Call your Total Whole Health, Fitness, and Nutrition Fitness Elements Express Specialist Today!

Call your Total Whole Health, Fitness, and Nutrition Fitness Elements Express Specialist Today!

Friday, November 19, 2010

Did You Know November is Giving Thanks Month and Recycling Month? Celebrate with Fitness Elements Express!

November: Giving Thanks Month and

Recycling Month

Join Natalie Pyles and Fitness Elements this year with our NEW Wellness Program:

12 Months to Better Health and Happiness

Welcome to 12 Months of Wellness. We hope you enjoy our monthly themes to promote a healthy lifestyle.

What is wellness?

No matter what your current health status is, you can move toward a higher level of wellness.

Wellness is a choice—a decision you make to move toward optimal health.

Wellness is a way of life—a lifestyle you design to achieve your highest potential for well-being.

Wellness is a process—a developing awareness that an end point does not exist, but that health and happiness are possible in each moment, here and now.

Wellness is the integration of body, mind, and spirit—the appreciation that everything you do, think, feel, and believe has an impact on your state of health and the health of the world.

Wellness is the loving acceptance of yourself.

Wellness is an ongoing lifestyle, which requires taking responsibility and making healthy choices, promoting individual well-being through a balance in all aspects of life.


Travis JW. What is wellness?

P.S. Always Remember You are Your Best investment when it comes to Your Health, Fitness, and overall Wellness and sustainable Lifestyle habits!! Happy Holidays from Your Whole Health, Fitness, and Nutrition Expert!

Monday, November 8, 2010

30 Day Miracle: Women who want to Reclaim their Body in 30 Days FREE Gift from Fitness Elements Express!

Dear Health and Fitness Conscious Seeking Ladies,

Our Families are so precious,

My mom, Nordee, is an amazing woman. She is now 57 and at the age where her health and physical fitness play a huge role on keeping her physically, emotionally, and spiritually fit.

If you’re a family gal, I’m sure your children, and mother are equally proud and appreciative of you.

In honor of my mom, I would like to give you a special Healthy Holiday FREE Gift. The most important gift I could ever give you. A gift of health. “10 Healthy Meals in 10 Minutes or Less” and they taste terrific! What a great way for you stay healthy and fit through the holidays!

You see, I’m a health and fitness coach specializing in helping women reclaim positive feelings about their bodies.

Many women, particularly mothers, are so busy putting the needs of the entire family ahead of their own, they just don’t have the time to take care of their needs, their bodies, their peace of mind.

Whether you’re a mother or not, if you would like to reclaim your control over your body, take a simple but active steps towards improving your appearance and how you feel about yourself, then I encourage you to take advantage of this special gift:


Here’s what’s included:

1. A complete health and fitness assessment by phone or in person that entails a measurements, weight, body -fat testing, strength, flexibility testing, and your Nutritional history.

2. Your choice of:

• Two 45- minute phone-fitness coaching sessions; or

• Two 45-minute in-person fitness coaching sessions

3. A complete nutritional analysis and 30-day dietary program

4. My new e-book, “30-Day Miracle: How many Woman Can Reclaim Her Body In Just 30 Days” Not hype because studies have proven if you stay on a new regimen for 30 days, it will become a habit!


P.S. Treat yourself to this wonderful gift of Health and Fitness today by calling 480-544-5502 or email or fax request to 623-399-4199 NOW!

Enjoy Your FREE Gift from Fitness Elements Express!

Healthy Holiday Quiz from Fitness Elements Express! Find out Your Dining out, Holidays, and Special Ocassions I.Q. today!

Holiday Party Quiz:

Prepare for a Healthier Holiday

Want to have a healthier holiday season this year? Take this quiz to test your knowledge of calories and fat in traditional holiday foods.

Which appetizer contains the least amount of fat?

Three stuffed mushrooms

2 tablespoons of cheese ball with nuts

Three pizza rolls

Which cookie has the most calories?

One medium gingerbread man

One medium butterscotch chip cookie

2″ square lemon bar

Which cocktail has the least calories?

A rum and Coke®

A whiskey sour

A martini

Which candy has the least fat?

2-cubic-inch square of chocolate fudge

One fudge-dipped Oreo®

One medium-piece peanut brittle

Which meat has the most fat?

3 ounces (oz) boneless ham (lean and fat eaten)

3 oz boneless duck (skin eaten)

3 oz boneless cooked chicken leg (skin eaten)

Which starch has the most sodium?

½ cup (C) homemade bread stuffing

½ C homemade mashed potatoes

One dinner roll

Which warm beverage has the least calories?

1 C hot chocolate made with whole milk

1 C apple cider

1 C eggnog made with whole milk

Which of the following contains the most sugar?

One piece of fruit cake

One pecan roll

2″ square frosted brownie


c. The pizza rolls contain 6 grams (g) fat, the stuffed mushrooms contain 11 g, and the cheese ball contains 10 g.

c. The lemon bar contains 143 calories, the gingerbread man contains 64 calories, and the butterscotch chip cookie contains 50 calories.

b. The whiskey sour contains 123 calories, the martini contains 160 calories, and the rum and Coke contains 154 calories.

c. The peanut brittle contains 2 g fat, and the fudge and the fudge-dipped Oreo contain 5 g each.

b The duck contains 15 g fat, the ham contains 6 g, and the chicken leg contains 12 g.

a. The stuffing contains 542 milligrams (mg) of sodium, the mashed potatoes contain 266 mg, and the dinner roll contains 134 mg.

b. The apple cider has 117 calories, the hot chocolate contains 190 calories, and the eggnog contains 343 calories.

a. The fruit cake contains 34 g of sugar, the pecan roll contains 13 g, and the frosted brownie contains 15 g.

Source: R.D.411

Have a happy and healthy day!!

Wednesday, October 20, 2010

Food Focused Facts from Fitness Elements! Pear-Walnut Sandwhiches what a treat!

>> Food Focus

Pears (Pyrus communis) are a pome fruit relative of the apple. One of the earliest written histories or records comes from Homer's reference to them as "Gifts from the Gods." The first pears arrived in the United States by European settlers in the 1700s. Pears rank second to the apple as the most popular US fruit. They can be eaten and used in a lot of the same ways as the apple. One distinct feature of the pear besides the shape is the soft texture. This soft texture is the result of the starch converting to sugar after being picked from a tree to ripen. (Wellness Encyclopedia of Food and Nutrition, 1992).


Serving size 1/2 cup, sliced (83g)Amounts Per Serving % Daily Value

Calories 50

Calories from Fat 0 0

Total Fat 0g 0%

Saturated Fat 0g 0%

Sodium 0mg 0%

Cholesterol 0mg 0%

Total Carbohydrate 13g 4%

Dietary Fiber 3g 12%

Sugars 8g

Protein 0g

Vitamin A 0%

Vitamin C 6%

Calcium 0%

Iron 0%

* Percent Daily Values are based on a 2,000 calorie diet.

The very shape of a pear speaks of its luscious nature. When ripe and ready to eat, the pear has a honeyed flavor and beckoning perfume that bewitch your senses. There are more than 3000 known varieties in the world. US production comes from states in the Northwest, plus New York, Pennsylvania, Michigan, and California. Imports come from South America, Canada, New Zealand, and South Africa.

With the numerous varieties and extended growing seasons, pears of all sizes and colors are available year-round.


There are several varieties of pair including Anjou, Bartlett, Bose, Comice, Forelle, and Seckel. These fruits have a sweet, rich flavor and come in a variety of colors including green, golden yellow and red. Among these varieties there are only subtle differences in flavor and texture.

Pear Varieties

Pears come in a variety of shapes, sizes, and colors from tiny Seckels to long-necked Boscs to colorful Red Bartletts. Check out their availability and use below.

Green Anjou — Available October through June

Firm and green, even when ripe; this large, thin-skinned yellowish-green pear is best eaten fresh. When slightly under-ripe, it can be baked or poached, but once it ripens, its sweet, mellow flavor and abundant juice make it an excellent choice for salads and snacks.

Red Anjou — Available October through May

Much the same flavor, use and texture as the green Anjou. Red Anjous (generally dark, maroon red in color) show little to no change in color as they ripen, which is another characteristic shared with their Green Anjou counterparts. Red Anjous are recognizable for their near egg-shaped appearance.

Yellow Bartlett — Available August through December

One of the most common and popular pears, this large, bell-shaped all-purpose pear has a yellow skin sometimes blushed with pale red. It is very sweet, juicy, aromatic and perfect for salads, eating fresh, and excellent for canning or cooking. It holds its shape and flavor in baking and cooking.

Red Bartlett — Available August through December

Firm, bright red skin, very sweet and juicy when ripe. This variety is a bit smaller, with the same flavor, texture, and use as yellow Bartletts. They make an excellent choice as a color accent in a fresh-fruit dessert or salad.

Bosc — Available August through April

The Bosc has a firm, dense, yet tender flesh with brown skin that hides a deliciously, sweet and spicy flavor. Its dense flesh makes it ideal for baking and cooking. Color doesn't change as it ripens, excellent for baking. Its mild, not-too-sweet flavor is great for microwave recipes, salads, and snacks.

Comice — Available August through March

Is hard, green, and rounder than a Bartlett, but similar in flavor and texture. One of the largest, sweetest and juiciest varieties. Best used fresh in salads, served as an elegant dessert pear, or as an excellent accompaniment with cheese.

Forelle — Available September through February

Slightly larger than a Seckel, with freckled skin and a red blush. For what they lack in size, Forelle pears make up in sweet flavor and beautiful appearance. They're an excellent snack or lunch-box pear…sweet, juicy, and crisp.

Seckel — Available August through February

Tiny pears with ultra-sweet flavor, so sweet in fact they are called "sugar pears." Maroon and olive green in color, with no color change when ripened. They are an excellent choice for children's snacks, pickling, or as a garnish.

Fresh Pears are a Healthy Choice!

They have no cholesterol, sodium, or saturated fat. They offer a natural, quick source of energy, due largely to high amounts of two monosaccharides: fructose and glucose, plus Levulose, the sweetest of known natural sugars, found to a greater extent in fresh pears than in any other fruit. A pear is a nutrient dense food, providing more nutrients per calorie, than calories per nutrient. Carbohydrates make up 98% of the energy provided by a pear, and carbohydrates are helpful in weight reduction diets because they contain half as many calories as fat.


Fresh pears offer dietary fiber, much of it in the form of Pectin. A pear weighing 166 grams provides 2.32 grams of crude fiber, and 4 grams of dietary fiber, of which 41% is pectin. Fiber contains no calories, and is a necessary element of a healthy diet, helping to sustain blood sugar levels and promoting regularity. High fiber diets may also help reduce the risk of colon cancer and can help reduce serum cholesterol. Pears are a good source of natural fiber.


Fresh pears offer potassium; 210 mg in a medium size pear. Although it is an element lost easily through dehydration or perspiration brought on by active lifestyles or strenuous exercise, potassium is necessary for maintaining heartbeat, muscle contraction, nerve transmission, as well as carbohydrate and protein metabolism. Replenish potassium by eating fresh vegetables, fruits or legumes containing high potassium content— pears are an excellent choice.

Vitamin C

Fresh pears contain Vitamin C. One medium size pear provides 7 mg, or 10% of the RDA for Vitamin C. As one of the antioxidant vitamins, Vitamin C is essential for normal metabolism and tissue repair, helping prevent free radical damage the destructive by-products of the body's metabolic process. Vitamin C improves the immune system and promotes healing of cuts and bruises and guard against a number of infectious diseases. Fresh pears are a good source for Vitamin C.


Sweet, succulent pears are perhaps the most glorious of fall fruits. Selecting them can be easy if you consider the following: avoid pears with bruises or cuts and dark brown colors; purchase pears while slightly green because they ripen better and faster off the tree; look for pears with a smooth unblemished skin; ripe ones will yield slightly to gentle pressure at the stem end. If you plan to bake pears, select those that are fairly firm.


If pears are unripe, place them in a paper bag at room temperature for 2 to 3 days or store them in a ventilated fruit bowl in a cool, dark place, and refrigerate as soon as they ripen. Ripe pears should be stored in the refrigerator in a plastic bag up to 3 days. They continue to ripen after harvest.

Wash and Eat

There's no need to peel a pear... their tender, edible skin is an additional source of fiber. A medium sized pear provides 4 grams of fiber, or 16% of the recommended daily value. Always wash all fresh fruits and vegetables before serving.


1/2 cup (4 ounces) tub-style cream cheese
8 (1.1-ounce) slices cinnamon-raisin bread, toasted
2 tablespoons finely chopped walnuts, toasted
2 Bartlett pears, cored and thinly sliced
1 cup alfalfa sprouts (or try arugula, spinach or your favorite green)

Spread 1 tablespoon cream cheese evenly over each of 8 bread slices. Sprinkle 1/2 tablespoon walnuts evenly over each of 4 bread slices. Top each evenly with pear slices, sprouts and 1 bread slice. Cut each sandwhich in half diagnolly. Makes 4 servings.

Per Serving: 335 calories; 11 grams (g) fat; 8.7 protein; 52.2 g carbs; 5.9 g fiber; 15 milligrams (mg) cholesterol; 2 mg iron; 363 mg sodium; 56 mg calcium.

Recipe Source: Fresh Food Fast by cooking light magazine (Oxmoor House 2009)
Sandy Todd Webster and Idea Fitness Journal which I love!!

No more Unhealthful Exercise and Eating Excuses! This Holiday Season Let Fitness Elements Run 2 You!

Are You out of Excuses?

Let Fitness Elements Run 2 You!

Fitness Elements will help you complete the Holiday Season with a customized Wellness, Fitness, and Nutrition program that will give you back your Whole Health in the privacy and comfort of your own Home... Don’t Delay Jump start your Weight-loss today!

P.S. Every year most individuals gain 10-15 pounds this doesn’t have to be you!

Call 480-544-5502 for your Total Health, Fitness, and Nutritional Analysis in the comfort of your home today or email Natalie Pyles at for your FREE Functional Fitness Demo or text for an open time slot and we will get back to You promptly with a time Now!!

Monday, October 18, 2010

Eat the Seasons this October! New Article from Fitness Elements Express Discover Beets at their Best

Discover Beets at their Best

Health and Nutritional Benefits of Beets

Nutritional Highlights of Beets

Beet greens are higher in nutritional value than beetroots, as they are richer in calcium, iron, and vitamins A and C. Beetroots are an excellent source of folic acid and a very good source of fiber, manganese, and potassium. Beet greens and roots are a good source of magnesium phosphorus, iron, and vitamin B6.

Did you know 3 1/2 –ounce (100 gram) serving of beet greens alone contain 27 calories and 3.0 grams of fiber, while the same serving of cooked beetroot provides 44 calories with 10.0 grams of carbohydrate, primarily, as 8 grams of sugars. Knowing these facts alone can be par tof your total fiber intake a day assuming you like Beets. Let’s hope you do!

Health Benefits of Beets

Beetroots have long been used for medicinal purposes, primarily for disorders of the liver, given their stimulating effects on the liver’s detoxification processes. Beets have also gained recognition for their reported anticancer properties. The pigment that gives beets their rich, purple-crimson color, betacyanin, is a powerful cancer-fighting agent. Beet fiber has been shown to have a favorable effect on bowel function and cholesterol levels, too.

The combination of its betacyanin and fiber content is probably responsible for the protective role of beets against colon cancer. In animal studies, beet fiber has been shown to increase the level of the antioxidant enzymes,specifically glutathione peroxidase and glutathione-S-transferase, as well as increase the number of special white blood cells responsible for detecting and eliminating abnormal cells. In a study of patients with stomach cancer, beet juice was found to be a potent inhibitor of the formation of nitrosamines (cancer-causing compounds derived primarily from the ingestion of nitrates from smoked or cured meats) as well as the cell mutations caused by these compounds. These are the Nutritional Highlights and Health Benefits of Beets. Be on the lookout for article 2 how to select and store, tips for preparing, and Quick serving ideas. Have a healthy and happy day!

Source: Michael Murray N.D., and Joseph Pizzorno N.D.

By, Natalie Pyles

NSA Speaker, Whole Health and Fitness Expert, Holistic Nutritionist, Sports Nutritionist, and Medical Exercise and Post Rehabilitation Specialist

Fruit of the month is Persimmons so why not give Apple and Persimmon salad a try?

Fruit of the Month: Persimmons

Persimmons origins go back to ancient China. Fate intervened in the 1880’s when a United States Commander brought back a native Japanese persimmon variety to Washington, D.C. Now, persimmons are grown in California where hundreds of different varieties flourish. This brightly colored, glossy orange red skinned fruit is an excellent source of vitamin A, a good source of vitamin C, and rich in fiber.

Although there are countless different varieties of persimmons, only two are commercially available. There are distinguishable by their shape.

Hachiya: This type of persimmon makes up approximately 90 percent of the available fruit. It is identifiable by its acorn like shape. This persimmon is tart until it becomes soft ripe.

Fuyu: This persimmon is gaining popularity here as it is in Japan. Similar in color, but looking like a squashed tomato, this variety is smaller, sweeter, and is edible while still firm.


Serving Size 1 med. persimmon (168g)

Amounts Per Serving % Daily Value

Calories 120

Calories from Fat 5

Total Fat 0g 0%

Saturated Fat 0g 0%

Cholesterol 0mg 0%

Sodium 0mg 0%

Total Carbohydrate 31g 10%

Dietary Fiber 6g 21%

Sugars 21g

Protein 1g

Vitamin A 50%

Vitamin C 20%

Calcium 2%

Iron 2%

* Percent Daily Values are based on a 2,000 calorie diet.

Availability, Selection, Storage, Preparation

Persimmons are widely available September through December, with a peak during November.

Choose persimmons with deep red undertones. Look for persimmons that are round, plump, and have glossy and smooth skin. Avoid fruits with blemishes, bruises or cracked skin and missing the green leaves at the top. Select ripe persimmons only if you plan to eat them immediately. Otherwise, buy firmer fruits and allow them to ripen.

Ripen persimmons at room temperature in a paper bag with an apple or banana. Store them in the refrigerator when ripe. Be sure to eat the fruit as soon as possible because overripe persimmons quickly turn to a mushy texture.

Ripe Fuyu persimmons, which look kind of like flattened tomatoes, will be crisp, while the acorn-shaped Hachiyas will be very soft and juicy.

Unripe Hachiya persimmons taste very bitter and will suck all the moisture from your mouth — not very pleasant. The tartness will go away as the fruit ripens.


Persimmon and Apple Salad

Makes 6 servings

Each serving equals 1/2 cup of fruit or vegetables


1 Tbsp walnut pieces, toasted

2 Tbsp orange juice

1 Tbsp sherry vinegar

1 Tbsp olive oil

3 sweet variety apples, rinsed, cored, and thinly sliced lengthwise

3 firm-ripe Fuyu persimmons, rinsed, stemmed, and thinly sliced lengthwise

In a bowl, combine orange juice, vinegar, and olive oil. Add apples, persimmons, and toasted walnuts and mix to coat.

Nutritional analysis per serving: Calories 90, Protein 0g, Fat 3g, Calories From Fat 29%, Cholesterol 0mg, Carbohydrates 16g, Fiber 3g, Sodium 15mg.

Forwarded by, Natalie Pyles



Welcome to Fitness Elements new and exciting blog! We have created this site in hopes that our past, present and future clients will share, encourage, and support each other as they work towards their fitness and nutritional goals. Please feel free to post a question, comment, tip or inspiration to others as often as you like.

Who We Are..........

Fitness Elements and Associates provides fitness and nutritional instruction on a one on one basis either in the conveniance of your home or at the gym! You will meet with a licensed dietician and certified personal trainer to discuss your current lifestyle habits and set healthy attainable goals. Together through exercise, nutrition and coaching your goals WILL be met. We are happy to meet with clients of all ages and fitness levels!

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    About Natalie Pyles and how Fitness Elements Express began

    North Scottsdale, North Phoenix, Arizona, United States
    Who I Am Hello My Friend In Health and Fitness, my name is Natalie Pyles. I am a Local Health, Fitness, Nutritional Expert, Medical Exercise and Post Rehab Specialist. I have over 19 years of experience in both the Health, Behavioral Health, Medical, and Fitness Industry. I would like to share my Personal story of overcoming my battles with weight loss that began as an early adolescent. I struggled from the ages of 13-18, I realized that I had a severe problem and decided then and there to take action. To hear the rest of my story and Fitness Elements client stories visit... Today! Call me today for your Free Fitness and Nutritional Consultation! Sincerely Your Friend in Fitness, Natalie Pyles Owner, Fitness Elements Express LLC. Office Phone: 480-212-1947 or Mobile 480-544-5502 or Toll free 1-888-539-1651 or Fax 623-399-4199 or

    Anytime, Anyplace!

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    To start Your very own personalized Health & Fitness Coaching, Nutrition Consulting, Wellness Coaching, Custom Sports Specific Training and Sports Nutrition Counseling, In-Home Medical Exercise and Post Rehab Conditioning, In- Home Holistic Health, Wellness, Nursing, and Nutrition program Now please contact us @

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