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

Brain Foods That Help You Concentrate Slideshow on MedicineNet.com

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

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

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

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


Why Juice Is Pasteurized or Treated

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

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

Who’s at Risk?


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

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

Check the Label


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

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

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

Two Simple Steps to Prevent Illness

1. Always Read the Label


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

2. When in Doubt, Ask!


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

Questions and Answers
Updated September 22, 2010


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

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

Source: FoodSafety.Gov

Have a healthy and happy day!!

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

Fruit of the Month: Figs


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

Figs

Serving Size 1/2 cup raw (74g)

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

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



Varieties


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

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

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

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

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

Fig varieties and photos courtesy of the California Fig Advisory Board

Availability


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

Selection


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

Storage


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

Using Dried Figs As a Replacement For Fat in Your Recipes

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

Fig Puree

Makes about 1½cups

Ingredients


2 cups dried figs
¾ cup water
2 tsp vanilla

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

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


Recipes

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

Ingredients


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

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

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

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

More Vitamin D updates from Your Dietetic Diva!

Vitamin D

Chief functions

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

Possible benefits

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

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

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

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

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

Tolerable Upper Limits

0-1 year
5
200
25 mcg

1-50 years
5
200
50 mcg

51-70 years
10
400
50 mcg

71+ years
15
600
50 mcg

Pregnancy
5
200
50 mcg

Lactating
5
200
50 mcg


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

Dietary sources

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

Groups at highest risk for deficiency

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

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

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

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

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

Have a healthy and happy day!!

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

Nutritional Supplements that Improve your Health Naturally

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


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

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

Food Sources

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

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

Available Forms

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

The Principal Uses

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

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

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

By, Natalie Pyles

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

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

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


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

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

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

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

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

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

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

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

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

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

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

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

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

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



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

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

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

Varieties

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

Availability, Selection, and Storage

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

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

Preparation

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

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

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

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

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

Preparing Dried Hot Peppers

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


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

Ingredients

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

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

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

Have a healthy and happy Chili Pepperlicious day!!

How to use Prevention as the Cure for improving your Health Naturally – Part 2 from Fitness Elements Express!

3 Practical Recommendations for everyday Nutritional Supplementation Success

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

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

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

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

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

Recommendation 2- Take extra Antioxidants

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

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

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

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

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

Vitamin- Range for Adults

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

Recommendation 3- Take One Tablespoon of Flaxseed Oil Daily

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

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

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

Have a healthy and happy day!

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

By, Natalie Pyles

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

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

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

September picks from Fitness Elements Express!


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

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


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

References: Sandy Todd Webster, (Idea Fitness Journal)

Forwarded by,

Natalie Pyles

Happy Labor Day Weekend!!

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

Popularized Diets the end to the Question "What is the Best Diet?" from Fitness Elements Express!

Popularized Diet Fads the Evolutionary Discovery of Optimal Health

What is the Best Diet?

The dietary guidelines and principles that I have detailed along with my references in this final article represent the answer to the holy debated question “ What is the Best diet?” Over the years, there has been quite a war of opinions as to the diet that best promotes weight loss and health. On one end of the spectrum, although it has become quite popular to restrict carbohydrates of all sorts completely in favor of high- protein and high-fat foods, I simply do not believe that this sort of diet is health promoting and neither do my references. In fact, we believe that this type of diet has already been proven disastrous to long-term health as it carries with it severe consequences for cardiovascular and kidney function. On the other end of the spectrum is the so-called low-fat, high-complex—carbohydrate diet. This diet is also doomed to fail because it does not differentiate quality of carbohydrate and fails to provide the right type of oils to promote health. I believe as well as my references to this series of articles that any diet that severely restricts beneficial oils will ultimately fail.

After reviewing every popular diet in detail, as well as thousands of scientific articles on the role of diet in human health, what I we offer here is based upon the evolutionary understanding of what constitutes the optimal diet. I believe, as well as my references that it is only a matter of time before what we are recommending will become the accepted answer to the question “What is the Best diet?” and “What foods should we eat?”

In conclusion to all the confusion to the question “What is the Best diet?” I hope this clarifies some answers for you and ends some the wondering. Designing a healthy diet can be and should be fun, flavorful, and customized for ultimate energy and optimal health.

Have a healthy and happy day!


References: Michael Murray N.D., Joseph Pizzorno N.D., Lara Pizzorno M.A., L.M.T.

By, Natalie Pyles

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

Popularized Diet Fads continue Last but not least Part 6- the Zone diet from Fitness Elements Express!

6 Popular Diet Fads and the Scientific Discovery behind them Part 6- The Zone Diet

The How to's on Designing your own Healthy Diet

Here is a quick look on some of the most popular Diets and what has been discovered with these various type diets. This will be a six part discussion and education for you on determining and forming your own personal view. While there are literally hundreds of fad diets that have been promoted over the years that we could discuss, we will limit the discussion to the following popular diets:

The Atkins diet
The Blood Type Diet
The Ornish diet
The Macrobiotic diet
The vegetarian diet
The Zone diet


Today we will start and discuss the diet and what the outcomes and conclusions were. This is part six of the six part series of articles. The next and final article will be the answer to the question you've been waiting for. What is the Best Diet to date?

The Zone Diet


The Zone diet was developed by Barry Sears, Ph.D., and popularized in his best -selling book Enter the Zone. The basic principle guiding the Zone diet is based on the relationship between the hormone insulin and the ratio of dietary fat, protein, and carbohydrates. The Zone diet proposes a dietary ratio of 40 percent carbohydrate, 30 percent protein, and 30 percent fat.

The Zone diet is popular among those people desiring to lose weight, and it definately works because the actual recomendations of the Zone diet result in the average person taking in only 800 to 1,200 calories per day. Of course any diet that is low enough in calories will result in weight loss, regardless of it's proportions of protein, carbohydrate, and and fat. As when following other weight loss programs, people generally experience good initial weight loss on the Zone diet, but the strict -and confusing-nature of the diet makes it difficult for many to follow. As a result, long-term compliance-and therefore lasting weight loss-withthis diet is difficult.

Individuals following the Zone diet are encouraged to consume protein from animal/and or vegetable sources that are relatively low in dietary fat, such as chicken or soy foods. It is also recommended that the diet include a good intake of monounsaturated fats, including olive oil, canola oil, and avocados. Individuals following the Zone diet are encouraged to avoid:

All refined carbohydrates and most simple sugars, including foods made from white flour (bread, pasta, bagels, tortillas, and breakfast cereals), candy, soda, and desserts
Fruits , vegetables , and grains high on the glycemic index, such as rice, papaya, mango, corn, potatoes, and carrots
Foods containing saturated fat, most notably red meat and whole-fat dairy products
Egg yolks and organ meats

My opinion along with the references to this article of the Zone diet is that while we agree with many of the goals and principles of the diet, since it does not focus enough on plant foods, the amount of fiber and other important phytochemicals is not sufficient to promote long-term health.


Until the last and final part to the question you've been waiting for what is the Best diet? Have a healthy and happy day!

References: Michael Murray N.D., Joseph Pizzorno N.D., and Lara Pizzorno M.A., L.M.T

By, Natalie Pyles

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

Popularized Diet Fads Continue Part 5 - The Vegetarian Diet from Fitness Elements Express!

6 Popular Diet Fads and the Scientific Discovery behind them Part 5- The Vegetarian Diet

The How to's on Designing your own Healthy Diet


Here is a quick look on some of the most popular Diets and what has been discovered with these various type diets. This will be a six part discussion and education for you on determining and forming your own personal view. While there are literally hundreds of fad diets that have been promoted over the years that we could discuss, we will limit the discussion to the following popular diets:

The Atkins diet
The Blood Type Diet
The Ornish diet
The Macrobiotic diet
The vegetarian diet
The Zone diet

Today we will start and discuss the Vegetarian diet and what the outcomes and conclusions were. This is part five of the six part series of articles.

The Vegetarian Diet


The vegetarian diet is defined as one avoiding all animal flesh, including fish and poultry. Vegetarians who avoid flesh but do eat animal products, such as cheese, milk, and eggs, are ovo-lacto-vegetarians (ovo = egg; lacto = milk and cheese). Those who eschew all animal products are reffered to as pure vegetarians or vegans.

The vegetarian diet is often promoted as the most beneficial diet and has been advocated by people from philosophers such as Plato to political leaders such as Benjamin Franklin and Ghandi to modern pop icons such as Paul McCartney. There is also considerable scientific research showing the benefits of the vegetarian diet. In fact, it has been shown to be associated with a lower risk of virtually every chronic disease. For exampke, numerous population-based studies have shown that vegetarians are nearly 50 percent less likely to die from cancer or heart disease than are nonvegetarians. The vegetarian diet has also been shown to reduce one's chances of developing diabetes, osteoporosis, or high blood pressure or forming kidney stones or gallstones.

While each of the authors including myself a now lifetime practicing ovo-lacto-vegetarian have some time or another been a practicing vegetarian, now believe that including fish and smakk amounts of animal foods in the diet leads to a more optimal nutritional intake. Nonetheless, we recognize the central and tremenedous importance that plant foods play in an optimal human diet.

Until part six the Zone Diet have a healthy and happy day!

References: Michael Murray N.D., Joseph Pizzorno N.D., and Lara Pizzorno M.A., L.M.T

By, Natalie Pyles

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

Popularized Diet Fads continue Part 4 The Macrobiotic Diet from Fitness Elements Express!

6 Popular Diet Fads and the Scientific Discovery behind them Part 4- The Macrobiotic Diet

The How to's on Designing your own Healthy Diet

Here is a quick look on some of the most popular Diets and what has been discovered with these various type diets. This will be a six part discussion and education for you on determining and forming your own personal view. While there are literally hundreds of fad diets that have been promoted over the years that we could discuss, we will limit the discussion to the following popular diets:

The Atkins diet
The Blood Type Diet
The Ornish diet
The Macrobiotic diet
The vegetarian diet
The Zone diet


Today we will start and discuss the Macrobiotic diet and what the outcomes and conclusions were. This is part four of the six part series of articles.

The Macrobiotic Diet

The macrobiotic diet was developed in the 1920's by a Japenese educator named George Oshawa. Oshawa is said to have cured himself of serious illness by changing to a simple diet of brown rice, miso soup, and sea vegetables. After regaining his health. Oshawa worked to integrate Eastern and Western philosophy and medicine to form the dietary and lifestyle principles of what is now known as macrobiotics. The following are the key components of the macrobiotic diet and lifestyle.

Eat only Organic foods.
Eat two or three meals a day.
Avoid cooking with electricity or microwaves; use a gas wood stove, and use only cast iron, stainless-steel, or clay cookware.
Chew each mouthful of food approximately fifty times to aid digestion and absorption of nutrients.
Do not eat for at least three hours before bedtime.
Take short baths as needed with warm or cool water.
Use grooming, cosmetic, and household products made from natural, nontoxic ingredients.
Wear only cotton clothing and avoid metalic jewelry.
Spend as much time as possible in natural outdoor settings and walk at least 30 minutes daily.
Do aerobic or stretching exercises such as yoga, dance, or martial arts on a regular basis.
Place large green plants throughout the house to enrich the oxygen content of the air, and keep windows open as much as possible to allow the circulation of fresh air.
Avoid watching television and using computers as much as possible.

Whole grains, such as brown rice, barley, millet, oats, corn, and rye, make up the bulk of the macrobiotic diet. The diet also emphasizes the consumption of vegetables, especially cabbage, broccoli, cauliflower, kale, bok choy, collards, and mustad greens. Beans, tofu, and sea vegetables should be eaten on a daily basis, and a few servings each week of nuts, seeds, and fresh fish, such as halibut, flounder, cod, or sole, are permissible. All foods should be organically grown, and, ideally, only fresh and locally grown fruits and vegetables should be eaten.

My view along with the refereneces I have provided for this article of the macrobiotic diet is that it incorporates many of the same principles that we advocate but falls short in its nutritional completeness and variety of health-boosting foods.

Nonetheless, the macrobiotic diet is a health-promoting diet that clinical research has shown it to be beneficial for people with cancer and cardiovascular disease.

Until part five the Vegetarian Diet have a healthy and happy day!

References: Michael Murray N.D., Joseph Pizzorno N.D., and Lara Pizzorno M.A., L.M.T

By, Natalie Pyles

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

6 Popular Diet Fads Continue- The Ornish Diet part 3 from Fitness Elements Express!

6 Popular Diet Fads and the Scientific Discovery behind them Part 3- The Ornish Diet

The How to's on Designing your own Healthy Diet

Here is a quick look on some of the most popular Diets and what has been discovered with these various type diets. This will be a six part discussion and education for you on determining and forming your own personal view. While there are literally hundreds of fad diets that have been promoted over the years that we could discuss, we will limit the discussion to the following popular diets:

The Atkins diet
The Blood Type Diet
The Ornish diet
The Macrobiotic diet
The vegetarian diet
The Zone diet

Today we will start and discuss the Ornish diet and what the outcomes and conclusions were. This is part three of the six part series of articles.

The Ornish Diet

Dean Ornish, M.D., is a developer of the Ornish diet. It is quite similiar to the diet that Nathan Pritikin developed and popularized in the 1970's. Both diets are basically the opposite of the Atkins diet. While the Atkins regimen is high in fat and low in carbohydrates, the Ornish diet program is low in fat and protein and high in whole-grain , natural complex carbohydrates. The Ornish prescription is to consume 10 percent of calories as fat, 70 to 75 percent of calories as complex carbohydrates, and 15 to 20 percent of calories as protein. The Ornish diet excludes all animal products, except nonfat milk and nonfat yogurt. It also resricts all plant foods high in fat, such as avocados, nuts, and seeds.

Dr. Ornish and his colleges have shown quite convincingly in well-designed clinical studies that can reverse heart disease. My main objectives to the Ornish diet along with my references objectives are that it is too restrictive and does not provide a sufficient amount of beneficial fats, and omega-3 fatty acids. In particular, the Ornish diet excludes fish, despite a significant body of research that demonstrates a protective effect of fish (and fish oil) consumption against heart disease.

Until part four the Macrobiotic Diet have a healthy and happy day!

References: Michael Murray N.D., Joseph Pizzorno N.D., and Lara Pizzorno M.A., L.M.T

By, Natalie Pyles

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