Remember last week when I wrote that I was adding new advertising to my blog, but that I’d let you know when I was reviewing a product I also advertised? Well, I didn’t think it would happen so soon (if ever), but this is one of those times. There be affiliate links around here, just so you know.

I’m not sure how I missed this series of “diet books” from Rodale, but somehow they were under my radar until I found them recently at my local library. The 400 Calorie Fix Cookbook first caught my eye, and that sent me to look for the original 400 Calorie Fix. All I can say is, where were these books when I was first getting started?

Well, that’s not all I can say. I should probably share a few particulars of my smittenness with you. I’ll start with 400 Calorie Fix.

Overview

While it would benefit a wide-ranging audience, this book is geared toward people who want to lose or maintain their weight, but who may not know how or where to start. Maybe they’ve tried other, more restrictive, plans without success. Or maybe they’ve been overestimating portions and underestimating calories. Or maybe they fall into the ‘all of the above’ category, which is where I was five years ago.

Information is presented in an easy-to-read format with lots (and lots!) of pictures and includes 400-calorie meal options for dining out, special events, and convenience foods, as well as “real food” at-home recipes. Basically, they’re saying that we almost always have options and then demonstrate how to compose meals that fit within target. For nutritional decision-making help, a “4 Star Nutrition System” ranking good options of protein, fiber, good fats, or fruits/veggies is included with each meal idea.

The basic premise of this eating plan is fairly simple: eat meals of approximately 400 calories. Not just any calories (well, not very often), but a balanced and properly portioned combination of all food groups–fruits, vegetables, lean proteins, whole grains, and healthy fats–with an occasional dose of something decadent to make it real. (You see why I like this book so much; it’s basically how I mostly live!)

The number of 400-calorie meals to eat each day depends on goals (lose/maintain), activity level (sedentary to very active), and other factors like gender, size, age, and so on. For example: when I’m consistently active, I could have up to five 400-calorie meals per day. For those times when I’m not getting as much exercise as I should, I would stick to four meals. This is pretty much what I do now, with one of those meals split among daily snacks.

Taking the info and photos all together, the reader should begin to view meals and options through, as the authors call it, a “400-calorie lens”. Learning proper portions and healthier meal options is a key part of the lifestyle-changing process, and this approach is a good one for helping folks make the transition sensibly and sustainably.

My Positives

* Balanced meals with all food groups included
* Realistic for folks who want or need to eat outside their own homes now and then
* Sustainable for a lifetime
* Real food recipes look yummy, especially “Quick Chick Parm Bites over Pasta” and “Chocolate Chocolate Cake”

My Negatives

* The obligatory quick start program. In this case, the “2 Week Quick Slim”. Not as bad as some, but not necessary either.
* The obligatory drop-X-pounds-in-X-weeks blurb on the cover. I’m so over those.

Bottom Line

I wish I’d had this book when I first started transitioning to healthier eating, and I’m glad I have it now. (Or will have it when my order arrives. Right now I’m still using the library copy.) It would have removed some of the trial-and-error of my early days. Not that those weren’t fun.

Oh, yeah, the cookbook!

The 400 Calorie Fix Cookbook offers more recipes and suggestions for 400-calorie meals. It’s organized like most cookbooks, with sections for appetizers, salads, meats, etc., and includes many different cuisines. I especially like that these are “real food” recipes as opposed to a bunch of “diet-y” products.

Alongside each recipe are suggestions for foods to pair it with to make a complete meal. A couple of recipes that caught my eye:
* Slow Cooker Chicken and Apple Stew
* Savory Black Bean Patties
* Pan Grilled Chicken Tacos with Corn and Black Bean Salsa (it took me longer to type that than it takes to make them)
* Strawberries Drizzled with Chocolate-Almond Sauce

Ooh, I’m getting hungry! I’d better wind this up.

My verdict on the cookbook is that it’s good, but I’m glad I checked it out at the library. Given my intermittent interest in cooking, I’m not sure I would have gotten the full value of it had I purchased it. For folks who like to cook, that mileage may vary.

Your turn now–have you recently found a cookbook or cooking website you wish you’d known about sooner?

Don’t I wish I had a nickel five dollars for every time someone has said to me, “I’m only eating one meal a day but I’m still not losing weight.” Or some variation on that theme. I wouldn’t be rich, but I’d have a stockpile of Lincolns to spend on my upcoming vacation.

I love LOVE when the lamenter follows up the lament by asking my opinion on why they might not be losing weight. Then, after explaining that I am certainly no expert on the matter (and I’m NOT), I can slap them upside the head and yell, “YOU HAVE TO EAT TO LOSE WEIGHT!”

Well, in my head that’s what I do. In the real world, I usually laugh and tell them how the concept of eating to lose weight was one of the most valuable lessons (and most surprising to this life-long dieter) I learned along the way. I spent many years trying to lose weight the wrong way, and while I don’t have it all down perfectly 100% of the time, I have made drastic improvements. There’s plenty of time to get the last 3% right. {snerk}

But usually, my suggestions for changes folks might make to their ways of eating are met with arguments about just why that won’t work for them. If they eat breakfast, they won’t lose weight. If they eat anything except plain lettuce and tomato for lunch, they won’t weight. If they look at a slice of bread, they won’t lose weight.

I’ve run out of ways to politely remind them that they were just complaining about not losing weight even though they’re doing (or not doing) all those things, and if what they’re doing now isn’t working, maybe one or two of the things I’m suggesting might be worth a try.

In the past 3 months of these type discussions, I’m 0-for-4. So I’ve decided to bring in the big guns. Well, the only big gun that dropped into my mailbox.

Woman’s Day recently published their thoughts on the Women’s 8 Biggest Eating Mistakes. I’m thinking of laminating it and carrying in my purse as a reference card to show people that this isn’t some cockeyed idea I came up with on my own.

You can follow the link for the nitty-gritty, but according to WD, women are eating too much of these types of foods (act surprised!):
- sodium
- sugar
- processed and red meats
- processed carbs

WD says we’re eating too little of these nutrients:
- fiber
- protein
- water

In their article, WD doesn’t mention fat, healthy or otherwise, but in my opinion, most of us don’t eat enough healthy fat. I still have trouble getting it in consistently, but I’m working on it.

Basically, the article suggests we eat lots of fresh produce, lean protein, and whole grains, and limit the processed foods. Check the labels. Drink water. Etc., etc., etc.

Everyone I know who has successfully lost weight and maintained the loss (and thanks to blogging, that’s a LOT of people) follows some variation of that nutritional guideline. We can’t ALL be wrong.

Can we?