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Too Busy to Eat Healthy?

Whether you're overworked or just plain overstressed, time is valuable to all of us. When making a lifestyle change, it can easily seem overwhelming to include new habits like exercise and healthy eating into your jam-packed days. Between everything else you've got going on, how are you also supposed to find time to prepare healthy meals and read all those labels in the grocery store? These tips will help you spend even less time in the grocery store, emerge with healthy ingredients, and cook diet-friendly meals in minutes, whether you're serving one, two or ten.

Time-Saving Grocery Shopping

Keeping a grocery list may seem like a waste of time in the moment, but it will actually save you time while shopping. While any old list is better than none, here are some tips that will turn your list into time well spent.

1. Keep a running list. One of the best places to keep your grocery list is in the kitchen—on the fridge, on a bulletin or wipe board, or even on the pantry door. As you run out of items, add them to the list so you don't have to remember them later. Then when you're ready to shop, you'll have a complete shopping list ready to go with you.

2. Organize your list. You can get through the store quickly if you organize your list in the same order that you typically navigate the grocery store. If you always start in the produce section, then start your list with these foods. If you hit the dairy section last, then add those foods to the bottom of the list. By listing items in order of the store layout, you can avoid retracing your steps to pick up things you missed.

3. Shop during "off" hours and days. You can usually get in and out of the store more quickly if you shop between Sunday and Wednesday, later in the evenings, or during the middle of the day, such as your lunch hour.

4. Avoid shopping when you are hungry. Studies show that when hungry people shop, they are more likely to purchase items that aren't on their lists. When your belly is growling, you're more likely to stray off of your list, notice other foods that you didn't come in to get, and spend extra money overall. Try shopping after a meal or a small snack to stay focused and on track.

5. Use caution with single-servings and bulk items. Many times when you shop, the choice of individual or bulk sizes means the difference between time and money. Individual serving items and pre-cut foods (chopped veggies and fruits, whether frozen or fresh) tend to be more expensive than larger packages or bulk quantities, but they will save you time and help with portion control.

If money is of greater concern then time, select standard food packages. With just a few food storage containers of various sizes, you can portion out your snacks and meals for later convenience. It only takes a few minutes to prepare snacks and portions for a whole week, but you'll save lots of money in the end.

Dos and Don'ts of Successful Slow Cooking

Do look for cuts of meat with lots of connective tissue, such as beef or pork shoulder or beef stew meat.  The long, slow cooking process will break down the tough connective tissues.  An added plus is that these cuts of meat are typically cheaper.

Do brown any beef or sauté chicken on the stovetop if you want any caramelization/color on the meat. This adds another layer of flavor and is worth the extra time.

Do set the slow cooker on high until the food begins to bubble, and then turn to low and continue to cook.

Do select recipes that contain a liquid.

Do place vegetables on the bottom as they take longer to cook than most meats. 

Do use the slow cooker like a warming drawer for short holding times (set to "keep warm" setting).  It's a life saver for mashed potatoes when the stovetop is full.

Do add fresh herbs in the last 10 minutes of cooking.  If added earlier, they will turn mushy and lose their vibrant color.

Don't open the lid of the cooker to take a whiff; you will lose heat in the cooker.  If you can't wait and you do lift the lid, add 20 minutes to the cooking time.

Do fill the Crockpot at least half full.

Don't fill the slow cooker more than 2/3 full.  Once the bubbling starts, the lid might be pushed off and you will have a big mess to come home to or worse yet could burn someone.

Don't use the slow cooker for reheating foods.

ARE YOU AN EMOTIONAL EATER?

A study published in Obesity found that people who eat in response to emotions are more likely to regain the weight they lose and a related study found emotional eaters don’t lose as much weight as those who don’t use food to cope.  To combat emotional eating, think about your feelings before every meal.  When you are stressed, find ways to face negative thoughts and feelings head on.  Emotional eating is a distraction and may comfort you short term, but it will not change the problem. Instead displace your energy toward coping with the resulting stress.  Talk to someone or write down your feelings, and find out if there are ways to change stressors in your life.  Self-soothe with relaxation techniques, meditation, or coping strategies that stimulate sight, sound, smell, and touch.  Leave taste to a variety of healthy foods and try to regulate your mood before eating.

CINNAMON AND WEIGHT LOSS

A recent report speaks to the health benefits of cinnamon as a miracle spice that has anti-inflammatory, antimicrobial, and antioxidant, as well as cancer-fighting and cholesterol-lowering effects. However, the amount of clinically controlled trials to corroborate cinnamon’s effect on humans is scant. One such study of Type 2 diabetes patients showed profound effects on the levels of fasting blood glucose and an added weight loss perk to boot. The double blind, randomized trial assigned participants to a three-grams-per-day cinnamon supplement for eight weeks. Though there were no significant differences in baseline characteristics, dietary intake and physical activity between groups, when compared to placebo, those who took the supplements saw a reduction in weight, BMI and body fat mass which all decreased significantly compared to baseline. 

Other study findings include:

•     A ½ teaspoon of cinnamon a day can help lower LDL, your "bad" cholesterol.
•     Cinnamon can be used as a natural preservative, inhibiting bacterial growth and food  spoilage.
•     Cinnamon is a natural cure for headaches and migraines, and may lower fever.
•     The smell of cinnamon alone can boost your cognitive function and memory.

Healthy Labor Day Picnic Tips: Avoid Food-Bourne Illness

You may be busy gearing up for fall—packing away the bathing suit, buying  fall clothes and school supplies, using the A/C less and opening the windows more—but state parks, swimming pools and campgrounds are all gearing up for the long Labor Day weekend, when families and friends take advantage of the waning hot season one last time.

Over the years, Labor Day has evolved from purely a labor union celebration into a “last fling of the summer” festival. But don’t let uninvited guests spoil your fun! Poor planning (or carelessness) can increase the risk of food-borne illness; the sun and hot temperatures can create an environment for food to spoil.  To help keep your end-of-the-summer fling safe and satisfying for all, check out these picnic pointers and tasty side dishes.

Picnicking at home allows the luxury of a nearby refrigerator.

• Store burgers, chicken, hot dogs and cheese in a cool space until you are ready to put them on the grill.
•  Set up the buffet table in a shaded area.
• Do not serve salads, slaws, condiment or other perishables until you are ready to eat.
• Away from home festivities require more planning.
• Use coolers and ice packets (or ice cubes tightly sealed in plastic bags) to keep cold items cold. Packing chilled items together will also help. 
• Thermal containers or insulated jugs are perfect for carrying beverages and soups. Pack other foods in sturdy covered dishes.
• Use common sense when you park your picnic basket and cooler. Do not leave the food in the sun—find a shady spot under a tree or in a shelter instead.
•  Plan to eat the food you have packed while it is still fresh, preferably within an hour after arriving at your destination.
• Don’t bring more food than you need. After food is unrefrigerated for several hours, it is NOT advisable to pack up the remainder for leftovers.