healthy for life - university of...

205 Heinkel Building· Columbia, MO 65211

wellness.umsystem.edu · (573) 884-1312

Healthy for Life

March 2009 Vol. 2, Issue 3

1

In This Issue: ITS employee gets moving, loses weight with Pedometer Program

Million Step Pedometer Program sales locations

Page 2 Million Step Pedometer Program Hall of Fame

Page 3 Physical Activity classes

Page 4 Tobacco Cessation Options

Page 5 Weight Watchers

Page 6 Brown Bag Tips

Page 6 Upcoming Events

Page 7&8 Nutrition Column

Page 9 Recipes

Page 10 Off-campus employees get wellness tips

Page 11 Ask the expert

Page 12

Live Well, Be Well

ITS employee gets moving, loses weight with Pedometer Program Rebecca Reissing is a great example of what incorporating physical activity into your life can do for your health. By joining the Million Step Pedometer Program, she’s shed more than 20 pounds and found an enjoyment in daily exer-cise. Read on for more of her story. Tell me about yourself. I’m a married mother of three—8-year-old twins and a baby. I have a very busy schedule with fam-ily activities, a full-time job and my hobbies. What is it that you do at the University? I’m a User Interface De-signer...in other words, I sit at a computer all day and design “web stuff.” Why did you participate in the Mil-lion Step Pedometer Program? A co-worker told us she was doing it and so another co-worker and I joined the program as well. How has it affected your life? I’m more aware of how active or inac-tive I am throughout the day. For ex-ample, if it is 3 p.m. and I notice my pedometer only has 5,000 steps, I boost my efforts to get some more steps in. Generally a co-worker and I walk during our break, and at home I try to get the rest of my 10,000 per day

steps in on my elliptical machine. So you’ve lost more than 20 pounds, how has this affected your health? I have a lot more energy. My blood pressure has gone down. I don’t get

winded climbing stairs. I just feel better overall and by the way, I’ve now lost 27 pounds! What was the greatest challenge to the Mil-lion Step Pedometer Program? How did you overcome it? This program has never really been a challenge for me. I think it is just the opposite! Before the program, I would sit for hours at my desk work-

ing without ever getting up. So all I’ve added to my day is a “social walk” with a co-worker and a short workout at night on my elliptical machine while I watch my favorite programs on TV. It couldn’t be any easier! Have you continued to log your steps since reaching 1 million steps? Yes. How do you encourage those around you to live a healthy lifestyle? At home, I make sure my kids get out-side more. We play sports almost every evening when the weather is nice. Our family takes more walks—we’re just more active in general now.

Healthy for Life

Live Well, Be Well 2

Pedometers are now for sale in the following locations:

Healthy for Life office 205 Heinkel Building

(573) 884-1312

Staff Health, University Hospital DC 092.00

(573) 884-8770

Staff Health, Columbia Regional Hospital DC 525.00

(573) 875-9918

Mt. Vernon Rehabilitation Center DC 400.00

(417) 461-5489

Million Step Pedometer Program

Pedometers are $15 each, cash or check. Healthy for Life office accepts credit cards. Upon completion, get your $15 back, T-shirt and certifi-cate. More prizes available for each millionth step.

Excuse-Proof Your Exercise Plan! 1. Excuse: It doesn’t feel good. Solution: Do a cool-down. During the last 5 min-

utes of your routine, do something easy. 2. Excuse: I’ll look silly. Solution: Forget perfection. Learn to feel OK with and laugh

at little mistakes. 3. Excuse: I don’t time. Solution: Count the small stuff. A 10-minute walk is better

than nothing. 4. Excuse: I’m not getting results. Solution: Try a workout that works your upper

and lower body, like swimming. You’ll burn more calories without working any harder.

5. Excuse: I’ve tried it before. Solution: Shift your thinking. You achieve what you focus on, so concentrate on the times you did exercise.

Source: Michele Stanten, Prevention.com

Healthy for Life


Hall of Fame 1 MILLION

Multi-MILLION 2 Million

Bhaskaran, Vasanthi Bowne, Tammy Burks, Dawn Chapman, Connie Davis, Lori DeJager, Nancy Goldinger, Stephanie Graham, Diana Hill, Anita Holliday, Jaime Lamberson, Bill Morrison, Julie Palmer, Nancy Rebecca

Peters, Kathy Reed, Bill Smith, Shannon Watson, Janna Wecker, Christina

3 Million Chapman, Connie DeJager, Nancy Lamberson, Bill

4 Million DeJager, Nancy Lamberson, Bill

**If you have walked more than 2 million steps and your name isn’t on the list, let us know. If you haven’t reached 2 million yet, keep walk-ing!

Alioto, Armine Bhaskaran, Vasanthi Bowne, Tammy Bryant, Fay Buckner, Kara Burks, Dawn Caputi, Pam Carver, Judy Chapman, Connie Davis, Lori Dowd, Karla Gardner, Cindy Gibson, Peggy Goldinger, Stephanie Gopalaratnam, Anantha Graham, Diana Gray, Jane Gray, Tracy Hagans, Gail Hagemeyer, David Harris, Barb Hasner, Velvet

Heider, Jaclyn Hill, Anita Holliday, Jaime Huddleston, Steve Hueske, Christine Jacobson, Janice Jerome Beckman, Carol Johnson, Nancy Jorgenson, Mary Juettner, Mary Kinsey, Reginald Kolostov, Linda Lamberson, Bill Lang, Bill Lisk, Nicole Lunders, Meghan McGaughey, Glenda Middleton, Julie Moorehead, Dawn Morgan, Fred Morris, Rosemary Morrison, Julie

Moum, Glenda Palade, Kim Palmer, Nancy Rebecca Patton, Martha Perkins, Janice Peters, Kathy Pitts, Lindsey Plain, Cuba Pulley, Leticia Raines, Penny Reed, Bill Reissing, Becki Rezabek, Nancy Rogers, Allen Rossy, Lynn Rubemeyer, Merry Ruhlen, Rachel Rychnovsky, Alisha Schnieders, Leroy Schopp, Laura Seagraves, Janice Severson, Carol

Skanes, Kristen Smith, Colleen Smith, Kathy (Law) Smith, Shannon Stafford, Nick Stewart, Bev Tharp, Susan Udawatta, Ranjith Wahrenbrock, Mark Watson, Janna Wecker, Christina Wilcoxson, Linda Willett, Melissa Woodall, Ryan Workman, Jenny Younts, Leon Zellmer, David **There are more than 100 people from the Columbia campus who have completed the Million Step Pedometer Program. If your name isn’t on the list and it should be, let us know!

Healthy for Life


Body Conditioning

• Jan. 14 (Memorial Union, Mark Twain Ballroom) • Jan. 22 (Memorial Union, Stotler Lounge) • Feb. 2 (Memorial Union, S203) • Mar. 17 (Memorial Union, Stotler Lounge) • Mar. 25 (Memorial Union, N208 Walt Disney Room) • Apr. 1 (Memorial Union, Mark Twain Ballroom)

• Apr. 15 (Memorial Union, S203) • May 5 (Memorial Union, Stotler Lounge) • May 19 (Memorial Union, Stotler Lounge) • June 9 (Memorial Union, S203) • June 23 (Memorial Union, S203 AES)

30-min. class

Fee: $1

12:15-

12:45 p.m.

Fee: $2 No RSVP needed 5:15-6:15 p.m.

Salsa Lessons • Dec. 11 (Memorial Union, Stotler Lounge) • Jan. 22 (Memorial Union, Mark Twain Ballroom) • Feb. 19 (Memorial Union, Mark Twain Ballroom) • Mar. 19 (Memorial Union, Mark Twain Ballroom) • May 13 (Memorial Union, Mark Twain Ballroom)

Tango Lessons • Jan. 8 (Memorial Union, Mark Twain Ballroom) • Feb. 5 (Memorial Union, Mark Twain Ballroom) • Mar. 5 (Memorial Union, Mark Twain Ballroom) • Apr. 16 (Memorial Union, Mark Twain Ballroom) • May 28 (Memorial Union, Mark Twain Ballroom)

Fee:$2 No RSVP needed

12-1 p.m.

• Jan. 20 (Memorial Union, Room S203)




• Feb. 17 (Memorial Union, Room S203)

• Feb. 18 (Memorial Union, Room S203)

• Feb. 25 (Memorial Union, Mark Twain Ballroom)

• Mar. 11 (Memorial Union, Room S203)



• Apr. 1 (Memorial Union, Mark Twain Ballroom)

• Apr. 7 (Memorial Union, Room S203)




• Apr. 27 (Memorial Union, Mark Twain Ballroom)


• May 4 (Memorial Union, Mark Twain Ballroom)

• May 5 (Memorial Union, Mark Twain Ballroom)

• May 12 (Memorial Union, Room N208, Walt Disney Room)

• May 13 (Memorial Union, Room S203)





• June 1 (Memorial Union, Room S203)

• June 2 (Memorial Union, Room N208, Walt Disney Room)




• June 17 (Memorial Union, Room N208, Walt Disney Room)



• June 29 (Memorial Union, Room S203) • June 30 (Memorial Union, Room S203)

Country Line Dancing

Healthy for Life


Yes No

1. Boone County Health Department offers one-on-one counseling and one month FREE Nicotine Replacement Therapy. Call (573) 874-7355

2. Freedom From Smoking classes, call Jim Linville at (573) 884-3141 or e-mail him at [email protected] OR call Julie Sears with the Phoenix Program at (573) 875-8880 or e-mail her at [email protected]

3. American Lung Association (www.lungusa.org)

4. Nicotine Anonymous, call Jim at (573) 884-3141 or e-mail him at [email protected]

5. Missouri Tobacco Quit Line (1-800-QUIT-NOW) offers telephone coach-ing and resource materials

6. National Cancer Institute (1-877-44U-QUIT) offers telephone support for quitting smoking at no charge

1. FREE QuitNet Smoking Cessation Program offered to UM Choice Health Care Program members including telephonic counseling sessions, web access and e-mail support. To enroll contact QuitNet (1-866-577-8210 or www.coventrywellbeing.com)

2. Selected smoking cessation medica-tions are available through the UM Prescription Drug Program with a prescription from your physician. Covered medications include:

A. Buproprion SR (generic)- formulary E. Chantix-formulary Contact your physician or ExpressScripts Customer Service at (1-800-955-1201) for more information.

Want to quit using tobacco this year? Help is here!

Are you a UM Choice Health Care Program member ? UM Faculty & Staff Benefits offers new support tools.

Healthy for Life


If you would like to join Weight Watchers, you have choices!

• Clark Hall, Wednesdays 12 p.m.-1 p.m., Room 509

• University Hospital, Wednesdays, 11:45 a.m.-12:45 p.m., Room M586 • Anytime: join online for 12 weeks (3 months). Please let Melissa Willett know you are enrolled—

884-1397 or [email protected] so you can be eligible for the rebate. • Off campus: join at a local Weight Watchers center near you for 12 weeks (three months)

Those who are benefit-eligible and miss no more than one class qualify for a 25% rebate through Healthy for Life . At-work meetings cost $156 for 13 weeks. Join online for $65.

Brown

Bag It! 1. Stop the sog. If you are including moist veg-

gies, make sure to pack them separately. This will keep your bread from being soggy.

2. Food packets. Pick up packets or miniature bot-tles of condiments. Many grocery stores carry these in the deli or you can pick them up at res-taurants.

3. Baby wipes. These are inexpensive and pro-vide a great clean up once you’ve finished eat-ing.

4. Add the nuts. Add some variety to your palate by including nuts for protein and crunch!

Adapted from www.globalgourmet.com

Healthy for Life

· Wednesdays, 12 p.m.-1 p.m., Clark Hall, Room 509. Weight Watchers at Work. Join mid-session for a pro-rated fee. Benefit-eligible employees who miss no more than one class can receive a 25% rebate. For more information, call Melissa Willett at 884-1397.


· Tuesdays, 12:15 p.m.-12:45 p.m., Heinkel Building, Room 146. Stress-reduction meditation.

· Mar. 5, 7 p.m., Jesse Wrench Auditorium, Memorial Union South. 2008-09 film series. Acting on Faith: Women’s New Religious Activism in America. This docu-mentary offers an intimate look at the lives and work of three Ameri-can women—a Buddhist, a Hindu and a Muslim—for whom faith, activism and identity are deeply intertwined. Admission is free. For more information visit http://corp.missouri.edu/events/films0809.sthml

· Mar. 3, 11 a.m.-12 p.m., Memorial Union, S203. FREE workshop on Consequences of Work Stress, provided by the Employment Assis-tance Program. Pre-registration is required, as space is limited. To pre-register please contact Tammie Tilmon, administrative assistant, at 882-6701 or at [email protected].

Upcoming Events

· Wednesdays, 12:15 p.m.-12:45 p.m., University Hospital, Medical School Library, Room 145. Stress-reduction meditation.

· Wednesdays, 11:45 a.m.-12:45 p.m., University Hospital’s School of Medicine Room M586, Weight Watchers at Work meeting. Join mid-session for a prorated fee. Benefit-eligible employees who miss no more than one class can receive a 25% rebate. For more in-formation, call Melissa Willett at 884-1397.

· Mar. 1-17, MizzouRec Center. Faculty/Staff Soccer sign up. Re-quires membership. Play begins on Mar. 31. Manager’s meeting is Mar. 19 at 6 p.m. Cost is $55 per team. For more information, call 882-2066.

· Mar. 1-10, MizzouRec Center. Faculty/Staff Indoor Volleyball sign up. Requires membership. Play begins on Mar. 16. Manager’s meet-ing is Mar. 20 at 6 p.m. Cost is $55 per team. For more information, call 882-2066.

· Feb. 16-Mar. 21, City of Columbia Parks and Recreation Department. Open registration for adult summer softball. Leagues available in men’s, women’s and co-ed. Fee is $579.20 per team. Games start in mid-February and conclude in mid-April. For more information, call 874-7460.

· Feb. 16-Apr. 17, City of Columbia Parks and Recreation Department. Open registration for adult summer volleyball. Leagues available in co-ed and over 50. Fee is $275.20 per team. Games start in mid-February and conclude in mid-April. For more information, call 874-7460.

· Feb. 23-Mar. 31, City of Columbia Parks & Recreation Department. Open registration for adult summer softball. Play begins Apr. 13. For more information, call 874-7460.

mailto:[email protected]�

· Want to

become a

Wellness Ambassador?

If you are interested in

helping bring Healthy

for Life programs to

your area, call

884-1312.

Healthy for Life

Upcoming Events


· Ongoing, Weight Watchers online. Benefit-eligible employees who join at www.weightwatchers.com for at least 12 weeks qualify for a 25% refund of their enrollment fee if the participant misses no more than one class during the session. To qualify for rebate, you must inform Melissa Willett that you have signed up online. If you have questions, call her at 884-1397 or e-mail her at [email protected].

· Ongoing: Walking School Bus 2008-09 School Year. Sign your child up for the free adult-supervised Walking School Bus taking place at 10 Columbia elementary schools this fall. Visit www.pednet.org for more information.

See Page 4 for

dance classes

· Mar. 16, 5:30 p.m.-8:30 p.m. Confident City Cycling. This is the first of a 3-course series that teaches bike safety, how to fix a flat, bike skills and crash avoidance tech-niques. Participants must be at least 14 years old. Fee is $20 per class. To register, call Columbia Parks and Recreation Department at (573) 874-7460. For all other ques-tions, contact GetAbout Columbia at (573) 442-7189, ext. 28.

· Mar. 18, 5:30 p.m.-8:30 p.m. Confident City Cycling. This is the second of a 3-course series that teaches bike safety, how to fix a flat, bike skills and crash avoidance techniques. Participants must be at least 14 years old. Fee is $20 per class. To register, call Columbia Parks and Recreation Department at (573) 874-7460. For all other ques-tions, contact GetAbout Columbia at (573) 442-7189, ext. 28.

· Mar. 20, 5:30 p.m.-8:30 p.m. Confident City Cycling. This is the third of a 3-course series that teaches bike safety, how to fix a flat, bike skills and crash avoidance techniques. Participants must be at least 14 years old. Fee is $20 per class. To register, call Columbia Parks and Recreation Department at (573) 874-7460. For all other ques-tions, contact GetAbout Columbia at (573) 442-7189, ext. 28.

· Mar. 19, 12 p.m.-1 p.m., Memorial Union, Mark Twain Ballroom. Faculty/Staff Dance Lessons (Salsa). Fee is $2, no registration, partner or experience required. Healthy for Life staff will be on hand to sell $15 pedometers for the Million Step Pedometer Program. Bring cash or check made payable to Healthy for Life.

Editor’s note: Jaime Capizzi is the Wellness Program Manager for the St. Louis campus. She has a Bachelor’s degree in medical dietetics and a background in nutrition. Her monthly col-umn addresses healthy eating habits and nutritional topics. It’s that time of year again. You know the time when Spring is in the air and farmers are taking their produce to sell at the local markets. Regardless of where you live, it’s likely there is a mar-ket close enough for you to get fresh fruits and vegetables to serve for your family. We have all heard it before, fresh fruits and vegetables are best. Not only are they nutritious, but purchasing from the famers’ markets can help keep the local economy strong—something that can help all of us. If you would like to find a market close to you, the Internet makes it easy. Check out www.agrimissouri.com/farmersmarket to find out what is in season, locations and times of operation. You can find Columbia Farmers’ Market at www.columbiafarmersmarket.org and the Boone County Farmers’ Market at www.boonecountyfarmers.com We are in between growing seasons, but fresh as-paragus, spinach and peas are perfect this time of year. Asparagus is very rich in Folic acid, a B vita-min which facilitates cell growth and repair, im-proves repair time in the body and blood cell repro-duction in the bone marrow. According to the Na-tional Cancer Institute, asparagus is the highest

tested food containing Glutathione, one of the body's most potent anti-carcinogens and antioxidants. Asparagus is also an ex-cellent source of potassium, fiber, vita-min B6, and vitamins A & C. Have you ever noticed that there are two kinds of asparagus? White asparagus is regular asparagus grown underground. Farmers bury the young plants in the dirt during the growing season to shield the plants from sunlight, which would turn them green. This underground process produces spears that have a stronger, slightly bit-ter flavor and are lower in vitamin C. The green is asparagus, which is grown above ground, is cheaper and higher in

nutritional value. Go ahead, go green! Fresh produce is important, but variety and quan-tity are even more vital to your health. So, if you can’t make it to the farmers’ market or your favorite fruits and vegetables are not in season yet, choose frozen from your grocery store. Whatever you choose, make sure to mix it up and try and get at least five servings a day. Source: www.goodhousekeeping.com and www.agrimissouri.com/farmersmarket.htm

Healthy for Life


Farmers’ Markets good for all

Eating Healthy

http://www.agrimissouri.com/farmersmarket.htm�

Healthy for Life

Live Well, Be Well

Potatoes and Leeks with Chicken

2 Tbsp. olive oil 3 cloves garlic, minced 2 Tbsp. fresh ginger root, chopped 2 tsp. curry powder or to taste 1/2 tsp. crushed, dried chilies 1/4 tsp. allspice 1/4 tsp. cinnamon 3 leeks, trimmed and chopped 3 potatoes, peeled and cut in 1” chunks 1 cup low sodium tomato sauce 2 cups low sodium chicken broth 3 cups Butternut squash, peeled and cubed 2 red peppers, diced 4 chicken breasts, boned 1 Tbsp. olive oil 1/2 cup fresh cilantro, chopped Heat oil in large saucepan or Dutch oven. Add garlic, ginger, spices and leeks. Cook a few minutes until tender. Add potatoes, to-mato sauce and chicken broth. Cook 10 minutes. Add squash and peppers; cook 15 minutes or until vegetables are tender. Lightly brush chicken breasts with oil. Grill approximately 10 minutes on each side, or until juices run clear. Cut each chicken breast into 3 or 4 large pieces and add to sauce. Reheat just before serving. Sprinkle with cilantro. Serves 8. Nutritional analysis per serving: Calories 247, Protein 18g, Fat 7g, Calories From Fat 7%, Cholesterol 35mg, Carbohydrates 31g, Fiber 6g, Sodium 82mg.

Tropical Fruit Salad with Guava Sauce 2 bananas, sliced 1 pear, sliced 4 kiwis, peeled and sliced 2 cups strawberries, sliced 2 feijoas 2 Tbsp. orange juice concentrate 1 ripe guava Combine all of the ingredients, except for the juice and guava, in a large serving bowl. Peel and slice the guava into quarters and place in a blender with the orange juice concentrate. Puree until smooth. Pour the mixture through a sieve to remove the seeds and pour over the fruit salad. Nutritional analysis per serving: Calories 212, Fat 2g, Protein 3g, Carbohydrates 52g, Fiber 9g, Cholesterol 0mg, Sodium 8mg.

10

Orzo Skillet 1 lb. ground turkey 2 cups canned crushed tomatoes 1 cup diced onion 1/2 cup orzo pasta, uncooked 1 cup water 1 cup chopped green bell pepper 1 Tbsp. chopped cilantro 1/2 tsp. chili powder 1/8 tsp. hot sauce 16 oz. can pinto beans, rinsed and drained Combine ground turkey in a large skillet over medium heat, stirring occasionally , until browned. Drain. Stir in re-maining ingredients. Heat to boiling; reduce heat. Cover and simmer 15 minutes, stirring frequently until pasta is tender. Serves 4. Nutritional analysis per serving: Calories 330, Fat 3g, Protein 38g, Carbohydrates 42g, Fiber 8g, Cholesterol 45mg, Sodium 480mg.

Source: CDC, Produce for Better Health/Prince Edward Island Potato Board

Source: CDC

Source: CDC

Recipes

Healthy for Life

Live Well, Be Well

11

Did you know? Check This Out!

We want to know your

Wellness story!

Write up a short story and

send it to us via e-mail.

You might be featured in

the newsletter or on the

Healthy for Life website!

Weight Watchers ONLINE Healthy for Life recognizes that many off-campus faculty and staff won’t be able to join at Weight Watchers At Work meeting, so the wellness program is extending its 25% rebate to benefit-eligible employees who enroll in a three-month Weight Watchers Online course for only $65. Experience peer support from the comfort of your home or office. Miss only one week and qualify for the rebate. When you join online please inform Melissa Willett so that you are eligible to receive the 25 percent rebate. She can be reached at (573) 884-1397 or at [email protected]. When you complete the session you can turn in your logbook to her via e-mail or campus mail at 205 Heinkel Building, Columbia, MO 65211.

OFF-CAMPUS

Million Step Program You are eligible to participate in this pro-gram through Healthy for Life. All you

have to do is send a check through Cam-pus Mail—make the $15 check payable to

Healthy for Life and send it to 205 Heinkel Bldg.

You’ll get a pedometer and log book. Once you reach 1 million steps, send us the completed log book and we’ll send you a Free T-shirt, certificate and your

money back! Simple as that!

New Website Healthy for Life recently

launched its new website. Have questions about programs or

events? Log on to http://wellness.umsystem.edu

and get answers!

Laura Schopp, Ph.D. Director

Lynn Rossy, Ph.D.

Health Psychologist

Armine Alioto, R.N. Nurse Manager-UMHC

Jenny Workman Program Manager-MU/UM

Melissa Willett

Communications Assistant

Jaclyn Heider Health Educator

Laurie Goldstein, M.A. Program Manager-UMKC

Jaime Capizzi, RD

Program Manager-UMSL

Jerry Parmeley Program Manager-Missouri

S&T

Live Well, Be Well

Healthy for Life

Meet our Staff

12

Ask the expert (By Jessica Kovarik, RD, LD) Q: How can I lower my grocery bill but still eat healthy?

A: Small changes in your shopping habits can mean saving money at the grocery store, so try one or two of the following suggestions each week. You’ll find what works best for you as well as see a lower grocery bill. • When comparing brands of food, look at the cost of food per serving to find the brand with the lowest price per unit. Bring a calculator (price divided by units, for example a bag of potatoes costing $1.48 for 5 pounds costs $0.30 per pound). Sales tags may not list the sale unit prices. • If you can use the entire item, buying in bulk (the economy size) often is a lower price. Repackage large containers of food into smaller bags and containers. This is helpful for storage and portion control of items such as snacks. • Don’t be tempted by other items not on your list. Make a list, shop after you have eaten and stick to your list. • Stock up on non-perishable foods when they are on sale. • You pay more for convenience foods and have less control over the added ingredients. For example, instead of buying a ready-to-cook chicken breast, buy raw chicken breast and bake it to reduce fat and salt. • Looking for the best value? In addition to price, look for foods high in nutrients such as fruits, vegetables and whole grains. These will keep you full longer because they contain fiber. Also look for lean meat and low-fat dairy to help you stay full with protein.

• Shop the outer aisles where you find nutritious fruits, vegeta-bles, dairy products, and meats. These sections of the store con-tain high-nutrient foods and will typically cost less than

processed foods found in the inside aisles. • Buy non-food items like pet food, cleaning sup-plies, and personal care items from discount stores because they cost more at grocery stores. • Look high and look low. Lower-priced foods are usually on the top or bottom shelves. Impulse buys are located at eye-level, such as sugary children’s ce-real. • Serve smaller portions. Most of us eat larger por-tions than we need. Serving food on smaller plates and drinks in taller, thinner glasses can help us eat or drink less and save money. • Cook once and eat twice. Buy enough ingredients

to cook more than one meal and freeze the rest as meal-sized por-tions. • Store food properly. Food that gets thrown out is money lost.

For more information, please visit: http://missourifamilies.org/features/nutritionarticles/nut316.htm

Jessica is a registered and licensed dietitian and has a bachelor’s degree in nutrition. She has worked with MU Extension for two years answering nutrition, physical activity and health questions.

http://missourifamilies.org/features/nutritionarticles/nut316.htm�




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