Recipe: Turkey Artichoke Salad With Red Wine Vinaigrette Dressing

With their large volume and low calories, salads are a big part of the Volumetrics Diet.

This version can be modified in many different ways depending on your goals and preferences. Don't have turkey on hand? Substitute chicken. Want more protein? Add a couple of handfuls of cooked navy, black, or kidney beans. Want less fat? Cut down on the cheese, or use a lower fat variety. If you like strong flavored cheeses such as blue cheese or feta, a little goes a long way, so you can use less and still get a lot of flavor.

However you make it, this is a great option for a lunch or light supper, as it will fill you up and leave you satisfied for hours!

Turkey Artichoke Salad With Red Wine Vinaigrette Dressing
(Serves 2-4.)

 (Photo credit: Wikipedia)

Ingredients:

1/4 cup extra virgin olive oil
2 Tbsp red wine vinegar
1 Tbsp grated sweet onion
1/4 tsp kosher salt
1/8 tsp fresh ground black pepper
8 cups mixed greens, washed and dried
1 lb. roasted turkey breast, cut up bite sized
2 celery stalks, chopped
2 sweet red bell peppers, diced
1 jar (6 oz) marinated artichoke hearts, chopped slightly
4 oz. soft mozzarella cheese, chopped

Directions:

• Put the olive oil, vinegar, onion, salt, and pepper in a bowl and whisk vigorously until foamy.
• In a big bowl, toss together the remaining ingredients.
• Spoon salad out evenly between cold salad plates and drizzle the blended dressing over as desired, taste and season with salt and pepper if you wish.

 Check Out These Resources for More Tasty Volumetrics Recipes:

   

The Volumetrics Diet: Eat More To Lose More?

The Volumetrics Eating Plan is based on the simple fact that people like to eat. And, if people are given the choice between eating more and eating less, they'll take more almost every time. Want proof? Just look at meal sizes over the last thirty years and you will notice that not only have the portions increased, the size of the plate has increased too.

Unlike diets that are based on deprivation, the Volumetrics diet doesn't try to fight this natural preference. Its creator, nutritionist Barbara Rolls, PhD, argues that limiting your diet is not sustainable; you will just wind up hungry and unhappy and revert back to your original eating habits. Let's take a look at the basics of the Volumetrics Eating Plan.

The Volumetrics Approach

The approach Dr. Rolls takes is to help people find food they can eat lots of while still losing weight. The diet revolves around the feeling of fullness, or satiety. The theory is that people feel full based on the amount of food they eat, not the number of calories or nutrient density.

So, the trick is to fill up on foods that aren't full of calories, which allows the dieter to stick to the main principle of calorie restriction. Dr. Rolls claims that in some cases, following a Volumetrics diet will allow you to eat more than you do now, while still slimming down.

Dr. Rolls has excellent credentials. She a professor of nutrition and director of the Laboratory for the Study of Human Ingestive Behavior at Penn State University. She is also the author of more than 200 research articles. Volumetrics is based, in large part, on the work done in her laboratory.

What You Can Eat on the Volumetrics Diet

Since the diet doesn't revolve around differences in body types or “good” foods and “bad” foods, Dr. Rolls doesn't ban food types as part of the Volumetrics diet. She does, however, urge people to evaluate foods based on their energy density which is a critical concept for the diet.

Energy density is the number of calories in a specified amount of food. Some foods are more energy dense than others, like fats, which have a lot of calories packed into a small size. Water, on the other hand, has an energy density of zero.

Basically, this diet is a game to see how you can eat more food while eating fewer calories.  Here is a short break down to give you an idea of what Volumetrics is all about.

Very low-density foods include:
Non-starchy vegetables
Nonfat milk
Soup broths

Very high-density foods include:
Crackers
Chips
Cookies
Chocolate and Candies
Nuts
Butter and Oils

Since water is the ultimate zero-density food, Volumetrics relies heavily on foods with a high water content, such as many vegetables and fruits, which are 80 to 95 percent water. These will fill you up without adding a lot of calories. Dr. Rolls also suggests eating lots of foods with filling fiber, along with adequate portions of lean protein and healthy fats from fish and other sources. Of course, energy-dense foods, like sweets, fats, and alcohol, are still allowed, but only in moderation.

Anyone who loves lots and lots of food, will enjoy the Volumetrics diet. You will still have to do some simple math to calculate the energy density of foods, but at least you don't have to track calories or deny yourself a small bite of that delicious chocolate mousse.  If endless bowls of soup and piles of veggies and fruit appeal to you, dig into Volumetrics and watch the weight come off.


Learn More About the Volumetrics Diet:

   

A Quick Look At Solving The Nutrition Puzzle

Ask a dozen people what their definition of nutrition is and you will likely get a dozen different answers. Is it really possible that nutrition is that difficult to figure out? Or is there another reason why such a wide range of answers should exist?

The answer is both. Nutrition can be puzzling and there are several good reasons why nutrition cannot be generalized. Let's take a look at this complicated and puzzling question.

Complications and Changing Times

Human bodies are complicated. We are made up of many 'systems' that form our one body. I know you learned these in school, but let's recap just to remind ourselves of all the ways we need to feed our body.

Our body's systems are: skeletal, muscular, cardiovascular, digestive, endrocrine, nervous, respiratory, lymphatic, urinary, and reproductive.

Healthy nutrition pyramid. (Photo credit: Wikipedia)

Whew! Is it any wonder why finding the right nutritional balance is a bit confusing? And, even though we all share the same systems, we all start out genetically different, we live in different climates, and we live in different cultures. This all complicates things further by predisposing us to a vast range of nutritional needs.

We must add to this confusion the fact that our understanding of science changes. What is believed to be nutritious one year, decade, or century, may be considered less than healthy during another time. Browse any of the popular ephemera websites to see just how far health and nutrition changes throughout the centuries. It wasn't long ago that alcohol and tobacco were used in elixirs and powders claiming to promote good health.

In recent years, "low fat" was all the rage, but now we are discovering that a more traditional form of eating, including lots of good fats and even animal products, is actually a much healthier way of eating.

As you can see, our perception of nutrition and health changes over time - sometimes with scientific studies and sometimes with common sense. Either way, we live and learn and slowly we become more knowledgeable about nutrition and healthy lifestyles.

Piecing Together The Puzzle

With all those systems in our body and so many changes in what nutrition really involves, how can we ever figure out how to eat a well balanced diet? You may be disappointed to hear that there are no simple answers. Remember, the body is complicated and science changes facts on us all the time.

So, how DO we piece together the nutrition puzzle? The best answer we have is to take one piece at a time and see if it fits our particular lifestyle. There is a reason why a wide range of definitions for a nutritionally balanced diet exists, and that reason is we are individuals. Each person possesses a particular set of nutritional needs uniquely their own.

For example, modern scientific studies have shown that a person who exerts a lot of energy either working or playing needs complex carbohydrates to burn. A person who is building muscle needs a lot of protein. A person with a weakened or compromised immune system will need extra antioxidants in their diet. People who get limited sunlight would need a food-based source of vitamin D.

This is just a small example of how individuals might benefit from specifically designed diets focusing on certain nutrients. Within each of these groups, you may have people of varying ages, too. A child's nutritional needs are definitely different from an older person's needs. Women and men have different nutritional needs, as well.

If you're ready to launch yourself into eating the most nutritionally balanced diet known to man, you just have to remember that one person's super-nutritional diet may not be right for you. Begin your research by first piecing together your body's own unique needs. Then take a good look at your lifestyle. Only then will the nutritional puzzle come together for you!

Be sure to stay tuned this month as we explore some of the intricacies of good nutrition, and also share some healthy and delicious recipes!

Choosing Antioxidant-Rich Foods

Antioxidants are essential to any diet.  They not only keep us healthy and functioning properly, the may also prevent cancer and aging.  So, if you’ve decided you need more of these wonderful nutrients, you’re probably wondering “where can I find them?” Here’s a list of foods and supplements that will help you get the antioxidants you need to live a happy, healthy life. 

While you can get supplements with antioxidants, the best delivery system is your food.  Of course most people know that fruits and vegetables are the best sources around. But which ones pack the greatest punch? A study was done recently to determine which foods were highest in antioxidants and these are some of the ones that made the list.

Red kidney beans (Photo credit: Wikipedia)

* Beans.   You’ve probably always known that beans were good for you, but you may not have known that they are one of the best food sources around for antioxidants.  Beans that provide the most antioxidants are small red beans, red kidney beans, black beans, and pinto beans.  Small Red beans were actually found to be the best antioxidant source of any food!

* Fresh fruits.  We all know apples are good for us, but what about blueberries, cranberries, blackberries, raspberries, strawberries, cherries, and plums?  These are all tasty ways to get your antioxidants.  If you’re still partial to apples, stick to Red Delicious, Granny Smith, and Gala apples.  They have more antioxidants than other varieties.

* Fresh vegetables. Obviously fruits & veggies are some of the top food sources of antioxidants. But which veggies made the list? Most vegetables have fairly high antioxidant levels, but as a general rule of thumb, if you eat colorful veggies you will get more antioxidants - and other vitamins. Red & orange peppers, sweet potatoes, tomatoes, broccoli, and greens such as collards, kale, and mustard greens are all very high on the list. Onions and garlic are also great.

And of course be aware that antioxidant levels are highest in fresh, ripe fruits & vegetables. They start to decline rather quickly once harvested, so for the highest amounts of antioxidants, eat fruit & vegetables that are fully ripe, and preferably just picked. (The best sources for this quality of produce are local farmer's markets and CSAs. http://www.newholisticliving.com/csa.html.)

* Artichokes.  This is an interesting one, and while some people cringe at the thought of eating an artichoke heart, they might be more inclined to chow down when they find out they’re one of the top ten best sources of antioxidants. Artichokes can be tricky to prepare, but you can find them jarred and they are quite tasty - although the antioxidant content is lower due to the cooking & canning process.

If you don’t eat enough of these foods, you can always get antioxidants from supplements.  Just remember to look closely at the labels before you buy; supplements need to come from natural sources - not be artificially manufactured.  That way you’ll get the best benefit for your money.  The best supplements for antioxidant properties are: Vitamin C, Vitamin E, selenium, carotenes, copper, and zinc.

Fruits and vegetables (Photo credit: nutrilover)

Instead of buying 6 different individual supplements, you should look for something that contains all these vitamins and minerals in one pill.  Not only will you be saving money, some studies indicate that a combination pill is a safer and more effective delivery system for antioxidants.  We prefer, recommend, and use Garden of Life - they use organic, whole-food sources, and also are an environmentally responsible company. You can find some of our favorites at: http://www.newholisticliving.com/products.html#TLProducts - towards the bottom of the panel. We like their Raw One multi-vitamins - they are the highest potency and quality that we've found in a multivitamin. 

In addition to the foods listed above, those that contain the vitamins and minerals listed as supplements can also be eaten to increase you antioxidant intake if you don’t want to use supplements.  For example, try eating an orange for vitamin C or carrots as a source of beta carotene.

By taking supplements or making healthy diet changes, you can drastically increase your antioxidant intake and improve your health and quality of life. 


   

Fight Stress With Healthy Eating

Whenever we get too busy or stressed, we all tend to make poor food choices that will actually increase stress and cause other problems. To get the most of your healthy eating and avoid stress, follow these simple tips.

Always eat breakfast
Even though you may think you aren't hungry, you need to eat something. Skipping breakfast makes it harder to maintain the proper blood sugar levels during the day, which can lead to fatigue, distraction, and ultimately, stress, so you should always eat something in the morning before beginning your day.

Image via WikipediaCarry a snack
Keeping some protein rich snacks in your car, office, or pocket book will help you avoid blood sugar dips, the accompanying mood swings, and the fatigue. Trail mix, nuts, dried fruit, granola bars, and energy bars (all-natural, of course -- we love Lara Bars - only a couple of ingredients, 100% natural, and SO yummy) all have the nutrients you need to keep going through that mid-afternoon lull.

Healthy munchies
If you like to munch when you're stressed out, you can replace chips or other non healthy foods with carrot sticks, celery sticks, dried fruit, or even sunflower seeds. Crunchy things such as nuts or seeds or veggies are good foods to eat when tired or bored for a pick-me-up, while chewy or creamy snacks such as dried fruit, yogurt, or cheese help when you are stressed and need to calm down.

Bring your lunch
Although a lot of people habitually grab fast food for lunch, you can save a lot of money and actually eat healthier if you take a few minutes and pack a lunch at home. Even if you only do this a few times a week, you'll see much better energy and health over eating junk food.

 Stock your home with good stuff Image via Wikipedia
As important as it is to get the bad food out of your house, it's even more important to get the good food in! The best way to do this is to plan a menu of healthy meals and snacks at the beginning of the week, list the ingredients you need, then go shop for them all at once. This way, you'll have what you want when you need it and you won't have to stress over what to eat. (It will also save money if you avoid multiple shopping trips and their accompanying temptations.)

Healthy eating can be easy if you plan ahead, and can help reduce stress in many ways - both budgetary, and time and health-wise. Following these tips can help you stick to your healthy eating plan, as eating well becomes easier and less stressful.

Related articles on Healthy Eating:

• Healthy Snack Options For Children (brighthub.com)
• List of Healthy Holiday Snacks (brighthub.com)
• Eat Your Way Through Stress, the Healthy Way (geteconow.com)
• Healthy Eating at the Office (joelcomm.com)