Lean Plate Club

Nutrition and Health

Sally Squires (washingtonpost.com)

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

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

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

Sign up for the free Lean Plate Club e-mail newsletter.

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! Discretionary calories are one of the topics up for discussion today.

My food tip of the week: Cranberry banana smoothies made with just a couple of ounces of unsweetened cranberry juice, a banana and a cup of nonfat yogurt, ice and vanilla. A serving clocks in at about 200 calories and if you whip up really well, has lots of air and so makes you feel full on fewer calories. Plus it provides a serving of fruit, a serving of dairy products (including calcium and healthy bacteria) and a lot of good flavor with a slightly tart taste.

Okay so what are your food finds this week? Tell us that--or share other tips and suggestions for healthy habits--and you could win one of the free prizes that are awarded weekly. This week the freebies are:

Change One: The Breakthrough 12-Week Eating Plan by Johns Hastings with Peter Jaret and Mindy Hermann, RD (Reader's Digest)

The Perfect Fit Diet by Lisa Sanders, MD (Rodale)

Macrobiotic Community Cookbook by Andrea Bliss-Lerman (Avery)

Fitness on Purpose: The Most Complete Fitness Program Ever Designed by David Rubenstein (EG Publishing)

In making this offering, we are not endorsing any exercise or weight loss program, but are simply showing you the wide range of information available as you work to instill healthy habits and acheive a healthy weight.Winners are announced at the end of each web chat.

The Lean Plate Club e-mail newsletter went out this morning. If you've subscribed and don't receive your copy please let me know by e-mailing leanplateclub@washpost.com. If you'd like to subscribe to this free weekly service, you can do so at www.washingtonpos.com/leanplateclub

Now on to the chat!

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Adams Morgan, Washington, D.C.: Hi Sally,
I feel like I eat very healthy and am trying to limit the amount of processed foods that I consume. But I was wondering what really constitutes "processed" foods. I know that cookies and white bread fall under this category, but what else does? Does my Kashi Heart to Heart cereal count as processed, since I'm not eating it in its original form? Do the whole wheat crackers that I eat included in this category as well? I'm just curious as to what I should be limiting. I try to cook all my food from scratch, but cereal and crackers have become staples in my diet. Thanks ahead!!

Sally Squires: Hey Adams Morgan: Would that we could go back and fix all our food from scratch! (Well, actually, maybe not...although it certainly would burn more calories daily and keep us occupied in a completely different fasion than sitting at a desk all day!) So yes, there are different degrees of processed food. A salad is likely mostly unprocessed. A T.V. dinner is processed. Raw nuts are unprocessed. Roasted salted nuts have been processed a bit.
Corn flakes are more processed than granola. You get the idea.

In general, processing--such as in that frozen food or canned food or boxed food--may add salt or added sugar and other ingredients. But these days it may not. It's just another reason to read the labels carefully. And make wise choices without going, well, nuts! Hope that helps.

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California: I really enjoyed your column today. My question is: how do you figure out the amount of discretionary calories available to any individual? Is it a percent of the total calories needed?

washingtonpost.com: Gauging Dietary Wiggle Room (Post, Aug. 17)

Sally Squires: Thanks California. And this one is going to be real interesting to watch as the full report is issued from the Dietary Guidelines scientific committee. (Remember too, that their report will form the basis of the new revised guidelines due out in January.)

For now, the only example that was included in the report is the one that I put in the column today for the 40 year old sedentary man. But there are likely to be other examples in the final draft.

And the bottom line is that this is a calculation between the calories you burn each day and the calories you need to meet the good basic nutrition. Because so many of us are sedentary, these two numbers are coming very close to each other.

Wish I had more definitive numbers to offer, but watch that space. Also for now, you can estimate how many calories you burn daily with physical activity at www.caloriesperhour.com. You could compare that to a rough estimate of how much you need daily (and remember this is an estimate) by multiplying your weight by 10. So if you're 150 pounds, you need at least 1,500 calories daily (You can add more for more activity). These numbers will start to paint a picture of your caloric balance and give you some idea of your potential discretionary calories...Hope that helps. Thanks.

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Clinton, Md.: While this isn't really your bailiwick, I'm hoping you can steer me in the right direction. I have been "scared straight" by diabetic complications, but don't see how I'll be able to continue this eating pattern long-term withjout going mad. My doctor says I should live primarily on vegetables, w/a bit of protein and an occasional piece of fruit. Another friend who is getting good readings says the same thing -- he lives on lean chicken and vegs. Sometimes I want chocolate or pasta so bad that I sit down and cry. I realize I sound pathetic, esp. given the state of the world, but I'm afraid I'll die a terrible death (or live a miserable life) if I can't get these cravings under control. Does it ever get any easier? Thanks.

PS I am not heavy -- 5' 6", 135 lbs.

Sally Squires: Hi Clinton: Sorry to hear that you've been experiencing some complications of diabetes. Yes, you definitely want to get your blood sugar under control. And yes, your weight is at a healthy level. Have you asked your doctor about getting a consult with a diabetes nutrition educator? These health professionals are certified and can really work with you one on one. Do you need to give up chocolate and pasta because you have diabetes? Not necessarily. But you do need to have it in appropriate portions to keep your blood sugar steady. You might also check www.diabetes.org, the web site of the American Diabetes Association. I think you can find ways to have that chocolate--and other foods--and to eat them too. Within reason of course! Good luck and let us know how it goes.

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Lorton, Va.: I have recently discovered Trader Joe's Masala Simmer Sauce... toss in a can of chick peas (less than 10 minutes), serve over TJ's brown basmati rice.. heaven!

Sally Squires: Yum! Sounds great Lorton. A good example of "fast" healthy food. Thanks!

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Madison, Wisc.: I am a busy college student and I'm trying to watch my calories very carefully this year. The problem is I often don't have enough time to prepare tasty yet nutritious meals, and worse, I hardly ever buy fresh veggies because I never know whether I'll end up eating them. Do you have meal suggestions, or better yet, suggestions to help me cut some weight (Don't worry, I workout daily too!;)??

Sally Squires: Hey Madison: Have you come to the right place! Do you have a freezer? Even a small one? Then you've got it made. Plus, by making your own food, you can likely save some dough which could help pay for college, books or maybe a new outfit when you drop a few pounds.

Also, there are fruit and vegetables that have longer shelf lives than others. Apples, pears, oranges, tangerines will hold for a while in your fridge. And they're great snacks too. Peanut butter can be a staple as can canned tuna, salmon or sardines. Nothing wrong with pasta--just make it whole wheat. Ditto for couscous, which is ready in five minutes. Frozen and canned veggies have roughly the same nutritional make-up as the fresh stuff--and they have a much longer shelf life. Look where possible for the low sodium varieties. Cabbage, Romaine and iceberg lettuce keep for a quite a while. So do carrots and celery.

And beans could be your next best friend. They're cheap, versatile and in cans fit that fast food category. Ditto for soups--especially chunky vegetables or lentil or black bean. Yum!

Hope this helps.

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Washington DC: I love the concept of discretionary calories. Here's a great summer recipe that adapts easily to those calories:
No-cook tomato sauce
In a blender, combine 3 fresh tomatoes, 2 cloves of garlic, and good quality olive oil, a teaspoon to a tablespoon, according to your available discretionary calories.
Add one chopped tomato, a handful of fresh basil, and salt and pepper to taste. If you have a few more calories available, add some fresh mozzarella cheese.
Pour over hot pasta.
This makes about 3 servings.

Sally Squires: This sounds great, DC. And with those nice tomatoes now on the market, will be very tasty. By the way, this month's Cooking Light magazine features recipes from Farmer's Markets. Thanks again!

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Palmyra, Va.: I loved todays article, currently I eat 1400 calories a day, 25 percent protien, 65 percent complex carbs (yogurt whole grain fruit I admit the fruit and vegie are low) and 10 percent fat. I work with a personal trainer one hour on wieghts MWF, and do cardio 60-90 minutes (arc trainer, elliptical, bike etc) five to six days a week. I currenlty weigh 205 pounds, have lost 35 pounds, so why am I suddenly not losing any wieght? Any ideas, I am getting frustrated and don't want to quit. Oh I am 41 and have yo yo my entire life...but this time I am trying to do it right. Is 1200 to low.

washingtonpost.com: Gauging Dietary Wiggle Room (Post, Aug. 17)

Sally Squires: Hi Palmyra: You're really doing a lot of great things. So pat yourself on the back for that. You've earned it. And those 35 pounds are wonderful!

But I understand your frustration. It's not unusual, however, to plateau. Weight loss isn't always a straight downward path. Question is: how long has your weight been steady? If it's just a couple of weeks, hold on, odds are it will get better. Are you also seeing other changes? Are you losing inches? Are your clothes looser even if the scale isn't changing? Sometimes it takes a while for everything to catch up.

Keep focussing on the habits--odds are that the weight will take of itself, although maybe not at the pace you would like. And do check your intake of food. Could it be that you're adding a little here or there? The calorie level sounds pretty good for now. You don't want to go so low that your body thinks it's in starvation mode. That would only undermine your hard-fought efforts. Let us know how it goes.

Other thoughts out there from those who have also fought this battle?

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Atlanta, Ga.: Hi! I wanted to share a new food find. It's the Alternative Bagel (I get them at Publix). They are a decent size and only 1pt. for Weight Watchers fans. Lo-carb as well.

Thanks!

Sally Squires: Thanks Atlanta. Sounds like a great food find!

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Alexandria, Va.: Calories In/Calories Out. Hi, Sally. I just returned from vacation in Edinburgh and London. Ate whatever I wanted, including cream tea, steak and ale pie, creme brulee and washed it down with ale or red wine. I also walked an average of five miles a day. Guess what? When I stepped on the scale my first morning back, I was actually down a few pounds. This wouldn't happen on a lie on the beach vacation, but for this trip I was far more active than when I spend all day at a desk. My challenge now is how not to slide back into sedentary ways. Thanks for the chat and for the motivation you and the LPC-ers offer.

Sally Squires: Welcome back Alexandria! Sounds like a great trip. A number of LPCers have reported this very thing. It is interesting isn't it! That extra activity can really pay off. Also I suspect that when we travel, we tend to eat regular meals with less snacking in between and other mindless grazing, but that's just an observation. Thanks!

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Franconia, Va.: A question about calories needed. I've seen this rule of your weight times 10 several times, including in LPC discussions. But I've also read more complicated formulas that end up with a ratio of more like 8 or 9. If you weight 200 lbs., this makes a difference of 200-400 calories/day - or about the amount that you should shave from your daily calorie input in order to lose weight. Have you seen any of these alternative calculations and do you have any thoughts on them?

Sally Squires: Hey Franconia: Yes, there are many out there and yes, there can be some significant difference. Nancy Clark, RD., has a pretty good equation in her book, Sports Nutrition Guidebook. Basically, she says that you multiply your weight in pounds x 10. Then add 20-40 percent more if you're sedentary, 40-60 percent more if you're active and 60-80 percent if you're really active (think Olympic athlete activity!)

But even that has some signficiant wiggle room. One way is to set a daily intake of calorie. Follow it for a week or so and track your weight with the scale. Others swear by resting metabolic rates (RMR's). The test costs about $100 is done by many health clubs. It will give you a pretty good idea of how many calories you need per day. Check out www.healthetech.com to find a place in your neck of the woods that offers the RMR.

But also know that most experts say you can get pretty close to you calorie needs by estimates.

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Washington, DC: Re: measuring discretionary calories.

Sally,
When I got a heart rate monitor, I just wore it all day the first couple days. That gave me a good idea of what I actually burn, including my workouts, bike ride to work, etc. Now I know what I'm shooting for.

Heart rate monitors don't all count calories and sometimes the ones that do are quite expensive. I got mine for under $50 because it was last year's model, on sale on an internet bicycle shopping site.

Sally Squires: Thanks, DC. This is, indeed, another way to gauge your daily calories. Thanks for the suggestion!

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Dallas, Tex.: For Palmyra: My mom lost 135 pounds (over two years) and would hit these plateaus ... she would change up her workouts a bit, try something new like aqua or introduce different weights. She would also change up her diet (keeping the same calories, etc.) but eating different things. These small changes seemed to trigger the weight loss again.

Sally Squires: Thanks very much Dallas. And congratulations to your mom. What she did is not only awesome but inspiring!

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Lunch hour in cubeland, Washington, D.C.: Sally,
After years of trying to find the right take-to-work salad and dressing combo, I think I've got it... simplified!
Salad: Lettuce-in-a-bag (preferrably dark green!) plus 1/3 can of chick peas (filling protein!)
Dressing: 1 T mustard (any kind), 1 T vinegar (again, the kind changes every day), a splash of olive oil, salt, and pepper. Packaged separately and then thrown on the salad at noon.

I'm hooked. The chick peas are such a great addition-- fiber, protein, filling, tasty...

Sally Squires: Hey Cubeland: Adding beans to your daily salad is a great strategy. They provide fiber, protein, complex carbs and to my liking, taste. Sounds like a great plan. I've also been putting a tablespoon of guacamole and yogurt cilantro dip on my salads then adding some vinegar. The combination produces a tasty "creamy" dressing with healthy fat. Thanks again!

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Arlington, Va.: You mentioned Kashi bars... Many of their cereals are also quite versatile as accents to other foods. I keep a box of one cereal or another in my desk and use it like croutons on/in roasted red pepper and tomato soup, or mixed into yogurt and berries. Lots of texture, fiber and soy protein with no guilt!

Sally Squires: Thanks for the feedback Arlington. (In today's LPC e-mail newsletter, I included some info on energy bars as well as a number of links for some great tasting healthyd dinners and others for physical activity.) Another energy bar that I enjoyed yesterday was a Pria bar, made by Powerbar, but with much more flavor and just 110 calories. It's a great snack. Thanks!

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Bethesda, Md.: Hi Sally,

This might be an odd question, but how does one classify particular foods as fruits or as vegetables? For example, is pumpkin classified as a fruit or as a vegetable?

Sally Squires: It certainly can be confusing. But pumpkin is considered an orange vegetable. So that makes pumpkin pie actually a vegetable serving....How about that! (Of course, you'll cut some fat and calories if you don't eat the crust.)

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Bethesda, Md.: re: palmyra. I've had the same experience overall. Losing weight is a lot harder for me - may be related to my hypothyroidism, I'm not sure. My theory - is that some of us run more efficiently than others. I have dropped to 700 calories a day and 2 hours of exercise in order to lose weight - maybe someone with more muscles or larger body frame could do it with less drastic measures.

Sally Squires: Thanks for the feedback and encouragement, Bethesda. And here's where activity can really help so that you don't have to shave those calories quite so low. In fact, it is hard to eat a balanced and nutritious diet on just 700 calories a day (at least for adults!) Generally, 1,200 calories is considered the minimum for healthy levels.

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Annandale, Va.: I recently began taking a drug called topamax to prevent migraines. I was wondering if any of lean platers take this and if so what they do to combat the horrible fatigue and loss of appetite that the drug brings with it. I can barely stay awake and ALL food now might as well be dry wall to me. Please help or advise!
Ann

Sally Squires: There is an article in today's Wall Street Journal on the concept of preventing migraines with medicines instead of trying to treat them once they occur. It's worth a look. See the bottom of the Personal Journal. Front page.

Other experiences out there with this drug, LPCers?

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Olympic lunch: ok, maybe not, but here's how I reduced calories in one of my faves - I get a greek salad, add grilled chicken and instead of dressing ask for a side of tzatziki (made of belnded yogurt, garlic and cucumber).

Sally Squires: Great idea! And that tzatziki tastes so rich and is actually pretty low in calories. Plus it has healthy bacteria from the yogurt and usually contains cucumbers and sometimes onions. It's a great way to go. Thanks for the suggestion!

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Prince Frederick, Md.: For the college student: I'm a working career person who lives alone. I don't bother with fixing meals for myself, either, although I have a very nice kitchen and I love to cook for company.

Couscous is a great staple to keep handy. My favorite is making it into a fruit dish -- add some raisins, mandarin oranges (drained from a can), some slivered almonds, and sprinkle with cinnamon. That satisfies my cravings for a sweet and pasta at the same time.

Also, I've found Butter Buds are great sprinkled on steamed veggies. It has butter taste but not the fat.

Sally Squires: Thanks Prince Frederick. Also in this month's Gourmet magazine, there are bunch of no-cook recipes that are perfect for summer cooking. Couscous, which only requires pouring boiling water over the grain, is a great way to go. Thanks!

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Ashburn, Va.: My current favorite quick and healthy lunch or dinner: mix up these quick burritos:

1 can black beans
1 can pinto beans
1 can Ro-tel tomatoes
brown rice

put mixture into tortillas, roll like burritos. I wrap and freeze them individually. Pull out of the freezer in the morning before work. At lunchtime, microwave for 3 minutes, and voila, a quick and high-fiber lunch!

Sally Squires: Now there's fast, great tasting and healthy food. I hope the college student notes your posting Ashburn! Thanks very much. Yum.

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Falls Church, Va.: Some of the Weight Watchers 2-Point Bars and All Day
Breakfast Bars taste good and I assume are relatively
healthy. I like the Toffee Banana, Oatmeal Raisin and the
Peanut Caramel. Good for a quick breakfast (or snack)
with a glass of skim milk. Fran MacCallum

Sally Squires: Thanks Falls Church. It really is amazing how many energy/nutrition bars are now available. There must be one for just about everybody's taste and needs. Thanks again!

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Going bananas: trying to find a breakfast that doesn't leave me starving in an hour that doesn't require cooking. Have bought high protein high fiber cereal - what amounts fo protein and fiber should I shoot for in getting breakfast right. If it helps, I try to eat about 1500-1800 calories per day (I'm only 5 ft tall). Thanks.

Sally Squires: No need to go bananas! There are now so many wonderful breakfast cereals out there to choose from. And if one doesn't do the trick, you can always mix 'em. Hi-Protein Cereal from Back to Nature is one that I really like. It's a bit sweet, however, so depending on what else I'm eating for breakfast I moderate the portion sizes from as little as 1/8 cup (yes, I have a measuring cup that size) to half cup.

There's also Hi-Lo another cereal by the same company. And there are plenty more. Grape Nuts is quite filling, but it's also calorie dense, so you need to pay close attention to portion sizes. Sometimes a high fiber cereal can provide staying power too. Shredded wheat with extra fiber is one possibility.

And if you want to trade that banana for berries--also high in fiber and a little lower in calories--you may get more staying power too.

Other suggestions out there?
e

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Reston, Va.: I'm in my first trimester of pregnancy and gaining weight at an incredible rate, doctor says I should take it easy on the food but I've always has a hard time maintaining my weight (I walk 6 sometimes 7 days a week for an hour and a half and ate no more than 800 calories daily to maintain a 135lbs, 5'4 frame). In any event, I'm thinking about starting the sugar busters diet... yeah, I know "diets" during pregnancy are generally a no-no but sugar busters doesn't cut out any food groups so.... any thoughts?

Sally Squires: Congratulations Reston on your pregnancy. And stop right there! Pregnancy is not, repeat NOT, the time for fooling around with weight loss. Talk with your doctor this week. Get a referral to a registered dietitian who can help you with a reasonable regimen for your pregnancy. Do not take this into your own hands. It's too important. You're potentially playing with fire--and the future of your baby.
Let us know how it goes.

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College Park, Md.: Hi,
I'm cautious about drugs but I take Lipitor and am glad to have it since excercise didn't bring my cholesterol down enough once I passed menopause and put on lots of weight. My doctor is confident that the dosage balances a healthy cholesterol level against the liklihood of side effects, since I'm prone to soft-tissue injuries. I've lost 24 pounds this year so I might not need to take it indefinately.

Here's a delicious recipe for breakfast, which I've modified from the original to cut out high-calorie apple juice and to try the cholesterol-lowering properties of flaxseed. They add extra crunch, which, if I use apples as part of the fruit, is one of the things I like best about this recipe. The yogurt and liquids are interchangeable - see how thick you like it, if you like a stronger or sweeter base with flavored yogurt, etc. Peaches, blueberries, and chopped hazelnuts are terrific in this!

Fruitful morning muesli

2 cups uncooked oatmeal (quick or not)
1-2, 8-oz cartons of light or non-fat yogurt (fruit-flavored, vanilla, or plain)
chopped fruit - about 2 cups
1-2 cups water or nonfat milk
1/2 t vanilla (unless yogurt is vanilla)
3-4 T flaxseeds
2 T chopped nuts

Combine, cover, and refrigerate overnight. Makes about 4, 1 cup servings.

Sally Squires: This sounds great College Park. I hope that the member looking for a good breakfast cereal will still be reading. Thanks very much! And congratulations on thsoe 24 pounds! Very impressive.

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Connecticut: Part of vacation was spent at a hiking club hut that served healthy, delicious food. Plenty of fiber-rich foods and veggies. It was family style (with plenty for the serious hikers), but it felt so good to eat healthy rather than the (often) richer restaurant foods. One of the lunches I enjoyed was hummus sandwiches, so I was thrilled to return and find an easy hummus recipe. I can't wait to try it.

After enjoying many recipes, I thought I'd offer one of my favorites: Oatmeal muffins.

Pour 1 ½ cup sour milk over 2 cups oatmeal and let it stand
(I've let it stand anywhere from 15 minutes to overnight in the fridge)

½ cup sugar
1 tsp salt
1 T shortening
1 cup flour
1 tsp baking soda
1 egg (if desired)

Mix ingredients. Spray muffin pans with vegetable oil. Add mixture.
Bake 20-25 minutes at 325.

Lots of options available.
Add chopped walnuts (maybe ¼ - 1/3 cup)
Add fresh blueberries (maybe ½ cup)
Add ½ tsp cinnamon

Last time I made it, I substituted ¼ cup pumpkin butter (heaping) for half the sugar and the shortening (and I didn't use the egg). It came out great, but next time I'll add walnuts. (I never add salt when I bake, and it always tastes fine to me.)

Tips: Oatmeal can be quick or regular. Sour milk is made by adding 1T vinegar per cup of milk.

Sally Squires: Wow, Connecticut. We've got quite a recipe round-up today. This sounds delicious. Thanks very much!

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Penn Quarter, Washington, D.C.: Help. I am working on losing 15 poounds (have lost 30). I love Thai food but remember a nuitritionist telling me it was loaded with calories, however fresh it may taste. Up there with Chinese. I haven't been able to locate much in the way of specific nutrition info. Any guides to eating Thai healthfully - or on a reduced calorie plan?

Sally Squires: Way to go on those 30 pounds, Penn Center. Thai food can be high calorie, but you can also find healthy stuff. Broth-based soups are good choices at Thai restaurants. On the other hand, the dishes that have coconut milk will be pretty high in calories and fat. The "spring" or "egg" rolls that are not fried are good choices. There's also an Asian cookbook that I'll look for at home and will include in next week's newsletter. Wish I could recall the name. And in the meantime, you might check out this book:

The Vegetarian Times Low-Fat and Fast Asian food. It seems to have some good Thai recipes.

Hope that helps!

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Washington DC: Since different people have different rates of metabolic needs and others are with specific health concerns such as diabetes, shouldn't there be a basic use guide with outgrowths for differing people--more looking like a tree?

Sally Squires: Good suggestion, DC. This is done to a certain extent, but I suspect that we'll see more tailoring of caloric intake to specific needs and health concerns. Also watch this space for more on the revised food guide pyramid. The USDA holds a meeting Thursday on this very topic. And they're welcoming public comments. Find out more at www.cnpp.usda.gov
Thanks!

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Dupont Circle, Washington, D.C.: I have been a long time dieter. In fact, you could just say I made serious lifestyle changes: increased physical activity and reduced calories. I say this is a lifestyle change, because I have been pushing myself to eat less and work out more for about 13 years now -- And these changes have been successful, I have lost about 100lbs over 10 years, and have maintained them off for about four. Yeah!!

Sometimes, however, I am concerned when friends and co-workers inquire about what I eat. I know I eat very healthy foods, and try to limit more portions, but I feel that I eat enought. Breakfast is usually forzen fruit (like blueberries) and light non-fat yogurt; lunch is sometimes salad, sometimes bean soup, sometimes hummus and veggies, and dinner, acor squash with lowfat cottage cheese and steamed veggies. Of course I throw in desert with bite size chocolate candy every now and again. I think this is a pretty reasonable diet, so why do I get so many concerned questions from friends?

Sally Squires: Wow, DuPont. We're going to list you in the group of successful losers, along with Arkansas Governor Mike Huckabee. What you've done is very impressive and inspiring. What you're eating sounds like a reasonable range of food. You've found balance. Are you healthy? Do you feel good? Has your doctor ever expressed concerns ove your health or diet? If not, then forget the comments and continue doing what you're doing. Congratulatios!

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Dallas, Tex.: Are the new Nabisco 100 calorie packs good for a snack? I know they're not exactly "healthy," but what if you just need some sweets?

Sally Squires: Nothing wrong with those treats, Dallas. They're a small portion of food. Some are tiny chocolate chip cookies. Some are crackers. They're a reasonable portion of "discretionary calories"--provided of course that you don't eat bag after bag after bag all day long. Thanks!

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Washington DC: Hi Sally - where can I find out some information about metabolic shifts as I age? My body has changed noticeably in the past couple of years (I'm 32), without a corresponding lifestyle change. I haven't really gained weight as much as redistributed it. Also, the heavier thighs, etc, are not responding to diet/exercise that worked well in the past. While I understand that bodies change as we age, I'd like to get a better grasp of what to expect so I can accept normal changes but be wary of unexpected ones. Thanks, you and your chatters are an inspiration!;

Sally Squires: Hmm, DC. How much time do you spend sitting at desk? We do lose muscle mass with age, but not generally huge amounts by 32. You might look for more ways to get more activity during the day at the office--even walking 5 minutes every hour will help a little. Do you do weight training? Pilates, yoga, gyrotronics can also help tone and sculpt. And I'll look for something that gives specifics for body changes with age. Let us know how it goes...

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Bethesda, Md.: It certainly is interesting to plan your "diet" that way. I found that even on a VLC diet of 1200 calories, I found room for 200 discretionary calories. Basically, after veggies, fruits, protein, milk. If this was low-fat, going light on the carbs. It helped make it through if I knew I was allowed a piece of cake but not too large a piece and not if I'd already used the cals. somewhere else. And the fact that I could say "I'll have that for my cals tomorrow".

I have a different question, though - I find that my ability to eat sensibly has gone out the window in the past 3 weeks - under a bit of stress, changes at home mean that I'm not able to sleep (noisy housemates). I'm working on fixing the sleeping problem by moving, but - any advice on curbing the munchies in the meantime?

Thanks!

Sally Squires: Sorry to hear about your noisy housemates, Bethesda. If you can't get sleep, activity may help reduce stress and curb some of those extra cravings. Even a walk around the block can sometimes help. When nothing else will do, think high volume foods. So soups, popcorn, whipped yogurt, puffed cereal are some choices. Salads are also good. In fact, one obesity researcher told me that he prescribes a nightly salad for his patients for the 10 p.m. munchies. Yeah, I know it may not be the same as a chocolate fix, but it is healthier and can be quite tasty. Also, frozen Skinny Cow Silhouette bars are helpful. As is frozen fruit or just plain fruit. You might also want to check out Volumetrics by Barbara Rolls for more low calorie, high volume foods.

Good luck! Let us know how it goes...

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Weight Plateau: I've heard that sometimes when weight loss plateaus you are really facing your body "adapting to" your exercise routine. That's how I like to see it. I have had this happen several times during my weight loss attempt(s). Instead of getting frustrated, I (now) challenge my body in a different way than my usual routine. Recently, I signed up for ballet class after hitting a plateau, and it has helped me to tone up those flabby areas!;

Sally Squires: Great suggestion! Thanks!

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Palmyra, Va.: To Bethesda, 700 calories does sound a bit low, I have hypothyroidism also and take sythroid. Have you considered upping your calories to 1100 but eat only foods in their natural form. They say a calories is a calorie, but I believe that the body processes calories that are natural (whole grains, fruits, vegies, yogurt, olive oil) better and that the wieght comes off quicker. I have only been at this plateau for two weeks, and I am sure diet pepsi doesn't help due to the sodium. But I have a goal to be another 15 pound lighter by September 26...so I am frustrating myself. Although I log every bite and piece of gum, I am going to try to keep it to only real foods for the next six weeks. Thanks for the support.

Sally Squires: And thanks for your words of encouragment Palmyra. You'll get there too, I'll wager.

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Falls Church, Va.: I watch my food rather carefully--and sometimes go overboard with the discretionary calories. I've discovered 2 great lunch meals: both use whole wheat pita bread. Use low fat mozzeralla cheese to fill one half of the pita and place slivered almonds (the kind that's cut diagonally rather thanthe thin kind often used in salads) inside and toast for a minute or so just to let cheese start melting. The melted cheese holds the almonds inside. Serve with raw spinach salad and cherry tomatoes. Could add carrots or other veggies. All of these items have a good shelf life, (less so for spinach) and this is so tasty and satisfies the crunchy taste while getting some protein. Ideally could drink with some 100% juice--apple or other.

Second items it to use same salad, heated whole wheat pita bread and for omega 3 fatty acids add canned salmon, mashed up, straight from the can. As I understand it canned salmon has same nutrional value as fresh. It's wonderful!

My question, in last 6 months I've lost 10 pounds w/o changing my eating habits. I've tried to eat healthy as my mom had very high cholestrol and strokes run in her family. Mine would be high except I daily use treadmill or another type machine for 30 minutes as I sit most of the day at work. I'm 5'5" and now weigh 108. Seems I've shrunk my stomach and have to concentrate on eating several times per day rather that a larger meal. Do you have suggestions for good nutrional smaller snacks or interim small meals?

I look forward to your weekly newsletter. So much good info.

Thank you.

Sally Squires: Hey Falls Church: Thanks very much for the great suggestions. They sound delicious. As for those small meals, make them with a little bit of protein, healthy carbs and healthy fat. So you might have a whole wheat slice of bread with peanut butter and jelly. Or your own trail mix with dried fruit, a few soy nuts and regular nuts. Or a yogurt with fresh fruit and some nuts or whole wheat crackers. Or an apple with some cheese.

Thanks again.

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Washington, D.C.: RE: breakfast that won't leave you starving:

What about a piece of whole wheat toast with peanut butter? Or yogurt with fruit and granola? I find that if you add something high in protein and with a bit of fat, it will hold you over longer- and you'll probably feel full sooner.

Sally Squires: Exactly right, DC! Thanks.

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Dupont Circle, Washington, D.C.: Sally,

I just got back from a weekend in New York and I definitely fell off my diet as well as off the wagon and boozed it up a little too much (mango cai pirinhas are so yummy). So now I need to get back into my routine of an hour of cardio a day and roughly 1700 calories a day (I'm 5'9", 150 lbs). My question is, since I seemed to have gained weight, does it make any sense (or is it safe) if I skip dinner tonight and maybe tomorrow night in an effort to shave off calories from the weekend? Thanks!

Sally Squires: Nope. Doesn't make sense at all Dupont. Plus, you run the risk of your body thinking that you're starving it. So have a reasonable meal tonight. Think well balanced with a piece of boneless, skinless chicken breast or some broiled fish or seafood, a nice salad, veggies and maybe a half cup of a healthy grain, such as wild rice or brown rice. Or an ear of corn. Have some fruit for dessert. Think about a walk before or after dinner or both and start again tomorrow. Good luck with your efforts! Let us know how you do.

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Chattanooga, Tenn.: I've been trying to cut out trans fats. But, now I'm confused. Several products (peanut butter, cookies) claim to have 0 grams of trans fats, but they contain partially hydrogenated oils. Any guidance would be appreciated.

Sally Squires: It does get confusing Chatanooga. Here's the deal--a number of foods have trace amounts of trans fats. But they're so low as to not be of concern. If the label says 0 trans fat, you're likely good to go. Hope that helps.

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Wheaton, Ill.: for "Going Bananas"

I make a smoothie before I run out the door: 4 ice cubes, 1/2 container lowfat yogurt, frozen (or fresh, if they're available) strawberries, peaches, blackberries, mango, banana, etc. I can take the cup with me and sip on this delicious breakfast throughout my morning so I'm not hungry at 10am!

Another thought is covering a 1/2 cup of Grape Nuts with a container of strawberry yogurt. Let this sit for a few minutes then stir and enjoy! You get lots of fiber, good bacteria and protein from the yogurt which softens and sweetens the Grape Nuts.

And then the old "mom" favorite, open-faced peanut butter and banana sandwiches. I add a little cinnamon sugar for a kick.

Whenever I make waffles, I make a double batch and freeze half to have something easy to grab in a hurry.

Hope this helps!

Sally Squires: Thanks very much Wheaton! Great suggestions.

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Annapolis, Md.: I know this isn't a new concept for the Lean Plate Club, since I learned about it here last year. But I've recently put it into practice and it works so well that I wanted to share in case anyone hasn't heard about it.

I had gotten into a bad eating and exercise pattern, so I've started focusing on eating at least 5 fruits and veggies and getting 30 minutes of exercise every single day. I'm not dieting, and let myself eat whatever I want as long as I include the fruits and veggies. Wow, does it ever tend to squeeze out the bad stuff from the diet, help you feel better, and therefore creates a kind of self-fulfilling positive cycle. What a great way to get back on the track to healthy living.

Sally Squires: Hey Annapolis: Yep, but it's well worth repeating. And sometimes it's just going back to the basics that helps get things back on track. Good going and good luck with your efforts. Let us know how you do! Thanks!

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Texas: My husband and I are on South Beach, and we
are really enjoying these "Milk Shakes" for
desserts this summer. We put a cold can of
evaporated skim milk in the blender/smoothie
machine, add unsweetened frozen fruit of our
choice, Splenda and vanilla to taste - process and
add ice to the perfect consistency! They are
heaven - and we get in our dairy and some great
fruit!

Sally Squires: Very creative. Sounds like a great recipe! Thanks very much.

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Alexandria, Va.: I really hope the woman who was pregnant was just kidding about only eating 800 calories a day while carrying a child AND thinking about going on a diet. She is seriously jeapordizing the health and life of her child. Is she that concerned with being skinny? I am truly speechless and quiet scared for the baby. Your body NEEDS calories as the baby grows, to deprive it of fuel is so dangerous. And the obgym who told her to watch her weight is should be hit - 5'4 and wighing a 135 is not that bad especially when carrying a baby!

Sally Squires: My sentiments exactly. I hope she'll talk to her doctor and get that referral. Thanks for the back-up, Alexandria.

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Washington, DC: To the person going bananas, I love eating a big breakfast, but don't want to expend too many calories. Since I don't like to eat first thing in the morning, I walk to work and then eat my b-fast while going through emails, etc. The breakfast? Oatmeal with a chopped up apple in it, and a hard boiled egg white. It tides me over until my 10:30/11 am snack (usually a piece of fruit or some carrots). Some people may poo-poo the idea of a fresh apple in oatmeal, but I like the crunchy texture, and real fruit goes a lot further than dried stuff in filling you up.

Sally Squires: Great suggestion, DC! And we sure have had a lot of help in this chat. Thanks to you and to all for that assistance.

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New Carrollton, Md.: Here's an easy, healthy way to jazz up fish, chicken breasts, side dishes... just about anything. Take some roasted red peppers - I always roast my own in the broiler - and put them in your blender with a small amount of water, a little olive oil, a pinch of salt and a peeled clove of garlic -chopped or mashed]. Liquefy it in the blender and pour it over whatever you like. My family adores it.

Two questions: I was at a cookware demo and the 'chef,' in discussing healthy eating, mentioned that sea salt was superior to the usual run of table salt. We use sea salt anyway, but I was wondering if it was true that it was healthier and if so, how. Secondly, I sent in for a free pedometer way back when you were advertising the second batch and never got one. Are those still being mailed out or did I get lost in the chaos?

Sally Squires: Hey New Carrollton: That sea salt may have a little more iodine in it than regular salt (except the stuff that has been fortified with iodine.) As for those pedomeers--I'm still working through the list...so bear with me...I am trying to fulfill all the requests I've received and hope to have more to give out soon. Sorry for the delay, but thanks for your patience!

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Sally Squires: We are way out of time today folks. But thanks for a wonderful chat, filled with inspiration, great questions, suggestions and tips. On Saturday, I'll be at the Blog meeting here in DC and hope to meet some of you there at the Hotel Helix.


There are so many great postings today, it's really hard to pick winners. (As you know, you're all winners in my book.) But here goes:
DC for the no-cook tomato sauce; Lunchland in DC, Dallas for the mom who lost 135 pounds; California for the Discretionary Calories; Palmyra and Ashburn. And if the expectant mom will contact me, I'll pass along some other resources. Until next week, eat smart and move more with the Lean Plate Club! Thanks to all!

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Sally Squires: P.S. Oops. Forget to say where to claim your prizes if you're a winner. Please send me an e-mail with your address included in the mssage to leanplateclub@washpost.com. And please include "winner" in the subject line. Thanks!

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