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.

Foods Rich in Fiber

Fruits and vegetables provide valuable amounts of dietary fiber, in addition to potent vitamins, minerals and antioxidants, which help support a healthy immune system. To improve and maintain physical wellness and to help stave off infections and disease, incorporate a variety of fiber-rich fruits and vegetables into your diet regularly.

Fiber found in fruits and vegetables serves the body in numerous ways. According to the American Dietetic Association, fiber allows food to circulate efficiently through your body. In addition, fiber serves as a helpful tool toward maintaining healthy cholesterol and blood sugar levels, significant factors for preventing heart disease, obesity and diabetes. Fiber also supports healthy digestion and may prevent or reduce symptoms of constipation and other digestive irregularities. Because fiber promotes satiation, consuming fiber-rich fruits and vegetables regularly may also help you manage appetite and weight healthfully.

Types of Fiber

Fruits and vegetables provide significant amounts of the two types of fiber the body requires. Insoluble fiber, found in valuable amounts in vegetables such as green beans and leafy greens and in most fruit and vegetable skins, promotes digestive regularity and helps remove wastes from the colon. Soluble fiber, lush in fruits such as apples, bananas, kiwi, oranges and strawberries and vegetables such as artichokes, carrots, broccoli and spinach, binds with fatty acids in a the body and prolongs stomach emptying time so that sugar can be released and absorbed at a gradual pace.

Optimum Choices

To increase fiber in your diet, choose a variety of fruits and vegetables richest in fiber. According to the Mayo Clinic, optimum fiber-rich fruits include raspberries, pears, apples, strawberries, bananas, oranges dried figs and raisins. Vegetables richest in fiber include artichokes, broccoli, spinach, turnip greens, brussel sprouts, tomato paste and raw carrots. For added benefits, choose primarily fresh, colorful fruits and vegetables as they tend to offer densest amounts of nutrients.

Benefits

Fruits and vegetables, particularly those richest in fiber content, are recommended for sustained health and prevention of illnesses and disease. According to the Harvard School of Public Health, diets plentiful in fruits and vegetables are associated with healthy blood sugar levels, reduced risk for heart disease, stroke and likely some forms of cancer as well as lowered risk of eye and digestive difficulties. Fruits and vegetables also help regulate blood sugar levels and appetite, making them suitable for those with diabetes and those working toward healthy weight management. Antioxidants in fruits and vegetables contribute to a strengthened immune system and lowered risk for viruses such as the common cold and the flu.