Fitness Elements Express Now

Did You Know November is Giving Thanks Month and Recycling Month? Celebrate with Fitness Elements Express!

2010-11-19T13:46:00.000-07:00

November: Giving Thanks Month and

Recycling Month

Join Natalie Pyles and Fitness Elements this year with our NEW Wellness Program:

12 Months to Better Health and Happiness

Welcome to 12 Months of Wellness. We hope you enjoy our monthly themes to promote a healthy lifestyle.

What is wellness?

No matter what your current health status is, you can move toward a higher level of wellness.

Wellness is a choice—a decision you make to move toward optimal health.

Wellness is a way of life—a lifestyle you design to achieve your highest potential for well-being.

Wellness is a process—a developing awareness that an end point does not exist, but that health and happiness are possible in each moment, here and now.

Wellness is the integration of body, mind, and spirit—the appreciation that everything you do, think, feel, and believe has an impact on your state of health and the health of the world.

Wellness is the loving acceptance of yourself.

Wellness is an ongoing lifestyle, which requires taking responsibility and making healthy choices, promoting individual well-being through a balance in all aspects of life.

References:

Travis JW. What is wellness? RD411.com

P.S. Always Remember You are Your Best investment when it comes to Your Health, Fitness, and overall Wellness and sustainable Lifestyle habits!! Happy Holidays from Your Whole Health, Fitness, and Nutrition Expert!

30 Day Miracle: Women who want to Reclaim their Body in 30 Days FREE Gift from Fitness Elements Express!

2010-11-08T16:34:00.000-07:00

Dear Health and Fitness Conscious Seeking Ladies,

Our Families are so precious,

My mom, Nordee, is an amazing woman. She is now 57 and at the age where her health and physical fitness play a huge role on keeping her physically, emotionally, and spiritually fit.

If you’re a family gal, I’m sure your children, and mother are equally proud and appreciative of you.

In honor of my mom, I would like to give you a special Healthy Holiday FREE Gift. The most important gift I could ever give you. A gift of health. “10 Healthy Meals in 10 Minutes or Less” and they taste terrific! What a great way for you stay healthy and fit through the holidays!

You see, I’m a health and fitness coach specializing in helping women reclaim positive feelings about their bodies.

Many women, particularly mothers, are so busy putting the needs of the entire family ahead of their own, they just don’t have the time to take care of their needs, their bodies, their peace of mind.

Whether you’re a mother or not, if you would like to reclaim your control over your body, take a simple but active steps towards improving your appearance and how you feel about yourself, then I encourage you to take advantage of this special gift:

ONE WEEK OF HEALTH AND FITNESS COACHING

Here’s what’s included:

1. A complete health and fitness assessment by phone or in person that entails a measurements, weight, body -fat testing, strength, flexibility testing, and your Nutritional history.

2. Your choice of:

• Two 45- minute phone-fitness coaching sessions; or

• Two 45-minute in-person fitness coaching sessions

3. A complete nutritional analysis and 30-day dietary program

4. My new e-book, “30-Day Miracle: How many Woman Can Reclaim Her Body In Just 30 Days” Not hype because studies have proven if you stay on a new regimen for 30 days, it will become a habit!

5. FREE “HEALTHY MEALS IN 10 MINUTES OR LESS” DOWNLOADABLE REPORT

P.S. Treat yourself to this wonderful gift of Health and Fitness today by calling 480-544-5502 or email fitnesselementsexpress@yahoo.com or fax request to 623-399-4199 NOW!

Enjoy Your FREE Gift from Fitness Elements Express!

Healthy Holiday Quiz from Fitness Elements Express! Find out Your Dining out, Holidays, and Special Ocassions I.Q. today!

2010-11-08T13:16:00.000-07:00

Holiday Party Quiz:

Prepare for a Healthier Holiday

Want to have a healthier holiday season this year? Take this quiz to test your knowledge of calories and fat in traditional holiday foods.

Which appetizer contains the least amount of fat?

Three stuffed mushrooms

2 tablespoons of cheese ball with nuts

Three pizza rolls

Which cookie has the most calories?

One medium gingerbread man

One medium butterscotch chip cookie

2″ square lemon bar

Which cocktail has the least calories?

A rum and Coke®

A whiskey sour

A martini

Which candy has the least fat?

2-cubic-inch square of chocolate fudge

One fudge-dipped Oreo®

One medium-piece peanut brittle

Which meat has the most fat?

3 ounces (oz) boneless ham (lean and fat eaten)

3 oz boneless duck (skin eaten)

3 oz boneless cooked chicken leg (skin eaten)

Which starch has the most sodium?

½ cup (C) homemade bread stuffing

½ C homemade mashed potatoes

One dinner roll

Which warm beverage has the least calories?

1 C hot chocolate made with whole milk

1 C apple cider

1 C eggnog made with whole milk

Which of the following contains the most sugar?

One piece of fruit cake

One pecan roll

2″ square frosted brownie

Answers

c. The pizza rolls contain 6 grams (g) fat, the stuffed mushrooms contain 11 g, and the cheese ball contains 10 g.

c. The lemon bar contains 143 calories, the gingerbread man contains 64 calories, and the butterscotch chip cookie contains 50 calories.

b. The whiskey sour contains 123 calories, the martini contains 160 calories, and the rum and Coke contains 154 calories.

c. The peanut brittle contains 2 g fat, and the fudge and the fudge-dipped Oreo contain 5 g each.

b The duck contains 15 g fat, the ham contains 6 g, and the chicken leg contains 12 g.

a. The stuffing contains 542 milligrams (mg) of sodium, the mashed potatoes contain 266 mg, and the dinner roll contains 134 mg.

b. The apple cider has 117 calories, the hot chocolate contains 190 calories, and the eggnog contains 343 calories.

a. The fruit cake contains 34 g of sugar, the pecan roll contains 13 g, and the frosted brownie contains 15 g.

Source: R.D.411

Have a happy and healthy day!!

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

2010-10-20T14:52:00.000-07:00

>> Food Focus

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

Pear

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

Calories 50

Calories from Fat 0 0

Total Fat 0g 0%

Saturated Fat 0g 0%

Sodium 0mg 0%

Cholesterol 0mg 0%

Total Carbohydrate 13g 4%

Dietary Fiber 3g 12%

Sugars 8g

Protein 0g

Vitamin A 0%

Vitamin C 6%

Calcium 0%

Iron 0%

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

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

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

Varieties

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

Pear Varieties

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

Green Anjou — Available October through June

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

Red Anjou — Available October through May

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

Yellow Bartlett — Available August through December

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

Red Bartlett — Available August through December

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

Bosc — Available August through April

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

Comice — Available August through March

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

Forelle — Available September through February

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

Seckel — Available August through February

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

Fresh Pears are a Healthy Choice!

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

Fiber

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

Potassium

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

Vitamin C

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

Selecting

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

Storing

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

Wash and Eat

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

Recipes

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

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

2 tablespoons finely chopped walnuts, toasted

2 Bartlett pears, cored and thinly sliced

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

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

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

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

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

No more Unhealthful Exercise and Eating Excuses! This Holiday Season Let Fitness Elements Run 2 You!

2010-10-20T13:17:00.002-07:00

Are You out of Excuses?

Let Fitness Elements Run 2 You!

Fitness Elements will help you complete the Holiday Season with a customized Wellness, Fitness, and Nutrition program that will give you back your Whole Health in the privacy and comfort of your own Home... Don’t Delay Jump start your Weight-loss today!

P.S. Every year most individuals gain 10-15 pounds this doesn’t have to be you!

Call 480-544-5502 for your Total Health, Fitness, and Nutritional Analysis in the comfort of your home today or email Natalie Pyles at fitnesselementsexpress@yahoo.com for your FREE Functional Fitness Demo or text for an open time slot and we will get back to You promptly with a time Now!!

Eat the Seasons this October! New Article from Fitness Elements Express Discover Beets at their Best

2010-10-18T15:53:00.001-07:00

Discover Beets at their Best

Health and Nutritional Benefits of Beets

Nutritional Highlights of Beets

Beet greens are higher in nutritional value than beetroots, as they are richer in calcium, iron, and vitamins A and C. Beetroots are an excellent source of folic acid and a very good source of fiber, manganese, and potassium. Beet greens and roots are a good source of magnesium phosphorus, iron, and vitamin B6.

Did you know 3 1/2 –ounce (100 gram) serving of beet greens alone contain 27 calories and 3.0 grams of fiber, while the same serving of cooked beetroot provides 44 calories with 10.0 grams of carbohydrate, primarily, as 8 grams of sugars. Knowing these facts alone can be par tof your total fiber intake a day assuming you like Beets. Let’s hope you do!

Health Benefits of Beets

Beetroots have long been used for medicinal purposes, primarily for disorders of the liver, given their stimulating effects on the liver’s detoxification processes. Beets have also gained recognition for their reported anticancer properties. The pigment that gives beets their rich, purple-crimson color, betacyanin, is a powerful cancer-fighting agent. Beet fiber has been shown to have a favorable effect on bowel function and cholesterol levels, too.

The combination of its betacyanin and fiber content is probably responsible for the protective role of beets against colon cancer. In animal studies, beet fiber has been shown to increase the level of the antioxidant enzymes,specifically glutathione peroxidase and glutathione-S-transferase, as well as increase the number of special white blood cells responsible for detecting and eliminating abnormal cells. In a study of patients with stomach cancer, beet juice was found to be a potent inhibitor of the formation of nitrosamines (cancer-causing compounds derived primarily from the ingestion of nitrates from smoked or cured meats) as well as the cell mutations caused by these compounds. These are the Nutritional Highlights and Health Benefits of Beets. Be on the lookout for article 2 how to select and store, tips for preparing, and Quick serving ideas. Have a healthy and happy day!

Source: Michael Murray N.D., and Joseph Pizzorno N.D.

By, Natalie Pyles

NSA Speaker, Whole Health and Fitness Expert, Holistic Nutritionist, Sports Nutritionist, and Medical Exercise and Post Rehabilitation Specialist

Fruit of the month is Persimmons so why not give Apple and Persimmon salad a try?

2010-10-18T14:42:00.001-07:00

Fruit of the Month: Persimmons

Persimmons origins go back to ancient China. Fate intervened in the 1880’s when a United States Commander brought back a native Japanese persimmon variety to Washington, D.C. Now, persimmons are grown in California where hundreds of different varieties flourish. This brightly colored, glossy orange red skinned fruit is an excellent source of vitamin A, a good source of vitamin C, and rich in fiber.

Although there are countless different varieties of persimmons, only two are commercially available. There are distinguishable by their shape.

Hachiya: This type of persimmon makes up approximately 90 percent of the available fruit. It is identifiable by its acorn like shape. This persimmon is tart until it becomes soft ripe.

Fuyu: This persimmon is gaining popularity here as it is in Japan. Similar in color, but looking like a squashed tomato, this variety is smaller, sweeter, and is edible while still firm.

Persimmons

Serving Size 1 med. persimmon (168g)

Amounts Per Serving % Daily Value

Calories 120

Calories from Fat 5

Total Fat 0g 0%

Saturated Fat 0g 0%

Cholesterol 0mg 0%

Sodium 0mg 0%

Total Carbohydrate 31g 10%

Dietary Fiber 6g 21%

Sugars 21g

Protein 1g

Vitamin A 50%

Vitamin C 20%

Calcium 2%

Iron 2%

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

Availability, Selection, Storage, Preparation

Persimmons are widely available September through December, with a peak during November.

Choose persimmons with deep red undertones. Look for persimmons that are round, plump, and have glossy and smooth skin. Avoid fruits with blemishes, bruises or cracked skin and missing the green leaves at the top. Select ripe persimmons only if you plan to eat them immediately. Otherwise, buy firmer fruits and allow them to ripen.

Ripen persimmons at room temperature in a paper bag with an apple or banana. Store them in the refrigerator when ripe. Be sure to eat the fruit as soon as possible because overripe persimmons quickly turn to a mushy texture.

Ripe Fuyu persimmons, which look kind of like flattened tomatoes, will be crisp, while the acorn-shaped Hachiyas will be very soft and juicy.

Unripe Hachiya persimmons taste very bitter and will suck all the moisture from your mouth — not very pleasant. The tartness will go away as the fruit ripens.

Recipes

Persimmon and Apple Salad

Makes 6 servings

Each serving equals 1/2 cup of fruit or vegetables

Ingredients

1 Tbsp walnut pieces, toasted

2 Tbsp orange juice

1 Tbsp sherry vinegar

1 Tbsp olive oil

3 sweet variety apples, rinsed, cored, and thinly sliced lengthwise

3 firm-ripe Fuyu persimmons, rinsed, stemmed, and thinly sliced lengthwise

In a bowl, combine orange juice, vinegar, and olive oil. Add apples, persimmons, and toasted walnuts and mix to coat.

Nutritional analysis per serving: Calories 90, Protein 0g, Fat 3g, Calories From Fat 29%, Cholesterol 0mg, Carbohydrates 16g, Fiber 3g, Sodium 15mg.

Forwarded by, Natalie Pyles

Source: FruitandVeggiesMatter.gov

Tips for Trick or Treat Night from Fitness Elements Express!!

2010-10-18T14:31:00.000-07:00

Halloween Tips for Trick or Treat Night

When you arrive home from work on Trick or Treat night, it seems like the bewitching hour already has hit you house at full tilt. The kids are so excited for the evening’s events that they have magically changed into their costumes and are levitating to the door, drifting past any plans you have made for dinner.

Your mind is quickly assaulted by the following questions:

“Should I make my children eat dinner or is it not worth the battle?”

“How many houses equate to an adequate candy supply?”

“What about the increase in childhood obesity?”

The holidays are endless from now until Valentine’s Day, and each one has its own sweet fest! You certainly do not need all of this candy around the house. Can you throw half of it out when your children are not looking? Do your dentist’s kids go trick or treating?

One night of trick or treating does not make a fat child or a bad parent! Here are a few simple suggestions to help you get through Halloween night and the other 364 days that follow.

Have a plan

Make a plan after asking for your children’s input. Feed your children a nutritious dinner. A group of hungry, dehydrated, sugar-intoxicated goblins is a frightening picture for any parent! Plan dinner ahead of time with your children’s help. Let them know that you will eat early on Halloween night, so that they will have all the energy they will need to for a successful Trick or Treat night. Make sure they drink enough fluid. Children can get overheated in Halloween costumes, especially when it is combined with running from house to house throughout your neighborhood.

Set limits in advance

Ask your children to help you decide on the route you will take, how many doors you will knock on, and what hour they will turn back into “pumpkins.” Having an end goal will help you avoid the “just one more” or “but we have not gone to…” meltdown that persists all the way home.

Agree on a candy consumption limit

Agree on how much candy your children are allowed to eat on Trick or Treat night and each day thereafter. You may want to make a similar confidential agreement with yourself. Note: “Unlimited access” or “until the chocolate is gone” is not a good plan.

Provide healthy snacks

Keep healthy between-meal snacks in view and accessible. A bowl full of juicy red apples, bananas, or seasonal fruit is a better center piece than Skittles®, M&M’s®, and Tootsie Rolls®. Keep the candy out of sight. Assign a kids’ shelf in your refrigerator and fill it with low-fat yogurt, low-fat cheese cut in interesting shapes, and fresh cut vegetables.

Teach and model moderation

Do not give candy more status than it deserves. In some instances, the more something is forbidden or overly restricted the more desirable it becomes. Teach and model moderation. All foods can fit, if we are reasonable about the amount and frequency.

Do not attach emotions to candy

Try not to use candy to reward, bribe, punish, or convey love. By attaching emotions to certain foods, you may inadvertently set the stage for disordered eating in the future, including undereating, anorexia, and overeating, obesity.

Begin some new family rituals

Do not make the holiday all about the candy. Make it a time to begin new family rituals, such as stuffing a scarecrow full of leaves for the front porch. Carve pumpkins and roast the seeds. Hold an annual scavenger hunt for fall items, such as acorns, pinecones, wooly caterpillars, animal tracks, and colorful leaves. Begin a new photo album that holds pictures of Halloween celebrations, past and present.

Get moving

The weather starts to grow cold, and you naturally want to slow down, conserve heat, and eat hearty meals. Make sure you choose after-school activities that make both you and your child move. Rake leaves into piles and jump for fall! Try a new sport, visit one new park each week, or return to the zoo now that the weather is cooler and the animals are more active. Keep sedentary activities, such as TV, computer, and handheld games, to a minimum.

Best of all Keep it safe!!

Above all, have a safe and fun Halloween. Your children are only small for a short while!
Contributed by Sheryl Lozicki, RD, MBA

Forwarded by, Natalie Pyles

Source RD.411

Did you know that Halloween doesn’t have to Daunt your Dieting and Exercise progress?

2010-10-18T14:14:00.000-07:00

Get on the Healthy Halloween Train this year with Fitness Elements Express!

Halloween does not have to totally Blow out your Health and Fitness efforts

Try out these creative Halloween Party ideas...

• Veggies and Dip in Skull Shape

• Dead Body Food Display ( Turkey Burgers, Chicken or Turkey Franks with Whole Wheat buns, Baked Sweet Potato Fries, and so much more...

• Puking Pumpkin head dip Platter

P.S. If your in need of Healthy holiday ideas from Your Health, Fitness, and In-home Nutrition Expert Natalie Pyles call me at
480-544-5502 today or email fitnesselementsexpress@yahoo.com!

Have a healthy and happy day!!

Are you Exercising Regularly? Why or Why Not? Find out why You should if your not from Fitness Elements Express!

2010-09-24T12:32:00.000-07:00

There are 1,440 minutes in every day. Schedule 30 of them for physical activity!

Regular exercise is a critical part of staying healthy. People who are active live longer and feel better. Exercise can help you maintain a healthy weight. It can delay or prevent diabetes, some cancers and heart problems.

Most adults need at least 30 minutes of moderate physical activity at least five days per week. Examples include walking briskly, mowing the lawn, dancing, swimming for recreation or bicycling. Stretching and weight training can also strengthen your body and improve your fitness level.

The key is to find the right exercise for you. If it is fun, you are more likely to stay motivated. You may want to walk with a friend, join a class or plan a group bike ride. If you've been inactive for awhile, use a sensible approach and start out slowly.

Source: Centers for Disease Control and Prevention

Have a healthy and happy day!!

Brain Foods That Help You Concentrate Slideshow on MedicineNet.com from Fitness Elements Express!

2010-09-23T11:36:00.003-07:00

Brain Foods That Help You Concentrate Slideshow on MedicineNet.com

Have a Healthy and Happy Day my Health and Fitness Friends!!

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

2010-09-23T11:28:00.001-07:00

Gluten-Free Diet Slideshow on MedicineNet.com

News Alert! Juice and Cider: Make Sure They're Safe from Fitness Elements Express!

2010-09-23T11:02:00.003-07:00

By Martin J. Stutsman, Consumer Safety Officer, FDA's Center for Food Safety and Applied Nutrition

When fall arrives, many of us look forward to enjoying fresh apple cider and juices. While most people think of juices as healthy foods, since they provide many essential nutrients, certain types of juice could pose a health risk to your family.

Why Juice Is Pasteurized or Treated

Most of the juice sold in the United States is pasteurized (heat-treated) to kill harmful bacteria, such as E. coli and Salmonella. Juice may also be treated by non-heat processes to kill bacteria.

When fruits and vegetables are fresh-squeezed to produce juice, any bacteria that are present on the inside or the outside of the produce can become part of the finished product. Unless the juice is further processed to destroy harmful bacteria, it could be dangerous for those most at risk for foodborne illness.

Who’s at Risk?

Infants and young children, pregnant women, older adults, and people with weakened immune systems, such as AIDS and cancer patients, diabetics, recipients of organ transplants, and others with chronic diseases are at greatest risk for foodborne illness.

While most people’s immune systems can usually fight off foodborne illnesses, people in these “at-risk groups” are susceptible to serious illness from drinking juice that has not been processed to kill bacteria. FDA recommends that these groups should drink unpasteurized juice only if they bring it to a boil first to kill any harmful bacteria.

Check the Label

Some grocery stores, health food stores, cider mills, and farm markets sell packaged juice that was made on site that has not been pasteurized or processed to ensure its safety. These untreated products should be kept refrigerated and are required to carry the following warning label:

WARNING: This product has not been pasteurized and therefore may contain harmful bacteria that can cause serious illness in children, the elderly, and persons with weakened immune systems.

The FDA does not require this warning label for juice or cider that is fresh-squeezed and sold by the glass at orchards, farm markets, roadside stands, or in some restaurants or juice bars. So, if you stop at a roadside stand or farm market where samples of cider or apple juice are available, be sure to ask whether the juice has been treated.

Two Simple Steps to Prevent Illness

1. Always Read the Label

Look for the warning label to avoid juice that has not been pasteurized or otherwise processed. In particular, look for the warning label on any packaged juice product that may have been made on site, such as at grocery and health food stores, cider mills, or farm markets.

2. When in Doubt, Ask!

Always ask if you are unsure if a juice product is pasteurized or not. Pasteurized juice is normally found in your grocers’ frozen food cases, refrigerated section, or on the shelf in containers such as juice boxes, bottles, or cans. Do not hesitate to ask questions if the label is unclear or if the juice or cider is sold by the glass.

Questions and Answers
Updated September 22, 2010

Q. Are juices made at home with a juicing machine safe? Are there special precautions to take when making juice at home, other than washing fruit and vegetables?

A. While it's important to wash fruits and vegetables before consuming them, any bacteria on the outside or inside of produce could contaminate the juice. Unless you process the juice to destroy the bacteria, it could still be dangerous for people who are at risk for foodborne illness.

Source: FoodSafety.Gov

Have a healthy and happy day!!

Catch a Glance Perform like Lance! New special Offer from Fitness Elements Express!!

2010-09-21T12:36:00.011-07:00

Catch a Glance Perform Like Lance!

New! Special Offer from Fitness Elements Express!

19.09 % Off Your Holistic Sports Nutrition System with a Result Guarantee!!
Have a High performing Day!!

Figalicious! Your fruit of the month from Fitness Elements Express!!

2010-09-21T12:11:00.005-07:00

Fruit of the Month: Figs

Figs, one of mankind’s oldest fruits, is only now receiving its due attention in homes across the United States. Although considered a fruit, the fig is actually a flower inverted into itself. They are the only fruit to ripen on the tree. Originally native from Turkey to northern India, the fig fruit spread to many of the Mediterranean countries. The primary producers of dried figs today are the United States, Turkey, Greece, and Spain. This highly nutritious fruit arrived in the United States by Spanish missionaries settling in Southern California in 1759. Fig trees were soon planted throughout the state.

Figs

Serving Size 1/2 cup raw (74g)

Amounts Per Serving % Daily Value
Calories 90
Calories from Fat 0
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 0mg 0%
Total Carbohydrate 24g 8%
Dietary Fiber 2g 7%
Sugars 11g
Protein 1g
Vitamin A 15%
Vitamin C 25%
Calcium 0%
Iron 2%

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

Varieties

There are hundreds of fig varieties but the following are most commonly found in today’s markets.

The Calimyrna Fig: Is known for its nut-like flavor and golden skin. This type is commonly eaten as is.

The Mission Fig: Was named for the mission fathers who planted the fruit along the California coast. This fig is a deep purple which darkens to a rich black when dried.

The Kadota Fig: Is the American version of the original Italian Dattato fig, that is thick-skinned with a creamy amber color when ripe. Practically seedless, this fig is often canned and dried.

The Brown Turkey Fig: has copper-colored skin, often with hints of purple, and white flesh that shades to pink in the center. This variety is used exclusively for the fresh fig market.

Fig varieties and photos courtesy of the California Fig Advisory Board

Availability

Fresh figs are available July through September. Dried figs are never out of season, and are available all year. You can find them in your favorite grocery store in the produce or dried fruit section.

Selection

Look for figs that are soft and smell sweet. Handle carefully because their fragile skins bruise easily.

Storage

Store fully ripened figs in the refrigerator up to 2 days; bring to room temperature before serving.

Using Dried Figs As a Replacement For Fat in Your Recipes

Dried figs are excellent replacement for fat in baked goods. Just remember when using dried figs to replace shortening or oil in baking do not overmix or overbake. Use only half of the normal amount of shortening, margarine, butter or oil, in a recipe when using dried puree. For instance, if 1 cup of margarine is called for, use only ½ cup. Then use ½ of the fig puree. Here’s a simple fig puree recipe to include in your baking recipes.

Fig Puree

Makes about 1½cups

Ingredients

2 cups dried figs
¾ cup water
2 tsp vanilla

Puree figs, water and vanilla in blender or food processor. Use as directed.

Nutritional analysis per serving: Calories 178, Protein 2g, Fat 1g, Calories From Fat 4%, Cholesterol 0mg, Carbohydrates 44g, Fiber 9g, Sodium 9mg.

Recipes

Fig Banana Smoothie
Makes 4 servings
Each serving equals 1 cup of fruit or vegetables
Source: California Fig Advisory Board

Ingredients

1 cup chopped dried figs (stems removed)
1 cup 1-inch banana slices
1 cup plain non-fat yogurt
3 cups crushed ice
1 Tbsp honey
mint leaf or berry garnish

Place all ingredients except garnish in a blender (not a food processor), and blend until smooth, approximately 2-3 minutes. Strain liquid and pour into tall, chilled glasses. Add garnish.

Nutritional analysis per serving: Calories 200, Fat 1g, Calories From Fat 5, Cholesterol 0mg, Carbohydrates 49g, Fiber 6g, Sodium 40mg, Sugars 36g.

Have fun with Your Figs and make them extra Figalicious!!

More Vitamin D updates from Your Dietetic Diva!

2010-09-21T11:47:00.004-07:00

Vitamin D

Chief functions

Regulates absorption and use of calcium and phosphorus for development of bones and teeth
Aids in maintenance of healthy nervous and muscular systems by regulating blood calcium levels
Aids in calcium absorption from intestines and deposition of calcium in bones/teeth
Prevents excessive urinary loss of calcium and phosphorus
Stimulates maturation of cells and proper formation of skeleton
Helps with maintenance of bones in ears for hearing
Essential for mineral homeostasis

Possible benefits

Insulin—may aid in function of insulin, therefore possibly aiding in regulation of blood glucose
Cancer—might aid in prevention or treatment of cancer by altering growth of cells
Immunity—might assist function, thereby helping defend against infection
Dialysis patients—might improve zinc status
Deficiency symptoms

Osteomalacia (adults)
Rickets (children)
Inadequate mineralization of the bone, leading to malformed bones
Deafness
Toxicity symptoms

Irreversible renal or heart damage
Causes calcium deposits in soft tissues—heart and lungs
Fragile bones
Hypertension
Kidney stones, stones in arteries, and excessive thirst
Mental and physical retardation
Constipation
Weight loss
Headaches
Loss of appetite
Irritability
Weakness
Nausea
Diarrhea
Dermatitis
Drowsiness
Stability

Stable to heat and oxidation
Destroyed by excess ultraviolet irradiation
Nutrient-nutrient reactions and absorption

Vitamin D is synthesized in the skin and also absorbed in the small intestine from foods containing vitamin D
For adequate absorption of vitamin D in the diet, at least 10% of calories must come from fat, because vitamin D is a fat-soluble vitamin
Conversion of active vitamin D takes place in the liver
Vitamin D is stored in the liver, skin, brain, bones, and other tissues
Cadmium can block the production of vitamin D in the skin
Sunblock with a SPF of 8 or higher prevents vitamin D synthesis
Clouds, smoke, smog, heavy clothing, window glass, and screens decrease vitamin D synthesis
Pantothenic acid (B5) is necessary for the synthesis of vitamin D in the skin
DRI
mcg
IU

Tolerable Upper Limits

0-1 year
5
200
25 mcg

1-50 years
5
200
50 mcg

51-70 years
10
400
50 mcg

71+ years
15
600
50 mcg

Pregnancy
5
200
50 mcg

Lactating
5
200
50 mcg

DRI=Dietary Reference Intakes
mcg=microgram
IU-international unit

Dietary sources

Fortified milk
Cheese
Cream
Butter and margarine
Oysters, salmon, and tuna
Fortified cereal
Liver
Cod-liver oil
Eggs

Groups at highest risk for deficiency

Dark-skinned children
Infants who are breastfed for a prolonged time with no supplementation
Children with inadequate intake of fortified vitamin D milk
Children on anticonvulsant therapy for epilepsy
Persons with intestinal malabsorption
Females who have had multiple pregnancies and have breastfed with little exposure to the sun
Women with a low calcium intake
Other facts

Vitamin D exists in two forms, D2 (ergocalciferol) and D3 (cholecalciferol)
D2 is the supplemental form of vitamin D
D3 is the naturally occurring form of vitamin D, found in foods and manufactured in the skin with exposure to sunlight
Light-skinned people require 10-15 minutes/day of sun exposure for complete vitamin synthesis
Dark-skinned people require 3 hours/day of sun exposure for complete vitamin synthesis
Persons with limited exposure to sunlight may require a vitamin D supplement
Toxicity can not occur from too much exposure to the sun
If an infant is breastfed and not exposed to sunlight, a daily supplement of 5-7.5 mcg or 200-300 IU is recommended
Fortified foods are the major dietary source of vitamin D
References
Sizer F, Whitney E. Nutrition Concepts and Controversies. 11th ed. Belmont, CA: Thomson & Wadsworth; 2008:219-259.

Somer E. The Essential Guide to Vitamins and Minerals. New York, NY: Harper Collins Publishers; 1992:1-65, 224-246, 287-293.

Schlenker E, Long S. Essentials of Nutrition and Diet Therapy. 9th ed. St Louis, MO: Mosby Elsevier; 2007:107-144.

US Dept of Agriculture, National Agricultural Library, Food and Nutrition Information Center. Dietary Reference Intakes: vitamins. Available at: http://fnic.nal.usda.gov/nal_display/index.php?info_center=4&tax_level=3&tax_subject=256&topic_id=1342&level3_id=5140. Accessed July 28, 2008.

Have a healthy and happy day!!

New Article from Fitness Elements Express! Vitamin D levels as a Result of Dairy Consumption may be independently related to diet-induced weight loss!

2010-09-20T14:54:00.008-07:00

Nutritional Supplements that Improve your Health Naturally

How to Supplement with Vitamin D as an effective Weight loss tool and Health benefit

According to a resent study in the last six months from Danit R. Shaharand co-workers, published in the American Journal of Clinical Nutrition indicates that higher calcium intake and increased serum vitamin D levels as a result of dairy consumption are independently related to diet induced weight loss. They found in one deveation in dairy calcium intake was associated with an increased likelihood of weight loss or greater than 4.5 kilograms in the preceding Six months. Multiple mechanisms have been proposed on how dairy foods may enhance weight/ body fat loss when dieting to lose weight. So all my health, nutrition, and fitness friends nutrition and science does suggest dairy intake enhances weight loss and this is no myth.

Since our bodies can produce vitamin D by the action of sunlight on the skin, many experts consider it more of a hormone than a vitamin. Nonetheless, by current definitions vitamin D is both a vitamin and a hormone so go ahead and put that in your notes to remember.

Food Sources

There are two major food forms of vitamin D- vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D2 the form most often added to milk and other foods is also the form most often used in nutritional supplements. Good natural food sources of vitamin D are cod liver oil, cold- water fish and (mackerel, salmon, herring, etcetera), butter, and egg yolks. Vegetables are low in vitamin D; the best sources are dark green leafy vegetables.

The most recent and up to date new science around vitamin D encourages supplementation; however;, vitamin D- fortified milk, cheese and yogurt were touted as key dietary sources.

Available Forms

Vitamin D is available in all forms desrcibed above. Vitamin D2 is the most common nutritional supplement form. Calcitriol, the prescription drug form of Vitamin D [1,25-(OH2D3] is roughly 10 times as potent as viamin D2 or D3. Doctors prescribe Calcitriol primarily for patients with kidney disease because these patients cannot convert vitamin D to this most active form.

The Principal Uses

The principal use of vitamin D is the prevention of vitamin D deficiency. This is why I have always tried to educate the public and my client on the importance of balance for weight loss and overall health benefits.

If you ever need advice or updates on Dosage ranges, safety issues, or interactions I’m always available for propr individualized counsel. Hae a healthy and happy day!

Source: Michael T. Murray, N.D. Gregory Miller, Phd, MACN, and American Journal of Clinical Nutrition

By, Natalie Pyles

Author. NSA Speaker, Licensed Nutritionist, Sports Nutritionist, Holistic Nutrition and Nutrition Educator, Medical Exercise and Post Rehab Condtitioning Specialist

Did you Know Ditching Dairy may be a Big Mistake? Caution!! Fitness Elements Express Lactose Language for You!

2010-09-20T13:39:00.006-07:00

Ditching Dairy? Caution!! Looking for New Solutions to Dairy or “Now Solutions to Lactose intolerance and Science”?

Blogger Angela Lemond of Mommy Dietitian wrote the headline of this post upon returning from National Dairy Council’s (NDC) Dairy Science Forum (DSF) titled, “New Directions in Lactose Intolerance: Moving from Science to Solutions.” As my guest, I had the opportunity to sit next to Angela at the DSF where she, as a lactose intolerant individual, happily enjoyed lactose-free milk as well as cheese and yogurt and remarked about the great taste.
In one session, Madlyn Daley, a researcher on consumer insights, shared that those who are lactose intolerant face three main barriers to consuming lactose-free or lactose-reduced products: cost, lack of knowledge regarding nutrient content and taste concerns. Angela had a lot to say in her blog regarding the need to keep dairy foods in the diet to avoid possible nutritional consequences.

As Angela emphasized in her blog post based on her experience at the DSF, being lactose intolerant does not have to mean ditching dairy. Encouraging people to watch for coupons, store brands or sales to help offset the cost of lactose-free products; educating people that lactose-free milk and milk products have the same unique nutrient package as regular milk and milk products; offering samples or encouraging people to try these products; and providing tips to reinstate or keep dairy in their diets can help those who are lactose intolerant consume the essential nutrients that dairy foods provide. NDC also has a new patient handout with tips to help people fall in love with dairy again.

Read Angela’s blog to find out more about the possible nutritional consequences of ditching dairy, her experience with lactose intolerance growing up, her ability to work dairy back into her diet and tips to enable others to also enjoy dairy again.

Source: RD411.com, Teresa Wagner MS,RD,LD, and Angela Lemond

P.S. Fitness Elements Express is always trying to bring you Fresh, Cutting Edge and Up to Date Nutritional Information so be on the look out for the Latest and Greatest Health, Fitness, and Nutrition tips! Now! Holistic Nutrition and Western Herbalism too! Have a healthy and happy day!!

Allergy Alert: If you have an Allergic reaction to Walnuts check out your Chocolate Chunk Cookie and Oatmeal Raisin Labels Carefully! Read Food Labels

2010-09-20T12:52:00.007-07:00

Dough Masters Inc. of Troy, Michigan, is recalling all lots of their Oatmeal Raisin Cookies and Chocolate Chunk Cookies because they contain undeclared walnuts. People who have allergies to walnuts run the risk of serious or life-threatening allergic reaction if they consume these products

Always make sure you are aware of these type of False advertising and undeclared information food products especially when it comes to your Health and having Food Allergies!!

Fitness Elements Express cares I care!! Have a happy and Healthy day!!

Did you know the Hottest part of a Chili Pepper is not the Seeds? Fitness Elements Express Reveals the Veggie of the Month!

2010-09-14T13:14:00.005-07:00

Hot peppers (chilies) are often used to spice up dishes, and they are especially popular in ethnic cuisine including Mexican, Indian, Thai, Vietnamese, Arab and Spanish cooking. Chilies are an excellent source of vitamin C if you can withstand their powerful bite.

Chili Peppers
Serving Size 1/2 cup (75g) 46g Amount Per Serving % Daily Value

Calories 30
Calories from Fat 0g
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 5mg 0%
Total Carbohydrate 7g 2%
Dietary Fiber 1g 4%
Sugars 4g
Protein 1g
Vitamin A 20%
Vitamin C 300%
Calcium 2%
Iron 6%

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

Contrary to popular belief, the hottest part of the chili pepper is not the seeds but where the seed attaches to the white membrane inside the pepper. This area has the highest concentration of capsaicinoids. Capsaicinoids are flavorless, odorless substances that act on pain receptors in the mouth and throat. Capsaicin is the primary capsaicinoid. Capsaicinoids can be found throughout the flesh of chili peppers though their concentration varies in different areas so that one part of a pepper may be hot and another part of the same pepper quite mild.

The seeds are often hot because they are in such close contact with the white membrane.

There are several varieties of chili peppers (see box below) and each differs in flavor and heat intensity. Even within each variety, there may differences in how ‘hot’ each particular chili is. Typically, larger chilies are more mild because they contain less seeds and white membrane in proportion to their size. Most varieties can be found dried, canned, or fresh.

Varieties

Anaheim (California Green Chile or Long Green Chile): One of the most commonly used varieties in the United States, especially in stuffed chiles. This chili is long, slender and lobed, green or red in color and mildly hot. They can be eaten when green or when they are their mature red color.
Ancho: Dried or fresh poblano pepper. Dried anchos are flat, wrinkled, and heart shaped. They range in color from very dark red to almost black. Anchos are mild to moderately hot and often soaked and ground for use in sauces.
Cascabel: Green or red, small and round, moderately hot and typically available dried. When dried, their skin turns a translucent red-brown color and their seeds rattle inside.
Cayenne (Long Hots): Red when fully mature, long (6 to 10 inches), thin and straight or curled at the tips. Very hot. Cayenne can be found dried and ground into a powder that is seen as generic "red pepper" in the spice aisle.
Cherry: Round and red like a cherry. Sold fresh or pickled in jars, these peppers range from mild to moderately hot.
Habanero (Scotch Bonnet): Typically yellow-orange but they can be green, red, or orange. These peppers are lantern shaped and typically about 2 inches long. The hottest pepper grown commercially; intense fiery flavor; a unique floral flavor and an extremely intense heat that affects the nasal passages.
Hungarian: These peppers start out yellow and ripen to orange or red; they are moderately hot.
Jalapeńo: Most often green when mature but sometimes red, these peppers are about 2 inches in length with cracks around their stems. They are very hot, with an immediate bite. Jalapeńos are sold canned, sliced, and pickled and are added to many products during processing including sausage, cheese, and jelly.
Poblano: Ancho peppers that are green. Poblano peppers look like small bell peppers and are mild to hot in taste. They are often roasted and peeled prior to being used in soups, sauces, casseroles or even stuffed with meat and cheese for a dish called chilies rellenos.
Serrano: Sold red or mature green and about 1 to 4 inches in length. Moderate to very hot with an intense bite. Serrano chilis are often used in Thai cooking and they are also quite popular in Mexico and the southwestern United States.

Availability, Selection, and Storage

Chili peppers are available year round and in the United States they are grown in California, New Mexico and Texas. When selecting chilies, look for firm, glossy chilies with taut, unwrinkled skin and fresh green stems. Dried hot peppers should be glossy yet unbroken.

Chilies should be stored unwashed and wrapped in paper towels in the refrigerator for up to three weeks. Dried chilies should be stored in airtight containers at room temperature for a maximum of four months. To keep dried chilies for more than four months, store them in the refrigerator.

Preparation

It is very important not to touch your nose, eyes or mouth after handling or eating hot peppers. If you do, flush with water immediately. The capsaicin in the peppers can be extremely painful to your eyes and can even burn or irritate your skin (especially if you have cuts on your hands).

If possible, wear thin rubber gloves while preparing chili peppers. Wash hands thoroughly with soap and water when done working with chilies. If the bite is too strong when you eat a chili, chew on bread or another starchy food; water only makes the bite worse as it spreads it.

To decrease the heat intensity of chilies, wash them, cut them open and remove the seeds and veins. Also, soaking cut up chilies in salt water for at least an hour will help cool them off.

To add a mild pepper flavor to your dish, poke holes in the chili of your choice with a toothpick (or cut slits in it) and add it to a food that is already cooking. When cooking is complete, remove the chili from the dish.

Chilies can also be roasted whole over a gas stove, broiler, or on a grill. Use a cooking fork to hold each pepper over flame. Turn frequently until the chili’s skin is blackened. After cooking is complete, place chilies in a paper or plastic bag for 15 minutes. Scrape off skin, cut off stem and pull out core. Scrape any remaining seeds.

Preparing Dried Hot Peppers

Use a damp cloth to wipe peppers. Grind chilies in a food processor for use as chili powder. To soften their texture and make their flavor more mild, soak chili peppers in water prior to using.

Recipes
Cherry Pepper Salad
Makes 4 servings
Each serving equals 1 1/2 cups fruit or vegetables
Source: foodreference.org

Ingredients

1¼ cup fresh sweet cherries, pitted
1 cup each thinly sliced sweet yellow and green peppers
¼ cup thinly sliced mild chili pepper
2 Tbsp finely chopped onion
2 Tbsp white wine vinegar
½ Tbsp olive oil
2 tsp sugar
salt and pepper to taste
1 Tbsp pickled ginger strips, optional
4 cups mixed greens

Toss together all ingredients except greens; refrigerate 1 hour or longer. Serve on mixed greens.

Nutritional analysis per serving: Calories 80, Protein 2g, Fat 2g, Calories From Fat 23%, Cholesterol 0mg, Carbohydrates 15g, Fiber 3g, Sodium 100mg.

Have a healthy and happy Chili Pepperlicious day!!

Why is Cellulite more prevelant in the thighs and buttocks of females? New article from Fitness Elements Express!

2010-09-14T12:34:00.005-07:00

Secret Truths about Cellulite

How to determine if “Dimpling” is the true Enemy

Did you know that cellulite, “dimpling” which is an appearance on the thighs, buttocks and sometimes lower abdomen and upper arms of females, is many of women’s enemy? Well guess what unfortunately, about 85% of postpubertal women have a form of it in some form or another. (Avram 2004; Rawlings 2006). On the other end of the spectrum, however, it is rarely observed in males. Not fair is it ladies?

Below, are some of the top Fitness pros and exercise science researchers answers to several questions about cellulite.

What is cellulite? Epidermis versus the Dermis

Skin 101: The outermost layer of skin is referred to as the epidermis. Immediately under this is the dermis. The next layer of tissue is the first of the two layers of subcutaneous fat- fat beneath the skin (Rawlings 2006). Cellulite originates in this first region of the subcutaneous fat (Rawlings 2006; Avram 2004). According to the scientific explanation, cellulite is caused by small protrusions of fat into dermis.

4 Ways to lose Cellulite

Want to improve the look of your cellulite? Consider these four suggestions.

1. Healthy eating and exercise are excellent ways to start improving cellulite appearance (Avram 2004); visible cellulite is reduced in females who lose weight (Sadick & Magro 2007). Implement a calorie-restricted diet plan and a comprehensive exercise program (cardiovascular and resistance training) to reduce some underlying body fat.
2. Subcutaneous fat is layered on top of muscle. Therefore, if the muscles in your hips, thighs and buttocks are weak and soft, this will contribute to the “uneven” view on the skin surface (Rossi & Vergnanini 2000). Therefore, resistance training can help minimize the appearance of cellulite.
3. Don’t invest your hopes and money in liposuction, subcision, injectables, skin kneading, and manipulation techniques, thermotheraphy, topical ointments, and herbals, for cellulite management, as there is little evidence supporting their effectiveness.
4. Laser theraphy is noninvasive, has few side effects and shows great promise for reducing the appearance of cellulite (Avrom 2004).

Forwarded by, Natalie Pyles

References:

Len Kravitz, PhD, Nicole J. Achenbach, a graduate student in Physical Theraphy

Avram, Del Pino, Fink, Rawlings, Rosenbaum, Rossi A.B.R., & Vergnanini, Sadick, N., & Magro

Special News Alert! Natalie Pyles of Fitness Elements Express is Now serving in Scottsdale at Maximum Fitness!

2010-09-09T12:04:00.006-07:00

Maximum Fitness Gym hosts the BEST personal trainers in Scottsdale

and NOW you can come and see me there!!

Whether You need Fast and Flexible, Shape Up for a Wedding or Reunion, Get Lean and toned, or Pure Strength this is a Great place to get You back to Your ideal Health and Fitness on all levels!!

Come and see me for FREE Metabolic assessment and Nutritional Analysis today
Mobile 480-212-1947 or email mobile Fitnesselementsexpress@yahoo.com

How to use Prevention as the Cure for improving your Health Naturally – Part 2 from Fitness Elements Express!

2010-09-07T13:01:00.004-07:00

3 Practical Recommendations for everyday Nutritional Supplementation Success

How to use Prevention as the Cure for improving your Health Naturally – Part 2

Today I will give you 3 simple recommendations you can apply to your life immediately for prevention towards improving your health naturally. I will try to keep it very practical so you aren’t wandering around health food stores and ending up with single bottles of every nutrient on the planet. Here are the three simple recommendations to follow to establish a strong nutritional foundation upon which to build:

• Take a high- quality multiple vitamin and mineral supplement.
• Take extra antioxidants.
• Take one tablespoon of flaxseed oil daily.

Recommendation 1- Take a high-Quality Multiple Vitamin and Mineral Supplement

Taking a high-quality multiple vitamin and mineral supplement that provides all of the known vitamins and minerals serves as the foundation of a nutritional supplementation program. Dr. Roger Williams, one of the premier biochemist of our time, states that healthy people should use multiple vitamin and mineral supplements as an “insurance formula” against possible deficiency. This does not mean that a deficiency will occur in the absence of the vitamin and mineral supplement any more than not having fire insurance means that your house is not going to burn down. But given the enormous potential for individual differences and the varied mechanisms of vitamin and mineral actions, supplementation with multiple formula seems to make sense. For most of the ever busy population we just don’t seem to get the time we need for all of our nutritional intake through proper diet so supplementation is a great way to substitute.

Recommendation 2- Take extra Antioxidants

Most health-minded individuals are familiar with the terms antioxidants and free radicals. Loosely defined, a free radical is a highly reactive molecule that can bind to and destroy body components. Free radical or “oxidative” damage is what makes us age. Free radicals have also been shown to be responsible for the initiation of many diseases, including the two biggest killers of Americans-heart disease and cancer.

Antioxidants, in contrast, are compounds that help protect against free-radical damage. Antioxidant nutrients like beta-carotene, selenium, vitamin E, and vitamin C are very important in protecting against the development of heart disease, cancer, and other chronic degenerative diseases. In addition, antioxidants are also thought to slow down the aging process.

Based on extensive data, it appears that a combination of antioxidants will provide greater antioxidant protection than any single nutritional antioxidant. Therefore, in addition to recommending that individuals consume a diet rich in plant foods, especially fruits and vegetables, I suggest using a combination of antioxidant nutrients rather than high dosages of ant single antioxidant .Mixtures of antioxidant nutrients appear to work together harmoniously to produce the phenomena of synergy. In other words 1+1= 3.

The two primary antioxidants in the human body are vitamin C and vitamin E. Vitamin C is an aqueous phase antioxidant. This means that it is found in body compartments composed of water. In contrast, vitamin E is a lipid phase antioxidant because it is found in lipid -(fat)- soluble body compartments such as cell membranes and fatty molecules. If you are taking a high-potency multiple vitamin and mineral formula, many supportive antioxidant nutrients such as selenium, zinc, and beta-carotene are provided for. Therefore, your primary concern may be simply to ensure beneficial levels of vitamin C and vitamin E. Here are the daily supplementation guidelines from my references and myself for the key nutritional antioxidants for supporting general health. Be sure to recognize how much your multiple vitamin and mineral formula is providing:

Recommended Antioxidant Supplementation in International Units (I.U.) or Milligrams (mg.)

Vitamin- Range for Adults

Vitamin E (d-alpha tocopherol) 400-800 I.U.
Vitamin C (ascorbic acid)

Recommendation 3- Take One Tablespoon of Flaxseed Oil Daily

In this day and age of concern over fat in our foods, my recommendation to supplement an individual’s daily diet with one tablespoon of flaxseed oil may be puzzling. However, this recommendation makes perfectly good sense. While, it is true Americans should not consume more than 30 percent of their daily calories as fats, a lack of the dietary essential fatty acids has been suggested to play a significant role in the development of many chronic degenerative diseases such as heart disease , cancer, and strokes.

Experts estimate that approximately 80 percent of our population consumes an insufficient quantity of essential fatty acids. The dietary insufficiency presents a serious health threat to Americans. In addition to providing the body with energy, the essential fatty acids-linoleic and linolenic acid- provided by plant foods function in our bodies as components of nerve cells, cellular membranes, and hormone like substances known as prostaglandins. In addition to playing a critical role in normal physiology, essential fatty acids can actually be protective and therapeutic against heart disease, cancer, autoimmune diseases like multiple sclerosis and rheumatoid arthritis, many skin diseases, and others. Research indicates that over 60 health conditions benefit from essential fatty acid supplementation.

Many consider organic, unrefined flaxseed oil to be the answer to restoring the proper level of essential fatty acids. Flaxseed oil is unique because it contains both essential fatty acids-alpha linolenic (an omega-3 fatty acid) and linoleic acid (an omega-6 fatty acid) – in appreciable amounts . Flaxseed oil is the world’s richest source of omega-3 fatty acids. At a whopping 58 percent by weight, it contains over two times the amount of omega-3 fatty acids extensively with regard to their beneficial effects in cardiovascular disease, inflammation and allergies, and cancer. I hope these 3 simple recommendations will get you on your way to better overall health and a new happier and energized you.

Have a healthy and happy day!

References: Michael T. Murray, N.D., Natural Health Magazine

By, Natalie Pyles

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

Get Energized with Seasonal Eating! Happy Labor Day from Fitness Elements Express!

2010-09-03T13:50:00.007-07:00

If you’re a seasonal eater then it’s transitional time for your taste buds. September is a bountiful time for fresh produce and bumper crops of plump, sweet fruits right next to early autumnal items.

September picks from Fitness Elements Express!

Aplenty-and very affordable-this month at your local farmers’ market and grocery store:

• Apples
• Artichokes
• Blackberries
• Blueberries
• Broccoli
• Cabbage
• Carrots
• Cauliflower
• Chili Peppers
• Cucumbers
• Curly Kale
• Figs
• French Beans
• Garlic
• Horseradish
• Leeks
• Mushrooms
• Nectarines
• New Potatoes
• Peaches
• Pears
• Plums
• Pumpkins
• Red Onions
• Spinach
• Squash
• Sweet Corn
• Tomatoes

If you preserve or freeze fruit and veggies for a taste of summer during gray days of winter, NOW is your time to stock up and do it!!

References: Sandy Todd Webster, (Idea Fitness Journal)

Forwarded by,

Natalie Pyles

Happy Labor Day Weekend!!

No- Guilt Feelings and Have fun From Fitness Elements Express!

2010-09-02T12:21:00.003-07:00

Have a Safe and Fun Happy Long Labor Day Weekend Holiday I know I am!! Have a great day!!

The Emerging Trends of “Natural” Medicine from Fitness Elements Express!

2010-09-02T11:28:00.006-07:00

The Emerging Role of Nutritional Supplementation in Medicine Part 1- The Emerging Trends of “Natural” Medicine

How to embrace the New Evolution that is occuring in health care as more natural medicines gain acceptance

Interestingly, there is a whole new acceptance that is largely a result of increased scientific investigation and the public’s awareness of this article and research. It appears that medical researchers now have their possession the technology and understanding necessary to more fully appreciate the value of “natural” therapies. In essence, many natural therapies are being improved or refined through scientific investigation. Science is paving the way for the medicine of the future-a medicine that recognizes the healing power of nature. We use science to explain the nature of the human body and the environment and what we must keep in mind is that science is evolutionary, the underlying natural laws it tries to explain are constant. In other words, gravity existed long before Sir Isaac Newton was around to explain it. Brreakthrough developments in many areas are occuring at an incredible pace, particularly in the areas of medicine.

There is a future trend toward using substances found in nature, including compounds that are found in the human body- such as interferon, interleukin, insulin, and human growth hormone-as well as foods , food components, herbs, and herbal compounds. More and more researchers are discovering the tremendous healing properties of these natural compounds and their advantagesover synthetic medicines and surgery in the treatment of many health conditions. Through these scienctific investigtions, a trend towards natural medicines is emerging.

Most natural healing therapies are based upon scientific investigation. In most cases, the initial, investigation was of an empirical or observational nature. However, in the past 20 plus years there have been tremendous advances in the understanding of how many natural therapies work to promote health or treat disease. This increased understanding is a result of more strict scientific investigation. To conclude this article keep in mind that scientific studies and observations have have not only held up in validity of diet, nutritional supplementation, herbal remedies, chiropractic adjustments, and massage, but also some of the more esoteric natural healing treatments such as acupuncture, biofeedback, meditation, and homeopathy. Noy only has these natural cures and remedies held up in scientific investigation and been validated but the natural approach has led to signicant improvements. I hope to educate you on the reasons why Prevention is the Best Cure in this 4 part series of articles. Stay tuned for the 5 principles emerging the philosophy of medicine.

Have a happy and healthy day!

References: Michael T. Murray, N.D.

By, Natalie Pyles

Author, NSA Speaker, Licensed Nutritionist, Sports Nutritionist, Holistic Nutrition and Nursing Educator, Medical Exercise and Post Rehab Conditioning Specialist, and specialization in Special Populations

Popularized Diets the end to the Question "What is the Best Diet?" from Fitness Elements Express!

2010-09-01T11:29:00.006-07:00

Popularized Diet Fads the Evolutionary Discovery of Optimal Health

What is the Best Diet?

The dietary guidelines and principles that I have detailed along with my references in this final article represent the answer to the holy debated question “ What is the Best diet?” Over the years, there has been quite a war of opinions as to the diet that best promotes weight loss and health. On one end of the spectrum, although it has become quite popular to restrict carbohydrates of all sorts completely in favor of high- protein and high-fat foods, I simply do not believe that this sort of diet is health promoting and neither do my references. In fact, we believe that this type of diet has already been proven disastrous to long-term health as it carries with it severe consequences for cardiovascular and kidney function. On the other end of the spectrum is the so-called low-fat, high-complex—carbohydrate diet. This diet is also doomed to fail because it does not differentiate quality of carbohydrate and fails to provide the right type of oils to promote health. I believe as well as my references to this series of articles that any diet that severely restricts beneficial oils will ultimately fail.

After reviewing every popular diet in detail, as well as thousands of scientific articles on the role of diet in human health, what I we offer here is based upon the evolutionary understanding of what constitutes the optimal diet. I believe, as well as my references that it is only a matter of time before what we are recommending will become the accepted answer to the question “What is the Best diet?” and “What foods should we eat?”

In conclusion to all the confusion to the question “What is the Best diet?” I hope this clarifies some answers for you and ends some the wondering. Designing a healthy diet can be and should be fun, flavorful, and customized for ultimate energy and optimal health.

Have a healthy and happy day!

References: Michael Murray N.D., Joseph Pizzorno N.D., Lara Pizzorno M.A., L.M.T.

By, Natalie Pyles

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

Popularized Diet Fads continue Last but not least Part 6- the Zone diet from Fitness Elements Express!

2010-08-30T12:06:00.005-07:00

6 Popular Diet Fads and the Scientific Discovery behind them Part 6- The Zone Diet

The How to's on Designing your own Healthy Diet

Here is a quick look on some of the most popular Diets and what has been discovered with these various type diets. This will be a six part discussion and education for you on determining and forming your own personal view. While there are literally hundreds of fad diets that have been promoted over the years that we could discuss, we will limit the discussion to the following popular diets:

The Atkins diet
The Blood Type Diet
The Ornish diet
The Macrobiotic diet
The vegetarian diet
The Zone diet

Today we will start and discuss the diet and what the outcomes and conclusions were. This is part six of the six part series of articles. The next and final article will be the answer to the question you've been waiting for. What is the Best Diet to date?

The Zone Diet

The Zone diet was developed by Barry Sears, Ph.D., and popularized in his best -selling book Enter the Zone. The basic principle guiding the Zone diet is based on the relationship between the hormone insulin and the ratio of dietary fat, protein, and carbohydrates. The Zone diet proposes a dietary ratio of 40 percent carbohydrate, 30 percent protein, and 30 percent fat.

The Zone diet is popular among those people desiring to lose weight, and it definately works because the actual recomendations of the Zone diet result in the average person taking in only 800 to 1,200 calories per day. Of course any diet that is low enough in calories will result in weight loss, regardless of it's proportions of protein, carbohydrate, and and fat. As when following other weight loss programs, people generally experience good initial weight loss on the Zone diet, but the strict -and confusing-nature of the diet makes it difficult for many to follow. As a result, long-term compliance-and therefore lasting weight loss-withthis diet is difficult.

Individuals following the Zone diet are encouraged to consume protein from animal/and or vegetable sources that are relatively low in dietary fat, such as chicken or soy foods. It is also recommended that the diet include a good intake of monounsaturated fats, including olive oil, canola oil, and avocados. Individuals following the Zone diet are encouraged to avoid:

All refined carbohydrates and most simple sugars, including foods made from white flour (bread, pasta, bagels, tortillas, and breakfast cereals), candy, soda, and desserts
Fruits , vegetables , and grains high on the glycemic index, such as rice, papaya, mango, corn, potatoes, and carrots
Foods containing saturated fat, most notably red meat and whole-fat dairy products
Egg yolks and organ meats

My opinion along with the references to this article of the Zone diet is that while we agree with many of the goals and principles of the diet, since it does not focus enough on plant foods, the amount of fiber and other important phytochemicals is not sufficient to promote long-term health.

Until the last and final part to the question you've been waiting for what is the Best diet? Have a healthy and happy day!

References: Michael Murray N.D., Joseph Pizzorno N.D., and Lara Pizzorno M.A., L.M.T

By, Natalie Pyles

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

Popularized Diet Fads Continue Part 5 - The Vegetarian Diet from Fitness Elements Express!

2010-08-29T16:11:00.005-07:00

6 Popular Diet Fads and the Scientific Discovery behind them Part 5- The Vegetarian Diet

The How to's on Designing your own Healthy Diet

Here is a quick look on some of the most popular Diets and what has been discovered with these various type diets. This will be a six part discussion and education for you on determining and forming your own personal view. While there are literally hundreds of fad diets that have been promoted over the years that we could discuss, we will limit the discussion to the following popular diets:

The Atkins diet
The Blood Type Diet
The Ornish diet
The Macrobiotic diet
The vegetarian diet
The Zone diet

Today we will start and discuss the Vegetarian diet and what the outcomes and conclusions were. This is part five of the six part series of articles.

The Vegetarian Diet

The vegetarian diet is defined as one avoiding all animal flesh, including fish and poultry. Vegetarians who avoid flesh but do eat animal products, such as cheese, milk, and eggs, are ovo-lacto-vegetarians (ovo = egg; lacto = milk and cheese). Those who eschew all animal products are reffered to as pure vegetarians or vegans.

The vegetarian diet is often promoted as the most beneficial diet and has been advocated by people from philosophers such as Plato to political leaders such as Benjamin Franklin and Ghandi to modern pop icons such as Paul McCartney. There is also considerable scientific research showing the benefits of the vegetarian diet. In fact, it has been shown to be associated with a lower risk of virtually every chronic disease. For exampke, numerous population-based studies have shown that vegetarians are nearly 50 percent less likely to die from cancer or heart disease than are nonvegetarians. The vegetarian diet has also been shown to reduce one's chances of developing diabetes, osteoporosis, or high blood pressure or forming kidney stones or gallstones.

While each of the authors including myself a now lifetime practicing ovo-lacto-vegetarian have some time or another been a practicing vegetarian, now believe that including fish and smakk amounts of animal foods in the diet leads to a more optimal nutritional intake. Nonetheless, we recognize the central and tremenedous importance that plant foods play in an optimal human diet.

Until part six the Zone Diet have a healthy and happy day!

References: Michael Murray N.D., Joseph Pizzorno N.D., and Lara Pizzorno M.A., L.M.T

By, Natalie Pyles

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

Popularized Diet Fads continue Part 4 The Macrobiotic Diet from Fitness Elements Express!

2010-08-29T16:02:00.005-07:00

6 Popular Diet Fads and the Scientific Discovery behind them Part 4- The Macrobiotic Diet

The How to's on Designing your own Healthy Diet

Here is a quick look on some of the most popular Diets and what has been discovered with these various type diets. This will be a six part discussion and education for you on determining and forming your own personal view. While there are literally hundreds of fad diets that have been promoted over the years that we could discuss, we will limit the discussion to the following popular diets:

The Atkins diet
The Blood Type Diet
The Ornish diet
The Macrobiotic diet
The vegetarian diet
The Zone diet

Today we will start and discuss the Macrobiotic diet and what the outcomes and conclusions were. This is part four of the six part series of articles.

The Macrobiotic Diet

The macrobiotic diet was developed in the 1920's by a Japenese educator named George Oshawa. Oshawa is said to have cured himself of serious illness by changing to a simple diet of brown rice, miso soup, and sea vegetables. After regaining his health. Oshawa worked to integrate Eastern and Western philosophy and medicine to form the dietary and lifestyle principles of what is now known as macrobiotics. The following are the key components of the macrobiotic diet and lifestyle.

Eat only Organic foods.
Eat two or three meals a day.
Avoid cooking with electricity or microwaves; use a gas wood stove, and use only cast iron, stainless-steel, or clay cookware.
Chew each mouthful of food approximately fifty times to aid digestion and absorption of nutrients.
Do not eat for at least three hours before bedtime.
Take short baths as needed with warm or cool water.
Use grooming, cosmetic, and household products made from natural, nontoxic ingredients.
Wear only cotton clothing and avoid metalic jewelry.
Spend as much time as possible in natural outdoor settings and walk at least 30 minutes daily.
Do aerobic or stretching exercises such as yoga, dance, or martial arts on a regular basis.
Place large green plants throughout the house to enrich the oxygen content of the air, and keep windows open as much as possible to allow the circulation of fresh air.
Avoid watching television and using computers as much as possible.

Whole grains, such as brown rice, barley, millet, oats, corn, and rye, make up the bulk of the macrobiotic diet. The diet also emphasizes the consumption of vegetables, especially cabbage, broccoli, cauliflower, kale, bok choy, collards, and mustad greens. Beans, tofu, and sea vegetables should be eaten on a daily basis, and a few servings each week of nuts, seeds, and fresh fish, such as halibut, flounder, cod, or sole, are permissible. All foods should be organically grown, and, ideally, only fresh and locally grown fruits and vegetables should be eaten.

My view along with the refereneces I have provided for this article of the macrobiotic diet is that it incorporates many of the same principles that we advocate but falls short in its nutritional completeness and variety of health-boosting foods.

Nonetheless, the macrobiotic diet is a health-promoting diet that clinical research has shown it to be beneficial for people with cancer and cardiovascular disease.

Until part five the Vegetarian Diet have a healthy and happy day!

References: Michael Murray N.D., Joseph Pizzorno N.D., and Lara Pizzorno M.A., L.M.T

By, Natalie Pyles

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

6 Popular Diet Fads Continue- The Ornish Diet part 3 from Fitness Elements Express!

2010-08-25T14:17:00.006-07:00

6 Popular Diet Fads and the Scientific Discovery behind them Part 3- The Ornish Diet

The How to's on Designing your own Healthy Diet

Here is a quick look on some of the most popular Diets and what has been discovered with these various type diets. This will be a six part discussion and education for you on determining and forming your own personal view. While there are literally hundreds of fad diets that have been promoted over the years that we could discuss, we will limit the discussion to the following popular diets:

The Atkins diet
The Blood Type Diet
The Ornish diet
The Macrobiotic diet
The vegetarian diet
The Zone diet

Today we will start and discuss the Ornish diet and what the outcomes and conclusions were. This is part three of the six part series of articles.

The Ornish Diet

Dean Ornish, M.D., is a developer of the Ornish diet. It is quite similiar to the diet that Nathan Pritikin developed and popularized in the 1970's. Both diets are basically the opposite of the Atkins diet. While the Atkins regimen is high in fat and low in carbohydrates, the Ornish diet program is low in fat and protein and high in whole-grain , natural complex carbohydrates. The Ornish prescription is to consume 10 percent of calories as fat, 70 to 75 percent of calories as complex carbohydrates, and 15 to 20 percent of calories as protein. The Ornish diet excludes all animal products, except nonfat milk and nonfat yogurt. It also resricts all plant foods high in fat, such as avocados, nuts, and seeds.

Dr. Ornish and his colleges have shown quite convincingly in well-designed clinical studies that can reverse heart disease. My main objectives to the Ornish diet along with my references objectives are that it is too restrictive and does not provide a sufficient amount of beneficial fats, and omega-3 fatty acids. In particular, the Ornish diet excludes fish, despite a significant body of research that demonstrates a protective effect of fish (and fish oil) consumption against heart disease.

Until part four the Macrobiotic Diet have a healthy and happy day!

References: Michael Murray N.D., Joseph Pizzorno N.D., and Lara Pizzorno M.A., L.M.T

By, Natalie Pyles

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

6 Popular Diet Fads Continues Part 2- The Blood Type Diet from Fitness Elements Express!

2010-08-24T15:50:00.003-07:00

6 Popular Diet Fads and the Scientific Discovery behind them Part 2- The Blood Type Diet

The How to's on Designing your own Healthy Diet

Here is a quick look on some of the most popular Diets and what has been discovered with these various type diets. This will be a six part discussion and education for you on determining and forming your own personal view. While there are literally hundreds of fad diets that have been promoted over the years that we could discuss, we will limit the discussion to the following popular diets:

The Atkins diet
The Blood Type Diet
The Ornish diet
The Macrobiotic diet
The vegetarian diet
The Zone diet

Today we will start and discuss the Blood Type diet and what the outcomes and conclusions were. This is part two of the six part series of articles.

The Blood Type Diet

The Blood Type Diet is the culmination of nearly four decades of work conducted by Peter D'Adamo, N.D., and his father, James D' Adamo, N.D. It was popularized by the best-selling book by the younger D'Adamo, Eat Right 4 Your Blood Type. The principles of the Blood Type Diet are based on the theory that people with different blood types respond differently to specific foods. The concept is always based on evolutionary history and the observation that different blood types emerged as the environmental conditions and eating styles of our ancestors changed. Between 50,000 B.C.E. and 15,000 B.C.E as a necessary adaptation to a more agrarian lifestyle. Climatic changes in the western Himalayan mountains led to the appearance of type B, and the blending of type A and B blood types in modern civilization resulted in the appearance of the type AB blood type.

According to the Blood Type Diet, the physiological reason why people should eat according to their blood type relates to lectins, proteinlike substances found in many commonly eaten foods. Lectins, also known as phytoheagglutins, were first identified in 1888, at which time was discovered that lectins interact with sugar-containing molecules on the surface of cells. This discovery allowed certain lectins to be used in blood typing, since blood type is determined by the presence or absence of specific sugar-protein residues on the surface of red blood cells.

Although most of the lectins found in food are destroyed by cooking or digestive enzymes, Dr. D' Adamo believes that as many as 5 percent of the lectins we take in through our diet are absorbed into the bloodstream, and some of these our incompatible with our blood type. Many food antigen is eaten by a person with type A, type B, or type AB blood, the immune system recognizes that lectin as a foreign invader. Dr. D'Adamo implicates this lectin-caused immune response as the orgin of many common health complaints and believes that if you want to prevent health problems, it is important to eat foods that are compatible with your blood type.

To conclude my opinion of the Blood Type Diet along with my references is that blood type is just one genetic variable. In fact the ABO system is only one of the many different blood -typing methods, and to date more than thirty unique markers have been identified on the surface of red blood cells. In addition, one of the key suppositions of this diet is that dietary lectins are actually absorbed, but most of the research on, lectins has been performed in test tubes, not humans. Since many food lectins are destroyed by cooking , digestive enzymes, and bacteria in the intestines, it is not really known to what degree, if any, dietary lectins are absorbed. Nonetheless, there is some evidence to support the link between dietary lectins and some disease. All this being said their is some validity to the program but not all related to just blood typing alone.

Until part three the Ornish Diet have a healthy and happy day!

References: Michael Murray N.D., Joseph Pizzorno N.D., and Lara Pizzorno M.A., L.M.T

By, Natalie Pyles

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

Fitness Elements Express New Whole Body Functional Fitness and Food Method Special Labor Day Offer Buy 1 and Get 2nd 1 Half Off

2010-08-24T13:07:00.005-07:00

For Further
Information Contact:

For Immediate Release

Natalie Pyles, President, Fitness Elements Express
Direct Phone: 480-212-1947
Email: FitnessElementsExpress@yahoo.com

Fitness Elements Express New Whole Body Functional Fitness and Food Method Special Labor Day Offer Buy 1 and Get 2nd 1 Half Off

Scottsdale, and Phoenix AZ President of Fitness Elements Express, Natalie Pyles announces the August 31st 2010 launch of Fitness Elements Express Whole Body Functional Fitness and Food Method with a buy 1 get 2nd 1 half off in Desert Ridge Park with a bold results guarantee: if the participant does not achieve his or her predertimed weight loss or whole health, fitness, and nutritional needs within 120 days a 100% refund will be issued. No questions asked. Just flat out Results Guaranteed.

"What most people want is a weight loss, whole health, nutrition and a complete fitness solution that ultimately works to support their lifestyle and works for them in the long term," explains Natalie Pyles, a Certified Master Fitness Trainer, Wellness Coach, and Licensed Nutritionist with over nineteen years of experience in the Medical, Health, and Fitness Industry in the Phoenix and surrounding area. "Three essential components are necessary to obtain the desired results:

1. The correct prescribed movement mix: cardiovascular exercise to burn calories during the session, and functional training and core strength training to increase the individual's metabolism and keep the body up with the everyday stresses of life in todays hectic schedule , thereby burning calories at a higher rate throughout the day. Otherwise known as Functional Food and Fitness, and Core Conditioning a Newer Popular 2010 Health, Fitness, and Nutrition Trends for overall Lifestyle Fitness Elements Express is offering.

2. The correct mix of Nutritional Coaching and Weight loss Techniques: traditional dieting causes the body's metabolism to slow dramatically to conserve fuel for energy. It's unhealthy and generally results in a 'yo-yo' or 'bounce-back' reverse effect causing the person to have to eat less and less. When the goal should be to get the person to eat more of the healthful foods and being used as energy and fuel with a variety of foods that work for you and not against you. This keeps the body's metabolism burning calories at a higher rate all day long. It's counterintuitive, but it's an ageless time-tested, scientific fact.

3. The correct education, motivation tactics for long term sustainability, emotional support, and an overall Wellness Solution: people need the right educational information, guidance, wellness vision solution, proper goal setting, realistic expectations and time frames, and a little- or sometimes a lot- of external motivation and emotional support to achieve their weight loss, health and fitness goals. The Whole Health Reboot System provides the accurate information, motivation, and emotional suppport system the participants need."

Fitness Elements Express Whole Body Functional Fitness and Food Method solution gets participants to agree to adhere to specific Whole Health, Wellness Coaching, Exercise protocols, and Nutritional guidelines and attend prescribed sessions on either a Monday, Wednesday, and Fridays or Tuesdays, Thiursdays, and Saturdays for a 16 week period. In return, Ms. Pyles guarantees each participant will achieve his or her predertimed weight loss, whole health, functional food and fitness goals. Ms. Pyles can be reached for more information at 480-212-1947.

"We sit down with each new participant individualy, honestly assess their current whole health situation and create mutually agreed upon aggresive, yet sensible and achievable goals. At the end of the sixteen-week period, if the participant 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 whole health, functional fitness, food and nutritional program I'm aware of offers such an iron-clad guarantee of results. Believe me, if I wasn't confident this system works, I certaintly wouldn't offer a bold money-back guarantee. People are sick of the hype and misinformation surrounding the weight loss, health, and fitness industry. All they want are tried and true time-tested scientific results. We guarantee the Fitness Elements Express Whole Body Functional Food and Fitness Method is a no-nonsense, practical solution for anyone and will fulfill on the promise regardless of the individual's fitness level or age. It's fun, functional, and flexible and will give people the personal victory this Labor Day," explains Ms. Pyles.

Note to Editor : Natalie Pyles is available for Free 79 minute Functional Food and Fitness diagnostic testing and assessments on your whole health, fitness, wellness, and nutritional needs at http://WholeHealthFitness.Info/

6 Popular Diet Fads and the Scientific Discovery behind them Part 1 from Fitness Elements Express!

2010-08-23T15:47:00.004-07:00

6 Popular Diet Fads and the Scientific Discovery behind them Part 1

The How to's on Designing your own Healthy Diet

Here is a quick look on some of the most popular Diets and what has been discovered with these various type diets. This will be a six part discussion and education for you on determining and forming your own personal view. While there are literally hundreds of fad diets that have been promoted over the years that we could discuss, we will limit the discussion to the following popular diets:

The Atkins diet
The Blood Type Diet
The Ornish diet
The Macrobiotic diet
The vegetarian diet
The Zone diet

Today we will start and discuss the Atkins diet and what the outcomes and conclusions were.

The Atkins Diet

Out of the six diets we will be discussing in this six part series the Atkins diet is perhaps the most famous weight loss diet of all time. It is a high-protein, low-carbohydrate diet developed by Robert Atkins, M.D. during the 1960s. In the early 1990s, Dr. Atkins brought his diet back into the nutrition spotlight with the publication of his best-selling book Dr. Atkins' New Diet Revolution. It is estimated that more than 20 million people wolrdwide have tried the Atkins diet, which emphasizes the consumption of protein and fat. Individuals following the Atkins diet are permitted to eat unlimited amounts of all meats, poultry, fish, eggs, and most cheeses.

The Atkins diet is divided into four phases: Induction, Ongoing Weight Loss, Premaintenance, and Maintenance. During the Induction phase (the first fourteen days of the diet), carbohydrate intake is limited to no more than 20 grams per day. No fruit, bread, grains, starchy vegetables, or dairy products, except cheese, cream and butter, are allowed during this phase. During the Ongoing Weight Loss Phase, dieters experiment with various levels of carbohydrate consumption until they determine the most liberal level of carbohydrate intake that allows them to continue to lose weight. Dieters are then encouraged to maintain this level of carbohydrate intake until their weight loss goals are met. Then during the Premaintenence and Maintenance phases, dieters determine the level of carbohydrate consumption that allows them to maintain their weight. To prevent regaining the weight lost, dieters must stick to this level of carbohydrate consumption, perhaps for the rest of their lives.

Despite its enormous popularity, the Atkins program was not evaluated in a proper clinical trial until 2003. In this initial study, while people following the Atkins Diet did experience initial weight loss, though likely as a result of water loss rather than true fat loss, in the long run they gained it all back plus more. While the subjects on the Atkins diet had lost more weight than subjects on convetional diet in six months , the difference in 12 months was not significant. Adherence in both groups was poor. Other clinical studies have shown similiar results.

The findings from these clinical trials indicate that although adhering strictly to the Atkins diet in the first six months may initially lead to more weight loss upfront, but eating a more healthful diet , such as the one I will recommend at the end of this six part series will equal efficacy in the long run and considerably more health promoting. Until part two the Blood type Diet have a healthy and happy day!

References: Michael Murray N.D., Joseph Pizzorno N.D., and Lara Pizzorno M.A., L.M.T

By, Natalie Pyles

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

New Special Offer from Fitness Elements Express! Back to School Whole Body Back Method Offer Results Guarantee

2010-08-18T14:13:00.006-07:00

Fitness Elements Express Back to School Whole Body Back Method Offers 18.10% Off and a Results Guarantee

Scottsdale, and Phoenix AZ President of Fitness Elements Express, Natalie Pyles announces the August 21st 2010 launch of Fitness Elements Express Whole Body Back Method to North Phoenix and Scottsdale residents with a 18.10% off discount and bold results guarantee: if the participant does not achieve his or her predertimed weight loss or health and fitness goals within 90 days a 100% refund will be issued. No questions asked.

"What most people want is a weight loss, whole health coaching, and a total fitness solution that ultimately works to support their lifestyle and works for them in the long term," explains Natalie Pyles, a Certified Master Fitness Trainer, Wellness Coach, Licensed Nutritionist, and Holistic Nursing and Nutrition Educator with over nineteen years of experience in the Medical, Health, and Fitness Industry in the Phoenix and surrounding area. "Three essential components are necessary to obtain the desired results:

1. The correct prescribed exercise and eating metabolism 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. Otherwise known as Exercise and Eating Metabolism Conditioning a New 2010 Whole Health,Fitness, and Nutrition Trend Fitness Elements Express is offering.

2. The correct mix of Nutritional Therapies, Cooking, and Food addiction Counseling: traditional dieting causes the body's metabolism to slow dramatically to conserve fuel for energy. It's unhealthy and generally results in a 'yo-yo' or 'bounce-back' reverse effect causing the person to have to eat less and less. When the goal should be to get the person to eat more of the healthful foods and being used as energy and fuel with a variety of foods that work for you and not against you. This keeps the body's metabolism burning calories at a higher rate all day long. It's counterintuitive, but it's an ageless time-tested, scientific fact.

3. The correct information, motivation, emotional support, and overall Whole Health and Wellness Vision: people need the right information, guidance, whole health, wellness vision, proper goal setting, realistic expectations and time frames, and a little- or sometimes a lot- of external motivation and emotional support to achieve their weight loss, health and fitness goals. The Whole Health and Body Back to school method provides the accurate information, motivation, and emotional suppport system the participants need."

Fitness Elements Express Whole Health and Body Back to school method participants agree to adhere to specific Whole Health, Wellness Coaching, Exercise protocols, and Nutritional guidelines and attend prescribed sessions on either a Monday, Wednesday, and Fridays or Tuesdays, Thursdays, and Saturdays for a 12-16 week period. In return, Ms. Pyles guarantees each participant will achieve his or her predertimed weight loss, health, and fitness goals. Ms. Pyles can be reached for more information at 480-212-1947.

"We sit down with each new participant individualy, honestly assess their current health situation and create mutually agreed upon aggresive, yet sensible and achievable goals. At the end of the twelve-week period, if the participant 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 health, fitness, and nutritional program I'm aware of offers such an iron-clad guarantee of results. Believe me, if I wasn't confident this system works, I certaintly wouldn't offer a bold money-back guarantee. People are sick of the hype and misinformation surrounding the weight loss, health, and fitness industry. All they want are tried and true time-tested scientific results. We guarantee the Fitness Elements Express Whole Health Back to school Body Back method is a no-nonsense, practical solution for anyone and will fulfill on the promise regardless of the individual's fitness level or age. It's fun, functional, and flexible and will give people the personal victory this Labor Day," explains Ms. Pyles.

P.S. Natalie Pyles is available for Free 90 minute dietetic diagnostic testing and assessments on your health, fitness, wellness, and nutritional needs at http://WholeHealthFitness.Info/

The Dark Side of Weight-Control Quackery-The Ultimate Crime Stopper ! Part 4

2010-08-16T15:31:00.003-07:00

New! Nutrition Education from Fitness Elements Express!

What Fad Diet's Don't Teach

Did you know that that every year Americans have spent $33 billion annually on weight loss foods, products, services, and the next diet fad and trend (ADA,2009)? That is an unbelievable number of weight-loss gimmicks that we as Americans and our obsession with losing weight have truly thrown right into the toilet. While some weight-loss frauds merely slim down the wallets (instead of the bodies) of those who get confused and use them, others may endanger their victims. When will this ever stop? And, of course, almost all of them fail to produce permanent weight loss. I guess if you are too lazy to truly investigate or do your own homework part of this responsibility should lie on you! Yes I said you! It may sound harsh but I've been around far too long and know the truth about weight loss and you should by know too!

Diet quacks want people to believe that special food combinations and/ or supplements promote quick and effortless weight loss (Barrett). The bottom line is input and output my health and fitness friends. What that means to you is an appropriate amount of exercise and eating that is customized to fit your whole health, fitness, and nutritional needs period.

How Weight-Loss Quackery Harms

Frances Berg, MS, RD, editor of the Healthy Weight Journal, notes that the most insidious aspect of weight-loss quackery is that it creates false hope for people trying to lose weight. Repeated attempts to lose weight, followed by the inevitable regain, bring on a sense of failure, shame, and powerlessness. It batters the self-esteem and is psychologically damaging. With their magical solutions and outrageous promises, weight-loss quacks undermine responsible weight management programs and make them seem ineffective by comparison (Berg).

Kelly Brownell, an obesity expert in the psychology department at Yale University, states, "When I get calls about the latest diet fad, I imagine a trick birthday cake candle that keeps lighting up and we have to keep blowing it out" (Liebman).

Weight loss is a lucrative field for quacks, and they are not shy about exploiting it. Our first Amendment protects them. To help combat weight-loss quackery, health and fitness professionals should be able to both recognize dietary fads and educate their clients on proper weight-loss strategies. So my health and fitness friends when you are searching for the proper education and right approach to your weight loss strategy and weight management make sure you use your wisdom and gut on this one it could cost you your life.

What Fad Diet's Don't Teach

Fad diets and fasting are also faulty from a behavioral standpoint, because they tend to reinforce bad habits once the dieters return to their usual eating habits. What you had to do to get the weight off you have to keep up that Lifestyle and this is exactly why dieters fail over and over again. Dieters are also distracted from the truth that a real long-term weight control requires fundamental changes in Lifestyle period. (Barrett). I should know I am living proof of this myself I took off 65 pounds at age 18 and I am now 35 and never gained my weight back ever. I have exercised and eaten a sensible eating plan for my lifestyle ever since. I practice what I preach and do what I tell you my health and fitness friends. Once a food addict always a food addict.

The dieter is encouraged to learn about the consumption, planning, and preparation of foods to make well-educated food selections. Rather, most diets establish rigid rules and limitations that can only be followed for a short time. Typically, the dieter abandons the diet and the weight is regained ( Barrett).

Fad diets appeal to the emotions and therefore perpetuate the myth that weight loss can be achieved quickly and easily. Rarely do they address the need to make basic changes in what are life-long ways of looking at and dealing with food (Barrett). That is why I highly suggest journals when you eat so you are aware of why you are eating what your eating and being aware of what you are doing it for. With are hectic lifestyle today fast food shoveling is making us more unhealthful and stressed out than ever before. Try to remember the three P's when approaching making your lifestyle changes, proper planning prevents poor performance. Good luck my health and fitness friends with making the right decision for your food and fitness choices for life.

Have a happy and healthy day!

References: Nutrition Dimension, Ellen Coleman, (Barrett and Herbert),(Liebman), and (Berg).

By, Natalie Pyles

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

The Dark Side of Weight-Control Quackery Crimes at its Best! Part 3

2010-08-16T14:30:00.005-07:00

The Dark Side of Weight-Control Quackery Crimes at its Best! Part 3 New Nutritional Education from Fitness Elements Express!

How Disreputable elements of Food Combining have Failed

Did you know that that every year Americans have spent $33 billion annually on weight loss foods, products, services, and the next diet fad and trend (ADA,2009)? That is an unbelievable number of weight-loss gimmicks that we as Americans and our obsession with losing weight have truly thrown right into the toilet. While some weight-loss frauds merely slim down the wallets (instead of the bodies) of those who get confused and use them, others may endanger their victims. When will this ever stop? And, of course, almost all of them fail to produce permanent weight loss. I guess if you are too lazy to truly investigate or do your own homework part of this responsibility should lie on you! Yes I said you! It may sound harsh but I've been around far too long and know the truth about weight loss and you should by know too!

Diet quacks want people to believe that special food combinations and/ or supplements promote quick and effortless weight loss (Barrett). The bottom line is input and output my health and fitness friends. What that means to you is an appropriate amount of exercise and eating that is customized to fit your whole health, fitness, and nutritional needs period.

How Weight-Loss Quackery Harms

Frances Berg, MS, RD, editor of the Healthy Weight Journal, notes that the most insidious aspect of weight-loss quackery is that it creates false hope for people trying to lose weight. Repeated attempts to lose weight, followed by the inevitable regain, bring on a sense of failure, shame, and powerlessness. It batters the self-esteem and is psychologically damaging. With their magical solutions and outrageous promises, weight-loss quacks undermine responsible weight management programs and make them seem ineffective by comparison (Berg).

Kelly Brownell, an obesity expert in the psychology department at Yale University, states, "When I get calls about the latest diet fad, I imagine a trick birthday cake candle that keeps lighting up and we have to keep blowing it out" (Liebman).

Weight loss is a lucrative field for quacks, and they are not shy about exploiting it. Our first Amendment protects them. To help combat weight-loss quackery, health and fitness professionals should be able to both recognize dietary fads and educate their clients on proper weight-loss strategies. So my health and fitness friends when you are searching for the proper education and right approach to your weight loss strategy and weight management make sure you use your wisdom and gut on this one it could cost you your life.

How Disreputable elements of Food Combining has Failed

Food Combining is another disreputable element of Natural Hygiene that was popularized by the book Fit for Life (Barrett and Herbert). This book which sold over one million copies, shows how a weight-loss program founded on unscientific concepts can be a huge commercial success (Barrett).

The authors, Harvey and Marylin Diamond, espouse the theory that when foods are combined inappropriately, they become "rotten" and cannot be absorbed from the intestinal tract. This "toxifies" the body and makes people fat. (Barrett).

The Diamonds contend that people gain weight not from overeating and inadequate exercise, but because they eat protein-rich foods at the same time as they eat starchy foods. The authors say our digestive tracts cannot assimilate more than one of these "concentrated foods" at a time, since the enzymes that digest protein nullify the enzymes that digest carbohydrate, and vice versa.

As a result, the Diamonds claim, food cannot be digested properly. In the process, they add, all the food's nutrients are destroyed and toxic by-products are stored in fat tissue, where they cause a "bloated appearance." The Diamonds also believed that the energy wasted on the incomplete digestion of these foods reduces the body's ability to eliminate the "toxic residues" deposited in the fat tissues after previous meals. The ending solution is to eat only one "concentrated" food per meal. Look health and fitness friends you are entitled to make your own conclusion and form your own beliefs on appropriate nutritional values and healthful eating. You need to remember that the bottom line is input and output there is no bad food everything in moderation is o.k. The key being portion control and moderation!

These theories totally disagree with our knowledge of physiology and nutrition. Keep in mind that the concepts of food combining originated at the turn of the century when people knew little about basic physiology and nutrition. Only decreased calorie absorption causes weight loss, not weight gain. So don't let all these confusing theories fool you.

Have a happy and healthy day!

References: Nutrition Dimension, Ellen Coleman, (Barrett and Herbert),(Liebman), and (Berg).

By, Natalie Pyles

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

Shocking furniture breaking Event! Goodman's turnaround Weight Loss story Revealed! No more Gravesite Goodies for this Joyful Johnny!

2010-08-13T11:20:00.009-07:00

Goodman Staying Healthy After 400 Pound Shock

JOHN GOODMAN is committed to keeping his weight down because he was tired of "breaking the furniture" as a 400 pound (181.4 kilograms) big guy.
The actor showed off a slimmer new look during an appearance on U.S. TV show The Late Show with David Letterman on Wednesday night (16Jun10), and spoke candidly about his weightloss battle.

Goodman blamed years of heavy drinking and overindulgence for packing on the pounds.

The former Roseanne star explained, "I hit it (alcohol) pretty hard for 30 years and there was a lot of residual damage... I'd get off of Roseanne every spring, I'd lose 60 pounds (27.2 kilograms)... Then I got too fond of the barley corn (beer) and then I'd just screw everything up, so then I'd gain it back and then some, every year."
But when he started tipping the scales at 400 pounds, Goodman knew it was time to take a drastic life and diet change - or die.

He embarked on a weightloss programme and he's motivated to maintain his smaller waistline, joking, "I was breaking furniture, for Lord's sake!"
The 58 year old admits it will be a fight he will always face, but he's committed to staying healthy: "(I'm) getting a lot of exercise, I feel great."

P.S. If Johnny can do it so can you!! Lifestyle changes and NEW healthy habits are just a call away 480-212-1947 for a FREE Dietetic Diva Coaching Consultation today!!

The Dark Side of Weight-Control Quackery from Fitness Elements Express!

2010-08-12T15:44:00.003-07:00

The Dark Side of Weight-Control Quackery

How Weight-Loss Quackery Harms

Did you know that that every year Americans have spent $33 billion annually on weight loss foods, products, services, and the next diet fad and trend (ADA,2009)? That is an unbelievable number of weight-loss gimmicks that we as Americans and our obsession with losing weight have truly thrown right into the toilet. While some weight-loss frauds merely slim down the wallets (instead of the bodies) of those who get confused and use them, others may endanger their victims. When will this ever stop? And, of course, almost all of them fail to produce permanent weight loss. I guess if you are too lazy to truly investigate or do your own homework part of this responsibility should lie on you! Yes I said you! It may sound harsh but I've been around far too long and know the truth about weight loss and you should by know too!

Diet quacks want people to believe that special food combinations and/ or supplements promote quick and effortless weight loss (Barrett). The bottom line is input and output my health and fitness friends. What that means to you is an appropriate amount of exercise and eating that is customized to fit your whole health, fitness, and nutritional needs period.

How Weight-Loss Quackery Harms

Frances Berg, MS, RD, editor of the Healthy Weight Journal, notes that the most insidious aspect of weight-loss quackery is that it creates false hope for people trying to lose weight. Repeated attempts to lose weight, followed by the inevitable regain, bring on a sense of failure, shame, and powerlessness. It batters the self-esteem and is psychologically damaging. With their magical solutions and outrageous promises, weight-loss quacks undermine responsible weight management programs and make them seem ineffective by comparison (Berg).

Kelly Brownell, an obesity expert in the psychology department at Yale University, states, "When I get calls about the latest diet fad, I imagine a trick birthday cake candle that keeps lighting up and we have to keep blowing it out" (Liebman).

Weight loss is a lucrative field for quacks, and they are not shy about exploiting it. Our first Amendment protects them. To help combat weight-loss quackery, health and fitness professionals should be able to both recognize dietary fads and educate their clients on proper weight-loss strategies. So my health and fitness friends when you are searching for the proper education and right approach to your weight loss strategy and weight management make sure you use your wisdom and gut on this one it could cost you your life.

References: Nutrition Dimension, Ellen Coleman, (Barrett and Herbert),(Liebman), and (Berg).

By, Natalie Pyles

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

Have a happy and healthy day!!

Consumers Beware! Social Harms Distortion of Perspective Nutrition Quackery at it's Best! Part 4

2010-08-10T14:00:00.008-07:00

Secret Truths of Nutrition Quackery 108

Consumers Beware! Social Harms Distortion of Perspective Nutrition Quackery at it's Best! Part 4

This will be a four part series on Harm done by Quackery that will include: indirect harm by omission, psychological harm, economic harm, social harm, and direct harm by commission. This four part series will discuss how the harm caused by quackery fits into these categories.

Indirect Harm

Quackery can seriously harm or kill people by persuading them to abandon, delay, or fail to seek effective medical treatment for grave medical conditions (Barrett and Jarvis, ADA 2008). This is considered indirect harm by omission (Calif. Medical Association). While the number of people lured away from effective treatment into disability or death cannot be ascertained, it is apparently not large enough or obvious enough to provoke a public outcry (Barrett and Jarvis).

Direct Harm

Direct harm is considered harm by commission such as poisoning, maiming, malnutrition, or injury (Barrett and Jarvis). This category includes dangers posed by herbs, herb and drug interactions, contaminated and adulterated supplements, excess vitamins and minerals, and the macrobiotic diet. The L- trytophan tragedy will be discussed first since it is good example of the harm that can occur when dietary supplements are sold without proof of safety, efficacy, potency, or purity (Foster and Tyler).

Social Harm

Here is the final section of this four part series of Harm done by Quackery. Last but not least there is also harm to society. Consumers are taking greater responsibility for self-care due to an evolving health care system and are more vulnerable to nutrition misinformation, quackery, and fraud than ever before. Nutrition products have been found to be among the most commonly misused. This issue becomes even more critical as the population ages, since the majority of victims of health care fraud-up to 60 percent- are older people (ADA 2008).

Money wasted on quackery would be better spent on medical research. Instead, quacks use a great deal of this money to spread misinformation and weaken consumer protection laws.

Quackery is so subtle that few people even realize they are victims. Unfortunately, many people believe that an unscientific method has helped them. They usually have confused cause and effect with coincidence. Sometimes an unproven approach actually relieves emotionally related symptoms by reducing the person's tension level (Barrett and Jarvis).

Quackery can also ruin the lives that are thoroughly deluded that they devote themselves o promoting the methods and welfare of quackery. I'm not saying alternative medicine and supplements are all bad I personally believe there is a time and place for prevention of disease. However, you also need to do your homework when it comes to Health Care, Exercise, Nutrition and Scientific evidence of dangerous disease-producing bacteria. To end this series just be aware of the quacks that claim disease-producing bacteria destroys essential nutrients (which is untrue). Be your own judge and get good resources of science-based evidence and a trusted professional adviser. Best advice be your own advocate, get the facts, and the real truth.

Have a healthy and happy day!!

To yours in Health, Fitness, and serious Nutrition talk,

Natalie Pyles

References: Nutrition Dimension, Ellen Coleman, (Barrett and Herbert), (Foster and Tyler).

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

3 Harms of Quackery caused by Outbreaks Revealed! Part 3 from Fitness Elements Express!

2010-08-09T16:07:00.004-07:00

Secret Truths of Nutrition Economic Quackery 107

3 Harms of Quackery caused by Outbreaks Revealed! Part 3

This will be a four part series on Harm done by Quackery that will include: indirect harm by omission, psychological harm, economic harm, social harm, and direct harm by commission. This four part series will discuss how the harm caused by quackery fits into these categories.

Indirect Harm

Quackery can seriously harm or kill people by persuading them to abandon, delay, or fail to seek effective medical treatment for grave medical conditions (Barrett and Jarvis, ADA 2008). This is considered indirect harm by omission (Calif. Medical Association). While the number of people lured away from effective treatment into disability or death cannot be ascertained, it is apparently not large enough or obvious enough to provoke a public outcry (Barrett and Jarvis).

Direct Harm

Direct harm is considered harm by commission such as poisoning, maiming, malnutrition, or injury (Barrett and Jarvis). This category includes dangers posed by herbs, herb and drug interactions, contaminated and adulterated supplements, excess vitamins and minerals, and the macrobiotic diet. The L- trytophan tragedy will be discussed first since it is good example of the harm that can occur when dietary supplements are sold without proof of safety, efficacy, potency, or purity (Foster and Tyler).

Economic Harm

Here is an example of what direct harm can do and why it is up to you to be preventative and use true wisdom before it is life threatening to you or anyone you know and care for. Most victims of Quackery are harmed economically rather than physically (Barrett and Jarvis). The true cost of quackery is difficult to calculate, but is likely in the tens of billions of dollars, especially when considering the cost of purchasing products (such as some supplements) that may do no harm but also provide no benefit (ADA,2008 Updated).

Quackery that involves small sums of money and no bodily injury is often considered harmless. For example, a person who buys a protein supplement from multilevel marketer is going to go broke. This is your choice on the matter I personally use my own products but I am clear and upfront with all my customers and clients. Retail shopping is always an o.k. way to shop too, but honesty is always what you want in dealing with any Health Care professional. Use your Gut on this matter!! However, this practice may indicate confusion on the part of the person and vulnerability to more serious (and expensive) forms of quackery (Barrett and Jarvis).

Americans spent $5.8 billion or more each year on multilevel health products (Nutrition Business Journal, 2008). Those that have nutritional value (such as vitamins and low-fat foods) are, without fail, overpriced. Do me a favor look at quality and how long a product will last you that is fairly priced for the proven quality suggested by a Licensed Health Care professional not someone off the streets that knows nothing about supplements. The products promoted as remedies are phony, unproven, or intended for conditions that are unsuitable for self-medication. Also, people who distribute multilevel products are generally not qualified to give health advice(NCAHF 2008; Barrett and Herbert). Just use good judgment on this topic my health and fitness friends and make sure you are taking advice from a Health and Nutrition expert that will not harm you or make you a product of Nutrition Quackery.

This article was not written to scare you or make you afraid of everything out on the market, because I see no point in being scared of everything that is no fun and not my position at all. I do want you educated, and informed on what you put into your body. You also must get as credible as possible sources of information to what you truly need. These are scary times we are living in and all kinds of things are coming out of the wood works so please be advised.

To conclude: As you know Government actions against multilevel organizations have not been energetic by any stretch at all, so you must be you own good consumer and do your homework. Remember these companies are left alone unless their advertising is so flagrant and their sales volume so great that regulatory agency is obliged to intercede. Best advice be your own advocate, get the facts, and the real truth.

Have a healthy and happy day!!

To yours in Health, Fitness, and serious Nutrition talk,

Natalie Pyles

References: Nutrition Dimension, Ellen Coleman, (Barrett and Herbert), (Foster and Tyler).

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

Did You Know Non-Exercise Activity Thermogenesis (NEAT) can burn up to more than 1000 calories without even Stepping one foot in the Gym?

2010-08-09T14:26:00.006-07:00

NEW! Weight Control Update from Fitness Elements Express!

Non-Exercise Activity Thermogenesis (NEAT)

Non-exercise activity thermogenesis (NEAT) refers to the activities of daily living that burn calories without stepping foot inside of a gym. In fact, it appears that NEAT has more of an impact on body weight than “working out” does. NEAT varies widely among people. Yours could contribute as little as 15% or as much as 50% of your total energy expenditure.

People with highly active jobs can burn up to 1000 calories more each day than their sedentary counterparts. According to the American Heart Association, “To reverse obesity, we need to develop individual strategies to promote standing and ambulating time by 2.5 hours per day and also re-engineer our work, school, and home environments to render active living the option of choice.”

Add some more activity into your daily routine, and keep at it for 3 weeks. It will become a habit, and you may just become thinner and healthier! Dr James Levine of the Mayo Clinic, the founder of the NEAT principle, has studied calorie burning for more than 20 years. For more information about NEAT, read Levine’s book, Move a Little, Lose A Lot, written with Selene Yeager.

Simple ways to increase NEAT
Try these suggestions:

Pace while talking on the telephone
Do jumping jacks, push-ups, or another exercise of your choice during commercial breaks
Park as far away as possible from the store when shopping
Do not use drive-through banking or fast food—get out of the car and walk inside
Take the stairs instead of the escalator or elevator
Mow the grass with a push mower
Become a gardener instead of hiring a landscaper
Do not send interoffice e-mail; instead, walk to the other person’s office and talk face to face
Get up every 20 minutes and walk around, or do some stretches when working at your computer or doing other work at your desk
Just stand up; stand instead of sitting whenever possible—you will increase your level of NEAT
Wash your car by hand instead of taking it to a drive-through car wash
Prepare your own meals instead of purchasing them ready to go; yes, even slicing your own tomatoes or mashing your own potatoes increases NEAT
Put your alarm clock across the room instead of right beside the bed—up and at ‘em
Do a little housework every day
Schedule your work meetings with coworkers or have your after-dinner conversations with friends and family outside—take a walk around the block or yard
References and recommended readings

Hellmich N. Q&A: how to drop pounds with all-day activities, not exercise. Available at: http://www.usatoday.com/news/health/weightloss/2009-01-21-fidget-activity_N.htm. Accessed May 17, 2010.

Levine JA, Vander Weg MW, Hill JO, Klesges RC. Non-exercise activity thermogenesis: the crouching tiger hidden dragon of societal weight gain. Arterioscler Thromb Vasc Biol [serial online]. 2006;26:729-736.Available at: http://atvb.ahajournals.org/cgi/content/full/26/4/729. Accessed May 17, 2010.

Mayo Clinic. Levine, James A. (non-exercise activity thermogenesis). Available at: http://mayoresearch.mayo.edu/mayo/research/levine_lab/. Accessed May 17, 2010.

Forwarded, By Natalie Pyles

Your Whole Health, Fitness, and Nutrition Expert

Have a Healthy and Happy Day!!

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

2010-08-05T14:33:00.003-07:00

Intuitive Eating: The 10 Principles

1. Reject the diet mentality

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

2. Honor your hunger

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

3. Make peace with food

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

4. Challenge the food police

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

5. Respect your fullness

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

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

6. Discover the satisfaction factor

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

7. Honor your feelings without using food

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

8. Respect your body

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

9. Exercise—feel the difference

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

10. Honor your health

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

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

Forwarded: By, Natalie Pyles

Whole Health Fitness, Wellness, and Nutrition Expert

Yes Harm Done by Quackery can cause Psychological Harm Part 2

2010-08-03T14:23:00.003-07:00

Secret Truths of Nutrition Quackery 107

Yes! Harm Done by Quackery can cause Psychological Harm! Part 2

This will be a four part series on Harm done by Quackery that will include: indirect harm by omission, psychological harm, economic harm, social harm, and direct harm by commission. This four part series will discuss how the harm caused by quackery fits into these categories.

Indirect Harm

Quackery can seriously harm or kill people by persuading them to abandon, delay, or fail to seek effective medical treatment for grave medical conditions (Barrett and Jarvis, ADA 2008). This is considered indirect harm by omission (Calif. Medical Association). While the number of people lured away from effective treatment into disability or death cannot be ascertained, it is apparently not large enough or obvious enough to provoke a public outcry (Barrett and Jarvis).

Direct Harm

Direct harm is considered harm by commission such as poisoning, maiming, malnutrition, or injury (Barrett and Jarvis). This category includes dangers posed by herbs, herb and drug interactions, contaminated and adulterated supplements, excess vitamins and minerals, and the macrobiotic diet. The L- trytophan tragedy will be discussed first since it is good example of the harm that can occur when dietary supplements are sold without proof of safety, efficacy, potency, or purity (Foster and Tyler).

Now adding to the list we will continue this discussion with the topic of Psychological Harm which is perfect for today's times.

Psychological Harm

Quackery also causes tremendous mental anguish by arousing irrational fears -convincing people to wrongly believe they have serious illnesses such as cancer.(Calif. Medical Association).

Creating false hope in for the seriously ill, however, is quackery's most heartless kind of psychological harm. Even when death is unavoidable , false hope can do great harm. The person's elation over an expected cure is followed by deep despair when the treatment fails. The removal of hope crushes the human spirit (Herbert,1993).

Authorities who study the dying process note that, although the initial reaction is shock and grief, most terminally ill will adjust well, provided they don't feel deserted. Those who except the reality of impending death can put their affairs in order and die psychologically prepared. Unfortunately, those individuals who buy false hope from quacks can get stuck in an attitude of denial. They waste their time, money, and what little they have left to just enjoy the rest of their life.

This article was not written to scare you or make you afraid of everything out on the market, because I see no point in being scared of everything that is no fun and not my position at all. I do want you educated, and informed on what you put into your body. You also must get as credible as possible sources of information to what you truly need. These are scary times we are living in and all kinds of things are coming out of the wood works so please be advised.

Have a healthy and happy day!!

To yours in Health, Fitness, and serious Nutrition talk,

Natalie Pyles

References: Nutrition Dimension, Ellen Coleman, (Barrett and Herbert), (Foster and Tyler).

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

In Need of a Back to School Body Back? Free Report from Fitness Elements Express !

2010-08-02T15:38:00.003-07:00

Straight from the Press!!

Check out the link and Enjoy Your Healthy Meals in 10 Minutes or Less!!

10 Healthy Meals in 10 Minutes or Less Free Report from Fitness Elements Express for Local Scottsdale and Phoenix Residents for Back to School Body Back

Yes! Harm Done by Quackery causes Outbreaks! Part 1

2010-08-02T15:02:00.007-07:00

Secret Truths of Nutrition Quackery 106

Yes! Harm Done by Quackery causes Outbreaks! Part 1

This will be a four part series on Harm done by Quackery that will include: indirect harm by omission, psychological harm, economic harm, social harm, and direct harm by commission. This four part series will discuss how the harm caused by quackery fits into these categories.

Indirect Harm

Quackery can seriously harm or kill people by persuading them to abandon, delay, or fail to seek effective medical treatment for grave medical conditions (Barrett and Jarvis, ADA 2008). This is considered indirect harm by omission (Calif. Medical Association). While the number of people lured away from effective treatment into disability or death cannot be ascertained, it is apparently not large enough or obvious enough to provoke a public outcry (Barrett and Jarvis).

Direct Harm

Direct harm is considerd harm by commission such as poisoning, maiming, malnutrition, or injury (Barrett and Jarvis). This category includes dangers posed by herbs, herb and drug interactions, contaminated and adulterated supplements, excess vitamins and minerals, and the macrobiotic diet. The L- trytophan tragedy will be discussed first since it is good example of the harm that can occur when dietary supplements are sold without proof of safety, efficacy, potency, or purity (Foster and Tyler).

L-Tryptophan

Here is an example of what direct harm can do and why it is up to you to be preventative and use true wisdom before it is life threatening to you or anyone you know and care for. Studies in the 1960's and 1970's showed that 1 gm doses of L-tryptophan, an essential amino acid, reduced the time needed to fall asleep in both normal people and mild insomniacs. Even though the product was not approved for drug use, health food stores (quick to recognize a potential money-maker) began to market 100 to 667 mg capsules utilized as an over-the-counter sleep aid, and was even promoted to aid depression, premenstrual syndrome, and weight loss, although it had not been proven or safe or effective for any of these purposes (Barrett and Herbert).

In 1989 all disaster struck. A contaminated batch of the amino acid supplement triggered an outbreak of eosinophilic myalagia syndrome (EMS), a rare disorder characterized by severe muscle and joint pain, weakness, swelling, of the arms and legs, fever, skin rash, and an increase in eoisinophils, a type of white blood cell (Barrett and Herbert,1994). Over the next year, 1,500 cases and 38 deaths were reported (Barrett and Herbert, 1994). The outbreak was traced to a contaminant in L-tryptophan produced by a manufacturing problem at the plant of Showa Denko KK in Japan (Foster and Tyler,1999;Barrett and Herbert, 1994).

Most authorities still believe to this day that L-tryptophan never should have been marketed to the public in the first place. Like most single ingredient amino acids, it did not have FDA approval for medicinal use. In fact, the FDA issued a ban in 1973 but did not enforce it (Barrett and Herbert, 1994).

This article was not written to scare you or make you afraid of everything out on the market, because I see no point in being scared of everything that is no fun and not my position at all. I do want you educated, and informed on what you put into your body. You also must get as credible as possible sources of information to what you truly need. These are scary times we are living in and all kinds of things are coming out of the wood works so please be advised.

Have a healthy and happy day!!

To yours in Health, Fitness, and serious Nutrition talk,

Natalie Pyles

References: Nutrition Dimension, Ellen Coleman, (Barrett and Herbert), (Foster and Tyler).

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

No! Cellulite a Myth? Really? Nutrition Quackery 105 continues from Fitness Elements Express

2010-07-28T10:22:00.003-07:00

Secret Truths of Nutrition Quackery 105

No! Cellulite a Myth? Really?

I could just scream at this topic alone! I get asked about spot reduction and if cellulite is a Myth all the time. Natalie I want to lose my excess on my belly, or how can I get rid of the cottage cheese on the back of my thighs in just two weeks? Natalie how can I do that? Tell me you are you kidding me right? I want you to listen carefully there is absolutely no way to spot reduce or suddenly make cellulite disappear! Everyone's body is different and unique your body will lose the way it wants to naturally. Some people may lose it in their thighs first, some may lose it in their face first and so on. Try and be happy with what you got and work hard on all body parts as a whole to accomplish your health, fitness, and nutritional goals. To think otherwise is foolish and will set you up for failure and disappointment. If it took you 2-10 years to put it on then need I say more!

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

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

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

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

As promised from my previous article about the Cellulite Myth. Many companies have programs and products claimed to remove cellulite. Cellulite is alleged to be a special type of fat gone wrong-a combination of fat, water, and toxic wastes that the body has failed to eliminate (FDA Consumer, Updated 2008).

Cellulite is not a medical term or even a legal one, as the areas so named are ordinary fat tissue. Strands of fibrous tissue connect the skin to deeper tissue layers and also separate compartments that contain cells. When fat cells get larger, these compartments bulge or produce a waffled or "orange peel" appearance of the skin (FDA Consumer, Updated 2008).

Many women have these bumps, even women who don't have extra fat around the thighs and buttocks. Women tend to deposit fat in the hips, buttocks, thighs and breasts. It's simply a fact of female physiology, appropriate for child-bearing (Tufts Univ. Diet & Nutrition Newsletter). The anti-cellulite products that don't work are:

loofah sponges
horsehair mitts
cactus fiber washcloths
creams to dissolve cellulite

So ladies I will leave you with this the salons that offer treatment with eletric muscle stimulators, vibrating belts, and body wraps (FDA Consumer, Updated 2008) Beware!

Have a happy and healthy day!

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

By, Natalie Pyles

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

Weight Loss Reality Check Revealed! Nutrition Quackery 104 from Fitness Elements Express!

2010-07-27T11:32:00.006-07:00

Secret Truths of Nutrition Quackery 104

Weight Loss Reality Check Revealed!

Listen up my Health and Fitness Friends this is a question I get asked all the time and it confuses people all the time. An effective weight reduction program includes a nutritionally adequate, reduced energy intake as well as an increase in physical activity. The loss of body fat is proportional to the energy deficit-no specific distribution of dietary protein, carbohydrate, and fat has been shown to promote more rapid weight loss than other distributions. When energy expenditure exceeds energy intake, weight loss will occur regardless of the macro-nutrient composition of the diet (ACSM; Tufts Univ. Diet & Nutrition Letter).

Carbohydrates and insulin don't cause obesity and insulin is not a "monster" hormone. What matters for weight loss is not carbohydrate or insulin, but overall calories. Body weight depends on calorie balance- how many calories are consumed compared to how many are expended (FDA,2009; ACSM, 2008). Eating a high percentage calories from carbohydrate does not promote fat storage- a person must eat too many calories relative to energy needs (Tufts Univ. Diet and Nutrition Letter). For some people, a very high carbohydrate diet can raise insulin levels, and high insulin levels make people fat (Liebman. Majority of the time people have made their own bed of insulin problems by too much yo-yo dieting, and doing unhealthful quick fix type weight loss that has messed up their metabolism. The proper amount of exercise and right way of eating will get your metabolism working for you at all times.

There's nothing magical about these high protein, low carbohydrate regimens they're just low-calorie diets. People lose weight on these diets because of their caloric restriction - not because of what is supposedly happening to their insulin levels. For example, although Enter the Zone says "don't focus on calories, the zone diet provides only 800-1200 Kcal a day for the average person (Tufts Univ. Diet& Nutrition Letter).

Although, the books claim to make people thinner, they actually make long-term compliance difficult and take the fun out of eating. Eating should be playful, colorful, and pleasurable. Keep in mind most professional health groups recommend 55 to 60 percent of calories as carbohydrate, 10 to 15 percent as protein, and 30 percent or less as fat, but unfortunately we have become such an inactive culture which has led us into a complete imbalance. The health of the body as well as the mind, is literally built upon the principle of harmony! This is another topic for another day, but it does need to be addressed to make you understand why exercise and proper eating go hand in hand. Not one or the other but together in harmony with one another.

Weight loss eating plans should meet the criteria for a "healthy diet," as defined by the 2009 Dietary Guidelines for Americans...(USDA And DHHS) and the American Heart Association Dietary Guidelines (Krause,et al.)... The low carbohydrate diets fail because they are too high in total fat and saturated fat (except for the Sugar Busters and Zone diets) and don't supply the adequate dietary carbohydrate, vitamins, minerals, and fiber for all your health benefits. Such diets are also contrary to the scientific evidence that consuming a diet rich in plant foods such as whole grains, fruits, vegetables, and beans helps to prevent many chronic diseases, including CHD and cancer.

In conclusion, make sure that your Nutrition recommendations come from and are supported by scientific research that is double-blind, placebo-controlled, and published in peer-reviewed journals. These diet books, however, abound with unproven claims based on case histories, testimonials, and unpublished studies. I hope this helps clarify some of your questions and concerns ny health and fitness friends. Have a Healthy and Happy day!!

References:Nutrition Dimension
American College of Sports Medicine
Position of the American Dietetic Association:Food and Nutrition misinformation.
Barrett S. Weight control, Jarvis, Herbert
Berg FM.
Bravata DM, Sanders L., Huang J
Dulloo AG, Duret C, Rohrer D.
Am J Clinical Nutrition

By, Natalie Pyles

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

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

2010-07-23T11:38:00.006-07:00

Secret Truths of Nutrition Quackery 103

The Spot-Reduction Fable Beware!

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

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

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

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

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

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

Have a happy and healthy day!

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

By,

Natalie Pyles

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

Secret Truths of Nutrition Quackery 102 from Fitness Elements Express!

2010-07-22T12:53:00.004-07:00

How to Avoid Being a Quacked

Remember the renowned anti-quackery advocate Stephan Barrett MD? Well here are 10 strategies that he recommends to consumers that you can use to avoid being quacked. Always remember that what sells is not the quality of the quacks product but the quacks ability to influence you. Promoters of quackery know how to appeal to every aspect of human vulnerability, so be aware! Here are some tips and rules to apply:

Remember that quackery seldom looks outlandish.
Ignore any practitioner who says that most diseases are caused by faulty nutrition or can be remedied by taking supplements.
Be wary of anecdotes and testimonials.
Be wary of pseudo medical jargon.
Don't fall for paranoid accusations.
Forget about "secret cures."
Be wary of herbal remedies.
Be skeptical of any product claimed to be effective against a wide range of unrelated diseases-particularly diseases that are serious.
Ignore appeals to your vanity.
Don't let desperation cloud your judgment.

Remember the saying if it "Quacks like a duck it probably is a duck!" Dr. Barrett directs this last plea to consumers who feel that their doctor isn't doing enough to help, or have been told that their condition is incurable and don't wish to accept this fate without a struggle. He recommends that they not stray from scientific health care in a desperate attempt to find a solution. Instead, Dr. Barrett encourages consumers to discuss their feelings with the doctor and consider a consultation with a recognized Nutrition or Dietetic Expert.

I agree with Dr. Barrett in my years of counseling many clients to a better way of a more healthful lifestyle and eating pattern people have definitely felt like they weren't getting enough help and guidance from their Doctor, adviser, or weight loss program. Food is very stressful to most people and we have to make choices and eat daily. It's not like we can cut it out cold turkey like alcohol, so it makes it very emotionally draining and confusing for most people. I can see why so many people fail and give up so easily. Just remember when you start to search out your next attempt to look for a weight loss, diet, or Lifestyle change solution make sure you seek wise counsel that is what I call "quack proof". If you plunge into something out of desperation you could end up with more physical, emotional, and psychological problems then before. So proceed with caution my health and fitness friends.

Have a healthy and happy day!!

References: Nutrition Dimension, Dr. Barrett MD, Ellen Coleman RD

By, Natalie Pyles

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

Secret Truths of Nutrition Quackery 101

2010-07-19T14:52:00.005-07:00

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

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

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

Quacks claim that diet is an important determinant of behavior.

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

Quacks guarantee quick, miraculous results.

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

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

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

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

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

They use disclaimers hidden in fake medical jargon.

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

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

Have a healhty and happy day!

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

By, Natalie Pyles

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

15 Secret Toxic Truths You need to Know About Fake Foods

2010-07-16T02:15:00.005-07:00

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

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

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

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

Eat the Zucchini Wear that Bikini!

2010-07-14T12:50:00.006-07:00

Fruits of Summer from Fitness Elements Express

Fruits and Vegetables

Fruits of Summer

Apricots

Purchasing and storage

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

Nutrition information

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

Uses

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

Domestic season

Mid-May through mid-August

Cherries

Purchasing and storage

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

Nutrition information

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

Uses

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

Domestic season

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

Mangoes

Purchasing and storage

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

Nutrition information

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

Uses

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

Domestic season

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

Melons

Purchasing and storage

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

Nutrition information

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

Uses

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

Other information

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

Domestic season

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

Peaches

Purchasing and storage

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

Nutrition information

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

Uses

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

Domestic season

April through mid-October, peaking in July and August

Pineapples

Purchasing and storage

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

Nutrition information

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

Uses

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

Domestic season

Peak season March through June

Strawberries

Purchasing and storage

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

Nutrition information

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

Uses

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

Domestic season

Peak season April through July

References

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

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

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

Have a Happy and Healthy Day!!

"7 Key Questions to Ask Before You Hire A Personal Fitness Trainer Whole Health and Nutrition Specialist"

2010-07-13T15:59:00.003-07:00

Here are the things to be Aware of and Why you need to ask the right questions to Avoid making these Mistakes right from Your Health and Fitness Fresh start

Will You be getting all of these needed things to Guarantee Your Whole Health,Fitness,and Nutritional Success...

1. Motivation Personal Trainers wear many hats, serving not only as coach, but also as an educator, confidant role model and a major source of motivation and encouragement. 2. Consistency Do you find it difficult to stick to your program? Scheduling regular appointments with a personal trainer helps eliminate any excuse you may come up with for not exercising. 3. Safety Are you unsure about how to use the chest press machine at the gym, or how to perform walking lunges without hurting your knees? A personal trainer will show you how to exercise safely (including which exercises to avoid), and instruct you on the proper and safe use of exercise equipment. 4. Individualized Instruction An exercise program that works for one person may not work for another. A personal trainer will develop the most effective program for you based on your fitness evaluation results and personal goals. 5. Effective Workouts Today's hectic lifestyles mean you don't have to waste on ineffective exercise routines. Personal trainers help maximize your time by providing workouts designed to meet your goals quickly and efficiently. 6. Supervision Personal attention during exercise is the primary function of personal trainers. Need someone to spot you while you do pull-ups? Looking for feedback on your running form? That is what your personal trainer is for: to observe, assist and if necessary, correct as needed. 7. Sports-Specific Training Many amateur and professional athletes work with a personal trainer during off-season to prepare themselves for in-season competition. Whether you want to shave some strokes off your golf score or beat your brother-in-law at tennis, a personal trainer can tailor your program to your sport of choice. 8.Injury Rehabilitation. Injuries and accidents can prevent you from participating in your favorite activities. An experienced personal trainer, however, can make the road to recovery a smooth one by recommending exercises that emphasize overall muscular balance to prevent future injuries. 9. Special-Needs Training Research confirms that individuals with health challenges such as diabetes, asthma, osteoporosis, or heart disease benefit greatly from regular physical activity. These conditions, however, can make exercising safely a challenge. Many personal trainers are experienced in designing programs that address the special needs of these and other conditions. 10. Ego Boost It's a fact- feeling good makes you look good, and vice versa. Not only can personal trainers help you achieve your health and fitness goals, they provide you with positive feedback on your performance and bolster your confidence to take on new challenges. And Best of all Accountability and a voice to listen to You and Your Specific needs! Have a Healthy and Happy Day! By, Natalie Pyles Owner & CEO of Fitness Elements Express LLC. Whole Health, Fitness, and Nutritional Expert,Wellness Coach, Holistic Nutrition and Nursing Educator, Medical Exercise and Post Rehabilitation Specialist, Author, and NSA Speaker P.S. Call today 480-212-1947, or Direct Mobile 480-544-5502 or Fax request to 623-399-4199 or email is great too fitnesselementsexpress@yahoo.com For Your FREE Whole Health, Fitness, and Nutritional Personalized Training and Diagnostic Session and receive " 7 Ultra Fat loss Secrets to Sky Rocket Your Metabolism Now " FREE Report Today! P.S.S. With Fitness Elements We Guarantee 2-3 pounds per week and 1% body fat -loss per week Proven Safely Guaranteed!

"Bride-to-Be" Part 7 Slow and Steady for the Best-Bridal Betty!

2010-07-06T12:08:00.007-07:00

Fanatical Fat-Burner and Stress Buster for the "Bride-to-Be" Part 7 Slow and Steady for the Best-Bridal Betty!

How to gauge your exercise intensity and use the intensity Rating scale with the F.E.E. Combined-Sensation-Effort Fat-Oxidizer-Interval(Circuit Training) Slow-Steady-burning system

If there is one thing I know about a Bride-to-Be she is in a hurry with lots to do and little time to waste so every second counts so I will get straight to the point. This Combined-Sensation-Effort system will get you in and out of the gym, park, or at-home gym in 60-80 minutes or less, and will educate you in both of the areas of intensity rating and how to use the intensity rating scale.The idea is to get you how to gauge your exercise intensity.

> How to gauge your exercise intensity

Go the distance doing the activity you like-biking,running,walking-at a light to moderate pace.
Duration: 60-80 minutes
Intensity: Light to moderate (about 3 intensity rating)
Why it works: Researchers at the laboratory of Nutrition and Exercise Physiology at Nakamura Gakuen University (Fukuoka, Japan) examined the EPOC effects after moderate exercise. Subjects performed 30 or 60 minutes on separate days of 60% VO2 max (maximal oxygen consumption), which equates to about 70%-75% MHR. Results indicated that longer -duration exercise results in a greater and longer EPOC. More Specifically, EPOC lasted for 116 minutes after the 60-minute bout compared to 46 minutes for the 30-minute workout.
In a separate study, University of Victoria (Canada) researchers found similar results and concluded that increasing work time elevates energy cost during and after exercise.

> How to use the intensity Rating Scale

Perception of exertion should reflect how heavy and strenuous the exercise feels, combining all sensations of physical stress, effort and fatigue. Use the scale below as your guide.
Choose the number that best describes your level of exertion, as it will give you a good idea of the intensity level of your activity, and you can use this data to speed up or slow down your movements to reach your desired range. Most important, concentrate on how you feel instead of what the actual workout load is. If you get hung up on numbers, time, weight or your treadmill neighbor, you won't be able to get an honest assessment.

I have provided a sample Intensity rating Description Guide

Intensity Rating/Description

0/Complete Rest
1/Very Weak
2/Weak
3/Moderate
4/Somewhat hard
5-6/Hard
7-9/Very Hard
10/Extremely hard (almost maximal)
10+/Exhaustion

Here is your 59-79 Minute or less Workout number 6 of the F.E.E. calorie-ticker-kicker system (Circuit Training) and Fat-Oxidizer-burning method

To keep this simple we will call this the Fat- Breakdown-Oxidizer training which is what all Brides-to-Be want so do the following and to attain the lastinf effects of a lean, tight -toned-total body, you must push yourself to make your metabolism, and cardiovascular fitness stronger. Including this fitness landscape, increasing your fat loss abilities and a structured nutrition plan will make you the star of your Special Day!

Throughout this workout, remember to keep up your crunching, and cardio bunching, and keep up the pace so that your PE stays between 6 and 8; rest a few seconds between exercises and combinations if necessary by marching in place, but don't stop moving.

Quick Tip

Challenge yourself but also enjoy the slow-steady-intensity and get going Bride-to-Be!

Think: biking 20 minutes, running 20 minutes, walking 20 minutes, hiking 20 minutes at a slow and steady pace with the same result. Input and output do matter beautiful Bride-to Be so lets get you ready!

Duration: 60-80 minutes
Intensity: High (7-9 intensity rating)
Why it works: When researchers at Flinders University of South Australia (Adelaide) compared continuous running for 30 minutes at 70% VO2 max (about 80% MHR) and interval running of 20 one-minute intervals at 105% VO2 max (100%-plus MHR) with two-minute rest periods, the latter was the excess post exercise oxygen consumption (EPOC). EPOC represents the energy required to recover from exercise. The slow and steady interval training had double the EPOC levels as its continuous-exercise counterpart. In another study, Norwegian scientists found that slow and steady doesn't mean not intense training of three two-minute bouts of exercise followed by three-minute rest periods produced EPOC for up to four hours.

> I hope this helps you get going and your big day a great success! Enjoy number Seven of Your Slow-Steady-Oxidizer Interval training Bride-to-Be this Slow-burn-turner will win big points for Your special day along with your metabolism and cardiovascular tools for Your future health, fitness, and nutrition!

Have a healthy and happy day!

By, Natalie Pyles

Author, NSA speaker, Health, Fitness, and Nutrition Expert, Wellness and Lifestyle Coach, and creator of the Workout-Bridal-Walk System for Brides-to-Be, and the F.E.E. Fat-Oxidizer-Breakdown,Interval training (Circuit Training) calorie-burn-turner system

P.S. Check out Natalie's Bridal testimonials at...http://www.myfitnesselements.com/bridal_fitness_programs.htm

White Carpet Ready Secrets for the Blissful Bride from Fitness Elements Express!

2010-06-30T12:49:00.007-07:00

Are you a Bride in search of the Best Blissful Health, Fitness, and Nutrition program that is right for you?

Intelligent Bridal fitness and nutrition tips for brides who want to be ready for their White Carpet day Walk!

Your wedding day is fast approaching, and naturally, you want to look your absolute best as you head down the aisle. Before you freak out about what to do with your "trouble areas" and start thinking of all the reasons you hate working out, remember you can do this without a no-nonsense personal trainer or pricey gym membership. It just takes a little discipline, focus and a few smart fitness tricks! Walk if you can't run! » Myth: You have to spend hours running on a treadmill to really get in shape fast. » Fact: Walking every day is a smart and easy way to kick off your daily workout routine. Keeping a steady stride will help you burn calories, lose weight and relieve any pre-wedding stress. » Go!: Try to shoot for at least 30 minutes of walking a day when possible, and do this at least 5 days a week. According to the American Council on Exercise, beginners can tone down the initial pressure by limiting both their pace and the distance they walk. This means you can break up the walking into manageable chunks throughout the day and still reap the benefits. Start off with a 5-minute morning stroll around your neighborhood; then increase your time and distance gradually throughout the day. Take a 10-minute walk during your lunch break and a 15-minute walk in the evening after work. Remember that keeping a steady pace is more important than the speed in which you walk. Your goal is to elevate your heart rate slightly (if you can't talk while you walk, you're going too fast). Don't skip stretching! » Myth: As long as you break a sweat, you're getting a full workout. » Fact: Giving your body a proper warm-up and cool-down isn't just a necessary part of any workout; it has plenty of additional benefits. Stretching before and after a workout not only increases overall flexibility and boosts circulation, but according to the staff at the Mayo Clinic, it can also improve your posture and relieve stress. » GO!: Since most types of workouts cause the muscles in your body to flex and contract, you'll want to stretch before and after each, and at least three times a week, to maintain a balance - especially if you don't usually exercise. There's an art to stretching properly. Breathe consistently and deeply, but be careful not to push your limits. It's normal to feel a little tension, but you never want to prolong or hold a painful stretch. Snack smart! » Myth: You must avoid the vending machines at work at all costs. » Fact: Smart snack choices can be found among the usual junk food offerings. You just have to know what to avoid. » Go!: You're busy and sometimes need to snack on the go - we get it. But if you must hit the vending machines, start by seeking out snacks that are low in fat, sodium, calories or carbohydrates, and beware of portion sizes. Live Healthy America ranks classic favorites like Doritos, Skittles and Frosted Strawberry Pop-Tarts among its top five "just don't do it" vending snacks. Avoid these and grab something from its best-bets list: Baked! Lay's Original Chips, Planters Sunflower Kernels and Smart food Reduced Fat Popcorn. Don't believe everything you read about water! » Myth: Drinking bottle after bottle of water will help you lose weight. » Fact: There is such a thing as drinking "too much" water, and doing so can cause cramping and sodium deficiencies among other complications. » Go!: People often say that drinking lots of water can help with dieting and intense workout plans. But if you dig a little more, you'll find that some medical and health care professionals disagree. While keeping hydrated can help cleanse the body, drinking too much water could lead to decreased sodium levels in the blood. Stay hydrated, but be careful not to overdo it. References: Idea Fitness, LSJ.com News Forwarded By, Natalie Pyles Health & Fitness Expert, Nutrition Specialist, Bridal fitness, Author, and NSA Speaker, Creator of the Workout Bridal Walk System

FREE! F.E.E. Diabetes Food And Nutritional Bible Consumer Awareness Guide from Fitness Elements Express!

2010-06-28T14:59:00.008-07:00

The Whole Secret Truth About Bagels Revealed! What's so great about bagels? They taste good, and most have no fat (before the cream cheese is added, that is). But it's time for a reality check. An average bagel, not even the largest NY bagel, is equivalent to three to four slices of bread, or 45-60 grams of carbohydrate. No wonder people think bagels raise their glucose! If its a bagel you want then its a bagel you get! But you can have your bagel and eat it too! Here's some common-sense tips to enjoy this breakfast staple: Cut bagels in two and eat just half at a time Use light cream cheese spreads and spread lightly Consider low-sugar jam or jelly instead of cream cheese if fat and calories are a concern Diabetes food and nutritional bible. FREE! F.E.E. Diabetes Food And Nutritional Bible Consumer Awareness Guide to the first 11 people who Request it! For more food and nutritional information you wish you had, but don’t --- read the F.E.E. Diabetes Food & Nutrition Bible Guide FREE for Consumers by myself Natalie Pyles, Hope S. Warshaw, MMSc, RD, CDE, and Robyn Webb, MS. You’ll find tips on preparing superstar food such as grains, avocados, fruits, vegetables and more. Includes more than 100 recipes. "Okay, I'll mail it right out to you, I just need your name and address, and your phone number would be great too! You can email fitnesselementsexpress@yahoo.com with all your information and we"ll put a rush on that for you! The Diabetes food and nutritional bible Consumer Awareness Guide is a great little FREE Report for You or a loved one. What this will discuss is what a consumer gets from a gym membership, the purpose of home gym equipment and, of course, personal training services, in-home Nutritional Counseling, food planning, and food preparation, grocery shopping tours and food lists and more... all in one total package WOW! Call Mobile Now 480-544-5502 Dial your Dietetics for your FREE in-home Diagnostic today! http://WWW.FOODMOODCOP.COM/

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

2010-06-28T07:09:00.007-07:00

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

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

Fanatical Fat-Burner and Stress Buster for the "Bride-to-Be" Part 6 No Fancy Fitness Watches or Lab Appointments from Fitness Elements Express!

2010-06-27T14:25:00.006-07:00

Fanatical Fat-Burner and Stress Buster for the "Bride-to-Be" Part 6 No Fancy Fitness Watches or Lab Appointments!

How to gauge your exercise intensity and use the intensity Rating scale with the F.E.E. Combined-Sensation-Effort Supramaximal-Intensity-Interval(Circuit Training) calorie-ticker-kicker system

If there is one thing I know about a Bride-to-Be she is in a hurry with lots to do and little time to waste so every second counts so I will get straight to the point. This Combined-Sensation-Effort system will get you in and out of the gym, park, or at-home gym in 59-79 minutes or less, and will educate you in both of the areas of intensity rating and how to use the intensity rating scale.The idea is to get you how to gauge your exercise intensity. > How to gauge your exercise intensity Besides heart rate and the amount of oxygen you consume during exercise (VO2 max), determining your exertion is as easy as quantifying it with an intensity rating. No fancy watches or lab appointments are necessary; perceived exertion is simply how hard you feel your body is working based on the physical sensations you experience-increased heart rate, breathing rate, sweating and muscle fatigue. Although this is a subjective measure, your exertion rating can provide a fairly good estimate of your actual heart rate during physical activity. This allows you to adjust the intensity (and, as a result, improve the benefits) of your workout. > How to use the intensity Rating Scale Perception of exertion should reflect how heavy and strenuous the exercise feels, combining all sensations of physical stress, effort and fatigue. Use the scale below as your guide. Choose the number that best describes your level of exertion, as it will give you a good idea of the intensity level of your activity, and you can use this data to speed up or slow down your movements to reach your desired range. Most important, concentrate on how you feel instead of what the actual workout load is. If you get hung up on numbers, time, weight or your treadmill neighbor, you won't be able to get an honest assessment. I have provided a sample Intensity rating Description Guide Intensity Rating/Description

0/Complete Rest
1/Very Weak
2/Weak
3/Moderate
4/Somewhat hard
5-6/Hard
7-9/Very Hard
10/Extremely hard (almost maximal)
10+/Exhaustion

Here is your 59-79 Minute or less Workout number 6 of the F.E.E. calorie-ticker-kicker system (Circuit Training) and Supramaximal-Interval-burning method To keep this simple we will call this the Supramaximal- Intensity-Interval training which is what all Brides-to-Be want so do the following and to attain the lasting effects of a lean, tight -toned-total body, you must push yourself to make your metabolism, and cardiovascular fitness stronger. Including this fitness landscape, increasing your fat loss abilities and a structured nutrition plan will make you the star of your Special Day! Throughout this workout, remember to keep up your crunching, and cardio bunching, and keep up the pace so that your PE stays between 6 and 8; rest a few seconds between exercises and combinations if necessary by marching in place, but don't stop moving. Quick Tip Challenge yourself to get the interval-intensity going Bride-to-Be! Think 15-20 one-minute all-out sprints with 2-5minute walks in between. Duration: 60-80 minutes Intensity: High (7-9 intensity rating) Why it works: When researchers at Flinders University of South Australia (Adelaide) compared continuous running for 30 minutes at 70% VO2 max (about 80% MHR) and interval running of 20 one-minute intervals at 105% VO2 max (100%-plus MHR) with two-minute rest periods, the latter was the excess postexercise oxygen consumption (EPOC). EPOC represents the energy required to recover from exercise. The supramaximal interval training had double the EPOC levels as its continuous-exercise counterpart. In another study, Norwegian scientists found that supramaximal training of three two-minute bouts of exercise followed by three-minute rest periods produced EPOC for up to four hours. > I hope this helps you get going and your big day a great success! Enjoy number Six of Your Supramaximal-Intensity-Interval training Bride-to-Be this calorie-kicker-ticker will win big points for Your special day along with your metabolism and cardiovascular tools for Your future health, fitness, and nutrition! Have a healthy and happy day! By, Natalie Pyles Author, NSA speaker, Health, Fitness, and Nutrition Expert, Wellness and Lifestyle Coach, and creator of the Workout-Bridal-Walk System for Brides-to-Be, and the F.E.E. Supramaximal-Interval-Intensity (Circuit Training) calorie-kicker-ticker system

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

2010-06-24T13:13:00.010-07:00

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

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

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

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

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

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

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

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

Amazing Abs in 12 Weeks, Flat! "Bride-to-Be" Part 5 from Fitness Elements Express!

2010-06-23T13:34:00.007-07:00

Fanatical Fat-Burner and Stress Buster for the "Bride-to-Be" Part 5 Amazing Abs in 12 Weeks, Flat!

How to tackle both fat loss and flat abs with the F.E.E. Amazing-Ab-Attack Core-Crushing (Circuit Training) calorie-buster-method

If there is one thing I know about a Bride-to-Be she is in a hurry with lots to do and little time to waste so every second counts so I will get straight to the point. This Amazing-Abs-Attack system will get you in and out of the gym, park, or at-home gym in 59 minutes or less, and will attack both cardio and core in one crunch and cardio bunch.The idea is to elevate your heart rate with crunching, , and cardio bunching intervals and keep it relatively high in between a cardio-circuit-crunching style format and cardio-bunching-crunching machine to burn the most calories in the shortest amount period of time. Always keep in mind that the bottom line is input and output and we want your metabolism working for you at all times that is our underlying goal period! Core-Crunching-Cardio exercises that don't require machines are your best bet to win this battle, as you will never have to waste time moving around the gym waiting for your turn, if that is where you prefer to workout and risking your heart rate to drop. I have provided a sample workout program that demonstrates a total core-cardio-fat loss style workout, but it can be tailored to fit your needs at any time. Because you're performing each crunch, and cardio bunches of exercise for a full 1-2 minutes - don't be shocked it's harder than you may think! - However it will get the job done drop the poundage significantly, and shed the fat so you can complete the exercise core-crunching-and bunching circuit without stopping. Try to stay focused on the outcome and the get the visual of a beautiful body in that wedding dress. This is the fifth program for you. You can find the first workout and article in part 1, 2, 3, and 4 so have fun beautiful toned-bride. Here is your 59- Minute or less Workout number 5 of the F.E.E. Cardio-Bunching-Crunching Machine (Circuit Training) calorie-cardio-core burning method To keep this simple we will call this Amazing-Abs-Attack which is what all Brides-to-Be want so do the following and to attain the holy grail of a lean, tight midsection, you must progressively make your abs stronger, burning the flab hiding them and dial in your diet. Fat loss and a structured nutrition plan will make you the star of your Special Day! Throughout this workout, remember to keep up your crunching, and cardio bunching, and keep up the pace so that your PE stays between 6 and 8; rest a few seconds between exercises and combinations if necessary by marching in place, but don't stop moving. Quick Tip Challenge yourself to get that fat-burning-furnace going Bride-to-Be! Equipment: Elliptical with Arms, Treadmill, Stationary bike Three pieces of gym cardio equipment, one multifaceted, calorie-core-crunching routine. Move immediately from one machine to the next, resting only as long as it takes you to walk from the elliptical w/arms to the treadmill and the treadmill to the bike. Adjust the resistance on the elliptical trainer with arms and bike to elicit the corresponding PE. Elliptical With Arms Time (min)/PE 2/5 1/8 2/5 1/8 Treadmill Incline Fast Walk Time(min)/ Speed/ Incline (%) 2/4.5/0 1/4.5/3 1/4.5/6 1/4.5/9 1/4.5/0 Indoor Cycle Exercise/Time(min.)/PE Seated Climb 1/6 Seated Flat-Road Cycling 1/4 Out-of-Saddle Climb 1/6 Seated Flat-Road Cycling 1/4 Sprint 30 sec./8 Seated Flat- Road Cycling (recovery) 1/4 Sprint 30 sec./8 Seated Flat-Road Cycling (cool-down) 2/4 > For your warm up and cool down Brides-to-Be , do whatever type of cardio you like; for example, walk flat or on a incline on the treadmill, ride a stationary bike and pedal faster with a 2-3 Resistance or jump on the elliptical. I hope this helps you get going and your big day a great success! Enjoy number three of Your total cardio-core-crunchers Bride-to-Be the Amazing-Abs-Attack will win big points for Your special day along with calorie-core-crunch tools for Your future health, fitness, and nutrition!

Create the Foundation and add this abs routine 3 times a week

Exercise/Sets/Reps Exercise

Ball /2-3 /10-15
V-Twist/ 2-3/ 10-15 (to each side)
Reverse Crunch/2-3/10-15
Straight -Leg Raise/2-3/10-15
Plank/3/25-30 sec.

Have a healthy and happy day!

By, Natalie Pyles

Author, NSA speaker, Health, Fitness, and Nutrition Expert, Wellness and Lifestyle Coach, and creator of the Workout-Bridal-Walk System for Brides-to-Be, and the F.E.E. Amazing-Abs-Attack (Circuit Training) calorie-twisting-burning system

"Bride-to-Be" Part 4 The Day of the Kickboxing Core Craze from Fitness Elements Express!

2010-06-21T14:17:00.007-07:00

Fanatical Fat-Burner and Stress Buster for the "Bride-to-Be" Part 4 The Day of the Kickboxing Core Craze

How to tackle both cardio and core with the F.E.E. Core Kickboxing Craze (Circuit Training) calorie-burning-twister system

If there is one thing I know about a Bride-to-Be she is in a hurry with lots to do and little time to waste so every second counts so I will get straight to the point. This core-kickboxing-craze system will get you in and out of the gym, park, or at-home gym in 54 minutes or less, and will attack both cardio and core in one punch and kick.The idea is to elevate your heart rate with kicking, punching, and crunching intervals and keep it relatively high in between a kickboxing-circuit- style format and twisting core-crunching-machine to burn the most calories in the shortest amount period of time. Always keep in mind that the bottom line is input and output and we want your metabolism working for you at all times that is our underlying goal period! Core-twisting exercises that don't require machines are your best bet to win this battle, as you will never have to waste time moving around the gym waiting for your turn, if that is where you prefer to workout and risking your heart rate to drop. I have provided a sample workout program that demonstrates a total core-kickboxing-craze style workout, but it can be tailored to fit your needs at any time. Because you're performing each twist, punch and kick exercise for a full 1-2 minutes - don't be shocked it's harder than you may think! - However it will get the job done drop the poundage significantly, and shed the fat so you can complete the exercise core-twisting-kickboxing circuit without stopping. Try to stay focused on the outcome and the get the visual of a beautiful body in that wedding dress. This is number four program for you. You can find the first workout and article in part 1, 2, and 3 so have fun beautiful toned-bride. Here is your 54- Minute or less Workout number 4 of the F.E.E. Core-Twisting-Kickboxing Machine (Circuit Training) calorie-burning-jumping system To keep this simple we will call this Kickboxing-Core-Craze which is what all Brides-to-Be want so do the following and gain Gorgeous, lean, strong, and not bulky Curves: Throughout this workout, remember to keep up your punching, kicking, and jumping pace so that your PE stays between 6 and 8; rest a few seconds between exercises and combinations if necessary by marching in place, but don't stop moving. Challenge yourself Martial Arts Style Bride-to-Be! Warm up > Jumping Rope (double bounce on each jump) for 3 minutes. (L) means left hand, and (R) means right hand. Equipment: Jump Rope and open floor space. Keep in mind Bride-to-Be Martial Artists are some of the Fittest Athletes on the planet and I want you at your very best on your biggest special beauty day! Jumping -Jack Combo Exercise/Time (min)/PE Jumping Jack, , Jab (L)/1/6-8 Jumping Jack, Jab (R)/1/6-8 Jumping Jack, Front Kick (L)/1/6-8 Jumping Jack, Front Kick (R)/1/6-8 Jumping Jack, Uppercut (L)/1/6-8 Jumping Jack, Uppercut (R)/1/6-8 Jumping Jack, Side Kick (L)/1/6-8 Jumping Jack, Side Kick (R)/1/6-8 Jumping Jack, Cross (L)/1/6-8/1/6-8 Jumping Jack, Cross (R)/1/6-8 Jump Rope (alternate step)/2/ jogging speed Kickboxing Combo 1 Exercise/Time(min)/ PE Knee Raise (L), Roundhouse (L), Cross (R), Jab (L)/1/6-8 Knee Raise (R), Roundhouse (R), Cross (L), Jab (R)/1/6-8 Uppercut (L), Hook (R)/1/6-8 Front Kick (L), Back Kick (R)/1/6-8 Jump Rope (alternate step)/2/ jogging speed Kickboxing Combo 2 Exercise/Time(min.)/PE Squat, Side Kick (L) /1/6-8 Squat, Side Kick (R) /1/6-8 Cool Down > Jumping Rope (double bounce on each jump) for two minutes. Alternate with 6 different core exercises that target each area of the core using 36 reps with each exercise Standing side crunch Standing Reach High and Crunch to mid-section of the body Reverse Crunches off elbows Reverse Side Crunches off elbows Planks up and down off floor Side Planks up and down off floor Cool Down > Jumping Rope (double bounce on each jump) for two minutes Brides-to-Be , or do whatever type of cardio you like; for example, walk or run on a treadmill, ride a stationary bike and pedal faster with a 2-3 Resistance or jump on the elliptical. I hope this helps you get going and your big day a great success! Enjoy number four of Your total core-twisting-kickboxing craze Bride-to-Be the Kickboxing-Core-Craze Workout will win big points for Your special day along with calorie- burning - complete tools for Your future health and fitness Lifestyle! Have a healthy and happy day! By, Natalie Pyles Author, NSA speaker, Health, Fitness, and Nutrition Expert, Wellness and Lifestyle Coach, and creator of the Workout-Bridal-Walk System for Brides-to-Be, and the F.E.E. Core-Kickboxing-Craze (Circuit Training) calorie-twisting-burning system

Pressed for time Daddy? Fitness Elements Express FREE Consumer Fast Food Guide will keep You Lean with Less!

2010-06-17T14:59:00.009-07:00

Finally! The Best Healthy and Fit Foods In America that Won't Break the Plate or the Bank!

FREE Consumer Fast Food Guide for Daddy from Fitness Elements Express

Fitness Elements Express has spent countless hours scouring menus and nutrition labels from America's favorite restaurants and supermarket items to identify this delicious list of nutrition superstars. Natalie Pyles finally found and compiled these meals, snacks, and yes, even desserts, are every bit as good for you as they sound from Men's Health. Starting with breakfast, this is a compiled list that will give you an idea through a full day of excellent eating - whether you're on the go, at a sit-down restaurant, or have a few minutes to swing by the grocery store for a quick snack. Whatever the case may be: Dig in!

Here are the Results this will help get Your Abs Six-Packed Again Daddy!

Quaker Cinnamon Swirl High Fiber Instant Oatmeal (1 packet)
Jamba Juice Peach Perfection (16 Ounces)
Jimmy Dean D-Lights Canadian Bacon, Egg White & Cheese Muffin Sandwich
Starbucks Perfect Oatmeal with Nut Medley
McDonald's Egg McMuffin
Bob Evans 3 Scrambled Egg Lites with 2 Slices of Bacon & Fresh Fruit
Tall Starbucks Skinny Latte + Protein (12 oz)
Starbuck’s Vivanno Banana Chocolate with nonfat milk
T.G.I. Friday's Cobb Salad
Panera Bread Asian Sesame Chicken Salad (Half Portion with Reduced-Sugar Asian Sesame Vinaigrette)
Cosí's Fire-Roasted Veggie Sandwich
Subway 6" Double Roast Beef
Chili's Fajita Pita Chicken
Cosi Tuscan Pesto Chicken Sandwich
Nabisco Triscuit Original (6 crackers)
Muir Glen Organic Garlic Cilantro Salsa (2 Tbsp)
Emerald Cocoa Roast Almonds, Dark Chocolate (1/4 cup)
Auntie Anne’s Cinnamon Sugar Pretzel, no butter
Honest Tea Community Green Tea (16 ounces)
Fage 2% (7 oz)
Outback Seared Ahi Tuna (small)
Baja Fresh Grilled Mahi Mahi Fish Tacos (2)
Taco Bell Grilled Steak Soft Tacos, Fresco Style (2)
Pizza Hut 12" Fit and Delicious, with Diced Red Tomato, Mushrooms, and Jalapeno (2 slices)
Kashi Mexicali Black Bean Pizza (1/3 pizza)
Domino’s Thin Crust Ham and Pineapple Pizza (2 slices)
McDonald's Big N' Tasty
Wendy’s ¼-Pound Single with Small Chili and Medium Iced tea
McDonald’s Chicken McNuggets with Apple Dippers, Caramel Dip, and 1% Low-Fat Milk
Marie Callender's Oven Baked Chicken
Panda Express Mushroom Chicken with Mixed Vegetables
Stouffer's Meatloaf
Red Lobster Wood Grilled Sole with Fresh Asparagus
Chili's Cedar Plank Tilapia
Ruby Tuesday Peppercorn Mushroom Sirloin
Klondike Slim-A-Bear Ice Cream Sandwich
Fudgsicle Original Fudge Bar
Chili’s Sweet Shot Key Lime Pie
Uno Chicago Grill's Mini Hot Chocolate Brownie Sundae

I hope you enjoy these Healthier and Fitter Foods that won't keep you away from Your Healthier way of Life!

Have a Healthy and Happy Father's Day!

By, Natalie Pyles

References: Men's Health, Eat This, Not That

New Article! Part 3 Bride-to-Be The Day of the Cardio Core Triathlon and Calorie-Torching Routine

2010-06-16T15:04:00.011-07:00

Fanatical Fat-Burner and Stress Buster for the "Bride-to-Be" Part 3 The Day of the Cardio Core Triathlon

How to tackle both Cardio and Core with the F.E.E. Cardio Core Triathlon (Circuit Training) calorie-torching system

If there is one thing I know about a Bride-to-Be she is in a hurry with lots to do and little time to waste so every second counts so I will get straight to the point. This calorie-core-torching system will get you in and out of the gym, park, or at-home gym in 59 minutes or less, and will attack both cardio and core in one fell swoop.The idea is to elevate your heart rate with cardio intervals and keep it relatively high in between a circuit format or core work to burn the most calories in the shortest amount period of time. Always keep in mind that the bottom line is input and output and we want your metabolism working for you at all times that is our underlying goal period! Core exercises that don't require machines are your best bet to win this battle, as you will never have to waste time moving around the gym waiting for your turn, if that is where you prefer to workout and risking your heart rate to drop.

I have provided a sample workout program that demonstrates a total-cardio triathlon and core workout, but it can be tailored to fit your needs at any time. Because you're performing each cardio and core exercise for a full 30 seconds or 1-2 minutes - don't be shocked it's harder than you may think! - However it will get the job done drop the poundage significantly, and shed the fat so you can complete the exercise cardio and core circuit without stopping. Try to stay focused on the outcome and the get the visual of a beautiful body in that wedding dress. This is number three program for you. You can find the first workout and article in part 1 and 2 so have fun beautiful toned-bride.

Here is your 59- Minute or less Workout number 3 of the F.E.E. Cardio Core Triathlon (Circuit Training) calorie-torching system

To keep this simple we will call this Ironwoman Workout which is what all Brides-to-Be want so do the following and gain Gorgeous Curves:

Equipment: Elliptical, treadmill, stationary bike

Three pieces of gym cardio equipment, one multifaceted, calorie-torching routine. Move immediately from one machine to the next, resting only as long as it takes you to walk from the elliptical to the treadmill and the treadmill to the bike. Adjust the resistance on the elliptical trainer and bike to elicit the corresponding PE.

Quick Tip Challenge yourself with this indoor triathlon course.

Elliptical

Time (min)/PE

2/5
1/8
2/5
1/8

Treadmill Running

Time(min)/ Speed/ Incline (%)

2/7/0
1/7/3
1/7/6
1/7/9
1/7/0

Indoor Cycle

Exercise/Time(min.)/PE

Seated Climb 1/6
Seated Flat-Road Cycling 1/4
Out-of-Saddle Climb 1/6
Seated Flat-Road Cycling 1/4
Sprint 30 sec./8
Seated Flat- Road Cycling (recovery) 1/4
Sprint 30 sec./8
Seated Flat-Road Cycling (cool-down) 2/4

Alternate with 6 different core exercises that target each area of the core using 36 reps with each exercise

Overhead crunch
Side Crunches
Reverse Crunches
Boat Sit
Plank
Side Plank

* For your warm up and cool down Brides-to-Be , do whatever type of cardio you like; for example, walk or run on a treadmill, ride a stationary bike and pedal faster with a 2-3 Resistance or jump on the elliptical. I hope this helps you get going and your big day a great success! Enjoy number three of Your total cardio core triathlon Bride-to-Be the Ironwomen Workout will win big points for Your special day along with calorie- torching tools for Your future health and fitness!

Have a healthy and happy day!

By, Natalie Pyles

Author, NSA speaker, Health, Fitness, and Nutrition Expert, Wellness and Lifestyle Coach, and creator of the Workout-Bridal-Walk System for Brides-to-Be, and the F.E.E. Cardio Core Triathlon (Circuit Training) calorie-torching system

New! Granola Girl Weight-loss System! How to Banish the Blubber that Covers Your abs, arms, and tush from Fitness Elements Express!

2010-06-13T14:15:00.010-07:00

How to Banish the Blubber that Covers Your abs, arms, and tush

Finally! Fitness Elements Express brings to you the Boot Camp Blitz Granola Girl Weight- loss system that burns 300 calories for every 20 Minutes

Listen up Ladies you cannot beat body-fat with weight training alone. If you want to banish the blubber that is covering your abs (and arms and tush), you need to commit to doing heart- pounding, sweat- drenching, calorie-burning, cardiovascular, fitness and nutritional food routines. In this article you will be given a demonstration of the all new Fitness Elements Express Granola Girl Weight-loss System that will help round out your training 1-2-3 fat-burning punch and core nutrition crunch.

First off not all cardio is created equal. High-intensity interval training not only promotes fat-burning, but also improves cardiovascular fitness. Endurance training will also do this, as well as build your muscular endurance. Circuit training increases your heart rate to help you burn calories and build muscle strength. Here's a demonstration of how to use an effective Boot Camp Blitz to maximize those 300 calorie burning intervals.

Get ready to sweat Granola Girl!

You will need an exercise mat, and step bench for your equipment. This is a military- inspired type workout may be bare-bones and came at a good time in solute of June 14th being Flag day! This is an effective form of cardio as any machine can provide. Execute each exercise at a pace that alicits the corresponding PE. Move swiftly from one exercise to the next, or rest a few seconds between exercises if necessary by marching in place- just don't stop moving.

Exercises Time(Min.) PE

March in place (warm up) 3/2

High March in Place 1/5

Glute Kick 1/6

Jog in place 1/5

High March in Place 1/6

Push-Up 1/7

Squat Thrust 1/6

Crunch 1/7

Split Jump 1/6

Step- Up 1/5

March in Place 1/4

Plank 30 sec./5

Skater's Step 1/5

Reverse Crunch 1/5

Side lunge 1/5

Plank 30 sec./5

Squat Jump 1/8

March in Place (cool-down) 2/3

I think this will get you going in the right direction ladies and give you that 1-2-3 Boot Camp Blitz you need. To learn more about Fitness Elements Express Granola Girl Weight-loss Systems that will educate you on Custom Cardio, Calisthenics, and Core Nutrition just ask Natalie Pyles today! Have a happy and healthy day!

By, Natalie Pyles

Author, NSA Speaker, Health, Fitness, and Nutrition Expert, Wellness and Lifestyle Coach, Holistic Nursing and Nutrition Educator and Consultant, and the creator of the all new Granola Girl Weight-loss System

P.S. If you would like to learn more on topics such as Buckwheat not a derivative of a Wheat product and more then call Natalie Pyles today at 480-212-1947, or Tweet, or Face book her, or email fitnesselementsexpress@yahoo.com to answer any questions you have and more!!

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

2010-06-12T10:56:00.015-07:00

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

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

Upper Body-Blitz Makeover! New Article and Part 2 for the Bride-to-Be of the F.E.E. Cardio Combo Crunch (Circuit Training) time-cruncher system

2010-06-10T13:25:00.009-07:00

Fanatical Fat-Burner and Stress Buster for the "Bride-to-Be" Part 2 The Day of the Upper Body-Blitz Makeover

How to tackle both cardio and weights with the F.E.E. Cardio Combo Crunch (Circuit Training) time-cruncher system

If there is one thing I know about a Bride-to-Be she is in a hurry with lots to do and little time to waste so every second counts so I will get straight to the point. This time crunching system will get you in and out of the gym, park, or at-home gym in 49 minutes or less, and will attack both cardio and weight training in one fell swoop.The idea is to elevate your heart rate with cardio intervals and keep it relatively high while lifting weights in a circuit format to burn the most calories in the shortest amount period of time. Always keep in mind that the bottom line is input and output and we want your metabolism working for you at all times that is our underlying goal period! Free- weight exercises that don't require machines are your best bet to win this battle, as you will never have to waste time moving around the gym waiting for your turn, if that is where you prefer to workout and risking your heart rate to drop.

I have provided a sample workout program that demonstrates a total-body workout, but it can be tailored to fit your needs at any time. Because you're performing each weighted exercise for a full minute - don't be shocked it's harder than you may think! - However it will get the job done drop the poundage significantly, and shed the fat so you can complete the exercise circuit without stopping. Try to stay focused on the outcome and the get the visual of a beautiful body in that wedding dress. This is number two program for you. You can find the first workout and article in part 1 have fun beautiful bride.

Here is your 49- Minute or less Workout number 2 of the F.E.E. Cardio Combo Crunch (Circuit Training) time-cruncher system

To keep this simple we will call this Upper Body-Blitz Total Body Makeover which is what all Brides-to-Be want so do the following and gain Gorgeous Curves:

5-minute cardio warm-up (RPE 4-5)*
3-minute run in place, high knees (RPE 7-8)
Chest
1 minute Dumbbell Flye or Cable Crossover
1 minute Bench Press
Back
1 minute Front Pull-Down
1 minute Seated Cable Rows
3 minute jumping jacks (RPE 7-8)
Biceps
1 minute EZ Bar Curl
1 minute Preacher Curl
Triceps
1 minute Dumbbell Kickback
1 minute Lying Triceps Extension
3 minutes jump rope (RPE 8-9)
Shoulders
1 minute Up Right Row
1 min Lateral Raise or Bent-Over Lateral Raise
3 minutes side-to-side hop (RPE 8-9)
1 minute push ups
1 min dip
6 minutes abdominal crunch
5-minute cool-down and stretch*

* For your warm up and cool down Brides-to-Be , do whatever type of cardio you like; for example, walk or run on a treadmill or ride a stationary bike and pedal faster with a 2-3 Resistance. I hope this helps you get going and your big day a great success! Enjoy number two of Your total Body Makeover Bride-to-Be the Upper Body-Blitz will win big points for Your special day!

Have a healthy and happy day!

By, Natalie Pyles

Author, NSA speaker, Health, Fitness, and Nutrition Expert, Wellness and Lifestyle Coach, and creator of the Workout-Bridal-Walk System for Brides-to-Be