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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!