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.

References:

Travis JW. What is wellness? RD411.com

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!

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!



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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.



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P.S. Treat yourself to this wonderful gift of Health and Fitness today by calling 480-544-5502 or email fitnesselementsexpress@yahoo.com 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


Answers


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!!

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).

Pear

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.





Varieties



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.



Fiber

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.



Potassium

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.





Selecting



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.





Storing



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.

Recipes

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 fitnesselementsexpress@yahoo.com 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!!

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.



Persimmons

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.





Recipes

Persimmon and Apple Salad

Makes 6 servings

Each serving equals 1/2 cup of fruit or vegetables



Ingredients



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

Source: FruitandVeggiesMatter.gov

Tips for Trick or Treat Night from Fitness Elements Express!!

Halloween Tips for Trick or Treat Night




When you arrive home from work on Trick or Treat night, it seems like the bewitching hour already has hit you house at full tilt. The kids are so excited for the evening’s events that they have magically changed into their costumes and are levitating to the door, drifting past any plans you have made for dinner.



Your mind is quickly assaulted by the following questions:


“Should I make my children eat dinner or is it not worth the battle?”

“How many houses equate to an adequate candy supply?”

“What about the increase in childhood obesity?”

The holidays are endless from now until Valentine’s Day, and each one has its own sweet fest! You certainly do not need all of this candy around the house. Can you throw half of it out when your children are not looking? Do your dentist’s kids go trick or treating?

One night of trick or treating does not make a fat child or a bad parent! Here are a few simple suggestions to help you get through Halloween night and the other 364 days that follow.



Have a plan

Make a plan after asking for your children’s input. Feed your children a nutritious dinner. A group of hungry, dehydrated, sugar-intoxicated goblins is a frightening picture for any parent! Plan dinner ahead of time with your children’s help. Let them know that you will eat early on Halloween night, so that they will have all the energy they will need to for a successful Trick or Treat night. Make sure they drink enough fluid. Children can get overheated in Halloween costumes, especially when it is combined with running from house to house throughout your neighborhood.


Set limits in advance

Ask your children to help you decide on the route you will take, how many doors you will knock on, and what hour they will turn back into “pumpkins.” Having an end goal will help you avoid the “just one more” or “but we have not gone to…” meltdown that persists all the way home.


Agree on a candy consumption limit

Agree on how much candy your children are allowed to eat on Trick or Treat night and each day thereafter. You may want to make a similar confidential agreement with yourself. Note: “Unlimited access” or “until the chocolate is gone” is not a good plan.



Provide healthy snacks

Keep healthy between-meal snacks in view and accessible. A bowl full of juicy red apples, bananas, or seasonal fruit is a better center piece than Skittles®, M&M’s®, and Tootsie Rolls®. Keep the candy out of sight. Assign a kids’ shelf in your refrigerator and fill it with low-fat yogurt, low-fat cheese cut in interesting shapes, and fresh cut vegetables.



Teach and model moderation

Do not give candy more status than it deserves. In some instances, the more something is forbidden or overly restricted the more desirable it becomes. Teach and model moderation. All foods can fit, if we are reasonable about the amount and frequency.



Do not attach emotions to candy

Try not to use candy to reward, bribe, punish, or convey love. By attaching emotions to certain foods, you may inadvertently set the stage for disordered eating in the future, including undereating, anorexia, and overeating, obesity.



Begin some new family rituals

Do not make the holiday all about the candy. Make it a time to begin new family rituals, such as stuffing a scarecrow full of leaves for the front porch. Carve pumpkins and roast the seeds. Hold an annual scavenger hunt for fall items, such as acorns, pinecones, wooly caterpillars, animal tracks, and colorful leaves. Begin a new photo album that holds pictures of Halloween celebrations, past and present.



Get moving

The weather starts to grow cold, and you naturally want to slow down, conserve heat, and eat hearty meals. Make sure you choose after-school activities that make both you and your child move. Rake leaves into piles and jump for fall! Try a new sport, visit one new park each week, or return to the zoo now that the weather is cooler and the animals are more active. Keep sedentary activities, such as TV, computer, and handheld games, to a minimum.



Best of all Keep it safe!!

Above all, have a safe and fun Halloween. Your children are only small for a short while!
Contributed by Sheryl Lozicki, RD, MBA

Forwarded by, Natalie Pyles

Source RD.411

Did you know that Halloween doesn’t have to Daunt your Dieting and Exercise progress?

Get on the Healthy Halloween Train this year with Fitness Elements Express!

Halloween does not have to totally Blow out your Health and Fitness efforts

Try out these creative Halloween Party ideas...






• Veggies and Dip in Skull Shape


• Dead Body Food Display ( Turkey Burgers, Chicken or Turkey Franks with Whole Wheat buns, Baked Sweet Potato Fries, and so much more...


• Puking Pumpkin head dip Platter

P.S. If your in need of Healthy holiday ideas from Your Health, Fitness, and In-home Nutrition Expert Natalie Pyles call me at
480-544-5502 today or email fitnesselementsexpress@yahoo.com!

Have a healthy and happy day!!

Are you Exercising Regularly? Why or Why Not? Find out why You should if your not from Fitness Elements Express!

There are 1,440 minutes in every day. Schedule 30 of them for physical activity!

Regular exercise is a critical part of staying healthy. People who are active live longer and feel better. Exercise can help you maintain a healthy weight. It can delay or prevent diabetes, some cancers and heart problems.

Most adults need at least 30 minutes of moderate physical activity at least five days per week. Examples include walking briskly, mowing the lawn, dancing, swimming for recreation or bicycling. Stretching and weight training can also strengthen your body and improve your fitness level.

The key is to find the right exercise for you. If it is fun, you are more likely to stay motivated. You may want to walk with a friend, join a class or plan a group bike ride. If you've been inactive for awhile, use a sensible approach and start out slowly.

Source: Centers for Disease Control and Prevention

Have a healthy and happy day!!

Brain Foods That Help You Concentrate Slideshow on MedicineNet.com from Fitness Elements Express!

Brain Foods That Help You Concentrate Slideshow on MedicineNet.com

Have a Healthy and Happy Day my Health and Fitness Friends!!

Gluten-Free Diet Slideshow on MedicineNet.com from Fitness Elements Express! Enjoy my Health and Fitness Friends!

Gluten-Free Diet Slideshow on MedicineNet.com

News Alert! Juice and Cider: Make Sure They're Safe from Fitness Elements Express!

By Martin J. Stutsman, Consumer Safety Officer, FDA's Center for Food Safety and Applied Nutrition

When fall arrives, many of us look forward to enjoying fresh apple cider and juices. While most people think of juices as healthy foods, since they provide many essential nutrients, certain types of juice could pose a health risk to your family.


Why Juice Is Pasteurized or Treated

Most of the juice sold in the United States is pasteurized (heat-treated) to kill harmful bacteria, such as E. coli and Salmonella. Juice may also be treated by non-heat processes to kill bacteria.

When fruits and vegetables are fresh-squeezed to produce juice, any bacteria that are present on the inside or the outside of the produce can become part of the finished product. Unless the juice is further processed to destroy harmful bacteria, it could be dangerous for those most at risk for foodborne illness.

Who’s at Risk?


Infants and young children, pregnant women, older adults, and people with weakened immune systems, such as AIDS and cancer patients, diabetics, recipients of organ transplants, and others with chronic diseases are at greatest risk for foodborne illness.

While most people’s immune systems can usually fight off foodborne illnesses, people in these “at-risk groups” are susceptible to serious illness from drinking juice that has not been processed to kill bacteria. FDA recommends that these groups should drink unpasteurized juice only if they bring it to a boil first to kill any harmful bacteria.

Check the Label


Some grocery stores, health food stores, cider mills, and farm markets sell packaged juice that was made on site that has not been pasteurized or processed to ensure its safety. These untreated products should be kept refrigerated and are required to carry the following warning label:

WARNING: This product has not been pasteurized and therefore may contain harmful bacteria that can cause serious illness in children, the elderly, and persons with weakened immune systems.

The FDA does not require this warning label for juice or cider that is fresh-squeezed and sold by the glass at orchards, farm markets, roadside stands, or in some restaurants or juice bars. So, if you stop at a roadside stand or farm market where samples of cider or apple juice are available, be sure to ask whether the juice has been treated.

Two Simple Steps to Prevent Illness

1. Always Read the Label


Look for the warning label to avoid juice that has not been pasteurized or otherwise processed. In particular, look for the warning label on any packaged juice product that may have been made on site, such as at grocery and health food stores, cider mills, or farm markets.

2. When in Doubt, Ask!


Always ask if you are unsure if a juice product is pasteurized or not. Pasteurized juice is normally found in your grocers’ frozen food cases, refrigerated section, or on the shelf in containers such as juice boxes, bottles, or cans. Do not hesitate to ask questions if the label is unclear or if the juice or cider is sold by the glass.

Questions and Answers
Updated September 22, 2010


Q. Are juices made at home with a juicing machine safe? Are there special precautions to take when making juice at home, other than washing fruit and vegetables?

A. While it's important to wash fruits and vegetables before consuming them, any bacteria on the outside or inside of produce could contaminate the juice. Unless you process the juice to destroy the bacteria, it could still be dangerous for people who are at risk for foodborne illness.

Source: FoodSafety.Gov

Have a healthy and happy day!!

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Have a High performing Day!!

Figalicious! Your fruit of the month from Fitness Elements Express!!

Fruit of the Month: Figs


Figs, one of mankind’s oldest fruits, is only now receiving its due attention in homes across the United States. Although considered a fruit, the fig is actually a flower inverted into itself. They are the only fruit to ripen on the tree. Originally native from Turkey to northern India, the fig fruit spread to many of the Mediterranean countries. The primary producers of dried figs today are the United States, Turkey, Greece, and Spain. This highly nutritious fruit arrived in the United States by Spanish missionaries settling in Southern California in 1759. Fig trees were soon planted throughout the state.

Figs

Serving Size 1/2 cup raw (74g)

Amounts Per Serving % Daily Value
Calories 90
Calories from Fat 0
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 0mg 0%
Total Carbohydrate 24g 8%
Dietary Fiber 2g 7%
Sugars 11g
Protein 1g
Vitamin A 15%
Vitamin C 25%
Calcium 0%
Iron 2%

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



Varieties


There are hundreds of fig varieties but the following are most commonly found in today’s markets.

The Calimyrna Fig: Is known for its nut-like flavor and golden skin. This type is commonly eaten as is.

The Mission Fig: Was named for the mission fathers who planted the fruit along the California coast. This fig is a deep purple which darkens to a rich black when dried.

The Kadota Fig: Is the American version of the original Italian Dattato fig, that is thick-skinned with a creamy amber color when ripe. Practically seedless, this fig is often canned and dried.

The Brown Turkey Fig: has copper-colored skin, often with hints of purple, and white flesh that shades to pink in the center. This variety is used exclusively for the fresh fig market.

Fig varieties and photos courtesy of the California Fig Advisory Board

Availability


Fresh figs are available July through September. Dried figs are never out of season, and are available all year. You can find them in your favorite grocery store in the produce or dried fruit section.

Selection


Look for figs that are soft and smell sweet. Handle carefully because their fragile skins bruise easily.

Storage


Store fully ripened figs in the refrigerator up to 2 days; bring to room temperature before serving.

Using Dried Figs As a Replacement For Fat in Your Recipes

Dried figs are excellent replacement for fat in baked goods. Just remember when using dried figs to replace shortening or oil in baking do not overmix or overbake. Use only half of the normal amount of shortening, margarine, butter or oil, in a recipe when using dried puree. For instance, if 1 cup of margarine is called for, use only ½ cup. Then use ½ of the fig puree. Here’s a simple fig puree recipe to include in your baking recipes.

Fig Puree

Makes about 1½cups

Ingredients


2 cups dried figs
¾ cup water
2 tsp vanilla

Puree figs, water and vanilla in blender or food processor. Use as directed.

Nutritional analysis per serving: Calories 178, Protein 2g, Fat 1g, Calories From Fat 4%, Cholesterol 0mg, Carbohydrates 44g, Fiber 9g, Sodium 9mg.


Recipes

Fig Banana Smoothie
Makes 4 servings
Each serving equals 1 cup of fruit or vegetables
Source: California Fig Advisory Board

Ingredients


1 cup chopped dried figs (stems removed)
1 cup 1-inch banana slices
1 cup plain non-fat yogurt
3 cups crushed ice
1 Tbsp honey
mint leaf or berry garnish

Place all ingredients except garnish in a blender (not a food processor), and blend until smooth, approximately 2-3 minutes. Strain liquid and pour into tall, chilled glasses. Add garnish.

Nutritional analysis per serving: Calories 200, Fat 1g, Calories From Fat 5, Cholesterol 0mg, Carbohydrates 49g, Fiber 6g, Sodium 40mg, Sugars 36g.

Have fun with Your Figs and make them extra Figalicious!!

More Vitamin D updates from Your Dietetic Diva!

Vitamin D

Chief functions

Regulates absorption and use of calcium and phosphorus for development of bones and teeth
Aids in maintenance of healthy nervous and muscular systems by regulating blood calcium levels
Aids in calcium absorption from intestines and deposition of calcium in bones/teeth
Prevents excessive urinary loss of calcium and phosphorus
Stimulates maturation of cells and proper formation of skeleton
Helps with maintenance of bones in ears for hearing
Essential for mineral homeostasis

Possible benefits

Insulin—may aid in function of insulin, therefore possibly aiding in regulation of blood glucose
Cancer—might aid in prevention or treatment of cancer by altering growth of cells
Immunity—might assist function, thereby helping defend against infection
Dialysis patients—might improve zinc status
Deficiency symptoms

Osteomalacia (adults)
Rickets (children)
Inadequate mineralization of the bone, leading to malformed bones
Deafness
Toxicity symptoms

Irreversible renal or heart damage
Causes calcium deposits in soft tissues—heart and lungs
Fragile bones
Hypertension
Kidney stones, stones in arteries, and excessive thirst
Mental and physical retardation
Constipation
Weight loss
Headaches
Loss of appetite
Irritability
Weakness
Nausea
Diarrhea
Dermatitis
Drowsiness
Stability

Stable to heat and oxidation
Destroyed by excess ultraviolet irradiation
Nutrient-nutrient reactions and absorption

Vitamin D is synthesized in the skin and also absorbed in the small intestine from foods containing vitamin D
For adequate absorption of vitamin D in the diet, at least 10% of calories must come from fat, because vitamin D is a fat-soluble vitamin
Conversion of active vitamin D takes place in the liver
Vitamin D is stored in the liver, skin, brain, bones, and other tissues
Cadmium can block the production of vitamin D in the skin
Sunblock with a SPF of 8 or higher prevents vitamin D synthesis
Clouds, smoke, smog, heavy clothing, window glass, and screens decrease vitamin D synthesis
Pantothenic acid (B5) is necessary for the synthesis of vitamin D in the skin
DRI
mcg
IU

Tolerable Upper Limits

0-1 year
5
200
25 mcg

1-50 years
5
200
50 mcg

51-70 years
10
400
50 mcg

71+ years
15
600
50 mcg

Pregnancy
5
200
50 mcg

Lactating
5
200
50 mcg


DRI=Dietary Reference Intakes
mcg=microgram
IU-international unit

Dietary sources

Fortified milk
Cheese
Cream
Butter and margarine
Oysters, salmon, and tuna
Fortified cereal
Liver
Cod-liver oil
Eggs

Groups at highest risk for deficiency

Dark-skinned children
Infants who are breastfed for a prolonged time with no supplementation
Children with inadequate intake of fortified vitamin D milk
Children on anticonvulsant therapy for epilepsy
Persons with intestinal malabsorption
Females who have had multiple pregnancies and have breastfed with little exposure to the sun
Women with a low calcium intake
Other facts

Vitamin D exists in two forms, D2 (ergocalciferol) and D3 (cholecalciferol)
D2 is the supplemental form of vitamin D
D3 is the naturally occurring form of vitamin D, found in foods and manufactured in the skin with exposure to sunlight
Light-skinned people require 10-15 minutes/day of sun exposure for complete vitamin synthesis
Dark-skinned people require 3 hours/day of sun exposure for complete vitamin synthesis
Persons with limited exposure to sunlight may require a vitamin D supplement
Toxicity can not occur from too much exposure to the sun
If an infant is breastfed and not exposed to sunlight, a daily supplement of 5-7.5 mcg or 200-300 IU is recommended
Fortified foods are the major dietary source of vitamin D
References
Sizer F, Whitney E. Nutrition Concepts and Controversies. 11th ed. Belmont, CA: Thomson & Wadsworth; 2008:219-259.

Somer E. The Essential Guide to Vitamins and Minerals. New York, NY: Harper Collins Publishers; 1992:1-65, 224-246, 287-293.

Schlenker E, Long S. Essentials of Nutrition and Diet Therapy. 9th ed. St Louis, MO: Mosby Elsevier; 2007:107-144.

US Dept of Agriculture, National Agricultural Library, Food and Nutrition Information Center. Dietary Reference Intakes: vitamins. Available at: http://fnic.nal.usda.gov/nal_display/index.php?info_center=4&tax_level=3&tax_subject=256&topic_id=1342&level3_id=5140. Accessed July 28, 2008.

Have a healthy and happy day!!

New Article from Fitness Elements Express! Vitamin D levels as a Result of Dairy Consumption may be independently related to diet-induced weight loss!

Nutritional Supplements that Improve your Health Naturally

How to Supplement with Vitamin D as an effective Weight loss tool and Health benefit


According to a resent study in the last six months from Danit R. Shaharand co-workers, published in the American Journal of Clinical Nutrition indicates that higher calcium intake and increased serum vitamin D levels as a result of dairy consumption are independently related to diet induced weight loss. They found in one deveation in dairy calcium intake was associated with an increased likelihood of weight loss or greater than 4.5 kilograms in the preceding Six months. Multiple mechanisms have been proposed on how dairy foods may enhance weight/ body fat loss when dieting to lose weight. So all my health, nutrition, and fitness friends nutrition and science does suggest dairy intake enhances weight loss and this is no myth.

Since our bodies can produce vitamin D by the action of sunlight on the skin, many experts consider it more of a hormone than a vitamin. Nonetheless, by current definitions vitamin D is both a vitamin and a hormone so go ahead and put that in your notes to remember.

Food Sources

There are two major food forms of vitamin D- vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D2 the form most often added to milk and other foods is also the form most often used in nutritional supplements. Good natural food sources of vitamin D are cod liver oil, cold- water fish and (mackerel, salmon, herring, etcetera), butter, and egg yolks. Vegetables are low in vitamin D; the best sources are dark green leafy vegetables.

The most recent and up to date new science around vitamin D encourages supplementation; however;, vitamin D- fortified milk, cheese and yogurt were touted as key dietary sources.

Available Forms

Vitamin D is available in all forms desrcibed above. Vitamin D2 is the most common nutritional supplement form. Calcitriol, the prescription drug form of Vitamin D [1,25-(OH2D3] is roughly 10 times as potent as viamin D2 or D3. Doctors prescribe Calcitriol primarily for patients with kidney disease because these patients cannot convert vitamin D to this most active form.

The Principal Uses

The principal use of vitamin D is the prevention of vitamin D deficiency. This is why I have always tried to educate the public and my client on the importance of balance for weight loss and overall health benefits.

If you ever need advice or updates on Dosage ranges, safety issues, or interactions I’m always available for propr individualized counsel. Hae a healthy and happy day!

Source: Michael T. Murray, N.D. Gregory Miller, Phd, MACN, and American Journal of Clinical Nutrition

By, Natalie Pyles

Author. NSA Speaker, Licensed Nutritionist, Sports Nutritionist, Holistic Nutrition and Nutrition Educator, Medical Exercise and Post Rehab Condtitioning Specialist

Did you Know Ditching Dairy may be a Big Mistake? Caution!! Fitness Elements Express Lactose Language for You!

Ditching Dairy? Caution!! Looking for New Solutions to Dairy or “Now Solutions to Lactose intolerance and Science”?


Blogger Angela Lemond of Mommy Dietitian wrote the headline of this post upon returning from National Dairy Council’s (NDC) Dairy Science Forum (DSF) titled, “New Directions in Lactose Intolerance: Moving from Science to Solutions.” As my guest, I had the opportunity to sit next to Angela at the DSF where she, as a lactose intolerant individual, happily enjoyed lactose-free milk as well as cheese and yogurt and remarked about the great taste.
In one session, Madlyn Daley, a researcher on consumer insights, shared that those who are lactose intolerant face three main barriers to consuming lactose-free or lactose-reduced products: cost, lack of knowledge regarding nutrient content and taste concerns. Angela had a lot to say in her blog regarding the need to keep dairy foods in the diet to avoid possible nutritional consequences.

As Angela emphasized in her blog post based on her experience at the DSF, being lactose intolerant does not have to mean ditching dairy. Encouraging people to watch for coupons, store brands or sales to help offset the cost of lactose-free products; educating people that lactose-free milk and milk products have the same unique nutrient package as regular milk and milk products; offering samples or encouraging people to try these products; and providing tips to reinstate or keep dairy in their diets can help those who are lactose intolerant consume the essential nutrients that dairy foods provide. NDC also has a new patient handout with tips to help people fall in love with dairy again.

Read Angela’s blog to find out more about the possible nutritional consequences of ditching dairy, her experience with lactose intolerance growing up, her ability to work dairy back into her diet and tips to enable others to also enjoy dairy again.

Source: RD411.com, Teresa Wagner MS,RD,LD, and Angela Lemond

P.S. Fitness Elements Express is always trying to bring you Fresh, Cutting Edge and Up to Date Nutritional Information so be on the look out for the Latest and Greatest Health, Fitness, and Nutrition tips! Now! Holistic Nutrition and Western Herbalism too! Have a healthy and happy day!!

Allergy Alert: If you have an Allergic reaction to Walnuts check out your Chocolate Chunk Cookie and Oatmeal Raisin Labels Carefully! Read Food Labels

Dough Masters Inc. of Troy, Michigan, is recalling all lots of their Oatmeal Raisin Cookies and Chocolate Chunk Cookies because they contain undeclared walnuts. People who have allergies to walnuts run the risk of serious or life-threatening allergic reaction if they consume these products

Always make sure you are aware of these type of False advertising and undeclared information food products especially when it comes to your Health and having Food Allergies!!

Fitness Elements Express cares I care!! Have a happy and Healthy day!!

Did you know the Hottest part of a Chili Pepper is not the Seeds? Fitness Elements Express Reveals the Veggie of the Month!

Hot peppers (chilies) are often used to spice up dishes, and they are especially popular in ethnic cuisine including Mexican, Indian, Thai, Vietnamese, Arab and Spanish cooking. Chilies are an excellent source of vitamin C if you can withstand their powerful bite.

Chili Peppers
Serving Size 1/2 cup (75g) 46g Amount Per Serving % Daily Value

Calories 30
Calories from Fat 0g
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 5mg 0%
Total Carbohydrate 7g 2%
Dietary Fiber 1g 4%
Sugars 4g
Protein 1g
Vitamin A 20%
Vitamin C 300%
Calcium 2%
Iron 6%

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



Contrary to popular belief, the hottest part of the chili pepper is not the seeds but where the seed attaches to the white membrane inside the pepper. This area has the highest concentration of capsaicinoids. Capsaicinoids are flavorless, odorless substances that act on pain receptors in the mouth and throat. Capsaicin is the primary capsaicinoid. Capsaicinoids can be found throughout the flesh of chili peppers though their concentration varies in different areas so that one part of a pepper may be hot and another part of the same pepper quite mild.

The seeds are often hot because they are in such close contact with the white membrane.

There are several varieties of chili peppers (see box below) and each differs in flavor and heat intensity. Even within each variety, there may differences in how ‘hot’ each particular chili is. Typically, larger chilies are more mild because they contain less seeds and white membrane in proportion to their size. Most varieties can be found dried, canned, or fresh.

Varieties

Anaheim (California Green Chile or Long Green Chile): One of the most commonly used varieties in the United States, especially in stuffed chiles. This chili is long, slender and lobed, green or red in color and mildly hot. They can be eaten when green or when they are their mature red color.
Ancho: Dried or fresh poblano pepper. Dried anchos are flat, wrinkled, and heart shaped. They range in color from very dark red to almost black. Anchos are mild to moderately hot and often soaked and ground for use in sauces.
Cascabel: Green or red, small and round, moderately hot and typically available dried. When dried, their skin turns a translucent red-brown color and their seeds rattle inside.
Cayenne (Long Hots): Red when fully mature, long (6 to 10 inches), thin and straight or curled at the tips. Very hot. Cayenne can be found dried and ground into a powder that is seen as generic "red pepper" in the spice aisle.
Cherry: Round and red like a cherry. Sold fresh or pickled in jars, these peppers range from mild to moderately hot.
Habanero (Scotch Bonnet): Typically yellow-orange but they can be green, red, or orange. These peppers are lantern shaped and typically about 2 inches long. The hottest pepper grown commercially; intense fiery flavor; a unique floral flavor and an extremely intense heat that affects the nasal passages.
Hungarian: These peppers start out yellow and ripen to orange or red; they are moderately hot.
Jalapeńo: Most often green when mature but sometimes red, these peppers are about 2 inches in length with cracks around their stems. They are very hot, with an immediate bite. Jalapeńos are sold canned, sliced, and pickled and are added to many products during processing including sausage, cheese, and jelly.
Poblano: Ancho peppers that are green. Poblano peppers look like small bell peppers and are mild to hot in taste. They are often roasted and peeled prior to being used in soups, sauces, casseroles or even stuffed with meat and cheese for a dish called chilies rellenos.
Serrano: Sold red or mature green and about 1 to 4 inches in length. Moderate to very hot with an intense bite. Serrano chilis are often used in Thai cooking and they are also quite popular in Mexico and the southwestern United States.

Availability, Selection, and Storage

Chili peppers are available year round and in the United States they are grown in California, New Mexico and Texas. When selecting chilies, look for firm, glossy chilies with taut, unwrinkled skin and fresh green stems. Dried hot peppers should be glossy yet unbroken.

Chilies should be stored unwashed and wrapped in paper towels in the refrigerator for up to three weeks. Dried chilies should be stored in airtight containers at room temperature for a maximum of four months. To keep dried chilies for more than four months, store them in the refrigerator.

Preparation

It is very important not to touch your nose, eyes or mouth after handling or eating hot peppers. If you do, flush with water immediately. The capsaicin in the peppers can be extremely painful to your eyes and can even burn or irritate your skin (especially if you have cuts on your hands).

If possible, wear thin rubber gloves while preparing chili peppers. Wash hands thoroughly with soap and water when done working with chilies. If the bite is too strong when you eat a chili, chew on bread or another starchy food; water only makes the bite worse as it spreads it.

To decrease the heat intensity of chilies, wash them, cut them open and remove the seeds and veins. Also, soaking cut up chilies in salt water for at least an hour will help cool them off.

To add a mild pepper flavor to your dish, poke holes in the chili of your choice with a toothpick (or cut slits in it) and add it to a food that is already cooking. When cooking is complete, remove the chili from the dish.

Chilies can also be roasted whole over a gas stove, broiler, or on a grill. Use a cooking fork to hold each pepper over flame. Turn frequently until the chili’s skin is blackened. After cooking is complete, place chilies in a paper or plastic bag for 15 minutes. Scrape off skin, cut off stem and pull out core. Scrape any remaining seeds.

Preparing Dried Hot Peppers

Use a damp cloth to wipe peppers. Grind chilies in a food processor for use as chili powder. To soften their texture and make their flavor more mild, soak chili peppers in water prior to using.


Recipes
Cherry Pepper Salad
Makes 4 servings
Each serving equals 1 1/2 cups fruit or vegetables
Source: foodreference.org

Ingredients

1¼ cup fresh sweet cherries, pitted
1 cup each thinly sliced sweet yellow and green peppers
¼ cup thinly sliced mild chili pepper
2 Tbsp finely chopped onion
2 Tbsp white wine vinegar
½ Tbsp olive oil
2 tsp sugar
salt and pepper to taste
1 Tbsp pickled ginger strips, optional
4 cups mixed greens

Toss together all ingredients except greens; refrigerate 1 hour or longer. Serve on mixed greens.

Nutritional analysis per serving: Calories 80, Protein 2g, Fat 2g, Calories From Fat 23%, Cholesterol 0mg, Carbohydrates 15g, Fiber 3g, Sodium 100mg.

Have a healthy and happy Chili Pepperlicious day!!

Why is Cellulite more prevelant in the thighs and buttocks of females? New article from Fitness Elements Express!

Secret Truths about Cellulite

How to determine if “Dimpling” is the true Enemy


Did you know that cellulite, “dimpling” which is an appearance on the thighs, buttocks and sometimes lower abdomen and upper arms of females, is many of women’s enemy? Well guess what unfortunately, about 85% of postpubertal women have a form of it in some form or another. (Avram 2004; Rawlings 2006). On the other end of the spectrum, however, it is rarely observed in males. Not fair is it ladies?

Below, are some of the top Fitness pros and exercise science researchers answers to several questions about cellulite.

What is cellulite? Epidermis versus the Dermis


Skin 101: The outermost layer of skin is referred to as the epidermis. Immediately under this is the dermis. The next layer of tissue is the first of the two layers of subcutaneous fat- fat beneath the skin (Rawlings 2006). Cellulite originates in this first region of the subcutaneous fat (Rawlings 2006; Avram 2004). According to the scientific explanation, cellulite is caused by small protrusions of fat into dermis.

4 Ways to lose Cellulite


Want to improve the look of your cellulite? Consider these four suggestions.

1. Healthy eating and exercise are excellent ways to start improving cellulite appearance (Avram 2004); visible cellulite is reduced in females who lose weight (Sadick & Magro 2007). Implement a calorie-restricted diet plan and a comprehensive exercise program (cardiovascular and resistance training) to reduce some underlying body fat.
2. Subcutaneous fat is layered on top of muscle. Therefore, if the muscles in your hips, thighs and buttocks are weak and soft, this will contribute to the “uneven” view on the skin surface (Rossi & Vergnanini 2000). Therefore, resistance training can help minimize the appearance of cellulite.
3. Don’t invest your hopes and money in liposuction, subcision, injectables, skin kneading, and manipulation techniques, thermotheraphy, topical ointments, and herbals, for cellulite management, as there is little evidence supporting their effectiveness.
4. Laser theraphy is noninvasive, has few side effects and shows great promise for reducing the appearance of cellulite (Avrom 2004).

Forwarded by, Natalie Pyles


References:


Len Kravitz, PhD, Nicole J. Achenbach, a graduate student in Physical Theraphy

Avram, Del Pino, Fink, Rawlings, Rosenbaum, Rossi A.B.R., & Vergnanini, Sadick, N., & Magro

Special News Alert! Natalie Pyles of Fitness Elements Express is Now serving in Scottsdale at Maximum Fitness!

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Come and see me for FREE Metabolic assessment and Nutritional Analysis today
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How to use Prevention as the Cure for improving your Health Naturally – Part 2 from Fitness Elements Express!

3 Practical Recommendations for everyday Nutritional Supplementation Success

How to use Prevention as the Cure for improving your Health Naturally – Part 2

Today I will give you 3 simple recommendations you can apply to your life immediately for prevention towards improving your health naturally. I will try to keep it very practical so you aren’t wandering around health food stores and ending up with single bottles of every nutrient on the planet. Here are the three simple recommendations to follow to establish a strong nutritional foundation upon which to build:

• Take a high- quality multiple vitamin and mineral supplement.
• Take extra antioxidants.
• Take one tablespoon of flaxseed oil daily.

Recommendation 1- Take a high-Quality Multiple Vitamin and Mineral Supplement

Taking a high-quality multiple vitamin and mineral supplement that provides all of the known vitamins and minerals serves as the foundation of a nutritional supplementation program. Dr. Roger Williams, one of the premier biochemist of our time, states that healthy people should use multiple vitamin and mineral supplements as an “insurance formula” against possible deficiency. This does not mean that a deficiency will occur in the absence of the vitamin and mineral supplement any more than not having fire insurance means that your house is not going to burn down. But given the enormous potential for individual differences and the varied mechanisms of vitamin and mineral actions, supplementation with multiple formula seems to make sense. For most of the ever busy population we just don’t seem to get the time we need for all of our nutritional intake through proper diet so supplementation is a great way to substitute.

Recommendation 2- Take extra Antioxidants

Most health-minded individuals are familiar with the terms antioxidants and free radicals. Loosely defined, a free radical is a highly reactive molecule that can bind to and destroy body components. Free radical or “oxidative” damage is what makes us age. Free radicals have also been shown to be responsible for the initiation of many diseases, including the two biggest killers of Americans-heart disease and cancer.

Antioxidants, in contrast, are compounds that help protect against free-radical damage. Antioxidant nutrients like beta-carotene, selenium, vitamin E, and vitamin C are very important in protecting against the development of heart disease, cancer, and other chronic degenerative diseases. In addition, antioxidants are also thought to slow down the aging process.

Based on extensive data, it appears that a combination of antioxidants will provide greater antioxidant protection than any single nutritional antioxidant. Therefore, in addition to recommending that individuals consume a diet rich in plant foods, especially fruits and vegetables, I suggest using a combination of antioxidant nutrients rather than high dosages of ant single antioxidant .Mixtures of antioxidant nutrients appear to work together harmoniously to produce the phenomena of synergy. In other words 1+1= 3.

The two primary antioxidants in the human body are vitamin C and vitamin E. Vitamin C is an aqueous phase antioxidant. This means that it is found in body compartments composed of water. In contrast, vitamin E is a lipid phase antioxidant because it is found in lipid -(fat)- soluble body compartments such as cell membranes and fatty molecules. If you are taking a high-potency multiple vitamin and mineral formula, many supportive antioxidant nutrients such as selenium, zinc, and beta-carotene are provided for. Therefore, your primary concern may be simply to ensure beneficial levels of vitamin C and vitamin E. Here are the daily supplementation guidelines from my references and myself for the key nutritional antioxidants for supporting general health. Be sure to recognize how much your multiple vitamin and mineral formula is providing:

Recommended Antioxidant Supplementation in International Units (I.U.) or Milligrams (mg.)

Vitamin- Range for Adults

Vitamin E (d-alpha tocopherol) 400-800 I.U.
Vitamin C (ascorbic acid)

Recommendation 3- Take One Tablespoon of Flaxseed Oil Daily

In this day and age of concern over fat in our foods, my recommendation to supplement an individual’s daily diet with one tablespoon of flaxseed oil may be puzzling. However, this recommendation makes perfectly good sense. While, it is true Americans should not consume more than 30 percent of their daily calories as fats, a lack of the dietary essential fatty acids has been suggested to play a significant role in the development of many chronic degenerative diseases such as heart disease , cancer, and strokes.

Experts estimate that approximately 80 percent of our population consumes an insufficient quantity of essential fatty acids. The dietary insufficiency presents a serious health threat to Americans. In addition to providing the body with energy, the essential fatty acids-linoleic and linolenic acid- provided by plant foods function in our bodies as components of nerve cells, cellular membranes, and hormone like substances known as prostaglandins. In addition to playing a critical role in normal physiology, essential fatty acids can actually be protective and therapeutic against heart disease, cancer, autoimmune diseases like multiple sclerosis and rheumatoid arthritis, many skin diseases, and others. Research indicates that over 60 health conditions benefit from essential fatty acid supplementation.

Many consider organic, unrefined flaxseed oil to be the answer to restoring the proper level of essential fatty acids. Flaxseed oil is unique because it contains both essential fatty acids-alpha linolenic (an omega-3 fatty acid) and linoleic acid (an omega-6 fatty acid) – in appreciable amounts . Flaxseed oil is the world’s richest source of omega-3 fatty acids. At a whopping 58 percent by weight, it contains over two times the amount of omega-3 fatty acids extensively with regard to their beneficial effects in cardiovascular disease, inflammation and allergies, and cancer. I hope these 3 simple recommendations will get you on your way to better overall health and a new happier and energized you.

Have a healthy and happy day!

References: Michael T. Murray, N.D., Natural Health Magazine

By, Natalie Pyles

Author, NSA Speaker, Holistic Whole Health, Fitness , and Nutrition Expert, Medical Exercise and Post Rehab Conditioning Specialist, Licensed Nutritionist, Holistic Nursing and Nutrition Educator

Get Energized with Seasonal Eating! Happy Labor Day from Fitness Elements Express!

If you’re a seasonal eater then it’s transitional time for your taste buds. September is a bountiful time for fresh produce and bumper crops of plump, sweet fruits right next to early autumnal items.

September picks from Fitness Elements Express!


Aplenty-and very affordable-this month at your local farmers’ market and grocery store:

• Apples
• Artichokes
• Blackberries
• Blueberries
• Broccoli
• Cabbage
• Carrots
• Cauliflower
• Chili Peppers
• Cucumbers
• Curly Kale
• Figs
• French Beans
• Garlic
• Horseradish
• Leeks
• Mushrooms
• Nectarines
• New Potatoes
• Peaches
• Pears
• Plums
• Pumpkins
• Red Onions
• Spinach
• Squash
• Sweet Corn
• Tomatoes


If you preserve or freeze fruit and veggies for a taste of summer during gray days of winter, NOW is your time to stock up and do it!!

References: Sandy Todd Webster, (Idea Fitness Journal)

Forwarded by,

Natalie Pyles

Happy Labor Day Weekend!!