#Healthy, Parenting, Technology

10 Types of Cyberbullying Parents Should Know About

Jack Prommel– Upsplash

Stay informed to protect yourself and children!

Cyberbullying is best defined as the use of electronic communication to bully a person, typically by sending messages of an intimidating or threatening nature. Over the past decade or so, cyber bullying has become more and more common due to the constant increase in technological use. To help parents stay informed about Cyberbullying, a list of common types of cyber bullying is provided below:

Harassment

Harassment occurs when the bully sends offensive and threatening messages via electronic forms of communication to his or her target. Multiple people may even gang up to send thousands of messages to the victim at once.

Impersonation or Fake Profiles

Impersonation is when someone creates a fake profile in another person’s name or hacks into another person’s account. The cyber bully pretends to be his or her victim online, and tarnishes the victim’s reputation.

Flaming

Flame wars involve the repeated exchanges of “angry, rude, or obscene [electronic] messages” between individuals.

Denigration

Denigration is an attempt to damage the victim’s reputation or ruin the friendships he or she has, by spreading unfounded gossip or rumours online.

Exclusion

Exclusion occurs when someone has been intentionally excluded or singled out from online group activities such as group conversations and multiplayer games.

Outing

Outing occurs when the cyber bully uses technological means to publicly “[share] private information without permission with the intent to hurt” the victim.

Natasha Hall– Upsplash

Dissing

Dissing is the act of sending or posting cruel information about your child online, to damage their reputation or friendships with others.

It can also include posting material online such as photos, screenshots or videos. The cyberbully wants to put your child down, so draws attention to what they are saying about them to make other people think they’re not cool. The cyberbully is usually someone your child knows. This can make it really upsetting.

Trickery

The cyber bully may employ methods to trick his or her victim into believing “they are speaking in confidence with a close friend so that they share sensitive information”, such as secrets or humiliating information. Once the cyber bully has obtained the information, he or she will use it against the victim by publicly disseminating it to others, “in an attempt to shame the victim.” The two forms of cyber bullying – outing and trickery – often go hand-in-hand.

Cyber stalking

Cyber stalking is a form of harassment. Victims usually receive threatening and intimidating electronic messages from cyber bullies. Victims may often start to believe “the intimidator can move offline and harm them physically,” causing them to be overly suspicious of their surroundings as well.

Cat fishing

Catfishing is when another person steals your child’s online identity, usually photos, and re-creates social networking profiles for deceptive purposes.

A catfish is someone who wants to hide who they are. They will look at your child’s social networking profile and take any information they want to create a fake persona. Sometimes they will only take your child’s photos and use fake names and information.

Nathana Rebouças– Upsplash

The Cyberbullying Problem

What you can do

Problem: If has been a crime or someone is at immediate risk of harm.

Solution: Call 911.

Problem: Someone is feeling hopeless, helpless, thinking of suicide.

Solution: To talk to someone now:

For Spanish speakers:

For deaf/hard of hearing:

Free and confidential support resources are available to you 24 hours a day, 7 days a week.

Problem: If someone is acting differently than normal, such as always seeming sad or anxious, struggling to complete tasks, or not being able care for themselves.

Solution: Find a local counselor or other mental health services

Resource: StopBullying.Gov

#Healthy, Cooking, Gardening, Grocery Shopping, Parenting, Self-Care

10 Super Herbs and Spices for Ultimate Health Benefits

Many spices hold cultural meaning to them in households throughout the world. Did you know, these same herbs and spices can improve your well-being in countless ways? The addition of herbs and spices to your diet is the simplest way to boost your immune system and fight off diseases and conditions such as inflammation.

Ginger

Ginger is used to treat nausea caused by morning sickness, chemotherapy, and even sea sickness. Ginger can also be used as a pain management remedy as 2 grams of ginger a day fights colon inflammation the same way as aspirin.

Other research found that a mixture of ginger, cinnamon, mastic, and sesame oil decreased pain and stiffness experienced by those with osteoarthritis.

Rosemary

Rosemary been shown to suppress allergic responses and nasal congestion due to an active ingredient called rosmarinic acid.Rosemary is considered a cognitive stimulant and can help improve memory performance and quality. It is also known to boost alertness, intelligence, and focus.

Peppermint

Peppermint is known for its aromatherapy benefits however, this spice also has benefits when consumed through food. Many studies have shown that peppermint oil can improve pain management in irritable bowel syndrome (IBS). Peppermint helps to relax the colon and reduces abdominal bloating.

Cayenne Pepper

Cayenne Pepper is a type of chili used in many dishes around the world. Known for its spicy taste, cayenne pepper is also a remedy for those looking to reduce their appetite and increase fat burning.

Garlic

Garlic has an in-depth history for its medicinal uses. Garlic supplementation is well known for combatting sickness, including the common cold. It is advised that those who experience symptoms relating to the common cold should increase their intake of garlic.

Studies have also found garlic to cause significant reductions in blood pressure in people with high blood pressure.

Turmeric

Turmeric is a good source of curcumin, an antioxidant that eases inflammation. Research suggests that curcumin may help ease pain. And other research shows that eating even small amounts of turmeric regularly may help prevent or slow down Alzheimer’s disease, possibly by helping prevent the brain plaques that lead to dementia.

Cocoa

The cocoa bean is chock-full of flavonoids, which are antioxidants that have been shown to boost heart health. Flavonoids seem to play a role in lowering cholesterol and blood pressure and helping keep your coronary (heart) arteries healthy, among other things. Also, studied suggest that daily intake of cocoa flavanols can improve mental performance in people with and without mental impairments.

Nutmeg

Nutmeg is found to have health benefits, including its ability to relieve pain, soothe indigestion, strengthen cognitive function, detoxify the body, boost skin health, alleviate oral conditions, reduce insomnia, increase immune system function, and prevent leukemia, and improve blood circulation.

Cardamom

This sweet, pungent spice is in many pumpkin spice mixes. It’s known to soothe an upset stomach, and lab studies show it may also help fight inflammation. Cardamom may help fight bacteria in the mouth, a common cause of bad breath, cavities, and gum disease.

Oregano

Oregano has many nutrients, including vitamins K and E, calcium, iron, manganese and fiber. Also, oregano is high in antioxidants. Antioxidants prevent cell damage caused by free radicals, helping fend off heart disease, stroke and cancer. Plus, oregano has phytonutrients that help fight infections.

#Healthy, Boundaries, Parenting, Positive Home Environment, Teachers

Setting Boundaries to Achieve A Healthy Lifestyle

People will wear you out! As a parent and individual, setting boundaries is necessary to sustain a healthy life. So much time is devoted to your work-life, children, family, spouse, and extracurricular activities. Strength is found in setting necessary boundaries and being prepared to say, “No.”

As an individual, there are many boundaries you can set to ultimately achieve a healthy life. Elizabeth Earnshaw- LMFT provides 6 boundary types and how to maintain them.

The statements provided within this article are for factual purposes, only. If you are seeking additional help in the realms of setting boundaries and maintaining relationships, please consult with your local therapist.

What Are Boundaries?

Boudaries are not a reason to be unkind or build a brick wall. Establishing healthy boundaries are essential to healthy relationships. Without healthy boundaries, relationships do not thrive—they result in feelings of resentment, disappointment, or violation. Boundaries are your personal limits.

Types of Boundaries

Physical Boundaries

Physical boundaries center around physical proximity. This includes personal space and attending to your physical needs. If you are not a hugger, it is OK to let people know you do not like to be touched that way.

Healthy physical boundaries might sound like:

  • “I am really tired. I need to sit down now.”
  • “I am not a big hugger. I am a handshake person.”
  • “I need to eat. I am going to go grab something.”
  • “I am allergic to [insert here], so we can’t have that in our home.”
  • “No. I don’t want you to touch me like that.”
  • “Don’t go into my room without asking first.”

Physical boundary violations feel like receiving inappropriate or unwanted touch, being denied your physical needs (told to keep walking when you are tired or that you need to wait to eat or drink).

Emotional Boundaries

Setting clear emotional boundaries includes knowing how much emotional energy you have and how much you can give. Also, this includes knowing when and how to respond emotionally. If you know someone will react poorly to your emotional energy, limit how much you share with this individual. If there is a healthy emotional relationship between you and another individual, you may be more comfortable with sharing information.

Healthy Emotional Boundaries may look like this:

  • “When I share my feelings with you and get criticized, it makes me totally shut down. I can only share with you if you are able to respond respectfully to me.”
  • “I am so sorry you are having such a tough time. Right now, I am not in a place to take in all of this information. Do you think we can come back to this conversation later?”
  • “I am having a hard time and really need to talk. Are you in a place to listen right now?”
  • “I really can’t talk about that right now. It isn’t the right time.”

When the boundary line is crossed, you can expect the following:

  • Dismissing and criticizing feelings
  • Asking questions that are not appropriate for the relationship
  • Reading or going through personal and emotional information
  • Asking people to justify their feelings
  • Assuming we know how other people feel
  • Telling other people how they feel
  • “Emotionally dumping” on people without their permission
  • Sharing inappropriate emotional information with your children

Time Boundaries

Time is non-refundable. There is great value in protecting your time. Setting time boundaries means understanding your priorities and setting aside enough time for the many areas of your life without overcommitting. Setting time boundaries encompasses the ability to say, “No.”

Healthy Time Boundaries look like:

  • “I can’t come to that event this weekend.”
  • “I can only stay for an hour.”
  • “Do you have time to chat today?”
  • “I would love to help, but I would be overcommitting myself. Is there another time?”
  • “We have family time on Sundays, so we won’t make it.”
  • “I am happy to help with that. My hourly rate is…”

When these boundaries are crossed, it looks like the following:

  • Keeping people in conversations longer than intended.
  • Cancelling on people because we have overcommitted
  • Demanding time from people
  • Asking professionals for their time and not paying them

Intellectual Boundaries

Intellectual boundaries refer to your thoughts, ideas, and curiosity. Healthy intellectual boundaries include respect for the ideas of other people, and they can be violated when your thoughts and curiosity are shut down, dismissed, or belittled. 

Healthy Intellectual Boundaries look like:

  • “I know we disagree, but I won’t let you belittle me like that.”
  • “I would love to talk about this more, but I don’t think talking about it during Thanksgiving dinner is the best time.”
  • “When we talk about this, we don’t get very far. I think it is a good idea to avoid the conversation right now.”
  • “I can respect that we have different opinions on this.”

The presence of intellectual boundaries does not mean the acceptance of all ideas, concepts, and perspectives. Recognizing the differences between you and others and choosing to maintain a healthy relationship and discourse is the direction to take for achieving healthy intellectual boundaries.

Material Boundaries

Material possessions include your car, home, furniture and money. It is important to understand the items you can and cannot share with others. Having healthy material limits include the following:

  • “I can’t lend out my car. I am the only person on the insurance.”
  • “We can’t give any more money. We would be happy to help in another way.”
  • “Sure! I am happy to share my dress with you. Just a heads-up, I do need it back by Friday.”

Material boundaries are violated when your things are destroyed or stolen or when they are “borrowed” too frequently. Another material violation is the use of materials (money and possessions) to manipulate and control relationships.

Content provided by Elizabeth Earnshaw- LMFT

Click Here to read more!

Parenting

Father’s Day Gift Guide 2021 (DIY, Online, and Retail)

man in black leather jacket carrying boy in black leather jacket
Photo Credit- Kelly Sikkemma from Upsplash

With Father’s Day around the corner, its time to consider which gift would make the perfect gift for Father’s Day. To help eliminate any confusion, Here is a compiled a list of gifts on this Father’s Day Gift Buying Guide to get your brain spinning on ideas.

Amazon.com

Fathers Day Nut Gift Basket in Wooden Tray + Red Ribbon

Best Dad Ever Custom Blanket with 4 Photos Personalized Picture Blanket Customized Gifts for Daddy/Grandpa for Birthday Father’s Day

Neck Shoulder Back Massager with Heat

Father’s Day Gifts, Personalized Dad Cutting Board

Picture Frame

D.I.Y. Gifts Children Can Make For Dad

Grill Master Handprint Platter

Click the photo to visit- Intersweetz.com

Yoda Best Dad Hand Print

Click the photo to learn how to create this craft!

Best POP in the World Popcorn

Click the photo to learn how to create this craft!

Dinosaur Card

Click the photo to learn how to create this craft!
  • Fathers Day Lego Jar- Click Here
  • You Rock Dad Art- Click Here
  • Teenage Survivor- Click Here
  • Golfing Art- Click Here

  • Your Little Peanut- Click Here
  • O-Fishally Awesome- Click Here
  • We’re Nuts About You Dad- Click Here

Retail Stores

  • Strap Sandals- Click Here
  • Safari Hat- Click Here
  • Pajama Set- Click Here
#Healthy, Nighttime Routines, Parenting, Sleep

Types of Common Sleep Disorders in Children

Annie Spratt from Unsplash

When thinking about the topic of healthy sleeping patterns for children, there is a lingering question of ‘how’ and ‘why’ are sleeping patterns potentially unhealthy for children? As a means of providing factual information, a general background to common sleeping disorders is provided.

As always, parents are encouraged to consult with a medical professional if there is a concern. The evidence within this article are for factual purposes only and not intended for medical advice.

At times, children experience discomfort before and during bedtime. This is normal. However, sleep disorders are generally diagnosed when there seems to be a lot of problems in bed.

What is Sleep Apnea?

Sleep Apnea is best defined as when a person stops breathing for a specified amount of time during sleep. This is usually due to an obstruction or blockage in an airway. The medical term is obstructive sleep apnea. Over time, sleep apnea has a long term effect on learning, growth, behavior, and heart problems. When children experience sleep apnea, their oxygen levels fall. In turn, this causes the child to experience discomfort in sleeping due to the inability to breathe.

Common signs of obstructive sleep apnea in children include the following:

  • Snoring, snorting, or gasping for air, breathing heavily
  • Bedwetting
  • Restless sleeping and sleeping in unusual positions
  • Sleepwalking and waking from nightmares

What is Restless Leg Syndrome?

Restless Leg Syndrome is a sleep disorder that can affect children and adolescents. Restless Leg Syndrome occurs when a child is uncomfortable and resists the ability to stop moving his or her legs. Although this can occur throughout the day, when the symptoms occur during sleep, it can then be considered a sleeping disorder.

When experiencing these symptoms, children generally get up and walk around, toss and turn and kick. As a result, the child misses a significant amount of sleep when restless leg syndrome occurs, due to this discomfort. When attempting to fall asleep with restless leg syndrome, children may need to get out of bed to stretch and move around. Children with this sleeping disorder are often sleepy during the daytime and may require additional sleeping time or naps.

Restless leg syndrome may also cause moodiness, irritability, hyperactivity, and difficulty concentrating at school.

What Are Nightmares?

Leo Rivas from Unsplash

If you have children, I am sure you have been awaken in the middle of the night to re-tuck them into bed due to a bad dream or nightmare. Nightmares cause children to wake up crying and can lead to stress at bedtime. Nightmares are scary dreams. Nightmares tend to happen when children have reached another level within their REMS (Rapid Eye Movement Sleep) cycle. The longer a child stays asleep, the more intense the dream tends to be due to the increased stage within the sleep cycle.

Once a nightmare occurs, children experience difficulty with going back to sleep. When a child is experiencing a nightmare, parents are cautioned to look out for the following: crying, shaking, kicking, screaming, disorientation, sweating and breathing fast. Nightmares can have an effect on children during the day, as they may have lost significant hours of sleep the night before.

What Is Hypersomnia?

Annie Spratt from Unsplash

Hypersomnia is narcolepsy. Narcolepsy is the inability to stay awake during the daytime hours followed by hallucinations and loss of muscle movements. Children that experience hypersomnia are expected to need additional naps, to get through the day. This condition is stated to be rare in children. Children that experience hypersomnia will require additional sleep after waking from 10 or more hours of sleep. Common symptoms associated with hypersomnia are disorientation, a need for naps, slow speech, and loss of appetite.

#Budgeting, #Healthy, Exercising, Outdoor Activities, Self-Care, Traveling

10 Inexpensive Weekend and Daytrips from West, TN

Southern Living Experience

Living in the South brings its own perks. We have the opportunity to experience soul food and southern hospitality. The environments are always filled with a welcoming, laid back energy to all that are here to stay and those that roam. In fact, most natives of the southern states would not trade their experience for any other location in the United States. For those seeking a little adventure, living in the Mid-South has one perk in particular, it is literally driving distance or a day-trip from many landmarks and attractions. On this list, the hope is to gather new places to explore each weekend with your family.

Cincinnati, Ohio

Cincinnati is a city in Ohio, located on the Ohio River. The Over-the-Rhine district is known for its 19th-century architecture. There are also well known locations such as the Cincinnati Zoo & Botanical Garden. Google Maps lists this trip to be under 8 hours, driving distance from Memphis, TN.

Mammoth Cave National Park, Kentucky

The longest cave system in the world, Mammoth Cave National Park, Kentucky offers cave tours based on skill level. These tours range from novice to expert. Google Maps lists this trip as approximately 4 hours and 40 minutes from Memphis, TN.

Orange Beach, Alabama

Orange Beach is a small city in Alabama. Spend the weekend skiing, kayaking, and paddleboarding. Also, Orange Beach offers parasailing, dolphin cruises, fishing, and diving. Google Maps lists this trip as approximately 7 hours from Memphis, TN.

Hardy, Arkansas

The small town of Hardy, AR has three museums, summer musical shows, bed and breakfast inns and several festivals each year. Cherokee Village, the state’s first resort/retirement settlement, is just southwest of town, offering lake activities and two championship golf courses. For those interested in fishing year round, this is your place. Google Map lists this trip as approximately 2 hours and 30 minutes from Memphis, TN.

New Orleans, Louisiana

“The Big Easy” is situated along the Mississippi River and is known for its heavy cultural influence in the South. Nightlife includes vibrant live music, French cultured cuisine, and Mardi Gras related festivities. Google Maps lists this trip as approximately 6 hours from Memphis, TN.

Destin, Florida

Destin is known for its white beaches and emerald green waters. Originating as a small fishing village, it is now a popular tourist destination. Destin calls itself “The World’s Luckiest Fishing Village” as there are claims of this city having the largest fish in Florida. Google Maps lists this trip as approximately 8 hours from Memphis, TN.

Reelfoot Lake, Tennessee

Located in Northwest, TN, Reelfoot Lake is known for fishing, boating, and eagle viewing. Reelfoot lake is a flooded forest. Tourists can find beautiful greenery on the shorelines and eagles high above the Cypress trees. Google Maps lists this trip as 2 hours from Memphis, TN.

Tupelo, Mississippi

Tupelo is the birthplace of Elvis Presley. You can tour the Elvis Presley museum and reminisce at the statues of the late great performer. Tupelo also houses the Buffalo Park and Zoo where you can view bisons, zebras, and giraffes. Google Maps lists this trip as approximately 1 hour and 45 minutes from Memphis, TN.

Falls Creek Falls, Tennessee

Hike the trails to reach this magnificent waterfall in Tennessee. Fall Creek Falls is a 256-foot tall sheer-drop waterfall located in Fall Creek Falls State Park near Spencer, Tennessee. For those seeking to stay the weekend, this state park offers cabins and RV parking. Google Maps lists this trip as approximately 6 hours from Memphis, TN.

Clever Kids Corner, Movies, Parenting, Toddlers

12 Movies From Your Childhood That Will Cause Nostalgia- Your Children Must See!

Grab a bag of popcorn and watch these movies with your children!

Monsters Inc

Monsters Incorporated is the largest scare factory in the monster world, and James P. Sullivan is one of its top scarers. What happens when one of his clients (a toddler) gets out into the factory?

Hercules

In Ancient Greece, the gods Zeus and Hera have a son named Hercules. While the other gods are joyful, Zeus’ grumpy and jealous brother Hades plots to overthrow Zeus and rule Mount Olympus. As a teenager, Hercules showcases his strength and inability to control it.

Flubber

Mad and whimsical scientist works to create a new creation and hold on to it. However, he finds this much harder than expected.

Tarzan

A man raised by gorillas must decide where he really belongs when he discovers he is a human. He meets a female human companion along the way.

Toy Story

Woody, a good-hearted cowboy doll who belongs to a young boy named Andy sees his position as Andy’s favorite toy jeopardized when his parents buy him a Buzz Lightyear action figure. The two battle it out throughout the movie. Who will win?

The Parent Trap

Two identical twin sisters meet for the first time at summer camp. These two plot to reunite their divorced parents.

Finding Nemo

Marlin a clown fish, is overly protective with his son, Nemo, who has a foreshortened fin. When Nemo swims too close to the surface to prove himself, he is caught by a diver. Marlin and a fellow fish, Dory, must set him free. The thing is, Dory suffers from short term memory loss. Can they do it?

101 Dalmatians

The Cruella De Vil finds a litter of cute dalmatian puppies and decides that their skins will make her the perfect new coat. The parents Pongo and Perdy seek to rescue them.

Hocus Pocus

After moving to Salem, Mass., teenager Max Dennison, explores an abandoned house with his sister Dani and their new friend, Allison. After downplaying a story Allison tells as superstitious, Max accidentally frees a coven of evil witches who live in the house. What will happen next?

Ratatouille

Remy dreams of becoming a great chef, despite being a rat in a definitely rodent-phobic profession. He disguises himself to pursue his dream.

Cool Runnings

Four Jamaican bobsleighers dream of competing in the Winter Olympics, despite never having seen snow. With the help of a former Olympian, this group sets to break a record!

Holes

A boy, wrongfully accused, is sent to a juvenile camp. There, the warden forces the group to dig holes all day. They make a discovery while digging.

#Budgeting, #Healthy, Cooking, Grocery Shopping, Parenting

What is the Supplemental Nutrition Assistance Program (SNAP)?

What is SNAP? SNAP is the Supplemental Nutrition Assistance Program for Needy Families. As a 90’s baby, I grew up calling this Food Stamps. However, SNAP is formal terminology.

SNAP provides nutrition benefits to supplement the food budget of needy families so they can purchase healthy food and move towards self-sufficiency.

SNAP is a national program that is there for families in need of food. To receive SNAP benefits, you and your family must qualify in your state.

To learn how to grocery shop on a budget using your SNAP Benefits, click HERE.

USDA provides a breakdown of eligibility guidelines for families to follow. There is certain criteria to qualify including meeting income limits. SNAP benefits are updated yearly for recipients.

There are special rules for households with elderly or disabled family members. To learn more about these rules, click here.

SNAP Benefits in Tennessee can be used online at the following stores:

  • Aldi
  • Amazon
  • Walmart

To learn more about applying for SNAP in Tennessee, click HERE.

#Budgeting, #Healthy, Cooking, Grocery Shopping, Parenting

How To: Grocery Shopping On A $4 Daily Budget

There are many joys to raising one big happy family. But, let’s get real, feeding one big happy family is another story. Parent’s of one or multiples can relate to this blog post. There are many ways to maintain a daily, weekly, or monthly grocery shopping budget. We are going to explore some of these areas as a means of learning more options when it comes to grocery shopping for your family.

Meal Planning

One strategy is to meal plan. If you’re anything like me, your car wheels are spinning from sun up until sun down, most days. Meal planning eliminates the temptation of stopping at local fast food restaurants and provides a health meal alternative for you and your family. To successfully meal plan, it is suggested that the “planner” and “meal prepper” arrange all of the meal items on Sunday prior to the week.

Now let’s look at Meal Planning On A Budget. This simply involves the core components of a meal- the protein, vegetable, and carbohydrate. The simplest and cheapest way to accomplish this is by sticking to one protein (chicken, fish, broccoli-for vegan families), one choice of carb (rice, sweet potato), and mix up the vegetables throughout the week. Boring right?! You’re encouraged to get creative when fixing these items for your family. Change up the spices blends and cooking styles. Instead of grilling the chicken, place a few pieces in the oven or boil them.

Tips for Meal Planning On A Budget

  1. Create a menu in advance
  2. Purchase meals around sale items
  3. Plan one meatless meal a week
  4. Check your inventory at home, first
  5. Make a meal that your family loves
  6. Utilize those leftovers
  7. Integrate grains and veggies
  8. Make extras-when possible

Keeping Your Grocery Bill at $120 and Under

Living on a Cheap provides some very reasonable solutions to maintaining a $4 day grocery bill. This averages to about $120 a month. For larger families, the budget might need to be adjusted, however, the same concepts can be applied. These tips, along with my personal experience tips will be given:

  1. Eliminate Bottled Water- Purchase a water diffuser pitcher or faucet attachment one time versus constantly purchasing a $4 case of bottled water weekly.
  2. Eliminate Fruit Juices and Sodas- Fruit juices tend to cause dental health. Sodas are packed with sugar. Eliminating this item will help your pockets in more than one way.
  3. Eliminate Coffee- One cup of coffee at Starbucks ranges from $4-$6. Making coffee at home can add up as well. There is creamer, sugar, coffee grains, and filters. This one will be hard for coffee drinkers.
  4. Eliminate Alcoholic Beverages- Eliminate or save these items for a special occasion.
  5. Purchase Fresh or Frozen Fruits- Many times, the frozen fruit are much cheaper than fresh fruit. It may not be a first preference for most, however, it gets the job done.
  6. Purchase Fresh or Frozen Vegetables- The same concept applies to vegetables. However, frozen store brand vegetables are significantly cheaper. One bag of Great Value brand (Walmart) broccoli is $.99 compared to other $2.99 brands.
  7. Keep Snacks Simple- Snacks need to stay simple, plain and simple. At most homes, snacks go FAST. I suggest keeping these items simple when possible. Rather than purchasing an already made cheese and cracker for $3.29, purchase a $.99 cent box of crackers and $.99 cent cheese. This is just an example. All families have their own favorite snacks. See if you can re-create them cheaper!
  8. Purchase Beans and Grains in Bulk- I always, always, always have some sort of rice on hand. Rice is a simple go-to and easily purchased in bulk. The same for beans. When searching, purchase these items in larger bags and portion them out when cooking for the week.
  9. Purchase Raw Foods Over Already Prepared- This goes for chicken, fish, beef, steak, and even some vegetables and pastry’s. Kroger is currently selling a “Meal Kit” for a family of 4 for $19.99. This only feeds your family for one night versus purchasing raw items and portioning them out for much cheaper.
  10. Focus On Nutrition- Focusing on nutrition while shopping will eliminate MOST of the store items, trust me.
  11. Milk, Milk, Milk- I tend to find myself buying two gallons per week. That’s a lot of milk! When possible, replace the milk drinking with water.

Grocery Shopping Tips

  1. Shop On A Full Stomach- Yes, everything looks delicious when you’re hungry. Just don’t do it.
  2. Create a List and Be Prepared to Say No- Your children will go find the largest box (64 OZ) of cereal when you already have some at home. Just create a list and be prepared.
  3. Buy Non-Grocery Related Items at Dollar Store- This includes laundry detergent, washing powder, soap, and bleach, etc. These items are much cheaper outside of the grocery store.
  4. Shop Store Brands- Not all store brands are created equally, I know. Shop around. There are some really great buys in store brand.
  5. Don’t Fall for the 10 for 10- Only use this purchase, if you are truly going to use 10 items of the same thing. These sales are a quick way to rack up you total.
  6. Learn to Bake or Cook- When in doubt, just cook it at home. The frozen chicken alfredo lasts one night versus purchasing the items at and cooking 2 days worth.