Aspire, Perspire, Nourish Yourself

Although many of us think of turkey as a holiday treat, it is a great lean protein to add to your weekly meals. If you think that cooking a whole turkey is too much of an endeavor, then consider using in your meals one of the other versions in which you can buy turkey. Take your pick:

ground (white and/or dark meat),
breasts,
legs/thighs/drumsticks,
roast or roll,
with and without skin.

Selecting and Storing Turkey

Should you buy organic? Free-range, pasture-raised? Besides having a personal preference there may be some benefits to buying pasture-raised turkeys. For example, pasture-raised turkeys contain more Omega-3 fatty acids than factory-farmed turkeys. In addition, conventional turkeys are often injected with salt, preservatives, antibiotics and water so be sure to read labels carefully to avoid these additional ingredients, and ask the grocer about where they source their turkeys.

Read The World’s Healthiest Foods website for more details on buying tips and best ways to store fresh turkey.

Nutritional Profile and Health Benefits

As a low-fat protein, turkey offers one of the best ways to satisfy your appetite. According to the USDA, 3 ounces of turkey breast meat (without skin), roasted, contains about 160 calories, 24 grams of protein. The breast meat has less fat (6 grams) than the darker meat on turkey thighs, drumsticks, and wings (8-10 grams of fat).

Overall, turkey has a lot to offer in nutrients. In particular, it is:

An Excellent source of Vitamin B3;
A Very Good source of protein, selenium (especially darker meat), and vitamin B6; and
A Good source of choline, pantothenic acid, zinc, vitamin B2, and vitamin B12

Be wary of deli turkey meats, turkey burgers, turkey bacon, as they can be high in sodium and nitrates. Read labels carefully.

While satisfying lean protein nutrition that enhances muscle mass, turkey may keep post-meal insulin at desirable levels for appropriate blood sugar regulation, and metabolism functioning.

Easy Recipes

Roast turkey with stuffing is a favorite meal for many of us. To expand your culinary horizons, we feature turkey meals that are a little different than the traditional holiday turkey meal.

From Whole Foods Market:

Turkey Gumbo

Great soup using turkey legs. Keep the rest of the turkey for other meals in the week!

Turkey Gumbo
Whole Foods Market Recipes

From MyRecipes.com (Cooking Light):

Asian Turkey Cabbage Cups

If you like tacos, these are a great alternative with an Asian twist. Using cabbage, iceberg or butter lettuce instead of taco shells/tortillas add crunch and healthy carbs.

Photo by: Photo: Randy Mayor; Styling: Kellie Gerber Kelley

For more meal ideas, check out this week’s recipe and the many other turkey recipes we’ve already posted on our site (Herbed Turkey Breast, Turkey Scallopini Rolls, Turkey Burgers, and more). Type ‘turkey’ in our search box or browse through our recipe listing.

Gobble, gobble, gobble on…

Resources:

Recipe of the Week: Slow Cooker Turkey

The Scale: Friend or Foe?

Okay, let’s cut to the chase. Who out there is struggling with weight? I’m going to guess about 80% of us – no scientific evidence, just a gut feel. Some of us are trying to lose it, while others are trying to gain it. Many are just trying to stay where they are, which gets harder as one ages.

There are a bunch of tools and tricks many of us use to stay focused on our particular goal; for instance, food journals, calorie counting, exercise Apps, portion control, water intake, healthy plate guidelines, gluten-free, vegan, vegetarian, detox, green smoothies, and the list goes on.

What about the scale?

Do you have a scale? If so, how helpful is it to achieving your ‘ideal’ weight?

As we discuss the pros and cons of using a scale, keep in mind that:

‘Ideal’ is a range that is considered healthy according to your particular circumstances, and more importantly it is a state of mind.

If the number on the scale is going to ruin your day, then don’t step on it! If the number is a data point to inform you of your current state, then use the information wisely.

The human body is a dynamic organism that changes minute by minute so fluctuations are a reality when you step on the scale. For instance, my weight can vary by 2 to 3 pounds within a 24 hour period.

The accuracy of scales vary based on their quality. Do the research and get a digital scale that is accurate to 0.2 lbs. Advances in technology have made professional quality scales affordable for individual consumers.

Friend or Foe?

There are different views about the usefulness of scales for weight management. At the extremes, some people think scales are indispensable, while others think they are destructive.

Consider some of these differing views on regular weighing:

Pros	Cons
According to research, people experience greater weight loss & maintenance with regular weighing.	There may be negative psychological impacts, i.e. mood swings, obsession with a “number” that may not be healthy or realistic. People with eating disorders are particularly vulnerable.
Weight fluctuation is an important ‘early warning’ for many diseases.	There is more to being healthy than weight. Other measures may be more appropriate such as body fat percentage or waist circumference.
Regular weighing help to self-monitor so you manage behavior early enough. Other weight management measures, i.e. how clothes fit, may be too late.	Weight fluctuates regularly based on many factors, e.g. meal & fluids intake, hormones, time of weigh in, etc. so what’s the real number?
Blogger’s Perspective – For Scale Use	Blogger’s Perspective – Against Scale Use

So, what’s the answer?

Scale Pic 2 Think about your relationship with the scale. If it makes you miserable more than it motivates you, or if it makes you think, “What the heck, I might as well eat more…” then stay off.

Mary and I have slightly different views on the value of the scale. While I am a daily scale user, Mary uses it in moderation.

I must admit that there are days when the scale feels like a foe. On those days, I sit back to reflect on what’s happening. Is it an anomaly? Is the trend going up or down? Is there a pattern? How do my clothes fit? How do I feel? Sometimes the answers lead to making changes in my nutrition and exercise. Most of the times I tell myself to relax because 80% of the time I practice healthy living habits!

What’s your view? Tell us, is the scale your friend or foe?

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