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goji berries gillianDon't Skip Potatoes for the Holidays

Here come the holidays!
We�re fast approaching that �time of year� � you know the one I�m talking about � the holiday season! For many people, it�s a bittersweet time. People get excited about the enjoyment of it all, but also sadly anticipate putting on a few pounds of weight with all the parties and goodies that abound.

And, unfortunately, with the holidays approaching quickly, all those crazy diets and nutrition misinformation will be floating around, confusing everyone.

Don�t follow the masses. Don�t accept weight gain expectations. Do something about your concerns this season by educating yourself on how to eat well during the holidays. Learn what should be avoided, and know what is essential and important to eat. And don�t fall prey to the popular low-carb diets. Carbohydrates are important to our health and nutrition and should not be avoided.

The role of Carbohydrates
Carbohydrates are the primary fuel source for the human body. Although both protein and fat can also be utilized as fuel, carbohydrates are the macronutrients that supply the majority of glucose to the body. The brain cannot survive without glucose. The minimum amount of carbohydrate needed to ensure available glucose for the brain to function normally is 130g/day for adults and children. Most of us eat between 200-300 grams per day. If the body does not receive, through diet, enough carbohydrate to supply the brain with adequate glucose, the body will then break down its own protein stores (muscle) to supply the brain with its primary fuel.

Carbohydrates are also necessary to help burn fat, in the form of fatty acids, for energy. There is a saying that �fat burns in the flame of carbohydrates�. Again, if there is not enough carbohydrate to supply this need, then the body looks to its protein stores to serve this energy need. The conversion of protein into glucose happens in the liver, where protein, in the form of amino acids, is stripped of nitrogen and the carbon skeleton is converted into glucose. The downside of this, though, is that body fat then is not burnt during this conversion: Therefore, in order to burn the most amount of fat there has to be enough carbohydrates eaten.

Potatoes during the holidays
As an enjoyable holiday staple, it�s unfortunate that potatoes have been getting a bad rap, coinciding with people still afraid of eating carbohydrates. Nutritionally, eating potatoes is as good as it gets! Just one medium-sized potato is only second to broccoli in overall antioxidant activity, which may help protect against cancer. Potatoes are higher in potassium than a banana! Potassium, along with a low sodium diet, may reduce the risk of high blood pressure and stroke. A potato is almost a non-fat food and only provides 100 calories. It also provides, with the skin on, three grams of fiber. Preliminary studies show that fiber is beneficial for a healthy digestive system and may help reduce the risk of some cancers and heart disease. And, just when you thought the potato had it all, potatoes are actually one of the leading sources of vitamin C in the American diet! Vitamin C is another potent antioxidant and also produces the collagen that helps hold bone tissue together.

Now that you know it�s not the potato that is harmful � keep in mind that what folks will sometimes add to the potato is: The butter, the sour cream, the gravy. Eliminate these on your potato or in your mashed potatoes, and use skim milk, or seasonings instead.

Here is a great recipe for healthy mashed potatoes. Enjoy!

Fat free garlic mashed potatoes
Ingredients:
1 garlic bulb, unpeeled
splash of olive oil
4 large potatoes (Idaho or russet)
1 cup low-sodium canned chicken broth
salt to taste
freshly ground black pepper

Cooking instructions:
1. Preheat the oven to 350�F.
2. Place the garlic cloves in an ovenproof dish and drizzle with olive oil. Place the dish, uncovered, in the oven for 15-20 minutes until the garlic is golden brown and soft.
3. Remove from the oven and let cool.
4. Peel and cut the potatoes. Place them in a pot and cover with cold water. Bring to a boil over high heat and simmer until the potatoes are tender when pricked with a fork, about 30 minutes. Drain.
5. Simmer the chicken broth.
6. Squeeze the roasted garlic cloves to release each clove of garlic from the skins. Throw away the skins. Mash the garlic with a fork.
7. Mash the potatoes. Add the roasted garlic. Slowly add the stock until the desired consistency is reached.
8. Add salt and pepper to taste.

Serving Size: about 1/2 cup
Number of Servings: 6
Nutrition per serving: 106 calories, 26 grams carbohydrate, 3 grams fiber, 0 fat and saturated fat, 5 grams protein.

More holiday tips
Eating and enjoying potatoes at the holidays is just one step forward in the right direction. Here are some other tips for eating healthy during the holidays:

• � Pay attention to portion sizes. Have one serving of each food at the meal and avoid going back for seconds. Chances are good that one plate of food provides enough calories for your needs. One half of a cup of mashed potatoes equals one serving.
• � Eat slowly. This can be particularly hard if you have starved yourself all day, in preparation for the evening�s event. It takes about 15 minutes to feel the effect of food, so it�s important to eat slowly and chew your food thoroughly. Then you can really taste and savor your food and allow your body time to feel full.
• � Don�t go to an event famished. Make sure to eat lightly during the day and have a light meal 1�2 hours before you head out for that holiday gathering. Saving up the calories for later can result in total sabotage to your good intentions. Most holiday parties offer a large number of high-fat, high-calorie foods that will look much more appealing when you�re starving than if you feel satisfied. Sure, these foods may still look enticing and you can sample them, but at least hunger won�t be the driving force toward these cravings!
• � Cut the fat. There are many ways to cut down the total amount of calories we consume during this period. Here are just a few examples:
  - Use skim milk when making mashed potatoes instead of whole milk or cream, and use seasonings instead of margarine or butter.
  - Choose white meat turkey instead of dark meat.
  - Skim fat from juices when making gravy. Use gravy in moderation.
  - Use chicken broth instead of water and eliminate margarine or butter from stuffing recipe.
  - Omit margarine and use pineapple and apple juice when making �candied� yams.
  - When making pies, use skim evaporated milk in place of regular evaporated milk.
  
• � Include exercise in your holiday schedule. Above all else, make sure you don�t let your fitness routine fall into the recesses of your muscle memory! It�s harder to pick it back up after the New Year if you�ve stopped altogether rather than just slowed down. It�s common that your usual routine may fall short, but try to include some aspect of physical activity every day, and if you do exercise on a regular basis, get at least one or two days of your usual routine in each week. Not only will this help slow down any possible weight gain, but will also help keep stress levels to a minimum.

You can enjoy the holiday season! Just by keeping these few tips in mind, and remember to eat carbs instead of avoid them, you can indulge in the yuletide treats, feel healthy and energetic, and avoid any weight gain.

Marjorie Geiser helps people overcome their confusion and distress they may feel when trying to add healthy eating and fitness into their busy lives. She offers a free, monthly newsletter on various topics of health. She is a Registered Dietitian, Personal Trainer and Life Coach. To learn more about her services, go to her website at www.megfit.com or email her at margie@megfit.com.

Party Planning Tips I

Most are baffled if not completely overwhelmed by all the social rules and regulations regarding how to throw a politically correct party. But ultimately a party should accomplish these three things:

1. Focus on the reason for coming together

2. Provide relaxation, refreshment and light entertainment

3. Leave the guests and host/hostess feeling a better acquainted

General Party Planning Tips

Your first task will be to determine and record your spending budget. Determine the type of gathering (cocktail party, potluck, open house, and formal, informal, dressy casual, etc.) Define the theme and appropriate ambience you want to create. Consider the number of guests you wish to accommodate and where you will have the gathering. Establish the date of your party and the age groups that will be permitted to attend. It's now time to create a guest list.

Decorating The Party Room(s)

Determine the appropriate decorations (traditional or otherwise). Do some window-shopping at the local party store to get decorating ideas that will best compliment your gatherings theme. Decorations should be used only to accent your homes decor.

Use decorative accents to set the mood and focus on the theme of your gathering. Try to avoid over decorating. Although decorations do much to create a festive atmosphere avoid have too many items cluttering vital sitting and standing space. D�cor should not distract and become a trip hazard.

Putting Together A Good Party Shopping List

When putting together your shopping list it is helpful to do some window-shopping. While window-shopping, take time to add necessities to your shopping list. Frequent at least three stores and compare prices. Buy bulk items where possible. To save some time shop stores on the web. After comparing prices start working on your master-shopping list. Unless you have the time and funds to sample foods and drink for quality comparison go with the quality brands you know are up to standard.

Staying Within Your Parties Budget

Staying within budget has much may require limiting the number of invitees, dinner courses, drinks and type or degree of decorating you do. This will challenge your ability to say "NO". It�s best commence party planning at the most simplistic stage. Write a list of all necessities and �must haves.� Now write a separate list of "extras", food, items and decor you would like to add while keeping with-in the limits of the party planning budget. Add up all your "simplistic" expenses. If you see that you still have funds to spare, add a few of the "extra" items you would most like to use to entertain your guests. Leave funds of $50 or more for unforeseen last minute purchases. Once your shopping list is complete and with-in the budget you are ready to create two or three lists as follows:

Party Shopping List #1 Non-Perishables (Shop three weeks in advance)

This list includes decorations, non-perishable foods such as nuts, crackers, chips, canned goods flatware and napkins.

Party Shopping List #2 - Slow Perishables (Shop two/three days in advance)

This list is for foods that have a slow perishable rate such as fruit and vegetables. Check ripeness. Some of these foods can be cooked the night before the event and placed in your freezer.

Party Shopping List #3 Perishables (Shop day before event) This list would be for items that perish quickly such as fresh seasoning, fruit, salads, meats and vegetables.

Now that you have your initial preparations underway, it's time to take your party planning to the next level. The next article, "Party Planning Tips II" will discuss creating the guest list, sending out invitations, and getting invitees to RSVP in the timeliest manner.

Marcus Angelo Askew is the founder of Fimark's Event and Party Planners, an event planning media network at http://party-planner.fimark.net Mark designed and developed the award winning Fimark Family Reunion Planner resource with supportive software, The Party Planner resource with complete party planning tools and The Wedding Planner resource with related software.

The Event Planning resource offers complete planning and organizing solutions from small family events to large corporate events. The event planning network offers planning tips, budgeting tools, menus, decoration recommendations, invitations, flyers, online correspondance media and vital party planning timeline checklists.

Discover The Health Benefits Of Lutein

Lutein plus zeaxanthin are antioxidants in the carotenoid family. They are naturally occurring, fat soluble pigments in plants. The nutrient is high in dark green leafy vegetables such as spinach, turnip greens, collard greens, and egg yolks. It gives food a red, orange, or yellow color however, chlorophyll may cover it though. Lutein is not produced by the body; therefore the only way to get it is by consuming it. A safe dosage is about 30 milligrams daily.

A study done in 2004 called LAST-Lutein Antioxidant Supplementation Trial, administered Lutein to veterans. The results of the veterans� consumption of Lutein were improved vision. There are other known benefits as well.

Those with macular degeneration and cataracts may benefit from Lutein given the results of the previously mentioned study. It may also protect against cancer and degeneration of the eyes and skin by sunlight -ultraviolet rays. Other conditions may respond to Lutein as well.

Cells may be protected from the damage caused by free radical damage. It reduces inflammation and redness of the skin. The nutrient may also reduce the risk of breast cancer and prevent or slow down arthrosclerosis, clogged arteries and heart disease.

Other less known potential benefits of lutein are:

1) The nutrient is a possible Anti-cancer agent -- Utah Medical School discovered that even a small consumption of this nutrient slashed the risk of developing colon cancer.

2) The nutrient helps to ward off the effects of bad cholesterol, whilst also keeping artieries clear. 3) The nutrient helps combat arthritis and osteoarthritis aches.

The reason why there are so many health benefits of lutein is probably because of the fact that it is a potent antioxidant, and, because of this, can counter free radical damage. If left unchecked, free radicals can lead to cellular damage internally, which has been said to be a leading cause of heart disease, many cancers, and premature aging.

Tips on Choosing a Lutein Supplement � Lutein Benefits

1. Always obtain your supplements from a pharmaceutical GMP compliant manufacturer. These places comply with the strictest regulatory standards for the manufacture of nutritional supplements. This is a serious issue that consumers of health products need to take seriously because the supplement industry is largely unregulated in the U.S., and now other places in the worls, and many products have been shown to harbor contaminants or do not contain what is stated on the supplement label.

2. make sure your lutein supplement does not contain any fillers or additives (examples include: sugar, starch, gluten, silica (sand!)) or any artificial colors or flavors of any kind.

3. If you are taken this nutrient for eye health, lutein should be combined with zeaxanthin--and also zinc, you need to take these together. Zinc an important mineral that has been shown by the National Eye Institute to possibly reduce the risk of age-related macular degeneration.

John Gibb is the owner of a series of nutritional web sites. Check out the Benefits of Lutein, to view the alternative health supplement we personally use with excellent health results.

Visit: http://www.nutritional-supplement-articles.com for further information on our product of choice.

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