Hi i was writing to see if you could help me get on the right track. I need a helping hand on getting the right foods and amount. please help Leeann Missouri

1) Eat within one hour of waking up, this can be a healthy snack if you do not have the time to make breakfast while tending to the baby. Some easy breakfasts would be:
2) Drink at least 8-10 glasses of water per day
3) Exercise at least 30-40 minutes 5 days a week. This can be as simple as a brisk walk. Try to keep moving without stopping until you are at the end of the exercise duration so you can burn as much fat as possible.
4) When choosing your foods, try to use lean proteins (serv. size of your palm) such as fat free dairy, poultry, egg whites and fish. For your carbs try to eat whole natural sources that come in their own packages such as fresh fruit and veggies. Rice, potato and pasta are ok...just keep an eye on your portions...it should be approximately twice the size of your protein.

Portion sizes should be as follows:
Protein: The size of your palm.
Carbohydrate: Double the size as your protein...visually, take your fist and wrap your opposite hand around it...that would be approximately your carb portion. This is only for starches and fruits. Green and red veggies should be eaten with most meals and I add them in addition to my “carb” portion. They are packed with nutrients and they are low in calories so eat them as much as you wish as long as they are prepared without oil, butter or heavy sauces.
Fat: the size of a bottle cap
**For a snack, cut all the portions in half.

Here are some examples:

Grilled salmon, steamed brown rice, drizzled with EVOO and seasoned with all the fresh herbs and spices you love

Extra lean ground turkey, cooked pasta, and any low fat sauce

Filet mignon, baked potato

Grilled fish and steamed rice

Sushi

Baked yam, split in half, spread with natural peanut butter, topped with low fat cottage cheese and drizzled with honey

Fat free cheese and veggie sandwich on whole-wheat

Egg white scramble, 1 piece of whole-wheat toast, 1 medium piece of fruit

Plain yogurt, 2 handfuls of berries and 1 tablespoon of flaxseeds

You can find more information at my website.

Good luck to you!