In this day and age numerous online video production firms exist to satisfy goals of different businesses. As well as businesses presentations, videography is also utilised to record golden instances of life such as weddings, birthdays, special celebrations; holidays and so on. Portable video camcorders with digital chips are now commonly available in the market. Short films have grown to be all the rage as well as being quite enlightening & entertaining. If truth behold videos allow individuals to relate better with the subject than any other kind of online communications.

Today, a number of people are setting up video production studios as need of these types of agencies are on the rise. It’s also possible to acquire heaps info from the World Wide Web in relation to video publishing just with a couple mouse clicks. The expansion of online video industry has aided the rise of short-format commercials & to make valuable commercials, a good-quality video production firm is fundamental. Internet videos play a critical job in carrying out of business marketing tactics & at this moment online video production and marketing is a well-liked concept with the World Wide Web users. As a result, across the globe video production plays a significant responsibility. Vidify’s online video distribution partnerships ensure your video commercials generate awareness and impact within the right circles, fast.

Stress has been proven to rid your body of many essential vitamins and minerals. Particularly vitamins C, E, and B. This leads to lethargy, lower focussed mental activities (clinically stress causes more erratic brain activity and a reduction in short term and long term memory), drying out and aging of the skin (in some), and in others a increase in the sebaceous gland activity – which usually brings postules, acne, and rosacea – which all bring more stress as we then become more entangled in how others view our physical appearance.

We cannot stop all stress, but we can take steps to stop or limit its toll on our skin and body. Take a full vitamin suplament every day. Eat a well balanced diet – especially fish meat like salmon (high in omega 3’s which is proven to increase brain function and cellular activity, but it also is proven to reduce the aging process of the skin and make cuts and bruises heal faster). Eat more raw fruits and vegetables – atleast 5 servings per day – you will see a notable difference in 4-6 weeks and you will feel better (along with better colon health.

Exercise more often. Aerobic exercise has been proven to release powerful hormones that actually counteract the harmful chemicals and results of stress as it will also improve your bodys abilities to cope with oxidants.

I can’t say enough about meditation and prayer. Study after study have proven a reduction in every skin and body malody even cancer symptoms from people that pray and meditate daily. Take 20 minutes every day and do this you will also live longer.

The latest rage is skin peels for a quick fix. Skin peels will slough off the top layers of skin and reveal fresher, cleaner skin. The most effective are TCA peels and phenol peels (phenol peels are dangerous and should only be performed by a licensed plastic surgeon). TCA, trichloroacetic acid, is a medium depth skin peel that works on the most skin ailments – aging skin, sun damage, even has been proven to treat and cure acne. No other skin peel can safely do all that a TCA peel can.

So there you have it – clear, younger skin in 500 words. Great advice to follow and don’t forget to always run anything new by your doctor. They are licensed for a reason and know whats best for you. by your doctor. They are licensed for a reason and know whats best for you.

David Maillie is a chemist with over 12 years experience in biochemical research and clynical analysis. He is an alumni of Cornell University and specializes in biochemical synthesis for public, private, and governmental interests. He can be reached at M.D. Wholesale: www.bestskinpeel.com or by visiting or www.mdwholesale.com.

Why you’re just not getting through to them
As you probably know, the challenge you are facing is primarily spam filters, electronic and human. And no wonder. Consider these sobering numbers:

• 10 out of 12 messages reviewed are considered spam (Postini.com)
• average users receive 42 unwanted sales pitches a day (Jupiter Research)
• 70% of all email messages will be spam by 2007 (Radicati Group)

Your emails fail to reach your subscribers for three basic reasons. Either the email is blocked by the subscriber’s ISP or enterprise firewall (in which case it never gets delivered), the email is blocked by the subscriber’s spam filter (in which case it gets delivered but is never seen) or the email is deleted by an irritable subscriber with an overzealous delete-key-finger who does not recognize your “From:” address or mistakes your email subject line for something unwelcome.

But take heart. There are some tactics you can employ today to increase your email deliverability scores and reach your newsletter subscribers and customers with the email messages they have asked you to wing their way.

1. Hire someone to monitor your mail
Your most expensive option is to retain the services of a third-party vendor to monitor your email deliverability. For a fee, ReturnPath.net, PiperSoftware.com, Deliverability.com, DeliveryMonitor.com and other companies will seed your mailing list seeded with hundreds of email addresses from a variety of domains. When your email arrives, these firms record the time, count the number of emails that escaped the spam filters, and generate a report that shows deliverability scores for each ISP. These reports help you notice which ISPs are blocking your messages or only allowing a few to get through before blocking the rest. You can take the steps needed to improve deliverability.

2. Test your email messages for spam before sending
The above companies and a host of smaller software firms let you run your email message by a spam filter before sending. They search for “free,” “buy now” and other words that trigger spam filters. That way, you can see if your message is likely to be flagged as spam somewhere enroute, and tweak where needed to improve your score before hitting Send. Try the free service at www.ezinecheck.com.

3. Make sure your ISP is not on a blacklist
Spammers may have abused the servers of the autoresponder or listserver service that you use. As a result, the major ISPs may have blacklisted or blocked emails from these servers. To discover if you are blacklisted, find the IP address of the email server and do a spam database lookup at www. DNSstuff.com or www.OpenRBL.org.

4. Slow down your email send rate
Some ISPs set a threshold for how many emails you can send during one session. If you exceed this threshold, their software flags you as a spammer and blocks the remainder of your messages. One way around this wall is to send your messages in small bursts, say 200 at a time, with a pause of a few minutes between bursts. The other solution is to host your list on a reputable listserver. The more popular ones include Constant Contact, AWeber, Topica, and GotMarketing Campaigner.

5. Send your email when it’s most likely to get read
If you send your message to businesses on a Friday afternoon, chances are that your recipients won’t check their email until Monday morning. Your message will be buried way down the list with a ton of spam ahead of it (assuming the recipient’s inbox is sorted by date). The most recent messages will get the attention, and your message will likely get overlooked or deleted in the rush to start work. The open rate for email is strongest within the first two days of delivery. Then it drops off a cliff.

6. Mail on the best days
Online marketers have discovered over the years that B to B emails are read most often when they arrive on a Tuesday, Wednesday or Thursday, around noon. Mondays are too busy. And Fridays are too close to the golf course.

7. Use the right email service
Choose a reputable service provider who is respected by the major ISPs. They will work on your behalf to keep you off blacklists and deliver your messages on time.

8. Help subscribers change addresses
In every email message, tell your subscribers where they need to go to change their address or modify their subscription. You’ll reduce the number of bouncebacks you receive each mailing.

9. Use creative copy tactics to circumvent spam filters
Spam filters block your e-newsletters and marketing messages in a number of ways, and one of them is looking for words that are found in most spam. These include perfectly legitimate words and phrases, such as “free,” “opportunity,” “multi-level marketing [OK, that one is debatable],” “compare rates” and “free installation.” Most of these words you can get around by employing a thesaurus. Instead of saying “free,” say “complimentary,” or “no charge.” You can also disguise the word in some way (free becomes free~, or fr*ee), although you must tell your subscribers what you are doing beforehand.

10. Get your subscribers to whitelist you
When your subscribers opt-in to your list, immediately tell them to add your sending email address to their whitelist or “allowed senders” list so your messages are never blocked by the subscriber’s spam filters.

11. Use a distinctive, predictable subject line
Include a phrase in every subject line that shows at a glance who you are and what your message is about. Subscribers get used to recognizing each message from you. For example, one popular e-newsletter includes the phrase “DM News-iMarketing News Daily” in every email subject line.

12. Welcome new subscribers immediately
As soon as someone signs up for your e-newsletter or opts-in to your list, send them a welcome email. Immediately establish a connection between their opt-in action and your email that confirms their membership.

13. Make your email welcome message look like your sign-up form
Help new subscribers to recognize you in their inboxes by branding your online sign-up page and your welcome email with the same colors, images and typography.

14. Send from the same domain that signs them up
The domain in your welcome message and subsequent messages should match the URL of the webpage that subscribers used to opt-in to your list, otherwise they may not recognize you as the sender and delete your message by mistake.

15. Use the same From: address
Keep your From: address constant. This helps subscribers who have added your email address to their whitelist or “allowed senders” list.

Alan Sharpe is a business-to-business direct mail copywriter and lead generation specialist. He helps businesses generate leads, close sales and retain customers, using cost-effective, compelling direct mail and email marketing. Alan also uses his direct mail advertising services to help non-profits raise funds and raise awareness of their causes, using fundraising letters. Sign up for Sharpe & Direct: The B2B direct mail marketing e-newsletter. Every Monday morning, receive in your inbox a short, helpful article on direct mail lead generation. Sign up today and receive a free copy of his special report, “30 Reasons to Use Direct Mail to Increase Sales and Attract New Customers.” Read free articles, tips and other helpful advice on direct mail marketing at http://www.sharpecopy.com

However the other root ‘yuj samadhou’ means to concentrate. Patanjali tried to preach that Yoga where mind is concentrated in order to realise the true self(svarup). Mind is concentrated when thoughts arising in mind is controlled through yogic practice. Total concentration(samadhi) is that state where mind is free from all worldly thoughts and a seer rests in his true self.

Patanjali’s Yoga is called ‘Ashtanga Yoga’ for it is divided into eight parts or limbs. These are – Yama(abstention), Niyama(discipline), Asana(posture), Pranayama(breath control), Pratyahar(withdrawal), Dharana(to hold), Dhyana(meditation) and Samadhi(concentration)(II.29). Yama and Niyama are the external limbs which are to be observed in social life, while others are the internal limbs which are to be practiced in order to concentrate mind.

YAMA(abstention)

There are five kinds of Yama; these are – Ahimsa(nonviolence), Satya(truth), Asteya(not to steal), Brahmancharya(to think about Brahman) and Aparigraha(not to accept)(II.30).

Ahimsa – A Yogi should give up violence and cruelty against men and animals. When one gives up violence completely in thought as well as in action and remains firm in nonviolence, animosity disappears(II.35). Then one realises the unity of all.

Satya – While leading social life, one should be truthful. He who follows truthfulness none of his actions goes in vain(II.36).

Asteya – We should not steal or plunder other’s wealth. Then we learn how to lead a modest life within our income or we learn how to increase our income. For this by remaining firm on Asteya, a Yogi receives all kinds of wealth(II.37).

Brahmancharya – A Yogi who has given up violence, is truthful always and depends upon his own wealth feels greatness. He thinks about his true self or soul(atman) and its great potential. The Upanishads describe this Atman as Brahman, the ultimate reality and truth. The task of a Yogi is to bear this highest knowledge in mind and proceed further in the practice of Yoga. By bearing knowledge of Brahman firmly one achieves vigour(II.38). This vigour makes his body and mind powerful. Brahmanchrya is not abstention from sex as believed by most people. The great saints of ancient India were married and at the same time practiced Yoga and realised the ultimate truth.

Aparigraha – Aparigraha is not to accept donations, alms or bribe. When one observes Aparigraha one comes to know how to lead life in this birth(II.39). When one does not depend upon others for a livelihood, one learns how to work and earn. Those who depend upon the earnings of others fail to realise their own potential or the potential of true self.

NIYAMA(discipline)

Niyama includes – Shaucha(ablution), Shantosh(contentment), Tapa(to heat), Svadhyay(self-study) and Ishvara Pranidhan(to bear God)(II.32).

Shaucha – It is to keep the body clean. By practicing Shaucha, body is protected and is made free from foreign matter(II.40). We should take bath regularly so that foreign matter sticking to the body are washed away. Also we should keep our environment clean so that practice of Yoga becomes fruitful.

Santosh – It is to remain content and happy. A content man achieves best happiness(II.42).

Tapa – The meaning of Tapa is to heat or to rule. By practicing Tapa, impurities in the body are destroyed and the body and senses are brought under control(II.43). Yogic exercises help remove impurities deposited in various parts of the body. While Shaucha is external purification, Tapa is internal purification. Heat generated during yogic exercise causes sweating and impurities are removed through sweating. By this body becomes fresh, active, powerful, beautiful and diseasefree. One rules over such a body and its senses and proceeds further in realising true self.

Different Yoga Masters teach different yogic exercises(yogasana). My late Master Munishvar Shiv kumar Shastri has developed an unique exercise called Chakrabhedan(circle interception) which is very useful for keeping body and mind under control. This may be practised by people of all ages.

Svadhyay – It is the reading of the self. One is nothing but a mind. So one should read his mind carefully. Through self-study one may understand one’s own self. So how one may meet one’s beloved God through self-study. This is because God is not different from one’s true self.

Ishvara Pranidhan – In order to meet one’s beloved God one should make oneself worthy of it. One should bear God or Godliness qualities in oneself. This is Ishvara Pranidhan. Through Ishvara Pranidhan one achieves Samadhi(II.45). Samadhi is the state of total concentration of mind on true self. Through Ishvara Pranidhan one achieves Samadhi, means one attains total concentration of mind on true self and meets one’s beloved God.

Other limbs of Yoga shall be described in the next article.

Author is a desciple of Late Munishvar Shiv kumar Shastri who established Muni Samaj. The desire of Author is to spread true spiritualism and yoga worldwide. He has published a book ‘Quest for truth: the spiritual and yogic way’ recently.

Premansu_chand@rediffmail.com

http://www.bookstobelievein.com/questfortruth.php

Use your newsletter to let customers know about sales in advance, extend special invitations to past customers only and open the store during non-regular hours. A popular sporting goods store where I live does this twice a year – and the lineups to get in weave through the store parking lot and people talk about the sale for weeks – before and after it happens!

This is a GREAT publicity AND sales tool. Add other incentives in the newsletter like: a 10% discount for past customers on a new product line, or offer an old customer a 5% discount on their next purchase if they bring a new customer to a special sale. Give customers a gift for every referral they send to you.

Can you team up with other businesses in your area to offer a “package” promotion? If you are a make-up artist can you team up with the high end dress shops in your community to offer a “bonus” make up package for prom or other special events? By combining services both businesses win and customers love it because they save time since they don’t have to run all over town!

This would work well if you gave manicures, pedicures or did hair as well. Professional photographers can also find unique ways to team up with all of these businesses as well. Think “strength in numbers”! If you save the customer time and effort running around THEY WILL BUY FROM YOU and very much appreciate you.

Can you offer a “deal of the month” package? Let’s say you own a restaurant on a beach and October through February are always very slow – and so is your cash flow! Due to construction delays you didn’t open until September which means you are going to be struggling this winter unless you get an influx of cash and FAST! How about selling a twelve month package of meals? Set a price for a 3 course dinner (starter, entrée and dessert), multiply by twelve and then take off a small percentage since the customer pays all at once.

Selling these packages allows you an instant influx of cash. You can encourage people to use them as gifts (one gift certificate at a time or the whole book) or they can keep them for themselves to use when they’re low on cash.

This idea can be used in many industries, not just food. How about for pet grooming, house cleaning, yard care, car detailing, hair cuts, manicures – any product or service that is bought more than once!

Is there a time of day, or day of week that is slowest for your business? That’s when you have a sale! In the area I live Tuesdays are “cheap movie nights” and all tickets are half price – it’s because historically Tuesdays are the slowest nights at the theatre. Now most Tuesdays the theatres are full!

Think about ways you can make this work for your business. I’ve heard of tax accountants who offer a discount to people who bring their taxes in to be done before February 1. This gives the accountant some much needed cash after slow season, and helps ease some of the crazy rush around tax time.

Open up your mind – see what other industries are doing to generate quick cash – DON’T just look at what’s been done in your industry before – try something new – become an innovator in your industry. When you do something different you’ll stand out – by being unique your business can really grow!

Wendy McClelland is a motivational speaker, marketing innovator and Certified Guerrilla Marketing Coach who specializes in teaching people to “think without boundaries!” She is a past nominee for “Canadian Entrepreneur of the Year” and her clients have included software developers, an Olympic athlete and a wide range of business organizations. She has spoken to 10,000+ conference attendees, about Marketing, Internet Business and Motivation. You can contact her through her website – http://www.thinkwithoutboundaries.com

I hear it all the time. Cries from Christian women who want desperately to serve the Lord, but who feel overwhelmed. “I almost dread going to PTO meetings or church services anymore because I just know somebody else is going to ask me to help with something,” they say. “Don’t get me wrong. I want to help, but there are only so many hours in my day. I feel like I’m just going to explode if I don’t get some relief.”

What usually follow these statements are apologies. “I’m sorry. I don’t mean to complain. I’ve been blessed with so much that I have no choice but to give back. And I really am glad to do it. Anyway, as a Christian, I’m obligated to say ‘yes’ when called on to help. Plus, if I don’t do it, it simply won’t get done.”

Does any of that sound familiar to you? Have you found those same statements coming from your own mouth? Do you rush around all throughout your days doing for others whether you have time to do it or not? Do you cringe whenever the phone rings and the voice on the other end starts with, “Let me ask you something”? Do you have too much stress, not enough time, and a boatload of guilt for feeling the way you do? Then you most likely suffer from “I Can’t Say ‘No’” Syndrome.

The Bible Says It’s OK To Say No

While your intentions are probably good, the effects of your actions often turn out to be horrendous. Your husband fusses that you’re running yourself ragged. Your children complain that you have no time for them. You gripe under your breath about everything because you’re so sensitive.

Are you aware that it’s all right to say “no”? In fact, the Bible says it is OK to say “no.” Jesus, himself, clearly took time to rest as can be seen in Mark 4:38 among other passages. Even the son of God (in human form) knew His human body, mind, spirit, and soul needed a break from time-to-time. You, too, are expected to rest and take care of yourself. How else can you make your body a living sacrifice… a temple… as the Bible instructs?

Feeling Guilty Is Biblically WRONG!

This is a real shocker to most people. In cases like these, Satan, not God, uses guilt to sway our actions. Psalm 69:5, Isaiah 6:7, Isaiah 27:9, and countless other passages of scriptures refer to the sin of guilt. Jesus died for our sins. That means, when we repent of our sin, it is wiped clean. There is no guilt.

Satan often uses the ploy of false guilt to overwhelm us. Don’t let him work his tricks on you. This is nothing more than an attempt to keep you trapped and feeling depressed about not spending every minute of every day doing something for someone else.

God doesn’t want you run down and tired all the time. How can you effectively serve Him if you barely have enough energy to get out of bed? Why would He want someone “praising” Him who is disgusted and cranky? Walking the tightrope of “I Can’t Say ‘No’” is not God’s idea of a fruitful life.

There Is A Better Way

Take time for yourself. Have you ever been on an airplane? Do you remember the spiel the flight attendant gave before take off? It went something like this: “In the event of a decrease in pressure, an oxygen mask will fall from the panel above your head. If you’re traveling with an older person or child, please secure YOUR OWN mask first so that you may better assist your travel partner.” Even the airlines know you have to take care of yourself before you can effectively take care of anyone else.

Pray about the things people ask you to do. Actually wait for an answer from God before you give an answer to the committee chairman, the scout troop leader, or whoever else is asking for your help. Others will respect you when you tell them you’ll pray about their request… especially if you really do it!

You are not trapped. There is a way to overcome “I Can’t Say ‘No’” Syndrome. The first step is admitting you need help. Once you do that, you’re open to living a freeing and more peaceful life than you ever thought possible.

© 2004 Kimberly Chastain
About the Author
Kimberly M. Chastain, MS, LMFT is the Christian Working Mom Coach and a Licensed Marriage and Family Therapist who specializes in helping Christian women make the most of their lives. She is the author of the on-line course, “I Can’t Say No” and Pearls of Encouragement for Christian Working Moms, a free e-book. If you suffer from “I Can’t Say ‘No” Syndrome, visit Kimberly’s site today for the details on an exciting email course that’s sure to set you free! http://www.christianworkingmom.com/online.htm.
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They said I had sent a bomb threat to the FBI in New York City against some Hindu festival. I said I did NOT. I told them that I wouldn’t do that and am not so stupid anyway, especially since I know e-mails can be traced since I had gone to the FBI last year to report several death threats I had received (which they said they traced to east Jerusalem). They said the threat came from my computer, but that it was made to appear to have originated in Jordan. I don’t know how to do that, and didn’t do it. It just happens that when I recently didn’t log out I had been on an Arab forum at www.arabia.com from JORDAN. Obviously, one of my enemies there abused the situation.

The FBI agents asked if I had any enemies. I said any militant Muslims could hate me for calling upon the Israeli government to build the Temple; that traditional Christians could hate me for speaking the plain truth that contradicts their pagan beliefs; that some Jews could hate me if they thought I was a “missionary,” etc. I also gave them the name of the former Church member, an embittered, demon-possessed person who had written Israel that I was going to try and blow up the mosque to stop the peace process. That’s why Israel deported me – fears based upon LIES.

I referred the FBI agents to my website at www.benariel.com and to my frequent Jerusalem Post letters, and my book Beyond Babylon: Europe’s Rise and Fall, to clearly see my beliefs that are honestly on record – and ENTIRELY aboveground and LEGAL. I have nothing to hide and am completely innocent, so I spoke with them and wished them a good Fourth as they left. The moral of this all-too-true story: LOG OUT!

But it doesn’t end there. I called and complained to the FBI director in this area about being lied to by his agent. The director said I was correct, that there wasn’t any change in the law that demanded I go with them for questioning without a warrant.

Later I agreed to permit the FBI to come and copy my hard drive, to further prove my innocence (although some friends were angry that I enabled my rights to be infringed upon). That time the nice black lady returned with someone new, not the Italian man who lied to me. She appeared sincerely interested in my book and biblical beliefs, which we discussed while the fellow was working with my computer. I said if they had any further questions they could call me to come downtown to their office. They must have “solved” their case, because she’s since been transferred to Detroit and I haven’t heard anything more from them about it. As I told her, I just figured they used that as an excuse to question me and remind me they’re aware of me, not that it was necessary at all. She insisted the FBI in New York really had received a bomb threat allegedly from me. God knows.

But while you may expect to eat a few more calories on Turkey Day, you may be surprised to know what else is lurking on your Thanksgiving table. From the bad (chemical food additives to dangerous trans fats) to the good (antioxidants to vitamins), here’s a run-down of what’s really on your plate. Turkey

Turkey is the centerpiece of most Thanksgiving meals, and a popular one at that. Benjamin Franklin wanted the turkey to be named the national bird (instead of the eagle) and this holiday favorite was part of Neil Armstrong and Buzz Aldrin’s first meal on the moon.

Touchdowns: Aside from being a great source of lean protein, turkey contains two cancer-fighting nutrients, selenium and niacin, plus B vitamins for energy.

Misses: Typical store-bought turkeys may contain antibiotics. Organic varieties, raised humanely and without these additives, are available in health food stores. Cooking method also makes a difference in the health value of your turkey. While roasted turkey is a healthy choice, deep fried turkey is less so, especially if you eat the skin. Stuffing

The reason for stuffing’s name seems obvious; it is traditionally stuffed inside the turkey, after all. In the Middle Ages, though, stuffing was called “farce,” from the Latin word “farcire,” which means to stuff. Later, Victorian English replaced the term with “dressing.” Traditionally, stuffing was a mixture of vegetables, spices, nuts, spelt and herbs, and often contained liver, brains and organ meat. Today, stuffing is made from a bread and vegetable base with various other ingredients added.

Touchdowns: Stuffing often contains vegetables (celery, onions), dried fruit, nuts and herbs and spices (garlic, parsley, sage, thyme). All of these contain vitamins and phytonutrients that are great for health.

Misses: Stuffing is mostly white bread, which is a refined carbohydrate that can upset your blood sugar levels. Plus, many people add sausage, a processed meat that almost always contains nitrites, a potential carcinogen. Cranberry Sauce

While cranberries may have been eaten at the first Thanksgiving back in 1621, cranberry sauce was not. Sugar was not available at this time, nor was the notion of boiling the fruit with it to make a sauce.

Touchdowns: Cranberries are loaded with antioxidants and help fight cancer and protect your heart and teeth. For more on the excellent nutrition qualities of cranberries, and three cranberry sauce recipes, check out our past article “The Remarkable Antioxidant Power of Cranberries.”

Misses: Cranberry sauce, the store-bought kind and most homemade recipes, is usually high in sugar to temper the tartness of the berries. You can try this no-sugar-added cranberry sauce recipe for a truly healthy and tasty alternative. Sweet Potatoes

Sweet potatoes, one of the oldest vegetables around, have been eaten since prehistoric times some 10,000 years ago. They’re also a mainstay at most Thanksgiving dinners.

Touchdowns: Sweet potatoes have much more nutrition than regular potatoes, including vitamin A, vitamin C, manganese, copper, fiber, vitamin B6, potassium and iron. They’re rich in antioxidants and anti-inflammatory nutrients, and are classified as an anti-diabetic food because animal studies have found they help stabilize blood sugar levels and lower insulin resistance.

Misses: Plain sweet potatoes are an excellent choice, but pile on sugar, brown sugar, marshmallow topping and maple syrup and your ordinarily healthy sweet potatoes suddenly have as much sugar as a candy bar. Mashed Potatoes (Russet Potatoes)

Potatoes were not introduced to New England in time for the first Thanksgiving, but they’re a regular at most Thanksgiving tables of the 21st century.

Touchdowns: Potatoes have gotten a bad rap with the low-carb craze, but, generally speaking, they’re a perfectly acceptable part of the meal. Potatoes contain vitamin C, vitamin B6, copper, potassium, manganese, dietary fiber and phytonutrients that have antioxidant activity.

Misses: Good potatoes go bad when they’re mixed with unhealthy ingredients for mashing, such as margarine (many contain trans fats) or an excess of salt. And instant mashed potatoes, the kind that come from a box, may be loaded with artificial flavors and sodium. Even homemade mashed potatoes are mostly starch, so they’re best eaten in moderation. Veggies

Thanksgiving would not be complete without an autumn “harvest” of seasonal vegetables. From a nutritional standpoint, you cannot go wrong with any vegetable–as long as it’s lightly cooked and not loaded with sauces.

Green Bean Casserole: Green beans contain lots of vitamin K for healthy bones and anti-inflammatory nutrients that may reduce the severity of asthma, osteoarthritis and rheumatoid arthritis. They also contain nutrients that have been found to protect the heart, prevent colon cancer, and support the immune system, skin and memory.

Green bean casserole usually contains cream of mushroom soup. If you opt for a typical variety, it could contain loads of sodium, preservatives and flavor-enhancers like MSG. You could make this healthier by choosing a natural variety of cream of mushroom soup, made without additives.

Broccoli/Brussels Sprouts: These belong to the cruciferous family of vegetables, which are known for their anti-toxin, cancer-fighting capabilities. Topped with a little lemon juice, butter or olive oil, they make an exceptionally healthy part of the meal. However, watch out for topping these veggies with processed cheese sauces. While a little real cheese sprinkled on top is OK, processed cheese sauces typically contain preservatives, artificial colors and flavors and may contain trans fats.

Asparagus: Asparagus is rich in folate, which fights birth defects and protects your heart. It’s also an excellent source of inulin, a special carbohydrate that helps the good bacteria in your intestines to grow and flourish. As with other veggies, eaten plain it’s a great choice–just watch out for processed hollandaise or other sauces that add calories, bad fats and additives.

Winter Squash: Winter squash varieties include butternut, acorn, Hubbard and turban. They’re rich in anti-cancer phytonutrients, vitamin A that protects against emphysema and folate. Resist the urge to add extra brown sugar or maple syrup to these squash — when cooked, most are already naturally sweet. Pumpkin and Pecan Pies Pecans can help lower cholesterol, but go easy on the sugar-filled favorite, pecan pie.

Like cranberry sauce, pumpkin pie was probably not part of the first Thanksgiving. They may have feasted on a pumpkin pudding, however, that would have been similar to pumpkin pie filling. Nuts probably were part of the first Thanksgiving, but a pecan pie as we know it today may not have been.

Touchdowns: Both of these pies have healthy aspects. Pumpkin has the health benefits of squash noted above, while pecans are one of the healthiest nuts around. Pecans are an excellent source of over 19 vitamins and minerals including vitamins E and A, folic acid, calcium, magnesium, copper, phosphorus, potassium, manganese, several B vitamins and zinc. Plus, a study from New Mexico State University found that eating 3/4 cup of pecans a day may significantly lower LDL (bad) cholesterol and help to clear the arteries.

Misses: As with any desert, these pies should be eaten in moderation as they do contain significant amounts of sugar. Also, if possible, you should make them yourself. Store-bought pies are typically loaded with trans fats, preservatives, corn syrup and low-quality oils. When you make your own, you know exactly what’s going into it and can choose higher quality, more nutritious ingredients.

With a few tweaks to the traditional recipes, your Thanksgiving meal can actually be quite healthy. Allow yourself a taste of everything, just watch your portion sizes, and, when the eating (and the dishes) is done, gather up a few friends and family members for a brisk stroll outside. A little fresh air, movement and conversation are the perfect ways to wrap up the meal.