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
(washingtonpost.com)
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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.
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!
Boy, was there a lot of news this week about nutrition, the obesity epidemic and the need for more physical activity. Sound familiar, Lean Plate Club members? You realize, of course, that you're ahead of the curve here in taking steps to eat smart and move more.
And how about Tommy Thompson, HHS Secretary, setting the example by losing 15 pounds and aiming to lose 10 more? Way to go Mr. Secretary!
Lean Plate Club electronic newsletters were sent out this morning. Welcome to all the new subscribers! If you've signed up for this free electronic newsletter and don't receive your copy, do let me know by e-mailing leanplateclub@washpost.com. We've got a great electronic mailing system in place, but occasionally newsletters go awry. We want you to get what you signed up for. In today's newsletter, you'll find links to thousands of recipes, places to learn Irish dancing (just in time for St. Patrick's day and a fun way to burn calories) and a secret core exercise that an LPCer sent me after the column on strengthening core muscles. If you want to sign up for the newsletter, you can do that at www.washingtonpost.com/leanplateclub. Look for the box where sign up is just one click away.
Thanks again to the LPCer and her husband who forwarded their Excel spreadsheet for Weight Watchers. Last night, I believe I caught up with the huge demand for this electronic item. If you requested one and didn't receive yours by e-mail please let me know by emailing leanplateclub@washpost.com.
Sneak preview: On March 30, we plan to launch a new Lean Plate Club challenge. So watch that space in the Health section and on the web. More details to come as well in the electronic newsletter.
The freebies this week are:
Boomer's Guide to Getting the Weight Off for Good... By Roberta Schwartz Wennik, MS, RD (Alpha)
Walking for Fitness by Nina Barough (DK)
Intuitive Eating: A Revolutionary Program That Works by Evelyn Tribole, MS, RD and Elyse Resch, MS, RD (St. Martin's)
Breaking the Food Seduction by Neal Barnard, MD (St. Martin's)
Get With the Program Guide to Fast Food & Family Restaurants (Simon & Schuster) by Bob Greene (Simon and Schuster)
Here's the deal: Regale us. Inspire us. Surprise us with your tale of instilling healthy habits. Share a great food find. Tell us how you got on track after straying. You get the idea. And yes, one of these volumes could be yours.
In making this offering, we are not endorsing any book or program, simply showing you the wide variety of information and sources that are available as you learn to eat smart and move more to achieve a healthy weight. Winners are announced at the end of each web chat.
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Washington, D.C.: Sally,
Thanks for the article on "the count" today. I love this idea of 250 exercise/250 food = 500 per day = 3500 per week = 1 pound, because I think that it's very REASONABLE, a trait that is missing from many weight loss plans. I was just explaining this whole concept to my roommate the other day, having heard about it first on your chat.
I'm confused, however, on one basic part of this equation. What number of calories should I start cutting FROM? That is to say, what is the baseline number of calories per day from which I should look to shave 250 calories, in order to follow this nifty counting plan you have devised?
(If it matters on age/height/weight figures, I'm 23 and 5'8", +/- 155lbs.)
washingtonpost.com:
Lean Plate Club: The Count Begins (Post, March 16)
Sally Squires: Thanks DC! Glad you liked the column today. Moderation is one of the buy words of the Lean Plate Club. We're looking for ways to ADD healthy habits to our lives to achieve a healthy weight.
And from what you posted, it sounds like you're in a pretty good spot. Based on your numbers, you have a BMI of about 24, which is a healthy weight. So first question to ask is to you need lost any weight?
If you decide you could benefit from trimming down a little, then subtract those 500 calories from what you're currently consuming. To know what you're actually eating, you may need to track your intake for a few days. Then look for places where you can substitute healthier choices: snack on fruit instead of candy, for example. Choose healthy carbs instead of processed carbs. Choose healthy fat, instead of saturated fat. Fish instead of beef. You get the idea. And of course, keep moving a lot.
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Washington, D.C.:
Sally,
I just bought a pedometer to see how many steps I take. I'm wondering if I can't operate it correctly. For example I put it on my belt and walk around, check it, put it back on and later on, will say the same thing as before! What could I be doing wrong?
Thanks!
Sally Squires: Hey DC: Yes, it sounds like your pedometer is not functioning correctly. One thought: have you calibrated it? A lot of pedometers require you to measure your stride (or at least estimate it). Also wear your pedometer at your waist, just above your hip bone for best measurement. And you probably want to check with the maker. Most have websites on line. If you need to buy a new one, you might check out americaonthemove.org. Hope that helps. Good luck.
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Washington, D.C.:
Hey Sally!;
Just wanted to recommend a great book I just discovered, called "When You Eat at the Refrigerator, Pull Up a Chair: 50 Ways to Feel Thin, Gorgeous, and Happy (When You Feel Anything But)," by Geneen Roth. The title pretty much says it all. I was so captivated by this book, I read it cover to cover in one sitting. I know I'll consult it regularly, whenever I feel I could use some inspiration.
Sally Squires: Hey DC: I've heard good things about this book, which was also featured at the Networker, a psychotherapy conference that recently took place at the Shoreham Hotel. What did you glean from it that you can share with us?
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Washington, D.C.:
To keep myself from snacking in the evening after dinner, I've started weighing myself every morning. The thought that I'll have to weigh up the next day helps me from boredom eating in front of the television or computer.
Sally Squires: Yes, that sounds like a good motivator, DC. Some Lean Plate Club members have reported that doing an activity in front of the tube also helps them from nightly snacking. Dr. Richard Atkinson, a weight loss expert at the Washington Hospital Center, actually prescribes a nightly snack at 10 p.m. to many of his patients. But it's not what you think: he prescribes that they eat a salad. And reports good success with this. Another strategy: brush your teeth right after dinner. Something about that toothpaste makes eating seem less appealing. Thanks!
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Washington, D.C.:
Hi Sally. I've been trying to focus on portion control lately, too. Even when I bake sweets at home, I use this trick: As soon as I finish cooling the cookies, brownies, etc. I divide them into individual servings and put them in the freezer. That way, there isn't a cookie jar on my counter to tempt me, and I know that when I do indulge, it's only one serving.
Sally Squires: Great idea, DC! Another strategy that also seems to work is to make sure that food is off the counter and safetly tucked inside cupboards and the fridge. That way when you pass through the kitchen, you're less tempted to indulge. Ditto for candy on the desk, in the living room, you get the idea. Think of all the places that we eat mindlessly. Thanks again for the tip!
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Washington, D.C.: Passover is approaching, and I seem to find myself gaining weight almost every year during that time. Without many of the foods I usually eat, I'm hungry almost all the time - no bread, pasta, etc. Can any of the chatters recommend cookbooks or websites with recipes to help a vegetarian have a healthy holiday?
Thanks!
Sally Squires: Hey DC: Do check out the Vegetarian Resource--my computer is acting up so I'm going to ask our producer, Eleanor Hong, to post the site shortly. Other sugestions out there for vegetarian Kosher Passover?
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Anonymous:
Hi Sally and LPCers-
I loved the message of today's column. Of course we all need to be accountable for our calories in and calories out! So easy (but oh so hard!) I've appreciated all the tips in your columns, newletters, and on-line chats as I've lost 20 pounds in the last year and am (albeit barely) at a healthy BMI (I'm 5'2" and 130 lbs). I think the key to my little bit of success has been increasing my activity. I work out at my local Y daily, but more importantly I've been trying to increase my activity all through my day. I bike with my kids to preschool (we have a tagalong bike), I bike or walk to run errands whenever possible, and we try to make physical activity part of family outings. I have noticed that my friends who are at healthy body weights are pretty active people and in the past year I've tried to emulate that.
Thanks for your great advice!
washingtonpost.com:
Lean Plate Club: The Count Begins (Post, March 16)
Sally Squires: Way to go, Anonymous! You're the perfect example of how small changes can really add up. Thanks very much!
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Washington, D.C.:
First of all, to the 155 pound chatter, sounds like there is no need to lose weight. They may want to change their lifestyle, so that the outcome is an inclusion of moderate activity and a balanced diet. But the truth is, thanks to set point theory, they may not lose weight, but I get they'll feel better and be healthier. Hey everyone, focus on lifestyle, not on the scale. If you change your lifestyle and keep it up, regardless of your weight, you are already a big winner.
Sally Squires: Well said, DC. And by simply maintaining a healthy weight--instead of striving to go lower--you also avoid the pattern of yo-yo dieting. Research suggests that each time you lose weight (no matter how you do it) you lose a combination of muscle and fat. That means that you can gradually slow your metabolism, since muscle burns more calories than fat. Add aging to that which also slows metabolism, and it can become harder and harder to lose weight--unless you really work to increase muscle mass with weight training etc. So you're absolutely right, focussing on the habits and healthy lifestyle is really a good thing. Thanks!
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Washington, D.C.:
Hi Sally, I love the core strengthening information. What do you think of the exercise balls on the market these days?
washingtonpost.com:
Lean Plate Club: Core Secrets (Post, March 2)
Sally Squires: They're quite useful. (And yes, I actually own two of them.) It was my assignment for the Jan. 5 Health section to evaluate these balls. I found them fun and effective, although like all equipment, you do have to USE them to make them work! Thanks!
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Darnestown, Md.:
Sally,
I have been cutting calories and eating much healthier. I am not seeing any weight loss even though for two weeks I have drastically cut calories. My Firm Step arrived last night so I will begin to use that 3 or 4 times a week. Does weight loss sneak up on you or am I doing something wrong? I am getting discouraged.
Sally Squires: Okay, Darnestown. How drastically have you cut calories? If you go too low, your body may think that it's being starved and actually reduce its metabolism to hold on to what it has. The human body evolved to survive during periods of famine so it is quite efficient at this process. And hope you enjoy the Firm, which combines weight training and aerobics. But do keep walking, taking the stairs, running, whatever you really enjoy doing in addition to that or other programs. The more you move, the better.
Let us know what happens. Good luck with your efforts.
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Cville, Va.:
Sally: I too have read and admired the Geneen Roth books -- I would recommend "When Food is Love" which is all about emotional eating and all those food issues that lurk in our psyches. Great stuff. However, Roth advocates an "eat when you're hungry, eat until you're full" type of mindfulness that simply doesn't work for me. I'm always hungry. If I eat until I'm full, I gain weight. I have concluded that some people just have appetite gauges that are off -- I expect I will need to use an "artificial" form of portion control forever. I'm on WW and will go on maintenance when I reach my goal.
PS The obesity news was horrifying, but I have to say I was feeling good about my own progress, I am now only 4 pounds above my healthy weight range, where I expect to be in the next 2-3 weeks! And then I'm going to stay there forever!
Sally Squires: Thanks for the feedback, Centreville. And you raise a very good point. For whatever reasons, some people are just better at regulating their intake versus what they burn through activity. Look for an interesting First Person in Sunday's magazine from a Weight Watchers instructor who talks about how even after all these years of a healthy weight,she still tracks her intake of food because she knows she eats when she's not hungry. Congratulations on your efforts! Really sounds impressive!
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Auburn, Ala.:
Hi Sally,
I find serving sizes on packaged food are very helpful. If my daughter asks for another cookie I ask her to check how many cookies are in a serving. If I want a snack of Wheat Thins, I check how many are in a serving and take that many out of a box so that I don't keep munching. Even though I don't count calories, I think it is very helpful.
Sally Squires: Hi Auburn: They certainly can be helpful. But the new Calorie Counts campaign also highlights that some so called single servings or snack packs may have a lot more than one serving in them. Case in point: a trail mix package in our vending machine here at the Post. It looks like one serving, but if you read the label, it actually is meant to be three servings! Microwave popcorn is another one that can sometimes have 10 servings per bag. A lot of people don't realize that! And soft drinks sometimes are meant to have two servings per bottle--you know, the larger bottles. Again, that can be surprise to some consumers. But it seems like you're already on top of this and even better are teaching your daughter to be on top of it too. Great going! Thanks
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Arlington, Va.:
Candy at the desk? In under three weeks I have become very happy with not having chocolate within reach at my desk, choosing instead an orange mid-morning and an apple mid-afternoon, and there are so many varieties of each to choose from! Adding beans or spinach to my breakfast soy omelette also keeps me feeling full. Now, if the Girl Scouts would just stop tempting me at the supermarket. I am proud to say the I bought only 1 box of Samoas this year and it lasted two days. Four boxes of thin mints sit in the freezer, disappear 2 or 3 three cookies each night!
Sally Squires: Way to go Arlington! Very impressive. And think how many extra servings of fruit you're getting. Not to mention great taste! Thanks.
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Seattle, Wash.:
Dear Sally,
Thank you for taking my question. Living in the Pacific Northwest we are blessed with the abundance of fresh Wild Salmon, I have read many articles that state that the omega three fatty acids in salmon is very heart healthy, and recommended 2 servings a week according the AHA, do you know of an easy, convenient way to get these essential nutrients? I read an ariticle in Chicago Sun times about a salmon company, in Washington state but I cannot find the article! But it was something of a pouch of Wild ( not farmed) Salmon that you can just eat! Any ideas? I love the concept...but lost the information.
Sally Squires: Hi Seattle: Do you mean an easy way other than eating that great salmon that is so abundant in your neck of the woods? Aside from seafood which is rich in omega-3's, flaxseed is a good source. So is canola oil. I wrote a story called the Omega Principle, which hopefully Eleanor can find and psot a link to. It has a whole lot of omega-3 filled food. And by the way, no need to only turn to salmon. Canned fish, including sardines, are quite high in omega-3's, which help protect against heart disease, appear to help with arthritis and may improve mood. Not a bad combination, huh?
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Raleigh, N.C.:
How much sodium?
I just finished reading John Stossel's book "Give me a break" and in one of the sections, he's written about salt.
On Page 104, he quotes Dr. Michael Alderman, who headed the American Society of Hypertension stating that "... there isn't a single bit of evidence that suggests 2,400 milligrams (of salt) is better than 2,100 or 3,700..."
There is more, but a summary of this section is that "reducing salt in diet has little effect on blood pressure."
Sally, I am confused by this. Exactly how much salt can we safely consume daily without increasing our risks for disease? Who has the final say on this?
Sally Squires: Hey Raleigh: There's been great debate about sodium in the scientific community. Alderson has been an outspoken critic of the National Heart Lung and Blood Institute and the American Heart Association. But frankly, the scientific evidence does come down on the side of limiting sodium and increasing potassium in the diet, something that most Americans fall short on. (Bananas are one great source of potassium.) The National Academy of Sciences is the latest to recommend that consumers limit sodium intake. By the way, it appears that 90% of Americans 65 and older wind up getting high blood pressure and with it have an increased risk of stroke and kidney disease.
So go with the latest NAS recommendations, which are 1,500 milligrams of sodium per day. And by the way, most people get their sodium not from the salt shaker but from processed food and restaurant fare. So take back your kitchen and make your own food when you can so you can control what's in it. Okay, I'm stepping off the soapbox now.
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Centreville, Va.:
Hi Sally. You asked about some eye-opening experiences with calorie counts. This may have come up before, but last night I took a glance at the nutrition information binder at Panera, and holy cow! Their tuscan chicken sandwich comes in at 950 calories. And, as an insulin-dependent diabetic who counts carbs to calculate insulin dosage, let me just tell you that I almost needed two syringes. I guess I wasn't THAT surprised, but I might think about going to McDonalds the next time I want lunch.
Sally Squires: Yeah, that would be an eye opener. And that's why places like Center for Science in the Public Interest, a consumer group based here in the District, www.cspinet.org have been leading the charge for labelling of restaurant food. And now, the HHS is also getting on board.
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Silver Spring, Md.:
Hi Sally, a quick question regarding the cutting of calories. Using fitday, I know the average calories I eat per day for the past month. I also know how many calories I need to maintain my current weight (from the 'Harri Benedict Formula'). My average calories differs from the maintaining calories by about 200 cal/day (my ave is less than what I need to maintain). In this regard, should I be losing a little under a pound a week without cutting anything from my diet or adding additional activity? Is there a particular formula that you recommend to see how many calories are needed to maintain current weight? Thanks so much...
Sally Squires: Yes, Silver Spring. If you want really accurate numbers you can have a resting metabolic rate done, a simple breath test that takes about 20 minutes and costs about $100. It's often done now at health clubs. But experts tell me that you can use a ball park estimate and get pretty close. So take your weight. Multiply by 10, that equals the baseline number of calories you require. So if you weigh 150 pounds, you start with 1,500 calories. Then add more for activity. So if you're sedentary, add 20-40% percent more; if you're moderatly active, add 40-60% more, if you're really active, and frankly, very few of us fall into this category, then add 60-80% more. You get the idea. Those numbers are to maintain weight. If you want to lose you need to cut back on intake and increase activity, or preferrably do a little of both. Hope that helps. Let us know how you do.
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washingtonpost.com: The Omega Principle
Some Fish Fats Protect the Heart. What If They Could Also Treat Your Brain?
By Sally Squires
Tuesday, August 19, 2003; Page HE01
Sally Squires: Here's the link to the article where you'll find plenty of foods rich in omega-3's. It goes way beyond fish. Think mungo beans for one.
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Arlington, Va.:
Just wanted to let you know about a great new find: Strawberry Flavored Dried Rhubarb from Trader Joe's. Of course it's all natural, and tastes like a great piece of candy. Very Fun!!
Sally Squires: Thanks Arlington. That is a new one. And I'll bet it's pretty chewy so you feel like you actually ate something. Sounds good. Thanks again!
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Raleigh, N.C.:
Couple of alternatives:
Use Salt Sense brand of salt instead of regular salt.
Difference: a single serving of Salt Sense has 390 mg of sodium whereas a similar serving of regular salt has 590 mg!!
Love hot chocolate, but are concerned about the high amount of sugar and/or saturated fat? Try a chocolate flavored drink mix called Milo that is produced by Nestle. I usually buy mine from Spanish & Asian stores.
I am not affiliated with Nestle or the makers of Salt Sense.
Sally Squires: Thanks Raleigh! Both great suggestions.
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Bethesda, Md.:
Love the chats and tips!! I recently bought
"organic whole wheat spagetti" from Trader Joe's
(their brand) based on tips/suggestions from
chatters. My household really enjoyed it - and we
didn't think we would.
When comparing it to the "white" spagetti that we
buy (barilla was on hand for this comparison, we
usually get whatever is on sale though) - the only
benefit was the additional fiber.
The whole wheat actually had (a bit) more
calories and fat, same carbs. Were we duped into
buy the not healthier for us pasta due to labeling?
Is the benefit between the two not that great and/
or what should we be buying to stay within our
"healthy" carbs/ good health plans?
Many thanks.
Rachel
Sally Squires: All great questions, Bethesda. As you found, the whole wheat pasta isn't necessarily lower in calories. What it does have is more fiber and it has more complex carbohydrates. So you may feel a little fuller with smaller portions. Plus, those complex carbs won't raise blood sugar levels as high as the more processed stuff, plus it takes a little less insulin for you to move the sugar into cells for storage. That's also a good thing. But there's nothing terrible about eating white pasta--plenty of people do that every day in Italy and do just fine thank you very much. It's all a matter of what works best for you and what you and your family enjoy. I happen to really like whole wheat pasta. But others in my family would much rather have the regular stuff. So we sometimes boil two pots of water for pasta dinners...
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washingtonpost.com:
This is the Vegetarian Resource home page:
Sally Squires: Here's a link to the Vegetarian Resource page for the LPCer who is searching for Kosher vegetarian meals for Passover. Other suggestions out there?
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Reston, Va.:
Sally, about Vitamin D which is created from sun on skin, does sunlight through windows count? For example, when I'm driving and sun is shining on my arms and face through the window?
Sally Squires: Hey Reston: It's been a little while since I reported in depth on this topic, but I believe that sunlight through the windows does count for vitamin D production. That's because the windows don't screen out all the uv light. But sunscreen can reduce vitamin D production as I recall. I'll double check and will include more in an upcoming chat, newsletter or column. Thanks for the question.
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washingtonpost.com: Vegetarian Resource
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Ben Lomond, Calif.:
Love the LPC! Just wanted to report that the two recipes from the Wellness Letter that were included a few weeks back--(Mediterranean Orzo, and Tangerine & Avocado salad) were both fabulous. Tried the orzo with red snapper, last night had the salad with asparagus soup. For those who care, the Orzo is worth 6 WW points per serving, and the salad is 4 WW points per serving. Thanks!
Debbie
Sally Squires: Thanks for the feedback Ben Lomond. And yes, now that I've caught up with the Excel Spreadsheet requests, we're soon going to start testing recipes and video tapes for LPC. So if you're interested in participating (and I have notes from a lot of you already), send me an email at leanplateclub@washpost.com. And please include your name and phone in the message and indicate in the subject line either recipe or video or list both. Thanks to all.
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Miami, Fla:
Re: serving sizes. I bring those microwave able Campbell's-to-go soups to work for lunch every day, and was unpleasantly surprised that the pop-top microwave bowl is two servings! A closer inspection of the calorie and fat count made me decide that most of them are still okay to have the whole bowl (for example, today's Beef with Portabello Mushroom was 100 calories/serving and 1.5 grams of fat/serving, so two servings was no big deal). But some of them have too many calories for "one serving" to be able to eat the whole bowl -- and let's be honest, who's going to microwave a pop-top bowl of soup at work, then eat only half??? Moral of the story: read the nutrition label carefully!
Sally Squires: Well said, Miami! Couldn't have put it better myself. Thanks very much for being so eagle eyed!
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Seattle, Wash.:
Thank you for that great article! I had no idea the benefits of Omega Three fatty acid's! I am trying to eat healthier after quitting smoking ( 15 years!) and I am learning more and more everyday. I found the original article regarding the pouched salmon, it is a company called SeaBear and it is a catalog company, no wonder I was struggling to find it. Thank you again for the information and I will look into those beans!
Sally Squires: Boy, you're fast Seattle. Glad you enjoyed it.
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Alexandria, Va.:
Even though I want to be a complete vegetarian, I eat tuna fish everyday because vegetarian foods don't satisfy my hunger.
Is there any vegetarian food that is high enough in protein and other ingredients to be as satisfying as a can of tuna fish?
Sally Squires: Hey Alexandria: Tuna is a great food, but current suggestions are to vary fish so that you don't eat the same variety more than once per week to reduce the risk from any one fish. And by the way, variety in all food and beverages is a really good idea. In fact, in Japan, they recommend that people eat 30 different foods per day. Try it, it's quite interesting and yes, challenging to do.
Soy products and beans would be a great source of protein for you as well as other types of fish. You might also look to eggs, particularly egg whites, which are loaded with protein and very low in fat and cholesterol. (And you can still be an ovo-lacto vegetarian, meaning that you eat eggs & dairy products.) Nuts would be another good choice, but they are high in fat, so you need to watch portions. Peanut butter falls into that category. And dairy products, low-fat and nonfat, are also loaded with protein. Hope that helps. Let us know how you do.
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San Diego, Calif.:
Hi Sally, I have a question/comment about nutrition for children. I think its very sad to see overweight/obese children, and I think the primary responsibility falls on parents to fed them healthily and make sure they are active; however, schools can completely undermine even the best parents when the school lunches aren't healthy and there is abundant soda and candy around to buy. Add to that the fact that many school districts don't require and barely encourage sports and that is a serious problem. What do you think it will take to get parents and schools to take care of their children/students? I know many parents these days that say, my child is only 10 pounds overweight so thats ok. But its really not ok especially if the lifestyle (if its not good) the child is leading is causing those extra pounds and is being tacitly encouraged by the parents attitude.
Sally Squires: Hey San Diego: Childhood obesity is looming as a huge public health problem. Public health officials say that if we don't solve this one, the children today could be the first generation in a very long time to not live as long as their parents. We're already seeing type II diabetes, once confined only to adults, now occur in children as young as eight years of age. Ditto for borderline high blood pressure and high cholesterol. So it's a big deal.
The good thing about kids is that they are still growing, at least growing taller, unlike the rest of us. So with kids, experts sometimes say that weight loss may be less important than weight maintenance, because as they kids grow taller, they will potentially achieve a healthy weight. But it is going to be a matter of more activity, healthier meals, less eating in front of the tube. You get the idea. Years ago, I co-wrote the Stoplight Diet for Childrne,based on a program at the University of Pittsburgh, which has proven to be effective for weight loss in kids. And I've written one brief Lean Plate Club for Kids item for the Kids Post page in the Washington Post. We also have a leanplateclubkids@washpost.com drop box for any kids or their parents who would like to ask more questions about healthy eating and physical activity for the pint-sized crowd.
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Gaithersburg, Md.:
I agree with C'ville! I am what I call an "amnesiac" eater -- I tend to forget what I've eaten during the day, and as a consequence eat too much. I don't necessarily eat a lot at a time, and don't binge, but I'm a very good snacker or "grazer," left to my own devices.
For this reason, I track my daily intake. I also am on WW, and have lost about 75 lbs. I have not regained any weight (other than normal daily fluctuation) for more than 2 years, simply because I pay attention to what I eat and write everything down (I currently use BalanceLog). The "eat only when hungry" philosophy works for some, but not for me. What I do try to do is practice "mindful" eating. If I'm tempted to eat anything during the day that I've not planned for, I first ask myself whether it's worth it, and whether I can fit it into my food plan. If it's not, and I can't, I (usually) pass it up (hey, I'm not perfect).
Some of us do best when we write it all down. After a while, it becomes as routine as brushing your teeth, and takes very little time. IMO, it's a small price to pay for the joy of being at a healthy weight.
Sally Squires: Thanks Gaithersburg. And what you also demonstrate--beside being an inspiration!--is that finding what works for you is the best approach. Everybody is different. One size does not fit all for eating or for activity, or probably for anything else. Thanks again! Would you also contact me after the web chat at leanplateclub@washpost.com? Thanks!
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Brambleton, Va.:
Hi Sally,
Do you know of anyplace that offers a Nutrition/Dietetics for Lay People class? I'm not looking for college level stuff, just a basic: here are the fundamentals, how to read (and understand) an ingredients list, what the -um, -ose, -ase, etc mean in terms of food components, that kind of stuff. High level. Am I reaching? I would think I'm not the only one interested. Maybe a low-key (is there such a thing) culinary school?
Sally Squires: Hmm, what a great idea! I wonder if some of the community colleges offer this. Let me check. I'll report back in the next newsletter. Thanks!
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Waiting for Snow in New England:
I wanted to add another resource to those you offered in this week's article. One of my friends told me about Nutridiary.com a few weeks ago and it's probably been one of the best tools I've found to help me "keep the score", as you put it in your article today. On this website, you can track the numbers, but it also provides you with a number of graphs so you can VISUALLY see how your progress is going. There's even one for how much % of weight you've lost to reach your goal. I'm 32% of the way there to my goal weight and watching that graph thing fill in every week has been such a motivator. This site also gives you the latest health-related headlines and lets you store up to 1000 manually entered "meals" (food combinations) or foods.
The best part: It's absolutely FREE! (I don't work for them, just a big fan of the site)
washingtonpost.com:
Lean Plate Club: The Count Begins (Post, March 16)
Sally Squires: Thanks! We featured this in a recent column or newsletterand since then, I've had an email from the founder. Nutridiary is actually based in London. But the founder said that someone from the Lean Plate Club recently wrote a glowing review on their website. Perhaps it was you. And yes, it is free and it does look interesting. I hope to talk to him this week to find out more. Thanks!
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Alexandria, Va.:
I recently started keeping track of what I'm eating. To help, I've been keeping a food journal. I often eat, and then calculate "the vitals" (for me calories, fat, and sodium) after the fact. This past weekend, I decided to "be good" for two meals each day, and eat what I wanted at the other meal. Each day, I came in at approximately 1800 calories (totally acceptable), 80 grams of fat (how did that happen!), and between 2600 and 4800 mg of sodium (that higher number is close to 200% of the DRV!). I honestly thought that "being good" for two meals a day would be enough. I was mistaken. I knew that I had been making poor food choices, but this experiment was really eye-opening. When left to my own devices, I would choose exceptionally salty and fatty foods. I hope that with a few more weeks of intense scrutiny of my diet that I will start developing better HABITS and it won't be such a struggle.
Sally Squires: It is eye-opening, isn't it Alexandria. And on the other side, I've had days where I thought I'd really gone off the deep end, but when I logged everything in, was pleasantly surprised to see that I hadn't really strayed from my course. So it can work both ways. But for those of us who know we benefit from this approach, it's really worth the effort. Thanks again and good luck with your efforts.
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Matawan, N.J.:
Re nutrition facts listings on food packages,
Total Carbohydrate column lists a total amount, dietary fiber, soluble fiber, insoluble fiber and sugars (some are sometimes excluded). In all cases, no matter how detailed the listing, the carbohydrates never add up to the listed total. What does that missing number encompass and how does it affect our nutrients? We have found out that the missing fat component is transfats.....is the missing carbohydrate component also detrimental to our health?
Sally Squires: Hmm, Matawan. I'll have to do some calculating and checking off line with the FDA. I do know that with dairy products contain lactose--a type of sugar that is not sweet--that can boost total carbs, but doesn't have the same effect as pure glucose. You raise a good point. I'll see what I can find out. Feel free to also e-mail me after the chat at leanplateclub@washpost.com
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Washington, D.C.: Hi Sally, hope you'll let me rant a little, just found your chats and wanted to voice my opinion:
We live in world phobic about food and bodies. We mistrust our appetites and are disgusted to the point of cutting up or starving our natural human bodies.
In the 80's we panicked about fat and ever since then the lower the fat content the more virtuous the food. Today we are doing the same thing about carbs.
It's hard to see rightly when the world around us wants to drive us to restrictive panic.
Just remember: No food will make you fat (not candy bars, bacon, or bagels). Eating too much of anything will, even apples or skim milk.
Our body needs fat and our brain sends off signals that we are full when we eat a little fat, so that is why people who only eat fat free or low fat are often still hungry and eat more.
Carbs are energy and fuel for our bodies to function, there is a reason they sit at the bottom of the food pyramid.
Try to be less afraid of food and trust your body to tell you what it wants.
Sally Squires: Welcome, DC! Rant away. We welcome all viewpoints. And you raise some very interesting points. Food for thought, as we like to say here. Thanks!
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New York, N.Y.:
This is a dumb question, but when you say to track your progress measuring your waist -- where do you measure from? I'm short, but have a long waist and bloat up like a balloon when I drink liquids, so knowing where to place the tape is a bit of a puzzle.
Sally Squires: There are no dumb questions, NY. Place the tape at your belly button and take the circumference there. Remember, it's the trend that counts. Don't get too hung up on any numbers whether they're at your waist or on the scale. Let us know how it goes. And you might make sure that you take the waist circumference at the same time of day and under the same conditions for best results. So you could masure it when you wake up, just after voiding.
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Washington, D.C.: I was wondering if you have any suggestions for weekend binges. I am very good during the week (1300-1400 calories) and eat only healthy foods (egg whites, veggie burgers, salad, turkey fruits and some diet hot chocolate) but on the weekends I go nuts - I eat crackers, cookies, candy etc. How can I be more lenient on the weekdays and less insane on the weekends? I end up having to start all over again on monday. Thanks
Sally Squires: Yeah, it must get a little tiresome DC. And yes, a little disouraging. Okay, so you could try a couple of things. How about loosening up a little during the weekday so that you don't feel like going so wild on the weekends? Or if you're really wedded to having fun on the weekend, then boost activity a little to help compensate and plan ahead for what you're going to add in terms of food. You might also look back at both the Holiday Challenge and the Everyday Challenges which are at the www.washingtonpost.com/leanplateclub web site. You'll find tips for parties etc, which is basically what you're doing every weekend. A third option: plan to limit your weekend binges. So set aside a set number of calories--make it 300 to 500. You can have whatever you want, but once you've used up the bank, stop. Let us know how you do.
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Annandale, Va.:
Sally, Love the chat. Would like to highly recommend a book I have just read. Its called Quick Fit: The Complete 15 No Sweat Workout by Richard R. Bradley. I have no connection to the author and have only completed the program for one week but I am so excited about it. Its perfect for all of us who say we just can't find the time. I think everyone can find 15 minutes in a day. Of course, with a 15 minute workout you do have to do it every day which is actually another thing I like about it. No excuses like ... I worked hard yesterday, I'll skip today, etc. Basically, if you are well enough to get out of bed, you can do this routine. You can do it at any time. Its very efficient. Most days I actually do a lot more aerobic activity than required but on days I don't, I know I have done the minimum with this program. And I have done some free weights work and stretched. This is for everyone, especially those new to exercise, or who have physical limitations, or can't find the time for other programs. I could just go on and on. I am so happy it caught my eye at the DC Library.
Sally Squires: Hey Annadale, I believe that this workout actually was first featured in the Health section about two years ago. Yes, it does look good. Thanks very much!
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Washington, D.C.:
Sally, in response to the poster who asked about sodium. After a lifetime of low blood pressure, my numbers went into the high blood pressure area. There is a family history, but I thought since it was always boder line dangerously low, I wouldn't have to worry. After the diagnosis, I took a week and calculated my daily sodium intake and I was floored! I eat a low-fat diet, but because it was mostly processed food my sodium was off the charts (about 4000 mg a day)! Since then, I have worked to reduce the intake, mainly cutting out processed food and have gotten it down to about 120/72. It does make a difference. Love the chats, first time poster. IN light of my sodium issues, it would help if you post the sodium content in the recipes if possible. For example, love he brownie recipe, but the sodium count for own brownie is usually too high. Thanks
Sally Squires: Sorry to hear about your high blood pressure, DC, but it sure sounds like you've tackled the problem well. And yes, it is an eyeopener to read the sodium contents of labels. One of my very favorite soups from Trader Joe's has nearly a day's worth of sodium in just two cups. And take a look at last week's chat. Someone found black beans that have no added sodium. I believe they discovered them at Whole Foods, but it's listed on the chat. You could also use your black beans made at home and then make brownies from scratch. Yeah, I know it's extra work. But I'll bet it will still taste great and you can control the sodium. Kim O'Donnel, who has a web chat about cooking on this site, can also provide some great cooking tips and videos. As I said before, Take Back Your Kitchen! Cook at Home when you can! Thanks!
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Boston, Mass:
Sally, I found your article today to be very helpful. But I was thinking about one of the points you made in giving tips on achieving a healthy weight, particularly "knowing the score". When I go to the gym and hop on the elliptical or treadmill, they tend to give me a very different number of calories burned as opposed to what I get from a website like caloriesperhour.com, which even differs sometimes from the number of calories burned I'd get from fitday.com. With all of these numbers, it's pretty obvious to see where my confusion comes into play. How can I know if I'm actually burning my extra 250 calories a day when I don't know which number to trust?
washingtonpost.com:
Lean Plate Club: The Count Begins (Post, March 16)
Sally Squires: Yes, Boston. It sure can be confusing. I'd stick with caloriesperhour.com where you can put in your gender, age, height and weight, which to my mind is likely more accurate. Experts have warned me that the machines at gyms are notoriously off in calorie counting. Hope that helps.
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Arlington, Va.:
Hi, I am thinking about eating some nuts in afternoon, to try to help my mid-afternoon cravings. What nuts are the most nutritious? Are any less fatty, or more filling? thanks.
Sally Squires: Nuts are a wonderful snack, Arlington. But they're calorie dense, so you want to eat them in moderation. An ounce--about a handful--has about 170 calories. You might consider slivered nuts, which will give you great taste with fewer calories. And the Tree Nut Council has a good website with lots of nutritional information. Check it out at www.nuthealth.org.
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Washington, DC:
Hi, Sally!; Oh, that was me who wrote an appreciative blurb on the Nutridiary site to Dimitri (also plugging you and The Washington Post while at it...) I wholeheartedly recommend it to everyone here. Anyone keeping a food log--well, this site just makes everything easier, since it computes most calories (and fat and sodium, etc.) automatically. For those you have been sending to other websites to calculate calorie expenditure in activities, all you do is tell this site how long you spent doing what and it automatically adds it to your running daily total. As you log in food during the day, you see how many calories you have left. You can change your weight loss goal by .25 pounds/week increments whenever you wish. It even has a daily visual display of water glasses you can click off as you drink!; And it's free!; You simply cannot beat this site, and its creator is continually updating its software. I would recommend everyone here give it a real try for at least one full week. There is some manual entry for foods not in its database, but over time you will have less work since it keeps your own personal foods in memory.
Sally Squires: More info, DC. And look how small the world has gotten with the web. Amazing! Thanks again.
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Kensington, MD:
Thanks for the book tips on Eleanor Tribole. I have taken two of her books out of the local library--they are quite good--not unlike Jane Brody but with nutritional information--I haven't seen the one you are giving away today but another LeanPlater mentioned it last week--these are great, easy recipes for anyone.
Sally Squires: Great feedback, Kensington. Thanks! And maybe we ought to evaluate books as well as recipes and exercise videos. What way you LPCers?
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Rockville:
Hi Sally,
Thanks so much for your encouragement in last week's chat; you told me to focus on behavior, and on avoiding mindless eating. Then my office mate told me about http://fitday.com, which allows me to keep track of everything I eat (as well as activities, weight, etc.). Boy, just doing that keeps me really honest; knowing that I"ll have to write down each cookie makes me slow down and think twice about whether I REALLY want to eat it.
Sally Squires: Way to go Rockville! You can do this! In fact, we can all do this. I see that proven every week on this web chat and in the many e-mails that I receive. Keep it up! Thanks for letting us know!
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Tenleytown, DC:
Hi Sally -
In November I had a moderately high cholesterol reading (215) - I've been watching fat and cholesterol in my foods since, and was wondering how long I should wait to be tested again and see if I've brought it down? 6 months? 3 months? This happened last year two, and I was retested 3 months later and successfully dropped it to 180 (or something like that). How soon is too soon?
Sally Squires: Sorry to hear that Tenleytown. Three to six months is a good window for retesting. And based on the latest information released last week, looks like you'd do best to aim for three months. The latest evidence suggests that getting that bad cholesterol (low density lipoprotein) as low as possible is a very good idea. You can find more info on cholesterol at www.nhlbi.nih.gov or at www.americanheart.org/cholesterol. Good luck and let us know how it goes. You might also want to try using Take Control or Benecol as one of your margarines. Both have been proven to help lower cholesterol. And losing weight, i you're not at a healthy weight, will also help. Let us know how it goes.
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kensington, MD:
I don't know about others, but I find it more difficult everyday to control what my children eat. I have two teenagers living at home and one off at college. Two of these kids have good food sense (I like to think I was part of that) but the third is of concern to me. He is attracted to brown and white foods and anything fatty!;!; I keep telling him this is unhealthy, that it will come back to haunt him later, but he brushes me off. I know Sally has a teenager--I'd appreciate any ideas for gently getting this kid back on track into a more healthy way of eating. He's thin now but at this rate he won't be for long!;
Sally Squires: It is difficult, isn't it! And who needs one more thing to get into battles with teenagers who already are itching for more and more independence. I do find it helpful to urge my son to shop and cook with me. He's quite an athlete and so appealing to his strong sense of having a healthy body also helps. And we negotiate those trips to Chipotle...We also try to cook at home as much as possible, and read a lot of labels together. Since we're over time, if anyone has other tips for teens, please e-mail me at leanplateclub@washpost.com
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Washington, D.C.:
Another plug for the black bean brownies! I tried them this weekend, and family members from 4 to 74 loved them! One suggestion -- don't tell people what is in them, but make them guess the "secret ingredient" after they've had a taste. The kids especially loved doing this to the adults in the house!
Sally Squires: Thanks, DC. As our producer said, we could probably do a whole chat on black bean brownies. However, I should also note that one chatter a number of weeks ago, reminded us of his/her food allergies, and noted that unwittingly consuming beans could mean a trip to the hospital. Of course, you know what your kids are allergic to, so it's a different thing. But it is a good reminder. Glad you liked the brownies. Thanks!
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Washington, DC:
Sally,
There's definitely something to be said for not having your own "danger foods" in the house...any tips for how to deal with a roommate's food stash? For example, I cannot have a box of cereal in the house without eating the whole thing at once. Thus, I don't buy cereal and eat yogurt for breakfast. Cereal is a "safe" food for my roommate, it stops her from bingeing on worse things.
Any tips on how to keep her "safe" foods(=my "danger" foods) foods from calling to me from the pantry?
Sally Squires: Put them under lock and key. Hide them on a very difficult to reach shelf, isn't there a threat to good roomate relations if you gobble up food that isn't yours? Just a few thoughts...
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New York:
It seems I'm always finding excuses to avoid the gym under the guise of "taking care of myself". A little cold, not enough sleep, sore ankle, etc. Usually I force myself to go and do at least a bit of exercise and see how I feel. Today, though, I woke up with a terrible stiff neck, pain all the way down my back. I haven't injured myself, but did have a big scare last night that clenched all my muscles and made sleep almost impossible and very painful. Here's the question, should I give in to my urge to stay home with an ice pack or tough it out? Can a stiff neck be further hurt by exercise or will some movement make it feel better? Is going to the gym and just seeing how I feel always a good idea or should I sometimes just stay home? I feel fat and guilty if I don't at least try.
Sally Squires: Sorry that you're feeling poorly New York. But your stiff neck sounds like it's worth checking out and definitely doesn't sound conducive to doing heavy workouts. What you could try is very gentle stretching. If anything hurts, stop immediately. Give it a rest. And if this persists or suddenly gets worse, go right away to a doctor or ER. Let us know what happens.
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Sally Squires: Thanks for a wonderful chat everybody. We are way out of time, but I hate to not post your comments, tips and questions. So yes, I try to get as much on-line as possible and there are still many leftovers. But please know, that these as well as all your e-mails are read carefully. And if they don't get posted, they are used in upcoming newsletters or columns. So thanks for all the submissions.
The winners today are: DC for the single portions of goodies; DC for weighing in the a.m., Anoymous for reaching the healthy weight, Arlington for the strawberry rhubarb, and DC for the weekend binges. Please send me an email. Include your name and snail mail address and please put winner in the subject line.
Thanks to all! Remember: Eat Smart and Move More with the Lean Plate Club. Until next week, cheers!
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