Stress Hardiness:
Moving on After Loss or Change

Food for Life:
Living Long and Healthy

Eating on a Budget:
Frugal for Life

Nutrition for the Young Family

Magazine Feature: Nurse takes her practice solo, Business Lexington, November 2007

Video Feature: Portrayal of a nurse during 1833 Lexington Cholera Epidemic, October 2006

Audio Feature: Health Matters
Radio Interview, August 2006

Ace Magazine: The Lunatic Asylum: Lex in the Age of Cholera,
April 2007

Eating on a Budget:
Frugal For Life
by Terry Foody, R.N.

Why is this so hard to do?  There may be several reasons.  We like to have our meals served to us, when we want them and in large quantities.  For some, eating is equated more with entertainment than nourishment.  And then, there’s the twist that we are slightly greedy consumers.  Americans overeat and overspend – we are over weight and in debt: in others words, fat & broke.
Large portions and quantity spending (The “bigger is better” idea). We need to ask ourselves: How did I get this way?  Do I want to make some changes for my health and pocketbook?

Use Consumer Awareness in food selections, as in buying other commodities. Nutrition first!  Explore the recommended guidelines at www.mypyramid.gov.
Try to get basic nutrition needs every day or at least a few times during the week.

Make choices for sustenance: “The supporting of life or health….nourishment.”
How do I want to sustain myself (my family)?

How can I increase value of my health/life/money through my food choices?

GETTING STARTED :

Be realistic about income/assets.  How much can be spent on food? Where is my food budget going?  Do I need to spend less in “putting food on the table? “

Look at habits and patterns: home, work, extended family, eating out, with friends? What am I eating out or at home that drains $?  Desserts, high-tip eateries, snacks with TV & computer, athletic events, movies, drive- through windows at all hours, coffee drinks?

Am I over-mixing Love with Food: Emotional eating, guilt, reward (or manipulative) spending on food treats for self, spouse, kids, grandkids, parents, friends, pets.

Where can I change?  What am I willing to do?  What can I stop/start doing? 
Make one change at a time.
Try one new healthy food/eating pattern.  (Example – If you “never eat breakfast”, can you eat one slice of whole wheat toast on Mondays).

Remember:  Choices of value with money for food = value for my health and life.

IDEAS AND TIPS:

Family:
Offer simple meals for a busy family or one with small children.  Encourage all to help with menu suggestions and meal preparation.
Try casseroles, salads, soups, pizza, Mexican foods with low-cost ingredients.
Raise a garden together.   Cook at home as much as possible.
Keep track of staples/supplies for basic & favorite meals.
Use leftovers.  Be creative with meals.  Mix leftovers with something new for a fresh dish tonight.
 
Alone:
Enhance simple basic foods – oatmeal with fruit and nuts.
Take advantage of free food at work, meetings, athletic, church and social gatherings.
Fix meals in quantity and freeze some for later.
Buy quality protein items and stretch for many meals.
Buy small amount of a few fruits/vegs. to avoid spoilage.

Dining out:
Get nutrient quality in selections.
Divide in half for second meal, and enhance the leftovers later.
Restaurant coupons/ half price meals.
Kids eat free.
Lunch specials.
Keep it simple at drive-through window: small, short order (and not too often!)

Shopping:
Use Coupons. (only if you need the item and it’s nutrient-rich)
Try store brands and specials.
Simple foods v convenient.  The less processing and packaging, the better.
Buy foods in season.
Compare unit prices.
Avoid trendy items, unless your taste, values.
Use restraint with pop, candy, cookies, coffee drinks etc. (They are treats, not staples)!
Search for bargains in different neighborhoods.
Buy in bulk, split with friend.
Shop off hours, when not hungry if possible.
Enlist the children to help find bargains.

Other sources: www.cdc.gov.,   www.austin360.com, Crider & Rice, “Trim the fat from your food budget”.   www.thehomeschoolmom.com, Resinger, “Thirteen easy ways to reduce your food budget”. U. of TN. Extension, Greer, “Planning a Food Budget”.  U. of KY Cooperative Extension, Bastin, “Dinner on a Dollar”.