Page 2 •SPRING FEVER

April 9, 2015

Page 2 •SPRING FEVER

April 9, 2015

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You don’t have to be an extreme couponer to save money on groceries.

University of Missouri Extension family financial education specialist Rebecca J. Travnichek offers tips to save you about $200 a month without spending hours clipping coupons.

• Plan meals, make a shopping list and stick to it. Avoid impulse buying. Get in, get out. Research shows that unplanned purchases add an extra 20 percent to your grocery bill.

• Paper or plastic? Choose the bags you prefer but use paper to pay for your groceries. If you do use plastic, stick with one card that offers cash back, rewards and instant discounts. Pay your balance fully each month to avoid interest charges that cancel out savings. Research shows that shoppers who pay with cash spend 12 percent less than those who pay with plastic. Take only enough cash to cover the items on your grocery list.

• Snip and save. Coupons save you money, but spend no more than 10-15 minutes a week thumbing through weekly ads or cruising websites. Only use coupons for items that you would normally purchase or use. Don’t buy an item just because you have a coupon.

• Shop around. Use grocery ads to make your weekly

Spring into savings at the grocery storeStory source:Rebecca Travnichek, 573-346-2644

menu and shopping list, but don’t drive around to 10 different stores to save, however. Driving to different stores may end up costing you more and be time-consuming.

• Go generic. Store brands have improved over time, Travnichek says. Sometimes store brands are produced by brand-name manufacturers and may cost 20 percent less. Buy or at least try generics.

• Avoid gimmick pricing. Don’t fall for 10 for $10 sales. Compare prices to make sure they are a good value. Ask yourself if you will use all of the items before they expire.

• Think big. Buy larger quantities and divide. Check the nutrition label to decide portion sizes. Check unit prices to make sure the larger quantity really is a better buy.

• Time is money. Convenience foods save you time but cost more than fresh, unprepared items.

• Stores may offer rewards or loyalty plans. These plans advertise and offer a lower price on specific items each week or offer savings at the gas pump.

• Old adages still ring true. Stockpile staples such as paper towels, toilet paper, tissues and nonperishables. Don’t go to the store when you are hungry. Leave the children at home.

For more money-saving tips, go to http://missourifamilies.org/money.

A new way of eating is making its way through the country. It’s moving slowly, thoughtfully and mindfully.

University of Missouri Extension nutrition and health specialist Vera Massey invites people to stop and smell the roses. Massey offers tips on how to focus on the present.

Mindful eating is eating with intention and attention, she says. Mindful eating is much more than just eating slowly. Appreciate, respect and enjoy the food you eat each day, she says. Be aware of physical hunger cues. Distinguish them from hunger triggered by emotions. Food won’t cure cravings caused by your emotions.

When you take cues from your body, you avoid eating in response to emotions. “Not everyone is an emotional eater, but everyone’s decisions are affected by their emotions. Learn to manage your emotions, not your food,” she says. “Ride out the wave of craving.”

Mindful eating is not a diet, she says, but you might find that you eat less as a result. “Mindful eating is about balancing how you eat with what you eat.”

There are no recipes, menus or rules. Unlike programs that restrict or prohibit certain foods, mindful eating encourages

Mindful eating leads to better livingStory source:Vera L. Massey, 573-445-9792

participants to take small portions of foods they like. “What you resist persists and gets amplified,” she says. Guilt control also helps cravings subside.

The first way to become more mindful is to tune in to your breathing, she says. In her classes, she demonstrates how to sit comfortably, feel your breath and return to breathing. This calms the body and strengthens brain function.

Massey gives the four S’s for mindful eating: Sit down, Savor each bite, Slow down and Stay in the present.

She also urges class participants to disconnect from technology and avoid multitasking while eating. Otherwise, you’ll miss the chance to savor the appearance, smell, flavor and texture of each bite.

Start your day off with a breakfast that includes protein. Let your body tell you when you are full and satisfied. Mindful eating promotes mindful cooking.

Be kind to yourself. If your resistance wears down, forgive yourself and get back on track.

To learn more, go to the University of Missouri Mindfulness Practice Center website at umsystem.edu/curators/mindfulness.

Paint is one of the least expensive and most versatile means to changing the look of a room. According to the experts from “This Old House,” 60 percent of the colors of a home that visitors perceive come from the paint on the walls. Choosing a color scheme can be challenging, which is why so many people stick with neutrals like beige and white. For those who are ready to add a spark of color, there are a few guidelines to consider.

Color theory is a science and there are rules of using color that are taught as early as a child’s first foray into art class. We know there are primary, secondary and complementary colors on the color wheel. Even novice home decorators can do well with color if they use the color wheel as their guideline.

According to HGTV, color should flow throughout a house. Every room need not be painted the same color. However, colors should be complementary enough that they flow into one another. Don’t paint one room in child’s basic primary colors, while painting other rooms in jewel tones and pastels. Stick with one theme and carry it through the house.

Once you have decided to use a bold color, first find your color inspiration. Color combinations that appear in nature are more readily accepted by people, so look for an item in nature, such as a seashell or a flowering plant that you can base your color choices on. Others

USING BOLD PAINT COLORS

pull inspiration from a particular design item. For instance, maybe an area rug strikes your fancy. Use colors that appear in the rug in the room.

Keep in mind that using bold color doesn’t mean you have to paint every wall from ceiling to floor in that color. Rather, if you’re just starting out with bold colors, select one wall to serve as an accent wall. Use that wall as your bold canvas and paint it with your chosen hue.

Some people like to experiment with a more flashy color in a smaller space. If you’re nervous about beginning in the living room or kitchen, how about trying out bold color in a smaller space, such as a powder room? A more intimate space might seem less overwhelming when painted in a bold color. Go for a deep purple or another jeweled tone. However, try to avoid greens in the bathroom, as they may reflect off of the mirror and cast a hue onto your face that makes you look unwell. Pinks and peaches will shed a rosy glow.

If you will be incorporating complementary colors into the room, use the paint color swatch as your guide. Most paint manufacturers use three or four different shades on one sample card. When selecting a complementary shade, be sure to pick from the same tone on the card. That means if you’re choosing the darkest of color #1 from a card, you’ll want to choose the darkest from color #2.

Another idea is to leave walls neutral and use bold color on design accents. For example, designers at marthastewart.com recommend painting the inside of niches, shelves or cabinets with glass doors in bright tones and the outside white to create an eye-catching space without going overboard. Put a bold color on moulding or use an appliance or a fixture in a bright color as your splash of boldness.

Remember to have balance. If you will be painting an entire room in a bold color, think about having the other decor items in neutral colors. Sofas and rugs should be neutral colors, or consider toning down a vibrant color with the use of white molding or baseboards.

All it may take is a little inspiration to get started on fun, inviting color schemes in the home. Furniture store Raymour & Flanigan offers a handy design tool for incorporating different colors into a space. Find ideas at www.raymourflanigan.com/Design-Center/Color-Story.aspx.