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

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

Sunday, January 31, 2010

Having trouble with Creative Veggie ideas? Superb Spaghetti Squash might do the trick this time of Year! Veggie tips from Fitness Elements!



Ingredients

  • 1 spaghetti squash, halved lengthwise and seeded
  • 2 tablespoons vegetable oil
  • 1 onion, chopped
  • 1 clove garlic, minced
  • 1 1/2 cups chopped tomatoes
  • 3/4 cup crumbled feta cheese
  • 3 tablespoons sliced black olives
  • 2 tablespoons chopped fresh basil

Directions

  1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.
  2. Place spaghetti squash cut sides down on the prepared baking sheet, and bake 30 minutes in the preheated oven, or until a sharp knife can be inserted with only a little resistance. Remove squash from oven, and set aside to cool enough to be easily handled.
  3. Meanwhile, heat oil in a skillet over medium heat. Saute onion in oil until tender. Add garlic, and saute for 2 to 3 minutes. Stir in the tomatoes, and cook only until tomatoes are warm.
  4. Use a large spoon to scoop the stringy pulp from the squash, and place in a medium bowl. Toss with the sauteed vegetables, feta cheese, olives, and basil. Serve warm.

Nutritional Information

Amount Per Serving Calories: 147 | Total Fat: 9.8g | Cholesterol: 17mg


P.S. This is a Great treat for the cold weather and You can have soooo much fun with Your Veggies if You just open Your Mind!! I hope this helps from Your Fitness & Nutrition Expert Natalie Pyles!!

Thursday, January 28, 2010

10 Top Secrets of Portion Control from Fitness Elements!


10 Top Secrets of Portion Control

So many invisible factors cause us to eat more than we want. Here, easy-to-remember tips for becoming "portion aware."



  1. Before Eating, Divide The Plate
    Here’s a simple rule to portion a plate properly: Divide it in half. Automatically fill one side with fruits or vegetables, leaving the rest for equal parts protein and starch. This way, you begin to see what a properly balanced meal looks like. Spaghetti and meatballs? Steak and potatoes? They’re only half a meal, incomplete without fruits and vegetables.
  2. Pre-Portion Tempting Treats
    The bigger the package, the more food you’ll pour out of it. When two groups were given half- or 1-pound bags of M&Ms to eat while watching TV, those given the 1-pound bag ate nearly twice as much.
  3. Head Off The Mindless Munch
    Five minutes after eating at an Italian restaurant, 31 percent of people couldn’t remember how much bread they ate. If you’re worried you might do the same, have the bread removed from the table.
  4. Downsize The Dishes
    If you’re one of the 54 percent of Americans who eat until their plates are clean, make sure those plates are modestly sized. On a standard 8- to 10-inch dinner plate, a portion of spaghetti looks like a meal. On a 12- to 14-inch dinner plate, it looks meager, so you’re likely to dish out a bigger portion to fill the plate. When researchers gave study participants 34- or 17-ounce bowls and told them to help themselves to ice cream, those with the bigger bowls dished out 31 percent more ice cream.
  5. Limit Your Choices
    The more options you have, the more you want to try. In one study, researchers gave two groups jellybeans to snack on while they watched a movie. One group got six colors, neatly divided into compartments; jellybeans for the other group were jumbled ­together. Those given a mix ate nearly two times more.
  6. Use Your Power For Good
    Most homes have a “nutritional gatekeeper” who controls 72 percent of the food eaten by everyone else. The person who chooses food, buys it, and prepares it wields power. If that’s you, take advantage of it.
  7. Avoid A See-Food Diet
    Office workers who kept candy in clear dishes on their desks dipped in for a sample 71 percent more often than those who kept their candy out of sight.
  8. Turn Off The Television
    The Vast Wasteland leads to vast waists. It’s not just the couch-sitting. TV distracts you from how much you’re eating, and the more you watch, the more you’re likely to eat. In a study comparing how much popcorn viewers ate during either a half-hour show or an hour-long show, those who watched more television ate 28 percent more popcorn.
  9. Think Before You Drink
    Pour cranberry juice into two glasses of equal volume: one short and wide, the other tall and thin. Most people pour 19 percent more cranberry juice in the short glass because the eye is a poor judge of volume in relation to height and width.
  10. Serve Good-For-You Foods Family-Style
    Not all portion-control strategies are about eating less. You can have as much as you want of some foods. Place the foods you want your family to eat more of―salads and vegetable sides―within easy reach on the dining table. In a soon-to-be-published study, Wansink found people who kept baby carrots in plain sight ate 25 percent more during a day.
P.S. If Your Looking for an Excellent source of Nutrition Resources check out Cookinglight.com and know that Your Fitness & Nutrition Expert Natalie Pyles is Always available for FREE Evaluations, Critiques, and Consultations to make sure You are eating Right for You!! 480-212-1947 or fax request to 623-399-1499 or email fitnesselementsassociates@yahoo.com Now to get the Right Results You deserve Today!!

Friday, January 22, 2010

Fat Free Living Tips from Fitness Elements!


Try Going Vegetarian in 2010 for a Healthier Trimmer You!!


Protein-Rich Soy

Tofu makes a filling and tasty burger! This vegetarian protein source is full of heart-healthy fats and, like all veggies, is cholesterol-free, yet it still provides your muscles with high-quality protein. (This recipe contains 10.5 grams.) Fresh tomatoes and peppery watercress top off this sandwich, adding flavor plus small amounts of vitamins A and C.

Give Grilled Lemon-Basil Tofu Burgers a Try!!


Marinated tofu slices acquire a golden crust when grilled; the olive-garlic mayonnaise on the sandwich adds a Mediterranean flavor. Serve with grilled asparagus.

Yield: 6 servings (serving size: 1 burger)

Ingredients

  • 1/3 cup finely chopped fresh basil
  • 2 tablespoons Dijon mustard
  • 2 tablespoons honey
  • 2 teaspoons grated lemon rind
  • 1/4 cup fresh lemon juice
  • 1 tablespoon extravirgin olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 4 garlic cloves, minced and divided
  • 1 pound firm or extrafirm tofu, drained
  • Cooking spray
  • 1/3 cup finely chopped pitted kalamata olives
  • 3 tablespoons reduced-fat sour cream
  • 3 tablespoons light mayonnaise
  • 6 (1 1/2-ounce) hamburger buns
  • 6 (1/4-inch-thick) slices tomato
  • 1 cup trimmed watercress

Preparation

Combine first 8 ingredients and 3 garlic cloves in a small bowl. Cut tofu crosswise into 6 slices. Pat each square dry with paper towels. Place tofu slices on a jelly-roll pan. Brush both sides of tofu slices with lemon juice mixture; reserve remaining juice mixture. Let tofu stand 1 hour.

Prepare grill.

Place tofu slices on grill rack coated with cooking spray; grill for 3 minutes on each side. Brush tofu with the reserved juice mixture.

Combine remaining 1 minced garlic clove, chopped olives, sour cream, and mayonnaise in a small bowl; stir well. Spread about 1 1/2 tablespoons mayonnaise mixture over bottom half of each hamburger bun; top each serving with 1 tofu slice, 1 tomato slice, about 2 tablespoons watercress, and top half of bun.

Nutritional Information

Calories:
276 (37% from fat)
Fat:
11.3g (sat 1.9g,mono 5.7g,poly 2.2g)
Protein:
10.5g
Carbohydrate:
34.5g
Fiber:
1.5g
Cholesterol:
5mg
Iron:
2.4mg
Sodium:
743mg
Calcium:
101mg
P.S. Make 2010 Your Year to get Lean, Mean, and Live Life Guilt & Fat Free from Your Fitness & Nutrition Expert Natalie Pyles!!

Monday, January 18, 2010

Eye Health Care Month is here! Types of Vitamins and Minerals you can take to Keep Your Eye care Up from Fitness Elements!




Types of Vitamins And Minerals To Keep Eyes Health
Vitamins A, E, and C all appear to offer benefits for overall eye health. For example vitamin A may reduce the risks of cataracts and night blindness. Further a deficiency in vitamin A has been implicated in blindness and corneal ulcers. Vitamin E plays a role in the reducing the risk for macular degeneration and cataracts; finally, vitamin C reduces pressure in Glaucoma, slows age related degeneration and provides resistance to cataracts. It appears that vitamins are a rich source of antioxidants. Antioxidants fight the effects of oxidation that contributes to the destruction of health tissues and is strongly implicated in macular degeneration.
Minerals And Supplements
Minerals and supplements can make a tremendous impact on eye health. Minerals help the body metabolize vitamins. They also help the body balance nutrition and hormones. Though they constitute only a fraction of the bodies’ total composition they have a tremendous influence. Some crucial minerals for eye health are; zinc and selenium. Other crucial supplements are Lutein, Bioflavonoids and carotenoid.

Carotenoids for example, are the pigment in oranges, red and yellow fruits. These pigments counter the effects of prolonged exposures to certain types of light. Carotenoids also convert substances from these foods into vitamin A that provides antioxidant protection. Omega-3 fatty acids such are found in seafood’s are also excellent for eye health, and they are rich in antioxidants.
Sources of Minerals and Vitamins
Food sources appear to be the most beneficial source of vitamins and minerals.
Vitamin C is found in varying quantities in oranges, strawberries, rosehip and broccoli. Vitamin A can be found readily in carrots, sweet potatoes and liver. Vitamin E rich foods are nuts such as almond and hazelnuts. Zinc can be found in red meat, oysters and wheat. Lutein is plentiful in spinach and collard greens. Bioflavonoids are found vitamin C rich foods.

Continue to: Eye Exercises for Suppression
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Hope these Eye Tips are helpful for You from Your Health & Fitness Expert Natalie Pyles! It still Amazes me how much Nutrition affects everything!! How about You?

Sunday, January 17, 2010

Whole Wheat Bread Month is Here!


Herbed Bread-Stuffed Tomatoes For You!

Look for "100 percent whole wheat" or "100 percent whole grain" on the label. The bread and tomatoes in this recipe supply about 20 percent of the day's fiber, while the touch of sharp Parmesan boosts a serving to provide 10 percent of daily calcium needs.

Yield: 4 servings (serving size: 3 tomato halves)

Ingredients

  • 6 ripe firm plum tomatoes (about 1 1/2 pounds), cut in half lengthwise
  • 1/2 teaspoon kosher salt, divided
  • 1/4 teaspoon freshly ground black pepper
  • 4 ounces whole wheat bread (about 2 slices), toasted and cut into 1/2-inch cubes
  • 1 tablespoon minced fresh basil
  • 1 1/2 tablespoons extra virgin olive oil
  • 1 teaspoon minced fresh oregano
  • 1/2 teaspoon minced fresh thyme
  • 1 teaspoon minced garlic
  • 2 tablespoons grated fresh Parmesan cheese

Preparation

Preheat oven to 375°.

Scoop pulp and seeds from tomato halves into a sieve over a bowl; press with a spoon. Reserve 1/4 cup liquid in bowl. Discard pulp mixture.

Place tomato halves, cut sides up, in an 11 x 7-inch baking dish. Sprinkle with 1/4 teaspoon salt and pepper. Place bread in a bowl; drizzle with tomato liquid. Stir in remaining 1/4 teaspoon salt, basil, oil, oregano, thyme, and garlic. Fill tomato halves with bread stuffing, pressing gently. Sprinkle each with 1/2 teaspoon cheese. Bake at 375° for 12 minutes or until thoroughly heated.

Nutritional Information

Calories:
151 (46% from fat)
Fat:
7.7g (sat 1.2g,mono 4g,poly 0.8g)
Protein:
6.7g
Carbohydrate:
16.6g
Fiber:
5.3g
Cholesterol:
2mg
Iron:
1.3mg
Sodium:
423mg
Calcium:
95mg
Enjoy Your Whole Wheat Bread Recipe from Your Fitness & Nutrition Expert Natalie Pyles!

Friday, January 15, 2010

Hot Tea time from Fitness Elements! January is Hot Tea Month and what a great time to Enjoy!


January is: National Hot Tea Month
Recent research findings have reported that drinking black tea may improve the body’s defenses and quicken the response to bacteria and viruses – giving people more of a reason to brew themselves a hot cup of tea this January in celebration of National Hot Tea Month – and possibly ward off pesky germs.
Types of Tea

Enjoy the warmth of Hot Tea in January from your Nutrition Expert Natalie Pyles!

Sunday, January 10, 2010

Eggs are an incredible source of good Nutrition and January is National Egg Month! Fitness Elements is here to Educate You!




Do you know why the egg is so incredible when it
comes to nutrition?

One egg has 13 essential nutrients in varying amounts, including
high-quality protein, choline, folate, iron and zinc, for only 75
calories. Eggs also play a role in weight management, muscle
strength, healthy pregnancy, brain function, eye health and more.

To learn more information, check out:
http://www.incredibleegg.org
http://www.enc-online.org
http://www.cholineinfo.org

Enjoy my Health and Fitness Friends from your Fitness & Nutrition Expert Natalie Pyles!

Saturday, January 9, 2010

January is National Diet Month from the desk of Fitness Elements!

January is Diet Month

Pop-ular for Watching Weight

Popcorn Treat

Despite our best intentions, we gobbled down too much turkey over the holidays. The plum pudding turned into plump padding, the crescent roll into a belly roll, and those rounds of corks popping made a button or two pop. Like millions of Americans, we ate too much over the holidays and it's time to get back in shape.

Falling into an unhealthy eating pattern is an annual tradition we'd rather do without. We know the consequences of holiday sweets and second helpings, but we can't seem to push away from the table quick enough. And each January, as clothing grows snug and scales tip unfavorably, we resolve to do better.

Now is the time to take stock of the cupboard and load up on good-for-you foods--like whole grains, fresh fruits and vegetables, and lean meats--and reacquaint ourselves with the local gym. It’s tempting to skip meals, but studies have shown that eating smaller, healthful portions throughout the day can help boost metabolism and aid weight loss efforts. So, if you’re hungry mid-morning or mid-afternoon, grab a smart snack that can help fuel your metabolism while satisfying hunger pangs, like popcorn.

Compared to many snack foods, popcorn is low in calories. Air-popped popcorn provides only 30 calories per cup. When oil-popped, it contains only 55 calories. Even drizzled lightly with butter, it's only 90 to 120 calories per cup. Popcorn is a whole grain food which makes it a high-quality carbohydrate source that is not only low in calories, but high in fiber. This means it takes longer to chew and makes you feel full longer.

Try popping popcorn on the stove top. It's an economical and versatile treat the whole family will enjoy which makes it easy on your wallet and your waistline!

Perfect Popcorn Poppin' Tips


P.S. Call for your FREE NEW YEAR, NEW YOU PERSONAL TRAINING CONSULTATION and NUTRITIONAL ANALYSIS and get in the BEST Shape of Your LIFE in 2010!! 480-212-1947 or email fitnesselementsassociates@yahoo.com or fax request to 623-399-4199


Wednesday, January 6, 2010

Calling All Busy Professionals Looking for that Ideal Weight-OFF Solution!



Attention: Busy Professionals in Search of a Result-Oriented Fitness and Weight-Loss Program that fits into Your Hectic Schedule

CALL For Your FREE Health, Fitness, and Nutritional Evaluation today 480-212-1947 or fax request to 623-399-4199 or email fitnesselementsassociates@yahoo.com Hurry while Supplies Last!

Tuesday, January 5, 2010

Prune Breakfast Month is Here!


CORN BREAD STUFFING WITH SAUSAGE AND PRUNES RECIPE FOR YOU!

Prepare this a day ahead and refrigerate before baking. If you prefer a more savory stuffing, omit the prunes.

Yield: 14 servings (serving size: 3/4 cup)

Ingredients

  • Corn Bread
  • 2 tablespoons butter
  • 2 cups chopped onion
  • 1 cup chopped red bell pepper
  • 2/3 cup chopped celery
  • 1 (14 1/2-ounce) can fat-free, less-sodium chicken broth, divided
  • 1 cup chopped turkey kielbasa (about 6 ounces)
  • 1 cup frozen whole-kernel corn, thawed
  • 1 1/2 teaspoons dried thyme
  • 1 teaspoon dried sage
  • 3/4 teaspoon salt
  • 3/4 teaspoon black pepper
  • 1 cup coarsely chopped pitted prunes
  • 1/4 cup chopped fresh parsley
  • 2 large eggs, lightly beaten
  • Cooking spray

Preparation

Preheat oven to 400°.

Cut corn bread into 1-inch cubes. Place in a large bowl, and set aside.

Melt butter in a large nonstick skillet over medium heat. Stir in onion, bell pepper, and celery; cook 5 minutes, stirring frequently. Stir in 3/4 cup broth, kielbasa, and next 5 ingredients (kielbasa through black pepper). Bring to a boil; cover, reduce heat, and simmer 5 minutes. Remove from heat. Pour vegetable mixture over corn bread, stirring well. Stir in the prunes and parsley. Combine remaining broth and eggs; pour over corn bread mixture, tossing well. Spoon stuffing into a 13 x 9-inch baking dish coated with cooking spray.

Cover and bake at 400° for 15 minutes. Uncover; bake an additional 15 minutes or until browned.

Nutritional Information

Calories:
214 (29% from fat)
Fat:
6.8g (sat 3.1g,mono 2.2g,poly 0.9g)
Protein:
8.1g
Carbohydrate:
31.5g
Fiber:
3.3g
Cholesterol:
94mg
Iron:
1.6mg
Sodium:
533mg
Calcium:
107mg
P.S. For more Prune and Dried Plum Education visit...http://californiadriedplums.org/ from Your Fitness and Nutrition Expert Natalie Pyles Enjoy my Health & Fitness Friends!!

Monday, January 4, 2010

Did you know Dried Fruits are High in Fiber?

Fruit of the Month: Dried Fruit

Photo of dried fruit

Drying is the oldest method of preserving food. The first European settlers in America often ate dried corn, apple, currants, grapes and meat. Sun drying of food was an easy way to prolong the life of food, but this form of dried food was different from what is available today. In different climates, the food dried differently because complete sun drying is dependent on very particular weather conditions. Drying eliminates moisture from the food resulting in a longer food life. Organisms that make food spoil require moisture to survive, so foods that have been completely dried have the longest life.

The methods of drying food, particularly fruits and vegetables, have become more sophisticated over time. The three most common methods used today are briefly described below:

  • Solar: Solar dehydration of food requires 3 to 5 consecutive days of 95 degrees or above and low humidity. This climate is found only in limited areas in the United States.
  • Oven: Foods are dried using a household kitchen oven. This method can be expensive as many hours are normally required to dry food. Oven dried foods are often times darker and more brittle than foods dried by other methods. This method is often suggested for first time dryers, as very little new equipment is required for this method.
  • Dehydrator: This type of drying produces the highest quality product. An electric dehydrator may be purchased and various sizes and levels of quality are generally available.

Dried fruits and vegetables are high in fiber and carbohydrates and low in fat. However, dried foods are more calorically dense than their fresh counterparts. The recommended serving size for dried fruits and vegetables is half that of fresh.

Vitamin C is one nutrient that is destroyed by heat. Pretreating food with citrus juice can help increase the vitamin C content of the dried food.


Dried Cranberries
Serving size 1/4 cup (30g)
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 25g 8%
Dietary Fiber 2g 7%
Sugars 20g
Protein 0g
Vitamin A 0%
Vitamin C 0%
Calcium 0%
Iron 0%

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


Sun Dried Tomatoes
Serving size 1/4 cup (14g)
Amounts Per Serving % Daily Value
Calories 35
Calories from Fat 5
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 280mg 12%
Total Carbohydrate 8g 3%
Dietary Fiber 2g 7%
Sugars 5g
Protein 2g
Vitamin A 2%
Vitamin C 8%
Calcium 2%
Iron 6%

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

Photo of dried pineappleSelection

For drying at home, select ripe fruits and vegetables for drying. Bruised fruit may be used if those areas are removed before drying. Do not use any food with mold on it for drying. Peel and slice food into 1/8 to 1/2 inch slices. The higher the water content, the larger the slice should be because the more it will shrink in drying.

Pretreating food before drying is a common practice, but not required. Dipping fruits into citrus juices (orange, lemon, or pineapple) helps avoid color changes. Vegetables are best dipped in diluted lemon juice before drying (1/4 cup lemon juice to 2 cups water).

Blanching is also recommended for certain vegetables (asparagus, green beans, broccoli, brussles sprouts, cauliflower, and peas). Blanch vegetables in boiling water for 1 to 3 minutes, or until the skin cracks.

If you choose to purchase dried fruit at the supermarket, you will generally find a good selection of the most popular fruits. A larger selection of items, especially dried vegetables, are often found at natural food stores. Most dried fruit is sold pre-packaged and may be found in either the fresh produce or canned food departments.

Dried fruits and vegetables are also sometimes available in the bulk foods section. Do not purchase any dried food with mold or an abnormal smell.

Storage

Whether dried at home or purchased, dried fruits and vegetables should be kept in an airtight container. Refrigeration is not necessary, but some people prefer the taste of cold dried food. Dried fruit may be frozen, but this sometimes affects the texture and taste of the food.

Shelf life varies from product to product, but most items will keep, if stored properly, for a minimum of one month. Some items, such as raisins, have a significantly longer shelf life of approximately a year or more.

Preparation

Generally, once a fruit or vegetable is dried, there is no additional preparation before using. Many recipes require the fruit or vegetable be sliced or diced, which is often easier when the item has been refrigerated overnight. Dried fruit and vegetables are commonly used in bread, desserts, granola, or as a topping.

Photo of sun-dried tomatoesFavorites

These are the most practical and common items to dry:

  • Fruit: Ripe apples, berries, cherries, peaches, apricots and pears
  • Vegetables: Peas, corn, peppers, tomatoes, onions, potatoes and green beans

Recipes

Sea Bass with Dried Fruit Salsa
Makes 4 servings

Each serving equals 1/2 cup of fruit or vegetables

Ingredients

4 (5 to 6 ounce) sea bass fillets, about 1-inch thick)
2 tsp olive oil
2 tsp ground coriander
1 tsp ground cumin
¼ tsp cinnamon
¼ tsp cayenne pepper
¾ tsp salt
¼ cup of each dried fruit, mango, papaya, cherry, and pineapple
1/3 cup apple juice or cider
2 Tbsp cider vinegar
2 Tbsp apricot jam
2 Tbsp chopped cilantro

Rub fish with olive oil. Combine coriander, cumin, cinnamon and cayenne pepper; mix well. Set aside ½ teaspoon of the mixture for the fruit salsa. Add salt to remaining mixture. Rub seasonings over both sides of fish. Heat a large nonstick skillet over high heat until hot. Add fish. Reduce heat to medium, cook 3–5 minutes or until fish is browned and seared. Turn fish over; cook about 5 minutes or until fish is slightly firm and flaky. Combine dried fruit, juice, vinegar and ½ teaspoon reserved seasoning mixture in a small saucepan or microwave-safe dish. Bring to a boil. Stir in jam. Let stand 5 minutes. Transfer fish to serving plates. Top with fruit salsa and sprinkle with cilantro.

Nutritional Analysis: Calories 337, Fat 6g, Calories from Fat 16%, Protein 28g, Carbohydrates 43g, Fiber 3g, Cholesterol 58mg, Sodium 241mg

Enjoy Your Healthy Educational tools, tips, recipes, and articles from Fitness Elements! HAPPY NEW YEAR!

Sunday, January 3, 2010

The Science of Oats from Fitness Elements!

We've known for many years – Quaker Oats are good for you. There's more than 25 years of clinical research to back it up. Whole grain Quaker Oats do more than fill you up with nourishing goodness. Quaker Oats are recognized for their cholesterol-lowering benefits, becoming the first specific grain approved to carry a health claim related to heart disease.

If you only thought Quaker Oats were just delicious for breakfast, get ready to find out all the ways you and your patients can experience the power of our amazing supergrain.

*3g of soluble fiber daily from oatmeal, in a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.

Science of Oats Topics

How Oats Work

You're probably familiar with cholesterol, as it's likely led to many conversations with my clients. But do you know how Quaker Oats actually helps lower cholesterol and removes some of it from the body? Learn about the incredible way oats work – then share the knowledge with your friends and family.


The Health Benefits of Whole Grains

From potentially helping to lower the risks of developing heart disease and diabetes to aiding with weight management, daily servings of whole grains as part of an overall healthy diet offer many benefits. Here is the information you will appreciate!


Some Commonly Asked Questions About Whole Grains

When you inquire about whole grains, be ready with the right responses. Our collection of frequently asked questions and answers will shed some light on whole grains, demonstrating that they don't just taste really good – they're really good for you too.


The Importance of Fiber

Whole grain foods that provide fiber, such as Quaker Oatmeal Weight Control and whole grain breads and cereals, can help fill you up and provide the essential nutrients the body needs. So fill up on the facts about fiber now.


What Are Whole Grains?

What's the difference between whole grains and refined grains? You may not know, but I can help you learn. Find out more about the benefits of whole grains versus refined grains – then help your family and friends get in the know too!


Increase Your Dietary Fiber Intake

Help your friends and family understand the importance of dietary fiber for their overall health and the health of their digestive system. Plus, share these five simple, delicious ways to boost the fiber in their diet.


P.S. Call for your FREE Dietary Consultation today 480-212-1947 so you can be well on Your way each and every day or e-mail fitnesselementsexpress@yahoo.com.

January is Oatmeal Month! What a great way to lower your cholesterol, get more Omega 3's and increase more Fiber all at Once!

Old-Fashioned Oatmeal Honey Apple Cake Recipe for You!

Yield: 16 servings (serving size: 1 cake piece and 1 tablespoon topping)

Ingredients

  • Cake:
  • 1 cup quick-cooking oats
  • 1 cup hot water
  • 1 1/2 cups all-purpose flour (about 6 3/4 ounces)
  • 2 teaspoons ground cinnamon
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 1/3 cups packed light brown sugar
  • 3/4 cup chunky applesauce
  • 1/3 cup honey
  • 2 large eggs
  • Cooking spray

  • Frosting:
  • 1/4 cup butter
  • 1/3 cup packed light brown sugar
  • 1/4 cup honey
  • 1/2 cup coarsely chopped almonds, toasted

  • Remaining ingredients:
  • 1 cup frozen fat-free whipped topping, thawed
  • Ground cinnamon (optional)

Preparation

1. Preheat oven to 350°.

2. To prepare cake, combine oats and 1 cup hot water in a small bowl; set aside.

3. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, 2 teaspoons cinnamon, baking soda, and salt. Combine 1 1/3 cups sugar, applesauce, 1/3 cup honey, and eggs in a large bowl; beat with a mixer at high speed 1 minute. Add oat mixture; beat at low speed until well blended. Add half of flour mixture to sugar mixture; beat well. Add remaining flour mixture; beat well. Spoon batter into an 11 x 7–inch baking dish coated with cooking spray. Bake at 350° for 48 minutes or until a wooden pick inserted in center comes out clean. Place dish on a wire rack.

4. To prepare frosting, melt butter in a small heavy saucepan over medium heat. Add 1/3 cup sugar and 1/4 cup honey; cook 2 minutes or until bubbly, stirring constantly. Stir in almonds. Quickly pour frosting over cake; spread evenly using a rubber spatula.

5. Preheat broiler.

6. Broil cake 1 minute or until frosting is bubbly and golden. Cool completely on a wire rack. Serve with whipped topping; sprinkle with ground cinnamon, if desired.

Nutritional Information

Calories:
255 (19% from fat)
Fat:
5.4g (sat 2.1g,mono 1.7g,poly 0.5g)
Protein:
3.4g
Carbohydrate:
48.9g
Fiber:
1.5g
Cholesterol:
34mg
Iron:
1.8mg
Sodium:
193mg
Calcium:
40mg
P.S. Here is the link to a ton of Healthier choice Oatmeal recipes for Your from Your Fitness and Nutrition Expert Natalie Pyles!
See more recipe results on MyRecipes.com

Saturday, January 2, 2010

10 Healthy Eating Resolutions from Fitness Elements!


1. Try Something New

Life is short, the menu is long, and the odds favor the adventurous eater. Variety ensures a nutrient-rich diet and a much happier diner. Eat your way through the color palette―in foods, each color reflects a different set of key nutrients that your body needs. Experiment with different cooking methods to entertain your palate, expose your family to exciting new dishes, and keep yourself learning and growing as a cook. You'll never run out of new things to try and never, ever, grow bored.

Next2. Choose Healthy Fats

Tools and Recipes:
Life is short eating and exercising is a way of life so make it fun and flavorful! You will never go wrong from Your Fitness & Nutritional Expert Natalie Pyles have a healthy and happy day!

Welcome..........

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

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

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

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Hello There My Healthy and Fit Friends!

Hello There My Healthy and Fit Friends!
It is me Natalie Pyles

Fitness Elements Express would love for you to be the next Body Breakthrough!

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    About Natalie Pyles and how Fitness Elements Express began

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

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    Ways to contact Natalie Pyles and Fitness Elements Express

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



    Toll free-1-888-539-1651



    Office -480-212-1947



    fax- 623-399-4199




    Mobile- 480-544-5502



    http://www.fitnesselementexpress@yahoo.com/



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