The magic technique to get people to eat their greens

 

I used to always cook my dark leafy greens like kale, broccoli rabe and mustard greens to death. I did that because I thought I had to, to get rid of their sharp, cruciferous and often bitter taste. That’s probably why my husband met my “we’re having kale for dinner tonight, honey” announcement with something less than enthusiasm. He always politely choked the stuff down, but I bet he would rather have been eating castor oil.

That’s until I discovered a new technique for “massaging” bitter greens with a tangy dressing using your bare hands. Sound weird? It kind of is, but hear me out: By squeezing (or massaging) raw bitter greens you actually start to break down the cell walls, releasing enzymes that split apart the bitter-tasting compounds. And, you also work in the flavor of the dressing. (We like lemon juice, Parmesan cheese, minced garlic, olive oil and a splash of reduced-sodium soy sauce, but you can experiment with any dressing.) Who knew the solution to overcooking dark leafy greens to make them palatable was actually not cooking them at all? Here’s the basic technique:

1. Start with kale, mustard greens or even broccoli rabe. Remove the tough stems.

2. Wash the leaves (and your hands). Tear the leaves into small pieces and put them in a large bowl.

3. Pour your dressing in (enough to coat the leaves) and squeeze the leaves in the bowl together with the dressing until the leaves darken in color and the volume shrinks to about half, and you’re done!

Massaged Kale Salad
Here a pungent garlicky dressing is infused into kale by massaging the greens and the dressing together with your hands. Any type of kale will work in this kale salad recipe, just remember to remove the tough stems before you start.

What’s your favorite way to cook (or not to cook!) dark leafy greens? Tell us what you think below.

View the original article here

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How to pick the perfect apple

 

There’s something about that moment when you bite into the first, fresh, perfectly tart apple of the autumn season that reminds you: “Yes, this is what fall is supposed to taste like.” But while I love pretty much all in-season apple varieties, they’re not all equally suited for every purpose. I definitely plan to do some baking this fall (Don’t hate: Nothing goes better with Sunday afternoon football—Go Giants!), and when I do I’ll reach for certain types of apples while avoiding others. Ditto making salads, cooking, making applesauce or just eating an apple whole.

So how do you know which kind of apple is best to buy? I’ve created this handy guide for picking the right apple for every occasion.

Before we begin, a quick note: It’s good to keep in mind that, regardless of what kind of apple you prefer, their nutrition is fantastic. A medium apple (3-inch diameter) contains 4 grams of fiber plus a bit of Vitamin C and Potassium.

How to pick the perfect apple:

For Baking and Cooking
When it comes to baking, some people are partial to firmer apples that keep their shape in the oven while others prefer a softer apple that breaks down. In the EatingWell Test Kitchen, we like to combine the two. It’s also important to opt for apples with enough tartness to stand up to the sweetness of your creation. You want an apple pie that tastes like apples, not sugar!
EatingWell Recommends: McIntosh and Granny Smith are great for baking. When the softer McIntosh mixes with the more toothsome Granny Smith, presto! You’ve got yourself the perfect apple pie.

For Salads
There are many apple varieties that could taste great in a salad, but if you’re not planning to serve it immediately, you might want to opt for a variety that takes longer to turn brown.
EatingWell Recommends: If you want to include fresh apples in a dish but don’t have time to assemble it á la minute, Cortlands are the best bet—they don’t turn brown as quickly as other varieties and the bright red skin and snow-white flesh look striking against a contrasting backdrop.

For Eating
Of course, the perfect apple for eating is a matter of personal preference, but I thought it might be interesting to take a look at why certain apples seem to get so much love. For instance, the Honeycrisp tends to be almost universally adored while the Red Delicious is a bit more, well, controversial. Why is that? I spoke with the Honeycrisp’s cultivator, the University of Minnesota’s David Bedford, to find out for the September/October issue of EatingWell Magazine. He explained to me that Honeycrisps have cells twice the size of a normal fruit—so, twice as packed with juice—and strong cell walls that shatter rather than fall apart when bitten into. The result? As Bedford puts it: “They defined a new category of crisp…we had to coin the term ‘explosively crisp’ to describe them.” In contrast, Red Delicious have relatively weak cell walls. As a result, if you don’t get a really fresh one, you’re likely to bite into a mealy mess.
EatingWell Recommends: Fans of the Honeycrisp might want to try the brand new variety Sweetango. Cultivated by David Bedford as well, it has Honeycrisp’s signature crunch, but is a bit tarter.

A bushel basket of new apple varieties have made their way to market over the last few years, including juicy, floral Jazz, firm Ambrosia and the delicate, almost tropical Piñata. We at EatingWell also love a trio of summer varieties that come imported from New Zealand: Eve, Smitten and Tentation. You might not be able to find all of these varieties where you live, but you’ll certainly find some. Whatever you choose, be sure to get them soon. There’s only so long that these apples are at their peak flavor and it would be a shame to miss out.

How to Pick the Best Apples

There are so many kinds of apples that it’s impossible to follow one general rule when looking for the right attributes, but there are a few key points to seek out. Choose unbruised apples that feel firm and heavy in your hand. Be sure to look for richly colored fruits with smooth skin. Also, watch out for signs of russeting—that’s those tan or brown streaky, corky marks that sometimes show up on the stem or base end of the apple, caused by excessive wetness or fungus.

What’s your favorite kind of apple? Tell us what you think below.

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Healthy Mexican recipes that won't make you gordo

 Remember when chipotle was an exotic ingredient? Now we have Chipotle (the restaurant) on every other corner. Americans love Mexican food when we eat out. Mexican chain restaurants grew twice as fast as other chains in 2009, according to a recent report. I love nachos dripping with melted cheese as much as you do, but fat and calorie levels are sky-high on many of those oversized restaurant platters of enchiladas or chimichangas slathered in cheese and sauces. It’s enough to make you cry into your margarita. Instead, let’s focus on the bright, fresh tastes of authentic Mexican food, delivered by these recipes for quick, healthier Mexican dinners you can make at home.

Stovetop Fideos: We have quick, healthy Mexican recipes for all tastes. For a meatless meal, try Stovetop Fideos, a version of a traditional dish that starts with toasted pasta (the fideos), throws in a market-basketful of vegetables and cooks it all together in one pot with a garlicky broth.

Coctel de Camarones: Looking for something healthy to fill those big, beautiful margarita glasses? Make a lively and lovely Coctel de Camarones (that’s a Mexican take on shrimp cocktail). It has that “easy yet elegant” thing going on, so it’s great for entertaining too.

Homemade Chorizo Tortas: I like to mix things up and have a hot sandwich for dinner sometimes. A torta is the Mexican version of a panini—a pressed sandwich made with crusty bread that can have an endless array of fillings. For our Homemade Chorizo Tortas, we make our own chorizo-inspired filling by spicing up ground pork or turkey.

Chicken with Quick Mole Sauce: Another traditional Mexican dish is chicken with mole (rhymes with “Olé!”) sauce. Some moles have lengthy ingredient lists and can take hours to make. Chicken with Quick Mole Sauce is ready in 35 minutes and still full of rich, fascinating flavor.

Steak Burritos: Here’s a steak burrito (pictured above) you’ll be making more than once—it’s everything you want in a burrito and just about everything you need for dinner tonight. We’ve kept this home-style version a bit simpler to make and a whole lot healthier with brown rice, whole-wheat tortillas and a more reasonable serving size. We recommend wrapping it in foil—the traditional way to serve it—so you can pick the burrito up and eat it without it falling apart, peeling back the foil as you go. Serve with a cold beer and vinegar-dressed slaw.

What’s a Mexican-restaurant favorite you’d like to be able to make a healthier version of at home? Tell us what you think below.

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Fast, healthy 4-ingredient dinners

 With two little boys at home, I’m on a mission to streamline my dinner routine. My focus? Simplify. One of the awesome parts of working as the digital editor at EatingWell Magazine is that I’m surrounded by amazing healthy food every day. The problem is, I think I can go home and cook all of these awesome recipes on a weeknight, when what I really need to do is just get a healthy, simple meal on the table so my family can still have some time to enjoy our night.

Recipes to Try: 20-Minute 5-Ingredient Dinner Recipes

I combed EatingWell’s recipe database and found these healthy, super-simple 4-ingredient dinners to help me eat well but cook simply. (I didn’t count kitchen staples like salt, pepper, oil, flour, sugar against my 4-ingredient limit.) And they’re all ready in 30 minutes or less of cooking time, most in 20 minutes—plenty of time to steam a vegetable on the side and make instant brown rice or quinoa.

The other bonus of these 4-ingredient dinner recipes? They’ll minimize my grocery shopping too!

Pork Chops au Poivre

Turn your dining room into a French bistro when you dress up pepper-crusted pork chops with a rich, creamy brandy sauce. Serve with roasted sweet potato slices and green beans.

Apple, Sauerkraut & Cheddar Quesadillas

This combination may seem unusual—until you try it. The sweet-tartness of the apple, creaminess of the cheese and bite of the sauerkraut work together beautifully in this easy hot sandwich. Serve with oven-roasted potatoes or a green salad.

Grilled Steaks Balsamico

A simple marinade of pureed dried figs and store-bought balsamic vinaigrette adds intense flavor to steak. This recipe is adapted from Lori Welander’s grand prize-winning recipe from the 2003 National Beef Cook-Off.

Mustard-Crusted Salmon

This updated French bistro dish makes a simple dinner any night of the week. You might want to consider doubling the batch and using the remaining salmon in a tossed salad the next day, or even as the salmon topper in the Warm Salmon Salad with Crispy Potatoes.

New England Fried Shrimp

Who doesn’t love a crunchy fried shrimp? This version takes virtually fat-free shrimp out of the deep fryer and pan-fries them in a little bit of oil instead. With 9 grams of total fat and 213 calories per serving, you can feel good about enjoying them.

Stir-Fried Spicy Chicken Tenders
A bag of frozen peppers and onions can be a quick start to a stir-fry; here, it’s combined with almost fat-free chicken tenders for a speedy dinner. Serve this dish with warm polenta rounds or brown rice.

What are your best 4-ingredient dinner recipes? Tell us what you think below.

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7 easy ways to make your kitchen healthier

 

Forget spring-cleaning: fall is the perfect time to spruce up your kitchen. Now that you’ve recovered from the laziness of summer (maybe I’m projecting a bit here) but before the craziness of the holiday season, there’s a perfect window for tossing those mystery items in the back of your fridge, replacing that gray-looking sponge sitting by your sink and cleaning those drips from the ceiling of your microwave. And while you’re scrubbing your cooking area to make it look nicer, you may as well do a few things to make it healthier too. Here, I’ve compiled some of the best, simple tricks that we’ve published in EatingWell over the years that will help make your kitchen a healthier place for you and your family.

1. Print out a list of the Dirty Dozen. Pesticide exposure is linked with diseases of the nervous system and problems with cell growth, including reproductive problems and some cancers. By keeping a list on hand of “the Dirty Dozen”—the 12 fruits and vegetables the Environmental Working Group has identified as having the most pesticide residues—you can curb your pesticide exposure. (Find out which fruits and vegetables you should buy organic here.) Keep in mind, though, even conventionally grown fruits and vegetables deliver important vitamins and other nutrients. So, if buying organic is not an option for you, don't sweat it—it's more important to eat fruits and vegetables than to shun them because they're conventionally grown.

2. Turn down the heat on nonstick pans. High temperatures can cause the nonstick lining on your skillet or saucepan to release fumes that contain PFCs (perfluorocarbons). PFCs are linked to liver damage and developmental problems. Remember to use wooden utensils in your nonstick pans too. They’re less likely to scratch than metal utensils, which could lead you to ingest the PFCs in the nonstick lining. As an alternative to nonstick, try using cast iron. Find out how to season your cast-iron skillet here.

3. Choose skim or low-fat dairy and lean meat. At EatingWell, we consider meats and dairy to be great options for getting protein and essential nutrients. But animal fat can contain dioxins—chemicals that are stored in animal fat and have cancer-causing properties. More than 90% of your exposure to dioxins is through food, mostly meat, dairy, fish and shellfish. To make sure that your next meal is safe and healthy, opt for lean meat and low-fat dairy products and take the time to skin your chicken or trim the fat from meat before cooking it. (Check out the best and worst protein sources for your health and the planet here.)

4. Tackle your plastic container collection. Many plastic containers contain BPA (bisphenol A), a chemical that’s a known endocrine disruptor, which could be linked to prostate and breast cancer, infertility, heart disease and diabetes. Set aside containers marked with recycling code “7” and not labeled BPA-free and retire them from food-storage duty. And when it’s time to clean them, take the time to hand-wash any plastic food-storage containers. A 2003 study found that plastic bottles released more BPA after they were cleaned in the dishwasher. (Find out 9 green must-have items for your kitchen.)

5. Find a new fish that’s low in mercury. Fish can be a fantastic source of omega-3s and a delicious protein to serve for dinner. But watch out for mercury! In high doses, mercury can harm the nervous system, heart, lungs, kidneys and immune system (and even low levels can affect the brains of young children). Print out a pocket guide of low-mercury seafood choices in your region from the Monterey Bay Aquarium. Find a new fish that’s low in mercury to try for dinner this week.

6. Filter your tap water. You might not think of water as a source of toxins, but tap water can in fact contain up to 315 pollutants, including arsenic (a heavy metal) and pesticides, according to a 2009 analysis by the Environmental Working Group. And bottled water can contain the same contaminants as tap. Fortunately, there's an easy fix: filter your tap water. Look for a filter for your sink, a pitcher filter or even one in a water bottle. Just make sure it’s certified by the Water Quality Association (wqa.org) or NSF International (nsf.org) to screen out pesticides from farms and golf courses that can leach into well water. In most cases, a $15-20 PUR or Brita pitcher filter will do the trick.

7. Clean out your cleaning products. Take 5 minutes to look under your kitchen sink and read the labels on your cleaning products. Toss ones that contain synthetic fragrances, which contain phthalates. Phthalates act as endocrine disruptors, interfering with the body’s hormone systems and potentially leading to reproductive abnormalities, problems with fertility and increased risk for diabetes.

What are your best tips for making your kitchen healthier? Tell us what you think below.

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What Is the CarbLovers Diet?

The editors of Health magazine have big news for you. Our beloved carb-filled foods will not make us fat. Instead, they will actually make us thin. "Carbophobia," or the fear of carbs, is rampant. Almost every woman has skipped the bread basket or a pasta dish at some point in her life. We’ve learned to fear carbs because we’ve been told for more than 25 years that foods filled with carbohydrates make us gain weight.

Well, we, the editors of Health magazine, have big news for you. There is new research—reliable, solid, groundbreaking research by the smartest minds in nutritional science right now—that reveals our old, beloved carb-filled foods will not make us fat. Instead, they will actually make us thin. We put all the research into our new CarbLovers Diet book.

Order the CarbLovers Diet book!

Scientists at the University of Colorado Health Sciences Center for Human Nutrition, in Denver, along with a team of international researchers uncovered new evidence that revealed that eating the right carbs is the best way to get and stay slim. Other exciting new studies showed that certain carb-rich foods:

Shrink fat cells, especially in your belly
Boost fat burning
Increase muscle mass
Curb cravings
Keep you feeling full longer than other foods
Control blood sugar
Lower cholesterol and triglycerides

Perhaps the most surprising piece of research was a large-scale look into the eating patterns that determine whether people will be fat or skinny over the course of a lifetime. This multicenter study of 4,451 people found out something stunning: It concluded that the slimmest people ate the most carbs (in the form of whole grains, fruits, and vegetables), and the chubbiest people ate the fewest carbs.

Getting ready to lose weight on carbs
If you’ve been convinced for years that eating carbs will make you fat, it’s going to take time for you to adjust to the new reality that they are the best things that ever happened to your waistline.

However, being a CarbLover does not mean you get to stuff yourself with bagels and cookies all day. What you’ll be doing on this plan is increasing your total intake of carbs, and upping the percentage of a type of carb called Resistant Starch in your diet. Resistant Starch is a kind of carbohydrate getting lots of attention in scientific circles these days.

Studies show that adding a little Resistant Starch to your morning meal will shift your body into fat-melting mode, so that you burn nearly 25% more calories a day. Meanwhile, you’ll eat about 10% fewer calories—simply because you’re not as hungry (foods containing Resistant Starch are quite filling)—so you end up eating less overall.

Resistant Starch–filled foods aren’t those magic, super-expensive ingredients; they’re right there, at your local supermarket. They are bread, cereals, potatoes (even potato chips!), and bananas.

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Weigh in With Jen: Part 6 – First Week on the Plan

I was excited about starting my first week on my new portion-controlled eating plan.  I was excited about starting my first week on my new portion-controlled eating plan. I downloaded a little computer program that sat on my desktop and counted my POINTS, and I was enjoying my menu of Lean Cuisine steak-and-mushroom paninis (6 POINTS) and sugar-free, double-chocolate Jell-O pudding (1 POINT!). I was also pleased that my Weight Watchers plan had a minimum intake attached, so I wasn’t tempted to undereat and break my goal of incorporating small changes, not to mention just asking for a reactive binge.

I called mom around dinnertime on the first day.

“How’s the diet going?” I asked.

“Great—I’ve only had FOUR POINTS all day!” she crowed.

That was about 20 percent of her recommended minimum intake. To think I wondered where I picked up my lack of moderation.

“Mom, you know this isn’t a competition to see who can eat the least amount of points, right?” I asked.

“Oh,” she said.

That settled, I stuck to my plan as closely as possible. I was a little hungry for most of the week, but not starved. If necessary, I could’ve chosen some no-POINTS foods to stave off the munchies, but I didn’t find it necessary. In other words, I was hungry, but I wasn’t celery hungry.

I couldn’t wait for my first weigh-in. I think you always lose the most the first week, which gives you a boost of motivation for the slower weeks ahead. I was still committed to losing it slowly—maybe even over an entire year—but I wanted the results from those first seven days to show me I was on the right track.

I wasn’t disappointed; I lost 3.8 lbs. the first week. Maybe not enough to change a size or anything, but certainly enough to prove I could still eat what I loved and lose weight. I couldn’t wait for next week.

Current weight: 183.2
Weight Lost: 3.8 lb.

Next Time: Eating out and other obstacles

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Weigh in With Jen: Part 5 – Starting on Weight Watchers

Your first trip to Weight Watchers includes an enrollment fee, some paperwork, and your first weigh-in. Your first trip to Weight Watchers includes an enrollment fee, some paperwork, and your first weigh-in. They give you a little book that kind of looks like an old-fashioned savings account passbook, and you bring it each week so they can record your attendance, weight, and payment. They keep the same info at the meeting site on a card in a big box. For one of the world’s most popular weight-loss plans, it’s all very quaint and so 1970s, with the hand-written system and monthly pass mailings.

Our meeting leader was very outgoing and grandmotherly, in that modern way that includes wearing cute t-shirts and sneakers. Although mom and I don’t consider ourselves “joiners,” she quickly had us in the mix reporting on foods we had trouble controlling (me: sandwiches; mom: chips ‘n queso) and reasons we’d like to lose weight. After the meeting, she welcomed mom and me and taught us the system.

In addition to the ubiquitous POINTS (Flex) Plan, there was a new Core Plan that reminded me a little of South Beach. Mom and I both decided to stick with POINTS for now. We’re both generally bigger fans of portion control, because we’d rather have smaller quantities of yummy foods than unlimited amounts of, well, healthy ones. Our leader found our daily POINT allowance and explained the system. Mom was a little miffed that she got less POINTS than me, so I told her to get fat if she wanted more. She demurred.

After the meeting, we headed straight for the grocery store to stock up on new diet food. Neither one of us usually cooks for ourselves, so we bought pretty much every variety of Smart Ones and Lean Cuisine frozen entree, all the new Weight Watchers muffins and little cakes, and controlled-portion snacks like the 100-calorie chip bags. My haul looked exactly like what a fat person would eat – chocolate cake, cheesy chicken paninis, Doritos – except each had a manageable POINT total. Would I lose weight on a diet of chips and chocolate? Only time would tell…

Current weight: 187

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Weigh in With Jen: Part 4 – Choosing a Diet Plan

In my first entry, I listed a handful of diets I’d tried in the past. Trust me when I say that those were merely the tip of the iceberg. Frankly, I’m not sure if there’s a diet I haven’t tried. So how would I choose the next one? In my first entry, I listed a handful of diets I’d tried in the past. Trust me when I say that those were merely the tip of the iceberg. Frankly, I’m not sure if there’s a diet I haven’t tried. So how would I choose the next one?

Ideally, I’d love to eat like Halle Berry, who reportedly consumes only fish, chicken, green vegetables and brown rice. I’d also love to have a macrobiotic chef who balances the yin and yang of all my meals and serves them by candlelight to shamisen music. But, as it turns out, I’m neither a Hollywood A-lister nor a billionaire, and, when it comes right down to it, I’d rather just have a sandwich.

Mom suggested Weight Watchers. As you might guess from my history, I’ve counted the occasional POINT® in my past. I’d never done it with a buddy, though, or with my new commitment to slow, steady progress. I checked their Web site for a meeting schedule and found one that was at a convenient-enough location for both me and mom and at a time we could both make—lunchtime on Thursdays.

We agreed to meet that Thursday … at a traditional Southern meat-and-three for a decadent last meal. We’d hit the meeting and have our first weigh-in right after. I ordered fried chicken and sweet tea and had peach cobbler as one of my “vegetables.”

Afterwards, we sauntered fat and happy into our first Weight Watchers meeting. Held in a church basement near its daycare, I felt more like I was walking into Sunday School than a nutrition support group. Would it prove to be my salvation?

Current weight: 187

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Weigh in With Jen: Part 3 – Setting Goals

People have different ways of setting weight-loss goals for themselves. Some people want to fit into a certain size, or something crazy ambitious like their junior prom dress.  People have different ways of setting weight-loss goals for themselves. Some people want to fit into a certain size, or something crazy ambitious like their junior prom dress. Some people have an ideal weight in mind. Some people just want to “be healthy,” which – while vague – certainly sounds noble. Personally, I have two goals: to be a weight at which I am not fat, and to get to that weight in a way I can maintain for the rest of my life. So, not vague at all, right?

For the first, I decided to settle on a kind of rolling estimate. I chose 127 as my goal because I know for a fact that at that weight I can fit into 28-inch jeans and wear a bikini without feeling like a manatee caught in a fishing net. It’s somewhere in the middle of my ideal weight range, and gives me a decent waist without decimating my lovely lady lumps. BUT, and this is important, if I found myself happy at a higher weight, or still too big at 127, I would readjust.

For the second part of my goal— maintenance—I decided to make one huge change in my traditional weight-loss regimen: I was going to take it slooooooow. So, no low-carb induction, no starving, no four-hour workouts. Whatever changes I planned to make would have to be so incremental that I barely noticed them.

Initially, it was a little daunting to think that I might go as long as six months before noticing any real changes, but it was even more daunting to think about going through all of this again one day. If quick-weight-loss plans worked, I’d weigh 102 pounds and be writing a list of turn-ons for Playboy instead of a diet journal for Health magazine. It was time to try something new.

Current weight: 187

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Weigh in With Jen: Part 2 – How I Started My Zillionth Diet

So we’ve established that I’m fat, and that I’m ready to do something about it. But what brought this on, anyway? I’m not about to get married, I haven’t received a high-school reunion invitation, and it’s not even bikini season. So we’ve established that I’m fat, and that I’m ready to do something about it. But what brought this on, anyway? I’m not about to get married, I haven’t received a high-school reunion invitation, and it’s not even bikini season. Maybe my jeans are a little tight, but my Juicy Couture is awfully forgiving, and I have sets in almost every color. What set the wheels of the diet train in motion? It was an otherwise uneventful doctor visit.

Honestly, I wasn’t expecting any news when the nice nurse in the teddy-bear scrubs asked me to step on the scale. But as she moved the little bar higher and higher and higher, the walls started closing in, and I truly thought I might faint.

One-hundred and eighty-seven!

Nearly fifteen pounds higher than any previous weight I’d ever attained, even at my fattest! I couldn’t believe it when the nurse continued prattling on as though we had not just discovered I weighed twice as much as Nicole Richie plus half of Kate Bosworth. My life was over – I was two-and-a-half starlets.

Of course, I did the first thing anyone would do in that situation—got out of the appointment as quickly as possible and called my mother in tears.

Trust me, if you want some perspective on your weight, call your mom. If I was upset, she was horrified. And frankly, it was just what I needed.

If you have five or 10 or even 20 pounds to lose, there’s really no harm in going it alone. When it’s 50+, it’s time to call in the big guns. Mom promised to join me in my weight-loss efforts, whatever they may be. Now I just needed to pick a diet and exercise plan. Fortunately, there were only several hundred thousand to consider…

Current weight: 187

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Weigh in With Jen: Part 1 – My Absolute Last Weight Loss Attempt

Dear Diary,
I’m fat. Pretty shocking revelation, I know, considering you can’t throw a dart in a room full of Americans without a 50-percent chance of hitting a fat person. Dear Diary,

I’m fat. Pretty shocking revelation, I know, considering you can’t throw a dart in a room full of Americans without a 50-percent chance of hitting a fat person (maybe even better, really, since we tubbies take up more space and don’t duck as fast).

Like some of you, I’ve struggled with weight my whole life. My first diet memory involves eating plain tuna and saltines out of a Charlie’s Angels lunch box; there was probably Tab in the thermos.

I have Diet Centered and Atkinsed. I’ve been on South Beach, Cabbage Soup, Body-for-Life. I’ve attended the Weigh Down Workshop and have had food delivered from no less than three different companies. I’m a lifetime member of Jenny Craig and a graduate of LA Weight Loss. I’ve done Deal-A-Meal. And, with God as my witness, I’ve even done my fair share of Sweatin’ to the Oldies.

My most successful weight-loss attempt was also my most basic. Junior year of high school, I came up with a brilliant two-step plan: 1) don’t eat junk food and 2) exercise. As you might suspect, it worked like a charm. Why I didn’t carry that wisdom into college and beyond, I have no idea. But better late than never, right?

All that said, I’m still fat. And now the stakes are even higher. I’m writing a book on the economics of obesity and, frankly, would sooner die than have a chubbo picture on the book jacket. Would you read about obesity from a woman who can’t even conquer her own?

What’s more, I’m single, and I really, really like cute guys (the ones who don’t date fat chicks, unfortunately).

So there you have it. My career and love life hang in the balance. And the scales are not tipped in my favor.

More than anything, I want to make this zillionth weight-loss attempt my absolute last. So I’m going back to the basics. I have a big, mean trainer named Nick and a Weight Watchers buddy named Mom.

My goals are to lose 60 pounds and to make lifestyle changes I can live with. I’d planned to do it without publishing my weight for the world to see, but I guess this is better than being weighed on national TV in my sports bra—and this way I have you to keep me accountable. Just please don’t share this with any cute men. Not yet, anyway.

My vital stats
Starting weight: 187 pounds
Weight-loss goal: 60 pounds
Height: 5' 3"
Age: 35
First steps: Weight Watchers, a trainer, and putting my goal out there for everyone to see.

Current weight: 187 |

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Your What to Eat Guide

Tips on how to eat to reach your Feel Great Weight. Your metabolism will be transformed into a round-the-clock fat-incinerating machine with the flexible guidelines below.

“This plan focuses on resistant starches and healthy monounsaturated fats to keep you feeling energized and satisfied all day long,” diet expert Marissa Lippert, RD, says.

By loading up on the right (delicious) food, you’ll be getting fuel your body will use rather than store as fat. “You’ll lose weight, blast fat, and actually enjoy what you’re eating without feeling like you’re on a ‘diet,’” Lippert says.

What’s more, the frequent, well-balanced meals and snacks will keep you constantly satisfied and give you more energy. Read on, and check out our first-week Mix-and-Match Meal Plan to get started.

Feel the burn
Fill up fast on slow-burning, supersatiating resistant starches like black beans, oatmeal, barely ripe bananas, lentils, and multigrain breads. This type of starch resists immediate digestion, passing slowly through your body to keep you feeling full for a longer period of time. Plus, it helps your body burn more fat and can even fight disease.

Aim for four to six servings per day (we’ve loaded your Mix-and-Match menu with ’em), and click here for more options.

Don’t fear fat
MUFAs (a.k.a. monounsaturated fatty acids) help you lose belly fat naturally, studies show. These healthy fats also reduce inflammation, which can keep weight gain at bay and even help lower cholesterol and disease risks. Some good sources: avocado, olive and canola oils, sunflower seeds, salmon, and nuts.

Keep in mind that a little goes a long way when it comes to calorie-dense MUFAs, so aim for two to three servings per day; visit Health.com/fgw for serving sizes and a complete list.

Eat like clockwork
Aim to have a meal or small snack every three to four hours to keep your metabolism revved up and those calories and excess fat stores burning off. The goal is 1,400 to 1,600 total daily calories, broken down this way:

Breakfast, 300 calories
Lunch, 400 to 450 calories
Dinner, 450 to 500 calories
Two snacks, 100 to 200 calories each

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What Is Good Protein?

 Protein is an essential macronutrient in your diet. It provides energy when carbohydrates aren't available and gives structure to cells, organ tissues and muscles. There's no such thing as bad protein, but some protein sources are healthier for you than others. These good proteins are complete, providing all of the essential amino acids, and have a minimal amount of fat and calories.

Good proteins are complete. This means that they have all of the amino acids your body has to have from your daily diet -- you need more than 20 different amino acids, the Centers for Disease Control and Prevention explains. Meat, seafood, fish, milk, poultry and eggs are all complete proteins. While beans, whole grains, nuts and other plant-based foods add protein to your diet, the protein is incomplete. You'll need to consume a variety of plant proteins throughout the day to get all of the essential amino acids your body needs versus getting them from one food.

Good proteins are lean, meaning they are low in fat and calories. Your entree should provide the protein your body needs but not wind up increasing your waistline. Examples of lean proteins include skinless chicken breast, beef top sirloin, pork tenderloin and light turkey meat. Fish and seafood are naturally lean, whether you love salmon, haddock, tuna, shrimp or lobster. These proteins each have 7 grams of protein per ounce and less than 3 grams of fat per ounce, reports MayoClinic.com. Fatty cuts of meat, like pork sausage and bacon, have the same amount of protein but also have more than 8 grams of fat per ounce.

Proteins that are particularly healthy for you have good fat. Coldwater fish, such as salmon, tuna, herring and mackerel, are packed with omega-3 fatty acids in addition to complete protein. Omega-3s reduce inflammation in your body, improve cholesterol levels and protect your heart. Consuming 8 ounces of omega-3-rich seafood per week drastically reduces your risk of suffering from heart disease, according to the Dietary Guidelines for Americans 2010.

Keep your good proteins lean by utilizing healthy cooking techniques. Use nonstick cooking spray, instead of oil, during preparation. Grill, broil or pan-sear and bake your cut of chicken, fish or other lean protein source. When you go out to eat, avoid meat and seafood that are breaded and fried. Although the protein itself is lean, wrapping it in egg batter and breadcrumbs before dropping it in the fryer adds unnecessary fat and calories.

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Why Is Iron Supplementation Important for Low Income Infants & Children?

 Photo Credit BananaStock/BananaStock/Getty Images Supplemental iron is important for all infants and young children, not just those from low-income families. But lower-income infants and children have a higher rate of iron-deficiency anemia than the children of middle and upper income families do. Low-iron diets and poor parental compliance when giving oral iron supplements contribute to increased iron deficiency in lower-income children. Because iron-deficiency anemia can cause lifelong health issues, blood tests to diagnose low iron stores are essential for all young children, including those from low-income families.

A pregnant woman who has adequate iron intake will supply her infant's iron needs for the first four months of life, according to the American Academy of Pediatrics. Moreover, if a baby takes iron-fortified formula, his iron needs will be easily met. Substituting cow's milk, which contains little iron, for formula in the first year of life is the major dietary cause of iron deficiency, says family practice physician Dr. Louis Kazal, Jr., in the October 2002 issue of "American Family Physician." Breast-fed babies can develop low iron stores after 4 months because breast milk is low in iron, although the iron it does contain is well absorbed. Toddlers between 1 and 3 are most likely to develop iron deficiency because they no longer drink fortified formula and often turn into picky eaters. Poverty and limited food resources also increase the risk of iron deficiency in children age 6 months to 3 years, according to a March 2006 article in the "Maternal and Child Health Journal."

Iron drops or sprinkles provide an easy way to meet daily iron needs. Fortified cereals also provide infants or toddlers with the supplemental iron they need. Children between the ages of 7 and 12 months need 11 mg of iron daily, while toddlers between 1 and 3 need 7 mg. Preschoolers and children up to age 8 should get 10 mg per day, while children ages 9 to 13 need 8 mg, according to the Office of Dietary Supplements.

Although iron-deficiency anemia is the most prevalent nutrition-related health problem, efforts to combat it with supplementation haven't been entirely successful, according to a Pan American Health Organization article published in the December 2008 "Journal of Nutrition." The article recommends early intervention and better methods of delivering iron to enhance supplementation. A Boston University School of Medicine study published in the May 2009 issue of the "Journal of Pediatrics" found that low-income parents did not fully comply when asked to give iron supplements in the form of drops or sprinkles to their 6-month-old infants, although adherence was higher with drops. Adherence rates ranged from 32 to 63 percent with drops and from 30 to 46 percent with sprinkles.

Iron-deficiency anemia causes more long-term health problems than once thought. In infancy and childhood, anemia causes lethargy, irritability and slowed mental and physical development childhood. Older children exhibit long-term decreases in mental functioning and behavior problems even after their deficiency has been completely corrected, Dr. Kazal warns.

Article reviewed by Jane Pine Last updated on: Feb 9, 2013

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