Lean Plate Club

Nutrition and Health

Sally Squires (washingtonpost.com)

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

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

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

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

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A transcript follows.

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

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Sally Squires: Welcome to the Lean Plate Club. There's a lot on the plate today for discussion and with the unofficial start of summer just around the corner--there are going to be lots of opportunities for outdoor activity and great tasting, healthy summer food.

The e-mail newsletters are going out about now. If yours doesn't show up in your in-box, please do let me know at leanplateclub@washpost.com, where you can e-mail me anytime. Today's edition includes links to Jamaican recipes (including jerk shrimp), 10 top places to go hiking with your family from the American Hiking Socieity and a link to find National Trails Day activities in your neck of the woods, whether you're in side the Beltway or way, way outside it. Plus a lot more.

With the temperatures rising in DC, I'm making cold soups as a way to stay cool, feel full and enjoy great taste. Last week, it was a yogurt based strawberry soup with just a touch of soy milk which was quite refreshing. Ready in just five minutes. Last week, one LPCer gave high marks to an easy Borscht recipe supplied by a member in previous chat. Last night, I took potato leek soup (commercially prepared) and added some nonfat sour cream and a dollop of red pepper/eggplant dip for a cool concoction.

Okay so how are you planning on staying cool and full this summer? Share a great tasting recipe. Tell us how you're working off calories, share an inspiring story, come to the aid of an LPCer and one of these prizes could be yours.

Suzanne Somers' Fast and Easy: Lose Weight the Somersize Way (Three Rivers Press)

Atkins for Life by Robert C. Atkins (St. Martin's Press)

The Weight Loss Diaries: A Tale of Binges, Guilt , Fat Days, New-Me Shpping Sprees, Exercise More Binges... by Courtney Rubin (McGraw-Hill)

Secrets of Good-Carb, Low-Carb Living by Sandra Woodrull, MS, RD, LD/N (Avery)


In making this offering we are not endorsing any book, weight loss program or exercise regimen. This is merely meant to be informational and show you the wide range of resources available as you work to instill healthy habits. Winners are announced at the end of each chat.

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Sally Squires: I'm caught up on sending out Excel spreadsheets for Weight Watchers. If you want one--which requires some basic knowlege the Excel spreadsheet and Weight Watchers--e-mail me at leanplateclub@washpost.com and please put Excel spreadsheet in the subject line.

This week, I'll be attending the U.S. Dietary Guidelines Advisory Committee meetings and will report on their discussion.

Finally, if you've got an inspiring story of habit change that you'd like to share, please e-mail me at leanplateclub@washpost.com

Now on to the chat!

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Baltimore, MD: Hi Sally

Todays column is excellent. There are so many choices for a good work out. I am 26 year old. I never learn swimming. Can I learn swimming at this age? Are there any swimming clubs which offer lessons for adults? Thanks

washingtonpost.com: Feel the Summer Burn (Post, May 25)

Adult Swim (Post, May 25)

Sally Squires: Hey Baltimore: It's never too late to learn to swim. And swimming is a great sport, calming activitiy and is easy on the joints as you age. Plus, knowing how to swim could save your life. There are plenty of rec centers, Y's and more that will help you learn to swim. Or you can go to this Swim America and find a place to learn:
http://www.swimamerica.org/

Let us know how it goes!

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Seoul, Korea: Hi-

I've been hearing a lot about milled flax seed. Is this just the latest thing, or are there real health benefits to this?

Thanks!;

Sally Squires: Welcome Seoul: There are real health benefits to flaxseed, including healthy fats, known as omega-3 fatty acids. Omega-3s are good for joints, the brain, the heart and more. You can also eat whole flaxseeds, but because they're a bit hard to digest, you may not get as much omega-3's. So experts often recommend using a coffee grinder or some other similar device to help release the omega-3s. Milled flaxseed likely does this same thing as the grinder.

Thanks!

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Washington, DC: Sally,

Along the same lines, what pools are available for avid swimmers? Do you have to belong to expensive sports clubs? Any available just for lounging on hot summer days?

Thanks!;

Sally Squires: Hey DC: There are tons of community pools that are either low-cost or no-cost. And I'm going to open this question to the membership at large. I'll bet they have some great leads. Okay, who can help out there?

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Anonymous: Fat free yogurt plain with frozen blueberries, walnuts, and a dash of honey is a wonderful snack.
Once the price of blueberries comes down a bit, fresh ones will be nice too. But this was a real treat all through the winter.

Sally Squires: Yum, Anonymous!This sounds really good. We've been getting great fresh strawberries at our farmer's market. It will be wonderful as other berries--a good source of fiber, vitamin C and plenty of other phytonutrients--hit the markets. By the way, because of their high fiber content, raspberries make the list of okay fruit for both Atkins and South Beach (once you've gotten past induction phase or Phase I).

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First Time Question: Hi there,

I have a question about cholesterol and fat in foods. I have borderline high choesterol, mostly because my good cholesteral is double the minimum recommended. My triglicerides are highish too. I usually make my own lunch, a sandwich, yogurt, etc. But I like to take some corn chips. If I buy the ones from Whole Foods with no hydrogenated/saturated fats, are those still a no-no in my situation? (And yes, i sometimes do substitute carrots, etc!;)

Thanks so much for your help!;

Sally Squires: Welcome! As you've already suggested, you won't get any hydrogenated oils in those corn chips from Whole Foods because the company has pledged not to offer any food with trans fats, which also happens to help raise blood cholesterol and the risk of heart disease. But you do want to look on the label of those corn chips for saturated fat--that will also help raise LDL--low density lipoprotein and the most damaging form of cholesterol.

Eating corn chips occasionally is okay. You want to find balance. You can also find a lot more information about cholesterol at www.americanheart.org/cholesterol or at the National Heart Lung and Blood Institute (www.nhlbi.nih.gov) search for cholesterol.

And if you're not already at a healthy weight, achieving one will likely help you get your total cholesterol to a better spot and may help reduce that triglyceride level. Let us know how it goes.

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Anonymous: When my spouse was low-carb dieting, he consumed so many fruits and veggies
that his problem was the -opposite- of constipation. My ounce of
prevention for constipation is oatmeal. Did you know that regular oatmeal
works just as well as those expensive little packets of the instant stuff?

Sally Squires: Doesn't surprise me Anonymous because it contains fiber and is a whole grain. But did he realize that if he's on Atkins, he can't have that oatmeal during the induction phase? That's because it's a carbohydrate and it will take him out of ketosis--the physiological state that phase I is designed to achieve for weight loss.


And speaking of low-carb diets, what did everyone think about the two new studies out last week on low-carb approaches?

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Columbus, Ohio: Hi Sally. I read your chats weekly, thank you so much for all the great information. I wanted to share a recipe from a WW member that is very good and I think appropriate now that hot weather is here. I've had it both with and without the crust, either way is yummy.

Snickers Pie

2 cups fat free chocolate frozen yogurt
1/3 cup low fat peanut butter
1/2 cup grapenuts cereal
1 - 8 oz tub lite cook whip

Mix the frozen yogurt (let it soften a little) and the peanut butter together. Stir in grapenuts. Fold in the cool whip, put in a pie plate and freeze. Again you can use a pie crust if you want one. Makes 8 servings, 2 points per serving or 4 points if you add the crust.

Sally Squires: Hey Columbus: This sounds mouth-watering. Yum. Thanks very much!

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Gaithersburg, Md.: My husband and I have decided to start to try to get pregnant. I am about 20 pounds above a bmi of 24 (5' 5") so I'm trying to lose weight to increase my fertility. I did some calculations using the web that I need to eat about 1600ish calories a day to lose 1.5 pounds a week with my level of exercise. I've been pretty good for the last 2 weeks - trying to eat lots of fruits and vegetables. However, even though I stay in the right calorie range, I'm usually higher on fat and carb than I read that I should be. Does it really matter what I eat considering I'm staying in the right calorie range? I'll have a burger and small fries at Mcdonalds (500 total calories) or something like that a few times a week. I know it's better to eat fruits, veggies, lean protein, whole grains, etc, but really, if I'm staying at ~1600, what does it matter?

Sally Squires: Hey Gaithersburg: What a wonderful time of life, you are about to embark upon. First, before you continue with your weight loss efforts, check out this pamphlet from the American College of Obetetricians and Gynecologists.
http://www.acog.org/publicsearch/s97_cgi.exe

Also, if you haven't done so, make an appointment with ob/gyn to discuss your desire to conceive. Dieting can put the body under stress, which may be counterproductive to your efforts. And unless you're quite overweight or obese--it sounds like you're not--I don't know of much evidence suggesting that being 20 pounds overweight will significantly affect your fertility.

More important may be to evaluate what you're eating in terms of fish (mercury, PCB's) etc. caffeine, alchol, etc. Go see your doctor and have this discussion with him or her. Let us know how it goes.

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Washington, D.C.: I am a 35 yrs old and a diabetic. I am supposed to be eating healthier and have more exercise in my daily schedule. The exercise part is easy. However, why does eating healthier have to cost so much money. I don't understand it...eating less costing more money. Any suggestions as to what to do to cut costs in grocery shopping. All the things that are bad for you are more abundant and cheaply cost.

Sally Squires: Hi DC: It certainly can be expensive to eat healthfully. But it doesn't have to be. And with farmer's markets, food co-ops, warehouse supermarkets, etc. you can get a lot of great tasting, healthy food for not a whole lot of money. But you're right, you have to pay attention and choose carefully.

Where to start?

Make as much from scratch as possible. Or barring that, eat at home as much as possible where you can better control ingredients and costs.

Women and children as well as seniors who qualify for WIC can get vouches to use at farmer's markets which will help stretch their food dollars. This is an important topic. We'll come back to it later this summer.
http://www.fns.usda.gov/wic/FMNP/FMNPfaqs.htm

Other budget eating suggestions out there?

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Washington, D.C.: Does anyone know of any low (er) sodium diet frozen entrees?

Sally Squires: I think that Pritikin, Smart Ones, Healthy Choice I believe offer lower sodium versions of frozen food. I'll do more research and will report back. Others out there?

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San Diego, Calif.: Hi, this is an exercise equipment question, but I thought I would ask anyway: I am looking to buy a bike in the $300-$400 dollar range. I want it to be a lightweight mountain bike. I will be using it to bike to work and do some light trail and road riding on the weekends. So I need something comfortable, lightweight, and trail worthy. Does anyone have a good recommendation? I am 5'4" and would like a bike that would fit my size. Thanks!

Sally Squires: We love exercise questions, San Diego! That's the other side of the healthy weight equation and is very important. I'm posting your question for input from other members. Thanks!

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pace of walking: I read with interest in the column this morning that brisk walking is 4.5mph. My brother and I did what I could have considered a brisk 10K volksmarch last Saturday, and it took us 2 hours. This is only 3.1mph. I can't believe that brisk is still quite a bit more. How disappointing!;

Sally Squires: Yes, it can seem discouraging. But also look at it this way, slow walking is better than no activity. Your pace will quicken the more you do.

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Falls Church, Va.: I wanted to add a swimming pool related question. I am pregnant and finding it very difficult to find any pre-natal exercise classes. I have gestational diabetes, so I really need the work-out, and I thought I woudl be able to find a water aerobics class at least, but I don't know where to look. Does anyone have any recommendations?

Sally Squires: Hey Falls Church: Our weekend section did a whole round-up on aquatic centers. I'll send the link to our producer and we will post it later in the chat. Y's usually have the kind of classes that you seek. You might also check out this site:

http://bbs.babycenter.com/ where you can search regionally for info.

Article link coming up...

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Anonymous: I thought I read somewhere that the small (regular?) fries at McDonald's went from 250 calories in the 60s to 600 calories now. Do you have to get the Happy Meal size to really get small?

Sally Squires: Hey Anonymous: The beauty of fast food these days is that nearly every outlet has a website with their nutrition info included. Small fries have 220 calories, 11 grams of fat, 2 of them saturated, 3 grams of protein, 3 grams of fiber and 28 grams of carbohydrates.

You can search the site yourself at:
www.mcdonalds.com/app_controller.nutrition.menuitems.index.html

Hope that helps!

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Adult swimming lessons: I learned to swim as a kid so my mom could have peace of mind when she took us to the pool everyday in the summer. (Remember how great those days were?!;) Anyway, I learned how to survive in the water, but not really how to swim.

When I was in college, I had to have a couple of PhysEd credits, and had no stamina and a weight issue. Despite the fact that I had to get into a bathing suit, it was the BEST THING I HAVE EVER DONE. I don't keep up with it, but today's article inspired me to use the Adult Swim time this summer.

Net net, try local colleges for swim lessons too.

Sally Squires: Way to go! Thanks.

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For California looking for a bike: Go to a local bike store and tell them what you need. They are usually really knowledgeable. Don't go to a big store like Walmart, as the sales people won't have as much information. I have a Diamondback that is pretty good..

Sally Squires: Thanks California!

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Search for cheaper food: These are some suggestions to cut cost for healthful foods:
1. soups are very inexpensive to make. Good inexpensive choices are split pea, bean, potato.
2. Buy whole chickens when they're on sale. Use every bit. Boil up the bones for stock.
3. I only buy produce in season. It's much cheaper. Farmers markets aren't necessarily cheaper (and can often be much more expensive) but the quality is usually better.
4. Buy staples like water packed tuna and low fat peanut butter when it's on sale.
5. Buy large tubs of unflavored yogurt rather than the small cups. It's much cheaper and you can add your own fresh fruit.
6. Look to buy things like oatmeal, flour, etc. in bulk.
7. Use the grocery ads for your supermarket to plan your meals. Don't decide to fix something and then find out that leeks are $4 a pound.

Sally Squires: Great suggestions! And let's add beans to that list too. They're a wonderful source of protein, fiber, complex carbs, iron and you can buy them canned (as a fast food) or make them yourself for literally pennies per serving. Thanks!

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Bike Idea for San Diego: Shop for a bike like you would shop for a car -- you'll get the best deal at end-of-model-year clearances!; I'm not kidding. Go to a local bike shop (not a big box store or even a sporting goods store) and talk to the people there about your budget and how often you plan to use your bike. More than any other kind of store, bike shops seem to hire people who really LOVE what they sell, and who are very knowledgeable. Ask a lot of questions and shop around. And remember that if you don't HAVE to have the newest bike on the block with super-heavy-duty equipment -- in other words, if this is for exercise, not competition -- you can get GREAT deals by buying last year's model.

Have fun!;

Sally Squires: More great suggestions! Thanks very much.

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Washington, DC: Suggestion for those who love soda pop but can't stand the diet stuff -- I have found it hard to break my Coke/Pepsi addiction, and the diet stuff just doesn't taste good. I recently discovered "flavored sparking water" which you can get at Giant (store brand) and I'm sure other places, too. It is essentially diet soda, but fruit flavored. Somehow it lacks the unpleasant aftertaste of diet colas -- perhaps because you don't expect it to taste like cola? Anyway, it's a good way to cut out those empty calories from colas. It does contain aspartame, however.

Sally Squires: DC:Thanks. Don't know if I've seen this stuff, but will certainly look for it on the shelves.

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Bike: For the person interested in a bike, please please please go to a bike store or anyplace where they will fit the bike to you. Most of the places will have something in your price range, but when it boils down - fit is key. If it isn't fit right, you can do serious damage to your back or you simply won't get a good workout. Also - REI had all of their bikes on sale over the weekend. They still might.

Sally Squires: I see that we have a number of LPC bikers out there. Did you read the cautionary tale in today's Health section of a biker who rode his mountain bike on a hiking trail? Thanks!

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White Flint: Hi Sally,

I try to cookout on the grill at least 3 times a week. When I do, I double or triple the amount of chicken, fish, pork, veggies, etc. I then have a few lunches and dinners that I serve with a salad, fruit and bread to last until the next time I grill.

Sally Squires: Great idea, White Flint! And I'll bet that means that you also don't have to clean the barbecue grill as often as if you grilled nightly. Thanks very much!

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Budget Eating: I think one of the best ways to save money on food is to plan in advance. On Sunday mornings, I usually flip through the local supermarket ads and plan my weekly meals from there. With a list, grocery shopping is much easier. On Sunday afternoons, I cook most of my meals for the week...that way I can make a full recipe of this or that and know that the leftovers won't go to waste. I find that when I'm running into the market for "this" or "that" on my way home, I end up buying way more than I need or buying the first thing I see. Eating what's fresh and in season also helps. Finally, I've found that for some purposes, frozen fruits and veggies can be just as useful but often cheaper (I'm thinking canned pineapple, which I love, or frozen strawberries, etc.). When something goes on sale, stock up (I've got about ten cans of chickpeas in my pantry, but they won't go bad in the next couple of months and they were half price!;). Planning is key.

Sally Squires: Great suggestions. Also, it appears that if you stay on out perimeter aisles of the store, you'll find the lower cost stuff. Ditto for looking up in each aisle. Bargains are usually placed higher or lower, out of the direct gaze line of sight. Thanks!

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Washington, DC: Re: the woman looking to get pregnant. I had been thinking the same thing. If you eat the right amount of calories, does it really matter what you eat? If you have a 400 calorie salad, does it matter if you use fat-free vinaigrette or creamy parmesan dressing, if the end total calories is the same? (Nutritional aspects aside, of course.)

Sally Squires: Hi DC: Despite a lot of lore to the contrary, total calories in versus total calories out seems to be hte key. So yes, there are will be nutritional differences, but basically if you ate 1,200 calories of whipped cream versus 1,800 calories of other food, you'll likely lose weight on the 1,200 calories of whipped cream. Mind you, I'm not suggesting that anyone do this. Just poing out that physics and the law of thermodynamics do apply to our bodies--until science proves otherwise.

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washingtonpost.com: Pool Resources (Post, Nov. 7) Sally Squires: Here's the link to the local aquatic centers. I'll bet you'll find some prenatal classes at these centers.

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washington dc: Hi Sally,
I missed the news last week about low-cab diets. Can you summarize for me?
Thanks!;

Sally Squires: Sure, DC. This will be a quick thumbnail. But there were two studies published in last week Annals of Internal Medicine along with an editorial by Harvard School of Public Health's Walter Willett.

One study from Duke was funded by the Atkins Foundation. It placed participants either a low carb versus low fat for six months. Low carb group lost more weight and trigylcerides improved more than low-fat.

Second study was conducted by researchers at the VA in Philly. It was a year long study. At 6-month mark, low carb group had lost more weight than low-fat group. But at 12-month mark, low carb group had regained some weight while low-fat group continued to lose. Bottom line was a statistically same weight loss in both group. There are more details, which I don't have room for here.

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Bogota, Colombia: How many calories do you burn horseback riding, and what muscles does it work? So far, it's the only form of exercise that I consider palatable.

Sally Squires: Welcome Bogota: Horseback riding is a great exercise for the legs and derriere. I've been trying to look up the exact calories on www.caloriesperhour.com, but it seems to be having a brief problem. You might want to check it out in a few minutes. Thanks!

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Washington, D.C.: Another cheap food suggestion - buy whole tomatoes, cut in half horizontally, sprinkle with salt and pepper, a teaspoon olive oil and maybe a little bit of parmesan. broil for about 5 minutes or so. Since tomatoes are really cheap and good for you, this can be a vegetable side for pretty much any meal.

Sally Squires: Yum! And tomatoes are filled with vitamin C and lycopene, an important phytonutrient. Thanks!

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Rock., MD: Re. Bike question and swimming....The person looking to buy a bike should go to one of the many bike stores in the area and ask a lot of questions and go for test drives. Visit a few stores to find the one where you feel most comfortable. The folks at these stores should know how to measure you for a bike to get the right size and know what type of bike to appropriate for what you want do. The YMCA offers pre-natal swim classes.

Sally Squires: Thanks Rockville!

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Upper Marlboro, MD: I usually get home from work about 7p.m. I try to get in 15-20 minutes of weight training before 8p.m. My question is what can I eat at that time of night without feeling guilty? I heard you should eat 3 hours before bedtime, but that does not always work for me because of my schedule. Am I defeating the purpose?

Lou

Sally Squires: Get rid of that guilt! I repeat, get rid of that guilt! There's no right time to eat. You're doing some great activity. Pat yourself on the back for that, Upper Marlboro. And enjoy a reasonable dinner. If you find that you're famished by the time you arrive home, fit in a healthy snack prior to your workout. Don't worry about arbitrary deadlines for eating.

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Washington, DC: Hi Sally, Just wanted to offer up a tip to
the readers that has been helpful to me
on Weight Watchers. I had always had
particular trouble consuming the
recommended amount of water each
day...until I began the simple task of
reusing a bottled water container and
filling it before going to work and before
going home each day. The half hour in
the car is plenty of time to consume the
entire bottle, and I am much closer to my
water goal each day!; A simple change in
habit, but very helpful.

Sally Squires: Great example of a simple suggestion to add to your daily life. Thanks very much!

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Avid swimmers : I just wrote in about learning to swim in college. The same thing goes for avid swimmers - I know the GMU Freedom Center (Prince William County) has community memberships. I'm willing to bet GWU or American does too, assuming they have pools.

Sally Squires: Another great tip! Thanks.

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Silver Spring, Md.: Do you have any thoughts on supplements, e.g., fish oil, garlic, etc., for lowering cholesterol?

Sally Squires: Hey Silver Spring: Check out the National Institutes of Health's web site run by the Office of Dietary Supplements. You can do a search on IBIDs, a database that allows you to search the scientific literature for this very thin. And by the way, do search the peer-reviewed part of IBIDs. Here's the link.
http://lobo.nal.usda.gov/WebZ/Authorize?sessionid=0
Feel free to contact me after the chat at leanpateclub@washpost.com and I'll send you a quick search of what I found. Also, if you have elevated cholesterol, check out the americanheart.org/cholesterol for more info. And do ask your doctor about statins, prescription lowering medication that are proving quite effective (and have other health benefits) in lowering cholesterol. Hope that helps.

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Washington DC: Can anyone tell me where there may be farmer's markets in the District? Are they cheaper in produce than grocery stores? Why?

Sally Squires: There are a ton, DC. And I'll put a link in the upcoming newsletter about where to find them. There's a huge farmer's market at Dupont Circle on the weekends. There's a farmer's market in Woodley Park at All Soul's Church on Saturdays. There are some in Chevy Chase. Eastern Market on the Hill is a great source of fresh produce. Are these places always cheaper? Not necessarily. But they're generally fresher, which may make your food dollars stretch a little further.

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RE: Overweight and pregnancy: Diet may/may not affect fertility but it'll definitely affect the pregnancy. If you're overweight to begin with you might have a high chance of getting gestational diabetes while you're pregnant. Even though this condition goes away after delivery it can be a difficult third trimester. So definitely a good idea to reduce the weight now before getting pregnant.

Sally Squires: Yes, but it depends on how overweight one is. And by the way, for those who may have been avoiding carbs to lose weight, be sure to get enough folic acid, a key supplement found in carbs and important for reducing the risk of neural cord birth defects such as spina bifida.

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Pittsburgh, Pa.: I have seen an article on dieting where both the low fat and low carbohydrate diets were discussed.
As for low carbs, it pointed out that those who have cholesterol problems, cardiovascular disease and diabetes can get worse on low carbs. While low fat, ( less than 10%) can increase stroke risk by 50% as small brain arteries require an adequate amount of fat to maintain strength and prevent rupture and bleeding.

What was recommended was a version of the Mediterranean plan that is based on complex carbohydrates, produce, fish, and the right kind of fat.

Any comments?

Sally Squires: The Mediterranean Diet has fared quite well in some stuides. And it's not necessarily a low-fat approach but it is a healthy fat regimen. Plus, it tastes really good! And yes, the fish, olive oil and plenty of veggies and fruit as well as whole grains are great nutritional choices for all kinds of reasons, including keeping blood pressure healthy (as the DASH trial showed.)And lower blood pressure, helps reduce the risk of stroke.

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New York, N.Y.: Hi Sally!;

I'm finishing my Master's Degree this summer while working full-time, and I've found that yoga really helps me reduce stress. But can it help me gain muscle? I'm 34, 5'-6" and 125 lbs, and I don't think I need to lose weight, but I'm concerned because I don't seem to have any muscle tone (when I was in my 20s I was pretty toned). In addition, there's a history of Type 2 Diabetes on my dad's side of the family, and I'd love to lower my risk with the right diet and exercise. But is yoga good for building muscle, or should I stop practicing yoga and do weights instead? Thank you for your help!;

PS - the spinach and strawberry salad from last week is really yummy!;

Sally Squires: Thanks New York. Glad your enjoyed the salad. In the upcoming weeks, we're going to have a way to try recipes and evaluate them on the Lean Plate Club. I'm hoping to make this electronic, so lots of people can participate easily. Ditto for exercise videos, which will probably have to involve sending tapes and may as a result have more limited participation. But do e-mail me--yes, I've got a list started--if you'd like to participate in either project. Recipes will probably get started first. Please include recipe or video in the subject line.

Now, can yoga build muscle? It can if you do the poses that have you supporting your body weight.

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Washington, D.C.: Sally, I was most pleased to see your article about 10,000
steps a day. I am the owner/operator of Fit 4 Life DC here in NW D.C. We
have just begun our walking program called "The 10,000 Steps Club." In
order to get our clients moving more this summer I felt that they need to
not only to have a "movement" goal but they also needed to be aware just
how much (or little) they move on a daily basis. I began wearing my own
pedometer about 6 weeks ago and was surprised to find that I averaged 8,000
steps a day. (Keep in mind that I am on my feet all day.) I found that I
still needed to spend some time walking to ensure that I made the 10,000
mark. So far my clients have seen that they are averaging around 2000-4000
steps per day. They are beginning to pick up the pace though, and it will
be interesting to see just how many of them stick with it for the entire
summer.

Sally Squires: Thanks DC.

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Woodley Park, Washington, D.C.: Really love your great column and chats. You do a great
service for all your readers. Thank you.

Just got back from seeing my doctor and as usual he wants me to lose some
weight. He gave me a flyer for Dr. Steven Pratt's book, "SuperFoods,"
which seems very much like the advice you provide. Pratt cites 14
"superfoods":
beans, blueberries, broccoli, oats, oranges, pumpkin, salmon, soy, spinach,
tea, tomatoes, turkey, walnuts, yogurt. He claims that eating these
"dramatically" improves your chances of preventing Type II diabetes,
hypertension, certain cancers, obesity, and Alzheimer's. Curious whether
you know the book and/or Pratt and what you think of them. Sounds like it's
just another way of packaging the advice you've been providing us.

By the way, isn't it time you write your own book for us Lean Plate
Clubbers? Could sure use a concise guide to all your good advice,
particularly when I'm traveling or don't have access to the internet.

Again, many thanks for all your good work. It really helps.

Sally Squires: Thanks Woodley. I've heard of this book, which certainly includes some very healthy foods. But have not yet read it. As for that Lean Plate Club book, looks like there will be one published next spring. So watch that space. And if you or other Lean Plate Club members have tips, inspirational stories that you'd like to have considered for inclusion in the book please e-mail me at leanplatecub@washpost.com and please put book tip in the subject line.

Thanks!

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Anonymous: My mom and I just joined weight watchers yesterday. You keep talking about
the weight watchers spreadsheet that you have been mailing to people. What
kind of information does it contain? Can you mail me a copy to?

Sally Squires: These are Excel spreadsheets that will help you calculate your WW points. You need to know WW and Excel to use them. This tool was supplied by a LPCer and her husband--a great example of how folks help each other out on this chat. I have more available. E-mail me at the above address and please indicate Excel spreadsheet on the subject linke. Thanks again to the LPCer who supplied it!

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Washington, D.C.: Hi Sally,

I am having trouble finding good things to eat that are not super high in calories. I have tried to use those nutritional data sites, but I find them to be tedious and incomplete. I have been going to the gym but not losing weight, so I know that my eating habits need to change. Do you have any tips on gauging meals, besides the obvious such as avoiding fried, creamy, etc.. foods? I go to school at night so I usually grab a granola bar for dinner, and then I am ravenous when I get home late at night. Thanks for any tips!

Sally Squires: Hey DC: You're certainly juggling a lot. And those gym visits are great, but as you've already discovered, you have to also pay attention to the intake side. Check out www.5aday.gov for some wonderful recipes that will help you boost fruit and vegetables. You might also take a look at the Everyday Challenge on the Lean Plate CLub website (www.washingtonpost.com/leanplateclub) where over a period of about 8 weeks, you'll gradually eat according to the U.S. Dietary Guidelines. Basically, you set one food goal, one exercise goal. It will guide you towards healthier eating.

If you e-mail me after the chat, we're way overtime, I'll think of some other resources and will include more in the next e-mail newsletter.

Thanks!

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Washington, D.C.: Hello -- I wanted to recommend a good lunch/snack. I've
been eating Trader Joe's (of course!) mini individual size
frozen pizzas, and they are great. They take about 12
mins to heat in the oven, and they have 250 calories. I
always put a ton of veggies on top to make it healthier. I
am pregnant and am always looking for new healthy
snacks, and this has been a lifesaver for me!

Sally Squires: Yum! Thanks, DC

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Alexandria, Va.: Sally,

In your column this morning, you noted that standing on a sailboat helps balance and provides an isometric workout. Do you think the same would apply to standing on the Metro into work? I ride in from Virginia, and I've often wondered if I'm getting any benefit from standing and trying to balance for about 30-40 min. each morning. Or is this just wishful thinking?

washingtonpost.com: Feel the Summer Burn (Post, May 25)

Sally Squires: Hey Arlington: You should burn a few extra calories from standing versus sitting. Also,for the poster from Bogota, looks like horseback riding burns about 150 calories per half hour.

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Bethesda, Md.: Hi Sally. I have a question that's been puzzling me: We all know that diet soda has no calories, but I find it really hard to believe that it has the same effect as, say, water. It seems like drinking 20 ounces of diet Vanilla Coke every day wouldn't be as good for you as drinking water, but I can't seem to prove it! Can you help?

Sally Squires: Hey Bethesda: You make a very good point. That Diet Coke is mostly water, but obviously, the real thing is probably a better choice when one is drinking that volume.

Thanks

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Gaithersburg, MD: Re the poster who wants to buy a bike -- first off, go visit a reputable bike shop. The three most important things about buying a bike are: fit, fit, and fit. A bike that does not fit you can be uncomfortable to ride and can even lead to injury. Riding the wrong size bike is like wearing someone else's clothes.

A good bike shop can fit you with the proper size bike and can offer you a range of different options, purchase-wise, including both new and used bikes. Try to pick a shop that carries a large variety of makes, such as Trek, Specialized, Cannondale, Raleigh, etc. Stay away from Wal-Mart-type bikes, as they are generally of lesser quality and usually are not assembled by knowledgeable mechanics.

Sally Squires: Boy, has there been consensus on checking with the bike shops or what during this chat! Thanks!

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PS - from Gaithersburg, re bike fit: I assume the bike poster is female, as the height is listed as 5'4". Short women -- in fact, women in general -- have a bit of a problem with bike fit (as a very short woman, I can attest to that). Our reach is different, the way we sit on a bike is different -- for example, we bend at the waist, generally, while men tend to bend at the hip joint. Our grip is different, because our hands are smaller. Our legs are shorter, our shoulders narrower. All of this makes a big difference in bike fit and comfort.

A number of bike companies make "women specific" bikes these days. Terry Precision Bicycles makes ONLY women-specific bikes, and Trek, Cannondale, Specialized, and other companies are beginning to follow suit.

And no, it's not the old "girl's bike" that I remember from my youth. Women-specific bikes look just like men's bikes, but the bike geometry is subtly different, to fit a woman's frame.

Women-specific bikes have been out for a few years, and they are being improved upon all the time. So whether you want to buy a new or a used bike, you should be able to find something to fit you pretty well.

Sally Squires: Thanks again!

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Reston, Va.: The producers of low carb food products just don't get it.
People that are willing to pay extra for that kind of food, usually want
healthy food. To me and to my friends healthy foods means products with
very little or no sugar, and none of those with those nasty chemicals
saccharin or aspartame. If I use a sweetener, I use Stevia or Splenda.
But most of those product that are out there that are "low Carb" haven't
figured out that we don't want all those chemicals that are not good for
us. So far Splenda, and Stevia (used for many hundreds of thousands if not
millions of years in China) have been shown to be fairly healthy. The
others have been shown to be bad for us. It just does not make sense.

I figure that I will just wait until they come out with a product that is
healthy, and buy only the low carb products that have Splenda or Stevia in
them for now. So the market that might be loosing could be gaining later
-- if they figure this out.

Sally Squires: Hey Reston: You've got the last word today. Thanks.

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Baltimore, Md.: We've been spending time indoors because some of the family is cicada-phobic. yesterday, we made cookies with the kids -- oatmeal raisin chcolate chip -- and I ate five and gave the rest away. Any ideas for active, less diet busting activities to engage in with the kids while the bugs fly?

Sally Squires: Hey Baltimore: Yes, there are some exercise videos for kids that you might want to check out at a video store, including yoga for kids. You could also put on some great music and just dance. Or blow up some balloons and play balloon ball--hitting the balloons back and forth. You make up the rules based on what you and your kids want to do. Board games, making a pizza, baking bread, might be other options. Hope that helps. And this really is the last question.

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Sally Squires: Thanks all for a great, wide ranging chat! Winners this week--you know you're all winners in my book!-- are Columbus Ohio, the cheaper food poster (first one) the first answer to the cheaper food and Bogota.

Please e-mail me at leanplateclub@washpost.com and include your snail mail address. Please also put winner in the subject line. Until next week: Eat Smart and Move More with the Lean Plate Club!

Cheers!

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