Happy Cinco De Mayo from Fitness Elements Express! Cactus Cooker Secrets Revealed!

When Cortes first encountered the Aztecs, he was more interested in gold than food. But if he had taken the time to peek under a few lids during his conquests, he also would have unearthed the riches of classic Mexican cocina (cuisine)―a healthy diet that was mostly meatless and revolved around native crops such as corn, tomatoes, chiles, and beans.

Today's Mexican food (thanks in part to the cooking styles of many Mexican-American eateries) is known for its high fat content. But here, our vegetable pies not only blend the various colors and flavors of authentic Mexican fare, but they also give it that light touch. Like Cortes, you too can discover an ancient Mexican treasure for the first time.

Check out CookingLight.Com for these FREE Printable Recipes Now!

Mexican Vegetable Pies

Marinated Orange-and-Cucumber Salad

Chocolate-Kahlua Brownies

P.S. If Your always busy and on the run Natalie Pyles Your Holistic Health, Fitness, Wellness, and Nutrition Expert would be glad to compile You a Fun Food Recipe Book today Call 480-212-1947 or fax Your FREE request to 623-399-4199 or email fitnesselementsexpress@yahoo.com

Happy Healthy Cinco De Mayo Day!!

Decadent and Delicious Recipes Perfect for People with Diabetes from Fitness Elements Express!

This issue’s terrific recipe is from: THE BIG BOOK OF DIABETIC DESSERTS - Decadent and Delicious Recipes Perfect for People with Diabetes

CHOCOLATE-DRIZZLED PEANUT BUTTER CAKE

Makes 9 servings
Serving Size 1 (2 1/2 inch) square
For a lunch box, an after school treat, a bake sale, or a coffee break, this cake is a pleasing sweet for peanut butter lovers of all ages.

1 cup all-purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/8 teaspoon salt
1/4 cup natural peanut butter
3 tablespoons canola oil
1/3 cup granular no-calorie sweetener
1/3 cup light brown sugar
1 large egg 3/4 cup low-fat buttermilk 1 teaspoon vanilla extract 1/2 ounce semisweet chocolate baking bar, chopped

Preheat the oven to 350ºF. Coat an 8 x 8-inch baking pan with cooking spray and set aside.
Combine the flour, baking powder, baking soda, and salt in a medium bowl and whisk to mix well. Set aside.
Combine the peanut butter and oil in a medium bowl and beat at medium speed until smooth. Beat in the no calorie sweetener and brown sugar. Beat in the egg. Add the flour mixture and buttermilk alternately to the peanut butter mixture, beginning and ending with the flour mixture, beating well after each addition. Beat in the vanilla.
Place the chocolate in a small resealable zip-top bag and seal. Place the bag in a saucepan of hot water. Let stand 5 minutes or until the chocolate melts. Snip a tiny corner from bag and drizzle chocolate over the cake. The cake can be covered in an airtight container and stored at room temperature up to 3 days.

Exchanges 1 1/2 Carbohydrate 2 Fat
Calories 193, Calories from Fat 86
Total Fat 10.0 g, Saturated Fat 1.0 g
Cholesterol 24 mg
Sodium 204 mg
Total Carbohydrate 23 g, Dietary Fiber 1 g Sugars 11 g
Protein 5 g

P.S. If you or Your loved one would like a FREE Nutritional Consultation and lots of Diabetic Food Tips and FREE Recipes call the Dietetics Police today! Natalie Pyles can be reached at
480-544-5502 or 480-212-1947 or email FitnessElementsexpress@yahoo.com

Win Organic Coffee For A WHOLE YEAR! FREE from Fitness Elements Express when You take advantage of your NEW Natural Metabolism Test!

Check out http://NATURALREBOOTMETHOD.INFO/ will give you all the authentic truth and guidance you ever need! You can contact Fitness Elements Express today 480-212-1947 or email Natalie Pyles at fitnesselementsexpress@yahoo.com or fax your Consultation request to 623-399-4199.

P.S.S. You can also reach Fitness Elements Express by Mobile NOW! Dial a Naturopath at 480-544-5502 to Speak to Your Health, and Nutrition Expert Natalie Pyles today! Guaranteed to lose 3-4 pounds per week permanently and safely Guaranteed!

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Orange Peel Cellulite Screaming Your name?

For your FREE 5 Realistic Cellulite Guidelines call 480-212-1947 to speak with Natalie Pyles your Mobile Female Health, Fitness, and Nutrition Expert on this topic or request more information and a FREE 9 point Body-Fat Analysis and Nutrition Diagnostic go to http://HEALTHYWOMENDIMPLING.INFO/ or email fitnesselementsexpress@yahoo.com to recieve FREE updates from our Blog!

Have a Healthy and Happy Day!

Your Fabulous Fruit of the Month from Fitness Elements!

Anything but Ordinary! Another Great Recipe....
From Fitness Elements!

Featuring the Fruit of the Month, Avocado!

Tuna Pasta Salad w/ Avocado

A cornucopia of flavors changes a regular salad into more than a meal.

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: Main Dishes

Think Variety; Think Color:

Preparation time: 30-60 minutes

Serves: 4

Cups of Fruits and Vegetables per Serving: ½

Ingredients:

2 cups pasta shells
¼ cup bottled fat-free Italian dressing
¼ cup fresh basil, chopped
2 cloves garlic, minced
¼ teaspoons red pepper flakes, crushed
1 6-oz. can water-packed tuna, drained and flaked
¾ cup diced tomatoes
½ ripe avocado, diced
¼ cup red onion, thinly sliced
2 tablespoons black olives, chopped
4 green leaf lettuce leaves

In a large saucepan, cook the pasta according to the package directions. Drain, then rinse briefly under cold water. Drain. In a small bowl, combine the Italian dressing, basil, garlic, and crushed red pepper. In a large bowl, combine the pasta, tuna, tomato, avocado, red onion, and olives. Add the dressing and toss until evenly coated. Line plates with the lettuce leaves and spoon the salad on top.

Each serving provides: An excellent source of vitamin A, folate, and a good source of vitamin C, magnesium, potassium and fiber.

Credit: Recipe courtesy of Produce for Better Health Foundation (PBH). This recipe meets PBH and Centers for Disease Control & Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.

Nutritional Information per Serving
Calories: 295	Carbohydrates: 41g
Total Fat: 6.4g	Cholesterol: 18mg
Saturated Fat: 1.1g	Dietary Fiber: 5g
% of Calories from Fat: 19%	Sodium: 363mg
Protein: 18g P.S. You Really can't beat a Great tasting Avocado and if you need any Recipes or links to websites and tools to start Your Healthy Cooking days just ask Your Fitness & Nutrition Expert Natalie Pyles to help You out! You can always Win your way thin with a Strong strategic plan at hand!! 480-212-1947 or fitnesselementsexpress@yahoo.com for Your FREE Nutritional Consultation today!!

10 Top Secrets of Portion Control from Fitness Elements!

10 Top Secrets of Portion Control

So many invisible factors cause us to eat more than we want. Here, easy-to-remember tips for becoming "portion aware."

1. Before Eating, Divide The Plate
   Here’s a simple rule to portion a plate properly: Divide it in half. Automatically fill one side with fruits or vegetables, leaving the rest for equal parts protein and starch. This way, you begin to see what a properly balanced meal looks like. Spaghetti and meatballs? Steak and potatoes? They’re only half a meal, incomplete without fruits and vegetables.
2. Pre-Portion Tempting Treats
   The bigger the package, the more food you’ll pour out of it. When two groups were given half- or 1-pound bags of M&Ms to eat while watching TV, those given the 1-pound bag ate nearly twice as much.
3. Head Off The Mindless Munch
   Five minutes after eating at an Italian restaurant, 31 percent of people couldn’t remember how much bread they ate. If you’re worried you might do the same, have the bread removed from the table.
4. Downsize The Dishes
   If you’re one of the 54 percent of Americans who eat until their plates are clean, make sure those plates are modestly sized. On a standard 8- to 10-inch dinner plate, a portion of spaghetti looks like a meal. On a 12- to 14-inch dinner plate, it looks meager, so you’re likely to dish out a bigger portion to fill the plate. When researchers gave study participants 34- or 17-ounce bowls and told them to help themselves to ice cream, those with the bigger bowls dished out 31 percent more ice cream.
5. Limit Your Choices
   The more options you have, the more you want to try. In one study, researchers gave two groups jellybeans to snack on while they watched a movie. One group got six colors, neatly divided into compartments; jellybeans for the other group were jumbled ­together. Those given a mix ate nearly two times more.
6. Use Your Power For Good
   Most homes have a “nutritional gatekeeper” who controls 72 percent of the food eaten by everyone else. The person who chooses food, buys it, and prepares it wields power. If that’s you, take advantage of it.
7. Avoid A See-Food Diet
   Office workers who kept candy in clear dishes on their desks dipped in for a sample 71 percent more often than those who kept their candy out of sight.
8. Turn Off The Television
   The Vast Wasteland leads to vast waists. It’s not just the couch-sitting. TV distracts you from how much you’re eating, and the more you watch, the more you’re likely to eat. In a study comparing how much popcorn viewers ate during either a half-hour show or an hour-long show, those who watched more television ate 28 percent more popcorn.
9. Think Before You Drink
   Pour cranberry juice into two glasses of equal volume: one short and wide, the other tall and thin. Most people pour 19 percent more cranberry juice in the short glass because the eye is a poor judge of volume in relation to height and width.
10. Serve Good-For-You Foods Family-Style
    Not all portion-control strategies are about eating less. You can have as much as you want of some foods. Place the foods you want your family to eat more of―salads and vegetable sides―within easy reach on the dining table. In a soon-to-be-published study, Wansink found people who kept baby carrots in plain sight ate 25 percent more during a day.

P.S. If Your Looking for an Excellent source of Nutrition Resources check out Cookinglight.com and know that Your Fitness & Nutrition Expert Natalie Pyles is Always available for FREE Evaluations, Critiques, and Consultations to make sure You are eating Right for You!! 480-212-1947 or fax request to 623-399-1499 or email fitnesselementsassociates@yahoo.com Now to get the Right Results You deserve Today!!

Soup Month is here and there is Nothing like Healthier Slow Cooker Chicken Tortilla Soup to warm up Your Belly and Not give You the Bulge!

Community Spotlight: Healthy Custom Recipe from Fitness Elements!!

Photo by: MakeItHealthy

Healthier Slow Cooker Chicken Tortilla Soup

“I used low-sodium chicken broth, and reduced fat by using skinless chicken breasts and cooking spray instead of oil. Adding some tasty fresh toppings helps my family get more vitamins.” – MakeItHealthy –

See top recipes made lighter.

Enjoy Your Healthier Soup Selects from Your Fitness & Nutrition Expert Natalie Pyles and Have a Healthy and Happy New Year!!

Hot Tea time from Fitness Elements! January is Hot Tea Month and what a great time to Enjoy!

January is: National Hot Tea Month

Recent research findings have reported that drinking black tea may improve the body’s defenses and quicken the response to bacteria and viruses – giving people more of a reason to brew themselves a hot cup of tea this January in celebration of National Hot Tea Month – and possibly ward off pesky germs.

• National Hot Tea Month

• Types of Tea

Enjoy the warmth of Hot Tea in January from your Nutrition Expert Natalie Pyles!

January is National Diet Month from the desk of Fitness Elements!

January is Diet Month Pop-ular for Watching Weight Despite our best intentions, we gobbled down too much turkey over the holidays. The plum pudding turned into plump padding, the crescent roll into a belly roll, and those rounds of corks popping made a button or two pop. Like millions of Americans, we ate too much over the holidays and it's time to get back in shape. Falling into an unhealthy eating pattern is an annual tradition we'd rather do without. We know the consequences of holiday sweets and second helpings, but we can't seem to push away from the table quick enough. And each January, as clothing grows snug and scales tip unfavorably, we resolve to do better. Now is the time to take stock of the cupboard and load up on good-for-you foods--like whole grains, fresh fruits and vegetables, and lean meats--and reacquaint ourselves with the local gym. It’s tempting to skip meals, but studies have shown that eating smaller, healthful portions throughout the day can help boost metabolism and aid weight loss efforts. So, if you’re hungry mid-morning or mid-afternoon, grab a smart snack that can help fuel your metabolism while satisfying hunger pangs, like popcorn. Compared to many snack foods, popcorn is low in calories. Air-popped popcorn provides only 30 calories per cup. When oil-popped, it contains only 55 calories. Even drizzled lightly with butter, it's only 90 to 120 calories per cup. Popcorn is a whole grain food which makes it a high-quality carbohydrate source that is not only low in calories, but high in fiber. This means it takes longer to chew and makes you feel full longer. Try popping popcorn on the stove top. It's an economical and versatile treat the whole family will enjoy which makes it easy on your wallet and your waistline! Perfect Popcorn Poppin' Tips P.S. Call for your FREE NEW YEAR, NEW YOU PERSONAL TRAINING CONSULTATION and NUTRITIONAL ANALYSIS and get in the BEST Shape of Your LIFE in 2010!! 480-212-1947 or email fitnesselementsassociates@yahoo.com or fax request to 623-399-4199

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!

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

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

Yield: 10 servings (serving size: 1 piece)

Ingredients

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

Preparation

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

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

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

Preheat oven to 350°.

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

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

Nutritional Information

Calories:

314 (21% from fat)

Fat:

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

Protein:

6.2g

Carbohydrate:

57.4g

Fiber:

1.1g

Cholesterol:

57mg

Iron:

1.6mg

Sodium:

360mg

Calcium:

128mg

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

Wine and Spirits Healthy Holiday Tips!

Wine and Spirits

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

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

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

Holiday Eating Tips Busted!

The Truth about Holiday Eating

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

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

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

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

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

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

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

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

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

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

Have a healthy and happy holiday!

Looking for the Ultimate Holiday Weight Gaining Tips?

How to Avoid Holiday Weight Gain

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Happy Holidays!

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

Peppermint Stick Hot Chocolate

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

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

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

Ingredients

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

Preparation

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

Nutritional Information

Calories:

194 (18% from fat)

Fat:

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

Protein:

7g

Carbohydrate:

34g

Fiber:

0.8g

Cholesterol:

10mg

Iron:

0.6mg

Sodium:

96mg

Calcium:

32mg

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

Healthy Holiday Day 11 Cookie Countdown!

Baked Soufganiyot

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


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

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

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

Preparation

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

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

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

4. Preheat oven to 375°.

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

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

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

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

Day 10 Healthy Holiday Cookie Recipes from Fitness Elements!

White Chocolate, Strawberry, and Oatmeal Cookies


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



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

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

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

Preparation

Preheat oven to 350°.

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

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

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



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

Did you know National Apple Month is Here?

Top 10 Ways to Enjoy Apples

As Is! Crunch into a delicious whole apple at snack time, mealtime or anytime at all.

An Old Favorite. Enjoy the sweet tinge of apples in Raisin Waldorf Salad.
Eat as a side dish or on a sandwich.

Peanut Butter. Need We Say More? Slice and enjoy apples with our delicious Fruity Peanut Butter Dip. Add carrots and celery for more color and variety.

Dessert! The kids will love helping out with this one. Check out our Boatloads of Fruit recipe from the Cool Fuel Cookbook for Kids.

Apple Dipping Bar. Forget bobbing for apples, try dunking them! Kids will love helping out with this fun Dipping Bar! Watch Apple Dipping Bar Video

Delectable Décor. Always keep a bowl of the many different colors of apples on your kitchen counter, dining table or in the living room. Not only will it serve as a quick source for a healthy snack but it’s also the perfect room accent.

Bake ‘em! Remove the cores, leaving a 1/2 inch of the bottom of the apples. Pour a small amount of brown sugar and butter into the hole. Place the filled apples in an 8 x 8-inch square baking pan then add 3/4 cup of water to the pan. Bake at 375°F for 30-40 minutes until tender, not mushy.

Toss ‘em into a Main Dish! Apple Chicken Stir-Fry is an unexpected way to enjoy apples
and it’s absolutely delicious!

Grab the Kids for an Apple Tasting! Buy a variety of apples and cut each into slices. Place each variety on its own plate and tag. Have each child eat a slice of each variety of apple and vote for her/his favorite.

Applesauce … Your Way. Smooth or chunky? Low sugar or sugar-free? With raisins … or cranberries? Just spice it up and make it your own. Watch Applesauce Video

See Videos About Apples

See Nutrition Information for Apples

Enjoy my friends!

P.S. If you would like a FREE Apple Recipe Book from Your Health & Fitness Expert Natalie Pyles call in today 1-888-568-4388 or email fitnesselementsexpress@yahoo.com or fax request at 623-399-4199 Have a healthy day!

Time to Face the Fats

Valuable facts from the American Heart Association

National Cholesterol Month Continues...

It's time to meet the Fats - some are bad and some are better.
According to a consumer survey conducted for the American Heart Association, fewer than half of Americans know that the "better" fats (monounsaturated and polyunsaturated) can help reduce their risk of heart disease.

Do you know everything you need to know to make healthy fat choices? Do you know:

• Which dietary fats you should limit or avoid?
• Which are better for you than others?
• Which foods contain which types of fat?
• How many calories – and how much fat – you should eat each day?
• If foods labeled "trans fat-free" are always healthy?

Don’t worry if you don’t know the answers. Most Americans are confused about fats. That’s why the American Heart Association created this Web site — to help you face the facts about fats.

To begin learning more about fat facts and eating sensibly, go to any of the links on this page.

Fats 101 Take our crash course on fats. It's everything you need to know, easy to read and all in one place.	My Fats Translator A cool calculator that translates our fat recommendations into daily limits just for you.	Live Fat-Sensibly Learn how you can be smart about dietary fats when eating out or cooking at home.