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!

Okay--so one of the topics up for discussion today are salads, given the news from the North American Association for the Study of Obesity that adding a low-fat salad as a first course can mean you eat less for the whole meal.

Each week, I try to answer and put up as many postings as possible. If yours doesn't make the chat, check the next electronic weekly newsletter where Lean Plate Extras are often answered. You can also e-mail me anytime with questions, comments, tips, etc. to leanplateclub@washpost.com

If you want to sign up for the newsletter, which is free, you can subscribe at www.washingtonpost.com/wp-srv/email/front.htm

The newsletters are generally sent out about mid-day on Tuesdays. Please e-mail me at leanplateclub@washpost.com, if you signed up and don't receive your newsletter. And please put trouble receiving newsletter in the subject line.

The freebies this week are geared towards activity and great food:

First, we've got 20 Lean Plate Club t-shirts to give away today. First come, first served. E-mail me at leanplateclub@washpost.com Please include your snail mail address and put t-shirt in the subject line.

Then there are these give-aways:


T'ai Chi for Beginners by Paul Crompton (HarperResource)

Two pedometers (2): One is from American on the Move (www.americaonthemove.org) and Small Steps Big Rewards (Small Steps Press)

The New Family Cookbook for People with Diabetes by the American Diabetes Association and the American Dietetic Association (Simon and Schuster) and no, you don't have to have diabetes to enjoy the recipes of this volume or the next one:

Betty Crocker's Diabetes Cookbook: Everyday Meals Easy as 1-2-3 by Richard M. Bergenstal, MD. Diane Reader, RD and Maureen Doran, RD (Wiley; $24.95)

Here's the deal:

We're looking for inspirational stories of instilling healthy eating and physical activity habits. We love new food finds (of healthy, great tasting food, of course!) Tell us how you managed to keep a slip from turning into a slide from healthy habits. We love new recipes. Great ideas for fitting in physical activity. You get the idea. Winners are announced at the end of each chat. (And in making this offering we are not endorsing any particular exercise or weight loss program or product. We're simply highlighting the wide range of resources available as you continue on your quest to achieve and maintain a healthy weight.)

Now enough of the pre-chat chat and on to the chat itself!

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Laramie, Wy.: Hi, I'm submitting waaay early, but here goes: I've discovered that since I've started eating right and exercising, the foods (fats) I crave are healthier. Instead of wanting fries, I want guacamole, almonds, and especially peanut butter. I've lost 25 pounds in the past 8 months, and I've never felt (or looked) better! I want to share my favorite breakfast idea: I buy frozen waffles (my market has these organic flaxseed ones, I can't remember the brand name, but they're great) and I eat one with a tablespoon of peanut butter, half a banana, and a glass of milk or a little yogurt! It is filling, healthy, and sooo good.

Sally Squires: Hey Laramie: Congratulations on those 25 pounds. Way to go! Thanks to the wonders of the our web site, it's never too early to submit. You make a great point, one that I've also experienced. And don't you find that this feeling builds? I do. What you've developed is a great tasting, very nutritional combination, with healthy fats, complex carbs and protein. Excellent choices. Thanks again and keep up the good work.

Anybody else out there find that the better they eat, the more activity they get,the better foods they crave?

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Kiev, Ukraine: Hi Sally, I really enjoy reading the Lean Plate Club articles, and eagerly wait for the discussions each week. I have never submitted a query before however! I live in Ukraine, and the food here is delicious, but incredibly stodgy and fattening. All sour cream, fats, flours and meats! Plus, the delicious beer has been my downfall, -- all of which has resulted in an increase of some 8 kilos in the 12 months since I arrived. (I think 8 kilos is about 20 pounds, not sure.) I have a couple of queries: How calorific is beer? On Weight Watchers, beer is often one point, but I feel sure that it is more. Also, in an attempt to keep an eye on my waistline (and taking into consideration my hectic social life) I have started being a strict vegan from Monday to Thursday, the have not been worrying at all on the weekends. Is this a healthy way to try and keep an eye on things? I have often found that in the four days of veganism I can lose a couple of kilos, then by the time Monday rolls around again they are back on!!
Thanks Sally, I so much enjoy reading the chats!

Sally Squires: Thanks and welcome Kiev! You're going to be added to the list of the farthest flung Lean Plate Club members. (We've had LPCers from South America, Israel, Turkey, Spain, Australia, Scotland and more, but never from Urkraine.)

Those 8 kilos add up to about 17 pounds. Here's a site that will convert kilos to pounds for you.

www.the-big-kahuna.com/convert/convert.html

Beer runs about 175 calories per 12 ounce bottle. Lite beer is less, about 100 calories, but my guess is you don't get much of that in the Ukraine, right?

It's certainly okay to go vegan for part of the week. But it's not necessarily lower in calories or fat. If you go the vegan route, be sure to track what you're eating so that you don't eat too much or get too restrictive, which could lead to over-eating on the weekend. It's still important to find some kind of balance. That shift in the scale that you're experiencing is probably due to a combination of calories and water retention.

Let us know how you do. Have you found some interesting recipes you could share?

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Sally Squires: Here's a recipe from an LPCer, who sent it to me via e-mail. Sounds really good. Thanks!
Here's a great marinade with
gusot for shrimp, chicken, or fish

Cajun Grilled Shrimp

2 Lbs Shrimp
1/2 Cup Soy Sauce
1/4 Cup Worcestershire Sauce
1/2 Cup Dry Red Wine
1/2 Cup Red Wine Vinegar
1/2 Cup Light Oil
Juice From 1 Lemon or 1/2 Cup Lemon Juice
6 Garlic Cloves
2 TBLS Dry Mustard
Black Pepper and/or Cayenne Pepper To Taste

1) Combine All Ingredients & Marinade 2 Hours or Overnight

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Dessert Idea- has really helped!: Sally--

Tis the season for Apple Pie and since it has been a passionate dessert choice for me, and I am sure your readers, I thought I would share my modified version. You will not believe how good it is!

Apple Pie:

1 Whole Wheat Pita (I use KIng of Pita small loaf available all over DC)

I Can't Believe Its Not Butter

Dash (1/4 tsp) Brown Sugar- optional for Atkins/South Beach folks OR 1/2 packet of Splenda

UNSWEETENED all natural Apple Sauce

Cinnamon or Pie Spice

- Preheat oven to 375

- Spray inside and top of Pita with Can't believe its not butter.

Mix Applesauce with Cinnamon (or if you have it, Apple Pie Spice - McCormick makes it), sprinkle some on top of pita after filled.

Bake for 10 minutes

I usually top with a 1/2 cup, or one serving, of no sugar added vanilla ice cream for the ala mode!

Hope it helps people who are watching their weight, it sure has helped me feel less left out and my friends now who can indulge in desserts really like this one!

- Arlington Reader

Sally Squires: Yum!This sounds great. The fall fruit is so delicious. I've been eating apples with a little peanut butter or a wedge of Laughing Cow lite cheese (just 30 calories each). Very delicious. And let us not forget pumpkin pie. Make the filling in ramekins and you can cut down on the fat & calories in the crust. Plus it counts as a veggies. How's that for a winner? Thanks again. I can hardly wait to try this one.

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Better body/better habits: I can second that. I think it comes from learning to love yourself more. When you get healthy and learn to appreciate it, you WANT to do good things for yourself.

Sally Squires: Okay. Here we go. Sounds like we've got a thread here. Thanks!

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Chantilly, Va.: Do you have any recommendations for computer software or PDA software that helps track the kind of elements used to determine Weight Watcher points (grams of fiber, calories, total fat grams).

Sally Squires: You might check out www.weightwatchers.com to see if their on-line version can be downloaded to a PDA. Also, I think that Balancelog (www.healthetech.com) might have exchanges on it, but my PDA is being uncooperative at this moment, so can't tell you for sure. You might also check out (www.dietpower.com).

Can anybody else out there offer some advice?

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Arlington, Va.: Here is a suggestion that won't work when you are ravenous, but seems to work for me a good amount of the time. Hot green chamomile tea. I add a little bit of milk and honey, and it gets me through the times when I am bored and craving a snack. It is definitely not a meal replacement, but is nice around 3 or 4 when you are at the office and craving chips or cookies. The little bit of sweet, and soothing effects of chamomile are great. In addition, the green tea is a natural energy booster, and the kind that I drink does have caffeine, so I get revved up again!!

Sally Squires: Great idea, Arlington! And that tea if filled with healthy antioxidants. Thanks!

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Goshen, Md.: Sally,

Snacks:

Roasted corn kernels (like CornNuts) from Trader Joe's -- reasonable amount of fat, LOTS of fiber, take a long time to eat.

Apples! Go to a pick-your-own farm and get exercise and the BEST apples out there.

Oreos (hear me out...). They're my very favorite snack, and 2 only set me back 100 calories or so. The trick, as always, is in not eating the entire bag.

It took a Very Bad Event in my life to realize that there are way too many things in my life that I have no control over to not work on what I can control, which includes my diet and exercise habits.

Sally Squires: Hey Goshen: I looked at the corn nuts at Trader Joe's this weekend and almost bought them as a snack for my son. They are delicious and quite crunchy for those who seek that in a snack.

Yeah, those Oreos can fit in to a healthy diet. My only hesitation with them is that they've contained trans fats in the past. Don't know if Nabsico has changed that or not, but the new FDA labels will soon tell us. And they are delicious. The small bags of mini oreos can also be a good option--provided that one doesn't consume the whole bag, of course! Thanks for all the great suggestions.

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Weight Watchers Point Counter: I have an Excel spreadsheet that calculates points for Weight Watchers. If folks are interested, I'll forward it to Sally and she can send it to those interested.

Sally Squires: Wow. Fantastic! Thanks very much! Send it along.

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For Kiev: Beer on weight watchers is 3 points -- and thats American sizes -- not a Pint. Also the low cal beers are 2 points, but I doubt that's what they're serving up in Ukraine!

Good luck and try preparing as many of your own meals as you can with lots of veggies and fruits -- to counterbalance the regular Ukrainian food. Also, soups may be a good way to go -- Borsht that is vegetarian, etc.

Sally Squires: Hmm, that a lot more points than Kiev probably counted on. Could help explain those extra kilos, huh? Thanks very much.

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Alexandria, Va.: I need start bringing in (healthy!) lunches to work. Does anyone know of any good tasting brand of lo-fat Ranch dressing, I love salads with Ranch but I need to light them up!

Sally Squires: I think that Take Control makes a pretty good ranch dressing. (Hope I'm not making that up.) Here's a ranch like dressing that I make and love. I started adding a tablespoon of Trader Joe's cilantro yogurt dip to my salads along orange muscat vinegar. I noticed that by the time I got to work and ate it, that the two ingredients had mixed into a wonderful dressing. Same thing goes for guacamole. It's really delicious.

Other discoveries out there?

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Fitting in Activity: Hi Sally:

I really love your chats, I always come away inspired and educated!; I do NOT like to exercise but here is my tip for fitting in physical activity:

Each night I put my workout clothes, socks, sneakers, and water bottle right next to the bed. I set the alarm for 25 minutes early. As soon as the alarm goes off I put on my workout clothes including socks and sneakers and get on the treadmill for a one-minute warmup. By then I'm starting to wake up and I think, "I don't really want to do this today!;" But I'm already up, dressed, and walking, so I just keep going for 20 minutes. That way I get in a minimum of 20 minutes of activity each day, and I often take a walk after dinner with my husband for bonus activity time.

Hope this idea helps someone else!;

Sally Squires: Now there's a way to get moving. And don't you find that when you exercise in the morning, you almost forget during the day that you've already worked out?

Thans!

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Silver Spring, Md.: Does anyone know how many WW points are in that Apple Pie recipe posted earlier? It sounds divine.

Sally Squires: Let's see what the membership can come up with...

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Seattle, Wash.: I am curious about the benefits of Omega three acids, that we are hearing a lot about in the media. Mainly, would adding fish to my diet be beneficial to my overall health?
Thanks!

Sally Squires: Hey Seattle: Fish is a great thing to add to your diet. And are you in a great place to get plenty of fresh fish, especially salmon.

The American Heart Association recommends eating two fish meals per week for heart health. We're also going to post the link to an article that I did on omega-3 fatty acids. These are the healthy fats found in large amounts in fish, especially fatty cold water fish such as salmon.

Farm raised fish does not appear to have as much of the health fat as wild fish. And if you're not a fish lover, you'll find plenty of other foods to add to your diet to help boost omega-3 intake.

By the way omega-3's also seem to be helpful in reducing the inflammation linked to arthritis and may be helpful in treating depression.

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washingtonpost.com: The Omega Principle, (Post, Aug. 18)

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Washington, D.C.: Another suggestion for healthier "appple pie": Yoplait makes a light yogurt in an Apple Turnover flavor that's actually really good. For breakfast I sometimes put it over a toasted frozen waffle and it's kind of like having that melted icecream/pie combo but at only about 250 calories.

Sally Squires: Sounds really good. And baked apples are another really good choice. I pulled out Sally Schneider's book--A New Way to Cook-- over the weekend and tried the baked pears. Baked bananas are also supposed to be great. The fruit carmelizes in the oven so you don't need a lot of sugar, if any.

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Baltimore, Md.: Hey Sally, you posted my question from last week in the newsletter (about how to lose the last of my 70-pound goal). I ended up going on e-diets (a subscription Internet site) where you can join a team for a challenge and compete against other teams by collecting points for living a healthy lifestyle. The one I'm doing is called the Olympic Challenge, it runs for 21 days, and you get daily points for completing diet and exercise-related tasks, like taking your vitamin, drinking 64 oz. of water, not eating any junk food, etc. All I really needed was that little extra motivation -- the scale that wouldn't budge for a month moved 2.5 pounds this week, thanks to my re-focus on healthy living. Thanks for the virtual kick in the butt!

Sally Squires: You're quite welcome Baltimore. Thanks for the inspiration. Let us know how you do.

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Bethesda, Md.: Hi Sally -- enjoy reading these chats and saw the note from the person in the Ukraine. I've started using an online weight loss program this past year and have lost just over 40 pounds at this point. The person in the Ukraine might enjoy it because it has an excellent feature that shows you how your food "weighs in" nutritionally -- a great food database, plus some messaging and chat features. It's called weightlossresources.co.uk (NOT .com!) It's based in England and you have your choice of joining either the U.K. food database or the U.S. one. The person in the Ukraine might look at both to see which (if either) suits. Hope sharing this was OK - it's a fabulous program!!!

Sally Squires: Thanks very much Bethesda! One of the great things about hosting this chat is finding all the wonderful resources from helpful LPCers out there like you!

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Washington, D.C.: How can LPC members access that WW Excel spreadsheet? That would be excellent for all the faithful point watchers out there.

Sally Squires: Once the LPCer sends it to me, I'll find out how I can post it or link to it or whatever.

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Rockville, Md.: I think salads are a great lunch, and I have even turned most of my "meat and potaoes" co-workers on to them. The key to salads is creating variety. I try to add chick peas, sunflower seeds, and soy nuts to them to get my protein. From there, I change up from adding cauliflower, broccoli, beets, and the usuals to always keep my salad colorful and fun. I think as long as you feel like you are not eating the same thing everyday, you will be a lot more likely to stick with healthy lunches.

Sally Squires: There you go Rockville--a real cornucopia. And just think how many servings of produce you're getting in those salads. I've even gotten my husband creating some amazing salads in the kitchen. He loves them now too. But I'm with you: the trick is in variety and taste.

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Alexandria, Va.: I totally agree with the poster who said that she doesn't crave the unhealthy fats as much anymore. I think that weight loss goes in spirals. You can either spiral upwards or downwards. That is the key to binges. You cannot turn them into a spiral. The healthy habits such as exercising every day after work, or eating a healthy breakfast every morning, or cutting out snacks are where you have to turn the spirals into a lifestyle. Don't mean to sound preachy, but I think every bit of inspiration helps!

Good luck all!

Sally Squires: Thanks Alexandria. Sounds like you've experienced it all. Inspiration is helpful to all of us.

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Walking more in Alexandria, Va.: Hi Sally,

I have a suggestion about how to get yourself moving more. My best friend and I signed up to walk in a charity race in which there are categories for runners and walkers. Knowing that we have this event coming up and that we want to make a good showing sure helps motivate us to exercise, even when we don't really feel like it. I just think about getting ready for the race and suddenly, it's not negotiable!

There are always events out there and many of them have training programs, which add even more motivation.

I have been using a pedometer, but it's pretty cheap and unreliable. I sure would love a new one!

Sally Squires: These charity events have gotten a lot of folks moving. A year or so ago I wrote about the deputy director of the National Institute on Aging who used just such an event to get back in shape and run a mini-marathon. I believe that she's either done or is about to do a full marathon.

Thanks!

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Columbia, Md.: For Alexandria... I found that WishBone Just 2 Grams Ranch is very tasty. My kids like it now for dipping. I don't know how many calories, but it has 1 WW point for 2 tablespoons. A hint, mix the greens and dressing for a couple of minutes and you will find that a little goes a long way.

Sally Squires: Thanks Columbia!

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Not a fish lover: I absolutely do not like fish or seafood in general. What are the other foods you mentioned that I could add to get my omega-3 intake?

Sally Squires: Flaxseed is rich in these omega 3's although there are two forms of omega 3's--long and short chain. And fish is still one of the best sources of that. As I recall cantaloupe, mungo beans (not mung, but mungo) were also pretty rich in them.
If you want to go the supplement route, Andrew Stoll, a Harvard physician has developed a line of omega-3 supplements called omegabrite that you can only buy via mail order. They're expensive, but you don't get any fishy after taste. They are available at www.omegabrite.com and no, I have no financial interest in them.

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Whole Wheat pasta: Has anyone tried the whole wheat pastas that are on the market these days? How do they taste in comparison to regular pasta?

Also I was wondering about healthier snack foods. This time of year I can't stand the thought of cold raw veggies or fruit. I prefer saltier foods over sweet, so does anyone have any recommendations for crunchy salty snacks?

Thanks a bunch!

washingtonpost.com: FYI, I tried a soy pasta and it was kind of oogy.

Sally Squires: I'm going to post this so members can respond. I've tried a bunch of them and like them very much, although they're not always a hit with my family. They are a little "grittier" than regular pasta, sometimes. But I really like it.

How about making your own trail mix with a whole grain cereal. You might start with bran chex (or any of the various Chex varieties) add some pretzels, corn nuts, regular nuts (if you use slices you'll keep the calories down) pepitos, soy nuts, on and on. That's one thought.

Flatbreads with red pepper/eggplant dip is another favorite. The flatbreads have about 30 calories each; the dip has 15 per tablespoon and is available at--you guess it--Trader Joe's.

Soup is another great snack...

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West Hartford, Conn.: That article on salads was right up my alley! I've lost over 60 pounds by making big changes in my food plan. Adding a large salad or vegetable soup before lunch or dinner is one of my reasons for success. Accesibility is key for me, so each week I make a large pot of soup with lots of veggies that keeps in the fridge. Also I keep a bin in the fridge with seperate baggies filled with artichoke hearts, garbanzo beans, baby carrots, beets, pineapple chunks and grape tomatoes. All ready at a moments notice to be added to 2 cups of prepared spring mix or baby spinach. Balsamic vinegar is great as well as a low cal low fat lemon dill dressing or sometimes nofat cottage cheese spiced with lemon pepper as a dressing.

Sally Squires: Way to go West Hartford! You illustrate the point of the study very nicely. I also made 15 bean soup this weekend. It is so good and very filling and was easy to make. We're going to change the taste this week by adding various toppings--kale or spinach, pepperoni or chicken sausage, you get the idea.

Thanks again for all the great suggestions...

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Woodbridge, Va.: For the person in Kyiv: there's plenty of Ukrainian beer that's lighter than much of what's served. Look for "svitle" (in Ukrainian Cyrillic) on the label. It's possible to eat a healthier, less stodgy diet in Ukraine; you just need to search out (and be willing to pay a premium for, depending on the season) fresh veggies at the markets.

Sally Squires: Thanks Woodbridge!

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Alternative or Oreos: Paul Newman's cookies, Newman-O's or some such name, do not have the trans-fats. They come in regular, mint and chocolate and are pretty tasty. My husband, a devoted Oreo fan, recently made the switch. Newman also sells just the chocolate wafer part of the cookies separately.

Sally Squires: Great news! Thanks very much.

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Salad dressing reduction: I have found how you can use less salad dressing and not miss it. Get the dressing on the side then dip your fork in the dressing before spearing each bite of salad. You'd be amazed how far it will go.

Sally Squires: Well put! Although if it's a matter between eating the salad or not, go with the dressing. BTW, if you have some sort of fat in your salad, it helps you absorb the fat soluble vitamins that are in it. You don't need much, however...

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Rockville, Md.: For a tasty and healthier ranch dressing, I'll mix the low-fat variety (I've used Kraft) with plain, non-fat yogurt in a ratio of 1:2. It cuts the sweetness of the reduced-fat dressing, and adds a few extra active cultures to the diet.

Sally Squires: Thanks Rockville. We are on a roll...or should I say a salad?

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Great Dessert: Preheat your oven to 350 degrees. Toss in an entire banana (unpeeled) for 15 minutes. Pull out and cut off one end of the banana. Push the warm, goeey insides onto a plate. Put a small dollop of FF cool whip and a small drizzle of honey on top. Simply divine!

Sally Squires: Yum! Sounds really good. I want to try that.

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Syracuse, N.Y.: Sally: there's yet another story on the paper today about how low carbs dieting are working for people. I'm one of those who's done the LPC way, low fat and exercise. It's worked for me, except those last five pounds. Do you know if these recent studies on low-carb diets look at people who use those programs for a little amount of weight loss and then go back to a tradition low-fat way of life?

Sally Squires: Hey Syracuse: Have you been talking to my editor? I'm in pursuit of that information right now. And by the way, there's no official LPC way to lose weight. The point is to find what works best for you. Hopefully, we're the conduit to get you the most up to date info and put the control back in your hands, which it sounds you have nicely done.

As for those final 5 pounds...Do you really need to lose them? Can you maintain where you are and be and feel healthy? Only you can answer that. Let us know what happens and watch that space for more info on the low-carb diets...

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Washington, D.C.: I've managed to lose about 30 pounds in the past 5-6 months (exercise, eat in moderation, nothing extreme) but I still slip sometimes and eat too much junk food -- junk food is the main reason I gained all the weight in the first place. I've been thinking of allowing myself one "free" evening a month where I could eat whatever I want. I'm hoping that this would help me avoid temptation the rest of the month. It did help me pass up the chocolate at work since I told myself I could have chocolate on my next "free" evening. Is there anything wrong with doing this?

Sally Squires: Hey DC: Congratulatons on those 30 pounds. That's really terrific. There's nothing wrong with what you suggest--as long as you don't go too wild. It sounds like you won't. The main thing is to go right back to your regular life after you night of abandon. Let us know what happens.

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K Street - Low Fat Ranch: An idea for the salad-dressing seeker: Make your own ranch using a Hidden Valley mixing packet. We make ours with 1 percent milk and reduced fat mayo. It tastes so much fresher than the bottled low fat versions, with none of that weird sweetness cased by the corn syrup thickener, and could be made even lower fat with skim milk and fat free mayo.

Sally Squires: Thanks K Street!

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Apple Pie Dessert- from author: Hey Sally-

Be sure that people know they can use real apples thinly sliced and mix the Splenda, Cinnamon together and then bake it- the 10 minutes give plenty of time for the apples to bake properly!;

I can't believe I left that off!;

As for WW points, I belive it would be about 2, if that- for Pita and apples- the CBINB Spray, Splenda and apples are zero points.

Arlington

Sally Squires: Thanks! And for those who don't want to use a sugar substitute, you could probably experiment with small amounts of sugar or honey.

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re: whole grain pasta: I'm not crazy about whole wheat pasta, but I do like pasta made from brown rice, the texture is a lot better.

Sally Squires: I've seen that in the store, but have not yet tried it.You're going to prompt me to branch out. Thanks!

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Franklin Road: This may sound like an oxymoron, but I found that a good way to exercise on the weekend is to cook (especially healthy). This past weekend I baked two chickens, and made roasted potatoes to accompany it. Well, I ended up having to go to the grocery store three times. Luckily I have one within walking distance. Between food shopping, preparing the food, and doing some exercises while my chickens were in the oven, I think I exercised more than if I had gone to the gym!;

Sally Squires: Yeah, isn't amazing how many steps you can clock walking to errands? Great idea especialy doing that workout while the chickens cook! Thanks!

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Salty, crunchy snack: For the poster who wanted something other than cold veggies, how about Soy Crisp? They come in ranch and BBQ flavors, they're packed with soy protein, and a serving is something like 110 calories for 25 crisps. They're very tasty, nothing at all like rice cakes (which is what they kind of look like). You can find them at Trader Joe's, and some grocery stores carry them, but not with snack foods; it'd probably be in the natural or organic food section.

Sally Squires: Sounds like a winner. Thanks!

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College Park, Md.: Regarding eating better after getting into the exercise/healthy lifestyle habit, I've recently learned that "fitness" engenders "balance" in the number of calories people consume -- don't know about cravings, though. Apparently research shows that people who either over-exercise (competitive weighlifters was given as an example) or who under-exercise (a whole lot of people) tend to show an imbalance of calories consumed v. calories expended, while people who get to an "ordinary healthy" level of exercise fitness tend to quite naturally consume only the calories they really need to keep up the good work. I have no study to cite -- just learned this from a university professor in the health and human performance field who runs the gym I use.

I know a year after dropping 26 pounds, they're still gone -- and I no longer keep a food diary (though I do measure and weigh portions when I'm at home). I exercise daily -- seem to be eating whatever I want -- and am never hungry. Cravings for some unhealthy fat have declined (chips), but I often indulge in a small bowl of ice cream or a tablespoon of chocolate-covered cranberries!

Sally Squires: Thanks College Park. And those 26 pounds are very impressive. Even better that you've kept them off for a year. Congratulations. Thanks for the great example.

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Salty Snacks: I also found wonderful rice crackers flavored with soy sauce at Whole Foods. It comes in a tub with lots of different shaped little crackers. There is NO oil added, which I love. I take a very small condiment bowl and fill it to the brim with these crackers and that is my salty snack for the day!;

Sally Squires: Thanks! I also like the Terra Stix. They've not low-fat, but it's all canola oil--another healthy fat with omega-3 fatty acids. You have to watch protion sizes but a little goes a long way. They're very cruncy and salty. And let's not forget popcorn--a whole grain and air popped (at home) only about 20 calories per cup.

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Washington, D.C.: Wholewheat pasta -- yum. How about making your own? It does has a different consistancy -- but I like it.

I also love making flans/quiche with wholewheat flour.

My favourite it a spinich quiche that's very easy to make using frozen spinich. You can make up lots of shortcrust pastery and freeze for other occasions. Don't forget to put some roasted almonds on top halfway through baking. It's delish and very astecially pleasing.

Seems to me that we should focus more adding complex carbs to our diets rather than ditching them alltogether.

Sally Squires: Hear, hear,DC. Those complex carbs have a lot of good stuff in them. Thanks!

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Fort Collins, Colo.: Hi Sally -- Thanks for your balanced approach to nutrition. It seems rare these days!

I'm curious about the phenomenon of "starvation mode." I've been doing weight watchers online and have lost 10 tough pounds. I see a lot of talk on the chats about eating MORE food so that you avoid starvation mode, where your body thinks it is starving, slows down your metabolism and holds on to fat.

How real is this? How easy is it to reach this state? Is it a real problem for the average dieter?

Sally Squires: Hi Fort Collins: It seems to mostly be a problem for those who get way to restrictive on calories. Most weight loss experts have told me that 1,200 to 1,500 calories is a pretty reasonable range for women trying to lose weight; 1,600 to 2,000 calories or so for most men. The weight comes off slowly, but surely...

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Gaithersburg, Md.: Sally, I have several healthy snacks, some of which I use at work, others at home:

Oatmeal -- those little packets are tasty! Sometimes, I don't want the added sugar of the flavored packets, and so I use plain oatmeal and add some Splenda and maybe some dried fruit.

Cheerios and a wedge of cheese -- sometimes a quick snack, sometimes a light meal. A cup o' the O's and an ounce of Cabot 50 percent reduced fat cheese (which, BTW, melts well in recipes, unlike the Kraft 2 percent cheeses).

Cottage cheese - I use a serving of 1 percent fat CC, and pair it with a tablespoon of jelly or jam. I've used jalapeno jelly, and even that great Adriatic fig spread from Whole Foods. Shoot, I've even mixed in a CarbBoom power gel -- the apple cinnamon flavor is awesome!

Sally Squires: Great suggestions, Gaithersburg. I've never heard of CarbBoom gel. What's that?

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Weight Watchers Spreadsheet Again: To what address do I send this so that Sally will get it?

Sally Squires: Send it both to squiress@washpost.com and leanplateclub@washpst.com please put LPC spreadsheet in the cover line. Thanks again.

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Lite ranch: Naturally Fresh has a fantastic lo-cal ranch. It is in a jar in the produce section.

Sally Squires: Thanks! We've gotten such great suggestions on this topic. Really appreciate it everybody!

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Richmond, Va.: I visited Trader Joes for the first time yesterday and was very impressed! I brought home lots of goodies from the Annapolis store. Do you know if any of the Trader Joe stores ship merchandise to those of us that are deprived? Thanks.

Sally Squires: Sad to say, a quick look at their website, www.traderjoes.com does not appear that they ship. But you might call to find out. They do have 200 stores and more on the way...

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Clarendon, Va.: A great filler that works for me......
I try and eat an apple with breakfast, and one with lunch, and one as an afternon snack. It provides a lot of nutrients, fills you up, and is an excellent source of fiber (which also makes you full). If the taste gets boring, add a tablespoon of peanut butter or a few cheese cubes. The taste is very versatile, and can also satisfy your sweet tooth!! Good luck fellow LPC'ers!!

Sally Squires: Hey Clarendon: And this filler has got good nutrition in the way of fiber and complex carbs, plus some phytonutrients and vitamins. Thanks for the great tip!

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Northern Virginia: Hi Sally. After about a year of being off the "good-eating" wagon, I've decided that it's time to start eating right again. I know the basics, more veggies/fruits, less meat, broil/grill/bake vs. fried, etc. One thing I'm having a problem with is figuring out what kinds of things I can snack on at home or work. I can only eat so much raw vegetables and since I'm a salt freak and not a sweet tooth, I get tired of yogurt, fruit, etc. all the time. Since the weather is getting colder, I don't want cold food all the time either. Room temp or warmed up is fine for me. I want something that's salty, crunchy, easy to take to work and can have on hand at home.

What kinds of things should I be looking for?

Thanks so much!

Also, I was wondering if any chatters out there have had any experience with Ladies Workout Express? There's one opening within walking distance from my home and I wanted to get some unbiased opinions. Thanks again!

Sally Squires: Hey Northern Virginia: Welcome and good luck in your renewed efforts. I don't know about Ladies Express. Since we're late in the late--okay really late--e-mail me at leanplateclub@washpost.com and I'll post any comments about this place in the next newsletter.

As for the snacks, you'll find plenty of ideas posted in this chat. Also check out The Snack, Munch, Nibble, Nosh Book by Ruth Glick for the American Diabetes Association. And no, you don't need to have diabetes to enjoy it. There are a lot of ideas in this one that I'll bet you'll find useful--and tasty!

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Exercise: I read something online that helps me exercise. When the thought of 30 minutes or more brings nothing but dread, it said, just commit to exercising for 10 minutes. If after 10 minutes you really want to quit, then do so. If you feel motivated, continue on. Well, I have discovered that that first ten minutes is indeed the hardest for me, but at ten I really start getting a second wind and it feels good. Like most things, just getting started is ususally the hard part.

Sally Squires: Excellent idea. And those 10 minutes add up really fast even if you don't do them together. Studies suggest they also have plenty of health benefits too. Thanks very much!

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Alexandria, Va.: I recently found out that I have an allergy to soy. I was eating a lot of soy stuff because it's supposedly "healthy." What a nightmare! Soy is in EVERYTHING -- from pre-prepared frozen foods to mayonnaise to almost every salad dressing I can find. I am now forced to read every single label on every single food that I buy... probably the best thing for me. There is important stuff beyond fat grams and calories and sugar. ALL of the ingredients in prepared foods are important. Better yet, go "ingredient-free" and cook simple stuff from scratch! Bags of chicken tenders available at local warehouse stores are a good bargain and quick and easy to work with for starters!

Sally Squires: Hey Alexandria: You're right, it can be a nightmare. Here's a place that may also be helpful. The Food Allergy Network keeps on top of this issue and often sends out alerts about food allergies and foods.

www.foodallergy.org/

Also, you're right on about that cooking from scratch. It's the one way to make certain what's in your food. Good luck with your efforts.

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Arlington, Va.: I work in downtown DC, and I love going to the salad bars for lunch. The variety is wonderful, but I wonder if the variety is literally too much of a good thing? Meaning, I add a little of this and that to enjoy the variety available, but rather than add a tablespoon of chickpeas, carrots, cucumbers, etc., is is better to eat a lot of just a couple things, ie, a half cup of beans and carrots instead of a little of everything?

Sally Squires: Variety is fine as long as you keep it low-cal variety if you're trying to eat fewer calories.

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Washington, D.C.: Sally, your commitment to this topic is laudable. You are always encouring the chatters out here in cyberspace to chime in with their personal experiences. But I was wondering ... do you have any personal experiences you'd like to share? Have you ever struggled with your weight (thus giving you a better perspective on this issue for us?) Please share. Thanks.

Sally Squires: Oh, boy, DC, where do I start? You bet I have personal experence with this. My family is among the vertically challenged and probably got some of those fat genes to boot, so we work at this all the time. Plus, I sit a lot so like everybody else continue to look for ways to increase activity. I am work in progress and happy to say, getting smaller daily, but still have room for improvement.

What have I learned through reporting and personal experience: in short, that you have to keep at these healthy habits and make them a high priority every day. That the joy of healthy eating--and plenty of activity--really makes me feel great. And that it takes time to undo bad habits and instill healthy ones, but that it's possible to do this if you stay committed. LPCers show us that week after week.

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Sally Squires: Hey everybody: Great chat! There were so many wonderful suggestions that it's even more difficult than usual to pick winners. But here goes:

The spreadsheet submitter; Ukraine; Bethesda for the website for Ukraine, Northern Virginia (who's getting back on the bandwagon), the salty cruncher snack recipe submitter and the person who puts his or exercise clothes out the night before and Franklin Road.

E-mail me with your snail mail address and please put winner in the subject line. Send it all to leanplateclub@washpost.com. Thanks to everybody. Until next week, Eat Smart--and Keep Moving--with the Lean Plate Club.

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