Are dairy products good for me?

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.

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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!

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

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?

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

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

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?

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.
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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?

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!

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

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?

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!

"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!

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.

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