by Samantha Kennedy | Apr 10, 2019
One way to be more sustainable when shopping for groceries is to use reusable shopping bags. They’re durable and sturdy and can help reduce the number of plastic bags that end up in the landfill each year. (Photo source: Samantha Kennedy)
Sustainability should not just be a buzzword during Earth Month. The fact that everybody either shops for or eats groceries means the whole grocery shopping experience is a good time to reflect and improve upon what we can personally do to embrace issues of sustainability.
This year in April, the Earth Month theme focuses on Returning to Nature. There is no better place to start a quest for personal sustainable improvement than the grocery store! Grocery shopping truly embraces the three main areas of sustainability: environmental, economic, and social. In fact, it has been well documented that the average family wastes about 25% of the food it purchases. (Much of this ends up in a landfill and creates problems of its own.)
With a bit of forethought, meal planning before grocery shopping can help individuals and families apply sustainable best practices for environmental, economic, and social well-being. In fact, many of the principles of sustainability can be effectively applied to both meal planning and grocery shopping.
RESPECT yourself. Good nutrition is one of the keys to a healthy life. Improve health by keeping a balanced diet. Vow to make healthier food choices for personal health and the environment.
REFUSE to use food products that do not fit your principles of sustainability. This may mean buying food with less packaging, eating more locally-grown fruits and vegetables, or looking for foods labeled as more responsibly sourced.
REDUCE the amount of food thrown out. Planning meals ahead of time and writing out a grocery list are excellent ways to start living sustainably. Planning not only saves money on groceries, it can save time and decrease the amount of personal food waste a family contributes. (Remember, freezing products can prolong their life, so if you find that you’ve overbought, try preserving some of your bounty for later use.) Reducing the number of trips to the grocery store also can help save on fuel and transportation costs.
REUSE /REPURPOSE food for another occasion. Careful meal planning helps ensure that leftovers from one meal can be incorporated into the next one, thereby reducing food waste.
RETHINK! Healthy, nutritious, delicious, and inexpensive grocery choices can be found in every food group. Not all food has to be prepackaged. In fact, with a bit of planning, dinner can be on the table in 15 minutes. (That’s less time than it takes to wait in line at a fast food restaurant.)
BE RESPONSIBLE! Use what you buy.
Stock up on low-cost healthy grain products like whole-wheat noodles, brown rice, and store-brand cereals and oatmeal.
Purchase fruits and vegetables that are in season and cost less. In addition, do not forget that frozen, dried, and canned fruits and vegetables can play an important part in meal planning.
Buy the largest size you can effectively use before it reaches the expiration date – and look for the items with the latest dates. Purchase store brands or generic brands whenever possible. Keep in mind smaller containers tend to cost more, no matter what the food group. Buying larger packages and dividing them into smaller portions can save money and reduce the amount of packaging that ends up in the landfill. Investing in small, reusable storage containers will save money and reduce waste in the end.
Practice Meatless Monday. The protein group provides inexpensive protein sources like beans, lentils, and eggs, which can be substituted for meat in many meals.
Protein does not have to be the most expensive item purchased. Consulting the store’s weekly sales flyer during meal planning can help you plan meals around meat and poultry items that are on sale.
Prepare food your family will actually eat. There are two schools of thought here: preparing just enough for one meal or preparing big-batch recipes that provide leftovers which can be frozen for later use. Either practice can be sustainable. Freeze leftovers only if you’re going to use them. Otherwise, cut down on the amount of food cooked to help reduce food waste.
Learn how to cook. Prepare and eat more meals at home. It is sustainable, good for you, and delicious. Meals cooked at home are more nutritious, less expensive, and result in less overall waste, such as packaging.
Two additional ways to be more sustainable when grocery shopping are to use reusable shopping bags and to stop using single-use plastic produce bags. Plastic grocery bags choke our landfills and end up in our water bodies. They are not biodegradable and can last thousands of years virtually intact. Reusable shopping bags are made from recycled materials and can drastically reduce the number of plastic bags that end up in the trash each year.
For more information on making your grocery shopping more sustainable, check out these related articles:
Freezing: Nature’s Pause Button (UF/IFAS Extension)
What’s in your FREEZER? (UF/IFAS Extension)
Best Practices for Shoppers at the Farmers’ Market (UF/IFAS Extension)
Sustainable Grocery Shopping (University of Northern Iowa)
UF/IFAS Family and Consumer Sciences Agents Heidi Copeland and Samantha Kennedy
by Kendra Hughson | Apr 10, 2019
Just like your home, finances need regular “cleaning” and maintenance. Plan time this spring to focus on financial tasks. A little time spent getting organized and reviewing your financial habits helps keep your financial goals on track.
Spring clean your finances by getting organized. Photo Credit: Kendra Zamojski
Get Organized
A good spring cleaning starts with getting organized. Sort through important papers. Decide what you need to keep and what can be shredded or tossed. File your important papers. If you don’t have a home filing system, now is a great time to set one up. With an organized filing system, you can locate important documents quickly and easily when needed. Use UF/IFAS Extension’s Financial Recordkeeping resource to know what to keep and what to toss.
Track Your Spending
Update your spending plan by reviewing your financial goals. Check your financial progress by tracking your spending. Where is your money going? Is your money going toward your goals? Get the whole family involved in recording expenditures for a month. Track expenses by writing down every expenditure on a piece of paper. Alternatively, find a box and place all your receipts in it, being sure to include any money spent even if you didn’t receive a receipt. At the end of the month, review your spending record and look for places where you can cut back. UF/IFAS Extension’s Building a Spending Plan: All Six Steps is a great tool to create or update your spending plan.
Review Your Credit Report
A good credit history saves money through lower interest rates and makes it easier to get credit when needed. Annually, review your credit report from each of the three major credit bureaus. By law, consumers are entitled to one free copy of their credit report every 12 months from Equifax, Experian, and TransUnion. Get free copies of your credit reports at www.annualcreditreport.com. Consider rotating through the three bureaus every few months so you can check your credit report throughout the year. Review your credit report for errors and fraudulent activity. Also, review any negative information that could impact your credit and credit score.
Credit scores are based on the information contained in your credit report. You can obtain your credit score from www.myfico.com for a fee. Many credit card companies offer free FICO scores through their online billing websites. Companies like Credit Karma and Credit Sesame offer free credit score estimates but these sites also include advertisements for financial and other products. Check out UF/IFAS Extension’s You and Your Credit Series.
Make your finances a part of your springtime cleaning routine. A little time spent getting organized and reviewing your spending plan and credit reports will go a long way toward keeping you on track toward your financial goals.
by Judy Corbus | Mar 22, 2019
Unexpected expenses? Be prepared with a “rainy day” fund. Photo credit: UF/IFAS Northwest District
It began as a normal six-month dental check-up – no pain, no problems. After the X-rays, cleaning, and exam, my dentist informed me the X-ray showed an abscess above a back molar. The next thing I knew, I was headed to the endodontist for a root canal then back to my dentist for a permanent filling – wow! Who saw that coming? That was a classic “Life happens” moment!
We all face those unexpected events – a flat tire, a faulty alternator, an appliance on the fritz, a medical emergency. The question is, do we have the funds available to cover it? An emergency, or “rainy day,” fund helps us to handle those surprise expenses more easily, reducing our need to borrow to pay for them.
How much should we have in our emergency fund? A minimum of $1000 is a good starting point – that typically will cover most emergencies. A fully funded emergency reserve is three to six months of expenses; some financial advisors recommend eight to 12 months of expenses. If you are the sole breadwinner in your household, funding it to six months or beyond gives you a greater cushion. What is significant about these numbers? If you were unable to work due to a job loss, layoff/furlough, illness, or a family emergency, you would have funds available to tide you over until you could get back on your feet. Having funds to keep you afloat for a few months removes a lot of pressure and may allow you to explore your options without feeling like you need to take the first job offer that comes along because you “need the money.”
How do you fund your emergency fund? Look at your finances and, if you aren’t already in the habit of doing so, set aside a portion of your paycheck for savings right off the top – pay yourself first! Even if it’s just a few dollars per paycheck, those dollars will add up. If you receive a pay raise, save the difference between the new amount and your pre-raise salary. Your income tax refund is another great way to jump start your emergency fund – use Form 8888 Allocation of Refund to direct deposit your refund into one or more accounts.
It is a fact of life that life happens – be prepared with an emergency fund!
For more information on saving for emergencies, please see UF/IFAS FCS 7014 Money and Marriage: Saving for Future Use.
by Kendra Hughson | Mar 15, 2019
I love spring cleaning. Well, I love spring. I wish someone else would do the cleaning. It does feel nice to have everything clean and sparkling for those sunny spring days. According to a 2018 survey by the American Cleaning Institute, nearly 76% of households engage in spring cleaning each year. These spring cleaners report deep cleaning and clearing clutter as the top two reasons for this annual springtime spruce up.
If you want to join the springtime cleaning craze but aren’t sure how to start, here are a few ideas:
Clear the Clutter
Get ready for the springtime spruce up. Photo credit: Kendra Zamojski
Personal belongings hold a host of memories and other emotional attachments. This means stuff can accumulate in closets, drawers, cabinets, and other places. In my own life, I try to get rid of items I haven’t used in the last year. Others may use different criteria. Pick a closet, cabinet, or other area to de-clutter and start by sorting. Separate items into boxes or baskets labeled: Keep, Donate/Sell, Recycle, Trash. This is also a great way to help children make decisions about their stuff. It always makes me feel better to clear the clutter and organize a messy cabinet or closet.
Deep Cleaning
Deep cleaning involves going through each room and cleaning it to a higher standard or reaching dirt that might get missed in a regular cleaning routine. On deep cleaning days, wash window and shower curtains, wash windows and mirrors, scrub floors, wash or wipe down walls, baseboards, and doors. Dust or wipe down light fixtures, ceiling fans, furniture, and shelves. Other tasks might include vacuuming under furniture, cleaning the carpets and rugs, and cleaning under and behind appliances.
Spring cleaning takes a little extra elbow grease compared to the regular cleaning routine. If you find this overwhelming, start small by choosing a room or even smaller by choosing a closet or cabinet. Once you see the difference, it will motivate you to tackle the next job.
References:
Healthy Homes: Dealing with Household Clutter. 2015.
Available at: https://secure.caes.uga.edu/extension/publications/files/pdf/C%201067_1.PDF
Spring Cleaning Tips
Available at: https://lancaster.unl.edu/home/articles/2005/springcleaning.shtml
by Kendra Hughson | Feb 28, 2019
Not all front of the box labels are approved and defined by the FDA. Learn what health claims are approved for use. Photo Source: Kendra Zamojski
For those of us who read food labels, grocery shopping can be a confusing maze of health claims enticing us to make what look like healthy choices. But, are these choices really healthy? When I noticed that my shampoo was gluten-free, I decided it was time to refresh my knowledge on food and product labels and figure out what is behind the label.
The Nutrition Labeling and Education Act of 1990, regulated by the Food and Drug Administration (FDA), requires the labeling of most food and sets consistent standards for certain nutritional content and health claims. Much of the consistent information we find on food products is the result of this regulation. Food products must contain the Nutrition Facts panel, use common household measurements for serving sizes, and clearly identify any food allergens. Ingredients must be listed in descending order by weight using common names and clearly identifying certified color additives such as “FD&C Red No. 40” or “Red 40.” Raw vegetables, fruits, and seafood are exempt from nutrition labeling requirements.
The FDA regulates the use of the word “healthy” on food products. To use this term, a food product must be low in fat and saturated fat, low in cholesterol, contain less than 480 mg of sodium, and contain at least 10% of the Daily Value per serving for vitamins A, C, calcium, iron, protein, or fiber. Exceptions include raw fruits and vegetables; or a single ingredient or mixture of frozen or canned fruits and vegetables; and enriched cereal-grain products. Seafood and meat products and main dishes or meals have slightly different regulations to meet the “healthy” criteria.
The United States Department of Agriculture (USDA) regulates and enforces the use of “certified organic”. To use the USDA certified organic seal, the final product must follow strict production and handling standards. Products with this seal have completed a certification process meeting standards in soil quality, animal raising practices, and pest and weed control, and certifying that they have not used synthetic fertilizers, sewage sludge, irradiation, or genetic engineering.
The USDA also regulates labels for meat and meat products. “Certified” means the USDA has officially evaluated a meat product for class, grade, or other quality characteristics (e.g., “Certified Angus Beef”). Products labelled “natural” must not contain artificial ingredients, added color, and must be minimally processed. The label must explain the use of the word “natural” such as “no artificial ingredients; minimally processed”. Meat and meat products claiming “no hormones added” cannot be used on the labels of pork or poultry unless it is followed by a statement that says “Federal regulations prohibit the use of hormones.” Beef products can make the claim if the producer has documentation showing no hormones have been used in raising the animals. Meat and poultry producers must also provide appropriate documentation that animals were raised without antibiotics to use the label “no antibiotics added”. The term “Chemical free” is not allowed on labels.
Not all front-of-the-box marketing terms and labels are defined by the FDA. When reading labels and deciphering health information, watch out for misleading terms and health claims that seem to good to be true. Learn what health claims are approved and which ones are not. Remember, packaging is designed to attract your attention and entice you to make a purchase. Read the Nutrition Facts panel and ingredients list to make the healthiest choice for you and your family.
Read the Nutrition Facts panel to make healthy food choices. Photo Source: Kendra Zamojski
Here are some other approved labels:
Juice: Juice must be 100% juice. If less than 100% juice, the product must use the terms cocktail, beverage or drink.
High or Excellent Source: Contains more than 20% of the Daily Value per serving.
Good Source: Contains 10-19% of the Daily Value per serving.
Lean: Seafood or meat contains less than 10 g total fat, 4.5 g or less saturated fat, and less than 95 mg cholesterol per serving.
Extra Lean: Seafood or meat products contain less than 5 g total fat, less than 2 g saturated fat and less than 95 mg cholesterol per serving.
Fiber Claims: If a product makes a fiber claim but the food is not low-fat, then the label must state the total fat per serving.
Antioxidant Claims: The nutrients must be included as part of the claim for example, high in antioxidant vitamins C & E.
Whole Grain and Heart Disease Claims: Food product contains 51% or more whole grain ingredients.
Gluten-free: This is a voluntary label for food products that are either naturally gluten free or gluten (e.g., wheat flour) has been removed to less than 20 ppm.
References:
A Food Labeling Guide: Guidance for Industry. 2013. Available at: https://www.fda.gov/downloads/food/guidance%20complianceregulatoryinformation/%20guidancedocuments/foodlabelingnutrition/foodlabelingguide/ucm265446.pdf
McEvoy, M. Understanding the USDA Organic Label. 2016. Available at: https://www.usda.gov/media/blog/2016/07/22/understanding-usda-organic-label
Questions and Answers: Gluten-Free Food Labeling Final Rule. Available at: https://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/Allergens/ucm362880.htm
Meat and Poultry Labeling Terms. Available at: https://www.fsis.usda.gov/wps/portal/fsis/topics/food-safety-education/get-answers/food-safety-fact-sheets/food-labeling/meat-and-poultry-labeling-terms/meat-and-poultry-labeling-terms
Family and Consumer Sciences Agent III
Interim -Northwest District
155 Research Road, Quincy, FL
Office: 850-875-7135
Email: hughson@ufl.edu
by Heidi Copeland | Feb 28, 2019
March is Frozen Food Month. In fact, the National Frozen & Refrigerated Foods Association (NFRA),Inc., likes to suggest that there is MEALTIME MAGIC in the FROZEN AISLE. I could not agree more!
March is Frozen Food month. Photo Source: with permission from Frozen Food Alliance
Frozen foods are a smart choice. Frozen foods are always in season, last much longer than their fresh counterparts, are convenient, economical and full of variety. Plus, frozen foods can be portioned and packaged in ways that don’t leave anything to waste.
A lot has changed since 1925 when Clarence Birdseye was issued U.S. Patent #1,773,079, to freeze fish. This U.S. Patent marked the beginning of today’s frozen foods industry. In 1927, he extended the freezing process to quick-freezing meat, poultry, fruit, and vegetables. Birdseye’s initial introduction of 26 frozen foods has morphed to so many frozen products that the NFRA boasts over 3,700+ different choices. There is something FROZEN for every taste and every budget!
The modern day frozen product is generally supercooled at temperatures below -54°F. This supercooled fast freezing process produces smallish ice crystals that help foods retain their personal characteristics. Additionally, a lot of research goes into commercially frozen food’s packaging. Many frozen products can go directly from freezer to microwave, oven or even a pot of boiling water. Packaging must also consider the constraints of the home freezer knowing that its average temperature is around 0° or a bit below.
Although cold temperatures like 0°F or below puts a temporary hold on many biological processes microorganisms are not always killed off during freezing. It is important to recognize that proper care must be taken preparing some frozen foods.
In addition, when foods are frozen for extended periods of time or are frozen improperly, freezer burn can begin to develop on the food’s surface. Freezer burn happens when moisture in the outer layers of the food evaporates into the dry freezer air, leaving behind empty pockets in the tissue of the food. Freezer burn on meat is visible as brownish-white discolorations and on other foods dry, white spots. While it is not harmful to eat, freezer burn can adversely affect the flavor and texture of food.
It is easy to prevent freezer burn. One can easily reduce the food’s exposure to air through the use of correct wrap before storing food in the freezer. The National Center for Home Food Preservation (https://nchfp.uga.edu/how/freeze.html) has excellent information on how the use of proper packaging materials can protect the flavor, color, moisture content and nutritive value of foods from the arid climate of the freezer.
Frozen food packaging depends on the type of food to be frozen. In general, packaging materials must have certain characteristics:
- Moisture vapor resistant
- Durable and leakproof
- Not become brittle and crack at low temperatures
- Resistant to oil, grease or water
- Protect foods from absorption of off flavors or odors
- Easy to seal
- Easy to mark (with both content and date)
Additionally, a full freezer is the most energy efficient.
Posting a frozen foods inventory (list) near the freezer and keeping it up to date by listing the foods and dates of freezing is helpful. Remembering also to rotate foods in the freezer. An easy acronym for this is FIFO… First-In, First-Out. In other words, use the food stored the longest before you use the newest.
Moreover, purchase a thermometer if your freezer does not have an automatic temperature display. A freezer should be maintained at a temperature of 0°F or lower. At higher temperatures, foods lose quality much faster.
Most recently, a woman from North Carolina, Sheila Pulanco Russell, is credited with bringing a lifehack to the masses with her “how to” Facebook posting. I think it is a good thing to know. It is called the One Cup Tip. All it entails is putting a cup of water in the freezer, freezing it solid, and then placing a quarter on top of it and leaving it in the freezer.
When you return from an extended out of town trip you know if your power was out. It the quarter is sitting at the bottom of the cup you know your power was off too long and that your frozen food is not safe to eat. If the coin is in the middle of the cup, the outage was fairly short and your food should be good (frozen foods that still have their crystals are safe to eat and refreeze). If the coin is still on the top, then there was no power outage or just a quick one and all is well. Note: no one wants food poisoning, so if you are in doubt, throw the food out.
Have questions? Don’t hesitate to call your local county extension agent from the Cooperative Extension office; they’re free!
Heidi Copeland
Family and Consumer Sciences Extension Agent, III
University of Florida IFAS Extension
615 Paul Russell Road
Tallahassee, Florida 32301
hbc@ufl.edu
(850) 606-5203
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