Now, you may be asking yourself how eating 5 times a day could possibly be good for you! This eating plan, of course, consists of good, healthy foods along with goods habits- you cannot eat pizza 5 times per day to be a lean, mean working machine. The only thing you would be is a big blob of blubber! Foods high in carbohydrates, like pizza, drag you down, bloat you and deplete your energy. It is time for you to change your habits and start eating light and healthy.

Your first step to change your lifestyle and your eating habits is to start the day with a good healthy breakfast. Your body needs source of protein and carbohydrate at breakfast. (see examples at end of page for recipe ideas). Continue your day eating a good source of protein, carbohydrates and some fats every 3-4 hours. Do not let your body go more than 4 hours without food as you may slow down your metabolism.. What we are working towards is to raise your metabolic rate so you can burn calories all day long. Drink plenty of water before and after meals and throughout the day to curb your appetite. You want to flush out any toxins and excess fat in your body.

Try to plan your meals with the foods you enjoy. If you do not like tuna, do not force yourself to eat it. You will never stay consistent if you are dreading what you have to eat. Eat your meals slowly while sitting down. Too many of us eat on the run, standing in the kitchen or in the car. We do not give our bodies the chance to tell our brains we are satisfied and as you know, if you are not satisfied, you might over eat.

There are going to be days that you might "falloff the bandwagon." For example, you might eat a high fat meal or overeat at dinner. If this happens, do not give up- just get right back on your eating plan the next day and your body will not be affected. If you thrown in the towel, that is where you get into trouble. If you make a mistake at work, you don't just quit your job -you correct it and move forward. Remember, quitters never win and winners never quit.

Here are some tips to follow if body fat loss is your goal:

• Have your food steamed, baked, broiled or roasted.
• Eliminate any rich, thick sauces and soups such as bemaise, hollandaise, alfredos and sauces (marinara is a better choice).
• Eliminate butter all together.
• Eat smaller portions- more often- never stuff yourself.
• Share dessert- do not eat the whole thing by yourself!
• Learn to just have a taste- if it is a food you cannot resist, stay away from it all together.
• Chew gum while baking- especially during the holidays.
• Ask for your salad dressing on the side- dip your fork in for taste.
• Do not go out to dinner starved- this will lead you to over eat. Drink water before your meals.

Supplements continue to appear on the market, claiming to be the answer to all nutritional and weight control needs, but are some better than others?

Supplements are neither regulated nor tested by the government for safety or effectiveness. Consumers need to pay agreat deal of attention and do some research before buying supplements. Here are tips that might help you spot questionable products.

Avoid products that…

• Promote quick-fixes or guaranteed cures
• Tout “all natural” aspects. Many harmful compounds are “all natural.”
• Lack research to support their claims.
• Attempt to impress you by using hard-to-understand medical terminology.
• Are special deals or available for a limited time only.
• Make unrealistic claims.

Consumers can also verify supplement companies through the Better Business Bureau or by searching government Web sites.

Consult with your physician or a registered dietitian about supplements before using them.

Did you know if you consume 100 fewer calories per day you could lose 10 pounds in a year? If you burn another 100 calories every day through exercise, you could lose up to 20 pounds per year.

Here are some easy ways to cut 100 calories per day:

• Put mustard instead of mayo on a sandwich.
• Try a “light” or fat-free salad dressing instead of regular.
• Substitute Canadian bacon for regular bacon.
• Eat fresh fruit instead of juice or dried fruit.
• Order thin crust pizza instead of pan pizza.
• Order your coffee “skinny” — with skim milk instead of cream.
• Use a smaller bowl for your morning cereal.
• Drink club soda with lime instead of regular soda.

Burn 100 more calories with these ideas:

• Set your alarm 15 minutes earlier and go out for a morning walk.
• Stand up and walk around while on the phone at work.
• Take your kids out for a bike ride after dinner.
• Join a tennis league and play several times each week.
• Go for a 15-minute walk on your lunch break.
• Get off the subway or bus a stop earlier and walk the extra distance.

Variety, enjoyment and flavor are key components to healthful meals. When you think chicken, how does it measure up?

Chicken offers tremendous versatility due to its very mild taste. Chicken can be roasted, baked, oven fried, grilled, stewed or even microwaved. For variety, season chicken with different herbs such as tarragon, chives, or basil, try teriyaki, parmesan, lemon, cajun, or BBQ.

Boneless chicken breast cooks quickly and makes a great addition to salads, pasta, stir-fried vegetables, or mixed with fruit for chicken salad. To enjoy chicken safely, cook until it reaches 160 degrees farenheit or until juices run clear. If there are leftovers, wrap them tightly and store in the refrigerator for no longer than three to four days or in the freezer for up to four months.

If you are tired of plain chicken, experiment with new seasonings or use the many different summer vegetables to flavor-up chicken.