Lean Plate Club

Nutrition and Health

Washington Post columnist Sally Squires

Welcome to The Lean Plate Club, hosted by Washington Post health and nutrition writer Sally Squires. Share your tips on healthy recipes, meal plans, sugar alternatives and resisting overeating with other readers.

On Tuesdays at 1 p.m. ET, Sally, who has a master's degree in nutrition from Columbia University, leads a lively discussion for readers looking for new ways to eat smarter and move around more throughout the day. The Lean Plate Club is dedicated to healthy living -- whether you're trying to whittle your waistline or simply maintain it.

We want to hear your tips, strategies, meal plans, successes, setbacks and more. Of course Sally will be happy to answer questions and turn others over to the Club. None of this, however, is a substitute for medical advice.

Squires is a veteran health reporter for The Washington Post. She is co-author of "The Stoplight Diet for Children" and author of the upcoming "Secrets of the Lean Plate Club" (St. Martin's Press; 2005).

Sign up for the free Lean Plate Club e-mail newsletter. The Lean Plate Club column appears weekly in the Washington Post Health section and is nationally syndicated by the Washington Post Writers Group.

A transcript follows.

Editor's Note: Washingtonpost.com moderators retain editorial control over Live Online discussions and choose the most relevant questions for guests and hosts; guests and hosts can decline to answer questions.

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Sally Squires: Welcome to the Lean Plate Club. We've got lots on the plate to discuss today, starting with amusing things that you have tried to achieve a healthy weight, great food finds, healthy recipes and of course, new ways to keep fit now that the weather is getting nicer.

Speaking of Spring, we're moving our offices temporarily, so you're the beneficiary of this effort with extra freebies up for grabs today:

200 Healthy Recipe in 30 Minutes or Less by Robyn Webb (Small Steps Press)

The No-Salt Lowest Sodium Light Meals Book by Donald A. Gazzaniga and Maureen A. Gazzaniga (Thomas Dunne Books)

The Beginning Runner's Handbook: The Proven 13-Week Walk/Run Program by Ian MacNeill and the Sport Medicine Council of British Columbia (Greystone)

Cook Your Way to the Life You Want by Christina Pirello (HP Books)

Running 101: Essentials for Success by Joe Henderson (Human Kinetics)

Fitness Swimming by Emmett Hines (Human Kinetics)

Small Changes, Big Results: a 12-Week Action Plant to a Better Life by Ellie Krieger, MS RD with Kelly James-Enger (Potter)

Yogi in the Kitchen by Elaine Gavalas, MA, MS,

Thirty Days to a Healthier Family by Peggy Hughes (Deseret)

Total Body Transformation b Steve Ilg (Hyperion)

As always, in making this offering we are not endorsing any volume, weight loss plan or exercise regimen. It's merely a way to show you the wide range of information available as you work towards a healthier weight. Winners are announced at the end of each chat.


The free, weekly Lean Plate Club e-mail newsletter should be in your electronic in-boxes now. If you'd like to subscribe to this free service, just log onto www.leanplateclub.com. You'll be just a couple of clicks away from signing up. (And if you've subscribed and don't receive your copy for any reason, please let me know at leanplateclub@washpost.com.)

Now on to the chat:

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Gaithersburg, Md.: Sally, I really appreciate your advice on nutrition and improving your health. But there is something you don't address very often and that is how someone can deal with negative self-talk. I know that therapy is the best way route, but being heavy in this society sure does lead to feeling pretty bad about yourself. Any advice on how to be OK with who I am as I try to improve my health? THANKS!

Sally Squires: I'll bet a lot of LPCers could say today that you've been eavesdropping on their thoughts, Gaithersburg. Check last week's column LPC column on self-efficacy (all columns and web transcripts are available 24/7 at www.washingtonpost.com/leanplateclub.) University of Scranton psychologist John Norcross, co-author of Changing for Good, told me that this is a place where most people could improve. So to start, give yourself congratulations for just taking the steps to change. (And no, you don't want this to sound too "New Age") There's value in just telling yourself you did a good thing when you had a piece of fruit for a snack instead of a candy bar. Or when you took the stairs instead of the elevator. Or when you took a walk after dinner instead of just plopping down in front of the tube.

And don't forget rewards either for achieving some of your goals. It could be taking the time to have a bubble bath. Buying yourself a great new book or a CD that you've wanted. Habit change takes time and small steps. The more you can coach yourself with plenty of encouragement, the better. By the way, it also helps if you set reasonable goals. So if you miss a goal one day, don't beat yourself up. Examine it. What went wrong? Was it too ambitious? Did you not plan well enough? Use it as a learning experience and then make changes accordingly, and yes, tell yourself that you've done a good job when you reach a goal.

Other thoughts out there?

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Port Hope, Mich.: I too am looking forward to fresh greens from the garden! We sprinkle red wine vinegar, olive oil, a little sugar, parmesan cheese and press a clove of garlic on top of the salad and toss to coat. We grow mixed lettuce packages for a great variety but our favorite is Radiccio and Green Cos.

Sally Squires: Yum. That all sounds delicious Port Hope. And besides great flavor,those greens are rich sources of all kinds of healthy vitamins, minerals and phytonutrients. My mouth is watering. Thanks!

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Glendale, Ariz.: A quick tip on how to include more fruit in your diet. Combine fruit with savoury dishes. I always bake salmon in the oven with dill and lemon juice. I had strawberries available so I sliced three large strawberries and added them to the dish. The fruit cooked in the lemon juice and gave a lovely, slightly sweet taste to the dish. I always cover the fish when it is cooking with silver foil and bake it at 400 or 425 for about 20 minutes. I intend to experiment with fruit in other savoury dishes -- I am sure that sliced apple and peaches would prove to be very tasty.

Sally Squires: Mixing sweet and savory flavors is a great way to give your taste buds a treat--and fit in some of those healthy fruit and vegetables we need to consume more. Sounds like you might also like this: mix fruit and spicey food. For example, add a few raspberries or papaya with some jalapeno peppers to your regular. Varying textures also is nice on the palate, so crunchy plus soft. You get the idea. Thanks for the tips Glendale.

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Alexandria, Va.: One of my favorite soups includes leeks, although they are not the main ingredient. One thing to remember when cooking with leeks is to wash all the sand and dirt out first. To do that, chop off and discard the root end, then slice the leek -- lengthwise -- almost in half and, under cool running water, flush the grit out from between the layers.

Here's the (easy!) recipe:
Peel and mince one medium-sized piece of ginger root.
Clean and chop two leeks.
Peel and chop one bunch of carrots and one bunch of parsnips.
Spritz a wok with olive oil and stir fry the ingredients, adding them to the wok one at a time in the order listed above.
Transfer ingredients to a pot.
Add one carton (four cups) of vegetable broth and one-and-a-half cups white wine. Simmer about 20 minutes -- until the vegetables are tender.
Season with lemon pepper, paprika and salt.
Puree the mixture in a blender or food processor.
When serving, swirl a dollop of nonfat plain yogurt into each bowl.
Enjoy!

This is a tasty, filling, low-points soup. My best guesstimate is 2 WW points per cup (???).

Sally Squires: This sounds great, Arlington. And you're right, those leeks can be a bit sandy. Mirielle Guiliano, author of French Women Don't Get Fat, points that out too. And your recipe sounds a lot more flavorful than the leek broth she offers. It was pretty bland, but the leeks were great. And calorie-wise, they are about 15 calories per half cup. Thanks!

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Washington, D.C.: Regarding freshening my workout routine ... I am an avid runner and I love the fact that spring has arrived so I can get back outdoors without so many layers. This past winter; however, I added jumping rope into my indoor routine. While on the treadmill, watching television, I would get off the treadmill during commercial breaks (provided there weren't too many), and jump rope for those two-three minutes. It was a great substitute to speed training, which is another treadmill alternative.

Thanks for the column!

Sally Squires: You're welcome, DC. Jump-roping is also a good load bearing exercise which like jogging helps preserve and build bone. (But for those who have tender knees, you may want to check with your doctor first before getting out the jump rope.) It is fun, however, and seems to also help improve balance and coordination. Thanks!

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St. Paul, Minn.: What do you think about old Nordic Trak ski machines for weight loss? I recently cancelled a health club membership to save money, but had enjoyed using the elliptical machines there ... which I can't afford to buy for my home. I had picked up a used Nordic Trak in great shape at a thrift store for less than $20 but am having difficulty getting motivated to use it as it seems harder to use than the elliptical.

Sally Squires: I've never used a Nordic Track, St. Paul, but they were one of the original home exercise machines and were quite popular for a long time. They give a very good cardiac workout and as I recall, get your arms and legs moving like the elliptical trainer. You might check the company website: www.nordictrack.com

I've been told that a couple of practice sessions could get you into the right rhythm. Others out there with Nordic Track experience?

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Morganfield, Ky.: Sally,
I really enjoy your column and the Web chats.

This sounds really simple, but it has been effective for me. Think of one thing that is hard for you to control your eating of (ice cream, chocolate, chips, crackers, etc.) and eliminate it from your diet. Replace it with something healthy. So cut up vegetables in the place of chips, yogurt in the place of ice cream, a few nuts in the place of salty snacks, fat free fudge sticks in the place of chocolate. Any time you have a craving for that item, eat the substitution.

It's amazing how much calories you can cut out that way.

Sally Squires: You're absolutely right that small changes can add up to big rewards. In fact, before the Lean Plate Club started, I did a cover story for the Health section on that very topic. It was a real eye opener to see how just a few simple alterations can make a very big difference. Sounds like you've found some great ones that work well for you. Thanks Morganfield!

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Grand Rapids, Mich.: Can I make pizza dough and freeze it after it's all kneaded and ready to go? I love whole wheat pizza crust but my recipe makes two large crusts and I'm hoping I can divide it into little balls for individual pizzas and freeze them 'til needed. If yes, do I just thaw and use as usual?

Sally Squires: You sure can, Grand Rapids. And you can even thaw in the microwave (on defrost) to help speed things along. Great idea. Thanks!

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Washington, D.C.: I am a devout WW member and went to Rock Creek Restaurant in Bethesda this past weekend. It was just what the doctor ordered -- a delicious health-conscious menu that posted all of its nutritional information! Any other restaurants in the area that do this?? It's awesome!!!

Sally Squires: Restaurants are starting to get on this bandwagon, DC. And the more customers ask for nutritional information, the more we'll like get it. Of course, fast food restaurants have done this for a very long time. Applebees also announced last year as I recall that they are listing nutrients on their menus.

And it can be tough for smaller establishments to accurately figure out nutrient counts since ingredients and menus may change based on market availability. But it sounds like there's the beginning of a trend developing.

Let's start a list here at the Lean Plate Club of restaurants that offer this, either in the Washington region or beyond. So send in restaurant those that you find either to the web chat or to leanplateclub@washpost.com Thanks!

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Norman, Okla.: Great forum, Sally
There always seems to be some great new diet book being promoted by the media. I usually wait 'til the books make it to the library or used book story. Otherwise my pocketbook tends to be the only part of me that gets lighter. I recently picked up a couple of used Barry Sears's Zone books and am intrigued. Sally, do you or any LPCers have any thoughts on or experiences with the Zone?
Thanks.

Sally Squires: We've featured the Zone in a column or two and I've interviewed Barry Sears. Some LPCers have sworn by his approach. Others have found it too technical. So you might want to get a cup of java and sit down in a chair at your favorite bookstore to peruse the volume before you put out some serious change to buy the book.

Others out there want to comment on the Zone?

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Alexandria, Va.: OK, so after what seems like a lifetime of dieting, I lost 30 lbs or so last year. I looked good and fit into nice clothes. I was not happy. I have since figured out that I really like to eat fattening foods -- and don't really care if I'm overweight. Why is this so wrong? Food makes me happy, so I eat. I see no problem. (and FWIW, I eat mostly healthy foods, just lots of it).

Sally Squires: Ah, the $64,000 question, Alexandria. Scientists debate this one from time to time. There may be people who do fine healthwise with added weight. You may be one of those. But the odds are not in your favor. Added weight is linked to premature death from heart disease, diabetes, kidney problems, some types of cancer...not to mention the added toll on joints and increased risk of arthritis. So if you decide to stay at this higher weight, be sure to get regular checks of blood pressure, blood glucose, blood cholesterol, etc. And stay active. Fit and fat definitely beats fat and sedentary any day. Let us know how it goes...

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Cheyenne, Wy.: Hi Sally,

Speaking of substitutions a couple of weeks ago I substituted Hot Tamales candy for chocolate kisses. Much to my surprise this substitution broke the month-long weight plateau I was experiencing. Thanks for the column!

Sally Squires: Wow. Congratulations, Cheyenne! And if you like hot tamales, you may also like chewy ginger candies,which have a similar biting taste or wasabi, which is really,really hot. It would be hard to overeat wasabi. Thanks!

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Maryland: I find that the best way to avoid junk food is to just not buy it. When I want a snack, I grab some peanuts, popcorn, or I'll boil up some edimame (I buy mine frozen at Whole Foods).

When I'm in the mood for pizza, instead of ordering out, I make my own. I use whole wheat tortillas or English muffins and top with sauce and fat-free cheese.

Sally Squires: Great choices, Maryland. And let me add, that keeping food out of sight at home (or at work) is another good strategy. It's so easy to reach for things mindlessly when they're out on the kitchen counter or in glass jars or handy little dishes. You know: out of sight, out of mind. Not that I'd know anything about that myself of course! :-) Thanks!

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St. Louis, Mo.: For Gaithersburg -- I read this yesterday but can't remember where. Something that can help with negative self-talk is to count all the times you didn't do something "wrong." For example, you slipped up and ate a chocolate cookie ... but quit at one. How great is that? Before you might have eaten six chocolate cookies, so use your self-talk to pat yourself for stopping at 1 or 2. If you got on the treadmill but quit after 5 minutes, you still got on and next time you can aim for 6 minutes. That's more positive than not getting on at all. Sometimes the gains are small, but every gain and every pat on the back can fuel another. Hope this helps.

Sally Squires: Exactly right, St. Louis. It's celebrating the little steps, no matter how small they may seem. And you've just given us some great examples. Thanks!

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Washington, D.C.: I tried the Zone and found it much too complicated, not easily adapted to day-to-day life, let alone chaotic or changeable circumstances. But I think it has some good basic principles and the LPCer in question might want to check the book out of the library and glean some of the goodies.

Sally Squires: Thanks for the feedback, DC. And yes, checking a book out of the library is a terrific idea. Thanks!

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Avon Walker in Fairfax, Va.: Hey Sally,

I posted before about finding clothes for the Avon walk, and just wanted to update that things are going well.

I walked my first 10+ miles two weeks ago and am still going strong.

Just so people know, when I started training seven weeks ago, I was a size 22/24 and hideously out of shape, I'm still that size, but I feel better about myself after walking on a daily basis. I need to eat a lot of carbs with the long milage training, so I haven't seen a great deal of weight loss, but like I said, at least I'm feeling better!!!!

Thanks for all the ideas from you all, and I'll keep everyone posted as we get close to the actual walk.

Sally Squires: Way to go Fairfax. And you point out a very important change that takes place with exercise: that feeling of being more fit. It really feels good, doesn't it? I'll bet you also feel more energetic too. Thanks for letting us know. Good luck with your continued efforts. And keep us posted.

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Richardson, Tex.: One healthy snack food I recently discovered is Good Sense Trail Mix Dietary Snack Mix. It has sunflower nuts, raisins, almonds, pepitas and cashews. It's low sodium (10g), trans fat free and no cholesteral. Even though it's low in salt, it's a great substitute for chips because it's crunchy and tasty.

Sally Squires: Sounds great, Richardson. Here's a link for those who want to know more:

www.goodsensesnacks.com/trail_mix.htm

Thanks.

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Tampa, Fla.: I must agree with the author in your column today on one thing -- portion control! Food portions are much smaller in other countries, but they are enough to fill you up. I lost 20 lbs mostly with calorie restriction using Weight Watchers as a guide (and exercise, of course), but I've kept it off by eating whatever I want but learning to listen to my stomach and stop eating when I'm full. It allows me to eat whatever I want and enjoy the dishes I love.

Sally Squires: Congratulations on those 20 pounds, Tampa! Very impressive. And yes, as you already know, portion control is absolutely key to long term success. Another strategy that "French Women..." advocates is keeping track of what you eat, which is a good way to just be more mindful of what is passing your lips. So, yes, there are some tips that may be of value -- and will sound familiar to long-time LPCers. Thanks.

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East Texas: Here's a wonderful way to get in whole wheat while having a week-end breakfast of cinnamon rolls. My teens are developing a taste for whole grains this way.

Whole Wheat Cinnamon Rolls

1 pkg active dry yeast
1/2 cup warm water
1/2 cup milk, scalded and cooled to warm
1/3 cup butter, softened
1 egg
1 cup whole wheat flour
1/4 cup wheat germ
1/4 cup brown sugar
1 tsp salt
2 to 2 1/2 cups all-purpose flour

Dissolve yeast in warm water. Let stand 5 mins until yeast foams. Add the milk, butter, egg, whole wheat flour, wheat germ, brown sugar and salt; blend well. Add all-purpose flour to make a stiff dough. Turn out onto a lightly floured board and knead until smooth, about 5 mins. Cover dough and let rise until doubled, about one hour. Punch down and roll out to 12x18-inch rectangle.
Brush with 1/4 cup softened butter and sprinkle with a mix of 1/2 cup sugar, 1/3 brown sugar, and 1 tsp cinnamon. Roll up, cut into 18 slices. Place in 9x13-inch pan. Let rise one hour or until doubled. Bake in preheated 375 degree oven 25-30 mins. May drizzle with powdered sugar icing.

Enjoy!

Sally Squires: I'll bet I know one 17-year-old guy who would eat these up straight from the oven. Thanks very much. They sound healthy and delicious, East Texas. And I'll bet this could also be made with reduced fat milk and butter. Have you ever tried it?

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Starkvile, Miss.: I have recently taken the time to browse through the wide variety of frozen stir fry vegetables that are available. It is great fun -- and healthy! -- to try them all with Chicken breast cooked as sprinkled with Mrs. Dash's grilling spice. Mmmm ...
Also, this time of the year I love to make up a pint of low-fat honey mustard dressing and serve it over red leaf lettuce, tomato wedges, hard cooked egg slices, and sliced cooked chicken breast! Nothing better and low calorie, too. I would be happy to share my dressing recipe if you would like it.

Sally Squires: Boy, does that sound like a great salad dressing. We'd love to have your recipe, Starkville. Thanks for offering to share it. And those stir fry veggies sound tasty. Thanks.

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Newark, NJ: I wanted to share a great worktime exercise idea for those that are looking to conquer the six-pack.

I read this in a fitness magazine.

When you're sitting in your chair at work, simply tense your abdominal muscles for 3 seconds and then release. Do as many reps until you start to feel a burn. Surprisingly this ab exercise is just as effective as doing crunches.

Sally Squires: This is a great way to tighten those core muscles, which sag on an awful lot of us. Thanks for passing long the tip, Newark. And for those who want more cubicle physical activity, check out the Lean Plate Club Fit for Fun Challenge, posted at www.leanplateclub.com.

Thanks!

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Arlington, Va.: The best springtime exercise -- washing and waxing your car. If you spend 30 minutes doing the outside and inside and then another 30 minutes waxing -- you have 60 minutes of a pretty intense work-out. And the benefits are immediate (on your car, that is). People have to remember that exercise is easy -- it is all in your head!

Sally Squires: Great idea, Arlington! Also reminds me of the Karate Kid movie. Remember wax on, wax off? Thanks for this really good example of a "lifestyle activity." Spring cleaning is another...so is packing boxes to move...

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Washington: Submitting early -- Hope you can post this question to the group.

Does anyone have a good tofu lasagna recipe, preferably one that is cheese-free, but if it includes a little cheese, that is OK. Thanks.

Sally Squires: Have we got tofu lasagna recipes for you, DC. I found a few links on the web, which Katie McLeod, our producer today, has put into a message that I'll post next. Also, I spoke with the Vegetarian Resource Group, www.vrg.org. Chef Nancy Berkoff, Vegan Microwave Cookbook has a fast tofu lasagna recipe that sounds good. The third link on the next message includes the recipe and a link to check out her book. Thanks for asking.

Other favorites out there?

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washingtonpost.com:
Tofu-Lasagna Recipe
Tofu-Lasagna-2 Recipe
Vegan Microwave Cookbook

Sally Squires: Here are the links for three tofu lasagna recipes...

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Gaithersburg, Md.: Sally,
Thanks for the great column. I lost 20 lbs a year-and-a-half ago using the south beach diet. Now I eat like I used to EXCEPT I eat sweet potatoes instead of white, whole wheat instead of processed and snack on nuts, rather than chips. Many tips from your column have helped me keep the weight down where it belongs. I think the 'fad' diets work for losing weight, but common sense is needed to keep it off.
Now, I look forward to swim season.

Thanks.

Sally Squires: Couldn't have said it better myself, Gaithersburg. As we like to say, eat smart--and move more. And congratulations on those impressive 20 pounds. Thanks!

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Washington, D.C.: The LPCer who lost 30 pounds but was not happy raises some interesting issues. Sometimes we expect that once we are thin, all our problems will disappear and we will be happy all the time. It can be a let-down to discover that we still have to deal with the same old stuff even if we reach our "ideal" weight, and it can be even harder when we no longer have food to turn to as a coping mechanism. We miss the comfort that food provided. We may have been unhappy when we were fatter, but we were able to numb the pain with food. Sometimes going on a diet and losing weight can "wake us up" to that pain. Perhaps we can use this new awareness to get ourselves into the habit of seeking satisfaction in other areas of our lives. Maybe we've been turning to food because we stopped looking for anything better. (Especially if we've been overweight, and we've told ourselves we don't deserve anything better and that certain opportunities aren't available to us.) Maybe we can gradually introduce new sources of pleasure so that we won't miss food anymore, and our lives will be richer as a result.

Sally Squires: So true, DC. Weight can be a very complicated issue. And emotional eating is a huge issue for many. Thanks much.

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Portland, Ore.: We got into a huge family discussion at Easter (ironically over ham, deviled eggs, cheesy potatoes, asparagus, cinnamon rolls, fake Orange Juliuses, key lime pie) over the sins of peanut butter vs. butter. I say peanut butter has good fats, though my daughter pointed out it has hydrogenated fats, a source of trans fat. But in contrast, butter is mainly saturated fat. Ah, yes, someone else said, but you eat less butter than peanut butter, which we all took exception to when we pointed to the way Dad makes his peanut butter sandwiches ... course, he's more active than the rest of us, and like I said, we were all eating that big dinner. Your thoughts?

Sally Squires: Sounds like it was a very lively Easter, Portland. Peanut butter has plenty of healthy fat. Butter, as you correctly point out, has saturated fat. (And by the way, most peanut butter has very little if any trans fat--that hydrogenated fat that you're rightly concerned about.)

Okay, here's how the numbers work out:

Butter (by the pat) has 36 calories, 4 grams of fat, including 3 grams of saturated fat and about a gram of healthy fat.

A tablespoon of butter has 102 calories, 12 grams of fat, 7 grams of saturated fat (nearly a third of a day's worth) and about 4 grams of healthy fat.

Peanut butter (1 tablespoon) as about 80 calories; 8 grams of fat, but only 1.5 grams of saturated fat and about 6 grams of healthy fat. Plus peanut butter has some carbohydrates, fiber, calcium phosphorus, potassium...

Okay, so you be the judge...

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Arlington, Va.: Ruby Tuesdays Restaurant also has nutri info availabe at each table. Very enlightening!

Sally Squires: Thank you!

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Angers, France: Hi and thanks for the great work you do!
I'm an American living in France. It would be great fun for readers to fall in love with cooking and use all the fresh and fine things they can find in farmer's markets. Life is for living and the wonderful things that God gave us. Food is essential for life. My outlook has totally changed living here. I eat whatever I want, but I no longer crave chemical foods. My weight is fine and my skin is clearer.
Best to everyone!

Sally Squires: Thank you Angers! You are the farthest flung LPCer so far today.

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kids and vegetables: I have found a new vegetable that my young children BEG for -- the mini bell peppers (I've seen them at Costco and (of course) Trader Joe). They are perfect finger food, even for a three-year-old, and the only problem is when we run out!

Sally Squires: And those bell peppers are filled with vitamin C and other good stuff. Plus they're a good alterative for dipping into salsa or other dips. Great food find. Thanks!

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Alexandria, Va.: I've recently adopted the practice of one of my friends who is a stay-at-home mom. If my husband or I want something sweet, rather than buying it at the store, I make it at home. Usually, by the time I stir up a batch of cookies and wait for them to bake and cool, I don't even really want them, so I eat only one or two, and the rest go into the cookie jar, where they last up to two weeks because we forget they're there. Not only is it cheaper to make baked goods at home, they're also healthier because I know exactly what goes in them, and can adjust the sugar amounts, use the "light" butter that's out there now, etc.

Sally Squires: An excellent example of smart eating. Also, I dug out an old Betty Crocker brownie recipe, made it from scratch for my family and they didn't like it very much because it wasn't nearly as sweet as current mixes. And I'm sure because it has less sugar. Thanks!

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Centreville, Va.: For the Tofu lasagna person -- my sister-in-law made a GREAT mac/cheese over Xmas. It was made with soft tofu, and just a little cheese. I know it's not lasagna, but it was a great dish. Perhaps you could incorporate the sauce into your dish. She got the recipe from Moosewood Classics.

Sally Squires: Thanks Centreville.

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RE: Nordic Track: I've had my eliptical machine for the past three years and so far so good.

Sally Squires: But do you also use the original Nordic Track?

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Cinnamon Rolls: Actually, my modification this past week-end was using 1/3 cup blend of a healthy oil instead of the butter. Next time I plan on using soy milk, instead of whole milk. Thanks!

Sally Squires: Okay, thanks. Let us know how the soy milk works...

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Guaynabo, Puerto Rico: I've been on the South Beach Diet since November and have had great results, weight-wise and blood test wise, also. I've been trying to get my exercise routine up to par. How can I do weight bearing exercises without belonging to a club? Any goos advice on exercise DVDs?

Sally Squires: You bet, Guaynabo. In fact, in last week's Lean Plate Club e-mail newsletter, we had a round-up of some of the best, courtesy of several leading magazines and Collage Video.

Check out the transcript of last week's web chat (at www.leanplateclub.com) and also look at www.collagevideo.com. Then click on the magazine tab at the top and you'll go to more round-ups.

I'm a fan of the Firm. Others mentioned Kathy Smith. Billy Blank's Tae Bo won some other accolades...the list goes on and on.

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Anonymous: Hi Sally -- My mother has always struggled with her weight. When she was in college, she stopped getting on the scale when it reached 200. She slimmed down significantly after that, but for many years yo-yo'd between a size 12 and a size 6. Between 1996 and 2004, she hovered around the size 4 area (she is petite). Now, in an effort to encourage my father's weightloss, they have adopted agressive eating and exercise habits together -- steamed vegetables (and nothing else) 2-3 nights/week, and LOTS of exercise. My mother has gotten down to less than 100 lbs. She has stated that she knows she doesn't need to lose any more weight, but I am worried nonetheless. Understandably, there is a large part of her that is proud to be considered "too skinny" after being so obese as a young woman, but I am concerned she might go too far. Are there any resources for adult anorexia? Is this common? Am I jumping the gun? I am certain that part of my concern may be tied up in my own weight issues (being overweight myself), but I don't want that to overshadow real concern.

Sally Squires: There are indeed concerns with adult anorexia.

I'll include a link in a minute to more information about anorexia from the University of Virginia Health System. And you might also check out Body Traps by Judith Rodin, PhD, who has studied mother-daughter interactions with weight.

How's your father doing with his weight?

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Starkville, Miss.: Sally -- I had to smile at Newark's great suggestion of holding in your abs while at work. I had a good friend who walked every day. She would have what she called a "mantra." She would count to herself 1-2-3-4 while holding in her abs. Then she would release this for another count of 4. I tried it and firmed up in no time (and I am in my late 50's!). Also the mantra helped our walking time just seem to fly by. I lost 17 lbs. My friend lost 100 lbs. over a period of one year and now wears a size 10!

Sally Squires: Wow! Another great example of how small changes add up to big rewards...Thanks very much.

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West End, DC: Just wanted to share a tasty recipe that's easy to prepare and a healthier version of microwave popcorn.

Cauliflower Popcorn:
1 head of cauliflower (or frozen florets if you prefer).
Olive Oil to taste
Morton's reduced sodium salt

1 - Preheat oven to 375 degrees.
2 - Wash cauliflower and break into florets. (if frozen, get rid of extra ice)
3 - Place cauliflower evenly throughout baking dish.
4 - Drizzle olive oil evenly over cauliflower and finish by sprinkling salt to taste.
5 - Place in oven and leave until cauliflower begins to caramelize (usually turns tan/brown on top). This process takes about 20 minutes or so.

When you're done, you have a sweet and tasty snack. Oh yeah, and it's quite healthy too!;

Sally Squires: Now this is very, very original...Reminds me of some baked kale that we featured on the Lean Plate Club a number of months ago. Thanks!

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washingtonpost.com: University of Virginia Health Topics A-Z

Sally Squires: Here's the link for the anorexia information.

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New Albany, Ind.: My husband and I are both trying to lose.
I make a lot of soup since soup and salad meals seem to be very filling and help us not overeat. But I wonder if the vegetables lose much of their nutrients since the cooking time is so long.
(Love the column.)

Sally Squires: They may lose a little bit of vitamin C, New Albany, but soup is a wonderful way to feel full with fewer calories. And since you're making it yourself, you can also control sodium, which is ideal. Also, studies suggest that there is minimal difference between canned, frozen or fresh vegetables or fruit. Isn't that good news for those of us who either don't have time to shop frequently or are often watching the numbers at the checkout. Thanks!

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Foggy Bottom, Washington, D.C.: One of the best things I've taken to doing is using vegetables instead of potatoes, pasta or rice. When I make a nice chicken in stewed tomatoes with zucchini thrown in, I always serve it over green beans or cauliflower. I toss on a little parmesan. Good taste and very healthy. If I have some turkey meatballs and tomato sauce, once again I rely on zukes, green or yellow beans, cauliflower or spinach to serve as the 'platform.'

Sally Squires: Great strategy, Foggy Bottom. And I'd add to your list spaghetti squash, which is really delicious. Last night I made a frittata for my husband and me with just three eggs and lots of asparagus, tomatoes and a little goat cheese. It was delicious and filling. Thanks!

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Washington, D.C.: Sally -- wanted to submit a great vegetarian recipe for eggplant -- it's sort of like a pizza.

1 small eggplant
2 tbs olive oil
2-3 garlic cloves, diced
1/4 tsp red pepper flakes
1/4 tsp basil
2 tsp water
1 c tomato sauce

Saute garlic and red pepper flakes in oil for 1 min. Add eggplant (you can peel or not), basil, tomato sauce, water, and salt/pepper to taste, and simmer, covered, on medium heat for 20 mins or so, or until eggplant is pretty mushy.

Spread mixture on foccacia and top with sprinkles of fresh parmesan. Bake in oven for 10 mins at 400 degrees.

It's delicious, and you can adjust spiciness according to taste. You can also eat this by itself or throw over pasta or rice.

Sally Squires: Okay, now my mouth is really watering. This chat better wind down for lunch...Sounds great, DC. Thanks.

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Baked kale???: Oh, would you please re-post the recipe? I love kale!

Sally Squires: It was simple. Wash Kale and spin dry. Put on a baking sheet in a 350 degree oven. Sprinkle with garlic, paprika and a little salt and pepper. (Basically whatever you like best.) Bake until kale is crispy. Then eat after cooling or place in an air tight container. I liked it, although my family did not give it raves...

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Anonymous: He is actually doing quite well. He has been overweight for quite some time, and has already lost 20 lbs, which has inspired him to do more.

Sally Squires: That's great. Thanks for letting us know.

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The midwest: I think substitutions can only go so far for so long -- denying yourself any food you truly want or love could lead to a binge eventually. It definitely does for me. Ever since reading the wonderful book Intuitive Eating by Evelyn Tribole I have had far, far fewer issues with weight cycling. No food is off limits for me now -- it's all a matter of portion control and regular exercise.

Sally Squires: When I co-wrote the Stoplight Diet for Children with Leonard Epstein, PhD., one of the tenets was no forbidden foods. It still holds true. Thanks for the reminder. Sounds like you've got a really good thing going.

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San Antonio, Tex.: For Gaithersburg ... I had tried many times to lose weight, but suddenly it was easy. I realized months later, trying to figure out what was different, that I had accepted myself, weight and all. My self-talk had changed to, "Yes, my fat cells are full, but so are my smart cells and my creative cells and my funny cells and -- most important -- my nice cells."

Sally Squires: Well said, San Antonio. Many of us are our own worst critics...Thanks for the advice.

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Soy Milk: I got a coupon for a free quart of Silk Soy Milk the other day and just adored it! I'm in perimenopause and know the health benefits of soy - we already use edamame and tofu - but it's SOOO expensive. Any LPCers know where the budget minded can get Soy milk?

Sally Squires: Yes, indeed. Costco and Trader Joe's both carry soy milk. At Trader Joe's you can find it in the "dairy" case and also on the shelf in boxes. I'll bet that Sam's Club and BJ's may also carry it. And these days, Safeway, Giant and other chains often have great sales...Hope that helps. Thanks!

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N.Y.: Although the reviewer of "French Women Don't Get Fat" did not like the author's idea of a "mini-fast" over the weekend, I have found that fasting for a period of 15-16 hours once a week is KEY to my remaining at my current weight. I eat my last bite of food around 4 pm and only drink water or tea until around 8 the next morning. This gets my mind off food and puts everything back into perspective, so to speak. After one of these mini-fasts, I have no desire whatsoever to overeat ... and my cravings for things I shouldn't have go WAY down. I am 59 years old, 5'5" tall and weigh 105, so it's working for me.

Sally Squires: And that's great if it works for you New York. The point is to find what works best for your tastes, food preferences, lifestyle, etc. That's an important tenet of the Lean Plate Club. But for many, a mini-fast might have the opposite effect, they'd find themselves craving everything in sight. It's knowing yourself that is important and not being beholden to the next food fad or diet rage.Thanks!

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Re: the Zone Diet: I love the Zone diet. I followed it very strictly and lost 40 lbs. a couple of years ago. The great thing it did for me was to help me realize that I could be satisfied with very small portions, half the volume I had been eating, as long as they were evenly balanced with protein, carbs, and fat. I also loved that no food was forbidden, although some of them are only allowed in tiny portions. I didn't find it hard to follow at all, because after a week or two I had memorized the portion sizes for most of the foods I like to eat; as a backup for unfamiliar foods, there are always the rules of thumb about a serving of protein roughly the size of your palm, etc.

I still follow the diet more loosely now, and I feel really healthy and good. It is sometimes a challenge to always have a protein source on hand, but I've been able to find portable foods (a half-pint of milk, certain energy bars, tuna pouches) for emergencies.

The books aren't necessarily very well-written (Mastering the Zone is probably the most useful one), but once you get started you don't need to refer to the books. I really recommend trying it.

Sally Squires: Very helpful. Thanks for the feedback.

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Downtown Washington, D.C.: I wanted to pass on a diet tip that's really worked for me.
Set aside one day of the week to eat whatever you want.
When it's 6:30 and you're standing in line at the CVS and you're starving and that Snickers is calling your name, it's a lot easier to say, "No, you can't have it" when you can add, "but you can have one on Friday." Most of the time, when Friday comes around, I don't even want it. If I do, then that's one candy bar I've eaten instead of two. That scheme also makes it easier for me to get back on the wagon, so to speak, when I've splurged at a holiday dinner or such: I know that that one day is an exception I've kind of budgeted for already, and not something to beat myself up over and an excuse to give up entirely. I've also found that, when that one day a week comes along, I may want the fried chicken from Popeyes like I always have, but I'm just as likely not to, because I've kind of trained my tastes away from it by getting used to eating healthy the other six days a week.

Sally Squires: Also works for Easter when you've eaten too much candy but can say it was just for Easter...Thanks very much.

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Orlando, Fla.: I have to agree with journaling as a weight loss strategy. If I know I have to write it down I won't eat it. I worked with a trainer at the gym who would look over my journal each week. I lost 30 lbs using this strategy and a lot of working out at the gym. Those M'n'M's don't look as good when you know you're going to have to show this journal to your trainer.

Now that I've met my goal weight. I weigh in once each week to make sure I'm still on track. If I fell of the wagon -- like this weekend when so much Easter candy was around -- it's back to journaling.

Sally Squires: Way to go on those 30 pounds. That's awesome. And yes, tracking what you eat--even if you don't count calories--really can be a reality check, can't it? Thanks, Orlando.

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Baltimore, Md.: A few healthy, inexpensive suggestions for those days when you forget to brown-bag it and are tempted by the seven fast food restaurants within a 2 minute walk/drive from the office, or the honey bun calling your name in the vending machine. I try to keep most of these items on hand at the office. It's definitely saved me more than a few trips to the vending machine or the Mickey D's!

- "Instant Lunch" ramen noodles in a cup. Yes the trans fat, saturated fat, and salt could be better, but in a pinch, it's a cheap, filling, 300-calorie lunch.
- Jar of chunky peanut butter, box of triscuit crackers. High calorie density so chew slowly.
- single-serve low fat microwave popcorn.
- Box of your favorite tea.
- Bag of carrots, bottle of ranch.

Sally Squires: Great suggestions, Baltimore. Thanks!

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Columbus, Ohio: Do you or any of your chatsters have a recipe or way to make healthy/low fat/low calorie biscuits? My Dad used to make them with yogurt somehow and I'm wondering if there is a way to use some wheat flour, fat-free yogurt, fat free milk to make them healthier, but still tasty. I'm thinking of even throwing in some fresh blueberries which I am seeing at the store now.

Thanks!

Sally Squires: Eating Well magazine, www.eatingwell.com,
has sage-scented cornmeal biscuits. They've also recently sent me their cookbook, which is wonderful. You'll find lots more recipes on their website listed above.


EatingWell Sage-Scented Cornmeal Biscuits
EW Favorite: March/April 1995

The biscuit dough can be mixed and formed about an hour before baking; set it aside in the refrigerator.

Ingredients

1 1/2 cups all-purpose white flour
1/2 cup cornmeal, preferably stone-ground
1 Tbsp. chopped fresh sage or 1 tsp. dried rubbed sage
1 Tbsp. baking powder
1 tsp. sugar
1/2 tsp. baking soda
1/4 tsp. salt
3 Tbsp. reduced-fat cream cheese
2 Tbsp. cold butter, cut into small pieces
1 cup buttermilk
1 large egg, lightly beaten, mixed with 1 Tbsp. water

To Make:

Preheat oven to 425 degrees F. Lightly oil a baking sheet or coat it with nonstick cooking spray.

In a mixing bowl, stir together flour, cornmeal, sage, baking powder, sugar, baking soda and salt. With two knives or your fingers, cut in cream cheese and butter until you have lumps the size of peas. Stir in buttermilk until just combined. Do not overmix or the biscuits will be tough.

Turn the dough out onto a floured surface and pat into a circle about 9 inches in diameter. Cut into 12 wedges with a sharp knife.

Transfer the wedges to the prepared baking sheet. Brush them lightly with some of the egg mixture. Bake for 10 to 12 minutes, or until they are firm to the touch and very lightly browned. Serve warm.

Makes 12 biscuits.
118 calories per serving; 4 g protein; 18 g carbohydrate; 223 mg sodium; 26 mg cholesterol.

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Starkville, Miss.: Hi Sally,
Here is the recipe for the honey mustard dressing. Hope you like it as much as I do! By the way, I am baking oatmeal cookies this morning for my nephew's group stationed near the Baghdad airport. Quite a temptation to nibble!

Honey Mustard Salad Dressing

1/4 c. vegetable oil
1/4 c. honey
1/4 c. prepared (plain) yellow mustard
1 T. apple cider vinegar or white vinegar
2 to 3 tsp. grated onion and juice
1/4 tsp. ground red cayenne pepper
1 c. low or non-fat mayonnaise
1/2 c. Lo-fat Miracle Whip

In medium bowl, whisk all above ingredients together well. Then blend in mayonnaise and Miracle Whip. Cover and refrigerate at least 6-8 hours before serving.

You can cut this recipe in half and then add a little non-fat milk to make it thinner. A full recipe makes a quart (I cut the recipe in half.)

Sally Squires: Thank you Starkville.

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Downtown Washington, D.C.: I'm all confused about eating and working out. I think I'm in the same situation a lot of people are in, in that the way my schedule works, the time I've got most free for exercise is also the time when meals should normally occur. I know better than to eat a full meal just before heading to the gym, but other than that, what should I watch out for? I've gotten into the habit of eating a banana while I walk the few blocks to the gym to curb my hunger and give me a little more energy, but then what? I don't snack immediately after working out, if that helps.

Sally Squires: Don't you feel like a juggler, DC? I do sometimes. That banana is a great thing to eat before your workouts. You might add a little protein with it, say, a glass of skim milk or a small handful of nuts, or even a little peanut butter. Eating one to two hours before a workout is best to keep energy levels high during your workout. If you want to maximize fat burning, then eat about an hour after working out. If not -- or if you're just hungry -- then have a reasonable meal. Also check out Nancy Clark's Sports Nutrition Guidebook. By the way, Clark is the first registered dietitian to make the Wheaties box. Good luck with your efforts. Thanks.

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St. Louis, Mo.: A tip that has worked for me when I WANT to eat something that isn't in my healthy eating plan is to decide I can't have it until I've eaten the healthy foods I'm supposed to eat: no junky stuff if I haven't eaten 7 fruits/vegetables, 2 dairy and several servings of whole grains and lean meats. If I have to eat 4 servings of vegetables before I can eat junk food, I don't usually want it by the time I get there. If I do, I eat some without guilt and just get it over with.

Sally Squires: Great strategy, St. Louis. And that way you make sure that you get the healthy things in -- and as you point out, by that time, you usually don't want the other stuff. Thanks!

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Sally Squires: Thanks to all for a great chat. Winners today are DC for the advice on the Zone; Richardson, Tex.; Starkville; Fairfax who's running the Avon; Port Hope; Glendale; St. Louis (for the eating healthy things first); San Antonio for the encouraging words; East Texas; Newark; DC (for the jump rope) and Downtown DC

E-mail me your snail mail address to leanplateclub@washpost.com. Please put winner in the subject line. And until next week: Eat Smart and Move More with the Lean Plate Club. Thanks to all.

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