Gluten-Free Diet Slideshow on MedicineNet.com from Fitness Elements Express! Enjoy my Health and Fitness Friends!

Gluten-Free Diet Slideshow on MedicineNet.com

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!!

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

The Spot-Reduction Fable Beware! New Article from Fitness Elements Express!

Secret Truths of Nutrition Quackery 103

The Spot-Reduction Fable Beware!

I could just scream at this topic alone! I get asked about spot reduction all the time. Natalie I want to lose my belly fat in two week how can we do that? Natalie how can I get rid of my hanging gobbler fat under my arms? Natalie how can I lose my chin fat? Are you kidding me? I want you to listen carefully there is absolutely no way to spot reduce. Every one's body is different and unique your body will lose the way it wants to naturally. Some people may lose it in their thighs first, some may lose it in their face first and so on. Try and be happy with what you got and work hard on all body parts as a whole to accomplish your health, fitness, and nutritional goals. To think otherwise is foolish and will set you up for failure and disappointment.

No, exercise, dietary, or other non-surgical treatment can produce spot-reduction. While the amount of body fat is determined to a large extent by eating and exercise habits, the distribution of body fat is determined by heredity and sex. Reduction of particular part can only be accomplished as part of an overall weight-reduction program (Barrett and Herbert).

Exercise, even when localized, draws from all bodily fat stores, not from just the local fat deposits. Tennis players have been found to have the same triceps skin fold measurements on both arms, even though their dominant arm was exercised more (FDA Consumer).

Exercising a specific area does increase muscle tone and may make the person look thinner. For example, substantial reductions in abdominal girth can result from localized exercise such as sit-ups. This is not due to fat loss. Rather, the abdominal muscles are strengthened and are better able to hold the abdomen.

Exercise does appear to preferentially reduce fat stored in the upper body and abdominal regions. (android obesity) compared to fat stored in the gluteal and femoral regions (gynoid obesity). Since android obesity places an individual at greater risk for chronic diseases (coronary heart disease, hypertension, dyslipidemia, and Type 2 diabetes), exercise confers significant health benefits, Although gynoid obesity is more frustratingly resistant to the effects of exercise than android obesity, it also does not confer as great health risk (NHLBI).

Are next topic on spot reduction will be continued on gimmicks such as body wraps, vibrating and elastic belts, and electric muscle stimulators. So stay tuned for these short term temporary effects. I hope you understand why spot reduction just isn't realistic and not a solution to your underlying problem in the long term.

Have a happy and healthy day!

References: Nutrition Dimension, Dr. Barrett MD,Herbert, Ellen Coleman RD, (FDA Consumer),and (NHLBI)

By,

Natalie Pyles


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

Secret Truths of Nutrition Quackery 101

Simple Guidelines to provide direction and Best practices when it comes to Nutrition claims and diet Myths


These guidelines are meant to provide direction and recommendations for best practice. They are not enforceable except in regards to the ADA Code of Ethics. These guidelines may also be found on ADA's website www.eatright.com

You have the right to make your own internal judgment when it comes to your Health and proper Nutrition so make sure you choose wisely on sound Nutritional advice to a trusted Nutrition Expert and Health Care professional after all it is your only body!


Quacks claim that diet is an important determinant of behavior.

Some food quacks claim that bad reactions to additives and/ordinary foods cause hyperactivity in children (the Feingold diet) and even criminal behavior in adults. These allegations are based on delusions, ancedotal evidence, and poorly designed research (Barrett and Herbert. If you would like to learn more on the potential harm of the Feingold diet I'd be glad to share more in depth with you just email your request or visit my blog to this article link.

Quacks guarantee quick, miraculous results.

The false promise of a cure is the most immoral practice of quacks (Barrett and Herbert). They don't care how many people they harm emotionally or financially by failing to deliver their promised cure. Nor do quacks care that they lure some people away from effective medical care into disability or death. This is absolutely frightening and I personally have seen enough for a lifetime over the last 19 years in the Medical, Health, and Fitness industry. I hate to tell you this but if it sounds to good to be true then run.

They determine your nutritional status with inappropriate laboratory tests and/ or a questionnaire.

Quacks often use bogus tests and questionnaires to "determine" nutritional status and recommend dietary supplements. I'm not saying dietary supplements are all bad in fact I'm a firm believer in certain ones when used in conjunction to a proper prescribed customized Exercise and Nutritional program. But just a quickee pill and no nutritional License I don't think so! It is just to risky and again if it quacks like a duck it probably is.

Quacks believe in "effortless" weight loss. They say it is easy to lose weight.

Quacks would like you to believe that special pills or food combonations can cause "effortless" weight loss. Weight loss is so lucrative that all my 19 hard working years have been devoted to getting the message out there loud and clear. Listen I had to lose 65 pounds when I was eighteen and it was hard work but habits are hard to break and I was a massive emotional and became bored and inactive. Food was my drug of choice but if we over do anything in life it is harmful to are health mentally, physically, and spiritually. You have to take steps daily to modify behavior for long lasting change so get the right information and understand Quickee weight loss is a flat out lie and extremely unrealistic so choose wisely my friend.

They use disclaimers hidden in fake medical jargon.

Instead of a promising a cure, some quacks use terms that create the illusion of a promise. For example, the quack will promise to "detoxify," "purify," or "revitalize" your body, "balance" its chemistry, bring it into harmony with with nature," " stimulate or strengthen" your immune system, "support or rejuvenate" various organs in your body, or "stimulate the body's ability to heal itself" (Barrett and Herbert). Of course, quacks rarely make a valid measurement before and after any of these claims and processes, it's difficult to prove that the quack is wrong and that has always concerned me I see so many people yo-yo all their life with these false hopes. Sorry folks their is no diet fairy.

These disclaimers serve two purposes. First, since it's impossible to measure these alleged processes, it's difficult to prove that the quack is wrong. Also, the use of non-medical terminology helps quacks who aren't physicians avoid prosecution for practicing medicine without a license )(Barrett and Herbert). So to conclude this article choose wisely my friend and get the help you need from a trusted Licensed Nutritionist that tells you nothing but the truth and facts about your proper Health and Nutritional needs. If it has the words Quickee or Fast acting results Run!!

Have a healhty and happy day!


Refernces: Nutrition Dimension, Ellen Coleman, (Barrett and Herbert).

By, Natalie Pyles

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

15 Secret Toxic Truths You need to Know About Fake Foods

Learn to win with better Food choices by avoiding Fake Food traps for your Whole Health, Fitness, and Nutritional needs

Here are the Toxic Truths that you need to be aware of and remember this is you and your families health so pay attention and be aware.

• Organic foods are really good for you. Foods sprayed with herbicides, pesticides, and other toxins are not. Choose wisely!
• The insecticides or hormones eaten by or injected into cows can be passed into their milk, which becomes your milk. Scary!
• Fat is when toxins are stored in mammals. Therefore, when you eat animal fat, you may be eating their toxins, too.
• Anti-fuels are loser fuels.
• Powered sugar drinks, chips, and boxed pastries that sit on supermarket shelves for weeks on end are mostly lab made anti-fuels. Unreal.
• Artificial, lab-made chips, cheese, and ice cream are fake foods. Get Real!
• Fake foods are sickening.
• Mant fast food shakes are fake shakes loaded with artificial who knows what! Try making your own healthier shake with yogurt, fruit, and nuts. Like a Vanilla Almond shake yummy!
• Fake foods can hang around your gut for a long time! We all know that to be true and we love our Abs!
• How long do you think a fast food burger that your body can't digest sits in your intestines? Longer than a day? No, usually much longer. Ask me I'll give you a really good lean turkey burger recipe no problem.
• Your body can handle the toxins of one bag of French fries. The problems start when you pile on the fries, sodas, fast food burgers, toaster pastries, colored sugared cereals, grilled cheese, chicken nuggets, and chocolate chip cookies day after day. Need I go on! To these poor choices the toxins and physical demands of your sports plus the stresses of your school. This is when your body heads into absolute overload. There is just so much of this magic body of yours can handle until it breaks down on you. "Overload, overdone!" Sometime and somewhere it just says "Enough."
• Would you ever put soda into the gas tank of your car? Are you a Pinto or a Porsche? Come on its your choice! Do you think the engine will break? Well guess what soda doesn't belong in your body either.
• It's simple eat more of your friends not enemies. Your friends are clean water, veggies, fruits, nuts, other legumes, grains, fish, and lean meats. The enemies are (simple carbohydrates), hydrogenenated and trans fatty acid processed fake foods.
• Save junk food treats for 1 meal a week as your reward for fueling your body with incredible gasoline for better performance. In the meantime, enjoy fresh foods like a juicy red apple and teaspoon of Organic Peanut butter!
• Crocodiles have lived for millions of years on freshly caught food! Hmmm makes you think doesn't it!

I hope you understand the message my friends its loud and clear take care of you we only have one life to live and our health is very important. Don't wait until its too late start living well. Have a happy and healthy day! By, Natalie Pyles Whole Health and Fitness Expert, Holistic Nutrition Specialist,Medical Exercise and Post Rehab Conditioning Specialist Author, & NSA Speaker

Eat the Zucchini Wear that Bikini!

Fruits of Summer from Fitness Elements Express






Fruits and Vegetables

Fruits of Summer

Apricots

Purchasing and storage

• Do not purchase apricots with any green color to the skin—ripe apricots are firm, plum, and bright orange-gold in color
• Choose apricots that yield to gentle pressure, and with smooth and velvety skin
• Ripen apricots that are not quite ripe in a paper bag at room temperature
• Store ripe apricots in the refrigerator for 1-2 days

Nutrition information

• 1 medium apricot contains 18 calories, 0 grams (g) protein, 0 g fat, 4 g carbohydrate, 1 g fiber, 91 milligrams (mg) potassium, 34 micrograms (mcg) vitamin A, and 3.5 mg vitamin C

Uses

• Are best when eaten at room temperatures
• Broil, grill, or poach
• Use in place of nectarines or peaches in recipes
• Serve with poultry
• Other information
• If you are allergic to aspirin, you should avoid eating apricots

Domestic season

• Mid-May through mid-August

Cherries

Purchasing and storage

• Look for plump, firm cherries
• Keep cherries cool; do not store at room temperature
• Choose cherries that are 1 inch or more in diameter, hard, and appropriately colored
  • Bing cherries—almost black in color
  • Lambert cherries—bright crimson
  • Queen Anne cherries—mostly yellow
• Select cherries that still have green stems attached
• Store cherries in the refrigerator, wrapped, for up to 1 week
• Do not wash cherries before storing
• Inspect and remove cherries that are spoiled before storing, because the rot can spread to other fruit

Nutrition information

• ▪ 1 cup (C) pitted sour cherries contains 78 calories, 2 g protein, 0 g fat, 19 g carbohydrate, 3 g fiber, 268 mg potassium, 99 mcg vitamin A, 16 mg vitamin C
• ▪ 1 C pitted sweet cherries contains 91 calories, 2 g protein, 0 g fat, 23 g carbohydrate, 3 g fiber, 322 mg potassium, 4 mcg vitamin A, and 10 mg vitamin C

Uses

• Use sweet cherries in baked goods
• Use sour cherries in tarts, pies, and preserves
• Make chilled cherry soup, which is quite refreshing in the summer heat

Domestic season

• End of May through early-mid August, depending on variety

Mangoes

Purchasing and storage

• Choose ripe mangoes, which should yield slightly to pressure—its red blush increases as it ripens
• Avoid mangoes that have an overabundance of black freckles on the skin, although some are normal and acceptable
• Ripen mangoes at room temperature; placing them in a paper or plastic bag will speed ripening Store ripe fruit in a plastic bag in the refrigerator for 2-3 days

Nutrition information

• 1 mango contains 135 calories, 1 g protein, 1 g fat, 35 g carbohydrate, 4 g fiber, 323 mg potassium, 79 mcg vitamin A, and 57 mg vitamin C

Uses

• Eat when slightly chilled for best flavor
• Serve with yogurt, in smoothies, on rice pudding, or with angel food cake, but also excellent when eaten by itself
• Serve mango puree with fish

Domestic season

• Florida mangoes are available from May through August, with peak season in June and July

Melons

Purchasing and storage

• Choose melons that are symmetrically shaped and free of cracks or soft spots
• Look for a bit of stem at the end of watermelons, but no stem should remain when selecting other melons
• Disregard the theory of thumping and shaking melons to determine ripeness
• Choose cantaloupes with netting that covers the entire netting (no green under the netting)
• Select honeydew melon that is a pale creamy yellow, with tiny freckles on the skin
• Follow these tips when purchasing a watermelon:
  • Choose one that has a moderately shiny rind and a waxy bloom covering it
  • Select one with a bottom that is yellow, not green-white
  • Do not choose one that has a green stem still attached
  • Avoid buying cut watermelon that has white seeds, which is a sign of immaturity
• Store uncut melon at room temperature for 2-4 days, so it can reach full ripeness, and then store in refrigerator within 2 days

Nutrition information

• 1 C cantaloupe balls contains 60 calories, 1 g protein, 0 g fat, 14 g carbohydrate, 2 g fiber, 473 mg potassium, 299 mcg vitamin A, and 65 mg vitamin C
• 1 C honeydew balls contains 64 calories, 1 g protein, 0 g fat, 16 g carbohydrate, 1 g fiber, 404 mg potassium, 5 mcg vitamin A, and 32 mg vitamin C
• 1 C watermelon balls contains 46 calories, 1 g protein, 0 g fat, 12 g carbohydrate, 1 g fiber, 172 mg potassium, 43 mcg vitamin A, and 13 mg vitamin C

Uses

• Eat raw, sliced, in pieces, or balls
• Add salt to cut melon, if your diet permits
• Add chopped mint to cut melon
• Blend cantaloupe with wine or orange juice to make a melon soup
• Pickle melon rinds

Other information

• Cantaloupes are actually muskmelon—true cantaloupes are grown in Europe and are not generally exported here

Domestic season

• Watermelon: March through August
• Cantaloupe: peak season June through August
• Honeydew: peak season June through October

Peaches

Purchasing and storage

• Select peaches that are slightly soft and free of bruises
• Do not choose green peaches, which were picked when they were unripe and will not become sweet, even as their color improves
• Know that the amount of pink or red-colored blush on the peach is not a characteristic of ripeness, but of variety
• Yellow-fleshed varieties, such as Elberta, Red Haven, and Halford, contain more beta-carotene than the lighter colored varieties
• Store between 65° F-70° F to ripen peaches within 2-4 days
• Store ripened peaches in the refrigerator for 3-4 days

Nutrition information

• 1 medium peach contains 38 calories, 1 g protein, 0 g fat, 9 g carbohydrate, 2 g fiber, 186 mg potassium, 16 mcg vitamin A, and vitamin C

Uses

• Eat fresh and unadorned
• Use in many meat and chicken dishes, broiled or poached and served warm
• Make pies and cobblers
• Combine peaches and peach yogurt to make a peach smoothie
• Find a recipe and make peach preserves

Domestic season

• April through mid-October, peaking in July and August

Pineapples

Purchasing and storage

• Disregard the theories that thumping a pineapple or pulling the crown leafs are reliable ways to measure for ripeness
• Look for firm fruit that seems heavy for its size and has fresh-looking green leaves
• Choose a pineapple with a dry base
• Leave pineapple at room temperature for 1-2 days for best results
• Store ripened pineapple in the refrigerator for 3-5 days
• Put cut-up pineapple in plastic storage containers and store in refrigerator for 6-7 days

Nutrition information

• 1 C diced pineapple contains 4 calories, 1 g protein, 0 g fat, 20 g carbohydrate, 2 g fiber, 178 mg potassium, 5 mcg vitamin A, and 56 mg vitamin C

Uses

• Serve as is or broiled
• Use in salads
• Bake with sweet potatoes
• Serve on top of pizza
• Add to stir-fry
• Place on skewers or grill slices
• Never use fresh pineapple in gelatin salads, because it contains an enzyme that prevents gelatin from setting
• Wait to mix pineapple with cottage cheese or yogurt until just before serving
• Use pineapple as a meat tenderizer or for marinades

Domestic season

• Peak season March through June

Strawberries

Purchasing and storage

• Choose berries with a deep, uniform, red color and intact green caps
• Do not sweeten berries after picking
• Purchase strawberries that are dry and firm
• Remove any bruised or rotten berries from the container before storing
• Keep strawberries refrigerated
• Never rinse or remove the green cap from strawberries before storing
• Store strawberries, if possible, on a large sheet, no more than 2 deep and cover the tray
• Use within 2-3 days of purchase

Nutrition information

• 1 cup strawberries contains 53 calories, 1 g protein, 1 g fat, 13 g carbohydrate, 3 g fiber, 254 mg potassium, 2 mcg vitamin A, and 98 mg vitamin C

Uses

• Use in salad
• Serve with cereal
• Mix with yogurt
• Add chopped berries to pancakes, waffles, or muffin batter for extra flavor
• Other information
• Ounce for ounce, strawberries contain more vitamin C than oranges

Domestic season

• Peak season April through July

References

Apollo A, Benzaia D, Callahan J, et al. Foods That Harm, Foods That Heal.Pleasantville, NY: Reader’s Digest; 1997.

Margen S, University of California at Berkeley Wellness Letter. The
Wellness Encyclopedia of Food and Nutrition. New York, NY: Rebus Publishing: 1992.

US Dept of Agriculture, Agricultural Research Service. What’s in the food you eat search tool. Available at: http://www.ars.usda.gov/Services/docs.htm?docid=7783. Accessed April 29, 2008.

Have a Happy and Healthy Day!!

" A Surprise Gift from Fitness Elements Express...with Love"

"Everyone loves a surprise gift, especially me! An I've got one for you that's extra special if you respond to my invitation within the next 10 days. It's something you absolutely must have before you can seriously consider losing weight and keeping it off. And it's very, very personal. I'll bet you want to know what it is ...Sorry! I can't tell you -that would ruin the surprise! But I can tell you what it's not: It's not a magic potion or low-calorie pizza...It's not a zipper for your mouth or padlock for your refrigerator... And it's definitely not another fat-gram counter! It IS, quite simply, to be an indispensable item that will help you get and stay motivated. You'll slim down. You'll become fit and healthy. It will help you see yourself perhaps as you've never seen yourself before, and it will continue to inspire you for years to come. Oh! I just can't contain myself any longer! The suspense is killing me. The surprise is...Oops! I almost said it! Sending you this wonderful gift with my love and affection will give me such pleasure. Join my exclusive Never Give Up with F.E.E. Weight Loss Club and this gift will be yours to keep, along with everything else I name in the coupon when you respond by calling 480-212-1947 or toll FREE 1-888-539-1651 and even email is great too fitnesselementsexpress@yahoo.com go there NOW and grab your FREE gift Now! (Pssst...don't tell anyone else what your gift is when you get it. You don't want to ruin their surprise, do you?) Love, Natalie!"


HTTP://WWW.MINDFULEATINGPATROL.INFO/ Is waiting for you...Go there today!

Wanted: Yo-Yo Weight loss and Fat loss Fugitives from Fitness Elements Express!

Finally! Discover the 5 Hidden Secrets on how you too can assassinate the Saturated animal Fats and get on the Whole Health, Wellness, and Nutrition Heist for Life!

When your Ready for Your Whole Health Secret Service Secrets to be Revealed these are the questions we will Uncover together:

• Why You have not really been 100% ready to assume full-time responsibility for protection of Your Health and Wellness?

• You informally requested and demanded Your Whole Health Secret Service and Presidential protection of Your own Mind?

• You have Officially acknowledged as a distinct organization within Your true Treasury Diet Department to permanently change and modify Your behaviors?

• You have put in place proper Support for Your Whole Health Secret Service full-time prevention-protection-program?

• Your Whole Health Secret Service responsibilities were too demanding and included "detecting persons perpetrating frauds against their own Body, Mind, and Spiritual Government." This appropriation resulted in investigations into the Fast Food, non-conforming distillers, smugglers, junk food supermarket robbers, french fry frauds, and a number of other infractions against the federal fried food laws?

If this sounds like you then You need to Call the Whole Health Secret Service hot line at 1-888-539-1651 for Your FREE Whole Health, Wellness, and Nutritional Diagnostic today! Fitness Elements Express Guarantees up to 2-5 pounds weight loss per week and 1% fat loss per week. Special Reminder the more weight You have to lose the more aggressive You need to Be! Cut the Food Crimes and let the Whole Health Secret Service come for an In-Home Investigation NOW Dial Direct Mobile at 480-544-5502 or visit http://WHOLEHEALTHSECRETSERVICE.INFO/ for Your FREE 5 Fast Food Crimes Special Report You need to know about. Have a happy and Whole Healthy day!

Another New Transformational Whole Health Success Story Tiffany Benson from Fitness Elements Express!

We all Make choices in life it really is up to You! You too can decide to live life to the fullest today! Remember Tiffany and I both overcame our fears and took a different path! Just let go of all Your emotional eating and deal with things on a more healthful way! You really can start right away! Fitness Elements Express will change you for life!! Have a healthy and happy day!

Subscribe to my You tube account and watch Tiffany's Success Video today! http://www.youtube.com/user/Npyles

Spring Celebrations that won't spoil Your Food efforts from Fitness Elements!

This Weeks Special Feature from FoodSafety.gov and Fitness Elements Express! Celebrate safely with spring lamb and eggs >>

P. S. Fitness Elements Express Wishes you all the very Best with your Spring Holidays!!

News Alert! NEW Spring Blog for You Fitness Elements Popeye Style!

When it comes to your Workout and Waistline ask Yourself this ...What would Popeye Do?

ALL NEW Spring Blog for You http://FITNESSELEMENTSPOPEYE.COM

From: Natalie Pyles

Your Local AZ Health, Fitness, Nutritional and Expert, and Now New in Modern Medical Exercise and Post-Rehab Specialized Services! Enjoy Your Spinach Tips!!

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

Ingredients

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

Directions

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

Nutritional Information

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

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

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

100 Calories or Less Holiday Helpers from Fitness Elements!

Holiday Appetizers Under 100 Calories from Fitness Elements!

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

Smoked Salmon and Cheese Mini Twice-Baked Potatoes

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

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

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

Ingredients

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

Preparation

Preheat oven to 400°.

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

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

Nutritional Information

Calories:

96 (27% from fat)

Fat:

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

Protein:

3.5g

Carbohydrate:

13.6g

Fiber:

0.9g

Cholesterol:

8mg

Iron:

0.7mg

Sodium:

159mg

Calcium:

37mg

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

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

Dark Chocolate-Dipped Anise Biscotti

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

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

Yield: 22 biscotti (serving size: 1 biscotto)

Ingredients

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

Preparation

Preheat oven to 350°.

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

Reduce oven temperature to 300°.

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

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

Nutritional Information

Calories:

83 (24% from fat)

Fat:

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

Protein:

1.6g

Carbohydrate:

14.6g

Fiber:

0.3g

Cholesterol:

23mg

Iron:

0.6mg

Sodium:

69mg

Calcium:

5mg

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

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

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


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

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

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

Preparation

Preheat oven to 350°.

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

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

Reduce oven temperature to 325°.

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

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

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

New Food Crime Critique Special Offer from Fitness Elements!

Are You Aware that You could be the one making Your Kids and Animals Fat?

If Your like 1 out of Every 7 People that suffer from Food Crimes then call the Fitness Police! Visit http://callthefitnesspolice.blogspot.com to see if this might be You today!

Join Fitness Elements and Celebrate Popcorn Poppin' Month in Style!

Did you Know October is National Popcorn Poppin’ Month?

For more than 25 years, October has been celebrated as National Popcorn Poppin’ Month; however, it became "official" in 1999, when then Secretary of Agriculture Dan Glickman proclaimed October as National Popcorn Poppin’ Month.

While every day is a great day for celebrating popcorn, we chose the month of October because of the popcorn harvest which takes place each fall in the Midwest. Each year when the new crop is harvested, it reminds us popcorn will always be the naturally fun snack for the entire family. Popcorn Poppin' Month is the perfect time to celebrate popcorn.

• October is Popcorn Poppin' Month Press Release
• Fun Popcorn Facts
• A History of Popcorn Poppin'
• Popcorn and the Movies
• Perfect Popcorn Poppin' Tips
• Simply Perfect Popcorn Ideas
• Popcorn Poppin' Month Recipes

Enjoy these special links and fun Tips!

Eating Smart»Smart Choices»Dietitian-Approved: 12 Healthy Snacks

Dietitian-Approved: 12 Healthy Snacks

Improve mood, boost energy, and satisfy cravings with these healthy snacks recommended by our registered dietitians.

Special Chocolate Hazelnut Bark Recipe 4 Chocolate Lovers

Yield

About 12 ounces (serving size: 1 ounce)

Ingredients

• 3/4 cup hazelnuts (about 4 ounces)
• 1/3 cup dried cherries, coarsely chopped
• 2 tablespoons finely chopped crystallized ginger
• 6 ounces bittersweet chocolate, chopped

Preparation

1. Preheat oven to 350°.

2. Place hazelnuts on a baking sheet. Bake at 350° for 20 minutes, stirring once halfway through cooking. Turn nuts out onto a towel. Roll up towel; rub off skins. Coarsely chop nuts. Combine nuts, cherries, and ginger in a medium bowl.

3. Place chocolate in a microwave-safe measuring cup. Microwave at HIGH 1 minute or until chocolate melts, stirring every 15 seconds. Add to nut mixture, stirring just until combined. Spread mixture evenly on a jelly-roll pan lined with foil; freeze 1 hour. Break into pieces; serve immediately.

Nutritional Information

Calories:

139

Fat:

8.8g (sat 2.5g,mono 3.9g,poly 0.7g)

Protein:

2.1g

Carbohydrate:

15.4g

Fiber:

1.4g

Cholesterol:

0.0mg

Iron:

0.8mg

Sodium:

5mg

Calcium:

19mg

P.S. Looking for a Nutritional Holiday Makeover for Sustainability, and Lasting Lifestyle Changes then Call Natalie Pyles at 480-212-1947 or 1-888-568-4388 or fax request to 623-399-4199. Fitness Elements looks forward to getting You Healthier & Fitter then ever!