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.
Washington Post columnist Sally Squires
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Sally Squires has covered health and nutrition for The Post since 1984. She holds masters' degrees in nutrition and journalism (both from Columbia University), is co-author of "The Stoplight Diet for Children" and covers heart disease, cancer, psychology and many other health topics in addition to nutrition. She usually eats a salad for lunch, sits unluckily close to the Health section's legendary cookie depository and (for this phase of her ongoing battle of the bulge) swears by "The Firm" series of exercise tapes.
Health section editor Craig Stoltz will join Sally sometimes. Stoltz
has none of Sally's impressive credentials but labors under a decade-long medical directive to control his weight and eat wisely, takes a statin to lower his blood cholesterol and keeps track of everything he eats on a Palm handheld computer, a fact most of his acquaintances no longer find interesting.
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A transcript follows.
Editor's Note: Washingtonpost.com moderators retain editorial control over Live Online discussions and choose the most relevant questions for guests and hosts; guests and hosts can decline to answer questions.
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Sally Squires: Welcome to the Lean Plate Club. Happy Spring! The weather is improving for more outdoor activity. New foods are creeping into the market and positive thinking and building self confidence about instilling healthy habits are just one of the topics up for discussion today.
In today's Lean Plate Club e-mail newsletter (which should be in your electronic in-boxes now if you're a subscriber to this free service; if you're not, you can sign up at www.leanplateclub.com ), you'll find some links to top ranked exercise videos to help firm and tone and a link to Hula Weekend, a DVD that won Self magazine's best dance video for 2005. You'll also find links to healthy recipes for a Greek Easter feast and more great tasting, healthy meals that also won't take a bite out of your wallet. One from Woman's Day magazine costs just $1.29 per serving.
Got a favorite exercise video or DVD that you can't live without? Discovered a new food find or a healthy great tasting recipe? Tell us about it and one of these items could be yours:
Small Changes Big Results by Ellie Krieger
I Hate the Gym by Jessica Kaminsky
Apples & Pears: The Body Shape Solution for Weight Loss and Wellness by Marie Savard
The Rugged Walker by Patricia Kirk
In making this offering we are not endorsing any of these volumes. It's merely a way to show you the wide range of information available as you work to instill the healthy habits that will take you to a healthier weight.
Winners are announced at the end of each chat.
Now on to the chat:
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Pinckney, MI:
I finally found the Fage Greek yogurt you've raved about and I love it BUT I noticed it doesn't say it contains "active yogurt cultures" that I've read are the very reason for eating yogurt. Do you know, DOES it contain active cultures? Thanks for your help, always enjoy reading the chat!;
Sally Squires: Glad you have had the chance to taste this wonderful yogurt, Pinckney. FAGE Total Greek Yogurt, a traditional Greek yogurt, does indeed contain live active cultures, specifically: Streptococcus Thermophillus and Lactobacillus Bulgaricus, according to the company web site, which notes that these cultures remain active until the expiration date and offer positive health benefits.
Total (pronounced to-TAHL) comes in nonfat, low fat and full fat versions. It contains no flavoring or gelatin as many American yogurts do. And it's really a creamy, wonderful taste. (Can you tell I just finished eating some?) And no, I have no financial interest in the company.
For those who can't get this in their supermarkets, it's going national soon, according to a company spokesperson. Or you could also get a yogurt maker (about $30) and start making yogurt at home to get a similar creamy taste.
Thanks!
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Atlanta, GA 30305:
Sally, thank you so much for the article today. I think it's exactly what I needed to see. Last year, I lost 30 pounds and was running 3-5 times a week and felt great. And then I went through all these life changes (new job, engagement, moving 1000 miles away) and I've gained back 40 pounds and feel absolutely awful about myself these days. Recently, I'd been trying to get back on the wagon, so to speak, but it's been difficult and last night I caught a glimpse of myself in the mirror and felt hopeless and like I couldn't do it. But having read today's article, I realize there's no reason I have to feel that way. I did it before, one pound, one day, and one decision at a time. I've already proved it to myself once. Now all I need to do is find some sort of support (I need in person support but am not sure where to find it. Any suggestions?). I just wanted to say thanks for reminding us that baby steps can be the key to the bigger picture!;
Sally Squires: You can check in with us any time, Atlanta. We're always here to listen and cheer you on. Also, you might recruit a friend either locally or long distance to check in with via e-mail. TOPS (Take Off Pounds Sensibly) is a national, organization that has lots of local chapters and you might find a buddy there too. Membership runs about $20 a year. We've also talked from time to time about setting up LPC buddies...Maybe that's something we ought to think about.
Good luck with your efforts. Remember, you've done it once, you CAN do this again. Let us know how it goes. Thanks!
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Northern VA:
Sally, is there an RDA for Omega-3s? I see they are also showing up as supplements in other foods, such as cereal. Has anyone noted whether it's possible to get too much? Thanks for helping us to make sense of all of these issues.
Sally Squires: No RDA specifically for omega-3s, Northern Va., although the National Academy of Sciences set adequate intake levels for some related compounds. This gets really complex--inside the belt was I like to say--but the bottom line is that if you eat two servings per week of seafood you should get all the omega-3s you need. Hope that helps.
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Chantilly, VA:
I have a relaxed view of getting good food into my two kids (ages 4 and 8). I try to serve at least one fruit or veggie with each meal. Mealtime is a fun, family event (when time permits). I've been known to make food faces out of just about anything (tomatoes and carrots taste better when they are ears and teeth!;) I'll bring out a bunch of cut up fruit for an outside snack and all the kids in the neighborhood will dig in...our garage has been the gathering point ever since I put a dispenser of water in the outside fridge along with some paper cups. Also, cookies, candy, chips, ice cream, etc. are not forbidden or kept out of reach. I don't make a big deal out of "good vs. bad" food and the kids don't ask for junk constantly or try to sneak candy (as some of their peers do). We also have the "one bite rule" in our house. If I make something new or that they haven't tried they each have to take one small bite (they still complain, but this has greatly increased the variety of food that they will eat). Good luck and happy eating!;
Sally Squires: Sounds like you've got a great, relaxed strategy going Chantilly. Keep it up and thanks for the tips.
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Cincinnati, Ohio:
Thanks so much for your article today, Sally!; I just wanted to get your opinion on online support boards like the one available on SparkPeople.com and others?
Sally Squires: I haven't used Spark People myself, although I have a colleague who has and likes it very much. The first year we ran the Lean Plate Club Holiday Challenge we offered some message boards that participants seemed to like a lot. Other experience out there with Spark People--or other similar message boards?
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Fairfax, Va.:
Sally,
I am a 54-year-old Caucasian female and have recently learned that my total cholesterol is 273, HDL 50, LDL 191. I tried Lipitor for 3 weeks but didn't tolerated it well. I'm attempting to lower my cholesterol by seriously controlling my diet. I have eaten a fairly healthy diet over the years but have been known to enjoy cheese and desert. Do you have any suggestions?
Terrell Alford
Sally Squires: Those are serious numbers, Fairfax. And you're absolutely right to pay close attention to this problem. First, I hope you're working closely with your physician. If Lipitor didn't work, there are a number of other statins that may be worth trying, but that's something that only you and your physician can figure out.
Check out both the Pritikin plan and Dr. Dean Ornish's books. They are extreme, but it sounds like you're going to need to take some major steps if statins are not working. Also ask your doctor about alternatives to statins. There are a number available.
And if you're overweight, you want to make a very serious effort to drop pounds safely but steadily. That will also help to lower your blood cholesterol. Exercise is also a great addition. If you do enough--and we're talking a lot--it can help raise HDL a little, which would be very good for you in addition to lowering that LDL.
Consider asking your doctor also for a referral to a registered dietitian. Or check www.eatright.org, the American Dietetics Association web site. Talk on the phone to any dietitian you consider and make sure that they are skilled in cholesterol lowering. Other books to check out are Ron Goor's who also has a series on lowering cholesterol.
Good luck with your efforts. Do stay on top of this and let us know how it goes...
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Springfield, VA:
Just wanted to say I enjoy the chats and along with this one and the cooking chat with Kim, I am finding lots of new recipes/ideas for healthy eating. I just wanted to make a comment that is a simple way to eat better even if you don't have time/energy. I have been making oatmeal in the morning at work and like the instant flavored but 1 pack usually isn't enough. Instead of using 2 packets, I've started using 1 and then some spoonfuls from the canister of regular instant oatmeal. I get enough to fill me up and enough flavoring but not all the added sugar that comes with it. A simple idea but I feel pretty good about it!;
Sally Squires: Very simple, but also clever. Just the kind of thing we like to know about on the Lean Plate Club. Thanks much Springfield.
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Arlington, VA:
Since you brought up the Total yogurt, what's the quick list of places in the greater DC area that carries it? I haven't seen it lately, but if you know of a good source in VA (or DC... or even MD) I'd like to know.
Sally Squires: I've seen it at Trader Joe's in Alexandria and Bethesda, at Yes! natural food stores, at Brookville Market in Cleveland Park in the District. (Yes, I often go far and wide in search of new foods for the Lean Plate Club. It's one of the perks of this job...) You might also check out
www.fageusa.com/products.html
for more sites...
Other sources of this yogurt out there?
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Strafford NH:
My 13-year-old son loves certain veggies and fruits, these I always keep on hand (broccoli, raw carrots, canned green beans, single serving apple sauces, apples, grapes and oranges). He'll eat veggies in soup, with tortellini, etc. so I add veggies to all those favorites. At dinner we compare how many fruits and vegetables we've eaten that day, we call it our 5 A Day count. It also helped that his pediatrician asks him how many servings of fruits and veg's he eats per day and how much milk he drinks. The ped told him it was very important and he took it seriously.
Sally Squires: Great suggestions Stafford. And by engaging your son in this effort, you're really getting him started on some wonderful healthy habits for life. Congratulations!
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Vista, CA:
Comment I encourage my kids to eat better: The way I get my children to eat more fruits and veggies is to ask them what their favorites are and purchase those for them. Also educating them about eating a rainbow assortment of fruits and veggies. I allow them to eat up to 2 tbsps of nuts at each meal. Mix nonfat yogurt with processed frozen fruit, it turns out like ice cream.
Sally Squires: It does take on that really creamy consistency, doesn't it Vista? And good for you for enticing your kids in the process. Another strategy is to read through cookbooks with your kids and get them to choose some things they'd like to try...Thanks!
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Columbus, OH:
The Weight Watcher's web site is a great place to find support on the bulletin boards, and it is free, just have to register. I suggest joining a group that you check in with each day. It is a great motivator. You don't have to be a member of WW for this, either.
Also, the poster that was looking for support mentioned they used to run. Well, Runner's World magazine has a web site, which also has support boards. And, the local running shoe/apparel store will have information about local running clubs that might be fun to join for support. You don't have to be a serious runner, it is for fun.
Sally Squires: Those are valuable resources, Columbus. Thanks very much.
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Washington, DC:
I read an article recently about a food researcher who has devised a diet based on food volume, with the denser foods of course being the more calorie-laden and least filling. However, I can't for the life of me find the article in the Post archives. Can you recall it?
Sally Squires: I sure can. You're talking about Volumetrics, by Barbara Rolls, PhD., a well-known researcher at Penn State. We've featured her latest tome: Volumetrics Eating Plan as a give-away on previous chats. It's got a lot of great stuff in it.
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Washington, D.C.:
Hi Sally!;
Your article on positive thinking really hit a chord with me. About 18 months ago I, like the poster from Atlanta, was catching glimpses of myself in the mirror and hating what I saw. One night I had a dream that I could feel my hipbones when I placed my hands on my hips (even though, during my waking life, this was a far cry from reality). I woke up and thought, why -shouldn't- I be able to lose enough weight so that I can feel my hip-bones again, if I put my mind to it? I realized I just needed to come up with some concrete steps that I could actually see myself doing, as opposed to just vaguely telling myself "I have to start eating healthier" or "I have to start exercising more." I came up with a plan then and there to do several things differently, starting the very next day: walking to a Metro station that was one station away from the one I normally went to; drinking water instead of juice with my meals; having a healthy snack such as nonfat yogurt in the afternoons instead of hitting the vending machine; not stuffing myself silly when I came home from work every night, but eating a more modest portion of dinner and being more mindful of what I was eating, etc. These were all small changes that I could easily live with, but together they had the effect of helping me to lose 30 pounds, which I have kept off for over a year, and to instill better habits. And I can feel my hipbones, just like in my dream. The most powerful tool you have in your battle with food, or any other addiction, is your mind.
Sally Squires: Way to go, DC! Congratulations. And you offer a really powerful reminder that reaching a health weight has more to do with what we eat or how we move, but also how we think, plan and strategize. Thanks again.
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Washington, DC:
I don't have a favorite exercise DVD or video, but I do have a favorite class!; The cycle (aka spinning) classes at the area Gold's Gyms are fabulous!; Upbeat music and inspiring instructors make the 45 minute, high calorie burning work out fly by. It's a great energizing way to start your day, and really shapes up hips and thighs.
Sally Squires: Thanks DC. And we're going to assume that you don't work for Gold's, right?
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Gaithersburg, Md.:
Thanks for your columns, Sally.
My question is about the 60-90 minutes a
day needed to "maintain or lose" weight.
Why is it the same recommendation to
maintain weight as to lose it? It seems
like you would just continue burning more
and more calories rather than maintain
your weight, if that time caused you to
lose weight in the first place.--Renee
Sally Squires: This question has been debated a lot by scientists. The reason they came up with the 60 to 90 minutes is in part based on data collected by the National Weight Loss Registry--a database of several thousand successful losers who have shed at least 30 pounds and kept it off for at least three years. People in the registry generally report getting at least an hour a day of pretty vigorous activity.
Also, when you lose weight, you also lose muscle mass. It's just a sad fact of life. Since muscle burns more calories than fat, it means that metabolic rate declines a bit. So that exercise not only helps preserve and build muscle, but helps compensate for the lower metabolic rate that most people who have lost weight experience.
Hope that helps. Thanks for asking.
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Harrisburg, PA:
Sally and LPCers, please help!; I need some motivation … I dropped 15 lbs and 2 BMI points in 3 months between December and January, and have since leveled off at a 25 BMI - OK, but I know I can do much better. I haven't been exercising, been very tired through the day, and am just now breaking a the cold that has been plaguing me for the past two weeks. But there is oh so much Easter candy around the house right now, and cooking after work is such a chore since I've been so tired!; I am just thankful that I have only put back 2-3 of the pounds that I lost earlier this winter. I think the first step is to start exercising again, right?
Sally Squires: Ok, Harrisburg. First thing. Collect that Easter candy right now. Put it in a plastic bag and at the very least, throw it in the freezer. That way you will have to thaw it (and presumably think) before you mindlessly eat it.
Now...congratulations on the lost pounds. That's really great. But it's clear that you are now teetering in the a bit of the danger zone. So consider that your healthy habits are not fully in place.
Sorry about your cold. Are you feeling well enough to get outside and walk a little? If so, make arrangement this afternoon to take a walk after work or after dinner today.
Don't worry about cooking if that seems too challenging. But do stock up on some healthy food. Maybe you want some soup. Maybe it's a take out roasted chicken. Maybe you just want to get some entrees in the frozen section. Doesn't matter, just get enough to get you through to the weekend. And then because it's Easter, grant yourself some license to feast on Easter, within reason of course. Then give away (or throw out) the rest of the Easter candy and start fresh next Monday with one eating and exercise goal that you can make today. Go slow. Ease back into this. Get a buddy or partner, or report back here next week. Doesn't matter just start planning to get back on track...You can do this! Hope you feel better soon.
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Re: spin class:
I can't speak for Gold's as I don't care for the place, but I will second that person's recommendation for spin (cycling) classes. I go twice a week and it's the best cardio workout with the smallest injury risk that I've ever found. Get yourself some cycling shoes, padded cycling shorts, and don't forget your water!;
Sally Squires: That's another vote for spinning classes at Gold's. Thanks.
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Silver Spring, MD:
I have a follow-up question on the 60-90 minutes of exercise. If I keep track of steps with a pedometer, how many steps do I need to meet the 60-minute mark? Thanks.
Sally Squires: If you're trying to lose weight--or maintain it--the goal is to aim for 10,000 steps (or more) per day. You can learn more at www.americaonthemove.org. By the way, that's equal to about 5 miles. Figure 10-15 minutes per mile as a very good pace.
Thanks!
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Baltimore:
I want to lose 20 lbs. this year. To get started, I bought a bunch of frozen dinners (Lean Cuisine, etc.) that have between 250 -350 calories each. It is a real wake-up call to see the size of these portions. The quantity of food is much less than what most of us eat for dinner. I find I'm satisfied but nowhere near full after eating one, and that feels good. I re-training myself to eat smaller portions at every meal, and I've lost 5 lbs so far.
Sally Squires: Way to go, Baltimore. And yes, aren't portion sizes sobering? Some experts have told me that they advise people to keep one or two of those plastic dishes and use them for other meals to stay on top of portion sizes. It's kind of a clever idea...Thanks!
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New Carrollton:
One of my absolute favorite recipes:
Red Beans and Rice:
1 lb dried red (kidney) beans
1/2 lb smoked sausage (Healthy Choice turkey sausage is good)
1 onion - chopped
garlic - we use A LOT
chopped parsley
salt to taste
Tabasco to taste
Soak the beans overnight, then drain and cover with fresh water. Boil. Sauté the sausage then add it to the beans - reduce to a simmer. Sauté garlic and onion in pan left from sausage. Add to beans. Add parsley, and Tabasco sauce. (Worchestershire sauce is also really good in this) allow it to boil until the beans are soft. Adjust seasonings and add any necessary salt (if you use salty sausage this generally isn't necessary).
Serve with hot brown rice.
(recipe adapted from www.tabasco.com)
Another food find lately is a cookbook:
A Taste of Cuba by Linette Creen
which has some tasty recipes that provide some nice variety because most of us don't eat a lot of Cuban food.
Sally Squires: Yum! And those beans are so loaded with flavor, protein, fiber and complex carbs. Thanks much, New Carrollton.
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Washington, D.C.:
I have a somewhat bizarre concern -- a few months ago I went from being a "normal" size -- 5'8", 150 -- to being a bit smaller. I lost 5 pounds, several inches and almost a clothing size. I was happy with my progress, all had by healthy eating and exercise, but didn't like the way it physically felt to be thinner. I didn't like to feel my hipbones!; And I was definitely not unhealthily thin. Any tips on how to adjust to the physical sensations of weight loss? I've asked a few friends about this and they like the thinner feeling. Is it unusual that I didn't?
Sally Squires: Body image is a very interesting topic, DC. You might check out Body Traps, a volume by Judith Rodin, PhD., of the University of Pennsylvania for more. Anybody else out there experience this feeling?
Thanks.
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Raleigh, N.C.:
sally, I DON'T work for gold's but, like the previous poster, can endorse spinning classes as a great addition to a workout routine. I started adding in spinning about two months ago in my quest to keep my exercise routine varied (so I don't get bored) and challenging. in any given week, I’m likely to use the treadmill, take a spinning class, take a step class, lift weights on my own and take a class called body pump (a high rep, relatively low weight work out class with great music and high energy). as a result I’m rarely bored and on occasion actually look forward to hitting the gym!;
Sally Squires: I've only taken a spinning class once, Raleigh, but can second your enthusiasm for it. (Since I've been working on a book about the Lean Plate Club, I've been working out mostly at home for a while and also love the stationary bike, even if it's a clunky older model compared with those sleek spinning bikes.) Thanks for the feedback.
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Ann Arbor, MI:
Hi Sally!; I'm commenting on the person asking about exercise minimums for weight loss/weight maintenance.
I am a participant in the National Weight Control Registry, for one reason: my best friend is trying so hard to lose fat, and no matter what she does, her weight never changes. However, -I- have lost 30+ pounds over the last two years and I am keeping it off.
If I had to name a single "secret," it would be EXERCISE -- tough, aerobic, heart-monitored exercise, running or cycling. However, right now 35-45 minutes a day seems to be keeping the weight off.
Part of being a NWCR participant is knowing that I'm being monitored. It informs my food choices (VERY little "cheating") and encourages my exercise regimen.
Exercise is absolutely essential. Maybe not an hour each day -- it varies by person, of course -- but you cannot lose fat otherwise.
At least 25 minutes in your target heart zone, 35 is better, 45 probably best.
Just my 0.02. -And mind personal differences-!;!;!;
Sally Squires: That's a very weight two cents, Ann Arbor. Thanks very much for chiming in. My theory is that so many of lead such sedentary lives that what we really crave is activity--except that our work schedules and commutes and modern conveniences are engineering out that activity. So what do we do? We reach for food or drink which is far more accessible, but just works against us.
From what experts tell me, I think we're going to see a lot more about boosting physical activity in creative ways. Thanks again and continued success with your efforts.
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Clarendon, VA:
I'm always on the lookout for filling, healthy, and most importantly sweet (but not sugary!;) snacks. An invention I came up with lately is as follows:
Cut up one granny smith apple into bite size pieces, put in a bowl.
Sprinkle a little splenda and cinnamon (about 1 teaspoon of the mixture is enough) on top and mix.
Microwave for 1.5-2 minutes.
Stir in about half a cup of low-fat vanilla yogurt.
It's almost like apple pie a la mode!;
Sally Squires: Yum, sounds great, Clarendon. Here's mine: frozen peaches or cherries (unsweetened.) Thaw slightly. sprinkle with a little slivered almonds. Add a dab of whipped cream. Enjoy!
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Help Me:
Somebody brought in donuts today (nobody here ever brings in food) that makes it a treat and so I want one, but then it will open my donut "kettle of fish" so I must resist - quick somebody distract me.
Sally Squires: Take a deep breath. Slowly let it out. Do it again. Slowly let it out. And also step away from the donuts. How about a walk around the block or the office? Alternatives: split a donut with someone. Or have one--just one, mind you--and then take a longer walk.
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Alexandria, VA:
I just wanted to comment on some great exercise videos. I recently became addicted to using them--so much easier than the gym, especially in the winter!; My favorite instructor is Kathy Smith, but I prefer "Functionally Fit" and "kickboxing" by her the most. I don't like very "dancey" videos that require a lot of coordination, but I don't want to get bored either!; I am also a big fan of the Firm series. They combine weight training and aerobics for a great total body workout, but they do encourage you to buy their "fanny lifter." But if you have an exercise step that can go to from 6 inches to 12 or 14 inches you'd be fine.
Sally Squires: Craving exercise is the addiction that we want to foster. So these are great suggestions. Thanks Alexandria.
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Arlington, Va.:
You recommend 2 servings a week of seafood to get enough Omega-3s but many health professionals recommend no more than 1 serving a week to avoid heavy metal build-up. Any other ideas?
Sally Squires: Actually, the American Heart Association and the 2005 Dietary Guidelines both recommend two servings of seafood weekly. And yes, mercury is a concern with some fish. (You can find out which ones at:
www.cfsan.fda.gov/~dms/admehg3.html
Other sources of omega three fatty acids are flax seeds, cantaloupe, mungo beans (a type of Indian bean) and many more foods.
Hope that helps. Thanks.
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Riverdale, MD:
Easiest recipe on the planet (and I don't really care for squash - believe it or not):
Julienne strip some green squash (leave on skin)
Add extra virgin olive oil
Season with McCormick Greek Seasoning
Wrap in foil and bake/grill. YUMMY!;
Sally Squires: Sounds really easy and delicious. Thanks!
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Fullerton, MD:
I was well on my way to getting into a good routine of exercise with my rebounder and exercise bike when we had a fire in our basement. The equipment wasn't damaged, but we had to move to an apartment until the house was made livable. I happened upon Leslie Sansone's walking tapes (DVDs). They managed to keep my enthusiasm and routine for exercise. Not much in output at the start and I was able to do it in the small confines of my apartment.
Sally Squires: Because Leslie Sansone tapes have been frequently mentioned on this chat, I recently bought one and thought it was great. In fact, one LPCer who successfully lost quite a bit of weight, swears by them because they easy, fun and convenient. Very sorry about your fire, Fullerton.
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Washington DC:
To the poster who didn't like the feeling of being thin --
I have also experienced this. I used to have a pretty big "pooch" on my lower abdomen, and when I lost weight and it was gone, it felt very strange. Particularly when I would try to sleep - I would roll over in bed and not feel my tummy, and it would be strange.
Of course, that doesn't mean I'd rather go back to being heavier!; (And it gets les strange with time).
Sally Squires: Thanks very much for the additional feedback, DC. Hope the poster is reading.
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add-ons to the frozen lean cuisines:
Those little frozen dinners don't fill me up, either, so I supplement them - with a leafy green salad that's usually made up of mixed greens, red bell peppers, maybe a slice of avocado (good fat!;), some tomato, cucumbers, broccoli…there's a salad bar in the little deli of the ground floor of my office building, so it's easy to go throw together a salad to go with my little frozen lunch. Avoid the heavy items like cheese or creamy dressings, and I can usually keep the price down to a little over a dollar, since they price by weight. These salad/hot food bars are all over the place in DC. While I don't want to be stuffed, adding the salad keeps me away from that 3:00 candy bar.
Sally Squires: Supplementing with healthy salad, which is a high volume, low calorie food, is a great way to feel full--and get plenty of good nutrition. Thanks!
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Vista, CA:
This is the 1st day I have used this forum. I have been receiving the email for about 6 months. I really enjoy the articles. This is the 1st time I have heard of the yogurt you mentioned. Does it come in plain non-fat or is it flavored? (Vista is in North San Diego County)
Sally Squires: Welcome, Vista! So glad you enjoy the LPC e-mail newsletter. It comes in plain and some comes with a little bit of honey on the side. Boy, is that one delicious. But it's also full fat. Total is going national, so you should be able to find it out your way soon, likely this month according to the company. Thanks.
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Atlanta, GA:
Hi, Sally. I'm also on the National Weight Control Registry after having lost 81 pounds, and wanted to echo what the previous poster said about exercise. Unless I'm out of town on travel at a place where I can't get to a weight room, I do 80 minutes on the treadmill every day for what comes to 764 calories and 6.05 miles. Whenever it seems to easy, I leave the time the same, but kick the top speed up another 0.1 mile. For losing the weight, I did the same amount of time (plus weights at the gym once a week), but at lower speeds. Now, I'm not trying to lose as much as maintain, but I figure keeping the same regimen gives me a margin for error, a really good habit, and a better chance of thinking it makes more sense to take the stairs or park a little farther out. After my 6 mile morning every day, nothing else seems that tough.
Sally Squires: Wow! Very awesome, Atlanta. Congratulations on those 81 pounds. Very very impressive. Thanks for weighing in!
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Watertown, MA:
Sally, another way to "supplement" frozen dinners, particularly with the saucy-pasta ones, is to also heat up any variety of frozen veggies, and dump the Lean Cuisine (or whichever) over the vegetables!;
Sally Squires: Great idea, Watertown. Thanks.
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Arlington, VA:
Since you mentioned the exercise bike, I was wondering how you maximize calorie burn on it? How long do you usually go for? I've been doing it lately as my main form of exercise (much cheaper than the gym!; and good for when it was cold out), but feel like maybe I could be getting more out of it. Thanks!;
Sally Squires: I generally spend about 30 minutes on it, although sometimes I'll rent a movie and ride through it. (The sitting can get a little tender, however, for that length of time, so you may want to break up the time.)
Increase resistance every few minutes is one way to get more out of the bike. Or increase speed. Or both. I also sometimes listen to books on tape or read the newspaper. You know get two things done at once. Hope that helps. Thanks.
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Silver Spring, MD:
I am a healthy weight, and I always have been. So, I need 60-90 minutes a day to maintain that weight? I don't do that now, and I have been the same weight the past 15 years.
Sally Squires: Nope, not necessarily, Silver Spring. Those 60-90 minutes are aimed at people who either want to lose weight, or have lost weight and want to maintain it. However, let me add, that with age, we all lose muscle mass, which slows metabolism. So at some point, nearly everyone faces a few unwanted pounds. But you may be one of the lucky ones who is in very good metabolic balance and never has to worry. In that case, 30 minutes daily will be great. Thanks.
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Anytown, USA:
Just a comment in support of no "forbidden foods"
with kids. As anyone with more than one kid
knows, while one child may have a "take it or
leave it" attitude with sweets and junk, another
may desperately seek them at every turn.
Encouraging healthy foods is a universal good,
but completely denying some of the bad stuff will
only turn some kids into obsessive maniacs for
junk food, especially as teenagers!;
Sally Squires: Well said, Anytown. Thanks!
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Philadelphia:
I second it on the WW boards. I'm a member, and I post and check in every day. I don't think I could have lost 24.6 of my 30 lb. goal without the support of those wonderful people. I love how it encourages accountability: I started a thread called "Exercise Confessional" in which people can talk about their goals, victories, struggles, etc. with exercise. When I post what I am going to do for exercise that night, I do it, because I know I will be checking in the next day.
Sally Squires: Thanks for the feedback, Philly. And let's note, that as a previous poster mentioned, you only have to register for these boards, you apparently don't have to join WW. Thanks.
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Arlington, VA:
New food find: Quinoa. I have recently added quinoa to my diet as a substitute for rice in stir-fry dishes or pasta in soups. It's very affordable in the bulk sections of health food stores, and much healthier than white rice and white-flour pasta. There are some great recipes featuring quinoa in the Moosewood Restaurant (Ithaca, NY) vegetarian cookbooks too.
Sally Squires: There are indeed and quinoa is a whole grain. It's a great food to eat. Thanks much Arlington.
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Chicago, IL:
What do you recommend to get in a good home cardio workout (30-40 minutes)? I don't have room for a treadmill or elliptical (low ceilings in basement), and it's not always feasible to get outside.
Sally Squires: I love exercise tapes, Chicago. There are so many possibilities that you need not ever get bored. And if you get a small step, you can really get a great workout. If you want to go the machine route, then a stationary bike may fit your needs or a rowing machine. Hope that helps. Thanks.
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Tavares, FL:
Hi Sally: Really enjoy your weekly newsletter. I miss the Health Section of the Post. My favorite video is Charlene Pickett's, Serious Curves. Less expensive than the gym and does a great job.
Sally Squires: Thanks much for the suggestion Tavares.
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Cholesterol meds:
My mother had to go on 4 different combinations of drugs before she found one that worked. Keep plugging away!;
Sally Squires: There you go. Glad to know your mother got it under control. Thanks!
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Re: Sparkpeople:
I'm a member (though not active at the moment) of SP. I think it's a great website, but wasn't too impressed with the setup of their boards. Sometimes they're a little difficult to read and find new information on. But the people on them couldn't be nicer and the SP staff is fantastic and very open.
Sally Squires: Very helpful feedback. Thanks.
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Cottonwood, AZ:
Besides participating in these chats, I also frequent the message board found at Chef Kathleen Daeleman's Website.
I find the philosophy there is very much in line with the LPC way of thinking. Plus the people there are very friendly an helpful.
http://kathleendaelemans.com/eve
Sally Squires: Great suggestion. Thanks!
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Omaha, NE:
I simply love the Richard Simmons tapes. I love the oldies tapes the best I think, but he is so energetic that all of his exercise tapes are great.
Sally Squires: We're getting quite a list of favorite tapes. Thanks much.
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NYC:
I have a friend that constantly turns to food when she is stressed or emotional. I am not sure how to help her find another outlet for that stress. Do you have any suggestions?
Sally Squires: Sounds like you are a very good friend, NYC. Here's what one expert told me: eating is an oral activity. So if people who turn to food for emotional reasons can substitute something else that is also oral it can help. One activity: if you're willing, tell your friend to call you when he/she feels the need to eat. It might really help. Other possibilities: fill a cookie jar with a list of nonfood related things to do. Instead of reaching into the real cookie jar, reach into the one with the slips of paper and do those activities. Could be take a walk. Could be take a bath. Could be read a book. Could be do a little house cleaning. You get the idea... Let us know how it goes...
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Washington:
Some suggestions for the person recovering from a cold for food to keep on hand -- good for when you don't feel like/ or can't/ cook
Veggie burgers -- keep in freezer. Instead of buns, use small sized whole-wheat pita bread (you can freeze that too). I like to add fresh spinach (instead of lettuce) and salsa.
Whole wheat tortillas -- fill with fresh veggies (mushrooms, spinach, whatever), spread a little white bean spread or goat cheese on each tortilla, and make a healthy quesadilla. Heat in a frying pan (you don't need oil) on either sides, or bake in the oven for 5 min or so. Eat w/salsa.
Tofu and brown rice -- keep extra firm tofu in the fridge. Slice it into 1/4" slices and fry in a little olive oil, about 6-8 min per side. Keep ready-made sauce on hand (like black bean sauce, etc -- Trader Joe's has a good selection), and pour a little sauce on the tofu, and heat through. Eat with the brown rice.
Sally Squires: Great ideas in the true supportive spirit of the Lean Plate Club. Thanks!
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Falls Church, VA mom:
I wanted to share what I plan to do this spring to get my family outdoors and moving.
I am going to keep a calendar to plan outdoor activities into our schedule. Each week, we will pick one (or more) outings for the weekend to get us out of the house, exercising and enjoying the fresh air. Writing the activity on the calendar makes it an "appointment" and will encourage us to make the time to get outside and moving. (And, hopefully, introduce us to some new places/activities in the process.)
We will take turns choosing which activity in which to partake. Yes -- even the two-year old!; Last weekend, he chose visiting the Mickey Mouse statue display down at the Reagan Building (part of the Cherry Blossom Festival/Disney's 75th anniversary, I believe). We parked the car about 6 blocks away, and got a good walk in. Our son got a bit more fun exercise climbing on the statues!;
Sally Squires: Way to go Falls Church. Sounds like you're going to have a great, active time. Thanks!
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Washington, D.C.:
Just wanted to recommend a cookbook that people might like. It's called 'The Roasted Vegetable' by Andrea Chesman; has a lot of great recipes for veggies in the oven rather than on the stove or in the microwave. They come out with a really rich, delicious, deep flavor. The book has unusual recipes for usual things (the yummy roasted butternut squash soup has coconut milk and lime juice in it) as well as recipes for unusual things, too, like kohlrabi.
I personally think the author uses FAR too much oil in most of the recipes, but I've found that by pretending she means teaspoon when she says tablespoon, the recipes come out very well.
I made some baked sweet potato fries last night (one large sweet potato cut into wedges, 2 teaspoons olive oil, 1/2 teaspoon cumin, 1/4 teaspoon salt, 1/4 teaspoon pepper, 1/8 teaspoon allspice, baked at 500 degrees for 15-20 minutes) that came out DELICIOUS and would have easily served two or three as a side dish.
(And no, I'm not related to the author or publisher in any way.)
Sally Squires: Thank you very much. And look in next week's Lean Plate Club for more on roasted vegetables.
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Anonymous:
Re: Sally's response to Atlanta
I think having LPC buddies is a great idea!;
Sally Squires: That's one vote...We will investigate this more. Thanks.
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San Diego, CA:
I encourage my 4-year-old son to stop eating when he's
full, especially since it took me years to not feel guilty for
leaving food on my plate. My mother employed both the
'starving children in China' and the 'no dessert' strategies.
Occasionally, he will eat only a small amount of his
dinner and then say he's ready for dessert. What's a good
response that won't make dessert seem like a forbidden
pleasure?
Sally Squires: One strategy is to make desserts something healthy so that it doesn't matter if your son skips some of the main course and goes for the dessert early. Good choices: fruit in all varieties; puddings (made with skim milk); a "banana split" made with yogurt (not frozen), nuts and maybe even a few chocolate covered soybeans. Pumpkin pie is another great option and if you put the filling in small ramekins without a crust, he'll get less of the fat.
The point is to offer a selection of healthy foods, let your son dish them out--studies show kids give themselves smaller portions than adults do--and show him healthful eating by doing it yourself. Those are some of the things that I learned in writing the Stoplight Diet for Kids. Thanks.
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Tavares, Fl:
How do I get to the online discussion. Also I receive the newsletter too late on Tuesdays to know what the discussion is. Is this the fault of my ISP? thanks for responding. Trudy Morris
Sally Squires: Sorry you are having this problem, Tavares. Contact me after the chat at leanplateclub@washpost.com and I'll help you get this straightened out.
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Philadelphia:
Treat suggestion: FF Vanilla Yogurt with Kashi GoLean (not the GoLean Crunch) mixed in. It has the taste and texture of Rice Krispie treats when they are being mixed in the bowl (in my opinion, the best time to dig in). A reasonable facsimile, except it's much better than the actual Rice Krispie treat, because it's dairy and has fiber!;
Sally Squires: Yum! Thanks.
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Boston, MA:
Hi Sally,
I've been a long-time lurker on your chat, and I love it, although I've never submitted a question before. After a lifelong up-and-down struggle with my weight, I finally lost 25 pounds last year--tried really hard to do it the right way, no fad diets, lost only one pound a week, exercised, etc.
Bad news is, I gained it all back within months. I still work out, but my eating habits are terrible, probably worse than they were before. I don't even eat meals anymore, just kind of constant snacking all day. How do I get back on the wagon? I just feel like a failure. Every time I try to get back to healthy eating it doesn't last and I end up discouraged. I tried keeping a food journal but I don't even write in it (or I even lie!;) because I don't want to admit what I'm actually eating. What should I do?
Sally Squires: Welcome, Boston. We are out of time--they're getting the hook for me--so please contact me after the chat at leanplateclub@washpost.com. I'll point you towards some things to that may help. In the meantime, check out Changing for Good, a book that you may find very helpful.
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Potomac Falls VA:
This is my first day joining the live chat on healthy eating.
Any suggestions for a beginner who is just joining the group?
Linda
Sally Squires: Welcome Potomac: Yes, try just eating more fruit and vegetables this week. And then check back with us next week. You might also check out www.washingtonpost.com/leanplateclub where you'll find past articles and transcripts archived. Thanks.
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