Crock Pot Balsamic Pork Roast

Skinnytaste.com
Servings: 8 • Size: 3 oz pork
Calories: 214 • Fat: 12 g • Carb: 4 g • Fiber: 0 g • Protein: 21 g • Sugar: 3 g
Sodium: 196 mg  • Cholest: 72 mg

Ingredients:

• 2 pound boneless pork shoulder roast (sirloin roast)
• kosher salt, to taste
• 1/2 tsp garlic powder
• ½ teaspoon red pepper flakes
• 1/3 cup chicken or vegetable broth
• 1/3 cup balsamic vinegar
• 1 tablespoon Worcestershire sauce
• 1 tablespoon honey

Directions:

Season the pork with salt, garlic powder and red pepper flakes and place it into the slow cooker. Mix together the broth and vinegar and pour it over the pork, then pour the honey over and set the timer for 4 hours on High or 6-8 hours on Low.

Once the pork is cooked and tender (it should shred easily with a fork), remove from slow cooker with tongs into a serving dish. Break apart lightly with two forks and put back into the slow cooker and ladle 1/2 cup sauce over the pork and keep warm until ready to eat.

Tricks For Buying The Ripest Produce

There's nothing worse than cutting into freshly-bought fruit only to find that it's brown, bruised and just can't be used. It's the saddest kind of surprise. Even worse than the disappointment though, is that it puts you, the cook, in a tough predicament. Without ripe fruit you can't make that guacamole recipe -- yes, avocado is technically a fruit -- or that stone fruit cobbler. Now what?

Luckily, not-so-optimal produce is an easy problem to solve -- you just need to know what to look for. Some fruit lets you know they're ripe based on color; with others, its all about touch. Here are 12 tricks to help you sort it all out, which come in especially handy in the midst of summer, when fresh fruit is everywhere.

When it comes to pineapple, look for a golden color and sweet scent

The first sign of a pineapple's ripeness is its color. It should be golden-brown, without much green color left at the base. A sweet smell also indicates this fruit's ripeness. If a pineapple doesn't give off a scent, it's not quite ripe yet. If it smells a tad vinegary, it's overripe.

 Cantaloupes that are ready to crack open show it in their weight. 

A ripe cantaloupe will feel heavy and smell sweet. (If the cantalope smells overly sweet, chances are it's overripe.) The most dependable sign of a cantaloupe's ripeness is to slightly push at the stem end; if it gives a bit then it's ready to eat.

A ripe eggplant should be tight and elastic, never soft.
 

Every part of the eggplant provides signs of its ripeness. The stem and cap indicate freshness. If they're bright green, the eggplant is still fresh. If it's starting to turn yellow or brown, it's past its prime. The skin of an eggplant should be deep and dark in color and free of scars or blemishes. When you put pressure on the fruit, the skin should be tight and elastic. If indentations remain were your fingertips where, the eggplant isn't ready yet. 

Watermelon sounds hollow and feels heavy when ripe.

When you buy a whole watermelon, you're investing in a lot of fruit and should be sure that it's perfectly ripe. A ripe watermelon is heavy; this indicates that it's full of water. To check for ripeness you can tap on the watermelon. If it sounds hollow, it's ripe. Another easy way to ensure ripeness is to check the underside of a watermelon. If it has a yellow or light spot on the bottom, it's ready to eat. If the stripes of the melon are found all around the melon, give it more time.  

Don't judge a tomato by its color -- for ripeness do a touch test.

You can tell most tomatoes are ripe thanks to their red color. But not all tomatoes are red -- they come in orange, yellow, green and purple shades. The best way to check for ripeness is with the touch test. If it yields slightly to the touch, it's at optimal ripeness. Any more than that and it's past ripe; any less, and it needs a couple more days.  

Corn tells you everything by its husk.

The best way to tell when corn is good to eat is by its husk. If the husk is green and hasn't dried out, the ear of corn is still ripe. Corn's silk threads are also indicative of ripeness. They should cling to the kernels, and the kernels should be plump.

Mangos will give slightly to the touch when ready to eat.
 

The color of a mango is not indicative of ripeness. The only way to know when a mango is ready to eat is by touch. If it gives slightly when touched, it's ready. Sometimes the mango will also give off a fruity aroma at its stem end when ripe.

Strawberries will always smell as good as they taste.  

You can tell a strawberry is ripe by its scent -- it should smell exactly like you want it to taste. If they don't smell like anything, they probably doesn't taste like much. They should also be bright red and free of blemishes.

The ripest honeydews are golden in color.  

Unlike cantaloupe, you can tell a honeydew melon is ripe by the appearance of its skin. It should be waxy and smooth with a golden -- not yellow -- color.

When testing avocados, use the palm of your hand, not your fingers.  

Since not all avocado varieties look the same when ripe (some of them, like Hass avocados, turn dark purple when ripe and others remain light green), the best way to check for ripeness is through touch. An avocado should give slightly to touch when ripe. Use your palm to test for ripeness. If you test with your fingers, you may bruise the fruit.

Peaches give it away with the color near the stem.  

When peaches are ripe, they turn a reddish and yellowish color. The part of the peach that was in direct contact with the sun becomes red, and the part facing away -- what is known as the ground color -- becomes yellow. You want to be sure there's no green tint around the stem. That's the true test. When perfectly ripe, a peach will give slightly to touch and will smell as a peach should taste.

Plums show their ripeness in the quality, not color, of their skin.  

You can't judge a plum by its color. Some varieties are the same deep purple color when they first begin to grow on the tree as they are when ripe. When looking for ripeness in a plum, you want a slightly soft and smooth skin. Skip any that are wrinkled, hard or mushy.

 Courtesy of:  http://www.huffingtonpost.com/2014/07/28/ripe-fruit_n_1819430.html?utm_hp_ref=cooking-healthy

Crock Pot Chicken Taco Chili

Gina's Weight Watcher Recipes
Servings: 10 • Size: about 1 cup
Calories: 203.7 • Fat: 1.4 g • Carb: 33.3 g • Fiber: 10.0 g  • Protein: 16.9 g

Ingredients:

• 1 small onion, chopped
• 1 (15.5 oz) can black beans
• 1 (15.5 oz) can kidney beans
• 1 (8 oz) can tomato sauce
• 10 oz package frozen corn kernels
• 2 (10 oz) cans diced tomatoes w/chilies
• 1 packet reduced sodium taco seasoning or homemade (see below)
• 1 tbsp cumin
• 1 tbsp chili powder
  
• 24 oz (3-4) boneless skinless chicken breasts
• 4 oz can chopped green chili peppers, chopped
  
• 1/4 cup chopped fresh cilantro

To make your own taco seasoning, omit the packet, cumin and chili powder above and use below instead:

• 1 1/2 tablespoons cumin
• 1 1/2 tablespoons chili powder
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/4 teaspoon dried oregano
• 1/2 teaspoon paprika
• 1 teaspoon kosher salt
• 1/2 teaspoon black pepper

Directions:

Combine beans, onion, chili peppers, corn, tomato sauce, diced tomato, cumin, chili powder and taco seasoning in a slow cooker and mix well. Nestle the chicken in, cover and cook on LOW for 10 hours or on HIGH for 6 hours. Half hour before serving, remove chicken and shred. Return chicken to slow cooker and stir in. Top with fresh cilantro.

7 steps to clean eating: It's easier than you think

Despite many popular interpretations — from Martha Stewart to Gwyneth Paltrow to "Eat Clean Live Well" author and chef Terry Walters — it's challenging to find a clean-eating plan that is both rich in nutrients and something you can stick with long term.

The foundation of all clean-eating plans is limiting (or eliminating) all packaged and processed foods. But some recommendations include elimination of red meat, gluten and dairy. Others espouse juicing to 'rest" your digestive tract (nothing could be further from the truth: food is the best workout for your digestive tract).

Before you start any plan, always talk to your doctor before eliminating whole nutrient groups from your diet.

Clean eating is a concept that must be followed regularly, over time, to reap any health benefits. But you don't need to be a perfect eater —no one is! If you stick with these recommendations at least 80 percent of the time - give yourself a little "wiggle room" - you'll feel more satisfied after eating and boost your energy level.

The best — and easiest — clean-eating strategy would be quite familiar to our parents and grandparents. It's a "one-size-fits-all" eating plan supporting a healthy heart, brain, and digestive tract.

Following a clean eating plan is much easier than you might think. It doesn't require a lot of extra time or money to follow these 7 basic tips:

1. Avoid most packaged and processed foods

The first step in clean eating. Read labels to avoid added sugars, salts, and fats. While bagged, boxed, or canned foods can be a convenience - especially for healthy, out of season foods (think canned tomatoes), make the habit of looking for added sugars, salt, and fats. You can always "correct" the flavors if you choose, with your own additions.

2. Choose real foods

Look for foods that you can recognize in their whole, natural state. Choose seasonal fruits and vegetables for optimal nutrient density and freshness. And include frozen fruits and vegetables in the mix (without sauces). You'll save money and enjoy out-out-season produce, like blueberries in winter.

3. Cut back on added sugars

All humans are born with a "sweet tooth". And fruit is nature's candy. Fresh or dried, before there was candy, cookies, cake and other vehicles for loads of added sugars, we turned to fruit. Portable, economical, and a treat for your taste buds. And there is a range of sweetness in fruits. Slightly under-ripe fruit is on the lower end of the sweetness scale, while super-ripe and dried fruits concentrate and boost the sweetness signals.

4. Avoid trans-fats/ Limit saturated fats

Swap out unhealthy, artery-clogging fats from all sources to healthy ones. Processed and packaged foods are the main sources of trans fats, but meat also contains small amounts. Saturated fats are found in fatty meats, full fat dairy, butter, and coconut/palm oils. Use heart-healthy plant-based oils like nuts, olives, and avocado.

5. Cook and eat at home

While not a food-specific recommendation, when you cook at home you know the ingredients and seasonings in every dish. No guesswork or taste-testing for hidden fats, salt, and sugar found in restaurant meals and prepared foods. You can personalize your eating with spices and herbs instead of salt, smaller amounts of healthy fats, and a lot less sugar.

6. Stay hydrated

Our bodies need abundant water for optimal function. And while fruits and vegetables are mostly water and contribute a large portion of daily fluid needs, added fluids are needed daily. While the newest guidelines suggest drinking "when thirsty", most people ignore these signals, or don't really recognize them. Aim for at least 6 glasses of water daily (which also includes non-caffeinated drinks, like herbal teas and coffee and seltzer). Spruce up your water with a slice of fruit, or even cucumber and mint.

7. Limit caffeine and alcohol

New science fully documents the health benefits of moderate amounts of caffeine. Caffeine can boost alertness, energy, and mental focus when used modestly.

As caffeine intake rises, so do negative side effects including jitteriness, anxiety, stomach upset, and insomnia.

Aim for up to 300 mg daily, which is about 2 large mugs of coffee (typical coffeehouse size of 16 - 20 ounces), or 4 large mugs of tea.

If you find you're "caffeine-sensitive" with these guidelines, as many people are, cut back to an amount that is symptom-free for you.

And while alcohol can be a health plus, limit your intake to up to one daily serving for women, and two for men. A serving is not the size of your glass. It's:

    5 ounce glass of wine

    12 ounce beer

    1.5 ounces of spirits

Never add alcohol as a health booster if it's not already part of your lifestyle.

Courtesy of:  http://www.today.com/health/clean-eating-basics-its-surprisingly-easier-you-think-t24901

Steak & Caramelized Onions with Arugula and Penne

Skinnytaste.com
Servings: 4 • Size: 1-1/2 cups salad, 3 oz steak
Calories: 384 • Fat: 15 g • Carb: 29.5 g • Fiber: 3 g • Protein: 30 g • Sugar: 3 g
Sodium: 588 mg • Cholesterol: 54 mg

Ingredients:

• 1 lb top sirloin
• kosher salt and fresh cracked pepper, to taste
• 4 oz penne pasta (I used Tru Roots GF penne w/ quinoa, amaranth & brown rice)
• 3 oz baby arugula
• 4 teaspoons olive oil
• 1 1/2 tbsp golden balsamic
• 1/2 oz shaved Parmesan or Pecorino Romano cheese

For the Caramelized onions:

• 1/2 medium red onion
• 1 large white onion
• 1 tsp paprika
• 1/2 tsp kosher coarse salt
• 1 tbsp golden balsamic vinegar
• 1 tbsp olive oil

Directions:

Bring a large pot of salted water to a boil. Season steak with salt and pepper to taste.

For the caramelized onions: cut onions in half and thinly slice short end.  Add 1 tbsp olive oil to a nonstick skillet and add the onions. Add salt, paprika, and balsamic vinegar and cook on medium-low to low heat until onions are tender, transparent, and slightly brown, about 30 to 35 minutes, stirring occasionally.

Meanwhile, cook pasta according to package directions. Drain and set aside in a large work bowl and let cool.

While the pasta is cooling, heat a grill pan over high heat and spray with cooking spray or preheat the broiler to high. Cook the steaks about 3 to 4 minutes on each side for medium rare, or longer to your desired likeness (until a thermometer inserted in the center registers 145°F for medium rare, 160°F for medium, or 165°F for well done.) Let stand for 10 minutes, then slice into thin strips.

Add the arugula, 4 teaspoons olive oil, 1 1/2 tbsp balsamic, salt and pepper to the bowl with the pasta and toss. Add the caramelized onions, toss well and divide between four plates, about 1 1/2 cups each. Top each with 3 oz steak and shaved Parmesan. Eat right away!

Breaking Through the Plateau Effect: Fuzz Up Your Workout

If you've ever started a diet or made a resolution to hit the gym, you've run into the plateau effect. It's the brutal force of nature that gives you early success, but then then keeps the needle on your scale firmly in place, no matter how much time you spend on the elliptical. It turns out that those plateaus we've come to hate in the gym are a much bigger phenomenon. The plateau effect is a gravitational pull that affects businesses, marriages and every aspect of our lives. Every entrepreneur, musician and mathematician has hit a plateau, every athlete, too. We spent years talking to people from fields as diverse as medicine, software development, venture capital and economics to find the answer to a simple question: What causes plateaus and how do you break free? It turns out that plateaus have patterns -- underlying conditions that make performance "peak out." The answer to your fitness plateau may come, surprisingly, from the field of software testing.

Every year, hundreds of software products get patched because of defects. In many cases the defects were overlooked because testing was too methodical, too regimented. Boris Beizer, a legend in the field of software testing, calls this the "pesticide paradox": "Every method you use to prevent or find bugs leaves a residue of subtler bugs against which those methods are ineffectual," he says in his book Software Testing Techniques. If a tester sits down to find flaws in a piece of software, typically they'll find a bunch of bugs right at the beginning. Quickly though, they peak out and it takes longer and longer to find less obvious flaws. The tester's rate of finding bugs plateaus, even though they are trying as hard the second day as they did on the first day. For a long time, the software world accepted this ineffectiveness -- much the same way that avid viewers of NBC's weight-loss show The Biggest Loser accept (and expect) contestants to put up big weight-loss numbers in week one, but flatline or sometimes even gain weight in week two after sweating just as hard on the treadmill.

Over the past few years, the software testing world figured out how to break through their plateau. They learned to outwit the plateau effect with an approach now known as "fuzzing," and it can help take on fitness plateaus, too. Instead of taking a systematic and methodical approach to finding bugs, tools known as fuzzers are designed to apply random input. You can think of fuzzers as monkeys on amphetamines that just try unusual things in the hopes that they will break something. They have few rules, few constraints; they just do stuff. A normal, sane human being would not yell at a soda machine for an hour and expect it to be intimidated enough to drop a soda. An amphetamine-laden monkey might just try it. And who knows, maybe there's a sensor on the machine that is looking for a constant cacophony and then, thinking it's in some sort of delivery truck, unlocks itself. Modern systems are so complex, no one is quite sure what might cause them to fail. Today, software fuzzers are used widely in the technology industry and are responsible for finding some of the most dangerous bugs in systems.

Fuzzing breaks through the acclimation plateau of software testing by shocking the system. Becoming numb to the normal, desensitized to the mundane, is a problem that hits everyone who has walked into a gym or hit week two of a diet. Some exercise programs are built around the concept of fuzzing -- like CrossFit and P90X, which are designed to confuse muscles. If you don't have diversity and a little fuzziness, eventually you become numb, and what worked yesterday will be less effective tomorrow. So the next time the plateau effect has you in its grasp, fuzz it.

How can you fuzz up your fitness or diet plan? How can randomness work to your advantage? Most dieters who eats the same foods every day will plateau after awhile. Nutritionists recommend eating a variety of foods when someone's stuck. Diversity can break you out of those plateaus at the gym, too. Instead of the treadmill, try running outside to get some variety in your stride (not to mention diversity in scenery). Look for "fuzzers" outside the weight room. The new Paleo-inspired movement might be a place to start. Instead of lifting barbells, followers of the Paleo movement go outside and move around big rocks, climb trees, and adopt the "fitness" routines for our ancestors. Whatever fuzzer you choose, remember to change it regularly, otherwise the plateau effect will have its revenge.

Adapted from the book The Plateau Effect: Getting from Stuck to Success by Bob Sullivan and Hugh Thompson, Dutton, 2013.

Herbert Thompson and Bob Sullivan are the authors of The Plateau Effect: Getting from Stuck to Success. With more than 40 years of experience between them researching, writing, and analyzing systems and human nature, their new book helps you bust through the plateaus in your own life.

Fiesta Bean Salad

Skinnytaste.com
Servings: 4 • Size: little over 1 cup
Calories: 335 • Fat: 11.5 g • Carb: 47 g • Fiber: 15.5 g • Protein: 14 g • Sugar: 0.4 g
Sodium: 481.6 mg • Cholest: 0 mg

Ingredients

• 2 cloves garlic, minced
• 3 tbsp fresh lime juice
• 1 tbsp extra virgin olive
• 1 tsp cumin
• pinch crushed red pepper flakes
• 1/2 teaspoon salt
• 15 oz can black beans, rinsed and drained
• 1 cup canned chickpeas, rinsed and drained
• 1 cup cherry tomatoes, halved
• 1/4 cup minced red onion, finely diced
• 1/4 cup cilantro, chopped
• 1 medium avocado, diced

Directions

In a large bowl, combine the garlic, lime juice, oil, cumin, crushed red pepper, and salt.

Add the black beans, chickpeas, tomato, onion and cilantro; mix well. When ready to eat, gently mix in avocado and serve right away.

Makes 4 1/3 cups.