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
(washingtonpost.com)
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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! The weather in DC has taken a turn for the better--just the kind of sunny day that has a hint of spring in the air. Can lots of outdoor activities--and yes even bathing suit season for summer!--be far behind? Okay, I won't get too carried away. Seeing the sun does that...
Yesterday, I visited the Forty Plus Group of Washington and met lots of great folks. Thanks for inviting me to be there.
On the plate today for discussion: healthy fat and oils. What do you use? And here's one of my food finds for this week, which was oddly enough right under my nose (well actually at the top of one of my cupboards) in my own kitchen. Last week, I pulled out a small electric juicer, dusted it off and made some fresh OJ in less than a minute for my whole family. Wow was the taste every great! We liked it so much that it's become a morning ritual. The beauty of making this fresh is that you have really good control over portion sizes. Ours turned out to be about 4 ounces--half a cup--and because the taste is so great, you really don't want more. It has about 55 calories and provides about a day's worth of vitamin C.
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Sally Squires: Okay, so what food finds or exercise tips have you discovered this week? Tell us--or share a healthy recipe, an inspiring story of change or tips for getting back on track after you've slipped--and one of these volumes could be yours:
Food and Loathing: A Life Measured Out in Calories by Betsy Lerner. (Simon & Schuster)
New Body: Get a Beautiful Body With Workouts That Make the Most of Your Shape by Matt Roberts (DK Publishing)
Zone Meals in Second by Dr. Barry Sears and Lynn Sears (ReganBooks)
Happy Yoga by Steve Ross with Olivia Rosewood (ReganBooks)
As always, our offering does not endorse any particular volume, weight loss program or workout regimen. It's merely meant to show you the wide range of information available as you instill healthy eating and workout habits.
Now on to the chat!
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Mt. Airy, Md.:
Olive oil is a favorite at my house. My husband used to be stationed in Greece and uses the following for Greek Salad:
Fresh Tomatoes
Onion Slices
Cucumber Slices
A little Feta Cheese
A few black Olives
Drizzle a little olive oil over items above and dig in.
He says Greeks never use lettuce, but you could if you want.
I also want to comment on a new exercise program I started this week. It is Slender Lady where you use different exercise equipment in a circuit for 30 minutes. (Simialar to Curves). It seems like a really great cardiac workout and only takes a limited amount of time. I have lost 40 pounds since March and was at a standstill because I could not walk in winter. This seems to be helping. So for all of you who say you do not have time to exercise, you may want to check it out.
Sally Squires: Hey Mt. Airy: That Greek salad sounds wonderful. And thanks for the tip on the exercise program. A lot of LPCers seem to have enjoyed Curves. Good to know there's more in the same vein out there. Thanks!
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Sisters, Ore.:
Smaller portions look larger on smaller plates.
Works for us!
washingtonpost.com: Portion Control Video
Sally Squires: Hey Sisters: Don't they ever! Another tip: divide one portion into two. Leave half in the kitchen or on the counter. Then go back for "seconds" if you really want them. There's also a neat program that I found this week at www.nhlbi.nih.gov called portion distortion.
Find it at:
http://hin.nhlbi.nih.gov/portion/
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Gaithersburg, Md.:
OK, silly question: is flaxseed meal the same as flax oil? I like to add flaxseed meal (from Trader Joe's) to baking (like Banana Bread) to add the omega fats. Is there actually a liquid form?
Sally Squires: There are no silly questions, Gaithersburg. Both the meal and the oil are made from flaxseed which is rich in omega 3 fatty acids. That's a healthy kind of fat. Experts say we often don't get enough of it. And so they urge us to get more doing the very things you are doing. Fish is another great source. But there are plenty of other food sources.
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Alexandria, Va.:
Hi,Sally. When we talked for your article on the Holiday Challenge, you asked me to report in about how I did with Curves and following the GI (Glycemic Index) diet. Well, at my first month measurement I had lost an overall five inches (total inches lost from bust, waist, abdomen, and hips) and seven pounds. Most remarkable was that of the seven pounds I lost, 5.3 pounds were body fat! I never thought I'd like going to a gym, but Curves is fun, fun, fun. No pressure, a lot of encouragement, and heck, it only takes thirty minutes three times a week.
Sally Squires: Way to go Alexandria! Congratulations. Sounds like it's been a great fit! Keep it up! Thanks for reporting back.
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Fairfax, Va.:
Just wanted to chime in that I tried whole wheat pasta last night for the first time and loved it!; Although the consistancy is a little different than that of regular "white" pasta, it was very satisfying and tasted great. I know I've read you suggest it, so thanks!; I feel much less guilty about eating pasta when I know I'm getting whole grains and fiber.
Any suggestions on where to buy whole wheat pasta? There wasn't a large selection of it in Giant.
Sally Squires: Hey Fairfax: Welcome to the darker pasta side. It is good, isn't it? A lot of stores are not featuring these products. And by the way, I looked back at last week's transcript and think I said that whole wheat pasta is a better source of protein. So let me take a moment to correct the record: I should have said low-carb pasta. But that whole wheat pasta is a great source of complex carbohydrates and fiber. I've bought it at Brookeville market, Trader Joe's Whole Foods, Safeway. There are a lot of options out there now. Even Vace, an Italian store in Cleveland Park and Bethesda, offers whole wheat fresh pasta now. It's quite good too.
Other suggestions out there?
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Chicago, Ill.:
Speaking of flaxseed...Trader Joe's sells flaxseed chips that are 45% lower in carbs than regular tortilla chips. They taste great!
Sally Squires: There you go, Chicago!They also sell a flax cereal that's worth a try. Thanks!
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Reston, Va.:
Regarding portion control--I've found it to be helpful if I BUY in the portion size I plan to consume. For example, I don't buy regular size microwave popcorn--I buy the Snack Size bags. I also buy the pudding cups instead of an entire container.
The smaller portion size means that I don't even have to tackle "putting the rest back in the fridge". It can be more expensive, but for me, it's less expensive than binge-ing on $30 of groceries.
Love these chats!
Sally Squires: Hey Reston: Those Those are really smart ideas. LPCers have also reported buying the large bags, then dividing them into small ones right away. Of course, it's not a good idea to do this while you're hungry. But it can be another way to penny pinch--something that we talked about at yesterday's meeting of Forty Plus. Thanks!
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Washington, D.C.:
I'm a 40-year old female vegetarian (I do eat eggs and dairy, but not fish) and I'm wondering what you think of my normal daily diet. I am trying to lose 8 lbs or so that I've slowly gained over the last 8 years or so (a familiar story, I'm sure!). I'm 5'2" and currently weigh 120.
Here's what I normally eat -- one bowl of bran flakes with 1% milk for breakfast. Lunch -- egg salad sandwich (homemade, with soy mayo) on whole grain bread. Snacks during morning and esp afternoon -- various fruit (apples, oranges, bananas). Dinner -- usually some carbs, like pasta, often with a glass of wine. Throughout the day I drink 1-2 cups of coffee or tea, plus water (no juice or soda). On weekends this varies a little, also I have ice cream a couple of times a week.
I exercise 4-5 times a week (20 min of aerobic workout plus weight training). I've been doing this for about 3 months now, and my mid-section does feel a bit smaller and tighter, but I haven't really lost weight. What do you think of my diet in light of my modest weight loss goals?
Sally Squires: Hey DC: You're at a healthy weight right now--you've got a body mass index of 22. So it's okay to try to trim those 8 pounds, but no need to obsess about it. You might decide to simply hold the line right here, which would also be a good strategy. Generally, you're eating good stuff. So take a look at portion control. Despite your good activity, the bottom line on losing weight is still calories in versus calories out. You might want to substitute some lower fat options for that ice cream, which could trim a few calories. The wine is something else that is an "extra." Try having it once or twice a week. I bet you see a change over several weeks in the scale. BY the way, alcohol may be helpful in lowering risk of heart disease, but that's for post menopausal women--not you, I'll wager--and men.
Alcohol does appear to raise the risk of breast cancer in women. So keep that in mind too as you uncork the bottle.
Weight training is something else that you might consider adding plus some lifestyle exercises--you know taking the stairs, just moving more during the day.
Let us know how it goes. And do know that you're just tweaking here. You've got a good thing going.
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Washington, D.C.: What is the glycemic index diet?
Sally Squires: Hey DC: I'm so glad you asked. And please, for anyone out there, if we slip into jargon, keep us on the straight and narrow path. The glycemic index shows how much a food raises blood sugar levels after it is eaten. But here's the caveat: rarely do any of us eat a single food meal. Think about that one for a second. Can you recall the last time you did that? So as much as the GI is interesting, it's also complicated since you have to factor in what foods are eaten with to get a good indication of what the numbers really are.
Having said that, some experts think that paying attention to the GI of foods may help consumers with weight loss.
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Somewhere, USA:
My favorite Breakfast: I run long distance (5-10 miles a day) and I had a hard time finding a breakfast that was healthy but kept me going, and was quick to make. My solution (which I love!!!)
1 packet instant oatmeal
2tblspoons flax meal
2tblspoons wheat germ
sprinkle sliced almonds
frozen fruit (i like blueberries!)
It's fairly hefty, but is low in sodium, full of fiber, protein, a serving of fruit, healthy fat, keeps me going ALL morning after a run, and taste's fabulous, like a muffin!
Sally Squires: Yum, sounds really good. And those frozen blueberries are a great choice. By the way, for folks looking for food that can hang around for a while without spoiling and is also reasonable, do look in the freezer and canned food sections. There's a lot of good stuff to be found. Thanks Somewhere. Enjoy those runs!
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Washington, D.C.: A couple of eating out tips -- drink water only. Preempt the deadly bread bowl by telling the waiter as you are seated "no bread, please!" When you order your entree, ask that 1/2 be packed in a doggie bag. This is better than trying to eat only half of a yummy entree -- you only get served half. Oh, and ask for any sauces on the side, so you can use sparingly.
Sally Squires: Yes, yes, yes. You've been practicing, DC! Great tips. Thanks very much.
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Baltimore, Md.:
The best idea dieting I've encountered so far is to actually build "slips" into my diet (kind of a take off on how the Flex Points at Weight Watchers has been described to me)...every week I plan on having one meal that's not so healthy, like pizza or french fries. Every other time during the week when I want a cookie or some chocolate, I remind myself that I'll be eating french fries or a burger or whatever in a few days and I don't crave other bad for you foods quite as much.
I also try to plan all my meals out at the beginning of the week and make my lunches on Sunday night...it saves time (and money) with shopping and I'm better able to make sure that my diet is balanced and healthy.
Finally, in addition to my regular cardio and weight lifting, I've added a short yoga series into my morning and evening...I've been sleeping and eating better!
Sally Squires: Hey Baltimore: These are great strategies. And it shows that you view these healthy habits as a realistic long-term pursuit, one that will be fraught from time to time with slips. It's great that you're already feeling the benefits of those additions to your workout.
I don't know if it's the wintry days we've had, but I've been looking to shake up my routine a little bit lately. Needs some refreshing. Anybody else out there feeling like that too?
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Dumfries, Va.:
Portion control - My fitness center recommends, when dining out, before meal comes to table, ask the server to box 1/2 the meal before delivery for take home and next days leftovers.
Works great. Don't feel like exploding by the time dinner is over.
Sally Squires: Okay, that's two votes in favor of dividing and conquering before biting when eating out. Thanks, Dumfries!
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Washington, D.C.: Hi Sally -- I hope I can get an answer to my question here.
I would like to make a low carb dessert for a valentine's day get-together. I wonder if you or anyone participating has ever made meringue cookies (kisses) with Splenda. I'm afraid the egg whites would be unstable without the sugar in the normal recipe. Anyway, I would love to have a recipe if anyone was successful with Splenda. Thanks!
Sally Squires: Here goes DC. Let's see if anybody has tried this. I'll also check with our Food section after the chat. Feel free to e-mail me. By the way, custards, including flan, are fairly high in protein and somewhat low in carbs depending on how you make them. Nuts with really dark, semi-sweet chocolate and cheese are also lower in carbs. Just a few thoughts...
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Alexandria, Va.:
I use extra virgin olive oil for most everything in the kitchen. I even bought one of the aerosol sprays from a Pampered Chef party, filled it with EVOO and use that to spray my pans, so I rarely cook with more than a spritz or two. It adds the flavor without adding a ton of extra grease.
washingtonpost.com: Striking Oil (Post, Feb. 10)
Sally Squires: Thanks Alexandria! Those canned sprays really are great. And these days you can get them with all sorts of oils. My sister also gave me a spritzer that can be filled with any oil your heart desires.
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San Diego, Calif.:
Hi Sally, just a comment: I want to
emphasize a point other posters have
made about the American lifestyle and
obesity. We recently traveled to central
Italy, where our daughter is studying in a
small, university city not frequented by
tourists. You would have to look high and
low and everywhere in between to find an
obese person there! (I don't think I ever
saw one.) And yet, the minute we arrived
at the Rome airport Delta Airlines counter,
the demographics were dramatically
different?we noticed immediately a high
percentage of overweight and obese
individuals. There is no question that our
American lifestyle?eating huge portions
and driving instead of walking
everywhere?contributes significantly to
our obesity.
Sally Squires: Very interesting observation, San Diego. Sadly, the U.S. is leading the world in the obesity epidemic. But equally troubling is a World Health Organization report that shows that world is catching up. So how we deal with this epidemic may help other countries. Hope you had a great trip. Sounds like fun.
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Bethesda, Md.:
Hi Sally,
I use my crock pot a lot. Here's a favorite. I usually make it with leftover chicken (or turkey, after Thanksgiving), but you can also use fresh chicken pieces, or sausage. My dad makes it with turtle.
To make the roux, toast flour in a 350 degree oven, stirring occasionally, until it is browned. I make a lot at once and keep in an air-tight container for use in gumbo, etc.
Chicken Sauce Piquante
1/2 cup fat-free roux
1 lb. Chicken
2 large cans whole tomatoes
1 small can tomato paste
1 small can tomato sauce
1 cup chopped bell pepper
1 cup chopped onion
1 cup chopped celery
2 tablespoons dried parsley
1 teaspoon oregano
1 tsp salt
dash or two of creole seasoning
3 cups cooked brown rice
Mix the dry roux with the juice from the cans of tomatoes in a small bowl. Transfer to the crock pot, and add all other ingredients. Cook on low for 8 hours. Serve over brown rice.
I make the rice the night before, so that when I get home I can have dinner on the table as quickly as I can warm up the rice.
This works well on the stove, too. I like to give it at least 2 hours of simmering for the flavors to blend.
Sally Squires: Hey Bethesda: This sounds really great. And I must admit, I am becoming a convert to the crockpot even if I've come to it late. I made a chicken and wild rice soup this weekend that was really great. Look forward to trying your recipe. Thanks!
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RE: shaking up your winter routine:
Hi Sally. I sent in a response about how I've been working to shake up my routine this winter by having a "Try Something New" day or week at least once a month. Last week, I tried Spinning for the first time and it was awesome!; What a great (and challenging) alternative to my usual jog/walk and strength training routine. Perhaps you should consider it!;
Sally Squires: Great suggestion, but I'm a step ahead of you. I tried a beginning spinning class and loved it! Just haven't gotten back to do it again. But you're right. It was really fun. Thanks for the push!
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Low-carb desserts:
I am so frustrated with the low-carb craze. Calories in vs calories out is the ONLY way to lose weight!; If you are out to lose weight, have a sensible dessert--even a rich, carb AND fat-laden treat is fine as long as you don't gorge!;
Sally Squires: There has been an awful lot of hype recently about low-carbs, hasn't there? And you raise a very important point. If you read Atkins Essentials--the latest Atkins tome--the menus do suggest amounts and portions even if elsewhere in the book, they say foods can be eaten in unlimited quantities. Thanks!
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Washington, D.C.:
Re: Tasty Oils - we love sesame and peanut oils (in moderation, of course!). But they add great flavor to foods, particularly Asian dishes, and all it takes is just a little. A new favorite veggie staple which is great with sesame oil in our house - Roasted green beans:
1 lb green beans, washed, with ends cut off
1 tbsp or less sesame oil (you need only as much as it takes to give the beans a light sheen of oil when tossed, so start with a tsp and work up as needed)
salt and pepper to taste
Toss the beans in oil, add your salt and pepper, and roast in a hot oven (400-425 F) on a cookie sheet for 15-20 minutes or until beans are shriveled and brown in spots. Trust me, if you take them out before the brown appears they are rubbery, not tender. The brown bits are an important indicator of doneness, so don't let your preconceived notions of what green beans look like when cooked fool you. They are a delicious, quick vegetable!
Sally Squires: Thanks DC. And those oils also enable your body to absorb more of the oil-soluble vitamins from the green beans (or other vegetables.) By the way, oil soluble vitamins are A, D, E and K.I'd also add a great tasting truffle oil that we found at Trader Joe's to the list of tasty oils. And walnut oil is another favorite. In moderation of course. Thanks again!
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Vermont:
I used my new slow cooker for the first time this weekend. I followed a recipe I found on the Internet.
Black Bean Chili
1 lb dry black beans
2 T. oil
6 garlic cloves, minced or pressed
2 onions, chopped
1/4 t. crushed red pepper flakes
-- next time I would add more
1 T. chili powder
1 T. ground cumin
1 t. dried oregano
1 bay leaf
6 oz. can tomato paste
1 28 oz. can chopped tomatoes in juice
1 T. soy sauce
1 T. red wine vinegar
2 c. water
2 cans contrasting beans (pinto, garbanzo, great northern, etc.)--drained and rinsed
Rinse and sort the beans and place in the slow cooker with a generous amount of water. Cook on low overnight.
In the morning drain the cooking water. Heat the oil in a skillet and saute the onions, garlic and red pepper flakes. Cook 1 minute, then add chili powder and cumin and cook 2 minutes, stirring. Add this mixture to the slow cooker along with all remaining ingredients except canned beans. Stir well and cook on low all day. Stir in canned beans an hour or so before serving.
We served it over rice with a little bit of grated Cheddar cheese. I also salted my portion. It was absolutely delicious.
Sally Squires: Yum! In Brazil, they make fejoada (okay, my Portugese spelling may not be perfect here). But it has black beans, a little rice, oranges, a green--perhaps collard greens or spinach--and a little sausage (optional.) We used to eat it a restaurant here called Dona Flor. Boy was it great. Your recipe brought back all those wonderful flavors. Thanks, Vermont! (And let's not forget that black beans are filled with protein, iron, complex carbs and fiber.)
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Washington, D.C.: This may seem like a bizarre question, but I am a vegetarian who is watching her waist line. I have noticed that I need to consume more calories to get all of my protien than non-vegitarian do. For example, a 1/2 cup of black beans is 110 calories and only 7 grams of protien, while a 3 oz serving of broiled, skinless chicken is on 127 calories and 23 grams of protein. Is there a good way for me to keep my calories down but still get the proteien I require?
Thanks!!
Sally Squires: Not bizarre at all, DC. Vegetarian doesn't mean low calorie or low fat. (Example: potato chips and Coke are technicaly vegetarian.) I'm not suggesting that you eat that way, but you get the point.
To boost protein, you could reach for some soy products--tofu, tempeh, soy based meat substitutes--as well as low-fat or nonfat diary. Eggs would be good too. Egg whites in particular are high in protein without fat. And they only have about 10 calories per white.
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Gaithersburg, Md.:
Hi, Sally,
This weather is really frustrating! I have not been out on my bicycle since the first weekend after New Years, and I'm going through withdrawal. Up until recently, I resisted bringing my bicycle indoors to put on the trainer, hoping the weather would improve. But as of right now, I give up! So, last night I brought my bike into my exercise room, set it up on the wind trainer, and did a workout on it this morning, right after waking up.
What I did, also, was go out and buy a couple of Spinervals tapes, to make my indoor workout more interesting and more productive. All I can say is, sheesh! They are hard. About like my spinning class at the gym, only more so. Getting a training workout on your own bicycle beats a spinning class, IMO, though I do like to do a class about once a week. Certainly, your own trainer is ready when you are, vs. trying to find a spinning class at a convenient time.
So -- any of you cyclists out there who are doing basic, boring indoor spinning at home, and you've not tried a Spinervals tape, go for it! (check 'em out at spinervals.com; no, I have no connection to the company.) I think there are about 14 videos/DVDs available; each one addresses a different aspect of training. The two I own at present focus on various speed drills, and climbing skills.
Sally Squires: Hey Gaithersburg: I'm glad to know that I've got company out there. Those tapes sound like a great find. Thanks very much! Have you ever seen them anywhere for rent?
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Silver Spring, Md.:
Hi Sally,
I have to chime in on olive oil. My family loves good olive oil on bread and salad. Over the summer I took a trip to Greece and my brother got me some really wonderful olive oil from some cousins who pressed it from their own olives on their own farm (don't ask how I came to have possession of the oil, it's a looooong story). Everyone in my family has really enjoyed this delicious and authentic Greek olive oil, but it's nearly gone. So I ran a blind taste test a few weeks ago with a Greek olive oil I found at Trader Joe's, and to my surprise my whole family liked the stuff from TJ's better! I was very pleased since it is much cheaper and easier to go to TJ's than back to the farm in Greece for more oil! The oil from Trader Joe's is called Martinis first cold pressed Kalamata Extra Virgin Olive oil. It is a product of Greece and the price is very good, I think around $5 for a big 1 quart glass bottle. I bought several and gave one to my mom. If you like the green, fruity, olive oil then you should give this a try.
Sally Squires: Thanks, Silver Spring. I've seen that product, but not yet tried it. You're inspiring me to do so. Also, we've had the extra virgin Spanish oil. It's also quite good. Other suggestions out there?
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Washington, D.C.: Recently, for a change in my cardio routine, I decided that I really wanted to jog; I could walk 20 minutes (pretty fast, even) without a problem, but could only jog for about 15 seconds before getting so winded I'd have to stop. About a month ago, I buckled down, and 4 times a week, I got on the treadmill and jogged for 15 seconds, then walked 4 min 45 sec, 4 times. The next week, I upped the jogging to 30 sec increments; then to 1 minute, etc. As of yesterday morning I'm up to jogging 1.5 minutes out of 5. I know it's hardly amazing, but it's so much better than it was, and I hope to be able to keep it up until I can jog the whole 20 minutes, even if it does take me 6 months to get there.
Sally Squires: Hey DC: Point is that you got there! Way to go. Keep it up. You're an inspiration. Thanks very much.
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Richmond, Va.:
My tip would be to get the fruits into your daily diet every morning by making fruit smoothies. I blend a little of everything into a smoothie: half an apple, grapes, half an orange, blueberries, peaches, melon or cantaloupe, raspberries, strawberries. I also add protein powder, wheat germ, some nuts and about half a cup of juice (cranberry or orange) and some ice. Sometimes I add yogurt and a little honey. I sometimes substitute currants or cranberries to sweeten it. The smoothie fills me up and I'm not hungry until lunch.
washingtonpost.com: Smoothies Video
Sally Squires: Hey Richmond: Smoothies are a great food. In fact, I brought one in to the office yesterday. Penn State research also shows that the longer you blend 'em, the higher the volume. And that's a good thing, because it helps you feel fuller with fewer calories. One word of caution: if you buy commercially prepared smoothies, they may not be low in calories. I watched folks prepare smoothies at a mall in Florida and there was an awful lot of syrup. Also to control calories, use plain, nonfat yogurt and load up on ice and frozen fruit. Thanks again!
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West Hartford, Conn.:
Olive oil is my fat of choice these days. I do love butter but have a tendancy to enjoy it too much..so, I simply avoid the temptation. I use a sprayer called the Misto to spray the oil on my veggies. Seems to get great light coverage using a sprayer rather than a measuring spoon. Steamed green beans and asparagus sprayed with a bit of oil, topped with sesame seeds,sea salt and cracked pepper. Yum.
Sally Squires: Thanks Rosslyn. Butter does taste great, but sadly has saturated fat, a reason why you want to consume it in moderation. Sally Schneider's A New Way to Cook has some food thinking on this, by the way. That misto sprayer is indeed a great idea because you can use any oil you want. Thanks!
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Bethesda, Md.:
Here's a great recipe for low-fat egg salad, much better than what you can buy. Makes enough for 4-5 sandwiches.
Boil 6 eggs about 9 minutes. Peel and chop roughly. Add about 1/2 cup chopped onion or scallions, 1/2 cup chopped celery, and a handful or so of chopped parsley or coriander. Mix together the following in a separate bowl -- one tablespoon soy mayonnaise (two if you like goopy egg salad), one tablespoon Dijon mustard, about a tablespoon of tarragon, and salt and pepper to taste. Fold the soy mayo mixture into the egg mixture. Chill. Yummy!
Sally Squires: Thanks Bethesda. This sounds great. Here's another tip: I made tuna fish with some tzatzkiki this weekend. It's creamy but is lower in fat than mayo and has cucumbers to boot. It was great, if I do say so myself. I added in olives, capers, tomatoes. Yum. Between your egg salad and my tuna, I'm getting hungry.
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Mitchellville, Md.:
I am interested in diabetic cooking only. Do you know of an accredited institution that would help meet reach my goal of becoming a "Diabetic" Chef?
Sally Squires: Hey Mitchellville: What an intriguing idea. I don't know of a specific program, but I know two places that can probably help. Try the American Diabetes Association (www.diabetes.org) and the American Dietetics Association (www.eatright.org.) Another possibility: the Culinary Institute of America (www.ciachef.edu)
Let us know what you find. Good luck!
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Laramie, Wy.:
I was so happy to see you bring up snowshoeing in the newsletter today! My boyfriend likes to XX-ski, which I'm not the hugest fan of, but we both love snowshoeing! Depending on the snowpack, it can be easy and I can go for hours, or it's really hard, and after about an hour (and 500 calories) I'm done. Most of the outdoor stores here in Laramie rent them for $6-$8 a day, so you can try it without making a huge investment. Have fun!
Sally Squires: Thanks Laramie! And for those who don't get the newsletter, which is electronic and free, you can sign up at www.washingtonpost.com/leanplateclub.
Our Sunday Source's guide to snowshoeing probably doesn't stretch as far west as you are, but it sure sounds like gorgeous country. Happy Snowshoeing!
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Gaithersburg, Md.:
I find myself getting bored, bored, bored with cardio lately. It is too slippery to go outside, and life on the treadmill (or elliptical) has gotten rather mundane. My solution? I am focusing on the weight training. When it gets warmer, I know my "get active" spirit will kick in again. Rather than fight it, I am just allowing myself to ease up on the cardio a bit without berating myself.
Sally Squires: Yes, sometimes, just not getting too far off track can be as good as doing something completely new. It is a relief tha the weather is improving however! Thanks.
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Fairfax, Va.:
To follow up on another person's question: I'd like to get more omega-3's in my diet as well. . . there seem to be different kinds of omega-3's to get. I'm not a big fish eater except for tuna, so the main sources I'd find are that and walnuts and maybe wheat germ, from what I've been reading. Does the tuna sub from Subway count? How can I up my intake without more fish? Do I need to worry about different types of o-3's?
Sally Squires: Have you come to the right place Fairfax. We published a story on this very subject in the Health section called the Omega Principle a few months back. Off the top of my head, cantaloupe, mungo beans (available in Indian groceries) and a number of other foods were good sources. You may also want to consider a supplement. www.omegabrite.com produces one that was used in an NIH funded study. FDA regulation of these dietary supplements is minimal, however, so be forewarned. I'll include a link to the omega story in next week's newsletter or chat. ALso e-mail me if you want more info. I do try to answer all my mail, even if it takes a little while. No assistant. Yet.
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Maryland:
The recent post about the concept of "one size diet doesn't fit all", that is, where someone could chose between a low fat, low calorie, or low carb diet, really hit home. It also made me want to share what is working for me. It is my own customized combination of the three diets. I am losing a bit slowly (7 pounds in almost 4 weeks), but I am losing while eating very healthy food and not going hungry. In other words, I can do this.
First, remember the low-carb concept is really low-starch, such as rice, most bread and potatoes. I load up on vegetables, and they are carbohydrates.
Here are the basics of what is working for me:
? Kinda low fat - between 35 and 40 grams of fat a day
? Kinda low calorie - around 1400 daily
? 2 starches servings a day, any way you want them - one small potatoes, one slice of bread, ? cup pasta or rice. If you have a sandwich, that is the starch for the day, as is a medium- sized potato.
? Take a multi-vitamin daily, as well as a calcium tablet. I prefer the dye-free, natural kind.
? Have two non-diet days a month (not overeating, just a little looser?perhaps a restaurant meal).
Please note, I am not obsessive about counting fat grams and calories. If you have dieted much, you can get pretty accurate.
I have stepped up my activity slightly. I bought a stationary fan bike and use it for 35 minutes, 4 times a week. I don't want to overdo it, because I don't want to do anything that I can't do for the rest of my life. You know how it is, ?overdo everything and quit'.
Also, think health more than weight. Drink lots of water. Eat a bunch of vegetables, steel cut oats, broccoli, salmon, yogurt (non-frozen), tofu, spinach, avocadoes (don't overdo), oranges. Tofu is good for hair, as avocadoes are for skin. Healthy foods such as these are bargains because they give so much in return.
Also, some practical advice (to paraphrase Sally, I have no involvement with the two companies mentioned):
? Use all of your resources. Libraries have great books on nutrition, exercise, motivation, and weight loss. The Internet is a goldmine of information. The other day I decided that I wanted to know the nutritional value of yellow peppers, which I love. I had the answer in less than 60 seconds.
? I bought my fan bike at Speigel.com. Great price and free shipping. It is fantastic, has dual-action handlebars (the rowing motion helps build a bit of muscle).
? I found a wonderful online store last month, Netrition.com, and used it twice already. You might want to check it out.
The previous concepts are (finally) offering me a lifetime-long plan for weight-loss and healthy eating and maybe a variation will work for someone else. Regardless, best of luck and support
Sally Squires: Way to go Maryland! Very impressive. Sounds like you've really got this down. Thanks for all the great suggestions!
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Northern Virginia:
Sally,
This sort of relates to your discussion about oils and fats. I buy a natural cooking spray from Trader Joe's that I really like. Although I only use it occasionally, I am wondering about the content. On the nutrition facts panel, it says "0 calories." If it's made of oil (I think it's Canola?), doesn't it have to have SOME calories? Granted I'm only using a light spray, so I'm not that concerned about how many calories are in it, it seems strange that is says 0 calories. What do you think?
washingtonpost.com: Striking Oil (Post, Feb. 10)
Sally Squires: Hey Northern Virginia: The label is correct. But here's the deal...read how long you can spray it for zero calories. The fine print probably says less than a second. That's how manufacturers get away with zero calories on the label. Clever huh? Another reason to read the fine print...
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Rockville, Md.:
oops cut myself off... dipping with pita bread. We use the canola oil for baking since even the light olive oil has a bit of a strong flavor.
Sally Squires: Thanks Rockville. Sorry I didn't see this sooner.
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Fairfax, Va.:
Hi Sally,
My question is about peanut butter. It's healthy, although high in calories, right?
Is it awful to eat a brand like JIF instead of all natural pb? I noticed though that the JIF "reduced fat" kind has the same amount of calories as the regular version. Is there any benefit in eating the lower fat kind (I'm eating a diet fairly low in saturated fat so I'm more concerned with calories than fat grams)?
Thanks!;
Sally Squires: Not awful at all, Fairfax. Another option for fewer calories: buy the so called natural peanut butter and skim or pour off the oil at the top. This will also reduce fat signficantly. Thanks for the question.
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Boston, Mass.:
Hi Sally! Every few weeks, I do something I call "Try something new! Week" so that I dont get bored with my workout or my diet. This week's "try something new" is taking a Spinning class at my gym. It's fabulous for switching things up between my running program and strength training. It's also extremely challenging, but it's possible to customize the bike so you have room to grow. I just thought I'd share the idea of "try something new week" with you and your readers, in case someone's wondering what to do to break the monotony. Love your chat!!
Sally Squires: That's two, maybe three votes for spinning this week. And boy does it burn calories! Thanks Boston.
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Tijeras, N.M.:
In response to Del Ray about software that provides nutritional analysis: I use Master Cook (I have version 6 on my computer at the moment) and enter recipes into my own cookbook. Then I run the nutritional analysis that Master Cook provides--everything you could possibly want! I'm using BalanceLog on my Palm, and I just copy (manually at this point) the nutritional data from Master Cook into BalanceLog and keep track of what I eat from there.
Sally Squires: Thanks very mjch, New Mexico. For those who don't get the electronic newsletter, an LPCer asked about computer programs that analyze recipes. Appreciate the help!
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Alexandria, Va.:
I have had success with Weight Watchers in the past, and most of the good habits I acquired are still with me. However, I am going on a trip (where I will be spending most of the time in a bathing suit) in ten weeks and wanted to really get back into counting points. I recall a while back that you provided a poster with an excel program that calculated food points. Do you still have it? If so, can you provide the link? Thanks.
Sally Squires: Hey Alexandria: I sure do have it, thanks to a member whose husband developed it and sent it to me. If you or anyone else wants a copy, simply e-mail me at leanplateclub@washpost.com and please put excel spread sheet in the subject line. I'll send it along. Have fun on your trip!
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Monsey, N.Y.:
Hi, Sally, I would love your recipe for chicken & wild rice in your slow cooker. I use mine at least once a week and enjoy coming home to cooked food (and good smells!). I find that if you add a little more liquid to the recipe, it can cook for longer than the recommended time without harm. (I don't decrease the temperature)
Sally Squires: It was incredibly simple: I took a broiler, put it in the slow cooker with chopped up celery, (about three stalks) baby carrots (a couple of handfuls) some dried tarragon, salt and pepper to taste. Cover with water and cooked on high for about two hours. Seasoned again and added the wild rice with about an hour to go. Added about a cup. It was great. Served with hot chili pepper flakes. Will have more tonight.
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Sally Squires: We're out of time, folks. Join me as I move over to the Moving Crew, now under way, where we'll talk more about exercise. Thanks to all for the recipes, food finds, tips, suggestions and more. Week after week, you continue to show that it's possible to instill healthy eating and physical activity habits. You're all inspiring.
Winners this week are: Sisters, New Mexico, the person who posed the GI question and Bethesda for the crockpot recipe. Remember: Eat Smart and Move more with the Lean Plate Club. Until next week, cheers! Enjoy the sunshine!
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