10 Ways to Maintain Your Healthy Weight

Losing weight takes discipline and time. I know, because it took me a year and a half to lose 25 pounds. My weight stayed at 115-117 pounds until my husband I went to a conference in Warsaw, Poland. Conference and restaurant meals took their toll and I gained three pounds (one clothing size) in a week.

We stayed at the Marriott Hotel, which has a "Splendid Breakfast Buffet." Before I took any food from the buffet I surveyed my choices. I ate a healthy breakfast every morning: orange juice, fresh fruit, and low-fat yogurt sprinkled with granola. However, it was difficult to eat healthy lunches and dinners because I had few options.

Don't get me wrong, the food was delicious and artistically served. But leaving half a meal on my plate and skipping desserts didn't balance my food consumption. How could I get back to my healthy weight? The Harvard School of Public Health recommends a "defensive eating" approach to weight loss/maintenance.

Defensive eating has seven steps: selective eating, small portions, stopping before you feel stuffed, few desserts, eating slowly, sensible snacks, and awareness of why you're eating. I added these steps to my personal plan. Here are my 10 tips for maintaining a healthy weight.

1. EAT BREAKFAST. Nutritionists consider breakfast the most important meal of the day because it fuels your day. I get up at 5:30 a.m. and by 9:30 a.m. I'm ready for lunch. Solution? I eat half of my breakfast (two fruits and cereal) at the crack of dawn and the other half of my breakfast (fruit or wheat toast) mid-morning.

2. KEEP A FOOD DIARY. I don't keep a written diary, but I keep a mental list of everything I eat. This list includes every cookie, every cracker, and every pretzel. If I've eaten too much sugar, fat or salt I cut back on these the next day. My food diary has led to a collection of healthy recipes.

3. EAT LOW-ENERGY-DENSE FOODS. Mayo Clinic developed a Healthy Weight Pyramid to "encourage weight loss, weight maintenance and long term health." Low-energy-dense foods (lower calorie foods that make you feel full), are an important part of the pyramid. Fruits and vegetables are low-energy-dense foods and you may eat all you want.

4. STOCK UP ON HEALTHY SNACKS. I keep healthy snacks - carrot sticks, celery sticks, apples, and other fresh fruit - on hand. For a quick, filling snack I eat sugar free applesauce. Unsalted peanuts and walnuts help me to curb hunger pangs, but I'm careful to eat small portions. When I travel I bring healthy granola bars with me. (Yes, I took granola bars to Poland.)

5. BECOME SIZE WISE. By size wise, I mean portion sizes of the food you eat. You may be eating super-size portions instead of "normal" ones. For example, one serving of spaghetti is half a cup, not a mountain of pasta. According to the American Obesity Association, people who maintain a healthy weight eat five times a day, on average, and consume about 1,400 calories. In other words, they eat small meals often.

6. LIMIT CERTAIN FOODS. The American Obesity Association says 92 percent of those who maintain a healthy weight limit their intake of certain food, such as fast food. When I shop for food I avoid foods that have "empty calories," high-calorie foods with low nutritional value. In case you're wondering, I rarely eat at a fast food restaurant.

7. CUT CONDIMENTS. What's the second ingredient on the ketchup bottle? It's high fructose corn syrup, sugar you don't need. Mayonnaise has 90 calories per serving (one tablespoon) and 90% of these calories come from fat. Soy sauce is liquid salt. This extra sugar, fat and salt may cause weight gain. You don't have to give up condiments, just buy healthier versions of them.

8. KEEP MOVING. Regular physical activity is critical to Mayo Clinic's Healthy Weight Food Pyramid. And according to "Why Won't 'Diets' Work?", an article posted on the Internet by WOAI in San Antonio, healthy eating and increased exercise are keys to weight loss /maintenance. This combination "can actually increase your metabolism," the article says. I try to walk 10,000 steps a day and track my steps with a pedometer.

9. QUENCH THIRST WITH WATER. Sometimes your mind plays tricks on you and you think you're hungry when you're actually thirsty. A glass of water can ease your hunger. Instead of sugar-loaded soda pop drink water. I like no-calorie, non-carbonated flavored water and orange is my favorite.

10. GROCERY SHOP AFTER EATING. This is your main defensive eating tactic. Before I go to the grocery store I make out a detailed list. I rarely eat food samples because I'm allergic to soy (it's everywhere) and don't need the extra calories. Besides, these samples are often high in salt, fat, and sugar.

Thanks to these tips I was back to my healthy weight in two weeks. Now I practice defensive eating on a daily basis. The best part of the plan is that I control what I eat and am enjoying delicious, healthy meals. Bring on the holidays because I'm ready!

Copyright 2005 by Harriet Hodgson. To learn more about her work go to http://www.harriethodgson.com
Harriet Hodgson has been a nonfiction writer for 27 years and is a member of the Association of Health Care Journalists. Her 24th book, "Smiling Through Your Tears: Anticipating Grief," written with co-author Lois Krahn, MD, is available from http://www.amazon.com

Top 10 Ways To Cut Spending

Do you run out of money before you run out of month? Do you wonder where your money goes each month? Do you struggle to find money to invest for retirement, emergencies and other financial goals? Here are 10 tips to cut your spending and stretch your dollar to the max:

1. Consider dropping your home telephone line. Your cell phone is probably all you really need, and most likely it has free long distance. You could save $30 or more per month by dropping your land line.

2. Cut back on trips to Starbucks or other premium coffee shops. Often called the latte factor, spending several dollars per day on luxuries like premium coffee can really add up. For example, if you spend $4 for a cappuccino five times a week for 50 weeks out of the year (youre on vacation the other two weeks), you would spend $1,000 in a year. Try treating your trip to Starbucks as a treat instead of a habit. Youll save money and probably lose weight too!

3. Pay your mortgage payment bi-weekly instead of monthly. Youll pay less interest and pay off your mortgage faster.

4. Carry cash instead of credit cards. Psychologically its harder to spend cash than it is to use the credit card. Youll spend less and save on interest charges.

5. Use the envelope system for groceries, dining out, entertainment, and other discretionary spending categories. This will help you track how much you spend in these categories as well as prioritizing your spending.

6. Raise the deductible on your homeowners and auto insurance policies. Its not wise to file claims for small losses anyway (insurance companies love to raise rates after you file a claim), so a higher deductible will save you money now and in the future.

7. Buy regular gas instead of premium. Most cars dont need premium gasoline. Also, take public transportation if its available in your area. Take advantage of park and ride and carpooling options.

8. Plan your purchases to avoid impulse buying. Take a list with you to the grocery store and stick with it. Studies show that impulse buying can add $10-50 to your grocery bill ouch!

9. Go to the library instead of the bookstore. If youre an avid reader, give yourself a book budget for books that you will want to keep, and go to the library for everything else.

10. Take a vacation at home. Check out all the local sites and happenings. Youll rediscover your hometown and save on travel and hotel costs.

These are just a handful of ways you can cut spending and stretch your dollars, but if you follow these tips youll discover you have more money at the end of each month to apply to other financial goals, such as saving for college, retirement or just for a rainy day.

---

About the Author: Kristine A. McKinley, CFP, CPA, and founder of Beacon Financial Advisors, teaches individuals and families how to invest and plan for retirement, college, and other financial goals. Kristine offers financial and tax planning on an hourly, fee-only basis. To sign up for free financial planning tips, worksheets, checklists and more, visit http://www.beacon-advisor.com. © 2006 Beacon Financial Advisors, LLC and Kristine A McKinley

Buy a home with no money down: 6 ways you can do it

When Janette Jones of Gwynn Oak, Maryland, got ready to buy a town house last year, she discovered that a down payment and closing fees would cost nearly $10,000, taking a significant chunk of her savings. But because her credit score was above 620, she qualified for a loan that covered not only her down payment but her closing costs as well. "It was more important for me to keep the cushion I had in the bank for whatever happened after I moved into the home," she says. "The stove could have gone out the next day, or my car could have broken down two weeks later." Jones is among the 42 percent of first-time home buyers who paid zero down in 2004, according to the National Association of Realtors. Until recently the standard down payment was 20 percent of the purchase price, and the highest barrier to home ownership was the lack of cash. Then along came programs that required as little as 3 percent down. And today's zero-down programs are flinging open the doors to home ownership even wider. They're so popular "because many people with decent credit just don't have the money they need for a down payment," says Marcia Griffin, president and founder of Washington, D.C.-based HomeFree-USA, a nonprofit home-ownership organization. Consider these six options and how each might work for you:

1. GOOD CREDIT Many lenders offer 100 percent financing to those with good credit scores, typically above 580. The financing often comes in the form of two loans: one with a low interest rate for 80 percent of the cost and another with a higher interest rate for the other 20 percent. If your credit score is 620 or higher, you might qualify for loans that cover 103 percent, 104 percent or 107 percent of the sale price, with the additional funds going to closing costs. Mortgage-funding organizations Fannie Mae (fanniemae.com) and Freddie Mac (freddiemac.com) have 100 percent financing programs available. For instance, Fannie Mae's Flexible 100 plan covers the down payment, while you pay as little as $500 toward closing costs. The two organizations can steer you to financial institutions that offer these loan products. However, if you pay nothing down and no closing fees, your interest rate will be higher, and you'll pay interest on the total price plus the closing costs. "If you bring $2,000 or $3,000 to the table in the beginning, you would have thousands of dollars less to pay on the back end," says Sharron Murphy-Williams, executive director of the Ph6be Foundation, a financial-literacy organization in Cleveland.
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2. GOVERNMENT GRANTS In 2004 76 percent of Whites owned their own home, compared with only 49 percent of Blacks. As part of a plan to eliminate this home-ownership gap, federal, state and local governments issue down-payment grants to mortgage applicants with low incomes. Programs like the American Dream Downpayment initiative (ADDI) provide down-payment, closing costs and rehabilitation assistance to income-eligible home buyers. Check out the Department of Housing and Urban Development Web site (hud.gov) for a list of funds available from state and local governments and nonprofit organizations. Contact your state's Department of Housing and Community Development to ask about grants. "Many states have grants they don't use because people don't know they exist, and the government isn't really marketing them," Griffin notes.

3. FIXER-UPPER FUNDS If you're eyeing a property in need of repair, especially one in a neighborhood targeted for community revitalization, you may qualify for government programs offering fixer-upper loans. While properties that fall under such programs may need major renovations, a fixer-upper grant usually covers all the costs. Again, check with your state's Department of Housing and Community Development.

4. GIFT PROGRAMS Down-payment-assistance gift programs provide home buyers with between 3 and 6 percent of the sale price. While you don't have to pay this money back, you must buy a home that's part of the gift program because the funds come from sellers' donations. A number of nonprofit organizations offer down-payment assistance, including the Nehemiah Corp. of America (nehemiahcorp.org), AmeriDream, Inc. (ameridream.org), and Neighborhood Gold (neighborhoodgold.corn). You can also find a list of other down-payment-assistance organizations on the Home Gift Providers Association Web site (downpaymentalliance.org). These programs generally have no income requirements, but applicants must be eligible for a loan from a participating lender.

5. SELLER ASSISTANCE If the seller is in a rush to unload her home, you may be able to negotiate with her to pick up some of your costs. "Many times when you buy a home, the seller will agree to give you 3 to 6 percent to cover your closing costs," says David C. Harty, vice-president for legal affairs, Residential Home Loan Centers in Laurel, Maryland. If the seller is unable to find other buyers, you might also set up a "lease purchase" agreement in which you sign a contract to buy a home at a set price in a year or two, while living in it and paying rent. The seller generally will allow some of the rent money to go toward the purchase, which can eliminate the need for a down payment when it's time to close on the sale. You also benefit if the home's value rises because the purchase price is locked in.
6. MILITARY SERVICE If you're a veteran or currently in the military, you may qualify for a no-down-payment loan through the Department of Veterans Affairs. Check the department's Web site at homeloans.va.gov for a list of VA-approved lenders.

ZERO-DOWN CHECKLIST

Many no-money-down programs have hidden costs and risks, so keep these tips in mind before doing a deal:

GET INFORMED. For first-time home buyers, "It doesn't matter how much you know, you should get into a home-buying class," advises Sharron Murphy-Williams of the Phebe Foundation. "Then you can go to the bank equipped to ask intelligent questions about zero-down-payment loans."

LEARN THE COSTS. Ask your lender how much you'll be paying over the course of the mortgage with and without a down payment, then decide whether a fixed-rate or adjustable-rate mortgage (ARM) best fits your budget. Also evaluate gift programs; sellers contribute a portion of the down payment, so there's a chance the price will be inflated to cover that loss.
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FIND A SUPPORTING CAST. Have an attorney or a real-estate professional look over all paperwork, because predatory lending is prevalent with many no-money-down deals, Murphy-Williams cautions.

ASSESS THE NEIGHBORHOOD. "Make sure you're in an area that's appreciating and not declining," advises David C. Harty of Residential Home Loan Centers. A decline in market value means you could be stuck owing more than your home is worth.

MAINTAIN A CASH CUSHION. Even if you can get a home without cash, don't buy unless you have money in the bank. Harty notes, "Individuals who say they don't have $350 for an appraisal might not be the best candidate for a 107-percent loan."--T.E.H.

COPYRIGHT Essence Communications, Inc.

Buy a home with no money down: 6 ways you can do it

When Janette Jones of Gwynn Oak, Maryland, got ready to buy a town house last year, she discovered that a down payment and closing fees would cost nearly $10,000, taking a significant chunk of her savings. But because her credit score was above 620, she qualified for a loan that covered not only her down payment but her closing costs as well. "It was more important for me to keep the cushion I had in the bank for whatever happened after I moved into the home," she says. "The stove could have gone out the next day, or my car could have broken down two weeks later." Jones is among the 42 percent of first-time home buyers who paid zero down in 2004, according to the National Association of Realtors. Until recently the standard down payment was 20 percent of the purchase price, and the highest barrier to home ownership was the lack of cash. Then along came programs that required as little as 3 percent down. And today's zero-down programs are flinging open the doors to home ownership even wider. They're so popular "because many people with decent credit just don't have the money they need for a down payment," says Marcia Griffin, president and founder of Washington, D.C.-based HomeFree-USA, a nonprofit home-ownership organization. Consider these six options and how each might work for you:

1. GOOD CREDIT Many lenders offer 100 percent financing to those with good credit scores, typically above 580. The financing often comes in the form of two loans: one with a low interest rate for 80 percent of the cost and another with a higher interest rate for the other 20 percent. If your credit score is 620 or higher, you might qualify for loans that cover 103 percent, 104 percent or 107 percent of the sale price, with the additional funds going to closing costs. Mortgage-funding organizations Fannie Mae (fanniemae.com) and Freddie Mac (freddiemac.com) have 100 percent financing programs available. For instance, Fannie Mae's Flexible 100 plan covers the down payment, while you pay as little as $500 toward closing costs. The two organizations can steer you to financial institutions that offer these loan products. However, if you pay nothing down and no closing fees, your interest rate will be higher, and you'll pay interest on the total price plus the closing costs. "If you bring $2,000 or $3,000 to the table in the beginning, you would have thousands of dollars less to pay on the back end," says Sharron Murphy-Williams, executive director of the Ph6be Foundation, a financial-literacy organization in Cleveland.
Advertisement

2. GOVERNMENT GRANTS In 2004 76 percent of Whites owned their own home, compared with only 49 percent of Blacks. As part of a plan to eliminate this home-ownership gap, federal, state and local governments issue down-payment grants to mortgage applicants with low incomes. Programs like the American Dream Downpayment initiative (ADDI) provide down-payment, closing costs and rehabilitation assistance to income-eligible home buyers. Check out the Department of Housing and Urban Development Web site (hud.gov) for a list of funds available from state and local governments and nonprofit organizations. Contact your state's Department of Housing and Community Development to ask about grants. "Many states have grants they don't use because people don't know they exist, and the government isn't really marketing them," Griffin notes.

3. FIXER-UPPER FUNDS If you're eyeing a property in need of repair, especially one in a neighborhood targeted for community revitalization, you may qualify for government programs offering fixer-upper loans. While properties that fall under such programs may need major renovations, a fixer-upper grant usually covers all the costs. Again, check with your state's Department of Housing and Community Development.

4. GIFT PROGRAMS Down-payment-assistance gift programs provide home buyers with between 3 and 6 percent of the sale price. While you don't have to pay this money back, you must buy a home that's part of the gift program because the funds come from sellers' donations. A number of nonprofit organizations offer down-payment assistance, including the Nehemiah Corp. of America (nehemiahcorp.org), AmeriDream, Inc. (ameridream.org), and Neighborhood Gold (neighborhoodgold.corn). You can also find a list of other down-payment-assistance organizations on the Home Gift Providers Association Web site (downpaymentalliance.org). These programs generally have no income requirements, but applicants must be eligible for a loan from a participating lender.

5. SELLER ASSISTANCE If the seller is in a rush to unload her home, you may be able to negotiate with her to pick up some of your costs. "Many times when you buy a home, the seller will agree to give you 3 to 6 percent to cover your closing costs," says David C. Harty, vice-president for legal affairs, Residential Home Loan Centers in Laurel, Maryland. If the seller is unable to find other buyers, you might also set up a "lease purchase" agreement in which you sign a contract to buy a home at a set price in a year or two, while living in it and paying rent. The seller generally will allow some of the rent money to go toward the purchase, which can eliminate the need for a down payment when it's time to close on the sale. You also benefit if the home's value rises because the purchase price is locked in.
6. MILITARY SERVICE If you're a veteran or currently in the military, you may qualify for a no-down-payment loan through the Department of Veterans Affairs. Check the department's Web site at homeloans.va.gov for a list of VA-approved lenders.

ZERO-DOWN CHECKLIST

Many no-money-down programs have hidden costs and risks, so keep these tips in mind before doing a deal:

GET INFORMED. For first-time home buyers, "It doesn't matter how much you know, you should get into a home-buying class," advises Sharron Murphy-Williams of the Phebe Foundation. "Then you can go to the bank equipped to ask intelligent questions about zero-down-payment loans."

LEARN THE COSTS. Ask your lender how much you'll be paying over the course of the mortgage with and without a down payment, then decide whether a fixed-rate or adjustable-rate mortgage (ARM) best fits your budget. Also evaluate gift programs; sellers contribute a portion of the down payment, so there's a chance the price will be inflated to cover that loss.
Advertisement

FIND A SUPPORTING CAST. Have an attorney or a real-estate professional look over all paperwork, because predatory lending is prevalent with many no-money-down deals, Murphy-Williams cautions.

ASSESS THE NEIGHBORHOOD. "Make sure you're in an area that's appreciating and not declining," advises David C. Harty of Residential Home Loan Centers. A decline in market value means you could be stuck owing more than your home is worth.

MAINTAIN A CASH CUSHION. Even if you can get a home without cash, don't buy unless you have money in the bank. Harty notes, "Individuals who say they don't have $350 for an appraisal might not be the best candidate for a 107-percent loan."--T.E.H.

COPYRIGHT Essence Communications, Inc.

10 WAYS TO SAVE $2,000 A YEAR!

The Bible tells us the last shall be first-the corollary is that the best careers are often the least-compensated. That means many ministry families feel forced to overextend or even leave their church positions in search of a living wage. They clip coupons, raise their deductibles, and make powdered mac and cheese a staple.

Well, after 11 years in youth ministry, my wife and I have discovered ways to cut corners without living like martyrs. Here are 10 ways to save up to an additional $2,000 per year in your family budget. It takes discipline, but it's well worth it. Our budget-cutting strategies have also united us even more as a team.

1 BE A GIFT GRINCH-For years, Christmas pulverized our budget. Between office exchanges and Sunday school parties, we just couldn't rein in the outflow. In an effort to teach our kids the meaning of service, we started offering acts of kindness as gifts. At first it sounded like a cheap way out, but I'll never go back. My dad would say the greatest gift he ever received was having his grandson help him paint a fence on a Saturday afternoon.

Minimum Savings: $100
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2 WET YOUR WHISTLE WITH WATER-The average American consumes six cans of soda or specialty drinks per day. I'm not saying you should totally eliminate fun drinksthat's not necessary. But eight glasses of water every day will not only help your wallet, it will also boost your overall health.

Minimum Savings: $300

3 MAKE YOUR HOME A BARBERSHOP-My wife learned to cut my hair almost 10 years ago. After a few nicks here and there, she grew into quite a stylist. We purchased our own equipment for $20. A home haircut might not look so hot on a CEO, but somehow it looks cool on a youth pastor.

Minimum Savings: $150

4 BE YOUR OWN GREASE GORILLA-Avoid vehicle maintenance plans. Mechanics ridiculously overcharge for basic services and lead customers to believe that old antifreeze may blow up your car. Untrue. Learning the basics (oil change, tire rotation, changing spark plugs) can save you a bundle.

Minimum Savings: $150

5 EAT DOUGH; SAVE DOUGH-As bread outlet stores grow in popularity, so do cost-saving opportunities. You can buy most loaves at half the cost, and they're still fresh when you bring them home.

Minimum Savings: $100

6 SHELTER YOUR LOOT-Many church employers offer flexible spending accounts that allow staffers to set aside money from their paychecks to cover medical and dependent-care expenses that are not reimbursable pretax. You can set aside up to $5,000 for dependent care.

Minimum Savings: $250

7 SUPPORT BRAIN POWER-Most families try to make annual financial contributions outside of church giving. If you're faced with a choice between agencies, consider giving to universities within your state because your donations can be deducted on both federal and state taxes.

Minimum Savings: $50

8 FUEL YOUR BUDGET-As fuel costs continue to break records, take advantage of credit card features that offer a percentage reduction off every gallon of gas you pump2 (of course, you have to pay off your monthly statement to avoid finance charges). Also, fill up your vehicle prior to the weekend because many gas stations increase rates by at least a nickel on Fridays.

Minimum Savings: $200 per vehicle

9 GO WIRELESS-Soon homebased telephones may become obsolete. If you boost your monthly cell phone minutes you can discontinue your household service line.

Minimum Savings: $300

10 SAVE THE LEFTOVERS, BABY-Young parents often face suddenly shrinking incomes and growing budgets. For our infants, my wife ground up leftovers, froze them in ice cube trays, and thawed food cubes before meals. Babies don't care if their food isn't in a jar-at least, they never told me so.

Minimum Savings: $200

I've almost accepted the fact that mansions, fancy jewelry, and luxurious travel will never grace my future. But according to my wife and kids, we're content with what the Lord has given us, and they make me feel like royalty.

DAVID LONG is a veteran youth pastor in Indiana.