Take a deep breath. Relax. Let me open up a whole new world called meal planning.



I am a firm believer in not restricting my clients or my readers so severely they loathe the thought of sitting down for a meal. I am of the mindset you can still eat what you enjoy and be fit. You may have to learn to eat a few new things, however.

7) Lets begin with sweets.

I like part of this strategy. I think you should have certain sweets you crave or are your “targeted sweets." Then you can pick certain nights to have them. This way you know you will get that favorite cookie, ice cream or piece of pie. If you are trying to lose weight you are going to need to be a little picky about what sweets you eat and how often you are eating them.

This will give you a sense of control and allow you to indulge your sweet tooth at the same time.

This is one I really need to work on. In the past I would be done with my meal before my wife finished saying grace...just kidding. I did eat fast though.

Enjoy the experience. Have a conversation with someone at the table. Savor the food and the moment.

5) Plan your next meal after you are done eating.

You are most likely in the kitchen and can take a survey of what you could potentially eat.

If you ate too much or decided to go with the cookie at lunch, you will need to adjust the next meal anyway.

If you eat every 3-4 hours throughout the day, you won’t be “starving" all the time.

3) Three meals and 3 snacks a day.

Stick with the protein and carbohydrate ratio you will see in the next “Hip-Bit.

2) 2.5 to 1 carbohydrate to protein ratio. (2.5 grams of carbohydrates for every 1 gram of protein).

Proteins are basically meat, fish and nuts. Carbohydrates are basically breads, pastas, fruits and vegetables.

Don’t be afraid of the carbs; they will help with recuperation and your energy needs.

Food is fuel for the body, it makes it go-just like gas for a car.

Look at food as the fuel to help you reach your fitness goals. Feed it well.

Your entire body is made of water. It is a great fuel for the body.

Water will help with your energy levels by keeping you hydrated.

5 to 1 ounce of water for every pound of bodyweight.

Have fun with your meal planning in 2006!