More than likely you've heard the saying: You are what you eat.

It's something Liz Montalbano believes wholeheartedly.

"I've tested it," she says. "When I eat starchy white processed food, I bloat. It's like my body conforms to the texture of what I'm eating, whether it be a bagel, piece of pizza or Italian bread - which I love to death by the way."

Montalbano says when she eats lean protein, greens and fruit her body feels light.

"My ring floats around my finger," she explained with a smile. "My jeans are comfortable and a little loose. My stomach is flat."

People need to realize that there are two key elements to consider when you think about food. It's what you put in your mouth and when you put it in your mouth.

"Yes, it's that simple," Montalbano says. "Think of your body as a roaring fire in a fireplace. To fuel the fire you use wooden logs."

"As the fire begins to die down, you put more logs in to rev it up," she says.

Think of your body as the fire and the wood logs are food.

"When your body burns up all the food you've put in it, it needs more to continue to work for you," Montalbano explained. "So what do you do? You eat and put more in."

"Now, if you train your body to burn food every couple of hours, you will in turn increase it's metabolism and it will eventually learn to burn automatically on its own."

Understand that by eating every two to three hours you are training your body to burn off energy (calories) and increase its metabolic rate. This is how you obtain a lean body. Feeding your body fatty processed foods will not work.

"So the key is what you feed your body," she says. "And that's where I come in. I will put you on a food program that is catered to your daily life."

Montalbano says her food program is designed to work within the limitations of daily activities in life including your job and the kids.

"Believe it or not, most of the failure behind an unsuccessful 'diet' is the lack of preparation and thought behind it," she says. "I hate that word by the way – diet"

"Remember I said that I do everything consciously? This is the key."

Montalbano insists that it's all in the set up and approach.

"I'm realistic," she says. "I will coach you through this. And eventually it will become automatic. Trust me. "