You just got engaged and you are planning your wedding-

What is the first question all brides ask themselves? How will I look on my wedding day and will I fit in my dress? Should I start dieting now or crash diet 1 month before?

For those of you with time before your big day I recommend a few small lifestyle changes so you don’t have to go through the whole DIET AND EXERCISE torture..

Lets start with the basics. Every bride on her wedding day wants shapely arms with no flab, a flatter belly and no back fat hanging over the back of her dress. Your hips and thighs wont be showing BUT… we will address those areas also for your honeymoon.

If you have health issues then please contact your physician and a registered dietitian for the proper guidance with your nutritional needs. What I will be writing about is for the average healthy individual.

Today we are going to start with the basics- healthy nutrition. (notice that I did not say DIET) In order to keep you healthy and energized you will need good basic healthy choices with your food intake. First I will state watch your portion sizing. Living in New Orleans it is so easy to over eat. Portion sizes when eating out are usually 2-3 times if not more than what a single portion size should be. New Orleans is also known for their sauces and roux’s which are added to almost all menu item. You can go into any restaurant and ask for the sauces to be served on the side. This way you can drizzle the sauce on your food and still obtain flavor with out dousing your food with lots of additional calories.

Cut up your food into small bite size pieces and sip on water with every bite. It does take time for the brain to register with your belly when you are content (notice I did not say full). The best thing for you to do is to break up your meals into 6 smaller meals during your day. This means that you will constantly graze throughout your day and not be hungry verses eating a larger meal and then feeling tired afterward while your food is being digested. Smaller meals more often will help you stay energized through out your busy days.

You can start your meals with a salad and again ask for the dressing on the side. You be in control and add less than a portion size which most of the time is 1-2 tablespoons. (the restaurants add quite a bit more) That is where some of your hidden calories come from. “but all I did was eat a salad” You forgot to count in the additional calories and sometimes that adds up to a few hundred for the dressing alone.

You can also have an appetizer as your main course. For the most part your appetizer is your single portion size. If your items are deep fried you can ask for them to be baked or grilled. In New Orleans there isn't a weekend that doesn’t go by where a crawfish boil isn’t happening, and those spices contain large quantities of salt. For some individuals you are talking about an instant 5-8 pounds of water weight gain.

Mom always told you to eat your fruits and vegetables. Well mom is right. They are your fillers. During your main courses – lunch and dinner ¾ of your plate should be veggies. A portion of protein and a portion of carbohydrates are a must. (we can get into the whole carb thing but to keep it simple. Complex carbohydrates are your friend and your mental and physical energy sources. By eating portion sizes you will not be over eating your carbohydrates.)

Your in between snacks should include a small piece of fruit and a small portion of protein. (1-2 ounces) By eating these smaller portions you will not be hungry. Think of your 3 PM slump time. How many of you are grabbing coffee, coke or candy and doughnuts for that pick me up. Also think about when you are trying to prepare dinner. How many of you are snacking on crackers and chips while preparing dinner. If you had your 3 pm snack of Protein and a piece of fruit you will not be starving when preparing dinner and you wont be overeating. You will just be ready for your next meal.

Drink water through out your day. This will also help in curbing your appetite. Please do not skip meals. If you do skip a meal you are telling your body to hold on to your body fat. Your body doesn’t know when your next meal is going to be so you are messing up your metabolism. I have heard from many that they skip breakfast. They don’t wake up hungry. Breakfast starts your engine and gives you energy for the start of your day. If you do not eat on a regular basis start out slowly. Don’t try to down an entire meal. A slice of whole wheat bread and some Low Fat cheese or a portion of peanut butter is a good way to start your day.

This is just the beginning. Every month I am going to touch on a topic and help you to achieve the results you are looking for on your very special day. Next month we will start with tightening up your arms and reducing your arm flab.

I can always be reached at Ellen@isobreathing.com with your questions and concerns.

Ellen Miller is a certified Fitness Practitioner and Personal Trainer. She has been teaching lifestyle changes for over 25 years. Her website is IsoBreathing.com. Ellen writes and produces fitness DVD’s and has a new CD Total Body Relaxation. Don’t forget to sign up for her monthly newsletter.