Intelligible Nutrition By Natalie

Are dairy products good for me?

2009-06-15T12:26:00.001-07:00

June is Dairy Month

Dairy'S Powerful Nutrient Package Fuels Your Body, Not Just Your Bones

Rosemont, Ill., June 1, 2001 - Get summer started off on the right foot with "3-A-Day" of nutrient-rich dairy foods. From calcium to potassium, dairy products like milk, cheese and yogurt contain nine essential nutrients which may help to better manage your weight, reduce your risk for high blood pressure, osteoporosis and certain cancers. Whether it's protein to help build and repair the muscle tissue of active bodies or vitamin A to help maintain healthy skin, dairy products are a natural nutrient powerhouse. Those are just a few of the reasons that you should celebrate dairy this June. The good news about dairy products is in addition to their great taste, research shows dairy may also help to reduce the risk of several diseases:

Osteoporosis
Osteoporosis is a major public health threat, affecting more than 28 million Americans. One reason why osteoporosis rates are so high is that many people (especially teens, women and the elderly) have critically low calcium intakes. Although dairy products contribute 73% of calcium in the food supply, most people aren't getting enough in their diet. Consuming at least three servings of milk, yogurt or cheese a day is an important step to help build strong bones and prevent osteoporosis.

High Blood Pressure
High blood pressure, or hypertension, affects 50 million Americans and is a major cause of heart disease and stroke. The multi-center DASH (Dietary Approaches to Stop Hypertension) study, found that a lowfat diet providing 3 servings of lowfat dairy products and 8 to 10 servings of fruits and vegetables, significantly lowers blood pressure as much as some medications, especially when combined with a low sodium intake.

Obesity
Lowfat dairy foods such as milk, yogurt and cheese, may help control body fat, according to several studies published in the last year.

Women who consumed the most calcium and ate at least 3 servings of dairy foods per day were 80% less likely to be obese than those with the lowest intake.

Young women (18-31 years) enrolled in an exercise study who had high calcium intakes gained less weight and body fat than those with lower calcium intakes.

High calcium intake was consistently associated with lower body weight across 4 studies conducted in young, middle-aged and elderly women. The tendency of dieters to mistakenly cut milk from their diet for fear of fat, often reducing their calcium intake, may be a contributing factor for their frequent failures at losing weight.

Researchers analyzed the diets of preschool children over a 3-year period and found children with higher dairy/calcium intake, had lower body fat than those children with lower dairy/calcium intakes. These results are supported by a growing body of research on adults showing a connection between dairy food consumption and weight loss.

Colon Cancer
The results of a study published in The New England Journal of Medicine show calcium may help reduce the risk of colon tumors. The addition of 1,200 mg of calcium (the amount found in about four servings of milk, yogurt or cheese) to the diets of high-risk patients reduced the return of single adenomas by 19 percent and reduced the total number of adenomas by 24 percent. These findings are consistent with previous research suggesting that nutrients found in milk and other dairy products may reduce the risk of developing cancers of the colon and rectum. 6

A study published in The Journal of the American Medical Association examined the effects of increasing the consumption of dairy foods among 70 people at risk for colon cancer. Significant positive changes were observed in the high-dairy intake group, including a reduction in the growth of abnormal cells. 7

"Whether you are 6, 16, or 60, the nutrients found in milk and other dairy products are critical to good health and the prevention of chronic disease," said Ann Marie Krautheim, a registered dietitian for the National Dairy Council. "For a powerful nutrient punch - dash to the dairy aisle."

Try this great smoothie recipe in honor of June Dairy Month:

Strawberry Banana Smoothie
1 1/2 cups 1% lowfat milk
1 pint lowfat vanilla yogurt
2 ripe bananas, peeled, sliced
1 1/4 cups sliced strawberries
2 tablespoons honey
12-14 ice cubes

In blender jar, combine milk, yogurt, bananas, strawberries and honey; add enough ice to measure 6 cups in blender. Process until smooth, scraping sides as necessary. Garnish each serving with strawberry slice and fresh mint if desired. Makes 5 servings (8 ounces each).

Nutrition Facts per 8-ounce Serving
Calories 196, Total Fat 2.38 g, Saturated Fat 1.37 g, Cholesterol 7.73 mg, Calcium 268 mg, Potassium 589 mg, Protein 8 g, Carbohydrates 37.96 g, Vitamin A 252.42 IU, Vitamin C 29.31 mg, Vitamin D 30.84 IU, Iron 0.45 mg, Sodium 104.21 mg, 25% DV Calcium, 15% DV Vitamin D, 16% DV Potassium, 6% DV Vitamin A

For more information about the importance of dairy products as part of a healthy diet, visit www.whymilk.com.

References:

1. Sacks F.M. et al. Effects on blood pressure of reducing dietary sodium and dietary approaches to stop hypertension (DASH) diet. The New England Journal of Medicine. 2001; 344(1): 3-11.

2. Zemel, M. et al. Regulation of adiposity by dietary calcium. The FASEB Journal. June 2000;9:1132-1138.

3. Lin, Yi-Chin, et. al. Dairy calcium is related to changes in body composition during a two-year exercise intervention in young women. Journal of the American College of Nutrition. 2000; 19: 754-760.

4. Davies, K.M., et al. Calcium intake and body weight. Journal of Clinical Endocrinology and Metabolism. December 2000; 85 (12): 4635-4638.

5. Carruth, BR. and Skinner, JD. The role of dietary calcium and other nutrients in moderating body fat in preschool children. International Journal of Obesity 2001; 25: 559-566.

6. Baron J. et al. Calcium supplements for the prevention of colorectal adenomas. The New England Journal of Medicine. 340: 101-107, 1998.

7. Holt, P.R. et al. Modulation of abnormal colonic epithelial cell proliferation and differentiation by low-fat dairy foods: A randomized controlled trial. The Journal of the American Medical Association. 1998: 280, 1074.

Finger Lickin Good Barbecue Tips For You!

2009-05-23T15:44:00.000-07:00

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PS. If You need A Fantastic Licensed Nutritionist to give You feedback, recommendations, tips and help you modify or tweak the recipe to make it healthier just for you and Your family just e-mail me at fitnesselementsexpress.com or call me at 480-212-1947 today!

NEW 5 Diet Contraversies Blasted in Nutrition Interview!

2009-05-19T12:57:00.000-07:00

The Truth about Dieting and Deadly Food Conspiracies

So you want to live a long life, lose fat, and eat healthy…but man, even I get confused some times by all the propaganda out there from "paleo diet experts", "vegans", and yes, sadly, even "supplement companies".

What’s the truth and who can you trust?

Well, the good news is that nutrition is a lot simpler than you think…or at least that’s what Natalie Pyles says!

What started out as one simple email question from Marianne Candice and me Natalie Pyles turned into this extensive Q’n'A of how we can live longer and eat healthy from all of the Fitness Elements followers.

MC: Hey Natalie, I was reading an article about extreme calorie restriction in humans, and I started thinking,"Is there anything we can really do to live longer? Can we really extend our lifespan through nutrition?" Or is it that we can only shorten our lifespan through bad choices?

NP:The research on life extension is "iffy" at best.

We know there is a theoretical possibility that by eating very small amounts and maintaining a very low weight for our entire lives we might be able to slightly increase the length of our lives.
However, we know for sure that by overeating (overeating any type of food), and carrying too much weight we can drastically shorten our lives.

We can do lots to improve the quality of our lives, doing our best to make sure every single year is a good year, and we can do lots to shorten our lives, and make every day a tired miserable mess.

Aim for quality, enjoy your foods, but don’t overdo it.

Eat for variety and eat for taste. I would never trade living to 94 for living to 104 if it meant never eating birthday cake, or ice-cream with my daughter.

MC: Well put. So simplify things for us…what are the worst foods we can eat that will shorten our life span?

NP:Alcohol. In terms of its addictive qualities, toxicity, and availability.
I have no problems with the occasional drink, and the odd social hour, but when you put it all into perspective, it is a diluted poison that we are drinking. Small doses may have health benefits, but large doses can kill you.

Also, Trans-Fats and Sugar - I would say the greater the abuse, the greater the decrease in life (but it’s not like either of them is the equivalent of a cocaine habit or anything).
In the end it always ends up being overeating that is the issue.
Eat less, stress less; move more lift more. For physical health that’s pretty much as good as it gets.

MC: I can do that. I think. Alright, here’s another question I’ve always wondered about…Can a formerly obese person with terrible eating habits completely reverse all of the past damage by losing weight and eating a healthy diet?
NP: I’m not sure.

Reason being we don’t know conclusively what is and isn’t damage, and really we don’t have a true definition of ‘health’ to work with.
That being said, even if you can never return to "perfect" it’s still worthwhile to attempt to improve your health and your quality of life. I know it certainly changed my life for the better. I lost 65 pounds when I was 18 and have kept it off for the past 16 years and spent my life revealing my story and changing lives one day at a time by telling the truth!

MC: Okay, rapid fire question-and-answer time. I’m going to ask you about controversial nutrition hot topics and you have to tell us the unbiased truth about them…Let’s start with microwave ovens…are they really "bad"?

NP:It’s dialectic heating it’s not nearly as complicated as people make it out to be. I know ‘radiation’ is a scary word but I’m sure the vast majority of us still listen to the radio when we’re in our car.

Furthermore, to answer this question properly we’d have to define what ‘bad’ really means.
There are many incidences where cooking in a microwave can actually be a healthier option (reduced nitrosamines).

Your food is exposed to heat for shorter periods of time, maintains a higher water activity and develop an even heat.

Any alterations in the nutrients in your food are trivial. In my mind it doesn’t replace the oven, but I wouldn’t think twice about warming up a cup of Tea in the microwave.

MC: Fish oil supplements.

NP:In my opinion, fish oil has borderline pharmalogical type activity… while I really like this stuff, I’ve come to believe that no-one should me mega dosing without medical supervision..
There are effects that are large enough that in certain populations their could be negative repercussions.

So try to get more (most of us get less then the institute of medicine recommend), but DO NOT mega dose…

MC: Should we be worried about genetically modified foods?
NP:Yes. From an Economics point of view.

If GMO’s flood the market, they could make traditional fruits and vegetables "premium" products and we could actually end up paying fair market value for them.
Fair market value for seasonal produce is not something that many of us can actually afford.

MC: Is organic meat better than regular meat you get at the grocery store?

NP:I’ve looked all over and talked to dozens of people in the industry and with this one, I still have no clue.
Things to know…
1) The definition of "organic" is very broad and is constantly changing
2) Different countries have very different regulations on the amount of pesticides allowed to be used on farmland.
3) Organic meat regulations in the U.S. are so difficult to comply with that most meat producers can’t manage to get the designation anyway.

Lots of scaremongering on this topic, but it may all be a moot point anyways. For instance if you are BBQ’ing meat, does the organic meat develop less Heterocyclic Amines than the non-organic?

My personal preference is to buy meat locally from farmers I’ve developed a personal relationship with. If you can find grass fed meats you’re doing great.

If you can actually find real designated organic meat and can afford it by all means go for it. At least you know it has been held to a higher standard of production quality.

MC: What effect will chemicals like Teflon, aspartame, and other environmental exposures have on health and lifespan?

NP:To be honest, that’s the kind of stuff that scares the living day lights out of me, because we have almost zero control

We have to breathe…and we can’t really control what we are breathing…same goes for electrical currents in your home etc….we just can’t control that, so we really can’t worry.
Teflon…my thought is there are other cooking options that are just as good, why not avoid it.
And aspartame?
Well, the idea that it CAUSES weight gain is ridiculous.

That would be very easy to prove in a dose response study… the people saying it causes weight gain are out to lunch.

MC: I agree. Makes no sense.

NP:It could be correlated with obesity…but so are weight loss pills…as obese people are more likely to drink diet sodas or take diet pills than non-obese people.

As for health and cancer risk…no clue what effect aspartame has…
With cancer, I wish it as as easy as saying "oh it’s aspartame that causes cancer" but that is just foolish and irresponsible.
I try to keep the people I care about family, friends, and (kid & youth clients) from having artificial flavors, colors or sweeteners, but that’s because she’s still growing and developing.
I make sure I don’t overdo it myself…I’ll have a diet pop or two on the days I’m fasting, so maybe 2-4 per week.

But if I remember correctly there is about 50-100 mg of aspartame in a diet coke, whereas I think there was 500 mg in the old Myoplex formula, and I used to have 3 of those a day.
The easiest way too look at this is people who almost have to take artificial sweeteners.
I wonder if the progression of cancer in Diabetics has increased in a manner correlated to their increased use of artificial sweeteners.

Bottom line is your not missing out on anything by avoiding aspartame, so when possible and within reason make non artificial sweetened choices.

MC: Thanks so much Natalie. Last line there pretty much sums up everything…when possible and within reason, make the best choice possible.

The bottom line?

In the end, just remember Natalie’s earlier advice and use your practical sense, but don't be in fear of everything you hear either:

P.S. If you or anyone you know would like to learn 5 Foods to avoid and that You shouls never eat call in today for your FREE Nutrition Consultation 480-212-1947 or email request fitnesselementsexpress@yahoo.com

Thanks and have a healthy day!

Natalie & the Fitness Elements Team!

Cinco de Mayo Recipe for You under 300 calories

2009-05-04T10:39:00.000-07:00

Beef Carnitas Empanada Anyone?

Cinco de Mayo Recipe for You under 300 calories

Empanadas are Mexican-style pastries filled with meat, vegetables, or even dessert. This family-sized version is known as an empanada gallega. It's served in wedges like a stuffed pizza. Pork Carnitas would also be a delicious filling. Leftovers are best reheated in the oven.
Yield

8 servings (serving size: 1 wedge)
Ingredients

* Filling:
* Cooking spray
* 2 cups vertically sliced onion
* 1 cup sliced green bell pepper
* 1 cup chopped seeded tomato
* 1/4 teaspoon crushed red pepper
* 1/4 teaspoon salt
* 3 cups Beef Carnitas
*

Dough:
* 9 tablespoons hot water
* 1/4 teaspoon saffron threads, crushed
* 1 teaspoon cider vinegar
* 2 cups all-purpose flour (about 9 ounces)
* 1 teaspoon baking powder
* 1/2 teaspoon sugar
* 1/2 teaspoon salt
* 2 tablespoons chilled butter, cut into small pieces

Preparation

To prepare filling, heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion and bell pepper; sauté 5 minutes or until onion begins to brown. Stir in tomato, red pepper, and 1/4 teaspoon salt; sauté 2 minutes. Stir in Beef Carnitas; cook for 2 minutes, stirring frequently. Remove from heat; cool to room temperature.

Preheat oven to 400°.

To prepare dough, combine 9 tablespoons water and saffron; cool to room temperature. Stir in vinegar. Lightly spoon flour into dry measuring cups; level with a knife. Place flour, baking powder, sugar, and salt in a food processor; pulse 2 times to combine. Add butter; process until mixture resembles coarse meal. With processor on, slowly pour saffron mixture through food chute; process just until dough begins to form a ball (dough will be crumbly).

Divide dough into 2 equal portions. Working with one dough portion at a time, press dough into a 4-inch circle on heavy-duty plastic wrap. Cover with additional plastic wrap. Place dough in freezer 5 minutes or until plastic wrap can be easily removed.

Slightly overlap 2 sheets of plastic wrap on a slightly damp surface. Unwrap 1 dough portion; place on plastic wrap. Cover dough with 2 additional sheets of overlapping plastic wrap. Roll dough, still covered, into an 11-inch circle. Repeat procedure with remaining dough. Place both portions in freezer for 5 minutes or until plastic wrap can be easily removed.

Remove plastic wrap from 1 dough portion; place dough, plastic wrap side up, on a large baking sheet coated with cooking spray. Remove top sheets of plastic wrap. Spoon filling onto dough, leaving a 1-inch border. Remove top sheets of plastic wrap from remaining dough. Place dough, plastic wrap side up, over filling. Remove top sheets of plastic wrap. Pinch edges together to seal. Cut several slits in top of dough to allow steam to escape. Bake at 400° for 30 minutes or until crust is crisp and beginning to brown. Cut into 8 wedges.
Nutritional Information

Calories:
251 (27% from fat)
Fat:
7.4g (sat 3g,mono 2.9g,poly 0.4g)
Protein:
15.1g
Carbohydrate:
30.4g
Fiber:
1.9g
Cholesterol:
43mg
Iron:
3mg
Sodium:
470mg
Calcium:
57mg

Did you know May is National Strawberry Month?

2009-05-02T17:33:00.000-07:00

How to Pave, Put, and Plan all your Strawberry Recipes into Your Healthy Eating lifestyle

If you love strawberries, then you know that nothing compares in texture or flavor to a red, ripe succulent strawberry!
Some Strawberry Facts:
* Strawberries were originally called "Strewberries". They were called this due to the way the berries seem to be just strewn about the leaves of the plant.
* Eight strawberries provide 140 percent of the recommended daily intake of Vitamin C.
* Strawberries are the first fruit to ripen in the spring.
* One cup of strawberries has just 55 calories.
* The strawberry is the only fruit with the seeds (on average, 200) on the outside of the fruit.
* Strawberries are grown in every state in the United States and every province of Canada.
~*~
Strawberry Blossoms
12 large, fresh strawberries, rinsed
1 - 3 oz pkg light cream cheese, softened
2 tbsp powdered sugar
1 tbsp light sour cream
Remove stems from strawberries to form a flat base. Place berries on cutting surface, pointed end facing up. With a sharp knife, carefully slice each berry in half vertically to within a 1/4 inch of base. Cut each half into three wedges to form 6 petals. (Don't slice through the base.) Pull petals apart slightly.
In a small bowl, combine light cream cheese, powdered sugar and light sour cream; beat until light and fluffy. With a pastry bag and star tip or small spoon, fill strawberries with light cream cheese mixture.
Note: A zipper sandwich bag can be used instead of a pastry bag by filling with light cream cheese mixture and squeezing out excess air before sealing. Carefully cut one corner off of the bottom of the bag.
Variation: Use strawberry flavored light cream cheese for added sweetness.
~*~
Strawberry Leather
3 cups fresh strawberries *
1 Tbsp. lemon juice
1 Tbsp. light corn syrup
Place strawberries in a blender and process until smooth. Measure 2 cups of strawberry puree. Stir in lemon juice and light corn syrup. Line a 15x10 inch jellyroll pan with heavy-duty plastic wrap and tape plastic wrap to the pan at the corners. Pour strawberry mixture in prepared pan and spread thin, leaving 1 inch on all sides. You can adjust this to fit your dehydrator or another pan, be sure it is spread thin on the pan. Dry in an oven at 150 or a dehydrator for 7-8 hours or until surface is no longer sticky. Remove leather from pan while still warm and roll up jellyroll fashion. Cut into logs and wrap in plastic wrap. Make five 2 inch logs
* Any other fruit may be used in place of the strawberries.
Recipe courtesy of Tawra Kellam of Not Just Beans http://www.notjustbeans.com
~*~
Layered Strawberry Cake
1 cup skim milk
1/4 cup I can't believe it's not butter or light margarine
1 1/2 cups stevia
1 tsp vanilla
1 whole egg and three egg whites
1 3/4 cups flour
3 tsp baking powder
dash salt
2-8 oz pkgs light cream cheese, room temperature
1/2 cup powdered sugar
1 pint light whipping cream
red food coloring (if desired)
1 pint of fresh strawberries, cleaned and sliced
Heat skim milk in a saucepan until boiling, add I can't believe it's not butter and set aside. In a bowl blend stevia, vanilla and egg whites and whole egg, beat at high speed until mixture is very light and fluffy. In another bowl, mix flour, baking powder and sea salt, add egg mixture, then add skim milk mixture, mixing well after each addition. Pour batter into a well greased and floured springform pan. Bake at 350 degrees for 55 to 60 minutes, or until toothpick inserted into center of cake comes out clean. Cool slightly and remove from pan. Let cool completely then cut cake into three even layers. Brush away any loose crumbs. Whip the cream cheese until very smooth, beat in the powdered sugar and whipping cream, until mixture is creamy and fluffy. You may add a few drops of food coloring if desired to tint frosting. Spread frosting between each layer, place sliced strawberries on each layer. Then spread remaining frosting on top and sides of assembled cake. Garnish with strawberries on top and on sides.
~*~
Strawberries 'n' Cream Pizza
1-1/2 cup flour
1/2 cup I can't believe it's not butter or margarine, cold and sliced
1 cup chopped pecans
3 chocolate sugar free toffee candy bars
1 8-oz. package light cream cheese, softened
1 cup powdered sugar
1 qt. fresh strawberries, hulled and halved lengthwise
Frozen light whipped cream topping, thawed
Preheat oven to 350 degrees. In a large bowl, combine flour, I can't believe it's not butter, and nuts; mix until blended. Press mixture on bottom of 12-inch pizza pan. Bake 10 minutes. Immediately sprinkle hot crust with sugar free toffee, distributing evenly over crust. Set aside to cool. Combine light cream cheese and powdered sugar; beat until blended and smooth. Spread evenly over cooled crust to within 1/2-inch of crust edge. Arrange strawberries, cut-side down, in circular rows over cheese mixture. Decorate top of pizza with light whipped cream. Sprinkle with crushed pecans if desired. Makes 8-12 servings.
~*~
Strawberry Squares
1 cup flour
1/2 cup crushed pecans or walnuts
1/4 cup packed brown sugar or stevia
1/2 cup I can't believe it's not butter or margarine, melted
1 1/2 cups light whipping cream
2 cups sliced, hulled fresh strawberries
1 cup stevia
2 tablespoons lemon juice
For crust, in a bowl combine flour, nuts and brown sugar or stevia. Add melted I can't believe it's not butter. Toss to combine. Spread in a shallow baking pan. Bake at 350 degrees for 20 minutes or until golden, stirring occasionally. Spread 2/3 of the crust mixture in a 13x9x2 pan. Set aside.
In a mixing bowl, beat 1/2 cup of the light whipping cream until soft peaks form. Add the strawberries, sugar or stevia and lemon juice. Beat mixture well. In another bowl, beat the remaining 1 cup light whipping cream until stiff peaks form. Fold into the strawberry mixture.
Transfer to prepared pan. Top with remaining crust mixture. Cover and freeze for at least 6 hours. Let stand at room temperature for 15 minutes before serving.
Makes 9-12 servings.
Garnish with additional berries if you wish.
~*~
Strawberry Salad

4 cups torn salad greens
1 cup watercress
1 cup sliced, hulled strawberries
1/2 half of a small red onion, thinly sliced
Poppy seed Dressing (homemade or bought)
Edible flowers such as nasturtiums or chive blossoms
In a salad bowl, place greens, watercress, strawberries onion. Top with dressing and toss to coat. Garnish with edible flowers. Chive blossoms and nasturtiums are peppery in taste. If they are not available to you, fresh mint can be used for garnish.
Caution: Be sure that all herbs and blossoms are free of pesticides.
~*~
Strawberry Salsa
2 tablespoons virgin oliveoil
2 tablespoons lime juice
2 tablespoons red wine vinegar
2 tablespoons fresh chopped mint leaves
2-3 tablespoons fresh chopped cilantro
1 jalapeno pepper, seeded and minced
1/4 tsp. sea salt
1 pint strawberries, hulled and chopped
1/4 cup diced pineapple
1/2 cup chopped sweet onion
Combine oil, lime juice, vinegar, mint, cilantro, jalapeno, pepper and salt in medium bowl. Toss in strawberries, pineapple and onion. Serve over grilled chicken or pork.
Makes 2 1/2 cups.
~*~
Strawberry Muffins
2 1/2 cups all-purpose flour
2/3 cup sugar or stevia
1 tsp baking soda
3/4 tsp sea salt
1 1/2 cup fresh strawberries, sliced
1 cup skim milk, *see note
1/3 cup margarine or I can't believe it's not butter, melted
1 1/4 tsp vanilla extract
1 egg, lightly beaten
1 egg white, lightly beaten
canola oil cooking spray
1 1/2 tbsp stevia
*note: add 1 tbsp vinegar or lemon juice to the milk, let sit for 5 minutes. Or substitute nonfat buttermilk.
Combine flour and next 4 ingredients in a large bowl, and stir well. Add fresh strawberries; stir well, and make a well in center of mixture. Combine buttermilk and next 4 ingredients; stir well. Add to dry ingredients, stirring just until moistened.
Divide batter evenly among 18 muffin cups coated with cooking spray; sprinkle 1-1/2 tbsp sugar evenly over muffins. Bake at 350 for 25 minutes or until toothpick inserted in center comes out clean. Remove from pans immediately; let cool on a wire rack.
18 servings.

Enjoy your Healthy version of Strawberry treats!

By, Natalie Pyles
Fitness & Weight loss Expert, Nutrition Specialist, and Wellness Coach, Author, NSA Speaker

P.S. Call me for your FREE Strawberry recipe book today filled with healthy strawberry goodies, tips, and treats 480-212-1947 or visit www.myfitnesselements.com or fax request to 623-399-4199 Now to get Strawberry poppin!

On Cholesterol Drugs? Avoid These Juices

2009-04-25T14:59:00.000-07:00

Grapefruit, Pomegranate Juice Not a Good Mix With Statins
Juices May Lead to Risky Interactions if Combined With Medication

Recently, I talked about a study on "Good Morning America" showing that although statins effectively reduce low-density lipoprotein (LDL) cholesterol, they also appear to reduce patients' levels of energy and activity. I discussed five ways to deal with the problem of low energy or fatigue while on statins.
PHOTO Juices May Lead to Risky Interactions if Combined with Medication
Pomegranates and pills are shown in these file photos. Those taking statins to reduce their levels of "bad" LDL cholesterol must be wary of certain fruit juices, as drinking them could lead to risky interactions.
(Getty Images)

The response was tremendous, and I have learned what my own patients have been telling me for some time -- not all people tolerate statins without side effects. Complaints of memory problems, fatigue, low energy and muscle weakness were fairly common -- although with more than 13 million users, it is hard to know how many people suffer overall.

Yet, giving people the heads-up that side effects can occur while on statins is important. I believe many patients are led to think they are crazy when their doctors tell them that the symptoms aren't likely from statins, or the doctors wrongly attribute the symptoms to something else rather than try to stop the statins, lower the dose or switch to another brand.
Related
BP Treatment Can Be a Bargain
5 Tips for an Emergency Room Visit
Statin Drugs May Lower Rate of Heart Attack

So many doctors believe the statin drugs are so safe and effective that the "joke," or discussion, in the medical community is that perhaps most healthy adults would benefit from a low dose of statins just to prevent heart disease.

"Perhaps we should put statins in the drinking water," a few will suggest.

Back to the reason for this piece!! In the segment, I included the suggestion to try juices high in antioxidants such as pomegranate juice, a recommendation learned from my patients over the years. However, I also noted on the show that grapefruit juice should be avoided as it could interfere with metabolism of the statin medication and raise the drug level and potential side effects even more.

An astute viewer alerted me that there is a similar interaction of pomegranate juice with statins and that pomegranate juice should also be avoided. I did a little homework and found that a study performed on rats (which means we don't know if the effect will be the same in humans) in Japan and published in 2005 did find that pomegranate juice, like grapefruit juice, could potentially interfere with the metabolism of certain medications.

References: MARIE SAVARD, M.D.
ABC News Medical Contributor
April 23, 2009

Forwarded by, Natalie Pyles

P.S. We would love to hear your comments and thoughts on this topic leave us your response in the comments section. Have a healthy and happy day!

Natalie

What You Need to Know About Mercury in Fish and Shellfish

2009-04-24T11:29:00.001-07:00

Advice for
Women Who Might Become Pregnant
Women Who are Pregnant
Nursing Mothers
Young Children

from the
U.S. Food and Drug Administration
U.S. Environmental Protection Agency

The Facts

Fish and shellfish are an important part of a healthy diet. Fish and shellfish contain high-quality protein and other essential nutrients, are low in saturated fat, and contain omega-3 fatty acids. A well-balanced diet that includes a variety of fish and shellfish can contribute to heart health and children's proper growth and development. So, women and young children in particular should include fish or shellfish in their diets due to the many nutritional benefits.

However, nearly all fish and shellfish contain traces of mercury. For most people, the risk from mercury by eating fish and shellfish is not a health concern. Yet, some fish and shellfish contain higher levels of mercury that may harm an unborn baby or young child's developing nervous system. The risks from mercury in fish and shellfish depend on the amount of fish and shellfish eaten and the levels of mercury in the fish and shellfish. Therefore, the Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) are advising women who may become pregnant, pregnant women, nursing mothers, and young children to avoid some types of fish and eat fish and shellfish that are lower in mercury.

3 Safety Tips

By following these 3 recommendations for selecting and eating fish or shellfish, women and young children will receive the benefits of eating fish and shellfish and be confident that they have reduced their exposure to the harmful effects of mercury.

1. Do not eat:

* Shark
* Swordfish
* King Mackerel
* Tilefish

They contain high levels of mercury.
2. Eat up to 12 ounces (2 average meals) a week of a variety of fish and shellfish that are lower in mercury.

*

Five of the most commonly eaten fish that are low in mercury are shrimp, canned light tuna, salmon, pollock, and catfish.

*

Another commonly eaten fish, albacore ("white") tuna has more mercury than canned light tuna. So, when choosing your two meals of fish and shellfish, you may eat up to 6 ounces (one average meal) of albacore tuna per week.

3. Check local advisories about the safety of fish caught by family and friends in your local lakes, rivers, and coastal areas.

If no advice is available, eat up to 6 ounces (one average meal) per week of fish you catch from local waters, but don't consume any other fish during that week.
Follow these same recommendations
when feeding fish and shellfish to your young child,
but serve smaller portions. Visit the Food and Drug Administration's Food Safety Website www.cfsan.fda.gov or the Environmental Protection Agency's Fish Advisory Website www.epa.gov/ost/fish for a listing of mercury levels in fish.
Frequently Asked Questions about Mercury in Fish and Shellfish:
Photo of pregnant woman and young girl
What is mercury?

Mercury occurs naturally in the environment and can also be released into the air through industrial pollution. Mercury falls from the air and can accumulate in streams and oceans and is turned into methylmercury in the water. It is this type of mercury that can be harmful to your unborn baby and young child. Fish absorb the methylmercury as they feed in these waters and so it may builds up in them. It builds up more in some types of fish and shellfish than others, depending on what the fish eat, which is why the levels in the fish vary.
I'm a woman who could have children but I'm not pregnant - so why should I be concerned about methylmercury?

If you regularly eat types of fish that are high in methylmercury, it can accumulate in your blood stream over time. Methylmercury is removed from the body naturally, but it may take over a year for the levels to drop significantly. Thus, it may be present in a woman even before she becomes pregnant. This is the reason why women who are trying to become pregnant should also avoid eating certain types of fish.
Is there methylmercury in all fish and shellfish?

Nearly all fish and shellfish contain traces of methylmercury. However, larger fish that have lived longer have the highest levels of methylmercury because they've had more time to accumulate it. These large fish (swordfish, shark, king mackerel and tilefish) pose the greatest risk. Other types of fish and shellfish may be eaten in the amounts recommended by FDA and EPA.
I don't see the fish I eat in the advisory. What should I do?

If you want more information about the levels in the various types of fish you eat, see the FDA food safety website www.cfsan.fda.gov/~frf/sea-mehg.html or the EPA website at www.epa.gov/ost/fish.
What about fish sticks and fast food sandwiches?

Fish sticks and "fast-food" sandwiches are commonly made from fish that are low in mercury.
The advice about canned tuna is in the advisory, but what's the advice about tuna steaks?

Because tuna steak generally contains higher levels of mercury than canned light tuna, when choosing your two meals of fish and shellfish, you may eat up to 6 ounces (one average meal) of tuna steak per week.
What if I eat more than the recommended amount of fish and shellfish in a week?

One week's consumption of fish does not change the level of methylmercury in the body much at all. If you eat a lot of fish one week, you can cut back for the next week or two. Just make sure you average the recommended amount per week.
Where do I get information about the safety of fish caught recreationally by family or friends?

Before you go fishing, check your Fishing Regulations Booklet for information about recreationally caught fish. You can also contact your local health department for information about local advisories. You need to check local advisories because some kinds of fish and shellfish caught in your local waters may have higher or much lower than average levels of mercury. This depends on the levels of mercury in the water in which the fish are caught. Those fish with much lower levels may be eaten more frequently and in larger amounts.

Note:
If you have questions or think you've been exposed to large amounts of methylmercury, see your doctor or health care provider immediately.

For further information about the risks of mercury in fish and shellfish call the U.S. Food and Drug Administration's food information line toll-free at 1-888-SAFEFOOD or visit FDA's Food Safety website www.cfsan.fda.gov/seafood1.html.

For further information about the safety of locally caught fish and shellfish, visit the Environmental Protection Agency's Fish Advisory website www.epa.gov/ost/fish or contact your State or Local Health Department. A list of state or local health department contacts is available at www.epa.gov/ost/fish. Click on Federal, State, and Tribal Contacts. For information on EPA's actions to control mercury, visit EPA's mercury website at www.epa.gov/mercury.

P. S. Call for your FREE Medical Exercise Fit Test, and Metabolic assessment today I would also like to hear what your eating 480-212-1947 or fax request to 623-399-4199 or visit www.myfitnesselements.com available to the 1st 11 Responders!

Could fat babies mean fat toddlers?

2009-04-24T11:02:00.000-07:00

Could fat babies mean fat toddlers?

How to ask yourself the right questions and answers when it comes to your toddlers from becoming fat

Overview

A new study from Harvard Medical School found that babies who gained weight quickly had a sharply higher risk of obesity. The study followed close to 600 babies and found those in the top quarter of weight for their length at 6 months had a 40 percent higher risk of obesity by age 3 than smaller babies.
Questions and anwers

Question: Should I be alarmed if my baby is very large?

The best course of action is to speak with your child's pediatrician. Your child may be large for her age, but not overweight when taken in the context of her height. Also, some babies may grow rapidly at first, and their growth starts to slow as they get older. What does that mean? Your child may be overweight at 6 months, and be at a perfectly healthy weight by age 3. A pediatrician can put your individual questions in the context of your toddler's specific measurements.
advertisement

Question: If my baby is growing too quickly, what can I do?

First, take a look at your child's feeding habits. Does he push the bottle away before he's finished? If so, do you encourage him to finish it? Experts say babies are often the best judge of when they've had enough, so don't force them to take in more food. Also, are you blending solid foods in with formula or breast milk? Your best bet is to keep them separate. CNNhealth.com Living Well expert Dr. Jennifer Shu, a pediatrician, says babies gauge their fullness by volume, and if you're mixing in solid foods with the liquid, you're making the same volume of milk more caloric.

Finally, try exercise! You're not going to take your toddler to the gym, but Shu says you can put your child on her tummy to give her the chance to practice rolling over. Also, give your child as much time to run around and play as possible -- this is a child's form of exercise.

References: CNN.Com News

Forwarded By, Natalie Pyles

Fitness & Weight -loss Expert, Nutrition Specialist, Author, & NSA Speaker

P.S. Call For your FREE Nutritional Consultation and Metabolic assessment today 480-212-1947 or www.myfitnesselements.com or fax 623-399-4199 for your profile and evaluation on-line.

Kentucky Fried fat-loss program?

2009-04-22T12:45:00.000-07:00

Why Kentucky Fried Fat Loss?

You tell me!

kfc_grilled This has been all over the news. Kentucky Fried Chicken is trying something new…
Kentucky GRILLED Chicken.

This is taken right from a press release off their website:

“The introduction of Kentucky Grilled Chicken is a defining moment in our brand’s storied history,” said KFC President Roger Eaton. “KGC is the latest menu innovation that showcases our commitment to meeting our customers’ ever-changing needs while staying true to the standards of high quality and great taste pioneered by Colonel Sanders. This product will transform the industry.”
Well, at least they’re trying.

Or is it too late? Are they just doing this so they don’t get sued some day for their role in the obesity epidemic?

What do YOU think about the new “KGC”?

Sincerely Yours,

Natalie Pyles

Fitness & Weight-loss Expert, Nutrition Specialist, Author, NSA Speaker

P.S. Now is the time to get your 20.09% New You savings for a NEW You in 2009! Call for your FREE Fit Test & Metabolic assessment 480-212-1947 or visit www.myfitnesselements today!

New Global Warming Discovery!

2009-04-20T12:53:00.000-07:00

Thinner is better to curb global warming, study says

(CNN) -- Here's yet another reason to stay in shape: Thinner people contribute less to global warming, according to a new study.

More than 1 billion adults worldwide are overweight, and about 300 million are obese.

Researchers at the London School of Hygiene and Tropical Medicine published a study showing that, because of food production and transportation factors, a population of heavier people contributes more harmful gases to the planet than a population of thin people.

Given that it takes more energy to move heavier people, transportation of heavier people requires more fuel, which creates more greenhouse gas emissions, the authors write.

"The main message is staying thin. It's good for you, and it's good for the planet," said Phil Edwards, senior lecturer at the London School of Hygiene and Tropical Medicine.

The study offers this novel approach to the global warming problem as U.S. lawmakers discuss the future of climate change legislation. This week, the the House Energy and Commerce Committee is scheduled to begin on a comprehensive energy and climate bill. On Friday, the Environmental Protection Agency announced that six greenhouse gases pose potential health hazards, an announcement that could prompt the regulation of the gases.

More than 1 billion adults worldwide are overweight, and about 300 million are obese, the study said. Generally, the body mass index, a measure of obesity, is increasing in most countries worldwide, from China to European countries to the United States.

BMI is going up because of the availability of food and motorized transportation, Edwards said. People are less active now than they were 30 years ago, and the prevalence of fast food has given people less healthy, more energy-dense options.
Health Library

* MayoClinic.com: Obesity

Using statistical models, the authors compared the distribution of BMI in the United Kingdom in the 1970s -- when 3.5 percent of the population was obese -- with a prediction for the country's BMI distribution in 2010, reflecting 40 percent obesity.

"In terms of environmental impact, the lean population has a much smaller carbon footprint," Edwards said.

The population with 40 percent obese people requires 19 percent more food energy for its total energy expenditure than the population with 3.5 percent obese people, the study showed.

This 19 percent increase in food consumption translates into an increase of 270 million metric tons of greenhouse gas emissions, the study said.

"The findings make sense and highlight an important global co-benefit of losing weight, along with the significant personal health benefits," said Patrick Kinney, associate professor at Columbia University's Mailman School of Public Health, who was not involved in the study.

In terms of obesity rate, the U.S. population is not far off from the overweight population model in this study. The country has 33.3 percent obese people, according to the Mayo Clinic.

The study suggests that governments have a responsibility to encourage people to be more physically active, Edwards said. Active transportation, such as cycling and walking, helps maintain a healthy weight but requires safe streets, he said.

"If the government wants to promote active transport, which would be good for the environment and for individual health, it needs to make the environment safe to do that," he said.

Although climate change has come into the forefront as a major world problem recently, this is not the first time scholars have thought about the connection between fossil fuel and body fat.

In 1978, a year the United States experienced an oil shock, a study in the American Journal of Public Health showed that if all overweight people in the country aged 18 to 79 reached their optimal weight, the resulting energy savings would equal 1.3 billion gallons of gasoline.

After the dieting period, about 750 million gallons of gasoline would be saved every year, said the authors, Bruce Hannon, professor at the University of Illinois, Urbana-Champaign, and Timothy Lohman, now professor emeritus at the University of Arizona.

Today, research has shown that the obesity epidemic costs the United States about $100 billion a year, said Dr. Martin Donohoe of Portland State University, who runs the Web site Public Health and Social Justice. In terms of energy expenditure, the average food product travels 1,500 miles to get to your table, he said.

Some measures to curb obesity include making healthier meals available in schools, putting nutritional information on food packages and menus, and banning trans fats, he said.

P.S. Fitness Elements cares about your success call for your FREE Fit test and Nutritional Analysis today 480-212-1947 or visit www.myfitnesselements.com or fax request to 623-399-4199

3 Predictions for Older Adults in 2009 from the Nutrition Experts

2009-04-18T17:39:00.001-07:00

How Fitness and Nutrition Professionals should be aware of these predictions and educate the older population about Resistance Training and Nutrition in Brain Health

Here's what some of the Nutrition experts predicted and reported at the American Dietetic Association's Food and Nutrition Conference & Expo in Chicago late October 2008:

Conference presenters predicted that Baby Boomers will fall victim to debilitating condition called sarcopenia , a progressive loss of muscle mass. To respond to this "silent epidemic," fitness professionals should educate older adults about the benefits of exercise , especially resistance training .
Nurture your noggin was the call of some presenters who spoke about the vital role of nutrition in brain health. Presenters discussed the beneficial effects of different nutrients and food compounds , such as omega -3 fatty acids found in fish , and theanine , an amino acid found in tea . The take-home message was that nutrition may improve memory and slow cognitive decline associated with aging.
A new term, ecogastronomy, refers to the trend among consumers to eat "green" and in a way that sustains both our planet and our bodies. Presenters underscored the need to educate people about how their food choices affect the environment; examples of negative influences included our reliance on disposable plastic bottles and throwaway utensils, Americans' excessive beef consumption and the transport of goods over great distances

These are the facts and predictions of the very best and we should all make an effort to educate the public and the consumers of these influences and trends. Have a healthy and happy day!

Source: American Dietetic Association Food & Nutrition Conference & Expo late October 2008.

By, Natalie Pyles

Fitness & Weight-loss Expert, Nutrition Specialist, Author, and NSA Speaker

P.S. Call today to get Your FREE Metabolic testing and complete Lifestyle Analysis and see where you are on your Health & Fitness Journey today 480-212-1947 or visit www.myfitnesselements.com

Did you Know it's National Soft Pretzel Month?

2009-04-16T13:42:00.000-07:00

Are pretzels a "healthy" snack? Probably depends on what you mean by "healthy." They're certainly better than chips and they're low-fat, but they're also carb-heavy and have a lot of salt.

But if there's one day you should go crazy and eat lots of pretzels, let it be this one. It's National Pretzel Day! I like all kinds of pretzels. When I was a kid I loved the little pretzel sticks, and then when I got older I liked the pretzel rods (you can put them in your mouth like a cigar!). I like the twists too, and all the incredible flavored pretzels or spreads you can add too! Try mustard, peanut butter, cashew butter, almond butter, parmesian, oil and vinegar, light fruity cream cheese, low-smuckers jelly, light ranch dressing and more!

Enjoy the tips!

Sincerely Yours,

Natalie Pyles

Health & Fitness Expert, Nutrition Specialist, Author, NSA Speaker

Amazing New Discovery in Brown Fat!

2009-04-14T08:48:00.000-07:00

"Brown fat" burns calories -- may lead to new obesity treatments

What if you had a special kind of fat in your body that burned calories instead of storing them -- and it could be activated simply by spending time in the cold? According to three preliminary studies published Wednesday in the New England Journal of Medicine, you probably do.
A type of fat in the body burns calories and could be activated by spending time in the cold.

A type of fat in the body burns calories and could be activated by spending time in the cold.

Brown adipose tissue (called brown fat) helps babies, young children, and other small mammals stay warm by burning calories when activated by low temperatures. Scientists have been skeptical that adults retain significant amounts of brown fat on their bodies. But the new research shows that many of us -- perhaps even most -- do.

"The incredible excitement about this is that we have an entirely new way to try to go after obesity," said Dr. Aaron Cypess of the Joslin Diabetes Center in Boston, Massachusetts, the lead author of one of the new studies. Every obesity drug now on the market aims at getting people to take in fewer calories, Cypess pointed out. The current findings, while very preliminary, suggest that drugs could be developed that fire up brown fat activity and help people burn calories faster.

The new research is important because it confirms that adults have brown fat involved in temperature regulation, while also probably playing a role in whether a person is lean or overweight, said Jan Nedergaard, a professor at the Wenner-Gren Institute at the University of Stockholm in Sweden who has been studying brown fat for 30 years, but was not involved in the current research.

"Brown fat can be a very significant player in the game of how we react to the food we eat and whether we store it or burn it away," Nedergaard said.

While scientists have known about brown fat and what it does for decades, it's been nearly impossible to study it in live humans until very recently. Finding it in people's bodies meant taking tissue samples, so scientists mostly stuck to studying it in lab animals. Health.com: Fats to eat, fats to avoid

This changed when nuclear medicine specialists observed that some people had deposits of tissue that looked like fat but didn't act like it; this fat-like tissue was located above the collarbones and in the upper chest and consumed lots of energy. Conversely, white adipose tissue -- the regular fat that stores extra calories and makes us gain weight -- shows very little metabolic activity.
Don't Miss

Scientists began investigating whether this mystery tissue might be the elusive brown fat. In the new NEJM reports, three independent research teams have confirmed that this is the case, indeed, and that integrated positron-emission tomography and computed tomography (PET-CT) scans can be used not only to identify it but to measure its metabolic activity.

In their report, Cypess and his colleagues reviewed 3,640 PET-CT scans performed on 1,972 patients at Beth Israel Deaconess Medical Center in Boston for various diagnostic reasons. Among women, 7.5 percent had patches of brown fat that were more than 4 millimeters in diameter, while 3.1 percent of men had similar patches. Health.com: Cut up to 900 calories with simple substitutions

"The people who had brown fat were, in fact, different from the people who didn't," Cypess explained: They were younger and leaner. People who were older, those who were obese, and those using heart drugs called beta blockers were less likely to have brown fat.

Cypess and his team also found that people whose scans were done in the winter had the most brown fat, while those scanned in the summer had the least; people who underwent the tests in the spring or fall fell in the middle.

Researchers from the Maastricht University Medical Center in the Netherlands, in the second study, looked at how temperature affected brown fat activity in 24 healthy men, also using PET-CT. When the volunteers sat in a room kept at 72° F for two hours, none of their scans showed brown fat activity. But when they were exposed to slightly chillier conditions -- about 61° F -- 23 showed brown fat activity. The 10 men who were lean (with body mass indexes of less than 25) had more brown fat than the 14 who were overweight or obese, and their brown fat was also more active.

"That's really new, that so many people do have brown adipose tissue," said lead author Wouter D. van Marken Lichtenbelt.

In the third study, Dr. Sven Enerback, of the University of Goteborg in Sweden, used PET to examine how cold temperatures affected brown fat activity, this time in five people. Participants spent two hours in a room kept at 63° F to 66° F. During the scan, they submerged one foot in ice water, alternating five minutes in the water and five minutes out. The cold conditions boosted the amount of glucose the study participants' brown fat consumed by a factor of 15.

In an accompanying editorial, Dr. Francesco Celi, of the National Institute of Diabetes and Digestive and Kidney Diseases in Bethesda, Maryland, noted that "taken together, these studies point to a potential 'natural' intervention to stimulate energy expenditure: Turn down the heat and burn calories (and reduce the carbon footprint in the process)."

This is obviously an oversimplification, Celi said, but the demonstration that adults have brown fat that can be activated is, nevertheless, "powerful proof of concept" that the tissue could be a target for obesity-fighting drugs or even environmental fat-fighting strategies.

While Cypess is excited about the possibility of drugs that help people burn more calories, he warned that such medicines wouldn't allow people to slim down without eating healthy and becoming more active. Health.com: Healthy foods that help burn fat

The maximum amount of extra energy that people with relatively large brown fat deposits can burn probably tops out at about 500 calories. "It doesn't take much extra food to eliminate any benefit you've got," he said. "I personally don't think that hanging out in the cold is going to be an effective way of fighting obesity."

Call me for a FREE Fit test and Metabolic assessment today! 1-800-681-9894 or 480-419-6462 or www.myfitnesselements.com

Call the Recipe Detectives!

2009-04-11T08:31:00.001-07:00

In Season: Asparagus

Now's the time to stalk up on these sensational spears.

What it looks like: Picture a slim green spear, often tinged with a bit of purple at the tip.

Selection tips: Look for firm, bright green stalks with tight, compact heads. Avoid spears that are dry, limp, or wrinkled, or have ruffled tips. Thinner spears are usually more tender, and you'll want to choose similarly sized ones so they'll cook evenly. One pound equals 16 to 20 spears, or about two cups chopped.

Storage tips: Try not to buy asparagus too long before you intend to cook it. When you get it home, don't wash it; instead, either stand the stalks upright in about an inch of water and cover them (and the container) with a plastic bag, or wrap the stem ends in a wet paper towel and seal the asparagus in a plastic bag. Either way, it will keep for only about three days.

Preparing: First, thoroughly wash the asparagus. You don't want to soak it; just hold the stalks upside down under cold water and shake them a bit to release any sand that might be caught in the tips. Then hold both ends of each spear and bend; the tough, fibrous base should snap right off. (This step is unnecessary in thinner spears, which are completely edible.) Then, pick one of three easy ways to prepare this delicate spring treat:

• Boil it. To boil asparagus, tie the stalks together with kitchen string, then stand them up in a cooking pot so the tips are just above the water line. If the stalks are too tall to allow you to use the regular lid to the pan, invert another pan on top instead. (Note: glass and ceramic coffeepots make ideal asparagus cookers.) Cook them only until they're crisp-tender, then remove them from the heat and drain them thoroughly.

• Nuke it. You can also cook asparagus in the microwave. Arrange the stalks spoke-fashion, tips toward the center, in about two tablespoons of water in a round baking dish. Cover and cook at HIGH for 7 to 10 minutes, or until crisp-tender. Be sure to rotate the dish half way through if you're not using a carousel.

• Eat it raw. Slice thin, fresh asparagus and add to a salad, or serve whole spears alongside your favorite dip.

Peak growing season: While hothouses provide asparagus year-round, the freshest is grown between February and June.

Health benefits: Eating this tender veggie is an excellent way to help protect yourself against heart disease, as it contains lots of folate, as well vitamins E, A, and C. In addition to helping your heart, folate (a B vitamin) helps cells regenerate; vitamin E fights Type II diabetes; and vitamins A and C help hold cancer and cataracts at bay. Asparagus also contains potassium, which helps lower blood pressure and perhaps even cholesterol.

Nutritional info: One-half cup of boiled asparagus (about six spears) equals approximately 22 calories, 1.4 grams of fiber, 2.3 grams of protein, 0.3 gram of fat (0.1 of it saturated), 10 milligrams of sodium, and no cholesterol.

P.S. Call me for my NEW Urban Cookbook and recipes today 480-212-1947 or visit http://www.myfitnesselements.com/urban-cookbook.htm or fax request 623-399-4199 for Your FREE Copy today! You'll love it!

What you think is Impossible is possible?

2009-04-06T13:10:00.000-07:00

3 Top Secrets of what it takes to be a Successful dieter

Have you tried to lose weight many times and failed? Or, maybe you've lost several pounds here and there but gained it all back again plus more! If this sounds like you you're not alone. It's extremely challenging to maintain weight-loss. However, some people do manage to achieve their weight-loss and weight maintenance goals. I know it is possible because I conquered my weight issues and on going battle 16 years ago. I have also helped over 3,000 people in my years of experience overcome their weight as well and keep it off. Here are 3 Secrets and tips of successful dieters that I hope you will apply to your life and toolbox.

Control Portions by having a plan

Portion sizes were much smaller than they are today. With today's portion sizes, it's easy to lose track of how much you're eating. To lose weight, you must control your portions. In fact, research suggests portion control is the greatest predictor of successful weight loss. Learn to control portions by reading nutrition labels; carefully measuring out servings; eating only a single helping; using smaller serving dishes; and resisting the urge to "clean your plate."

Be Aware

Practice paying attention to everything you eat. Many people turn to food when they are bored or stressed out. Ask yourself why you are heading to the fridge or pantry. Are you really motivated by hunger, or are you just bored, stressed, sad or tired? Emotional eating can wreak havoc on a well-planned weight management program. Keeping a daily food log and jotting down what you are feeling can help you identify your emotions, monitor your food intake and hold yourself accountable. It's also important to know your weight. While it is not advisable to become obsessive about weight to the nearest 0.01 pound, keepimg periodic tabs is a much more advisable approach to the scale. In my experience a weekly weigh in is good same time one time per week first thing when you get up. This as where all my clients have had the most success. This method is a way to identify small weight increases in time to take appropriate corrective action as well aw weight loss.

For pete sakes turn Off the Tube

Time spent watching TV is usually time spent being completely sedentary (and thus expending minimal amounts of calories) and often eating as well. Most people mindlessly consume snacks while mesmerized in front of the television, not noticing the rapidly multiplying calorie intake. Case in point: the successful NWCR "losers" watched less than 10 hours of television per week.

Take these secrets to heart and use them they work! Have a happy and healthy day!

By, Natalie Pyles

Fitness & Weight loss Expert, Wellness Coach, Author, & NSA Speaker

New Urban FitFood System

2009-04-03T11:44:00.000-07:00

What if I told you that almost everything you have been told about nutrition and weight loss is a LIE that's making us all fat, sick, depressed and diseased?

It's a FACT - Most Doctors, Nutrition 'Experts', Celebrity Chefs and Best Selling Authors are DEAD WRONG about Healthy Cooking, Weight Loss and Nutrition!

This Fat Burning, Healthy Eating System has Been Proven in New York City for 15 Years and is the Exact OPPOSITE of What Most So-Called 'Experts' Are Teaching!

2009-04-02

Scottsdale Arizona

Dear Health Conscious Friend,

My name is Natalie Pyles and I am definitely not here to sell you another diet or teach you how to be the next Iron Chef...

But if you give me just a couple of minutes, I will show you how I have helped thousands of busy Arizonians easily lose weight...get glowing, clear skin...discover the truth about nutrition & Fitness... master the basics of healthy cooking...eliminate depression...prevent disease...and radically transform their bodies without diets, drugs or surgery.
featured in Phoenix times ,quest,sports illustrated , Phoenix Business Journal- Luxury Living edition

For the past 16 years, I have been a certified fitness trainer, nutritionist and licensed Wellness Coach in Phoenix. I have been rated Phoenix City's 'best personal trainer' and have been featured in the Phoenix Times, Sports Illustrated and a bunch of other magazines and you know what I think is more important than any of that?

The solutions I have for the two most common concerns I have heard over the years...

'I Just Don't Know What I Should Eat!'

I think everyone has this dilema at some point...don't you get confused about what you should eat?

Do you ever struggle to figure out what you are going to eat next? The other concern I hear often is...

'What is a 'Healthy' Diet & Exercise program?'

With all the conflicting nutrition, fitness info and diet scams out there, it's easy to see why so many people get confused and dont know the answers to these basic questions.

So in order to solve this problem for my clients, I went on a mission. I spent the past 16 years doing massive research and reading volumes of journals, books, reports and interviewing experts. Instead of following diet trends, I spent my time figuring out what worked long term and what didn't while working with real people. Living in a Big city and servicing so many well deserved people of their precious health and fitness, I had to come up with real world solutions that work.

'It's so much more than a cookbook or a 'weight loss' program...'
Weight loss Mind body fitness Functional fitness
I lost 30 pounds and 3 dress sizes using the exact foods and meal plan in Healthy Urban Kitchen! I got better results working with in one month than I did in one year of working with trainers, nutritionists, coaches and therapists. I tried every diet out there before Natalie showed me the best way to eat and lose fat. It's so much more than a cookbook or a 'weight loss' program - it's a healthy lifestyle with simple ways to cook, eat and exercise and feel amazing. It worked so well I convinced him to write this cookbook & teach others how to eat real food and lose weight without diets, drugs or surgery!

Jaime Larose
Co-Author, Healthy Urban Chef,
Renaissance Woman
Phoenix,Az

I sought out the most succcessful health, fitness & nutrition experts I could. I studied the best and distilled their work and compared it with mine. I refined my system and tested it with hundreds of my personal clients.

I saved all the best tips, meal plans and favorite recipes that were EASY to prepare, delicious and satisfying. I eliminated the most common foods & ingredients that trigger weight gain, depression, skin breakouts, inflammation and allergic reactions.
HUK book cover

So I took all this information and finally created the Ultimate Healthy Eating Guide and Recipe Book that shows you my secrets for Healthy Cooking Made Ultra Simple for Busy People Who Want to Lose Weight:

What to Eat
When to Eat
How Much to Eat
How to Simplify Shopping
How to Cook - even if you are super busy and you're not a fan of
cooking
How to turn healthy recipes into delicious meals that reduce fat and help you lose weight

And No, It Doesn't Involve Dieting, Counting Calories, Low Carb or Low Fat Foods.

P.S. Hurry and call today for your FREE Urban Cookbook and Nutritional Consultation at 480-212-1947 or 1-800-681-9894 or fax in a request for more information 623-399-4199 Now!

P.S.S. Finally! Someone who will tell You the Real Truth!

Natalie's Recipe Of The Week

2009-04-03T11:31:00.001-07:00

Thai Banana Salsa with King Prawns

"Extremely refreshing. I make extra salsa to keep in the fridge for a pick-me-up after a long day at uni. You can serve it on a banana leaf with lime wedges."

INGREDIENTS (Nutrition)

2 bananas, peeled and thinly sliced
2 cucumbers - peeled, seeded, and diced
1/2 cup fresh mint leaves
1/2 cup fresh cilantro leaves
1 teaspoon finely chopped fresh ginger root
1 fresh red chile pepper, thinly sliced
1/4 cup lime juice
1 tablespoon fish sauce
1 tablespoon brown sugar
1 1/2 pounds tiger prawns, peeled and deveined

What to Drink?
	Riesling
	Bikini Martini
	Special Lemonade

DIRECTIONS

In a large bowl, mix bananas, cucumbers, mint, cilantro, ginger, and red chile pepper to make salsa.
In a small bowl, blend lime juice, fish sauce, and brown sugar until sugar has dissolved. Thoroughly mix into the salsa.
Bring a large saucepan of lightly salted water to a boil. Place prawns in the water, and cook 3 minutes, or until flesh is opaque. Serve with the banana salsa.

Why eating pecans ?

2009-04-02T10:49:00.000-07:00

National Pecan Month

Discover why eating pecans may improve your overall health. Clinical research shows pecans may help prevent coronary heart disease and gallstones, help lower cholesterol, aid in weight loss and support prostate health through their high dietary fiber qualities. Pecans are also loaded with antioxidants and more than 19 vitamins and minerals including vitamin E.

Health Benefits of Pecans

Pecans: Source of Natural Antioxidants and FiberPecans – the only native American tree nut – have been a tasty favorite for centuries. The first known cultivated pecan tree plantings are thought to have taken place in the late 1600s or early 1700s in northern Mexico, whereas the first U.S. plantings took place in Long Island, NY in 1772. By the 1800s, pecans were at the heart of a full-fledged North American industry. Pecans have a rich history that goes back hundreds of years, but recent history is redefining how people think about those delicious little tree nuts. Research conducted over the past decade has confirmed that pecans can be a healthy addition to your diet. Below are summaries of landmark research studies confirming the health benefits associated with eating a diet rich in pecans.

* Natural Antioxidants in Pecans
* Cholesterol-Lowering Pecans
* Weight Control and Pecans
* Heart Healthy Pecans
* Nutrient Dense Pecans

Natural Antioxidants in Pecans

New research, published in the August 2006 issue of Nutrition Research, shows that adding just a handful of pecans to your diet each day may help inhibit unwanted oxidation of blood lipids, thus helping prevent coronary heart disease. The researchers suggest that this positive effect was in part due to the pecans’ significant content of vitamin E – a natural antioxidant. Pecans contain different forms of vitamin E, which protects blood lipids from oxidation. Oxidation of lipids in the body - a process akin to rusting – is detrimental to health. When the "bad" (LDL) cholesterol becomes oxidized, it is more likely to build up and result in clogged arteries.

In the laboratory analysis of blood samples from the research subjects, Dr. Haddad's team found that the diets enriched with pecans significantly reduced lipid oxidation (by 7.4 percent) versus the Step I diet. Oxidation levels were evaluated using the TBARS test, which measures oxidation products. The researchers also found that blood levels of tocopherols were higher after participants were on the pecan diet. Cholesterol-adjusted plasma gamma-tocopherol in the study participants' blood samples increased by 10.1 percent (P < .001) after eating the healthy pecan diet. The researchers concluded that these data provide some evidence for potential protective effects of pecan consumption in healthy individuals.

In addition, landmark research published in the Journal of Agriculture and Food Chemistry (June 2004) found that pecans rank highest among all nuts and are among the top category of foods to contain the highest antioxidant capacity, meaning pecans may decrease the risk of cancer, coronary heart disease, and neurological diseases such as Alzheimer’s.

Using a method that has proven to be a good indicator of the total antioxidant capacity (TAC) of foods called ORAC (Oxygen Radical Absorbance Capacity), researchers measured the antioxidant capacity of nuts among 100 commonly consumed healthy foods and snacks, including different types of nuts, and determined pecans have more antioxidant capacity than walnuts, hazelnuts, pistachios, almonds, peanuts and cashews. Numerous other studies have also shown that phytochemicals, like those found in pecans, act like natural antioxidants and may have a protective effect against certain diseases, such as various cancers and coronary heart disease.
Cholesterol-Lowering Pecans

Pecans also play a role in lowering cholesterol. Clinical research published in the Journal of Nutrition (September 2001) compared the Step I diet (28 percent fat), recommended by the American Heart Association for individuals with high cholesterol levels, to a pecan-enriched (40 percent fat) diet. The results showed the pecan-enriched diet lowered total cholesterol by 11.3 percent and LDL “bad” cholesterol levels by 16.5 percent – twice that of the Step I diet, without any associated weight gain.

Research conducted by Dr. Ronald Eitenmiller at the University of Georgia has also confirmed that pecans contain plant sterols, which are known for their cholesterol-lowering ability.

The U.S. Food and Drug Administration (FDA) has acknowledged this and related research and approved the following qualified health claim: “Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts, such as pecans, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.”
Weight Control and Pecans

A review of pecan and other nut research, published in the American Journal of Clinical Nutrition (September 2003), suggests that nuts like pecans may aid in weight loss and maintenance. The review cited studies indicating that nut consumption may increase metabolic rates and enhance satiety. When used in conjunction with a healthy low-fat diet, nuts also offer increased flavor, palatability and texture that can lead to greater dietary compliance, according to the review.
Heart-Healthy Pecans

Nearly 60 percent of the fats in pecans are monounsaturated and another 30 percent are polyunsaturated, leaving very little saturated fat in pecans. The unsaturated fat in pecans is heart-healthy fat meeting the new Dietary Guidelines that recommend Americans keep intake between 20 and 35 percent of calories, with most fats coming from heart-healthy sources like fish, nuts and vegetable oils. In addition, pecans contain no trans fat.
Nutrient-Dense Pecans

Pecans contain more than 19 vitamins and minerals – including vitamin A, vitamin E, folic acid, calcium, magnesium, phosphorus, potassium, several B vitamins and zinc. One ounce of pecans provides 10 percent of the recommended Daily Value for fiber. Pecans are also a natural, high-quality source of protein that contain very few carbohydrates and no cholesterol. Pecans are also naturally sodium-free, making them an excellent choice for those on a salt- or sodium-restricted diet.
Additional Nutritional Resources

The following links lead to external websites and do not necessarily reflect the opinions of the National Pecan Shellers Association or its members.

* American Dietetic Association
* Dietary Guidelines for Americans
* MyPyramid Plan (USDA)
* American Heart Association
* International Tree Nut Council
* Georgia Pecan Commission
* Texas Pecan Growers Association

Go here for more information and great tips http://www.ilovepecans.org/nutrition.html

Your Friend in Health & Fitness,

Natalie Pyles

Fitness & Nutritional Expert, Author, Speaker

Call Me For Your FREE Nutritional Consultation Today! 1-800-681-9894 or 480-212-1947 e-mail fitnesselementsassociates@yahoo.com

Amazing 'Miracle fruit' turns sour things sweet

2009-03-30T08:18:00.000-07:00

Miracle fruit launches "taste tripping" parties where foodies eat lemon, hot sauce

(CNN) -- The small fruit has the color of a cranberry, the shape of an almond and tastes like a flavorless gummy.
The "miracle fruit" makes acidic foods, such as lemons and grapefruits, sweet and candy-like.

The "miracle fruit" makes acidic foods, such as lemons and grapefruits, sweet and candy-like.
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But after chewing the fruit and rubbing the pulp against the tongue, the berry, known by a promising name -- "miracle fruit" or Synsepalum dulcificum -- releases a sweetening potency that alters the taste buds.

For about 15 to 30 minutes, everything sour is sweet.

Lemons lose their zing and taste like candy. Oranges become sickeningly sweet. Hot sauce that usually burns the tongue tastes like honey barbecue sauce that scorches as it trickles down the throat.

Through word of mouth, these miracle fruits have inspired "taste tripping" parties, where foodies and curious eaters pay $10 to $35 to try the berries, which are native to West Africa.

About five months ago, a Miami, Florida, hospital began studying whether the fruit's sweetening effects can restore the appetite of cancer patients whose chemotherapy treatments have left them with dulled taste buds.

"What happens in patients is the food tastes so metallic and bland, it becomes repulsive," said Dr. Mike Cusnir, a lead researcher on the project and oncologist at Mount Sinai Medical Center. "Most of the patients undergoing chemotherapy have weight loss. Then they cut further into their diet and then this furthers the weight loss. It causes malnutrition, decreased function of the body and electrolyte imbalance." Video Watch a flavor tripping demonstration and the interview with Cusnir. »
Health Library

* MayoClinic.com: Nutrition during cancer treatment
* MayoClinic.com: Tips for eating during treatment

One of Cusnir's patients, Don Blechman, told him about the fruit after discovering it while he and his wife volunteered at a tropical fruit garden in Coral Gables, Florida.

"We didn't need it, but we thought it's wonderful and told a lot of people," said his wife, Terry Blechman. "If you can't eat because everything tastes bitter, and one berry gives you back your taste for a meal, what is it worth? It's worth everything."

Cusnir filed for an investigational new drug application, which is required by the U.S. Food and Drug Administration to use an unapproved product in a new patient population. His study seeks 40 cancer patients.

"The majority have given good feedback that it did improve taste," Cusnir said. "A few patients felt there wasn't much change. The feedback is mixed as it usually is in any situation. It's been encouraging, but we haven't analyzed the data so far."

If the results show promise of helping cancer patients to maintain a healthy body weight and appetite, there will be bigger studies, Cusnir said. The process is expected to take several years.
"If this doesn't work, we move on and spend resources on something else instead," he said.

It's not only cancer patients and foodies turning to the miracle fruit. Carmen Duporte, a Fort Lauderdale,Florida, resident, integrated the miracle fruit into her routine drinks of aloe vera juice. Duporte drinks the juice to cleanse her digestive system, but hates its thick and long-lasting taste.

"It's really bitter," she said. "If I don't take [the miracle fruit], I'd be having that taste for a long time. When I drink it with the fruit, there's no taste in my mouth."

Duporte told her friends about the berries, because "it's such a friendly fruit." Through word of mouth, the miracle fruit has picked up buzz.

"This new resurgence of interest is fascinating," said Linda Bartoshuk, a professor at the University of Florida's Center for Smell and Taste. "It popped on the scene and people are having fun with it. It motivated us to go back and do research."

Bartoshuk seeks to better understand how the berry works. In the 1970s, she studied the fruit while working for the U.S. Navy and Army labs.

The miracle fruit contains a natural protein, called miraculin, which has sugar molecules that bind to the tongue, she said. When acid enters the mouth, the sugar molecules press into the sweet receptors.

Some of her colleagues are looking into how the berries could help people with diabetes and obesity, because they sweeten the taste of food. Unlike sugar, the miracle fruit has very few calories and unlike artificial sweeteners, the berries are natural.

Bartoshuk said she hasn't seen any reports of dangers from eating the berries, but warned against premature health benefit claims.

"Everyone's immediate response is it's an artificial sweetener, it'll help you lose weight," she said. "But the bad side is artificial sweeteners don't help you lose weight. Any real claims for health benefits are going to have to be supported by good research."

After the FDA in 1974 declared that miraculin was a food additive, the miracle fruit grew in obscurity in South Florida and remained a local treat.

Individual farmers, like Curtis Mozie, a retired post office employee, raised the berries and began shipping them to customers who found him on the Internet.

"I felt like everyone else needs to be aware of this fruit," said Mozie of Fort Lauderdale. "Why was it kept hush-hush? I wanted people to enjoy the fruit and enjoy the experience and any edible item that doesn't taste good with the help of the miracle fruit."
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Curiosity about the fruit began to circulate among exotic fruit seekers. After a few media reports, other small farms cropped up and companies started selling the miracle fruit and tablets.

"No offense meant to people who want to pay money to eat miracle fruit and weird things. We used to do that every Friday," said Richard Campbell, who oversees the tropical fruits at the Fairchild Tropical Fruit Garden. "We grew up with miracle fruit. People came over, ate miracle fruit and sat around eating limes. I feel stupid I didn't think of charging anyone."

References: Madison Park CNN

Call Me For Your FREE Nutrition Consultation & FREE Report Amazing NEW Fruit Revealed Today! 1-800-681-9894 or 480-212-1947 e-mail fitnesselementsassociates@yahoo.com

Stop! Get the Skinny on vitamins Fast!

2009-03-28T15:45:00.001-07:00

Stop! Get the Skinny on vitamins Fast!

The body, itself produces many substances which may, ultimately, form a vitamin. However, generally vitamins cannot be made inside the body. Instaed they must come from the foods we eat.

Unsolved Mysteries

These substances, although tiny in amounts, are quite potent and essential for several bodily functions and processes. Some vitamins are soluble in water and in oils.
Many mysteries still exist about vitamins. Research to identify and isolate vitamins continues in laboratories all over the world. Sometimes they are "discovered" when a human or animal is steadily deprived of certain kinds of foods. The resulting conditions help researchers decide that a specific substance is causing the undesired effect. In other cases, a given malfunction or disorder in the body corrects itself when sufficient amounts of a specific substance is supplied.

"Do Vitamins Supply Energy?"

Vitamins are not "true foods." That is, they don't supply energy, nor do they turn into tissue as do proteins. They do not work like fats or carbohydrates. They have been compared to a catalyst or spark plug. They are necessary to make the process work properly or optimally.
As nutritional research moves forward , it is gradually being discovered that a certain vitamin, or combination of vitamins, is essential for health. This is because vitamins combine with enzymes. Vitamins are often termed "co-enzymes."
Simply stated, vitamins are substances that regulate a variety of everyday biological functions in your body. The quanity of each that is needed varies with each vitamin. Vitamins are essential for normal growth, good health and general day-to-day maintenance.

Stay tuned for Part 2 How to Identify a Vitamin for now have a healthy and happy day!

By, Natalie Pyles

Author, NASN Speaker, Fitness & Weight-loss Expert, NASN CPT, NASN Licensed Sports Nutritionist, ACSM Licensed Wellness Coach

What the heck are triglycerides?

2009-03-26T09:27:00.000-07:00

One in every three Americans has high triglyceride levels, which elevate risk of heart disease and early death.

The fatty particles found in your blood are important for heart health, but don't get nearly as much attention as, say, cholesterol.

Now a new study suggests that there's a good chance that your triglycerides are in the unhealthy zone, whether you know what they are or not. About one-third of American adults have triglyceride levels that are borderline or too high, according to a Centers for Disease Control and Prevention report published Monday in Archives of Internal Medicine.

"I see it as a major problem that we've completely ignored this problem so far," said Dr. Børge Nordestgaard of the University of Copenhagen in Denmark. Nordestgaard has conducted research linking high triglyceride levels to cardiovascular disease and early death, but was not involved in the CDC research.

"Everyone in clinical practice seemed to be so focused on LDL, LDL, LDL [bad cholesterol], people tended to forget triglycerides." he said.

Being too heavy, getting too little activity, drinking lots of alcohol and eating lots of saturated fat can all add up to higher triglyceride levels because the body stores excess calories as triglycerides. Health.com: Fats to eat, fats to avoid

Triglycerides are a third type of fatty particle found in the blood, along with LDL cholesterol and HDL (also known as good) cholesterol. People taking certain medications or those who have diabetes or a genetic condition can have high triglycerides. Health.com: What cholesterol tests reveal about your heart's health
Don't Miss

* Want to live longer? Cut back on red meat
* 10 best foods for your heart

Nordestgaard said that high triglycerides are as dangerous as high cholesterol levels as a risk marker for heart disease and early death.

"There's a really big potential for further prevention of heart disease and strokes by getting more focused on that," he said. Health.com: How stress can trigger heart problems

The problem: Right now, the best way to attack high triglycerides is by losing weight, eating more healthily, and becoming more active-- a tall order for many of us.

In the new report, Dr. Earl Ford of the CDC, and his colleagues looked at a nationally representative group of 5,610 people 20 and older. They found that 33.1 percent had triglyceride levels above 150 milligrams per deciliter, while 17.9 percent had levels above 200 milligrams per deciliter, 1.7 percent had levels of 500 milligrams per deciliter or above, and 0.4 percent had levels higher than 1,000 milligrams per deciliter.

Triglycerides of 150 to 199 milligrams per deciliter are considered borderline high and anything above 200 milligrams per deciliter is considered too high. Men were more likely than women to have high triglycerides, while whites were at greater risk than African Americans and Mexican Americans.

Very high triglyceride levels can cause inflammation of the pancreas. Although there's increasing evidence that elevated triglycerides are associated with cardiovascular disease and early death, no one has yet shown that treating high triglyceride levels reduces cardiovascular disease, according to an editorial by Dr. Warren G. Thompson and Dr. Gerald T. Gau of the Mayo Clinic College of Medicine, in Rochester, Minnesota.
Health Library

* MayoClinic.com: Cholesterol levels -- what numbers should you aim for?
* MayoClinic.com: Triglycerides-- why do they matter?

Lifestyle changes-- exercising, losing weight, swapping healthy fats for unhealthy ones, and the like-- are the treatment of choice right now for people with triglyceride levels between 150 milligrams per deciliter and 500 milligrams per deciliter . According to the National Cholesterol Education Panel, higher-risk people with triglyceride levels falling in this range may also need medication.

Beyond lifestyle changes, treatments for high triglycerides include statins, fibrates, niacin, and fish oil. But while fibrates reduce the risk of cardiovascular events like stroke and heart attack, Thompson and Gau note, they don't reduce mortality and actually increase the risk of death from non-heart-related causes; they are only recommended for people with triglycerides above 1,000 milligrams per deciliter.

"What we really need scientifically, we need companies to come up with drugs that are more efficient at particularly reducing triglycerides," said Nordestgaard. He usually recommends that people try statins first if lifestyle changes are not enough-- as do Thompson and Gau. Health.com: The therapeutic lifestyle changes (TLC) diet for heart disease

"People with hypertriglyceridemia should talk to their physician about appropriate steps to take to bring their levels of triglycerides down," said Ford. "For people with levels in the 150-500 milligrams per deciliter range, therapeutic lifestyle change is recommended."

Call Me For Your FREE Nutrition, & Metabolic Consultation Today! 1-800-681-9894 or 480-212-1947 e-mail fitnesselementsassociates@yahoo.com

Top 9 Nutrition Essentials Tips

2009-03-25T10:35:00.000-07:00

Fad-free strategies to make your diet its best ever

You have access to more nutrition information than ever―from magazines to the Internet, newspapers, and television. When you add to that the hype about fad diets, the resulting information overload creates more confusion than clarity.

“Many people are still uncertain about what they should eat and think good nutrition is complicated,” says Food Editor Ann Taylor Pittman. “Even Cooking Light readers, who are more well versed in good nutrition than most, come to us with questions about everything from what constitutes a healthful fat to how to work more whole grains into their diet.”

In this and other stories throughout the year, we will demystify the essentials of smart nutrition. First, we’ve identified the nine most important nutrition issues that influence the way we eat. And we’ve assembled a panel of top authorities in the nutrition, public health, culinary, and food marketing fields to help guide us in translating complex science into real-world information you can use. We’ll share their strategies for bringing smart nutrition to your plate. Here’s a preview of the nine topics we’ll cover this year in Cooking Light, all with recipes so you can start enjoying the best nutrition right now.

#1: Eat smart, be fit, and live longer.

Dan Buettner, one of our panel of experts for the 2009 Nutrition Essentials series and author of The Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest, has studied communities he calls Blue Zones (including residents of Sardinia, Italy; Okinawa, Japan; and Costa Rica) where people live to the age of 100 at a much higher rate than the general population. “Each Blue Zone revealed its own recipes for longevity, but many of the fundamental ingredients were the same,” he writes.

What you can do: One of the fundamental lessons from the Blue Zones research: Eat a predominately plant-based diet that offers a balance of healthful fats; a variety of vitamins, minerals, and antioxidants; and quality sources of protein that are low in saturated fat, which is linked to elevated rates of cardiovascular disease. Another key similarity between Blue Zone groups: Each makes meals part of the fabric of life, which includes family togetherness, collective effort, and conviviality. And finally, each group has daily exercise in common. Activity balances the calories consumed, helping to keep weight in check.

View Recipe: Frisée Salad with Persimmons, Dates, and Almonds

#2: Select carbs that satisfy.

Much confusion surrounds the topic of carbohydrates, thanks to fad diets that promote fat and protein over carbs. But, “as with fats, it is the type of carbohydrate that is most important,” says Walter Willett, MD, PhD, chairman of the department of nutrition at the Harvard School of Public Health and one of our panel of experts for this series. Eventually, all carbohydrates turn to sugar in our bodies. These sugars give us the energy needed to perform tasks―from breathing to bicep curls.

However, some carbohydrates convert to sugar more quickly than others. For this reason, nutrition recommendations for carbohydrates focus on complex carbohydrates, the more slowly digested kind found in whole grains, legumes, and vegetables (such as quinoa, kidney beans, and winter squash). They help you feel full and satisfied after a meal and keep your levels of blood sugar on an even keel, reducing the risk for developing type 2 diabetes.

What you can do: Whole grains, in particular, are a superior carbohydrate choice. Women who average two to three daily servings of whole grains have a 30 percent reduced risk for heart attack and type 2 diabetes compared to women who consume less than one serving per week, according to the Nurses’ Health Study. Such findings prompted the USDA to recommend three servings daily (two 100 percent whole-grain bread slices and one-half cup cooked brown rice, for example) in the current Dietary Guidelines. Our Sweet Potato–Pecan Burgers with Caramelized Onions make use of several healthful complex carbs, including sweet potatoes, oats, and whole-grain buns.

View Recipe: Sweet Potato-Pecan Burgers with Caramelized Onions

#3: Boost your nutrient power.

Dietitians increasingly recommend and have a term for foods inherently rich in vitamins, minerals, and beneficial nutrients without additional calories: “nutrient dense” or “nutrient rich.” The idea is to choose foods that offer the most nutritional bang for the caloric buck. “Consider skim milk: You get all the same nutrients―protein, calcium, vitamins A and D―in a lower-calorie package than whole milk,” says Cooking Light Associate Food Editor and registered dietitian Kathy Kitchens Downie.

How to do it: “If you understand the basic principle of choosing nutrient-rich foods, you can begin to apply it to recipes,” Downie says. “In the example below, we augment the refined flour and cornmeal traditionally used in corn bread with almond meal, which boosts the nutrition profile with good-for-you unsaturated fat, fiber, and vitamin E.” Salads are another prime example of nutrient-rich foods. Start with low-calorie greens, and add fruits, vegetables, and other foods that raise the nutrient profile. In the salad above, we begin with feathery frisée, then add persimmons, which contribute vitamins A and C, dates, which add fiber, and almonds.

View Recipe: Almond-Cranberry Corn Bread

#4: Save room for treats.

“Food is meant to be pleasurable, and part of the pleasure is treating yourself,” says another authority from our expert panel, Heather Bauer, RD, CDN, founder of Nu-Train, a nutrition and counseling center in New York City, and author of The Wall Street Diet. “Any way of eating that doesn’t allow for the occasional indulgence is not sustainable.” Even the current version of the USDA Dietary Guidelines allows goodies. For example, a typical 2,000-calorie diet includes 265 calories that can be “spent” on treats―anything from a (five-ounce) glass of wine and a (one-ounce) square of chocolate to a scoop of ice cream. If the rest of your diet includes smart options like fat-free milk and lean cuts of beef, plus plenty of produce and whole grains, you’ll have room for these so-called “discretionary calories” to enjoy as you wish.

How to do it: The key is to make even your discretionary calories nutritionally sound. Enjoy nuts (which offer satisfying protein, fiber, and beneficial fats) as a snack, or make hot chocolate with unsweetened cocoa, a touch of sugar, and fat-free milk for added protein, calcium, and vitamin D. Or try the Mango Lassi, below, which offers filling protein and calcium, plus a touch of sweetness, for a midmorning pick- me-up or after-workout snack. At just 137 calories, you’ll still have room for a sensible dessert after dinner.

View Recipe: Mango Lassi

#5: Be savvy about salt.

Sodium plays a key role in muscle function and maintaining the body’s fluid balance, but it’s easy to consume too much. Over time, excess sodium can elevate blood pressure levels, raising the risk of heart disease and stroke.

The USDA recommends no more than 2,300 milligrams (mg) sodium daily for adults under age 50―the amount in one teaspoon of salt―but most Americans consume an extra 2,000 to 4,000mg daily, largely from processed and prepared foods. Reducing intake to reach that 2,300mg goal is important for everyone, but crucial for those predisposed to develop high blood pressure, especially African Americans, overweight people, or those with a family history of the condition.

It’s also important to adjust sodium intake with age. Systolic blood pressure (the top number on a blood pressure reading) rises an average of four points per decade. (The USDA recommends no more than 1,500mg daily for those over 50 and no more than 1,200mg for those over 70.)

How to do it: Clients often ask how to make meals taste good without using the saltshaker, Bauer says. First, focus on fresh, whole foods. “Fresh fruits and vegetables, whole grains, and meats may naturally contain minimal amounts of sodium, but that’s hardly the sodium found in many processed foods,” Bauer says. When you do use processed foods, look for no- or reduced-sodium versions to help avoid adding extra sodium to your dish, as with the less-sodium chicken broth we call for in the Dijon Mustard Chicken Fricassee below. Finally, enlist the aid of herbs and spices, which can help enhance foods’ flavor without the need for extra salt. “Enliven dishes with savory salt-free seasonings like fresh or dried basil, oregano, parsley, or cilantro; fresh ground spices; and garlic,” Bauer says.

View Recipe: Dijon Mustard Chicken Fricassee

#6 Eat foods that are good for you―and the planet.

Sustainability has become a buzzword in the culinary world, as chefs and home cooks search for ways to minimize their impact on the planet. It’s easy to become bogged down in the many issues dealing with how food affects the environment, and choosing among them can be confusing. Should you consume all organic foods? Only eat local foods? Avoid foods with hormones or antibiotics?

“You can’t do it all,” says panel member Marion Nestle, MPH, PhD, professor of nutrition, food studies, and public health at New York University and author of What to Eat. “You have to pick the issues that matter to you.”

Many experts agree that consuming a diet rich in a wide variety of plant foods is a smart first step toward sustainability. The simple reason: Fruits, vegetables, and grains require fewer resources to produce. Shifting less than one day per week’s worth of calories to a vegetable-based diet can help cut the equivalent of greenhouse gases produced by driving 1,160 miles, according to researchers writing in the journal Environmental Science and Technology. The health benefits of eating this way are well documented, too. Consuming higher amounts of produce can help lower blood pressure and cholesterol to improve your cardiovascular health, according to studies like DASH (Dietary Approaches to Stop Hypertension).

How to do it: Place as much emphasis on produce-based side dishes as on meat entrées. For example, the rice recipe below includes peas, potatoes, green beans, onion, and carrot, all in one colorful and flavorful dish.

View Recipe: Mixed Vegetable and Rice Pilaf

#7: Beware of portion distortion.

We’ve all seen what appears to be a single-serve packaged snack, only to discover the label indicates it actually yields two servings. This can lead to overeating. When faced with larger portions, people naturally eat more, according to researcher Brian Wansink, PhD, of the Cornell University Food and Brand Lab, who has led many pioneering studies examining the psychological cues that can induce people to over consume.

How to do it: Portion control is easy to practice in your own kitchen. When ordering the mahimahi for the recipe at right, ask the fishmonger to cut 6-ounce portions―no more, no less. When cooking with ingredients that aren’t already portioned or plating finished dishes, pay close attention to measurements. Use tools like measuring cups or kitchen scales to help you identify the correct amount. Practice will make perfect; over time, you’ll begin to automatically recognize a proper portion.

View Recipe: Seared Mahimahi with Edamame Succotash

#8: Choose premium protein.

Whether from meats, poultry, eggs, seafood, nuts, or beans, protein helps you feel fuller longer. That’s good news when it comes to managing your appetite. However, protein sources differ in their nutritional makeup. In order to clearly consider protein choices, you must also factor fat.

How to do it: For most meals, choose a protein that offers the most of the nutrient for the least saturated fat. Plant-based proteins, like black beans, lentils, or navy beans, come with little fat and plentiful vitamins and minerals. They’re always a good choice. Nuts are generally rich in beneficial unsaturated fats. Animal proteins contain varying levels and types. For example, beef tenderloin is inherently lean, while a ribeye contains almost twice as much saturated fat―more than 5 grams per 3-ounce serving. Yet both servings have roughly the same amount of protein: 24 grams for the ribeye, and 25 grams for the tenderloin.

View Recipe: Crispy Tofu Pad Thai

#9: Sort the latest facts on fat.

From now on, you’ll notice a change in the nutrition numbers that accompany every Cooking Light recipe: We no longer include percentage of calories from fat per serving.

We’re making this adjustment in light of findings from large-scale studies like the National Heart Lung and Blood Institute-led Nurses’ Health Study, which demonstrated that the type of fat is more important to heart health than a particular food’s ratio of calories from fat, and the OmniHeart Study, which showed that replacing a portion of total calories with unsaturated fats―such as sautéing vegetables in canola oil rather than butter or snacking on a half-ounce of pecans instead of pretzels―may help protect against heart disease.

“There really is no scientific basis for setting a percentage of fat in the total diet,” Willett says. “It is the type of fat that is important for health. Trans fat is to be avoided, saturated fat is to be kept fairly low, and unsaturated fats emphasized.”

Here’s an example that illustrates the point: “Salmon contains 45 percent of calories from fats, most of which are beneficial,” Downie says. “Removing the 30 percent limit on calories from fat in a serving allows you to reap the benefits of salmon’s healthful unsaturated fats.” To help you avoid consuming an excess of fat, which is high in calories regardless of its type, we’ll continue to evaluate the recipe’s total nutrition profile in relation to the serving size and daily calorie needs. “At Cooking Light, a serving size of cooked salmon is 4.5 ounces, which is 177 calories, a perfectly reasonable amount for an entrée,” Downie says.

How to do it: Look beyond the total fat in a given food. If the food has a nutrition label, check the amounts of mono- and polyunsaturated fats it contains. Figures for these healthful unsaturated fats should be higher than those for saturated and trans fats, which are linked to heart disease. (No numbers for those nutrients on the food you’re considering? Just subtract the amount of saturated and trans fats from the total fat to estimate the unsaturated amount.) For foods that are high in unsaturated fats, make adjustments in your diet to help keep your overall daily calories balanced. For example, in the muesli recipe here, we call for fat-free yogurt to help keep calories in check and minimize saturated fat.

View Recipe: Muesli with Cranberries and Flaxseed

References: The Editors of Cooking Light

Forwarded By, Natalie Pyles

Call Me For Your FREE Nutritional Consultation Today & Your FREE Report Top 9 Nutrition Essential Tips ! 1-800-681-9894 or 480-212-1947 or visit... WWW.myfitnesselements.com or e-mail fitnesselementsassociates@yahoo.com

'If You Want to live longer? Cut back on red meat'

2009-03-24T09:30:00.000-07:00

Burger lovers beware: People who eat red meat every day have a higher risk of dying than those who eat less red or processed meat, according to a large new study.

Burger lovers beware: People who eat red meat every day have a higher risk of dying over a 10-year period -- mostly because of cardiovascular disease or cancer --than their peers who eat less red or processed meat, according to a new study of about half a million people.
People who ate the most red meat had about a 30 percent greater risk of dying than those who ate the least.

People who ate the most red meat had about a 30 percent greater risk of dying than those who ate the least.

"This is the biggest and highest quality study like this," says Barry M. Popkin, Ph.D., from the University of North Carolina, who wrote an editorial accompanying the study, which was published Monday in Archives of Internal Medicine. "They collected the diet data very carefully, and it's saying to people, 'You don't have to eat red meat every day.' "

In the study, a research team led by Rashmi Sinha, Ph.D., from the National Cancer Institute in Rockville, Maryland, looked at more than 500,000 people who were aged 50 to 71 when they enrolled in the National Institutes of Health-AARP Diet and Health study.

Over a 10-year period, people who ate the most red meat every day (about 62.5 grams per 1,000 calories per day, equivalent to a quarter-pound burger or small steak per day) had about a 30 percent greater risk of dying compared with those who consumed the least amount of red meat (a median of 9.8 grams per 1,000 calories per day). The excess mortality was mostly the result of cardiovascular disease and cancer. Health.com: No-brainer guide to healthy portions
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* How to buy the best beef

The red meat in the study included all types of beef and pork, including bacon, cold cuts, ham, hamburgers, hot dogs, and steak, as well as meat in pizza, chili, lasagna, and stew.

In addition, those who ate the largest amounts of processed meat (defined as about 22.6 grams per 1,000 calories per day of bacon, red-meat sausage, poultry sausage, cold cuts, ham, regular hot dogs, and low-fat hot dogs) also had a slightly higher mortality risk than those who consumed the least.

In contrast, people who ate the most white meat seemed to have a slightly lower mortality risk during the study than those who consumed the least amount of white meat. White meat included chicken, turkey, and fish, as well as some poultry products and canned tuna. Video Watch more on the link between red meat and higher mortality »

The researchers estimate that 11 percent of deaths in men and 16 percent of deaths in women during the study could have been prevented by reducing consumption of red meat. Health.com: How I survived a heart attack at 43

The American Institute of Cancer Research recommends that people consume less than 18 ounces of red meat per week (the equivalent of a child-size fast-food hamburger per day) to reduce the risk for cancer, and the American Heart Association recommends limiting saturated fats to less than 7 percent of total daily calories. (Animal products, such as meat and dairy, tend to be higher in saturated fat.) The United States Department of Agriculture food pyramid recommends two to three daily servings of protein, which can include lean meat, but can also come from plant sources. Health.com: Meat and dairy: How much should you eat for heart health?

"It is important that people understand that they do not need to give up eating red meat, but should pay a little closer attention to how much they eat," says Lona Sandon, R.D., a spokesperson for the American Dietetic Association and an assistant professor at UT Southwestern in Dallas, Texas. "Many people, particularly women, come up short on the nutrients that red meat has to offer."

Red meat contains protein, iron, zinc, selenium, and B vitamins that are important to the body and help prevent nutrient deficiency, says Sandon.

Sandon recommends that people replace high-fat red and processed meats with protein-rich foods such as poultry or fish, beans, eggs, and low-fat dairy. Also, she adds, filling half a plate with vegetables and a quarter with meat will help keep portions in control. Health.com: Fiber, starch, fats, and serving sizes: Eat right advice for your diet
Health Library

* MayoClinic.com: Lean meats -- 10 tips for low-fat cooking
* MayoClinic.com: Beans and other legumes: Types and tasty tips
* MayoClinic.com: Vegetarian diet: How to get the best nutrition

"What we need to keep in mind about this study is that it does not prove that red meat causes increased death; it simply shows an association," she says. "The study relied on people's recall of what they typically eat, which does not always match what they actually consumed."

Popkin says that consuming meat in moderation is important for our diet, as well as the health of the planet. Americans consume around four times more meat and dairy than the rest of the world, which may contribute to a number of global concerns, including an increased demand and price for meat, increased greenhouse gases, and a rise in disease, he says.

"All we have to do is eat red meat more infrequently and cut out the sausages and hot dogs," he says. "If we cut ours down just a little bit, it would be all it took because we consume so much."

Call Me For Your FREE Nutritional Consultation Today! 1-800-681-9894 or480-212-1947 0r e-mail fitnesselementsassociates@yahoo.com

Are the grocery stores ripping you off?

2009-03-21T11:35:00.000-07:00

Think you know how to shrink your food bill? Think again.
Studies have shown that shopping leisurely in a grocery store leads to more spending.

Studies have shown that shopping leisurely in a grocery store leads to more spending. What does this mean have a plan! Awareness is KEY!

Many so-called "ways to save" are nothing more than grocery marketing strategies.

1. Stocking up on a "great deal"

While a purchase may be a "great deal" in terms of dollar amount, it's only a deal if the food actually gets eaten. This is especially true for perishables like milk, eggs, and produce. Don't overbuy, even when the price is right.

2. Reaching for the "value" size

The concept of getting a better price when you buy the larger package is generally accepted, but many companies have now wised up to our assumptions.

To be sure you're getting the best value for your money, check the unit price: it's the number on the shelf tag that says how much the item costs per ounce or pound. That way, it's a no-brainer to calculate whether the larger or smaller can of tomato sauce is the better buy.

There are some exceptions to the unit pricing guideline: poultry and meats. For instance, don't assume that buying a whole chicken is cheaper than buying parts separately. In this case you'll want to calculate the cost per serving rather than per unit. A whole chicken may be cheaper per pound, but that includes a lot of inedible material, like bone and skin.
Don't Miss

* MyRecipes.com: Eats on the cheap
* MyRecipes.com: 10 chicken dinners for busy cooks
* MyRecipes.com: 7 ways with black beans

3. Scooping up 10 for $10

"Wow," we think, "4 soda packs for $10? That's a steal!" It is, but does any one household really need 48 cans of soda or any soda for that matter at all? Not unless you're helping host a block party that week. But, unless is the ad specifies a minimum purchase, you can usually buy as little as you need while still taking advantage of the discount. Try 10 for 10 on cascade drinks only 2 calories and o sugars, o sodium , & o carbs. You can't beat that!

4. Skipping the store brand

Store brands often get a bad rap, but really, not all store brands stink. During a blind taste test, supermarket expert Phil Lempert showed that for things like cereal, potato chips, and ginger ale, a large percentage of shoppers either couldn't tell the difference between generic and name brand, or even preferred the generic type. So do your own taste-tests at home, and figure out which name brands you can swap out. Try Sun chips, Kettle chips, and diet ginger ale hopefully this helps.

5. Shopping leisurely

Supermarket folks have long known that the more time you spend in a store, the more you'll spend. In fact, studies show that for each additional minute you spend in a grocery store past half an hour, you will likely spend between 50 cents and $1. Write a list out and use my stick-to-it-ivness approach!

6. Taking advantage of one-stop shopping

As long as you're already at the store, might as well pick up laundry detergent and lightbulbs, right? Wrong. Supermarkets often price non-food household items 20 - 40 percent higher than discount stores, knowing that shoppers will buy them anyway out of convenience. So remember, grocery stores are for groceries only. Shop for toilet paper elsewhere. If you cut corners in these areas You can afford to spend for a Fitness & Nutrition Expert that will save you hundreds and thousands of dollars in medical & healthcare bills down the road!

7. Clipping coupons religiously

We're not saying coupons are bad. Coupons can save you money, but the operative word is can. They don't save money if you use them to pick up expensive items that you wouldn't buy normally. They don't save money if you're only getting a few cents off a $5 purchase. Studies show that if a shopper has a coupon in hand, they usually won't check to see if what they're buying is actually a bargain.

So use them, but use them wisely. Head to Web sites like CouponMom.com and MyGroceryDeals.com to learn how to organize and strategize your coupon use. Then find out if the store doubles manufacturer's coupons, accepts competitor's store coupons, or allows you to combine coupons for the same item.

8. Zoning in on "sale" signs

Just because it looks like a sale doesn't always mean it's on sale. For example, stores will create visual cues by using bargain bins, hanging promotional signs, or filling up endcaps (the displays at the end corners of each aisle) -- all using items that are actually full-price.

Or, they'll compare a sale price to a list price, except the list price has been hiked up to offer a deeper discount. So track prices of items you buy on a regular basis so you can evaluate a good deal when you see one, and read the small print, watching out for signage that uses faux-sale language like "everyday low price."

9. Making a list

Proponents of list-making says that it helps them remember what they need and avoid impulse purchases, but Robyn Moreno, the consumer editor at Women's Day, says that shoppers with lists spend over 41 percent more than those who shop list-free.

The idea is not to chuck the list completely, but to chuck the idea of the shopping list as wish list. Plan lists around menus, keeping the store circular handy so that you can take advantage of specials.

10. Watch the scanner for errors

Keep an eagle eye on the scanner and make sure you're getting charged the right prices. When items go on sale at the supermarket, the price change isn't always immediately updated on the store's computer listings, leading to overcharges at the cashier's.

Keep focused on value and long term investment when spending your hard earned money and that goes for checking out service & product providers like myself. Have a healthy, happy, and wise day!

P.S. If Your looking for a Champaigne product and service to enhance Your lifestyle habits, but are working with a Budweiser budget then call Fitness Elements today!'

P.S.S Fitness Elements Gurantees 2-3 pounds per week and 1 % Body-fat loss per week Guaranteed!

Call Me For Your FREE Nutritional Consultation Today! 1-800-681-9894 or 480-212-1947 or e-mail fitnesselementsassociates@yahoo.com

Your Friend in Health, Happiness, and Wealth,

Natalie Pyles

In a rut? Here are three delicious recipes from Natalie to keep the fat off!

2009-03-19T10:30:00.000-07:00

Rut-buster meals

Snapper and Then Some
Ready in 20 minutes • Makes 2 servings

• 1 cup summer squash, chopped
• 1 cup sweet peppers, chopped
• ¼ cup lime juice, plus wedges
• 1 tbsp minced fresh ginger
• ¼ tsp hot chili flakes
• 8 oz snapper
• Ground pepper, to taste
• 1 cup cooked brown rice

1. In a bowl combine summer squash, sweet peppers, lime juice, ginger and chili flakes. Set aside.

2. Sprinkle fish with pepper. In a nonstick skillet over medium heat, cook fish, turning until brown (approximately 6 minutes). Set onto plates.

3. Spoon vegetable mixture over fish, squeeze lime wedges over fish and serve with rice.

Nutrients per serving:
Calories 310, Total Fats: 4 g, Saturated Fat: 0.5 g, Trans Fat: 0 g, Cholesterol: 55 mg, Sodium: 75 mg, Total Carbohydrates: 34 g, Dietary Fiber: 5 g, Sugars: 6 g, Protein: 34 g, Iron 1.5 mg

Tomato Sage Chicken
Ready in 30 minutes • Makes 1 serving

• ½ cup low-sodium chicken stock
• ½ tsp fresh minced garlic
• Ground pepper, to taste
• ½ onion, chopped
• 4 oz boneless skinless chicken breast
• 8 oz can crushed tomatoes
• 1 tsp balsamic vinegar
• 1 tsp fresh sage
• ½ cup steamed brown rice
• ½ cup steamed mixed vegetables

1. Heat chicken stock in a saucepan. Add garlic, pepper and onion and simmer for about 5 minutes.

2. Add chicken and simmer until chicken is golden on all sides.

3. Stir in tomatoes, vinegar and sage. Cover partially and simmer over medium heat, stirring occasionally for 20 minutes. Thicken sauce by simmering uncovered. Serve with rice and vegetables.

Nutrients per serving:
Calories: 440, Total Fats: 6 g, Saturated Fat: 2 g, Trans Fat: 0 g, Cholesterol: 95 mg, Sodium: 330 mg, Total Carbohydrates: 38 g, Dietary Fiber: 5 g, Sugars: 9 g, Protein: 44 g, Iron 4 mg

Marinated Kabobs
Ready in 1 hour and 30 minutes • Makes 2 servings

• 1 tbsp low-sodium soy sauce
• 2 tbsp red wine vinegar
• ½ cup unsweetened orange juice
• ½ tsp rosemary
• 1 clove minced garlic
• Ground pepper, to taste
• 4 oz boneless skinless chicken breast
• 1 cup mushrooms
• 1 cup cherry tomatoes
• 1 cup steamed brown rice

1. In a large bowl, mix soy sauce, vinegar, orange juice and seasonings until well blended.

2. Chop chicken into chunks, add to bowl and set aside to marinate for a least 1 hour.

3. Alternate chicken and vegetables on skewers. Grill for about 25 minutes and serve with steamed rice.

Nutrients per serving:
Calories: 260, Total Fat: 4 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 50 mg, Sodium: 350 mg, Total Carbohydrates: 34 g, Dietary Fiber: 3 g, Sugars: 8 g, Protein: 23 g, Iron 2 mg

Forwarded By, Natalie Pyles

Fitness & Nutritional Expert, Author, Speaker

Call Me For Your FREE Metabolic & Nutritional Consultation Today! 1-800-681-9894 or 480-212-1947 e-mail fitnesselementsassociates@yahoo.com

'How this Nurse Practitioner is turning Heads and Fitness Elements is proud to Announce her New Success Story '

2009-03-17T11:54:00.000-07:00

'How this Nurse Practitioner is turning Heads and Fitness Elements is proud to Announce her New Success Story '

Just watch this video and see what Mellissa has to say!

Call Me For Your FREE Consultation Today! 1-800-681-9894 or 480-212-1947 e-mail fitnesselementsassociates@yahoo.com

NEW Ground breaking News! American Dietetic Update on Nutrition and Athletic Performance: Emphasizes Importance of Foods, Fluids,& Supplement Choice

2009-03-16T10:24:00.000-07:00

CHICAGO – The American Dietetic Association has released an updated position statement on nutrition and athletic performance, developed with Dietitians of Canada and the American College of Sports Medicine, which emphasizes the importance of foods, fluids and supplement choices in health and exercise.

The statement is designed to provide guidance for health professionals and coaches in optimizing nutritional intake for both elite and recreational athletes. The statement recommends a qualified sports dietitian (in particular in the United States, a Board Certified Specialist in Sports Dietetics – the premier professional sports nutrition credential, offered by ADA’s Commission on Dietetic Registration) provide individualized nutrition direction and advice subsequent to a comprehensive nutrition assessment.

The position statement is:

It is the position of the American Dietetic Association, Dietitians of Canada and the American College of Sports Medicine that physical activity, athletic performance and recovery from exercise are enhanced by optimal nutrition. These organizations recommend appropriate selection of foods and fluids, timing of intake and supplement choices for optimal health and exercise performance.

The position statement uses an evidence-based approach in making nutrition recommendations in the areas of energy balance and body composition, training, competition and recovery. The statement, with its accompanying review of the most current science regarding nutrition and athletic performance, is published in the March Journal of the American Dietetic Association and has been endorsed by the Coaching Association of Canada.

The paper was co-authored by American Dietetic Association members and registered dietitians Nancy Rodriguez, professor of nutritional sciences at the University of Connecticut – Storrs, representing the American College of Sports Medicine; Nancy DiMarco, professor of nutrition and food sciences at Texas Woman’s University, representing the American Dietetic Association; and Susie Langley, sports nutrition consultant in Toronto, Ontario, Canada, representing Dietitians of Canada.

The statement incorporates new topics and additional information on energy metabolism, estimation of energy needs, assessment methodology for body composition and considerations for the vegetarian athlete.

A section on dietary supplements and ergogenic aids has been significantly expanded to include information on the effectiveness of legal supplements such as creatine, caffeine, sport drinks, energy bars and gels, sodium bicarbonate and protein and amino acid supplements. Also included is an overview on government regulation and the role of sporting organizations regarding the legality of such aids.

The statement cautions that, because regulations specific to nutritional aids are poorly enforced, “they should be used with caution and only after careful product evaluation for safety, efficacy, potency and legality.”

According to the statement: “Vitamin and mineral supplements are not needed if adequate calories to maintain body weight is consumed from a variety of foods. However, athletes who restrict calorie intake, use severe weight-loss practices, eliminate one or more food groups from their diet or consume unbalanced diets with low micronutrient density may require supplements.”

Additional key points of the statement include:

Calorie and macronutrient needs, especially carbohydrate and protein, must be met during times of high physical activity to maintain body weight, replenish energy stores and provide adequate protein to build and repair tissue.
Fat intake should be sufficient to provide essential fatty acids and fat-soluble vitamins, as well as contribute calories for weight maintenance.
Adequate amounts of food and fluids should be consumed before, during and after exercise to help maintain blood glucose concentration during exercise, maximize exercise performance and improve recovery time.
Athletes should be well-hydrated before exercise and drink enough fluid during and after exercise to balance fluid losses. The hydration section recommends customizing hydration schedules for active individuals.
Sports beverages containing carbohydrates and electrolytes may be consumed before, during and after exercise to help maintain blood glucose concentration, provide fuel for muscles and decrease risk of dehydration.

The American Dietetic Association is the world’s largest organization of food and nutrition professionals. ADA is committed to improving the nation’s health and advancing the profession of dietetics through research, education and advocacy. Visit the American Dietetic Association at www.eatright.org.

The American College of Sports Medicine is the largest sports medicine and exercise science organization in the world. More than 35,000 international, national and regional members and certified professionals are dedicated to advancing and integrating scientific research to provide educational and practical applications of exercise science and sports medicine. Visit the American College of Sports Medicine at www.acsm.org.

Dietitians of Canada is the national professional association representing almost 6,000 dietitians in Canada who are recognized food and nutrition health professionals serving the public as educators, policy makers, researchers and managers. For trusted information on nutrition and healthy eating and to register to receive DC’s regular nutrition updates, visit www.dietitians.ca.

Go here and take this quiz, play games and have fun!

http://www.eatright.org/ada/files/nnm2008sudoku.swf

Forwarded By, Natalie Pyles

Fitness & Nutritional Expert, Author, Speaker

Call Me For Your FREE Consultation Today! 1-800-681-9894 480-212-1947 or e-mail fitnesselementsassociates@yahoo.com

If you think fitness ads are making you fat you may be Right!

2009-03-12T09:35:00.000-07:00

Does the latest fitness ad make you want to dust off your gym bag and hit the gym? Well guess what those same ads might also be increasing your appetite. New research suggests that campaigns that promote exercise might also be making people eat more. According to the Journal Obesity, 53 college students were first asked to observe and judge a series of posters from an exercise campaign. They were then asked to judge a group of similar looking posters that had no mention of exercise or fitness. After observing the two different groups of advertisements the students were given raisins which served as a measuring tool. Following the observation of the exercise posters the students ate an average of 18 calories. The participants that viewed posters that had no relation to fitness only consumed 12 calories.

The study was conducted a second time with 51 different students and the results were similar to the findings in the first study. No specific explanation was offered as to why the students were more prone to consume more calories after viewing the first set of posters. This study places emphasis on the fact that advertising has a strong control over the human mind and highlights the fact that the media contributes to the obesity issue that plagues Americans.

Follow this link Now...079-NY-Fitness-Examiner~y2009m3d11-Are-fitness-ads-making-you-fat

Fitness & Nutritional Expert, Author, Speaker

Call Me For Your FREE Consultation Today! 1-800-681-9894 480-212-1947 or e-mail fitnesselementsassociates@yahoo.com I would like to hear your Q & A's Thank you!

Natalie

FUN FACTS 4 PEANUTS

2009-03-11T07:19:00.000-07:00

FUN FACTS 4 PEANUTS

Peanuts

* The peanut is not a nut, but a legume related to beans and lentils.
* Peanuts are naturally cholesterol-free.
* Peanuts account for two-thirds of all snack nuts consumed in the USA.
* There are four types of peanuts grown in the USA — Runner, Virginia, Spanish and Valencia.
* Four of the top 10 candy bars manufactured in the USA contain peanuts or peanut butter.
* The average American consumes more than six pounds of peanuts and peanut butter products each year.
* March is National Peanut Month.
* Peanuts are planted after the last frost in April or early May.
* Dr. George Washington Carver researched and developed more than 300 uses for peanuts in the early 1900s; Dr. Carver is considered "The Father of the Peanut Industry" because of his extensive research and selfless dedication to promoting peanut production and products.
* Astronaut Allen B. Sheppard brought a peanut with him to the moon.
* Tom Miller pushed a peanut to the top of Pike's Peak (14,100 feet) using his nose in 4 days, 23 hours, 47 minutes and 3 seconds.
* Most USA peanut farms are family-owned and -operated.
* The peanut plant originated in South America.
* As early as 1500 B.C., the Incans of Peru used peanuts as sacrificial offerings and entombed them with their mummies to aid in the spirit life.
* Peanuts contribute more than $4 billion to the USA economy each year.
* The peanut growth cycle from planting to harvest is about five months.
* The average peanut farm is 100 acres.
* The peanut plant produces a small yellow flower.
* Americans eat more than 600 million pounds of peanuts (and 700 million pounds of peanut butter) each year.
* Peanuts flower above ground and then migrate underground to reach maturity.
* Two peanut farmers have been elected president of the USA - Thomas Jefferson and Jimmy Carter.
* Adrian Finch of Australia holds the Guinness World Record for peanut throwing, launching the lovable legume 111 feet and 10 inches in 1999 to claim the record.
* A mature peanut plant produces about 40 pods that then grow into peanuts.
* Peanuts are a good source of folate, which can reduce the risk of certain birth defects in the brain and spinal cord.
* Ever wonder where the term "Peanut Gallery" comes from? The term became popular in the late 19th century and referred to the rear or uppermost seats in a theater, which were also the cheapest seats. People seated in such a gallery were able to throw peanuts, a common food at theaters, at those seated below them. It also applied to the first row of seats in a movie theater, for the occupants of those seats could throw peanuts at the stage, stating their displeasure with the performance.
Forwarded By, Natalie Pyles

Fitness & Nutritional Expert, Author, Speaker

Call Me For Your FREE Consultation Today! 1-800-681-9894 or 480-212-1947 e-mail fitnesselementsassociates@yahoo.com

'Did you know it is National Peanut Month?'

2009-03-11T07:15:00.000-07:00

Peanut Butter Tips

* Peanut butter is the leading use of peanuts in the USA.
* Peanut butter was the secret behind "Mr. Ed," TV's talking horse.
* It takes about 540 peanuts to make a 12-ounce jar of peanut butter.
* There are enough peanuts in one acre to make 30,000 peanut butter sandwiches.
* Peanut butter was first introduced to the USA in 1904 at the Universal Exposition in St. Louis by C.H. Sumner, who sold $705.11 of the "new treat" at his concession stand.
* The oldest operating manufacturer and seller of peanut butter has been selling peanut butter since 1908.
* Peanut butter is consumed in 89 percent of USA households.
* The world's largest peanut butter factory churns out 250,000 jars of the tasty treat every day.
* Women and children prefer creamy, while most men opt for chunky.
* People living on the East Coast prefer creamy peanut butter, while those on the West Coast prefer the crunchy style.
* It takes two grindings to make peanut butter. The intense heat produced from one, long grinding would ruin the flavor of the peanut butter.
* November is Peanut Butter Lovers Month.
* Arachibutyrophobia is the fear of getting peanut butter stuck to the roof of your mouth.
* The average child will eat 1,500 peanut butter and jelly sandwiches before he/she graduates high school.
* The world's largest peanut butter and jelly sandwich was created in Oklahoma City, OK, on September 7, 2002 by the Oklahoma Peanut Commission and the Oklahoma Wheat Commission. The PB & J sandwich weighed in at nearly 900 pounds, and contained 350 pounds of peanut butter and 144 pounds of jelly. The amount of bread used to create the sandwich was equivalent to more than 400-one pound loaves of bread. Now that's one giant sandwich!
* Sixty percent of consumers prefer creamy peanut butter over crunchy.
* The patent for peanut butter was awarded to Dr. John Harvey Kellogg in 1895.
* The amount of peanut butter eaten in a year could wrap the earth in a ribbon of 18-ounce peanut butter jars one and one-third times.
* Americans spend almost $800 million a year on peanut butter.
* Americans eat enough peanut butter in a year to make more than 10 billion peanut butter and jelly sandwiches.
* Spread the word — Peanut butter is the leading use of peanuts in the USA!

By, Natalie Pyles

Fitness & Nutritional Expert, Author, Speaker

Call Me For Your FREE Consultation Today! 1-800-681-9894 480-212-1947 or e-mail fitnesselementsassociates@yahoo.com