by Suzanne Holloway | Sep 26, 2025
In a previous blog, we explored budgeting as one of the elements of money management. But once you know where your money is going, the next step is making that money work for your future through saving.
Savings is the portion of your income set aside for future expenditures, whether it’s for emergencies, a down payment on a home, or retirement. In some cases, employers help with this through deferred compensation plans, which set aside part of your paycheck to be paid out later, often at retirement.
Most people have been told to follow the rule of saving 10–20% of their income, but that isn’t always realistic. Instead of getting discouraged, create a savings rule that works for your circumstances. Focus first on building your emergency fund and choose to save an amount—either a specific dollar figure or a percentage of your income—that feels manageable. The key is consistency. Even small, regular contributions add up over time and build the habit of saving. People who regularly track their expenses and savings often find themselves saving more, simply because they’re staying mindful and intentional about where their money goes.
Types of Saving Accounts
Save regularly toward your goals – it will add up quickly! Photo source: UF/IFAS Extension
Where should you keep your savings? The answer depends on your individual needs and the amount you have set aside. While piggy banks, jars, and other at-home containers can serve as temporary spots for small amounts, they aren’t secure for holding larger sums. Instead, consider moving your money to a depository like a bank, credit union, or another financial institution. These places not only offer services such as checking and savings accounts, loans, and investment options, but also keep your money safer: your funds can earn interest and are generally insured against loss from theft, fire, or other disasters—unlike the cash kept at home.
Keep in mind, not all savings accounts are the same. The right match(es) for you depend(s) on your financial goals, how easily you want to access your money, the interest rate, and any account fees or restrictions.
- Traditional savings accounts are common, easy to open, and generally fee-free, but they tend to offer low interest rates. Most brick-and-mortar banks and credit unions offer traditional accounts, often paired with convenient mobile apps.
- Student and kids’ savings accounts—available at many brick-and-mortar banks and credit unions—are specifically designed to help children, teens, and students (often up to age 25) build good financial habits, like budgeting and saving.
- A Health Savings Account (HSA) is a specialized savings account you can use to save for qualified out-of-pocket medical expenses, offering both tax incentives and flexibility for healthcare needs.
- High-yield savings accounts provide above-average interest rates (or APY). These are typically found at online banks, which can offer better rates and lower fees due to reduced operating costs. Some financial institutions also offer high-yield checking account options.
- Money market accounts blend features of both checking and savings. They earn interest, but also let you make limited withdrawals or debit purchases each month, making them a flexible but somewhat restricted option.
- Certificates of deposit (CDs) let you lock in your money for a fixed period, usually at a higher interest rate than standard savings. Early withdrawals are often penalized.
- Cash management accounts are a middle ground between saving and investing. These interest-bearing accounts securely hold your money while you decide on your next investment move.
By choosing the right account(s) based on your financial goals, you can make your money work smarter, not just harder.
Savings Tools & Resources
Generally speaking, most savings apps are also built into budgeting apps—something we covered in a previous blog—or are included with investment apps, which we’ll explore in an upcoming post.
Additional Resources
Save and Invest (MyMoney.gov)
Saving & Investing (Khan Academy)
An Equal Opportunity Institution.
by Samantha Kennedy | Sep 26, 2025
Today’s world can offer up a lot of stressors and as a result, many individuals face mounting pressures and mental health challenges. Recent studies reveal that pet ownership provides a unique sense of comfort and stability that can alleviate stress and anxiety. By inviting a pet into one’s home, people often experience immediate emotional support and a renewed sense of purpose. The presence of a loving animal can transform a lonely day into one filled with hope and connection.
Experts in psychology and human behavior have long noted the therapeutic benefits of caring for pets. Regular interactions with animals not only reduce cortisol levels but also increase oxytocin production, a hormone associated with happiness and bonding. Dog walks, playful cat moments, and even the calm companionship of a fish tank routine give structure to daily life. These activities encourage mindfulness, improve mood, and help many cope with depression.
Holding a pet can reduce stress and increase production of “feel-good” chemicals in the brain that can improve mood. (Photo source: Adobe Stock)
One of the biggest benefits of pet ownership is that pets offer unconditional emotional support without judgment. Caring for a pet refocuses negative thought patterns by providing individuals with a sense of responsibility. Additionally, the daily routines associated with pet care foster discipline and regularity, which are essential for maintaining mental balance. Patients who engage actively with their pets frequently report feeling less isolated and more optimistic about their futures.
Community connections can also blossom through pet ownership. Local pet events and dog parks bring together individuals from varied backgrounds, creating networks of support that extend beyond the pet’s company. Such encounters not only foster social interaction but also build trust and empathy among neighbors. In many cases, these casual relationships evolve into meaningful friendships that serve as additional layers of safety and emotional reassurance. Community events centered around pets underscore the social benefits that extend from personal well-being to societal harmony.
As mental health continues to be a focal point in discussions on overall wellness, owning a pet emerges as a natural remedy for many of modern society’s stressors. While pets require time, effort, and dedication, their rewards often surpass the challenges. A pet not only enhances an individual’s health by providing physical activity through daily routines but also nurtures mental and emotional strengths. In moments of grief or stress, the steady presence of a pet can remind owners that life’s simplest pleasures are often the most profound.
For those struggling with isolation or depression, the embrace of a pet might provide a much-needed bridge to a happier, healthier future. Amid the hustle of everyday life, the soft purr of a cat, the wag of a dog’s tail, or even the quiet flutter of a bird’s wings offers solace and hope. People who have adopted pets express an enriched sense of belonging and community, experiences that are increasingly recognized as integral to mental health. Research continues to delve deeper into the intricate link between animal companionship and psychological resilience. In the meantime, pet ownership can serve as a valuable complement to traditional mental health treatments such as therapy and medication.
For more information about this and other mental health topics, please call your local Family & Consumer Sciences (FCS) agent. You can find your nearest Florida FCS agent here.
An Equal Opportunity Institution
by Claire Davis | Sep 5, 2025
As we enjoy the final weeks of summer, outdoor cooking, grilling, and gatherings are in full swing. Whether you’re firing up the grill at a Labor Day picnic or preparing dinner indoors to beat the heat, understanding proper cooking temperatures is essential for both safety and flavor.
Warm weather increases the risk of foodborne illnesses, especially when food is left out too long or not cooked to the right temperature. When it comes to cooking, temperature control is crucial for producing safe and delicious food. Using the right cooking temperature ensures that your food is cooked evenly, preventing undercooked or overcooked areas that can be a breeding ground for bacteria. In this article, we’ll explore the importance of proper cooking temperatures, how to achieve them, and provide some tips for ensuring food safety—whether you’re cooking inside or out.
Why is Temperature Control Important?
Beef, grilling, cooking, meat, BBQ. UF/IFAS Photo by Tyler Jones.
Temperature plays a critical role in food safety. In the summer months, when outdoor temperatures soar, bacteria can grow quickly on perishable foods that are not handled properly. According to the Centers for Disease Control and Prevention (CDC), approximately 48 million people get sick from foodborne illnesses in the U.S. each year. Many of these illnesses can be prevented with safe cooking practices.
Cooking food to the correct internal temperature kills harmful bacteria like Salmonella, E. coli, and Listeria, which can cause serious illness—especially in young children, older adults, and people with weakened immune systems.
Using a Food Thermometer
No matter the season, the most reliable way to ensure food is cooked safely is with a food thermometer. This tool takes the guesswork out of cooking, helping you hit the safe internal temperature every time.
Thermometers come in digital, dial, or instant-read forms. Keep one on hand, especially during summer barbecues when meat is cooked over open flames and temperature accuracy can be harder to gauge by sight alone.
Safe Internal Temperatures for Common Foods
Mutton being grilled. Photo taken 09-30-23
Here are USDA-recommended internal temperatures to keep in mind:
- Beef: 145°F for medium-rare, 160°F for medium
- Chicken (whole or ground): 165°F
- Pork: 145°F, with a 3-minute rest time
- Ground meats (beef, pork, lamb): 160°F
- Fish: 145°F
- Vegetables: Cook thoroughly—165°F for steaming or reheating
Summer-Smart Tips for Cooking Safely
- Use a thermometer: Especially when grilling or cooking large cuts of meat, always check the thickest part for doneness. This is the most accurate way to ensure that your food has reached a safe internal temperature.
- Keep hot foods hot: If you’re hosting outdoors, use warming trays or insulated containers to keep cooked food above 140°F (60°C).
- Don’t overcrowd the grill or pan: Give each item space to cook evenly, even if it means you have to cook in batches.
- Don’t press down: Resist the temptation to press down on food while it’s cooking, as this can cause juices to escape and food to become overcooked.
- Let it rest: After cooking, let meats rest before slicing. This preserves juices and ensures even doneness.
- Avoid cross-contamination: Always use separate utensils and plates for raw and cooked foods, and don’t reuse marinades unless they’ve been boiled.
Common Mistakes to Avoid
- Undercooking: Failing to cook food to a safe internal temperature can lead to foodborne illnesses, which is especially risky for poultry and ground meats. Use your meat thermometer, don’t rely on color alone.
- Overcooking: Leads to dry, tough, and unappetizing meals. Monitor temperature to avoid going too far.
- Incorrect methods: High-heat grilling can create a nicely browned outside while leaving the inside undercooked. Always double-check the center temperature.
Plate of grilled cheese burgers. Photo taken 06-27-20.
As the days remain hot and cookouts continue, make food safety a priority. Proper cooking temperatures ensure your meals are not only tasty, but also safe for your family and friends. By practicing mindful temperature control and using a food thermometer regularly, you’ll reduce the risk of foodborne illness while still enjoying the best flavors summer has to offer. Remember, food safety is a top priority in the kitchen, and temperature control is a key factor in preventing foodborne illnesses.
by Suzanne Holloway | Sep 5, 2025
Money management refers to the process of overseeing and planning all aspects of your finances, including budgeting, saving, and investing. Effective money management helps you understand your current financial situation, set goals for the future, and make informed decisions to support your financial and overall well-being.
What’s a Budget?
Many people view budgeting, or “living on a budget,” as restrictive, but in reality, it is simply a tool that summarizes your income and expenses over a set period—often a month—to help you prioritize spending and achieve your goals. To start, calculate your total income from paychecks and any other sources (for example, child support, gifts, or public assistance). Then, list all your fixed costs (e.g., rent, insurance, property taxes, and occasional fees) and flexible expenses (e.g., groceries, transportation, and entertainment). By managing your flexible expenses wisely, you can ensure you have enough to cover your fixed obligations and also make progress toward your financial goals. Subtract total expenses from your income. If the result is negative, you are spending more than you earn and may need to adjust your budget. At the start of each budgeting period, set your plan, and at the end, review your spending and adjust as needed for the next period.
Budgeting Strategies
A budget isn’t one-size-fits-all, because everyone’s income, expenses, and priorities are different. Budgets should be tailored to your unique situation, which is why there are various strategies to choose from. Some of the most common strategies include the 50/30/20, Pay Yourself First, Zero-based, and Envelope budgets.
The 50/30/20 method divides your income into three categories: 50% for needs like housing, insurance, and groceries—things you can’t do without; 30% for wants such as dining out, subscriptions, or vacations; and 20% for savings to support future goals like building an emergency fund, buying a home, or saving for retirement. Debt reduction, such as paying minimum and additional payments for loans and credits, is placed in both the needs and savings categories.
© Andrey Popov / Adobe Stock
Pay Yourself First sets savings as the first expense by setting aside a fixed amount or percentage of your income as soon as you are paid. Start by focusing on building your emergency fund until it covers three to six months of essential living expenses. Once that’s accomplished, you can direct savings toward other financial goals. Setting up separate accounts or vaults for each goal can make it easier to track your progress and stay organized.
Zero-Based Budget ensures that every dollar you earn is assigned a specific purpose—whether for expenses and savings—so that your income minus your expenses always equals zero.
Envelope Budget, sometimes called “cash stuffing,” involves dividing your funds into envelopes (physical or digital), each representing a spending category. When the money in an envelope runs out, you stop spending in that category until the next budgeting period.
Budgeting Tools & Resources
There are many budgeting resources available, including apps, online tools, and printable worksheets. While some are free, many charge a fee to use or require payment to unlock additional features such as detailed reports, automatic account syncing, or advanced goal-tracking tools. Popular free mobile applications include:
*basic version; paid premium features available
Common paid apps:
Some banks and credit unions also offer built-in budgeting tools—check if there are any fees. Free printable worksheets from organizations like the Federal Trade Commission’s budget worksheet and the UF/IFAS Extension Money Management Calendar are also available. Furthermore, some prefer to create their budgets or use templates in Google Sheets or Microsoft Excel.
Explore different tools and mobile application options. Consider your financial goals, resources, and preferred budgeting strategy before making a decision, especially if you are considering a paid service.
Additional Resources
50/30/20 Calculator (OPERS)
An Equal Opportunity Institution.
by Suzanne Holloway | Aug 1, 2025
The term “freshman 15” describes the widespread belief that college students gain fifteen pounds during their first year. This concept originated in the mid-to-late 1980s, with a 1985 peer-reviewed article reporting an average weight gain of 8.8 pounds in women. Later, in 1989, Seventeen magazine popularized the phrase by chronicling a student’s struggle with first-year weight gain. Despite its popularity, the evidence behind the “freshman 15” experience is limited. Furthermore, studies have been somewhat inconsistent, with some observing weight gain, others showing weight loss, and/or no change in weight. For example, a 2008 study found weight changes ranging from -5 to +20 pounds with an average of roughly +3 pounds.
For most students, the “freshman 15” is more accurately a “freshman 5.” Both numbers, though, are broad generalizations, and real experiences vary. Starting college marks a major life transition: the independence, new routines, and unique pressures involved can all influence well-being. As a result, some students may gain weight, others might lose weight, and some may see no change at all. Nonetheless, it is important to note that weight and body mass index (BMI) should not be used as sole indicators for health since they do not factor in lifestyle behaviors and body composition.
College Wellness Tips
Looking to build healthy habits in college? Here are some wellness tips and resources to help incoming and current college students.
Eating Habits
With limited access to kitchens, many freshmen rely on dining halls, restaurants, and convenience stores for food. The abundance of choices, particularly at dining halls, including many tempting comfort foods, can easily lead to mindless eating, especially during times of stress or homesickness. Just because your parents aren’t there to remind you doesn’t mean you should stop eating fruits and vegetables; they remain an essential part of a healthy diet and lifestyle. Practicing mindful eating by paying attention to hunger cues, savoring your food, and choosing a balanced meal can make it easier to nourish your body, avoid overeating, and feel your best.
© ActionGP / Adobe Stock
Sleeping Habits
Poor or inconsistent sleep can undermine both physical and mental health, impairing cognitive function and even increasing appetite (which can contribute to overeating and weight gain). Good sleep hygiene is vital—try to keep a regular bedtime, limit caffeine, nicotine, and alcohol late in the day, avoid screens before sleep, and wind down with relaxing activities like reading or meditation.
Stress Management
Stress triggers the release of cortisol, sometimes called the “stress hormone.” When stress is chronic (long-term), cortisol remains high and disrupts the body, slowing metabolism, increasing fat storage (especially in the abdomen), raising blood sugar, and fueling cravings for calorie-dense comforting foods. This can explain why people often “eat their feelings” and reach for familiar or sugary snacks during tough times. Chronic stress is also linked to conditions like depression, high blood pressure, metabolic disorders (e.g., obesity), and fatigue. Healthy ways to cope with stress include seeking social support, building a consistent sleep routine, practicing mindful eating, and staying physically active.
University Student Wellness Resources
If you’re struggling with your physical or mental health, don’t hesitate to reach out. Most universities offer support services for students, such as Florida Agricultural and Mechanical University, Florida State University, and the University of Florida.
Additional Sources
University of Georgia
University of Utah
by Amy Mullins, PhD, RDN | Aug 1, 2025
Good nutrition is important to cognitive function. (Adobe Stock Image)
The Connection Between Nutrition and Memory: How Food Affects Cognitive Function
Memory is a complex and multifaceted cognitive function that plays a vital role in our daily lives. From remembering important events and appointments to recalling learned skills and knowledge, memory is essential for our overall well-being and success. While genetics and lifestyle factors can influence memory, a growing body of research suggests that nutrition also plays a significant role in cognitive function and memory.
The Importance of Nutrition for Memory
A well-balanced diet that includes a variety of whole foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats, provides the necessary nutrients and building blocks for optimal brain function. The brain is a hungry organ, accounting for approximately 20% of the body’s total energy expenditure. Adequate nutrition is essential for maintaining healthy brain cells, facilitating communication between neurons, and supporting the growth and development of new neural connections.
Key Nutrients for Memory
Several nutrients have been identified as essential for supporting memory and cognitive function. These include:
- Omega-3 fatty acids: These healthy fats, particularly EPA and DHA, are found in fatty fish, nuts, and seeds. Omega-3s support brain cell membrane structure and function, promoting healthy communication between neurons.
- Vitamin D: This essential vitamin is obtained through sun exposure, dietary sources, and supplements. Vitamin D receptors are found in brain cells, and research suggests that vitamin D plays a role in regulating neurotransmitter function and protecting against age-related cognitive decline.
- B Vitamins: B vitamins, particularly B6, B9 (folate), and B12, are essential for synthesizing neurotransmitters and maintaining healthy brain cells. Foods rich in B vitamins include leafy greens, legumes, whole grains, and lean meats.
- Antioxidants: Antioxidants, such as vitamins C and E, and polyphenols found in fruits, vegetables, and tea, help protect brain cells from oxidative stress and inflammation, which can damage memory and cognitive function.
- Magnesium: This essential mineral supports neuronal function and synaptic plasticity, facilitating learning and memory. Foods rich in magnesium include dark leafy greens, nuts, and whole grains.
Dietary Patterns Associated with Better Memory
Research has identified several dietary patterns that are associated with improved memory and cognitive function. These include:
- Mediterranean diet: Characterized by high intake of fruits, vegetables, whole grains, lean proteins, and healthy fats, the Mediterranean diet has been shown to support cognitive function and reduce the risk of age-related cognitive decline.
- DASH diet: The DASH (Dietary Approaches to Stop Hypertension) diet, developed to reduce blood pressure, emphasizes whole grains, fruits, vegetables, lean proteins, and low-fat dairy products.
- Plant-based diet: A diet rich in plant-based foods, including fruits, vegetables, legumes, and whole grains, has been associated with improved cognitive function and a reduced risk of age-related cognitive decline.
Tips for Supporting Memory through Nutrition
- Eat a balanced diet: Focus on whole, unprocessed foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats.
- Stay hydrated: Adequate hydration is essential for maintaining cognitive function and supporting memory.
- Limit processed and sugary foods: These foods can lead to inflammation and oxidative stress, which can damage brain cells and impair memory.
- Consider supplements: If you’re concerned about getting enough nutrients through diet alone, consider consulting with a healthcare professional about supplementing with omega-3s, vitamin D, and other essential nutrients.
Conclusion
While genetics and lifestyle factors can influence memory, nutrition plays a critical role in supporting cognitive function and memory. By incorporating a balanced diet rich in whole foods, essential nutrients, and healthy fats, you can support optimal brain function and reduce the risk of age-related cognitive decline.
References:
During the preparation of this work the author used the AI tool, NaviGator. After using this tool/service, the author reviewed and edited the content as needed and takes full responsibility for the content of the publication. Image source: Adobe Stock
