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15 things to get from the Commissary for Cold and Flu Season

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When you think of winter, do you think of snow and staying indoors and cuddling by a roaring fire? Perhaps images of sipping hot cocoa with a book come to mind? While wintertime is a time of cooler weather temperatures, it is also a time of increased coughs and colds. The time to stock up for cold season is before it is cold season. This is especially important for those who have children in the house and a deployment for the military member may be upcoming – you do not want to be heading to the grocery store or even grocery pick up if you have sick kids. Here are the x things to stock up on at the commissary before cold season.

  1. Canned soup – this may go without saying, but getting canned soup means you can prepare a simple meal that will provide nourishment and relief without much work.
  2. Broth – Like soup, the prepared broth is soothing for the throat, congestion, and belly. It is full of nutrients too. Just watch the salt content as some of the canned varieties pack a ton, and you don’t want a lot of sodium-filled foods when you are already dehydrated from sneezing or nasal congestion.
  3. Mac and Cheese – this is key for kiddos who may like this creature comfort when sick.
  4. Orange Juice – vitamin C in this beverage is a healing antioxidant that your body needs during a respiratory virus.
  5. Tea – Whether you enjoy the loose-leaf or boxed variety, tea provides a hot beverage that provides relief from nasal congestion and pressure as well as post-nasal drop that coughs and colds bring with them. There are many caffeine-free varieties.
  6. Honey – A soothing accompaniment to tea, honey is comforting and helps with allergies. Honey should not be given to children under 12 months of age per the American Academy of Pediatrics.
  7. Menthol Chest Rub – This rub may assist with congestion and allow for easier sleeping, which will help with restoration and recovery from a cold. There are both children’s and adult versions. If you have young children, check out the patches that go on their clothing – this prevents them from potentially eating the rub.
  8. Acetaminophen and Ibuprofen – These medications reduce fever and pain when you have a cold. Remember that ibuprofen is not recommended for children 6 months and under. And never give aspirin to a child unless instructed by your medical provider.
  9. Guafenesin or cold syrup – If you know that there is a certain medication you love that alleviates your congestion or cough, get one to have on hand so it is ready before you get sick. This also prevents it from being out of stock when it is cold and flu season.
  10. Thermometer – while you may not think of the commissary as a place to pick this up, they do have them in the medicine aisle. If you have limited time to pick up supplies, grab it while you can.
  11. Cough drops – As an adult, talking is necessary for function. When you have a cold or flu, talking hurts – cough drops can help soothe a sore throat. If you have children, they make fantastic cough drop lollipops so they can be soothed without the choking risks that cough drops present.
  12. Soap – Make sure to have an extra soap pump or two before cold season hits. When you or a family member are dealing with a cold is not the time you want to be picking up hand soap. And with a cold there will be an increase in handwashing at home.
  13. Soft tissues – do not get the cheapest – these are the ones with cushions on them – you want the comfort to cover your nose if you are sneezing and have rhinorrhea.
  14. Disinfecting Wipes – While you need these year-round, always keep an extra on hand to wipe down surfaces to disinfect when cold/flu season hits your home.
  15. A moisturizing lotion – with all the handwashing, you will need a moisturizing lotion to lock in the moisture and keep your hands soft. Check if water is the first ingredient – if is, move on and look for another lotion.

Get Outdoors This Winter

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Health Benefits

While getting outdoors might seem cold in the winter, there are health benefits. Getting outside and moving is the benefit of exercise – even walking daily can improve your cardiovascular health. The exercise increases endorphins which will eventually add energy to your day. The increase in activity helps improve and increase digestion. Walking consistently also has the added benefit of lowering blood pressure and heart rate. In addition, getting outside will allow for natural absorption of Vitamin D in the winter months, something that most people are lacking in the colder months due to the shorter amount of sun exposure.

Where To Go

Check out state and local parks for guides on the best places to go. There are often lists for which hikes are easy (best for toddlers or young children) and pet-friendly hikes. State and local parks often have low or no cost to enter, making it a budget-friendly outing. If you are new to the area and not sure where to check, ask your local neighborhood groups on social media or NextDoor for local recommendations. Often the locals or those who have lived there longer than you have a good idea of where to go for the winter.

AllTrails offers a free and paid app that allows for searching based on location, reviews, or type of activity

If you live near National Parks, these are great options as well. The NPS updates weather advisories daily and includes schedules of what parts of the park will be open at which part of the year. Also, for military families, visiting National Parks is also a budget-friendly option as they offer a free annual pass to military families called the military pass. Yup – 365 days of free admission to all the National Parks around the United States.

Even if you live somewhere cold, you can still safely get out and about if you are wearing appropriate warming layers. Don’t discount exploring the grounds of historic homes. If you have an annual pass to places like Mount Vernon, for instance, there are outdoor winter activities throughout the season. In the colder months, there are typically wood-burning firepits to get warm as well. It may require some hot tea to get around, but you can still get out and about!

Stay At Home

Perhaps you want to stay in your own backyard. If you have a lawn consider lawn games like ladder ball, lawn bowling or inflatable horseshoes. All of these are typically child-friendly. There are even giant versions of 4-in a row or Jenga to get the family today. Looking for a more intense game to test your skill? Check out Bocce ball or croquet! Even if you aren’t continually moving, the idea of being outside and moving your body is the goal of getting outdoors. If you don’t have a lawn, but have a driveway or a paved area consider pick-up basketball or even roller skating! Doing these activities when it is warmer in the middle of the day helps you keep warm. Or if it is too cold, some of these games adapt well to in the garage or shed.

Whatever you do this winter, you can be active in your local area. You don’t have to travel far to get out and do something. Even something as seemingly little as a backyard ball, or tossing a beach ball back and forth promotes activity and increases family bonding.

What is your favorite outdoor activity?

Can a Military Spouse Advance in Education and Career with a Military Lifestyle?

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With the active duty service members mobile career taking prominence in the military family, it is difficult for the non-military spouse to gain and maintain a career. Mobile careers are not common and are often seen as unicorn jobs. Gaining experience and educational opportunities also become expensive, especially if spouses have to change job types with each move due to the availability of job opportunities, childcare, and the military schedule.  The higher-than-average unemployment rate among military spouses, in addition to a wage gap among those who are working, has led to the development of these resources for military families to utilize.  

MyCAA

My CAA is My Career Advancement Account. This scholarship is $4,000 of tuition assistance to spouses of active duty service members in the paygrade of E1-E5, W1-W2, and O1-O2. Spouses additionally must have completed high school to apply for tuition assistance. There are restrictions on what tuition assistance can be used for. It does not cover tuition assistance, preparatory courses, general studies, transportation, childcare, lodging, study abroad programs, or high school programs. In addition, assistance cannot be used for books, supplies, equipment, or past courses.  This tuition is also extended to spouses of active reserve and National Guard members. Looking to become a yoga instructor, masseuse, or work in cosmetics, this tuition assistance can help. Check out which courses and schools are covered here, and apply if desired.

Military One Source Spouse and Education Career Opportunities

The Spouse and Education Career Opportunities services are for military spouses of active duty, National Guard and Reserve military members, spouses of military members who separated from military service in less than 365 days, and surviving military spouses who died while on active duty service. The Military Spouse Employment partnership offers a job search engine with jobs from companies looking to hire military family members. These are often telework positions in addition to traditional work.

Not sure where to start, or what to do for work? Take the career assessment here.

Part of SECO is the Spouse Ambassador Network Organizations, a list of organizations associated with the Military Spouse Employment Partnership. These organizations are dedicated to being aware of military spouse education and employment resources, in addition, to recruiting, hiring, promote and retain military spouses.

Blue Star Families

The Blue Star Families network providers a range of tools and networks for military spouses. The Blue Star Families toolkit offers resume tips including translation tips on how to phrase duties performed while doing volunteering, ombudsman, or family readiness in addition to life skills.

Networking is often a variable of difficulty for military spouses. Networks are often built over time while living in an area, but with frequent moving that network is evermoving. Blue Star Networks has created groups for military spouse professionals. There are online networks for teachers, counselors, social workers, and educators in Blue Star Educators. Health care workers and professionals can network within the Blue Star Health Care Professionals. Those spouses who own their own business or work as independent contractors are able to network in Blue Star Entrepreneurs. Technology-skilled spouses are invited to check out the Blue Star Tech network.

SpouseForce is a virtual community online with tips, employer, and resource spotlights in addition to questions and answers.

Salesforce Military

Salesforce is a software as a service technology business. Military spouses in addition to active duty, reserve, guard and veterans are offered tech training curriculum, fellowships and interviews.  The first step is registering and then taking the first course which can be completed at your own pace and then take the exam cost-free. Interviews can be set up for a position with a tech company. In fact there are over 500 companies that partner with Salesforce that have agreed to interviews with Salesforce graduates. There is no limit to the number of courses or certificates that can be completed and earned. There is also a partnership between Hiring Our Heroes and Salesforce for a 12-week fellowship program developing and nurturing the skills needed for the tech realm.

Hiring Our Heroes

Hiring Our Heroes offers hiring events, fellowship programs, education, and networking. The Career Forward program is a free program that offers Google Career certificates to all, even without prior education or experience in the technology world or field.  Google Career Certifcates are offered in Data Analytics, IT Support, Project Management, and User Experience (UX) Design. The certificate program is flexible and can be easily completed part-time (about 8-10 hours a week) over three to six months. After the certificate is earned, there are interview preparation and career workshops prior to interviews with potential employers. You can even participate in the program while living overseas if you plan to return to the United States within one year and after returning to the states can apply for the fellowship program.

Networking for military spouses is also linked in their Facebook group of Hiring Our Heroes Military Spouse Professional Network. The AMPLIFY program offers a two-day career intensive prep program for a small group to allow for one-on-one attention. The 2022 programs will be a mix of virtual and in-person based on region, including overseas in Germany, England, and Okinawa. Check out locations here.

Military Spouse Advocacy Network

The nonprofit provides a virtual education and resource center, military spouse mentorship program, and military spouse leadership development program which offers peer-to-peer mentorship. Virtual training of all types are available for review.

LinkedIn Premium

LinkedIn offers one free year of LinkedIn Premium for military spouses and veterans to help with the job search.

ACP Spouses

ACP was developed to ease the transition from active duty to civilian life for military veterans. Active Duty Spouses can apply to be linked with a mentor for a year-long relationship with at least once a month connection to help develop career exploration, development, and networking as part of their mentoring program.

National Military Family Association

The NMFA organization was created by military spouses who wanted to create a network of support for each other. The program has grown over the years to include many programs. The NMFA offers scholarships to cover the costs of earning degrees, professional licenses, and certifications including re-licensure, business, and entrepreneurial expenses, continuing education, and supervised clinical hours. Eligibility is open to spouses of the active-duty service member, retirees, 100% disabled veterans, guardsmen, reservists, fallen service members, or a 20/20/20 spouse and hold an eligible and valid military/uniformed services ID. Applicants can currently apply once a year.

MilSpouseFest

MilSpouseFest is a virtual and in-person event all over the United States. In addition to events, MilSpouseFest has grown into a large online community providing resources and spouse content for the modern military spouse who has lived through multiple military moves, deployment, and building community along the way.

Veterati

This platform allows service members, veterans, and military spouses to select mentors to assist with shaping the job and career desired. Job hunting time after time, move after move requires effort and the mentorship platform makes that effort a little bit easier.

The Rosie Network

The Rosie Network has a mission to build strong military families through developing entrepreneurial programming and support services. One program is the Service2CEO Program where free training is provided to small businesses through virtual programs, one-on-one mentoring, and peer-to-peer support. This service is provided fee-free.

Armed Forces Branch Organizations

The Marine Corps Community Services has the Family Member Employment Assistance Program which assists military family members with networking, resume creation, career development, salary negotiations, and hiring events. Each Marine Corps base has its own MCCS offering workshops and classes.

Fleet and Family Services offers to program for military families living on their bases with career services, resume assistance, and classes. Look at the calendar for your base Fleet and Family Service Center to see what is offered.

Army Community Services offers to program to military service members, civilian employees, and families who are assigned to their post through their Employment Readiness Program (ERP) offering coaching skills, classes, job fairs, networking, and resume assistance.  Check your post’s MWR for more information about your location.

Air Force Family Support Programs (AFAS) runs the spouse employment program offering training to military family members with tuition, fees, and coordination of classes at local community colleges. Check out your local Airman and Family Readiness Center to learn what is on offer.

Coast Guard bases offer programming through Fleet and Family Support Program (FFSP) through family employment programming offering spouse licensure reimbursement, classes about the Military Spouse Preference Program, volunteer opportunities, and federal employment.

There are difficulties and challenges with career maintenance and advancement for military spouses. There are many organizations available and ready – look them up, get plugged in and see where your journey takes you! Have you used any of these organizations – tell us about your experience!

7 Surprising Things You Will Find at the Commissary

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The Commissary is a grocery store staple for many who live overseas or live on base. Since it is a not-for-profit grocery store it has been known for its competitive prices and options. When you think about meal planning and healthy eating, do you consider the Commissary? Do you know everything your commissary has to offer?

  1. Meat and Cheese Platters – Talk about a shortcut for gameday, gatherings, or just plain desire for a charcuterie board for lunch or dinner. The deli in the commissary offers meat and cheese platters! Each deli has different rules on how far in advance you have to order, so ask at your deli counter. Pricing also depends on the meat and cheese types and brands chosen. Take the work out of making one yourself by ordering them. This is perfect for gatherings for sports events or hosting.
  2. Veggie and Fruit Platters – Just like the deli, the produce department offers fruit and vegetable platters. These also require advance notice, usually about 72 hours per personal use. You can also specifically request certain vegetables or fruit but what is available varies by commissary stock. The pricing is usually reflected in the weight or size of the tray. These are also great for gatherings, but also just to have the shortcut of having pre-cut healthy snacks on hand.
  3. Alternative Flours – If you are cooking with nut flours or gluten-free flour to avoid allergens or to add protein to your diet, these flours are on offer usually in the baking aisle but also in the health food aisle.
  4. Alternative Mixes. No more having to go to various stores looking for a favorite gluten-free mix. There are bread and pizza dough mixes ready to go in many varieties – almond and gluten-free – for easy making and baking. There are even muffin mixes as well for an easy shortcut if needed.
  5. Power Buy Boxes – If you are a meal planner, or have this goal in the new year, the meat boxes are a way to go to plan and prep as well as save money.  There are 4 power buy boxes currently – economy, healthy alternative, crockpot, and tailgate. Each box has varied meat from ground beef, pork chops, top sirloin, ribs, and ribeyes depending on the box type. The savings range from 33 – 39% depending on the type. You can even ask the butcher for the ribs to be cut into smaller portions – for free!
  6. Health Food – Did you know there was an entire aisle of health food? There are snacks like Z-Bars and Larabars with fewer additives or additional ingredients beyond fruit or grains are available in the health food aisle.
  7. Alternative Milk – In the dairy section and the health food aisle, Almond and Coconut milk are available – both refrigerated and non-refrigerated. This is perfect for those traveling, especially if you are going to an area without wide availability.

Healthy eating and meal planning are common goals in the new year. Eating healthy foods on a budget isn’t always easy, save time and money with these gems from your local Commissary.

Celebrating Valentine’s Day Solo

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The challenges of military life mean that holidays are often spent alone, separated from the significant other serving in the military. Valentine’s Day is a holiday that has grown over the years to make the month about romance. The history of Valentine’s Day isn’t clear, but it was part of the Christian and Roman celebrations as early as 270 AD. The day isn’t about remembering St. Valentine anymore and moved to Valentine messages being sent to friends beginning in the Middle Ages. The modern Valentine celebration is about fancy dinner, flowers, cards, and if you believe the commercials, sparkly jewelry. But is that what Valentine’s Day is truly about?

When the commercials have moved from the surprise car purchase for the holidays to all the chocolate and travel commercials, it signals the move to Valentine’s Day. Let’s be honest, Valentine’s candy was put up in the stores while the Christmas trees were still in the aisle over. With all the commercialization and visual images, it is hard to imagine spending Valentine’s Day alone, but that is the reality to many military spouses across the world. So what do you do?

Go It Alone


One way to jump into the holiday alone is to jump in it as just that. Plan a date for yourself. Do what you want to do to celebrate. No, your significant other won’t be there but that doesn’t mean you can’t have a self-care date to yourself. Order food that your significant other doesn’t like, rent or borrow a movie from the library that you like and make it a movie night in with your favorite nosh. Or maybe take yourself out. Eating alone isn’t lonely – you can bring a book or listen to an audiobook or just sit and people watch all while enjoying a meal at a local restaurant. Being alone isn’t lonely. Just because your significant other is serving or training elsewhere, doesn’t mean you aren’t loved and supported. You can enjoy a date night in or out for yourself to celebrate the day if you want to.

Family Adventure

You can enjoy the holiday altogether. Get the kids together and make a plan for local adventure to celebrate Valentine’s Day. Maybe head to a local museum or zoo or garden and make it a family date. While your significant other may not be able to join, they will likely enjoy pictures of you and your family out and about enjoying where you live. If you really want to go all-in, consider getting a hotel stay for the weekend for you and the kids. If you have young children, look for a kid-friendly hotel with stools and lowered towel racks or separate sleeping quarters to help you have a relaxing time as well. If you have older children, consider looking for hotels with teen programming that will give them fun events to engage in.

Friend Date

Deployments and training exercises mean that there are multiple service members gone together and leaving their loved ones behind. This also means there is a network of significant others who will be celebrating Valentine’s Day alone. Considering making an event for everyone. You can make it adults only, or adults and kids as an event with crafts, snacks and activities. If you have your own circle of friends, gather them together and host an event – a lunch, dinner or movie! Break out the fancy china and goblets for your friends. Try out a recipe that you have been looking at, or order in. You can make of it what you like and you desire. It’s what you and your friends want it to be or make of it.

Virtual

Maybe your significant other is in a location with the ability to virtually connect. If so, plan a date at a time that works for you both. Maybe virtually watch a movie together, or share a hot beverage with each other over FaceTime.

Pink light pastel background. Cup of dark coffee, hearts shaped marshmallow. Valentine’s wedding day concept. Romantic girly femininy background

Or maybe your friends are now scattered across the world because of military life, and you can use Valentine’s Day as an opportunity to connect everyone together. Virtually connect on a platform you can all use at a time that works. Share the favorite beverages or snacks you enjoy where you are living. It’s a fun time and an excuse to catch up with your friends.

While Valentine’s Day may have a “traditional” look, nothing about military life is traditional – embrace it and go with it! What will you do to celebrate this year?

Get Ready for the 2022 Tax Season with These Tips

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The most wonderful time of year is followed by what feels like the most complicated time of year for military families. Tax Season. There are unique challenges to taxes each after year for military families. Permanent Changes of Station create a state or even country changes mid-tax year which is just oh so much fun. Homeownership for military families often exists across state lines. If the non-active duty military spouse works there is the challenge of filing state taxes in the state of residence instead of the state you are living in. Get prepared this season with these tips.

Where To Start

If you have complicated taxes and think you will need help, find a trusted Certified Public Accountant (CPA) or Enrolled Agent (EA) early. Tax preparers with experience and knowledge are typically booked in advance and unable to take on new tax clients during the tax months of January through April. If you find someone you really want and they are not able to help you file by the April deadline, you may be able to file an extension for filing in the offseason – just make sure you don’t owe more money as there will be interest added from the date the payment is due (Tax filing day).

What is an EA?

An Enrolled Agent, or EA, is a tax practitioner authorized by the federal government to represent individuals for audits, provide tax advice, and file tax returns. EAs are authorized only after they pass a three-part test, apply to the IRS, pass a background check, and complete 72 hours of continuing education every three years.

What is a CPA?

A Certified Public Accountant, or CPA, are professionals in accounting who have passed a four-part exam and completed all the state-required training and education. Each state differs on what is required for continuing education but typically most require at least 40 hours of education per year. CPAs practice as accountants, forensic accountants, and tax consultants but also work as auditors, business advisors, and financial planners.

Free Tax Filing

There are many options for filing for free with the IRS for military families.

One option is a Free File on the IRS website. The online platform allows you to prepare and file federal income tax online. There are two types divided by income amount. For those who have an income of $72,000 and below there is free federal tax filing on the IRS partner site, state tax filing which has free some options, and guided preparation that does the calculations for you. The other option is for those who have income above $72,000 with electronic forms completed online but does require basic calculations with limited guidance and does not include state tax filing.

Miltax is a free tax service for the military offered by Military One Source. The online preparation and e-filing software is available from mid-January through mid-October of the tax year and is specifically designed to address the specific and unique challenges of the military lifestyle. You will need a Military OneSource account to access the software, and it is free to set up the account.

Volunteer Income Tax Assistance, or the VITA program, may be located at your base or installation. These are tax specialists who understand and are trained to specifically complete taxes for military families and their unique tax situations. VITA is located in both CONUS (within the United States) and OCONUS (outside of the United States) locations. Check for the closest location to you here.

What To Gather

When preparing for taxes make sure you have these labeled and organized:

– Copy of the previous year’s tax return if you have one

– Social security numbers for everyone included on the tax return

– All forms of compensation including social security benefits, unemployment completed, income for rental, real estate, or investments

– Traditional income statements including W2, 1099-INT from the bank showing any interest earned through the year, 1099-G showing refund or credits to offset taxes, and 1099-DIV or 1099-R with dividends earned from retirement accounts

– Any work-related statements – purchases for small business or mil

Filing An Extension

If the military service member is serving in a combat zone or a contingency operation, you are able to file an extension for filing your tax return. The extension is for 180 days after you leave the combat zone or when the operation is no longer considered a contingency operation.

If you are living outside of the United States or Puerto Rico, you qualify for an automatic 2-month extension. If you need more time than the 2-month extension, you can get an additional 4 months but interest will be charged on the amount owed from the date the amount is due.

If you just need time to complete taxes, complete IRS Form 4868 to file an extension. With this extension, you will still owe interest on any amount owed to the federal government from the due date of payment (typically the original filing deadline).

While tax time is full of math, paperwork, and sometimes confusion, being prepared and getting help early will allow for a less stressful tax season.

Get Your Checkups in 2022

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The phrase “new you” in the new year is a common phrase used to motivate healthy eating and exercise. The new year also starts a new insurance year. Preventative medicine is screening examinations and other screenings based on age and gender. Preventative is just that – to prevent problems. This is a screening of general health and wellness and may change based on personal medications and chronic conditions.

Blood Pressure

This simple check with a blood pressure cuff is typically done at every visit with your medical provider. This is a screening for elevated blood pressure. Elevated blood pressure, hypertension, is a common condition that can increase the risk for stroke and heart attack if it is not diagnosed or treated as early as possible.

Cholesterol Check

An annual lipid check checks cholesterol levels. This is covered by insurance annually and is even covered for children now. Once over the age of 35, this screening tool is recommended to be used annually. Sooner, if there is a higher risk for a family history of heart disease. This test is a blood test that is best taken when fasting, meaning nothing to eat for at least 8 hours prior to the blood draw.

Mammogram

Women between the ages of 40 and 44 are recommended to begin mammography once a year per the CDC. The United States Preventative Services Task Force (USPSTF) recommends mammogram screening to begin at ages 50-74 for women of average risk for breast cancer – meaning no personal or family history of breast cancer. The USPTF also recommends screening every 2 years. For women with a personal or family history of cysts or breast cancer should discuss when to start imaging with their medical provider. Screening mammograms are x-rays of the breast. There are breast MRIs that are used but are not typically recommended or covered for basic screening for women with average health.

Cervical Screening

The American College of Gynecology has updated cervical screening through PAP smear to every 3 years for those aged 21-29, and every 5 years after that with HPV testing. This screening is for those with an average risk of cervical screening. Repeat screening is based on the results of the pap smear. While some insurances may cover annual screenings when the guidelines are updated some insurances did not continue to cover the annual pap smear. Check with your carrier what they will cover.

Colonoscopy

The American Cancer Society recommends the first screening for colon cancer for those with average risk (no personal or family history of colon cancer) beginning at age 45. This can be done via a stool-based test where the individual uses stool cards checking for blood or a colonoscopy – where a camera is used to visually check the health of the length of the colon. These tests should be discussed with your medical provider to determine the best testing for you. Anyone over the age of 85 are not recommended to continue colorectal cancer screening, with the recommendation for people aged 76 to 85 to discuss screening with a medical provider.

Vaccinations

Routine vaccinations for things like flu and vaccinations for travel are recommended based on occupation, travel, and health. Ask your medical provider what vaccinations you should get. A regular checkup is a perfect time to ask this.

Dental Cleanings

In general, military dental insurance covers 2 cleanings a year for adults. This means it can be sooner than 6 months apart, perfect for those who may move sooner than the 6-month mark and may not be able to see a dental provider at the new location. Good dental hygiene is linked to improved blood pressure in addition to gum health.

While it isn’t what anyone looks forward to or enjoys, healthy living includes screenings. Schedule your visit with your medical provider this year.

Why Use Self Check Out?

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There have been a lot of changes to the shopping world over the last decade. The move from in-store shopping to an online mega shopping experience has made automated shopping more ideal. The ability to shop using a device has made life more convenient, easier, and clear-cut. You know the prices, the calculator on the app tells you the expected shipping costs if any, and it makes shopping clear and concise.

Self-Check-out

Maybe the convenience to shoppers wasn’t the reason for self-check-out additions in the stores. Self-check-out allows for the store to have one or two employees watching over multiple check-out areas. Some big stores have also added the convenience of using their app to scan items while shopping and then using the scanner at self-check-out to complete the check-out process. This level of convenience for the customer with these additions helps lessen moving items in and out of the cart, in addition to fewer people handling items for those who are trying to limit that.

Why Receipt Checking?

With all of the technology for checking out with scales for measuring the weight of each item as you put it into a bag, cameras at self-check-out and all over the stores, and with the addition of apps for self-check-out convenience, why the receipt checking?  Big box stores like Costco and Sam’s Club have receipt check out on the way out whether there is a self-check-out or a traditional check-out. If those big box stores have this gap, it isn’t surprising that other stores have added this. But this adds another stop and another touchpoint for those who are trying to limit contact.

Company Policy

Per one store, the policy for checking every receipt is to catch and deter shoplifting, and they check every receipt on the way out and are not targeting any individuals.  Another store said the reason they check the receipts to make sure that people are not overcharged, not because they are worried about their customers stealing.

Self-check-out is a convenience they many enjoy. It is frustrating when the scales go off saying the item isn’t placed on it – come on machine, its toilet paper it isn’t heavy – and sometimes it is slower than the regular check out, but it is convenient. Will receipt checking prevent you from using self-check-out or using certain stores?

Masks Recommended for On Base Shopping

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Mid-December of 2021 masks and face coverings were recommended for shopping at the on-base Commissaries. The update occurred to maintain and align with local recommendations for mask-wearing. This has been met with confusion and frustration.

Mixed Signals

If it hasn’t been clear in the last two years, there have been varied adoptions of mask-wearing policy across the United States. Some states require mask-wearing, and some states don’t. For the holidays, some states like California required mask-wearing indoor and outdoor for a month coinciding with an increase in travel. With some states not requiring mask-wearing indoors, it has added an extra layer of confusion for those going on base to shop.

Federal Regulations

Federal properties require mask-wearing. Government buildings and the military exchanges have required mask-wearing on base to shop or enter. The commissary’s updated recommendation to wear a mask and align with local authorities has added confusion for those who don’t understand if they can wear a mask or not. Employees of the commissary are wearing masks, vaccinated or not.

Local Authority

Each state has varied on mask-wearing. If your local state has a mandate for mask-wearing indoor, it would make sense to continue mask-wearing while shopping at the local commissary. If there is no mask-wearing required at your base or commissary, then you can choose to wear a mask as desired.

Grocery Pick Up

If you don’t agree with mask-wearing inside, and there is a mandate in your local area, you can choose to do grocery pick up. There is no requirement to mask up when social distancing can be done outdoors, where grocery pick-up occurs. The grocery pick-up of click and go is without additional charge and can be easily planned and done from the comfort of your home before arriving at the commissary. Avoid all lines and waiting by picking what you need for groceries and letting someone else shop for you.

Simple Swaps for Healthy Snacking

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In with the holiday season comes the holiday dishes and treats. Traditionally, the dishes were heavier because the work was harder in the winter – longer hours outside necessitated hand pies stuffed with cream, potato and veggie, and meat goodness.  The majority of Americans aren’t performing hard labor dusk to dawn, but are commuting or sitting most of the day. This isn’t to say that enjoying holiday foods shouldn’t be done. The holiday time is a time to enjoy the cookies and great-grandma’s casserole. It is also the time for moderation and balance. An extra 200 calories a day could add up to a couple of pounds added in a month. Keeping a few healthy habits in mind over the holiday period will allow you

When you are eating meals, make sure to “budget” your plate with a mix of fresh vegetables and fruit along with the casserole and a roll. Keep it colorful with whole foods in addition to the more prepared foods.

Have fresh fruit and vegetables on hand. Having “quick” snacks like cookies and chips are easy to reach because they are there and ready. If you have vegetables like baby carrots, grape tomatoes, and snack peppers on hand, you are always ready for a veggie fix. Get cucumbers, celery clean, cut, and ready for any snack to go. Prepare sliced apples, pears, nectarines, or whatever is seasonally available every couple of days so they are ready to grab.

Except for mealtime, don’t sit with food in front of you. It is easy to bring over a bag of chips to hang out with the family while watching a movie. Sitting down with food can lead to mindless eating. If you are sitting down for family movie time, consider portioned foods. Scoop out a serving size of the chips. Or swap the chips for a handful of nuts for a more filling snack.  Edamame is a delicious veggie-packed with folate, iron, and magnesium – steam it over boiling water and snack on it fresh from its shells.

If chips and dip are your jam, try these fun and easy swaps. Sliced bell peppers with guacamole provide vitamins that aren’t in chips, and the healthy fat and fiber in guacamole are filling. Hummus and celery provide the fiber that chips definitely do not offer. Cucumbers are another great veggie swap for chips. Apples and peanut butter are a great swap if you are looking for fruit, but make sure to limit the peanut butter to serving size.

Looking for a sweet and creamy snack. Mix some plain, full-fat Greek yogurt with mixed berries or frozen fruit for a delicious and filling parfait. The berries are a great source of antioxidants and yogurt is a great source of calcium, potassium, and protein which is filling.  You can also swap the yogurt for cream cheese.

Have the cookie on the sweets table, but stick to one or two. If you are still looking for sweets, try dark chocolate-covered almonds. Both dark chocolate and almonds are high in magnesium. Dark chocolate contains flavanols which are thought to lower blood pressure while reducing the risk of heart disease. Almonds contain monosaturated fats which are heart-healthy and can reduce appetite.

Hard-boiled eggs get a bad wrap for the smell. They are perfectly proportioned snacks to go packing protein and vitamin K and B12 in their to-go size. Moderate egg intake does not increase your risk for heart disease.

Looking for a sweet kick- look no further than fried fruits like cherries or apricots. Watch to ensure there is no added sugar in the dried fruit which can add in extra calories. Dried unsweetened coconut is a favorite for its filling snack, and is easy as a snack on the go or while doing a game night with the family.

Marinated vegetables are a great addition to a charcuterie board of plates. Add marinated artichokes, sun-dried tomatoes, or even olives for a pack of flavor in addition to the healthy properties of the fiber.

The bottom line is eating in moderation. Have the pie, and the veggies too. Having the holiday casserole is wonderful, and the holidays are about making those memories with your friends and family. Making healthy eating a daily habit and choice will keep you eating happy and healthy all through the year.