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goji berry bushesMaking Good Choice For The Last Meal Of The Day

When attempting to lose weight dieters will not only need to construct a diet plan they'll also need to think about each and every meal or snack, especially if they are trying to stick to a specific calorie intake. I have found some people struggle when it comes to selecting a good choice for the last meal of the day. Some people can be influenced by what they read or hear which may lead to a bad choice. Some of the ideas they hear are; don't eat after 8pm, don't eat certain food items before bed or the last meal should contain specific nutrients or a specific combination of the macronutrients. Listening to all the many "rules" about what we should or shouldn't eat can be very confusing for anyone trying to lose weight.

The last meal can be important to get it right in order to lose fat stores. The correct choice is important because before sleep the body's metabolism slows down and we burn fewer calories. The body is also at a point where many nutrient-storing enzymes are active, this means that food high in fats, or even essential oils can cause them to be stored in fat cells. Even a meal composed mostly of carbs with little or no fat can cause some of the sugar to be converted to fat for storage. Another problem is if the meal has a high G.I. (glycemic index) as this releases insulin and causes the cells to take up any fat present in the meal.

The last meal may change from day to day depending on what you've done or even what you've eaten during the day. What could be considered a "bad" choice may be ok one day if there is a change in the nutritional status of the body.

Here we will provide some guidelines as to what would make a suitable last meal that helps limit any fat storage.

Some guidelines as to what the last meal should be made up of:

• Choose natural, wholesome foods
• Low Glycemic index food
• Low in fat
• Low in calories
• Contain high quality protein, up to 35 grams
• Low in sodium
• High in nutrients

If you've been working out intensely during the day then you may be able to get away with a snack higher in calories, or even high in protein. If you've not eaten much during the day then maybe try eating more of a high quality protein meal to help replenish any muscle protein loss.

In any case I believe the last meal should still contain low G.I. foods or maybe even contain no carbs, I would also try to keep the fat content quite low, probably less than 5 percent total.

Some sample meals and snacks I may include as my last meal:

• Fruit such as pear, plum, apple or prunes
• Low-fat yoghurt with cherries
• Tuna salad
• All-Bran or Muesli with skimmed milk
• Fettuccini (pasta) with tuna
• Lean chicken breast (small portion) with sweet potato
• Fresh fish with broccoli, cabbage and green peas

To help keep calories low try to only have small portions. In the example of a meal lean chicken with sweet potato try cooking then simply split the quantity into two or three meals and snacks. This way you can eat little and often but still have a low calorie, low fat, and low G.I. meal.

The listed foods above may not be the best for everyone, it may be best to think about your personal food preferences. Remember to omit foods which you may cause an allergic reaction!

Wayne Mcgregor has a degree in nutrition and dietetics, a diploma in fitness training, and a wealth of experience in helping people to lose weight and build muscle. His website provides hundreds of free weight loss articles, sample diets, tools and charts of calorie content of different foods.

http://www.weightlossforall.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.

Finding The Perfect Diet for You

BASIC WEIGHT MANAGEMENT

The perfect diet should be combined with a healthy weight management or activity program. Weight management may conjure up that dreaded "exercise" word. And exercise to some means pushing the body beyond limits, experiencing painful in joints, muscles, bones � everywhere. No pain no gain, right? Wrong. Instead, replace the word "exercise" with "activity" and incorporate this in your daily routine. And a general rule of thumb for guidelines about "activity" would be to strive for a minimum of 30 minutes for adults or 60 minutes for children of moderate physical activity daily.

Individual activity goals depend upon each person�s health and weight goals and issues. Begin by checking with your medical advisor or healthcare physician to get a green light on which activities would be suitable for you, what your target weight range should be and a strategic plan to improve your health.

In a nutshell, during activities, calories are burned, pounds are shed in the long run. And the number of calories burned depends upon the duration and intensity or the activity. Slow and steady is the rule of thumb. And note daily progress. For those who have never been very active at all, it may be advisable to begin slow like with walking 10 minutes each day, gradually building up time and distance with increased "brisk" pacing. Even if you can�t get out to walk, bike or swim, take stairs instead of elevators and escalators. Clean your house. Clean your car. Wash windows. Wash your dog. Check out exercise videos, cassettes and workout books from the public library and put some of their ideas into action. Check out your local fitness centers, YMCA, community center, too, for ideas. Partner up with a neighbor to walk or join a community volleyball team. There are unlimited ways to be active and enjoy life at the same time without using painful weight loss strategies.

OVERALL FOOD HEALTH VALUES

Now let�s take a look a the basic food elements in your perfect dietary plan; fruits and vegetables group, bread, cereals, rice and past groups, meats and beans group and dairy group. Each has different characteristics or helpful nutritional value for your dietary needs.

Fruits and Vegetables � Fruits have very little if any protein and fat. Instead, they have carbohydrates, generally fruit sugar or fructose and glucose. As Florida commercials tend to announce, fruits offer us vitamins, C and B to be exact, as well as potassium, fiber and other nutrients. While the sugar helps with maintaining blood sugar levels, vitamins and other nutrients help ward off sickness and disease, and fiber is important for waste disposal from the body.

Here is a peek at some fruits and their relationship to the perfect diet.

Apples � These help cleanse the system and aid lungs, and have been used as laxatives, for fainting, melancholy and palpitations. Apples have been known to help people with diabetes, heart disease, cancer and high cholesterol trouble.

Apricots � These offer beta carotene and potassium. They aid in adding moisture to the body, especially the breathing and throat areas. Apricots have been known to help fight cancer and high blood pressure, prevent night blindness, aid those with stomach and lung cancers, low energy and elderly with mental depression.

Bananas � These have been noted to help with intestinal and lung problems, ulcers and constipation, mental alertness, and increasing energy. They also help people with diabetes, high blood pressure, heart disease risk, blood sugar level maintenance, and the elderly with confusion.

Berries � A variety of berries has been noted to help with varicose veins, menstrual problems, premature graying, joint ailments, insomnia, liver, spleen and pancreas problems. They also help reduce cancer risk and aid with rheumatoid arthritic solutions, weight loss issues, stomach and colon cancers.

Citrus Fruits � Oranges, tangerines, kumquats, lemons, limes - -help with stomach and colon trouble and with anemia and infections (like scurvy) and colds. They are also help people with cataracts and the prevention of colon and stomach cancers.

Figs � These work as laxatives and have been known to help with the treatment of boils and anemia reduction, and the prevention of osteoporosis.

Grapes � Grapes are associated with cleansing the body and to help with water retention, urinary issues, jaundice and hepatitis. They are also associated with the healing of rheumatoid arthritis and aid with mental confusion / depression, especially among the elderly.

Mangos � Mangos are noted to aid in the prevention of anemia and the strengthening of the immune system. They also have been used to help with fighting off infections and tumors and the prevention of cervical cancer. And they help with the heal of diarrhea, sweating and mental alertness.

Papayas � This is a great source for vitamin C and is also noted for helping with male fertility, with aiding white blood cells among the elderly, with intestinal treatments and with cancer prevention.

Pears � Pears have similar characteristics as apples. They provide moisture for the body, are slow to digest and have fairly little allergic responses reported. They have also been used to help with coughing, diabetes, cholesterol levels, dryness in the chest cavity, skin injuries, introducing babies to food, staving off hunger and boosting brain power.

Pineapples � Their juice helps with digestion, dissolving blood clots (related to thrombosis) and healing wounds. They have been known to help with cancer prevention.

Prunes � Help with iron deficiency and constipation. Prune puree can act as a substitute in dietary cooking to lighten the fat low, working in place of butter and margarine.

Now let�s look at some veggies. Again low in calories, vegetables are also high in fiber content, vitamins and minerals, with little to zero protein and fats. Check and see how some veggies affect your perfect diet.

Artichoke � Artichokes have been known to aid liver disease, kidneys and gallbladders. They also help with large intestinal problems, skin and bowel cancer prevention, high cholesterol and hepatitis.

Asparagus � Great source of some vitamin B, this veggie helps with water retention with regards to kidneys and menstrual issues, cataracts and lung problems (some bronchitis, tuberculosis).

Avocado � Great source for vitamins E and some Bs and oil, avocados help with the immune systems in elderly people. They also aid the liver, lungs and intestines (ulcer treatments), infertility in men and Parkinson�s Disease.

Broccoli � This has been noted to help with anemia, eye disorders like near-sightedness, and infections, especially childhood ones like measles. Broccoli has also been known to help counteract the effects of cigarette smoke and aid in many types of cancer prevention.

Cabbage � Cabbage has been used to help with lung and digestive disorders, ulcers, wounds, joints, mastitis and acne. Is has been reported to help with breast and prostate cancers, bacterial infections and heart disease prevention.

Celery � This is helpful for those with high blood pressure, for those with rheumatoid arthritis and for calming, not only with the liver but with stress and anxiety as well. Celery is also used to help with stomach, pancreas and spleen troubles, acne and canker sores, burning urine and eye inflammation.

Legumes � These seed pod products help with the reduction of heart disease risk and help with the healing of some cancers, blood sugar level maintenance and iron / calcium maintenance in the body. They also aid people with anemia and diabetes.

Mushrooms � These help white blood cells in the immune system, help fight some cancers and heart disease and may help in the prevention of clotting, by blood thinning.

Onions � They have helped with heart disease prevention, bladder (and other) cancer, and circulatory problems. They have also helped in healing swelling from bug bites and bronchial inflammations. And onion tea is said to have sedative qualities.

Potatoes / Other Roots � These root veggies are associated with the prevention of different cancers, the prevention of blood clotting related with heart disease, and with protection against inhaled nicotine (via smokers). Carrots further aid in stomach and lung cancer care, food poisoning healing, iron deficiency, sexual problems and night blindness. While beets help reduce heart disease risk and spina bifida (with pregnant women). And they help with high blood pressure care and muscle replenishing.

Pumpkins / Squash � These have been known to help with the prevention of prostate cancer and the reduction of heart disease risk. They also aid in healing cataracts / retinal and lens damage in the eye and with the flu and colds.

Soybeans � These help with osteoporosis risk reduction, lowering blood cholesterol levels, and prostate and breast cancer reduction and prevention. Soybeans have also been known for helping the spleen, blood and pancreas, and increasing milk production in breast-feeding women.

Tomatoes � These help in the reduction of heart disease, the healing of prostate and other cancers, and with the aging (both mentally and physically) process.

Bread, Cereals, Rice and Pasta � Cereals are considered staple foods. Depending upon the country, weather, region, etc., popular varieties vary; corn, barley, oats, wheat, rice, millet. Grains mainly give the body carbohydrates (mostly starches), some fiber, protein, vitamins (mainly Bs and E) and minerals. Here is a peek at some foods in this category.

Bread � This major energy source offers the body lots of nutrition, protein, calcium, iron and B vitamins. Breads help reduce risk of infertility in men, anemia, heart and spine problems, osteoporosis and colon cancer risk. Historically, bread was prescribed as nature�s way to aid in colonic irrigation.

Corn � Corn may be able to help with spina bifida risk in babies. It helps with heart disease and colon cancer prevention. Popped corn can be a great diet food, depending upon the oil and additives (like butter) used. Corn silks have been used in diuretic teas to help with high blood pressure, gallstones, kidney stones, water retention, and urinary problems.

Oats � Oats are known to help with skin problems and in the treatment of depression, anxiety and insomnia. The saponins, B vitamins and alkaloids in oats aid with mood-lifting. Some forms of oats also work as antiseptic and heart disease treatments, help lower blood pressure and with weight reduction (cause full feeling and digest slowly) and are popular on diabetic menus.

Rice � Rice has been used for the healing of depression, for reducing colon cancer risk, for reducing cholesterol levels and blood pressure. It offers quick energy for the body, helps calm the stomach, is good for poor digestion and diarrhea, and helps fight celiac disease. Rice cakes are great substitutions for dieters, replacing breads.

Wheat - This traditional kidney toner help with the reduction and prevention of colon and breast cancer, blocking of the arteries and heart disease. Wheat also aids in mental functions including focus and calmness. Many pastas are made from wheat and in this category. They offer carbohydrates, fiber and B vitamins to the body.

Meats and Fish - Meats are a source of protein and iron. Mainly fat content needs to be of concer with regards to perfect dietary planning. And leaner meats are becoming more readily available; lean hamburger, buffalo, emu and ostrich. Fish, also good protein sources, help reduce heart disease risk, inflammation and blood clotting.

Fish � Oily fish have been known to help with bone density, to relieve psoriasis and rheumatoid arthritic pain, and help prevent heart disease and anemia. Shellfish helps with male fertility, brittle bones, weak muscles, weight loss and the prevention of cancer.

Meats � Aid male fertility, build body tissue, nervous system damage and maintenance and help with the prevention of anemia and osteoporosis.

Gamebirds / Poultry � These foods help enhance concentration and mood. They also aid in the prevention of anemia and depression. And for those with allergies, turkey and chicken are noted at rarely causing allergic reactions.

Dairy � Dairy products help in the prevention of tooth decay, protein deficiency, loss of energy, high blood pressure, bone fractures, osteoporosis, rickets and some cancers including colon.

Georgette Pann: BS health/Physical Ed., Physical Therapist assistant, ACE Certified Personal Trainer, IFA Certified Sports Nutritionist. Owner of NutriFitness for Online Personal Training and Diets.For more information visit her website Http://georgettepann.com

She has 15 years experience in the Health and Fitness field with expertise in woman's fitness,weight loss/nutrition, bodybuilding and post rehab.She is also profiled in the E-Book "Fit Over 40" http://allyourstrength.com/fof/gpfof.html

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