Do you think All Sugars Are the same?

All Sugars Aren't the Same: Glucose Is Better, Study Says

Think that all sugars are the same? They may all taste sweet to the tongue, but it turns out your body can tell the difference between glucose, fructose and sucrose, and that one of these sugars is worse for your health than the others.

In the first detailed analysis comparing how our systems respond to glucose (which is made when the body breaks down starches such as carbohydrates) and fructose, (the type of sugar found naturally in fruits), researchers at the University of California Davis report in the Journal of Clinical Investigation that consuming too much fructose can actually put you at greater risk of developing heart disease and diabetes than ingesting similar amounts of glucose. In the study, 32 overweight or obese men and women were randomly assigned to drink 25% of their daily energy requirements in either fructose- or glucose-sweetened drinks. The researchers took pains to eliminate as many intruding factors as possible by asking the volunteers to commit to a 12-week program; for the first and last two weeks of the study, each subject lived at UCD's Clinical and Translational Science Center, where they underwent rigorous blood tests to determine their insulin and lipid levels, among other metabolic measures. (Take a quiz on eating smart.)

Both groups gained similar amounts of weight by the end of the 12 weeks, but only the people drinking fructose-sweetened beverages with each meal showed signs of unhealthy changes in their liver function and fat deposits. In this group, the liver churned out more fat, while the subjects consuming similar amounts of glucose-sweetened drinks showed no such change. The fructose-drinking volunteers also were not as sensitive to insulin, the hormone released by the pancreas to capture and break down glucose in the blood and store it as fat. Insulin insensitivity is one of the first signs of diabetes. These subjects also gained more visceral fat, the dangerous kind that embeds itself between tissues in organs such as the heart and liver and secretes hormones and other chemicals that throw off the body's normal metabolism, setting the stage for atherosclerosis and heart attack. "This suggests that in the same way that not all fats are the same, not all dietary carbohydrates are the same either," says Peter Havel, professor of nutrition at the University of California Davis and lead author of the study.

But don't expect to be able to exercise your new sugar-smarts at the grocery store quite yet. Most of the sugar we encounter in products and in restaurants isn't glucose, but rather high fructose corn syrup or sucrose, each a combination of glucose and fructose (sucrose is an even 50-50 split between the two, while high fructose corn syrup comes in either 55%-45% fructose-glucose or 42%-58% pairings). It's difficult to find anything that's mostly glucose, which means our sweeteners are setting us up for weight gain, and more insidiously, metabolic changes that can make us more prone to heart disease and diabetes.

Dr. Walter Willett, chair of the department of nutrition at the Harvard School of Public Health, notes that studies have shown that long-term consumption of sugared drinks can double the risk of diabetes, with half of that risk due to the excess weight brought on by the calories, and the other half due to the beverages' high sugar content — mostly fructose. "This study provides the best argument yet that we should either decide to consume less sugar-sweetened beverages in general, or that we should conduct more research into the possibility of using other sweeteners that may be more glucose-based," says Matthias Tschoep, an obesity researcher at the Obesity Research Center in the University of Cincinnati, and author of a commentary accompanying the study. "It's an unbelievable piece of work." (See the top 10 scientific discoveries of 2008.)

If that's the case, then why the glut of blended sugars rather than pure glucose in our foods today? Glucose isn't as sweet as fructose, and because our collective sweet teeth have become accustomed to a certain level of sweetness, anything less might be unsatisfying. "The proportion of fructose in food probably hasn't increased that much, since high fructose corn syrup simply replaced sucrose in many cases," says Havel. "But people are also simply consuming more sugar in their diet." In fact, if you think that the study subjects drank way more sweetened beverages (25% of their daily energy requirements came from the sugar in their drinks) in this study than the average American, you might want to consider this: according to recent data from an annual government survey, Americans on average wash down 16% of their daily energy needs with sugared drinks — not that far off the 25% threshold set by Havel in the study.

Willett, for one, isn't convinced that glucose-based sweeteners are an attractive option for soda makers. "I don't think any beverage company out there is considering putting pure glucose into their product," he says. "It doesn't have the same level of sweetness."

Instead, he is advocating a drastic change in the sugar content of sodas. His Department of Nutrition is urging manufacturers to produce a line of beverages containing only 1 gm of sugar per ounce, a 70% reduction in sugar content. It's all part of a campaign to re-train the American sweet tooth. "If children grow up with everything tasting super sweet, then it's hard for them to appreciate he gentle sweetness of a fresh carrot or an apple," he says. "Part of this is deconditioning palates to a much more natural level of sweetness." That certainly won't be easy, but it will surely be worth it. We could have our sugar and stay healthy too.

The original version of this story misidentified the body's insulin-producing organ. It is the pancreas, not the liver. The story also misstated that high-fructose corn syrup is cheaper than glucose. It is not, but it is cheaper than sucrose.

References: CNN.com and Time News

Forwarded by, Natalie Pyles

P.S. Call me for your FREE Nutritional Consultation and I will tell you which sugars to eat 480-212-1947 or fax request 623-399-4199

The dish on fish and mercury: How healthy is your catch?

(CNN) -- Every week, Jackie Kaminer of Roswell, Georgia, buys fish for dinner at the local market. Although she knows it's full of nutrients -- including good-for-your-heart omega-3 fatty acids -- she's careful of the types of fish she brings home.
Jackie Kaminer contemplates fish choices; she buys only "safe" fish, like salmon, haddock and tilapia.

Jackie Kaminer contemplates fish choices; she buys only "safe" fish, like salmon, haddock and tilapia.

Her concern? Mercury and the dangers it poses to her children. So, she sticks to certain varieties: salmon, cod, tilapia and haddock are "safe fish," but she stays away from swordfish, sea bass and tuna.

As a mother of three, Kaminer should be concerned. Released into the atmosphere by industrial pollution, mercury contaminates water systems (and soil) when it rains. As fish feed on one another, the mercury stores up in their bodies.

The toxic metal affects the nervous system. And although studies have shown large amounts of mercury can also affect fertility and blood pressure, and possibly cause memory loss in adults, it's particularly dangerous to young children and fetuses.

According to the American Academy of Pediatrics, during the first several years of life, a child's brain is still developing and absorbing nutrients. Prenatal and infant mercury exposure can cause poor mental development, cerebral palsy, deafness and blindness. Even in low doses, mercury may affect a child's development, delaying walking and talking, shortening attention span and causing learning disabilities.
Don't Miss

* Chesapeake Bay gets a 'D' on annual report
* How to buy the best fish

Having mercury levels that are too high isn't someone else's problem. In a recent study from the Centers for Disease Control and Prevention, one out of 17 women of childbearing age in the United States has mercury in her blood above the level that could pose a risk to a developing fetus (5.8 micrograms per liter). So the federal government advises pregnant women and those thinking of becoming pregnant to avoid certain fish, such as shark, swordfish and fresh tuna, usually found in fish markets and sushi. Canned tuna seems to be less of a threat, but the U.S. Department of Agriculture says consumption should be limited.

Why avoid these kinds of fish? According to Andrew Heyes, a scientist with the Smithsonian Environmental Research Center, Edgewater, Maryland, the older and larger the fish, the more mercury it has stored. "As it grows older, it can't eliminate mercury as fast as it takes it in," he says. "So there's an accumulation in the fish." Video Watch more on fish and mercury »

Because mercury is a growing threat to us and our environment, companies have started to take mercury out of thermometers, switches and even batteries to prevent it from entering our soil. Now, many regions, like the Chesapeake Bay states of Maryland, Virginia and Delaware, have instituted new rules to limit mercury emissions from coal-fired power plants, one of the largest sources of mercury pollution in the region.

Researcher Cindy Gilmour, also with the SERC, says that is a positive development because mercury contamination is getting out of hand. "We've opened Pandora's Box and we've let that mercury out from where it was buried underground, into the atmosphere and into our soils and waterways," she says. "All that excess mercury causes problems, not just in people."
Health Library

* MayoClinic.com: Pregnancy and fish: What's too little -- or too much?
* MayoClinic.com: Omega-3 in fish: How eating fish helps your heart

In an effort to make sure these new regulations on mercury emissions are effective, scientists like Heyes and Gilmour are measuring levels of the toxic metal in watersheds near the bay.

Gilmour says the research is needed. "All those rules are starting to go into place, and we are starting to put those controls on our power plants. So what we want to find out here is whether those rules work and if the money we are investing in these technologies is really going to help," she says.
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As they monitor mercury, scientists are also learning more about how it behaves in nature. Gilmour says mercury contaminates more than just the soil and water. "Mercury has a large impact on all kinds of animals -- loons, amphibians, songbirds, are all affected," she says.

It will be several years before researchers know if the regulations are making a difference. Until then, health experts say enjoy fish -- it's good for you -- but be like Jackie Kaminer and pick your fish wisely.

Forwarded By, Natalie pyles

Fitness & Weight loss expert, Nutrition Specialist, Author, & NSA Speaker

P.S. Call for your FREE Nutritional Consultation today 480-212-1947 or FREE Grocery shopping tour and I will show you which fish to eat www.myfitnesselements.com

Fitness Elements & Associates Fit Food Cop Transformation Program Offers 2-3 Pounds per week and 1% Body-fat loss per week Results Guarantee

For Further For Immediate Release
Information Contact:
Natalie Pyles, President, Fitness Elements & Associates
Direct phone: 480-212-1947
Email:fitnesselementsassociates@yahoo.com

Fitness Elements & Associates Fit Food Cop Transformation Program Offers 2-3 Pounds per week and 1% Body-fat loss per week Results Guarantee

Scottsdale, AZ and surrounding areas. President of Fitness Elements & Associates, Natalie Pyles, announces April 27th, 2009 launch of Fit Food Cop Transformation Program in Scottsdale and Phoenix AZ residents with a bold Guarantee 2-3 pounds per week and 1% body-fat loss per week Results and Guarantee: if the participant does not achieve his or her predetermined weight loss or fitness goals within 12 weeks a 100% refund will be issued.

"What most people want is a weight loss and fitness solution that finally works for them," explains Natalie Pyles, a certified Fitness professional, Licensed Nutritionist, and Licensed Wellness Coach with 17 years of experience and expertise in the Phoenix and Scottsdale area. " Three essential components are necessary to obtain the desired results:

1. The correct exercise mix: cardiovascular exercise to burn calories during the session, and lean muscle-building strength training to increase the individual's metabolism, thereby burning calories at a higher rate throughout the day.

2. The correct nutritional mix: traditional dieting causes the body's metabolism to slow dramatically to conserve fuel for energy. It's unhealthy and generally result's in a 'bounce-back' or 'yo-yo' effect. Eating correctly means fueling your body throughout the dya with a variety of healthy foods. This keeps the body's metabolism burning calories at a higher rate. It's counterintuitive, but it's time-tested , scientific fact.

3. The correct information, motivation, and emotional support: people need the right information, guidance, and a little - or sometimes a lot - of external motivation and support to achieve their weight-loss and fitness goals. The Personal trainer, Nutritionist, and Wellness Coach provides the information, listening, and motivation, and the other participants provide the emotional support."

Fitness Elements & Associates Fit Food Cop Transformation Program recruits agree they will adhere to specific nutritional guidlines and attend each session time slot for them on a Monday, Wednesday, and Friday or Tuesday, Thursday, and Saturday time slot for a twelve-week period . In return, Ms. Pyles guarantees each participant will achieve his or her predetermined weight loss and fitness goals. Ms. Pyles can be reached for more information at 480-212-1947.

" We sit down with the new recruit, honestly assess their current health situation and create a mutually agreed upon aggressive, yet achievable goals. At the end of the twelve-week period, if the recruit has not met or exceeded his or her goals, we will unconditionally refund every penny of their investment. This guarantee is stipulated in writing and is a binding contract," says Natalie Pyles.

" No other fitness and weight loss program I'm aware of offers such an iron-clad guarantee of results. Believe me, if I wasn't confident this system works, I certainly wouldn't offer a money-back guarantee. People are sick of the hype and misinformation surrounding the weight loss and fitness industry. All they want is something that will finally give them the results they deserve. We guarantee the Fitness Elements & Associates Fit Food Cop Transformation P Program is a no-nonsense, practical for anyone and will fulfill on the promise regardless of the individual's fitness level or age. It's fun, very social and gives people an opportunity to jump-start their day with a positive personal victory, " explains Ms. Pyles.

Note to Editor : Natalie Pyles is available for candid and informative interviews on health and fitness.

How this Soccer Pro helps others overcome Malaria

Soccer pro survives malaria, now helps others

SEATTLE, Washington (CNN) -- Saana Nyassi considers himself lucky.
Saana Nyassi is a player for the Seattle Sounders soccer team. He is also a malaria survivor.

Saana Nyassi is a player for the Seattle Sounders soccer team. He is also a malaria survivor.

He is fortunate not just because he has a natural talent for soccer and the dedication to rise through the ranks in his native Gambia and eventually go to the United States to play for the Seattle Sounders. Before leaving the tiny West African nation for America, Nyassi contracted malaria.

"It's a killer disease," the midfielder, 20, says. "You lose appetite. You are throwing up all the time. Your body gets warm. It's very serious."

Nyassi recovered. But nearly a million people -- mostly young children and pregnant women in sub-Saharan Africa -- do not survive the disease, according to the National Institutes of Health.

On Saturday, before their game against the San Jose Earthquakes, Nyassi and his teammates will mark World Malaria Day by giving a check for $20,000 they raised for Nothing But Nets, a U.N. Foundation-sponsored campaign to supply anti-malarial bed nets to some of the poorest parts of the world. Video Watch how researchers are fighting malaria »

Nothing But Nets buys and delivers each bed net for about $10. The nets prevent mosquitoes from biting people while they sleep and passing on the parasite that causes malaria.

Even though malaria was been wiped out in the United States, it still rages in countries in Africa, Asia and other developing parts of the world.

"The challenge is enormous because of the size," says Dr. Regina Rabinovich, director of Infectious Diseases Development at the Bill and Melinda Gates Foundation, which so far has dedicated over $1 billion to fighting and preventing malaria.

Rabinovich, who also contracted malaria during a visit to Gambia, says the Gates Foundation is waging a war against the disease on several fronts.

"Keeping people from getting bitten by a mosquito, that's what a bed net does," she says. "Not having the mosquito thrive, that's what insecticide does. By treating them, you keep someone else from being infected by another mosquito bite."
Don't Miss

While malaria can be treated, getting that treatment to people suffering from the disease who are often in remote places and with little access to health care is not always easy. There is no vaccine to prevent malaria. But Rabinovich argues that cases of malaria can be greatly reduced even before a vaccine is discovered.

"The really interesting thing about malaria is that they haven't depended on a magic silver bullet," she explains. "Bed nets protect you about half the time, spraying protects you. It's been the combination of prevention and treatment that's effective. When we have a malaria vaccine it will join that toolbox."

That malaria vaccine could potentially come from a temperature- and humidity-controlled vault nicknamed "the swamp" at the Seattle Biomedical Research Institute. There, larvae imported from India are carefully hatched into mosquitoes.

Using funds from the Gates Foundation, Dr. Stefan Kappe is trying to genetically engineer the parasite that causes malaria and create a vaccine from it. With the vaccine that Kappe is working on, the malaria parasite would be unable to pass from the liver, where the parasites multiply, into the blood.

"We call this the 'you-can-check-in-but-cannot-check-out' approach," Kappe says. "The immune system learns [and] is trained to recognize it -- and when the real parasite comes in, the one that can infect you, your immune system is very quickly able to eliminate it."

If it is successful, the vaccine that Kappe is formulating will aim to prevent malaria every time it is administered -- a crucial element to fighting a disease that is passed from person to person by mosquito bites.
Health Library

* MayoClinic.com: Malaria

"You need to break transmission, you need to break the ability of the parasite to move to the mosquito and from the mosquito back to humans," he says. "This liver infection is a great place to attack. If you prevent infection right there, then humans don't become infected, the mosquito that bites them the next time can also not become infected and cannot bring the disease to another person."

The vaccine has already been proven effective 100 percent of the time in studies with mice, Kappe says. Now the researcher will begin human trials of a potential vaccine. Or, as he calls it, taking the difficult leap "from mice to men."

P.S. Call Fitness Elements for Your FREE Health and Fitness Evaluation today 480-212-1947 or fax request to 623-399-4199 or 1-800-681-9894

Memo For You

From: Dr. Natalie Pyles D.D.S. (Doctor of Discount Designer Sweat)
Date: Thursday 10:27 am

"Why In the Heck Is Natalie Pyles Sending You an X-Ray To Celebrate Fitness Elements 16th year of Experience and Expertise Anniversary?"

Dear Valued Customer, Client, Champions, & Friends,

Right about now you've probably settled into your day, and after going through your e-mails are asking yourself the above question. Quite frankly, I'd be asking myself the same question if I received this unusual package by e-mail.

The Answer Is Simple!

You see we are celebrating our 16th Anniversary of Experience, Expertise, and providing the men and women in Phoenix and surrounding areas the finest quality and value of Fitness, and Weight-loss services. But, we also just made the Biggest Change in our history, and I had to send you something very special to attract your attention in order to share my news.

Here is the change I know your really going to like. We decided to take all the worry out of making sure that you Absolutely get the best Everyday Low prices on your Health and Fitness purchases, so we have lowered all our prices on just about everything when it comes to your Health, Fitness, Wellness, and Nutritional products and services.

Plus, to prove it we'll back it up with our "new" Triple Your Money Back Guarantee! You read it right. We are putting our money where our mouth is. If you see the same services or products you purchased within the next 14 days , sold elswhere for less , we'll refund you 3 time the difference.

But,The News Just Got A Lot Better For You!

I would be crazy if I didn't recognize customers, clients, champions, and friends like you who helped me become "Phoenix's Best" Fitness and Weight-loss Solution Company. So, since we are celebrating our anniversary, I have two very special gifts for you.

Simply call or bring with you the enclosed prescription before Sunday, April 26th and you can redeem it for:

1. A FREE $116.00 1 Hour Nutritional Consultation and Bundle of Jump Start Starter Kit Organic Nutritional Supplements
2. Plus you'll also receive an Additional 16.09% OFF your entire Personal training, Nutritional Counseling, and Wellness Coaching purchase.

This is just our way of introducing you to our new "Lowest Price in Phoenix and surrounding areas" policy and to "Thank You" for being one of our best clients and friends.

Very Sincerely and Gratefully Yours,

Natalie Pyles



P.S. #1: Don't forget to bring with you or e-mail the enclosed prescription so you can redeem it for your Free Gift and Additional 16.09
% Discount before April 26th.

P.S. #2: You'd better believe we are going to make sure that we sell for the lowest price in town or we would go broke with a Triple Your Money Back GUARANTEE.

P.S. # 3: You probably guessed it by now, but that big smile on the enclosed X-ray belongs to a typical Fitness Elements client like yourself or you will have once you become one who has just discovered our new Lowest Prices in Phoenix Guarantee...See ya before April 26th.

FREE $116.09 Value of Bundle Nutritional Supplements and $ 125.00 Nutritional Consultation FREE! A $241.09 value. Yours Free with any first time Fitness Test or Metabolic testing or any services.

Kentucky Fried Fat Loss?

Why Kentucky Fried Fat Loss?

You tell me!

kfc_grilledThis 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”?

PS. Now is the time to get Your 20.09% off for a New you in 2009. Get your FREE Fit test and Metabolic assessment today 480-212-1947 or visit www.myfitnesselements.com

Natalie's Recipe Of The Week

Barbecued Lime Shrimp and Corn

With virtually no cleanup, cooking a meal in foil over the fire is simple. Buy premade foil oven bags, or fashion your own from heavy-duty aluminum foil. Then toss the bag directly on the coals. If you skip the couscous, soak up the juices with French bread.

Yield

4 servings (serving size: 5 ounces shrimp, 2 pieces corn, and 1 cup couscous)

Ingredients

• 1/3 cup fresh lime juice
• 1/4 cup fresh orange juice
• 2 tablespoons low-sodium soy sauce
• 2 tablespoons honey
• 2 garlic cloves, minced
• 2 teaspoons grated peeled fresh ginger
• 2 tablespoons sugar
• 1 teaspoon ground coriander seeds
• 1/4 teaspoon black pepper
• 2 ears corn, each cut crosswise into 4 pieces
• 1 1/2 pounds large shrimp, peeled and deveined
• 4 cups cooked couscous

Preparation

At home, combine the first 9 ingredients in a heavy-duty, zip-top plastic bag, and seal. Place the corn, shrimp, and couscous in separate heavy-duty zip-top plastic bags, and seal bags. Place the shrimp in cooler.

At campsite, place lime mixture, corn, and shrimp in foil oven bag. Place directly on hot coals (or in a 450° oven if at home); cook 10 minutes. Serve over couscous.

Nutritional Information

Calories:

473 (7% from fat)

Fat:

3.9g (sat 0.7g,mono 0.6g,poly 1.5g)

Protein:

42.8g

Carbohydrate:

66.7g

Fiber:

4g

Cholesterol:

259mg

Iron:

5.3mg

Sodium:

534mg

Calcium:

115mg

Source: Cooking light.com

P.S. If your looking for a great Nutritionist, Personal trainer, and Personal Chef to help you with food preparation, grocery shopping tours, fitness, and complete lifestyle change call 480-212-1947 or visit www.myfitnesselements.com

'How and Why it would be wise to apply Hatha Yoga and Tai Chi to your Mindful Exercise program'

Top Four Research-Supported Benefits of Hatha Yoga and tai Chi

Cardiorespiratory Benefits

lower resting systolic blood pressure
increased pulmonary function,eg., FEV-1
lower resting respirations
improved respiratory function in patients with asthma
increased parasympathetic tone, e.g., decreased resting heart rate
decreased resting blood lactate and resting oxygen consumption
enhanced arterial endothelial function
improved cardiovascular disease risk factor profile, e.g., reduced blood lipids
reduction in cardiac ventricular arrhythmias

Musculoskeletal and Neoromuscular Benefits

increased muscular strength and flexibility
increased balance control
improved posture
decreased fracture risk and falls in seniors
reduction in low-back pain

Psychophysiological Benefits

increased cognitive performance
improved relaxation and psychological well-being
decreased stress hormones, e.g., norepinephrine, cortisol
decreased state anxiety and depression scores
enhanced quality of life and decreased stress symptoms in breast and prostate cancer patients
reduced frequency of panic episodes
decreased symptoms associated with pain, angina, asthma, chronic fatigue

Other Outcomes/Benefits

increased physical functioning in older persons
improved glucose tolerance
decreased HbA1c (glycated hemaglobin) and C-peptide levels in type 2 diabetic patients
increased baroreflex sensitivity
decreased obsessive-compulsive disorder symptoms
decreased osteoarthritis symptoms
decreased carpal-tunnel symptoms
adjunctive therapy for cancer and CVD

These are very important facts and benefits that clearly support reasons to add mindful exercises to your overall Wellness vision. Have a healthy & happy day!

Source: La Forge 2003; Innes 2005.

By, Natalie Pyles

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

P.S. Call for your FREE Fitness, Flexibility, and Food Consultation today 480-212-1947 or fax 623-399-4199 for a request to schedule and FREE Hatha Yoga & Tai Chi Fitness tips Report.

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Don't be afraid of the dark -- whole grains explained

Whole grains are in the midst of a renaissance. Research shows these fiber-rich foods can help protect against heart disease, type 2 diabetes, and obesity. But most of us don't eat enough of them. full story

(Cooking Light) -- Whole grains are in the midst of a renaissance. Since their 1970s heyday, the findings from scientific research have expanded on these fiber-rich foods' abilities to help protect against heart disease, type 2 diabetes, and obesity. Such results led the government to urge us all, in its 2005 dietary guidelines, to eat at least three servings of whole grains daily.
Whole grains have high levels of nutrients, a nutty taste, and a dense, chewy texture.

Whole grains have high levels of nutrients, a nutty taste, and a dense, chewy texture.

Joanne Slavin, R.D., Ph.D. -- one of the country's foremost experts on fiber and whole grains -- recalls grain's first go-round. "I was in graduate school pursuing a nutrition degree. This was during the mid-1970s, and there was a ton of interest in fiber then," she says. "I thought that by the time I got my doctorate degree everyone would be eating to get enough fiber."

Not so. Most of us still average just one serving of whole grains a day. As a professor of food science and nutrition at the University of Minnesota-St. Paul, she finds she has to spread the word. "Many people have questions about whole grains and how to work them into their diets," she says. CookingLight.com: How to eat more whole grains

To help answer them, we asked Slavin, along with several other experts, to provide a primer on successfully choosing and cooking with whole grains.

What are whole grains?
Whole grains are made of three parts: the bran (or outer layer), the germ, and the endosperm. "In order for a grain to be considered whole, it must contain all three components of the grain," says Nicola McKeown, Ph.D., a scientist who studies whole grains at Tufts University in Boston, Massachusetts. Together the bran, germ, and endosperm contribute to whole grains' high levels of nutrients, nutty taste, and dense, chewy texture.

How can I eat more of them?
Eating three servings a day of whole grains is easy. For example, Slavin opts for simplicity when she's short on cooking time, choosing oatmeal or a whole-grain cereal for breakfast (one serving) and a sandwich at lunch made with two slices of whole-grain bread (two servings). Here's how typical serving sizes of other whole-grain foods measure up:

# ½ cup cooked whole grains such as brown rice, bulgur, or quinoa

# ½ cup cooked oatmeal

# ½ cup cooked whole wheat pasta

# 1 slice whole-grain bread, made with whole wheat, whole rye, or whole oats

# 1 small muffin (weighing one ounce) made with whole wheat flour

# 1 whole-grain tortilla

# 1 cup whole-grain cereal flakes

CookingLight.com: Whole-grain pasta recipes

Slavin suggests substituting whole grains for their refined counterparts. Whole-grain bread is a good starting point. "There are so many good breads available," she says. Another option: Substitute quick-cooking frozen brown rice for white.

What are other good whole-food sources of whole grains?
Cooking with whole grains is the surest way to know that you're obtaining whole grains' full spectrum of antioxidants, vitamins, and minerals. "It doesn't take much effort to find good grains," Slavin says.
Don't Miss


Once tucked away in high-end grocery stores or natural food stores, renewed interest has made whole grains such as barley, bulgur, buckwheat, quinoa, amaranth, and spelt easy to find in the bulk section or natural foods aisle of your grocery store. MyRecipes.com: Superfood: Quinoa

What are helpful cues that a packaged food contains whole grains?
The ingredients list is your best source of information. "Look for the word 'whole.' The ingredients list should say 'whole wheat' or 'whole oats' or 'whole rye,' " says Nadine R. Sahyoun, Ph.D., R.D., an associate professor of nutrition and food science at the University of Maryland. If it doesn't say "whole," it may not be.

Also, the list is in order -- the closer a whole-grain ingredient is to the top, the more of it the food contains.

Two labels also may indicate foods that are good sources of whole grains. The Whole Grains Council developed a black and yellow stamp that food manufacturers can use to tout products that contain at least half a serving or more of whole grain.

You also can look for an FDA-approved health claim on breakfast cereals if at least half the cereal is made with whole grains. The claim states that a diet rich in whole-grain foods and low in saturated fat and cholesterol may help reduce the risk of heart disease. CookingLight.com: Recipe for a healthy heart

"There are a lot of products out there that use tricky wording so you believe it's whole grain when it's not," says Cynthia Harriman, director of food and nutrition strategies at the Whole Grains Council, a subsidiary of the nonprofit food advocacy group Oldways Preservation Trust.

For example, consider a cracker that boasts "made with whole grains" on its packaging, but lists enriched flour as its first ingredient. The grain may have been harvested whole, but it was later refined. Also, watch out for phrases like "stone ground" and "multigrain." These terms don't necessarily mean the whole grain was left intact.

What is an enriched grain?
Is it "whole?" Check the ingredients label of many pastas, breads, and crackers, and you'll see "enriched flour." That means the grains used to make those products were refined by removing the bran and germ, which is where all the fiber and nutrients are.

Refining makes grains less chewy, easier for manufacturers to use in packaged foods, and gives foods a longer shelf life. To make up for the lost nutrients, manufacturers add B vitamins and minerals, along with folic acid. "Whole grains aren't enriched because they already have nutrients," Slavin says.

What are the nutritional benefits of whole grains?
Whole-grain foods are nutrient-dense, meaning they pack an array of nutrients into a small package that's low in calories, a rich source of complex carbohydrates, and even contains small amounts of protein and fat.

Antioxidants like vitamin E are found in whole grains in levels rivaling fruits and vegetables. They help protect against inflammation and damage caused by free radicals, which can lead to cancer. Phytosterols, another type of antioxidant found in whole grains, help reduce cholesterol, which keeps blood vessels free of buildup. Whole grains also contain magnesium, potassium, and folate.

Although fiber isn't technically a nutrient (the body doesn't absorb it), it gives whole grains much of their nutrition bragging rights. Fiber comes in two forms. Soluble fiber -- found in oats and products made with oat flour, along with fruits, vegetables, and legumes -- helps block the absorption of cholesterol, a risk factor for heart disease. Insoluble fiber -- found in fruits, vegetables, and all whole grains -- promotes digestive health by moving food through your system. CookingLight.com: Fiber fundamentals
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* MayoClinic.com: Swap ingredients for healthier recipes

How do whole grains affect health?
In addition to digestive health, whole grains have also been linked to the following benefits:

1. Preventing heart disease. "People with high intake of grains have much less heart disease," Slavin says. A meta-analysis published last year in the journal Nutrition, Metabolism and Cardiovascular Diseases found that 2 ½ servings of whole grains a day were associated with a 21 percent decrease in the risk of developing heart disease. People who ate mostly refined grains did not experience the same results, says study author Philip Mellen, M.D., assistant professor at the Wake Forest School of Medicine in Winston-Salem, North Carolina. Mellen attributes the benefit to synergy. "The combination of whole grains' nutrients work together to reduce cardiovascular disease," he says.

2. Dodging diabetes. When you eat foods that cause a rapid increase in blood sugar (glucose), the pancreas responds by producing insulin. Foods made with refined grains, such as white breads or baked goods, are processed into glucose more quickly than whole-grain foods. "Over time, you can develop insulin resistance, a precursor to type 2 diabetes," McKeown says. "Foods that are rich in fiber blunt the insulin response, and people with a higher whole-grain intake have less risk of developing type 2 diabetes," she says.

3. Maintaining a healthy weight. "Whole-grain foods high in fiber delay hunger, so maybe you'll eat less over the course of the day," McKeown says. Because fiber is indigestible, it adds bulk to foods, which in turn slows down digestion. The result: You feel fuller longer after eating fiber-rich foods. Bonus: Maintaining a healthy weight can also help you avoid health problems such as heart disease and diabetes.

References: CNN.com/ Health News

Cooking light.com

Forwarded by, Natalie Pyles

P.S. Enjoy and have a healthy day!

Amazing New Discovery in Brown Fat!

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.
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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."

References: CNN Health News

Forwarded By, Natalie Pyles

Call for your FREE Fit test & Metabolic testing today 1800-681-9894 or 480-419-6462 or visit www.myfitnesselements.com

Have a Speggtagular Easter!

Happy Easter to all my wonderful Friends & Family!





Love Always,

Natalie

Are your bad habits making your kids fat or fit?

If you want to keep a Fit Teenager Versus a Fat Teenager then these 2 Rules you must apply


Breakfast for your Teens brains

Want to give your teen a head start to higher grades in school? Bring on the breakfast, says Nutrition Expert Pyles. A study found that skipping breakfast has no negative effect on teens ' attention spans in high school ; however, students reported feeling more alert after eating breakfast .
In an article in the August 2008 issue of Pediatrics , researchers tested teens' ability to remain alert in class when fasting and after eating breakfast. During the study , half of the 104 students (aged 13-20) consumed breakfast, while the other half-the control group-did not; midway through the study the teens who were the original controls were given breakfast , while the other half were not. The teens were tested and measured for cognitive functioning, attention sustanibility and alertness.
Although consuming breakfast did not have any effect on the teens' ability to sustain attention, it did make them feel better: their moods improved after eating their morning meal , and they scored better on memory tests then they did after fasting.
"With an increasing number of children and adolescents skipping breakfast, there is a need for scientific studies evaluating whether omission of breakfast affects the cognitive functioning and mood of fasting students," the researchers concluded. In my opinion you should practice making your kids eat breakfast this will start them out with good behaviors and habits early on to prevent weight gain in the years to come. Remember it is easier to change in your youthful years because as you get older your metabolism slows down.

Why lack of sleep makes kids fat and you should be aware

Researchers know that people who sleep for only a few hours each night are more likely to be obese. But now a new study has shown that those who are sleep deprived during childhood are at significantly higher risk for becoming obese as adults.
Study participants included a cohort of 1,037 boys and girls born between April 1972 and March 1973. Parental reports of bedtimes and rising times at ages 5 , 7, 9 and 11 were used to estimate childhood sleep times. The researchers later compared participant's sleep times to their body mass index (BMI) scores at age 32.
Shorter childhood sleep times were significantly associated with higher adult BMI values, even after adjusting for other potential factors, such as socioeconomic status, parental weight or physical activity /television viewing.
Writing in the November 2008 issue of Pediatrics, the researchers concluded that "these findings suggest that sleep restriction in childhood increases the long-term risk for obesity. Ensuring that children get adequate sleep may be useful startegy for stemming the current obesity epidemic." This is a very serious matter and very close to my heart for those of you who know me or may not know me. I was an obese teenager and experienced this first hand you must take a stand with your kids! This will affect many areas of their life, so let's work together as one.
Light's out, kid's!

By, Natalie Pyles

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

P.S. Call today for Your FREE Nutrition & Fit test to make sure you and your kids are Physically fit in all areas mind, body, and spirit 480-212-1947 or fax request 623-399-4199 or 1-800-681-9894 have a great day!

Call the Recipe Detectives! Happy Easter

In Season: Asparagus

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

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

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

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

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

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

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

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

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

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

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

P.S. Call Now for your FREE Urban cookbook 480-212-1947 or fax request at 623-399-4199 or visit
http://www.myfitnesselements.com/urban-cookbook.htm today!

Why an Office Workout?

As technology becomes greater, our fitness levels become weaker. Today, most of our labor force is working in front of a computer, which can lead to success for your career but problems with your body. Working in an office can be very stressful and can keep you away from the gym. This can and will lead to even bigger problems down the road. Some of the biggest problems that occur when sitting in a desk day in and day out can take time to manifest, but when it happens, it can make everyday life very uncomfortable. Two of the biggest problems that will occur due to prolonged sitting and poor posture are neck pain and tension headaches.

Neck Pain

“Most people will have a minor neck problem at one time or another. Our body movements usually do not cause problems, but it's not surprising that symptoms develop from everyday wear and tear, overuse or injury. Neck problems and injuries most commonly occur during sports or recreational activities, work-related tasks, projects around the home OR POOR POSTURE,” according to Dr. William M. Green.

Neck pain may feel like a kink, stiffness or severe pain. Pain may spread to the shoulders, upper back or arms, and it can cause headaches. Neck movement may be limited, usually more to one side than the other. Neck pain refers to pain anywhere from the area at the base of the skull into the shoulders.

Sitting at your desk everyday for eight hours leaning over with your head forward puts a severe amount of stress on your cervical vertebrae. Every inch your head is over the mid-line (head mid-line is the imagery line from your ear to your shoulder) is eight pounds of pressure on your neck. Over time, this will cause problems, in some cases very dangerous problems. Below is a picture of the spine and how pulling from the cervical spine can cause pain all the way down the lumbar spine.

Tension Headaches

Tension headaches are one of the most frequent types of headaches. They can be triggered by stress, anxiety, depression, hunger, anger, fatigue, overexertion, poor posture and muscle strain. Tension headaches may come on suddenly or gradually. Prolonged sitting, poor posture or eyestrain can also trigger tension headaches.

Tension headaches are the most common problem associated with working at a desk for long periods of time.

As society becomes more dependent on technology, our employees will spend more time in chairs and less time in the gym. These problems will just continue to get worse, not to mention the increase in obesity and everything that comes with it. In society today, it’s hard enough to find time to relax let alone find time to workout, so the only thing we can do is bring the gym to your workplace by using equipment around the office.

Working the correct muscles will help these issues, but we must also perform our daily activates correctly as well. Most people sit leaning forward at their desk with their shoulders rolled forward, causing a rounding of the thoracic-lumbar spine. The issues can be addressed by just sitting correctly at your desk and strengthening and stretching the correct muscles. Pictured below is the incorrect (left) and correct (right) way to sit at your desk, followed by a workout all office employees can do on a daily basis to correct poor posture.

Office Workout

Push Ups on a Chair

• Place your hands on the armrest of the chair slowly flex your elbows, lowering your chest toward the center of the chair.
• Allow the elbows to open to the sides so that the shoulders move through horizontal abduction.
• Maintain an aligned position from the ankles through the ears, everything straight and core tight. Avoid the hips from falling or lifting.
• Pause at the bottom of the movement, then slowly extend the elbows and press back up to the starting position.

Single Leg (Split) Squats

• Place one foot on the chair and the other firmly on the ground.
• Flex the front leg lowering your self into a deep squat; maintain good posture with your shoulders back and your spine in anatomical position.
• Make sure the knee does not pass over the toes, pause at the bottom
• Contract your gluteus the straighten the leg to the starting position.

Scap Activation

• Stand as you would as if you wore performing a bent-over row.
• Arms should be hanging straight down just slightly in front of your feet, rotate the hands outward with thumbs pointed away from midline.
• With a slight bend in the arms, perform a shoulder abduction, contracting the muscles between the scapula (i.e., rhomboids).

Shoulder Push Press

• Angle you body in a 45 degree angle from the floor to the wall (as seen in the picture).
• Keep everything in perfect aliment, with the core tight.
• Slowly flex your elbow, making sure elbow flexion is towards the floor.
• Pause at the end point and then straighten your arm and return to the stating position (the closer your shoulders get to the wall, the harder the exercise becomes).

Triceps Push Ups

• Set your body up just like you would in the normal push-up but place your hands on the seat it self instead of arm rest.
• Slowly flex your slowly lowering your body toward the center of the chair.
• Make sure when you bend your elbows that bend towards your hips.
• Maintain an aligned position from the ankles through the ears, keep everything straight and core tight. Avoid the hips from falling or lifting.

Isometric Towel Curls

• Start by weighting your chair down (so that you can not lift it).
• Wrap a towel around one of the armrest of the chair.
• Grab the towel and squat down about six to 12 inches and then pull the towel, causing a contraction in the bicep.
• This is not your traditional curl, but you’ll feel a burn in both the bicep and forearm (this is also great for someone who has weak wrists or carpal tunnel syndrome).

Abdominal Leg Lifts

• Sit on the chair like you normally would with your hands on the armrest, then slide to the end of the chair and lean back, while elevating your feet.
• Keeping your shoulders back and core tight, raise you legs by only allowing movement in the hips; do not allow movement in the knees to occur.

Office Stretches

Each stretch needs to be performed once every two hours and held for 30 seconds each (should be completed after every workout).

Chest

• Stand tall with core drawn in and gluteus contracted.
• Grab the towel used to perform the curls.
• Hold the towel out in front of you with your arms slightly bend.
• Take your hands over your head and stretch the chest.
• Maintain perfect posture.

Shoulder (Standing)

• Start in anatomical position, with your shoulders back and shoulders blades retracted and depressed.
• Make sure your core is tight and engaged.
• Bring an arm across the body with the hand turned towards the body.
• With the other hand, grab the arm and pull it towards your body.

Shoulder (Seated)

• Start by sitting normal in your chair and place your hands on your desk with your shoulders back.
• Place right hand supinated (palm up) underneath left hand.
• Slowly lean forward in your chair.
• Allow the head to turn in the direction of the stretch.
• Repeat entire movement for the opposite side.

Legs 1

• Position yourself with one leg elevated on your chair or desk.
• Slowly lean forward and stretch your hamstring.

Leg 2

• Stand tall with perfect posture, flex the knee and grab your ankle with the same hand.
• Slowly pull on your ankle and perform a posterior pelvic tilt that will stretch the quadriceps.

Calves

• Stand near a wall or sturdy object.
• Bring one leg forward for support; use your upper body to lean against wall.
• Your outstretched leg should form one straight line, and press the heel into the ground to feel the stretch.

Wrist/Forearm

• Start in anatomical position, with shoulders back.
• With one hand, grab the other around the finger and slowly pull the hand back towards the body and hold. Repeat.
• After performing twice, perform the same stretch with the other hand.

This workout will not make you the next Mr. Universe, but it will keep you active and help you combat the symptoms associated with sitting for prolonged periods of time (i.e., poor posture!). Performing the above exercises and stretches will keep your spine in alignment and prevent some of the dreaded side effects of having an office job, such as tension headaches, eye strain and neck pain, therefore making you a more productive and happy employee.

References:

1. http://www.webmb.com/neck-pain; Primary Medical Reviewer: William M. Green, MD - Emergency Medicine Specialist Medical Reviewer: Robert B. Keller, MD – Orthopedics: WebMD WebMD Medical Reference from Healthwise 2. by Michael Greenhouse
   

Forwarded By, Natalie Pyles