February 2015
Welcome to our monthly newsletter! Each month we send you tips, information, links on nutrition, wellness and weight control trends. Our tips are timely and designed to help you make sense of all the diet and nutrition information out there.
Quick Tip
Canned beans are a convenience food that we really love to have on hand! There are lots of varieties of canned beans and this can be a real time-saver when preparing quick meals. Beans are pack with nutrients, protein and fiber.
*To reduce the sodium present in canned beans, rinse under cold water before using.
The Skinny on Chocolate
Will you be celebrating Valentine's Day with chocolate? A few studies suggest that the naturally occurring flavanols in cocoa beans may improve blood pressure and possibly have other health benefits. Dark chocolate and cocoa powder seem to have the highest concentration of flavanols. So for all the chocolate lovers out there, the question is, will larger quantities bring about real health benefits? Sadly, the answer seems "probably not". The amount of chocolate may be needed in quantities more than an ounce or two. Eating more provides something most of us are trying to avoid..extra calories! The bottom line: Eat chocolate for enjoyment, but keep the portion moderate!
Cooking with Today's New Pressure Cookers
Many people really want to eat healthier, but because of very busy schedules, they believe there is not enough time to make healthy meals. That's where an old idea with a modern design comes in: the pressure cooker. Meals made in pressure cookers are healthy, tasty and prepared in far less time than many other methods of cooking. Today's pressure cookers are not only safe, but an easy to use small kitchen appliance that we recommend!
Yesterday's pressure cookers were not always the safest, and you may have heard the horror stories about pressure cookers blowing their lids off. Modern pressure cookers have valves and vent safety systems than prevent accidental explosions, so there is no risk of injury or a huge mess in the kitchen.
One of the benefits of a pressure cooker is that you can prepare a meal with little or no oil; this is a great way to keep the calories down! You will need to add liquid, however: soup stock, water or tomato juice are just a few suggestions. A tough cut of meat which normally would take 2-3 hours to cook and tenderize will turn out delicious and tender in 30-45 minutes. Pressure cookers handle less costly, tougher cuts of meat extremely well, resulting cost savings at the supermarket.
Food cooked in a pressure cooker takes only one third of the normal cooking time, so you could have an entire meal done very quickly. You can prepare an entire meal in a pressure cooker (example: meat, grain and a vegetable) all together in one pot. Simply add the foods, seasonings and a liquid. Nutrients are retained because the liquid does not evaporate and is conserved.
If you decide to purchase a pressure cooker consider the size you will need. A four quart may be the right size if you are cooking for two, and a six quart meets the needs of a family of four. Electric pressure cookers usually come in an eight quart size.
Pressure cookers come in various price ranges, and like everything else, you get what you pay for. We recommend that you buy the best that you can afford.
For a range top pressure cooker, buy one that is make from stainless steel with a 3-ply bottom. A pressure cooker capable of reaching 15 pounds per square inch (psi) that has a quick release option built into the pressure regulator is a plus.
If you are just starting out, you may want to consider an electric pressure cooker. These have the advantage of automatic pressure regulation and a built-in timer. You can literally press the settings and walk away while your meal cooks.
If you decide to try cooking with a pressure cooker, there will be many possibilities for what you can make quickly and easily: soups, stews, roasts, rice, desserts and much more! Once you get started, you may even wonder how you ever did without one!.
Looking for Healthy & Delicious Recipes?
Check us out on Pinterest! We have hundreds of healthy recipes and cooking ideas for you on our Pinterest boards. Several of our boards feature information and recipes on the Gluten Free diet. We're pinning some great stuff to share with you!
For People with Gluten Sensitivity or Celiac Disease
Our online program: Gluten Free Bootcamp - New Lower Price! If you have celiac disease, gluten intolerance or just want to know more about about a gluten free lifestyle, then this webinar is for you. The webinar was developed by Gretchen, who has celiac disease, and knows firsthand the challenges of following the gluten free lifestyle. She has combined her professional expertise along with personal experience to bring you just about all you need to know to stay healthy on a gluten free diet! To read more about living gluten free, or to sign up for the bootcamp go to our new website Gluten Free Lifestyle Learning! If you sign up for the Bootcamp, you will have immediate access to all of the four learning modules and extra bonus downloads.
Do you have pre-diabetes? Check out Gretchen's ebook!
Pre- Diabetes: Your Second Chance at Health:A pre-diabetes diagnosis is a wake-up call and a call to action! Even though pre-diabetes may have no apparent symptoms, anyone with this diagnosis should understand what this condition is, and what to do about it. The more you understand about pre-diabetes, the better you can take action to reverse it, or minimize your risk of developing type 2 diabetes.
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