To me diet is a four letter word. I’ve been a junk food junkie for years. If I read a book and someone has a donut, I want a donut. If someone is making lasagna, I want lasagna.

It’s probably no surprise that I’ve never lost weight on purpose. I’ve lost a few pounds here and there when I’ve been sick or a relationship ended, but I’ve never lost weight. Until now.

I’ve lost 3 1/2 pounds. It may not sound like much, but it’s a big deal for me.

One of my readers, Krista, mentioned a couple weeks ago that she is trying to find "healthy" things to eat and having a difficult time. So last week I asked all of you for advice on good low calories recipes and tracking calories.

Jan uses the Weight Watchers Web site to find good recipes. (Deb note: It appears you don't have to be member to read the recipes)

Paula had several recipes to share:

Easy Bake Salmon: Put thawed Alaskan Salmon on a baking grill or sheet. We put it on top of aluminum foil in a pan - when it's done, the skin/scales on one side sticks to the foil, and the rest lifts off easily, and so cleanup is a snap. Sprinkle seasoning on the top and bake (Chef Paul Prudhomme's Blackened Redfish Magic). We use a convection oven. It's usually done in 20 minutes. We use no butter or anything else is needed. It comes out really tasty, low fat, high protein, heart healthy.

3 Pepper Honey Chicken: Take chicken breasts with the skin removed, put a small amount of olive oil in the pan. Sprinkle the pepper (white pepper, black pepper, red pepper (cayenne ok) on both sides of the chicken. When it is done cooking, drizzle honey on the top and bottom, and let it carmelize (blacken) for a few minutes. Low fat, very tender from the pepper. You can't hardly taste the pepper as the honey neutralizes it. No need for salt or butter. We found the recipe from one of the Denver papers, so the original recipe is probably still available online.

Fat Free Cottage Cheese (serving size is 1/2 cup) breakfast. I take plain cinnamon (supresses appetite) and sprinkle it all over it, then a packet of xylitol to sweeten it. 70 calories, 0 fat, 5g carbs, 0 fiber, 13g protein. High protein helps stave off hunger and regulates the bodies sugar pathway. Sometimes I add 1/4 cup of pineapple chunks instead of the cinnamon.

Dry Roasted Edamame (soy) is a great substitute for chips or popcorn. 1/4 cup is a serving size; 130 calories, 4g fat, 10g carb, 8g fiber (net Carbs are 2g), 14g protein. Low fat, low carb, high protein = very good for you!

Paula said, "I am trying to have something from all of the food groups every day. Those little veggie trays with carrots and broccoli are really good. Many come with low fat dressing to dip veggies into. Apples also give good fiber and natural carbs. If I'm a bit munchy at work, I might have a tablespoon of peanut butter with my apple and put a little bit on each slice. It is very satisfying and give you energy. Nutrition info: Apple: 72 calories, 0 fat, 19 carb, 3.3g fiber, 0.4g protein; 1 Tbsp Peanut Butter: 95 calories, 8g fat, 3.5g carb, 2g fiber (1.5g net carbs), 4g protein."

Nancy said she likes the Calorie Count Web site because you can type in any recipe you have and get accurate calorie and nutrition info. Nancy said, "Since we don't eat fast food or really any frozen or prepared foods this helps me. You can also track your calorie output and set goals etc."

Sandie said she goes to Calorie King almost daily. She said, “It helps me decide what to eat at restaurants and helps me find nutrition info on foods. “ She also likes Fit Day.

Ann Marie wrote with a healthy snacking idea. Bora Bora Organic Wellness Bars. She said “The Cinnamon Oatmeal one is delicious!! It only has 140 calories, and fills you up for hours.” She’s found them at King Soopers and Costco.

Ann Marie used to have hypoglycemic issues from too much sugar and processed foods. So she uses two Web sites to learn about foods that will digest slower - controlling blood sugar and making her feel full longer. Try: The Glycemic Index and the Health & Age Web site.

Paula also sent me an article from aol she has shared with family and friends. It’s based on an interview with the authors of the “Idiot Proof diet.” Neris & India lost 140 pounds between the two of them in under a year, they went from a size 22 to a size 14.

Fail Proof Tips

Accept that you're going to blow it. Cheating on your diet is inevitable, but if you make peace with the fact that you're going slip-up every once in a while, you won't be as likely to throw in the towel after it happens. Instead, acknowledge the mistake and get back on track as soon as possible.

Find a weight-loss buddy. It was only after Thomas and Knight teamed up that they were able to dump the weight. But they warn against picking your most competitive friend; instead, choose somebody who's supportive and encouraging. And if you can't find a friend, consider joining a weight-loss support group, like Weight Watchers.

Get your emotions under control. Knight and Thomas both admit that emotions often caused them to overeat. Rather than turning to food when you're stressed, depressed or cranky, try one of these strategies: Go for a walk, take a bath, dance to your favorite song for a few minutes, call a friend or take yourself out for coffee.

Carry a reminder of why you want to lose weight. Thomas, for instance, wrote down a chant about why she wanted to lose the weight that read: "I want to be fit, I want to be strong, what do you, what do you, what do you want to be? Fit fit fit. And wear a size 12 pair of really nice jeans." Whenever she was troubled by food, she pulled it out and was able to stick to her intentions.

Give up your fat-person clothes. "Stop wearing clothes that hide you the most," the authors write. Yes, they'll conceal that flab, but bulky clothes just make you look bulkier. So go through your closet and get rid of that shirt that looks like a tent and that potato sack posing as a dress. Then head to the store and buy clothes that fit you better.

Shun simple carbs. Foods like bread, rice, and pasta helped make you fat in the first place, the authors say. Ditch these carbs and opt for healthier, complex carbohydrates, such as whole-wheat bread, oatmeal and brown rice.

Never eat standing up. Why? You won't be satisfied. Instead, you'll be dissatisfied with eating -- perhaps because you're eating in a rush and not savoring your food. As a result, you could overeat, which then packs on pounds.

Be in it for the long haul. Realizing that there is no short-term solution to losing weight was a turning point for Thomas. "No diet ever taught me this before," she says, admitting that she now thinks about the long-term effects of whatever she eats.

Learn to love your body. "It's easy to fixate on the negatives, but think about the miracle of your body," Thomas says, adding that your body has looked after you for all of these years and deserves some respect in return. Besides, by adopting this body love, you'll erase bad feelings about yourself, which could help you stick with your healthy plans.

Keep up the good work gang! I have one more week on my "public" diet plan. The goal was to write for 7 weeks because I work for "7" News. I'll write occasional updates after that and if the weather cooperates, I'll be blogging about hiking again soon. And as always, I welcome your emails, Deb Stanley (Deb_Stanley@kmgh.com).