Do you think All Sugars Are the same?

All Sugars Aren't the Same: Glucose Is Better, Study Says

Think that all sugars are the same? They may all taste sweet to the tongue, but it turns out your body can tell the difference between glucose, fructose and sucrose, and that one of these sugars is worse for your health than the others.

In the first detailed analysis comparing how our systems respond to glucose (which is made when the body breaks down starches such as carbohydrates) and fructose, (the type of sugar found naturally in fruits), researchers at the University of California Davis report in the Journal of Clinical Investigation that consuming too much fructose can actually put you at greater risk of developing heart disease and diabetes than ingesting similar amounts of glucose. In the study, 32 overweight or obese men and women were randomly assigned to drink 25% of their daily energy requirements in either fructose- or glucose-sweetened drinks. The researchers took pains to eliminate as many intruding factors as possible by asking the volunteers to commit to a 12-week program; for the first and last two weeks of the study, each subject lived at UCD's Clinical and Translational Science Center, where they underwent rigorous blood tests to determine their insulin and lipid levels, among other metabolic measures. (Take a quiz on eating smart.)

Both groups gained similar amounts of weight by the end of the 12 weeks, but only the people drinking fructose-sweetened beverages with each meal showed signs of unhealthy changes in their liver function and fat deposits. In this group, the liver churned out more fat, while the subjects consuming similar amounts of glucose-sweetened drinks showed no such change. The fructose-drinking volunteers also were not as sensitive to insulin, the hormone released by the pancreas to capture and break down glucose in the blood and store it as fat. Insulin insensitivity is one of the first signs of diabetes. These subjects also gained more visceral fat, the dangerous kind that embeds itself between tissues in organs such as the heart and liver and secretes hormones and other chemicals that throw off the body's normal metabolism, setting the stage for atherosclerosis and heart attack. "This suggests that in the same way that not all fats are the same, not all dietary carbohydrates are the same either," says Peter Havel, professor of nutrition at the University of California Davis and lead author of the study.

But don't expect to be able to exercise your new sugar-smarts at the grocery store quite yet. Most of the sugar we encounter in products and in restaurants isn't glucose, but rather high fructose corn syrup or sucrose, each a combination of glucose and fructose (sucrose is an even 50-50 split between the two, while high fructose corn syrup comes in either 55%-45% fructose-glucose or 42%-58% pairings). It's difficult to find anything that's mostly glucose, which means our sweeteners are setting us up for weight gain, and more insidiously, metabolic changes that can make us more prone to heart disease and diabetes.

Dr. Walter Willett, chair of the department of nutrition at the Harvard School of Public Health, notes that studies have shown that long-term consumption of sugared drinks can double the risk of diabetes, with half of that risk due to the excess weight brought on by the calories, and the other half due to the beverages' high sugar content — mostly fructose. "This study provides the best argument yet that we should either decide to consume less sugar-sweetened beverages in general, or that we should conduct more research into the possibility of using other sweeteners that may be more glucose-based," says Matthias Tschoep, an obesity researcher at the Obesity Research Center in the University of Cincinnati, and author of a commentary accompanying the study. "It's an unbelievable piece of work." (See the top 10 scientific discoveries of 2008.)

If that's the case, then why the glut of blended sugars rather than pure glucose in our foods today? Glucose isn't as sweet as fructose, and because our collective sweet teeth have become accustomed to a certain level of sweetness, anything less might be unsatisfying. "The proportion of fructose in food probably hasn't increased that much, since high fructose corn syrup simply replaced sucrose in many cases," says Havel. "But people are also simply consuming more sugar in their diet." In fact, if you think that the study subjects drank way more sweetened beverages (25% of their daily energy requirements came from the sugar in their drinks) in this study than the average American, you might want to consider this: according to recent data from an annual government survey, Americans on average wash down 16% of their daily energy needs with sugared drinks — not that far off the 25% threshold set by Havel in the study.

Willett, for one, isn't convinced that glucose-based sweeteners are an attractive option for soda makers. "I don't think any beverage company out there is considering putting pure glucose into their product," he says. "It doesn't have the same level of sweetness."

Instead, he is advocating a drastic change in the sugar content of sodas. His Department of Nutrition is urging manufacturers to produce a line of beverages containing only 1 gm of sugar per ounce, a 70% reduction in sugar content. It's all part of a campaign to re-train the American sweet tooth. "If children grow up with everything tasting super sweet, then it's hard for them to appreciate he gentle sweetness of a fresh carrot or an apple," he says. "Part of this is deconditioning palates to a much more natural level of sweetness." That certainly won't be easy, but it will surely be worth it. We could have our sugar and stay healthy too.

The original version of this story misidentified the body's insulin-producing organ. It is the pancreas, not the liver. The story also misstated that high-fructose corn syrup is cheaper than glucose. It is not, but it is cheaper than sucrose.

References: CNN.com and Time News

Forwarded by, Natalie Pyles

P.S. Call me for your FREE Nutritional Consultation and I will tell you which sugars to eat 480-212-1947 or fax request 623-399-4199

Fitness Elements & Associates Fit Food Cop Transformation Program Offers 2-3 Pounds per week and 1% Body-fat loss per week Results Guarantee

For Further For Immediate Release
Information Contact:
Natalie Pyles, President, Fitness Elements & Associates
Direct phone: 480-212-1947
Email:fitnesselementsassociates@yahoo.com

Fitness Elements & Associates Fit Food Cop Transformation Program Offers 2-3 Pounds per week and 1% Body-fat loss per week Results Guarantee

Scottsdale, AZ and surrounding areas. President of Fitness Elements & Associates, Natalie Pyles, announces April 27th, 2009 launch of Fit Food Cop Transformation Program in Scottsdale and Phoenix AZ residents with a bold Guarantee 2-3 pounds per week and 1% body-fat loss per week Results and Guarantee: if the participant does not achieve his or her predetermined weight loss or fitness goals within 12 weeks a 100% refund will be issued.

"What most people want is a weight loss and fitness solution that finally works for them," explains Natalie Pyles, a certified Fitness professional, Licensed Nutritionist, and Licensed Wellness Coach with 17 years of experience and expertise in the Phoenix and Scottsdale area. " Three essential components are necessary to obtain the desired results:

1. The correct exercise mix: cardiovascular exercise to burn calories during the session, and lean muscle-building strength training to increase the individual's metabolism, thereby burning calories at a higher rate throughout the day.

2. The correct nutritional mix: traditional dieting causes the body's metabolism to slow dramatically to conserve fuel for energy. It's unhealthy and generally result's in a 'bounce-back' or 'yo-yo' effect. Eating correctly means fueling your body throughout the dya with a variety of healthy foods. This keeps the body's metabolism burning calories at a higher rate. It's counterintuitive, but it's time-tested , scientific fact.

3. The correct information, motivation, and emotional support: people need the right information, guidance, and a little - or sometimes a lot - of external motivation and support to achieve their weight-loss and fitness goals. The Personal trainer, Nutritionist, and Wellness Coach provides the information, listening, and motivation, and the other participants provide the emotional support."

Fitness Elements & Associates Fit Food Cop Transformation Program recruits agree they will adhere to specific nutritional guidlines and attend each session time slot for them on a Monday, Wednesday, and Friday or Tuesday, Thursday, and Saturday time slot for a twelve-week period . In return, Ms. Pyles guarantees each participant will achieve his or her predetermined weight loss and fitness goals. Ms. Pyles can be reached for more information at 480-212-1947.

" We sit down with the new recruit, honestly assess their current health situation and create a mutually agreed upon aggressive, yet achievable goals. At the end of the twelve-week period, if the recruit has not met or exceeded his or her goals, we will unconditionally refund every penny of their investment. This guarantee is stipulated in writing and is a binding contract," says Natalie Pyles.

" No other fitness and weight loss program I'm aware of offers such an iron-clad guarantee of results. Believe me, if I wasn't confident this system works, I certainly wouldn't offer a money-back guarantee. People are sick of the hype and misinformation surrounding the weight loss and fitness industry. All they want is something that will finally give them the results they deserve. We guarantee the Fitness Elements & Associates Fit Food Cop Transformation P Program is a no-nonsense, practical for anyone and will fulfill on the promise regardless of the individual's fitness level or age. It's fun, very social and gives people an opportunity to jump-start their day with a positive personal victory, " explains Ms. Pyles.

Note to Editor : Natalie Pyles is available for candid and informative interviews on health and fitness.

Memo For You

From: Dr. Natalie Pyles D.D.S. (Doctor of Discount Designer Sweat)
Date: Thursday 10:27 am

"Why In the Heck Is Natalie Pyles Sending You an X-Ray To Celebrate Fitness Elements 16th year of Experience and Expertise Anniversary?"

Dear Valued Customer, Client, Champions, & Friends,

Right about now you've probably settled into your day, and after going through your e-mails are asking yourself the above question. Quite frankly, I'd be asking myself the same question if I received this unusual package by e-mail.

The Answer Is Simple!

You see we are celebrating our 16th Anniversary of Experience, Expertise, and providing the men and women in Phoenix and surrounding areas the finest quality and value of Fitness, and Weight-loss services. But, we also just made the Biggest Change in our history, and I had to send you something very special to attract your attention in order to share my news.

Here is the change I know your really going to like. We decided to take all the worry out of making sure that you Absolutely get the best Everyday Low prices on your Health and Fitness purchases, so we have lowered all our prices on just about everything when it comes to your Health, Fitness, Wellness, and Nutritional products and services.

Plus, to prove it we'll back it up with our "new" Triple Your Money Back Guarantee! You read it right. We are putting our money where our mouth is. If you see the same services or products you purchased within the next 14 days , sold elswhere for less , we'll refund you 3 time the difference.

But,The News Just Got A Lot Better For You!

I would be crazy if I didn't recognize customers, clients, champions, and friends like you who helped me become "Phoenix's Best" Fitness and Weight-loss Solution Company. So, since we are celebrating our anniversary, I have two very special gifts for you.

Simply call or bring with you the enclosed prescription before Sunday, April 26th and you can redeem it for:

1. A FREE $116.00 1 Hour Nutritional Consultation and Bundle of Jump Start Starter Kit Organic Nutritional Supplements
2. Plus you'll also receive an Additional 16.09% OFF your entire Personal training, Nutritional Counseling, and Wellness Coaching purchase.

This is just our way of introducing you to our new "Lowest Price in Phoenix and surrounding areas" policy and to "Thank You" for being one of our best clients and friends.

Very Sincerely and Gratefully Yours,

Natalie Pyles



P.S. #1: Don't forget to bring with you or e-mail the enclosed prescription so you can redeem it for your Free Gift and Additional 16.09
% Discount before April 26th.

P.S. #2: You'd better believe we are going to make sure that we sell for the lowest price in town or we would go broke with a Triple Your Money Back GUARANTEE.

P.S. # 3: You probably guessed it by now, but that big smile on the enclosed X-ray belongs to a typical Fitness Elements client like yourself or you will have once you become one who has just discovered our new Lowest Prices in Phoenix Guarantee...See ya before April 26th.

FREE $116.09 Value of Bundle Nutritional Supplements and $ 125.00 Nutritional Consultation FREE! A $241.09 value. Yours Free with any first time Fitness Test or Metabolic testing or any services.

Don't be afraid of the dark -- whole grains explained

Whole grains are in the midst of a renaissance. Research shows these fiber-rich foods can help protect against heart disease, type 2 diabetes, and obesity. But most of us don't eat enough of them. full story

(Cooking Light) -- Whole grains are in the midst of a renaissance. Since their 1970s heyday, the findings from scientific research have expanded on these fiber-rich foods' abilities to help protect against heart disease, type 2 diabetes, and obesity. Such results led the government to urge us all, in its 2005 dietary guidelines, to eat at least three servings of whole grains daily.
Whole grains have high levels of nutrients, a nutty taste, and a dense, chewy texture.

Whole grains have high levels of nutrients, a nutty taste, and a dense, chewy texture.

Joanne Slavin, R.D., Ph.D. -- one of the country's foremost experts on fiber and whole grains -- recalls grain's first go-round. "I was in graduate school pursuing a nutrition degree. This was during the mid-1970s, and there was a ton of interest in fiber then," she says. "I thought that by the time I got my doctorate degree everyone would be eating to get enough fiber."

Not so. Most of us still average just one serving of whole grains a day. As a professor of food science and nutrition at the University of Minnesota-St. Paul, she finds she has to spread the word. "Many people have questions about whole grains and how to work them into their diets," she says. CookingLight.com: How to eat more whole grains

To help answer them, we asked Slavin, along with several other experts, to provide a primer on successfully choosing and cooking with whole grains.

What are whole grains?
Whole grains are made of three parts: the bran (or outer layer), the germ, and the endosperm. "In order for a grain to be considered whole, it must contain all three components of the grain," says Nicola McKeown, Ph.D., a scientist who studies whole grains at Tufts University in Boston, Massachusetts. Together the bran, germ, and endosperm contribute to whole grains' high levels of nutrients, nutty taste, and dense, chewy texture.

How can I eat more of them?
Eating three servings a day of whole grains is easy. For example, Slavin opts for simplicity when she's short on cooking time, choosing oatmeal or a whole-grain cereal for breakfast (one serving) and a sandwich at lunch made with two slices of whole-grain bread (two servings). Here's how typical serving sizes of other whole-grain foods measure up:

# ½ cup cooked whole grains such as brown rice, bulgur, or quinoa

# ½ cup cooked oatmeal

# ½ cup cooked whole wheat pasta

# 1 slice whole-grain bread, made with whole wheat, whole rye, or whole oats

# 1 small muffin (weighing one ounce) made with whole wheat flour

# 1 whole-grain tortilla

# 1 cup whole-grain cereal flakes

CookingLight.com: Whole-grain pasta recipes

Slavin suggests substituting whole grains for their refined counterparts. Whole-grain bread is a good starting point. "There are so many good breads available," she says. Another option: Substitute quick-cooking frozen brown rice for white.

What are other good whole-food sources of whole grains?
Cooking with whole grains is the surest way to know that you're obtaining whole grains' full spectrum of antioxidants, vitamins, and minerals. "It doesn't take much effort to find good grains," Slavin says.
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Once tucked away in high-end grocery stores or natural food stores, renewed interest has made whole grains such as barley, bulgur, buckwheat, quinoa, amaranth, and spelt easy to find in the bulk section or natural foods aisle of your grocery store. MyRecipes.com: Superfood: Quinoa

What are helpful cues that a packaged food contains whole grains?
The ingredients list is your best source of information. "Look for the word 'whole.' The ingredients list should say 'whole wheat' or 'whole oats' or 'whole rye,' " says Nadine R. Sahyoun, Ph.D., R.D., an associate professor of nutrition and food science at the University of Maryland. If it doesn't say "whole," it may not be.

Also, the list is in order -- the closer a whole-grain ingredient is to the top, the more of it the food contains.

Two labels also may indicate foods that are good sources of whole grains. The Whole Grains Council developed a black and yellow stamp that food manufacturers can use to tout products that contain at least half a serving or more of whole grain.

You also can look for an FDA-approved health claim on breakfast cereals if at least half the cereal is made with whole grains. The claim states that a diet rich in whole-grain foods and low in saturated fat and cholesterol may help reduce the risk of heart disease. CookingLight.com: Recipe for a healthy heart

"There are a lot of products out there that use tricky wording so you believe it's whole grain when it's not," says Cynthia Harriman, director of food and nutrition strategies at the Whole Grains Council, a subsidiary of the nonprofit food advocacy group Oldways Preservation Trust.

For example, consider a cracker that boasts "made with whole grains" on its packaging, but lists enriched flour as its first ingredient. The grain may have been harvested whole, but it was later refined. Also, watch out for phrases like "stone ground" and "multigrain." These terms don't necessarily mean the whole grain was left intact.

What is an enriched grain?
Is it "whole?" Check the ingredients label of many pastas, breads, and crackers, and you'll see "enriched flour." That means the grains used to make those products were refined by removing the bran and germ, which is where all the fiber and nutrients are.

Refining makes grains less chewy, easier for manufacturers to use in packaged foods, and gives foods a longer shelf life. To make up for the lost nutrients, manufacturers add B vitamins and minerals, along with folic acid. "Whole grains aren't enriched because they already have nutrients," Slavin says.

What are the nutritional benefits of whole grains?
Whole-grain foods are nutrient-dense, meaning they pack an array of nutrients into a small package that's low in calories, a rich source of complex carbohydrates, and even contains small amounts of protein and fat.

Antioxidants like vitamin E are found in whole grains in levels rivaling fruits and vegetables. They help protect against inflammation and damage caused by free radicals, which can lead to cancer. Phytosterols, another type of antioxidant found in whole grains, help reduce cholesterol, which keeps blood vessels free of buildup. Whole grains also contain magnesium, potassium, and folate.

Although fiber isn't technically a nutrient (the body doesn't absorb it), it gives whole grains much of their nutrition bragging rights. Fiber comes in two forms. Soluble fiber -- found in oats and products made with oat flour, along with fruits, vegetables, and legumes -- helps block the absorption of cholesterol, a risk factor for heart disease. Insoluble fiber -- found in fruits, vegetables, and all whole grains -- promotes digestive health by moving food through your system. CookingLight.com: Fiber fundamentals
Health Library

* MayoClinic.com: Swap ingredients for healthier recipes

How do whole grains affect health?
In addition to digestive health, whole grains have also been linked to the following benefits:

1. Preventing heart disease. "People with high intake of grains have much less heart disease," Slavin says. A meta-analysis published last year in the journal Nutrition, Metabolism and Cardiovascular Diseases found that 2 ½ servings of whole grains a day were associated with a 21 percent decrease in the risk of developing heart disease. People who ate mostly refined grains did not experience the same results, says study author Philip Mellen, M.D., assistant professor at the Wake Forest School of Medicine in Winston-Salem, North Carolina. Mellen attributes the benefit to synergy. "The combination of whole grains' nutrients work together to reduce cardiovascular disease," he says.

2. Dodging diabetes. When you eat foods that cause a rapid increase in blood sugar (glucose), the pancreas responds by producing insulin. Foods made with refined grains, such as white breads or baked goods, are processed into glucose more quickly than whole-grain foods. "Over time, you can develop insulin resistance, a precursor to type 2 diabetes," McKeown says. "Foods that are rich in fiber blunt the insulin response, and people with a higher whole-grain intake have less risk of developing type 2 diabetes," she says.

3. Maintaining a healthy weight. "Whole-grain foods high in fiber delay hunger, so maybe you'll eat less over the course of the day," McKeown says. Because fiber is indigestible, it adds bulk to foods, which in turn slows down digestion. The result: You feel fuller longer after eating fiber-rich foods. Bonus: Maintaining a healthy weight can also help you avoid health problems such as heart disease and diabetes.

References: CNN.com/ Health News

Cooking light.com

Forwarded by, Natalie Pyles

P.S. Enjoy and have a healthy day!

Amazing New Discovery in Brown Fat!

What if you had a special kind of fat in your body that burned calories instead of storing them -- and it could be activated simply by spending time in the cold? According to three preliminary studies published Wednesday in the New England Journal of Medicine, you probably do.
A type of fat in the body burns calories and could be activated by spending time in the cold.

A type of fat in the body burns calories and could be activated by spending time in the cold.

Brown adipose tissue (called brown fat) helps babies, young children, and other small mammals stay warm by burning calories when activated by low temperatures. Scientists have been skeptical that adults retain significant amounts of brown fat on their bodies. But the new research shows that many of us -- perhaps even most -- do.

"The incredible excitement about this is that we have an entirely new way to try to go after obesity," said Dr. Aaron Cypess of the Joslin Diabetes Center in Boston, Massachusetts, the lead author of one of the new studies. Every obesity drug now on the market aims at getting people to take in fewer calories, Cypess pointed out. The current findings, while very preliminary, suggest that drugs could be developed that fire up brown fat activity and help people burn calories faster.

The new research is important because it confirms that adults have brown fat involved in temperature regulation, while also probably playing a role in whether a person is lean or overweight, said Jan Nedergaard, a professor at the Wenner-Gren Institute at the University of Stockholm in Sweden who has been studying brown fat for 30 years, but was not involved in the current research.

"Brown fat can be a very significant player in the game of how we react to the food we eat and whether we store it or burn it away," Nedergaard said.

While scientists have known about brown fat and what it does for decades, it's been nearly impossible to study it in live humans until very recently. Finding it in people's bodies meant taking tissue samples, so scientists mostly stuck to studying it in lab animals. Health.com: Fats to eat, fats to avoid

This changed when nuclear medicine specialists observed that some people had deposits of tissue that looked like fat but didn't act like it; this fat-like tissue was located above the collarbones and in the upper chest and consumed lots of energy. Conversely, white adipose tissue -- the regular fat that stores extra calories and makes us gain weight -- shows very little metabolic activity.
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Scientists began investigating whether this mystery tissue might be the elusive brown fat. In the new NEJM reports, three independent research teams have confirmed that this is the case, indeed, and that integrated positron-emission tomography and computed tomography (PET-CT) scans can be used not only to identify it but to measure its metabolic activity.

In their report, Cypess and his colleagues reviewed 3,640 PET-CT scans performed on 1,972 patients at Beth Israel Deaconess Medical Center in Boston for various diagnostic reasons. Among women, 7.5 percent had patches of brown fat that were more than 4 millimeters in diameter, while 3.1 percent of men had similar patches. Health.com: Cut up to 900 calories with simple substitutions

"The people who had brown fat were, in fact, different from the people who didn't," Cypess explained: They were younger and leaner. People who were older, those who were obese, and those using heart drugs called beta blockers were less likely to have brown fat.

Cypess and his team also found that people whose scans were done in the winter had the most brown fat, while those scanned in the summer had the least; people who underwent the tests in the spring or fall fell in the middle.

Researchers from the Maastricht University Medical Center in the Netherlands, in the second study, looked at how temperature affected brown fat activity in 24 healthy men, also using PET-CT. When the volunteers sat in a room kept at 72° F for two hours, none of their scans showed brown fat activity. But when they were exposed to slightly chillier conditions -- about 61° F -- 23 showed brown fat activity. The 10 men who were lean (with body mass indexes of less than 25) had more brown fat than the 14 who were overweight or obese, and their brown fat was also more active.

"That's really new, that so many people do have brown adipose tissue," said lead author Wouter D. van Marken Lichtenbelt.

In the third study, Dr. Sven Enerback, of the University of Goteborg in Sweden, used PET to examine how cold temperatures affected brown fat activity, this time in five people. Participants spent two hours in a room kept at 63° F to 66° F. During the scan, they submerged one foot in ice water, alternating five minutes in the water and five minutes out. The cold conditions boosted the amount of glucose the study participants' brown fat consumed by a factor of 15.

In an accompanying editorial, Dr. Francesco Celi, of the National Institute of Diabetes and Digestive and Kidney Diseases in Bethesda, Maryland, noted that "taken together, these studies point to a potential 'natural' intervention to stimulate energy expenditure: Turn down the heat and burn calories (and reduce the carbon footprint in the process)."

This is obviously an oversimplification, Celi said, but the demonstration that adults have brown fat that can be activated is, nevertheless, "powerful proof of concept" that the tissue could be a target for obesity-fighting drugs or even environmental fat-fighting strategies.

While Cypess is excited about the possibility of drugs that help people burn more calories, he warned that such medicines wouldn't allow people to slim down without eating healthy and becoming more active. Health.com: Healthy foods that help burn fat

The maximum amount of extra energy that people with relatively large brown fat deposits can burn probably tops out at about 500 calories. "It doesn't take much extra food to eliminate any benefit you've got," he said. "I personally don't think that hanging out in the cold is going to be an effective way of fighting obesity."

References: CNN Health News

Forwarded By, Natalie Pyles

Call for your FREE Fit test & Metabolic testing today 1800-681-9894 or 480-419-6462 or visit www.myfitnesselements.com

Are your bad habits making your kids fat or fit?

If you want to keep a Fit Teenager Versus a Fat Teenager then these 2 Rules you must apply


Breakfast for your Teens brains

Want to give your teen a head start to higher grades in school? Bring on the breakfast, says Nutrition Expert Pyles. A study found that skipping breakfast has no negative effect on teens ' attention spans in high school ; however, students reported feeling more alert after eating breakfast .
In an article in the August 2008 issue of Pediatrics , researchers tested teens' ability to remain alert in class when fasting and after eating breakfast. During the study , half of the 104 students (aged 13-20) consumed breakfast, while the other half-the control group-did not; midway through the study the teens who were the original controls were given breakfast , while the other half were not. The teens were tested and measured for cognitive functioning, attention sustanibility and alertness.
Although consuming breakfast did not have any effect on the teens' ability to sustain attention, it did make them feel better: their moods improved after eating their morning meal , and they scored better on memory tests then they did after fasting.
"With an increasing number of children and adolescents skipping breakfast, there is a need for scientific studies evaluating whether omission of breakfast affects the cognitive functioning and mood of fasting students," the researchers concluded. In my opinion you should practice making your kids eat breakfast this will start them out with good behaviors and habits early on to prevent weight gain in the years to come. Remember it is easier to change in your youthful years because as you get older your metabolism slows down.

Why lack of sleep makes kids fat and you should be aware

Researchers know that people who sleep for only a few hours each night are more likely to be obese. But now a new study has shown that those who are sleep deprived during childhood are at significantly higher risk for becoming obese as adults.
Study participants included a cohort of 1,037 boys and girls born between April 1972 and March 1973. Parental reports of bedtimes and rising times at ages 5 , 7, 9 and 11 were used to estimate childhood sleep times. The researchers later compared participant's sleep times to their body mass index (BMI) scores at age 32.
Shorter childhood sleep times were significantly associated with higher adult BMI values, even after adjusting for other potential factors, such as socioeconomic status, parental weight or physical activity /television viewing.
Writing in the November 2008 issue of Pediatrics, the researchers concluded that "these findings suggest that sleep restriction in childhood increases the long-term risk for obesity. Ensuring that children get adequate sleep may be useful startegy for stemming the current obesity epidemic." This is a very serious matter and very close to my heart for those of you who know me or may not know me. I was an obese teenager and experienced this first hand you must take a stand with your kids! This will affect many areas of their life, so let's work together as one.
Light's out, kid's!

By, Natalie Pyles

Fitness, & Weight-loss Expert, Nutrition Specialist, Author, & NSA Speaker

P.S. Call today for Your FREE Nutrition & Fit test to make sure you and your kids are Physically fit in all areas mind, body, and spirit 480-212-1947 or fax request 623-399-4199 or 1-800-681-9894 have a great day!

Why an Office Workout?

As technology becomes greater, our fitness levels become weaker. Today, most of our labor force is working in front of a computer, which can lead to success for your career but problems with your body. Working in an office can be very stressful and can keep you away from the gym. This can and will lead to even bigger problems down the road. Some of the biggest problems that occur when sitting in a desk day in and day out can take time to manifest, but when it happens, it can make everyday life very uncomfortable. Two of the biggest problems that will occur due to prolonged sitting and poor posture are neck pain and tension headaches.

Neck Pain

“Most people will have a minor neck problem at one time or another. Our body movements usually do not cause problems, but it's not surprising that symptoms develop from everyday wear and tear, overuse or injury. Neck problems and injuries most commonly occur during sports or recreational activities, work-related tasks, projects around the home OR POOR POSTURE,” according to Dr. William M. Green.

Neck pain may feel like a kink, stiffness or severe pain. Pain may spread to the shoulders, upper back or arms, and it can cause headaches. Neck movement may be limited, usually more to one side than the other. Neck pain refers to pain anywhere from the area at the base of the skull into the shoulders.

Sitting at your desk everyday for eight hours leaning over with your head forward puts a severe amount of stress on your cervical vertebrae. Every inch your head is over the mid-line (head mid-line is the imagery line from your ear to your shoulder) is eight pounds of pressure on your neck. Over time, this will cause problems, in some cases very dangerous problems. Below is a picture of the spine and how pulling from the cervical spine can cause pain all the way down the lumbar spine.

Tension Headaches

Tension headaches are one of the most frequent types of headaches. They can be triggered by stress, anxiety, depression, hunger, anger, fatigue, overexertion, poor posture and muscle strain. Tension headaches may come on suddenly or gradually. Prolonged sitting, poor posture or eyestrain can also trigger tension headaches.

Tension headaches are the most common problem associated with working at a desk for long periods of time.

As society becomes more dependent on technology, our employees will spend more time in chairs and less time in the gym. These problems will just continue to get worse, not to mention the increase in obesity and everything that comes with it. In society today, it’s hard enough to find time to relax let alone find time to workout, so the only thing we can do is bring the gym to your workplace by using equipment around the office.

Working the correct muscles will help these issues, but we must also perform our daily activates correctly as well. Most people sit leaning forward at their desk with their shoulders rolled forward, causing a rounding of the thoracic-lumbar spine. The issues can be addressed by just sitting correctly at your desk and strengthening and stretching the correct muscles. Pictured below is the incorrect (left) and correct (right) way to sit at your desk, followed by a workout all office employees can do on a daily basis to correct poor posture.

Office Workout

Push Ups on a Chair

• Place your hands on the armrest of the chair slowly flex your elbows, lowering your chest toward the center of the chair.
• Allow the elbows to open to the sides so that the shoulders move through horizontal abduction.
• Maintain an aligned position from the ankles through the ears, everything straight and core tight. Avoid the hips from falling or lifting.
• Pause at the bottom of the movement, then slowly extend the elbows and press back up to the starting position.

Single Leg (Split) Squats

• Place one foot on the chair and the other firmly on the ground.
• Flex the front leg lowering your self into a deep squat; maintain good posture with your shoulders back and your spine in anatomical position.
• Make sure the knee does not pass over the toes, pause at the bottom
• Contract your gluteus the straighten the leg to the starting position.

Scap Activation

• Stand as you would as if you wore performing a bent-over row.
• Arms should be hanging straight down just slightly in front of your feet, rotate the hands outward with thumbs pointed away from midline.
• With a slight bend in the arms, perform a shoulder abduction, contracting the muscles between the scapula (i.e., rhomboids).

Shoulder Push Press

• Angle you body in a 45 degree angle from the floor to the wall (as seen in the picture).
• Keep everything in perfect aliment, with the core tight.
• Slowly flex your elbow, making sure elbow flexion is towards the floor.
• Pause at the end point and then straighten your arm and return to the stating position (the closer your shoulders get to the wall, the harder the exercise becomes).

Triceps Push Ups

• Set your body up just like you would in the normal push-up but place your hands on the seat it self instead of arm rest.
• Slowly flex your slowly lowering your body toward the center of the chair.
• Make sure when you bend your elbows that bend towards your hips.
• Maintain an aligned position from the ankles through the ears, keep everything straight and core tight. Avoid the hips from falling or lifting.

Isometric Towel Curls

• Start by weighting your chair down (so that you can not lift it).
• Wrap a towel around one of the armrest of the chair.
• Grab the towel and squat down about six to 12 inches and then pull the towel, causing a contraction in the bicep.
• This is not your traditional curl, but you’ll feel a burn in both the bicep and forearm (this is also great for someone who has weak wrists or carpal tunnel syndrome).

Abdominal Leg Lifts

• Sit on the chair like you normally would with your hands on the armrest, then slide to the end of the chair and lean back, while elevating your feet.
• Keeping your shoulders back and core tight, raise you legs by only allowing movement in the hips; do not allow movement in the knees to occur.

Office Stretches

Each stretch needs to be performed once every two hours and held for 30 seconds each (should be completed after every workout).

Chest

• Stand tall with core drawn in and gluteus contracted.
• Grab the towel used to perform the curls.
• Hold the towel out in front of you with your arms slightly bend.
• Take your hands over your head and stretch the chest.
• Maintain perfect posture.

Shoulder (Standing)

• Start in anatomical position, with your shoulders back and shoulders blades retracted and depressed.
• Make sure your core is tight and engaged.
• Bring an arm across the body with the hand turned towards the body.
• With the other hand, grab the arm and pull it towards your body.

Shoulder (Seated)

• Start by sitting normal in your chair and place your hands on your desk with your shoulders back.
• Place right hand supinated (palm up) underneath left hand.
• Slowly lean forward in your chair.
• Allow the head to turn in the direction of the stretch.
• Repeat entire movement for the opposite side.

Legs 1

• Position yourself with one leg elevated on your chair or desk.
• Slowly lean forward and stretch your hamstring.

Leg 2

• Stand tall with perfect posture, flex the knee and grab your ankle with the same hand.
• Slowly pull on your ankle and perform a posterior pelvic tilt that will stretch the quadriceps.

Calves

• Stand near a wall or sturdy object.
• Bring one leg forward for support; use your upper body to lean against wall.
• Your outstretched leg should form one straight line, and press the heel into the ground to feel the stretch.

Wrist/Forearm

• Start in anatomical position, with shoulders back.
• With one hand, grab the other around the finger and slowly pull the hand back towards the body and hold. Repeat.
• After performing twice, perform the same stretch with the other hand.

This workout will not make you the next Mr. Universe, but it will keep you active and help you combat the symptoms associated with sitting for prolonged periods of time (i.e., poor posture!). Performing the above exercises and stretches will keep your spine in alignment and prevent some of the dreaded side effects of having an office job, such as tension headaches, eye strain and neck pain, therefore making you a more productive and happy employee.

References:

1. http://www.webmb.com/neck-pain; Primary Medical Reviewer: William M. Green, MD - Emergency Medicine Specialist Medical Reviewer: Robert B. Keller, MD – Orthopedics: WebMD WebMD Medical Reference from Healthwise 2. by Michael Greenhouse
   

Forwarded By, Natalie Pyles

Name Your Price On "Break Through Your Body" Transformation

Name Your Price On "Break Through Your Body" Transformation

I'm offering you the opportunity to name your price for a New
You.

This is a contest and I will choose the Top 10 "bids" for a 90 Day Break Through Your Body Transformation Package.

All you have to do is fill out your name, address and phone number with your bid amount and email it to me at FitnessElementsAssociates@yahoo.com or Call 1-800-681-9894 or 480-212-1947 or Fax 623-399-4199

Obviously, if you bid just $1 your chances in being in the top 10 will be slim. You can bid anything you want, and the top 10 bids will be selected for your Transformation package at the price you bid.

I must receive your bid by April 29th 2009, so please hurry! The ten winners will be announced in the e-newsletter on May 15th.

'The Wrong Way and the Right way to Choose a Personal Trainer for Exercise and Obesity'

12 Reasons Why adherence to the Exercise program may present the biggest barrier to Success and Results and How these suggestions should Improve Compliance

Despite our fascination with thinness, fat-free foods, and the omnipresent weight programs and products, America is getting fatter. Researches recently reported that approxminately 25.6% were obese and out of that total 26.4% were men and 24.8% of women were obese. The obesity prevalence ranged from 19.1% for men and women aged 18--29 years to 31.7% and 30.2%, respectively, for men and women aged 50--59 years.
By race/ethnicity and sex the obesity prevalence was highest for non-Hispanic black women (39.0%) followed by non-Hispanic black men (32.1%). The obesity prevalence was higher in the South (27.3%) and Midwest (26.5%) and lower in the Northeast (24.4%) and West (23.1%). There appears to be a similar trend among our children where more than 33% are considered overweight. There are several health risks associated with obesity , including heart disease, diabetes, coronary heart disease, and certain cancers. There are several theories on the causes of obesity and why we are seeing this trend towards increased fatness. The prevailing view among health professionals is that our generally sedentary lifestyles are the main culprit. It is also known that there are many other factors involving genetics; metabolic disease, behavioral issues and even certain medications can contribute to the epidemic.

In addition to the medical complications of obesity, individuals also face social, academic and career biases. The costs, both direct and indirect, attributable to obesity in the U.S. are staggering and personal discrimination experienced by these people is immeasurable. But for anyone who is overweight, they realize there is no simple solution to treating this complex problem.

Here are 12 precautions You can implement immediately for improved compliance to a regular exercise program.

Scheduling a convenient exercise appointment.
Become a caring role-model (me) & You!
Provide a variety of activities that are enjoyable and safe.
Encourage your ownership in the program with your input.
Offer special theme classes or events to commemorate holidays, etc.
Educate Yourself and people you know with literature, bulletin boards or newsletters.
Provide incentives
Moderation
It is important that you choose a facility or environment where you feel at ease with the exercise program. Make sure the general environment is non-threatening or intimidating to You or others you are encouraging to take action.
Excess weight may predispose other problems related to skin conditions exacerbated by seating on certain equipment but don't let that stop you!
Loss of balance and flexibility may be evident, thus make sure the surrounding area is FREE of obstacles.
Dehydration is a risk during exercise. Always prepare for extra fluid intake.

I hope these helpful tips and article help you and the people you love and care about. Take care and God Bless you!

Sincerely Yours,

Natalie Pyles

Fitness & Weight-loss Expert, Nutrition Specialist, Author, & Speaker
Call Me For Your FREE Consultation Today! 1-800-681-9894 or 480-212-1947 e-mail fitnesselementsassociates@yahoo.com

'Top 5 Food Trends'

Trend Watch 1:

Eat More (Better-for-You Foods)

• Plant Sterols to Lower Cholesterol
• L-Theanine to Stay Calm and Alert
• Beta-Glucan for Fiber

Trend Watch 2:

Micronutrients for Heart Health

• Potassium and Blood Pressure
• Vitamin D and Heart Health

Trend Watch 3:

Scary Food Recalls!

• E.coli 0157:H7
• Salmonella

Trend Watch 4:

The Greening of America

• A Sustainability Primer

Trend Watch 5:

Mindful Eating Practices

• The Slow Food Movement
• The Locavore Movement

Trends That Have Staying Power

For the full FREE Report call 480-212-1947 or FREE Recorded message 1-800-681-9894 requesting Report or fax 623-399-4199 today!

'3 Forgotten Laws OF Personal Training'

3 Forgotten Laws OF Personal Training
Natalie Pyles

Why Metabolic Syndrome Is Something You Need To Be Aware Of...

AS Personal trainers we have the opportunity to do more than just help people then train and become more active. Physical activity should not be the only approach to encouraging a healthy and balanced lifestyle. Our team is prepared to also help our clients implement lifestyle behavior changes related to stress, family history of coronary heart disease, obesity, smoking, high blood pressure and high cholesterol.

A look at what is being called metabolic syndrome will help you understand why, even though increasing physical activity levels is the overall best thing you can do for clients, there are other ways to guide them to healthier lifestyles. Sometimes you may be able to help them make the changes yourself, and sometimes you will need to refer them to another health professional like a doctor or dietician for guidance. Either way, knowing how to help them or when to refer them to someone who is more knowledgeable is important. So first let’s get familiar with the syndrome and the clinical criteria that the doctor uses to diagnose it. Our goal is then to help the client or clients understand and make the necessary changes, so that they don’t progress to cardiovascular disease and the almost certain heart attack that will be the end result.

Cardiovascular disease is still the number one cause of morbidity and mortality in the United States, and much of this burden of disease can be linked to poor nutrition and a dramatic increase in sedentary lifestyles, leading to overweight and obesity. This increase in weight leads to an increase in the incidence of type 2 diabetes and blood pressure and cholesterol problems, which are all well established cardiovascular disease risk factors. The National Cholesterol Education Program (NCEP) Adult Treatment Panel (ATP) III has updated the recommendations for the evaluation and management of adults dealing with high cholesterol, renewing its emphasis on the importance of lifestyle modifications for improving cardiovascular risk. The NCEP has coined the term “therapeutic lifestyle changes” (TLC) to reinforce both dietary intake and physical activity as crucial components of weight control and cardiovascular risk management.

As well as focusing attention on the LDL or "bad" cholesterol levels, the NCEP also identified the metabolic syndrome as a secondary target of therapy. The importance of lifestyle modifications in the treatment and prevention of cardiovascular disease has heightened and caused growing awareness of this condition. The metabolic syndrome (also called insulin resistance syndrome and syndrome X) is characterized by decreased tissue sensitivity to the action of insulin (pre-diabetes), resulting in a compensatory increase in insulin secretion. This metabolic disorder predisposes individuals to a cluster of abnormalities that can lead to such problems as type 2 diabetes, coronary heart disease and stroke. According to Daniel Einhorn, MD, who is co-chairman of the American College of Endocrinology (ACE) and the American Association of Clinical Endocrinologists (AACE) Insulin Resistance Syndrome Task Force and medical director of the Scripps Whittier Institute for Diabetes in La Jolla, California, the prevalence of the syndrome has increased 61 percent in the last decade. He says it is crucial for medical professionals to identify patients at risk and follow these patients closely and counsel them about making lifestyle changes to lower the risk of type 2 diabetes and cardiovascular disease.

According to the NCEP, the criteria for metabolic syndrome includes at least three of the following five clinical factors:

Risk Factor


Defining Level
Abdominal Obesity

Waist Circumference:
Men >40 in (>102 cm)
Women >35 in (>88 cm)
Fasting Triglyceride Level >150 mg/dL
HDL Cholesterol Level
Men <40>130/>85 mm Hg or taking antihypertensive medication
Fasting Glucose Level >110 mg/dL or diabetes

*Source: Expert Panel on Detection, Evaluation and Treatment of High Blood Cholesterol in Adults. Executive Summary of the Third Report of the National Cholesterol Education Program (NCEP) Expert Panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults (Adult Treatment Panel III). Bethesda, Md: National Institutes of Health; 2001. NIH publication 01-3670.

Using 1988-2008 data (NHANES III), the Centers for Disease Control and Prevention estimates that at least 47 million Americans have metabolic syndrome. And in 2000, more than 97 million adults were considered obese, and more than half the population is now overweight. This epidemic is not likely to plateau because childhood obesity is also increasing at an alarming rate. The explosive increase in the prevalence of obesity observed in the past decade suggests the current rate of metabolic syndrome is now likely higher than that estimated by NHANES III.

Millions of Americans at risk for metabolic syndrome can sharply lower their chances of getting this disease by adopting a healthy lifestyle (stop smoking, low fat diet, weight loss/maintenance and increased physical activity). Diet and exercise are the cornerstones of treatment in patients with metabolic syndrome. According to Dr. Robert Chilton (November/December 2002 issue of Men’s Total Health Digest), without diet and exercise modifications, most patients will eventually fail and progress to type 2 diabetes within a decade and experience a heart attack about 10 years later. Dr. Chilton recommends a diet reduced in saturated fats (<7 percent), low in cholesterol (<200 mg/day), high in fiber (20-30gm/day) and reduced in simple sugars. Weight loss of only five to seven percent (less than 15 pounds) can make a big difference in health markers like cholesterol and blood pressure. A program that includes exercise daily reaching 85 percent of heart rate for age is reported to benefit the patient as well (who out there is surprised??!!). However, Dr. Chilton says, any exercise is better than none, and a target of 30 minutes every other day is a reasonable level for most patients.

A study by the Diabetes Prevention Program (DPP), which was discussed in the October 2002 issue of Type 2 Diabetes Digest, found that there was a reduction of 58 percent in progression to diabetes when moderate lifestyle changes were made. These changes were directed toward getting people to lose eight to 10 pounds and becoming more active, mainly by walking briskly for 150 minutes per week. Other studies have been done by the DPP using a medication called metformin. It reduced the progression to diabetes by about 30 percent but was not as effective as behavioral interventions, and it didn’t work in all groups. On the other hand, the behavioral intervention worked across the board, regardless of age, body weight or race and ethnicity. Another drug called acarbose has also been tested and found to reduce progression by about 33 percent. So, there are medications that can be beneficial, but nothing was as effective overall as the behavioral intervention used in the DPP. Consideration also needs to be given to the potential side effects of a medication used to prevent diabetes compared with lifestyle changes.

According to Frank Vinicor, MD, who is the director of the diabetes program at the US Centers for Disease Control and Prevention in Atlanta, the behavioral interventions used in these studies was quite intense and involved 16 interactions with individuals during the first year, with a whole series of very innovative and creative follow up meetings. The interventions are being explored further to see if they can be made more practical, more feasible and more economically possible. Another point is that, even within the DPP, a physician did not deliver most of the behavioral interventions. New recommendations from the CDC will call for involving trained nurses, dieticians and other community health workers in the process.

Also according to Dr. Vincor, about 90 percent of people with diabetes receive their diabetes care from the primary care community, and there is no reason to anticipate that things will be any different with pre-diabetes or metabolic syndrome. He believes the primary care community (internists and family practice physicians) will play a pivotal role in both the identification of people with pre-diabetes as well as the initiation of therapy. And again he emphasizes, that does not mean the primary care doctors themselves have to do the counseling and behavioral intervention. Instead, he anticipates they will make appropriate referrals to others in their communities.

As a fitness professional, hopefully you are not asking yourself “so what?” but are instead seeing an opportunity to educate and motivate some of your current clients and to use your knowledge to help attract future clients. The medical community is good at diagnosing this syndrome but not necessarily equipped to provide patients with the tools to be successful with the lifestyle changes they recommend. There exists a wonderful opportunity to build a partnership with physicians in your area. Most physicians will gladly refer patients to you for help with the all-important exercise and nutrition portion of the treatment program. In many cases, you have more knowledge in this area than the physician who has been trained in tertiary, not preventative medicine. (Most MDs know very little about diet and exercise since they are not taught this in medical school.) Often times, all you will need to get a referral is for the doctor to be aware of your existence and to give them an easy way to get the patient to you. A short introduction letter outlining your qualifications and showing your desire to help people make lifestyle changes is a good start. A personal visit to your primary care doctor and others in your area is even better. But be prepared to take up just a few minutes of their time to introduce yourself and your idea and leave your letter and cards.

Now more than ever we need to really come together and stay educated!

References: Tammy Peterson

Forwarded By, Natalie Pyles

Call Me For Your FREE Consultation Today! 1-800-681-9894 or e-mail fitnesselementsassociates@yahoo.com
WWW.MyFitnessElements.com

Natalie's Recipe Of The Week

If healthy eating doesn’t come naturally, try something different: a savory marinade.

Lime and Cilantro Fish Marinade Ingredients: • 4 limes, sliced and seeded • 1 bunch cilantro, chopped • 1/2 red onion, chopped • 4 cloves garlic, crushed • 3 jalapenos, seeded • 3 tablespoons flaxseed oil • 1/4 cup water • 2 tablespoons oyster sauce • 1 tablespoon Mrs. Dash • 8 or 9 white fish fillets INSTRUCTIONS: Blend all of the ingredients together, except the fish, for 30 seconds. Then pour the mixture over the fish fillets and let them marinate in the fridge overnight in a covered container. Remove the fish from the sauce and broil it in the oven for two minutes on each side. Serve immediately.

'New Fitness Elements Express Program'

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Forwarded By, Natalie Pyles

Fitness & Nutritional Expert, Author, Speaker

Call Me For Your FREE Consultation Today! 1-800-681-9894 or e-mail fitnesselementsassociates@yahoo.com
WWW.MyFitnessElements.com

'How To Protect Your Child From Childhood Obesity'

'How To Protect Your Child From Childhood Obesity'

Definition OF Childhood Obesity

Do you know when to be concerned about your child's weight? Of course, all children gain weight as they grow older. But extra pounds — more than what's needed to support their growth and development — can lead to childhood obesity.

Childhood obesity is a serious medical condition that affects children and adolescents. It occurs when a child is well above the normal weight for his or her age and height. Childhood obesity is particularly troubling because the extra pounds often start kids on the path to health problems that were once confined to adults, such as diabetes, high blood pressure and high cholesterol.

One of the best strategies to combat excess weight in your child is to improve the diet and exercise levels of your entire family. This helps protect the health of your child now and in the future. Keep these facts in mind and always be proactive so you don't have to worry about your child suffering from obesity. Have a healthy and happy day!

References: Mayo Clinic

Sincerely Your Friend In Health & Fitness,

Natalie Pyles

Fitness & Weight-loss Expert, Nutrition Specialist, Author & Speaker

Call Me For Your FREE Consultation Today! 1-800-681-9894 or e-mail fitnesselementsassociates@yahoo.com
WWW.MyFitnessElements.com

'Natalie's Recipe Of The Week'

Shrimp and Pesto Pizza

Shrimp and Pesto Pizza
Makes 8 slices


With all its herbs, the pesto provides antioxidants—and a welcome break from plain-old-tomato sauce. The flax meal in the dough makes for a tasty, fiber-rich crust that boasts omega-3 fatty acids.

Shrimp and Pesto Pizza

Pizza

INGREDIENTS:
• Nonstick cooking spray
• 1 recipe whole-wheat and flax pizza dough (recipe follows)
• 1/4 cup reduced-fat pesto
• 6 oz large raw shrimp, peeled and deveined (approx 20 to 24 shrimp)
• 1/2 medium-sized red bell pepper, sliced

INSTRUCTIONS:
Preheat oven to 450 degrees Fahrenheit. Set baking rack in top third of oven. Lightly spray a baking sheet with nonstick cooking spray. Shape dough into a 12-inch round pan on prepared baking sheet. Spread pesto over dough. Top pizza with shrimp and pepper. Bake for 12 to 15 minutes. Cut into 8 slices and serve.

Whole-wheat and Flax-Meal Pizza Dough

INGREDIENTS:
• 2 1/4 cups whole-wheat flour
• 1/4 cup flax meal
• 1 tsp instant-rising yeast
• 1 tsp sugar
• 1 tsp salt
• 1 cup warm water (100 to 110 degrees Fahrenheit)
• 1 tbsp extra-virgin olive oil

INSTRUCTIONS:
In a large mixing bowl, combine flour, flax meal, yeast, sugar and salt. Stir in water and oil with a wooden spoon. When the dough starts to hold together, remove from bowl and knead by hand for 8 minutes (a standard mixer fitted with a dough hook makes this process much easier). Shape dough into a ball and return to bowl. Cover bowl with plastic wrap and let dough rise for one hour in a warm spot (70 to 80 degrees). Before baking, remove and knead dough for 5 or 6 strokes, then shape.

Nutrients per slice:
Calories: 201, Total Fat: 6 g, Sat. Fat: 1 g, Carbs: 28 g, Fiber: 6 g, Sugars: 1.5 g, Protein: 11 g, Sodium: 386 mg, Cholesterol: 34 mg

Forwarded By, Natalie Pyles

Fitness & Nutritional Expert, Author, Speaker

Call Me For Your FREE Consultation Today! 1-800-681-9894 or e-mail fitnesselementsassociates@yahoo.com

'Call The Fitness Police!'

Ever Wonder Why So Many People Struggle With Their Weight, Even The Ones That Do Exercise? Should I be counting my calories or watching my carbs? How can there be both good fats and bad fats? If I eat less will I lose weight? What does all that stuff on the food labels really mean? Don't worry! We can help....

We Will Raid Your Refrigerator, Clean & clear out the Pantry of All The Things That Are Keeping You From Your Ideal Weight!

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The Fitness Police will throw out all the food You shouldn't eat, Re- Stock your house with what you should eat... Go with you to lunch and enforce diet... Check with you by phone and quiz you on what you are eating, and check with your Spouse, Housekeeper, Secretary, and even the Restaurants You frequently eat at to keep you from cheating. You need a Nutrition Detective!

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'Natalie's Recipe Of The Week'

Fuel your body right with lots of power-packed grilled chicken. Make double the amount and freeze the extras.

Grilled Chicken With Mushrooms

Ingredients:

• 3 to 4 ounces skinless chicken breast
• KC Masterpiece Hickory Smoke Marinade (or your favorite marinade), to taste
• McCormick’s Mesquite Chicken Seasoning, to taste
• Cooking spray
• 8 ounces pre-sliced mushrooms
• Soy sauce, to taste
• 1 slice soy cheese
• 1 whole wheat hamburger bun

INSTRUCTIONS:

Brush both sides of the chicken with marinade and sprinkle it with mesquite seasoning. Turn the grill on high, and cook for three minutes. Now, turn the chicken over, cover it with foil, and reduce the heat to medium-high. Continue to turn it (every two to three minutes), and gradually reduce the heat. Keep turning it until the chicken is almost done.

While the chicken is cooking, spray a medium-sized pan with cooking spray, and heat it on high. Add in the mushrooms, drizzle in the soy sauce. Stir and cover. Continue to stir frequently, and reduce the heat to medium. Remove mushrooms when they are tender.

Next, place the cheese on the bun and put it into the toaster oven. Heat it until the cheese melts. Finally, place the chicken on the bun, smother it with the mushrooms, and serve.

By, Natalie Pyles

Fitness & Nutritional Expert, Author, Speaker

Call Me For Your FREE Consultation Today! 1-800-681-9894 or e-mail fitnesselementsassociates@yahoo.com
WWW.MyFitnessElements.com