That Afternoon Bar

The purpose of an energy bar is to give you an immediate energy fix or snack. Some bars are tailored around athletics, where the protein and energy content varies for the needs of the athlete. But, many times this so-called snack acts more like a dessert or a bag of chips.

Consider the following tips when shopping for a bar:

• Aim for 5 to 10 grams of protein in the bar. Protein helps control hunger and supports the lean muscle mass that you want.

• Look for bars containing 170 to 270 calories. This provides enough energy to get you through until your next meal.

• Less than 5 grams of fat is usually ideal. Watch out for and avoid hydrogenated oil.
  

• Look for bars containing at least 3 to 5 grams of fibre.

• No form of sugar should be listed in the first three ingredients. One sugar you must avoid is high-fructose corn syrup.

Alive Magazine recommends the following bars which can be purchased for $1.49 to $2.99:

Source Salba's Real Whole Food Bars Certified 100% organic, these gluten-free, vegan bars provide over 700 mg of omega-3 and 3 grams of fibre.

Vega Whole Food Vibrance Bar These organic, raw bars contain a number of plant-based super foods.

Larabar Blended from 100% whole food, they are gluten-, dairy-, and soy-free with no added sugar.

Cut Clutter

Recent statistics suggest that we spend close to five years of our lives in the bathroom. It is very important to keep the bathroom clutter free. Mold, mildew, germs, and grime love clutter--especially in a warm, damp space like a bathroom.

Consider the following tips:

• Keep beauty products to minimum so that you can easily wipe down countertops.

• Keep cleaning products in a plastic caddy under the sink so you have easy access to the sponges, sprays, and wipes you need to keep the room spotless.

• Maximize your vertical space by purchasing an over-the-toilet cabinet or install cabinets that allow you to neatly store extra times.

• Use baskets, trays, and small containers to keep like things together. Put medications in one, hair products in another, first-aid materials in a third, and so on.

• Every six months, do a quick check on any bottles or tubes you haven't opened or used in that time.
  

• All makeup has an expiration or use-by-date. Sometime it is stamped on the product itself, sometimes on the packaging. Mascaras go bad more quickly than anything else; they are good for about four months. Other cosmetics and lotions are good for about twelve months. Perfume has a shelf life of 3 years.

• All medications have an expiration date. Go through the medicine cabinet once a year and toss out old drugs.

Sharing Recipes--Ricotta Lunches for One

Ricotta is a favourite component of many Italian desserts, including cheesecakes and cannoli. It can also be used in pasta dishes--manicotti, lasagne, and ravioli.

Grainy and creamy white in appearance, it is similar in texture to cottage cheese and contains about 5% fat.

I enjoy making the following quick and easy lunches.

Fruit and Ricotta Sandwich

Ingredients

1 slice whole wheat toast
1/4 cup low fat ricotta cheese
1/2 cup sliced fruit (canned or fresh)
1/8 tsp cinnamon

Procedure

• Spread cheese on toast.
• Top with fruit.
• Sprinkle with cinnamon.
• Broil until fruit is hot.

Fruit and Ricotta Split

Ingredients

1/2 small banana
1/2 cup strawberries
1/2 cup low fat ricotta cheese
sweetener (to taste)

Procedure

• Cut banana lengthwise and open onto a plate.
• Top with cheese.
• Sweeten strawberries to taste and spoon over cheese.

Finding Treasures

With warm weather just around the corner, it won't be long before we start searching for bargains at flea markets and yard sales. In addition to the thrill of the hunt, there's the satisfaction of transforming our finds into one-of-a-kind treasures.

The following tips will come in handy:

• Go early and quickly walk around to get a sense of items and price ranges.

• Bring extra bags and newspapers in case vendors don't wrap items properly.

• If you are looking for a specific piece, bring the dimensions of the intended space and your own measuring tape.
  

• Consider bartering: you can get anywhere from 5% to 50% off the asking price. You will probably make a better deal towards the end of the day when the dealer is more eager to make a sale.
  

• Take small bills with you--you are likely to get a better price if a dealer doesn't have to make change.

• Bring snacks and water.

Thrifty Tips--Baby Food

Even though I do not have children of my own, I found it interesting to learn that many new mothers are choosing to make their own baby food instead of opening up a jar from the grocery store.

According to Sick Kids dietitian, Daina Kalnins: "Generally speaking, preparing vegetables and fruits is much more economical than buying ready-made baby food. It's about half the price compared to commercial varieties." She stresses the importance of following food safety measures such as keeping cutting boards used for raw meats away from ones used for fruits and vegetables and using only fresh produce.

Consider the following tips...

• Start with small batches.
• Use fresh, frozen or dried fruit and vegetables.
• Cook fruit and vegetables before blending or pureeing.
• Cube cooked meat to decrease blending or pureeing time.
• Blend 3/4 cup cooked vegetables with 3 to 4 tablespoons of water for one to two minutes.
• Blend 1/3 to 1/2 cup cooked fruit with 2 teaspoons water for 15 to 45 seconds.
• Process 1/2 cup cubed cooked meat with 3 to 4 tablespoons of water or milk until smooth.
• Keep baby food in the fridge for no more than three days.
  

Cut Clutter

In his book, "It's All Too Much", Peter Walsh suggests that we take five minutes each day to purge a small area of our house. If we do this five days out of every week, we will have purged 260 small areas in our home by the end of a year. Those small projects really add up.

Here's what the five-minute purge looks like:

1. Set the kitchen timer for five minutes.
2. Grab a garbage bag. The bag can be used to throw things away or drop them off at a favourite charity.
3. Pick a target--it could be one drawer in kitchen, a shelf, or the floor of a closet.
4. Clear out anything that hasn't been used for the last six months.
   
5. When the timer goes off, stop. If the bag is full, put it in the garbage (or in the car trunk so you can drop it off). If the bag isn't full, save it for the next day's purge.

Environmentally Conscious and Frugal

The following tips can help reduce our environmental footprints and save money.

• Instead of using a dryer, hang clothes to dry on a fold up drying rack.

• Reduce the number of prepackaged snacks by making your own and using reusable plastic containers.

• Get a tea ball and buy loose tea in bulk to save tea bag packaging.

• Take quick showers instead of baths.

• Use refillable pens and pencils.

• Clean and reuse milk bags for storing food.

• Old t-shirts can be cut up into pieces; they make great rags and are washable. They can also be used for dusting, washing floors, and washing the car.

• Lug a mug or eat where they offer china service.

• Cloth napkins can be easily used to replace paper napkins. Inexpensive ones can be purchased at the dollar store or they could be made from old tablecloths.
  

Sharing Recipes--Raisin Cookies

This is an old family favourite that can be easily made in less than an hour.

Ingredients

1/3 cup margarine or shortening
2/3 cups brown sugar
1/2 tsp vanilla
1 egg
1/2 cup chopped raisins
1 1/2 cups sifted pastry flour
1/4 tsp baking soda
3/4 tsp baking powder
1/4 tsp salt
4 tbsp sour milk

Procedure

• Preheat oven to 375 degrees Fahrenheit.
• Cream together margarine, sugar, and vanilla.
• Add the well-beaten egg and raisins.
• Add sifted dry ingredients alternately with sour milk.
• Drop by spoonfuls on oiled cookie sheet.
• Bake for 12 to 15 minutes.

Makes 40 cookies

Clean, Green and Cheap

Whether we squirt, spray, foam, or wipe, commercial cleaners mean that we are adding to the chemical imprint on our homes and the environment. Many of us grew up believing that we needed to live sanitized, germ-free lives. Instead, we should be focusing on becoming an integrated part of the ecosystem. This will result in fewer cases of asthma and allergic diseases.

I like to use baking soda as a cleaner: it comes in small, inexpensive boxes and bulk containers. It works well for the following cleaning needs:

• Mix baking soda and water into a 50/50 paste for scrubbing bathtubs, tiles, sinks, chrome, and pots and pans. Rinse thoroughly with water.
• Use the same paste to clean vinyl dolls and toys.
• Add one teaspoon of baking soda to a cup of water, stir, and use in a spray bottle with a fine mist setting for an easy and inexpensive air freshener.
• If food has gone bad in a plastic storage container, sprinkle the container with baking soda, close the container tightly, and let it sit overnight. Then wash and rinse as usual. The smell will be gone.
• Leave an open box of baking soda in the refrigerator and freezer to remove odors. Change each month.

Dealing with E-Waste

Anything electrical that we want to get rid of is called e-waste. It is the fastest growing part of the waste system.

Hazardous e-waste includes the following items: televisions and computers that contain cathode ray tubes, LCD desktop monitors, LCD televisions, plasma televisions, portable DVD players, and LCD screens. If these items up in a landfill, they leach toxic chemicals into the land or release them into the atmosphere.

We can make a difference by recycling all the electronic gear we discard. Dell and Nokia have take-back programs to recycle their products responsibly. The technicians at Staples will take apart old computers and reuse some of the parts.

Equipment that is beyond its useful life for one individual may be of use to someone else and can be refurbished and passed on to school and charities.

Purple Power with Shades of Blue

When it comes to food, the final colour of the rainbow is just as powerful as the first three. Rich in flavonoids, these blue/purple foods have the highest level of natural antioxidant capacity within the fruit and vegetable category. Acting like little security guards, flavonoids help prevent cell damage caused by free radicals. And, according to the National Cancer Institute, "free radicals may play a part in cancer, heart disease, stroke and other diseases of aging."

As a cancer survivor with a family history of both Parkinson's and Alzheimer's diseases, I am always on the lookout for any dietary changes which can help support a healthy heart, mind, and immune system. I was happy to discover the following quick and easy ways to incorporate blue/purple foods into my diet:

Eggplant: Peel and cut eggplant into chunks. Parboil for 5 minutes and squeeze out excess moisture. Add to meatball or stuffed pepper mixture. Or, drizzle fresh slices of eggplant with olive oil and broil them.

Purple cabbage: Add to soups and stews.

Radishes: Serve thinly sliced radishes on a bagel with low-fat cream cheese and black pepper.

Purple potatoes: Roast cubed, unpeeled potatoes for a side dish.

Blackberries/Blueberries: Sprinkle into oatmeal, cereal, or yogurt. Or, mix with almonds and a few chocolate chips for a quick trail mix. Or, replace cake icings with a mixture of these berries.

Plums: Roast chunks in the oven and serve warm over a small scoop of frozen yogurt.

Purple grapes: Freeze grapes in the summer for a cool, healthy treat.

Raisins: Sprinkle raisins on top of a salad or eat by the handful for a quick source of iron.

Sharing Recipes--Chocolate Chip Cookies

These easy-to-make cookies bring back many fond memories of after school snacks. Children will enjoy spending an afternoon making these cookies.

Ingredients

14 ounces brown sugar
14 ounces white sugar
1 pound Crisco
7 eggs
1 tsp baking soda
12 ounces chocolate chips
7 cups Monarch flour
Dash of Salt

Procedure

• Preheat oven to 400 degrees Fahrenheit.
• Cover the bottom of cookies sheets with aluminum foil.
• Beat sugar and Crisco.
• Add eggs and continue beating.
• Add flour and continue beating.
• Add the remaining ingredients and continue beating.
  
• Shape into balls and drop on cookie sheets.
• Bake for 15 to 20 minutes.

Makes 3 dozen cookies

Cut Clutter

There does not appear to be too much clutter in my kitchen. I keep my counters clean and the refrigerator is cleaned out regularly. But, I tend to ignore my cupboards.

This spring, I plan to devote at least one day to getting rid of all the hidden clutter in my kitchen. The following tips will come in handy:

• Get rid of any banged-up pots and pans. Replace those with loose handles or scratches in their nonstick coating.
  

• Donate any unused kitchen gadgets to charity.

• Check spices and dried herbs for "best by" dates, and keep or toss them accordingly. Most spices lose their potency after a year or two. Extracts will last four years, except for vanilla extract which lasts indefinitely.

• Make sure nuts, chocolate chips, and other baking ingredients are stored in airtight containers instead of their original packaging.

• In his book, Enough Already, Peter Walsh makes the following suggestion: "Empty everything out of your kitchen gadget drawer into a cardboard box. Every time you use something, put it back in the drawer. After four weeks check the box and consider giving away the extras."
  

Organic Or Not?

While shopping for organic foods, it is very important to be aware that these foods are not uniformly labeled. We should never buy something just because we see the word organic on the packaging.

100% organic means that the food contains organically produced ingredients.

Organic means that 95% of the ingredients must be organically grown, and the remaining 5% must come from nonorganic ingredients.

Made with organic ingredients means that a product must be made with no less than 70% organic ingredients.

Pure or natural means nothing; companies are simply trying to make their foods seem healthy.

Made with real fruit or made with whole grains means that the food has a minute amount of real fruit or whole grain in it.

Clean, Green, and Cheap

I am obsessive about cleanliness, particularly in the bathroom and kitchen. I thought I was doing the right thing by zapping all the germs and bugs so that I wouldn't catch any nasty viruses. I didn't realize that I was causing more harm than good and that the toxic fumes were infinitely worse.

I discovered it is possible to have a gleaming place with eco-friendly household products, and, with more time on hands, I could easily make my own cleaning products. End result--a healthier house and a healthier pocketbook.

I use primarily full-strength white vinegar which is an excellent cleaning option that kills many germs, bacteria, and molds.

Here are a few easy ideas for cleaning around the house with vinegar:

• Use vinegar mixed 50/50 with water to mop vinyl and ceramic flooring. Do not use on hardwood.

• Wipe down the inside walls and shelves of your refrigerator with a mixture of vinegar and water. Use full-strength vinegar if you are trying to remove stubborn food odors.

• Leave a cupful of vinegar in the toilet bowl overnight. In the morning, scrub with a toilet brush.

• Use vinegar for degreasing stovetops, ovens, pots, and pans.

• To clean the microwave oven, heat half a cup of white vinegar in a bowl on high for three minutes. Let the vinegar sit undisturbed for about fifteen minutes, then remove the container and wipe down the inside of the microwave with a sponge and clear water.

• After cooking fish or burning something on the stove, wipe down the countertops with full-strength vinegar to neutralize the smell.

Sharing Recipes--Blueberry Cheesecake

Blueberries are natural healers and provide antioxidant power. They are associated with numerous health benefits such as prevention of heart disease and cancer and may even help to prevent and reverse age-related memory loss.

I like adding raw berries to my smoothies and yogurt, but I also enjoy making the following easy, low-maintenance dessert. It is very light and the perfect end to almost any meal at any time of the year.

Ingredients

1/2 cup brown sugar
2 1/2 cups graham crumbs
3/4 cup butter
8 ounces Philadelphia cream cheese
32 ounces Cool Whip
1 cup sugar
1 tbsp vanilla
3 tbsp lemon juice
3 1/2 cups frozen blueberries

Procedure

• Preheat oven to 325 degrees Fahrenheit.
• Make sure cream cheese is at room temperature.
• Combine brown sugar, graham crumbs, and butter.
• Press into the bottom of a 9" x 13" rectangular pan.
• Bake for 10 minutes.
• Cool the crust.
• Cream together the cheese, sugar, vanilla, and lemon juice.
• Add cool whip and fold in blueberries using a wooden spoon.
• Pour mixture into the pan.
• Refrigerate overnight.

Makes 15 servings

Reducing Our Carbon Footprints

A carbon footprint is the measure of the total amount of greenhouse gases released into the atmosphere as a result of things we do in our everyday lives such as travel, shopping, washing, even watching television. The primary footprint measures our direct emissions of CO2 from the burning of fossil fuels, e.g. car and plane journeys. The secondary footprint measures indirect CO2 emissions from the whole life cycle of products we use.

There are a number of websites that can help us calculate our carbon footprints. I was very pleased to discover that my footprint is 9.96 tonnes per year, considerably lower than the Canadian average of 20 tonnes. The average worldwide carbon footprint is about 4 tonnes; the worldwide target to combat climate change is 2 tonnes.

We can reduce the size of our carbon footprints and save money by considering the following suggestions:

• Leave the car at home and either walk, cycle, or use public transit.
• Carpool.
  
• Avoid using air conditioning if possible, as this uses more fuel.
• Cut back on air travel.
  
• Reduce the use of electrical appliances.
• Use proper insulation and double glazed windows.
• Do not buy bottled water, especially from abroad.
• Cut back on purchases of red meat and highly packaged items.
• Cut back on imported clothes and food.
  

Entertainment...On A Budget

It is very easy to get caught up in the notion that we have to spend a lot of money to entertain ourselves. The key to frugal entertaining is to remember why we are doing it--to enjoy the company of other people. Beyond a certain level of comfort, money doesn't make the encounter any more (or less) delightful. And, like so many other money-saving ideas, imagination is often a great substitute for currency when it comes to entertainment.

• I keep my eye out for advertisements and coupons for local restaurants. Many places offer buy-one-get-one-free meals as well as other valuable coupons. And, I always ask about the restaurant's special of the day. It is often $2-$5 cheaper than the rest of the menu items.

• There is an excellent selection of best-sellers, CDs, and DVDs available at the library. And, it's a good idea to check out the events calendar for the month. In Guelph, the following free activities have been scheduled during March: Storycraft, Music for Babies, Starlight Stories, Yoga 4 Teens, Duct Tape Creations, A Night Out at the Movies, Joy of Photography Workshop.

• I also like to check out the community calendar for no-cost and low-cost events such as plays, art exhibits, teas, bazaars, lectures, open houses, and concerts.
  

• Old musicals such as The Sound of Music, Camelot, and South Pacific are probably new releases for children and adolescents. Most movie rental stores will offer older movies for a cheaper price than the new releases. They can be borrowed free of charge from the library.

• Families with young children should consider instituting a family game night. Two or three times a month, they can pull out the board games and enjoy some time together.

• Children also enjoy looking at photo albums. Why not spend an afternoon organizing albums or inexpensive scrapbooks.

Thrifty Tips--Grocery Shopping

When I am in a hurry, I tend to shop on "autopilot" and pay little attention to my purchases. It is so easy to choose convenience over cost and encounter a number of cash traps as I navigate through the aisles. The following tips come in very handy and help me stay on budget:

• Studies have shown that hungry shoppers spend more on everything. The hoarding instinct kicks in and makes us want to buy more than we need. I try to have a quick snack before heading out to the grocery store.
  

• When I see those "maximum per customer" tags, I sometimes feel the need to take advantage of the deal and often buy more of one item. This does not always make sense especially with items that have expiry dates.

• I have often grabbed a bagged salad and found it to be a time-saver. But, it can cost three times as much as a head of lettuce. Salad kits are even more expensive.

• When I was working I would buy protein bars on a regular basis. These bars are high in sugar and fat and often act as a meal supplement as opposed to a meal replacement. And, they are often more than twice the cost of a chocolate bar.
  

• Pre-formed meat patties are handy, but they are more expensive than buying the ground meat in bulk and making patties.

• We are very fortunate to have good tap water in Ontario, so it is not necessary to buy bottled water. It is expensive and the environmental costs are very high.
  

• I have always enjoyed making my own tomato sauce using canned or fresh tomatoes. This is less expensive than buying ready-made tomato sauces that can run $2 to $6 a jar. The cost of canned tomatoes is often under $1.