by Samantha Kennedy | Jul 25, 2018
Commercially bottled water is a great choice for your emergency water supply. Store the bottles in a cool, dry place and have enough water on hand for each person (including pets) to have 1 gallon of water per day for 7 days. (Photo source: Samantha Kennedy)
Hurricane season is in full swing and will last through November 30. If you have not prepared your emergency supply kit, now is the time, BEFORE a hurricane is imminent.
The most important item in your emergency supply kit is clean drinking water. Clean water is essential for drinking, cooking, and basic personal hygiene during and after an emergency event.
You may stock up on clean water in one of two ways: by purchasing commercially bottled water from the supermarket, or by bottling it yourself.
If you purchase commercially bottled water, take heed of the use by date. While water does not spoil, per se, the quality of the water can diminish over time. The bottles may also start to break down as well, causing leakage or contamination. It is recommended to replace your emergency drinking water supply each year to maintain optimal safety and freshness.
Bottling your own water takes a little more effort, but can be just as safe as and will cost less than buying it commercially. Choose the proper containers. Glass may be sturdy, but it is heavy and can break, so use it sparingly. Plastic two-liter soda bottles and gallon-sized water jugs are ideal for storing water. Only use food-grade plastic containers and not containers previously used for chemicals such as bleach.
Sanitize the containers with a solution of 1 teaspoon of bleach per quart of water. Rinse the containers with clean water after sanitizing. Once the containers are filled with clean water, seal them with tight-fitting caps, label them as drinking water along with the bottling date, and store bottles in a cool, dry place.
Be sure to follow all boil water notices, especially if your water comes from a municipal source. If you get your water from a private well and are uncertain whether it is contaminated, it is better to err on the side of caution and boil water vigorously for 3 to 4 minutes before using it.
Boiling water is the most effective way to kill harmful bacteria that may be present. However, another effective means of purifying water is by adding bleach to the water. The type of bleach is important. Only use 5.25% household bleach free of perfumes, dyes, and color-safe or other additives. Eight (8) drops of bleach per gallon for clear water or 16 drops per gallon for cloudy water are the recommended amounts for effective purification.
How much water should you store in your emergency supply kit? At a minimum, one (1) gallon per person (including pets) per day for at least seven days is the recommended amount. This should be enough for drinking, food preparation, and basic personal hygiene. You may want to store more water as a precaution, if necessary.
For more information about preparing an emergency water supply, please refer to the UF/IFAS publication Preparing and Storing an Emergency Safe Drinking Water Supply.
by Samantha Kennedy | May 18, 2018
Cow’s milk is an excellent source of calcium, vitamin D, phosphorus, and potassium. (Photo credit: Samantha Kennedy)
There are no bones about it: osteoporosis is no joke. Over time, this condition can lead to brittle bones that break easily and cause debilitating pain. Taking steps early to support bone health can go a long way toward decreasing the risk of developing osteoporosis later.
One excellent way to promote bone strength is through the consumption of calcium and vitamin D. These two nutrients work together to build and strengthen bone tissue. The best way to boost calcium intake is by having a diet filled with calcium-rich foods.
Dairy foods such as milk, cheese, and yogurt are excellent sources of calcium. These foods – but most especially cow’s milk – are also rich in other minerals, such as phosphorus and potassium, as well as two of the B vitamins, B12 and riboflavin.
Phosphorus is important for cell maintenance and repair throughout the body and is especially important for healthy bones and teeth. Potassium is an important electrolyte that helps regulate both water balance and acid-base balance in the blood and tissues.
As for vitamin D, the body produces it naturally through exposure to the sun. Just 10 minutes of sun exposure a day is enough to help the body produce the vitamin D needed to aid in calcium absorption. Foods fortified with vitamin D, such as milk, orange juice, and soy or almond milk, also can provide adequate vitamin D to the body.
One thing to watch out for when choosing dairy foods is the fat content. While these foods are rich in beneficial nutrients, they also can be high in fat. However, there are a wide array of dairy choices that are lower in total fat.
Milk, yogurt, sour cream, and cheese are all available in low-fat or fat free varieties. In fact, fat free (i.e., skim) milk actually contains more calcium per 8 oz. than whole milk! Those unable to consume dairy products due to an allergy or lactose intolerance can still get calcium, vitamin D, and other minerals from products such as soy, almond, coconut, or rice milk which are fortified. (See the infographic, “What’s in your glass?” from the National Dairy Council.)
Dairy foods are part of a healthy and balanced diet. They are rich in a variety of important vitamins and minerals that play a vital role in overall health. For more information about the benefits of dairy or for recipe ideas, please call your local Extension office.
Here is one quick and tasty idea for a cool summer treat: Fruity Yogurt Popsicles!
by Samantha Kennedy | Apr 10, 2018
Many of today’s commercial cleaners are petroleum-based, which may have harmful effects on human and environmental health. But have no fear! On the market today are many wonderful “green” cleaning products that are planet- (and you-) friendly and can be found alongside their more conventional cousins in the cleaning aisle. These products are non-toxic, biodegradable, non-petroleum-based, and are just as effective at getting rid of grime.
Two common household products used in homemade cleaners are vinegar and baking soda. Photo credit: Samantha Kennedy
They do, however, tend to be more expensive. If spending extra money isn’t your thing, you can still clean green” by taking advantage of a few everyday products you probably have in your pantry right now.
White vinegar and baking soda are two of the most effective cleaning products out there and cost just a fraction of what commercial cleaning products cost. Add a little warm water to either of these products and you have created a solution that can clean just about everything, from tile floors to coffee-stained mugs to sinks and showers.
Another great natural and inexpensive cleaning agent is borax. Found in the laundry aisle, it is great as an all-purpose cleaner when mixed with water and can be used on floors, countertops, sinks, and toilets. It is nonabrasive, has no toxic fumes, and is safe for the environment. Borax also doubles as a safe insecticide, by slowly poisoning ants, cockroaches, silverfish, and termites to death.
Other common household products that make great cleaners are salt, lemon juice, and rubbing alcohol. Hot water mixed with salt makes an excellent drain deodorizer. Lemon juice makes a terrific mild bleaching agent and air freshener. Rubbing alcohol makes a great sanitizer for countertops. It is also good for cleaning minor wounds and will kill those annoying ghost ants (and others) that often try to make a home in your kitchen.
Making your own household cleaners is safer, healthier, and less expensive. For some quick and easy cleaner recipes, please read “Homemade Household Cleaners.”
For more information about this and other Family and Consumer Sciences topics, please contact Samantha Kennedy at 850.926.3931 or skennedy@ufl.edu.
by Samantha Kennedy | Jan 26, 2018
Convenient prepackaged snacks such as these can add extra salt, fat, and sugar to your diet. (Photo credit: Lyon Duong, UF/IFAS)
Snacks are an important part of a healthy, balanced diet. But not all snacks are created equal. All too often, we reach for the salty, sugary, prepackaged snacks like chips, cookies, and other sweets because they’re convenient and easy to grab and go. But be careful! Even if the portion size is small, these types of snacks can contain a lot of unnecessary calories. Even snacks marketed as healthy, such as trail mix, granola bars, and protein bars can contain added sugars and fats.
The Nutrition Facts label contains a wealth of information…if you know what you’re looking for. The number of total calories and calories from fat are listed at the top of the label. Ideally, snacks should contain less than 200 calories. Also, if the number of calories from fat is greater than 30 percent of the total calories, it may not be the best choice.
One of the biggest pitfalls when it comes to snacking is overeating. Snacks are meant to provide sustained energy to help keep blood sugar levels even throughout the day and to supplement calories and nutrients not provided by meals. They are not meant to be mini meals, so be careful of portion size. Check the label for what constitutes one serving and stick to it.
Prepare your own snacks instead of buying prepackaged convenience foods. Cut up fruits and vegetables and store them in snack bags that can be easily toted in your purse or bag. Keep small containers of nuts – preferably unsalted or lightly salted – in your desk or car for a high-protein on-the-go snack.
There are plenty of easy, delicious, and healthy snack choices from each food group. Here are a few examples:
Fruits: Bananas, melon chunks, apple slices, and orange wedges
Vegetables: Broccoli florets, carrot sticks, sugar snap peas, and zucchini sticks
Grains: Mini rice cakes, whole grain crackers, plain popcorn, and unsalted pretzels
Proteins: Nuts (e.g. walnuts, almonds, and pistachios), hard-boiled eggs, peanut butter, and pumpkin seeds
Dairy: Low-fat yogurt, string cheese, milk, and cottage cheese
Need more help with snacking healthy? Here are some terrific resources from the University of Florida IFAS:
“Healthy Eating: Sixteen Savory Snacks” – https://edis.ifas.ufl.edu/pdffiles/FY/FY70500.pdf
“Healthy Eating: Smart Snacking” – http://edis.ifas.ufl.edu/pdffiles/FY/FY70800.pdf
“Healthy Snacking” – http://edis.ifas.ufl.edu/pdffiles/FM/FM43900.pdf
“Raising Healthy Children: Promoting a Positive Feeding Experience” – http://edis.ifas.ufl.edu/pdffiles/FY/FY139700.pdf
by Samantha Kennedy | Nov 18, 2017
By adopting a few smart spending strategies, you can help avoid overspending and decrease holiday stress. (UF/IFAS File Photo)
It’s that time again – the most wonderful time of the year! For many of us, though, it can be a time of stress, frustration, and financial uncertainty as we drive ourselves past our limits to try to make everyone happy and everything perfect.
But it doesn’t have to be that way!
First of all, perfect – the type of perfect reserved for TV and movie holidays – is an unrealistic goal. Focus on what will make you happy while working within your means. One of the biggest seasonal stressors is spending too much on gifts, food, and home décor. While it may look beautiful and idyllic at the time, you may suffer buyer’s remorse in the New Year when the bills start rolling in.
The most important thing you can do to help curb holiday spending is to set a budget. Maybe you love to go all out for Christmas. Great! But if this is what you enjoy, you need to make a plan to save the money over the preceding months so it will be available to spend when the time comes. Spending money you cannot really afford to spend or overusing credit is a surefire way to increase debt and cause strife later.
The holidays should be about family, friends, and the joy of giving. It should not be a competition to see who can have the biggest, brightest, most fabulous home, gifts, etc. Retailers and the media may try to convince you – or more to the point, your kids – that you must have the latest this or the greatest that in order to make your holiday complete. But resist their messaging and stick to your financial guns!
Including children in any discussions about holiday spending is important. Let them know that you have only a certain amount of money to spend on gifts and help them understand the importance of sticking to your budget. While you may feel pressured to get everything on your child’s wish list, focusing on a few special items may help you stay within budget.
Cash and debit cards are the best ways to pay. If the money is coming directly out of your pocket, you may give each purchase a second thought. Use credit cards wisely. If you choose to purchase with credit in order to receive airline miles or rewards points, keep close track of your purchases and only charge as much as you can comfortably pay off in its entirety when the bill comes due. The last thing you need or want is to still be paying off this year’s holiday spending next year.
Some of the most meaningful and treasured gifts are those that come from the heart. Custom, handmade gifts really show a person you know them well and you care about them. One large gift for an entire family that everyone can enjoy can also save money over buying something for each individual. Many people also appreciate a donation in their name to a charity or cause that is near and dear to their hearts.
The holidays do not need to be stressful or break the bank. By adopting a few smart spending practices, you can enjoy the holidays without the added worry.
For more information about this topic, please read the UF/IFAS publication “Five Steps to Seasonal Savings” at http://edis.ifas.ufl.edu/pdffiles/FY/FY140500.pdf.
