Diets have never worked for me. Counting calories? Forget it. I have never had luck with counting calories. If I feel "pressure" to only eat a certain number of calories per day, I quickly fall off the wagon and end up eating twice as many calories as I should. I don't like feeling restricted when it comes to eating because I absolutely LOVE food. I love cooking, baking, and savoring scrumptious, whole, organic food.

When I came across the 80/20 Principle in The Body Ecology Diet (www.bodyecology.com) book by Donna Gates, I found the key to feeling great, feeling full, and keeping my weight in check. There are two key elements to the 80/20 Principle. First, every meal should consist of 80% vegetables and 20% grains or proteins. The large portion of vegetables will quickly fill you up and leave little room from excess calories.

As a veggie lover, I have found the 80/20 plan to work wonders for me. If you don't love veggies, trust me, you will soon start to crave them with this plan. Sounds crazy but it's true. Instead of craving sweets and other carbs like I used to, I know crave sea veggies, fresh veggie juice, and cultured veggies. Just thinking about veggies makes me smile and conjures up ideas of how to prepare my next meal.

The second element of the 80/20 Principle involves eating until you are only 80% full. How often do we eat until our stomach is about to burst? When we are fully conscious and present during our meals, we can stop when we feel satiated. So often we are distracted when we eat and as a result, we merely shovel excess food into our mouths, which leads to expanded waist lines. Next time you are eating, slowly chew every bite, savor every bite, and pay attention to when you feel 80% full.

Okay, so you are probably wondering how you can possibly eat 80% veggies at every meal. It involves being a bit creative, spending a bit more time preparing meals in the kitchen, and really valuing the effort you are putting in to eat healthy and feel great.

Here is a sample menu following the 80/20 Principle:

Breakfast

Sauteed veggies mixed with some scrambled eggs - add some salsa or beans with a tortilla and you have a breakfast burrito!
Fresh juice (apple, kale, lemon, ginger is wonderful for breakfast)

Lunch

Salad with a side of grains (brown rice, millet, whole grain bread) and some protein
Since I am a vegetarian, I typically mix beans and nuts into a large salad. If you are not a vegetarian, chicken or tuna mixed into a salad also works. Whatever protein you prefer works.

Dinner

You can make extra sauteed veggies in the morning and save them for the evening meal. Be creative for dinner. Make a stir-fry with tofu, chicken, or beef. I personally love Indian food so I typically add extra veggies to an Indian meal. Yum!

Snacks

Nuts are filling and provide protein and healthy fats.

Smoothies are also quite filling and very nutritious if made without any added sugar. You can add Kefir or another type of non-fat, plain yogurt, fresh or frozen fruit, and a scoop of protein powder if you need extra protein. If you need some sweetness, add some Stevia. I use Stevia in everything from baking to tea to smoothies. I have no need to ever consume sugar if I use stevia.

Fresh fruit is easy to keep at work or in your car for a quick snack.

Take the challenge and try the 80/20 Principle. See how great you feel in a matter of days. Watch your cravings disappear. If you need more meal tips or advice, feel free to contact me for more information.

Colleen Canney is a veggie loving foodie and Career, Life, and Wellness Coach based in Milwaukee, WI. She enjoys fresh veggie juice daily and is passionate about her greens! For clients outside Milwaukee, she is available for phone consultations. For clients located in the Milwaukee area, she is available for in-person consultations. For more information on Colleen, please visit her website at www.colleencanney.com or contact her via email at colleencanney@live.com.