Lean Plate Club

Welcome to The Lean Plate Club, hosted by Washington Post health and nutrition writer Sally Squires. On Tuesdays at 1 p.m. ET, Sally leads a discussion for people who want to eat healthier, move around more and otherwise get better but not bigger. We're not about fad diets or crash weight-loss plans; we're about eating wisely and living healthy for the long haul.

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

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

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

Sign up for the free Lean Plate Club e-mail newsletter.

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!

As usual, we've got a lot of topics on our plate. So I'm going to get through the basics fast. Subscriptions to the free weekly, electronic Lean Plate Club newsletter are available at:
www.washingtonpost.com/ac2/wp-dyn?node=admin/email here.

It's generally sent out around mid-day Tuesday.

If you signed up and didn't receive a copy, please let me know at www.leanplateclub@waspost.com. Please note "no newsletter" in the subject line.


The give-aways this week are:

ProBodX: Proper Body Exercise by Marv Marinovich and Edythe M. Heus

Intuitive Eating by Evelyn Tribole, MS, RD and Elyse Resch, MS, RD

Teach Yourself Visually Weight Training by MaranGraphics

Fat Is A Family Affair: How Food Obsessions Affect Relationships by Judi Hollis, PhD.

Take-Out Tonight! :150 Restaurant Favorites to Make at Home by Weight Watchers.

Okay, here's the deal: We're looking for great food finds. Tales of healthy habit change. New ways to incorporate physical activity into your daily life. Tips on getting back on track after a slip. Share a great tasting recipe. You get the idea. Do that and yes, one of the above volumes could be yours.

As always, our offering does not endorse any particular exercise plan or weight loss program. Winners are announced at the end of each chat.

Now on to it:

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Washington, D.C.: Do any restaurants in the DC area serve whole wheat pasta, which is much more nutritious alternative to the pasta made out of processed white flour? In general, I can't find any restaurant that serves whole wheat pasta, brown rice or whole wheat bread. I have tons of health concious friends who would eat at restaurants that served such meals, which are healthier, but I believe, do not compromise taste.

Sally Squires: Hey DC: Yes, there are restaurants that serve whole grain products--although you do have to search a bit. Asia Nora regularly has soba noodles, which are made of a whole grain. At Twigs (in the Capital Hilton), there is usually a great basket of whole grain flatbreads, pumperknickel rolls and corn bread etc. Walter Nichols from our Food Section suggests trying the Korean restaurants in Annandale where he thinks you may also find some whole grain noodles pretty easily. And Restaurant Nora says if you call a few days ahead, they'd be happy to accomodate you with whole wheat pasta. Teaism is another restaurant that Walter Nichols says may offer whole grain products. I also left a message for our restaurant critic Tom Sietsema. He may know of more sources.

Can anybody else add to this list?

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Takoma Park, Md.: Hi Sally!
Interesting article about the low carb diet. Do you know what proportion of carbs were "whole grain" vs "refined" and what proportion of fats were "good" vs "bad" fats?

washingtonpost.com: Low Carbs: The Adventure Continues (Post, Oct. 21)

Sally Squires: Hi Takoma: I don't know that because the results were very preliminary. The author says she hopes to publish them soon and perhaps then there will be more details. Wish I could offer more, but I'll stay on top of it. Thanks for posting.

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Rockville, Md.: Skinny Cow, which you've mentioned in this forum, has excellent ice cream pops, sandwiches, and sundae cups. They keep coming out with new flavors, like chocolate-peanut butter and cookies and cream--mmmmm! However, they are pricey at $5 a box or so. Last weekend, I tried the Lucerne (Safeway store) brand lowfat ice cream sandwiches, which are $1 a box cheaper and often on sale. They tasted about the same as the Skinny Cow brand and have the same fat/calorie content. They're a good alternative if you need a cheap thrill!

Sally Squires: Those Skinny Cow products are delicious, but you're right, they can be pretty pricey. This sounds like a great alternative. Thanks for the suggestion!

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Somewhere, USA: hint to avoid emotional eating: Sally, I've written to you before about my struggle with emotional eating that I feel is fundamental to my succeeding in my weight loss efforts. I have stumbled onto something that seems to be helping. I find the physical discomfort or emotional angst I experience when I am avoiding a food or impulse bite really hard. I feel deprived and sad and sometimes angry that I can't eat when and what I want. I guess I expected that if my mind was in the right place or my willpower was strong enough or if I had the right tool I wouldn't FEEL the need anymore. Well, as a former labor and delivery nurse I came up with this analogy: Just because I know Lamaze breathing and am doing it right, childbirth still hurts. So I say to myself: just because you know what's right for your body doesn't mean it won't feel bad some of the time. I have shortened it to: just because you know how to breathe doesn't mean it doesn't hurt. That recognition and acknowledgement of my pain seems to alleviate it and I feel my own compassion for myself..a definite key to this whole puzzle for me. I hope this helps someone else!

Sally Squires: This is such a thoughtful and insightful observation, Somewhere. Great suggestion. I'll bet you have found this to be very helpful. Thanks again.

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Somewhere, USA: This is not a question but more of a catuionary tale: About 2 years I lost 40 pounds and became obseesed with my weight. Not necessarily anorexic, but really compulsive. Would get upset if we had a wedding and I couldn't control the food. I was way too thin, was sick all the time, and couldn't keep the weight off even when I worked out two hours a day. I'm now 10 pounds heavier, eat healthy and normally, work out 3-4 times a week as oppossed to two hours a day. Last weekend I went to New Orleans, and ate what ever I wanted and didn't worry about it (I happen not to like beignets). We walked everywhere in the city, and I only gained 2 pounds, which I've allready taken off.

Sorry for the rambling but my point is this, it is possible to become too obsessed with weight and food. Cautionary tale, whether your fat or thin, you should eat to live, not live to eat. Food should not encompass your every thought. I used to say I could cure cancer with the amount of time I thought about calories.

Sally Squires: Hear, hear. You're absolutely right. And getting too wrapped up in calories can really take the joy out of eating. We like eating here at the Lean Plate Club. And moving more. The whole deal is to get yourself in balance, not twisted like a pretzel into really restrictive living.

Sounds like you figured this out really well. Thanks!

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Arlington, Va.: Ms. Squires: Your article in the Washington Post of October 7 "Lean Plate Club: Baja? Aha!" stated that 12-inch flour tortillas have 340 calories. This seems more than a little excessive to me. An 8-inch Mission flour tortilla has 140 calories. Is this 12-inch tortilla covered with cheese and guacamole? CP

Sally Squires: Yes, I know, it does seem excessive, but that's not just what I think, it was the laboratory analysis of Center for Science in the Public Interest. I'm sure that different recipes may have different calorie counts, but if you look at the USDA database, this figure is pretty much in line with theirs too. Corn tortillas seem to have fewer calories than flour, although again, the message is probably to read the label to be sure--or ask at the restaurant. Thanks

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Kiev, Ukraine: Hi Sally,

Thank you very much for publishing my query last week, and thank you also to the Lean Plate Club readers who responded to my queries!;!; I was very interested to read people's ideas about the weight watchers points on beer, -- among other things!;!; You requested some interesting recipes -- unfortunately, while i do not cook myself (despite having a great interest in food and nutrition) I can direct you to a very good website www.RusCuisine.com This has a variety of recipes from Ukraine, Russia and Central Asia, as well as lots of fascinating articles on culture, language etc. It is an attractive website that the LPC'ers may be interested in!;
Thanks again!;!;

Sally Squires: Thank you Kiev! Let us know how you do with your efforts.

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Cannon Falls, Minn.: Hi, Sally,
My two favorite cookbooks are Jane Brody's Good Food Book and her Good Food Gourmet. Both are filled with tasty easy-to-cook recipes, low in fat and high in taste. I don't think I've ever been disappointed in one of her recipes. I give them as wedding gifts, hoping to get people off to a good start.
Thanks for your columns and chats!!
Anne

Sally Squires: Sounds like you're getting newlyweds off to a great start, Cannon Falls. Thanks very much.

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Rockville, Md.: For all the salad lovers out there, here's a simple recipe for a low-fat, tasty salad dressing: Mix 4 parts balsamic vinegar with 1 part honey. I prepare mine in the blender so it's thoroughly mixed. The honey takes the sharp edge off the vinegar. I like this better than any of the store-bought, low-fat concoctions I've tried. This also keeps well in the fridge.

Sally Squires: Yum. Sounds really good. And if you want, go ahead and even add a little healthy oil to that recipe. The fat in it will help you absorb fat soluble vitamins, which are A, D, E, and K. Or add a few nuts, a dollop of guacamole or another source of healthy fat. That will do the same thing. Thanks!

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New York, NY: Sally, Most people have that "quick meal," you know the one that they can make at the last minute, if they're tired or if there's nothing else in the house. Well, my fiance and I always used pasta as this meal. After being told by a nutritionist friend that eating a bowl of pasta is like eating a bowl of sugar, we made a conscious decision to change our quick meal. Now, we always have fish in the house and often stocked in the freezer. Coat with a little olive oil, kosher salt, fresh ground pepper -- a few minutes on each side in a saute pan and voila!; Easiest quick meal I know, not to mention healthy and delicious!; Works with all kinds of fish.

Sally Squires: Hey New York: This is a great idea. And I'll add to it: Last night, we made this very thing using frozen blackened Cajun salmon from Trader Joe's. Yeah, I know, I was always a little leery of frozen fish. But this is wild, cheap and tasty. Best, you can take it from the freezer and pop it in the preheated oven. It's ready in 25-30 minutes, and could be a great option for those who don't have fresh fish or a fish market handy. BTW, you could also have some of that pasta if you make it whole wheat, which is much less likely to make blood sugar soar than white pasta.

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Adams Morgan, Washington, D.C. Yogurt Lover: I've come across a great find which I would love to share with other yogurt lovers..Total Yogurt. These yogurts are nice and thick so they seem very decadent. Plus, they come in a non-fat variety with a low carb and sugar intake! (P.S. I can usually find them at Whole Foods.)

Sally Squires: These are great! They're from Greece. And they are mentioned in today's Lean Plate Club newsletter. So far, however, I've only seen them at Trader Joe's. Where do you buy yours?

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Silver Spring, Md.: The Vegetable Garden in Rockville serves brown rice and I believe has whole wheat Asian noodle dishes. I think Yuan Fu, the other vegetarian restaurant in Rockville, also serves brown rice.

Sally Squires: Thanks Silver Spring! Other recommendations out there for restaurants that serve whole grain pasta and bread?

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Exercise Idea- from Arlington, Va.: Oh how I loathe it. But exercise is getting easier now that I am taking advantage of the local hikes in Great Falls or taking a low-cal, whole grain lunch to Old Rag. This is what I do: I have to earn my TV time by logging in exercise hours. I keep a graph divided by cardio and weight lifting. To earn a reality show, I have to have 2 30 minute weight lifting sessions. To earn one of my dramas, I have to have an hour cardio for that hour drama. So I pack my gym bag and I go straight to the gym after work.

At the end of the month, I count my workouts and I buy myself a non-food treat, like a DVD or an accesory I have had my eye on.

I'm down about 2 sizes and my award and consequence system is working- especially after I stuck with my pact to miss a show if I didn't fulfill my bargain.

I now try to do weight lifting during my lunch hour since it's only 30 minutes!

Arlington

Sally Squires: Way to go Arlington! Two dress sizes. Awesome. And you're right, weight lifting is made for a lunch time workout. Great ideas. Thanks!

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Arlington, Va.: Hi Sally-- Thanks for the low-carb diet column this morning. I've been mulling over the issue (and experimenting with my diet) for a while now and I must issue a word of -caution- to any LPCers who are runners (or who have any interest in increasing their aerobic activity). I'm trying to be a serious runner, but I found that when I had a low carb diet (2 weeks of lean protein and few carbs), my exercise performance decreased significantly! I would get tired after only a few minutes. I've switched back to a lowfat (lean protein with complex carbs) diet and am a much happier exerciser. It seems to me that a low carb diet can lead to weight loss, but it doesn't help with leading a healthy and active lifestyle-- for me, at least.

washingtonpost.com: Low Carbs: The Adventure Continues (Post, Oct. 21)

Sally Squires: Hi Arlington: This is a very interesting observation. When we've written about low-carbs in the past, other runners have said the same thing. Anybody else out there experience this? Thanks again for posting.

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Rockville, Md.: Hi Sally, I've been enjoying your columns and discussions for a few months now. Just wanted to chime in on "quick" vs. "slow" weight loss. I've recently shed 50 lbs (25% body weight loss) over a 2 year period by making healthy food choices, watching portion size and increasing exercise. Went from a BMI of 30 to 22. Having lost weight before on "quick" programs (40 lbs in 6 months) I noticed that this time my body adjusted to the weight loss much more naturally. My face didn't get too thin, I lost from where I wanted to (hips, butt and thighs) and not too much from where I didn't (bust). I'm much happier with the results this time and hopefully, with my new found habits and reinforcement like your columns and chats I can keep my resolve to eat right and move more!

Sally Squires: Hi Rockville: Very interesting observation. Since I am experiencing something similar in my own, slow, but very steady path of change--yes, I'm shrinking too as I write this--I agree. Even better is that research suggests it takes at least six month to really instill a new habit. So you put the odds in your court with that slow but steady progress too. Thanks and continued success with your efforts. Those 50 pounds are very impressive and inspiring.

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Woodbridge, Va.: Sally?on your discussion the last week in September you posted the following?it was the second of two paragraphs in a comment toward the end of the program; I'm not sure you even noticed it?from New York, New York: "is Dr Phil really all that thin himself? (apologies to the legions of slobbering Dr Phil fans...)"

I've been watching Dr. Phil's weight loss shows (recently they have been broadcast on Mondays) and although I usually don't have any interest in watching people emote on TV, and don't watch his other shows, I am finding myself absolutely fascinated by this series. And I think your viewer's comment was not only insensitive, but destructive, because clearly people can find their efforts supported by his weight shows and his weight program. I've never seen anything like it on TV. I've read a lot of diet books and gone to Weight Watchers, but for me there is something about the visuals of TV and watching people go through this and talk about their experience that is a unique new supplement to the existing weight loss programs.

Yesterday, for example, the program was about Key 3 of the program, which has to do with creating an environment that keeps you safe from failure. They showed one of the participants cleaning out his cupboards and throwing all the fattening junk food in the trash. They visited another participant, who had already cleaned out her cupboards leaving virtually nothing that would satisfy hunger, and sent a nutritionist to the supermarket with her, picking out healthful choices. For a third participant, they filmed his former commuting route, which passed numerous fast food restaurants where he used to pick up breakfast every morning, and his new commuting route through the woods and away from temptation. Nothing new about this, but when you watch someone do it it stays in the memory better than something just read or heard.

What struck me most strongly, however, was the contrast between the apprehension, embarrassment, and anger that seemed to lie below the surface for most participants on the first few shows and the way they are just beaming now that they have lost weight?some of them more than twenty pounds. Some of them are already passing clothing to each other as they go down in sizes (the program advises to get rid of clothing that is too large). Some of these participants are a hundred or so pounds overweight and clearly have a serious problem. It's great seeing them look so happy, and it is an inspiration, regardless of the snippy comment from your New York poster.

Sally Squires: Very interesting update, Woodbridge. I've caught a few of these series. Searching through cupboards and the fridge is a great proven thing to do. In fact, when I co-wrote the Stoplight Diet for Children a number of years ago, this was one of the steps suggested for families. There are no forbidden foods on Stoplight, but families were encouraged to limit them to four per week and to eat them outside of the house if possible to reduce temptation.

Thanks for your posting.

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Reston, Va.: Sally -- Sunflower, over in Vienna (the vegetarian/vegan restaurant) always serves its dishes with a great mix of brown rice and something else (can't figure out what). And by the way, for those of you who think that fake meat is gross, go to Sunflower and order General Tso's Surprise -- you won't know it's not chicken (it's actually soy protein chunks with the same texture & weight as the bird)!

Sally Squires: Thanks for the tip Reston. And that General Tso's sounds very good--although let's point out that it's still probably not low in fat or calories. But it does sound delicious.

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Washington, D.C.: Frozen ice cream treat find: Dove miniature ice cream bars. There are 16 in a box, each bar is 60 calories, 4 grams fat, 2.5 saturated; 5 grams sugar. All in all, a creamy, filling, delicious treat for the calorie conscious. It's a lesson in portion size. The regular size Dove bars are 5 times as large as the miniatures with the requisite calories, saturated fat, etc. The Center for Science in the Public Interest rightly gave it a very low rating. I for one cannot imagine eating a whole bar; one miniature is plenty.

Sally Squires: These are indeed great! And the portion size is perfect. CSPI has done a new list of single serving frozen treats for those who are interested. I believe that you can find it at www.cspinet.org

Thanks!

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Washington, D.C.: You can get brown rice at the Chinese restarunat City Lights in Dupont Circle. I also like their steamed chicken and veggies with a side of General Tsao sauce.

Sally Squires: Great! Thanks. The list is growing...

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RE: Total Yogurt Locations: I can usually find Total Yogurt at the Whole Foods in Logan Circle-- however, they are a pretty hot commodity and are usually gone by the afternoon.

Sally Squires: Great! Thanks.

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RE: Doctor Phil: I read his book and really got inspiration. I use his book as a motivation for accountability and stop making excuses- of which, I was infamous for.

Great book. I especially liked that he discussed getting over your fear of food, as when you make foods forbidden, you tend to binge.

Sally Squires: Tha's a really important point. And it's interesting to me how very small amounts of wonderful food can be quite satisfying. For example, Shropshire cheese. Half an ounce to ounce is about 50 to 100 calories and is wonderful, particularly with a tart apple or a lucsious pear.

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Cookbook fan: Sally,

Cookbooks are one of my favorite things - I read them like novels!;

A suggestion for a healthy cookbook: Great Good Food: Luscious Lower-Fat Cooking
Julee Rosso (also author, with Sheila Lukins, of The New Basics Cookbook - I love both).

Having said all of that, I DON'T normally use a cookbook for the daily dinner ordeal.

My current favorite "recipe" is an oatmeal apple crisp for dessert:

Apples: Use whatever you have, hopefully from that apple-picking trip!; Slice, peel or not depending on your/your family's preferences. Toss with some sugar (this has to be according to taste - some apples that are great for cooking are pretty tart), cinnamon, nutmeg, allspice, cloves, and/or ginger (any or all, to taste). I use enough to fill a loaf pan (9 x 4 x 3) because it's deep and you get more apple with your crisp.

Topping:
1 tbsp butter, softened
1 tbsp sugar
1 tbsp flour

Mix together until smooth. Add oatmeal by spoonfuls until crumbly (about 6 heaping soupspoons full).

This makes enough topping for 2 loaf pans. Refrigerate any leftovers for the next crisp.

Bake at 350-375 or so until topping is brown, about 30-45 minutes.

This is easy enough for a weeknight, fast, and feels like "dessert."

Sally Squires: And this is a perfect recipe to take advantage of the wonderful apples now on the market. Our neighborhood farmer's market just had fantastic ones this weekend.

Also, I baked two pears last night. Boy were they good. I just popped them into foil and baked them for about 30-40 minutes. A real treat.

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Chicago, Ill.: Sally,
Do you or the clicksters have any tips for avoiding the dreaded winter weight gain? At this time of year I turn into a bear; all I want to do is eat and hibernate. Lousy weather and short days make outdoor exercise unappealing, and no matter how carefully I try to eat, I'm hungry all the time.
Any ideas, short of moving to the tropics?

Sally Squires: Yes, and I spent part of my childhood near Chicago. It gets really cold. So you're right to take steps now while the weather is still pretty decent.

Okay, consider loading up on high volume foods that are going to make you feel full on fewer calories when hunger hits. Soups and stews are at the top of the list. Drink fluids with meals to help with satiety. Consider whole grain cereals as snacks. And by the way, I was invited to speak this weekend about the Lean Plate Club at a meeting of Weight Watchers leaders. They gave me some chocolate covered soy nuts. They are delicious and would be a wonderful addition to home made trail mix (made from some of that high volume cereal) and a wonderful snack.

Consider some exercise tapes. There are so many available that you could never get bored. Sign up for an exercise class--something that you've always wanted to do and never have. Consider a gym membership. Y's and community centers are generally pretty cheap. Or get a day pass each month to a differnet gym. They're usually free or very low cost. An exercise buddy might also keep you motivated.

If you'd record your food, you might start a food journal. Or get a device for your PDA or home computer so that you can more carefully track what you're consuming this winter. And watch for the upcoming Holiday Challenge. We'll have more tips there. It will start around Thanksgiving and continue to New Year's which will get you through a lot of the winter months.

Keep us up to date on what happens. Inquiring LPCers want to know!

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Whole Wheat Pasta: Paparazzi in Georgetown offers it as a substitute for any of their pasta dishes.

Sally Squires: Thanks!

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Running in Takoma Park: I have lost about 15 pounds by running and watching my diet. And I eat about 60% carbs every day. Without them, there's no way that I could run as much as I do (about 20 miles/week). But it took a while to build up to that mileage - in the early weeks of training, I was eating fewer carbs (but not on any specific diet plan). www.fitday.com gave me a great, and free, place to log my food, exercise and weight. It also tracks the carb/protein/fat composition of food and the nutrients that you're taking in (or missing). Hope this helps!;

Sally Squires: Great suggestion, Takoma. Last week, one of the researchers I spoke to said that if everyone ran 5 miles a day they could pretty much eat what they want. Keep up the good work.

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Washington, D.C.: My desk at the office is right next to the table where people (used to) put snacks. When I could stand it no longer, I just politely moved the 'snack station' to a table about 15 feet away. It is just as accessible to others and really helps me with the temptation of unhealthy snacks right at my elbow. Just having to get up and walk to the snack bowl is a tremendous deterrent.

Sally Squires: It is indeed. Very good strategy. And who, by the way, says we need to have all this food in the office anyway? Can you believe how much stuff creeps in? Thanks!

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Soup with Good Fiber: Came across this recently and had it today for lunch, along side a whole wheat pita and 2 tsps of crunhy peanut butter. I am so stuffed right now, I may not be able to eat my 3:00pm snack!;

Thyme Chicken Barley Soup:
230 calories (approx) per 1 cup serving
4 g of fiber

1 lb chicken, boneless skinless breast meat, cut into 1/2 in cubes
2 tsp olive oil
4 green onions: white and green parts divided
3 cans (14.4 oz) low sodium chicken broth
1 tsp thyme
2 bay leaves
2/3 cup Quick Cook Barley
1/2 cup peas
1/2 cup corn
1 tblsp fresh parsley
salt and pepper to taste

In large saucepan, place 2 tsp olive oil and add white parts of green onions. Over medium heat- cook onion for 1 minute. Add chicken and brown all over for about 3 minutes (I cooked for 5 minutes to make sure chicken was cooked completely). Add thyme and bay leaves, coat chicken completely.

Add Chicken broth and barley and bring to boil. Lower heat and simmer for 10 minutes. Add peas, cook 1 minute, add corn, cook one minute. Add fresh parsley and then salt and pepper to taste.

(you could also add zucchini when you add the corn!;)

Very good, very filling!;

ps- thank you for all you do, Sally, you really have made a difference in a lot of lives-- that will now be longer because of good nutrition and fitness!;!;

Sally Squires: Yum! This has really got a lot of stuff in it. And don't you feel great having made a healthy lunch that tastes good and leaves you feeling full? Thanks very much.

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Laurel, Md.: I've lost 38 pounds since July and have quite a few more to lose. One recent change I've made is using skim or 1% milk in my coffee instead of the non-dairy creamers which I found out are loaded with fat! There is not much of a difference in taste and a lot fewer fat grams.

Sally Squires: Way to go Laurel! Keep up the good work. And as you demonstrate so well, small changes really can add up. Here's another suggestion for you. Bonnie Liebman from Center for Science in the Public Interest years ago gave me this idea: we use canned, nonfat evaporated milk in tea and coffee. It looks more like and has closer texture to cream. It's also a good substitute. Thanks again.

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Brown Rice: PF Changs offers brown rice. I always get the setamed veggies w/ brown rice and veg. lettuce wraps. Healthy and realy good.

Sally Squires: Wow! I will collect all these restaurants into a list and include them in the next newsletter. Thanks very much.

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Chicago, Ill.: Sally -- I'm trying to get back on track with the healthy lifestyle I had been leading -- fell off the wagon due to laziness, but am back on track now. There's a gym in the building where I work and I've been getting there after work just by promising myself that if I do 30 minutes on the elliptical trainer I can go home. It gets me there and gets me moving and I usually do more. I've also just discovered a great way to get some hidden veggies -- I decided last night to make a batch of sesame noodles (peanut butter, some sesame oil, soy sauce and some olive oil with hot pepper flakes as dressing for cooked spaghetti) and added a package of "broccoli slaw." The broccoli slaw is just shredded broccoli stems and carrots -- I microwaved it in the bag for about two minutes just to soften the texture and tossed it into the pasta mixture and it's great! And it provides an effortless serving of veggies. Even small steps count!

Sally Squires: You bet those small steps count, Chicago. And let's not call it laziness--let's call it lack of attention. Keep up the good work. You'll get there. And thanks for the recipe. Let us know how you progress.

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Reston, Va.: Hi Sally,

I've recently started down the long road towards healthier eating and exercise. I started with my regular doctor first to get the basics out of the way, but the result has put me at an overwhelming loss. Apparently I am allergic to dairy (protein, not lactose), eggs, brewer's yeast, and MSG. I've already known my husband is allergic to dairy, and also cannot eat red meat. After much reading of ingredients lists and recipes, I'm getting very discouraged about what is actually left for us to eat in order to keep a well-balanced diet. Anemia, vitamin deficiencies, and I've been too tired lately to even think about exercise. Any suggestions, information, places to look or go?

Sally Squires: It can seem discouraging some times, Reston. But it sounds like you have taken some really important steps. Do check ou the Food Allergy Network which is available on-line at www.foodallerg.org.

They also have a toll-free number:(800) 929-4040

10400 Eaton Place, Suite 107. Fairfax, VA 22030.

And they offer recipes.

E-mail me after the chat at leanplateclub@washpost.com and I'll see what else I can find for you. Hang in there. There's a way to do this.

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Silver Spring, Md.: I tried the baked banana someone suggested last week and it was great!

Sally, how long did you leave the pears in?

Sally Squires: About 30 to 40 minutes. And I must tell you, I tried a week or so ago and they weren't very good. But I think the pears were too hard. Also, I didn't wrap them in foil. But these were great. Sally Schneider has a number of roasted fruit recipes in A New Way to Cook.

I'm trying the bananas next, based on your recommendation.

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Arlington, Va.: Hi, Sally - Harris Teeter carries 100% juices in boxes under their H.T. Trader label - I've tried Mango, guava, passion fruit, etc. There are many blends, too. I use these juices in smoothies I make with frozen berries and Kefir (also available at HT!). No added sugars, and they have a long shelf life (before opened)

Sally Squires: That sounds really good, Arlington. And anybody try the pomegrante juice now advertised in the Metro? Thanks!

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Washington, D.C.: I'm always on the prowl for new tastes in dairy. Where do you buy Total Yogurt? I like Brown Cow yogurt a lot - from Fresh Fields.

Sally Squires: Trader Joe's and Whole Foods are the two that have popped up in this chat, so far.

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San Diego, Calif.: I also find that when I run/exercise more I need to eat more carbs. After a hard workout I always have a snack/light meal of carbs and protein(both of which are needed to help regenerate muscles). Yogurt is a great after workout snack, so are nuts and dried fruit, whole wheat pizza, anything that combines carbs and protein. I also will make egg scrambles with brown rice and vegetarian sausage. I have never had a weight problem and have always eaten a fair amount of carbs, I think the real problem is when people eat too many simple carbs like candy, cookies or even energy bars which can be good if you are exercising a lot, but otherwise are just a lot of sugar. And people don't pay attention to the serving sizes for complex carbs and can eat too much, those serving sizes are not that big and I often see people eating two or three times that size. It really helps me to measure the food out and even though it often seems like a small amount, it is always enough to fill me up.

Sally Squires: Hey San Diego: I can't second that measuring bit strong enough. This is such a smart idea. It's so easy for portions to slowly creep bigger. And ditto for the whole grain carbs. Beans are in the group too. As well as fruit and veggies. Sounds like you've found a really good regimen with eating and physical activity. And note that you've never had a weight problem. Another good message for those who are working to find a path to a healthy weight. Thanks again.

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Drinkable Calories: To the Winter Weight person- don't forget to add the lattes, cocoas, nogs and toddys that people drink during the season. Big mistake people make- they don't count the liquid calories.

Also, if you are in Starbucks and a sweet attack hits- choose a Biscotti over a cookie or piece of cake- they give you the burst of sweet you need but are not high in calories at all.

They are the only cookie I allow. And I only get them when I am out- I do not buy packages of cookies that could lay around and end up being binge tools!;

Sally Squires: Great suggestions. And those liquid calories actually seem to not get registered by the brain so less feedback to the stomach to say, you've had enough. Thanks for the suggestions!

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A suggestion for Chicago: If you can afford it, try to go to a local running store and get some good outdoor-workout gear. I ran outdoors all through last winter (LAST WINTER) in Washington and I was amazed how much better the high-tech stuff is than just going out in sweatpants or layers of cotton. Lightweight, keeps you warm but lets the sweat evaporate, it's really amazing. I always HATED that sweaty cold feeling, and it makes such a difference. Plus new clothes are always a pick-me-up when it comes to working out. If there are big local running events (sadly you just missed the marathon), they often have expos before hand where they sell good gear cheaply (no you don't have to run to buy, and you don't have to run to wear running gear.)

Sally Squires: Great suggestion! Investing in good gear is really important. Thanks a lot.

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Mt Airy, Md.: For Chicago who wants to hibernate - get a Natural Light lamp and sit in front of it each day. It will help with energy and eating less. My son has Seasonal Affective Disorder (SAD) and this has been a great tool for getting through the winter months.
Lots of info online about SAD and the lights.

Hope that helps...

Sally Squires: Hey Mt. Airy. I meant to mention this too. It does seem to help some people. Thanks!

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Washington, D.C.: My favorite salad dressing: (I just stumbled on it - like a chemist in the lab). Balsamic vinegar, mirin (sweetened sake), tablespoon dry mustard, and oil. Which leads me to a question. What does 'high in lignans' mean? The flax seed oil that I bought at Whole Foods Market had that on the label. It was a little more expensive than flaxseed oil w/o the 'lignans'. Thank you.

Sally Squires: Hey DC: Lignans are a phytochemical that seem to have some health benefits. I need to look up the exact benefits; I don't want to tell you the wrong thing. I'll do some research and report on it in an upcoming newsletter or column. Sounds liek a good dressing, by the way. Thanks!

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San Diego, Calif.: I want to add that although I've never had a problem with my weight, I do struggle with eating well, that is not eating too much junk food and not overeating which I do sometimes. This chat has really helped me to be better about portion sizes, avoiding emotional eating, and paying attention to when I'm full and should stop eating, so thank you!

Sally Squires: Thanks San Diego!

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Isla Del Sol, Florida: I see a lot of minimum guides for Vitamins. Is there a Maximum guide for Vitramins.

Sally Squires: There is indeed, Isla. The Dietary Reference Intakes are put out by the National Academy of Sciences and they do list tolerable upper limits for many vitamins. They are too long to be included here in the chat, but I'll put a link to them in the next newsletter. You can also probably find them on line at www.nas.edu.

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West Hartford, Conn.: I am so confused with so many diet theories being touted. Doctors offer research and proof that high protein is the answer, then it's challenged by a Doctor offering proof that low carb rings true, yet another study provides proof positive that low fat is the solution to good nutrition. If I listen to all these regiments I cannot succeed because they all provide conflicting information. My solution is that I do not believe there is one food plan that "fits all". What works for me for the last six months is an average of 1400 cals made up of aprox 60%carbs (mostly "good carbs")20%fats and 20%protein. I track the foods on FITDAY.com. I sheepishly admit that I am way too sedentary, but that is slowly changing too. I bet that if you were to do a study on the readers of your columns, it would prove that participation in the LPC leads to improved health and nutrition. Now, that is one study that I would support!
Thanks to you and all the LPC posters.

Sally Squires: Hear, hear, West Hartford. That's because there is no one proven program for everyone. And if there ever is one, I suspect that it'll be front page news in the Washington Post. Good luck with your efforts. Thanks!

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Kansas City, KS: I know many posters are already familiar with this food find but I just wanted to mention them again: frozen peaches. I've been addicted for months. I dice them into chunks and microwave them until they are soft and gooey, sprinkle on some cinnamon and sometimes a little oatmeal and it tastes just like peach pie filling. I've recently branched out into frozen blueberries which taste wonderful combined with the peaches. I had one question though, according to the bag the blueberries aren't very high in any vitamins. Is that because they are frozen or is that true of all blueberries? I always hear how wonderfully healthy blueberries are, is that just because of the phytochemicals?

Sally Squires: Hey Kansas City: Were you my kitchen last night watching me as I enjoyed a bowl of frozen peach slices and raspberries. my it was good. As for those blueberries, I'll look on the label of my frozen package to say for sure. But you can also check out some of the benefits of bluberries at www.5aday.gov.

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Gaithersburg, Md.: Hi Sally,

My comment first. What I have found that works best for me is eating meals on dessert plates instead of regular dinner plates.
If I order out, I can get WOW ( Waiter on the Way) where I live, then the styrofoam container becomes the serving dish for a smaller dessert plate. But remember, it is probably 2 and 1/2 meals worth of food. Also, make sure you drink 8 ounces (at least) of water before and after every meal.
My question, what other sources of iron can I try to increase it in my diet besides liver? Hate it. I already eat and love green vegetables!
Thanks a lot.

Sally Squires: Great ideas, Gaitherburg! Beans have iron. So does spinach and a lot of other green vegetables. But that iron may not be as readily available as some of the iron in red meat. Live is of course very high, but also comes with a lot of other stuff that you may not want including cholesterol and toxins. Fortified cereals can be a good choice. Read the label to know exactly how much iron you're getting. Thanks for the suggestions.

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Washington, D.C.: You are so right about small amounts of certain foods and how satisfying they are: pecans, cheese, chocolate, sunflower seeds, olives, ...

Sally Squires: Yes, which means nothing needs to be forbidden. The trick, is of course, portion size. Thanks!

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East Falls Church, VA: Baked Bananas:

My mom used to make these all the time:

bananas, split in segements lengthwise
orange juice (about 1 cup)
brown sugar (1 tbs)
1/4 cup flaked coconut

Put bananas into heat-proof dish, pour on juice, sprinkle on sugar and coconut. Bake in 350 oven for 15 - 20 minutes.

I hadn't thought of this for years - now will have to make it tonite!;

Sally Squires: Yum! You've convinced me. Sounds really good. Thanks

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Sherwood Park, Alberta, Canada: Hi Sally, your column raises a question on all studies.

This study was based on 21 people. There were 3 groups, so that means 7 people are now being used by the Atkins Foundation to influence our way of thinking about food and eating. Dr. Ornish's original study consisted of 28 people.

Considering this, and several other studies you have reported on where the size seemed oddly small, just what are the criteria for beginning and publishing results on this kind of study? Is 21 a statistically valid sample of the general population?

It begins to smell of snake oil to me, call me a skeptic.

washingtonpost.com: Low Carbs: The Adventure Continues (Post, Oct. 21)

Sally Squires: Hey Canada: The authors are quick to point out that it is a very small pilot study. As to whether all the statistics are valid, that's something that will be settled, I suspect in scientific peer review. So stay tuned...

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Kansas City, KS: Hey Sally - thanks for a great resource - I love your column and these chats. I wonder if you could help me find some additional support (on line or otherwise). Since May I've lost about 30 pounds, and would like (I think) to lose another 15. I used Weight Watchers as my tool for improving my eating habits; I've always been pretty active. But suddenly, over the last month or so, I'm really backsliding into some old bad habits - and it seems to me to be as much mental/emotional as anything. Do you know any online forums/discussion groups where those of us struggling to make good choices can support each other? I'd appreciate any ideas! Thanks again.

Sally Squires: Hey Kansas City: Congratulations on those pounds! Very impressive. There's always this forum, of course. Since we're winding up the chat, e-mail me if you know of suggestions I could pass on. In the meantime, do consider carefully tracking your food and activity to make sure that you haven't been slipping in small ways that can add up and undermine your efforts. Also make sure you're getting enough sleep.And know that plateaus are not uncommon and they do end as so many successful LPCers have noted on this very forum.

Let us know your progress. Thanks!

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Capitol Hill, Washington, D.C.: Hi Sally,

I've been meaning to write in for awhile -- your mention of Total Greek yogurt in today's LPC inspired me. I LOVE Total's Greek Tzatziki sauce! It is low on fat, and great with whole wheat pita, fresh veggies, and my favorite, grilled chicken or fish. If watching sodium it may be a bit high in that.

Quick question -- I love eating sushi. Where can I find nutritional information for sushi?

Thanks!

Sally Squires: Another vote for Total products. They are very good. Thanks!

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For Chicago: To reduce your craving, limit your salt
intake to 1000 MG per day. Cal Ripkin is
right when he says about salty potato chips,
"I bet you san't eat just one!;" That is
craving!;!;!;!;

TBerrilla-aol.

Sally Squires: Thanks!

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Washington, D.C.: Sally,

I know this sounds dumb, but I've been eating VERY poorly lately and have put on a few pounds unwittingly... and I have a reunion this weekend. Is there ANY safe way to look a little healthier in the next four days? A friend suggested a juice fast, but I don't own a juicer and have been known to pass out (when I tried the Atkins diet).

Thoughts?

Sally Squires: Wish that there were, DC. But no, there isn't. My suggestion: get a great outfit that fits you well. Put a wonderful smile on your face and go celebrate.Then worry about losing those pounds later.

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Sally Squires: We're out of time folks. Thanks for a wonderful chat. Join the Moving Crew next, which talks about fitting in more activity.

Winners today are:

Rockville for the Lucerne suggestion; Somewhere for emotional eating; Chicago; the soup recipe submitter with the extra fiber and New York, N.Y.

Thanks to all. Remember Eat Smart--and Move More-with the Lean Plate Club. Until next week!

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Sally Squires: P.S. If you're a winner: email me at leanplateclub@washpost.com and please put winner in the subject line.

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