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!!

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!!

The Emerging Trends of “Natural” Medicine from Fitness Elements Express!

The Emerging Role of Nutritional Supplementation in Medicine Part 1- The Emerging Trends of “Natural” Medicine

How to embrace the New Evolution that is occuring in health care as more natural medicines gain acceptance

Interestingly, there is a whole new acceptance that is largely a result of increased scientific investigation and the public’s awareness of this article and research. It appears that medical researchers now have their possession the technology and understanding necessary to more fully appreciate the value of “natural” therapies. In essence, many natural therapies are being improved or refined through scientific investigation. Science is paving the way for the medicine of the future-a medicine that recognizes the healing power of nature. We use science to explain the nature of the human body and the environment and what we must keep in mind is that science is evolutionary, the underlying natural laws it tries to explain are constant. In other words, gravity existed long before Sir Isaac Newton was around to explain it. Brreakthrough developments in many areas are occuring at an incredible pace, particularly in the areas of medicine.

There is a future trend toward using substances found in nature, including compounds that are found in the human body- such as interferon, interleukin, insulin, and human growth hormone-as well as foods , food components, herbs, and herbal compounds. More and more researchers are discovering the tremendous healing properties of these natural compounds and their advantagesover synthetic medicines and surgery in the treatment of many health conditions. Through these scienctific investigtions, a trend towards natural medicines is emerging.

Most natural healing therapies are based upon scientific investigation. In most cases, the initial, investigation was of an empirical or observational nature. However, in the past 20 plus years there have been tremendous advances in the understanding of how many natural therapies work to promote health or treat disease. This increased understanding is a result of more strict scientific investigation. To conclude this article keep in mind that scientific studies and observations have have not only held up in validity of diet, nutritional supplementation, herbal remedies, chiropractic adjustments, and massage, but also some of the more esoteric natural healing treatments such as acupuncture, biofeedback, meditation, and homeopathy. Noy only has these natural cures and remedies held up in scientific investigation and been validated but the natural approach has led to signicant improvements. I hope to educate you on the reasons why Prevention is the Best Cure in this 4 part series of articles. Stay tuned for the 5 principles emerging the philosophy of medicine.

Have a happy and healthy day!


References: Michael T. Murray, N.D.

By, Natalie Pyles

Author, NSA Speaker, Licensed Nutritionist, Sports Nutritionist, Holistic Nutrition and Nursing Educator, Medical Exercise and Post Rehab Conditioning Specialist, and specialization in Special Populations

The Dark Side of Weight-Control Quackery Crimes at its Best! Part 3

The Dark Side of Weight-Control Quackery Crimes at its Best! Part 3 New Nutritional Education from Fitness Elements Express!

How Disreputable elements of Food Combining have Failed

Did you know that that every year Americans have spent $33 billion annually on weight loss foods, products, services, and the next diet fad and trend (ADA,2009)? That is an unbelievable number of weight-loss gimmicks that we as Americans and our obsession with losing weight have truly thrown right into the toilet. While some weight-loss frauds merely slim down the wallets (instead of the bodies) of those who get confused and use them, others may endanger their victims. When will this ever stop? And, of course, almost all of them fail to produce permanent weight loss. I guess if you are too lazy to truly investigate or do your own homework part of this responsibility should lie on you! Yes I said you! It may sound harsh but I've been around far too long and know the truth about weight loss and you should by know too!

Diet quacks want people to believe that special food combinations and/ or supplements promote quick and effortless weight loss (Barrett). The bottom line is input and output my health and fitness friends. What that means to you is an appropriate amount of exercise and eating that is customized to fit your whole health, fitness, and nutritional needs period.

How Weight-Loss Quackery Harms

Frances Berg, MS, RD, editor of the Healthy Weight Journal, notes that the most insidious aspect of weight-loss quackery is that it creates false hope for people trying to lose weight. Repeated attempts to lose weight, followed by the inevitable regain, bring on a sense of failure, shame, and powerlessness. It batters the self-esteem and is psychologically damaging. With their magical solutions and outrageous promises, weight-loss quacks undermine responsible weight management programs and make them seem ineffective by comparison (Berg).

Kelly Brownell, an obesity expert in the psychology department at Yale University, states, "When I get calls about the latest diet fad, I imagine a trick birthday cake candle that keeps lighting up and we have to keep blowing it out" (Liebman).

Weight loss is a lucrative field for quacks, and they are not shy about exploiting it. Our first Amendment protects them. To help combat weight-loss quackery, health and fitness professionals should be able to both recognize dietary fads and educate their clients on proper weight-loss strategies. So my health and fitness friends when you are searching for the proper education and right approach to your weight loss strategy and weight management make sure you use your wisdom and gut on this one it could cost you your life.

How Disreputable elements of Food Combining has Failed

Food Combining is another disreputable element of Natural Hygiene that was popularized by the book Fit for Life (Barrett and Herbert). This book which sold over one million copies, shows how a weight-loss program founded on unscientific concepts can be a huge commercial success (Barrett).

The authors, Harvey and Marylin Diamond, espouse the theory that when foods are combined inappropriately, they become "rotten" and cannot be absorbed from the intestinal tract. This "toxifies" the body and makes people fat. (Barrett).

The Diamonds contend that people gain weight not from overeating and inadequate exercise, but because they eat protein-rich foods at the same time as they eat starchy foods. The authors say our digestive tracts cannot assimilate more than one of these "concentrated foods" at a time, since the enzymes that digest protein nullify the enzymes that digest carbohydrate, and vice versa.

As a result, the Diamonds claim, food cannot be digested properly. In the process, they add, all the food's nutrients are destroyed and toxic by-products are stored in fat tissue, where they cause a "bloated appearance." The Diamonds also believed that the energy wasted on the incomplete digestion of these foods reduces the body's ability to eliminate the "toxic residues" deposited in the fat tissues after previous meals. The ending solution is to eat only one "concentrated" food per meal. Look health and fitness friends you are entitled to make your own conclusion and form your own beliefs on appropriate nutritional values and healthful eating. You need to remember that the bottom line is input and output there is no bad food everything in moderation is o.k. The key being portion control and moderation!

These theories totally disagree with our knowledge of physiology and nutrition. Keep in mind that the concepts of food combining originated at the turn of the century when people knew little about basic physiology and nutrition. Only decreased calorie absorption causes weight loss, not weight gain. So don't let all these confusing theories fool you.


Have a happy and healthy day!

References: Nutrition Dimension, Ellen Coleman, (Barrett and Herbert),(Liebman), and (Berg).


By, Natalie Pyles


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