By Andrea Metcalf, nationally renowned exercise expert, Certified Personal Trainer, and Author of Naked Fitness: The Proven 28 Day Lifestyle Program for a Slimmer, Fitter, Pain Free Body.

Take this short quiz to find out. Tick on Yes or No.

Scoring

Count up your yeses and your noes.

If you answered yes to eight or more questions: Your feelings of anger, frustration, loneliness, sadness, boredom, or even happiness might be causing you to overeat. And you are probably an emotional overeater. You may be eating too much or eating chaotically, but what you are really feeding is something in your life: relationship problems, broken dreams, financial worries, or problems at work. Try the strategies in this chapter, but don’t be afraid to seek professional help.

If you answered yes to four to seven questions: You may be struggling with some emotions from time to time. You are a borderline emotional overeater. At this point, it will be easier to get your eating habits under control by applying some of the strategies in this chapter.

If you circled three or fewer yeses:

The above is an excerpt from the book Naked Fitness: The Proven 28 Day Lifestyle Program for a Slimmer, Fitter, Pain Free Body by Andrea Metcalf. The above excerpt is a digitally scanned reproduction of text from print. Although this excerpt has been proofread, occasional errors may appear due to the scanning process. Please refer to the finished book for accuracy.

© 2010 Andrea Metcalf, author of Naked Fitness: The Proven 28 Days Lifestyle Program for a Slimmer, Fitter, Pain Free Body.

A simple quizz.

Many people swear by vacuum sealers while others detest them to the utmost degree.

The question arises…

Are vacuum sealers worth it?

From the infomercials seen on TV, to the shelves of clearance items at your local general store, vacuum sealers are all over the place declaring their superiority over simple human packaging. Has the thought ever crossed your mind; “Are vacuum sealers really worth their high price and cheep looking design?” Well, if it has, you are in luck because we are going to take a look at what makes a good vacuum sealer and if they are really worth all of the hype.

Sealing mechanism

It doesn’t matter how much air a vacuum sealer can suck out of a package. If the mechanism used to seal the package does not work properly or leaves holes in the seal, you might as well have thrown your money into a fire. Some vacuum sealers have specialized bags that work specifically with the sealer to make sure the sealing mechanism doesn’t cause holes or tares.

The sealer works by slightly heating up the sides of the bag and pressing them together in order to melt the plastic to a point where no holes occur. Some sealers get too hot and end up burning through the plastic, creating possible entry points for air. When choosing a vacuum sealer, usually the ones with specifically designed bags work best because the plastic is composed of the exact make-up needed to prevent melting or holes.

Suction

Just like melted bags, a vacuum sealer is completely pointless if it doesn’t do what it says it will do; vacuum. Some of the sealers on the market today, either because they are poorly powered or do not have the best hardware, have extremely low amounts of suction for their intended use.

There is, of course, a flip side to this situation, which is a vacuum sealer with too much power behind the vacuum. When there is too much suction, the food inside the pouch can actually become crushed. Another problem with a lot of suction is that food can become partially dehydrated, which we discussed, leads to an increased chance for freezer burn. It is important to look for a vacuum sealer, which can control the amount of suction it puts on a piece of food as to not demolish it.

Worth it?

As many variables as vacuum sealers can have, it is not worth investing the money unless you do some serious research first and are willing to give up a few green ones in place of the Ziploc and straw method. If you have the time and patience, you could try numerous ones out to see if the work well, but you can get the same freezer results if you take the time to correctly package your foods.

In the end, it is eventually up to you alone whether you want to spend the money on the vacuum sealer, just remember to check for holes in your bags and also to initially freeze your bagged food to keep it from getting destroyed and helping to prevent freezer burn.

The Sneaky Chef workshops, promoted by Missy Chase Lapine, is a program of recipes, cooking classes and demonstrations that teach families how to eat healthier.

Sneaky Chef brainy brownies 
Makes about 30 kid-sized brownies

6 tablespoons unsalted butter
¾ cup semisweet chocolate chips
2 large eggs
2 teaspoons pure vanilla extract
1/2 cup sugar
1/2 cup Purple Puree (see Make-Ahead Recipe below)
1/4 cup plus 2 tablespoons Flour Blend (equal parts white flour, whole grain flour, and wheat germ)
1/4 cup rolled oats, ground in a food processor
1 tablespoon unsweetened cocoa powder
1/4 teaspoon salt
Butter or non-stick cooking spray

Preheat the oven to 350 degrees.

Butter or spray only the bottom, not the sides, of a 13-by-9-inch or 9-inch square baking pan.

Melt the butter and chocolate chips together in a double boiler or metal bowl over simmering water (or in a microwave, checking every 15 seconds). Remove from heat and allow mixture to cool a bit. Meanwhile, in another bowl, stir together the eggs, vanilla, sugar, and Purple Puree. Combine this purple egg mixture with the cooled chocolate mixture. In a mixing bowl, stir together Flour Blend, cocoa powder, oats, and salt. Add this to the chocolate mixture and blend thoroughly. Mix in the chopped walnuts, if using, then pour the entire mixture into the baking pan.

Bake for 30 to 35 minutes, until a toothpick comes out clean. Allow to cool completely in pan before cutting the brownies and use a plastic or butter knife. Dust with powdered sugar, if desired.

Keeps for a week in the refrigerator, covered tightly.

Sneaky Chef make-ahead recipe: Purple puree

3 cups raw baby spinach leaves (or 2 cups frozen chopped spinach, or frozen chopped collard greens)
1 1/2 cups fresh or frozen blueberries (no syrup or sugar added)
1/2  teaspoon lemon juice
1-2  tablespoons water

If using raw spinach, thoroughly wash it, even if the package says “prewashed.” Bring spinach or collards and water to boil in a medium pot. Turn heat to low and allow to simmer for 10 minutes. If using frozen blueberries, quickly rinse them under cold water to thaw a little, and then drain.

Fill the bowl of your food processor with the blueberries and cooked spinach, (or collards) along with the lemon juice and 1 tablespoon of water, and puree on high until as smooth as possible. Stop occasionally to push top contents to bottom. If necessary, use a second tablespoon of water to make a fairly smooth puree.

This amount of spinach and blueberries makes only about 1 cup of puree. Double the recipe if you want to store another cup of the puree. It will store in the refrigerator up to 2 days, or you can freeze 1/4 cup portions in sealed plastic bags or small plastic containers.

You find a few sample recipes from the cookbook The Sneaky Chef: Simple Strategies for Hiding Healthy Foods in Kids’ Favorite Meals by Missy Chase Lapine, former publisher of Eating Well magazine and the founder of a natural baby product line Baby Spa®. We thought they might be of some interest to you.

From the author of The Sneaky Chef

© Missy Chase Lapine

Earth Day milk shake
Makes 2 servings

2 cups vanilla low-fat ice cream or frozen yogurt
4 to 6 tablespoons Green Juice (See Make-Ahead Recipe below)
1/4 cup milk
1/2 teaspoon pure vanilla extract

Blend all ingredients together in a blender until smooth. Serve in tall glasses with a quick squirt of whipped cream and a straw.

Sneaky Chef make-ahead recipe: Green juice

3 cups raw baby spinach leaves (or 2 cups frozen chopped spinach, or frozen chopped collard greens)
1 cup water

If using raw spinach, thoroughly wash it, even if package says “prewashed.” Bring spinach or collards and water to boil in a medium pot. Turn heat to low and allow to simmer for 10 minutes. Pour into a fine mesh strainer over a container or bowl, pressing the green “pulp” with the back of a spoon until all the liquid is released.

Store in refrigerator up to 3 days, or freeze 1/4 cup portions in sealed plastic bags or small plastic containers. This makes about 1 cup of Green juice. Double the recipe if you want to store another cup of juice.

Spice racks are an integral part of keeping the kitchen organized.

If you’re unhappy with the current way you store spices, consider what to look for when buying a spice rack. These tips will help you find the best spice rack for your kitchen and your budget.

What to look for when buying a spice rack

Three of the most important things to look for when considering spice racks are what types are best for your home, how much space do they require and how much will they cost you

There are a variety of types of spice racks. You can get some that are magnetic. They can be hung on any metal surface which will keep them handy while you cook. Carousel spice racks require more space than the magnetic kind, but they often hold more of the spice for the amount of space it needs. Hanging spice racks will keep spices up off your cabinet but they often don’t hold the amount of spices as other types.

Next you’ll want to consider how much space you have in your kitchen. If you have plenty of counter space, a carousel rack might be the perfect choice. However, if your kitchen is smaller than you would like with minimal counters, one of the other types would be a better choice.

Finally, you’ll want to consider the price of spice racks. There are so many to choose from and they range in price from under $25 to well over $100. Of course, only you know how much you can afford to spend.  You can find some relatively inexpensive spice racks at local department stores or larger malls. They can also be found online at a variety of locations. Consider how much you are willing to spend and then find the best rack to meet your budget.

Features to consider when shopping for a spice rack

• Number of jars – Spice racks will have a different number of filled and sealed spice jars included. Look at the pre-filled spices and think about foods you normally prepare. This will help you decide which spice rack is going to suit your needs best.
• Easily identifiable – You’ll want to find a spice rack that makes it easy to identify which spice is which since so many look similar. This may be possible either by a label on the cap or around the jar itself.
• Amount of spices – Most spice racks provide some spices in the jars or containers. The better spice racks will have more jars of pre-filled spices. They range in number from four to 48.
• Construction – Spice racks can be made from anything from plastic to metal and nearly everything in between. Consider the décor of your kitchen to help you decide which spice rack is best for your kitchen.
• Size – Overall, how much space does it take up on your countertop or in your cabinet? Or does it use non-traditional means to store your spices such as magnets or a hanging rack which can be placed under a cabinet?
• Rotates – Some spice racks will revolve or rotate to make finding the right spice easier.
• Easy cleaning – Depending of the construction materials, the spice rack can clean easily.

Making a comparison table is always a good idea when there are many options to choose from.

Now that you have seen some of the types of spice racks available, determined how much you’re willing to spend and how much space it will take in your kitchen, you have the tools you need to choose the best spice rack to suit your needs.

A tortilla warmer will keep your tortillas moist, soft and warm to enjoy Tex-Mex and Mexican cuisine at their best.

Tortillas are an important part of Mexican cuisine. When served properly, they are versatile and quite delicious. If you’ve ever tried adding ingredients to a dry or cool tortilla, you know they tend to break apart and can affect the taste of the dish. Fortunately it’s easy to keep your tortillas moist, soft and warm with the help of a tortilla warmer.

What to look for when buying a tortilla warmer

There are quite a variety of warmers available so here are a few things to consider before buying a tortilla warmer.

Price – Tortilla warmers are not expensive. The price of tortilla warmers can range from $5 to $25 depending on the construction material, size / capacity, heat source, and the amount of heat the warmer will handle.

Construction – Warmers are made from a variety of materials such as high-temperature polyester, acrylic, and stoneware. The most common tortilla warmers are either in the form of bags or bowls with lids.

Size and Capacity – The standard tortilla sizes are 8-inch and 12-inch so you’ll want a warmer of comparable size. While tortillas can be purchased in large quantities the warmers compared here hold 12 tortillas, no matter the size of the tortilla. Although you may be tempted to get a warmer that holds more tortillas if you a large family, it’s better to use multiple warmers rather than a larger capacity warmer.

Heat Source – Most people warm their tortillas in the microwave; however some prefer to use the oven. Depending on your needs, you may find a warmer that can be used in both appliances is beneficial.

Product Care – Since the warmers rarely have stuck-on or burned foods, the quickest way to clean them is by hand washing. However, if you like the convenience of using a dishwasher, there are dishwasher safe tortilla warmers to choose from.

Below is a comparison chart of features and consumer performance ratings.

Soft, warm, moist, tortillas play a big part in the success of many Mexican dishes. If you’re tired of your tortillas cracking and all the ingredients running onto your plate – or worse, your lap, a tortilla warmer may be just what you need.

Since there are a variety of warmers available, knowing what to look for when buying a tortilla warmer will help save you time, money, and even your taste buds. This tortilla warmer comparison chart will help you get started.