Happy New Year! Make 2010 the Best Year Ever for all your Dreams to come true!

HAPPY NEW YEAR TO ALL MY HEALTH & FITNESS FRIENDS

I wish you all the very BEST in 2010!!

New Years Buffet Solution for You from Fitness Elements!

Skip the big, blow-out New Year's Eve party this year, opt out of the frenzy, and start the year in a more intimate fashion with a close group of friends and family. You can pay homage to this special night by sending invitations encouraging your guests to dress elegantly, and, of course, by toasting the occasion with plenty of Champagne.

Choose a selection of buffet appetizers like the Cherry Chutney Cheese Torte and little Roast Pork Sandwiches. As the party progresses, bring out different hot hors d'oeuvres. This helps to keep the party lively and your guests well fed throughout the evening as they nibble stuffed mushrooms, salmon skewers, and other tidbits. These mostly make-ahead dishes allow you to relax and enjoy the fun, too. Each recipe makes at least 12 servings, so you can mix and match dishes to suit the size of your party. For the perfect celebratory piece de resistance, serve the Chocolate Fondue at midnight. It is blissful paired with a glass of bubbly.

P.S. Try the lower calorie Roast Pork Sandwiches as a great News Years Eve party food solution! Happy New Year's my Health & Fitness friends! Be safe and have lots of fun!

10 Healthy Habits for 2010 from Fitness Elements!

Healthy Habit #1

Fuel Up Your Body on Whole Grains

Simply swapping to whole grains yields big health benefits. Go beyond white rice, white bread, and pasta this year and dish up nutrient-rich whole grains. Making a simple swap such as choosing brown rice, whole grain bread, or whole-wheat pasta will lead to improved cardiovascular function and reduce the risk of certain cancers and stroke. Make a mini resolution to be adventurous and try some less familiar grains like quinoa, wheat berries, and buckwheat groats. And of course, keep the favorites like oatmeal and air-popped popcorn on-hand to round out the recommended 3 (1-ounce) servings per day.

Have a Healthy & Happy Holiday Season from your Fitness & Nutrition Expert Natalie Pyles!

Last Minute Low Calorie Healthy Holiday Gift tips from Fitness Elements!

Olives

Health benefits: Monounsaturated fats. They’re also low in calories; one serving of five kalamata olives is about 25 calories. However, olives are high in sodium, so cut back on salty foods elsewhere. Latest research: Most studies researched the use of olive oil, which, like olives, is a rich source of heart-healthy monounsaturated fats. Other compounds may have a cardio-protective effect. Extra- virgin olive oil was found to have higher levels of polyphenols than refined oils, and resulted in greater increases of HDL (“good”) cholesterol. In addition, the polyphenols may help prevent the arterial inflammation caused by LDL. Serving size: Approximately 5 to 6 large or jumbo olives, 10 small olives, 5 kalamata olives, or a heaping tablespoon of sliced or chopped olives.

Thanks again for a Wonderful year and season from your Fitness & Nutrition Expert Natalie Pyles!

Have a very Merry Christmas and Wonderful Holiday Season! Lots of Love from Fitness Elements! Thanks for all of You who support me I am so very Thankful and appreciative!

Sincerely Your Friend in Health & Fitness,

Natalie Pyles

Amazing Amaretto!

Gifts From the Kitchen of Fitness Elements!

Package these crunchy cookies in a gift box with a pound of your favorite coffee beans. Look for almond paste on your supermarket's baking aisle, and for best results, don't substitute marzipan, which is sweeter and more finely textured, in place of the paste.

Yield: 40 cookies (serving size: 1 cookie)

Ingredients

• 1 cup granulated sugar
• 1 (7-ounce) package almond paste
• 1 teaspoon amaretto (almond-flavored liqueur)
• 2 large egg whites
• 1/4 cup turbinado sugar

Preparation

Preheat oven to 350°.

Place granulated sugar and almond paste in a large bowl; beat with a mixer at medium speed until almond paste is broken into small pieces. Add amaretto and egg whites; beat on high speed 4 minutes or until smooth. Chill batter for 20 minutes.

Drop batter by teaspoonfuls 1 inch apart on parchment paper-lined baking sheets. Sprinkle evenly with turbinado sugar. Bake at 350° for 10 minutes or until edges of cookies are golden brown. Cool completely on pans; carefully remove cookies from parchment. Cool on wire racks.

Nutritional Information

Calories:

48 (26% from fat)

Fat:

1.4g (sat 0.1g,mono 0.9g,poly 0.3g)

Protein:

0.6g

Carbohydrate:

8.6g

Fiber:

0.2g

Cholesterol:

0.0mg

Iron:

0.1mg

Sodium:

3mg

Calcium:

9mg

Overnight Caramel French Toast for Your Holiday Brunch from Fitness Elements!

"This is one of my favorite holiday brunch dishes because it can be prepared the night before and popped in the oven to bake the next morning. I adapted it from a family favorite by reducing the amount of butter and eggs, and switching to low-fat milk; it still tastes decadent and rich." -Vanessa Johnson

Yield: 10 servings (serving size: 1 piece)

Ingredients

• 1 cup packed light brown sugar
• 1/2 cup light-colored corn syrup
• 1/4 cup butter
• Cooking spray
• 10 (1-ounce) slices French bread (soft bread such as Pepperidge Farm)
• 2 1/2 cups 1% low-fat milk
• 1 tablespoon all-purpose flour
• 1 1/2 teaspoons vanilla extract
• 1/4 teaspoon salt
• 2 large eggs
• 2 tablespoons granulated sugar
• 1 teaspoon ground cinnamon

Preparation

Combine first 3 ingredients in a small saucepan. Cook over medium heat 5 minutes or until mixture is bubbly, stirring constantly. Pour mixture evenly into a 13 x 9-inch baking dish coated with cooking spray.

Arrange bread slices in a single layer over syrup in dish.

Combine milk and next 4 ingredients (through eggs) in a large bowl, stirring with a whisk. Pour egg mixture over bread slices. Cover and refrigerate for 8 hours or overnight.

Preheat oven to 350°.

Combine 2 tablespoons granulated sugar and cinnamon. Sprinkle evenly over bread.

Bake at 350° for 50 minutes or until golden. Let stand for 5 minutes before serving.

Nutritional Information

Calories:

314 (21% from fat)

Fat:

7.2g (sat 3.2g,mono 2.8g,poly 0.6g)

Protein:

6.2g

Carbohydrate:

57.4g

Fiber:

1.1g

Cholesterol:

57mg

Iron:

1.6mg

Sodium:

360mg

Calcium:

128mg

Tip: Just try to reduce extra calories, fats , sugars and sodium by using light or extra light versions you won't miss the taste I promise! Who loves ya from Your Fitness & Nutritional Expert Natalie Pyles!

Wine and Spirits Healthy Holiday Tips!

Wine and Spirits

Health benefits: In moderation, alcoholic beverages can help reduce cholesterol, maintain healthful blood pressure levels, and control arterial inflammation. Red wine contains varying amounts of resveratrol, an antioxidant from grape skins that can help reduce blood clotting by decreasing platelet aggregation.
Latest research: There’s no doubt that drinking to excess harms the liver. But a recent study reports that modest consumption may help prevent the most common liver disease in the United States, Non-Alcoholic Fatty Liver Disease (NAFLD). In the study, those who consumed one glass of wine a day reduced the risk of NAFLD by 50 percent.
How much to enjoy: One serving per day for women, up to two for men. One serving of alcohol is one 4- to 6-ounce glass of wine, one 12-ounce beer, or 1 ounce of alcohol (liquor such as gin, vodka, whiskey, or the like).

Tip: From Your Nutrition Expert Natalie Pyles Alcohol is its own calorie category Now being 7 calories. Calories do count remember input versus output!

Example: Fat 9 grams, carbs 4 grams, protein 4 grams, and alcohol 7 grams I hope this helps you my health and fitness friends!

Holiday Eating Tips Busted!

The Truth about Holiday Eating

'Tis the season for temptations, but few holiday food myths hold true. We stick a fork in the top three.

Common eating myths, such as "unavoidable" holiday weight gain, may deter you from enjoying your favorite foods this time of year. Don't let them. Here's good advice to help you maintain your healthful eating habits-and your waistline.

Myth #1: Most people put on five to seven pounds during the holidays.
Reality: The average weight gain during the six-week span from Thanksgiving to New Year's is just under one pound, according to a yearlong study of nearly 200 people published in The New England Journal of Medicine. Even though enjoying delicious holiday dishes might not increase your waistline by as much as you'd expect, calorie consciousness is still important.

Eat-smart strategy: Many common holiday foods-sweet potatoes, dried fruit, and turkey, to name a few-are nutritious options when enjoyed in moderation. Sneak in a little extra physical activity every day to burn off additional calories and benefit from the stress-reducing effects of exercise.

Myth #2: Eat a lot of turkey, and you'll be snoozing shortly.
Reality: Studies have linked L-tryptophan-an essential amino acid found in cooked turkey-to a feeling of sleepiness, but it's unlikely that eating turkey during the holidays will have a sedating effect, says Milton Stokes, R.D., a spokesperson for the American Dietetic Association. In order for L-tryptophan to cause sleepiness, research has shown that it needs to be eaten alone, on an empty stomach. "Protein and other nutrients found in turkey interfere with the absorption of this amino acid, inhibiting the sleep-inducing effect," Stokes says.

The real reason a nap is so appealing after any big meal is the large amount of energy required to digest it, Stokes says. During the process, blood is diverted away from the nervous system and to the digestive system-where it's needed to help break down food and absorb nutrients. "It's no wonder people are left feeling less energetic, fatigued, and even foggy-headed," Stokes says. Your body signals you to rest because it has a lot of work to do.

Eat-smart strategy: One way to avoid a post-meal energy drain is to approach a big dinner with an appetite that's in check. Avoid eating smaller-than-normal portions for breakfast and lunch, which may leave you feeling ravenous at dinner and prompt you to eat more than normal, Stokes says.

Myth #3: Great cooks and festive parties place our willpower at risk.
Reality: Research indicates that it's not the parties that prompt us to eat, but being around friends and family that may lead to diet missteps. In a study conducted at Pennsylvania State University in University Park, researchers found that dining in a group causes the average person to eat 44 percent more calories than they normally would eating alone. "When you're socializing, it's natural to lose track of what and how much you're eating," says Barbara Rolls, Ph.D., professor of nutritional sciences at Pennsylvania State University. "Since the number of distractions will most likely be greater, a holiday party can increase the tendency to overeat even more than just going out to dinner with friends."

Eat-smart strategy: Mindful eating is key to maintaining your equilibrium during social situations. Since you don't want to offend by skipping your host's offerings, try taking a smaller serving. Make a conscious effort to balance your plate with plenty of fruits and veggies, and a healthy portion-about three to four ounces-of protein, Rolls says. Also, take a second to look at every bite before you eat it. This psychological connection will help you keep a mental checklist of how much you're consuming.

I hope these simple but true strategies help you this holiday season!

Have a healthy and happy holiday!

Are You looking for Healthful Holiday treats with Benefits?

Holiday Treats with Health Benefits

Nuts

Health benefits: Mono- and polyunsaturated fatty acids―the types of fats that have been linked to heart-health benefits. All nuts contain quality protein and fiber, and are excellent sources of vitamin E, folate, and magnesium. English walnuts are a rich source of omega-3 fatty acids that may help reduce the risk for cardiovascular disease by decreasing arterial inflammation.
Latest research: People who eat nuts often have lower risk of heart disease. One study shows that eating a small handful (about 11/2 ounces) of macadamia nuts daily helped reduce total cholesterol by 9.4 percent and LDL (“bad”) cholesterol by 8.9 percent. Macadamia nuts are higher in monounsaturated fats than other tree nuts. These fats play an important role in regulating cholesterol and keeping levels optimal.
How much to enjoy: 1 to 11/2 ounces, or roughly 1/4 to 1/3 cup. Eat enough to cover the palm of your hand.

I hope these Healthful Holiday tips help You!

Looking for the Ultimate Holiday Weight Gaining Tips?

How to Avoid Holiday Weight Gain

Enjoy festive meals without gaining a single pound. The MyRecipes registered dietitians share their best strategies for navigating the holiday dinner table.

Putting on a few pounds after a round of holiday meals is not inevitable if you use a few of these simple eating strategies.

• Don't skip breakfast. If you starve yourself all day in anticipation of the big meal, you're more likely to overeat and feel uncomfortable. You might want to eat a lighter breakfast than normal, but don't skip it.

• If you're asked to contribute to the meal, bring a low-fat or low-calorie dish that you know you can enjoy without guilt. Fresh veggies and dips, fresh fruit, low-calorie casseroles or low-fat fruit desserts are always good options.

• Drink as much water as you can before and during the meal.

• Replace pre-meal nibbling by sipping water or a low-calorie beverage and munching on fresh veggies and healthy dip.

• Get at the end of the line if the meal is being served buffet-style. That will give you less time to go back for seconds.

• Fill up your plate with low-fat items such as white meat turkey, roasted vegetables, green salads, and either fresh fruit or a fruit dessert.

• Go easy on the veggies covered in cheese and breadcrumbs.

• Select a whole grain roll if they're available and leave off the butter.

• Use a salad plate instead of a large dinner plate to help with portion control.

• Keep healthy proportions in mind as you fill your plate: One half of your plate should be vegetables, one fourth protein, and one fourth carbohydrate.

• Keep up with the calories you drink. One 5-ounce glass of white wine has about 145 calories.

• Finish your meal with a cup of hot tea or coffee. While you're sipping, you'll have time to receive the signal from your body that it's full.

• Practice saying, ''No, thank you. I've had plenty.'' And mean it.

• Excuse yourself from the table after the meal so you won't be tempted to keep nibbling. If possible, go outside and take a brisk walk.

• Volunteer for a clean-up chore that is away from the kitchen so you won't be tempted to keep eating.

For more tips on holiday weight control:
How to Prevent Holiday Pounds
100-Calorie Snacks
11 Simple Ways to Cut Calories

P.S. Fitness Elements will help you anytime with resources and a FREE 1 on 1 Nutritional Consultation with Natalie Pyles your Nutrition Expert call today 480-212-1947 or email fitnesselementsexpress@yahoo.com

Happy Holidays!

Healthy Holidays Continue from Fitness Elements! Peppermint Hot Chocolate Anyone?

Peppermint Stick Hot Chocolate

Make a traditional cup of hot chocolate fit for the holidays by serving it with candy canes. The candy cane is not only for decoration – it also adds flavor to the hot chocolate as it melts in the mug.

For an adults-only party, consider spiking this drink with mint liqueur, such as peppermint schnapps or crème de menthe.

Yield: 12 servings (serving size: 3/4 cup hot chocolate, 1 candy cane, 1 tablespoon marshmallows)

Ingredients

• 8 cups 2% reduced-fat milk
• 3/4 cup packed dark brown sugar
• 1/3 cup unsweetened cocoa
• 1 teaspoon vanilla extract
• 1/8 teaspoon ground nutmeg
• 3 ounces semisweet chocolate, finely chopped
• 12 candy canes
• 3/4 cup miniature marshmallows
• Whole grated nutmeg (optional)

Preparation

Combine milk, brown sugar, cocoa, vanilla, nutmeg, and semisweet chocolate in a large saucepan over medium-low heat. Cook 25 minutes or until chocolate melts and mixture is smooth, stirring occasionally. Serve with candy canes and marshmallows. Garnish with whole grated nutmeg, if desired.

Nutritional Information

Calories:

194 (18% from fat)

Fat:

3.9g (sat 2.3g,mono 0.0g,poly 0.0g)

Protein:

7g

Carbohydrate:

34g

Fiber:

0.8g

Cholesterol:

10mg

Iron:

0.6mg

Sodium:

96mg

Calcium:

32mg

What a Way to open up and Breathe Peppermint is known for that! Enjoy my Health & Fitness Friends! Have a Great day!

100 Calories or Less Holiday Helpers from Fitness Elements!

Holiday Appetizers Under 100 Calories from Fitness Elements!

Lighten up your holiday parties with these slimmed-down appetizer favorites, all 100 calories or less per serving.

Smoked Salmon and Cheese Mini Twice-Baked Potatoes

The entire recipe can be prepared ahead and then baked just before serving. These two-bite, stuffed potatoes are a great way to satisfy your craving for cheesy, high-fat potato skins without blowing your healthy eating plan.

Category Finalist, Starters and Drinks. "I love Ireland and the country's wonderful food. When I think of Irish food, the first items that come to mind are potatoes, salmon, and cheese." --Abigail McMahon, Sherman Oaks, CA

Yield: 12 servings (serving size: 1 stuffed potato half)

Ingredients

• 6 small Yukon gold or red potatoes (about 2 pounds)
• 1 teaspoon olive oil
• 1/2 teaspoon salt, divided
• Cooking spray
• 2 tablespoons fat-free milk
• 1 tablespoon butter
• 1/2 teaspoon black pepper
• 1/2 cup (2 ounces) finely grated white cheddar cheese
• 2 tablespoons finely chopped smoked salmon (1 ounce)

Preparation

Preheat oven to 400°.

Rub potatoes with oil; sprinkle with 1/4 teaspoon salt. Place potatoes on a jelly-roll pan coated with cooking spray. Bake at 400° for 35 minutes or until tender. Remove from oven; cool 10 minutes.

Cut potatoes in half crosswise; cut off a small portion of the rounded edge so the potato will stand upright. Carefully scoop out about 1 teaspoon pulp from each half, leaving the shells intact. Combine potato pulp, milk, butter, pepper, cheese, and remaining 1/4 teaspoon salt in a bowl. Spoon about 1 heaping teaspoon potato mixture into each potato shell. Arrange stuffed potatoes on a jelly-roll pan; top each with 1/2 teaspoon chopped salmon. Bake at 400° for 15 minutes or until thoroughly heated.

Nutritional Information

Calories:

96 (27% from fat)

Fat:

2.9g (sat 1.7g,mono 0.6g,poly 0.1g)

Protein:

3.5g

Carbohydrate:

13.6g

Fiber:

0.9g

Cholesterol:

8mg

Iron:

0.7mg

Sodium:

159mg

Calcium:

37mg

Enjoy the Nutritional Advice and Remember Input & Output are a Factor Love ya Natalie Pyles Your Nutrition & Fitness Expert!

Day 13 of Your Healthy Cookie Countdown from Fitness Elements! Are you putting together Your Holiday Cookbook yet? Just a Hint!

Dark Chocolate-Dipped Anise Biscotti

Biscotti is a wonderful everyday treat, but the addition of licorice-flavored anise plus a dip in dark chocolate turns them into something special. This is a great make-ahead recipe (freeze for up to a month, then dip in chocolate after thawing). Plus, biscotti is a hardy cookie that travels well in the mail, if you wish to ship them as a gift.

The heady licorice flavor of aniseed is tempered by a decadent, generous dip in dark chocolate. Bake these up to one week ahead, and store in an airtight container. Or you can make them up to a month ahead, freeze, and dip them in chocolate after thawing.

Yield: 22 biscotti (serving size: 1 biscotto)

Ingredients

• 1 1/2 cups all-purpose flour (about 6 3/4 ounces)
• 1 teaspoon aniseed
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 3/4 cup sugar
• 2 tablespoons butter, softened
• 2 large eggs
• Cooking spray
• 3 ounces premium dark chocolate, coarsely chopped

Preparation

Preheat oven to 350°.

Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, aniseed, baking soda, and salt, stirring well with a whisk. Place sugar and butter in a large bowl; beat at medium speed with a mixer until blended (about 2 minutes). Add eggs, one at a time, beating well after each addition. Add flour mixture to sugar mixture, beating just until blended. Turn dough out onto a lightly floured surface, and knead lightly 7 times. Shape the dough into a 12-inch-long roll. Place roll on a baking sheet coated with cooking spray; pat to 1-inch thickness. Bake at 350° for 40 minutes. Remove roll from baking sheet; cool 10 minutes on a wire rack.

Reduce oven temperature to 300°.

Cut roll crosswise into 22 slices. Place, cut sides down, on baking sheet. Bake at 300° for 10 minutes. Turn cookies over; bake an additional 10 minutes (cookies will be slightly soft in center but will harden as they cool). Cool cookies completely on wire rack.

Heat chocolate in a small heavy saucepan over low heat for 5 minutes or until melted; stir. Dip cookies, top sides down, in chocolate; allow excess chocolate to drip back into pan. Place cookies, chocolate sides up, on a baking sheet. Let stand 1 hour or until set.

Nutritional Information

Calories:

83 (24% from fat)

Fat:

2.2g (sat 1.2g,mono 0.5g,poly 0.1g)

Protein:

1.6g

Carbohydrate:

14.6g

Fiber:

0.3g

Cholesterol:

23mg

Iron:

0.6mg

Sodium:

69mg

Calcium:

5mg

I hope You Enjoy Your Healthier choice for Your Recipes this year with the daily Cookie Countdown from Fitness Elements! Have a healthy & happy day!

Healthy Holiday Cookie Countdown Day 12 from Fitness Elements!

Bittersweet Chocolate Meringues

Studded with bits of bittersweet chocolate, these delicate meringues are wonderfully light and easy to make. (This recipe uses just five ingredients – egg whites, cream of tartar, sugar, salt, and bittersweet chocolate.)

Bring these delicate, crisp cookies out on a tray at the end of the evening with little to-go cups of coffee--a great send-off from a successful party.

Yield: 12 servings (serving size: 4 meringues)

Ingredients

• 1/8 teaspoon salt
• 1/8 teaspoon cream of tartar
• 3 large egg whites
• 1/2 cup sugar
• 1/4 cup finely chopped bittersweet chocolate

Preparation

Preheat oven to 225°.

Line 2 baking sheets with parchment paper; set aside.

Place first 3 ingredients in a large bowl, and beat with a mixer at high speed until foamy. Add sugar, 1 tablespoon at a time, beating until stiff peaks form. Beat for 1 minute at high speed or until mixture is shiny. Gently fold in chocolate.

Spoon mixture into a large zip-top plastic bag. Snip a 1/4-inch hole in 1 bottom corner of bag. Pipe 24 (4-inch-long) zigzag shapes onto each prepared pan.

Bake at 225° for 30 minutes with 1 pan on bottom rack and 1 pan on second rack from top. Rotate pans; bake an additional 30 minutes or until dry to the touch. Cool on pans 30 minutes on wire racks. Carefully remove meringues from paper; cool completely on wire racks.

Note: Store meringues in an airtight container at room temperature for up to two weeks.

Nutritional Information

Calories:

54 (18% from fat)

Fat:

1.1g (sat 0.6g,mono 0.4g,poly 0.0g)

Protein:

1.1g

Carbohydrate:

10.7g

Fiber:

0.2g

Cholesterol:

0.0mg

Iron:

0.1mg

Sodium:

39mg

Calcium:

2mg

I Hope You continue to Enjoy Your Healthy & Happy Holidays from Your Nutrition Expert Natalie Pyles!

Healthy Holiday Day 11 Cookie Countdown!

Baked Soufganiyot

Because Hanukkah commemorates a miracle involving oil, fried foods are traditional. In Israel, jelly donuts called soufganiyot are one of the most popular Hanukkah treats. But deep-frying isn’t exactly the Cooking Light way, so we created this baked version―essentially a fluffy sweet roll filled with jam and topped with powdered sugar. Use your favorite flavor of jam, or try a more exotic filling like chocolate ganache or dulce de leche.


Israelis enjoy jelly-filled donuts, called soufganiyot (soof-GHAHN-ee-yote), during Hanukkah. The donuts traditionally are fried, but we bake them to trim calories. We found using a plastic condiment bottle (available at supermarkets and kitchen supply stores) is the easiest way to fill the donuts with jelly. Serve this as a snack during Hanukkah. It's not part of our menu because it contains milk; kosher law prohibits serving milk and meat at the same meal. Store at room temperature up to two days.

Yield: 8 servings (serving size: 2 rolls)
Ingredients

* 1 1/2 teaspoons dry yeast
* 3/4 cup warm 1% low-fat milk, divided
* 6 tablespoons granulated sugar
* 1 tablespoon butter, softened
* 1 teaspoon grated orange rind
* 1/2 teaspoon vanilla extract
* 1/2 teaspoon kosher salt
* 1 large egg
* 14.5 ounces all-purpose flour, divided (about 3 1/4 cups)
* Cooking spray
* 3/4 cup strawberry jam
* 1 tablespoon powdered sugar

Preparation

1. Dissolve yeast in 1/2 cup warm milk in a large bowl; let stand 5 minutes or until foamy. Add remaining 1/4 cup warm milk, granulated sugar, and next 5 ingredients (through egg); beat with a mixer at medium speed until blended (butter will not be completed melted). Weigh or lightly spoon flour into dry measuring cups; level with a knife. Add 9 ounces (about 2 cups) flour to yeast mixture; beat at medium speed until smooth. Stir in 4 1/2 ounces (about 1 cup) flour to form a soft dough. Turn dough out onto a floured surface. Knead dough until smooth and elastic (about 8 minutes); add enough of remaining 1 ounce (about 1/4 cup) flour, 1 tablespoon at a time, to prevent dough from sticking to hands (dough will feel sticky).

2. Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 1 hour or until doubled in size. (Gently press two fingers into dough. If indentation remains, dough has risen enough.) Punch dough down; cover and let rest 5 minutes. Divide dough into 16 portions, rolling each portion into a ball.

3. Place dough balls on a large baking sheet lined with parchment paper. Cover and let rise 45 minutes or until dough is doubled in size.

4. Preheat oven to 375°.

5. Uncover balls. Bake at 375° for 14 minutes or until browned. Remove from pan; cool completely on a wire rack.

6. Make a pocket in each roll using the handle of a wooden spoon, pushing to but not through the opposite end. Fill with about 2 teaspoons jam, using plastic condiment bottle or a piping bag. Sprinkle rolls with powdered sugar.
Nutritional Information

Calories:
316 (7% from fat)
Fat:
2.5g (sat 1.4g,mono 0.8g,poly 0.2g)
Protein:
6.8g
Carbohydrate:
66g
Fiber:
1.4g
Cholesterol:
32mg
Iron:
2.6mg
Sodium:
148mg
Calcium:
33mg

Have a great Day from Fitness Elements! I hope you are enjoying the Holidays!

Day 10 Healthy Holiday Cookie Recipes from Fitness Elements!

White Chocolate, Strawberry, and Oatmeal Cookies


These simple drop cookies incorporate white chocolate chips and dried strawberries for a little something different. Send them to school as a treat for teacher, or make them for your next cookie swap.



A mere one-quarter cup of butter yields crispy, light cookies and keeps calories in check. Dried strawberries lend fiber, color, and subtle sweetness. You can find them in larger supermarkets, or substitute raisins or dried cranberries. Because the dough is heavy, we used a sturdy stand mixer. You can use a hand mixer to cream the butter and sugar, then stir in the remaining ingredients by hand.

Yield: 2 dozen (serving size: 1 cookie)
Ingredients

* 3/4 cup all-purpose flour (about 3 1/3 ounces)
* 1 cup regular oats
* 1/2 teaspoon baking soda
* 1/4 teaspoon salt
* 3/4 cup packed brown sugar
* 1/4 cup butter, softened
* 1 teaspoon vanilla extract
* 1 large egg
* 3/4 cup coarsely chopped dried strawberries
* 1/3 cup premium white chocolate chips (such as Ghirardelli)
* Cooking spray

Preparation

Preheat oven to 350°.

Lightly spoon flour into a measuring cup; level with a knife. Combine flour, oats, baking soda, and salt; stir with a whisk. Place sugar and butter in the bowl of a stand mixer; beat at medium speed until well blended (about 3 minutes). Add vanilla and egg; beat well. Gradually add flour mixture, beating until blended. Add strawberries and chips; beat at low speed just until blended.

Drop dough by tablespoonfuls 2 inches apart onto baking sheets coated with cooking spray. Bake at 350° for 12 minutes or until lightly browned. Remove from oven; cool on pan 1 minute. Remove cookies from pan; cool completely on wire racks.
Nutritional Information

Calories:
98 (30% from fat)
Fat:
3.3g (sat 2.1g,mono 0.6g,poly 0.2g)
Protein:
1.2g
Carbohydrate:
16g
Fiber:
0.6g
Cholesterol:
14mg
Iron:
0.5mg
Sodium:
73mg
Calcium:
11mg



To All my Health & Fitness Friends Day 10 of Your Healthy Holiday Cookie Countdown! Enjoy!

Holiday Healthy Cookie Countdown Continues! Day 9 From Fitness Elements!

Maple Date Bars

Moist and chewy, these date-filled bars make a satisfying afternoon snack or a nice treat to bring into the office. They travel well, since you can let them cool in the baking pan and carry them. Or, for a prettier package, place them in a cookie tin divided by sheets of parchment paper.



Wrap these moist bars individually, or place them in a cookie tin between layers of wax or parchment paper.

Yield: 20 servings (serving size: 1 bar)
Ingredients

* 1 3/4 cups finely chopped pitted dates (about 12 ounces)
* 3/4 cup water
* 1/3 cup maple syrup
* 1 teaspoon grated lemon rind
* 2/3 cup sugar
* 1/2 cup butter, softened
* 1 cup all-purpose flour (about 4 1/2 ounces)
* 1 cup regular oats
* 1/4 teaspoon baking soda
* 1/4 teaspoon salt
* Cooking spray

Preparation

Combine dates, water, and maple syrup in a heavy saucepan over medium heat. Bring to a boil; cook 12 minutes or until most liquid is absorbed, stirring frequently. (Mixture will look like jam.) Stir in rind; cool completely.

Preheat oven to 400°.

Beat sugar and butter with a mixer at medium speed until smooth. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, oats, baking soda, and salt. Stir flour mixture into sugar mixture (mixture will be crumbly). Press 2 cups flour mixture into bottom of a 13 x 9-inch baking pan coated with cooking spray. Spread date mixture over flour mixture. Sprinkle with remaining flour mixture. Bake at 400° for 20 minutes or until golden brown. Cool completely in pan on a wire rack.
Nutritional Information

Calories:
162 (28% from fat)
Fat:
5g (sat 2.3g,mono 2g,poly 0.3g)
Protein:
1.6g
Carbohydrate:
29.5g
Fiber:
1.8g
Cholesterol:
12mg
Iron:
0.7mg
Sodium:
78mg
Calcium:
14mg

Have a Healthy and Happy Holiday Season my Health & Fitness Friends!

December 7th is National Pearl Harbor Remembrance Day! Thanks from Fitness Elements to the Brave Men and Women who Fought for our Country!

President Franklin D. Roosevelt declared December 7, 1941, a "date which will live in infamy." With over 3,500 Americans killed or wounded, the surprise attack by the Imperial Japanese on Pearl Harbor was an attempt to break the American will and destroy our Pacific Fleet. They succeeded in doing neither. On National Pearl Harbor Remembrance Day, we pay tribute to the brave men and women who made the ultimate sacrifice for our country, and we honor all those who selflessly served our Nation at home and abroad during World War II.

On a tranquil Sunday morning, as war raged around the globe, the attack on Pearl Harbor effectively ended American isolation -- thrusting our Nation into action. Japanese airplanes had launched an unprovoked assault on our military with immense firepower, and our service members valiantly answered the call. They defended their positions, fought back against the attackers, and cared for the wounded. In that darkest hour, men and women who had considered themselves ordinary found within themselves the ability to do something extraordinary. And in the months and years that followed, Americans all across the country would respond to Pearl Harbor with firm resolve, many joining our Armed Forces to defend our shores and our freedom.

This courage is not uncommon in the story of America -- a story of heroes whose sacrifice and valor speak to their love of comrades and country; and whose goodness guides our quest for lasting peace. Today, and every day, we draw strength from the moment when the best among us defended an island and a Nation from the onslaught of tyranny, and forever altered the course of our history.

The Congress, by Public Law 103-308, as amended, has designated December 7 of each year as "National Pearl Harbor Remembrance Day."

NOW, THEREFORE, I, BARACK OBAMA, President of the United States of America, do hereby proclaim Monday, December 7, 2009, as National Pearl Harbor Remembrance Day. I encourage all Americans to observe this solemn day of remembrance with appropriate ceremonies and activities. I urge all Federal agencies and interested organizations, groups, and individuals to fly the flag of the United States at half-staff this December 7 in honor of those American patriots who died as a result of their service at Pearl Harbor.

IN WITNESS WHEREOF, I have hereunto set my hand this fourth day of December, in the year of our Lord two thousand nine, and of the Independence of the United States of America the two hundred and thirty-fourth.

Thanks so Much for the sacrifice You made for us You will always be remembered!

Smarter Orange-Infused Cherry-Almond Biscotti from Fitness Elements!

Orange-Infused Cherry-Almond Biscotti
Biscotti is a smart thing to have on hand for unexpected guests. Great with coffee or tea, they can be made up to a week in advance and stored in an airtight container. The flavors of dried cherries, oranges, and almonds lend a refreshing fruit twist to this version.


You can make these cookies up to a week ahead and store them at room temperature in an airtight container. When buying dried cherries, look for those without added sugar. Serve with coffee or tea.

Yield: 40 biscotti (serving size: 1 biscotto)
Ingredients

* 1 3/4 cups all-purpose flour (about 7 1/2 ounces)
* 1 cup whole wheat pastry flour (about 5 1/8 ounces)
* 1 cup sugar
* 2 teaspoons baking powder
* 3/4 teaspoon salt
* 1 tablespoon grated orange rind
* 2 tablespoons melted butter
* 1 tablespoon fresh orange juice
* 1/2 teaspoon almond extract
* 3 large eggs
* 3/4 cup dried sweet cherries, chopped
* 3/4 cup slivered almonds, toasted and chopped
* Cooking spray (optional)

Preparation

Preheat oven to 350°.

Lightly spoon flours into dry measuring cups; level with a knife. Combine flours, sugar, baking powder, and salt in a large bowl; stir with a whisk. Combine rind, butter, juice, almond extract, and eggs in a bowl; stir with a whisk. Add egg mixture to flour mixture; stir until a soft dough forms. Stir in cherries and almonds. Turn dough out onto a lightly floured surface; knead lightly 8 times. Divide dough in half. Shape each portion into an 11-inch-long roll. Place rolls 4 inches apart on a baking sheet coated with cooking spray or lined with parchment paper.

Bake at 350° for 25 minutes or until golden. Remove the rolls from pan, and cool for 10 minutes on a wire rack. Cut each roll diagonally into 20 (1/2-inch) slices. Carefully stand slices upright on baking sheet.

Reduce oven temperature to 325°.

Bake biscotti for 20 minutes or until almost firm (biscotti will be slightly soft in center but will continue to harden as they cool). Remove from baking sheet; cool completely on a wire rack.
Nutritional Information

Calories:
83 (23% from fat)
Fat:
2.1g (sat 0.5g,mono 1g,poly 0.4g)
Protein:
2g
Carbohydrate:
14.3g
Fiber:
1.1g
Cholesterol:
17mg
Iron:
0.6mg
Sodium:
79mg
Calcium:
26mg

Only 17 More Days Away Until Christmas Enjoy Your Healthy Cookie Countdown!

Holiday Healthy Cookie Countdown with Fitness Elements!

Coconut Meringues Anyone?

They've got just 25 calories apiece, so you can get more kick out of your calorie count with these light-as-air treats. Not your average meringues, these get a kick of flavor from flaked sweetened coconut, coconut extract, and unsweetened cocoa. Plus, they're easy and fun to make.


Toasting the coconut enhances its flavor. For information about making meringues in advance and storing them for a party, see the recipe for Chocolate, Coconut, and Almond Snowdrops.

Yield: 31 meringues (serving size: 1 meringue)
Ingredients

* 1/4 teaspoon cream of tartar
* Dash of salt
* 3 large egg whites
* 1/2 cup sugar
* 1/4 teaspoon vanilla extract
* 1/8 teaspoon coconut extract
* 1/2 cup flaked sweetened coconut, toasted
* 1 tablespoon unsweetened cocoa

Preparation

Preheat oven to 250°.

Combine cream of tartar, salt, and egg whites in a large bowl; beat with a mixer at medium speed until soft peaks form. Add sugar, 1 tablespoon at a time, beating at high speed until stiff peaks form. Add extracts; beat just until blended (do not overbeat). Gently fold in coconut. Drop by rounded tablespoons, 2 inches apart, onto 2 baking sheets covered with parchment paper. Bake at 250° for 1 hour until very lightly browned and almost crisp, switching baking sheets and rotating front to back halfway through baking time. Remove from oven. Cool for 25 minutes (meringues will crisp as they cool). Sprinkle evenly with 1 tablespoon cocoa.
Nutritional Information

Calories:
25 (14% from fat)
Fat:
0.4g (sat 0.4g,mono 0.0g,poly 0.0g)
Protein:
0.4g
Carbohydrate:
4.1g
Fiber:
0.1g
Cholesterol:
0.0mg
Iron:
0.1mg
Sodium:
13mg
Calcium:
1mg

19 Days Until Christmas be on the Lookout for Your Daily Cookie Countdown Recipe Recommendations from Your Nutrition Expert Natalie Pyles CEO of Fitness Elements Express!

Top 2010 Fitness Trends from ACSM Revealed!

Top 2010 ACSM Survey Fitness Trends Prediction from Fitness Elements

ACSM SURVEY PREDICTS 2010 FITNESS TRENDS
Importance of educated fitness professionals again takes top rank

INDIANAPOLIS – A lasting trend is developing in health and fitness, according to an American College of Sports Medicine (ACSM) survey published in the November/December issue of ACSM’s Health & Fitness Journal®. The importance of experienced and educated fitness professionals remains the top predicted fitness trend for the third straight year.

The survey, now in its fourth year, was distributed to ACSM certified health and fitness professionals worldwide and was designed to reveal trends in various fitness environments. Nearly 1,500 completed surveys were received from respondents around the world. Thirty-seven potential trends were given as choices, with the top 20 ranked and published by ACSM.

Consistent with 2009 results, the elevated importance of experienced and educated fitness professionals was identified as the top trend of 2010, likely due to increased industry regulation and an influx of specialty certifications and educational programs available for these professionals. This trend has moved up the list since the survey’s inception in 2007, when it ranked third.

Strength training surged to second in the rankings, an indicator of the increased focus on strength training for various populations. Though strength training once was viewed only as a training method for male bodybuilders, more average exercisers and women are realizing its importance for healthy bones, muscles and aging.

Walter Thompson, Ph.D., FACSM, lead author of the fitness trends survey, says the 2010 predicted trends reflect consumer intelligence.

“Consumers are more conscious of their finances than ever,” he said. “If they’re going to work with a fitness professional to improve their health, they’re going to do their homework and find someone who’s educated, experienced and certified by a reputable organization such as ACSM.”

The top 10 fitness trends predicted for 2010 are:

1. Educated and experienced fitness professionals. Because of an increase in the number of organizations offering health and fitness certifications, it’s important that consumers choose professionals certified through programs that are accredited by the National Commission for Certifying Agencies, such as those offered by ACSM.

2. Strength training. Strength training is an essential part of a complete physical activity program – for all physical activity levels and genders. In addition, some health clubs still focus exclusively on weight lifting and strength training.

3. Children and obesity. Health and fitness professionals see the growing problem of childhood obesity as an opportunity to reverse an alarming trend. There is also an increasing market demand for programs tailored to overweight and obese children.

4. Personal training. Education, training and proper credentialing for health and fitness professionals who act as personal trainers has become increasingly important, and is an integral part of staffing for health and fitness facilities.

5. Core training. Different from strength training, this type of training specifically emphasizes conditioning of the middle-body muscles, including the pelvis, lower back, hips and abdomen – all of which provide needed support for the spine.

6. Special fitness programs for older adults. With more and more of the baby boomer population reaching retirement age, health and fitness professionals are designing age-appropriate fitness programs to keep older adults healthy and happy well into their golden years.

7. Functional fitness. This is a trend toward using strength training to improve balance and ease of daily living. Functional fitness and special fitness programs for older adults are closely related.

8. Sport-specific training. This trend distinctly relates to young athletes. High school athletes are incorporating training into their off-seasons in order to stay in top shape for their sports, and might join a health and fitness club or local community health organization to increase strength and endurance.

9. Pilates. Incorporating core training using the entire body, Pilates classes have become a mainstay of many health and fitness clubs. Pilates also improves flexibility and posture.

10. Group personal training. Perhaps the most surprising top-10 trend of the survey, group personal training involves small groups, in lieu of one-on-one instruction. The trend may reflect economic difficulties and makes financial sense for both the client and the trainer.

Fitness Elements will be offering all of these diversified services to the Scottsdale, Phoenix, and surrounding areas to provide Top notch effective education, experience, and Results in 2010!

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More Left Over Turkey Recipes from Fitness Elements!

Check out more Left Over Turkey Recipes at http://fitnesselementsgarage.blogspot.com/

Follow the Turkey Trail and Enjoy My Friends!

Natalie