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Volumetrics, the diet of more food and more weight loss, which focuses on eating plenty of fruits and vegetables, and the Fat Resistance Diet, the diet of counting 1, 2, 3 to lose weight, which includes foods high in carotenoids, flavonoids, fresh herbs and spices. Weight loss does not mean to stop eating at all. It is more a change of habits and the food that encourages weight loss it is also healthy. There are different strategies to induce people to eat better and lose weight at the same time, both the Volumetrics and the Fat Resistance Diet seem to encourage good habits, so it could be worth to give one of them a try, if it suits your lifestyle.

Volumetrics, the diet of more food and more weight loss

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. It has been burned into our society and culture. 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 some 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.

Is Volumetrics the diet for you?

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.

The Fat Resistance Diet, count 1 2 3 to weight loss

The Fat Resistance Diet was developed by Dr.Leo Galland who is recognized as an expert in the field of nutritional medicine. It is based on the concept that hormones, which include leptin and adiponectin, control the appetite and body fat levels in the body. When fat levels become too high in the body, inflammation occurs that subsequently alters the body chemistry and balance of these hormones. The idea behind the diet is to reduce inflammation which restores the body’s chemistry, reducing cravings, promoting fat burning, and helping the dieter to achieve a healthy weight.

3 stages of weight loss and control

There are three stages to the Fat Resistance Diet. In the initial stages carbohydrates such as grains and starchy vegetables are avoided, but as the dieter progresses through the three stages the amount of carbohydrates is gradually reintroduced.

Stage 1 concentrates on reducing inflammation and restoring blood sugar levels. This is achieved by an abundance of super foods and nine to ten servings of fruit and vegetables every day along with a relatively high intake of quality protein. The high nutritional quality of the this phase will help to re-balance body chemistry and cut your cravings for carbohydrates. This stage also provides a jump-start to the fat loss process.

Stage 2 increases your choice of foods so that the diet is suitable for long-term fat loss. After completing Stage 1, the insulin levels in the body should have decreased which allows for tolerance of more complex carbohydrates in the diet. Stage 2 allows for reintroduction of legumes as well as some whole grains such as oatmeal and brown rice.

Stage 3 is the maintenance stage. In this stage the variety of foods increase further to include healthy grain-based meals like carrot raisin muffins, blueberry flax pancakes, and even whole grain pasta. The inflammation reducing foods are still emphasized while the caloric content of the diet is slightly higher to allow for maintenance of weight loss.

Recommended foods

The foundation of the diet is fresh fruit and vegetables in abundance, as these contain phytonutrients such as carotenoids and flavonoids which act as anti-inflammatories.

Foods which are high in carotenoids include: carrots, broccoli, spinach, tomatoes, pumpkin, papaya

Foods which are high in flavonoids include: blueberries, cherries, pomegranate, citrus fruit, dark grapes, green tea, onions, dark chocolate

Fresh herbs and spices can also be used during the diet because they have important nutritional factors which reduce inflammation and improve the taste of foods without adding calories.

The diet also emphasizes increasing the intake of foods that are high in good fats like the Omega 3 fatty acids found in fish, walnuts, flaxseeds and dark green leafy vegetables. These fats play an important role in reducing inflammation as well as improving general health.

Is this the diet for you?

The Fat Resistance Diet is a solid weight loss plan based on nutritional science. Besides losing weight, this diet has an added bonus of helping to reduce inflammation within the body and supplying high levels of antioxidants to help control hormones and keep your body healthy and happy. If you like the idea of a diet plan based on scientific study, you might want to give the Fat Resistance Diet a try.

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.

I turn to food when I’m sad, disappointed, or lonely.	Yes     No
I often eat past the point of fullness.	Yes     No
When I’m upset, I crave sweets or salty snack foods.	Yes     No
When I go to parties or dine out with friends, I tend to overeat.	Yes     No
If I eat too much, I feel guilty afterwards.	Yes     No
I eat more than I should when I’m home alone or bored.	Yes     No
My moods have the biggest influence on when and how I eat.	Yes     No
I like to nurture family and friends with food.	Yes     No
I think about food a lot.	Yes     No
I am unhappy with my weight, but I overeat anyway.	Yes     No
Eating is my favorite activity.	Yes     No
I tend to clean my plate; I don’t like to waste food.	Yes     No
I binge habitually.	Yes     No
The large amount of food I eat embarrasses me.	Yes     No
Sugary foods tend to calm me down.	Yes     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.

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.

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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

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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.

Brand	Spice Stack Super Spicestack	KitchenArt Pro Auto-Measure Spice Carousel	Kamenstein 16-Jar Beechwood
Jar count	27	12	16 jars
Construction	Plastic	Stainless Steel	Wooden
Rotates	No	Yes	Yes
Size	8.5″H x 11″W x 10.75″D	9.6 x 9.6 x 7 inches	6.6 x 6.6 x 10.9 inches
Spice labels	No	Yes	Yes/Pre-filled

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.

Brand	Cameron’s Product Tortilla Warmer	Imusa Tortilla Warmer	RSVP Stoneware Tortilla Warmer
Construction	High Temp Polyester	Acrylic	Stoneware
Capacity	Holds 12 12” tortillas	Holds 12 8” tortillas	Holds 12 8” tortillas
Microwave/Oven Safe	Microwave only	Microwave only	Microwave & Oven safe (up to 325 F)
How to Clean	Hand Wash	Hand Wash	Dishwasher safe

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.

A toaster oven can be used for all the same things a regular oven would be used for. The only limitation it has is its size.

Yes, 20 lb turkeys will have to go in the oven, but it does not mean a toaster oven does not have advantages.

A toaster oven is far more economical and an excellent cooking source for those living in tight quarters such as college dorms. Toaster ovens are also portable if you’re heading to the cottage or having to stay in a hotel for any length of time. People who use them on a regular basis wonder how they managed without them.

Preparing food in your toaster oven not only saves time it also saves on energy bills.

The average oven takes approximately 20 minutes to preheat to 400 degrees Fahrenheit.  The average toaster oven takes less than half that amount of time.  Because the capacity space is smaller in a toaster oven, your food will be sizzling hot and ready to serve in approximately 3/4 of the time it would take in a regular oven.  Over time, these time savings amount to a good bit of saved money that can be used elsewhere.

Next time you are thinking about turning on your oven, think GREEN.  Dust off your neglected toaster oven, put it where it is easily accessible and start saving money right away. In most cases, if the food will fit inside the toaster oven, it can be cooked in it as well. The newest models are tall and feature 2 baking racks!

10 money saving uses for a toaster oven

Frozen Packaged Food – Anything you buy frozen that is prepackaged can be cooked in the toaster over.  Here are some examples. 

• Personal pizza
• Chicken fingers, nuggets
• Meat Pies
• TV Dinner
• Entrees
• Fish sticks
• Pogos
• Pastas
• French Fries
• Pies

Roasting – Anything you can roast in the oven, you can roast in the toaster oven.  If it is a food that drips juices it needs to be put into a small roasting dish.  Disposable pans are cheap at the dollar store.

• Nuts, seeds
• Potatoes
• Marshmallows
• Garlic
• Small size meats

Baking – Your toaster oven bakes a cake just like a regular oven. 

• Muffins
• Cookies
• Cakes
• Cornbread
• Brownies
• Any Pillsbury type rolls, biscuits, croissant
• Bars

Melting – Good for melting an extra topping for another dish

• Cheese
• Garlic spread
• Butter
• Chocolate
• Sugar

Defrost – Most toaster ovens have a defrost setting.  Defrosting in the microwave can sometimes cook half the food, especially if one end is thinner than the other.  Toaster ovens defrost your food evenly.  Defrost anything that is frozen and needs to be defrosted before cooking.  You can’t make homemade hamburger patties out of frozen hamburger. 

Warmer – Toaster ovens have the ability to warm at a much lower temperature than a normal oven.

• Dinner plates
• Serving containers
• Homemade bread
• Buns
• Bagels
• Pitas

Broiler – Some foods can be nicely seared on the outside while preventing the inside from over cooking.

• Meat of any type
• Vegetables
• Potatoes
• Cheese on top of garlic bread, onion soup

Reheating – Microwaves many times destroy the foods texture when reheated (soggy, hard).  They also cook the foods unevenly, cold in the middle, hot on the edges.  A toaster oven will reheat foods evenly leaving their original texture intact.  You can reheat any type of food in your toaster oven.

Crisping – If you like your food crisp then the toaster oven does a good job of it.  Foods that were originally crispy can be reheated in the microwave bringing the crisp back to life. 

• Potatoes
• Garlic bread
• Breaded meats

Other advantages of having a toaster oven on hand

• You can always use it for a second oven when planning larger dinner parties.
• You can whip up an entire mean breakfast in no time at all.
• Toaster ovens don’t project the heat that a regular oven does. If temperatures are already soaring in your dwelling you don’t want to add more heat from your regular oven.
• Toaster ovens are affordable for just about anybody.

Information comes first, so read a book or two about wine technology and home wine making. Learn about vines and vine growing if you want to make wine from grapes, Jeff Cox’s book “From Vines to Wines” is a good start.

If you have decided to make your own wine at home, even if it is wine from other fruits than grapes, you will need some equipment and tools. The most expensive equipment includes a home distiller to make spirits from wines.

Once you have chosen your basic equipment, you will need the ingredients and the bottles. You can collect your own. For the rest of us, there are kits for any type of wine you would want to make.