living well - lsu agcenter · date on these products to ensure nutritional value and food quality....

Living Well April – June 2010

Super Foods for better healthResearch shows many “functional foods” contain

disease-fighting compounds. Here are a few of the Super Foods you can try to get your daily doses of healing nutrients:

• Sweet potatoes. A nutritional all-star, sweet potatoes are one of the best vegetables you can eat. They are loaded with carotenoids, vitamins C, potassium and fiber. Bake and then mix in some unsweetened applesauce or crushed pineapple for extra moisture and sweetness.

• Fat-free (skim) or 1 percent low-fat milk and milk products are an excellent source of calcium, vitamins and protein with little or no fat and cholesterol. The same is true for low-fat yogurt. Soy milk can be just as nutritious – if it’s been fortified.

• Broccoli has lots of vitamin C, carotenoids and folic acid. Steam it just enough so that it’s still firm and add a sprinkle of herb and lemon juice.

• Crispbreads. Whole-grain rye crackers, usually called crispbreads, are loaded with fiber and often fat free.

• Citrus fruit. Great-tasting and rich in vitamin C, folic acid and fiber, citrus is perfect for a snack or dessert.

• Butternut squash. Steam a sliced squash or buy sliced butternut squash at the supermarket that’s ready to go into the oven, a stir-fry or a soup. It is easy to get lots of vitamins A and C and fiber.

• Spinach and kale. These standout leafy greens are jam-packed with vitamins A, C and K, folate, potassium, magnesium, iron, lutein and phytochemicals.

Annrose Guarino, Ph.D., RD, LDNEditor

The 2010 census is important!

The LSU AgCenter has agreed to help the U.S. Census Bureau with the distribution of information regarding the importance of the 2010 census.

As part of this partnership, we ask that all faculty and staff in the LSU AgCenter help you, our clientele, to understand the importance of filling out the census form that will be mailed to your home before April 2010.

To help get the word out and encourage everyone to participate, the LSU AgCenter has produced a 2010 census information card. They should be dis-tributed by the AgCenter through the end of March. Census announcements and information card distri-butions are encouraged at all community meetings. Census information will be available at parish offices and on parish/regional Web sites.

The result of the census count will determine the number of U.S. congressional districts, state legislative districts and parish government districts in Louisiana. An accurate census count ensures that the appropriate amount of federal tax dollars comes back to Louisiana to improve roads, schools and other needed community projects.

The 2010 census will include only 10 questions and can be completed in about 10 minutes. The information you provide is strictly confidential and by federal law cannot be shared with anyone.

Thank you for filling out the census information. An accurate census is up to us all.

Living WellApril — June 2010Volume 5, Issue 2

Family and Consumer SciencesSchool of Human Ecology

Food . Family . Finances


Don’t let food packaging dates, other codes confuse you

Don’t be confused by dates on food packages. Information from the Food and Drug Administration about food product dating will help in understanding what this information means.

Open dating gives an actual date instead of a code. It is used mainly on perishable foods such as meat, poultry, eggs and dairy products. It helps the store know when to pull these food items from shelves. It also can help consumers purchase a food at its best quality.

Closed or coded dating may appear on more shelf-stable foods, such as cans and boxes.

A “sell-by date” tells the store how long to hold the food for sale. You should buy the food before the sell-by date expires.

A “best-if-used by” or “before date” indicates best flavor or qual-ity. It is not a safety date and does not indicate when a food should be purchased.

A “use-by date” is the last date recommended for peak quality. The date is determined by the manufac-turer of the product.

“Closed or coded dates” are packaging numbers that enable manufacturers to rotate their stock as well as to locate their products in the event of a recall. They don’t mean consumers must use the prod-uct by these dates.

Universal product codes (the bar code known as the UPC, for short) appear on packages as black lines of varying widths above a series of numbers. Scanners at supermarkets can “read” them quickly to record the price at checkout. They also are used by stores and manufac-turers for inventory purposes and marketing information, such as the manufacturer’s name, product name, size of product and price. Contrary to what has been circulating in emails and on the Internet, UPC codes do not identify a food’s coun-try of origin.

Except for “use-by dates,” prod-uct dates don’t always refer to home storage or use after purchase. Even if the date expires during home stor-age, perishable foods should be safe, wholesome and of good quality – if handled properly and kept in the refrigerator or freezer.

Spoilage bacteria can cause food to develop odors, off-flavors or poor appearance. If a food smells, tastes or looks bad, you should not use it for quality reasons.

Of course, if foods aren’t prop-erly handled, food-borne bacteria can grow and cause food-borne ill-ness before or after the date on the package. For example, if hot dogs are taken to a picnic and left out for sev-eral hours, they would not be safe to use, even if the date hasn’t expired.

Do not buy or use baby formula or baby food after its use-by date. Federal regulations require a use-by date on these products to ensure nutritional value and food quality.

Follow these additional tips to be sure the food you eat is top quality: • Purchase the food before the

expiration date. • For perishable food, take it home

immediately after purchase and refrigerate or freeze it promptly.

• Refrigerators should be kept at 40 degrees Fahrenheit or below, while freezers should be set at 0 F or below. Keep appliance thermometers in your refrigerator and freezer to check temperatures.

• Follow handling recommendations on the product.

• If a product has a “use-by date,” follow that date.

• If product has a “sell-by date” or no date, the product may be stored in the refrigerator and then cooked or frozen within recommended time of purchase. Recommended refrigerator storage times of ground beef, ground poultry and poultry are one to two days. For beef, veal, pork and lamb, the maximums are three to five days.

• Once a perishable food is frozen, it doesn’t matter if the date expires, because foods kept frozen continuously are safe indefinitely.

• If the egg carton has an expiration date printed on it, such at “EXP May 1,” this is the last day the store may sell the eggs as fresh. On eggs, which have a federal grade mark, such as Grade AA, the date cannot be more than 30 days from the date the eggs were packed into the carton. As long as you purchase a carton of eggs before the date expires, you should be able to use all the eggs safely three to five weeks after the date you purchase them.

• Cans also may display “open” or calendar dates. Usually these are “best if used by” dates for peak quality. In general, high-acid canned foods such as tomatoes, grapefruit and pineapple can be stored on the shelf 12 to 18 months; low-acid canned foods such as meat, poultry, fish and most vegetables will keep two to five years – if the can remains in good condition and has been stored in a cool, clean, dry place.

For additional information about food safety, contact the Extension agent in your parish.

Prepared by Beth Reames, PhD., RD, LDN

Source of Information: FDA


How do you achieve financial security in tough times?

Once you’ve avoided being in a panic, try doing what the experts advise. Try these tips from Dr. Barbara O’Neill, a professor of financial resource management at Rutgers University who also is a certified financial planner, and Dr. Jeanette Tucker, a family economist with the LSU AgCenter and registered financial gerontologist. • Spend less than you earn and avoid debt. What are some signs debt has

become a problem? You’d have an immediate financial crisis if you lost your job. You spend more than you earn. You must borrow to pay current bills. You pay for everyday expenses, like groceries, with savings or credit. You pay the minimum or less on your bills each month. You are being contacted by bill collectors. You’re having problems in your relationships because of money.

• Plan ahead. Calculate the savings required to achieve future financial goals like home ownership or retirement. Then save and invest regularly to achieve your goals. Research shows that, at every income level, people who plan are more financially successful.

• Follow recommended practices. Prepare a will, have an emergency fund, calculate your net worth periodically (www.kiplinger.com/tools/networth.html can help), follow a spending plan or budget, write down your financial goals with target dates and dollar costs, and don’t buy more house than you can afford.

• Build and maintain your human capital. Keep your job skills current. Go back to school. Practice good health habits. Eat right and get adequate sleep and exercise.

• Make compound interest work for you. Invest early and often, particularly in tax-free or tax-deferred investments, where income tax is not owed or can be postponed. Avoid making minimum payments on credit cards.

• Save and invest regularly. Invest in stocks or mutual funds at regular intervals. Make deposits to employers’ savings plans , such as 401(k)s, to earn the maximum available match.

• Have a personal asset allocation strategy (based on your investment risk-tolerance level) and a time frame for your financial goals and stick with them. Asset allocation is how you divide your portfolio among stocks, bonds, real estate and cash assets. Know your risk-tolerance level (www.rce.rutgers.edu/money/riskquiz can help).

• Keep your investment portfolio diversified to mitigate risk. For example, with stocks, invest in large and small, foreign and domestic companies, or mutual funds which are already diversified to protect you from losses due to declines in a certain type of investment or industry sector.

• Buy low and sell high. Although it is a fundamental principle, many people panic and do the opposite during declining markets. Keep making your regular deposits regardless of the market.

• Be aware and careful. What’s good for the economy may not be good for you personally. Sugato Chakravarty, PhD, Purdue University, studies psychological factors involved in personal finance. His research suggests that the less we handle our money, the more removed we are from it, the more out-of-control it can become. In other words, the more we disconnect with handling our money by using debit and credit cards, direct deposit, automatic bill pay and so forth, the more risks we tend to take with our finances. The more we touch it and work with it, the more careful we are with it. His advice is to get intimate with your money – real hands-on – to reduce risky and costly financial behavior. Also, protect your financial identity from theft. Check your credit record (for free) periodically by visiting www.annualcreditreport.com.

Gloria T. Nye, Ph.D., St. Landry Parish

The question of how to achieve financial security during tough eco-nomic times is one many people are asking these days.

The first step is to avoid panic. Investments can fluctuate day to day, and it is important not to panic when the stock market drops in connection with a national crisis. Keep these things in mind:

• After the Sept. 11, 2001, attacks, the Dow rebounded within 60 days.

• Despite how much you hear about it in the news, less than 3 percent of homeowners with mortgages are in foreclosure, and most of those in foreclosure were homeowners with subprime mortgages.

• Even more, our current 6 percent U.S. unemployment rate is not nearly as dire as the 25 percent unemployment rate in the 1930s.

• Regardless of what shape your bank is in, if your deposits are within FDIC insured limits, your savings are safe.


Grandparents can make major differences in grandchildren’s lives

Having fun with childrenAs spring and summer approach, remember to be intentional about hav-

ing “fun-time” with your kids. It’s easy for parents to get too busy and forget this important family need.

Building a little family time into daily life isn’t easy, but it can be done if parents allow themselves the freedom to relax with their kids.

Spending time with your child in unhurried, unstructured play is refresh-ing and necessary for both parent and child. Parent and child time doesn’t always have to be about learning or being entertained. Your attitude can show your child that just having fun together is a reason to share some time.

When given the chance, kids are great at selecting the forms of play they enjoy most. Play along with them and resist the urge to set rules or rush them through a play activity they are enjoying. Make suggestions or intro-duce a variation of play only after you have stepped back to observe for a moment.

For example, if scribbling is the art form your child chooses today, why not grab one of those fat crayons and draw along? Or if your child is con-tent playing in the sandbox, making a castle with a single paper cup, simply take the cue and follow suit.

Make conversation during free play times only when it feels comfortable to do so. Praising the child’s effort rather than the outcome is the best ap-proach. Try, “I see you chose your favorite colors for this picture” or “You must have had fun doing that!” Children will feel proud of even the smallest accomplishments when recognized this way.

During this spring and summer, take time to have fun with your child. By doing so you will ensure your child feels important to you and that his or her childhood is a special time.

Rebecca E. White, Ph.D.

Grandparents can make major differences n the lives of their grand-children. The grandparent-grandchild bond is one of the strongest of all human bonds, and a warm, loving and close relationship between grandpar-ent and grandchild can be a source of family strength.

Grandparents have much to give their grandchildren. Among the im-portant gifts grandparents can give to help their grandchildren are: • The gift of love and

acceptance. Unconditional love is perhaps the most valuable gift a grandparent can give a grandchild. Grandparents can share this gift of “I love you no matter what” by saying the words, writing a letter or showing it through actions.

• The gift of self-confidence. When grandparents listen and give positive recognition, it develops their grandchildren’s sense of self-worth. The acts of listening and positive recognition make children feel special and worthwhile.

• The gift of good example. Grandparents can influence their grandchildren. If children see their grandparents enjoying life and approaching it with good humor and excitement, they will want to grow old themselves.

• The gift of experience and wisdom. Many older people have developed a special wisdom that can come only with age and experience. By sharing their past, grandparents can give grandchildren ideas of ways to deal with life’s difficulties and fears.

• The gift of understanding change. Grandparents are experts at change. They can help children understand that change is a part of life, that there are times of ups and downs in our lives and that time can often heal us.

• The gift of happy memories. Memories last a lifetime and are powerful tools that build family resiliency. Warm moments with grandparents become special

memories that provide children with strength during difficult times.

• The gift of calmness and peace. Grandparents often are relaxed, calm and confident because of years of maturing experiences. They do not let life’s ups and downs disturb them as much as younger people. Grandparents can make a big

difference by being a consistent pres-ence in their grandchildren’s lives. Consider these tips to strengthen your relationship with your grandchil-dren: • If you live near, babysit often. If

you live afar, find ways to stay in touch by phoning, writing or visiting. Lavish individual attention on each grandchild.

• Demonstrate unconditional love for each grandchild.

• Plan for special times that are fun-filled.

• Share family history with grandkids.

• Listen attentively, patiently and respectfully to grandchildren.

• Read to your young grandchildren.

• Shower grandchildren with praise on everything from school work to art projects.

• Host holiday family celebrations at your home. Grandparents can enrich their

grandchildren’s lives with uncondi-tional love, special time and attention and modeling positive examples. Grandparents can make a positive dif-ference in their grandchildren’s lives.

Rebecca E. White, Ph.D.


Clothes can make a difference in your job interviewHow you dress plays a critical role in how others

perceive you. You are examined, from head to toe, in all interviews.

Not only is your experience and personality sized up, but your appearance also is evaluated. Dress for the “part” you’re interviewing/auditioning for, making sure you choose appropriate articles of clothing for what your role would be in that job.

How important is what you wear? This fact may provide the answer: 75 percent of employers sur-veyed in the United States said grooming and dress would strongly influence their opinion regarding a job candidate even before the interview began.

Where do the right clothes matter the most? The financial industry places the most emphasis on profes-sional work attire, as do sales and then to a lesser extent manufacturing and information technology.

The better you are dressed, the more confident you will feel and present yourself. There is no impres-sion like the first impression. Initial decisions made about you in the first 3 minutes of a job interview are nearly irreversible.

Clothing should not detract from your presenta-tion of yourself. When your clothes look sloppy, so do you. Look the part. If in doubt, dress in a more formal manner. A suit is always good. Wearing a busi-ness “uniform” communicates that you are mature, stable and professional.

For men, try a conservative tailored suit in navy or gray with a light shirt and a matching tie in low-key colors, or slacks with a dress shirt and tie, and busi-ness shoes with over-the-calf dark socks.

For women, wear a simple, tailored suit or dress, a dress and jacket combination or a simple skirt and blouse in conservative colors (blue, gray or black). Use makeup sparingly. Wear low-heeled pumps with flesh colored hose.

Think about your body language, too. What does fidgeting, leaning back, crossing your legs, avoiding eye contact or having a limp hand shake say about you? Shake hands, make eye contact and (sincerely) say thank you for the interview.

As for how to respond to questions such as, “Tell me about yourself,” definitely be yourself, but remember what you don’t say can be as important as what you do say! Think about your response before you speak. Avoid saying “you know,” “ like,” “I mean,” or any inappropriate language in your interview re-sponses. Practice before you go to the interview.

Gloria T. Nye, Ph.D., St. Landry Parish

Here are some things you should be sure to do:

• Wear clean lines, and women should wear little makeup and conservative heels.

• Check your clothes for missing buttons, frayed cuffs and any needed repairs. Everything must be clean, neat, stain-free, in good condition and ironed. And make sure shoes are polished.

• Hair and nails should be clean and groomed.

• Scent should be low-key or none.

• Before you go, examine yourself, front and back, in a mirror.

• Be on-time or early.

Be sure not to:• Women should not wear plunging necklines

or show cleavage.

• Chew gum.

• Don’t wear flip-flops, sleeveless or cut-off T-shirts, tight skirts or pants, baggy or ripped jeans, tacky accessories, miniskirts or tights. No bulging pockets or sagging coat lining, either.

• Avoid loud colors or flashy styles. One of the biggest mistakes is assuming the hottest items in the fashion world will work at work. You don’t need expensive clothes to dress for workplace success.


Helping children cope with deployment

Since the advent of the war on terror, millions of children have expe-rienced the military deployment of a parent to Afghanistan or Iraq.

Although deployment can be a time of increased stress and anxiety, there are many ways to help children cope well during military separations.

Preparing children for a parent’s deployment

Children experience a variety of emotions when a parent is deployed. Young children may not understand why the parent is leaving, and older children may be angry or fear for their parent’s safety. Children often blame themselves for a parent’s absence, believing they have done something to drive the parent away.

It is important to help children understand they did nothing wrong and have not been abandoned. Reas-sure children the parent’s departure is for work reasons and that the par-ent is away doing an important job.

Open, honest communication and consistent routines provide a sense of security and structure during these uncertain times. It is important, how-ever, that communicating about war be done in a way that is appropriate for the child’s developmental level.

Show your child where you will be on a map or globe. Describe the types of things you will be doing on a daily basis – without getting into graphic details that might frighten the child or increase anxiety unnecessarily.

Gauge how much to tell your child by the types of questions the child asks or concerns he or she expresses. Limit the amount of media coverage your child is exposed to that relates to the parent’s duty. Try to be with your child as he or she watches coverage of dangerous, life-threatening occurrences, answering questions and reassuring your child as best you can.

Communicating during deployment

Communicating with a deployed parent is an important way of reas-suring the child. Prior to leaving, the deploying parent may want to video-tape reading a child’s favorite story to comfort the child during his or her absence.

Also encourage the child to send e-mails, letters, photos and artwork to the parent. Likewise, it is impor-tant that the deployed parent sends e-mails or letters directly to reassure the child that the parent is thinking of him or her.

Another way to keep the parent near is by copying a picture of the parent onto a pillowcase that the child can hug when missing the par-ent. Some families keep the parent “present” in the family by getting a life-size cardboard image of mom or dad, known as Flat Mommy or Flat Daddy. The cardboard image can be propped up during family activities or even taken on family outings.

Consistent routinesIt is tempting when children are

sad or anxious to let things slide in the home. Although it is important to take time to reassure and comfort children, it also is important to keep consistent routines and expectations as much as possible.

This consistency helps provide security and a sense of normalcy in their lives. Also, it is less disruptive when the parent returns if the rou-tines and expectations have not gone by the wayside during deployment.

Taking care of yourself during deployment

As a spouse or caregiver, it is important to take care of yourself as you face raising children without the everyday, in-the-home support of the deployed parent.

When caregivers are less anxious, stressed and depressed, children cope much more easily with parental deployment.

One of the most important things you can do to take care of yourself is to maintain or develop meaning-ful connections to other people on whom you can rely when your are feeling scared, alone or overwhelmed. These may be informal support systems, such as family and friends, or more formal support, such as a faith community or professional counselor.

Reaching out to others – giving as well as accepting help, encourage-ment or empathy – can help minimize loneliness and isolation.

This might also be a good time to explore new skills or interests. By keeping open to new experiences and friendships, the period of deploy-ment may also be a time of personal growth and fulfillment.

Adolescents and parental deployment

A recent study on the effects of multiple deployments on Army adolescents indicates that regardless of the number of previous parental deployments, adolescents experience less stress and are able to cope more effectively when they are engaged in activities, especially sports; when they perceive their family and nonde-ployed parent as strong; when they perceive that Americans support the war; and, most importantly, when they perceive that their deployed parent is doing something to make a difference in the world.

As hopeful as these findings are for the well-being of military children, children whose parents are not in the active military (National Guard and Reserve families, for example) may


have substantially different experienc-es. An important distinction between active and guard/reserve families is their connection to the military culture. Thus, it may be critical for youth who do not live on military bases and who may not have ongoing support from their community to connect with community resources that can validate their experiences as military youth and the sacrifices they and their families make during military deployment.

Operation Military KidsThe Army has collaborated with

4-H to reach out to military youth across all branches of the service. Operation Military Kids provides camps for military youth during which they can network with other military kids in an enriching, support-ive environment.

More information on Operation Military Kids can be found at http://operationmilitarykids.org/public/home.aspx. In Louisiana, the program is housed in the LSU AgCenter, 4-H Youth Development office, and can be contacted at 225-578-2196.

ResourcesMilitary OneSource, (n.d.). When

a family member is deployed. Retrieved February 25, 2010, from http://www.military.com/spouse/fs/0,,fs_deploy_coping,00.html.

Wong, L., & Gerras, S. (2010). The effects of multiple deployments on Army adolescents. Monograph of the Strategic Studies Institute, (ISBN1-58487-423-6).

Linda Robinson, Ph.D., CFLE

How America knows what America needs

It’s your future; don’t leave it blank; complete the 2010 census.

The U.S. census counts every resident in the United States and is required by the Constitution to take place every 10 years.

An accurate 2010 census will help determine your community’s fair share of $400 billion in federal funds each year for things like:

• Hospitals

• Job training centers

• Schools

• Senior centers

• Bridges, tunnels and other public works projects

• Emergency services

The data collected by the census also helps determine the number of seats each state has in the U.S. House of Representatives.

Learn more at 2010Census.gov. Louisiana can’t move forward until you mail it back.

In March 2010, census forms will be delivered to every residence in the United States and Puerto Rico. When you receive yours, just answer the 10 short questions and then mail the form back in the postage-paid envelope provided with it.

If you don’t mail the form back, you may receive a visit from a cen-sus taker, who will ask you the questions from the form.

The majority of the country will receive English-only materials. Households in areas with high concentrations of non-English-speaking residents may receive a bilingual form.

Any personal data you provide is protected under federal law.

Would life in your community be better if:• You had access to new hospitals and senior centers or enhanced

health care services for ill or aging family members?

• Your children could learn in new or improved schools or child care centers?

• Your commute to work was safer and less congested thanks to better roads or expanded public transportation options?

• Your local emergency services providers had up-to-date maps to ensure faster response in a crisis?

• Your local markets could better deliver goods and services to your community?

The 2010 census will be a snapshot of our nation’s population – capturing our changing and diverse America in a fleeting moment in time. But this historic event will do more than tell us who we are as a nation today.

It will affect: Your community’s future, the state’s future, your par-ish’s future and your future.

Annrose Guarino, Ph.D., RD, LDN


Avoid costly identity theftAccording to the Federal Trade Commission, there were more than 8 mil-

lion identity theft victims in 2006 and 2007. There is a global black market for stolen names, addresses, birth dates, Social Security numbers, computer log-ons and passwords.

The average theft is $4,000 in fraudulent charges, and 16 percent of victims –mostly debit card victims –end up having to pay some or all of the costs of the fraudulent purchases. You might not have any recourse if fraudulent charges are made in your name and you don’t dispute them promptly with your credit card company.

Adding to the toll, identity theft can take anywhere from 80 hours up to a year to clean up – just to clear your name and restore your credit.

There are two common kinds of identity theft. Account takeover is when the thieves steal your account numbers and use them. Application fraud is when the thieves open new accounts in your name.

How do they do it? They steal wallets, steal or open your mail, go through your trash, steal information from where you work or do business, or complete a change of address form to divert your mail.

How do you protect yourself? • Do not let your wallet or purse get stolen. • Your Social Security number is the key to credit and banking accounts and

the main target of criminals. Be sure your Social Security number is not on your driver’s license, your checks or any other identification. Do not carry your Social Security card in your wallet, and do not put your Social Security number on your checks.

• Your checks should only have your name and address printed on them and no other identifying information.

• If you order new checks, do not have them sent to your house. Pick them up at the bank.

• Never give out your Social Security number or any credit or debit card numbers over the phone.

• Do not use the last four digits of your Social Security number when creating passwords or personal identification numbers (PIN numbers). AARP has suggested you carry a copy (not the original) of your Medicare card in your wallet and cut off the last 4 numbers on the copy.

• Do not mail checks to pay bills from your home mailbox. Put your mail in a locked post office box before the last pickup of the day.

• Guard your mail and your trash. Have your mail held at the post office if you will be gone from home at any time.

• Check your credit card statement carefully for charges you did not make. • Do not leave credit card receipts behind when you make a purchase. • Do not throw pre-approved credit card offers in the trash. Use a shredder. • Get a free copy of your credit report at least once a year and check it

carefully for any accounts you did not open. Call 877-322-8228 or order it online at www.annualcreditreport.com.

• Close all accounts that have been compromised and report any thefts or fraud immediately to:

• Police –get a copy of your report so you can provide it to any creditors. • The three credit bureaus (Equifax, 888-766-0008; Experian, 888-397-3742;

and TransUnion, 800-680-7289). • All the businesses/companies or banks where you had accounts. • Sign up for the National Do Not Call Registry by calling 888-382-1222 or

online at: www.donotcall.gov.Gloria T. Nye, Ph.D., St. Landry Parish

What are some signs your debt has become a problem?• You’d have an immediate

financial crisis if you lost your job.

• You spend more than you earn.

• You must borrow to pay current bills.

• You pay for everyday expenses, like groceries, with savings or credit.

• You pay the minimum or less on your bills each month.

• You are being contacted by bill collectors.

• You’re having problems in your relationships because of money.

People at every income level who plan for future financial goals are happier and more financially successful.

So how can you ensure you’re on the road to happiness and financial success?

• Follow recommended practices. Prepare a will, have an emergency fund, follow a spending plan or budget, spend less than you earn and don’t buy more house than you can afford.

• Build and maintain your human capital. Keep your job skills current. Go back to school. Practice good health habits. Eat right and get adequate sleep and exercise.

• Pay off credit card debt. Avoid making minimum payments on credit cards.

Remember, what’s good for the economy may NOT be good for you personally.


Learn and follow money management basicsThese money management basics can pay off for you:

Start by always spending less than you earn and avoid-ing debt. Then make comparisons and shop for the best deal on everything you buy.

Try these tips, as well: • Credit – Only use credit when you absolutely must

–for needs and not for wants. Be sure to shop for the best terms and a no-interest deal or a low interest rate you can afford. Pay off balances in full each billing period, or make more than the minimum payments each month to reduce the length of time and interest you will pay. There is no such thing as “credit repair.” That is a scam. The only way to “repair” your credit is to pay your debt balances down and pay all your bills on time, and nobody else can do that for you. For more information see: www.lsuagcenter.com/en/money_business/personal_finance/credit_debt/Tips+to+Help+You+Get+Out+of+Debt.htm and www.lsuagcenter.com/en/money_business/personal_finance/money_management/You+will+survive+financially+hard+times.htm

• Employment – Invest in yourself, through education or training, as a way to improve both your earnings and your ability to maintain employment. Attend school and graduate, train to improve your skills or learn new ones and do what it takes to stay healthy. If you lose your job, or your hours or salary are reduced, cut back or stop spending immediately to avoid debt. For more information, see: www.lsuagcenter.com/en/money_business/personal_finance/money_management/Lost+Your+Job++Financial+Survival+Tips+for+the+Recession.htm

• Food – Think low fat, high fiber and five or more servings of fresh fruits and vegetables daily. Plan meals and shop with a list. Comparison shop store brands versus sales on name brands for the nonperishable items you need. Check unit pricing. Use what you already have in your freezer or pantry. Find ways to reduce spending for restaurant and fast food. For more information, see: www.lsuagcenter.com/NR/rdonlyres/9E2F57C5-3614-4FD1-8A09-9DC54C4F535B/60334/StretchingYOurFoodDollar73009.pdf and www.lsuagcenter.com/en/money_business/personal_finance/money_management/Stretching+Your+Food+Dollar.htm

• Housing – Do not buy or rent more space than you need. In addition to the payment or rent, check taxes, utility charges and insurance costs. Calculate what transportation costs will be from that location to school and work. See what you can do to reduce costs where you currently live. For more information, see: www.lsuagcenter.com/NR/rdonlyres/AACD7D77-5D04-4CED-8040-760E75189F65/60282/Gettingthemostfromwhatyouhave72809.pdf, www.lsuagcenter.com/en/money_business/personal_finance/home_ownership/charting_course_home_ownership/navigating_your_new_home/index.htm and www.lsuagcenter.com/en/family_home/home/energy_water_environmental_management/Best+Ways+to+Cut+Costs+of+Keeping+Cool.htm

• Identity Theft – Protect your Social Security number and identity from costly scams. For more information, see: www.lsuagcenter.com/en/our_offices/parishes/st.+martin/features/fcs/identity+theft.htm

• Plan – Have a spending plan, and follow it. Track spending to be sure you are following your plan. Calculate your net worth, and check it annually to know if you are making progress from year to year. For more information, see: www.lsuagcenter.com/en/money_business/personal_finance/saving_investing/sail/financial_basics/index.htm

• Save and Invest – First, save, keep and use an emergency fund to avoid debt and paying interest. Save and take advantage of any employer’s retirement plan, especially if there’s an employer match, because it is free money! Start saving early to give yourself more time for investment earnings and compound interest to work for you. Start early to save and invest for retirement. For more information on this topic, see: www.lsuagcenter.com/en/money_business/personal_finance/saving_investing/sail/investment_options/index.htm and www.lsuagcenter.com/en/money_business/personal_finance/financial_security/Strategies+for+Successful+Retirement.htm

• Transportation – Explore the possibility of carpooling with someone who lives near you, use public transportation, where available, or figure out how to use one car for your family instead of multiple cars. For more information, see: www.lsuagcenter.com/en/money_business/personal_finance/managing_tough_times/Vehicle+Maintenance++What+can+you+safely+do+yourself+to+save+money.htm

• Yes, it takes attention, time and energy to do these things, but following these money management basics will save you even more time and energy over time, because life will be easier, more drama free, and work better on a day-to-day basis, if you are financially stable. For more information, see: http://www.lsuagcenter.com/en/money_business/personal_finance/money_management/Saving+Your+Green++Resource++Finance+Conservation.htm

Gloria T. Nye, Ph.D.St. Landry Parish


Stretching your food dollarsFinding ways to save on grocer-

ies is always a good idea, especially when more has to be spent on gas for transportation or other ex-penses. And there are lots of ways you can stretch your food dollars.

When there is less to spend for food, eating out less often is a way to save money. Fast food is expen-sive. You can save by packing your own lunch for work and by bringing snacks, coffee or soft drinks from home.

There are ways you can save on groceries, too.

Getting started: • Do your homework. Once a week, sit down and plan what meals to

prepare for the whole week, or for two weeks or more at a time. Even if you do not have time to plan all your meals, start by planning your evening meals.

• Check recipes and make a list of the ingredients needed. See what food you already have at home that can be used, and buy only what you need. Review store ads for best buys.

• Have a food budget and stick to it.

Shopping: • Go shopping only once a week for perishables to save on gas. • Check ads and find which store has the best prices and products you need

and shop there. Always make, take and use a list. Stick to your list. Having a list keeps you on track and reduces the risk you will forget something and have to go back to the store.

• Have the family member who can resist impulse buying do the grocery shopping. Avoid shopping with children or other family members if they contribute to impulse buying.

• Buy mostly seasonal fruits and vegetables, which will be fresher when in season and will usually be less expensive. Avoid expensive convenience and junk foods and sugary soft drinks.

• Read the shelf tags and labels to compare unit costs; smaller or larger sizes are not always cheaper. To really save, substitute store brands for name brands. Look for store deals on the highest and lowest shelves. Compare the unit cost of items available as frozen, dried or canned.

• Buy whole chickens, which cost less than pre-cut. Buy a large package of meat; then freeze it into meal portions at home.

• Buy regular rice and potatoes instead of instant. • Finally, pay attention at the checkout to be sure you are charged the right

prices.

At home: • Cook only as much food as your family will eat to avoid waste. Save and use

leftovers. • Reduce fattening and expensive desserts. • Drink juices, water or tea instead of expensive alcoholic beverages. • Stop smoking. • Plant a garden or grow vegetable plants in pots on a patio. • Prepare more meals “from scratch.” Make your own soups, baked goods

and snacks. • Pick out three to four things you buy regularly and find ways to save on

those items. • Set aside cash in the amount you have to spend for groceries and do

not use a credit card. To cut costs, plan meals that use less-expensive ingredients. Use coupons only if they are for an item you would normally buy and will use.

Gloria T. Nye, Ph.D.St. Landry Parish

Did you know? • The more time you spend in the

store, the more likely you are to impulse buy.

• Do not shop for groceries when you are hungry. You are likely to buy more when hungry.


Living WellInformation and education at your fingertips to help you live well. Brought to you by your family and consumer sciences professionals through the National Extension Association of Family and Consumer Sciences.

Newsletter Coordinator:Annrose GuarinoFamily & Consumer Sciences School of Human EcologyLouisiana State UniversityBaton Rouge, LA 70803Phone: (225)578-4449E-mail: [email protected]


Family and Consumer SciencesSchool of Human EcologyHuman Ecology Building - LSUBaton Rouge, LA 70803-4301

Living WellApril – June 2010Volume 5, Issue 2

Family and Consumer SciencesSchool of Human Ecology

Food . Family . Finances

Highlights The 2010 census is important! ................................................... 1Super Foods for better health..................................................... 1Don’t let food packaging dates, other codes confuse you ...... 2How do you achieve financial security in tough times? .......... 3Grandparents can make major differences ............................... 4Having fun with children ............................................................. 4Clothes can make a difference in your job interview ............... 5Helping children cope with deployment .................................... 6How America knows what America needs ................................ 7 Avoid costly identity theft ........................................................... 8What are some signs your debt has become a problem? ....... 8Learn and follow money management basics .......................... 9Stretching your food dollars ......................................................10

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