Eat smaller amounts more often and spread them evenly across the day. This is like throwing wood on the fire, adding flames, keeping the metabolism running high.

Timing is everything. Practicing yoga on an empty stomach is important, so that your belly is free to twist and bend and your energy is brought to your practice and not shared in helping your body digest your last meal.  Wait till after your practice to eat, and if you are feeling the 'growling' sensation that just wont subside, have a few almonds, cashew or sunflower seeds before your practice. 

All carbs are not created equally. Think of sustained energy as opposed to increasing your blood sugar and then crashing.  Basmati rice, oatmeal, and barley are good examples of good carbs. 

Know your proteins. Your protein source should be about the size of a deck of cards. To find out your protein requirements, multiply your body weight by .8 and this will equal your protein needs/day. Then divide this number by 5 or 6 (depending on the number of meals per day) to see how much protein per meal. The less legs, the better.

Fats are fabulous! Fats are critical for good health. Eat unsaturated fats, not saturated. Unsaturated fats are liquid at room temperature. Examples are: olive oil, flax oil, canola oil, fish oils.

Build a meal intelligently. Have a combination of protein and carbs, preferably, with plenty of fiber. When you build your meal, you should have a protein source (deck of cards size), some brightly colored carbs that are rich in fiber (size of your fist), and you want to have some good fat, either from olive oil, flax oil, canola oil, fish oils.

Between meal snacks are a good thing. This keeps your metabolism running high and helps to control your appetite for when you do eat.

Make supplementation a daily routine. (multi-vitamin and antioxidant)

Don’t drink your calories. Just by eliminating high calorie drinks, you can lose weight.

Stay hydrated with water and/or herbal tea. Drink water to keep your appetite accurate. Water is necessary for the metabolic pathways to function correctly.

your guide to eating out
· Order from the appetizer menu where portions are better sized for one serving.

· Choose baked, broiled or grilled options instead of fried or breaded varieties.

· Estimate your portions to track how much you are eating. An ounce is about the size of 4 dice and 3 ounces of meat is similar to the size of a deck of cards.

· Ask for dressings, sauces and toppings on the side and choose vinaigrette- based salad dressings over creamy ones.

· Drink low or no calorie water, herbal tea or black coffee rather then soft drinks and alcoholic beverages… It’s easy to drink a lot of calories without realizing it.

·Ask for your water with “no ice”. This allows your digestion “fire” to not be put out.

· Pack snacks for your day. Examples are nuts, seeds, fresh fruit and yogurt. So, when you get to your meal, your in control, to eat in moderation and enjoy your company.

· If you end up eating an unhealthy meal, make the rest of your meals healthy.

· Share treats with others. Often how much you are eating is a bigger problem then what you are eating. Take time to enjoy a single portion so that it truly satisfies you.