Lean Plate Club

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

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

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

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

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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!

I've just come from a press conference held by the Center for Science in the Public Interest. The topic: Tex-Mex fast food joints, like Chipotle and Baja Fresh. The news, as you might expect, is a bit dismal, but no, you don't need to give up eating at these places. There are ways to make smart choices--and ways to fix some of this stuff at home too. More on that in the chat and in next week's Lean Plate Club and electronic newsletter.

Speaking of the newsletter...to sign-up for this free service, simply log onto http://www.washingtonpost.com/wp-srv/email/front.htm. The newsletters are generally sent out about mid-day on Tuesdays. If you don't receive your newsletter, please e-mail me at leanplateclub@washpost.com and please put "Trouble with newsletter" in the subject line.

By the way, you can also e-mail comments, tips or questions any time to that same e-mail address in case you can't join the web chat live. And that's the same address to e-mail if you happen to be one of the winners on the chat.

The give-aways this week are:

Teach Yourself Visually Yoga (Wiley; $24.95)

The Sober Kitchen: Recpies and Advice for a Lifetime of Sobriety by Liz Scott (Harvard Common Press; $29.95)

What Are You Hungry For? by Lynn Ginsburg and Mary Taylor(St. Martin's Griffin; $13.95)

Intuitive Eating by Evelyn Tribole, MS Rd and Elyse Resch, MS, RD ( St. Martin's Griffin; $13.95)


Okay, here's the deal (for those of you new to the club, or people who haven't been reading the fine print.) The Lean Plate Club is about instilling healthy eating and physical activity mhabits. So we're looking for great ways to add exercise to our daily life (And as a brief personal aside, I'd like to mention here that I just clocked 7,000 steps walking to and from a press conference.)

We're in search of great new foods (Truffle oil is my offering this week.) Healthy, but great tasting recipes. Tales of inspiration about how you stick with your healthy habits--or just slowly ease them into your life. You get the idea.

Do one of those things and one of the aforementioned books could be yours. Winners are announced at the end of the chat. Oh, and our offering of these volumes does not endorse any particular exercise program, weight loss regimen, book, product...I think you get the idea.

Now, on let's get on with it!

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Fairfax, Va.: Good morning Sally. I have gotten so much useful advice from the Lean Plate Club and I'd like to thank you and everyone who takes the time to submit questions and comments.

When my sister got breast cancer last year, I stopped drinking alcohol since I learned it increased breast cancer risk. When people commented on my new-found abstinence, most of them were surprised to learn that there is a risk factor for breast cancer associated with alcohol consumption. I think that it's great you are getting the word out on this.

Audrey

Sally Squires: Hi Fairfax: I hope your sister is doing well. It is indeed sobering to know that alcohol can raise the risk of breast cancer. And that's where moderation seems to play such an important role. The experts I interviewed said that it appears women can get some important heart benefits from drinking less than that one drink a day. One suggestion: if you do drink, consider very small portions. A one ounce apertif glass for example can be great to sip from. It provides wonderful taste--and with far fewer calories.

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Reading, Mass.: Hi Sally -

I have a job interview during the LPC chat today - what was I thinking? Anyway, I wanted to contribute a tidbit I recently learned about. Presidentschallenge.com is a website where you log in your fitness level, weight, and daily workouts. You also choose your goal, which includes earning medals with your workouts. I joined on Friday and am 6% of the way to earning a bronze medal! Its a great motivational tool as you want to work out more to add more numbers toward your goal.

Sally Squires: Hey Reading: Good luck on the job interview! Please let us know how it goes...Thanks for the tip on website. Wonder how many medals LPCers could earn at the site? Anybody up for a challenge?

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Alexandria, Va.: Hey Sally, if alcohol is so fattening, how come so many alcohol abusers are so thin?

washingtonpost.com: The Lean Plate Club: Weighing in on Alcohol (Post, Sept. 30)

Sally Squires: Alexandria: It's true that some serious abusers and alcoholics are thin. For these folks--who sometimes also are smokers too--food is of little interest. That, coupled with a gradual depletion of key nutrients (especially B vitamins) from overdrinking can lead to their gaunt look and nutritional problems.

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Corvallis, Ore.: Hello Ms Squires! What's your take on the August 2003 Journal of Nutrition study regarding abdominal fat accumulation and different types of alcohol consumption. This was to do with adipose fat and its correlation with increased heart disease risk, right? They say that beer shows NO association, whereas wine shows less than hard liquor. If that's so, what is the source of ye olde beergut? Is it just the excess calories in general?

washingtonpost.com: The Lean Plate Club: Weighing in on Alcohol (Post, Sept. 30)

Sally Squires: Are you talking about the study by the team out of SUNY-Buffalo? I've just done a quick read of their abstract and they found that people who drank one or less alcoholic drinks per day had the least amount of fat around the middle, while those who drank four or more had the biggest waistlines. Their conclusion is that drinking patterns help affect expanding waistlines--which is the risk for heart disease.

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Horseheads, NY: Sally,
Our daughter is a social drinker who is gallantly abstaining from all alcohol during her pregnancy. She doesn't mind that her family shares a bottle of wine or a beer with Sunday dinner. We serve her juice in elegant pressed glass stemware. When wine's being served, she'll "sniff" her husband's glass. I mentioned this to a friend who pours at tastings in our nearby Finger Lakes wineries and he applauded her technique. The nose best perceives much of the essence of wine, he said, noting that many experts sniff vs. swallowing. Maybe other young Moms-to-be could use this tip.

Sally Squires: Good for your daughter, Horseheads. The research suggests that she's definitely doing the right thing. Let us know whether your new grandchild is a boy or girl when the big event happens! Thanks for the tip.

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Glover Park, Washington, D.C.: A diet that won't allow me to enjoy wine is a DIET and not a lifestyle change -- I would never "stick to it" if wine were verbotten.

That's what initally drew me to Weight Watchers...as long as I had the "points", I could "spend" them on wine.

Though wine (and other alcohol) is nutritionally void, the pleasurable ritual of wine is such a joy to me and my family.

And, it fits in with a healthy lifestyle change: I'm down 38 lbs in 11 months!

Sally Squires: Way to go Glover Park! Thirty-eight pounds. Very impressive. And again, what you're talking about is moderation. That seems to really be the key. In all things, I might add. Thanks!

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Alexandria, Va.: Someone in a past discussion asked about substitutes for brown sugar. Last night I noticed an ad for one called DiabetiSweet, which now has a brown sugar version, and claims to be good in baking and have the same texture. I haven't tried it, but plan to. The ad also says you'll find it in the diabetic section of "wal-mart, walgreens, k-mart, target, eckerd... and other fine retailers," i.e. near the pharmacy, but I suspect it might appear with the other low-sugar products. Worth a shot!

Sally Squires: Thanks for the tip Alexandria. Has anybody else out there found substitutes for brown sugar?

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Ellicott City, Md.: Sally, do you or any of the chatters have experience with substituting fat free half-and-half for regular in recipes? Does it (orcould it)work? Thanks!

Sally Squires: Hey Ellicott City: I haven't used the fat free half and half in recipes that are cooked. But I just checked with Jeanne McManus, Food editor of the Post, who says that with either fat free products or sugar substitutes, you have to use trial and error. Sometimes, they work well in cooked recipes. Sometimes, they don't. McManus also says that a lot of the food manufacturers put tips on their website. You might check there.

By the way fat-free sour cream is great in soups. You can add the cream after heating and slightly cooking the soup.


Other experiences out there with the fat free half and half product?

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Vienna, Va.: It seems that many people advocate extra protein when you are working out, mainly in the form of a shake. Do I really need this if I am weightlifing?

Sally Squires: Hey Vienna: I'm sure I'll get letters of protest, but no, you do not (unless you are trying to be the next Ms. or Mr. Universe, and even then there's debate.) Most of us mere mortals in this well-nourished U.S. get more than enough protein.

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Chevy Chase, Md.: Dear Sally, I read your book, The Stoplight Diet which I got from the library. Is it still in print? I'd love to buy a copy for my grandchildren.

Sally Squires: Hi Chevy Chase: You found a copy! Amazing. Sadly it is no longer in print. And you'll also note that it was written so long ago that it predates the Food Guide Pyramid. We are, however, right now in discussions about bringing out a new, updated version. You can also find a few copies at used bookstores on the internet, such as half.com or amazon. Thanks for asking...(And I swear this poster is not my mother.)

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Alexandria, Va.: I love tex mex and this is my major weakness so I have come up with a healthy recipe that freezes and reheats well: Chicken Enchilada Casserole. You cook chicken with cumin, chili power, onions and jalapeno peppers (to taste). Arrange the following ingredients and simply layer everything: corn tortillas, fat free cheese, fat free sour cream and or low fat cream of chicken soup and the chicken mixture. Cook at 350 for about 30 minutes or until the surface bubbles. You can't mess this recipe up and can add to it whatever suits your taste. Hope others who share my weakness for chicken enchiladas enjoy the recipe.

Sally Squires: This sounds great Alexandria! Would you believe that CSPI found that some of the dishes at Chipotle had more calories and fat than Quarter Pounders? Sodium levels were quite high too. And the real eye opener is that one of the tortillas alone clocked in at 340 calories.

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Virginia: Sally:

I had a wonderful meal at Baja Fresh recently. They now have a "Bare Vegetarian" burrito. All the good grilled veggies, vegetarian beans, rice, lettuce, and tomatoes, but no burrito shell. I also requested it with no cheese, no sour cream, and no guacamole. It was delicious, filling, and fit perfectly into my low fat, high fiber eating plan!; I'll be going back soon.

Sally Squires: Hey Virginia: That is indeed one of the choices that got CSPI's recommendation. But it also has 600 plus calories which may be a little more than some count on, although it certainly can fit in a healthy diet.

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Washington, D.C.: Dear Sally, I just wanted to give a work-out tip. Every hour I make myself leave my desk and walk up and down all the stairs in my office. It only takes a couple of minutes but it makes me feel more awake and energetic, and I can already tell my butt is more toned after two weeks.

Sally Squires: Way to go, DC. How many stairs are in your office?

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Dupont Circle, Washington, D.C.: Hi there,
I am contemplating taking an Omega-3 supplement daily. Would it be worth it? How important are these acids?

Sally Squires: These fatty acids are quite important. So important that the National Academy of Sciences set an adequate intake level for them (which is a step below a daily recommendation but still significant.) There's good evidence to suggest that most of us don't get enough omega-3's every day. Getting enough seems to help reduce heart disease, protect against inflammation (which can help stir up athritis)and improve mood. At McLean Hospital, psychiatrist Andrew Stoll regularly prescribes omega 3 supplements along with antidepressants. The evidence is still unfolding, but it is quite interesting. Our producer Eleanor Hong is going to give us a link to the omega 3 story I did recently in the Health section. It will tell you how to get more omega 3's from food. Supplements are a mixed bag. And some can give you quite a fishy aftertaste.

Stoll has developed a company to produce the ones he used in his study. The site is www.omegabrite.com

washingtonpost.com: The Lean Plate Club: The Omega Principle (Post, Aug. 19)

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Washington, D.C.: What is the better choice diet-wise light beer or a glass of wine?

Sally Squires: If you keep the wine to 5 ounces--which can be hard at some bars--then they're about equal in calories.

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New York, NY: I accompanied a friend to the gym yesterday for the first time since high school. Needless to say, it was more than a little intimidating. I enjoyed the way the exercise made me feel. However, because of a busy and erratic work schedule, it's likely I'll be working out alone in the future. Do you have any tips on how to keep from feeling self-conscious so that I'll stick with the exercise?

Sally Squires: Having recently joined a gym after many years of exercising at home, I can relate completely to what you're saying. You might try going a couple of times at odd hours when the gym is very uncrowded just to get the hang of being there. Also consider buying something that you really like to wear (and that's comfortable.) Do get checked out on all the equipment and if you need to, consider ponying up the cash for a session with a trainer. It will help you know if you're slipping into bad habits early--and it can make you feel a little more comfortable about being there.

And by the way, my experience is that most people are so into what they're doing that they don't pay much attention to who is around them....

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Twin Cities, Minn.: Sally, I have a tip for all the busy folks out there that are trying to lose weight and/or eat healthier that has worked for me. I found that one of my main pitfalls was arriving home after a busy day at work and falling into the "eat out" or "frozen pizza" habit. Lately, I've started planning out four days worth of meals and doing all of my grocery shopping on Sundays. That way, I know exactly what I'm going to make each night, I have everything I need, and I know that if I don't make it, many of the fresh veggies will go bad (and there's nothing I hate more than wasting food). I can also do most of the prep work on Sundays to save extra time during the week. It's time consuming, but by switching from my previous habits of pizza and fast food to planning dinners of fish/chicken and fresh steamed or roasted veggies, I've lost 5 pounds! PLUS it's saving me money since it's definitely more expensive to eat out. All that extra time on Sunday is really paying off!

Sally Squires: Now you're cooking Twin Cities! Planning ahead is such a key part of healthy eating--and physical activity. Sounds like a great strategy. Thanks!

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Glover Park, Washington, D.C.: Losing the 38 lbs has been wonderful. But, I'm finding, I'm no where near "fit." Walking has helped me get off weight, but does nothing for, say, my arms or my belly, which are far from firm.

No gym membership.

What are some things I can do at home (and/or outside while weather and light permit) without major outlays in equipment to shake things up (and stop things from shaking)?

Sally Squires: There's a lot you can do, Glover Park. Check out the exercise tapes at your local library or at Blockbusters. You can find everything from aerobics to yoga and yes, Pilates (without equipment.)Winsor Pilates (a 3-volume set) gets high marks. Canned goods and other objects around the house can also be used in place of weights. But you can buy whole sets of hand weights for about $30--not a huge outlay of money.

If you've got a bike, you can get a small stand to turn it into a stationary bike indoors when the weather gets bad. An exercise ball is a pretty neat piece of inexpensive equipment. They're sold at Whole Foods. They cost about $30 and come with an exericse tape. They can also double as a seat at your computer.

Calisthensics in front of the t.v. or listening to music are also a good thing. I've used a step stool instead of a step for step aerobics...

Other suggestions out there?

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Berryville, Va. -- Veramar Vineyard: New old food BEANS.

Here is a link that has great ideals for beans.
http://www.pullmyfingergourmet.com

Beans are loaded with the four (4) main Nutritional Powers we look for in today's nutrition for active people: Protein, Complex carbohydrates, Fiber, Folate.

Veramar Vineyard

Sally Squires: Beans were mentioned by Michael Jacobson today at the pres conference. It's one of the things that these fast food Tex-Mex restaurants do well, by the way. Great suggestion. Thanks!

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Washington, D.C.: As well as trying to eat healthier and exercise more, I am trying to save some money... I would like to drop my gym membership in favor of more walking/jogging/tennis etc, but I'm concerned about the lack of strength training. Is there a good way to get strength training in without buying a lot of fancy equipment I don't have room for at home?

Sally Squires: Yes, you can use your own body. A pull-up bar (I just got one at Modell's) can turn your doorway into a weight training center. Push-ups are a wonderful way to trim and strengthen biceps. My physical trainer taught me a few exercises for my back that uses another person as the "weight." And again, a set of 10 or 20 pound hand weights can fit almost anywhere and aren't too expensive--less than a month at your gym, I'll wager. Ditto for ankle weight and the new "weighted wands." Of course, these aren't Nautilus either. But gardening, digging and other outdoor actitivies are not bad either...

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Washington, D.C.: Hi Sally,
Will CSPI post an article concerning the Baja Fresh & Chipotle meals? Is there a link posted yet, or is it too soon?

Sally Squires: I think it should probably be up at www.cspinet.org. And we'll have more on this in next week's newsletter and probably in the LPC column in the Health section. It's also in Nutrition Action.

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College Park, Md.: My mother has heart disease. On a strict low-fat diet with exercise I still had the hereditary tendency to have high cholesterol; I was prescribed 10mg of Lipitor and the cholesterol went down; I also weighed 210 to 215 about 15 to 20 pounds overweight. I was 29. I lost 5 pounds exercising and eating "right" (ie, low-fat).

Three weeks ago I went on the Atkins diet and lost 15 pounds. I didn't exercise. I now weigh 195; I have lost a significant amount of jelly rolls. I will begin exercising as I did before: lots of cardio and some weight-lifting.

I didn't tell my doctor about this diet. i kept using the Lipitor. In about 3 weeks I have to have blood work done. Do you think Atkins is by default bad for people with high cholesterol and on Lipitor? I am now in the phase of eating less and less meat (and more and more fish and lean chicken) and less cheese and more Egg beaters.

Sally Squires: Hey College Park: The jury is still out on this one; the studies are still being done. As I recall there's a new five year trial of the Atkins approach. In the meantime, a few small studies have not found a rise in cholesterol levels on the Atkins diet at least short term. Bottom line: do tell your doctor of your change in eating habits. And I suspect you'll get a pat on the back for the weight loss.

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Arlington, Va.: Hi Sally! I wanted to submit this early because I'm so excited about my new discovery. I've been needing to get started back exercising for a long, long time now, so much so that I had problems motivating myself to get out and even walk around the block (I was tired, I was a little embarrassed-- you know how it goes). So instead of doing something aerobic, I started lifting handweights-- only 2 pounds at first for just a few minutes, but I'm up to 6 pounds in each hand for a 30-minute Kathy Smith tape. Now that I've been doing this simple routine for about 6 weeks, I've noticed that I have more stamina, the stairs are easier, and adding walking to my program has been no problem at all--and I've lost 21 pounds (I know that seems like a lot in a little over a month, but I have A LOT to lose.)

Anyway, for those of you who keep putting off exercising because the thought of even getting off the metro one stop early seems like too much, try starting out with strength training. It's really worked wonders for me.

Sally Squires: Hey Arlington: You illustrate so well the notion of starting small and building big. Those small changes can really pay off as you so aptly illustrate. Congratulations and let us know how you continue to do. Way to go!

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Somewhere, USA - Chipotle and Baja: No, don't tell me! Yikes, Baja and Chipotle items have as many calories as Big Macs?! I have always wondered why they don't have any half or child-size portions. Those things are way too big. It's like a whole can of beans. What do you recommend we order there?

Sally Squires: Not Big Macs, but Quarter Pounders. Split the servings when possible with someone else, or take part of it home. At Chipotle, CSPI recommends skipping the cheese and sour cream. Go with the Burrito Bol at Chipotle; at Baja Fresh, a good choice was Chicken Fajita, according to CSPI.

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Washington, D.C.: Sally,
Oh no!; Baja Fresh is my weekly Saturday treat (I'm the poster child for your recent column on letting eating habits slide during the weekend). I usually go there after I exercise though I'm sure I eat more calories than I burn. Anyway, I'm interested to hear what suggestions you'll have next week. Just tell me there's hope and that there's something on the menu I can still enjoy relatively guilt free.

Sally Squires: Of course, there's hope out there. There are plenty of great choices. Not to worry. By the way, the salads at Baja Fresh scored very well.

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Silver Spring, Md.: I didn't have a gym membership for a long time, all I had was a set of 5 pound and 10 pound weights. I did lunges, squats, push-ups, pull-ups, leg lifts, and could do all my arm and back exercises with weights. Many places on the internet, like women magazine sites and ivillage will have whole routines for at home exercises.

Sally Squires: Excellent point, Silver Spring. And let's face it, the world existed a long time very well without gyms or Nautitilus. Thanks!

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Rockville, Md.: Hi Sally,
I was recently diagnosed with arthritis in my back and can no longer indulge in running. Any suggestions for another, safe exercise, that will give me a "runner's high"? I've been using the elliptical trainer at the gym, but it's not nearly the same. (Doctors advise that I give up exercise---an upsurd notion to me).

thanks!

Sally Squires: Sorry to hear the news Rockville. Can you swim? That's a great low impact exercise that can certainly produce that runner's high (if you get intense enough, of course.) I would also check with another doctor for a second opinion about giving up exercise. That's pretty contrary to almost everything that I've read in the scientific literature.

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Washington, D.C.: My husband decided that he needed to eat healthier and lose weight. So, we thought that finding out how many calories to target would be a good first step. (The Lean Plate Club, while very cool, starts out with a very difficult first step for him, so we flipped the order of things a little.) We entered in his data and then subtracted 500 calories... and got a target of 3000. What? Doesn't this strike you as really high? We measured his diet over the past two days and discovered he didn't eat more than 2500 anyway! Here's the data - maybe you can suggest a better target? 6'1", 245lbs, 28yrs, male, light activity level. (He is a very muscular 245 - naturally strong build weightlifter sort - when in great shape and not overweight he weighed 220).

Sally Squires: Hey DC: That's great that your husband tracked his food. With that as a baseline subtract about 500 calories, which will give him about a one pound loss per week. And ideally, you might have him consider doing this with a combination of more activity--about 250 calories more per day equal to about a brisk 1 hour walk--and cutting back on 250 calories of food per day. So he'd aim for about 2,250 per day. Let us know how he does. Or let him tell us how he does...

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Washington, D.C.: Dang, CSPI doesn't have their press release up yet.

360 for a TORTILLA? Egad. Thankfully, they have Burrito Bowls, which are all the stuff w/o a tortilla.

Can you scoop their website and say what they DID recommend at Chipotle?

Sally Squires: Also check out the next issue of Nutrition Action. CSPI says if you want a burrito at Chipotle, hold the cheese and the sour cream which can save 200 calories and half a days worth of saturated fat.

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Washington, D.C.: Oh, I am so bummed about Chipotle. I have been eating chicken fajita burritos w/ no guac, cheese, beans, or sour cream there thinking I was spending about 500 calories, but sounds from your description of the tortilla alone, that I have been consuming a lot more calories than I had thought. If I get the same burrito in a bowl (i.e., no tortilla) how bad is that?

Sally Squires: Not that bad. Choose chicken, black beans, lettuce, and salsa and it clocks in at about 430 calories. Add the rice and you add another 200 calories.

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Washington, D.C.: I only have 5 flights and it still makes a difference. I also forgot to add that I always make myself walk around the block in the morning right when I wake up, the cool air and the sun help me wake up more than a cup of coffee or a shower, and I always feel better if I get up and make myself move around-if only for 2 minutes. I think a lot of people that drive to work and sit all day and drive home get stuck in a rut of not moving, which is hard to break, but just doing anything makes me want to do more and reminds me that it is so much nicer to be outside doing something than being inside watching t.v.!;

Sally Squires: Way to go, DC. Five flights. Now there must be more people who could do that regularly,don't you think! Thanks again.

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Bethesda, Md.: Hi! here is my tip: I subscribe to 2 magazines but I have one rule: Unless I am on vacation, the only place I can read my magazines is on a stationery bike (we have one in our complex, no major gym, but a working bike, 2 treadmills, and 2 elliptical, plus some weights)So, if I want to read my magazine, I just go on the bike and by the time I've had a chance to go from cover to cover, I biked for half an hour!

Sally Squires: Great idea, Bethesda! One of the LPCers that we featured for our second anniversary found great success with this approach in trimming some added pounds. Only she exercised while watching t.v. No exercise, no t.v. was her rule. Thanks!

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South Riding, Va.: Thanks for pointing out that the ethnic cuisine so many love does not have to be unhealthy. Several years ago I was on a quest to get to a healthy weight, as I gained a lot of weight eating out. I looked for the best low-fat cookbooks that focused on world cuisine (most only focused on one region, others encompassed all of Asia). I found delicious, full flavored recipes, never felt deprived, lost weight, and even found a new career as a personal chef specializing in low-fat, ethnic cuisine.

Don't give up the flavor, just adapt your recipes to fit your dietary needs.

Sally Squires: Hear, hear, South Riding. A new body and a new career. Now there's a winning combination! Thanks.

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Washington D.C.: May I have some leans tips for preparing meals that involve red meat? Where can I gather lean tips for preparing meat? How many times a week should red meat be consumed?

Thanks in advance

Sally Squires: There's no hard and fast rule on how many times to consume red meat. But if you want some heart healthy recipes, check out the American Heart Association's web site. www.americanheart.org. You'll also find a lot of good recipes at www.cnpp.usda.gov and at the National Heart Lung and BLood Institute website. www.nhlbi.nih.gov. I'll try to post more specifics in the next newsletter.

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Alexandria, Va.: I have been challenged recently because my husband and I moved into a new house and, not having set up the kitchen yet, we are eating out every night. I have begun dividing my entree into two portions as soon as I get it. I eat half for dinner and take the rest home to bring to work for lunch the next day. It saves me time, money and calories and I get to enjoy two delicious meals!

Sally Squires: Excellent idea, Alexandria. One of the points made today at the CSPI press conference is how hard it is for consmers to know what they are eating when they eat out. Gret strategy. Thanks!

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Washington, D.C.: Hi Sally,

I was really interested in the comments on emotional eating in this week's newsletter. For me, this is by far the biggest problem. I am at my wits' end (and have been for years now). I am really ready to make a change and learn and integrate new behaviors, but I think I need all the help I can get. The thing is, I know a lot about good nutrition, I am quite active, and I am not excessively overweight (about 20 lbs). I know to ask myself if I am hungry, but that is just not effective when the emotional eating hits. I am concerned about my long-term health, because compulsive food choices (fatty, salty, sugary) crowd out the good, sound, healthful choices on a regular basis. Any more advice for dealing with the emotional eating monster? I need it! Thanks.!

Sally Squires: We're running out of time so I'll be brief here, but will add more in the next newsletter. This is such an important topic. And you're not alone in struggling with it. First make sure that you're eating three regular meals so that you're not hungry when your emotions hit. Second, plan some healthy alternatives, from good snacks to strategies that will remove you from the food. Since food is oral gratification, some psychologists suggest having a "food buddy" someone who you can call and talk to when stress eating hits. (You could agree to do the same for your buddy.)Let us know how you do.

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Gaithersburg, Md.: Re Rockville and arthritis: cycling might be good; it gets pretty intense and it's WAY more fun than running (IMO). Riding one can take you back to being a kid again.

If you can't tolerate an upright position, there are a lot of choices in recumbent bikes. I see more and more of them on the trails.

Sally Squires: Good suggstion. Thanks Gaithersburg!

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San Diego, Calif.: Hi Sally,

Three quick comments on today's posts:
One, I've used fat free half-and-half in a few recipes and have been very pleased with the results.
Two, I don't know of any Chipotles here in San Diego, but did visit one elsewhere in the summer, and all I remember of that burrito is that it was HUGE. I happily took half in a doggie bag for another day. Actually, my husband & I routinely divide almost all our restaurant meals into the portion we eat there & the portion we carry away. We love leftovers!
Three, on gym intimidation: I posted on this once before. I recommend working out in a community setting like the YMCA, or perhaps a women's gym, and also getting a trainer. That combination worked for me. Anyplace that attracts age diversity, like the Y, is a great place, in my book (I'm in my 40s). (And no, they don't pay me!)
Thanks for the great chats, Sally!

Sally Squires: Great suggestions, San Diego! And yes, those burritos can weigh almost 2 pounds! That's a lot of food. Community centers are another good option. And Curves has been recommneded by some on the chat, which is just for women. Thanks!

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Frederick, Md.: Hi Sally!

On New Years Eve, I got on the scale and discovered I was 5 pounds away from 200 lbs. That was really a moment of truth for me, because I'm 4'9". All the eating and lack of activity was not doing me any good. So I started out on Weight Watchers, but gradually decided NOT to be on any diet, because I'd have to eventually go off the diet. I try to eat whole foods such as brown rice, whole wheat bread, and sweet potatoes and stay way from their white counterparts, eat lots of salads, and occasionally treat myself to Caesar salad with just 1 tbsp dressing. I decided not to deny myself anything, and in doing so I discovered that yes I can eat one half of an ice cream sandwich, or 3 french fries, or one McDonalds cheeseburger. I eat them slowly and savor them, really tasting them. I think that has been the key for me, to discover I do have the choice to stop overeating. I've lost 41 pounds so far. I love your column and read it faithfully every week because there are such good ideas in it, and I want to thank everyone for sharing with you!

Sally Squires: Hey Frederick: Forty one pounds! Pat yourself on the back--or on your slimmer fanny. Way to go. Thanks very much and keep up the great work. You're an inspiration!

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Arlington, Va.: Sally, we're starting a mini-corporate challenge in our office among co-workers to lose some weight & get fit. Do you have any suggestions or guidelines on how to set this up? We're looking at doing it as a contest where people are putting up some $$$. We want to make it fun, challenging (we're a pretty competitive group) and non threatening (some people don't want to divulge their weight). Any suggestions would be welcomed.

Sally Squires: Hey Arlington: Good for you and your officemates. What you can do so that folks don't divulge their weight is to put up a graph that just charts weight loss, not strating weights. And why not have multiple categories? That way you can reward not just weight loss but also instilling healthy behaviors. So maybe you have a category for the person who gets the most active? Or the person who meets the 5 to 9 servings of fruit and veggies per day in addition to the person who drops the most weight.

Do let us know what happens. It sounds interesting. And if you contact me after the chat, I'll pass along a book about a town who went on this very thing...

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Takoma Park, Md.: For us non-drinkers, can we eat or drink anything else (like grapes or grape juice) to get the same heart benefit as from drinking wine?

Sally Squires: Yes. That grape juice does appear to have some of the benefits of wine.

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Sally Squires: Hey Everybody. Thanks for a great chat. There are more questions and comments which I'll try to work into the next newsletter. I'm off to a congressional hearing on the Dietary Guidelines...this looks like it will be a banner year for nutrition. The winners this week are: Silver Spring (who worked out before having a gym); Audrey (whose sister has breast cancer) Alexandria (for the Tex-Mex suggestions) and Twin Cities.

Winners: Please e-mail me at leanplateclub@washpost.com and please note WINNER in the subject line. Thanks to all. Until next week, eat smart and keep moving with the Lean Plate Club. Cheers!

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