll have sufficiently relaxed... and created a big enough mess to get you stressed out again.

Get a Hobby
A cheap hobby. Knitting, crocheting, reading, sewing, cooking, running, walking, pickup-sports, walking your pet, coaching/referring, visiting your local library, writing, playing a musical instrument, painting, drawing, yoga, meditation, baking, astronomy, kite flying, origami... you get the picture and doing a quick search on any of these topics will produce how to do it for cheap. Hobbies are fun, they're relaxing and they're great ways of finding out who you are.

Healthy Foods for Under $1

One of the best ways to reduce your food bills is to cut back on packaged and processed foods and substitute in more fresh and healthier foods. Packaged and processed foods typically contain more sugar and sodium. They're also quite a bit more expensive. Here's a list of 17 healthy foods that can be had for less than a dollar per serving. I've included the prices from my local supermarket in Portland, Oregon. Actual prices can vary quite a bit based on geography and growing season.

Rice - Rice is the most consumed staple in the world with nearly half of the developing worlds caloric intake coming from rice. The processing of rice removes much of its nutritional value. Brown rice retains the most nutritional value and white rice loses the most. Many rice producers enrich white rice with vitamins to add back in some of the nutritional value lost in the processing of rice. When you go to the supermarket many rice products will say "enriched" on the packaging. Even after enrichment whole brown rice is still more nutritional.

Cost: Rice can be stored up to two years so it makes a good deal of economic sense to buy in bulk. If you buy 20 pounds or more you can find rice for less than 50 cents per pound. It is one of the most economical foods on the planet with a 100 calories of cooked rice costing roughly 3-4 cents.

Oatmeal - My grandma swore by the health benefits of oatmeal. She had a bowl of oatmeal for breakfast every morning and lived well into her nineties. Oatmeal is rich in dietary fiber and has been shown to lower cholesterol and improve cardiovascular health.

Cost: My local Winco has old fashioned oatmeal for 42 cents a pound. I typically have a cup of oatmeal with some cinnamon mixed in for breakfast costing roughly 20 cents.

Potatoes - As long as potatoes are prepared without loading them up with butter or sour cream they can be an extremely nutritious low calorie staple that's high in fiber and other vitamins.

Cost: There are several types of potatoes but you can typically find most types of potatoes for between 40 and 60 cents per pound.

Eggs - A great source of affordable low calorie protein. One egg contains just over 5 grams of protein.

Cost: 20 cents or less per egg with a typical breakfast containing two eggs.

Popcorn - Popcorn is high in dietary fiber and low in calories and fat as long as you don't load it up with salt and butter. According to Wikipedia popcorn became a popular snack food during the Great Depression. It's easy to see why, popcorn is one of the most inexpensive snack foods around especially if you pop your own popcorn.

Cost: Loose kernels cost around 75 cents per pound. A typically microwave packet contains 2.8 ounces of dry popcorn kernels which comes out to roughly 13 cents if you pop it yourself.

Apples - An apple a day keeps the doctor away. Apples are loaded with dietary fiber and antioxidants. Nearly all apples are under a dollar per apple in the supermarkets produce sections.

Cost: Apples like all fruits are considerably cheaper during peak harvest seasons. Jonagold and Golden Delicious apples run between 70-80 cents per pound, Red Delicious typically run around 90 cents per pound and Fuji apples $1.20 per pound.

Watermelon - Watermelon is a great summertime thirst quencher. It's very filling and low in calories due to the amount of water it holds. It's also packed with a number of antioxidants and vitamins. It also contains amino acids such as citrulline and arginine which promote cardiovascular health.

Cost: You can typically find watermelon for around 40 cents a pound, and cheaper during growing season.

Garbanzo Beans - As with most beans garbanzo beans also known as chickpeas are rich in dietary fiber and are a great source of protein. A cup of garbanzo beans contains more than a quarter of daily recommended protein. Studies have also shown that garbanzo beans lower LDL, the bad cholesterol.

Cost: You can pick up garbanzo beans for a $1 per pound.

Pinto Beans - Like garbanzo beans, pinto beans are packed with dietary fiber that helps reduce the bad cholesterol and is a great source of protein. Pinto beans are among the most affordable beans available.

Cost: 77 cents per pound.

Bananas - Sort of like natures candy bar bananas are a delicious creamy fruit which is rich in potassium and delivers a burst of energy.

Cost: 40-60 cents per pound.

Kiwis –Packed with vitamin C, this sweet tasting low calorie fruit makes an excellent out of the ordinary snack.

Cost: You can often find kiwis on sale three for a dollar.

Cantaloupe – Cantaloupe is rich in Vitamin A and C, and potassium. This sweet, cool fruit is also low in calories. Like most fruit Cantaloupe prices vary greatly throughout the year.

Cost: In-season you can find it for low as 19 cents per pound and out-of-season it can run you up to 60 cents per pound.

Carrots - Have garnered a reputation for improving eyesight because of the beta-carotene they contain. Carrots are low in calories and packed with essential vitamins and minerals. They are easy to pack and make a great healthy snack.

Cost: Carrots typically cost 50 cents per pound for the large variety and $1.25 per pound for baby carrots.

Lentils - Lentils are a protein powerhouse, one cup of cooked lentils contains more than a third of recommended daily value of protein. Lentils like most legumes are also packed with cholesterol lowering dietary fiber.

Cost: 90 cents per pound.

Grapefruit – Is a fruit so low in calories it even has a diet named after it. Grapefruit is packed with Vitamin C and extremely low in calories. It has a tart taste which helps to quench people's hunger.

Cost: 50 cents per pound.

Nuts – Nuts such as almonds and walnuts are packed with monounsaturated fats which are considered healthy fats. Several studies have shown that nut consumption lowers your risk of heart disease. Nuts make a great snack that’s easy to pack up and take anywhere.

Cost: Almonds $2.98 pound, Walnuts $2.88 a pound.

Water - Water is one of the key building blocks of health. Replacing soft drinks and high calorie, sugary drinks is one of the best things you can do for your health. Drinking plenty of water also cuts down on hungar and food consumption.

Cost: Practically free.

Food is Fuel... Fuel need not be expensive

For many of us, food eats a much bigger portion of our monthly budget than we even realize. We grab some fast food a few times a week, grab take out a few more times a week, and dine out at expensive restaurants here and there. The thing is, though, that it is very easy to cut down on this expense. Here are a few simple strategies to employ.

Eat out less; prepare more food at home. This is the single biggest key to reducing your spending on food over any period of time. I tend to find that it’s more worthwhile to find simple replacements for fast food and to make stuff at home rather than getting take out than giving up a weekend dinner out with my wife.

If you don’t know how to cook, teach yourself, starting with simpler recipes. There are a lot of books out there that can teach you how to cook (trust me, I’ve read a lot of them). The three that stand out (for me) are How to Cook Everything (probably the best overall for learning), The New Best Recipe (probably the best recipes), and The Joy of Cooking (probably the best reference and easiest to find used). Get one of these three and make a commitment to cook. In fact, if you stick around until February, I’m going to somewhat give into my desire to have a cooking blog and do a four week crash course on learning to cook at home with an eye towards the pocketbook.

Give leftovers a try. I used to think leftovers were the epitome of nasty, but then I figured out a few key secrets about making leftovers better: keep the foods rotating and make sure to spice the leftovers themselves. If you prepare a bit extra at mealtime, leftovers make for extremely cheap dining.

Buy a deep freezer. This allows you to buy some foods in bulk at a very cheap rate. Once you have the freezer, check with a local butcher to see what kind of deal you can get on bulk meat; you’ll be amazed how much of a discount you can get on bulk orders. You can also move to a system of preparing many meals at once and freezing them for later use; it’s a lot easier after a busy day to come home and pop a meal in the oven than it is to stop at the take-out place, especially when you realize how much cheaper the first option is, too.

Organize a series of potluck dinners. If you have a group that regularly dines out together regularly, suggest that you have a rotation of potlucks or backyard barbecues instead. If everyone is on board with this, it can be vastly cheaper and often more fun. Some of my best memories of dining with friends are not from restaurants, but from sitting on back porches watching the moon rise and enjoying a bottle of wine in the gentle warmth of a summer evening.

You give me fever...

I had the unfortunate luck to contract a ferocious food poisoning bug... from tofu curry. I'm not sure how it is possible, but let me tell you... its worse than ferocious. Spent the good portion of four days resting at home or in bed.

So I thought today's post would be about saving money, as always, but not skimping on the things you desperately need in case of emergency illness. Because it is great to save money and preventative maintenance (my term for the decade) is the best way to save money on unnecessary hospital or doctors visits.

In case of ferocious food poisoning (not limited to tofu curry)
*Time to rest- It is better to miss one or two days of work to stay at home and feel better than to have to spend your entire work week recuperating from the illness you let spiral out of control.
*A OTC medicine that reduces fever- Follow the directions on the bottle, no matter how crummy you feel you don't want to cause anymore damage or stress to your body by taking to much. These miracle pills will help keep your fever low and will satiate the need to rip your throbbing brain from your skull. Its graphic, but you'll know when you're there.
*Chicken noodle soup- Being a vegetarian, I didn't get to utilize this aspect of treatment, but it has renown healing properties in the chicken and the broth. It is light enough that it just might stay down but hearty enough that your body can draw enough nutrients to fight back.
*Cold drinks/Hot Drinks- If you're fever is ferocious, you'll know this too, you'll experience hot and cold flashes like your grandma said she was experiencing as she went through the change you'll want some cold drinks for the hot flashes and the hot drinks for your cold sweats. Old wives would tell you to drink clear soda, but studies have shown that the darker ones are better at soothing your rumbling tumblies (my mom's term... think I'll adopt that one too) so drink up. For your hot drinks, stay away from anything dairy including any creamer you might pop into your coffee or tea. And remember LOTS AND LOTS OF WATER. Part of your raging headache is because you're not hydrating enough and your body needs to remain hydrated if you want to spend the least amount of time being ill.
*Shower, shower, shower- As soon as you feel your body temperature rising, hop in the shower for a few minutes to attempt to keep yourself cool. Before you go to bed for the evening, hop in the shower in anticipation of another fever while you sleep. When you wake up in the morning, shower if you feel sweaty because well sanitation is also something we should keep in mind when we're sick... or not.

Keep in mind that you might also be contagious, in case it isn't the ferocious food poisioning, and take precautions to not spread it to your family.

Other types of emergencies that we need not skimp over may involve having a useful first-aid kit in your house. Stock it once, frown at the price, and move on. Keep it well stocked and know what to use when (most come with an instruction booklet) and rest in the knowledge that it would have cost you about $50.00 an item at the ER.
Include the following in each of your first-aid kits:

* first-aid manual
* sterile gauze
* adhesive tape
* adhesive bandages in several sizes
* elastic bandage
* antiseptic wipes
* soap
* antibiotic cream (triple-antibiotic ointment)
* antiseptic solution (like hydrogen peroxide)
* hydrocortisone cream (1%)
* acetaminophen and ibuprofen
* extra prescription medications (if the family is going on vacation)
* tweezers
* sharp scissors
* safety pins
* disposable instant cold packs
* calamine lotion
* alcohol wipes or ethyl alcohol
* thermometer
* plastic gloves (at least 2 pairs)
* flashlight and extra batteries
* mouthpiece for administering CPR (can be obtained from your local Red Cross)
* your list of emergency phone numbers
* blanket (stored nearby)

Visit youtube.com to learn how to perfrom CPR or the Heimlich maneuver.

AND STAY HEALTHY!!! :)

Groceries on a budget

Going grocery shopping when you're on a tight budget can be a nerve wracking affair. You might even have to bring along your calculator, adding up every dollar and cent to make sure you don't go over your weekly budget. If this is you, then you may want to consider some of the following options as additions to your grocery list. There are many filling, healthful meal options that can help you stick to your budget and still have a meal that sticks to your ribs. If you get creative, you can go beyond ramen and still have a little cash left over at the end of the week.

First, stock up on dry goods in bulk such as rice, pasta, and beans. Whole wheat or whole grain versions of the rice and pasta are readily available in many stores, and make much more healthy options. Pick up a variety of beans such as pinto, kidney, and navy beans. These can be cooked together to make a delicious three bean salad or a thick and creamy bean stew. Also, any of the varieties of beans can be seasoned with cumin, chili powder, garlic and other inexpensive spices and served over warm rice for a cheap and filling meal. For the pasta, pick up a few inexpensive jars of your favorite ready to eat pasta sauce. For an even cheaper alternative, just buy a few cans of plain tomato sauce (one of the cheapest pantry staples you can keep on hand) and jazz it up with spices you may already have, such as basil, oregano, and garlic. Serve over the pasta.

Another wonderful idea for cheap meals is Mexican food staples like burritos, nachos and quesadillas. Burritos and nachos allow you to make two meals from the same batch of ingredients: refried beans, shredded cheese, sour cream, canned black olives, inexpensive salsa, green onion, and any other toppings you desire or can afford. For burritos, just wrap the ingredients up in a tortilla (a very inexpensive bread alternative) and heat, and for nachos, bake tortilla wedges in the oven until crisp and top with the ingredients. For quesadillas (a quick and easy Mexican version of the grilled cheese) butter a tortilla. Place it buttered side down in a skillet on medium heat. Top with shredded cheese and other fillings, then top with another buttered tortilla, buttered side up. When the cheese has melted, flip and brown the other side. Serve with salsa and sour cream.

For another inexpensive meal, try purchasing bulk bags of frozen skinless, boneless chicken breasts along with a few bags of frozen vegetables. These items alone can make for meals for a week or more. Just season each chicken breast with your favorite spices, top it with leftover shredded cheese, or eat it on bread or a hamburger bun for a fun sandwich. Jazz up the frozen veggies with spices, butter or some shredded cheese.

Buying in bulk can save you lots of time and money. These staples will help you eat well until the next paycheck rolls around.

Save Money, Stay Healthy

I try to write my blogs with pertinent information for the day. Usually that happens to be ideas that I get from the radio or television, but today's blog has more to do with the fact that I'm sick. I've had a fever for the last couple of days and if it doesn't clear up by today, I'm going to make a trip to the doctor.

So today's blog is about staying healthy, because lets face it, its not cheap to remain unhealthy. If you are unhealthy, overweight, or sick you carry on your shoulders an unnecessary amount of stress. And stress is a killer!

Here are some tips from Health.com:
1. Join now
If you do have enough money in your budget to pay for a gym membership, act now to take advantage of New Year’s savings. Many fitness clubs slash their membership rates in January to draw in people who make weight-loss resolutions; for example, the Los Angeles Times reported this week that the upscale SportsClub/LA recently invited past members to restart their membership at a savings of almost $1,000. Other chains offering reduced rates for the new year include Bally Total Fitness, Curves, and Gold’s Gym. Paying a whole year’s dues up front, instead of month per month, may also save you money—but only if you’re sure not to give up or cancel your membership.

2. Renegotiate your rate
If you’ve lost your job and relied on a cheaper corporate gym rate, talk to your membership coordinators and see if it’s possible to keep the same rate, rather than paying full price; fitness clubs are also hurting from the economic crisis and may be more willing to give you a discount rather than lose you as a customer. You may also find that you’re eligible for discounts at a gym by being active in other community organizations, such as food co-ops or volunteer groups, or through your insurance plan. If you’re hurting for cash, ask about limited membership options for less expensive rates, which may limit the hours or areas of the gym you can use. One Gold’s Gym in Green Brook, N.J., for example, is offering a free 8 a.m. to 3 p.m., Monday through Friday membership for the month of January to people who have recently been laid off, BusinessWire recently reported.

3. Bike to work
If you’re close enough to ride a bicycle to your job instead of driving or taking public transportation, you may save in more ways than one. Spending less on gas or train and bus fare is an advantage, of course, but some employers are actually starting to reward bike riders with monetary reimbursements as well. In 2007, Google began giving free bikes and helmets to its employees, and since then several other companies have begun to follow suit, providing various forms of compensation for those who pedal to work. And we may soon see more widespread rewards: Last year’s Energy Improvement and Extension Act, which went into effect on January 1, 2009, makes it legal for cycling commuters to apply for a $20 per month reimbursement. Visit BikeLeague.org’s FAQ page for more information.

4. Modernize your home gym
Strength-training at home no longer requires a huge, bulky weight-lifting contraption that costs thousands of dollars and takes over your living room. Today’s home fitness equipment is portable, storable, and best of all, affordable. Hot this season is the Iron Gym ($30 online and in retail and fitness stores), an as-seen-on-TV gadget that becomes a pull-up bar when secured in a doorway, a push-up and dips bar when used on the floor, and an ab toner when used with the attachable arm straps. For a slightly higher price, you can get the higher-tech GoFit Gravity Bar ($100), which also includes resistance bands that let you work your legs and lower body, along with a training DVD and laminated exercise booklet. Pair these workouts with an outdoor walk or run and you’ll take care of both your cardio and strength-training needs without setting foot in a real gym.

5. Lay off your personal trainer
If you’ve had the luxury of investing in a personal trainer for the last several months or years, you may find that your individual sessions will have to be the first thing to go when money gets tight. But instead of letting go of this valuable guidance completely, ask about group sessions that might make training more affordable. You might also turn to virtual coach programs such as PlusOneActive.com, active video games such as Wii Fit (which contains a personal trainer program), or computerized gadgets that can track your heart rate, daily number of steps, or calories burned.

6. Join a fund-raising team
It always helps to have a concrete goal when trying to get in shape, and signing up for an organized run, walk, or triathlon is one of the best ways to stay focused. Entry fees and transportation can be expensive, but often you can sign up with nonprofit organizations that cover your event-related costs (and provide free training sessions and advice from experienced coaches) as long as you raise the required amount of money for their cause. Chances are you’ll be responsible for producing a good chunk of cash, but people will be more willing to help if they know their tax-deductible contribution is going toward a good cause. Some of the larger organizations that coordinate athletic fund-raising include the Leukemia & Lymphoma Society, Susan G. Komen for the Cure, the March of Dimes, Autism Speaks, and the American Heart Association.

7. Let the Internet do your bargain hunting
Thrifty online shoppers know that you can often get great deals without the hassle of crowded malls and pushy salespeople—if you know when and where to look. Sign up at ShopItToMe.com/running and they’ll email you when workout clothes or shoes in your size go on sale at various sites all over the Web.

8. Consolidate your goals
The social networking site 5k5k.org is a free online program designed to get people in shape to run a 5K while saving or paying off $5,000. The site’s members (about 100 as of this week) share stories and help to motivate each other toward these long-term goals, while its founder—a fourth-grade teacher and former U.S. marine—checks in often with helpful tips and blog posts.

9. Know when to splurge and when to save
A good pair of walking or running shoes, an easy-to-use heart-rate monitor, or a portable MP3 player will be a valuable investment if you know that you’ll use them often, but a lot of fitness products are pricey just because of the name brand, or contain high-tech features that will only get in your way. Don’t be afraid to check retail stores like Target and Wal-Mart for basic lightweight, breathable workout apparel, or secondhand sports stores for fitness equipment. Do your research ahead of time, talk to experienced salespeople, and know exactly what you need—and beware of anyone trying to sell you something with more expensive bells and whistles. Here’s a great primer on what’s worth spending and what’s worth saving.