Lean Plate Club

Nutrition and Health

Washington Post columnist Sally Squires

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

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

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

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

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! Today, we're talking "whole," as in whole grains, as well as lots of other topics. This week's chat is coming to you live from the National Institutes of Health, where there's a conference on obesity that I'm attending.

In today's Lean Plate Club e-mail newsletter, you'll also find a quiz to test your knowledge of whole grains. Yes, there's a drawing and prizes involved too. So check your electronic in-box. And if you'd like to subscribe to the free, weekly Lean Plate Club newsletter, just log onto www.washingtonpost.com/leanplateclub
Today's issue also has a lot of links to healthy, whole grain fare as well as links to physical activity.

(And if you've subscribed to this free service and are not yet receiving it, please let me know at leanplateclub@washpost.com)

Today, let's give a warm welcome to readers of the Wasau (Wis.) Daily Herald--the latest newspaper to run the Lean Plate Club column. We're sure glad to have you as part of the club. (If you'd like to read the column in your hometown newspaper, find more information at www.postwritersgroup.com)

The prizes for this week's chat are:

The Low GI Diet Revolution
The Abs Diet
Gayle's Feel Food Foods
The World's Fittest You

Here's the deal: we're looking for healthy food finds. Smart ways of fitting in more physical activity. Tales of instilling healthy eating and physical activity habits. Or just a great tasting, healthy recipe to share.

Do that and one of the books listed above could be yours. Winners are announced at the end of each chat. And in making this offering we are not endorsing any book, exercise program or weight loss plan. It's merely a way to show you the wide range of information available as you work to achieve a healthier weight.

For those of you in Washington and the surrounding area, next Friday--Feb. 18--I'll be at the Sister to Sister Heart Day at the MCI Center. It's a free event where there is free screening for heart disease and lots of other free information. Sure hope to meet some of you there in person.

Now on to the chat!

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Silver Spring, MD: Hi Sally, submitting early cause I'll be in a meeting during the chat. The whole family needs to change their eating habits, but while my mom and sister and I have jumped in and started, my dad and brother have been dragging their feet. They know they need to change, but don't think healthy food is all that appetizing. So last weekend my sis and I invited the whole gang over for lunch. We made our own healthy "Happy Meals" served in fast food type containers (we even included a toy!;). Healthy green salads with fat free dressing were followed by low-fat homemade veggie burgers on multi-grain buns, with fat-free mayo, low-sugar catsup, fresh tomatoes, onions, pickles, low-fat cheese, fat-free Catalina dressing as our "special sauce" and fresh baby spinach leaves instead of iceberg lettuce. With that we served oven baked french fries that were cooked with olive oil. The guys loved it and asked if we could have the same stuff again soon and since it was all high fiber and whole grain they were stuffed way before they would have been with the commercial fast food equivalents. They are now open to trying other healthy options and their attitudes about it all have improved dramatically. It can be done!;

Sally Squires: Wow, Silver Spring, what great ideas. And rather than haranguing your reticent family members, you found a great way to engage them in this effort. Fantastic! And I love the idea of doing your own "Happy Meals" complete with toys. Bet you had just a great time. Thanks very much!

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Silver Spring, MD: Forgot to mention...at our faux fast food meal we screened the DVD of "Supersize Me", kind of emphasized our message!;

Sally Squires: Even better! Did you know this documentary is up for an Oscar? Thanks

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Charlottesville Va.: Hi, I love your column. I got a great recipe from the Weight Watchers site for a much healthier, and veggier, version of pesto. It is great on whole wheat pasta but also as a spread from sandwiches or topping on chicken, really anything!; We even put it is sushi we rolled!;

1 pound asparagus spears
1-cup water
1/4 cup grated Parmesan cheese
1 Tbsp pine nuts
1 Tbsp olive oil
1/2 tsp salt
1/4 tsp ground pepper
2 large garlic cloves -- quartered

Snap off tough ends of asparagus; remove scales with a knife or vegetable peeler, if desired. Cut asparagus into 1" pieces.

Bring water to a boil in a saucepan; add asparagus pieces. Cover, reduce heat, and simmer 2 minutes. Drain in a colander over a small bowl, reserving 3 Tbsp cooking liquid. Rinse asparagus under cold water; drain and let cool to room temperature.

Place asparagus, cheese, pine nuts, and next 4 ingredients in a food processor, and pulse 10 times or until mixture is finely chopped, scraping sides of processor bowl once. Add reserved cooking liquid; process until blended.

This recipe yields 6 servings.
(Serving size: 1/4 cup -- 66 Calories 5g Fat 1g Fiber)

Sally Squires: Sounds like this would taste great on some whole-wheat pasta or whole wheat bread. Maybe even a dark--truly whole grain pumpernickel. One of the things I learned this week is that a lot of pumpernickel is not whole grain. One brand that is: Mestemacher--a very dark, square loaf that you can find in many deli departments of grocery stores.

Also, I need to clear the record. A Lean Plate Club member e-mailed me this week asking is Cream of Wheat is a whole grain. It is not, but it does have good ingredients. Oatmeal, on the other hand, is a whole grain cereal. Thanks!

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Milwaukee, WI: Bulgar Pilaf is a very tasty way of adding whole grain -- and it's easy!; Sautee some onions in about a teaspoon or two of olive oil. Add a cup of bulgar (buy at any supermarket) just to coat. Add two cups of low-sodium chicken broth and bring to a boil. Simmer for 40 minutes. We love it.

Sally Squires: Sounds delicious Milwaukee. And that bulgur is a whole grain--one that a lot of people probably overlook. Other good options: whole-wheat couscous, which is ready in five minutes. It's also good with chicken broth, a few raisins and slivered almonds. Yum! Thanks!

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Gilmer, Texas in Northeast Texas: What about couscous? Does it qualify as a whole grain?

Also what about the wheat in tabuli?

Sally Squires: Hey Gilmer: Yes, couscous, which is actually a pasta, not a whole grain, counts if it's made with whole wheat. Tabouli is generally made from bulgur wheat, which is also a whole grain, so that counts too. Hope that helps...Thanks!

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Baltimore: Hi Sally,
Any recommendation for a whole grain bread
that's got kid appeal? I've been feeding them
Roman Meal bread but I’m not sure that it meets
the guidelines in your column today ..

Sally Squires: That Roman Meal bread may be fine, Baltimore, if you're buying the Roman 100% Whole Wheat, which does appear to be made from whole grains. Some of the other Roman breads, including Multigrain may be a different story. To tell for sure, look on the ingredient label. If it says 100% whole wheat or whole-wheat flour (or whole rye, etc.) you're good to go. Other options: Arnold makes a good 100 % whole wheat that might appeal to your kids. Also, check Pepperidge Farm. I recently found a Dark German bread that also appears to be whole grain and is quite good.

And by the way, if you do end up switching breads, you might gradually introduce it by making sandwiches with half and half for a while... Just a thought...Thanks!

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Albany, New York: Re: Whole Wheat is not Whole Grain?
My understanding is that "whole wheat" does not mean "whole grain," and therefore, I need to look for "whole grain" to find a true whole grain food. Is this correct?

Sally Squires: That's right, Albany. Wheat flour does not mean WHOLE-wheat flour. You want to find products that have whole wheat or whole rye or whole buckwheat, whole brown rice, etc. But one point: about half our carbs should still come from enriched, more processed flour, according to the Guidelines. That's because whole grains are generally not enriched with folic acid and some other nutrients. So, it's all a matter of finding the right balance. And by the way, a really simple way of getting what you need daily is simply to have a bowl of oatmeal for breakfast and a whole wheat sandwich--your choice of fillings--for lunch. That will do it. And by the way, the Albany Times Union is another of the local newspaper that now runs the Lean Plate Club column. Thanks!

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Naperville IL: One of the best ways I've found to add whole grains to my diet are to make my own cereal. (It's great hot or cold)
Muesli:
oatmeal
wheat bran
oat bran
wheat germ
walnuts
dates
brown sugar

Sally Squires: This has got a great mix of whole grains and bran, Naperville. And I'll bet it's got great flavor too. Plus, you're making it, so you can fix it just the way you like--a great, take-charge strategy. Thanks much!

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Grand Rapids, Michigan: I'm a 40-year-old woman with a BMI of 23. I do aerobics, weight training, and walk, and I eat healthfully. I am completely unconcerned about how much sodium or sugar in my diet and I'm wondering if I should be. My blood pressure was 90/60 on Sunday when I gave blood. I do like salt on pretty much everything.

Sally Squires: Sounds like you're in great shape, Grand Rapids. And you're really doing good things for yourself--not to mention for others (with donating blood.)

Experts say you don't have to worry as much about the salt from the salt shaker as that in processed foods, which is where most of us get our sodium intake. (As an example, a cup of soup often has between a third to half of a day's worth of sodium.) So if you're mostly adding salt from the shaker, you're probably fine. Also, there's good evidence to suggest that boosting potassium in the diet--eating more fruit and vegetables is one of the best ways to do that--appears to help counter some of the effects of sodium. If you want to know more about this, check out the DASH diet at the National Heart, Lung and Blood Institute. Home page is www.nhlbi.nih.gov

As for sugar--you mostly want to think about limiting foods with added sugars--you know, cake, candy, pie, etc. It sounds like you don't go overboard on those. So I'd say you're doing good things.

And unless you have a family history of elevated blood pressure, keep doing what you're doing with salt.

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Washington, DC: Just wanted to thank the poster a few weeks ago for the homemade muffin recipe. I substituted walnuts for the pecans just because of preference and they were wonderful. They were great for breakfast or for an afternoon snack before the gym.

Sally Squires: Thanks for the feedback, DC. And if anyone wants to look up this recipe, all the Lean Plate Club columns, and web chat transcripts are available 24/7 (and free) at www.washingtonpost.com/leanplateclub

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Wasilla, Alaska: Re whole grains: I enjoy Kashi breakfast pilaf, although I usually cook it in chicken broth rather than water or juice. The variety of grains (seven plus sesame seeds) is interesting and the taste is wonderful. You can use it as a stuffing, make salads or desserts with it -- just about any way that you would use rice.

Sally Squires: Yum, Wasilla. Sounds like a great way to start a cold morning in Alaska--or anywhere. In today's Lean Plate Club e-mail newsletter, there's also a link for "breakfast chili" which is filled with whole grains. Thanks!

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Cheyenne, Wyoming: Hi Sally,

A couple of weeks ago I wrote in asking if anyone could comment on the
Urban Rebounder (UR) as I was contemplating purchasing it. MY UR arrived
in the mail 2 weeks ago and I love it. I go home over my lunch hour and
do the 30-minute workout that includes stretches and a stomach workout
- that burns. For anyone that loved old fashion aerobic class you will
love this. The instructor is motivational and there are a variety of
workouts for purchase.

Sally Squires: Sounds like a lot of fun Cheyenne. For those who want to know more details, I did a quick search and it looks like the Urban Rebounder costs about $150 to 180. Thanks for the feedback.

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Washington, DC: Sally, I'm trying to incorporate more whole grains into my diet, and your column was very helpful. My question is about cereals. I know you listed some recommendations, but if I want to pick out my own, I was wondering how many grams of sugar per serving is still considered ok? (I'm not a strict South Beach adherent, but I want to keep my sugar intake low as I try to trim off 5 or 10 pounds). I see all these cereals that have oats and other whole grain ingredients, but they often have sugar or corn syrup or something else like that (which of course makes them taste good!;) Please guide me!;

Sally Squires: It's really easy, DC. Quick, rolled, instant or steel cut oatmeal is a whole grain without any added sugar. (The exception of course, are those varieties with cinnamon, honey, you get the idea.) Shredded wheat is another whole grain choice with no added sugar (unless you happen to buy the frosted variety.) Cheerios (the original) is a whole grain without any added sugar. Hope that helps...Thanks.

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Jen, Charleston WV: I found one way to sneak in more exercise and stretching while doing dishes and loading the dishwasher. It looks absurd, but when putting plates into the lower part of the dishwasher, I pile (the counter is the right height for holding on for balance) instead of just bending over. I also do lunges across the kitchen to put away glasses and grapevines to put away the silverware. When standing at the sink to do dishes, I do toe circles or heel raises. Every little bit helps.

Sally Squires: And are those lunges great for your backside and legs, Charleston. You better believe that every little bit helps. Thanks for the tips!

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Delphi, IN: I've been making several days worth of lunches in one morning so that I'm not as tempted to grab something quick and bad for me. I make a big batch of brown rice, and then I stir-fry in olive oil some onions, garlic, fresh ginger, a broccoli cole slaw mix, and fresh spinach (sometimes sweet potato slices). I top it with smoked or baked tofu, and it is so good that even my 3-year-old likes it. We get full quickly with this, too.

Sally Squires: Sounds delicious, Delphi. And this is a great example of planning ahead--a real smart strategy. For those who have smaller families, it's also possible to make a big batch of brown rice and freeze in individual servings. Then just thaw in the microwave when needed and add whatever your want. Thanks much.

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Squattin in Silver Spring: Hi Sally,

My tip to fit in activity: I start the morning with some stretches as soon as I get out of bed. When I'm drying my hair in the bathroom I do squats and leg lifts in front of the mirror. I take the stairs when I can and I always get out during the day for a walk around my building (or more, depending on weather...today was more!;). Come home and go on the bike or treadmill or a pilates video if I don't have time. I'd like to add more strength training for my arms into the mix though.

Thanks for your chats!;

Sally Squires: Another great example of how it's possible to fit in more activity. And that's something that we can all use--me included. In recent weeks, I've let work and family matters rob me of exercise time. But I was inspired last week by hearing Gold Medal winner Dominique Dawes talk about how since she's retired from gymnastics, she's had to look for ways to stay active. We all slip from time to time--it's all a matter of getting back on track for the long haul! Thanks.

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Annapolis, Md.: How does Quiona rate as a whole grain? Also, are there any whole grains that can be a source of some protein or are they all "good carbs".
Hillary

Sally Squires: Quinoa is definitely a whole grain, Annapolis. And most whole grains have a little bit of protein in them. Amounts vary, but usually there's at least a gram or two per serving.

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Steve, Calgary, Alberta, Canada: For the past year I have been steaming whole
oats (or oat groats) purchased in bulk at the health food store. With a steamer, grains are easily cooked. They are great alone, for breakfast with dairy or soymilk, or used in soup, chili, etc. The grandchildren enjoy them.

Sally Squires: Steamed oats sound like a great idea, Calgary. And it sounds like you've already got your grandchildren started on some healthy habits. Thanks!

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Woodley Park, DC: I'm still confused about how to choose my bread and ensure that I'm getting whole grains. Whole rye flour is okay, but not whole flour? Could you clarify? Thanks!;

Sally Squires: You know, even the experts tell me that they get confused sometimes, Woodley Park. So you're in very good company. On food labels, you want to look for bread, pasta, crackers, cereals etc. that have either list "whole" FILL IN THE BLANK flour, or 100 percent FILL IN THE BLANK. Also, popcorn, graham flour, bulgur are other whole grains. Hope that helps clear up some of the confusion...Thanks!

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Cottonwood, AZ: RE: whole wheat bread.

My family has been very resistant to switching to ww bread. But I did find a variety at super walmart that is 100% whole wheat, but has a light, fluffy texture that they like, and no "nuts and chunks" that they don't like. I think it's their generic bread.

Personally, I like a rustic bread, but it's all about compromise, right?

Also, I've had good luck introducing more substantial grains, like brown rice and wild rice, but using chicken stock instead of water and/or blending with white rice.

Sally Squires: Sounds like you've found some great food finds, Cottonwood. Also, experts told me that a lot of families are more apt to eat brown rice when it's topped by stir-fry. In fact, we've been buying a nice, light colored brown rice that is slightly nutty and it's passed one of our most finicky family members' eating preferences. Thanks for the tips.

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Alexandria: I eat a sprouted grain bread that I buy at Trader Joe's. Is that considered a grain? I've been counting it as one, but maybe I shouldn't be.

Sally Squires: Check the label, Alexandria. Look for either whole grain flour or 100 percent whole grain. If it doesn't say that, it's not likely whole grain. Sprouted grain, multigrain, even organic are sometimes highlighted on products but don't necessarily mean that they're whole grain. They could have other nutritional attributes, however. Thanks!

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Rockville, MD: Sally, thanks for your column on whole grains - very timely and helpful!; Can you give me some idea of what constitutes a SERVING of whole grains? a slice of bread? a tortilla? half a cup of rice? does it depend on the grain content of the bread?

Sally Squires: Hey Rockville: A serving is usually one ounce, which is usually one slice of bread, one tortilla, one half cup of rice, pasta, etc. Hope that helps. Thanks!

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San Jose, CA: What is the nutritional status of swordfish?

Sally Squires: Swordfish is a deep-water fish that is filled with omega-3 fatty acids and other healthy fat, plus a lot of protein. But sadly swordfish can also come with a fair amount of mercury. If you want to know more, some good sites to check are: www.fda.gov

Then search for mercury in seafood.

Here's an excerpt:

"2004 EPA and FDA Advice For:
Women Who Might Become Pregnant
Women Who are Pregnant
Nursing Mothers
Young Children
Fish and shellfish are an important part of a healthy diet. Fish and shellfish contain high-quality protein and other essential nutrients, are low in saturated fat, and contain omega-3 fatty acids. A well-balanced diet that includes a variety of fish and shellfish can contribute to heart health and children's proper growth and development. So, women and young children in particular should include fish or shellfish in their diets due to the many nutritional benefits.

However, nearly all fish and shellfish contain traces of mercury. For most people, the risk from mercury by eating fish and shellfish is not a health concern. Yet, some fish and shellfish contain higher levels of mercury that may harm an unborn baby or young child's developing nervous system. The risks from mercury in fish and shellfish depend on the amount of fish and shellfish eaten and the levels of mercury in the fish and shellfish. Therefore, the Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) are advising women who may become pregnant, pregnant women, nursing mothers, and young children to avoid some types of fish and eat fish and shellfish that are lower in mercury.

By following these 3 recommendations for selecting and eating fish or shellfish, women and young children will receive the benefits of eating fish and shellfish and be confident that they have reduced their exposure to the harmful effects of mercury.

Do not eat Shark, Swordfish, King Mackerel, or Tilefish because they contain high levels of mercury.

Eat up to 12 ounces (2 average meals) a week of a variety of fish and shellfish that are lower in mercury.

Five of the most commonly eaten fish that are low in mercury are shrimp, canned light tuna, salmon, pollock, and catfish.

Another commonly eaten fish, albacore ("white") tuna has more mercury than canned light tuna. So, when choosing your two meals of fish and shellfish, you may eat up to 6 ounces (one average meal) of albacore tuna per week.

Check local advisories about the safety of fish caught by family and friends in your local lakes, rivers, and coastal areas. If no advice is available, eat up to 6 ounces (one average meal) per week of fish you catch from local waters, but don't consume any other fish during that week.

Follow these same recommendations when feeding fish and shellfish to your young child, but serve smaller portions."

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Baltimore, MD: I'm working with a nutritionist and just switched to whole-wheat foods and have increased my fiber intake. Just a reminder to the other chatters to add in these foods to their diets slowly. They fill you up faster than processed foods and the increase in fiber can upset your stomach.

Sally Squires: Great reminder, Baltimore. And after this chat I'm about to go on a panel with Barbara Rolls, PhD., professor of nutrition at Penn State who has done much of the research on this very subject. Her book, Volumetrics, is a good place to start for those who want to know more.

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McLean, VA: Sally, I just wanted to submit my suggestions for being healthy. My building has only three floors in it, so whenever I need to go to a different floor, I walk all the way down and then back up to the floor I was going to. I do this again when walking back to my desk. Also, my newest favorite dessert: Fat-free pudding cups topped with low-fat whipped cream. Just a little whipped cream makes the dessert feel extra special, and it's a great way to make sure I don't overeat at the end of the day. Thanks!;

Sally Squires: What great strategies, McLean! Way to go. Thanks much!

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San Antonio: I noticed the recipe for red beans and rice on the LPC newsletter. Thought LPCers might like a quick & easy version for Fat Tuesday. (This one is from the Fizzy Meals, Winter Sample, http://www.fizzymeals.com)

Red Beans and Rice, N'Awlins Style
Serves 6

2 (16-oz.) cans red kidney beans
¾ cup onion, chopped
1 bay leaf
½ cup green bell pepper, chopped
1 clove garlic, minced
1 tsp. pepper
¼ tsp. thyme
2 Tbsp. dried parsley
½ pound turkey kielbasa, optional, sliced
Onion and tomato, chopped

Brown rice, cooked according to package directions.

Combine all ingredients in a large saucepan. Bring to a boil. Reduce heat, cover, and simmer for 40 minutes, stirring occasionally. (If you are adding sausage, add it after the first 20 minutes.) Mash a few of the beans against the side of the pan to thicken the juices and cook uncovered for an additional 10 minutes.

Serve in bowls over rice with chopped onion and chopped tomato for garnish.

Per each ¾-cup serving of beans without sausage:
165 calories; 1.2 grams fat; 27.5 grams carbohydrates; 3.5 grams sugars; 8.8 grams fiber; 9.8 grams protein

Each ½-cup of cooked brown rice: 108 calories; .9 g. fat; 22.4 g. carbohydrates; .3 g. sugars; 1.8 g. fiber; 2.5 g. protein

Sally Squires: Thanks very much San Antonio! And give that this is Fat Tuesday, this recipe couldn't be more appropriate. Thanks again.

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Austin, TX: Can you or any other of your readers suggest some whole grain foods that would appeal to preschoolers? We bring snack regularly for at our co-op preschool. Every snack must have a protein, vegetable/fruit, and a whole grain. I have problems with the whole grain part. Triscuits are the only true whole grain cracker I can find, and I'm not sure that most of the 3 and 4 year olds are eating them.

Sally Squires: You might check out whole-wheat pita bread Austin. There are some mini "loaves" that could really appeal to pre-schoolers. Serve with hummus or peanut butter (barring any peanut allergies in your group of course!)

Ryvita also makes a wonderful whole grain cracker with raisins that I bet would appeal to the younger set. Taco chips are generally whole grain. Add guacamole or mild salsa, maybe a little cheese for that protein.

Also consider making trail mix with whole grains for the preschool crowd. You could use wheat chex, tiny pretzels, slivered nuts, raisins, you get the idea. Let us know how it goes...Thanks!

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College Station, TX: Sally,

After being overweight for the past 20 years, I have lost 70 pounds in a year and a half by switching completely to 100% whole grains (and exercising like mad)!; I never knew before how toxic white flour was to my body. Your advice is right on target. I do have 100 pounds more to lose, but I know that I can do it with these whole grains that keep my insulin and blood sugar levels steady. Whole grains have been the key to my success.

Here are some of my favorite whole grain products.

Triscuits: 100% whole grain crackers, low sodium variety

La Tortilla Factory Garlic Herb 100% whole grain tortillas

Food for Life Ezekiel Bread: 100% flourless and sprouted!;

Good luck to everyone -- Sally, thanks for your excellent column.

Sally Squires: Way to go College Station. You're a prime example of how small changes--and yes, lots of physical activity--can add up big time. Congratulations on that very impressive weight loss. My bet is that you'll reach your goal. Let us know how it goes! Thanks for the tips.

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Dupont: Just to add to Milwaukee's bulgur pilaf recipe: when I was a kid, my mother would make that same recipe every so often, but she would add a little poultry seasoning for flavor. Always tasted like Thanksgiving to me.......and I still keep a box of Bulgur in the pantry when I need a touch of home.

Sally Squires: Thanks Dupont!

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Fairfax, VA: Have you seen the new Thomas Multi-grain English muffins? I bought some to try because they claimed to have 8 grams of fiber. Is this possible? Eight grams is a lot of fiber and other than dumping in a trainload of wood chips, I don't know how they did it. The muffins seemed a little smaller than the regular and listed "whey proteins" a few times but other than that, I didn't notice much about fiber. (Sorry, I'm doing this from memory as I tossed the wrapping.)

Sally Squires: Hmm, Fairfax. I just looked up Thomas' Multigrain English Muffins on the web and couldn't find nutritional info on their site. They could indeed have eight grams of fiber, but they may not be a whole grain food. Whey protein is simply protein from milk. I'll see what else I can find off line...

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Pittsburgh, PA: Do you have, or know where there are, healthy recipes for a crock pot?

Sally Squires: Have you come to the right place, Pittsburgh. Cooking Light magazine has crock-pot recipe book. So do Better Homes and Gardens. There are also 350 Big Taste Recipes for the 1.5 Quart Slow Cooker by Albert Herbert. Also, Crazy About Crock pots: 101 Soup and Stew Recipes by Penny E. Stone. All of these are available at Amazon. Other suggestions out there?

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Gaithersburg, MD: How do you steam oat groats? My biggest complaint is they take 30 minutes to cook on the stove (in my case gas) and have to be watched carefully. If I could put them in my countertop steamer and let them cook that way, then I can do other things (like shave and shower) while my breakfast is cooking. Sure would save me time in the morning.

Sally Squires: Let's see if our previous LPC poster can help. I haven't done this myself.

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Boston, MA: I have started using whole-wheat pasta instead of a regular pasta and the difference is not noticeable. I understand that many nutritionists say to stay away from wheat flour. Is using a whole wheat pasta actually better?

Sally Squires: Whole-wheat pasta falls a bit into the gray area, Boston. It certainly gets the nod from the Guidelines, but not everybody loves it and some brands are white pasta with some whole wheat thrown in. So it's a mixed bag. Also it turns out that in terms of raising blood sugar levels, whole-wheat pasta and regular white pasta are pretty similar. That's because regular pasta is a dehydrated food. The main thing is that if you like whole-wheat pasta, it's a great way to fit in a serving of whole grains. Thanks!

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Waldorf, MD: I have a great suggestion for eating more whole grains - Martin's whole-wheat potato bread. It is so yummy, plus it has 4 grams of fiber and only 70 calories per slice. The first ingredient is 100% stone ground whole-wheat flour. It doesn't have any high fructose corn syrup or partially hydrogenated oils or trans fats either. I buy it at my local Safeway.

Sally Squires: Thanks Waldorf! Sounds delicious and easy.

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Re: Whole Grain Crackers: Kashi makes several varieties of crackers with their "seven whole grains and sesame flour". I love the natural ranch, and honey sesame flavors. I buy them at my regular grocery store in the cracker aisle, which makes one less trip for the busy preschool mom. Thank you for teaching your kids good eating habits so early. Keep it up!;

Sally Squires: Great tip! Thanks.

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Fulton, Md.: in response to the Austin TX request for suggestion for whole grain foods for preschoolers:
I use King Arthur white whole wheat flour and make zucchini bread or banana bread mini muffins. Most recipes have nuts, which aren't allowed at the preschool that my children attend so I grind flaxseed and put in the same amount that was called for the nuts. this has been incredibly successful. I got the ultimate compliment from an 8 year old who said it was the best cupcake she ever had. (it had no icing either)
I don't know if it counts as a whole grain but for some reason most children love frozen peas even if they don't like them cooked.

Sally Squires: Wow! The best cupcake ever! That really is a vote of approval. Thanks much, Fulton.

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Crofton, MD: Ak-mak crackers are 100% whole wheat and have a great light, crispy texture!;

Sally Squires: Great suggestion, Crofton. And they, too, might even appeal to those picky preschoolers. Thanks!

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Washington, D.C.: The McCann's brand of oatmeal is very
good--I like to add toasted walnuts and
dried Michigan cherries (Trader Joe's) to
sweeten. No refined sugars necessary!;
This makes for a very filling, healthy
breakfast.

Sally Squires: Yum. This chat is making me very hungry. Thanks!

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Silver Spring MD: Robin Robertson's Fresh from the Vegetarian Slow Cooker is quite good.

Sally Squires: Thanks Silver Spring. Other suggestions out there?

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Washington, D.C.: Several weeks ago(late Jan.) one poster offered some yummy ideas using Alba shake mix. I asked at my local Safeway and Whole Foods, but neither of them carries it. Any ideas where to find Alba? Thanks!;

Sally Squires: Hmm, DC. I've seen Alba myself in various stores. But I just did a search on Peapod.com (run by Giant Food) and they didn't have a listing for it. I'll have to find it off line unless someone else out there has a source.

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Lubbock, Texas: I am a retired Veteran, and campaigned in the Gulf War of 90-91. I returned home later to become aware of an affected liver disease known as hepC Virus. Is it true that beet juice and beets can work for liver health? I have been on Interferon/Ribaviron treatments three consecutive times and that nasty med does not work for my geno-type being 1A. I am at gd7317-cox.net for any suggestions.

Sally Squires: Sorry to hear about your health problems, Lubbock. Let me contact you after the chat. You might also check out www.niaid.nih.gov

There do a search for hepatitis C.

Also, it appears that there is a new research center funded by NIH in Galveston. Don't know how close that it is to you. It's at the University of Texas Medical Branch and the lead doctor is Stanley Lemon, M.D.

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Norman, OK: I've found a few ways to include whole grains in my diet: throwing barley in vegetable soup, using spelt, rye, kamut flour in homemade bread, tabouli salads, using oat bran rather than oatmeal in the morning, and couscous dishes are a great alternative to white rice for sides. I've found that as I've explored the world of whole grains my food has become more interesting and tasteful - quite the contrary from chewing straw!; Thanks Sally!;

Sally Squires: Those are great examples of wonderful, and flavorful alternatives to straw, Norman. Sounds like you've really got a good thing going. Thanks!

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Minneapolis, MN: I'm mixing Oat Bran into a container of low fat Yoplait for a 10:00 snack.

I'm doing it to get more fiber in my diet.
Is all the sugar in the yoghurt negating any gain?

I suppose I could switch to an unsweetened plain yoghurt, but...

Sally Squires: Most of the sugar in yogurt is naturally occurring, Minneapolis. It comes from lactose, a sugar found in milk and it doesn't do the same things in the body that added sugar does. So you've got a great snack going. And if you like Yoplait, you may love Total yogurt. It should be coming to a store near you soon if it's not already there. I just think it's a whole new experience in yogurt and I have no interest in the company. Just the love the product. Thanks!

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Lexington, Ky.: One of my newest recipe finds to help with the whole grains situation came from a recent issue of Cooking Light. A reader had submitted a recipe for Hearty Pancakes: I imagine you can find the recipe on the web page. The recipe includes cream of wheat, along with all-purpose and whole-wheat flour when you make the pancake mixture. I've been adding dried blueberries too. Yum!;

Sally Squires: That's a great way to get some added whole grains in your diet, Lexington. And today is a wonderful day to eat pancakes for dinner, given that it's Fat Tuesday. Thanks!

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English Muffins: Thomas's has both multigrain and whole-wheat muffins now. I don't recall the fiber counts, but only the whole wheat appeared to be whole grain. I think they are great with pumpkin butter or sweet potato butter!;

Sally Squires: That does sound good. And that pumpking and sweet potato butter is loaded with beta-carotene, which becomes vitamin A in the body. Yum! Thanks!

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Arlington, VA: My teenager has taken to consuming mass quantities of protein and creatine powder. I know that he is taking more than can possible benefit him, but I wanted to know if this can be dangerous.

Sally Squires: This probably isn't the best approach for your teen to build added muscle, though it may be hard to convince him of that given all the hype about it. See if you can get him to eat more milk shakes and smoothies as an alternative. They too are filled with protein. You could even add a spoon or so of whey protein, but at least you'll know what your teen is getting and there doesn't appear to be anything harmful with milk shakes and smoothies except possible extra calories.

You can also check out the latest on creatine, a dietary supplement at IBIDs, a database run by the federal Office of Dietary Supplements at NIH

go to www.nih.gov

then do a search for the Office of Dietary Supplements. You'll be few clicks from IBIDS. Once there, search the peer reviewed literature. That might also help convince your son. Let us know how it goes. Good luck.

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Silver Spring MD: Quinoa has 6 grams of protein and 3 grams of fiber in 1/3 cup, lots of iron and phosphorous, plus 320 mg of potassium. Only 160 calories and 2.5 grams of fat.

And it tastes great!;

Sally Squires: Another vote on this chat for quinoa! Thanks.

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Cubeville, Md.: I'm confused. You mention Fiber One as a good choice for breakfast cereal, but Fiber One is not 100% whole grain. It lists wheat bran, cornstarch, and corn bran in the ingredient list. So, how does it qualify as a whole grain food?

Sally Squires: There's a new formulation of Fiber One from General Mills that does apparently qualify as a whole grain. But generally, you're right, bran is not a whole grain. A whole grain must have bran, the endosperm and the germ to be considered a whole grain. Bran does, however, have a lot of fiber, which is also a good thing. Hope that clears up the confusion, Cubeville. Thanks!

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Atlanta, GA: I like to experiment with soups in the wintertime, and often add in some type of bean as a fiber source:

Curried Lentil Stew:

Sauté medium onion and garlic in olive oil. Add as much curry as you like, I usually do about 1 1/2 tbsp. (will get kind of pasty). While doing this, you should have drained lentils cooking in boiling water. (3-cups:1 cup water to lentil ratio) I usually cook the lentils for about 15-20 minutes. Once they are done, add lentils and the water to the onion/spice mixture. Add diced tomatoes (canned is OK). Let simmer for about another 40 minutes. (if you like the lentils mushy). Taste intermittently to make sure you have enough spice, but don't add salt until the end. I add red pepper flakes and regular pepper to taste. When done, I usually add a little chevre for a kick; low fat sour cream works too. enjoy!;

Sally Squires: Sounds great, Atlanta. And boy is this stew filled with a lot of great nutrition. Thanks much.

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Merrifield, VA: I just got moved into a cubicle from an office (very temporary, but still hard) and they haven't put in the microwave in the kitchen here yet. Frustrating, because I've got some good leftovers at home!; I'm taking advantage of the beautiful weather and walking across the street for lunch.

My new trick (thanks to my friend Jen, for suggesting it!;) is to get or make big salads with lots of veggies and eat them before I eat anything else. After that, I can eat my starch and my meat or fish. It's easier to control my portions that way.

Sally Squires: Thanks Merrifield. Sounds like you've got a very helpful friend. Appreciate the tip.

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Waukesha, Wisconsin: What’s the basics for a well stocked vegetarian pantry?

Sally Squires: Beans, pasta, canned tomatoes and other veggies. Ditto for frozen veggies, but that's not the pantry. Peanut and other nut butters for protein. Nuts. In the fridge, tofu. Low fat and nonfat dairy (unless you're vegan.) Plenty of fresh fruit and veggies. Dried fruit and vegetables would be another option. Canned vegetable broths (or boxed these days.) Oatmeal and other whole grains...The list goes on and on...

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Allentown, Pa.: Hi Sally,
Here's my tip for eating better and not letting your new habits get derailed by Super Bowl parties, bar nights and the like: Bring your own food that others can share.

I offered to contribute a baked ziti, veggie tray and garlic knots to a Patriots party on Sunday because I knew the hosts were more inclined to order a pizza than cook. Well, I love to cook, and it was easier for me than working off a dozen chicken wings the next day at the gym. I made the ziti out of whole-wheat pasta, turkey sausage and low fat cheese. The fancy veggie platter with taco dip (nonfat sour cream as a base) and whole wheat garlic knots (just a spritz of butter) were a huge hit!;

I didn't feel weird because I was eating something different than anyone else, and really, no one had any idea that they were eating healthy food. I stayed on track, and this morning the scale showed a 3lb loss from last week!;

Sally Squires: Way to go Allentown! Thanks.

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Montreal, Canada: We have a Dr. Joe Schwarz at McGill University who writes on foods. He wrote a column on flax seed and for 3 years I have been adding 2 heaping tablespoons ground in my rolled oats after cooking every morning as he advised . My cholesterol and glucose levels are normal , no heart problems( Dad had) , or cancer ( mom had) Of course, I walk too. I am 72 years of age. Really believe in those flax seeds!;

Sally Squires: Sounds like they're working really well Montreal. Thanks much.

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Bethlehem, PA: My "crusade" for whole grains started when my mother taught me about nutrition as a young child. Now, 20 years later, I'm so glad this message has become more mainstream. One great way to add whole grain variety is to use grains you love in different forms. For example, buy whole-wheat berries and cook them as you would cook rice. Toss with olive oil, balsamic vinegar, garlic, and fresh parsley. Add your favorite blanched veggies--I love carrots and broccoli. Sprinkle with a little feta if you like. Makes a wonderful side for any lean meat. Keep eating those whole grains!;

Sally Squires: Yum. Sounds like you really had a smart mother. Thanks!

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Fairfax, Va.: Is there a good nutrition magazine you would recommend?

Fairfax County Public Library

Sally Squires: The American Journal of Clinical Nutrition is fairly technical but has a lot of good stuff. So does the American Dietetics Association journal.

Tufts Nutrition Newsletter is a more consumer friendly source. Hope that helps.

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Tampa, FL: Diet & nutrition guidelines and literature teach us how many calories to consume on a daily basis as well as which food groups these calories should come from. However, for maximum metabolism enhancement, what is the best distribution of these calories throughout the times of day? I've heard that meals should start big with breakfast and get smaller throughout the day, and I've also heard that the meal size should get bigger towards the middle of the day, peak at lunch, then get smaller towards dinner. Any thoughts?

Sally Squires: It's what works best for you Tampa and your activity throughout the day. There's no set rule except trying to find caloric balance--and of course a healthy mix of food. A lot of people like five to six small meals during the day, but that means making sure they stay small. Others prefer a big meal at lunch. Others a big breakfast. But there's no official way to do this--just find what works best for you. Let us know how it goes. Thanks

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Okauchee Lake, Wisconsin: At 50 I've been eating less animal proteins and more plant based ones. I'm concerned about basic nutritional issues in this transition. I have continued to eat eggs and fish, however only once a week or so. I have (and like) the Soy dairy products.

Corvin Frank

Sally Squires: Sounds like you've developed a great plan, Okauchee Lake. Thanks very much.

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Miami, Florida: Is unbleached wheat flour the same the whole wheat flour?
Thanks, Roman

Sally Squires: Nope. It's got to be whole-wheat flour or 100 percent. Thanks.

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Sally Squires: Thanks to all. I'm off to the Diet and Weight Control Meeting at the NIH. It's appropriately called Hold the Bun?

Winners this week is:

College Station, Silver Spring (for the homemade happy meals) Charleston, WV, Wasilla; Delphi

Please send me your postal address and name to leanplateclub@washpost.com Please put winner in the subject line. Until next week, eat smart and move more with the Lean Plate Club. Thanks!

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