Food Focused Facts from Fitness Elements! Pear-Walnut Sandwhiches what a treat!

>> Food Focus

Pears (Pyrus communis) are a pome fruit relative of the apple. One of the earliest written histories or records comes from Homer's reference to them as "Gifts from the Gods." The first pears arrived in the United States by European settlers in the 1700s. Pears rank second to the apple as the most popular US fruit. They can be eaten and used in a lot of the same ways as the apple. One distinct feature of the pear besides the shape is the soft texture. This soft texture is the result of the starch converting to sugar after being picked from a tree to ripen. (Wellness Encyclopedia of Food and Nutrition, 1992).

Pear

Serving size 1/2 cup, sliced (83g)Amounts Per Serving % Daily Value

Calories 50

Calories from Fat 0 0

Total Fat 0g 0%

Saturated Fat 0g 0%

Sodium 0mg 0%

Cholesterol 0mg 0%

Total Carbohydrate 13g 4%

Dietary Fiber 3g 12%

Sugars 8g

Protein 0g

Vitamin A 0%

Vitamin C 6%

Calcium 0%

Iron 0%



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







The very shape of a pear speaks of its luscious nature. When ripe and ready to eat, the pear has a honeyed flavor and beckoning perfume that bewitch your senses. There are more than 3000 known varieties in the world. US production comes from states in the Northwest, plus New York, Pennsylvania, Michigan, and California. Imports come from South America, Canada, New Zealand, and South Africa.



With the numerous varieties and extended growing seasons, pears of all sizes and colors are available year-round.





Varieties



There are several varieties of pair including Anjou, Bartlett, Bose, Comice, Forelle, and Seckel. These fruits have a sweet, rich flavor and come in a variety of colors including green, golden yellow and red. Among these varieties there are only subtle differences in flavor and texture.



Pear Varieties

Pears come in a variety of shapes, sizes, and colors from tiny Seckels to long-necked Boscs to colorful Red Bartletts. Check out their availability and use below.



Green Anjou — Available October through June

Firm and green, even when ripe; this large, thin-skinned yellowish-green pear is best eaten fresh. When slightly under-ripe, it can be baked or poached, but once it ripens, its sweet, mellow flavor and abundant juice make it an excellent choice for salads and snacks.



Red Anjou — Available October through May

Much the same flavor, use and texture as the green Anjou. Red Anjous (generally dark, maroon red in color) show little to no change in color as they ripen, which is another characteristic shared with their Green Anjou counterparts. Red Anjous are recognizable for their near egg-shaped appearance.



Yellow Bartlett — Available August through December

One of the most common and popular pears, this large, bell-shaped all-purpose pear has a yellow skin sometimes blushed with pale red. It is very sweet, juicy, aromatic and perfect for salads, eating fresh, and excellent for canning or cooking. It holds its shape and flavor in baking and cooking.



Red Bartlett — Available August through December

Firm, bright red skin, very sweet and juicy when ripe. This variety is a bit smaller, with the same flavor, texture, and use as yellow Bartletts. They make an excellent choice as a color accent in a fresh-fruit dessert or salad.



Bosc — Available August through April

The Bosc has a firm, dense, yet tender flesh with brown skin that hides a deliciously, sweet and spicy flavor. Its dense flesh makes it ideal for baking and cooking. Color doesn't change as it ripens, excellent for baking. Its mild, not-too-sweet flavor is great for microwave recipes, salads, and snacks.



Comice — Available August through March

Is hard, green, and rounder than a Bartlett, but similar in flavor and texture. One of the largest, sweetest and juiciest varieties. Best used fresh in salads, served as an elegant dessert pear, or as an excellent accompaniment with cheese.



Forelle — Available September through February

Slightly larger than a Seckel, with freckled skin and a red blush. For what they lack in size, Forelle pears make up in sweet flavor and beautiful appearance. They're an excellent snack or lunch-box pear…sweet, juicy, and crisp.



Seckel — Available August through February

Tiny pears with ultra-sweet flavor, so sweet in fact they are called "sugar pears." Maroon and olive green in color, with no color change when ripened. They are an excellent choice for children's snacks, pickling, or as a garnish.



Fresh Pears are a Healthy Choice!



They have no cholesterol, sodium, or saturated fat. They offer a natural, quick source of energy, due largely to high amounts of two monosaccharides: fructose and glucose, plus Levulose, the sweetest of known natural sugars, found to a greater extent in fresh pears than in any other fruit. A pear is a nutrient dense food, providing more nutrients per calorie, than calories per nutrient. Carbohydrates make up 98% of the energy provided by a pear, and carbohydrates are helpful in weight reduction diets because they contain half as many calories as fat.



Fiber

Fresh pears offer dietary fiber, much of it in the form of Pectin. A pear weighing 166 grams provides 2.32 grams of crude fiber, and 4 grams of dietary fiber, of which 41% is pectin. Fiber contains no calories, and is a necessary element of a healthy diet, helping to sustain blood sugar levels and promoting regularity. High fiber diets may also help reduce the risk of colon cancer and can help reduce serum cholesterol. Pears are a good source of natural fiber.



Potassium

Fresh pears offer potassium; 210 mg in a medium size pear. Although it is an element lost easily through dehydration or perspiration brought on by active lifestyles or strenuous exercise, potassium is necessary for maintaining heartbeat, muscle contraction, nerve transmission, as well as carbohydrate and protein metabolism. Replenish potassium by eating fresh vegetables, fruits or legumes containing high potassium content— pears are an excellent choice.



Vitamin C

Fresh pears contain Vitamin C. One medium size pear provides 7 mg, or 10% of the RDA for Vitamin C. As one of the antioxidant vitamins, Vitamin C is essential for normal metabolism and tissue repair, helping prevent free radical damage the destructive by-products of the body's metabolic process. Vitamin C improves the immune system and promotes healing of cuts and bruises and guard against a number of infectious diseases. Fresh pears are a good source for Vitamin C.





Selecting



Sweet, succulent pears are perhaps the most glorious of fall fruits. Selecting them can be easy if you consider the following: avoid pears with bruises or cuts and dark brown colors; purchase pears while slightly green because they ripen better and faster off the tree; look for pears with a smooth unblemished skin; ripe ones will yield slightly to gentle pressure at the stem end. If you plan to bake pears, select those that are fairly firm.





Storing



If pears are unripe, place them in a paper bag at room temperature for 2 to 3 days or store them in a ventilated fruit bowl in a cool, dark place, and refrigerate as soon as they ripen. Ripe pears should be stored in the refrigerator in a plastic bag up to 3 days. They continue to ripen after harvest.





Wash and Eat



There's no need to peel a pear... their tender, edible skin is an additional source of fiber. A medium sized pear provides 4 grams of fiber, or 16% of the recommended daily value. Always wash all fresh fruits and vegetables before serving.

Recipes

1/2 cup (4 ounces) tub-style cream cheese

8 (1.1-ounce) slices cinnamon-raisin bread, toasted

2 tablespoons finely chopped walnuts, toasted

2 Bartlett pears, cored and thinly sliced

1 cup alfalfa sprouts (or try arugula, spinach or your favorite green)

Spread 1 tablespoon cream cheese evenly over each of 8 bread slices. Sprinkle 1/2 tablespoon walnuts evenly over each of 4 bread slices. Top each evenly with pear slices, sprouts and 1 bread slice. Cut each sandwhich in half diagnolly. Makes 4 servings.

Per Serving: 335 calories; 11 grams (g) fat; 8.7 protein; 52.2 g carbs; 5.9 g fiber; 15 milligrams (mg) cholesterol; 2 mg iron; 363 mg sodium; 56 mg calcium.

Recipe Source: Fresh Food Fast by cooking light magazine (Oxmoor House 2009)

Sandy Todd Webster and Idea Fitness Journal which I love!!

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!!

Intuitive Eating: The 10 Principles Whole Health and Fitness Education from Fitness Elements Express!

Intuitive Eating: The 10 Principles

1. Reject the diet mentality

Throw out the diet books and magazine articles that offer you false hope of losing weight quickly, easily, and permanently. Get angry at the lies that have led you to feel as if you were a failure every time a new diet stopped working and you gained back all of the weight. If you allow even one small hope to linger that a new and better diet is possibly lurking around the corner, it will keep you from staying free enough to rediscover “intuitive eating.”

2. Honor your hunger

Keep your body biologically fed with adequate energy and carbohydrates. Otherwise, you can trigger a primal drive to overeat. Once you reach the moment of excessive hunger, all intentions of moderate, conscious eating are fleeting and irrelevant. Learning to honor this first biological signal sets the stage for rebuilding trust with yourself and food.

3. Make peace with food

Call a truce, and stop the food fight! Give yourself unconditional permission to eat. If you tell yourself that you can not or should not have a particular food, it can lead to intense feelings of deprivation that build into uncontrollable cravings and, often, binging When you finally “give-in” to your forbidden food, eating is experienced with such intensity, it usually results in overeating and overwhelming guilt.

4. Challenge the food police

Scream a loud “no” to thoughts in your head that declare you are “good” for eating under 1000 calories or “bad” because you ate a piece of chocolate cake. The food police monitor the unreasonable rules that dieting has created. The police station is housed deep in your psyche, and its loudspeaker shouts negative barbs, hopeless phrases, and guilt-provoking indictments. Chasing the food police away is a critical step in returning to intuitive eating.

5. Respect your fullness

Listen for body signals that tell you that you are no longer hungry. Observe the signs that show that you are comfortably full. Pause in the middle of eating a meal or a food and ask yourself:

* How does the food taste?
* What is my current fullness level?

6. Discover the satisfaction factor

The Japanese have the wisdom to promote pleasure as one of the goals of healthy living. In our fury to stay or become thin and healthy, we often overlook one of the most basic gifts of existence—the pleasure and satisfaction that is found in the eating experience. When you eat what you really want in an environment that is inviting and conducive, the pleasure you derive is a powerful force in helping you feel satisfied and content. By providing this experience for yourself, you will find that it takes much less food to decide you have had enough.

7. Honor your feelings without using food

Find ways to comfort, nurture, distract, and resolve your issues without using food. Anxiety, loneliness, boredom, and anger are emotions we all experience throughout life. Each has its own trigger, and each has its own appeasement. Food will not fix any of these feelings. It provides comfort for the short term, distracts from the pain, or even numbs you into a food hangover. But food will not solve the problem. If anything, eating for an emotional hunger will only make you feel worse in the long run. You will ultimately have to deal with the source of the emotion, as well as the discomfort of overeating.

8. Respect your body

Accept your genetic blueprint. Just as a person with a shoe size of 8 would not expect to realistically squeeze into a size 6, it is equally as futile and uncomfortable to have the same expectation with body size. But mostly, respect your body so that you can feel better about who you are. It is hard to reject the diet mentality if you are unrealistic and overly critical about your body shape.

9. Exercise—feel the difference

Forget militant exercise. Just get active, and feel the difference. Shift your focus to how it feels to move your body, rather than the calorie-burning effect of exercise. If you focus on how you feel from working out, such as energized, it can make the difference between rolling out of bed for a brisk morning walk or hitting the snooze alarm. If when you wake up, your only goal is to lose weight, it is usually not a motivating factor in that moment of time.

10. Honor your health

Make food choices that honor your health and taste buds, while making you feel well. Remember that you do not have to eat a perfect diet to stay healthy. You will not suddenly get a nutrient deficiency or gain weight from one snack, meal, or day of eating. It is what you eat consistently over time that matters. Progress not perfection is what counts.



Used with permission
Contributed by Evelyn Tribole, MS, RD, and Elyse Resch MS, RD, FADA, authors of Intuitive Eating, 2nd ed. New York, New York: St Martin’s Press; 2003. (www.IntuitiveEating.org)

Forwarded: By, Natalie Pyles

Whole Health Fitness, Wellness, and Nutrition Expert

How to Clear the Clutter with all Organic and All Natural Nut Butter from Fitness Elements Express!

How to Clear the Clutter with all Organic and All Natural Nut Butter

They call this the "Perfect Food" for health enthusiasts and "just plain folks"

Natalie's Reasons to incorporate Nut Butters in the mix

Organic and All Natural Nut butters have a superior taste & texture compared to other plain nut butters because they are minimally process without heat, allowing the nutrients to stay in the finished product. Most Organic and all Natural brands start with the very best whole nuts & make the butters fresh to the order. You can taste the difference, and the texture is not like a soupy paste common to supermarket nut butters. You also want to use glass jars. Glass does not leach any by-products into the food like plastics do. Better for humans, better for the planet. Premium quality and largest variety including "designer" flavors!

Basic nut butters are all "Single Ingredient"

Which means there's nothing in there, except the nuts. If it says Walnut, that's all it is. It Should be Pure, Healthy and made to order, and taste. These products are also available in a variety of flavors, great for Vegans, for healthy lifestyles and even gift giving. I know I would love a basket of Nut Butters being such a Health and Fitness Nut myself. You can't go wrong with this one! Is there a special vegan in your life that misses caramel? Give organic vegan 3 Seed "Brittle"& Vegan Caramel Tortüz™ a try these you can find on the Futters not Butters website or you can try Marathana which is a brand you can find at most grocery stores, Whole Foods, Trader Joes and More.

Make sure your Nutter Butters are Organic, Kosher, Gluten and Dairy Free

Dried Fruit and Chocolate make wonderful "mates" with nut butters. Organic cherries, plums, nectarines, mangos, bananas, and apricots are great too!

5 Reasons Why the Nut Butters the "Perfect"food ???

Great Tasting • High in Nutrition • Health Promoting • Quick and Easy • Great in Recipes

You can Try both certified organic and all natural choices including:

Almond Butter
Macadamia Butter
Brazil Nut Butter
Pistachio Nut Butter
Cashew Butter
Pumpkin Seed Butter
Hazelnut Butter
Sunflower Seed Butter
Almond Hazelnut Butter
Walnut and Pecan Butters
Unusual, Unique, but Purely Phenominal Flavors such as Cherry, Orange, or Strawberry Almond and unsweetened Chocolate Nut Butters

As a women in the Health, Fitness, and Nutrition business it is very important to take pride in educating the community on high quality, unique, and healthy products and in doing my part in protecting the and sustaining the environment. You too can participate by purchasing Nut butters that are processed in peanut free facilities daily and to assure the optimal freshness by using glass jars for you and your family.

Make Sure the Products Contain:
* No Cholesterol
* No Salt or Sugar
* No Preservatives or Additives
* No Gluten
* Unsweetened real chocolate alternatives * Low Saturated Fat, No Trans Fats
* Low "Net" Carbs
* Multiple Antioxidants
* No Dairy or Peanuts.
* Made in a Peanut-Free facility

When looking for ingredients make sure they are the highest quality nuts and seeds,
-nothing more, nothing less! If it says "Pecan" "Macadamia" etc. that's what it is - no fillers or other nuts!

These are just some of the Healthy Lifestyle and Nutrition tips for you from your Health, Fitness, and Nutrition Expert Natalie Pyles each and every day! Just be Healthy and Live soooo Alive!!

Have a healthy and happy day!

Special New Nutritional Product Event with Fitness Elements Express and Friends!

Sunday April 25th at 3:30 pm we are Celebrating our 5th Year in Business and Special Client Appreciation Day!


Natalie Pyles will be hosting her NEW Nutritional Demo and Launch with her Partner in Crime Nikki Salmon!! This is also a very Special day of Thanks to all Fitness Elements Express High valued Clients, Customers, and Champions!! Thank You Soooooo Much my Health and Fitness Friends! Be there or be Square!!

See You all There You don't want to Miss it!!

New Article from Fitness Elements Express and Natalie Pyles! Avoid the Shortcut and Trickery Trap!

The Health, Wellness, Fitness, and Nutritional Shortcuts and Trickery Trap

If you have become a victim of all the misleading marketing and persuasive hype when it comes to Your Health, Wellness, Fitness, and Nutritional Journey then this articles for You!

Let me start off by saying your body is made up of systems that can't be messed or tampered with.Yes you have to workout, do your sit ups, do your cardio, stretch your muscles, and eat right. What gives you the right to think sucking down voodoo juice and popping your magic movement pills will instantly make you lose weight! You haven't changed or modified your habits and behavior one ioda. That is just completely absurd and ridiculous. You need to get real and understand that getting Healthy and Fit for life actually takes consistent effort, thought, and time to reap long term Results! You also must remember what you did to get there and keep at it. Your reps, exercises, duration, and workouts might change and be modified but you still have to do something. Input and Output is the name of the game end of story you are not a computer or robot that you can instantly click a button and change so you better watch out to what you hear and listen to. Your gut instinct will normally let you know so be wise and Work at something! Conscious effort and proper mental programming are the way to conquer your goals. One rule that I personally live by is if you are actually invested in the effort you are more likely to succeed for long term Results! No one said hard work is fun but the Victory at the end of the tunnel is always the preferred light. Oh yeah and you actually will have high self-esteem too I can't forget about that.

Because of the rapid pace of technology today and how fast it is evolving, it is moving faster then we can and our natural capacity to process information is to be increasingly inadequate to handle the abundance to change, swivel, and get around the road blocks and the challenges of choices and modern everyday life. I am well aware of that and personally I find technology a great form of leverage for my personal satisfaction in business and life. However, there is two sides to that coin and what I see. I deal with clients and customers on an ongoing basis on a very personal level and I see peoples physical, mental, emotional, spiritual, and social well-being completely falling apart. We need to find balance and make to for our physical, emotional, social, and spiritual lives. When making decisions about your Health, Wellness, Fitness, and Nutritional Lifestyle changes make sure you engage in a fully considered analysis of the total situation.

There is nothing wrong of a totally shortcut and narrowed approach to your Health, Wellness, Fitness, and Nutritional Lifestyle. The problem occurs when you are misguided and improperly counseled. Make sure your source is trustworthy so you can avoid erroneous errors, actions, and wrongheaded decisions. This message my friend is worth so much and can save you thousands of dollars over your lifetime and put an end to all the years of yo-yoing and continual waste. If it seems the constant pace of change and modern day life is getting too frenzied for you please understand your Health is very important and the Shortcuts and Trickery trap could cost you your life.

By Your Friend in Health, Fitness, Wellness, and Nutrition,

Natalie Pyles

Author, NSA Speaker, Holistic Health, Wellness, Fitness, Nursing, and Nutritional Expert, Medical Exercise and Post Rehab Specialist

Got Healthy, Fit, and "Holism" Thoughts?

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Put some Spring in Your step with a New Easter Bunny Carrot Recipe from Fitness Elements!

NEW! Enjoy a Healthier Choice Spring & Easter Ginger Carrot Recipe from AllRecipes.com

Ingredients

1 pound carrots, cut diagonally into thin slices
2 tablespoons cider vinegar
1 tablespoon olive oil
2 tablespoons Splenda
1 clove garlic, grated
1/4 teaspoon ground cumin
1/4 teaspoon cinnamon
1 teaspoon grated fresh ginger
1/8 teaspoon seasoned salt
1 dash cayenne pepper
1/2 cup raisins
Directions
Bring a large pot of water to boil. Add carrots, and continue to boil until just tender, about 2 minutes. Rinse with cold water, drain well, and set aside.
In a large bowl, whisk together the vinegar, olive oil, Splenda, and garlic. Season with cumin, cinnamon, ginger, salt, and cayenne pepper. Stir in carrots and raisins, and toss with dressing. Cover, and refrigerate at least 4 hours.

Nutritional Information
Amount Per Serving Calories: 139 Total

Spring Clean Your Diet with More Recipes from CookingLight.com

Enjoy My Health & Fitness Friends!!

New! News Alert from Fitness Elements straight from the Press!

Check out the Daily News and our new Spring Blog!

"http://pr.com/press-release/222056"

http://FitnessElementsPopeye.com/

Have a Fabulously Fit Day!!

New Article! Crack the No-Forbidden Food Myth from Natalie Pyles

Learn how to apply effective fat-loss solutions that are real life, and practical for 21 century New rules of living

What if you could Transform your Mind, Body, and Spirit and learn the new rules for eating and exercise strategies in the 21 century living? Wouldn't it be worth while and absolutely amazing if you could actually understand the secret behind diet success? Wouldn't it be a true blessing to put this chapter of your life behind you and lose fat efficiently and effectively? If you could have built in food messages and the right kind of thinking that allowed you to eat out with a proper plan, have a drink occasionally, and celebrate your workout and weight-loss efforts in style-not starvation wouldn't that transform Your life! What if you could finally solve the unsolved diet mystery of how to lose the fat-and keep it off permanently and safely?

Now you can. Crack the No-Forbidden Food Myth by cracking the code it will take the mystery out of your body, imagine a machine that fights every effort for you to make you lose the fat even while resting! By you taking the time to personally understand the science behind the fat-loss code, and getting rid of the No-Forbidden Food Myth, you can and will conquer your old eating habits once and for all. Trust me when I say this you can Crack the fat-loss code and enter the New rules of 21st century eating and exercise style that will transform your real life and living.

Losing that unwanted and excess weight is a serious challenge for many of us, and for me at one time in my life was to, in part because of all the confusing glut of information and misinformation we're constantly exposed to on day to day consistency. We've all heard it before about the "miracle" magic abdominal roller, the fat blasting "quickie weight-loss" pill, lose 10 pounds a week Now Guarantee, and gimicky fad diets. Well good luck my friends keep treading on that treadmill of life and you'll be sure to fail. Successful Weight-loss and a new way of viewing a change in habits and lifestyle are possible only when you are ready to come to grips and learn how to properly combine the science of proper nutrition with effective exercise tailored to your specific needs.

That is precisely the philosophy behind the Crack the No-Forbidden Food Myth. This unique program and education will help you to get educated on permanent, safe, practical eating and exercise strategies that will help you win with 21st century every day life.

By,

Natalie Pyles

Health, Fitness, and Nutrition Expert, Medical Exercise and Post Rehab Specialist, NSA Speaker, and Author

Fruit of the Month! Luscious Lime from Fitness Elements!

Lime Marinated Onion Salad

A delicious and exciting salad to serve with Southwestern foods.

This is one of our own Fruits & Veggies—More Matters® recipes. It meets the Centers for Disease Control and Prevention’s strict nutrition guidelines as a healthy recipe.

Category: Salads

Think Variety; Think Color:

Preparation time: 30 minutes or less

Serves: 8

Cups of Fruits and Vegetables per Serving: ½

Ingredients:

• 1 ½ lbs. large onions
• 2 Tbsp. grated lime peel
• 8-9 limes, to yield ¾ cup lime juice
• 1 clove garlic, peeled and minced
• 1 Tbsp. olive oil
• ¼ tsp. black pepper
• ¼ cup packed, chopped cilantro leaves
• salt (optional)

Peel onions, cut in half and slice thin. Place in large non-metal bowl. Grate peel from limes and juice. Mix peel, juice, garlic, oil, and pepper and add to onion slices. Mix well, cover and place in refrigerator for a minimum of 30 minutes **. When ready to serve, toss again, adding chopped cilantro and salt, if desired. Serve chilled.

P.S. Don't forget to Grab Your FREE Luscious Lime Marinated Onion Salad in the top right hand corner today! Enjoy my Health and Fitness Friends!!

P.S.S. Here are 3 More FREE Gifts for you Lime & Seafood Recipes from the one and only Cooking Light a great resource friends!!

Recipes from Cooking Light:

• Ginger-Lime Swordfish
• Barbecued Lime Shrimp and Corn
• Lime-Marinated Broiled Salmon

Whole Wheat Bread Month is Here!

Herbed Bread-Stuffed Tomatoes For You!

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

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

Ingredients

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

Preparation

Preheat oven to 375°.

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

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

Nutritional Information

Calories:

151 (46% from fat)

Fat:

7.7g (sat 1.2g,mono 4g,poly 0.8g)

Protein:

6.7g

Carbohydrate:

16.6g

Fiber:

5.3g

Cholesterol:

2mg

Iron:

1.3mg

Sodium:

423mg

Calcium:

95mg

Enjoy Your Whole Wheat Bread Recipe from Your Fitness & Nutrition Expert Natalie Pyles!

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

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

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

Did you know Dried Fruits are High in Fiber?

Fruit of the Month: Dried Fruit

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

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

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

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

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

Dried Cranberries Serving size 1/4 cup (30g) Amounts Per Serving % Daily Value Calories 90 Calories from Fat 0 Total Fat 0g 0% Saturated Fat 0g 0% Cholesterol 0mg 0% Sodium 0mg 0% Total Carbohydrate 25g 8% Dietary Fiber 2g 7% Sugars 20g Protein 0g Vitamin A 0% Vitamin C 0% Calcium 0% Iron 0% * Percent Daily Values are based on a 2,000 calorie diet.

Sun Dried Tomatoes Serving size 1/4 cup (14g) Amounts Per Serving % Daily Value Calories 35 Calories from Fat 5 Total Fat 0g 0% Saturated Fat 0g 0% Cholesterol 0mg 0% Sodium 280mg 12% Total Carbohydrate 8g 3% Dietary Fiber 2g 7% Sugars 5g Protein 2g Vitamin A 2% Vitamin C 8% Calcium 2% Iron 6% * Percent Daily Values are based on a 2,000 calorie diet.

Selection

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

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

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

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

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

Storage

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

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

Preparation

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

Favorites

These are the most practical and common items to dry:

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

Recipes

Sea Bass with Dried Fruit Salsa
Makes 4 servings

Each serving equals 1/2 cup of fruit or vegetables

Ingredients

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

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

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

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

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

Old-Fashioned Oatmeal Honey Apple Cake Recipe for You!

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

Ingredients

• Cake:
• 1 cup quick-cooking oats
• 1 cup hot water
• 1 1/2 cups all-purpose flour (about 6 3/4 ounces)
• 2 teaspoons ground cinnamon
• 1 teaspoon baking soda
• 1/2 teaspoon salt
• 1 1/3 cups packed light brown sugar
• 3/4 cup chunky applesauce
• 1/3 cup honey
• 2 large eggs
• Cooking spray
• 
  Frosting:
• 1/4 cup butter
• 1/3 cup packed light brown sugar
• 1/4 cup honey
• 1/2 cup coarsely chopped almonds, toasted
• 
  Remaining ingredients:
• 1 cup frozen fat-free whipped topping, thawed
• Ground cinnamon (optional)

Preparation

1. Preheat oven to 350°.

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

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

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

5. Preheat broiler.

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

Nutritional Information

Calories:

255 (19% from fat)

Fat:

5.4g (sat 2.1g,mono 1.7g,poly 0.5g)

Protein:

3.4g

Carbohydrate:

48.9g

Fiber:

1.5g

Cholesterol:

34mg

Iron:

1.8mg

Sodium:

193mg

Calcium:

40mg

P.S. Here is the link to a ton of Healthier choice Oatmeal recipes for Your from Your Fitness and Nutrition Expert Natalie Pyles!

See more recipe results on MyRecipes.com

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

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!

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 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!