Winter 2012, Week 5

Sunday, February 12, 2012

  • Health: Reduce your risk for diabetes by following a healthy lifestyle. Making healthy food choices and being physically active can reduce your risk for type 2 diabetes.
  • Wealth: "Step down" when buying clothing. For example, from department stores to discount stores, factory outlets, consignment stores, and thrift shops. The more steps down, the greater the savings.

Monday, February 13, 2012

  • Health: Eat more high-fiber foods. For example, choose bread made from 100% whole wheat flour or whole grains instead of low-fiber white bread. Try oatmeal for breakfast or high-fiber cereals for variety.
  • Wealth: Save more in your employer's tax-deferred retirement plan. The best times to do this are when you receive an increase in income or when household expenses, such as a car loan or child care, end.

Tuesday, February 14, 2012

  • Health: Budget your breakfast calories. Choose cereals with little added sugar. Then add ½ banana or berries for additional nutrients. Top your cereal off with 1% or fat-free (skim) milk.
  • Wealth: Track your expenses for a month or two to get a realistic view of your current cash flow. Carry around a small notebook and record every expense as it happens (e.g., when you swipe a debit card).

Wednesday, February 15, 2012

  • Health: Make every calorie count by eating nutrient-dense foods. For example, choose brown rice over white rice and whole grain breads, crackers, pasta, and snacks over those made with white flour.
  • Wealth: Develop a spending plan (budget) based on your income, expenses, and financial goals. Download a "paper and pencil" worksheet.

Thursday, February 16, 2012

  • Health: Eat mindfully. Try not to eat more calories and fat grams than you need each day. Limit fried foods and snacks high in fat and use smaller plates so your meals appear larger than they actually are.
  • Wealth: Try to save 10% of your gross income. If you can't manage 10%, save a smaller amount, but do so regularly. Increase savings when your income increases and/or household expenses end or decrease.

Friday, February 17, 2012

  • Health: Eat slowly so you feel full at every meal. It takes about 20 minutes for your stomach to tell your brain that you are full. When people eat quickly, they tend to eat a lot before this happens.
  • Wealth: Include all family members in financial decisions so they will work harder to achieve them.

Saturday, February 18, 2012

  • Health: Be cautious at buffets. Take a look at all the foods that are available, before you get in line. Then determine what foods being served are lowest in fat, salt, and sugar. Fill up on high fiber foods such as salads, vegetables, and whole grains, and take small servings of high fat foods.
  • Wealth: Clip and save. Scan Sunday newspaper ads and go online for store and manufacturers' coupons.

  1. Rutgers
  2. Executive Dean of Agriculture and Natural Resources
  3. School of Environmental and Biological Sciences