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Tips to Avoid Weight Gain During the Holidays
 The holidays are around the corner, which typically leads to weight gain.
Research shows that people typically gain about a pound during the six weeks from Thanksgiving to Christmas, which doesn’t sound like a lot. The problem, according to reports, is that most people have a hard time losing that pound and it becomes part of the mid-life weight gain that can derail good health.
An article published online in Health Magazine offers tips to help jump-start your motivation for a healthy and active holiday season.
Plan a Walk After the Meal
Let people know early on at your Thanksgiving celebration that you plan to take a walk after the meal. It’s a way to enlist others to join you, and will help you stick to the plan with others on board. A brisk walk will help burn some calories and may help you turn down a second piece of pumpkin pie.
Change Your Focus
Rather than obsess over the food at Thanksgiving, focus attention on the entire celebration, including the once-a-year sights, sounds and people at the event. Instead of sampling each and every appetizer before dinner, walk around and catch up with family and friends.
Plan a Workout Date the Next Morning
Instead of feeling bloated and lethargic the day after Thanksgiving, schedule a fitness date with a friend for that morning. Including a workout buddy can keep you committed to show up. Planning to burn off the extra calories lets you have the splurge without the guilt. Plus, the thought of an early-morning workout might keep you from having too many glasses of wine during dinner.
Volunteer to Help Clean Up
Instead of picking at the leftovers or helping yourself to another dessert, offer to help with clean up. The host will appreciate the gesture, and physically removing yourself from the table will help take your attention away from the food. Cleaning up also helps burn some calories.
Know When to Stop Eating
Thanksgiving is one of those holidays when people plan to eat until they are stuffed to the brim. Instead of seeing how much you can eat, serve yourself a small, golf-ball-size serving of everything you want — no restrictions — but have only enough to satisfy your stomach without overdoing it.
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 November ALTRUM NEWS
Protein Remains Popular Choice for Health
Although debate continues about what constitutes the right combinations for carbohydrates and fats in the human diet, protein is consistently reported to be beneficial for a number of positive effects. The November issue looks at the benefits of protein for weight management, and several other positive ways it impacts the human body, based on research reported by Nutritional Outlook, a nutrition industry publication.
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Four Foods for Cell Protection — Inside and Out
Studies show that eating orange-colored vegetables and fruits may help fend off cancer and heart disease while protecting your vision, immune system and skin. These fall foods promote flawless skin, as well as prevent cell damage from oxidation that occurs with aging and long-time exposure to environmental pollutants.
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Pumpkin has a high content of vitamin A, retinol and beta-carotene to help prevent wrinkles and aging skin. Pumpkin is also high in vitamin B3 – great for dry skin. This versatile vegetable also inhibits the transfer of pigment to skin cells, minimizing dark spots. Vitamin B3 increases production of both fatty acids and ceramide. These two key components keep the protective barrier of your skin strong so that it can keep moisture in.
Nutritional Profile: Pumpkin is a good source of Vitamin E (Alpha Tocopherol), Thiamin, Niacin, Vitamin B6, Folate, Iron, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Riboflavin, Potassium, Copper and Manganese.
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Pumpkin seeds offer a great source of vitamin E. They have the most diverse forms of vitamins, including alpha-tocopherol, gamma-tocopherol, delta-tocopherol, alpha-tocomonoenol and gamma-tocomonoenol. They also are loaded with zinc, sulfur and omega-3 fats; the seeds heal, nourish, restore and hydrate the skin. They can also repair blemish marks when you’ve had a breakout. The best way to get all of the nutrition from these mighty seeds is to eat them raw. Their delicate fats are destroyed when exposed to too much heat.
Nutritional Profile: Pumpkin seeds are a good source of Vitamin K, Iron and Copper, and a very good source of Magnesium, Phosphorus and Manganese.
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Carrots contain a high level of beta-carotene which helps maintain youthful and vibrant skin. Beta-carotene acts as an antioxidant to cell damage done to the body through regular metabolism. It helps slow down the aging of cells. Vitamin A and antioxidants in carrots protect the skin from sun damage. Vitamin A prevents premature wrinkling, acne, dry skin, pigmentation, blemishes and uneven skin tone.
Nutritional Profile: Carrots are a good source of Thiamin, Niacin, Vitamin B6, Folate and Manganese; a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K and Potassium.
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Winter squash is another deeply-colored vegetable that provides beta-carotene. Winter squash is also high in vitamins A, C, zinc, iron and fiber without a lot of calories. A 1-cup serving provides nearly half the recommended daily dose of antioxidant-rich vitamin C. Winter squash also helps brighten, heal and protect skin from free radicals.
Nutritional Profile: Winter squash is a good source of Vitamin E (Alpha Tocopherol), Thiamin, Niacin, Vitamin B6, Folate, Calcium and Magnesium, and a very good source of Vitamin A, Vitamin C, Potassium and Manganese.
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Superfood Phytonutrient Support Provides Essential Plant Nutrients
 Vegetables supply high levels of health-supporting phytonutrients for our bodies. Sometimes, it’s hard to consume the daily requirements for good health. That’s why supplementing with nutrient-rich, concentrated vegetables, as found in Superfood Phytonutrient Support, can provide health-enhancing phytonutrients. This formula is packed with phytonutrients naturally occurring in vegetables and deep greens.
Phytonutrients nutritionally support healthy, normal function and structure in the entire body such as joint comfort and ease of mobility, antioxidant activity that provides cell protection and good general health.
Some of the phytochemicals in Superfood Phytonutrient Support include flavonoids, sulforaphane, indoles, methyl groups, lycopene and the carotenoids. Superfood Phytonutrient Support contains nine super-vegetable concentrates including broccoli, tomato, spinach, carrot, cauliflower, kale, beet, brussel sprouts and celery.*
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* These statements have not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure or prevent disease.
Please check with your physician when using prescription medication in combination with food supplements.
ALTRUM News brings you the most recent information on ALTRUM nutritional supplements and how nutrition helps maintain youthful vigor, health and mobility — plus much more.
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