Gulp! Oh, the Calories

With the Fourth of July just days away, we're heading into the peak days of summer. What could be better than sipping an icy concoction to keep you cool as the mercury soars?

Trouble is, that the icy drinks offered at a lot of fast food places and restaurants may pack many more calories than you realize. In today's Lean Plate Club column, find some of the drinks to avoid and some of the healthier choices that can help keep you as cool as a cucumber. Plus, discover a way to save money and calories by making your own smoothies. While you're at it: Check out our growing list of nutrition facts for restaurants on the Lean Plate Club homepage. If you have a phone or PDA with Web access, you can get these even while you're standing in the fast food line or at the drive through.

What food and drink keeps you cool as a cucumber when the temperature rises? Tell us your secrets for eating well now, then check the Lean Plate Club Web chat transcript at your leisure. Or join the live Lean Plate Club Web chat from 1 to 2 p.m. ET. E-mail me anytime at leanplatelub@washpost.com. (Find my favorite smoothie recipe below.)

Bottled Water: The New Gold?

It can cost as much as fine wine or rival a gallon of gas. I'm talking about bottled water, of course. Discover how there are now sommeliers for water, just as there are for wine and how some people are willing to drink water shipped from as far away as Fiji.

So how about it: Do you buy fancy bottled water or stick with the tap? (I turn my tap water into carbonated seltzer with a nifty machine that we bought last year. ) Tell us how you quench your thirst now, then check the Web transcript later. Or join us live from 1 to 2 p.m. today.

Joy or Motion

The Olympic trials continue as the prelude to the upcoming games in Beijing. Swimmers can take inspiration from Michael Phelps and Katie Hoff who set new world records and from Dara Torres, a 41-year-old, nine-time Olympic medallist and mom who is trying to get to Beijing.

And we can all take a lesson from Virginia Tech sophomore and soon to be U.S. Olympian Queen Harrison. She made the cut, despite having to leap over contender Miriam Barnes, who tripped and landed in Harrison's lane during the trials in Eugene, Ore. Harrison came in second in the race to qualify for Beijing. Pretty impressive, don't you think?

How's your training schedule going? If you are a competitive swimmer--or just aspire to be--check out Swimnet, a Web site where you can post race photos, blog and check up on the latest swimming news.

Gardening isn't a competitive sport--yet. But it sure can be an enjoyable way to be active and produce something for all to enjoy from your efforts. And you don't have to live in the country or the suburbs to give your green thumb a workout as you'll see in this video on community gardens.

Plus, there's always walking as a great activity for nearly everyone. I've been logging about 10,000 steps per day on my pedometer--and even hit 20,000 one day this week. It's part of my attempt to walk more and use less gasoline. (The Lean Plate Club group still exists for the National President's Challenge, although the challenge officially ended on May 15. Join us here. The name of the group is the Lean Plate Club and the number is 60734. )

The downside of more walking: I have to be careful to plan ahead to have enough time to get to where I'm going! But apparently many others are taking these steps too: A public opinion poll cited on Sunday night's news suggests that some 73 percent of Americans are using their cars less because of the high cost of fuel. How about you? Tell us how you're burning calories these days now, then check the transc ript at your leisure. Or join us live from 1 to p.m. ET.

What's for Dinner Tonight?

Consider throwing some salmon on the grill either tonight or for the Fourth of July. The Food Network offers Grilled Salmon Fillet With Honey-Mustard Sauce as one option . Serve it with Grilled Yukon Gold Potatoes and Marinated Grilled Cherry Tomatoes.

Eating Well magazine offers Vegetarian Reubens, a meatless twist on an old favorite. They have 380 calories per sandwich.

Or take advantage of the wonderful fresh basil now available with either Fettuccine with Shitake Mushroom and Basil or Basic Basil Pesto.

Eating Well also offers a Lemon Vinaigrette Corn Topper to use in place of butter; Bruschetta With Roasted Peppers and Mozzarella plus Creamy Gorgonzola Polenta With Summer Squash Saute.

And for dessert? Melon Balls in Port.

What are you cooking this week? Here's my favorite smoothie recipe to help keep you cool:

Ingredients

2 ounce unsweetened cranberry juice

1 cup nonfat yogurt (preferably Greek style)

1/2 to 1 banana (use the whole banana if you want the smoothie sweeter)

1 cup frozen or fresh raspberries (without added sugar) or 6 strawberries

1 cup ice

Directions:

1. Place all but ice in a blender or food processor. Mix until smooth.

2. Add ice and blend again on high speed until smooth.

3. Pour into glass and serve immediately.

Enjoy!