The Trilogy: Skills, Motivation and a Paradigm Shift from "diet" to "lifestyle."

Weight loss is a journey. There will be ups, downs and plateau's. Last week during the "Chew and Chat" sessions I defined weight loss as "a set of skills that can be applied over and over again to become a new lifestyle." Although willpower, hope and motivation are important, they will carry you about two weeks. Consider adopting a weight loss philosophy that contains a trilogy: (1) skills, (2) motivation and (3) paradigm shift from "diet" to "lifestyle."

The trilogy is powerful for many reasons. It implies that you have control over your weight loss journey, overall health and room for moderation. A healthy lifestyle eliminates thoughts like good, bad, right, wrong, success or failure. In my opinion and experience, all or nothing thinking is a significant contributor to relapse or complete cessation of the program. It takes 3,500 calories to lose 1 pound. One high calorie meal, day or even weekend is not going to undo all of the hard work you have completed thus far. When you find yourself stuck in all or nothing thinking consider this: IF YOU LOST 10 POUNDS, YOU HAVE BURNED 3,500 CALORIES. YOU WOULD HAVE TO EAT 68.6 BIG MAC'S TO UNDO ALL OF THAT HARD WORK! When you stumble, stop the negative thoughts, put them in past and move forward.

Snack Menu Ideas

Snacking can contribute a significant amount of calroies and stall weight loss if poor choices are made. Try these snacks that are 150 calories and under

• 1 serving low fat yogurt and 8 almonds
• ½ cup 1 % cottage cheese with 1 piece of fresh fruit
• 4 tbsp. fresh hummus with chopped vegetables
• 1 small apple with 1 tbsp peanut butter
• 3 tbsp. low fat granola and 1 serving low fat yogurt
• 3 cubes low fat cheese and 1 small apple
• ½ cup edamame (soybeans in the pod)
• 1 hard boiled egg and 1 piece of fresh fruit
• 3 oz. of deli meat wrapped around string cheese
• 1 serving vegetables and 2 tbsp. low fat salad dressing

Lunch and Dinner Menu Ideas

When making meals think of meat as a side dish and fruits/vegetables (produce) as the main entree. Last week in the chew and chat session we discussed using the 1/4, 1/4, 1/2 rule. One quarter of the plate should be meat, one quarter starch and try to fill half of the plate with produce. Try these lunch and dinner choices each 500 calories or under.

• 5 oz. canned chicken or tuna with 2 tbsp. low fat mayo, 6 triscuits, 1 piece of fruit, 1 string cheese
• Garden burger on a whole wheat bun with 1 slice low fat cheese, 1 cup garden salad with 2 tbsp low fat dressing
• ¾ cup refried beans or 1 black bean burger with shredded low fat cheese, salsa, and low fat sour cream. Serve on shredded cabbage or lettuce.
• 1 whole wheat pita with 4 oz. deli meat (turkey, ham, or chicken) with low fat cheese, mustard, lettuce, and tomato. Choose a piece of fresh fruit as a side.
• 1 can turkey or vegetarian chili with 2 tbsp low fat cheddar cheese.
• 3 oz. grilled or baked chicken with 1 cup steamed or roasted vegetables, ½ baked potato with 1 tsp. butter.
• 3 oz. baked or grilled fish with ½ baked sweet potato and 1 cup steamed vegetables.
• 3 oz. grilled salmon with 1 cup steamed vegetables with ½ cup brown rice.
• 2 tacos made with soft corn tortillas, 5 oz. ground turkey, 2 tbsp. shredded cheese, lettuce, and tomato.
• 4 oz. meatloaf with 1 cup steamed vegetables, ½ cup quinoa.
• 1 ½ cups fresh spinach with 3 oz. chicken breast, 1 tbsp. nuts, add your favorite veggies and 2 tbsp. low fat salad dressing.
• 1 to 1.5 cups Lentil soup, Black Bean Soup or Vegetarian Chili top with ¼ c. low fat cheese. Serve with favorite veggies on the side.
• Whole wheat pita pizza: ¼ c. pizza sauce, 2 tbsp. low fat cheese, and add plenty of fresh veggies. Kids love this one! Prepare it as a family.
• 3 turkey meatballs with ½ cup tomato sauce with 1 cup whole wheat pasta.

Breakfast Menu Ideas

Breakfast does not have to be boring. Each of these breakfasts is 350 calories and under. If you are no a breakfast eater no worries, you can use any food you like for breakfast. Make a peanut butter and jelly sandwich or any other healthy foods you like!

• 2 scrambled eggs and 1 piece of fruit and 1 slice whole wheat toast with 1 tsp. jelly
• 1 packet plain oatmeal with 1/2 cup blueberries and 1 small serving of almonds
• Fruit and Yogurt Parfait: 3 oz. low fat granola with 6 oz. low fat yogurt and ½ cup raspberries
• Fresh fruit smoothie with ½ cup fresh strawberries(or your favorite fruit), 1cup skim milk, and 1 scoop protein powder
• 1 cup Kashi cereal with ½ cup skim milk and 1 banana
• ½ cup part skim ricotta cheese and 1 cup berries
• 1 slice whole wheat toast with 2 tbsp peanut butter topped with 1 serving dried fruit
• 2 egg whites with 2 tbsp low fat cheddar cheese with 2 slices Canadian bacon
• 2 veggie breakfast patties and 2 egg whites, ½ whole wheat English Muffin, 1 piece fruit
• 2 slices turkey bacon and 2 egg whites, 1 whole wheat English muffin
• ½ cup 1% cottage cheese with ½ cup canned pears, 1 slice whole wheat toast and 1 tsp. peanut butter