October 2014 1/34 ABCT Soldier Family Toolkit by 1/34 ABCT Family Readiness

SOLDIER & FAMILY TOOLKIT

1/34 ARMORED BRIGADE COMBAT TEAM Volume 31, October 2014

The Pantry Challenge Page 9

Adventures in Couponing Page 16

Taming the Dinnertime Dilemma Page 20

The Food Issue 1

IN THIS ISSUE 3 BEYOND THE YELLOW RIBBON EVENTS & DEALS 5 MCEC FLYER 6 LAW CLINIC 7 VETERANS DAY DEALS 9 THE PANTRY CHALLENGE 12 MILITARY ONESOURCE ARTICLES 16 HEALTHY MONEY HABITS 21 BOOK REVIEW From the Editor: Thanks for reading our Soldier Family Toolkit. The intent of this toolkit is to provide you with available events, deals, resources, and important information.

22 RESOURCE LINKS 23 FAMILY ASSISTANCE

This monthâ&#x20AC;&#x2122;s issue is about food. Next to housing, this is the biggest monthly expense for many households. It can also be the biggest source of stress for many families. This issue has ideas to streamline meal planning and preparation, while reducing food costs. October is one of my favorite times of year. Once the snow comes and the days get shorter, I like to rest and recharge my batteries after a busy harvest time. Rest is so important and I encourage everyone to do the same. Look outside. If it is nice out, stop reading and go for a walk. Winter will be here soon. If the weather is miserable, grab a cup of cider or cocoa and 2 dig into these pages. Thanks for reading.

CENTERS

HOME FRONT EVENTS & DEALS www.BeyondTheYellowRibbon.org Check out the Beyond the Yellow Ribbon website and sign up for exclusive email updates on monthly local Beyond the Yellow Ribbon events and deals.

Minnesota Wild - Wild vs Blues When: Oct. 4, 7 p.m. Minnesota Wild - Wild vs Coyotes When: Oct. 23, 7 p.m. Minnesota Wild - Wild vs Sharks When: Oct. 30, 7 p.m. Minnesota Wild - Wild vs Sabres When: Nov. 13, 7 p.m. Where: Excel Energy Center, St. Paul About: Tickets for groups of 8 or more are available for purchase on a first come, first served basis. All military personnel can purchase a Lower Level single attack Corner or Endzone ticket for select home games for $50 each. Individual tickets will be available at a later date. To secure tickets, contact Lindsay Weier, 651-312-3495, lweier@wild.com This e-mail address is being protected from spambots. You need JavaScript enabled to view it More Info: Website Mexican Consul Alberto Fierro - Hispanic Heritage Month When: Oct. 4, 6 p.m. Where: Hangar Conference Center, Camp Ripley, Little Falls About: The Minnesota National Guard is proud to host the Mexican Consul Alberto Fierro. Consul Fierro will discuss Minnesota's and Mexico's strong ties. There will also be presentations on the history of salsa dancing as well as cultural displays, and free food samplings. More Info: Flyer St. Croix Festival Theatre - Military Discount When: Oct. 2 through Oct. 26, 2014 Where: St. Croix Festival Theatre, St. Croix Falls, WI About: Sip a glass of wine and watch professional theatre in a historical building. The St. Croix Festival Theatre is offering a 10% military discount to the performance of "The Miser". More Info: Flyer

Rockie Lynne Concert When: Oct. 6, 7 p.m. Where: Chisago Lakes High School Performing Arts Center About: See Rockie Lynne in concert for "Support Our Troops". Admission: Bring items for our Servicemembers serving in Afghanistan and Kuwait. More Info: Flyer Drop-In Legal Clinic for Veterans When: Oct. 7, 9 a.m. to 2 p.m. Where: VA Medical Center, Minneapolis About: Minnesota Assistance Council for Veterans, in partnership with the law firm of Stinson Leonard Street, invite you to participate in a free drop-in legal clinic for veterans. More Info: Flyer Operation: Hire a Vet When: Oct. 7, 10 a.m. to 7 p.m. Where: Bloomington Armory, Minneapolis About: Schwan's Home Service is hiring military personnel, veterans, and spouses as Route Sales Representatives at four Twin Cities locations. More Info: Flyer BeBrave 5k Run/Walk When: Oct. 11, 2014 Where: TPC Twin Cities, Blaine About: Run a 5k on the beautiful TPC Twin Cities golf course and support the Minnesota Military Family Foundation & Birdies for the Brave charities. More Info: Website Birdies for the Brave When: Oct. 11 & 14, 2014 Where: TCP Twin Cities About: Register to play golf in a Birdies for the Brave event. Proudly supported by the PGA TOUR, Birdies for the Brave is a national military outreach initiative dedicated to honoring and showing appreciation to the courageous men and women of the United States Armed Forces and their families. More Info: Registration Website

Women of Faith When: Oct. 17-18, 2014 Where: Xcel Energy Center, St. Paul About: Thousands of women are expected to gather at Xcel Energy Center in St. Paul for a weekend of encouragement and Bible teaching with a line-up of powerful speakers presenting transformative messages designed to help women move from survival to revival. Save $20 on select seating when ordering on-line. Enter COUPON code MSP14 to receive the discount. Offer expires Oct. 16, 2014. More Info: Website Beyond the Yellow Ribon Kick-Off Event When: Oct. 18, 9 a.m. to 10:30 a.m. Where: Starfire Event Center, Waseca About: Waseca is beginning the process of becoming a Yellow Ribbon City and County. Please join this important Kick-Off event. See the attached flyer for areas that still need support for a successful committee to form. More Info: Flyer Drop-In Legal Clinic for Veterans When: Oct. 21, 9 a.m. to 2 p.m. Where: VFW Post 612, Fergus Falls About: Minnesota Assistance Council for Veterans invites you to participate in a free drop-in legal clinic for veterans. More Info: Flyer Drop-In Legal Clinic for Veterans When: Oct. 23, 10 a.m. to 3 p.m. Where: Olmsted County Public Health Building, Rochester About: Minnesota Assistance Council for Veterans invites you to participate in a free drop-in legal clinic for veterans. More Info: Flyer

Responding to the Military Child with Exceptional Needs (RMCEN) When: Oct. 28 to Oct. 29, 8 a.m. Register Now! Where: Minnesota Department of Education, Roseville About: The Military Child Education Coalition (MCEC), a nonprofit organization addressing the educational needs of children in military families, presents Responding to the Military Child with Exceptional Needs. This two day institute prepares professional educators, social service providers, parents, and community leaders to address the additional challenges associated with transitioning military-connected students with exceptional needs. More Info: Flyer Drop-In Legal Clinic for Veterans When: Oct. 30, 9 a.m. to 3 p.m. Where: Anoka County Government Center About: Minnesota Assistance Council for Veterans invites you to participate in a free drop-in legal clinic for veterans. More Info: Flyer Duluth's Military Appreciation Week When: Nov. 9 to 15, 2014 Where: Participating hotels, stores, and restaurants, Duluth, MN About: The Mayor of Duluth has agreed to proclaim Duluth's Military Appreciation Week November 9-15 with discounts at participating hotels, stores, and restaurant. More Info: Flyer Website Disney on Ice presents Worlds of Fantasy When: Dec. 11 to 14, 2014 Where: Xcel Energy Center, St. Paul About: Rev up for non-stop fun with four of your favorite Disney stories at Disney on Ice presents Worlds of Fantasy. Thrill to high-speed stunts as Lightning McQueen, Mater and the crew of Disney/Pixar's Cars race across the ice. More Info: Flyer Trans-Siberian Orchestra When: Dec. 30, 3 p.m. and 7:30 p.m. Where: Xcel Energy Center, St. Paul About: Trans-Siberian Orchestra (TSO) will wrap up 2014 by performing their rock opera The Christmas Attic live for two spectacular shows at the Xcel Energy Center. Discount tickets on select seating is available until Dec. 19, 2014 online or via the attached order form. More Info: Flyer Website

VETERANS DAY DEALS

Applebee’s Free meal - Nov. 11 Applies to: Veterans and active-duty military Applebee’s offers a special dine-in-only menu for Veterans Day. Baker’s Square Get a free slice of pie to Veterans and active military, California Pizza Kitchen Contact store for details. Champps Free cheeseburger and fries to Veterans and active military, Chili’s Free meal - 11 am to 5 pm, Nov. 11 Applies to: Active duty and veterans Chili’s is offering a choice of one of six meals on a dine-inonly basis. Beverages and gratuity not included. Denny’s Free AYCE Pancakes - Nov. 11 Applies to: Active military or veterans Available only at participating locations. Famous Dave’s Free or discounted meal - Nov. 11 Applies to: Active military and veterans Offer varies by location. Golden Corral Free meal - 4 p.m. to 9 p.m., November 11th, Applies to: Active military, veterans, National Guard or Reserves The Golden Corral Military Appreciation dinner will be held at all Golden Corral Restaurants nationwide.

The following restaurants offered free food last year for Veterans in conjunction with Veterans Day. Not all offers occurred on November 11th. Keep in mind that the lines at these restaurants can be very long. Please call ahead to verify all of the details. Some restaurants may require a coupon or a code to receive the offer.

Grand Casino in Mille Lacs and Hinckley Free buffet. Check hours of service. Hooters 10 free wings (Drink purchase required) - all day, Nov. 11 Applies to: Active duty and veterans Offer valid only at participating Hooters. Hy-Vee Free breakfast buffet - Nov. 11 Applies to: Active military and veterans Available at participating Hy-Vee grocery store with in-store dining. Krispy Kreme Free doughnut - Nov. 11 Applies to: Active duty and veterans Available only at participating Krispy Kreme stores. Little Caeser’s Free Crazy Bread with ID. Longhorn Steakhouse Free Appetizer & Drink.

VETERANS DAY DEALS McCormick & Schmick’s Seafood Restaurants Free lunch or dinner entrée – Call for dates. Applies to: Veterans This is the 13th Annual Veteran’s Appreciation Event at McCormick & Schmick’s. Olive Garden All Veterans and Military Active Duty will receive a choice of 1 of 5 entrees plus unlimited soup, salad and breadsticks. Outback Steakhouse Bloomin’ Onion and Coke – Call for dates. Applies to: Veterans and active-duty military Red Lobster Free appetizer to Veterans and activeduty military. 7-Eleven Free small Slurpee - 11.m. to 7 p.m., Nov. 11 Applies to: Active military and veterans

SUBWAY Free six-inch sub - Nov. 11 Applies to: Veterans SUBWAY restaurants are franchises, so this offer may not be available everywhere. Texas Roadhouse Free lunch - 11 a.m. to 2 p.m., Nov. 11 Applies to: Veterans and active duty military Dine-in only. TGI Fridays Get a free Veteran’s Day Lunch. Applies to: Active duty military and veterans Tony Roma’s Those who have served and are currently serving receive a free entrée. Treasure Island Resort & Casino offers a free buffet anytime Friday at the Tradwinds Buffet (1-800-222-7077, ext. 2640). You must be a Passport Club member, but it's free to join and you can join on the spot.

Tips Before Heading Out 

Review the official site information and rules before heading out. Many websites are listing previous years promotions that are no longer valid. We link to the official information.  Be sure to bring proof of military service, uniform photo or be in uniform. Proof of military service varies by company. See the list of states now offering a Veterans designation on a driver’s license.  Pay attention to the dates on the Veterans Day offer as some offers are for the weekend or extended over several days.  Many of the restaurant free meals are for dine in only.  Many of these promotions include small print that says participating locations only. Unfortunately, individual franchisees may choose not to participate. Fortunately, some franchisee’s participate even if the corporate company does not.  Call ahead if you’re unsure about anything.  Thank you for your service! 8

Growing up, we had a room in the basement with shelves and a freezer that were always stocked with food that was purchased on sale. I have continued the tradition at my house. A pantry challenge is when a person tries to uses up what they have in their pantry and see how low they can keep their grocery budget for a month or a few weeks. Some families do this before the holidays to make room in their chest freezers for turkeys. I used to do this to empty out and shut off our second freezer for the summer. Some families may feel really frugal and motivated in January. Step One- Take an inventory. Go through all of your cabinets, refrigerator, and freezers and throw out everything that is expired. Put everything that is close to expiring in a box. Using up these items should be on the top of your priority list. Make a note to not buy more of the things that were expired in the future. Step Two- Make a plan. Take out a calendar and put together a list of meals that use up the ingredients. Try to avoid recipes that require store bought items. Websites like Recipe.com allow people to input up to three ingredients and get a list of recipes for them. Step Three- Have fun. Take advantage of your familyâ&#x20AC;&#x2122;s strengths and make this an adventure. The television show Chopped, gives chefs a basket of mystery ingredients and challenges them to make the best dish. Have your own competition at home with two competitive members of the family as chefs and the rest of the family as the judges. Step Four- Substitute ingredients. Many ingredients can be substituted or omitted. The internet is very helpful with this. Be careful when doing this while baking as changes to recipes could cause big differences in results. Step Five- Only shop for the essentials. This is really difficult for shoppers that like to stock up. Consider asking friends, family, and neighbors for missing ingredients. Some stores also allow you to buy spices a tablespoon at a time instead of a whole jar. Gardeners often have surplus herbs and produce at the end of the season too. Step Six- Make things from scratch. This can be lots of fun! I hope that you found this helpful. Happy cooking!

11 Ways to Save on Organic Produce 1.Do research. Many people believe that organic produce is chemicalfree or that it is healthier than non-organic produce, which is not true in all cases. Many farms canâ&#x20AC;&#x2122;t afford to gain organic certification, but are chemical free, while many organic store bought items use chemicals. 2.Learn which types of produce require the most use of pesticides and avoid them. (See next page) 3.Volunteer at a farm . 4.Incorporate edibles into your landscape. 5.Let friends and family know that you are looking for excess produce from their gardens and fruit trees. 6.Eat seasonally. Do you really need to eat watermelon in January? 7.Go to a pick your own farm and freeze berries and other fruits. 8.Take advantage of BOGO sales on things like spinach at stores like Cub. 9.Stock up during a sale. Some foods like carrots store a really long time under the right conditions. 10.Join a CSA , Co-op, or food share. 11.Learn how to can fruits and veggies. Canned fruits and veggies preserved at the peak of freshness can be much healthier than their

494 Recipes in a Jar

HEALTHY MONEY HABITS THE PANTRY CHALLENGE ORIGINALLY PUBLISHED JANUARY 2014 I have a confession: I am addicted to stockpiling groceries. I remember early on in our marriage when we made every wrong financial decision possible. Money was tight and there were times where I had to put things back on the shelf at the grocery store. I am also a mom that works outside of the home and a big fan of make ahead meals and cooking in bulk. I also have a big garden and freeze lots of fruits and veggies and like to use coupons. This has resulted in the accumulation of over six months of groceries in my basement. We are moving this summer and my husband says two of our three full chest freezers need to be empty before we go. He is also not fond of the idea of moving hundreds of pounds of canned goods. Our normal grocery budget is $400 per month. For some families this may seem like a lot of money, for others it may seem like a small amount. Some families like to buy lots of organic foods and others like to buy lots of premade items. My goal is to spend $100 this month. Perhaps your numbers look much different, but whatever they are write them down and post them somewhere, maybe even Facebook. Below are my weekly updates. Week 0: Time to get organized. I am sorting my stockpile room by expiration date so that I know what is going to expire soon so that I use it up. I have also come to the conclusion that some things are just going to have to get tossed, traded, or donated because they are too random. Traded? Yep. Find someone to trade groceries with and it will save lots of money. This is really good for pricey stuff like cooking oils (who really uses the whole bottle of vegetable oil before it expires?). Week 1: Creative ways to use up cereal. I am making a lot of banana oat muffins from Cheerios. This saves on flour and is an easy breakfast on the go. They are very kid friendly too. Most food companies have recipes on their products or their company website. I spent $25 on loss leaders at the grocery store. Week 2: I have been digging around for old gift cards and frequent points that I havenâ&#x20AC;&#x2122;t used to see how I can use them towards keeping our grocery bill down. I find myself struggling not to buy lossleaders and with whether or not to buy certain foods in bulk or as needed. Buying a bulk item can really take a dent out of a grocery budget, but can save in the long term. On the plus side, I am at home more often now that I am not going to the grocery store as much. My husband also loves my scratch cooking.

9 Months Later... I originally thought I would participate in the Pantry Challenge for a month, but soon it became a way of life. My $100/month grocery budget lasted until watermelon season and then it went to $200/month. I thought it was going to be a challenge and it was, but I am amazed at how freeing the experience has been. I have had to simplify things and learn new scratch recipes. Being disciplined has led to a lot less waste and healthier meals for my family. Things like juice boxes and individually packaged snack foods are a rare treat. We throw out less food and spend more time together as a family. At this point, I am not sure what the future of our grocery budget is, but I am confident that we will be healthier and happier as a result.

HEALTHY MONEY HABITS THE PANTRY CHALLENGE ORIGINALLY PUBLISHED JANUARY 2014 Week 3: My two local grocery stores are having their coupon book sales and normally I would be there every other day. Target is also having a fabulous cereal sale ($1.75 for 3 boxes of the new flavors). It has been really difficult saying no to all of the good deals. One thing to keep an eye out for is gift cards and frequent points for buying particular food items. For example, certain Eggo waffles sold for $2/box at Target right now come with a code inside that gives the purchaser a $5 gift card for every four codes entered. The codes also have a point value that can be used to print $1.50 off Eggo coupons. For awhile, I was buying four boxes of Eggos for $.50 each and getting a $5 gift card, making a profit of $3 for every four boxes I bought. There are websites that explain how to find these sales. Week 4: Never did I expect that this whole process would save me time and cut my errands in half. So far, I have spent $85 of my $100 budget and plan to stick to my goal. Initially, I thought I would probably do a binge shopping trip on the 1st of the month, but now I can’t wait to do this again next month. We have also discovered some new family favorite recipes, including homemade chicken pot pie (The Pioneer Woman). Follow Up: I have heard Americans throw away 40% of our edible food. Often, I think we have good intentions. We’ll get our groceries for the week and then things happen, the chicken isn’t thawed, lunch is ordered at work, or a salad is forgotten about. Grocery saving experts often focus on offensive strategies, such as meal planning and coupons. While all of these tactics are great, I have personally seen the best results in my grocery budget when I have focused on defensive strategies. Keeping food out of the garbage can is a challenge and requires dedication. Keeping a waste diary next to the garbage can help. I used to buy spring mix to have salads, but somehow I would end up eating pizza and have to throw it out. Now, I get spinach, because it can be frozen instead of tossed. I try to plan my meals around “use ups” and then augment that with sale items. Whatever strategy you use, if you are really serious, you will see great results. I have found participating in online forums on the subject to be helpful.

MILITARYONESOURCE ARTICLE Organic Food: What You Need to Know

You’ve probably heard that organic food is good for you and for the planet. But you’ve also probably noticed that it usually costs more. You may be wondering what the “organic” label really means and if it is worth the higher price. The answer to that last question is far from clear-cut. The more you know about organic food, the more you’ll be equipped to make a smart buying decision. And about that price difference: Organic food is usually more expensive, but not always. There are ways to cut the cost of buying it. The story behind the label The “organic” label means something very specific. It means that the food has been produced under detailed federal rules. Here are a few of them:  Crops must be raised without the use of most conventional pesticides or fertilizers made from petroleum or sewage sludge.  Organic meat and poultry must come from animals fed organic feed and given access to the outdoors.  Animal feed must contain no antibiotics or growth hormones.  Genetic engineering and ionizing radiation are also banned. Selling food falsely labeled as organic can carry a stiff fine—up to $11,000 for each offense. Thanks to these regulations, consumers who pick up an “organic” item at the store can be confident that they’re getting the real deal. When you see the “USDA Organic” seal, it means the product on sale has at least 95 percent organic ingredients. The U.S. Department of Agriculture (USDA) has more information on organic labeling here. But there are some things that the organic label does not mean. It does not mean the food was necessarily grown locally. (In fact, much organic food is imported). It doesn’t mean the food was produced at small farms. And it does not mean the food is any safer or more nutritious than non-organic varieties. As the USDA points out, “U.S. organic standards and certification do not address food quality.” “Greener” by design To be certified organic, food must be produced by environmentally sound and sustainable methods. Conventional farming does not have to follow such strict rules. The USDA says the organic label is not an “eco-label per se.” But it does say its organic standards “are deeply rooted in environmental stewardship and resource conservation.” Remember, though, that farm practices are only part of the story. Transportation uses fossil fuels and produces greenhouse gases, so locally produced organic food is probably the “greener” option.

MILITARYONESOURCE ARTICLE Organic Food: What You Need to Know

Health claims debated Are organic foods safer and more nutritious? Based on research up to this point, it’s impossible to answer that question for sure. Dieticians Mildred M. Cody and Robert Earl note that pesticide residues “typically are lower for organic products.” The Organic Trade Association (OTA), citing a May 2010 report from the President’s Cancer Panel, says choosing organic food “helps reduce exposure to environmental chemicals that can increase the risk of contracting cancer.” But the pesticide levels in conventional food do not reach levels that the government considers dangerous. The jury is also out on nutrition. Studies in Britain and France have found that organic crops have higher levels of phosphorus, iron and magnesium than conventional foods. But the differences are small and may not be linked to farming methods. They could result from differences in water, soils and growing seasons. “There’s no evidence right now that buying organic (food) has health benefits over conventional (food),” says Katherine Tallmadge, a registered dietician and spokesperson for the American Dietetic Association. But she adds, “There’s a dearth of research, so we don’t really know.” Whichever option you choose, Tallmadge says, you should eat plenty of fruits and vegetables. “All the studies show we need to eat a plant-based diet,” she says, and none of these studies “has separated out conventional and organic food.” Organic on a budget As any grocery shopper soon learns, organic is usually not the cheaper choice. But the cost gap is not always wide, and there are ways to narrow it. The OTA offers a number of tips, such as buying in bulk, choosing private label products and joining buying clubs or community-supported agriculture (CSA) groups. (CSA programs are also a good way to support local farmers.) Buying in season also helps cut the cost of organics, just as it does for produce in general. Also, look for organic products in the frozenfood section. These may be quite a bit cheaper than fresh produce, without sacrificing nutrition. Resources The Academy of Nutrition and Dietetics (formerly the American Dietetic Association) www.eatright.org Search “organic food” USDA’s Agricultural Marketing Service www.ams.usda.gov See “National Organic Program” in the left-hand menu; the “Consumers” link on the NOP page leads to several useful articles. The Organic Trade Association www.ota.com Find articles on shopping for and cooking with organic food. 13

MILITARYONESOURCE ARTICLE Eat Right When Money is Tight Source: U.S. Department of Agriculture, http://www.nal.usda.gov/snap/EatRightWhenMoneysTight.pdf

Many families are concerned about the rising costs of food. Often eating healthier is less expensive than eating poorly. Planning ahead to cook good food at home means spending less on eating out, and eating more nutritious food. Read on for tips for how to stretch your food dollars through budgeting, food selection and low-cost recipes. How much: Money available for food  Know the resources you have to spend on food.  Make a shopping list based on the resources you have to spend.  Buy only the amounts of fresh foods you can use before it spoils.  Consider frozen or shelf stable items that last longer.  Use foods you already have to plan menus.  Add missing foods to your shopping list. Planning: Making meals with foods on hand Before going to the grocery store, check what foods you already have. Once you know what foods you have, ask these questions:  What meals and recipes can I make using the foods I have?  Can I mix foods together to make a tasty and nutritious meal?  What foods does my family need for good health? Then:  Plan what recipes you will make using your list of foods.  Use other foods on your list such as vegetables, fruits, and whole grains to complete the menu.  Once you plan your menus, make a new list for missing foods you need to buy. Shopping: Before, during and after Before shopping:  Make a shopping list. This helps you stick to your budget.  Plan your meals. Planning helps put leftovers to good use.  Look for coupons, sales and store specials.  For added savings sign up for the store discount card. During shopping:  Don’t shop when you are hungry. It is easier to stick to your shopping list.  Try store brands. They usually cost less.  Compare products for the best deal.  Check sell-by dates.  Buy the freshest food possible. It lasts longer. After shopping:  Store food right away to preserve freshness.  Freeze food to prevent spoiling.  Divide foods into small portions for children and elderly to prevent waste.  Use foods with the earliest expiration dates first. 14

MILITARYONESOURCE ARTICLE Eat Right When Money is Tight Source: U.S. Department of Agriculture, http://www.nal.usda.gov/snap/EatRightWhenMoneysTight.pdf

Tips: best buys for cost and nutrition Breads and grains:  Look for bargains on day old bread. It costs less but is still nutritious.  Buy regular rice, oatmeal and grits instead of instant to save on money, sugar and calories. Vegetables and salad:  Buy large bags of frozen vegetables. Seal tightly in the freezer between uses.  Avoid pre-bagged salad mixes. They are usually more expensive and spoil faster. Fruits:  Buy fresh fruits in season, when they generally cost less.  Frozen and canned fruits are a smart choice all year round.  Fruits and vegetables are usually less expensive when they are in season. Farmer’s markets always carry what is in season. Low-fat milk products:  Buy fresh, low-fat milk in the largest size that can be used before spoiling. Larger containers cost less than smaller sizes.  Ultra-pasteurized milk has a longer expiration date and won’t spoil as fast. Meat and beans:  Chuck or bottom round roast has less fat and is cheaper than sirloin.  Dried beans and peas are a good source of protein and fiber. They last a long time without spoiling.  Look for specials at the meat counter. Buy meat on sale for big savings.  Buy meat in large bulk packages to save money. Freeze portions you might not use right away to prevent spoiling.

Additional resources You may qualify for more than food stamp benefits. If you get food stamps and have children in school, they qualify for free lunch and breakfast. If you are low income and pregnant, breastfeeding, a new mom or have children under 5 years old, you might qualify for Women, Infants and Children (WIC) benefits. The Emergency Food Assistance Program (TEFAP) is a Federal program that provides food to low-income persons. Please read on for more information on these programs. SNAP—Supplemental Nutrition Assistance Program. This program is for eligible low-income people and their families. For more information call 1800-221-5689. To find your nearest SNAP office visit www.fns.usda.gov/snap/outreach/default.htm WIC—Special Supplemental Nutrition Program for Women, Infants and Children. This program is for eligible low-income pregnant or breastfeeding women, new moms, and children under age 5. For more information visit www.fns.usda.gov/wic/ contacts/tollfreenumbers.htm  School Nutrition Program. This program is for eligible low-income school-aged children. For more information, contact your local school or school district. The Emergency Food Assistance Program (TEFAP). This program is for eligible low-income persons. For more information visit www.fns.usda.gov/fdd/programs/tefap/ tefap_eligibility.htm Other online resources MyPyramid at www.mypyramid.gov. This Web site offers personalized eating plans, advice to make smart choices from every food group and help to balance food and physical activity. Recipe Finder at http://recipefinder.nal.usda.gov. This website offers over 100 low cost, nutritious and delicious recipes in both English and Spanish. 15

HEALTHY MONEY HABITS Picture from WDIO.com

Retail Price

Items Pineapple & 2 boxes of Cereal 2 Packages Raspberries Day Old Bakery Items S'more's items (Hershey bars, Honey Maid Graham Crackers, and Marshmallows)

Sale Price

After Savings discounts %

11.96 $ 5.86 $

0.86

93%

5.96 $ 4.00 $

2.50

58%

50.46 $ 11.97 $

11.96

76%

10.97 $ 5.00 $

3.00

73%

4.48 $ 2.50 $

1.00

78%

2.25 $ 0.45 $

0.45

80%

3.56 $ 2.64 $

1.32

63%

Nitrate Free Bacon $

39.85 $ 9.95 $

9.95

75%

4 Jars of Dill Relish $

7.96 $ 3.96 $

1.96

75%

Miracle Whip

4.99 $ 1.88 $

1.13

77%

2 Bottles Mustard Almond Coconut Milk

2.38 $ 1.10 $

1.10

54%

3.89 $ 2.99 $

1.99

49%

Simply Lemonade

2.99 $ 1.99 $

1.24

59%

4 Pizzas Syrup & Pancake Mix 5- 8 oz Smart Balance Butter

19.96 $ 10.00 $

6.00

70%

6.48 $ 2.99 $

0.77

88%

12.95 $ 11.10 $

1.10

92%

Totals

$ 191.09 $ 78.38 $

46.33

76%

Minus $4 gift card from Cereal

$ 187.09

42.33

77%

Small Coffee & Dixie Cups 3 Fruit Cups 4 bags Peanut M&M's

ADVENTURES IN COUPONING When people find out I am a couponer, their response is usually similar to talking about weight loss. They say that they would love to tame their grocery budget, but ______ (fill in the blank). According to the USDA, the monthly at home food budget for my family of two adults and two preschoolers should be between $568 -$1,107. Our budget for the last year has been $100-$400 per month and we have been making the switch to organic. We eat out about 4 times per month and that money comes out of a different category in our budget. My strategy is not to be an “extreme couponer,” in fact I find the show to be really misleading. Participants rarely follow the rules (such as limit one per customer) and spend weeks preparing for their show appearance. They also buy their coupons (sometimes spending hundreds of dollars) and coordinate special orders with the store in advance. I am a “practical couponer” and try to spend as little time grocery shopping/planning as possible. I do that by cooking in large quantities with simple ingredients and keeping an eye out for the best price possible on the ingredients I use. I also know the store’s sales & markdown cycles and wait for the things I need to go on sale. I started a couponing group to help beginners and received a phone call from a reporter. Here is a link to the story she did. http://www.wdio.com/article/stories/s3503385.shtml

I have included the list of items purchased. Since I was given short notice, I wasn’t able to pull together all of the deals and forgot two during my trip. I added them to the list because I purchased them the next day. Here are the ways I saved money. Cereal- I used my Kellogg’s rewards points to get $1.50/box coupons online. They were on sale for $2 and I stacked them with a $2 off fruit w/purchase of two boxes Kellogg’s cereal coupon. There are also coupons for free milk/yogurt with the purchase of cereal that can be stacked too. The boxes of cereal also had codes for gift cards. Occasionally, the codes are good for free movie tickets.

HEALTHY MONEY HABITS Picture from WDIO.com

ADVENTURES IN COUPONING

Berries- I am a member of the Driscoll’s advisory board and get coupons for completing surveys. I buy/grow/pick berries when they are ripe and freeze them for smoothies in the winter. I join the rewards programs for many of my favorite grocery items. Bakery- I get bakery items in day old bundle bags or shop at the bakery outlet. S’more’s- I stock up in the summer and combined the manufacturer coupon in the glossy store flyer with the coupon in the weekly flyer to get all three items for $3. I chose boxes of Graham crackers that had BOGO DQ blizzards in them too. Coffee/Paper Products- My store has tablets of glossy tear-away coupons that I keep an eye out for. They are usually for money off another product, such as $1.50 off coffee with the purchase of coffee cups. In this case, the store and manufacturer coupons were both for free coffee, so it was actually a money maker. Dry Goods Mark Downs- If the packaging on a product is damaged, my grocer marks the item down. On this trip, I found three fruit cups for fifteen cents each. Condiments- Condiments go on sale around the three major summer holidays. I stock up then and use them year round. Likewise, around the holidays, baking supplies go on sale as well. Meat- One way to save on meat is to shop in the morning and look for markdowns. I bought 5 packages of nitrate free bacon that were close to their best if used by date for 75% off. The day we were there, ground beef was marked down to $2.49 in the 4lb family pack sizes, I also has a coupon for $2 off any beef family packs making it $1.99 per pound when the regularly priced beef was close to $5. Juice/Non-Dairy Milks- Websites like coupons.com have loads of coupons for juice and non-dairy milks. I print them and combine them with store sales and coupons. Frozen Pizzas- I save coupons from the newspaper and combine them with store sales on the smallest size. My store carries a $5 version of the pizzas I bought and a $10 version. I waited until the $5 version went on sale for $2.50 to use my $1 off coupons. I also make my own frozen pizzas at home to save money and lower preservatives. Butter- My store had glossy flyers with a $2 off coupon for any Smart Balance product. Many of the products in the store were $6, but I found their butter on sale for $2.22. Butter freezes really well, so I stocked up. Candy- Checkout lanes regularly have tear-away coupons for money off of candy. I combined the manufacturer coupons with the sale to get a nice deal. There are lots of ways to save money on groceries. I highly recommend Steve & Annette Economides book Cut Your Grocery Bill in Half. See page ___ for the book review. 17

HEALTHY MONEY HABITS TAMING THE DINNERTIME DILEMMA It is 6pm. What is the stress level in your house? For families with kids, dinnertime stress can be pretty high. The American Sociological Association just published a study entitled the Joy of Cooking? In summary, the increased burden of cooking for a family at home combined with other pressures has a negative impact on a family, mainly the mother. While socio economic issues play a big role in the situation, the stress seems to be similar across income levels. One possible solution to this issue is a chest freezer, or possibly more than one (seriously, I have five). I just purchased another used one for $25. A secondhand chest freezer used efficiently can easily pay for itself in a month for the average1 grocery budget. Space may be an issue, but it is a small price to pay for relieving such a stressful time of the day. A couple of times a month, I do batch cooking to fill my freezers. I choose recipes based on their cost, family preferences, nutritional value and ingredient availability (translation: lots of free Swiss chard). In the fall, I make lots of soups and chilies since ingredients are cheap at farmer’s markets. I make 4-10 times what the recipe calls for. Since I work on weekdays, I cook on the weekends. Our current favorite is chicken potpie. Batch cooking reduces food cost, by buying in larger quantities and using fewer ingredients. It takes much less time and reduces the quantity of dishes. Another plus is that reducing oven use and baking things in large batches saves electricity.

The Pioneer Woman Chicken Pot Pie

An option gaining popularity in recent years is using dehydrated foods as a part of meal prep to save time and food storage space. A 1 gallon can of dehydrated diced carrots yields 27lbs of carrots at a cost of $20. The carrots are already peeled diced and washed and would save more than $7 if the local grocery store charges $1 per lb. Similarly, Sam’s Club sells dehydrated diced onions yields 40lbs of fresh onions at a cost of $27. If 10% of the onion is wasted and the local grocery store charges $.50 per lb, it would cost less than $5 to have the onions already diced and ready to go. Another benefit is that you wouldn’t have to worry about them spoiling or smelling up the freezer/fridge. 19

HEALTHY MONEY HABITS TAMING THE DINNERTIME DILEMMA

Pepperoni Pizza Chili Recipe photo by Taste of Home

Ingredients 1 pound ground turkey, beef, or Italian Sausage 1 can (16 ounces) kidney beans, rinsed and drained 1 can (15 ounces ) pizza sauce 1 can (14-1/2 ounces) Italian stewed tomatoes 1 can (8 ounces) tomato sauce 1-1/2 cups water 1 package (3-1/2 ounces) sliced pepperoni 1/2 cup chopped green pepper 1 teaspoon pizza seasoning or Italian seasoning 1 teaspoon salt Directions In a large saucepan, cook beef over medium heat until no longer pink; drain. Stir in the beans, pizza sauce, tomatoes, tomato sauce, water, pepperoni, green pepper, pizza seasoning and salt. Bring to a boil. Reduce heat; simmer, uncovered, for 30 minutes or until chili reaches desired thickness. Sprinkle with cheese if desired. Yield: 8 servings.

Cooking can be much more fun with friends. Organizing a group cooking day can further increase the savings and make the process more fun. Last year, I organized a soup swap with some friends to diversify what was in my freezer. It is a great way to try new recipes. To be really efficient, I get the large cans of beans at Samâ&#x20AC;&#x2122;s Club/ Costco that are seven times the size of the normal size cans, and I multiply my recipes by seven. This year, we are trying to switch to organic foods, which can be a costly transition. To further save money on beans/rice this year, I am buying what I need dried in 25 -50 lb bags directly from the distributor and cooking them myself. The cost for one variety is $1/lb dried and the cost for the equivalent canned is $9. This provides a substantial savings in the cost of the product itself. Since the cost of the cooked beans is $.25/lb, the savings are even more dramatic when used in combination with or in lieu of meat. Many grocery experts advocate making a monthly meal plan and doing once a month shopping and cooking. The best system is whatever works for your family, is easiest to use and your family actually uses. Since our plans change so often, I simply plan my meals for 2-3 days ahead, keeping an eye on the forecast and leftovers and perishables to use up in my fridge. This avoids waste and barbequing in the rain isnâ&#x20AC;&#x2122;t much fun and neither is a turkey dinner in 90 degree weather. As soon as dinner is over, it is a great time to start the dishwasher so that it can be emptied before bedtime. If other family members do this, the cook can make sure everything is ready for the next two nights. I also immediately portion leftovers into individual meals for lunch the next day and freezer meals. I also cook the pasta for the following night so it will be ready to go and make sure that all of the sides are ready to be baked or put in the microwave. With the start of the new school year, it is a great time to reboot family dinnertime. Eating meals together has shown to lower the risks for many different health and social issues. Reducing the stress and cost of meal prep leads to more family meals and lowers financial stress as well.

BOOK REVIEW CUT YOUR GROCERY BILL IN HALF Everybody that buys groceries needs a copy of this book. The Economides Family has made a living preaching their frugal ways. Their second book reveals their secrets to feeding a family of seven on a budget of $350 per month. They also detail how they use once a month cooking and once a month grocery shopping. The highlight of this book is that it is written by a married couple that works together with their (now grown) children to reach their goals. The start of the book details their planning techniques for meals and shopping. The real secret to their plan is that they have turned their pantry and deep chest freezer into their own mini grocery store. They plan their meals off of what they have on hand and restock their pantry with what is on sale. This eliminates the stress of trying to plan your meals based on what is on sale. 95% of the book covers strategies to avoid using coupons. There are handy tips like weighing pre-bagged fruit to see which one is the heaviest. As a mom of preschoolers, I appreciated the section about dealing with picky eaters. Their five children are seven years apart in age making them and experts at dealing with children at the dinner table. One suggestion I use regularly is to make foods that are already pre-cut, so that I don’t have spend the beginning of dinner cutting up food. There is also a section on planning school lunches. The middle of the book details how to get the best deals in each food category. (Hint: Make room in your freezer to stock up on cheap turkeys now to avoid paying $4 per pound of ground turkey later in the year). The end of the book has a section for how to feed a family “take out” food for under $15. There are also practical tips on freezer storage and kitchen layout. The suggestions in this book are practical, helpful, and will easily save a family hundreds of dollars a month and thousands a year. 21

ARMY / NATIONAL GUARD minnesotanationalguard.com armyonesource.com militaryonesource.mil CHILDREN ADAPT: cehd.umn.edu/fsos/adapt operationwearehere.com mnchildcare.org ausa.org/family mdva.state.mn.us/child guardfamilyyouth.org militarykids.org DISCOUNTS beyondtheyellowribbon.org military.com/discounts/category EDUCATION education4military.com gibill.va.gov militaryonesource.mil militarychild.org EMPLOYMENT esgr.org mn.gov/deed FMLA: dol.gov/whd/fmla HEALTH / MENTAL HEALTH tricare.mil militarymentalhealth.org Counseling 24/7: militaryonesource.mil MARRIAGE AND RELATIONSHIPS Marriage Retreats: strongbonds.org militaryonesource.mil PARENTS OF SOLDIERS bluestarmoms.org operationwearehere.com/Parents.html PET CARE dogsondeployment.org netpets.org guardianangelsforsoldierspet.org SPOUSES & SIGNIFICANT OTHERS militarysos.com spousebuzz.com milspouse.com msccn.org nationalmilitaryspousenetwork.org STRESS MANAGEMENT militaryonesource.mil defense.gov/specials/stressawareness

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