Dr. Eli712 discusses nutrition and healthy eating habits.* *not exactly visit us at: www.youtube.com

Now that Halloween is over and all the candy is eaten, the grocery and department stores are already filling themselves up with the next holiday temptations. Whether it is Thanksgiving or Christmas, a big part of the celebration will probably center on fatty foods and drinks. Even the healthiest eaters are prone to cast aside their good habits for another plate of turkey with gravy and an extra piece of pie. 

If you are determined to maintain a healthy diet throughout this party season, there are ways you can stick with your weight loss program without feeling left out. Nothing is worse than passing on your favorite holiday treats. After all, they only come around once a year, right? Instead of missing out, simply change the way you approach the temptations. Here’s how…

Healthy Habit Maintenance Tip #1: Use A Smaller Plate
Sometimes it is not what is on a persons plate that makes them gain weight, but rather the big portion they give themselves. One tradition you can do without is stuffing yourself until your belt buckle bursts. Portion control is key to losing weight no matter what time of year you make healthy eating goals.

Instead of giving up your favorite holiday foods, simply use a smaller plate and eat less. Wait at least two hours before you go back for seconds and sip on a few cups of hot herbal tea in the meantime to keep you feeling satisfied. Losing weight does not have to be the chore that most people make it out to be.

Healthy Habit Maintenance Tip #2: Alter Recipes
If you are the person in your family who is doing all of the cooking, you have the upper hand. Using low fat ingredients like egg substitute, applesauce for oil, reduced-fat cheeses and fat-free sour cream will go virtually unnoticed by you and your guests. The more colorful you can make your plate with fruits and vegetables, the healthier you will eat.

Just because your grandmother used to drown everything in fatty butter and gravy does not mean it is a tradition you need to carry on with. Just remember not to snack all day long while you are cooking and then eat a huge meal. Many times it is the cooks who gain more weight than the customers because they do not realize their fingers are constantly grabbing for samples.

Healthy Habit Maintenance Tip #3: Eat Before You Go
Do not arrive at parties on an empty stomach unless you want to end up overeating. Many times when you attend a party, the food is different from what you normally eat and you will be tempted to sample everything new that you see. Going to a holiday party empty stomach is like letting a child loose in a candy store.

Drink a healthy protein shake before you go, or a nice big glass of ice water. There is no harm at trying new things, but making sure your tank is half full before you go will allow you to make decisions based on your stomach and not on your eyes. You will probably still want to sample that 5 cheese and salsa dip, but you won’t want to eat half the bowl.

Healthy Habit Maintenance Tip #4: Keep Yourself Active
One of the key components to good health is exercise. We all know it and it is more important over the holidays than any other time of year. Most people promise to join a gym after the holidays, but the problem with that is how they live during the holidays. They eat more than usual and when judgement day comes, they have their work cut out for them.

You can find ways of moving around more without going to the gym before New Years Resolution time comes around. Offer to do the dishes after Thanksgiving instead of plopping yourself down on a recliner in front of the TV. Grab a long lost relative during a party and walk around the block. The more you move around, the more calories you will burn.

Healthy Habit Maintenance Tip #5: Forgive yourself
If you do surrender to temptation, forgive yourself and get back on track the next day. One overindulgent evening will not destroy all the previous days that you maintained your healthy habits. Holidays are usually more about one day though, so make sure that you do not make a habit of spending every evening at a different party filling up on junk food.

The key to losing weight and maintaining an ideal weight is leading a healthy lifestyle. This means you are making healthy choices about what you eat and you are keeping yourself active with daily exercise. It also means that you should not give up the things you love just because you are afraid to gain a pound. Tomorrow is always a new day, but the choices you make the night before can dictate how your new day will go for you.

Removing pork from your diet is a big step to reducing disease and enjoying better health. Studies reveal that in addition to cholesterol found in pork, it also contains a number of toxins and contaminants which are associated with human poisoning

Egg is an important protein food comparable to protein in meats, fish and poultry. It contains practically all the vitamins except ascorbic acid and important sources of iron, phosphorus.

If you have a family history of arteriosclerosis (a disease affecting the arterial blood vessel) and coronary heart disease (also called coronary artery disease), you should avoid or limit your intake of foods rich in cholesterol such as organ meats ; brain, kidney, liver, eggs, shell-fishes like crabmeat, lobster, oyster, milk and milk products.

Saturated fats found mostly in animal foods increase the amount of cholesterol in the blood and increase the risk of heart disease. The main sources of cholesterol are eggs, liver, and meat.

Saturated fats found mostly in animal foods increase the amount of cholesterol in the blood and increase the risk of heart disease. The main sources of cholesterol are eggs, liver, and meat.

Chicken, fish, nuts and beans or legumes provide zinc, magnesium and iron which, along with protein, are used by the body in creating hemoglobin and lean body tissue. These foods can also contribute to a elevated intake of saturated fat, so chose lean cuts of meat like flank or round steak, pork tenderloin, ham and leg of lamb. Skip the skin on chicken or turkey to avoid much of the fat and cholesterol.Limiting your fat intake to less than 30% of calories goes a long way to protect you from life threatening diseases. As there is some fat in dairy products and meat, chicken and fish; you are better off to avoid adding fat to your food.

Fats that are essential to good nutrition (like linoleic acid), are found in ample amounts in whole grain breads, cereals and vegetablesNon-dairy sources of calcium are salmon, sardines, dates, oranges, pinto beans, broccoli, kale, and calcium fortified juices, breads and cereals.

Most meat and poultry choices should be lean or low-fat. Fish, nuts, and seeds contain healthy oils, so choose these foods frequently instead of meat or poultry.

Liver and other organ meats are high in cholesterol. Egg yolks are also high in cholesterol, but egg whites are cholesterol-free.

Processed meats such as ham, sausage, frankfurters, and luncheon or deli meats have added sodiumThe leanest beef cuts include round steaks and roasts (round eye, top round, bottom round, round tip), top loin, top sirloin, and chuck shoulder and arm roasts

The leanest pork choices include pork loin, tenderloin, center loin, and ham. Boneless skinless chicken breasts and turkey cutlets are the leanest poultry choices. Women who may become pregnant, pregnant women, nursing mothers, and young children should avoid some types of fish and eat types lower in mercury

People who scramble Egg, boil, or poach one for breakfast — versus eating a bagel with the same number of calories — bypass junk-food cravings and eat fewer calories for at least 24 hours, without even trying

Healthy Choices:

Meats Lean cuts:ham, lamb, pork, veal

Lean ground meats: beef ,pork, lamb

Organ meats: liver ,giblets

Eggs: chicken eggs, duck eggs

Poultry: chicken,duck, goose,turkey,ground chicken and turkey

Nuts & seeds :almonds ,cashews, hazelnuts (filberts), mixed nuts ,peanuts, peanut butter,pecans, pistachios pumpkin seeds, sesame seeds, sunflower seeds ,walnuts

Dry beans and peas:Black Beans ,black-eyed peas ,chickpeas (garbanzo beans)falafel, kidney beans, lentils, lima beans (mature) ,navy beans ,pinto beans ,soy beans, split peas,tofu (bean curd made from soy beans) ,white beans

Fish Finfish:catfish, cod flounder ,haddock ,halibut, herring, mackerel ,pollock, porgy ,salmon, sea bass ,snapper, swordfish,trout, tuna

Shellfish: clams ,crab, crayfish,lobster ,mussels ,octopus ,oysters ,scallopssquid (calamari) shrimp

Canned fish: anchovies, clams ,tuna, sardines

Tips for Healthy eating:

Select fish rich in omega-3 fatty acids, such as salmon, trout, and herring, more often

Choose extra lean ground beef. The label should say at least “90% lean”. You may be able to find ground beef that is 93% or 95% lean

Buy skinless chicken parts, or take off the skin before cooking

Choose lean turkey, roast beef, ham, or low-fat luncheon meats for sandwiches instead of luncheon meats with more fat.

Trim away all of the visible fat from meats and poultry before cooking.

Broil, grill, roast, poach, or boil meat, poultry, or fish instead of frying

Drain off any fat that appears during cooking.

Skip or limit the breading on meat, poultry, or fish. Breading adds fat and calories. It will also cause the food to soak up more fat during frying

Choose and prepare foods without high fat sauces or gravies

Choose fish rich in omega-3 fatty acids, such as salmon, trout, and herring more often for lunch or dinner.

Choose dry beans or peas as a main dish or part of a meal often

Check the Nutrition Facts label for the saturated fat, trans fat, cholesterol, and sodium content of packaged foods

Cook foods to a safe temperature to kill microorganisms. Use a meat thermometer, which measures the internal temperature of cooked meat and poultry, to make sure that the meat is cooked all the way through.

Avoid raw or partially cooked eggs or foods containing raw eggs and raw or undercooked meat and poultry.

Processed meats such as hams, sausages, frankfurters, and luncheon or deli meats have added sodium.

Check the ingredient and Nutrition Facts label to help limit sodium intake.

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How should I use the treadmill for optimal fat and weight loss? How many mph hour should I go and for how many minutes? Can I do this every day?
I am currently on a 1200 healthy diet. I watch what I need.
I am a female and about 5’9 tall. I need to lose about 15-20 lbs to be at my ideal body weight.
How long will it take me to achieve my goal with my diet, cardio, and some weights?

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