Author Archives for Samantha Kennedy, M.S.

Prepare for a disaster before it happens.

Here in Florida, hurricane season runs from June 1 – November 30, which means it’s time once again to prepare.  Hopefully, we won’t be affected by a storm, but it’s better to be prepared than to be caught off-guard with no time left to get ready.

One of the most overlooked segments of disaster preparation is securing important financial documents and other important papers.  Here are three things you must do in order to plan for financial recovery after a disaster:

  • Gather important papers and documents
  • Prepare a home inventory
  • Ensure that your insurance is adequate to cover your needs in the event of disaster

Important Papers
Many of us know how stressful it can be to have to look for important papers in a “mini-emergency” situation.  Whether you tore up the house looking for your Social Security card the last time you started a new job, spent an afternoon trying to track down a birth certificate for school enrollment, or just hunted down your passport before your last vacation, you probably know that tracking down a “few pieces of paper” takes time and brings stress.  Protect those valuable papers and your financial future now.  It is important to keep many of your important documents and paperwork in a fireproof and waterproof container.

Always keep these things with you:

  • Photo ID
  • Medical information, such as blood type, health conditions, allergies, and your doctor’s name, address, and phone number
  • Credit cards
  • Cash for emergencies
  • Emergency contact information

On-the-Go Papers and Documents
Prepare a special packet in case of disaster.  You can store many of these documents electronically on a CD, disk, or USB flash drive.  You can scan some of these original documents into your computer or have them scanned in so that you can have an electronic archive.  Keep this packet together in one accessible but secure place so you can “grab them and go.”

Include these items:

  • Checking and banking account numbers and bank names
  • List of savings and investments; include CDs, stocks, bonds, and mutual funds
  • Credit card safety record
  • Household inventory
  • Insurance policies, with the name of the company, type of policy, and policy number
  • Copy of wills, trust documents, Living Wills/Advance Directives
  • Titles (house, car, other property)
  • Certificates (or copies): birth, marriage, divorce, death, adoption
  • Passports
  • Educational Records

For more information, please read the publication “Disaster Planning: Important Papers and Documents” by Josephine Turner.

Doing more with dairy.

Yogurt is a very versatile food.  Not only does it pack quite a healthy punch, providing lots of needed protein and calcium, but it’s also great for other uses as well!  Try these tips:

For smoother skin.  The lactic acid found in yogurt gently exfoliates the top layers of skin, which helps to clear up blemishes and discolorations.  To make a mask, mix 1 cup of plain Greek yogurt with 2 to 3 drops of almond or olive oil and a tablespoon of honey.  Apply the mixture evenly to your face, leave it on for 20 to 30 minutes, then rinse it off and pat your skin dry.  The result?  More radiant skin!

For brighter brass.  Again, the lactic acid in yogurt will help remove the tarnish from brass.  Here’s how to make those candlesticks sparkle: Wipe each piece with a damp cloth.  Then scoop a few tablespoons of plain yogurt onto a clean, dry rag and rub over each piece until the tarnish is gone.  Wipe off the excess yogurt, wash each piece with soap and hot water, and buff with a clean rag for a serious shine.

For a calm tummy.  Some yogurts contain beneficial bacteria called probiotics, which help balance your gut’s microflora and keep your digestive tract on the right track.  The most effective probiotic yogurts are those that contain at least one billion colony-forming units (CFUs) of live cultures.  This information can be found either on the label or on the product’s website.

Source: Health, November 2011

These super smoothies pack a powerful punch.

Looking for a quick, delicious breakfast or a a cool, refreshing snack?  Try these!  Just blend all the ingredients and enjoy.

Banana Spice Smoothie

2 ripe bananas
2 c. vanilla kefir
1/2 tsp. cinnamon
1/8 tsp. nutmeg
1/8 tsp. allspice
12 ice cubes

Clean Breeze Smoothie

1 small cucumber, chopped
2 ripe kiwis, peeled
1 c. ginger-flavored kombucha
1/2 c. lowfat plain Greek yogurt
2 Tbsp. fresh cilantro
6 ice cubes

“Get Your Orange” Flax Smoothie

2 c. frozen peach slices
1 c. carrot juice
1 c. orange juice
2 Tbsp. ground flaxseed
1 Tbsp. chopped fresh ginger

Pomegranate Berry Smoothie

2 c. frozen mixed berries
1 c. pomegranate juice
1 banana
1/2 c. nonfat cottage cheese
1/2 c. water

Tofu Tropic Smoothie

2 c. diced frozen mango
1 1/2 c. pineapple juice
3/4 c. silken tofu
1/4 c. lime juice
1 tsp. lime zest

Source: Eating Well magazine.

Come on, get crunchy!

Today’s green tip: embrace your inner celery lover!

celery

There’s a myth about celery: It contains fewer calories than are spent eating it.

Whether this is true or not – it has never been proven – celery is a very low calorie food, with only 16 calories per 1-cup serving.  And while its satisfying crunch and mild grassy flavor are good enough reasons to enjoy this veggie, its rich dose of bone benefiting vitamin K is an even better one.

When shopping for celery, choose glossy, tight bunches with bright green leaves.  Celery can be stored up to two weeks in a plastic bag in the refrigerator.  Always wash thoroughly before using to remove any dirt or pesticide residue.   And don’t discard the leaves!  Celery leaves make a delicious addition to salads and soups.

Want to try something different?  Here’s a twist on the ol’ celery and peanut butter combination:

Stir-Fried Celery with Peanuts

Prep all the ingredients before you begin the stir-fry.  Once the skillet is hot, the dish cooks in minutes.  Cut zest from the orange with a vegetable peeler before you juice it.

Ingredients:

2 strips (2 by 1/2 inch) orange zest
1/3 c. fresh orange juice
2 Tbsp. reduced sodium tamari OR soy sauce
1 Tbsp. honey
1 tsp. cornstarch
2 Tbsp. extra virgin olive oil OR canola oil
4 c. diagonally sliced celery (large outer stalks)
1 tsp. finely chopped fresh ginger
1 clove garlic, finely chopped
3/4 c. halved and slivered red onion
1/4 c. chopped lightly salted dry-roasted peanuts

Directions:

1. Cut orange zest into fine slivers.  Whisk orange juice, tamari (or soy sauce), honey, and cornstarch in a small bowl until blended.

2. Heat a wok or large skillet over medium-high heat until hot enough to sizzle a drop of water.  Add oil, celery, and the orange zest.  Stir-fry until the celery is crisp-tender, but still bright green, 3 to 4 minutes.  Stir in ginger and garlic.  Add the orange juice mixture and onion and stir-fry just until the sauce thickens, about 1 minute.  Serve sprinkled with peanuts.

Nutrition Facts (per serving)
Calories: 117; Fat: 8g; Cholesterol: 0mg; Carbohydrate: 10g; Added sugars: 3g; Protein: 2g; Fiber: 2g; Sodium: 282mg; Potassium: 279mg; Vitamin C: 18% Daily Value

Source: Eating Well, January/February 2012

Make a plan and spend less.

Today’s green tip: create a spending plan!

What is the nature of your expenses?

  • Fixed expenses occur on a predetermined schedule and are for a set amount.  (e.g. car payment, rent, insurance, cable TV, etc.)
  • Variable expenses usually occur on a predetermined schedule, but may change in amount.  (e.g. electricity, cell phone, water, etc.)
  • Discretionary expenses are those that are totally up to you.  (e.g. eating out, movies, fun, etc.)

Organizing your cash flows

  • INCOME – TAXES – EXPENSES = SURPLUS or DEFICIT
  • A surplus is money that can be used to save, pay down debt, or work toward some other goal.
  • A deficit means spending more than you make; this often occurs when you use debt like credit cards for ordinary expenses.  In this instance, it is necessary either to increase income or reduce debt.

Prioritizing you expenses

  • Consider the consequences of missing that expense.  What will be the results?
  • Missing payments on housing, basic utilities, food, and debt can result in penalties, foreclosure, repossession, shutoff notices, etc.
  • Going out to eat and spending money on things that are for convenience can probably be avoided when times are tough.

Source: “Managing in Tough Times,” University of Florida IFAS, Dept. of Family, Youth, and Community Sciences.

Brighten your spring with this tasty green treat!

Today’s green tip: herb it up!

Herb Garden Salad

Ingredients:

3 large eggs
1 1/4 tsp. kosher salt, divided
1 lb. asparagus, ends trimmed, cut into 2-inch pieces
2 c. sugar-snap peas, trimmed
1 small garlic clove, minced
1 tsp. lemon zest
1 Tbsp. fresh lemon juice
1 Tbsp. white wine vinegar
3 Tbsp. extra virgin olive oil
1/4 tsp. black pepper
1 bunch watercress
1/2 c. fresh flat leaf parsley
1/4 c. fresh mint leaves

Directions:

1. Place eggs in a saucepan; add cold water to cover.  Bring to a boil; remove from heat, cover, and let stand 12 minutes.  Run eggs under water to cool; peel eggs, cut in half, and reserve.

2. Meanwhile, bring a large pot of water to a boil with 1 tsp. salt; place a large bowl of ice water near stove.  Boil asparagus 2 minutes or until bright green.  Transfer asparagus immediately to ice water (reserve boiling water).  Reserve ice water and repeat with snap peas, boiling 1-2 minutes.  Drain and pat dry.

3. In a bowl, combine garlic, lemon zest and juice, vinegar, oil, remaining 1/4 tsp. salt, and black pepper.  In a serving bowl, combine asparagus, peas, watercress, herbs, and eggs.  Just before serving, drizzle salad with dressing and toss to combine.

Serving size: 1 1/3 cups salad

Nutrition Facts
Calories: 123; Fat: 9.4g; Cholesterol: 93mg; Protein: 6g; Carbohydrate: 5g; Fiber: 2g; Sodium: 169mg

Source: Health, March 2012

Timely tips for a tip-top toilet.

Today’s green tip: don’t flush your money down the toilet!

Check for leaks

Leaks inside your toilet can waste up to 200 gallons per day.  Some leaks are silent, some produce a running water sound, and others may be visible as a small trickle running from the rim to the water in the bowl.

To detect silent leaks, remove toilet tank lid and any colored cleaning agents.  Flush to clear water in the bowl.  Add dye tablets, leak detector fluid, or a few drops of food coloring to the tank.  If the tank is leaking, color will appear in the bowl within 10 to 15 minutes.  Flush as soon as the test is complete.

Fix leaks

If your toilet is leaking, try the following procedures:

  • Water level in the tank should be about 1/2 inch below the top of the overflow tube in the middle of the tank.  To adjust the water level, use a screwdriver to adjust the screw on the end of the ballcock float arm or bend the float arm up or down (very gently) until the correct water level is achieved.
  • If you need to jiggle the handle to stop the water running after a flush, you should oil, tighten, or replace the flush handle.  To tighten, use an adjustable wrench to tighten the nut attached to the handle on the inside of the tank.
  • Check for holes and cracks in the float ball.  If the ball is filled with water or no longer appears to float, it needs to be replaced.  Replace by unscrewing it from its tubing and screwing another on in its place.
  • Adjust lift chain so it hangs straight from handle lever with about 1/2 inch slack.
  • Check the rubber flapper or flush valve at the bottom of the tank.  If it is worn or corroded, it needs to be cleaned or replaced.
  • If the water won’t shut off at all, replace both the flapper and the ballcock.
  • If these simple procedures don’t stop the leak, you should call your plumber.

Install low-flow

Since the mid 1990s, all new toilets have been redesigned to conserve water, using 1.6 gallons of water per flush.  Older models use 3 gallons or more per flush.  If your toilet is not a newer water-saving fixture, consider purchasing one.

Source: ”Saving Water Indoors,” Southwest Florida Water Management District.

Guacamole with a twist.

Today’s green tip: add a little kick to a traditional favorite!

Blue Cheese Guacamole

Ingredients:

2 Tbsp. finely chopped white onion
1 Tbsp. minced fresh jalapeno or serrano chile, including seeds (or more to taste)
1 tsp. kosher salt (or 1/2 tsp. fine salt)
1/4 c. chopped cilantro, divided
1 Tbsp. freshly squeezed lime juice (or more to taste)
1 large or 2 small avocados, halved and pitted
1/4 c. coarsely chopped smoked almonds, divided
3 Tbsp. crumbled blue cheese, divided

Directions:

1. Mash the onion, chile, salt, and half of the cilantro into a paste in a molcajete or mortar.  You can also mince and mash the ingredients together on a cutting board with a large knife or fork and then transfer the paste to a bowl.

2. Stir in the lime juice.

3. Score the flesh in the avocado halves in a crosshatch pattern (not through the skin) with a knife and then scoop it with a spoon into the mortar or bowl.

4. Add the remaining cilantro and most of the almonds and blue cheese.  Toss well, and mash coarsely with a pestle or fork.  Season to taste with additional lime juice and salt.

5. Garnish with remaining almonds and blue cheese.  Best if served right away.

Frugal family fun.

Today’s green tip: have fun as a family without breaking the bank!

Take advantage of local public resources:

  • Spend time together at the park.
  • Go for hikes or bike rides.
  • Go for a family picnic.
  • Go swimming at the local pool, lake, ocean, or springs.
  • Take advantage of free programs offered by the library, museums, and community bands or orchestras, or other free community events.
  • Check out books, music, and videos for free from the library.

Find cheaper entertainment at home:

  • Have a family game night.
  • Rent or borrow movies, pop some popcorn, and have a family movie night at home.
  • Bake or cook together as a family.
  • Read stories to one another.
  • Go on evening walks together.

Help your children learn new skills and ideas:

  • Teach children how to garden.
  • Teach children craft skills you enjoy and spend time doing these together.
  • Teach children about issues that are important to you such as politics, news, the environment, or others.

Source: “Doing Things Together as a Family,…for LE$$”, Managing in Tough Times, UF/IFAS, Department of Family, Youth, and Community Sciences.