A Salt Shakedown

Sodium is a necessary mineral for the human body: it helps with nerve and muscle function and the absorption of major nutrients. The recommended daily intake of sodium is 1000 to 3000 mg/day. But, the following groups should consider having less than 1500 mg per day: middle-aged and older adults and people with high blood pressure.

Sodium is found naturally in meats, nuts, grains, fruits, vegetables, and dairy products. Unfortunately, most of the sodium we eat today is added to food in the form of sodium chloride or table salt. Food manufacturers also add table salt to food to aid with preserving, processing, and enhancing flavour. As a result we unknowingly consume three to five times more sodium
than we need.

Consider the following tips for reducing sodium intake:

• Choose fresh, unprocessed or fresh, frozen foods.

• Select unsalted nuts or seeds, dried beans, peas, and lentils.

• Limit the amount of salty snacks such as chips and pretzels.

• Avoid adding salt and canned vegetables to homemade dishes.

• Select unsalted, fat-free broths, bouillons, or soups.

• Limit processed foods such as canned soups and vegetables and frozen dinners.
  

• Select fat-free or low-fat milk, low-fat cheeses, and low-fat yogurt.

• Flavour food with lemon juice, fresh garlic, spices, and herbs.

• Read food labels for sodium content. Choose foods with less than 200 mg of sodium per serving.

Rebates--Deals or Not?

A rebate offers lower pricing to consumers. It is a type of sales promotion that marketers use as incentives on products ranging from cars to cell phones to computer software to food.

But, according to the Promotional Marketing Association, 80% of all rebates are never redeemed. Many feel that manufacturers make it difficult to redeem rebates by using unclear deadlines and instructions and extremely fine print.

A different view was taken in a recent Business Week article which claimed that rebates "can be viewed as a tax on the disorganized that is paid by those who do not submit their rebates on time."

In his book, Fight For Your Money, David Bach provides the following tips:

• Read the fine print. Each manufacturer has a different set of rules. Most rebates require some proof of purchase and a receipt. Some require the original receipt, while others may be fine with a copy.
  

• A number of manufacturers will ask for the UPC code. This can be confusing when merchants put their own bar codes on packages. Bach suggests that you keep your box until your rebate cheque arrives, just in case you mailed in the wrong proof of purchase.

• Know the dates of the promotion.

• Follow up if you don't receive your rebate within a month.

Sharing Recipes--Peach and Blueberry Crisp

According to Dr. Oz, compounds found in blueberries can help protect you from two processes that age your brain cells: inflammation and oxidation.

Nutritious and versatile, peaches are a good source of beta carotene, with useful amounts of vitamin C and potassium. And, they are also a good source of dietary fibre.

This easy-to-prepare recipe is best straight from the oven, but it can be prepared early in the day and reheated before serving.

Ingredients

1/2 cup granulated sugar
2 tbsp all-purpose flour
2 tsp lemon juice
1 tsp cinnamon
3 cups sliced peeled ripe peaches
2 cups blueberries

Topping

1/2 cup rolled oats
1/3 cup all-purpose flour
3 tbsp brown sugar
1/2 tsp cinnamon
3 tbsp soft margarine

Procedure

• Preheat oven to 350 degrees Fahrenheit.

• Combine sugar, flour, lemon juice, rind, and cinnamon.
  

• Stir in peaches and blueberries until well mixed.

• Spread in 9" square cake pan.

• In a separate bowl, combine the rolled oats, flour, sugar, and cinnamon

• Cut in margarine until crumbly.

• Sprinkle over fruit

• Bake for 30 to 35 minutes or until topping is browned and fruit is tender.

Makes 6 to 8 servings

The Story of Stuff

Over six million viewers have watched Story of Stuff since it was released in December 2007. It is narrated by writer and activist, Annie Leonard, who spent 10 years travelling and tracking where stuff originates and ends. She follows the life cycle of consumer goods from extraction to production to distribution to consumption and to disposal.

Throughout this short online film, she provides alarming statistics about a linear system which can no longer exist in a finite world. Here are a few of them:

• 80% of the world's original forests are gone.

• Over 100,000 synthetic chemicals are used in production.

• Only 1% of the stuff we buy is still in use six months after we purchase it. The remaining 99% is trashed.

• 70 garbage cans of waste are produced during the manufacturing process for ever 1 garbage can of trash we put on the curb.

• In the United States, the national happiness peak was reached in the 1950s.

So, before you go on your next shopping spree, take 20 minutes to watch Story of Stuff.

Dieting on a Budget

The following foods stimulate the metabolism and burn more calories:

Green Tea: Experts believe that the catechins contained in green tea help burn belly fat. We should aim for three 8-ounce cups a day.

Cinnamon: Adding 1/4 to 1 teaspoon of this spice to hot cereal, marinades, smoothies, or yogurt will help blood sugar get into cells to be used for energy. As a result, less is stored as fat.

Chili Peppers: These wonder foods are packed with capsaicin, a compound which increases body temperature and metabolism. They are found in high quantities in hot salsa and many Thai and Indian curry dishes.

Yogurt: Both low-fat and regular yogurts contain probiotics. According to researchers, these "friendly" bacteria help reduce the amount of fat our bodies absorb.

A Bit of Humour

THE ZEN OF SARCASM

• A journey of a thousand miles begins with a broken fan belt or flat tire.

• It's always darkest before dawn--so that's the best time to steal your neighbour's newspaper.

• Give a man a fish, and he will eat for a day. Teach a man to fish, and he will sit in a boat and drink beer all day.

• Before you criticize someone, walk a mile in his shoes. That way, you're a mile away--and you have the shoes.

Source: Readers' Digest

Spicing It Up with Ginger

Ginger is native to India and China and is also cultivated in Jamaica and other tropical areas. It was one of the earliest spices known in Western Europe and became so popular that it was included in every table setting.

During the nineteenth century, barkeepers in English pubs and taverns put out small containers of ground ginger for people to sprinkle into their beer. This was the origin of ginger ale.

Ginger is most commonly known for its effectiveness as a digestive aide. Japanese researchers believe that the gingerols found in ginger may be responsible for blocking the body's reflex to vomit.

They suggest taking 1/4 teaspoon of ginger 20 minutes before a car or boat trip. This should give you about four hours of relief. Or, make ginger tea by placing 3-4 ginger slices in a cup of boiling water to relieve nausea caused by motion sickness.

Denmark researchers have produced a few results that are still experimental. They believe that ginger can block the effects of prostaglandins which cause migraines. Taking 1/3 teaspoon of fresh or powdered ginger when you feel a migraine coming on can help stop the pain.

Sharing Recipes--Easy Avgolemono

The name means "egg and lemon", the two most important ingredients that produce this light, nourishing soup.

This high-protein soup can be served on its own for a pick-me-up lunch or supper.

Although the recipe calls for arborio rice, feel free to substitute orzo or any small shaped pasta.

Ingredients

5 cups chicken broth
2/3 cup Italian arborio rice
1 lemon, juiced
2 large eggs
Salt and pepper, to taste

Procedure

• Pour the chicken broth into a saucepan and bring it to a boil.

• Add the rice and cook until chewy, but soft. Italian arborio rice will take about 20 minutes.

• Take the pan off the heat and set aside. Let it sit for five minutes. If the rice mixture is too hot, it will curdle the eggs.
  

• In a separate bowl, beat the eggs until frothy and then add the lemon juice.

• Add the rice mixture, a spoonful at a time, to the egg mixture. Stir well.

• Season with salt and pepper.

Makes 3-4 servings

A Good Credit Card

A good credit card is not an oxymoron. If you pay the balance in full each month, you can "borrow" money interest free for a few weeks. And, there are additional benefits such as air miles and other rewards, theft and damage protection, extended manufacturers' warranties, and zero liability for any goods or services not delivered.

But, it is important to stay on top of these cards and be aware of the fine print on each credit card agreement.

Do you know...

• The annual percentage rates you will be charged if you carry over a balance, transfer a balance, or get a cash advance?

• The minimum payment required and the grace period, i.e. how long you can take to pay your fill in full before you are hit with a finance charge?

• The method used to calculate your outstanding balance if you don't pay in full?

• You credit limit and whether they can change it without notifying you?

• The annual fee?

• When your payment is due and when it is considered late?

Banana Power

Healthful, filling, and tasty, bananas are one of nature's ideal snacks. And, they are also very inexpensive, portable, and easy to eat.

A banana contains potassium, a mineral that plays a role in lowering blood pressure and strengthening your bones.

It is also an excellent source of vitamin B6, providing 45% of the Recommended Daily Allowance. According to a large colon study, the participants with the most vitamin B6 had a 25% reduction in colorectal cancer. And, according to Dr. Oz, if you eat four of them in a week, you can cut kidney cancer risk in half.

Bananas, along with rice, applesauce, and toast, are the foods recommended after a bout of diarrhea.

And, last but not least, a banana a day will help stimulate the production of serotonin, the feel good neurotransmitter, and help your brain cells communicate better.

A Bit of Humour

A woman was becoming frustrated with her teenage son's unwillingness to prepare even the most simple meal for himself.

One night, she said in exasperation, "All I've done is taken food out of the freezer and heated it in the microwave. You could do that. You know how to push buttons, right?

"Well," he replied, "I know how to push yours."

Source: Readers' Digest, June 2009

Sharing Recipes--Turkey Loaf

It tastes like regular meatloaf but is healthier. To make it even healthier, consider using oatmeal in place of the bread crumbs.

I have shared this recipes with a few friends who have made the following suggestions. Add rosemary, thyme, and parsley for extra flavour. Or, add a layer of mashed sweet potatoes and a thin layer of cranberry sauce.

Ingredients

1 1/2 pounds ground turkey
1 egg, lightly beaten
1 onion chopped
1 1/2 cups bread crumbs
2 tsp salt
1/2 tsp black pepper
1 tbsp poultry seasoning

Procedure

• Preheat oven to 350 degrees Fahrenheit.

• Combine the turkey, egg, onion, and bread crumbs.

• Season with salt and pepper.

• Place the mixture in a loaf pan and sprinkle with the poultry seasoning

• Bake for 1 1/2 hours.
  

Makes 8 servings

Dieting on a Budget

I thought I was being very health conscious because I did not eat french fries. Instead, I would order baked or mashed potatoes. I was very surprised to learn that neither option is a good one.

According to Harvard University professor, Meir Stampfer, "Potatoes raise blood sugar as fast as sugar does. A potato may be a complex carbohydrate, but your body treats it like sugar...Eating mashed potatoes is not that from from getting an intravenous load of glucose."

In a research study that tracked more than 84,000 women for 20 years, the Harvard researchers discovered that women who ate one serving of potatoes a day (mashed or baked) had an 18% higher risk of diabetes than those who ate potatoes once every two weeks or so.

This does not meet we should never eat potatoes, but we need to consider alternative vegetables.

Consider the following recipe for roasted vegetables:

Ingredients

4 cups of any cut-up vegetables (broccoli, cauliflower, onion, squash, asparagus, etc)
2 tbsp olive oil
1 tsp soy sauce
5-6 garlic cloves, chopped
Black pepper

Procedure

• Preheat oven to 450 degrees Fahrenheit.
• Coat the vegetables with the remaining ingredients.
• Spread in a single layer on a baking sheet.
• Roast for 10-15 minutes or until lightly browned.

Keeping Your Identity

Identity thieves can manipulate your information and invade your personal and financial life. They can use stolen identities to conduct spending sprees, open new bank accounts, divert mail, apply for loans and credit cards, rent apartments, and commit serious crimes in your name.

It is shocking to learn how key pieces of personal information are stolen. A whole new lexicon of expressions has developed around this disturbing phenomenon:

Shoulder Surfing occurs when someone looks over your shoulder at the ATM or cash register.

Friendly Theft occurs when friends, family, or employees steal your personal data.

Dumpster Diving occurs when someone retrieves personal information from your garbage or recycling bin.

Online Phishing Scams send fraudulent emails to unsuspecting individuals asking them to resolve an account problem

In his book, Fight for your Money, David Bach provides the following tips:

• Shred documents and mail before tossing them into the garbage bin.

• Keep sensitive information out of your mailbox. Start receiving your statements and bills online instead of through the mail. This is more secure and also better for the environment.

• Check all bank and credit card statements weekly.

• Do not provide personal information over the telephone unless you have initiated the call to a verified phone number.

• Do not respond to automated phone messages or emails asking you to call a number or resolve a bank account issue.

• Do not leave wallets or cheque books lying around at home, in the office, or in the car.

A Bit of Humour

A few years ago, billboards bearing messages from God appeared along American highways.

The following messages were simply signed "God"


Loved the wedding. Invite me to the marriage.

Will the road you're on get you to my place?

Do you have any idea where you are going?

Follow me.

Keep using my name in vain, and I'll make rush hour longer.

Need a marriage counsellor? I'm available.

I don't question your existence.

What part of "thou shalt not" didn't you understand?

We need to talk.

Don't make me come down there.

Source: Readers' Digest, June 2009

The Market Experience

Visiting a farmers' market is a treat, especially at this time of the year. It does not matter whether I am looking for fresh fruits and vegetables, organic meats, eggs, maple syrup, honey, plants and flowers, or unique artisan products, I am certain to find it here. And, I am also supporting local growers and new businesses which set up at these markets to reduce their operating costs.

Whenever I visit a market, I pick up a number of helpful hints about ripeness, food preparation, and the occasional tried-and-true recipe. And, I leave knowing that the fruits and vegetables are safe and locally produced.

The following website provides information on farmers' markets throughout Canada: www.farmersmarketscanada.ca/Links.cfm

Sharing Recipes--Mediterranean Seafood Pasta

This delicious combination of scallops, tomatoes, peppers, and wine will get your taste buds going before the food reaches the table. Seafood pasta recipes are perfect for entertaining as well as everyday meals.

The recipe suggests using penne or shells, but feel free to use your favourite pasta.

Enjoy!

Ingredients

2 tsp olive oil
1 medium onion, minced
1 medium carrot, diced
1/2 cup red pepper
1/2 cup green pepper
1 1/2 cups crushed canned tomatoes
3 tbsp dry white wine
2 tsp oregano
1 tsp thyme
2 tbsp lemon juice
1 1/2 lbs sea scallops
6 cups cooked pasta

Procedure

• Heat the oil in a large skillet.
• Add the onion and carrot. Saute for 5 minutes.
• Add peppers and saute for 3 more minutes.
• Add tomatoes, wine, oregano, thyme, and lemon juice and bring to a boil.
• Simmer for 10 minutes.
• Add scallops.
• Cook for 5 minutes over medium heat.
• Toss with cooked pasta.

Makes 6 servings

Thrifty tips--Banking

In Canada, we feel very comfortable with our banks. But, we must not forget that banking is a business. In the past, banks made most of their money from mortgages and loans. These days, an increasing proportion of their profits come from non-interest income.

What is non-interest income?

These are the service fees, ATM fees, overdraft fees, stop-payments fees, dormant account fees, and a number of other convenience fees that can make our one-stop financial shopping very expensive.

Keep the following tips in mind when selecting and using a bank:

• Banks charge fees based on how much you use your account. If you do only online banking and never write cheques, you may be able to qualify for an account with lower fees.

• Avoid NSF cheques. If you do not have sufficient funds to cover a cheque you have written, you could be charged $40 or more. At TD Bank, the current charge is $42.50.
  

• Try not to use your overdraft protection. It is a good idea to check your balance frequently; some banks charge up to 21% if you account dips below zero.

• Avoid ATM charges. If you withdraw from other bank machines, you can end up paying $1.50 or more for each withdrawal.
  

• Do not obtain a cash advance from a credit card. You can end up paying over 20% in interest from the day you withdraw the money until you pay off the balance.
  

Dieting on a Budget

According to the Canadian Diabetes Association, small lifestyle changes can make a difference. Consider the following no-cost and low-cost suggestions:

• Mix and match strategies from different diet books. Make sure that the plan works for your lifestyle.

• Maintain ongoing contact with your doctor, nutritionist, or supportive friends. Why not form a Biggest Loser Group and meet weekly for motivation and support.

• Get more breakfast. Start your day with a healthy combination of whole grains, lean protein, fruits, and vegetables.
  

• Get more sleep. Research has shown that lack of sleep boosts hunger and appetite. Aim for 7 to 8 hours a night.
  

• Limit television watching to 10 hours or less per week.

• Keep track of your weight loss using charts or graphs.

• Take a 30-minute walk each day.

Coupons in Canada

According to Ryerson University business professor, Rob Wilson, "Canadians have used coupons only a third as much as Americans."

There has been a high degree of "slippage" in Canada--a coupon is clipped and forgotten until it is expired or lost. But, the recession has changed behaviour and consumers are becoming more concerned with being thrifty and getting the best value for their dollar.

Where can we find coupons in Canada?

Grocery stores and newspaper fliers are the most common sources. A number of Canadian magazines also include coupons and Clip n' Save booklets. And, trade shows, such as Canada Blooms and The Women's Show, hand out coupons at the entrance and different kiosks.

An increasing number of consumers are finding valuable coupons online. Drop by the following websites for coupons and deals:

• www.smartcancucks.ca
• www.flyerland.ca
• www.ilovesamples.com
• www.currentcodes.com
• www.save.ca
  

A Bit of Humour

Peter and Paul were walking through the jungle. Suddenly, a tiger appeared from a distance, running towards them. Peter took out out a pair of Nike running shoes from his bag and started to put them on.

Paul exclaimed, "Do you think you will run faster than the tiger with those?"

Peter replied, "I don't have to outrun it. I just have to run faster than you."

Source: 1000 Ventures

Cut Clutter

Some decluttering jobs can be overwhelming, and it is easy to put the task off indefinitely. In her book, Teach Yourself Decluttering, Bernice Walmsley, suggests that if you get rid of the following ten items, you will make a fantastic start to decluttering your world.

1. Anything that's broken--chipped china, appliances that no longer work, broken cooking utensils.
2. Old clothes that have been worn out or no longer fit you.
3. Shoes and handbags that are past their best.
4. Odd socks.
5. Magazines that you have read.
6. Broken toys, or jigsaws and games with missing pieces.
7. Ancient toiletries, dried-up make-up items.
8. Cans of old paint, the ends of wallpaper rolls, dried-out cans of varnish or tubes of glue.
9. Wrapping paper, ribbon, and labels that are in less than perfect condition.
10. Junk mail, old take-out menus, outdated coupons.