Amazing! New Revolutionary Summer Melt Down Supermarket Diet Boot Camp

Fitness Elements Express's Guide to Eating Right with the Family this Summer



Howdy! To all my health and fitness friends! Over the next two weeks I will map out a step by step food shopping list for you that will be updated ever other day on my blog giving you the checklist of foods you will need for your Summer Melt down Supermarket Diet Boot camp. The way to make this easy for you is to subscribe to my blog so you will get your updates every other day. That would be the easiest way for you to get the great helpful educational content that will get you melting down fat fast!

Keep in mind these lists may look like a lot of food at first but if we do this step by step it will be be so much fun for you, your family, and tummy in the sun! You'll be using the lists for the weeks ahead so stay with me. The lists assume you have nothing in the kitchen, not even salt! So, forgive me if you already some of these foods, but if not add them to your list and scratch off the rest of what you do have.

Tips to remember during these next few weeks of collecting your lists of foods and menu development for you and your family are these:

This isn't "diet food" but normal food in moderate portions.
Family members can simply enjoy larger portions, but this may be defeating the purpose if your trying to cut calories and lose weight. For instance if you have an active teenager they may have two chicken wraps for lunch, while you may have one.
Your husband can add more pecans and dressing to the Spinach salad for dinner, have more crackers, and perhaps finish with a piece of fruit. While you may only need one serving Mommy.
Take out your calorie controlled serving, then let the rest of your family have as much as they like! This can be a winning team sport for you and your family this Summer with your Summer melt Down Supermarket diet F.E.E. Boot camp plan.

There are no quantities on the lists you will have to determine that according to the size of your family. So, just use your good judgment and go through the menu plan and note what you will need. Also, for some of the fruits you may not want to by them too far ahead of time. So wait until we get through the list making so you can begin to put your menu planning together.

Here are the the first days foods you will put on your food shopping list.

Fresh Produce

Fruits

Apples
Bananas
Blueberries
Cherries (In season this month)
Cantaloupe
Grapes
Lemons
Limes
Mangoes
Oranges
Raspberries
Strawberries (or get frozen)
Tangerines (or Oranges), which ever you like will do!

This is your task for day one my health and fitness friends so add this to your Summer Melt down Supermarket Diet F.E.E. Boot camp plan and be on the lookout for your Vegetables and Herbs in a few days! I hope this gets you and your family off to a great start this summer!

Have a Healthy and Happy day from your Health, Fitness, and Nutrition Expert Natalie Pyles!

By, Natalie Pyles

Author, NSA Speaker, Health, Fitness, & Nutrition Consultant, Wellness Coach, Holistic Health, Nutrition, and Nursing Educator, Medical Exercise and Post Rehab Conditioning Specialist

Simple-Six Minute Salmon Recipe from Fitness Elements Express!

Go all American and Healthy this Memorial Day Holiday with 200 Calorie Salmon Burgers or Less!

Use fresh salmon, onion and basil to make these good-for-you burgers and serve on toasted focaccia bread.


Yield: 4 servings (serving size: 1 burger)
Ingredients


1 cup finely chopped red onion
1/4 cup thinly sliced fresh basil
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 (1-pound) salmon fillet, skinned and chopped
1 tablespoon hot pepper sauce
1 large egg white
Cooking spray
8 (3/4-ounce) slices focaccia, toasted
Preparation
Combine first 5 ingredients in a large bowl. Combine hot pepper sauce and egg white in a small bowl; add egg white mixture to salmon mixture, stirring well to combine.
Divide the mixture into 4 equal portions, shaping each into a 1/2-inch-thick patty. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add salmon patties, and cook 3 minutes on each side or until desired degree of doneness. Serve patties on toasted focaccia.
Nutritional Information
Calories:
190 (42% from fat)
Fat:
8.8g (sat 2.1g,mono 3.8g,poly 2.1g)
Protein:
25.2g
Carbohydrate:
1.1g
Fiber:
0.3g
Cholesterol:
58mg
Iron:
0.6mg
Sodium:
236mg
Calcium:
21mg

Or Try adding Your Salmon Pattie to Strawberry Salad with Poppy Seed Salad this Memorial Holiday! Combining these two Delightful recipes will give you Designer Lifestyle Diet You and Your Family Deserves without Sacrifice for under 270 Calories!


Strawberry Salad with Poppy Seed Dressing


Yield: 6 servings (serving size: 1 1/2 cups)

Ingredients
3 tablespoons sugar
3 tablespoons light mayonnaise
2 tablespoons fat-free milk
1 tablespoon poppy seeds
1 tablespoon white wine vinegar
1 (10-ounce) bag romaine lettuce
1 cup sliced strawberries
2 tablespoons slivered almonds, toasted
Preparation
Combine first 5 ingredients in a small bowl, stirring with a whisk.
Place lettuce in a large bowl; add strawberries and almonds, tossing to combine. Divide salad evenly among 6 plates. Drizzle 1 tablespoon dressing over each serving.
Nutritional Information
Calories:
78 (35% from fat)
Fat:
3.3g (sat 0.4g,mono 1g,poly 1.6g)
Protein:
1.8g
Carbohydrate:
11.5g
Fiber:
1.8g
Cholesterol:
2mg
Iron:
0.8mg
Sodium:
45mg
Calcium:
53mg

P.S. Fitness Elements Express wishes you all the very Best this Memorial Holiday! Have Healthy & Safe fun in the sun!

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

Easter Bunny All Recipes from Fitness Elements!

Ingredients

2 tablespoons olive oil
2 tablespoons sesame oil
1 teaspoon minced fresh ginger root
1 bunch asparagus stalks, ends cut
1 tablespoon soy sauce
1/2 cup chopped cashews

Directions

Heat olive oil and sesame oil in a wok over low to medium heat. Add ginger, and stir-fry until slightly brown. Add asparagus, and stir-fry for a few minutes before adding soy sauce and cashews. Cook until asparagus is tender but still crisp and bright green, stirring frequently.

Nutritional Information
Amount Per Serving Calories: 243

Have a very Happy Easter Holiday from Natalie Pyles your Health, Fitness and Nutrition Expert!!

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!!

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!!

Another New article for you from Fitness Elements! Crack the No-Forbidden Food Myth Code # 2

" Why You Should Use My Fat-Loss For Idiots Guide To Achieve Maximum Results!" Part 1

This will be Part 1 to a 3 part series of " Why You Should Use My Fat-Loss For Idiots Guide To Achieve Maximum Results!"

You are overweight for one of three reasons because one you're eating the wrong foods, two you're eating the wrong types of calories per meal, or three you're eating the wrong meals in the wrong meal frequency each day.

Think closely about what I'm about to tell you since it's going to change the way you think about dieting once and for all. At least that is my hopes for you in the long hall.

Food Is more powerful than you will ever know and it is more powerful than any prescription weight-loss pills, because the food that you eat can either work for you or agaist you. Let me repeat that food can either make you THIN or make you FAT. You don't get fat because of lack of exercising, thats a myth. You get fat because you don't eat the right foods at the right intervals each day.

Also, the pattern that you choose to eat your meals each day is more powerful than any presciption weight loss pills. This is true because Your body is like an engine and it only needs certain foods at certain intervals each day, and if you don't eat the right times your body won't utilize that fuel to burn those calories- and you will wind up storing those calories as fat tissue.

( Clue: You need to eat more than three meals per day to lose weight, but I'll talk to you more on the details later).

You have gotten over weight by eating the wrong foods at the wrong times in the wrong frequency. And guess what you can get SLIM by eating the RIGHT foods at the right times, in the right amounts, and right frequency each day.

I'ts not really any more complicated than that , and the way to start losing weight has nothing to do with starving yourself or jogging 2 hours a day.

The reason You cannot lose weight by starving your body ( using a low calorie diet) is because your metabolism will detect any major drop in calories and it will then adjust itself by burning fewer and fewer calories each day.

Let this be your first part of this 3 part series " Why You Should Use My Fat Loss For Idiots Guide To Maximize Your Results!" Let this sink in your mind and be a lesson to you of what not to do. Now, Stop Dieting and start thinking more about Intelligible Eating and Exercise. Thats another series altogether that I will be writing about so stay tuned for Part 2 and by for now.

Your Friend In Health & Fitness,

Natalie Pyles

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

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!!

Get Your Shamrock on! FREE Irish Recipe from Fitness Elements!

Fabulous Fried Cabbage Recipe for You!

Ingredients

• 2 teaspoons butter
• 1 (15 ounce) can chicken broth
• 1 head cabbage, cored and coarsely chopped
• 1 pinch salt and pepper to taste

Directions

1. Bring the butter and chicken broth to a boil in a large skillet. Reduce heat to low and add the cabbage. Cover and cook over low heat to steam the cabbage for about 45 minutes, stirring frequently, or until cabbage is tender and sweet. Season with salt and pepper and serve.

Nutritional Information

Amount Per Serving Calories: 66 | Total Fat: 1.7g | Cholesterol: 5mg

Happy St. Patrick's Day From Fitness Elements!!

Have a Happy & Healthy Holiday!

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

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!!

In the Mood Foods for Valentines Day from Fitness Elements!

"In the Mood" Foods

Since Aphrodite, Greek Goddess of Love, appeared on the scene in mythology, modern-day diners have been trying to bring her back to the dinner table. We can help.

The Foods of Love

Dating back to the Aztecs, a sultry rumor existed that certain foods could either increase sex drive or enhance fertility. According to the buzz-kills at the U.S. Food and Drug Administration, sampling chocolate, oysters, and asparagus might make you feel more amorous, but it won't do a thing for your sex drive. Myths and legends aside, we choose to believe that you can make a little magic with a mouthwatering recipe. Why not try a few using these alleged aphrodisiac foods and see what happens?

Next: Chocolate >

Give it a shot what do you have to Lose You never know about Food Myths it Never hurt to be a little Mystical!! Enjoy Yourself this Year Lots of Love from Your Fitness and Nutrition Expert Natalie Pyles!

Super Bowl Makeover Secrets from Fitness Elements!

Tailgating Menus Seem to be a great Hit!!

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Feed the Crowd

Football season is here again, and with it comes one of our favorite food experiences: tailgating. We've put together four great menus to satisfy any hungry group of sports (or grill) fans. All the salads and desserts can be made a day or two ahead, and everything else will cook right on the grill, whether it's in a stadium parking lot or your own backyard. Make a full menu, or mix and match; either way you'll be well fed and ready to root for your team.

NextBarbecue Menu

What a Great time of Year to Share Food tips, recipes, games and some Outdoor bonding before, after and during the Game! Enjoy these suggestions from your Fitness & Nutrition Expert Natalie Pyles!!

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!!

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!!

Fat Free Living Tips from Fitness Elements!

Try Going Vegetarian in 2010 for a Healthier Trimmer You!!

Protein-Rich Soy

Tofu makes a filling and tasty burger! This vegetarian protein source is full of heart-healthy fats and, like all veggies, is cholesterol-free, yet it still provides your muscles with high-quality protein. (This recipe contains 10.5 grams.) Fresh tomatoes and peppery watercress top off this sandwich, adding flavor plus small amounts of vitamins A and C.

Give Grilled Lemon-Basil Tofu Burgers a Try!!

Marinated tofu slices acquire a golden crust when grilled; the olive-garlic mayonnaise on the sandwich adds a Mediterranean flavor. Serve with grilled asparagus.

Yield: 6 servings (serving size: 1 burger)

Ingredients

• 1/3 cup finely chopped fresh basil
• 2 tablespoons Dijon mustard
• 2 tablespoons honey
• 2 teaspoons grated lemon rind
• 1/4 cup fresh lemon juice
• 1 tablespoon extravirgin olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 4 garlic cloves, minced and divided
• 1 pound firm or extrafirm tofu, drained
• Cooking spray
• 1/3 cup finely chopped pitted kalamata olives
• 3 tablespoons reduced-fat sour cream
• 3 tablespoons light mayonnaise
• 6 (1 1/2-ounce) hamburger buns
• 6 (1/4-inch-thick) slices tomato
• 1 cup trimmed watercress

Preparation

Combine first 8 ingredients and 3 garlic cloves in a small bowl. Cut tofu crosswise into 6 slices. Pat each square dry with paper towels. Place tofu slices on a jelly-roll pan. Brush both sides of tofu slices with lemon juice mixture; reserve remaining juice mixture. Let tofu stand 1 hour.

Prepare grill.

Place tofu slices on grill rack coated with cooking spray; grill for 3 minutes on each side. Brush tofu with the reserved juice mixture.

Combine remaining 1 minced garlic clove, chopped olives, sour cream, and mayonnaise in a small bowl; stir well. Spread about 1 1/2 tablespoons mayonnaise mixture over bottom half of each hamburger bun; top each serving with 1 tofu slice, 1 tomato slice, about 2 tablespoons watercress, and top half of bun.

Nutritional Information

Calories:

276 (37% from fat)

Fat:

11.3g (sat 1.9g,mono 5.7g,poly 2.2g)

Protein:

10.5g

Carbohydrate:

34.5g

Fiber:

1.5g

Cholesterol:

5mg

Iron:

2.4mg

Sodium:

743mg

Calcium:

101mg

P.S. Make 2010 Your Year to get Lean, Mean, and Live Life Guilt & Fat Free from Your Fitness & Nutrition Expert Natalie Pyles!!

Eye Health Care Month is here! Types of Vitamins and Minerals you can take to Keep Your Eye care Up from Fitness Elements!

Types of Vitamins And Minerals To Keep Eyes Health

Vitamins A, E, and C all appear to offer benefits for overall eye health. For example vitamin A may reduce the risks of cataracts and night blindness. Further a deficiency in vitamin A has been implicated in blindness and corneal ulcers. Vitamin E plays a role in the reducing the risk for macular degeneration and cataracts; finally, vitamin C reduces pressure in Glaucoma, slows age related degeneration and provides resistance to cataracts. It appears that vitamins are a rich source of antioxidants. Antioxidants fight the effects of oxidation that contributes to the destruction of health tissues and is strongly implicated in macular degeneration.

Minerals And Supplements

Minerals and supplements can make a tremendous impact on eye health. Minerals help the body metabolize vitamins. They also help the body balance nutrition and hormones. Though they constitute only a fraction of the bodies’ total composition they have a tremendous influence. Some crucial minerals for eye health are; zinc and selenium. Other crucial supplements are Lutein, Bioflavonoids and carotenoid.

Carotenoids for example, are the pigment in oranges, red and yellow fruits. These pigments counter the effects of prolonged exposures to certain types of light. Carotenoids also convert substances from these foods into vitamin A that provides antioxidant protection. Omega-3 fatty acids such are found in seafood’s are also excellent for eye health, and they are rich in antioxidants.

Sources of Minerals and Vitamins

Food sources appear to be the most beneficial source of vitamins and minerals.
Vitamin C is found in varying quantities in oranges, strawberries, rosehip and broccoli. Vitamin A can be found readily in carrots, sweet potatoes and liver. Vitamin E rich foods are nuts such as almond and hazelnuts. Zinc can be found in red meat, oysters and wheat. Lutein is plentiful in spinach and collard greens. Bioflavonoids are found vitamin C rich foods.

Continue to: Eye Exercises for Suppression

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Hope these Eye Tips are helpful for You from Your Health & Fitness Expert Natalie Pyles! It still Amazes me how much Nutrition affects everything!! How about You?

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!