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.

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! We've got a lot on the plate today, from Meatless Mondays to omega-3 fatty acids and more. If time permits, I'll also post some earlier questions and comments that didn't make it on-line in previous weeks. Some of these are also answered in the electronic, weekly Lean Plate Club newsletter. To sign up for this free service, log onto http://www.washingtonpost.com/wp-srv/email/front.htm

And please let me know if you've signed up for the newsletter and don't receive it. Generally, it goes out Tuesdays around mid-day. You can e-mail me at leanplateclub@washpost.com (and please put not receiving newsletter) in the subject line.

I've got 20 more Lean Plate Club t-shirts to give out today. E-mail me at leanplateclub@washpost.com and please put t-shirt in the subject line and include your snail mail address. First 20 e-mails get a e-mails get a shirt.
The other freebies this week are:

Weight Wisdom: Affirmations to Free You from Food and Body Concerns by Kathleen Bursn Kingsbury and Mary Ellen Williams (Brouner-Routledge; $14.95)

You're Not Sick, You're Thirsty! Water for Health, for Healing for Life by F. Batmanghelidj, MD (Warner; $14.95)

Rescue & Relief for Computer Users by Gini Maddocks, LNT (Good Natured Publishing; $21.95)

Beginner's Guide to Power Walking by Janice Meakin (Barron's; $12.95)

You know the drill. Share a food find, a healthy recipe, a great idea for a Meatless Monday, a new exercise, a way you've gotten back on track to healthy habits. And yes, one of these books could be yours. Winners are announced at the end of the chat and in offering these books, we are not endorsing any particular volume, weight loss program or exericise regimen.

On to the chat!

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Washington, D.C.: Hi Sally,
love the column. Wanted to know whether a new habit I had was healthy or not. I've taken to drinking a glass of Gatorade each morning to perk me up. It seems to the job better than coffee or tea (especially during the summer when hot drinks are not appetizing). But is this a good idea? Does Gatorade contain ingredients I shouldn't have that early? Too many carbs, perhaps? Anyway, thanks.

Sally Squires: Hey DC: Gatorade has been one of the most studied sports drinks ever. It was developed at the University of Florida in Gainesville. I can think of no reason to alter what you are doing. In fact, many experts I have interviewed through the years, say that for people who are exercising in the heat intensively for at least an hour, these sports drinks are not a bad idea. Of course, they're not calorie free, so that needs to go into your daily food calculations. But otherwise, go for it.

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Baltimore, Md.: Hi Sally and LPCers. I'm posting early, hoping that I can get lots of input from everyone.
I am working full time and will start evening classes next Monday, three nights a week until 9:15 or 10:15. With my schedule, that means I'll need to pack lunch and dinner in the same bag three days out of every seven. I just got a great bag with tons of compartments, including one that zips entirely off (for room temperature stuff, I'm guessing). I need some ideas on what to pack! I'm a lacto-ovo vegetarian, and I will only have access to a microwave, refrigerator and toaster (not a toaster oven) for the lunchtime meal. Any ideas would be GREATLY appreciated. And no, there's not time to stop by a market on the way to class.
Thanks!

Sally Squires: Hey Baltimore: I'm posting your question early so others can weigh in too. Soups would be one way to go. You can even bring them canned or buy the containers that you just add water to. (You could then pop in the microwave.)

There's also cooked wild rice at Trader Joe's in sealed packs that you can eat (and heat) in the bag. Cereals, trail mix, that kind of thing would be good. Peruse the aisles for some of the prepared foods at Trader Joes, Whole Foods, Safeway and Giant. You'll be surprised what you can find. Whole wheat bread or crackers and peanut butter, almond butter, etc. would also be good.

Okay, who's got more suggestions out there?

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Columbia, Md.: Sally Sally bo bally,

Here's my surprising discovery o' the week: SOUP FOR BREAKFAST.

I had some leftover soup in the fridge at work yesterday morning, so I dumped it in a mug, heated it up, and sipped on it like I would coffee. I realized that I drink coffee mostly to satisfy my urge to sip in the mornings, so I figure, why not sip on something with nutritional value? It's also great if you're not big on traditional breakfast foods. (I happen to love breakfast foods, but, um...never at breakfast time. Soup for breakfast, cereal for dinner-- it'll all even out in the end!)

Sally Squires: Hey Columbia: You bet it evens out. And this is a great idea. We are used to eating more sweet breakfasts in the U.S. (at least in recent years) but there's no reason not to eat something savory. And if I do a long workout at night, cereal fits the bill for me for dinner. (Although I usually fix something more for my family!) Great idea. Thanks!

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Salem, N.H.: I read your article about Meatless Mondays and was surprised that in the discussion of meat alternatives there was no mention of fish and other seafood. I eat haddock, salmon, shrimp, or scallops at least three days a week. Does this count as "meatless?"

washingtonpost.com: Lean Plate Club: Planting a New Habit (Post, Aug. 19)

Sally Squires: Hey Salem: Technically, these are not "meatless" because they're an animal protein. So in other words they wouldn't qualify as vegan (which is no animal products.)But fish does show up on the Meatless Mondays website. And fish of course is loaded with healthy omega 3 fatty acids.

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Arlington, Va.: Hi Sally. In today's newsletter you asked for feedback about the exercise ball. I've used it for both abdominal work and squats. For squats, place the ball behind your back and lean into the ball (somewhat). Then do squats. This not only works your lower body but also works your abdominal muscles.

Sally Squires: Thanks Arlington! Do you like--and use--yours?

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St. Paul, Minn.: What is the difference between soy milk in the refrigerator section v. the store shelve? I was reading Dean Ornish's recommendations for daily dietary intakes, and he specified the store shelve over the refridgerator section soy milk. When I compared labels for the brand I usually get from the fridge section with their same product on the shelve, the fridge section one seemed better. I'm confused as to why Ornish would say the shelf soy milk was preferred. Thanks.

Sally Squires: Hmm, St. Paul. I'm not sure either. But I'll try to call Dean right now during this chat and see if we can get an answer. If not, I'll post in the next newsletter.

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St. Petersburg, Fla.: Just a food discovery:
When the end of the shopping week comes, if our bag of spring mix greens is not yet finished- voila! I use it to make A wonderful Italian cooked greens dish (saute garlic in olive oil - with onion if I have it- stir in the greens until wilted).
Bonus: leftover cooked greens added to chicken broth, turkey sausage, a couple of sliced zuchinni and either white beans or potatoes - stir in some dry milk at the end of cooking for a creamy broth - & an wonderful Italian soup is born.
And no more wasted greens in the bottom of the veggie bin!

Sally Squires: This sounds great St. Pete! What a good use of produce and a great way to keep your refrigerator well managed. Thanks!

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Somewhere, USA: Hi Sally,

I saw the link to J. Andres' gazpacho posted in last week's chat and must comment. I am not one to question the recipe of such an accomplished chef, and if it is the recipe he serves at Jaleo, it is in indeed delicious. As a long-time reader, I was surprised, however, to see you suggest to the LPC crowd a recipe for gazpacho that contains one cup of olive oil. Albeit a healthful fat, 36 grams per serving seems a bit high for something like gazpacho that is also tasty when made with little or no oil. Yes there is room for some higher fat dishes in a healthful eating plan, but I would have expected you would have offered a better-for-you gazpacho recipe, since it is a dish that still tastes great when made with far less fat. I know it's a matter of taste, but I would rather save my fat calories for other seasonal favorites.

Just my two cents--keep up the good work!

Sally Squires: Hey Somewhere: You raise a good point. Yes, it is a lot of olive oil and more than I put in my gazpacho. Since it linked to another section, I didn't want to correct it. Even better is that you noticed the 1 cup--high marks for that!--and are already thinking of ways to substitute. In today's recipe for mungo beans in the Health section, I did alter the butter/margarine inclued. Bombay Palace which graciously offered the recipe puts a bit more in the version they make. But I felt I had more leeway since that was appearing first in Health. I will however keep it in mind for the future. Thanks.

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Rockville, Md.: A couple ideas for the LPCer who needs to pack lunch and dinner:

Couscous -- heat water in one container in the microwave, pour into another container that has the couscous. Can include apricots, almonds, raisins, etc. in the couscous container to make things more interesting.

Hardy vegetables are easy to steam in a microwave and easy to pack -- I like snow peas, carrots and broccoli

Sally Squires: Great idea, Rockville! And now there is of course, whole wheat couscous--something that an LPCer pointed out in a previous chat this summer. It really is a wonderful fast food to pack.

Those veggies mentioned are also good. And of course, there are nuts and fruit.

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Upper Marlboro, Md.: I'm a thin woman (110lbs, sometimes less) and want to get on a healthy diet. When I found out I had high cholesterol, I tried to eat lots of fruits, vegetables, and drink lots of water. It lasted for a few months but I went back to eating unhealthy again. I'm afraid that if I go on a diet, I will lose weight which I can't afford to lose. What are your suggestions on how I can have a healthy diet without losing alot of weight?

Sally Squires: Hey Upper Marlboro: Good for you for trying to take steps to control your cholesterol. It's really an important thing to do. Recent studies suggest that nuts and fiber are helpful in lowering cholesterol levels. Nuts are, of course, calorie dense so you could probably be a bit more liberal in eating them than the rest of us.

Other good choices for you: margarines that have plant sterols or stanols (Benecol, Take Control, Smart Balance) are three that come to mind. Again, these are calorie dense foods, but studies suggest that they can lower blood cholesterol as much as some statin medications.

Also consider oatmeal. It's not a high calorie food, but the fiber in it appears to help lower blood cholesterol levels. You could add margarine, nuts and raisins to yours and eat a hearty bowl, since you're not looking at calories as much as many of us.

Lean poultry without the skin, fish, and lean meat are also choices for you. Reach for egg substitutes instead of the whole egg. Use cheese (especialy soft cheese like brie) in moderation. Better to flavor with a little bit of hard cheeses, such as Parmesan or skim milk or part skim milk varieties.

Load up up fruit and veggies. There are plenty of good reasons to eat them. Ditto for whole grains if you like them. Basically eat healthfully, more a little more than you would if controlling calories were your only goal. And be sure to get plenty of activity which has all kinds of healthy benefits too.

Let us know how you do...

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Austin, Tex.: Hi, Baltimore!
A couple of suggestions for your packed lunches and dinners away. Whole wheat pita toasted in the toaster (and not heated to a rock in micro!) would be a good dipper for hummous or tzatziki (the latter, in case you don't know, is the yummy Greek yogurt-garlic-cuke spread). If your new bag is so roomy, you could also bring a lovely tomato, wrapped in a paper towel and put in a small plastic container, THEN cut it right before you eat it. You might like to use this opp. to eat more raw fruits/veggies, as long as you can vary selection and use a healthy dip or sauce on the side.
Good luck!
Carol

Sally Squires: Great idea, Austin. I love Tzatzkiki, although our Baltimore member might want to eat that for lunch and keep it iced until then. The pita bread is also a great idea. Thanks!

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Reading, Mass.: Hi Sally -

More exercise ball feedback. I have one (they come in several sizes so I had to experiment with the right one) and it's fun. I got a video from collagevideo.com and I have found low abdominal muscles I never imagined that I had. My husband also uses it - now for recovery work for an injured back. He found a book on big ball workouts and is having success using that as part of his self-prescribed therapy. He also has a tape for a higher intensity workout put out by Jason Sehorn (the football player) that is all based on the ball and handweights. We're big fans!!

Sally Squires: Thanks Reading for the feedback! I've just purchased one of these balls and am going to pump it up this afternoon and try it at home. I am quite surprised by the number of men that I see use them at the gym. And a film editor I know sits on one at her desk during the day.

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Washington, D.C.: Hi Sally,

You mentioned artichoke pasta in your column today. This sounds really yummy, but I've never seen it before. Where could I find it?

Thanks!

washingtonpost.com: Lean Plate Club: Planting a New Habit (Post, Aug. 19)

Sally Squires: Hey DC: You can get it at most groceries and health food stores. The one I found is made from Jerusalem artichokes, which is a tuber, much like a potato. It's made by Deboles. (here's one place to buy it on-line:
www.veganmercantile.com/pasta.php

And here's a recipe for artichoke pasta using the "other" artichokes.

www.hugs.org/Artichoke_Pasta.shtml

Bon Appetit!

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New York, N.Y.: My discovery for making food in the microwave has been the single serving cups of Egg Beaters. Just toss them in a Tupperware bowl and heat for a couple of minutes, and you have a fluffy but filling meal. Add a frozen veggie burger or breakfast links for a little more protein. (Like the earlier poster, I like breakfast foods for lunch or dinner.)

Sally Squires: Hey New York: This is a new one. Sounds great! And this would be wonderful for the LPCer trying to lower cholesterol. Thanks!

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Annapolis, Md.: Whole wheat cous cous sounds great! Where do you find it?

Sally Squires: Hi Annapolis: Whole Foods. Trader Joe's. Health food stores and maybe even some regular groceries, depending on your area. Here's also a place on-line, where it also happens to be on-sale:

www.low-carb.com/casorwholwhe.html

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Bethesda, Md.: For the Baltimore lady who is packing meals- try going to Trader Joes for the Indian packaged meals,also there are soups from McDougals which are vegetarian and good.

Regarding the ball, I teach an aerobics class using entirely the ball for 45 min. It is a blast, you can use it as a bench, you can use it to do chest exercises, bi-ceps, you can use it for hamstrings and glutes. It is a cheap exercise tool with a lot of different uses-abdominals are just the beginning.

GREAT ARTICLE TODAY!!!!Kids and getting to know other things than meat and carbs....awesome!

Sally Squires: Hey Bethesda: Yes, indeed. Those Indian packaged meals are great idea, although some are higher in fat (included saturated fat) than others. So it's a good idea to read the label. Thanks very much for the feedback on the ball. At just about $30, it certainly is a cheap exercise toy. And I kick myself for not keeping the ball that we had when my son was younger. It was one of the things I actually managed to throw out! Thanks again.

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Sally Squires: Okay: Update from Dr. Dean Ornish to the earlier chatter who asked about shelf stable soy milk versus refrigerated. Ornish says that he never has said anything remotely like that as far as preferences and says that either is a great choice. In his words, "you'll be doing well with either one." Thanks to the chatter and to Dean Ornish.

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Washington, D.C.: Sally, I know you've probably answered this question a million times, but what is your opinion of diets like the Zone? I picked up the book and am intrigued by it, but not entirely convinced of its merits.

Thanks for the great chats!

Sally Squires: Hey DC: The USDA and the American Medical Association have both looked at the Zone and given it mixed marks. What really counts is how it works for you and whether it fits with your lifestyle and food preferences. Read everything with a skeptical eye. That's really the whole point of the Lean Plate Club. Know the basics of nutrition and exercise (which by the way like all of science are evolving fields) and figure out the best way to implement healthy habits in your life.

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Washington, D.C.: For the lunch and dinner LPCer, my absolute favorite pack-and-take LPC-friendly lunch (or dinner) is a black bean and sweet potato burrito. I used the recipe from the Moosewood Low Fat cookbook, but any web search on "black bean sweet potato burrito" will turn up the recipe.

You mash (or process) the beans and sweet 'taters together, which gives a great texture. The recipe calls for NO cheese, yet the mashed sweet 'taters taste so rich and decadent that you'd swear there was cheese.

We make them en masse on a weekend, and freeze them, individually wrapped. Microwave and enjoy! Cheap, healthy, vegetarian (vegan if you get the right tortilla...)... All around good!

Sally Squires: It sounds really great, DC. One thing that is important: to keep it well refrigerated for lunch and dinner. Or open a can of beans at work and microwave the sweet potato there too with a corn taco. Thanks very much!

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Washington, D.C.: Sally, going the meatless route, which is easy for me - I gained 40 pounds. I've now turned to South Beach (plus work outs) and am down over 20 pounds. I guess the one good thing is I am not restricted by health issues, such as high cholesterol. Seems we can't all succeed with the way of eating.

Sally Squires: Hey DC: Just goes to show that vegetarian does not automatically equate to low calorie or low fat or necessarily good nutrition. Everybody needs to make smart choices. Glad you're seeing success with South Beach. What are you doing for physical activity?

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Question for St. Paul, Minn.: I buy shelf soy milk for my son who is allergic to dairy. Dean Ornish's answer notwithstanding, what are you looking at on the label that indicates refrigerated is better than shelf milk? Just want to do the right thing for my son.

Thanks.

Sally Squires: Hey St. Paul: Not better or worse. The same. And this was in response to an earlier posting from an LPCer who thought that Ornish had suggested shelf stable was better for a reason she didn't understand. Turns out that he didn't say that. So like he said, either is a good choice.

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McLean, Va.: This is one of my most popular meatless recipes - Vegetarian Philly Cheesesteak!
Coarsly chop some Seitan (textured wheat gluten, I buy at Behtesda Co-op.)Slice bell peppers and onion, sautee with the seitan, some garlic, salt and pepper. Add some skim milk mozzarella and serve on a roll with lettuce, tomato and mustard. If you don't tell people it is vegetarian, it is not obvious. This is lower in calories than the meat version, easy to make and very healthy.

Sally Squires: Now there's a creative recipe! Thanks very much McLean.

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McLean, Va.: Hey Sally,
This is for the Baltimore lady who is packing lunches. Make sandwiches with tempeh - cut the tempeh brick in half than slice each piece so you have 4 skinny tempeh slices. Sautee with chili oil and sesame oil on both sides until crisp. This is a great sandwich filler - especially with multigrain bread and vegetable garnishes. Add soy cheese slices for added yumminess.

Sally Squires: Thanks McLean. But doesn't tempeh need to be refrigerated?

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Gaithersburg, Md.: Hi, Sally,

I already have a T-shirt, so posters, please exclude me when counting the first 20, if I happen to land there.

Lunch on the run -- I like to fix salmon or other fish and put it over rice. I'll cook up a small pot of white or brown rice in my rice cooker, nuke-poach some salmon in orange juice or OJ and light teriyaki sauce -- and then put it over about a cup of rice, in a plastic container, and then just heat it up the next day. The poaching juices are delicious poured over the rice, also.

Sally Squires: Sounds really great Gaithersburg. Thanks!

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Takoma Park, Md.: For Baltimore: I've had a similar schedule. Foods that are easy to grab and don't require much preparation are best when working late and in school. Individual serving bags of oatmeal are easy to throw into a bag, filling, and nice and warm during the winter months. (If LPC members can have soup for breakfast, then oatmeal for dinner is good, too!) Yogurt is an obvious choice, as are some of the granola/breakfast/protein bars, or even fat free pudding cups for a treat. Hard boiled eggs might be nice to bring for lunch, or part-skim string cheese.

Sally Squires: Hi Takoma. All great suggestions, especially the oatmeal and string cheese, which are handy and portable. And the oatmeal doesn't need refrigeration. Thanks very much!

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Alexandria, Va.: Where can one take relatively cheap cooking classes? I have fallen into a rut when it comes to cooking (the fact my kitchen is in pieces certainly doesn't help) and I am hoping that some cooking (including healthy cooking) classes will jump start me again.

Sally Squires: Hey Alexandria: Are you in luck. Our Food Section is compiling a list of cooking classes in the region as we speak. In the meantime, local Y's, community centers, and community colleges sometimes offer reasonable cooking classes. Williams Sonoma has them from time to time. I love the cooking shows on Saturday afternoon on PBS. And three's alwasy the Food network, if you have cable. Lebanese Taverna offers a class in Arlington. I'm not sure of the cost. Those are just some quick ideas. There are also plenty of cooking videotapes and of course cookbooks.

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Confused in Ann Arbor, Mich.: Hi Sally,

A question on complex carbs: is it better to eat whole wheat pasta than regular pasta if you're trying to watch carbs but still have the ocassional pasta dish?

I ask because a comparison of whole wheat pasta to regular pasta reveals that the whole wheat actually seems to have more carbs more often than not. Does that mean using an even smaller portion? I also read an article that argued that regular pasta, based on duram semolina is actually better than the whole wheat option because it had fewer carbs and produced a lower glycemic response! But this would seem to go against everything that's advertised about whole-wheat, unprocessed products.

Thanks!

Sally Squires: It does get confusing, doesn't it Ann Arbor? Whole wheat pasta is one way to help eat more complex carbs, which theoretically are easier on your blood sugar levels and insulin response. But it's also been pointed out by many experts that few people eat a single food for a meal, so an individual food's glycemic index varies all over the lot, depending on what else is eaten with it.

If you are really concerned about GI, eat meals and snacks that contain protein, complex carbs and a healthy fat. Hope that helps.

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Somewhere, USA: For long days...I love healthy "loaded" potatoes...

Microwave a medium potato wrapped in a damp paper towel, top with:

-microwaved broccoli florets and low-fat cheese
-low-fat meatless chili (make my own in a crock pot and freeze because of sodium in canned varieties)
-salsa, low-fat cheese, and plain yogurt

(The yogurt is also good to keep at work to top w/ fresh fruit and low-fat granola)

Sally Squires: Great ideas, Somewhere. Thanks!

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Somewhere, USA: Hummus is a great, high-fiber, portable food. Throw in a couple of pitas for scooping.

Small portions of olives or nuts can keep me satisfied for a long time.

If there is a freezer, a couple of bags of frozen vegetables can be added to canned loe-sodium soups or instant noodles (try varieties in the asian market that aren't fried....)

Cold, sliced chicken breast in the fridge can be used to supplement soups or noodles as well- also good for sandwiches.

Bean salads taste great, high in fiber, and refreshing.

Marinated cold veggies are good.

Bags of spinach are great, too. Microwave, and splash on hot sauce or low-sodium soy sauce. Or the perfect base for a salad.

Sally Squires: More great ideas!! Thanks. We are cooking on LPC today.My only concern is whether our member has access to enough cold packs/ice since it doesn't sound like there's a fridge available.

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Arlington, Va.: Hello again, Sally. I don't own an exercise ball but use the balls at the gym for ab work and squats. There's even an entire class dedicated to work on the ball. One of these weeks I'll sneak out of work to attend.

For the poster in Baltimore who needs to pack all meals. I did this for 4 years when I was in law school in the evenings. I found that meals from my youth were the easiest and often the tastiest with little to no cleanup. For example, PB&J sandwiches, applesauce containers, and lots of fruit and veggies. Anything to keep me from raiding the office and school vending machines. Good luck!

Sally Squires: Hey Arlington: Sounds like you've had great experience both in innovative eating and in using that exercise ball. Thanks!

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Denver, Colo.: Hi Sally and the brown baggers...
I bring my lunch nearly every day too. I'be been trying to include more protein, so here are a few ideas. Edamame, frozen shrimp (usually defrosts by lunch time or run under cold water for a few minutes), cottage cheese, hard boiled eggs, tuna with pickle relish and ff mayo. I usually include a small V8, some fruit and maybe a whole
wheat pita.

Thanks!

Sally Squires: More great stuff, Denver! We definitely have a creative membership out there. Thanks!

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Somewhere, USA: Free Cooking Classes: I have asked several neighbors to help me with ethic foods over the years. Since we are in a very culturally rich area, I am sure you may find Korean, Chinese, Mexican, etc neighbors. My best lesson was learning how to fix Jamacian Goat!

Sally Squires: I've had Jamaican goat and it is wonderful. Tried it in Grand Cayman many years ago. Great suggestion about drawing on the ethnic diversity regionally--something that struck me when I went out to Dana Bazaar in Rockville in search of mungo beans. What interesting foods they had. Ditto for Lotte, a Korean grocery. And I'm sure there are many more. Thanks!

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St. Paul, Minn.: Hi Sally, He does state it in Eat More, Weigh Less. I don't have the book in front of me, but can look it up and send the citation. I don't understand the differences between the shelf v. fridge brands. Comparing dietary labels for the same company with both, alot of times the labels are identical. Then the only difference I could figure out was that the fridge one was always priced higher. But the brand I use, the fridge one had more calcium.

Sally Squires: Hey St. Paul: Do send me the citation. I'll e-mail it to him. We'll get this straightened out once and for all.

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Somewhere, USA: As someone who has spent a lot of time in Spain, I can confirm that when Spaniards make gazpacho, they do use what seems to us like ungodly amounts of olive oil. You can cut down some, but cut way back and it's not really gazpacho anymore.

Gazpacho in Spain, by the way, is often very simple. Bell pepper, tomatoes, onions, garlic, bread, salt, cucumber, vinager, olive oil, and not much else. Also, it's often quite thin, almost more a drink than a soup.

Sally Squires: No need to convince me how great Spanish food is. It really is wonderful. And since we've had a Dean Ornish thread going here too, he offers a wonderful recipe for gazpacho sans olive oil in his Reversing Heart Disease book. Thanks!

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Somewhere, USA: Meatless Monday: Red Beans and Rice
Just leave out the meat, this is a great vegan dish that goes a long way and is very filling!

Sally Squires: It is indeed. And beans have so much variety and flavor. I saw so many new types at Dana Bazaar that I am eager to try. Thanks!

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Connecticut: Sally -- Thanks so much for the great
article today on meatless meals. I've
been a vegetarian for almost 10 years
and, while it can be a challenge (like
when traveling abroad or through the
Midwest), I find it to be a thoroughly
wonderful way to live and eat. My husband
(who's not a veggie) and I like to do Ethnic
Nights for dinner -- one night we'll do a
Chinese stir-fry, another night is Mexican
(bean burritos or quesadillas), Middle
Eastern (hummus/pitas, tabouli, etc.) --
you get the idea. So many cultures cook
veggie food, and I have no shortage of
meal ideas. Plus, from my years of veggie
eating, I've lost weight and am in the best
health of my life!;

Sally Squires: Congratulations, Connecticut. So many different cultures use minimal amounts of meat. It is food for thought! Thanks again.

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Austin, Tex.: Sally,
The Atkins diet is popular, but horrifies most of the medical community. It doesn't sound like a very good plan to me, either, but I will say one thing, based on my own experiences. I have lost considerable weight by cutting down on carbs, trying to eat more green vegetables, and allowing myself quite a bit of meat. A nice steak now and then. Some roast here and there. Probably one substantial red meat dish every other day. This seems to work for me. Better than any other diet I've attempted.

I think the medical community's demonization of meat may be counterproductive. Most people just aren't willing to become vegetarians or live on boneless, skinless chicken breasts.

Am I the only one with this experience?

Sally Squires: Not at all Austin. And I'm not sure that the Atkins diet does horrify the medical community. I think its one reason why there's been a lot of investigation of it in recent years. The American Heart Association, the American Diabetes Association, the National Heart Lung and Blood Institute are just a few that recommend lean meat, poultry and of course fish. The biggest thing is for more of us to reach a healthy balance of calories: good food in and more daily physical activity.

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Washington, D.C.: Okay, I'll trade a tip for any advice you can offer.

I have been taking yoga three days a week- and I am amazed at what is has done for my running! I was never a great runner (plagued with minor injuries) but the balance poses really strengthen the small muscles that are so easily injured- especially ankles. That's the best thing about the exercise ball- stability training is just a critical as flexibility for injury prevention.

My question- lately I just can't stop eating. Not the mindless kind- my stomach is growling an hour after I eat a meal. I am never like this- any thoughts on what might cause it?

Sally Squires: Hey DC: Thanks for the feedback on yoga and the exercise ball. As for your stomach growling so quickly after eating--two thoughts: one track exactly what you're eating (how much and to do this accurately you need to measure food for a couple of days). Record everything that you eat. Analyze it. Are you eating enough? Are you eating regular meals and snacks or engaging in continuous eating throughout the day? Are you really hungry after your meal or experiencing...distress, as they say. In other words gas?

You'll have to do a little investigation to see what's going on. If it persists, and you're eating enough calories, consider checking with your doctor, or have a visit with a registered dietitian. You can find one in your area at www.eatright.org, the site of the American Dietetics Assocation. Let us know what happens.

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Washington, DC: I eat lots of soybeans (as edamame, or shelled in soups). How will that effect the good omega chain?

Sally Squires: Hey DC: The experts told me that their biggest concern was with soybean oil, which is mostly found in processed foods. The Japanese also eat a lot of soy and fish and seem to do okay. But you know the adage: everything in moderation.

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Arlington, Va.: Hi Sally,

I have a question. Your article today said that fish is a good source of Omega-3 fatty acids. Is canned tuna a source? I notice the can says-fat free, so I wondered if only fatty tuna provided the Omega-3s. For lunch many days I bring a tupperware and mix a can of tuna, 1/3 can of rinsed white beans, relish, chopped onion, and chopped carrots. Just wondered if this provided the Omega-3s as well as protein, fiber, and vitamin A.

Thanks!

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

Sally Squires: Hey Arlington: Canned tuna is indeed a source of omega-3 fatty acids. In fact, it's a great source. I'm not quite sure why the can says fat-free...

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Vienna, Va.: Healthy food for the week...
GAZPACHO!

Easy to make, easy to eat or drink, leave out the olive oil and it becomes fat free.
2 large vine-ripened tomatoes
2 medium cucumbers, peeled, seeded, and chopped
1 medium sweet onion, chopped
1 bell pepper, chopped (I use red and green)
1/3 cup olive oil
6 tablespoons red wine vinegar, or to taste
3 garlic cloves, finely chopped
1 to 2 jalapeno peppers, finely chopped
2-3 cups of V8 or Vegetable juice
Salt and freshly milled black pepper
1/4 cup thinly sliced fresh basil leaves, cilantro, or parsley (optional)

Cut the tomatoes in 1/2 crosswise and squeeze out the juice and seeds into a strainer over a bowl. Reserve the juice and discard the seeds. Puree 1/2 of the tomatoes in a food processor or blender. Pureed the rest of the vegetables (cucumbers, onion, bell pepper, oil, vinegar, garlic, and jalapeno peppers). Add Basil and season with salt and pepper, to taste. Chill for at least 1 hour ( I like 2-3 hours) before serving. Divide gazpacho among 6 serving bowls. Sprinkle the fresh herbs over the bowls for garnish, if desired. I also add bowels of chopped tomato, cucumber, red pepper, sour cream, hot sauce, etc to add.

Lasts for a few days if you want!

Sally Squires: Thanks Vienna! Gazpacho and other cold soups are wonderful nutritional choices. Gazpacho is loaded with veggies. And soup is filled with water so that it is quite filling, another good reason to have it as a first course. Thanks very much!

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Alexandria, Va.: Sorry, Sally, I am hit or miss with these discussions. A couple of weeks ago, someone asked how they could make things like soups and salads more interesting. I have a VERY simple solution - fresh lime juice. Put it into chicken-veggie soup and you have a new taste. Squeeze it over your salad and THEN put the dressing on - you don't need as much dressing and the taste is zippy! And it is really really good on salmon!

Sally Squires: Great idea, Alexandria! And you get taste and some extra vitamin C. Thanks!

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At work in Fairfax, Va.: Hi Sally -

I'm typically a responsible eater. Salads regularly, and if not salad, low-fat foods, lots of fruits, you know the drill.

I had an adrenaline-pumped meeting all morning and when I went to Chicken Out for a salad, saw that their special was Chicken Pot Pie and decided I "deserved" something special to compensate for my meeting. Okay, problem number one: rationalizing bad food choices because of my mood. I decided when I ordered that I would skip dinner, or make it a piece of fruit or something.

I proceeded to eat well beyond my comfort level (problem number two) because it was so stinkin' tasty. Now I feel completely sick.

So, short of literally or otherwise trashing the food when I was full - about 4 bites into the pie (it seemed such a waste) - any recommendations for stopping overindulgent eating, before it happens? (I know about waiting between bites, asking myself if I really wanted to keep eating, etc. I've been heavy before and know those tactics already - looking for some innovation here.)

Thanks!

Sally Squires: Hey Fairfax: Don't skip dinner tonight and have something more than fruit. Just eat smaller portion. We all move off course from time to time. You have correctly identified a couple of things: you ate in part for emotional reasons. And you could have stopped. But I'm with you, sometimes, it does seem like a huge waste of food.

If you were with others, perhaps you could have split the pie and had the salad. You might have wrapped it up and taken it home to finish. But you ate it. Now take an extra walk this afternoon. Plan what you'll have for dinner tonight--and try to avoid the tendency to be overly restrictive so you'll be ravenous tomorrow morning. In fact, plan what you're going to eat tomorrow now. And while you're at it, plan some extra activity for tomorrow too.

Let us know how you do.

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Sally Squires: We are way out of time folks, but thanks for a wonderful and very lively chat. Winners today are New York for the single seving egg beaters, Austin, Rockville and McLean. E-mail me at leanplateclub@washpost.com and please put winner in the subject line along with your snail mail address. I'll send out t-shirts later this week. Thanks to all! Remember, eat smart and move more with the Lean Plate Club.

Until next week, cheers!

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