Packing my Suitcase the College Lifestyle’s way for ΔΔΔ’s Biennial Convention!!!

I LOVE traveling and going on trips and vacation, but I HATE packing.  The process itself is always frustrating, and I always do it incorrectly, and end up with multiple bags for just a one night trip, or I end up with a suitcase full of wrinkled clothing.  Now that I think of it, everyone I know hates packing.

This is what I normally look like as I pack for a trip.

Stressed. Confused.  A general mess.

But next Wednesday, I am leaving for ΔΔΔ’s Biennial Convention in Florida, and I am NOT going to let myself get to the point where I feel stressed out or crazy, and I am not going to pack too much, or not pack enough.  I am going to follow my list of packing tips that I have (unfortunately) learned the hard way.  You should too!

Christine’s Packing Tips:  Learned by Trial and Error

1. Make a list of exactly what you need
This avoids just throwing random clothes into your suitcase the night before, or forgetting to pack anything.  Plan each day of your trip, complete with shoes, accessories, and cosmetics.

2.  Choose “basic” items so that you can pack less
Basic items can be reused throughout your trip, so you can pack less!  Instead of bringing multiple pairs of shoes, bring just one pair of black heels that will match all of your outfits!

3. Pack dresses
This works if you are going to a business casual convention, like I am, or if you are going on a relaxing vacation!  Essentially, bringing dresses takes up less space, and they are easier to fold!

4.  Bring a purse with a long strap

While running around in the airport, it is hard juggling pulling a suitcase, holding a boarding pass, all while holding onto your purse, making sure that no one steals it.  For my trip, I am going to be using a purse that I can wrap across my body, so I won’t need to worry about it!

5.  Pack light…literally
Do not pack heavy items, such as boots, that will weigh down your luggage, and take up unnecessary room.  If you do need to pack something heavy, wear it on the trip!

6. Section items properly in your bag
I have experienced this in many trips:  on the first night of the trip, it comes time to go to bed, and I am too tired to unpack, let alone search through my luggage.  I just want put pajamas on, brush my teeth, and go to bed!!!  So, pack your bags so you can find what you need!  Put your panties in the compartments on the side of your bag, keep all outfits together, and for that first night, put your pajamas on top!

7.  Pack a cosmetic bag
It is always difficult finding all of your toiletries when they are thrown around in the black hole that is your luggage.  Putting your make up, tooth brush, and lotions in a separate bag makes it much easier to find everything!

8. Pack a bathing suit!

They do not take up that much room, and you never know when you will need it!  Chances are, even if you are going on vacation in the middle of December, the hotel you are staying in may have a pool or hot tub!

9. Keep accessories minimal
Think of bringing a few simple pieces that can be worn with many different outfits!  For example, pack pearls and plain gold earrings.  Leave those crazy magenta earrings that only work with one outfit at home!

10. Pack Febreeze and Anti-Wrinkle Spray

This is not an alternative to washing your clothing!  But no matter how carefully you fold your clothing, wrinkles while packing may be inevitable.  Also, while sitting in a suitcase for hours, your clothes may smell musty, and a little Febreeze can help!

Check out these cute, affordable BUSINESS CASUAL CLOTHES!!!
(And click on the picture to find where to buy them!!!)

The “Don’t Forget This” List:

You can always pick up a toothbrush at a drug store, but these are items to NEVER forget!

1. Cell phone (and charger!)

2. Medication

3. Identification (driver’s lisence, passport)

4.  Insurance card (Thank God I had mine when I got an ear infection while visiting Ocean City, MD  L)

Have a great trip!  Happy packing!!!

Christine Palaski is a proud sister of Delta Delta Delta at Adelphi University, where she is a nursing major.

Take a Trip to the College Lifestyles Spa!

Have fun relaxing and pampering yourself with an “at home spa!”  Dedicate an entire day to your College Lifestyles Spa so you can veg out after a rough week, or so you can get ready for that big date, simply just follow a few tips here and there so you can always be beautiful and relaxed.  I was inspired to write this blog after reading CL Intern Audrey’s article “Your Classy, Fun CL Summer…FOR LESS!”  (http://collegelifestyles.org/2010/06/cl-summer-sips-refreshing-drinks-to-keep-cool/) Following these steps at home, instead of going to a real spa, will save you LOTS of money!  Enjoy some time by yourself, or invite your sisters and friends to join you in your “spa!”

Step 1:  Meditate

This is a great way to relieve any stress from your life.  I try to do this whenever I am stressed, even if I am not having a spa day!  Find a quiet, exclusive area, and find a comfortable area on the floor to sit.  Add some scented candles to make the room have a more relaxing vibe.  Close your eyes, and deeply breathe.  Breathe in through your nose and out through your mouth.  Try to make your chest go out as much as possible as you breathe in, and feel your belly expand as you breathe out.  Think of images and sounds that relax you.  I always envision crashing waves at the beach, and think of the sound that they make.  It is amazing how this simple technique can make you feel so much better!

Step 2:  Cleanse your Body with Spa Food!

As you enjoy your day of relaxation, you do not want to be bloated, irritated, or uncomfortable.  So, avoid eating any carbonated beverages (even if they are diet!), fried foods, or foods high in refined sugars, which all will leave you feeling sluggish and puffy.  Drinking plenty of water will keep you feeling hydrated, and will contribute to your relaxed feelings.  But, since you are having a “spa” day, keep it exciting, and ditch the plain bottles of Poland Spring, and enjoy a glass of pretty spa water!

To make spa water, fill a pretty quart-sized pitcher with ice and water.  Thinly slice one cucumber and one lemon into circle shaped pieces, and add them to the water.  Next, finely chop ten fresh mint leaves and add them as well.  Give it a good stir, and enjoy!  This will keep you hydrated, relaxed, and it will help to keep your skin clear!  Also, it is just more fun to drink!!!

To continue with the theme of pretty, energizing, hydrating foods, enjoy 1 cup of plain Greek yogurt, topped with slices of orange, mint leaves, and a small drizzle of honey!  (I always try to cut the oranges into circles rather than wedges because it just looks prettier!)

For more spa food ideas, check out CL Intern Samantha’s article “CL Summer Sips: Refreshing Drinks to Keep Cool” (http://collegelifestyles.org/2010/06/cl-summer-sips-refreshing-drinks-to-keep-cool/) for healthy frozen drink ideas!  Her recipes look delicious and fun!

Step 3:  Take a Dip in a Colorful, Fragrant Bath!

Filling your tub with bath salts is a great way to relax and to just have more fun!  Buying them in the store can get expensive, but making them at home is sooo easy!  To make the salts, you will need 1 cup of Epsom salts, and ½ cup of Kosher salts.  You can leave them white and unscented, if you wish, and it will help to make your skin smooth, and will keep the bath water warm, or you can add coloring and fragrance.  Simply add a few drops of food coloring to make it colorful.  Be careful not to make the color too strong, as you can stain the tub, but if you accidentally add too much coloring, simply add more salt!  To make the salt scented, you can buy extracts at the grocery store, and add half of a capful to your salts.  Some great scent ideas are to add peppermint extract, which will make you feel energized, vanilla extract, which will make you smell delicious, or coconut extract, which will give your spa a tropical twist.  Add half of your salts to your warm bath water and enjoy!  Soak up in the tub and your skin will become soft and fragrant.  These homemade bath salts also make a great, inexpensive present for a friend or family member!

Step 4:  Exfoliate Your Skin

As you wash yourself in the salt-filled tub, use this homemade exfoliator to make your skin smooth!  The exfoiliator will take off any dry, bumpy parts of your skin and will moisturize your entire body, no matter what your skin type is.  To make it, pour a quarter cup of sugar into a plastic container, and pour canola oil over it until the sugar is wet.  Mix it to form a thick paste, and gently rub it over your skin.  Then, rinse and wash it off with your favorite soap.

*This may be too harsh for your face, so just use it on your body.  It is great for elbows and legs!

Step 5:  Make a Face Mask

This homemade face mask will help to keep your skin smooth, and will help to get rid of any acne and oiliness that you may have!  Mix ¼ cup of un-cooked old-fashioned oatmeal with ½ cup of cold green tea.  Add two teaspoons of honey and mix well.  Before applying it to your face, wet your face with a wash cloth, and then massage the mixture onto your face, avoiding your eyes.  The best part about this face mask?  You have to keep it on for 15 minutes, so in the meantime, you can sit and relax, or do whatever you want!!!  Wash the mask off with your favorite facial cleanser and enjoy your beautiful skin!  The oatmeal will make your skin smooth, while the green tea acts as an astringent.  The honey will help to pull out any dirt or bacteria from your skin.

Follow these steps so you can stay relaxed, beautiful, and classy!  How do you pamper yourself at home for cheap?

Christine Palaski is an intern with College Lifestyles.  She is a proud sister of Delta Delta Delta at Adelphi University.

Holiday Do: Cranberry Acorn Squash

My favorite part about the winter season is the large variety of squash available in the grocery store. It’s a really fun veggie to cook with because there are so many different varieties. I tweaked a recipe for acorn squash during Thanksgiving and my family loved it (so if you end up hating it, I take full responsibility). It’s super easy and your friends will think you are very festive for breakin’ out the cranberries and actually make them taste good. Here goes:

Cranberry Acorn Squash

Ingredients

1 acorn squash

1 cup reduced sugar/calorie maple syrup

2 cups fresh cranberries

cinnamon to taste

Instructions

- Wash squash thoroughly. Cut in half. Use a large spoon to scrape out the guts and seeds.

- To cook the squash, either:

1. COOK: face up in the oven at 350F for 30 minutes OR

2. STEAM: put 1/2 – 1 in. water in a large pot, medium heat for 15 minutes

- Meanwhile, put a little olive oil in a frying pan to moisture it. Cook 2c. cranberries over medium to medium-lo heat, stir frequently. Cranberries like to *pop*, so watch out! Once it forms a jelly-like mixture, set it aside. Mix the cooked cranberries with 1 c. maple syrup. This is your topping for the acorn squash.

- The squash is done when you can poke a fork all the way through the hardest part of the squash. It should be mushy, that’s good. Once it’s done, take it out, put a few tablespoons of the cranberry/maple syrup mixture on top.

- Sprinkle some cinnamon on your squash and enjoy! If you are into that whole “butter thing,” add a little pat before you put on the cranberry mixture

Christine is a senior Nutrition Science major at Baylor University. She’s good at keeping recipes simple, nutritious, and tasty, which keeps her mind, body, and soul happy  :-)

21st Century Plague: the Sitting Disease

Scared of swine flu? Staph? Food poisoning? (If not, then clearly you haven’t taken Microbiology).

Well here’s another one to add to the list: the Sitting Disease.

Basically, our lives can be described as a series of chairs. Humans move from chair to chair to chair throughout the day. It’s like this: you wake up, sit down to eat breakfast (CHAIR), then you get in your car (CHAIR), get to work and type at your computer (CHAIR), drive back home, eat dinner (CHAIR), and watch TV (CHAIR) until you get tired and go back to sleep (recumbent CHAIR). Another way to think about it: after a drive on that annual family road trip, you are exhausted. But what have you been doing all day? SITTING! (And eating gas station food, nonetheless).

So what is the result of all this sitting? According to Marc Hamilton, Ph. D., associate professor of biomedical sciences at the University of Missouri, your muscles begin to metabolically shut down. Circulation slows to muscles, especially the big ones, and you burn less calories. Technology hasn’t exactly helped either. You can shop, pay bills, make a living, and with Twitter and Facebook, even catch up with friends without engaging your leg muscles and standing. In addition, we are eating the same foods but moving a lot less. SD also results in poor posture and weakened muscles, not to mention eyestrain and carpal tunnel from your computer.

But, wait, there’s more (RIP Billy Mays). Genevieve Healy, Ph.D., a research fellow at the Cancer Prevention Research Centre of the University of Queensland in Australia, says that humans are so sedentary (with 8-10 hr workdays) that even our time at the gym cannot counteract the harmful effects of SD. Ok, NOW I have your attention!

So what’s a classy CL lady to do? Believe it or not, fidgeting, moving, and walking throughout the day get your metabolism going. Fidgeters are known for burning more calories and being more fit (not to mention annoying all of us with their constant pen clicking). In addition, a consistent exercise routine can help counteract the effects of SD to a certain extent.

Here are some suggestions from Women’s Health on how to combat Sitting Syndrome:

Instead of: Sitting at your desk…Stand at your desk

Instead of: Riding the elevator…Take the stairs

Instead of: Calling for takeout…Cook at home

Instead of: Talking on the phone seated…Pace while chatting

Instead of: E-mailing a coworker…Walk to her office

Instead of: Watching TV…Watch TV at the gym while exercising

Instead of: Folding clothes while seated…Stand and fold clothes (or stand at a football game!)

You now have permission to annoy us all with your finger/foot tapping, pen clicking, and constant stretching. Happy movements!

Sources for this article:

Women’s Health: Sedentary Lifestyle: Your Body’s Biggest Enemy

The Center for Consumer Freedom: Sitting Disease: Obesity’s True Culprit

USA Today: Q&A How to drop pounds with all-day activities, not exercise

ScienceDaily: Sitting May Increase Risk of Disease

Christine is a Nutrition Science senior at Baylor University. Christine is known for fidgeting,  probably due to the quantities of coffee rather than the caloric “feel the” burn.

Foods You Aren’t Getting Enough of… part 1: Spinach

When you think of the word spinach, what comes to mind?

1. Ew. Ick. Blah.
2. Popeye (the sailorman…)
3. Super nutritious, delicious, and wonderful

Believe it or not, the answer is C (are you shocked?). Spinach is a food that is packed full of nutrients. I’m talkin’ about vitamin A, C, E, and K along with magnesium, manganese, folate, vitamin B2, calcium, potassium, vitamin B6, folic acid, copper, protein phosphorous, zinc, niacin, selenium and omega-3 fatty acids.

Whew! After you maintain normal breathing and stop reading that list, are you still stumped as to why spinach is good for you? Here is another great reason: iron. Most females do not get near enough iron in their diet. You lose iron when you have any type of blood loss. Thus, women are more susceptible because they lose more blood every month than men (if you cannot figure out why, just ask mom, female friends, Bill Nye…they can explain).

Iron helps your blood carry oxygen to cells and keeps your blood healthy. Iron is a nutrient that is also necessary for fetal development. It is best to have good iron reserves BEFORE you are pregnant. Even if you are not planning to have a child presently, you should be eating plenty of iron to build up your stores.

There is a problem with iron: it is hard to absorb. The best sources are meat (called heme iron sources), but there are also vegetarian sources (called nonheme iron, think beans, lentils, fortified bread/cereal). To increase your iron absorption, eat a vitamin C-rich food (like an orange) with the spinach. There is no need to take a supplement unless you are anemic or pregnant.

Christine, thanks for regurgitating textbook definitions, but how can I make spinach tasty?

Oh, well, first off, thanks for asking, you are so sweet!

But really, you can do a lot with spinach:

-  Salad: mandarin oranges, nuts, dried cranberries, plus a sweet dressing

-  Sandwiches: use it instead of iceberg lettuce, which has little to no nutrients

-  Smoothie: 1 banana, 1 c milk, ½ c fruit (blueberries/strawberries) + 2 c. spinach. Makes a cool green color. Honestly, you cannot taste the spinach, plus it’s so good for you, how can you say no?

-  Dips, casseroles, pastas, etc.

Sources and resources:

Food Network spinach recipes

Mypyramid.gov on iron

Wikipedia on spinach

Christine is a Nutrition Science student at Baylor University, GRADUATING IN 4 WEEKS! Christine is also a green spinach eatin’ machine.

What To Do If Your Roommate Gets the Flu

10 preventatives for “Achoo!”

In light of my roommate getting the flu last week and our subsequent drive to the emergency clinic, I gathered a bit of life experience that needs sharing with y’all. See Caroline’s article on How Not to Get the Flu and have Roomie read it too, thereby preventing the spread in the first place.

- Know the differences between cold and the flu symptoms. Take this easy quiz at Mayo Clinic to find out. Note: the flu has a quick onset, muscle aches, headache, dry cough. If you have over 103 degree fever, have someone take you to the hospital.

- Wash your hands. Such a simple thing, yet so few people do it correctly. The power of hand washing comes from scrubbing/friction, so make sure to wash your hands thoroughly. Sing “Happy Birthday” twice and that’ll do it.

- Sanitize knobs, toilet handles, microwave buttons, dishwasher switches, etc. If you use Lysol wipes, make sure to use a different sheet per surface. Example: if you wipe the microwave buttons and then the doorknob, get a new sheet.

- If you feel run down, start taking some Vitamin C, but be reasonable and do not go overboard. There are mixed studies on the preventative action of Vitamin C. See the Women’s Health article on the immunity diet.

- Don’t freak out. Yes, cleaning all surfaces with multiple wipes can a great way to develop your procrastination techniques. However, try not to dwell on the fact that the flu is living/reproducing in your apartment/dorm. Positive thinking has a great placebo effect. “I will not get the flu, I will not get the flu…”

- But IF you freak out…go to your school or local health clinic. They will probably give you Tamiflu, which will help reduce the flu symptoms (if you get it) by up to 30%. It is too late to get a flu shot if your roommate already has the flu.

- 5 foot personal bubble. Roomie will understand that you do not want her germs. She can take a rain check on that bear hug. Remember, smiles are still visible from 5 feet away. Make up for your extreme physical distance by making her tea, getting her saltines, etc.

- After Roomie gets over it, wash everything. Sheets, hand towels, clothes, couch covers. An old wives tale, but it couldn’t hurt to wash everything.

- Be a team player. Meaning, if you do all of the above and still manage to get the flu, go get medicine. You will not gain any cool points for “surviving” the flu exposure, then actually getting the flu yourself, and then giving it to everyone else. Also, if you get the flu, it’s not the end of the world. You will feel bad for a few days, then go back to your normal life. Do not go to class if you have the flu, your teachers and fellow students will thank you!

So, what happened to me? Did I get the flu from my roommate?

I like to think that I have a strong immune system after several years of eating right, exercising, and “Happy Birthday” hand washing. However, on Friday evening, my arrogance got the best of me. I was humbled when I experienced some flu-like symptoms, including high-grade fever, achy muscles, sore throat, and fatigue. Thankfully, the fever broke within 16 hours of the onset and I allowed myself two full days of rest with plenty of fluids, saltines, and a few hours of weird Discovery Health shows. I am happy to say that I am 100% better and can successfully say that I did not get the flu from my roommate. Therefore, the list works!

One more thing…When you start feeling abnormally weak, that’s your body telling you to slow down, so listen up!

More resources:

Women’s Health Flu resource center

Immunity and Exercise

Youtube Panda Sneeze – don’t let this happen to you!

Christine is a Nutrition Sciences at Baylor University. She loves black beans, the elliptical machine, and the Panda Sneeze.

Plastics: a Numbers Game

So we know that humans waste a lot of stuff,

but what exactly is “a lot of stuff?”

- 20 million tons of electronic waste is thrown away each year (Discovery channel)

- We fill landfills with 100 million tons of trash each year (HowStuffWorks.com)

What’s an easy way to prevent the “wastage” of stuff? RECYCLING! Lately, I’ve gotten into a recycling binge, but I was not sure what plastics could/could not be recycled. Here’s a list explaining what the plastic numbers indicate (at the bottom of the container).

Easy to recycle numbers: 1,2, 6.

Your local recycling plant can handle this, no problem

#1 soda and water bottles, common products

#2 laundry detergents, bleaches, milk, shampoo, motor oil, toys

#6 coffee cups, cutlery, meat trays, packing peanuts

Not as easy: 3, 4, 5.

Takes more labor for the recycling plant, means YOU have to do more to get it recycled

#3 plastic pipes, shower curtains, medical tubing, baby bottle nipples

#4 grocery/sandwich bags, wrapping films

#5 Tupperware, medicine containers

Hardest: 7.

Recycling plants are not equipped to recycle these. See the websites below to find a location to recycle it

#7 These products may not even have a number. Return to the product manufacture or look at websites below.

These websites can help YOU recycle:

- Earth 911 Give your zip code, find out where to recycle almost anything. They have an iPhone app: iRecycle

- My Green Electronics: punch in your zip code, find a local business that can recycle your electronics

- 8 Ways to Not Get Tricked While Going Green

- 10 Things You Can Do To Help Save the Earth

Resources

How to Recycle Different Types of Plastic

How stuff (recycling) works

How Recycling Works: part 2

Christine is a Nutrition Science student at Baylor University. She loves black beans, the elliptical machine, and a little kick of caffeine.

How to reduce your bill: part 4

Go Green, Save Green

For the last few weeks, I wrote about how to reduce your food bill by purchasing local/in season produce, using coupons, and being aware of the grocery stores tricks. This week I will discuss how to reduce your overall bill by using less stuff and re-using more resources. Again, these ideas circulate around one concept: convenience vs. cash.

Food

1. Stick to the serving size of the food. For example: ice cream. Serving size is ½ cup, but do you actually eat ½ cup? (That’s one ice cream “scoop.”) Eating the serving size will be a guide for portion control AND the product will last longer, saving you money.
2. Take home leftovers and actually eat them. I have friends who eat half the plate and do not get a “doggie bag,” thus throwing away all that food. Waste-full.
3. Wait for the sale for special items. Again, convenience vs. cash.
4. Alternative meat sources. I will not preach from my vegetarian soapbox (for very long), but beans are a cheap way to get protein. Meat is highest costing item on the meal ticket, so reconsider your choices if you are on a budget. When you are in a restaurant, the non-meat items typically cost less (not counting fish). Not eating meat also decreases your carbon footprint. Ok, stepping off the box now…
5. Limit alcohol purchases. Just another expense! Not to mention your body processes it like a fat…stepping off the second, much smaller soap box now…

Bags

1. Take reusable canvas bags to all stores (not just the grocery store). Take them to non-food related stores (think clothes, Michael’s, etc) to decrease your plastic bag usage. If you do decide to use plastic bags, try to reuse them for something else. Example: my mom uses plastic grocery bags for dog walks.
2. Tell the cashier you can carry it. Personally, I do not need a plastic bag for my newly purchased mascara. It fits just fine in my purse, thanks.

Reusable containers

1. Get a Nalgene. You can refill it with virtually anything, except hot drinks. See below.
2. Get a reusable container for hot beverages. This includes coffee! Starbucks has really fun containers. Plus you get a 10% discount (that’s sales tax!) when you bring your own container. Look at Amazon for great discounts on  mugs.
3. Don’t purchase plastic water bottles. The quality of water is not that different from the tap. Use yourNalgene to transport it! If you want filtered water, purchase a filter, but still use that Nalgene. You can also get stainless steel reusable containers.
4. Have a glass bottle or beverage container? Why not save it and re-use as a glass or a vase? Pom glasses are good for this.

Paper

1. Email companies to get your name off junk email lists. You just throw away junk mail anyways, right? So why not prevent it in the first place?
2. Keep a tray of slightly used paper for scratch work. Say you accidentally print a web page. Save that paper and use the back when you need a scratch piece.
3. Keep printing to a minimum. Think of it as an exercise for your photographic memory.
4. Borrow books from your friends. Books are expensive, especially hardbacks.

Energy

1. Unplug electronics when not in use. Especially if you are going on vacation.
   

   Turn off da light, turn off da light

2. Turn off lights switches when you leave the room. Your light bulbs will last longer, you will save money on your energy bill and help the environment…what could be better?
3. Reconsider when/where you drive. Can you walk or ride your bike instead? Yes, it may take longer, but what is ten minutes in your day? We could all use some more physical activity! Take this time to listen to your iPod or call your mom to tell her how much money you save by reading blog posts. Also, going over 60mph decreases your gas mileage. Not speeding = not getting speeding tickets, surprisingly.
4. And, most obviously of all…RECYCLE! Next week I will post on how to recycle just about anything.

Don’t be a mooch, but be smart. Not to say that I haven’t read for a few hours at an unnamed book store without actually purchasing the book…but I try not to make that a habit. Know about your surroundings and how to get the best value out of what’s been given to you. Surf the web for green websites that show you have to get more from your dollar.

The above list is by no means exclusive, there are many more ways to save money by using less and reusing more. If the list seems too large, start small by making one change a week. Keep a list of what you HAVEN’T purchased and you will notice what a big difference it has made.

By using less stuff and reusing your resources, you can save money AND eliminate your impact on the environment. What a good deal!

Cool green links:

Discovery Channels complete guide to easy green

Go Green Without Spending Too Much Green By Kaitlyn, a CL intern

Christine is a Nutrition Science student at Baylor University. She loves black beans, the elliptical machine, and a little kick of caffeine.

How to Reduce Your Food Bill: part 3

Mainly talking about coupons (see previous week’s about saving money on your groceries and by eating in season food). I also some non-food related ways that you can earn money/get free stuff.

Once you leave the store with your receipt that says, “You saved $12.56 today,” don’t ya feel good? It gives you a sneaky feeling, as if you know something thatsomeone else doesn’t. And who hates that feeling?!?!

Keep in mind that using coupons is not an excuse to purchase an item that you don’t need/would never use! That mindset is how companies get you to spend money. Prime example: the “movie dump cart” BUY 5 FOR $25. Back up: was that a planned purchase? If not, you just lost money.

Make sure you check the expiration dates of your coupons. Nothing is more disappointing than finding an excellent save and then having to recycle it (note, not trashing it).

Where will you find these coupons? See below:

1. Go to company websites. Morningstar Farms, Kashi, Healthy Choice…these companies all have coupons online, if you know where to look.
2. Don’t see a coupon on their website? Subscribe to their email list. Some companies will produce a monthly newsletter (Kashi’s here) where coupons lurk.
3. Look at weekly ads online. Look for items that you would NORMALLY BUY. Remember: buy more ≠ save more. Especially if under normal circumstances you would not have purchased it (without the coupon).
4. Always check the back of your receipts. Coupons lurk here.
5. Become a member of the rewards club for your store. Note: some grocery stores may not have this.
6. Look for restaurant coupons, especially monthly specials.
7. Watch out for tricky coupons! Aka, “buy item A, get item B half off.” If you have never used/will never use item B, power-walk away (do not run, this is how people get hurt). They want you to purchase item B. If you cave, you eliminate the savings of item A by purchasing item B. Don’t be pressured into it. Walk away!
8. Become a fan on Facebook/follow on Twitter. Finally, your experience in Facebook stalking pays off. Look up your favorite band, sometimes they have free music…Wait, music that is free AND legal? Especially crucial for iTunes users. Also check out Noisetrade.com for more free AND legal music.
9. Read magazines. Coupons all over the place! Get rewarded for reading the latest gossip magazine.
10. Look for websites that offer online surveys AND pay you for it. Youdata does this. Fill out some surveys, get some free cash.

Next week: Go Green, Save Green. Small lifestyle choices that will save you money.

Christine is a Nutrition Science student at Baylor University. She loves black beans, the elliptical machine, and a little kick of caffeine.

How to Reduce Your Food Bill: part 2

Grocery Store Tricks & How You Can Fight Back

The grocery store has several tricks to get you, the consumer, to buy more things and stay in the store longer. But you don’t want to spend more money than you have to, so what’s a girl to do? Here I have a list of gimmicks/tricks the store uses. By learning about these tricks, you can become an informed consumer and make better choices.

Many of the tricks involve one concept: convenience vs. cash. Are you willing to pay more for that special basil pasta sauce, or can you make it at home and save money? You could buy that Lean Cuisine for $2.50 or you could make an equal (or better!) meal at home by purchasing the raw ingredients. Is the time that it takes to prepare a meal worth the added cost for the convenience item? Your call!

1. List. List. Did I say list?!?! Stick to it, don’t fall astray! If you derail from it, you will have unnecessary spending and impulse buying.
2. Notice how they place certain items at the checkout? This is when you are more susceptible to an impulse buy because you have to wait your turn at the checkout. Don’t succumb. Have patience, young super saver. Fight the urge.
3. Look at the unit price. Might need to yank out your reading glasses, because the unit price is the itty bitty tiny writing on the price label. It is the cost per ounce of the product. The heavier the volume/weight of the container, the lower the unit price*. But please see #4 below to clarify the asterisk…
4. Buying in bulk ≠ always saving money. Didn’t your mother ever tell you to not use qualifiers (always, never)? You will not save money by buying bulk. Check the unit price on the small and large container. Sometimes the small containers cost as much as the larg container in terms of unit price. Personally, I am tempted to eat more if I have a gi-normous container versus a smaller one, so I would rather purchase the smaller one, finish it, and then come back to the store to purchase a second.
5. Buy things that are not pre-prepared. Raw items are usually cheaper than the pre-prepared ones. This means you purchase all ingredients: the spices, the oil, the chicken. Think rotisserie chicken vs. raw chicken or sushi at H-E-B versus making it yourself. Think of all the knowledge you will gain by cutting that pineapple yourself instead of buying it pre-cut. Now think dollar signs and money saving. Cha-ching!
6. Don’t purchase something until you run out of it. A “no duh” statement, but true.
7. A little hint for next week’s blog: COUPONS. Stick it to the (grocery store) man by saving money!
8. Stores put the most popular items at eye level. This means that the cheaper items are above or way below eye level. Notice how bright and colorful they are, then see #9…
9. Store brands. Store brand quality is comparable to some name brands. Especially true for canned products (but make sure to wash off the sodium before eating!).
10. Watch for “dump carts.” These are “sale” items all thrown into a basket and give the false appearance of a sale. Truth: the items may be regular price.
11. Watch for “end of aisle” sales. Same Truth: the items may be regular price. The flashy colors are to grab your attention and your money.
12. Get a smaller basket. Not only will you purchase less, but also you can people-weave to get out of the store faster.
13. Shop no more than once a week. More shopping = more spending.
14. Don’t rush, but don’t linger either. The longer you are in there, the higher the probability of buying extra stuff.
15. Arrange your list in the flow of the store. You will get in/out faster. It takes less than 5 minutes to do this and you will eventually get in the habit of doing it.
16. Watch out for the “discontinued” gimmick. Yeah, your favorite deodorant may be discontinued, but you don’t have to buy 5 sticks at the “discounted” price.
17. The aromatic smells. Yes, it’s true! Most stores will put the bakery very close to the entrance of the store. Why? To reel you in with the wholesome smell of baked bread, slow you down, and keep you in the store.
18. Organic items are more expensive. Up to TWO TIMES more expensive as regular products. If you’re on a budget, normal produce will do just fine.
19. Watch out for FIFO. No, that’s not fee fi foo fum. It means First In First Out. Grocery stores put items with sooner expiration dates closer to the front of the display. So check your yogurt, meat, bread, etc. to see if what you are purchasing expires in a few days. If it does, then you will throw it away, which means that you will come back to the store and buy even more. See the trend? This happened to me once…but never again!

It is completely ok to buy convenience items, don’t get me wrong. For example, if frozen broccoli is the only way you will ever eat broccoli, then by all means, eat it! But, if you are on a budget, think how long it takes to wash raw broccoli, then chop it, then cook it…we are probably talking about less than 10 minutes. Betcha it takes that long to defrost/cook it in the microwave! You will also get more nutrients out of fresh broccoli than frozen (less sodium, more Vitamin C, etc).

Tune in next week for part 3: COUPONS!

Christine is a Nutrition Science student at Baylor University. She loves black beans, the elliptical machine, and a little kick of caffeine.

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