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. On Tuesdays at 1 p.m. ET, Sally leads a discussion for people who want to eat healthier, move around more and otherwise get better but not bigger. We're not about fad diets or crash weight-loss plans; we're about eating wisely and living healthy for the long haul.

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

Sally Squires has covered health and nutrition for The Post since 1984. She holds masters' degrees in nutrition and journalism (both from Columbia University), is co-author of "The Stoplight Diet for Children" and covers heart disease, cancer, psychology and many other health topics in addition to nutrition. She usually eats a salad for lunch, sits unluckily close to the Health section's legendary cookie depository and (for this phase of her ongoing battle of the bulge) swears by "The Firm" series of exercise tapes.

Health section editor Craig Stoltz will join Sally sometimes. Stoltz has none of Sally's impressive credentials but labors under a decade-long medical directive to control his weight and eat wisely, takes a statin to lower his blood cholesterol and keeps track of everything he eats on a Palm handheld computer, a fact most of his acquaintances no longer find interesting.

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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.I've just returned from the Experimental Biology annual meeting San Diego where 15,000 scientists are meeting on a variety of topics, including nutrition.

The Lean Plate Club e-mail newsletters should be in your in-box right now. If you'd like to subscribe to this free service, just log onto www.leanplateclub.com and you'll be a click away. (If you've already subscribed and did not receive your copy today, please let me know by e-mailing leanplateclub@washpost.com)

This week's prizes include:

Three Hour Diet by Jorge Cruise

Total Body Transformation by Steve Ilg

The GI Diet by Rick Gallop

Fitness Cycle by Chris Carmichael and Edmund R. Burke (Human Kinetics)


Escape Your Weight by Edward Jackowski, Phd. (Thomas Dunne Books)

Plus I have three, exercise DVD's to throw in the prize pot. (They are currently packed in a box that is being moved as we move our offices, so these will be real surprises to the winners.)

Here's what we're looking for: assist another LPCer on this web chat. Inspire us with your own story of healthy habit change. Share a food find or great tasting healthy recipe (and yes, please do give credit if the recipe is not your own.) Tell us how you're fitting in more physical activity. Do one of those things and you could be a winner today. Winners are announced at the end of each chat. (And in making this offering, we are not endorsing any exercise regimen or weight loss program. It's merely a way for you to know more about the wide range or resources available as you instill healthy habits for a healthier weight.)

If you read the Lean Plate Club in the Post's Health section or on-line at www.washingtonpost.com, that's great. But if you're outside the Washington region and would like to see the column carried in your local paper, as it is in a growing number of newspapers, e-mail me at leanplateclub@washpost.com and I'll tell you how to help make that happen with the Washington Post Writers Group.

Also: Got a funny story to share about your healthy habit change? I'm all ears. Send you amusing tales of instilling healthy habits to me at leanplateclub@washpost.com and please put funny in the subject line.

Now on to the chat!

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Denver, CO: Hi Sally,
I run about 4-5 times a week and on my off days I usually take a walk, but feel like I need more on my non-running mornings. I've recently added some weights (arms) and ab crunches to my routine.

The other thing I've done is TiVo some workout shows so that I can do/watch them when it's convenient for me. I like Denise Austin's 2 shows but they're not on at times that I can watch them "live". The other good thing about that is that I can fast forward through the commercial breaks and not lose my momentum. Anyhow, it's adding a little something extra to my workout routine. Just thought I'd share. Thanks.

Sally Squires: Hey Denver: That's a great strategy to take advantage of TiVO. Other LPCers have also used NETFLIX (and local videostores and public libraries) to keep their workouts fresh with new videos or DVD's. Variety can really help. And I'm a fan of listening to books on tape while doing stairclimbing or treadmill work. Current book that I'm loving is Secret Life of Bees, which makes me want to spend the entire day stair climbing.

By the way, those weights and crunches are great additions to your workout. In fact, I re-read some of the latest exercise guidelines on the plane to San Diego. Resistance training twice a week for all major muscles is recommended as is flexibility. So you're on a great track. Thanks!

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Cheshire, CT: What dosage or souce of Vitamin D would be appropriate for an individual with Type 2 diabetes? Thank you.

Sally Squires: There's no special vitamin D level for people with type 2 diabetes, so recommended intake will depend on your age. 19 to 50 year olds need 200 IU daily (about two glasses of skim milk.) Those 51 to 70 need 400 IU and people 70 and older need 600. Hope that helps. Thanks.

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Crofton, MD: Food find: Just Roasted Garlic. It is 100% dried, roasted garlic. I smashed it into a powder with a rolling pin and added it to homemade black bean soup. Mmmm.

Sally Squires: Yum. That sounds great! I caught a bit of the Food channel yesterday coming back on JetBlue. Rachel Ray was putting a lot of garlic in some dishes. They also were mouth watering...Thanks.

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ES in Reston, VA: Hi Sally, another great topic, as always, thank you!; The information you shared about Vitamin D relates to what I heard this morning on the Today show about 7 other essential nutrients most Americans do not get enough of (Vitamins A, C, E, fiber, magnesium, potassium, and calcium) This was reported in the current issue of Prevention. Your article and this information underscore the importance of eating a BALANCED diet. Why is this happening in a nation abundant with good food? It would be so easy to remedy the problem....a couple of glasses of low-fat or fat free milk a day would take care of both the Vit D and the calcium deficiency. Eating an orange would provide a serving of Vit. C as well as give us much needed fiber. Why don't we, as a nation, take better care of ourselves?

Sally Squires: And let me hasten to add that the Lean Plate Club also reported on these "shortfall" nutrients in August when the 2005 Dietary Guidelines Scientific Committee released their report. Why is this happening? Because many people still don't eat a balanced diet, rich in fruit and vegetables (which by the way, would take care of many of these essential nutrients.) But that's why we're all trying to improve the situation on the Lean Plate Club, right?

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louisville, ky: After watching the scale creep up six poundsduring my easter candy obsession, I'm back on track. I lost almost 30 pounds last year by following LPC principles (tracking what I eat is HUGELY helpful!;), but I hit a plateau and then I hit the candy store. it's very upsetting, but I'm trying not to let my attitude make it worse. I couldn't stop myself from eating sugar, constantly. any advice for getting back on track? I feel like I have to overcome the candy obsession AND the feelings of regret.

Sally Squires: Thirty pounds! Fantastic.

But oh that Easter candy can be tempting, can't it? Two approaches, Louisville, and you'll be the best judge of what works well for you. But first, before shedding any pounds, you need to shed that regret. Or at least use it to your advantage. Everybody slips up. Let me repeat that. EVERYBODY SLIPS UP. The trick is how you get back on track and you're already doing that. So applaud yourself and learn from the slip.

Now, either rid yourself of all the tempting candy or if that feels like you'll be craving it too much and are more likely then to give in with another major slip (and more guilt and regret) then allow yourself one treat per day, preferrably eaten outside your home so you won't be tempted to bring in a big bag of stuff. Then move to every other day, then to once a week. You get the idea. Slowly withdraw from the candy.

Another very effective strategy is to have plenty of good stuff on hand to eat first when that craving for sweets arrives. So go get your favorite fruit or dried fruit or frozen fruit or other treats--whatever it is that will keep your taste buds satisfied. Have that first. And you might also add a walk in with this too, even if it's only for a couple of minutes. It'll help. Let us know how you do. Good luck with your efforts. Thanks!

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Alexandria, VA:
Sally -

I seem to remember an excel spreadsheet for counting calories. I looked through some past chats but couldn't find it. I have been ordered on to a low cal diet (with no guidence about what I should hit..grrr) by my doctor and am interested in figuring out how much I am consuming. I have noticed a looseness in the clothes in the last few weeks so I started eating smaller but more meals so that is good.

Also, can I make just a quick public service annoucment? Since the weather is warmer, more people will start commuting to work via bike (including me) and since we are not allowed on the sidewalk in downtown DC (besides, dodging pedistrians is not fun either), I will be in the road. And while I am looking out for you, can you please, Mr or Mrs Car driver, look out for me too? Especially before you open your door because trust me, this REALLY hurts.

Sally Squires: Ouch! Sounds like you've had an unpleasant encounter with a few car doors, Alexandria. (And while we're at it, please cyclists, by the same token, also be kind to pedestrians...and vice versa.)

E-mail me at leanplateclub@washpost.com and I'll be happy to pass along the Excel spreadsheets. There are now three for Weight Watchers. They've been passed to me by LPCers. And they're available to anyone else who wants them too. Just please put Excel Spreadsheet in the subject line, because I still don't have an assistant.

And if you're looking for a good low-fat regimen, you might also check out the DASH diet, designed by the National Heart, Lung and Blood Institute. www.nhlbi.nih.gov

Then search for DASH. It'll pop up. Good luck with your efforts. Thanks.

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Silver Spring MD: "Rachel Ray ... mouth watering"

Sorry, couldn't resist!;

Sally Squires: Oh, okay, I'll add that to my list of amusing items...

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Falls Church, VA: Hi Sally

I've finally found a way to decrease my after lunch "munchies". I've found that if I eat something with beans for lunch I am much less likely to get the 3pm hunger pangs. Recently I've made "mexican" black beans.

2 cans black beans drained and rinsed (to get rid of the salt)

1 can diced no salt added tomatoes
1 onion diced
1-2 garlic cloves minced
1 jalepeno or other pepper diced
1 bay leaf
cilantro to taste ( I like a LOT)
salt and pepper to taste

Saute onion, garlic, pepper and bay leaf until onion is translucent. Add tomatoes. Add black beans. Heat until simmering. Add salt and pepper. Add cilantro. Eat.

Today I'm having some of those beans with a little sharp cheddar sprinkled on top....

Sally Squires: Beans, beans, beans. They are such a wonderful food. Cheap, versatile, filling. Full of fiber, protein and complex carbs. They're a great idea. I love to add beans to my lunch salads. In fact, if I don't, I feel pretty hungry around 3 p.m. Thanks for the recipe!

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Ashburn, VA - Food journalling: Dear Sally:

I'm looking for a food journalling tool (preferably for palm pilot) to keep me honest about my eating habits. I'm not looking for a calorie counter, but something easy to use on the go. I'd take along a notebook, but my purse is heavy enough as it is!;

Any ideas?

Sally Squires: Hmm, Ashburn. Come to think of it, none of the leading tools that I know of have the ability to also keep a journal. Interesting idea. Any LPCers--or software manufacturers--out there want to comment? Thanks.

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Tallahassee, FL: Staying away from candy isn't my problem. My big weakness is salt and vinegar potato chips. Since losing 40 lbs., those are no longer part of my eating plan. But when I get a craving, I've learned that eating two olives does the trick. The brine flavor seems to satisfy the craving. Hope the tip helps others.

Sally Squires: Salt cravings are another commonly shared craving. Those olives are a great idea because they also have healthy fat. Celery is another food that provides a but of sodium. And of course, there are also pickles...Thanks!

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Washington DC: Today's Moving Crew states that a pound of muscle burns only 4 calories more PER DAY than a pound of fat, so building muscle is almost totally ineffective in weight loss. This is so far different from everything I've heard -- can it possibly be correct?

Sally Squires: I'd need to look this one up--and all my books are now packed as we move our office. But I'm pretty sure it's in the ballpark. Muscle definitely burns more calories than fat, but it may not be the amount you hope for. Also, most of us mere mortals only manage to add about four pounds of muscle with weight training. Still, it's an important step...and it helps to compensate for muscle loss which sadly, occurs with age. Hope that helps.

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Washington, DC: Sally,

Thanks for the article about Vitamin D today. I was sure to head out for a walk in the sun a little earlier today!; A previous poster just mentioned other vitamins in which many Americans are deficient, and listed vitamins A.

As someone who tries her best to eat a wide variety of fruits and vegetables, I am sort of concerned about getting too much Vitamin A. I think I heard from one of your columns or one of these chats that vitamin A can be harmful in large quantities. I've noticed that if I have a salad with romaine lettuce and carrots for lunch, a snack of bell peppers dipped in hummus, and another salad with my dinner, I am easily getting 4 or 5 times the RDA for Vitamin A. Should I be worried? I have a similar problem with vitamin C - it seems like a glass of OJ at breakfast and a fruit salad during the day will put you way over.

My question boils down to how much of a good thing is too much? Thanks!;

Sally Squires: It's a delicate balance, DC, which is why it's important to keep everything in moderation. That glass of OJ likely gives you all the vitamin C you need, and if you are eating more fruit and vegetables, you're likely meeting the daily requirement. Vitamin A, like vitamins D, E and K, are called fat soluble vitamins. That means that they get stored by the body in fat, rather than just being eliminated through the urine as water soluble vitamins are. (Those include, C and the B vitamins.) So yes, there is much more of a danger of toxicity with vitamins A, D, E and K, the reason that experts set tolerable upper limits.
Also, if you stick with food, it's nearly impossible to get too much of any of these vitamins. Potential overdoses come from megadoses of dietary supplements.


And let's be clear: getting some sun exposure is a good thing. But we're talking 10 to 15 minutes. Too much is still linked to an increased risk of skin cancer--plus, premature wrinkles, which may strike a chord with more people. Thanks.

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Response to Food Journaling: For the person looking for food journaling software. My palm has Pocket WORD and Pocket EXCEL, couldn't you just use one of the two and record what you eat each day. It wouldn't ahve to be anything complicated if you are not interested in tracking calories. Just a thought!;

Sally Squires: Perfect! Thanks!

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Washington, DC: Do you or the chatters know the difference with the Laughing Cow cheeses? I know the white one is the light, but what is the difference between the red and yellow? They are nice for ease of portion control.

Sally Squires: Have you come to the righty place. The light Laughing Cow cheese has 30 calories per wedege. The regular has 50 calories per wedge. They're relatively low in sodium for cheese, and they taste great. (And no I have no connection with the company.) Try with wedges of apple or pear. Or stuck between a mini, whole wheat pita bread. Delicious snack. Thanks!

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San Antonio, Texas: Sally, I've been taking the MegaFood DailyFoods dietary supplement for Women. www.megafood.com

I especially like it because I need to take an iron supplement. Most are very hard on my system, whether or not they contain B12 or in prescription form, but the foodbase of these supplements mean I am not bothered by any unpleasant side effects. Have you heard anything good or bad about these supplements?

Sally Squires: I have not heard of MegaFood supplements, San Antonio, but just checked their web site. www.megafood.com/

Apparently, they try to use food extracts to supply the vitamins in their products. It's an interesting concept, because research does suggest that there's something special that happens with vitamins and minerals in food. Scientists call it food synergy.

With any dietary supplement, it's best to stick with products that have about 100 percent of the daily value--or less--and get the rest from food. Hope that helps.

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silver spring, md: After months of doing pretty well with food choices and exercise (not actually losing weight, but at least making healthy choices), I find that in the last few weeks I've totally "fallen off the wagon". I'm trying to make good choices minute by minute -- as in, telling myself "right now I'm not going to have a piece of candy/cookie/whatever -- and I'll worry about two minutes from now when it arrives."

This is working, sort of, but I'm hoping that things will get easier -- any advice you or the chatters can offer? I still need to lose about 10 pounds, but right now I'm mainly worried about not gaining.

Thanks!;

Sally Squires: Yes, Silver Spring, and then I'll throw it open to the membership for more. First, take a look at what went on when you started going off the wagon? Extra stress? Tired of the routine? Not enough sleep? If you look back, I'll bet you can pinpoint something that has helped to get you off track.

You might also take a look at Changing for Good by James Prochaska, PhD. and other leading psychologists. It's a good primer on habit change whether you're trying to give up smoking or add healthy eating and exercise.

Okay, other suggestions out there? And let us know how it goes. Good luck with your efforts. Thanks!

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Largo, MD: I stopped eating red meat and poultry about 4 yers ago. I, also, experience great fatigue. Do you think there is a relationship?

Sally Squires: Could be, Largo. But fatigue can be caused by a whole lot of things, from lack to sleep to other medical conditions, including anemia, diabetes,depression, sleep apnea, allergies. The list goes on and on. Have you had a physical recently? Are you overweight? Do you get regular physical activity? Those are all things to consider. And you may want to have a blood test just to be sure that you're not anemic. But talk to your doctor. Sounds like it would be very worthwhile. Let us know what happens. Thanks!

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PSA the other way: Cyclists - please remember not to go the wrong way down
one way streets. When pulling out in my corolla it's not
always possible to see round the SUV in front AT ALL. You
can be bearing down on me on your cycle as I start to pull
out of my space and I"ll have no idea you're there. Its
really not safe to do this.

Sally Squires: Well said. Thanks!

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Falls Church, VA: Hi Sally,
I just e-mailed you a sample Excel spreadsheet that I print and use as a journal. Even though it's not electronic, it might help the person from Ashburn asking about it.

I record food (and calories) and exercise on it. I print it out and carry a couple of weeks' worth in my purse. It doesn't weigh anything, and it's always handy. I then put the pages in a 3-ring binder on my desk, so I can refer back to them. It's low tech, but it has worked for me for over a year.

Sally Squires: Thanks very much Falls Church! It will be a great addition to the expanding list of tools that we can send electronically to LPCers.

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Catonsville Md.: I walk about 90 minutes 6 days a week. I also use a weight tape which has 3 10 minute workouts on it. I do one of these workouts 3 days a week. And because I have arthritis, I use a 30 minute stretching and toning tape 3 times a week. Am I doing enough weights or should I increase the amount of time I spend on them?

Sally Squires: Sounds like you've got a great routine going, Catonsville. Current recommendation is to two weights two times weekly, at least one set for each major muscle group with 8 to 10 reps per set. As you get stronger, you may want to gradually increase the size of the weights you use, but since you have arthritis, do check with your doctor about this. Keep up the great work. You're an inspiration. Thanks!

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East Texas: Go to www.dietpower.com to get software that provides the ability to journal foods, exercise and more. A great tool.

Sally Squires: Thanks much East Texas!

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Crystal City, VA: Hi Sally,

I'm in pretty good shape, but trying to drop about 10 pounds before swimsuit season (and before I start trying on wedding gowns!;) I have a huge sweet tooth, but to help prevent splurges on full-fat, full-sugar desserts, I've found some great alternatives that I wanted to pass along. One is the Healthy Choice no-sugar-added fudge bars, only 1.5 grams of fat per bar. And they are available at Costco!; I also love Jello's sugar-free, fat-free instant pudding (chocolate, vanilla, butterscotch and pistachio), which I make with skim milk. These treats (along with fresh fruit) satisfy my sweet tooth and don't sabotage my diet.

Sally Squires: Congratulations on your upcoming wedding, Crystal City. Sounds very exciting.And those are two great suggestions for satisfying a sweet tooth. Thanks.

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Cubeville, DC: For the poster looking for a Palm Pilot food journal: that's one of the options on Weight Watchers. (You'd have to journal in their Points rather than in calories, though.) There's a monthly fee. I use the Online option, and love it, and have lost 21.5 pounds since the day after Christmas.

Sally Squires: Wow, more than 20 pounds. Congratulations! Thanks for the journalling resource. Keep up the great effort. Sounds like you're on a roll. Thanks!

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Boston, Mass.: Pizza is my weakness. I have forgone ice cream, potato chips, fried foods, full calorie cheese and soda, but I cannot give up pizza. So, I don't. I do have a salad before the pizza and I eat pizza loaded with veggies. I've also found that avoiding deep dish and thin crust tend to work out well. Throw in a pizza place that delivers a whole wheat crust pizza and I'm all set!;

Sally Squires: Smart strategy, Boston, to work with your cravings instead of against them. And by filling up on that salad first and putting plenty of veggies on your pizza, you're not only getting great taste, but excellent nutrition and plenty of satiating fiber and water. Way to go. Thanks very much.

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Re. candy obsession: I went through "candy withdrawal," too. I found that the only way to deal with it was to go cold turkey, to end the addiction. It's all about reversing a pattern. The first time you say "no" to your daily candy fix, it will most likely be torture. But if you can just resist a couple of times, it'll get much easier to say "no." Soon you'll find that you've forgotten all about candy. (Trust me---it's true!;) You probably established the candy habit very quickly, and you can break it just as quickly if you can just hang in there for a few days. As they say in 12-step programs, just take it one day at a time. And as Sally said, "Step away from the candy!;"

Sally Squires: Yes, I did say that, didn't I, in last week's web chat, or the week before? And it certainly will work. Thanks!

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Silver Spring, MD: Food Find: those rotisserie chickens at the Giant or Safeway deli counter!; For about $6 you get one whole cooked chicken. I pull of the skin and then pull the meat off the bone and from there can make great homemade soup (with lots of veggies and fat-free low-sodium broth), chicken salad (with low fat mayo or miracle whip and fresh dill), enchiladas/burritos wiht fat-free refried beans, low fat cheese, tons of veggies, fat free sour cream, all wrapped in a whole wheat tortilla. There's so many things you can do quicker when the meat is already cooked and oh-so-juicy!;

Sally Squires: This is indeed a wonderful food find, Silver Spring. And you illustrate how you can take a commercially prepared food and make it your own. Way to go. Thanks.

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RE: Food Journaling on Palm: Use the word processor on it and just keep a list (do you have Word on your Palm?)

Sometime the simple solutions are best!;

Sally Squires: And sometimes they're right in the palm of our hand. Couldn't resist...Thanks.

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RE : Black Beans:
Me too !;!;

I'm really enjoying it too. My latest creation is to saute them with some diced red peppers, corn, spinach, shredded roast chicken(leftovers from dinner),jalapenos,spring onions and cilantro. I then make quesadillas with some cheese...yumm...and very filling too.

Sally Squires: Yum. Sounds delicious. And beans are a great way to stretch food dollars. Also, if you use them canned, be sure to drain and rinse well to reduce added sodium. That was something that Rachel Ray did not do on her show. Thanks!

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Tallahassee, FL: If there's no journaling software for Ashburn, VA's Palm Pilot, she could record her food choices in Quicken. I haven't tried it, but it should work. Instead of choosing spending categories, she could create categories for breakfast, lunch, dinner, snack, coffee break, etc. At the end of a week or month, she could actually see a by-category breakdown of what and when she's eating. Quicken obviously isn't made for this, but I can't think of any reason it wouldn't work.

Sally Squires: Another great suggestion. Thanks!

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Adams Morgan: The other night I made a pretty good recipe with fish that can combine getting in your weekly fish along with whole grains.

Make your own breadcrumbs with whole grain bread (I used my mini-prep Cuisinart and it was very easy), mix with chopped fresh parsley. Spread in a thick layer over fish (I used tilapia). Drizzle olive oil mixed with crushed garlic over top (I also added a little flax oil). Bake for 10-15 minutes.

Sally Squires: This sounds great. And I second how easy it is to make those bread crumbs. I've used the food processor for that as well as cracker crumbs. It's really easy. Thanks for the reminder and recipe, Adams Morgan.

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Nutrients: I think a lot of people think that things they are eating are healthier than they are. I worked with a lady who was telling me excitedly that her huge submarine sandwich only had 7 net carbs. I knew that she was mistaking, but I also knew that she wasn't on a low carb diet so 7 net carbs would be meaningless anyway. However, she saw "Only 7 Net Carbs" and thought "HEALTHY!;"

Sally Squires: Very good reminder. And let's note that net carbs does not have an official definition by the Food and Drug Administration. Thanks! Sounds like you're a registered dietitian?

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Silver Spring, MD: Sally, what sort of caloric breakdown do you suggest? I've heard 40% carbs, 30% protein and 30% fat.

Sally Squires: Here's the the U.S. Dietary Guidelines suggest: Aim for lots of fruit and vegetables, three servings daily of whole grains; three cups daily of milk (lowfat or nonfat; or a dairy equivalent.) Total fat can be in the range of 20 to 35 percent; protein can be in the range of 10 to 25 percent of total calories; carbs take up the remainder. And there's growing evidence that protein may be more satiating--help you feel full longer--than either carbs or fat. But the evidence is still evolving...Hope this helps.

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Pittsburgh, PA: For falling off the wagon, I would suggest changing your routine to something you enjoy. For me going back to swimming, which I really enjoy, helped to get back into the excercise regimen. I disliked the gym routine, but find swimming relaxing and invigorating and a great change from weigh training.

Sally Squires: Great suggestion, Pittsburgh. Thanks.

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Salty Snacks: What do you think of those fat-free potato chips that Lays makes? They've re-worked the oil so it doesn't have those awful side-effects, but I still try to stay away from them (I don't see much nutritional value in them). However, I've found that they help me avoid other chips because I limit myself to only the fat-free chips, which I can only buy at my grocery store. Since I would have to make a special errand for them, I've only had them twice since this year and I haven't eaten any other chips!;

Sally Squires: I think you're talking about the chips that have Olestra in them, a fat substitute. Some people find rather immediate and unpleasant side-effects with this product. It's so unpleasant for these folks that odds are they won't eat them again. But if you're not in that group and you enjoy this product then, well, enjoy it. Do know, however, that the Center for Science in the Public Interest fought the use of Olestra because of concerns that long term use could result in some serious deficiences of the fat soluble vitamins A, D, E and K. This would be over the long run. As I recall, manufacturers compensated by fortifying these foods with these vitamins, but it's another reason to eat a varied diet and keep moderation in mind in all things. Hope that helps. Thanks.

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Chicago, IL: Sally -- This is may be silly, but I'm wondering if typical salad greens (not iceberg lettuce) have any nutritional value. Thanks for answering!;

Sally Squires: Nothing is silly on this chat, although I have been known to occasionally make funny slips (as in the lead in for Rachel Ray today.) Yep, those greens have plenty of nutrition, including B vitamins. And the darker you can make them, the more nutrition they contain. Want to know more? Check out the National Cancer Institute's helpful Five a Day site at www.5aday.gov. Thanks for asking.

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Owings Mills, MD: I just wanted to share. I've been tracking my calories in Nutridiary and exercising between 4-6 times per week since mid-February. I have only lost about 7 lbs but I have lost about 4% of my body fat and several inches all over my body. I've found the thing that helps me get through work the most is a planned snack. My current favorite is to have 1/2 an 8 oz yogurt and 1/2 c fruit in the morning then the other half in the afternoon. It's really helped me. For exercise I usually do 60 min weight lifting twice a week (usually the Firm or Kathy Smith), yoga once a week and then try to do cardio (walk or elliptical) the other days of the week with one day of rest. I finally came to the conclusion that I could give up 1 hr a day to make myself healthier. And I feel great!;

Sally Squires: Way to go Owings Mills. And you've hit on two really important strategies: planning and finding activity that you can stick with. Who wants to feel hungry? And you're absolutely right, we can all find an hour to workout if we think ahead. Thanks very much.

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PELL LAKE, WIS: I HAVE DIABETES, I TAKE SEVERAL VITAMINS
VIT C
VIT E
CALCIUM
OMEGA 3
MAGNESIUM
ECHINACEA
VIT B6
I AM OVER WEIGHT AND AM TRYING TO LOSE WEIGHT
ARE THESE GOOD FOR ME AGE 72 200#
THANK YOU

Sally Squires: Echinacea is not a vitamin, but an herbal. There's no recommended daily intake for this supplement. As for the others, depends on how much you are taking. I urge you to check with your doctor and also, because you have diabetes, to ask for a referral to a diabetes educator, who can be very helpful on helping you figure out what to eat and how to lose weight. Since you are of Medicare age, I believe --don't hold me to this--that a consult with a diabetes educator may be covered by Medicare. Do check and see if it is. Let us know how it goes... Thanks.

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Ann Arbor, MI: Responding to Alexandria, VA about riding your bike. I
would like to suggest that anyone riding a bike, especially
near dusk or at night, to ask a friend to follow them in a
car at that time to see how well they show up in the dark.
Many riders think they are visible at that time of day and
they are not. I think people should wear some flashing
lights on their legs and on the bike. One little light is not
enough, especially when car lights from on coming cars
shine in you face. Please be safe and have someone check
you out..

Sally Squires: Excellent advice Ann Arbor. Thanks for the reminder.

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Rockville, MD: I went to the doctor recently and was dumbfounded when they weighed me. 30 pounds more than I like to weigh!;!;!; I'm turning 41 the end of this month and decided it was time for action. I decided to eat mostly fruits and vegetables. That's exactly how I focussed on it. I've given up all processed food (except for soy yogurt and the occasional half bagel). No sugar, no crackers, etc. I've lost 10 pounds in a month and have more energy throughout the day than before. I do not feel deprived in any way. In fact, last week I was at a conference and dessert was served at lunch and dinner. I was not tempted. Once I had a small spoonful of mousse, and that was quite enough. My advice is focus on what you can have, not on what you can't.

Sally Squires: Very well said, Rockville. You've hit the nail on the head. The Lean Plate Club is all about what you can add to your life--healthy food and physical activity--not about dieting and deprivation. Congratulations on those 10 pounds! Let us know how it goes...Thanks!

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Safe Cycling, DC: And for potential bike commuters, Washington Area Bicyclist Assoc. is holding safe street cycling classes this spring. Check it out at www.waba.org

Sally Squires: Thanks! Are there other resources out there for those outside the Washington region. Lean Plate Club is increasingly national--and even international! So we're always looking for more info to pass along. Thanks very much.

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Whole wheat pizza delivery: In North Arlington - the Lost Dog Cafe makes a really tasty whole wheat crust and they offer lots of veggie options.....

Sally Squires: Thanks. May be a little far for take-out to Boston, but it's a great local resource.

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Athens, GA: Someone told me that middle aged women should avoid eating carbohydrates in the afternoon and evening to lose weight. I have been on an active exercise program and watching what I eat for more than a year. While I feel better, the pounds just don't seem to budge. Any ideas? (Yes, I am one of those middle aged women)

Kathleen

Sally Squires: Hey Athens: There's no scientific evidence to support timing of food. It comes down to calories in versus calories out. What you might want to aim for are more complex carbs. And most of us tend to eat more carbs than we may need, so make as many of your carbs fruit and vegetables, whole grains, etc. Hope that helps. Thanks!

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Harrisburg, PA: Just a suggestion regarding sticking with any kind of exercise routine: At the fitness center I attend (they don't like to call it a gym), they tell you to not give up on any class until you've tried it three times. I think that's a great suggestion whether going to the gym, walking after work, working out to tapes at home, or whatever. Don't give up until you've done it three times - by then you'll find you don't want to give up.

Sally Squires: That's a great suggestion, Harrisburg. Kind of reminds me of the three bite rule for food. Sounds like you go to a really smart gym. Thanks.

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Falls Church, VA: Would 2 glasses of fat-free Lactaid yield the recommended 200 of Vit D for 19-50 y.o.?

Sally Squires: Yep, it should indeed. Milk, fortified juice and soy milk generally contain about 100 IU per 8-ounce glass. So those two glasses would provide about 200 IU daily, the recommended intake for this age group. Of course, some vitamin D researchers think that we need more. But that's still under debate. Thanks.

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WDC: Palm software: What about balancelog? No room for written comments but great for tracking what you eat and how much you exercise.

Sally Squires: I love Balancelog and use it myself, but you're right, there's no room for journaling. Sadly. Thanks.

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Germantown, MD: How do I figure out how fast I'm walking using the time and miles walked?

Sally Squires: Easy. If you walked two miles in 30 minutes, you're walking 4 miles per hour. And that would be a brisk pace. Hope that helps.

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Baileys Crossroads: In your column today you mentioned getting sufficient vitamin D from 15 minutes of sunlight. You did not, however, explain just what that meant.

First, what kind of sunlight do you mean? Is it 15 minutes of winter sunlight, or 15 minutes of summer daylight? Is it for a sunny day, or cloudy day? Morning, noon, late afternoon? Doesn't the intensity of the light matter?

Second, how much of the body is being exposed for the 15 minutes? The face and hands only, or the whole body minus a small bikini? If the latter, then how much if only the face and hands are exposed? What are the trade-offs between time and the amount of body exposed?

Your general discussion seemed to imply that 15 minutes of sunlight is the bast source of vitamin D despite the (tiny extra?) risk of skin cancer. Indeed, if the science suggesting 1000IU turns out to be right, then isn't sunlight the only practical source?

Finally, please explain the apparent contradiction between the followng two sentences: "Toxic levels have been reported at 10,000IU or higher per day" and "Fifteen minutes of peak sun exposure without sunscreen allows a light-skinned person to make about 20,000IU of vitamin D, according to Hollis." Sunbathers sound doomed, but not from cancer.

Thanks in advance.

Sally Squires: First, wish there were an easier way of saying exactly how much sunlight one should get. But it's very much dependent on skin tone and time of year. Those 10 to 15 minutes are estimates for light skinned people. As the column noted, the darkest skinned people may need a lot more. And as for the 20,000 IU from sunlight, some of that is quickly stored, or goes away. (It's not the same as taking a dietary supplement.) Bottom line is that both vitamin D researchers and dermatologists seem to feel that supplements may be the way to go with this one... Hope that helps. Thanks.

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extra note to wwcalc-for-palm: It has a journal function.

Sally Squires: Thanks!

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Chevy Chase, MD: A great food tracker for Palm OS is WWCalc. It has Weight Watcher points, but can be used just to track food. It can be obtained by joining yahoo group- 'pointswwcalc-for-palm' and going to the 'files' section.

Sally Squires: Great tip. Thanks!

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Boston, Mass.: Hi Sally!;

My husband and I made a decision to eat healthier starting this year. So far, I have lost 20 pounds and he has lost 15 pounds and we both feel great!;

We've been using a fairly simple plan of not eating trigger foods (e.g. full-calorie soda, cookies, etc.) and limiting ourselves to one heavy starch a meal which we try to make healthier by eating whole grains. We've also greatly reduced snacking and are walking everywhere and always taking the stairs. We aren't counting calories, but we are listening to our bodies to see when we are full and when we are hungry instead of eating because we think we should.

I have been having problems lately, though. I am border-line hypoglycemic and quite often my blood sugar is low when I am not hungry. Do you have any tips for stabilizing blood sugar or for healthy snacks to eat when the blood sugar gets low that could help? I have a list of recommended things to eat if my blood sugar gets really low, but it's stuff like frosting and honey and I can't imagine it being a healthy way to control blood sugar. I've been eating a piece of fruit and having a spree when it gets low but that doesn't always do it!;

Sally Squires: Great going Boston. Sounds like you and your husband are really in a groove. Since you have been diagnosed with hypoglycemia, you ought to also consult with your doctor about this and perhaps get a referral to a diabetes educator (eventhough you don't have diabetes, the same nutrition advice will help you too.) A whole wheat cracker with a little peanut butter would be a good snack. So would a glass of skim milk and a small piece of fruit. Soup could also be a great way for you to feel full. Hope that helps. Thanks.

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Northern VA: I have an easy way to sneak some exercise in my day. As I brush my teeth in the morning and at night, I do leg lunges!; It is a quick way to add exercise to my busy life, I'm a mother to 5 kids under 8 , so going to workout some where outside of home is not an option right now. These lunges are just one way I sneak added exercise to my daily routine!;

Sally Squires: Way to go, Northern Virginia. Thanks!

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Grand Rapids, Michigan: I made this for dinner last night and it was quite delish!; I think next time I'd use only one can of tomatoes though. I'm not sure where I originally got the recipe (sorry!;)

Chicken Smothered in Peanut Sauce
Serves 4: 273 calories, 32 g protein, 17 g carbohydrate, 10 g fat (2 g sat fat), and 5 g fiber per serving

1 onion, chopped
4 boneless, skinless chicken breast halves
½ tsp salt
¼ tsp paprika
1/8 tsp ground black pepper
2 cans diced tomatoes (15 oz each), drained and juices reserved
3 T. peanut butter
¼ cup packed fresh cilantro
2 garlic cloves, minced
¼ tsp crushed red pepper flakes
hot cooked brown rice or barley
Coat a large skillet with nonstick spray and warm over med-high heat. Add the onion and cook, stirring, for 5 minutes, or til softened. Add the chicken to the skillet and cook 3-4 minutes on each side or til browned.

Meanwhile in a blender combine the reserved tomato juice, salt, paprika, pepper, peanut butter, cilantro, garlic, and red-pepper flakes. Blend til smooth. Pour over the chicken and add the tomatoes. Bring to a boil over high heat. Reduced heat to low, cover, and simmer for 25 minutes. Serve over rice or barley.

Sally Squires: Yum. This sounds great. Thanks Grand Rapids.

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Food Find (kind of): Boboli makes whole wheat pizza crusts now and Barrilla makes a killer whole wheat pasta. The barrilla pasta has lots of fiber, antioxidants and impressively omega-3 fatty acids. Plus, it tastes good!;

Sally Squires: Thanks!

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Bright, IN: For today's Lean Plate Club, I can't join live, but wanted to add my ideas for adding activity to my day.

I have a young daughter, so as the weather is getting nicer, I am beginning to ride bikes and take walks with her. I have a desk job, so I try to quicken my pace, when I do need to get up and go somewhere within the office. I ride a recumbent bicycle in the evening, while reading my mail, magazines and looking through catalogs. With children, you really need to build the activity into other things you need to do during the day, just more multi-tasking!;

Sally Squires: Great idea, Bright. And a wonderful way of fitting in more activity with or without your family. Thanks!

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Cambridge,MA: HI Sally, Your column is great!; I've been inspired to move more!; I recently purchased the "Pilates weight loss for Dummies" DVD. I like it and I was wondering if there are other ideas out there for Pilates DVDs. Thanks.

Sally Squires: Yes, check out Winsor Pilates. It's a great series. Find them at www.collagevideo.com. Thanks.

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Dallas, TX: Does Centrum Silver deliver sufficent Vitamin D for a 70 year-old woman?

Sally Squires: Centrum Silver still delivers 400 IU of vitamin D, according to the nutritional info on their website. That's still 200 IU short of the recommendation. Hope that helps.

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Sally Squires: Thanks for a great chat. We're out of time, so winners today are: Falls Church (for the beans); Tallahassee; East Texas; Bright, Ind.; Rockville (who is 41 and has lost 10 pounds), also those who offered help on journalling. E-mail me at leanplateclub@washpost.com and please put winner in the subject line. Until next week, eat smart and move more with the Lean Plate Club. Thanks to all.

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