20 Gas and Electric Money Savings Tips
Did you get sticker shock when you opened your last utility bill? If you did, you're not alone. People have reported huge increases in their energy bills. My gas bill went up about 40%, so I decided to make my home more energy efficient. You would be surprised just how much you can lower your utility bills by taking a few of these simple steps.< Here are 20 quick and easy tips:Close the heating vents.
Closing the heating vents or radiators in an unoccupied room can save 5-10% on your heating costs.Close the fireplace flue. Don't let heat go up the chimney. Make sure the fireplace flue is closed when not in use.Turn off the pilot light. A pilot light typically costs $3-$5 per month to keep lit. If your heating system has a pilot light, turn it off during the summer.Fix that leaking faucet. A faucet leaking a single drip per second can waste 400 gallons of water a year. Besides being a tremendous environmental waste, if that water is heated it will cost you about $8 if you heat with electricity, $4 if you heat with natural gas - plus the cost of the water itself.Replace old shower heads. According to federal regulations, new shower heads can pass no more than 2.5 gallons per minute. By replacing old shower heads with new ones, a family of four can save around 15,000 gallons of water per year, which amounts to savings of over $150 and $60 for electric and gas heated water respectively.Keep the refrigerator door closed. Shut the fridge! Opening the refrigerator door accounts for $10 - $20 of a typical family's electrical bill each year based on 40-60 openings per day.Provide adequate circulation for the refrigerator. Allow at least one inch of space on each side of the refrigerator for good circulation. Poor circulation can increase electricity consumption by 10%.Keep your refrigerator cool. A 5° F difference in air temperature can impact your refrigerator electricity consumption by 20%. To reduce your refrigerator's work, keep spare refrigerators in the coolest part of the house, like the basement.Turn your computer off. You could be spending well over $100 per year on electricity by always leaving your computer on! Turn it off when it's not in use.Set your thermostat at 78° F. The breeze from a fan can provide you with the comfort of temperature that is 6° F cooler. Also, during the summer, each degree that you raise the thermostat on your cooling system typically saves 2% on your cooling bill. Energy experts recommend setting your thermostat at 78° F or higher.Keep your light fixtures clean. Dirt can absorb as much as half of the light given off by fixtures, tubes and bulbs. Keep your light fixtures clean and use less electricity.Use compact fluorescent light bulbs. Use light bulbs that produce the most light using the least amount of electricity. Energy-efficient bulbs, such as compact fluorescent bulbs, use 75% less energy than typical incandescent bulbs.Turn the lights off. Don't just leave the lights on. Lighting controls provide security lighting when you are not home - with clock timers you can turn lights in your home on and off automatically at preset times. Timers, motion sensors and photo sensors are all ways to save electricity use.Plant some trees. Deciduous trees, which lose their leaves in the winter, can help you reduce your energy costs during the summer because their foliage provides shade. And in the winter, after their leaves have fallen, the sun's warmth passes unobstructed into your home. Strategically placed shrubs and vines can also reduce the effect of the sun's heat.Leave the thermostat alone. If you must use air-conditioning, don't turn the thermostat lower thinking it will cool your home faster. It won't.Keep your thermostat cool. Keep appliances that give off heat, like stereos and televisions, away from your thermostat-the hot air will persuade your cooling system to work harder.Insulate your attic. Adding fiberglass insulation to your attic is one of the most effective and easy savings measures you can take yourself. Also, insulating air ducts or pipes can conserve up to 10% of their heat.Keep your kitchen cool. Use a fan to draw hot air out of your kitchen when cooking. The savings in your cooling costs far outweigh the electricity use of the fan.Keep your dryer clean. Don't overload your clothes dryer. And make sure you clean the lint filter after every load. An overloaded dryer and a dirty filter, which reduces airflow, make the dryer work harder. Dry loads consecutively to take advantage of heat build-up. If possible, line dry clothes.Run a full dishwasher. Cut out pre-rinsing, load dishes according to the dishwasher manufacturer's instructions, and use only recommended amounts of dish washing detergent. Only run the washer when it's full - your dishwasher uses the same amount of water regardless of how many dishes are in it. Air-dry dishes when possible.
Sunday, December 28, 2008
Sunday, December 21, 2008
Avoid Emotional Eating
Many of us use food for comfort when the going gets tough in our lives. We reach for the chips or that pint of ice cream in the freezer — and before we know it, the bag or the container is empty and we've eaten ourselves into a stupor. All those calories — and did we even taste them?
Unfortunately, it can be hard to break out of the cycle of emotional eating. But doing so is important if you want to take control of your eating habits and live well.
To help yourself replace this reaction to stress with better habits, use these few simple rules:
Rule 1: Don't eat in front of the TV or computer screen. Chances are you won't enjoy the food as much anyway, because you're hardly paying attention to it — and because you're not paying attention, it's easy to eat way too much. Without the TV or other distractions, you can focus on the food itself — the colors, textures, smells, and tastes — and your meals and snacks will be even more enjoyable!
Rule 2: Organize meals with family or friends — without any distractions. Eating with others will move the attention away from the food and onto conversation with your dining companions. Don't lose focus on what you're eating, though. Put your fork down every once in a while and listen to your friends or add to the conversation!
Rule 3: Avoid using food to soothe yourself when you're feeling stressed. Instead, treat yourself to a warm, relaxing bath and let the anxiety drain out of you. Or put on your sneakers and go out for a brisk walk or jog. Either method can help refocus your mind and calm your body. Other strategies you might try include playing your favorite music, making a cup of herbal tea, or calling friends or family members to catch up. You can talk your problems out with them and listen to theirs, which may distract you from your own or help you put yours in perspective
Unfortunately, it can be hard to break out of the cycle of emotional eating. But doing so is important if you want to take control of your eating habits and live well.
To help yourself replace this reaction to stress with better habits, use these few simple rules:
Rule 1: Don't eat in front of the TV or computer screen. Chances are you won't enjoy the food as much anyway, because you're hardly paying attention to it — and because you're not paying attention, it's easy to eat way too much. Without the TV or other distractions, you can focus on the food itself — the colors, textures, smells, and tastes — and your meals and snacks will be even more enjoyable!
Rule 2: Organize meals with family or friends — without any distractions. Eating with others will move the attention away from the food and onto conversation with your dining companions. Don't lose focus on what you're eating, though. Put your fork down every once in a while and listen to your friends or add to the conversation!
Rule 3: Avoid using food to soothe yourself when you're feeling stressed. Instead, treat yourself to a warm, relaxing bath and let the anxiety drain out of you. Or put on your sneakers and go out for a brisk walk or jog. Either method can help refocus your mind and calm your body. Other strategies you might try include playing your favorite music, making a cup of herbal tea, or calling friends or family members to catch up. You can talk your problems out with them and listen to theirs, which may distract you from your own or help you put yours in perspective
Learning to Cook
These days, cooking seems to be something of a lost art. We're often so busy with work, family, and social obligations that we convince ourselves there is no time in our schedules to cook. And in this age of fast food and convenience foods, you can find ready-to-eat or microwaveable versions of almost any dish. (Too bad they're usually far inferior to the homemade versions.)
So if you think you don't have the time, and you can get takeout any day of the week, why should you cook? Not only is it healthier for you, but…
It's cheaper. Americans now spend about half their food budget at restaurants every year, while delicious meals with fresh ingredients can be prepared at home for much less than you'd be paying outside.
You're in control. I've said it before and you've heard it many times over — the only way to know for sure what's in your food, and how much fat, salt, and sugar it contains, is to make it yourself.
It lets you be creative. When you cook, you get to create something new at every meal. Once you've got a recipe down, you can experiment with it to find your own flavorful spin. And many people underestimate the sense of accomplishment they'll feel by creating something delicious out of a pile of ingredients — until they actually do it.
If time is limited, there are plenty of "quick and easy" recipes on the Living Well site and in cookbooks — with such recipes you can get dinner on the table in well under an hour. If you've never cooked before, there are plenty of simple recipes geared toward beginners; you could also consider signing up for a class at your local YMCA, community center, or culinary school. Or ask a member of your family who cooks to teach you some of the family recipes — he or she will probably be delighted to pass on the knowledge. Whatever it takes, just get cooking — once you start, takeout will never taste the same!
So if you think you don't have the time, and you can get takeout any day of the week, why should you cook? Not only is it healthier for you, but…
It's cheaper. Americans now spend about half their food budget at restaurants every year, while delicious meals with fresh ingredients can be prepared at home for much less than you'd be paying outside.
You're in control. I've said it before and you've heard it many times over — the only way to know for sure what's in your food, and how much fat, salt, and sugar it contains, is to make it yourself.
It lets you be creative. When you cook, you get to create something new at every meal. Once you've got a recipe down, you can experiment with it to find your own flavorful spin. And many people underestimate the sense of accomplishment they'll feel by creating something delicious out of a pile of ingredients — until they actually do it.
If time is limited, there are plenty of "quick and easy" recipes on the Living Well site and in cookbooks — with such recipes you can get dinner on the table in well under an hour. If you've never cooked before, there are plenty of simple recipes geared toward beginners; you could also consider signing up for a class at your local YMCA, community center, or culinary school. Or ask a member of your family who cooks to teach you some of the family recipes — he or she will probably be delighted to pass on the knowledge. Whatever it takes, just get cooking — once you start, takeout will never taste the same!
Start Simple
My philosophy is simple: Make small changes every week, build on these changes over time, and you will see big results in your nutrition, fitness, and lifestyle goals. You might think that this type of plan is too slow-paced or not difficult enough for you (leading a healthier life should be overwhelming and burdensome, shouldn't it?!), but you'd be wrong! Making small changes and adding to them every week ensures your success because you are able to maintain them over time. Not sure? Just look at what Safowler1964, a Healthy Living With Ellie member, posted on the Message Boards:
"This is the best! I love Ellie, and she has helped motivate me so much! I've been a yoyo-ER for years — I'm 43 and have been overweight since my 20-somethings. I've been watching Ellie for over a year, which encouraged me to get off my duff and get moving! I jumped at the chance to do this plan. Ellie is great and a great motivator for small changes that DO add up big. Since I started making small changes 14 weeks ago (first with the book, now with the site), I have gone from an extra-extra-large top to a large, adjusted my belt loop three times, and gone from a size 13 pair of jeans to a size 11!"
Starting small and working your way up to multiple changes is the way to go. No need to stress about doing everything at once — take a deep breath (or two), make a plan, and take some small steps in the right direction. You can do it!
"This is the best! I love Ellie, and she has helped motivate me so much! I've been a yoyo-ER for years — I'm 43 and have been overweight since my 20-somethings. I've been watching Ellie for over a year, which encouraged me to get off my duff and get moving! I jumped at the chance to do this plan. Ellie is great and a great motivator for small changes that DO add up big. Since I started making small changes 14 weeks ago (first with the book, now with the site), I have gone from an extra-extra-large top to a large, adjusted my belt loop three times, and gone from a size 13 pair of jeans to a size 11!"
Starting small and working your way up to multiple changes is the way to go. No need to stress about doing everything at once — take a deep breath (or two), make a plan, and take some small steps in the right direction. You can do it!
Sensible Substitions
Make Sensible SubstitutionsA great way to cut calories is to make smart substitutions. There's nothing sensible about swapping French fries for a loaded baked potato stuffed with bacon, cheese, butter and sour cream. In order for substituting to save calories, you have to make wise choices. Opt for the grilled chicken sandwich with Dijon mustard on a whole wheat bun instead of a fried chicken sandwich with mayonnaise. Instead of the fettuccine Alfredo, go for angel hair with marinara. Draw on your nutrition knowledge to make the healthiest choices.
Sundays Qoute of the Day
"To keep your character intact you cannot stoop to filthy acts. It makes it easier to stoop the next time."
Give Breakfast a Chance
You may think that an easy way to lose weight would be to just skip eating breakfast. But you'd be wrong! Study after study has shown that people who eat a healthy breakfast every day weigh less than those who skip this important meal. This may be because breakfast-skippers overcompensate by overeating later in the day, or it may be that a morning meal jump-starts your metabolism. Whatever the reason, it would be a big mistake to skip breakfast.
If you don't like typical breakfast foods, break the rules. Change up the regular choices with these delicious options:
Plain, unsweetened, whole-grain oatmeal made with low-fat or fat-free milk and topped with fresh fruit and nuts. Oatmeal is filling, easy to fix, and boasts fiber and other nutrients, too.
Low-fat yogurt sprinkled with low-fat granola.
A fruit-and-vegetable smoothie.
Whole-grain toast with a thin spread of nut butter.
High-fiber, low-sugar, whole-grain cereal with low-fat or fat-free milk and fruit. Choose a cereal with at least 8 grams of fiber per serving.
If you're feeling extremely adventurous, break the rules completely and have a vegetable-and-whole-grain breakfast that can be made in the microwave in minutes: sweet potato with low-sodium canned beans and a brown-rice breakfast pocket. It may sound totally crazy to eat this food in the morning, but try it and see how great you feel by lunch.
Try canned Alaskan salmon in place of bacon with eggs and veggies. You may be the first person you know to eat healthy, omega-3-packed salmon in the morning, but your neighbors will follow suit when they see what good health you're in!
If you don't like typical breakfast foods, break the rules. Change up the regular choices with these delicious options:
Plain, unsweetened, whole-grain oatmeal made with low-fat or fat-free milk and topped with fresh fruit and nuts. Oatmeal is filling, easy to fix, and boasts fiber and other nutrients, too.
Low-fat yogurt sprinkled with low-fat granola.
A fruit-and-vegetable smoothie.
Whole-grain toast with a thin spread of nut butter.
High-fiber, low-sugar, whole-grain cereal with low-fat or fat-free milk and fruit. Choose a cereal with at least 8 grams of fiber per serving.
If you're feeling extremely adventurous, break the rules completely and have a vegetable-and-whole-grain breakfast that can be made in the microwave in minutes: sweet potato with low-sodium canned beans and a brown-rice breakfast pocket. It may sound totally crazy to eat this food in the morning, but try it and see how great you feel by lunch.
Try canned Alaskan salmon in place of bacon with eggs and veggies. You may be the first person you know to eat healthy, omega-3-packed salmon in the morning, but your neighbors will follow suit when they see what good health you're in!
Eating Together
Enjoy a Family Meal
Eating a meal with your family is a great way to share healthy foods and stay up-to-date on what's happening in one another's lives. But did you know that it's also good for your family's health? One recent study found that girls who ate five or more meals a week with their families had a lower risk of developing unhealthy eating habits and eating disorders. And other studies have linked regular family meals with less obesity, drug use, smoking, and suicidal thinking in adolescents.
Unfortunately, with our increasingly hectic schedules, many of us don't eat together as a family. But you have the power to change that. With all the benefits you and your family can get from eating together, how can you afford not to?
Here are a few tips for establishing family meals:
Set a time for the meal — just remember who has basketball practice or dance lessons on which day!
Share food preparation and clean-up duties — your kids will love helping prepare the meals, and if everyone is involved in clean-up no one can complain about it!
If they're old enough, let the kids help clean, peel, and cut up vegetables.
If your kids are too young to help cook, they can still be involved by choosing what vegetables they want at dinner or by stirring something in a bowl.
Don't let anyone opt out of the meal. Including everyone emphasizes the importance of the family time.
Turn off the TV and computers — focus on eating and talking.
Eat slowly and enjoy the food, the conversation, and the laughter.
Keep mealtime conversation positive and avoid contentious subjects.
Eating a meal with your family is a great way to share healthy foods and stay up-to-date on what's happening in one another's lives. But did you know that it's also good for your family's health? One recent study found that girls who ate five or more meals a week with their families had a lower risk of developing unhealthy eating habits and eating disorders. And other studies have linked regular family meals with less obesity, drug use, smoking, and suicidal thinking in adolescents.
Unfortunately, with our increasingly hectic schedules, many of us don't eat together as a family. But you have the power to change that. With all the benefits you and your family can get from eating together, how can you afford not to?
Here are a few tips for establishing family meals:
Set a time for the meal — just remember who has basketball practice or dance lessons on which day!
Share food preparation and clean-up duties — your kids will love helping prepare the meals, and if everyone is involved in clean-up no one can complain about it!
If they're old enough, let the kids help clean, peel, and cut up vegetables.
If your kids are too young to help cook, they can still be involved by choosing what vegetables they want at dinner or by stirring something in a bowl.
Don't let anyone opt out of the meal. Including everyone emphasizes the importance of the family time.
Turn off the TV and computers — focus on eating and talking.
Eat slowly and enjoy the food, the conversation, and the laughter.
Keep mealtime conversation positive and avoid contentious subjects.
Eating Right
Hello, Carbs!
Who hasn't been tempted by no-carb diets? They seem to work, and they yield results quickly. But what about those of us who can't part with fresh-baked bread or steaming rice? I don't know about you, but I'm not willing to give up all that good, nutritious food that quickly! Plus, breads and cereals can add important fiber to your diet and give you energy to keep going! We all need those benefits!
I've learned that you can eat carbs and still lose weight. You just need to make good choices and watch your portion sizes. Here are some seriously healthy carbs for you to experiment with:
Whole-grain bread
Whole-grain or legume-based pasta
Whole-grain cereal
Barley
Quinoa
Brown and wild rice
Oatmeal
Popcorn
Sprouted grains
Who hasn't been tempted by no-carb diets? They seem to work, and they yield results quickly. But what about those of us who can't part with fresh-baked bread or steaming rice? I don't know about you, but I'm not willing to give up all that good, nutritious food that quickly! Plus, breads and cereals can add important fiber to your diet and give you energy to keep going! We all need those benefits!
I've learned that you can eat carbs and still lose weight. You just need to make good choices and watch your portion sizes. Here are some seriously healthy carbs for you to experiment with:
Whole-grain bread
Whole-grain or legume-based pasta
Whole-grain cereal
Barley
Quinoa
Brown and wild rice
Oatmeal
Popcorn
Sprouted grains
Overcoming a Plataaeu
When people begin a new fitness plan, they're sometimes surprised at how quickly they see results. If you never went to a gym or picked up a weight before you started the Living Well With Montel program, you may have lost weight and increased muscle strength pretty quickly when you started walking and lifting weights most days of the week. A few weeks later, though, you may feel that these improvements have slowed, even though your efforts have not. In other words, you may have reached a plateau.
Why does this happen? Briefly, with practice your body has learned how to perform your regular exercises more efficiently — meaning that you use less energy and burn fewer calories while doing them. You may also be feeling bored doing the same activities every day. Luckily, there's a simple method that can help you break through a plateau, as well as any boredom.
It's called the FITT principle, for frequency, intensity, time, and type. Changing one or more of these four components of your workout can help you break through to the next level.
For instance, you can change the frequency and time of your workout by changing how often and how long you work out. Perhaps you want to try more frequent, shorter workouts, or fewer but longer ones. You can increase the intensity of many cardio exercises by varying your speed, distance, or resistance or incline, or you can boost the intensity of your strength-training workout by increasing the weight you lift, the number of reps you do, or the number of sets. You can change exercise type by trying different kinds of equipment, or you can branch out into a whole new kind of exercise.
If you've hit a plateau, don't become frustrated and give up. Instead, celebrate how far you've come, and consider where you'd like to go next!
Why does this happen? Briefly, with practice your body has learned how to perform your regular exercises more efficiently — meaning that you use less energy and burn fewer calories while doing them. You may also be feeling bored doing the same activities every day. Luckily, there's a simple method that can help you break through a plateau, as well as any boredom.
It's called the FITT principle, for frequency, intensity, time, and type. Changing one or more of these four components of your workout can help you break through to the next level.
For instance, you can change the frequency and time of your workout by changing how often and how long you work out. Perhaps you want to try more frequent, shorter workouts, or fewer but longer ones. You can increase the intensity of many cardio exercises by varying your speed, distance, or resistance or incline, or you can boost the intensity of your strength-training workout by increasing the weight you lift, the number of reps you do, or the number of sets. You can change exercise type by trying different kinds of equipment, or you can branch out into a whole new kind of exercise.
If you've hit a plateau, don't become frustrated and give up. Instead, celebrate how far you've come, and consider where you'd like to go next!
Practice Prevention
Chronic diseases account for seven of every ten U.S. Deaths and for more than 60 percent of medical care expenditures — but much of the chronic disease in this country is preventable. Eating better and exercising more — two pillars of the Living Well With Montel program — can go a long way toward preventing chronic disease, but so can seeing your doctor regularly for preventive care, even if you don't feel sick. So mark your calendar to remind yourself of when you're due for a checkup or your annual physical, and don't skip it.Keeping up with regular doctor visits gives you a chance to have important health markers checked — blood pressure and cholesterol levels, among others. The doctor will be able to spot anything out of the ordinary and treat it before it becomes an unchecked risk factor for bigger problems, like heart disease.
Also, it's important to see your doctor and get his or her approval before starting or escalating an exercise program, especially if you have any health issues, are over 50, or are not used to doing moderate physical activity, or if you smoke or are pregnant. Your doctor will let you know if there are any tests you need to undergo before starting any new activities, or any activities you should avoid because of medical conditions. And if you are recovering from an injury, surgery, or other medical emergency, your doctor can refer you to a physical therapy or rehabilitation program where exercises will be tailored to your needs.
Even if you've already received your doctor's okay, if you feel any pain, uncomfortable stiffness, dizziness, or severe breathlessness during exercise, stop right away and be sure to consult your doctor. Getting the proper care for a minor problem can prevent you from developing a serious injury or condition that could halt your exercise efforts for the long term
Also, it's important to see your doctor and get his or her approval before starting or escalating an exercise program, especially if you have any health issues, are over 50, or are not used to doing moderate physical activity, or if you smoke or are pregnant. Your doctor will let you know if there are any tests you need to undergo before starting any new activities, or any activities you should avoid because of medical conditions. And if you are recovering from an injury, surgery, or other medical emergency, your doctor can refer you to a physical therapy or rehabilitation program where exercises will be tailored to your needs.
Even if you've already received your doctor's okay, if you feel any pain, uncomfortable stiffness, dizziness, or severe breathlessness during exercise, stop right away and be sure to consult your doctor. Getting the proper care for a minor problem can prevent you from developing a serious injury or condition that could halt your exercise efforts for the long term
Sunday, December 14, 2008
Super Foods
Looking for a way to get even more bang for your nutritional buck? Try these "superfoods"! They're loaded with essential vitamins, minerals, and other nutrients to help you feel great, and they even help fight disease! Incorporate them into your diet today!
Almonds: A source of "good" fat, almonds can help your heart by lowering bad cholesterol!
Berries: They're jammed with vitamins — particularly vitamin C — but new research has found these sweet little sensations to be ace disease fighters too, helping to prevent bladder infections and even cancers, among other illnesses.
Broccoli: Folate, vitamin C, calcium — broccoli is packed with all these awesome nutrients. Now researchers think it might also fight cancer!
Avocado: The large number of calories in a serving of avocado is totally worth it! This source of healthy fat contains a ton of vitamin K and potassium and is also associated with lower cholesterol and even the prevention of breast cancer!
Salmon: Low in calories, easy to prepare, and amazingly good for you — what's not to love about salmon? And the omega-3 fatty acids in salmon are great for your heart!
Olive oil: Another good fat! Besides making your food incredibly tasty, olive oil can also protect you from heart disease.
Green tea: So much research has touted the benefits of green tea, it's hard to know where to begin! But here's a sample: A Japanese study in 2006 showed that green tea lowered the risk of death from all causes. How's that for a superfood?
Almonds: A source of "good" fat, almonds can help your heart by lowering bad cholesterol!
Berries: They're jammed with vitamins — particularly vitamin C — but new research has found these sweet little sensations to be ace disease fighters too, helping to prevent bladder infections and even cancers, among other illnesses.
Broccoli: Folate, vitamin C, calcium — broccoli is packed with all these awesome nutrients. Now researchers think it might also fight cancer!
Avocado: The large number of calories in a serving of avocado is totally worth it! This source of healthy fat contains a ton of vitamin K and potassium and is also associated with lower cholesterol and even the prevention of breast cancer!
Salmon: Low in calories, easy to prepare, and amazingly good for you — what's not to love about salmon? And the omega-3 fatty acids in salmon are great for your heart!
Olive oil: Another good fat! Besides making your food incredibly tasty, olive oil can also protect you from heart disease.
Green tea: So much research has touted the benefits of green tea, it's hard to know where to begin! But here's a sample: A Japanese study in 2006 showed that green tea lowered the risk of death from all causes. How's that for a superfood?
Quote of the Day
"Insanity: doing the same thing over and over again and expecting different results." – Albert Einstein
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