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.
Washington Post columnist Sally Squires
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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! The e-mail newsletters should be in your electronic in-box now. In today's edition, you'll find some news out of the Experimental Biology meeting plus plenty of links to recipes and physical activity. If you'd like to subscribe to this free service, just log onto www.leanplateclub.com. You'll be just a click away from signing up. (If you have subscribed and are not receiving your Lean Plate Club newsletter, please let me know by sending a message to leanplateclub@washpost.com and to speed the response, please put newsletter in the subject line.)
Today's freebies are:
The LA Shape Diet by David Heber
Small Changes Big Results by Ellie Krieger, MS, RD with Kelly James-Enger
Volumetrics Eating Plan by Barbara Rolls
Crunch Burn and Firm Pilates with Ellen Barrett (DVD)
Here's the deal...Tell us about a healthy food find that you've discovered. Share a new way of working out or of fitting in more physical activity. Inspire us with how you've gotten back on track after getting into nutritional mischief or falling off the exercise wagon. Do one of those things and one of these items could be yours.
Please note that in making this offering we are not endorsing any exercise regimen, weight loss plan, book or exercise tape. It's merely offered for informational purposes to show you the wide ranges or resources available as you work to reach a healthier weight. Winners are announced at the end of each chat.
Now on to the chat!
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Alexandria, Va.:
Have just gotten into your column and chat, and now I'm addicted! I love your chatters' ideas -- such versatility and terrific attitudes. So here's my take ...
My family goes out to eat fairly frequently (at least once a week), and it's awfully easy to overdo it on the intake, even if you skip fast food and opt for healthier fare. So to eat smaller, here's what I've started to do: split meals with my 5-year old. We both win: I eat way, way less. She tries lots and lots of new (and healthy!) things and gets out of the burger/chicken fingers/pizza rut. And she gets to decide what we're having (with a little help, of course), so she feels like a grown-up making her own choices and doing the ordering herself. We have a deal that if we don't clean our plate, that's OK, too, as long as all the veggies are gone. Thanks for letting me add my two cents!
Sally Squires: What a clever idea! Thanks very much for passing this along. And I love that you're addicted to LPC.
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Washington, D.C.:
Regarding the three meals/6 meals debate. I am by nature a "grazer," so the six meals work much better for me. They serve as both meals and snacks -- and keep me from getting ravenous by meal time. And with six mini-meals, who has time for additional snacks!
Sally Squires: There you go, DC. And I know there are a lot of people out there who successfully do just what you're doing. But there are others who will be working very hard to tame their appetite tiger and may have trouble controlling calories six times daily instead of three. It's all a matter of finding--drum roll please--what works best for you. And it sounds like you have. Thanks!
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Lynchburg, Va.:
I have found that I am definitely better able to stick to a diet if I eat two small snacks (one mid-morning and one mid-afternoon) and a small lunch rather than no snacks and a larger lunch. If I don't have a snack, by the time lunch comes around, I find myself eating for a longer period of time, and looking around for more food after I've eaten my planned lunch. So i think more, smaller meals is the way to go.
Sally Squires: Hey Lynchburg, there are many people who agree wholeheartedely with you. But there are also others who would say that they do best with three square meals daily. And that's the beauty of finding what works best for you--so that you're not beholden to the next food fad that comes along. Thanks!
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Easton, Pa.:
Mini meals or three squares.
There are all kinds of people out there, but for me constant snacking is a disaster. The mini meal idea means you have to be able to parcel out small bits of food and stop there. But I'm the kind of person -- once I start eating it's hard to stop. Once I eat one celery with peanut butter, I want to taste some more. I'm much better off sticking to three meals. I also think it may be tough on your digestive system to be eating all the time -- and when do you exercise or do yoga if your stomach is always half full? (I know, first thing in the morning --- but if that's not possible?)
Sally Squires: You aptly describe what one researcher called taming the tiger of appetite in today's column. That's why it really is better for some people--including yourself--to stick with those three,square meals daily. And good point about the yoga. Thanks for weighing in.
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Arlington, VA:
Hi Sally,
Submitting early because this question has been on my mind since this morning and I don't want to forget it before the chat. So I was looking at the ingredients of different loaves of bread I had laying in my kitchen. I always try to buy the bread that has more fiber (keeps me fuller longer) with a decent amount of protein and not too much fat per slice. Now, I noticed one brand had whole wheat flour, but the second ingredient listed was high fructose corn syrup. The other bread I had was made with enriched wheat flour but had no HFCS. So which would you deem healthier? They both have about the same amount of fiber, protein, vitamins and minerals and fat. Should I go with the whole grain bread with the high fructose corn syrup or the enriched bread that does not have it?
Thanks for your help! Your chats definitely keep me informed and more aware of what I'm putting into my body.
Sally Squires: On the one hand...on the other hand...Doesn't it seem like the choices are more and more that way? Here's the good news. Use alternate between the two. In fact, the U.S. Dietary Guidelines advised us to have three servings of whole grains and three servings daily of enriched grains because enriched grains still have vitamins and minerals that some whole grains don't provide.
Your question prompted me to look at the breads in my kitchen. Two whole grain varieties had added high fructose corn syrup. If you want to know how much is there, check the nutrition facts labels for the number of grams of sugar. Mine had 1, 2 and 3 grams, respectively. None are huge.
By the way, some good bread whole grain sources include Mestemacher bread (a very dense German whole grain bread that comes in square loaves in most supermarket delis. It also has a long shelf life if you keep it in the fridge.) Also, whole wheat pita. Trader Joe's has mini-loaves (6 = 120 calories) that are great for mini sandwiches, as accompaniments to soups or salads, etc.) Pita has no high fructose corn syrup.
And I also discovered Lavash square breads at Trader Joe's this weekend. They're not whole grain, but are wonderful for making quick wraps. One large piece is 220 calories, so you may want to cut in two for smaller wraps.
Other food finds out there?
Thanks for the question which provided a lot of food for thought!
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Isla Del Sol, Fla.:
Comparing precooked bacon and regular bacon, is there any difference in fat or other substances? What about taste?
Sally Squires: The driver here is mostly convenience, Isla. Flavor should be pretty similar. You could also cook a batch of bacon and put some of it in the freezer in individual packages for future use. Then defrost and voial! You've got your bacon in a flash. By the way, if you haven't tried turkey bacon, it's quite good and much lower in fat and calories. I was a little bit hesitant, but even the bacon lovers in my household have liked it. And for vegetarians, there is also soy bacon or other bacon substitutes. Thanks!
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Duluth, Ga.:
I always take the stairs, AND I always take them 2 - a time! If I am home, and going upstairs without anything in my arms, I grab 2 6 lb. weights and do a few lifts as well.
Sally Squires: Way to go Duluth! Sounds like you've got a great lifestyle routine going. Thanks!
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Grand Rapids, Mich.:
I am still torn between the two concepts. I think I take in way more calories when I feel like I must eat every three hours and make it a somewhat balanced meal (protein, carb, little fat). Otherwise I eat a 300-calorie breakfast and lunch, maybe one snack and a 400-600 calorie dinner and feel I got enough in. When I feel the need to eat every three hours, I feel it is the routine guiding my eating and not my hunger and I don't feel like I have as much control over the calories I am taking in. I like both styles of eating, but like I said, am still torn between the two.
Sally Squires: And I'll bet you have a lot of company Grand Rapids. I think it can also depend on the day. Have you--or anyone else out there--every found that sometimes you don't feel completely full or satisfied with mini-meals?
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Atlanta, Ga.:
Hi Sally!
My new food find is Edy's Fruit Bars. They come in lime and strawberry and are only 80 calories! They satisfy my sweet tooth without breaking the calorie bank. Thanks!
Sally Squires: Great food find, Atlanta. And perfect for the warm weather that is headed our way in the coming weeks. Thanks!
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Fairfax, Va.:
I am eating a GREAT lunch today (discovered through Weight Watchers and modified slightly)
Whole Wheat Pita
Hummus
Lean Roast Beef (if veg, you can omit)
Roasted Red Peppers
Arugula
It's the first day I have tried this and it's delicious. And filling!
Sally Squires: Yum, sounds really good. And it's loaded with good nutrition. A nice combo of healthy fat and protein (the hummus, which has beans and sesame oil); veggies (arugula, roasted peppers and the garbanzos in the hummus), fiber (the hummus and the whole wheat pita), complex carbs (the hummus, veggies and pita) and protein (roast beef and hummus). Way to go! Enjoy!
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Boyertown, Pa.:
Sally -- Regarding your comments on the Mediterranean Diet. I read your article and it is all very true. I want to add one more thing and that is to stock your pantry with the items you will need daily. Once you do that, it is far easier to fix a great meal using only a few ingredients.
Donate all the foods you no longer will use to a food bank including the high sodium pre-packaged foods or anything that is highly processed.
Sally Squires: Thanks Boyertown. And by the way, your posting reminds me of an Associated Press report that said food banks in the southeast are being inundated with Atkins food from people who are no longer following that approach. Thought it was pretty interesting. Wonder how the food bank recipients feel? Thanks.
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Houston, Tex.:
Hi Sally, My husband and I are on the South Beach Diet, and doing very well. I roast vegetables such as eggplant, zuchinni squash, green, red and yellow peppers, onions, garlic, tomatoes, olive oil, a little salt and thyme in a big roasting pan. Roast in the oven - 280 degrees for about 1-2 hours. This can be served hot or cold and is delicious with chicken, pork, fish or beef. Roasted asparagus is also fantastic, as well as fresh spinach sauteed with a little olive oil and fresh minced garlic. I'm really looking forward to summer and all the great veggies that will be available.
Thanks for letting me share some of my favorite fresh vegetable dishes.
Sally Squires: Roasted asparagus really is delicious, isn't it Houston. And it's very quick. I've made some recently under the broiler. It comes out emerald green and quite tasty. Served it with a little bit of olive oil, a little bit of chopped hard boiled egg whites, a little bit of chopped olives and sun dried tomatoes. Yum. Continued success with your efforts. That's great that you and your husband and working together. Thanks! Let us know how it goes...
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Ithaca, Mich.:
Hi Sally! I have the 3 Hour Diet book and belong to the Web site. Haven't gotten on the diet strictly yet. Is it critical to eat every 3 Hours or is it just as effective to eat every 2 1/2 - 4 hours? That is where I am hung up! I just can't completely revise my eating schedule - I work in an office and really can't do lunch at 1:00.
Thanks for all you do!!
Sally Squires: Didn't know that there was an accompanying website, which I see you must join for either $3 or $12 per week. Yikes! Let me repeat what the experts who reviewed 40 years--count 'em--of data said in the editorial published in the American Journal of Clinical Nutrition. They found that "no clear consensus has emerged" on whether mini-meals or three regular meals are best for weight loss or weight maintenance--or even general health.
So, no, it doesn't matter if you eat precisely at three hours or if you eat every 2 and a quarter hours. What matters is how much you eat, what you eat and how many calories you eat. Be careful of trying to follow precise prescriptions. Not only do you run the risk of driving yourself crazy, but in this case there is no solid scientific evidence to say that you must eat every three hours. Hope that helps.
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New England:
I'm loving the warmer weather that has been happening recently, but I find myself being tempted by summer foods! (Chips to go with burgers, barbecue, lemonade, etc.) However, I think I've found a winner for keeping healthy while eating what I crave. First, I make Crystal Light popsicles at home or I get kool-aid packets and use a sugar substitute to create popsicles. Other substitutions -- whole wheat hamburger buns and soy burgers; crudites or salad instead of potato chips; using barbecue sauce, but using a smaller amount on a boneless, skinless chicken breast and serving it with brown rice and tons of grilled veggies. So far, I'm loving the summer and looking forward to all the healthy summer possibilities!
Sally Squires: Sounds like you're really getting into a healthy groove, New England. Keep it up. And for those looking for a refreshing and healthy drink for now or in the steamy summer months, try this: take sparkling water and a slice of lime. Add about two ounces of Just Cranberry juice (unsweetened) or Just Blueberry juice (also unsweetened.) Both are available from Trader Joe's. Calories are about 30 for an 8-ounce drink. It's tart, but refreshing and counts towars those 2 cups of fruit that we're advised to eat daily. Thanks!
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Herndon, Va.:
Has anyone ever tried the site "My Food Diary"? You input your food diary, and they compute the calories for you. I was just wondering if it's better/worse than other food tracker sites out there. Thanks!
Sally Squires: I'm posting this now Herndon in the hopes of getting some feedback from LPCers. How about it folks? Anybody tried this site? Thanks!
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District Heights, Md.:
I find that how my day is planned depends on whether I eat 3 or 6 meals a day. If I am really busy then I find that 6 small quick but nutritious meals help me stay steady and full of energy. Otherwise, I can handle 3 meals a day with a sensible snack.
Sally Squires: Great strategy and wonderful example of finding the right balance for the right day. I also notice that on very stressful days, it's quite helpful to have extra nutritious foods available for those high energy hours...Anybody else out there notice that too> Thanks very much.
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Anonymous:
So I'm changing jobs and therefore am losing my gym access -- so now what? The Y and other gyms in the area are too expensive ... I'm planning on running outside at a local track but ... what do I do for my other stuff? I'd love to maintain my pilates/yoga exercises but need something to follow. And how I stay motivated since before I just couldn't go home w/o working out since the gym was in my building? Help!! (is the DVD you're offering as a prize highly regarded?)
Sally Squires: Videotapes and DVDs may be the very thing for you. Winsor Pilates is a wonderful series. I haven't yet tried Crunch Burn and Firm Pilates but you can check out a brief clip at www.collagevideo.com (as well as any other tape or DVD they offer.) Other options for workouts at gyms: Check for community centers and rec centers. They often have low cost memberships. So do many colleges, universities and schools. Don't know where you are located but the Jewish Community Center on 16th has a low-cost gym.
You can buy also buy a set of hand weights at Costco for about $25- $30. That might be another option. And check out your public library, local video store and Netflix. All generally have exercise videos. Even if you're cramped for space at home, you can usually clear the same amount of space that you'd get in a crowded exercise room at the gym. And don't forget Par courses in local parks...
Other suggestions out there?
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San Antonio:
For Ithaca, I eat about every two hours -- lost 70 lbs three years ago. My mom says I eat more often than any "skinny" person she's ever seen. I have moderate meals for breakfast and lunch, snacks mid-morning, early afternoon and late afternoon, and the largest calorie meal for dinner. But I _plan_ the snacks. If I didn't, instead of fruits and veggies I would be eating chocolate!
Sally Squires: Seventy pounds! That's awesome and inspiring, San Antonio. You may qualify for admission to the National Weight Control Registry. E-mail me after the chat if you're interested in learning more about this group of successful losers. leanplateclub@washpost.com Thanks!
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Morganfield, Ky.:
Sally,
I think the meal/mini meal debate depends upon your lifestyle. For some people with certain occupations, it is just not feasible to stop and eat that many times a day. I like the concept of many meals and am a snacker by nature. However, I do have a hard time mentally adjusting the amounts. So for me, I really have to rely on high volume foods for my main meals -- that way I feel like I'm eating a "regular" meal, but still getting a lot of snacks. This makes me feel like I get to eat all of the time.
For your question about feeling fuller -- I think mini meals make it easier to recognize that you are satisfied. Since I've began to eat this way, I realize that it doesn't take as much to fill me up as I thought. When you are conditioned to larger meals, you eat because it is there and there's food left, not because you are always actually that hungry.
Sally Squires: Excellent point about re-learning portion sizes with mini-meals, Kentucky. I agree, when I have a snack of a mini-pita with a wedge of Laughing Cow cheese inside, it reminds me how often we eat mindless amounts of food. Thanks for the observation.
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Washington, D.C.:
I just cannot manage to inspire myself to walk/run at my lunch hour when it's my best chance for exercise. I bring my gear to get to the office and by noon I'm bored just thinking about going. I end up sitting and working or reading. Can you offer any inspiration to get me up and going? Lunch hour is my best chance for exercise as I have a household to handle after work.
Also, do you think cereal is an acceptable choice for breakfast and dinner? It's quick and tasty for me. I try to eat a bigger meal at lunch.
Sally Squires: Boy, do you have a lot of company on this one, DC. The best laid plans...and then, no motivation. But you've already taken a great step just in making the plans and in getting your gear to the office. Now all you need is a little nudge. Some possibilities:
1. Make a date with a friend or colleague to walk with you.
2. Can you take a lunch break a little earlier and go for a walk then? Sometimes getting ahead of the curve helps. Maybe you're just mentally beat--yes, that's the best time to workout--but sometimes it takes a little extra to just do it as the Nike commercial says. Maybe if you try earlier in the day, you'll have more energy.
3. Play a game with yourself. Tell yourself that you only need to walk for five minutes. That's it. Then go back to your reading. If you feel like going farther, so be it. Then the next day, make it six minutes. You get the idea. And since you love to read, why not walk to a nearby magazine store and treat yourself to a new magazine?
Other thoughts out there? Let us know how it goes...
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Anonymous:
I live up north and don't get much sun in the winter. Do I get the
same amount of vitamin D through window, like indoor, as through
direct sun? Thanks for taking time to answer my question.
Sally Squires: You will get some sunlight through the window, but if you're north of a line that starts at Newport News, Va., you likely won't get all you need from sun exposure indoors or out year round. (Unless you happen to work outdoors.) The rest of us need to pay get vitamin D enriched food (milk is one choice) and possibly to take a supplement. You can learn more about vitamin D from last week's LPC column, archived--as are all columns and web chat transcripts--at www.leanplateclub.com. And also available free 24/7. (No weekly charges here!)
Thanks.
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Springfield, Va.:
The key to the 3 meals/6 meals seems to be knowing yourself. I'm with the previous poster who isn't satisfied with a series of snacks all day long. I find that it leaves me feeling like I haven't eaten anything, even if I've eaten a lot, and I end up having huge meal at the end of the day. Here's another vote for three squares a day!
Sally Squires: Duly noted and counted. Thanks Sprinfield!
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Pedometer question:
Hi, Sally! This isn't a food related question but it's related to general health. Recommendations are that we exercise for an hour, several times a week. Is that in addition to accumulating at least 10,000 steps a day, or is 10,000 steps a day considered sufficient exercise?
Sally Squires: Current recommendations are to get 30 minutes of moderate activity on most days. Those who want to lose weight--or maintain weight they have lost--need to aim for 60 and up to 90 minutes of moderate activity on most days.
Weight training and flexibility are also part of the latest dietary guidelines. Aim for weight training about three times weekly. They were less clear on frequency of flexibility.
Now as for those 10,000 steps. Pedometers are generally used to measure "lifestyle" activity, which is wonderful, but may not be of high enough intensity to get the heart beating and the lungs really breathing. So it would be best if this could be in addition to the other stuff. The important point is to move more every day...Hope that helps. Thanks.
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Washington, D.C.:
Hi Sally--
I've been using brown rice in place of white rice when I eat on my own, but my husband is a bit resistant to brown rice. I know brown rice takes longer to cook, but is it possible to cook a mix of brown and white together? I figure a mix of the two is more nutritious than just white rice alone. (And I'd cook them separately, but it's a smallish kitchen and I hate doing extra dishes.)
Or is there another way to make brown rice more appealing for him?
Sally Squires: It is possible to cook the two together. In fact, there are some boxed rice brands that offer mixes of brown and white or of white and wild rice. Also you might want to check out some frozen, already prepared brown rice at Trader Joe's. It's passed muster with my family who are not brown rice lovers. And if you don't want to make the trip to Trader Joe's, you could prepare batches of white and brown rice then freeze individual servings--or whatever every size you'd prefer. Hope that helps. Let us know what your husband thinks...Thanks.
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Arlington, Va.:
My new refreshing snack --
Fresh (or frozen, no sugar added) strawberries in the blender with a little lemon juice and a can of diet lemon/lime soda. Really good.
Sally Squires: Sounds great and very refreshing, Arlington. Also counts towards those recommended servings of fruit. Thanks!
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Anonymous:
Dear Sally,
I've been wanting to write to you, again, and after reading your article this morning on the 3 hour Diet book by J. Cruise, I thought this would be a good time to tell you something really important that I learned from this book.
To review my dilemma, I'm (now) 66 years old and for most of my adult life have struggled to keep my weight down in the 120-135 range, and have accomplished it primarily through exercise instead of dieting.
My question to every diet book (and I've read most of them) is "Now that you've told me what to do, tell me HOW to do it!!!"
I have found the answer finally in J.Cruise's book. You do it by taming the leptin with flax oil! (page 78 of his book) I take a tablespoon of flax oil with various breakfast choices, and later put another one my salads or mix it with peanut butter for snacks if I feel that raging appetite starting up again. To my mind this is the most important dietary change I have ever made. By slugging what I now feel is an overactive and very insistent leptin problem in my tummy with a dose of flax oil, it shuts up and I can eat reasonable, not having that raging lion clawing at me constantly. It actually turns off my thinking about food for hours at a time.
I agree that calories are the bottom line, but I can't tell you how nice it is to be able to eat a meal and then feel satisfied. Flax Oil in whatever dose I need to do the trick is the answer for me.
Sally Squires: Very interesting observation with the flaxseed oil, which by the way is also a good source of healthy omega-3 fatty acids. Sounds like you've really found a good routine. Thanks very much.
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New York:
Comment: I tried to spread out my three meals into 6 by cutting each one in half and eating the halves 2 to 3 hours apart. Problem was: my usual size meals were pretty small already. I didn't want to increase the total amount of food I ate, but I ended up doing that because half my previous portions was completely unsatisfying.
Sally Squires: And another example of how what sounds good on paper may not work well for each individual. Thanks New York.
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beautiful Richmond, Va.:
I've got a great cold salad recipe (from a choir member at a pot-luck last week) that is perfect for the summer. My friend calls it her "Black and White Salad"
1 can black beans, drained and rinsed
1 can shoepeg corn, "
red pepper, chopped
spring onions, chopped
oil/vinegar to taste
1 tsp cumin
Basically, mix everything together, and chill. Serve in a bowl of torn romaine lettuce (or not, but it looked really good that way!).
I went back for thirds at the pot luck - it was delicious.
Sally Squires: Sounds really good, Richmond. But what's shoepeg corn? Thanks.
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Cube-land, Washington, D.C.:
Hi Sally,
I wanted to share an exercise motivator I've used lately ...
With the weather being beautiful last week, I used that as motivation to get more exercise. I commute to a downtown office via Metro. When the weather turned nice last week, it just seemed wrong to go from cube-land where I don't have any windows/natural light to going underground one block away to get on the metro. So, instead of getting on the Metro at my usual stop (Federal Ctr Southwest), I took the opportunity to walk a bit instead and enjoy the glorious weather. One day, I walked up to the Dupont Circle Metro station and got on there. Another it was the Farragut North station. (According to mapquest, that's about 3-3.5 miles or so.)
Not only did I get some nice exercise in, I avoided having to change trains at Metro center during rush hour and even saved a little bit of money too since I didn't go as far on the Metro.
(Oh yeah, when the weather isn't that nice, I've done a smaller version of this by treating myself to a museum exhibit before heading home. I walk up to the mall and then over to whichever museum has an exhibit I want to see. I don't have time to see a lot as the museums close at 5:30, but I usually get to at least visit one particular exhibit and that's incentive to do it again another day ... when the museum closes, I walk down the Mall to the Smithsonian Metro and get on there. Not the same distances as I did last week, but more than if I got on at my closest stop!)
Sometimes, it just takes a little extra something to provide the motivation, so I use the weather or an exhibit or the like and then the walking/exercise doesn't seem so daunting anymore.
Sally Squires: Great suggestions, Cubeland. You're an inspiration. Thanks!
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Washington, D.C.:
Hi Sally, this is my first time writing in. I enjoy the chat and the column. I have a suggestion to everybody, if you want to make any dish healthier just add Veggies, to pasta, tuna, omlettes, etc. It makes it so much easier to eat healthier and it's not a chore. I never really liked veggies but since I have made them an addition to my meals they taste better and I feel better. Experimentto find what you like and different ways to prepare them. That's how you make eating healthier a lifestyle change.
Sally Squires: Glad you took the plunge to post, DC. And this is a wonderful way to not only learn to like various veggies, but to fit in those 2.5 cups daily that we're advised to eat. Plus, veggies are loaded with fiber which helps us all feel fuller on fewer calories. Thanks much.
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Morganfield, Ky.:
I've noticed that it is better to have nutritious snacks on high energy days. One great food find -- Planters on the Go-small individualized packages of almonds. They are portioned right for calorie control (around 170 calories a package), which helps me because nuts are my weakness. They are also really handy to have because they don't require special storage. I keep some in the bottom of my purse, laptop bag, and carry-on for those times when nothing else is available.
Sally Squires: Great suggestion. And let's add the 100 calorie snacks now available from Nabisco. Those are also grab and go. Thanks!
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Oxon Hill, Md.:
My girlfriends and I usually have dinner out at least once a month. Before hitting the restaurant, I usually go online and view the menu. This way I already know what I'm going to order when I get there, and it usually keeps me from making bad high calorie/high fat food choices.
Sally Squires: Excellent suggestion, Oxon Hill. And with the web, it's possible these days to figure that stuff out ahead of time almost anywhere. Thanks for the tip.
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Dumfries, Va.: Great dessert find:
A friend just sent me this ... they look like a great low cal/low fat/low carb way to satisfy your sweet tooth. But they only have them at Sam's Club. I haven't tried them yet but they are on my list of things to check out.
http://www.phillyswirl.com/products/products.cfm
And thanks for all your great advice, Sally. You have helped me to shed 26 pounds since January!
Sally Squires: Way to go Dumfries! Twenty six pounds. Very impressive! And thanks for the tip.
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Reston, Va.:
Hi Sally,
Love the chats! I, too, am becoming an LPC addict.
I've had a strong craving for egg salad lately, but I know it's not always the healthiest thing for you, especially when counting calories. Do you or any of the chatters have any suggestions or recipes for a healthier egg salad? Thanks a million!
Sally Squires: Yes indeed, Reston. You can make a great egg salad--this also works for devilled eggs too--with hard boiled eggs. Use one yolk--or no yolks--and then substitute something else, such as avocado or guacamole--for some of the fat. And I throw in slivered olives and or pimentos as well as slivers of jalapeno peppers, celery, cherry tomatoes, etc. It's really quite delicious and this web chat is making me very, very hungry....Thanks!
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Alexandria, Va.:
Mineral question here ... I don't think I'm getting enough iron or zinc in my diet. It actually is hard to get enough iron through food (unless one eats beef and oysters every day). Is a multivitamin OK to make up the gap?
What are good food sources for zinc?
Sally Squires: Fortified ready to eat breakfast cereals can be good sources of both iron and zinc, Alexandria. Total is one cereal that comes to mind. And yes, a multivitamin will likely give you what you need. Read the label to be sure and look for multis that have about 100 percent or less of the daily value so that you don't overdo any particular ingredient. Also, I did my master's thesis on zinc, and it's actually quite ubiquitous. You'll likely get a lot from various food. Is there any particularly reason why you think you may be falling short on either iron or zinc? Since we're nearly out of time, e-mail me more at leanplateclub@washpost.com if you want to continue the discussion. Thanks.
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Toronto, Ontario:
I find if I have smaller meals, I can "nibble" all day long on other low fat low cal stuff and I don't feel deprived. (so far I lost 148 lbs on WW)
Sally Squires: Wow, Toronot! You clearly are the winner for weight loss today. Very very impressive and inspiring. Thanks very much. And congratulations.
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Detroit, Mich.:
Hi Sally,
As a good Lean Plater, I try to eat things that are low in fat and low in sugar. However, sometimes I'll want to eat something that is either low-fat, but high in sugars, or low in sugar but has more fat grams than I would like. So, which is the lesser of two evils for a normal healthy non-diabetic person? I tend to go towards low-fat over low-sugar.
Thanks.
Sally Squires: Hey Detroit: If you're watching calories, then the item higher in sugar is probably the better choice, since it will likely (you might to check to be sure) have fewer calories. That's because one gram of sugar has four calories compared with 9 calories per gram of fat. But...having said that, also take into consideration the type of fat as well as your desires at the time. Is it healthy fat from nuts or avocadoes, or even a very dark, slightly sweetened chocolate? Then maybe you go with a small higher fat treat. Or are you just craving something really sweet? Then maybe you go with the higher sugar treat. It's all a matter of moderation and balance. Hope that helps. Thanks!
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St. Petersburg, Fla.:
I eat 5 small meals a day because I am diabetic and find I cannot go with less. I am overweight and always trying to lose weight. While I find eating more often necessary, it is difficult to keep calories down. Even if snacks are nutritious and good choices, they still have calories and make planning other meals harder. Many of my skinny friends just don't eat much at all. I find having to eat more often frustrating.
Sally Squires: It can be challenging, can't it St. Pete? Since you have diabetes, have you asked your doctor for a referral to a diabetes educator? They can be a wonderful source of information and will tailor meal plans specifically to your needs. More physical activity may also help you, but again because that can cause changes in blood sugar, you want to proceed cautiously and carefully. And I hope that you're monitoring your blood sugar regularly and do ask your doctor about regularly measuring hemoglobin A-1 C levels which will help you track if you are keeping your blood sugar at appropriate levels. Let us know how it goes...Thanks.
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Brown Rice:
The best thing ever: bags of frozen brown rice that take two minutes to microwave. A Trade Joe's find. My 22 month old LOVES this stuff.
Sally Squires: I agree with your 22 month old. They really are delicious and fast. Thanks!
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Los Alamos, N.M.:
I joined the Lean Plate club last November, and really appreciate having a virtual support group. My favorite dessert has become variations on the white chocolate pudding-yogurt recipe given in a chat. I use the Kroger brand nonfat flavored yogurts, which are sweetened with Splenda, at 100 calories for an 8-oz. container. The white chocolate pudding with 2 raspberry yogurts and 1 cup nonfat Cool Whip is yummy, especially with 1 cup or more of Trader Joe's frozen raspberries on top or swirled through. My favorite is instant lemon pudding, with lemon flavored yogurt. Yesterday I tried the new Jello cheesecake-flavored pudding, with vanilla yogurt. I used an 8" springform pan, with the bottom lined with lowfat cinnamon graham cracker crumbs. I froze it, then put it out at room temperature for 45 minutes before serving, and it really did taste like cheese cake! It was good with strawberries, and the lite cherry pie filling would be good too. One-eighth of the cake made a generous serving and came in at only 100 calories. (100 calories for the pudding, 200 cals. yogurt, 160 cals. whipped topping, 240 cals crumb crust--800 total for cake.)
Sally Squires: It's wonderful how far-reaching the Lean Plate Club membership extends, Los Alamos. We've got a lot of international members too. And thanks for passing along that great sounding cake. At just 100 calories per slice sounds like quite a treat. Thanks again!
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Yorktown, Ind.:
I notice that in today's article you remark that losing weight generally requires calorie intake of 1200-1600 per day. This matches what I had thought for years, but recently I've been reading a lot of comments that one MUST take in over 1800 calories a day, and that 2000-2100 are recommended. Some of these have been harangues, actually, stating that 1200 calories aren't enough to keep a coma patient alive, and that cutting below 1800 calories puts the body into survival mode, slowing the metabolism drastically and thus actually LOWERING odds of weight loss.
Sorry to be so wordy -- but, would you comment on the two opposing theories?
Thanks
Sally Squires: This does get confusing, doesn't it, Yorktown? Part of it depends on your starting weight and also your resting metabolic rate. Since most of us probably won't pay the $100 or so to get our RMR measured--that's how many calories you burn during the day while just breathing--we go to plan B, which is to estimate our calories need and then adjust from there.
A good rule of thumb is this: take your weight. Multiply your pounds x 10, so for a 150 pound person that's 1,500 calories, for starters. Then add 20 to 40 percent more for activity during the day. And for most of us that's being pretty generous, since most of us are pretty darn sedentary. Twenty percent more takes those daily calories to 1,800. Forty percent takes 'em to 2,100 calories. Those are the estimates for staying at your current weight.
Now let's talk about weight loss. Yes, if you go too low, your body could think that it's starving and that makes it harder for you to lose weight. So for some 1,200 calories may be too low. But most hospital based weight loss clinics use the 1,200 to 1,600 range quite successfully. (And for the morbidly obese, they may even go to inpatient weight loss clinics where folks get as few as 900 calories, but are quite closely monitored medically. And no, I'm not suggesting that anyone do that without in patient medical supervision.)
Ideally, it's best to use a combination of reduced calories and more activity to safely and gradually lose weight. So to lose about a pound per week, means cutting back in some fashion on about 500 calories. Let's say you trim 250 from what you eat and add 250 calories in activity. (That's about an hour of walking.)
Now let's finish up the math. Subtract 250 from both 1,800 and from 2,100. You get that range of 1,550 to 1,850 calories.
There is another approach, however. At the Uniformed Services of the Health Sciences, Dr. Tracy Sbrocco and her colleagues put overweight women on 2,000 calories a day. That's it. They figure that weight loss will be very slow, but if participants can learn how to live with eating at 2,000 calories every day forever, they'll likely never need to go on another diet.
Cautionary note: 2,000 calories may cause people who are not as overweight to gain weight. It's all a matter of finding what works best for you. Sound familiar?
Hope that helps. Sorry to be long-winded.
est.And so, it's true that those who are particularly overweight or obese may need to be the higher end of that calorie level--or yes, even up to 2,000 calories per day--to see weight loss.
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White Plains, N.Y.:
I love eating vegetarian Indian food, but am concerned that too much cream and oil is used in many of the dishes typically served in restaurants. I want to want my cholesterol. Am I correct?
Sally Squires: Yes, some Indian food can be high in oil and saturated fat, which is what helps raise your blood cholesterol levels. You may want to try cooking some Indian food at home. Yamuna's Kitchen is one cookbook that I think is quite good for Indian food. If others out there have some suggestions, please send them in.
Also know that there is an Indian version of the Mediterranean diet. Stick with dishes that have lentils or beans. Watch portion sizes. And since you clearly love Indian food, call a few of your favorite restaurants ahead of time. Consult with the owner or chef about ingredients. My bet is that you can have your Indian food and eat it too quite healthfully, even in restaurants. Let us know how it goes. Thanks.
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Reston, Va.:
WOW! What an eye-opener. Sally, thanks for sharing the info about the cost saved by super-sizing vs. subsequent medical costs. This is good to know for conversations with loved ones. (GRIN)
Sally Squires: Yes, I found that interesting too, Reston. And for those who don't get the Lean Plate Club e-mail newsletter, I included the findings from a study comparing fast food costs with long term costs. It was presented at the Experimental Biology meeting last week in San Diego. There's also info in this week's newsletter about the value of step aerobics...Thanks!
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re: shoepeg corn:
shoepeg corn is a type of white corn, small and sweet -- maybe it's a Southern thing!
I'm sure you could substitute any canned (or better, fresh) corn for this recipe
beautiful Richmond
Sally Squires: I kind of figured that, but thanks for confirming, Richmond.
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McLean, Va.:
Sally, I'm rather depressed. I'm at a healthy weight, but my body is disproportionally sized. I don't know how to reshape it. I try to eat healthy, and I walk and get my steps in, but I have bad joints so I'm limited in what I can do, exercise-wise. I hate looking in the mirror. And with the warmer weather coming on, everyone will be going around in shorts or tank tops or swimsuits and I'll just feel worse. What can I do?
Sally Squires: You're not alone with this, McLean. A lot of us are going to be feeling--well, a little self conscious--as we move into warmer weather and fewer clothes to cover up imperfect bodies...
Weight training may be one possibility for you. And if your joints are tender you might think of water aerobics which is a good way to firm and tone the lower body (as well as the upper) with less stress on joints.
Hope that helps. The important thing is to eat smart and keep moving. Things will start to fall into place...and lest I forget, also revel in who you are right now. It's not just how you look, but how you feel. And the fitter you are the better you will feel.
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Reston, Va.:
Sally, Cubeland just has to win a prize this week! What a great suggestion!!!!!
(GRIN)
Sally Squires: And I trust that you are not also Cubeland, right? :-)
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Manassas, Va.:
Food Find: The Baker flax bread. Comes in a little square package, very dense, moist European style. Keeps well in fridge, good with a variety of spreads. Available at Giant (along with other varieties).
Sally Squires: Thanks Manassas!
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Washington, D.C.:
I have a friend with whom I share my weight loss struggle and I am worried about her. The dynamics of our relationship do not allow me to out-and-out tell her what I think she is doing wrong but I believe that she is hurting herself and her weightloss goals by not eating enough. It could be that she is eating a lot at home in the evenings, but I really don't think so. How can I indirectly steer her toward the realization that eating a bit more (cleanly and healthily) can help her to loose weight? A book I could give her? A way to stimulate conversation (with something to back me up)? She really does wonder why she doesn't loose weight when she eats so little but since she never comes out and says it like that I can never smoothly give my advice!
Sally Squires: This can be tricky territory, DC. You don't want to be in the position of telling her what to do--that's one way to end a friendship. But on the other hand, I hear your concern. How about this: consider trading food records. You each keep records for three days, then switch and see where you can help each other spot room for improvement. And let me underscore that everyone has room for improvement. So be prepared for some eyeopening on your part too.
Also, ask your friend if she's had a physical lately. There can also be medical reasons for slow weight loss. But it's really important to tread very, very gingerly with this one...Good luck and let us know how it goes. Thanks.
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Arlington, Va.:
For Reston, VA, there are also egg salad recipes using tofu instead of the eggs. A Web search on "tofu egg salad" brings up many options. I personally don't like egg salad, so can't vouch for them, but tofu works well for scrambled eggs when I add it to a stir-fry.
Sally Squires: Great suggestion, Arlington. Thanks.
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Washington, D.C.:
Hey Sally. Love your chats. I've recently stopped smoking as part of my "get healthy" plan. However, the first few days I missed the break I got by going outside to smoke. Now I take the break anyway and walk around the block a couple of times. I get time away from my desk, lots of fresh air (which helps curb my nicotine cravings) and I get a lot closer to those 10,000 steps. So far, so good.
Sally Squires: Congratulations! We're behind you 1,000 percent. Let us know how you do. Continued success with your efforts. Thanks!
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Germantown, Md.:
Do you have any advice for someone who has a problem with "sneaking" food? It started when I was young, and I find myself still dealing with this problem. When I'm alone, I binge, as long as no one sees me, sometimes even if I'm not hungry. If other people are around, I have no problem eating a normal amount of food. It's almost as if I'm enjoying "getting away with it", but of course I feel miserable afterward. The rational part of me knows I shouldn't be doing it, but it's like my brain shuts off. Any thoughts?
Sally Squires: Germantown: What you're describing can be very common and may also be part of an eating disorder. You've already taken a great step by recognizing that you eat differently when people are around compared with when you're alone. And you note that you sometimes eat when you're alone even when you're not really hungry. So you're eating not for nourishment in those instances but for other reasons. One thing that's important to do is to figure out what those reasons are. You could start by noting your feelings before, during and after these bouts. Then look for alternative ways to deal with those feelings. But if they persist, it may be time to seek some additional professional help or check out Overeaters Anonymous. www.oa.org.
Let us know how it goes. Thanks for posting.
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Chevy Chase, Washington, D.C.:
I have been a fitness trainer for 25 years and seen numerous changes in exercise sciences and nutritional concepts over those years and expect many more to follow.
On the 3 meal per day vs. 5-6 mini-meals; I believe each "plan" (usually more marketing and theory than accepted science) can be used effectively.
Exercise plays a paramount role in nutritional designs; example: a competitive athlete would generally be much better off with a 5-6 meal/day high carb diet, where as the recreational "health" exerciser could reduce carbs significantly on either meal breakup.
First and foremost, the fundamentals should be followed regardless of number of meals or macronutrient ratios (protein/carbohydrate/fat); QUALITY AND TOTAL CONSUMPTION ARE THE KEYS. The rest are "tweaks" that can significantly add up ... or down to the outcome.
Quality (a major "beef" of mine) is often over-looked or poorly applied. Example; the original low carb diets allowed for way too much saturated fat and never even mentioned trans-fat (even canola oil, a great PUFA, can be made worse than saturated fat via hydrogenation). This was to make the food choices more palatable and therefore; easier to market the diet and stay on.
I think hydrogenation of fats should be banned, but the processed food industry wants the "shelf-life" effect and would lobby with every penny against it.
I think that replacing bad fats with good fats is probably the single most important health benefit that can be made to the nutrition of the general population. The clinically obese will even need more care if their fat intake is reduced to cut total calories.
Essentially, the lower the total intake of any macronutrient or total caloric intake; the more important quality becomes.
Carbohydrate intake is the most variable macronutrient and is directly related to physical activity and individual metabolism. The timing and glycemic index (how quickly the body can breakdown a specific carbohydrate into blood sugar on an empty stomach) of the carbs are the most tangible variable in meal splitting.
An athlete would want to replace burned glycogen (carbs stored in the muscles and liver) immediately after exercise with initially high glycemic carbs and then gradually tapering the glyemic index and quantity based on needs. Whereas; someone who is trying to lose body fat and is not a competitive athlete, would do better limiting carbs intake after exercise to force the metabolic afterburning to tap stored fat.
One thing that is said redundantly and is so critical in carb intake; EAT FRUIT and VEGETABLES!! They have the micronutrients, fiber and lower glycemic index we need. Even most fruits which are classified as simple sugars (fructose) are not complex carbs; typically have a lower glycemic index than most complex carbs from non-vegetable sources.
Protein quality is typically only thought of as whether the source is lean, rather than making sure that the sources are COMPLETE proteins too. Athletes pay close attention to the amino acid profiles to help with tissue repair and significantly to the general population; anti-catabolic effects (prevents the metabolically active muscle tissue from breakdown via gluconeogenisis.)
Anyone who is restricting calories should make sure that they strength train ALL muscle groups; eat complete protein that is high in BCAAs' (Branched Chain Amino Acids; Leucine, Valine & Isoleucine) & Glutamine. This why Whey Protein (a lactose-free milk protein isolate) supplement are so popular.
This combination reduces the amount of negative protein turnover, thus maintaining the critically valuable and highly metabolically active muscle tissue.
That's my two-cents on the question.
EXERCISE+NUTRITION+REST=HEALTH
Sally Squires: Very thoughtful observations, fueled by lots of experience. Thanks very much.
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Sally Squires: Thanks to all for a great chat. We're past out stop time and still have a large number of questions and comments in the queue. Please know that I read them all and use them as fodder for future newsletters and columns. Feel free to e-mail me anytime at leanplateclub@washpost.com. I'll answer as many messages as time allows.
Winners today are Toronto, Dumfries, Cubeland,Anonymous (losing gym), District Heights, Duluth and Oxon Hill. Please send me your U.S. mail address to leanplateclub@washpost.com and please to expedite matters put winner in the subject line. Thanks to all. Until next week, eat smart and move more with the Lean Plate Club.
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