Meal Plans:


•Snacks For The Day:
Peanut butter and sliced apples,tuna or chicken salad,cottage cheese with
fresh fruit,nuts with yogurt-all of these dynamic duos pair a protein source
with a carb for that perfect balance that will keep your body fit and lean
and ready for anything. Eat the first snack two hours after breakfast and
the 2nd snack 3 hour after lunch.



•Dinner Dynamics:
Skip the rice,potatoes,pasta and bread.Limit your carbs to green vegetables,
salads and one source of protein-steak,tuna,chicken or fish.I recomend eating
fish at least 2 or 3 times per week to integrate the good fats into your
daily meal plan.



•Dessert Danger:
I'm not one of those women who craves chocolate-that's one less temptation
for me to worry about! My rule of thumb is that it's okay to satisfy chocolate
cravings by eating very small amounts.

Look for low-cal desserts to mix into your diet, puddings,jello and ginger snaps.



•Cheat Meals:
It's okay to eat what you want on the weekend as long as you don't get carried
away with quantity.Don't eat 10 slices of pizza,but two slices of pizza won't hurt
a bit.That's fine. Go out for breakfast. Eat pancakes. Don't be too hard on yourself.



•THE "I NEED TO GET LEAN IN A MATTER OF WEEKS FORMULA:
All of what we've talked about still applies, but up the protein and decrease the
carbs.I'm not an advocate of short-term solutions,but I realize that circumstances
may dictate that you need to lose weight quickly to fit into a small dress for a
special event like a wedding. Limit starchy carbs to once or twice per day.

Go with one-half a cup of oatmeal for breakfast and one-half cup of brown rice
for lunch. Get rid of the pasta and the bread. Eat fruit once -not twice-per day.
A 120-pound woman should take 100-120 grams of protein and limit carbs to
50-75 grams daily. Protein increases should be small and reasonable-say,two
teaspoons of peanut butter instead of one teaspoon for a late-night snack
And keep an eye on fat intake,cut it back to 20-30 grams daily.

Stay with this low-fat plan until you reach all your goals,but be sure to schedule
a cheat meal once per week to keep you sane and motivated!



• Weight Loss • Nutrition For A Healthy Lifestyle •