Lean Plate Club

Nutrition and Health

Welcome to The Lean Plate Club, hosted by Washington Post health and nutrition writer Sally Squires . Share your tips on healthy recipes, meal plans, sugar alternatives and resisting overeating with other readers.

On Tuesdays at 1 p.m. ET, Sally, who has a master's degree in nutrition from Columbia University, leads a lively discussion for readers looking for new ways to eat smarter and move around more throughout the day. The Lean Plate Club is dedicated to healthy living -- whether you're trying to whittle your waistline or simply maintain it.

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

Squires is a veteran health reporter for The Washington Post. She is co-author of "The Stoplight Diet for Children" and author of the upcoming "Secrets of the Lean Plate Club" (St. Martin's Press; 2005).

Sign up for the free Lean Plate Club e-mail newsletter . The Lean Plate Club column appears weekly in the Washington Post Health section and is nationally syndicated by the Washington Post Writers Group .

Sally Squires's Recent Columns

Discussion Transcripts

A transcript follows .

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Sally Squires: Welcome to the Lean Plate Club. We're getting soaring temperatures today in DC. It's so hot, that they're closing DC schools. So come into the cool air conditioning, grab a cup of iced tea and curl up with the computer screen for the next hour where one of the topics is about how to recover from injury so that you can stay physically active no matter what the mercury says.

The freebies today are:

Flex Appeal Belly Dance Workout by Kathy Smith (DVD)

Energy Breakthrough: Jump Start Your Weight Loss and Feel Great by Sarah Duchess of York

Trainer's Edge Cardio Interval Training by Petra Kolber (DVD)

The Rugged Walker: Great Workout for the Great Outdoors by Particia Kirk (Human Kinetics)

Here's the deal: Assist an LPCer on this chat. Share a healthy food find or recipe. Tell us about your strategies for recovery from injury or just how you got back on track after, well, slipping off of healthy habits. Do that and one of these items could be yours.

Winners are announced at the end of the web chat. If you supply a recipe, please cite the original source if it's not yours. And in making this offering of prizes we are not endorsing any exercise regimen or diet program, nor any book, DVD or tape. It's simply a way to show you the wide range of information available as you work to instill healthier habits for a healthier weight.

The LPC email newsletters should be in your electronic in boxes right now. If you've subscribed and have not received yours, please let me know at leanplateclub@washpost.com. If you'd like to subscribe, simply go to www.leanplateclub.com and you'll be a click away from this free service.

Also, we're about to celebrate LPC's 4th birthday. If you've got a story or tip to share about how it has helped you achieve a healthier weight, please e-mail me at leanplateclub@washpost.com.

By the way, last week, I enjoyed meeting members of the Maryland Medical Writers' Association. Thanks for asking me to speak at your meeting.

Now on to the chat!

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New York: I injured my hip flexor in December while running on a treadmill. I will have my final physical therapy appointment next week, and it has been great for me. Physical therapy is a great way to stay on track through an injury. Because of the strengthening exercises they had me do, I am actually stronger now than I was before the injury. And they figured out that the injury was caused by my feet, so now I have orthodics that make running a much better experience for me. Oddly enough, my injury did great things for my overall fitness.

Sally Squires: Sorry to hear about your injury, NY, but it really does sound like it's worked out for the best. And I heartily second your endorsement of physical therapy. A couple of years ago, it greatly helped speed my recovery from a back injury and also taught me ways not avoid injury in the future. Continued success on your recovery. Thanks!

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Springfield, Va.: Sally, I am a sixty-two year old woman who broke a bone on the side of her foot last year. The bone has healed. I started doing power walking in March and though my foot does not swell or discolor, I can feel a discomfort like I need more support around that area. I bought expensive running shoes but in my normal size but my food does not stay in place. Where does one go to get an evaluation for orthodics if needed or/and the best shoe fit considering the specific exercise? Thank you and I look forward to your articles each week.

Sally Squires: Ouch! Sounds painful Silver Spring. There are several possibilities besides the doctor who treated you:

American Academy of Podiatric Sports Medicine

www.aapsm.org

American College of Foot and Ankle Surgeons may be of help. www.acfas.org

(Please note, that these doctors do more than surgery.)

American Academy of Orthopedic Surgeons (www.aaos.org)

The American Podiatric Medical Association. www.apma.org

and the American College of Sports Medicine (www.acsm.org)

But do also ask your doctor for a referral, that's often the best place to start.

Good luck and let us know how it goes.

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Anonymous: Hi, My latest find for beating the heat and eating well on just a few calories is Gazpacho. It's so easy to put a coarsely chopped red pepper, small red onion, peeled and seeded cucumber, can of peeled tomatoes and their juice, handful of cilantro or parsley, 1/2 teaspoon of cumin, 1/2 teaspoon of basil, and a squeeze of lime or lemon juice into a food processor and whiz it for 15 or 20 seconds. Chill for an hour and chow down.

Sally Squires: It is indeed. And there are so many icy, cold soups to make that taste great, pack a lot of nutritive value and are really satisfying. I've been favoring icy smoothies lately made with 1 cup of Total yogurt, 2 ounces of unsweetened cranberry juice, a half banana and a few berries plus plenty of ice. Yum! Thanks.

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N.Y.C, N.Y.: Re: Post-injury diet/recovery tips -- I was sidelined most of the winter following ankle surgery. A chiropractor friend urged me to go on a very strict diet even though I was not really overweight. He said that gaining weight would make using the crutches more difficult in the later stages of my recovery. He added that being heavier would make me depressed and that in turn would make the rehab more arduous.As a result, I lost 12 pounds and feel great now. Here are a few suggestions: 1. Post-op: Drink a lot of water to flush out the anesthesia in your system .The sooner you clear your head, the better you'll feel. 2. Eat a high-fiber breakfast and lots of liquids soon after you awaken. 3.Try to do upper body exercises every day. Mindless ones in front of the TV. 4. Go heavy on veggies. 5. Chew sugarless gum if you get hungry. Keep a lot of it at your bedside. 6. In all probability, you won't be able to grocery shop, so instruct the person who does to buy only low cal foods. If you can't get to them, you can't eat them!

Sally Squires: Great suggestions from a very thoughtful and informative friend, NY. One of the things that Leslie Bonci from the University of Pittsburgh told me is that when one can't workout, one also feels fuller and sluggish. Your tips out to help with that too. Continued success on your recovery. Thanks.

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Durham, N.C.: Sally, posting early since I have a meeting later today. Just wondering if you saw the article on msnbc.com about how professionals who take time to exercise during the work day are generally more productive, energetic and happy. As one who tries to skip out at lunch to hit the gym at least a couple days every week (other times I go after work), I can attest to the fact that I invariably have a better day when I exercise. not only do I feel better physically, I also feel more alert and have a general sense of pride in having done something positive for myself. I am now at goal weight (after a weight loss of 127 pounds over two years), and I can honestly say that my ongoing motivation to exercise comes more from the mental and emotional benefits than the need to burn calories, which was my initial motivation. On those days when I'm reluctant to hit the gym, if I take a minute to remember how much happier I'll be if I get up and go, I inevitably "do the right thing." I NEVER thought I'd get to this place, but I'm thrilled that I'm here!!

As for grocery shopping (today's topic), thanks to you I've become a Total Flage yogurt addict. Unfortunately the nearest whole foods is a bit of a schlep, but I realized that the yogurt stays fresh for several weeks, so I buy two weeks' worth (in individual serving cups) at a shot. That way, I know I've got breakfast (yogurt and fresh fruit) taken care of. And since I know that when I start the day with a good breakfast I tend to make better choices throughout the day, this approach really works well for me. The other thing I try to do is buy single serving sizes of snack stuff. I definitely want something sweet in the p.m., and have found that things like dove miniature ice cream nuggets (60 calories each), satisfy the craving and, because they are individually portioned and wrapped, I'm much less tempted to overeat than if I were dishing a bowl of ice cream from a large container. I may pay a bit more for some the packaging, but I'm worth it!

Sally Squires: I didn't catch the spot on MSNBC, Durham, but I'm not surprised. In fact, I'm trying to convince the Post to put at least one treadmill in front of a computer in our new offices as a demonstration. And yes, that Total yogurt by Fage is pricey but so worth it. My husband is now a convert. For those who can't get this brand, which has 80 calories per cup (nonfat version) and is very thick (because the water is drained), you might consider a yogurt maker. I'm told you can get nearly the same results. Thanks again Durham.

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Little Rock, Ariz.: Because of my knee surgery and then getting foot tendonitis after that, I'm just now getting back into shape. In addition to starting fitness walking again, slowly at first, I read two good books to help me eat better. "The Thin Commandments" by Stephen Gullo, which you cited on an earlier LPC newsletter, is excellent. In addition, "Think thin, be thin," by Doris Wild Helmering is good, too. Both focus on strategy and psychological ways to lose weight. I think the brain is an excellent fitness component!

Sally Squires: The brain is an excellent partner in this effort, Little Rock. And that second book is also written by Dianne Hales, a well known medical writer. It is quite good. In fact, I think we may have featured it as a prize on a previous LPC chat. Continued success with your recovery too. Thanks.

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Darnestown, Md.: This is a question about the use of physical therapy after an injury or illness. My husband has just finished chemo and radiation for cancer of the tonsil. He was very active before the treatment -- working out at our gym 5 days a week, however a series of complications has left him VERY weak. Now even walking is difficult. So far no one has suggested physical therapy for strengthening his weak muscles (there have been too many other issues for them to deal with). But after ready what NY had to say on her injury and physical therapy, this might be something to consider. Any suggestions?

Sally Squires: So sorry to hear about your husband's illness Darnestown. Sure wish him a quick recovery. You'll definitely want to talk with him and his doctor about this because it's different than a muscle or tendon injury. Chemo and many of the drugs, such as steroids that may be used in conjunction with cancer therapy can be responsible for this lack of energy. It's a different kind of thing. That's not to say that slow and appropriate physical activity in very small bouts may be just what the doctor ordered, but in his case, it really does need to be what the doctor ordered. We'll keep you both in our thoughts and prayers.

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Penn Q: Sally (and other posters)- help!; Please. I am in my 20s and have been sidelined with a lower-body injury for almost 4 weeks. I am not allowed to do anything involving leg movement (no walking, no elliptical, no swimming, no biking). I can swim with a buoy between my legs, and that's it. My daily activities are also limited (can't walk to the park, the museum, the theater, etc. I'm pretty much stuck at home). I have 3.5 more weeks before I can begin swimming/elliptical. I am normally a VERY active person, and have been fighting with depression because of this, and because I feel like I can't enjoy the summer. I have been eating a LOT more than normal, and finally rid my house of all chocolate, nuts, ready-to-eat cereal, crackers, etc, because I would just sit and eat. Somehow, I still manage to find something to overeat, though. I have been doing a lot of reading, but find myself eating while reading also. I've tried gum, but I end up getting tired of it. To make matters worse, my apartment is quite small, so my kitchen is never far (and I actually need to walk through the kitchen to get to my bathroom and brush my teeth). Needless to say, I've gained 8 pounds already (and on a 5'0" frame, it shows!;) and I know it is pure fat. How do I stop this cycle, get to the root of the problem and end my urge to keep eating?? I am still within my healthy weight range, but on the higher end than I was before. Any advice would be very appreciated. Thanks!;

Sally Squires: Sounds like an awful injury, Penn Quarter. A couple of thoughts and then I'll throw it open to the membership. Of course, you're feeling down. Who wouldn't? And of course, you find yourself eating. There are limited options. So...pick up a copy--or send for one from Amazon--of Barbara Rolls' Volumetrics. It will give you plenty of high volume low calorie foods to reach for first.

2) Stock your fridge and pantry with healthy stuff. For the time being throw out anything that is likely to be a trigger food. If you really want ice cream, have a friend bring you one small cup--one a week or so. In other words, space your treats.

3) Get out your phone and your computer as well as your stationary. Now is a great time to get in touch with all those people you have not had time to connect with. Talking is an oral activity--and can help supplant the urge to eat.

4) Keep crunchy low cal stuff around. So think cucumbers, celery, baby carrots, sweet peppers, etc.

5) Consider meditation. Learning breathing activities could be great for your mood.

6) Can you move your upper arms? If so, you could work out--with your doctor's approval--with small handweights. But again, only with your doctor's approval.

7) Start planning for your recovery. Check out physical therapists, new swimsuits, anything that will help you look forward.

Good luck. Hope you'll check in with us next week to let us know how things are going.

Other suggestions out there?

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Detroit, Mich.: Best way to detox your body, after eating poorly for 2 years?

Sally Squires: Start eating right. Today. Drink plenty of water. Boost fruit and vegetables, whole grains, healthy fat, lean protein such as beans, seafood, lean meat, poultry without the skin and nonfat or low-fat dairy. Avoid eating junk--you know what it is. We all do. And start moving. That will help a lot too. Good luck with your efforts. Hope you'll update us.

Thanks.

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Injury Recovery: Sally, thank you so much for today's column and chat. The timing couldn't be better!; I currently have a cast on my leg, recovering from a broken bone, and have been so incredibly worried about my weight. Before this happened I was on a good exercise and eating program, trying to lose weight for my upcoming wedding. I never considered not consuming enough calories or the fact that I could actually help the healing process. I feel so much better now, and not so helpless. Thanks again!;!;!;

Sally Squires: Sorry about your cast, but congratulations on your upcoming nuptials. Wishing you a very speedy recovery. Thanks for your message!

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Atlanta, Ga.: This may sound pretty simple, but after an injury and on the road to recovery, I typically drink 2-3 times more water than I usually do. There is something about a well hydrated body, that helps healing. I also, tend to eat more fruit and vegetables and less meat, which for some strange reason seems to work too.

Regards!

Sally Squires: Those fruit and vegetables are loaded with vitamins, minerals, fiber and healthy phytonutrients. Plus, don't they taste great? I've been savoring the Bing cherries now in season. Better than any dessert I can think of. Thanks.

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Washington, D.C.: Hi Sally, I wrote in last week about my painful breakup and resulting weight gain. I just wanted to say thank you to you and all the other readers who provided such kind words and useful tips for getting back on track. I managed to exercise every day last week and felt a thousand times better after doing so. I also cut back significantly on the bad foods that I turn to when I am at home. I went to the store and stocked up on healthier items like fruits, vegetables, and fruit flavored sparkling water. Every day is a challenge, but I feel that I am getting back to feeling like myself and being happier in the process. Thanks again.

Sally Squires: What great news, DC. Thanks so much for the update. No doubt there will be challenging days ahead as well as celebratory ones. It sounds like you are getting your groove back! Keep us apprised...thanks!

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Washington, D.C.: Make sure that when you are getting sized for your orthodics that you have a good reliable doctor so that your feet are cast properly. Five years ago I was having pain on the side of my foot. My doctor said it was the way I was walking on the side of my foot and he recommended orthodics. I went to a podiatrist where they measured and cast my foot. Two months later I was in a walking cast because I had torn ligaments in my ankle from twisting it while walking up the steps. Trust me ..I can now tell the difference between a good fit and a bad fit.

Sally Squires: Ouch! Just another reason to get a really good referral to the right orthotics person. And do ask lots of questions. I was at the doctor this morning and peppered my poor physician with them. But it's really important to getting the right kind of care. Thanks.

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NOVA: Sally,

But what do you do if its an injury you'll never recover from. I'm young and have been diagnosed with degenerative disk disease in my upper spine. It pretty much hurts to do anything. I was in PT, but that didnt help. Doc said light weightbearing exercises might help - any idea how to do that at home for low-costs (maybe a tape and not a ton of equipment)?

Sally Squires: So sorry to hear about your spine, but there are a number of centers that specialize in just this kind of treatment. And having had family members with similar problems, this can be managed. You may need to go back to your doctor--or get a second or third opinion. And you may also need a second opinion from a physical therapist. Just because it didn't work once, doesn't mean that it won't work. Also consider relaxation therapy. It will not necessarily take away the pain, but it can help you manage it. There are also sometimes ways to strengthen supporting muscles that may help take some of the stress and relieve the pain around your back.

Do check out both:

www.aaos.org (American Academy of Orthopedic Surgeons)

and the American Physical Therapy Association.

www.apta.org

Finally, a number of physical therapists are working with personal trainers to design exercise regimens for people like you.

Good luck and let us know how it goes.

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Bethesda, Md.: I've become a chickpea addict ... I eat them like three times a week. Just whole chickpeas out of the can with a tiny bit of olive oil and salt and pepper, garlic powder. Is this healthy? Although I know it's boring ... just want to see if you think this isn't overdoing it with the chickpea. thanks!

Sally Squires: Chickpeas are a bean and a great food, Bethesda. If you want to cut back on sodium a little, you may want to rince them with water first. But they're a healthy food and some LPCer's also roast them in the oven with garlic and paprika for a "snack" food. By the way, half a cup has 134 calories, six grams of fiber, 7 grams of protein and less than a gram of saturated fat. How better can it get? Plus you really like 'em.

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Gaithersburg, Md.: Hi, Sally,

Last year I ruptured a lumbar disc and (naturally) had to sharply curtail my activities. After 6 weeks of no improvement, I elected to have surgery, which was 100 percent successful.

During the entire period I was injured, I monitored my food intake very carefully. My habit is to eat more on days that I work out, and with no real workout days, I did not eat as much. (I may also be the only person in history to actually lose weight on prednisone . . .)

I did my best to "volumize" my food, so that I would not feel deprived, because I was used to eating so much more. I ate a lot of fruit, nearly always had a sliced tomato to fill out my dinner plate, and made sure I ate lots of veggies and fish.

Before my injury, I actually wondered what I would ever do if I could not work out -- I wondered if I could handle having to eat less. Today I can say that I am confident that I could handle a similar situation, should it arise, because I now have my own successful example to follow.

Sally Squires: I'm sure that your message will really inspire a lot of those sidelined LPCers out there today, Gaithersburg. And you demonstrate that it is possible to hold the line on weight gain when you're injured--or sidelined by illness, even if it's a cold. Congratulations on your recovery! Thanks very much.

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Oakland, Calif.: Lately I've been making a real effort to eat more food that's better for me and exercise more, and I already feel a lot better. One thing that I've done is to buy a lot of vegetables (carrots, celery, red bell peppers, asparagus, green beans), and slice them all up (or lightly cook them, for the asparagus and green beans), and then have them in the fridge ready for a snack. With these I've been making some great dips with Total yogurt (which I'm also a HUGE fan of) -- I put any combination of dill, garlic, a little red bell pepper, some jalepeno pepper (for a kick), basil, mint, spinach, etc. with some salt and pepper in the food processor and whizz it, and then throw in a container of the yogurt. It makes a great dip, keeps for a long time, and I can eat it with the vegetables guilt free, because I know it's very low in calorie. Three times last week I just had that and some fruit for dinner. It's also a great snack/dinner when coming home after the gym, because it's nice and cold and all ready for me.

Sally Squires: These are excellent ways to get in those recommended servings of fruit and vegetables plus some healthy calcium from that Total yogurt. (And for the record, there is no financial connection between LPC and Total!) Thanks Oakland.

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

Wow! I wish I'd had today's chat to refer to several weeks ago! I was recovering from a stress fracture in my leg and thought I was losing my mind. I swear the poster in Penn Q could have been me! I normally work out at least 5 days a week, and live a pedestrian lifestyle--walking to and from work, the grocery store etc.--so the injury was devastating. Like Penn Q I was stuck in a small apartment and ate everything in sight.

Four months later I am finally back at the gym--10 lbs heavier on a 5' frame and substantially weaker--and trying to train smarter, not harder. (I fractured my leg through over-training.) Progress is slow, but it's progress.

I just wanted to send out some support and remind Penn Q not to be too hard on herself: ease back in when you can, do what your physical therapist tells you, and cut yourself some slack. You'll be back in fighting form (perhaps better than before!) in no time!

Best wishes.

Sally Squires: Thanks so much Dupont and congratulations on your recovery. I'm sure that Penn Q and others will find your account quite inspiring--just another example of how this can be done successfully. Thanks.

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Favorite Sandwich - 5.5 points on WW: Tuna (or other fish) and Veggies on Pita

1 small loaf pita bread, 2 medium scallions, 1 small carrot, 1 oz cabbage (I prefer red), Some tomato if you've got it, 2 oz cooked tuna, salmon, trout -- whatever floats your boat. Chicken, turkey, etc. 1/2 Tblsp mayonnaise, 1/2 Tblsp non-fat yogurt

Finely chop all the veggies, mix in the fish (or whatever), add mayo/yogurt. Blend well.

I put the salad into a tupperware and bring the pita separately. Then I put the salad in the pita at work so that the pita won't get soggy.

This sandwich is filling and delicious. It feels self-indulgent!

Sally Squires: Yum. Sounds really good. Maybe this will also help Penn Q and others who are injured in eating something that is tasty, filling and not too high in calories! Thanks very much.

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New York, N.Y.: Hi Sally -- For the 20-something with a lower-body injury -- I am SO sympathetic! I am a 32-year-old, very active, and last summer I had shoulder surgery and was in a sling for six weeks. I was basically non-functional. yes I could walk but no running, elliptical, swimming ... I sought and gave myself lots of non-food rewards to stay healthy and try to combat the depression. One thing I loved was NetFlix -- there's always a movie to watch, and you don't have to be mobile/go to the video store. you could take up knitting, or another activity to occupy your hands.

I think the most important thing is to recognize that you are essentially in mourning for the loss of your freedom of movement, allow yourself to be sad -- and then think of things that will help you feel better (and you -know- eating a box of crackers, even if they are whole grain, isn't one of them!)

Carolyn Hax has a great line that I think is appropriate here: she talks about the importance of taking excellent care of yourself while you are depressed. As an active person you are generally very good at this--so try to find ways to continue to tap into that instinct.

Good luck! and remember, it will be over soon!

Sally Squires: You took NetFlix right off my fingertips, NYC. I meant to mention that one too. And I'd add putting going through photos to put together albums--you know those things that we always promise ourselves to do, but never have the time. Carolyn is absolutely right about taking excellent care of oneself when you're feeling depressed. And I'd add one more to that: I had the privilege of knowing Joe Pozell, the volunteer policeman who was killed recently while on the job in Georgetown. One thing that Joe and his wife, Ella do is to reach out to others in need in a variety of ways.

These "down times" both in terms of schedule and emotions, may be a moment to reach out to someone else and send a word of cheer or just a 'hi, thinking of you."

Thanks.

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Moody in Maryland: I have a torn anterior cruciate ligament (ACL). Has anyone else had this knee injury? It's pretty much ruined my life and the healing is so slow that I'm very discouraged. I'll be going to the doctor in a couple days and want to be a bit proactive about this healing process. So far the rehab has been very conservative and I'm very unhappy and in pain. Help !;

Sally Squires: Torn ACL's are no fun. I once attended a conference where a researcher showed an hour tape of elite athletes suffering torn ACL's. It was excruciating to view. So my sympathies. In researching this week's column, I did find a study presented at the American Academy of Orthopedic Surgeons Annual meeting in 2003, (as a I recall), which found that getting prompt treatment for ACL helped reduce meniscus tears and other complications. So talk with your doctor and your physical therapist. Tell them of your frustration. Patience may still be in order, but at least they'll know how motivated you are...Good luck and let us know how it goes...

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Odenton, Md.: Help! My husband just went in for his first physical in at least six years. His tests came back and everything was in the right zone -- except for his cholesterol. He is 33 and has fairly poor eating habits. He has 6 weeks to try to bring this down by changing his diet, then they'd like to put him on medication. I think that at his age, he should be able to control this with diet alone. So far our plan of attack includes lean proteins, fresh vegetables, and whole grain products. Do you have some tips for reducing his cholesterol levels? Thank you!

Sally Squires: You bet, Odenton. And let me also say that while he's young, depending on his age, other health conditions and family history, it may be appropriate to put him on medication with diet changes now. That's something to discuss further with you, your husband and his doctor. But you can educate yourself more about it at the National Heart, Lung and Blood Institute and at the American Heart Association.

Url:

www.americanheart.org/cholesterol

www.nhlbi.nih.gov

Then do a serve for cholesterol.

By the way, even if your husband needs to go on medication, it works best when you make dietary changes and increase exercise. So those are important strategies no matter what.

In addition to what you are doing:

Help him reduce all as much saturated fat and trans fat as possible. So cut out high fat cheese, whole dairy products (skim or nonfat are fine); butter, unhealthy margarine and fried food of all kinds, especially commercially prepared. Doughnuts and other commercially baked goods should also be off limits for now. (Last box of chocolate doughnuts that I read had trans fat as the FIRST ingredient!!!!)

Add a handful of nuts to his daily regimen, plenty of fish (not fried of course!) egg whites are great as are egg substitutes, but limit egg yolks.

Oatmeal is a good food as are other whole grains. And consider small amounts of olive oil and canola oil (for salads and cooking) plus healthy margarine such as Take Control, Benecol or Smart Balance. But these need to be eaten in small amounts.

IF your husband is not at a healthy weight, encourage him to move in that direction. Doing so can also be enormously helpful.

Let us know how it goes.

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Arlington, Va.: My new fixation--yogurt cheese. I happen to make my own yogurt with a salton yogurt maker (under $20 at amazon.com) but you can make it with store bought yogurt if there's no gelatin in it (check ingredient list). Line a sieve with 2-3 layers cheese cloth. Put yogurt over cheese cloth and drain into a bowl for 12-24 hours, depending on how thick you want your cheese. In 24 hours you will have a tart cream-cheesy textured spread that can be mixed with herbs to make "mock-boursin" or can be spread on whole wheat toast in the morning. Also there are tons of cheesecake recipes out there made with yogurt cheese, but I haven't tried one yet. Yogurt is so healthy, especially low-fat or fat-free plain yogurt!! Perfect for summer too.

Sally Squires: I'm so glad you mentioned this, Arlington. I've been wanting to try it myself. You'll inspire me. Thanks very much. It's a great summer suggestion.

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Silver Spring, Md.: You mentioned cherries as great dessert. I'd add that grilled peaches are another. A tiny pit of pam or other nonstick spray on a clean grill until they start to brown around the edges. So good over regular or non-fat frozen yogurt.

And for other folks trying to slim down ... Visit your local farmer's market. I've been finding new greens (sorrel, mizuna, Chinese broccoli) and heirloom varieties (purple tomatoes and different beans) to add color and flavor without fat. For me, boredom is the diet killer.

Sally Squires: Yum. Grilled peaches. Never tried those. They sound delicious. Thanks!

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Rockville, Md.: I have been on the road back to fitness after a confluence of stressful events including developing a large benign tumor on one foot which changed my gait significantly (and won't be removed since removal would more debilitating than leaving it alone). I had to learn how to walk and run again. The tumor became noticeable not longer after I ran my second marathon and until the 4 month long diagnostic process finished, I had to stop all weight bearing exercise. I gained 40 lbs during this time and the following few months. Two years later, I've lost the weight and changed my exercise approach. I used to run and do weight training exclusively. While waiting for the diagnosis, I started swimming and doing yoga. Once OK for weight bearing exercise I added spinning classes (it is weight bearing because you often stand during the classes)and then running once a week, slowly for a longer distance and just recently, a basic training class 2 x week. I have no desire to go back to exclusive distance running and think I am the healthier for it. The key for me was variety, adaptation to my changed reality and baby steps back to fitness.

Sally Squires: Congratulations, Rockville. What you've accomplished is wonderful and very, very inspiring. Baby steps indeed can be the right approach. Just think, walking at half a mile per hour is better than not walking, as you have ably demonstrated. Thanks much.

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Gaithersburg, Md.: Sally, I tore my rotator cuff two years ago. I went to a few orthopedists and the all said I needed surgery. A couple suggested I get physical therapy until the surgery and then immediately after. I followed that advice. I had the PT up until the week of the operation. Then started PT again two days after. I found that when I tried using the sling for a full day my arm stiffened up and felt much worse. I never used the sling again. I feel keeping the arm active led to a fast recovery. Within three months of surgery, I no longer needed PT. My shoulder has been fine ever since.

Sally Squires: Wow, wonder if there's an injured body part that has not been mentioned in this chat? Your experience reminds me of my father's. He had two knees replaced at the same time about 15 years ago and is considered a "poster boy" for the procedure which is not easy. Like you, he kept strong before the surgery with time on a stationary bike and got active asap afterwards. As you point out, avoiding that stiffness can really make a difference. Way to go. Thanks very much.

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Corvallis, Ore.: Sally, this column has some great suggestions for food, exercise and motivation while recovering from an injury. I'd like to add these: First, for folks who know how wonderful it feels to move vigorous, combat your feelings of low-activity depression by mentally fast-forwarding to time when you CAN move again, either as you had been doing or in some new way. Really see yourself doing the activity that you miss, remember how good you felt and enjoy that feeling, even if you don't have all of the accompanying physical sensations (sweat, exhaustion, etc.). Feeling that good again is your goal, your prize....and keep your eyes on that prize. Second, share your feelings with a supportive friend. Ideally, someone who participate in whatever activity you can manage, divert you from using food to combate boredom, and help re-focus you to your goal. I recovered from rotator cuff surgery and a bad ski-knee injury this way, and it really can help. Best wishes.

Sally Squires: Sounds like you've got some really supportive friends, Corvallis and are very determined yourself. Congratulations on your recovery and thanks as well for the inspiration.

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Ewa Beach, Hawaii: Sally, Today's chat has helped all your readers appreciate the good health we have. We should not waste days not taking care of our bodies while we are in good health. I hope all the readers struggling with health problems keep the faith and recover to work out again. We should never take our good health for granted!;!;

Sally Squires: You bet, Hawaii. Couldn't have said it better. Maybe we should put up stickers for those of us who are not suffering from injuries or illness: no whining! Thanks much.

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Personal trainer on the cheap: Hi- I work out at a community center that doesn't offer personal training services ... so I have been looking for inexpensive trainers that I can meet with a couple of times to put me on the right track. Not having any luck ... do you think a local college with a PE program might be a good resource?

Sally Squires: The University of Maryland in College Park has a kinesiology program that may be of assistance. Also, consider teaming with a friend or two to split personal training sessions. It will help defray some of those costs. And check out ACE, the American Council on Exercise. www.acefitness.org

They train trainers and have a lot of helpful material, written and visual on their web site. In fact, I've often featured it in past LPC e-mail newsletters. You might also check out local Y's and the Jewish Community Center on 16th Street, in the District. They have some sliding scale fees based on income. Whether this applies to personal trainers, can't say, but it's worth checking out. Let us know...

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to Penn Q: Can you rent or buy a used wheel chair? I am sure you have major cabin fever, so if you are able to wheel yourself around you will get out and about as well as burn off some of those calories. Perhaps there are some crafts that you can take up in the meanwhile as hobbies? It is really easy to read and snack, but harder to knit/make jewlry/scrapbook and snack!;

Sally Squires: That would also help with upper body strength too. Good idea. Thanks!

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Montgomery Village, Md.: Hi Sally,

Just a quick food find -- No Pudge ice cream bars. They were on sale at Giant last week, and my fiance and I tested out both the cookie and cream bars and the fudsicles. He didn't realize they were low fat until after they were gone and he went to throw out the box! Definitely a keeper. It helps so much to be able to fullfill that sweet craving after dinner without a massive amount of calories going toward it.

Sally Squires: I've seen the No Pudge Brownies, but not the No Pudge ice cream bars. Thanks for the tip!

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Avoiding weight gain after injury: Hi Sally- I feel for the person sidelined with a leg injury and gaining weight. I'm recovering from surgery and was also not allowed to exercise for a month. I'm now allowed to walk but have been told not to overdo even that because I'm still healing.

I love to read, but I found that wasn't enough to keep me from overeating. So I took up some craft projects and I work on them while I'm listening to the radio or books on tape. Needlepoint, knitting, beading, origami and other paper crafts are all options. Unlike reading, you can't eat while you're doing these because you'll get the project dirty. And it provides a sort of illusion that you're doing something physical, plus a distracting mental challenge.

Sally Squires: Excellent idea. And you're not only busy, but are making something that will serve as a reminder when you are recovered of how far you've progressed. Wishing you a speedy recovery. Thanks!

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Washington, D.C.: In response to your question about how long it takes to do my grocery shopping: about 15 minutes. I've been using Peapod's delivery service for a number of years. Aside from the convenience, it keeps me from making those impulse purchases that can be so dangerous. Now I can plan my meals and shop from my saved list. It's a breeze!

Sally Squires: It sure is, and it could be a tremendous help to those who are injury bound in today's chat. Thanks very much. For those who are wondering, there's a link about grocery shopping in today's LPC e-mail newsletter as well as plenty about fitness and of course healthy eating.

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Colorado Springs, Colo.: Hi Sally, we (my husband and me) have stayed away from dairy now since 1998. I think it was in 1999 that we attended a health fair while we were living in Honolulu and we bought a book called THE UNCHEESE COOKBOOK: CREATING AMAZING DAIRY-FREE CHEESE SUBSTITUTES AND CLASSIC "UNCHEESE" DISHES by Joanne Stepaniak (ISBN: 0-913990-42-6). I have found this book to be full of great tasting recipes that are also usually low in fat and calories. Another book by Stepaniak is TABLE FOR TWO: MEAT AND DAIRY-FREE RECIPES FOR TWO (ISBN 1-57067-019-6). This is also a great book especially for one or two person households, although I have doubled, or even tripled recipes for guests or parties. I have even had the neighbor kids help me prepare the following recipe for a recent event I had (we had lots of fun tearing up bread):

BREAD PUDDING:

3 T of currants (or raisins), 1 1/2 C of whole grain bread cubes, very firmly packed, 3 T of walnuts, coarsely chopped, 1/2 of a 10.5 oz. package of fat-reduced, firm silken tofu (about 3/4 C), crumbled, 1/2 C thawed apple juice concentrate, 1/4 C water, 1/2 t vanilla extract, 1/8 t ground nutmeg, ground cinnamon, as needed, 1. Preheat oven to 350 degrees. Mist two 15 oz. or 16 oz individual casserole dishes (or you can use a square glass baking dish I have)

2. Place currants in a heatproof bowl, and cover them with boiling water. Let them soak for 10 minutes or until softened. Then drain well.

3. Place bread, softened currants, and walnuts in a medium mixing bowl, and toss them together, set aside.

4. Place tofu, apple juice concentrate, water, vanilla, and nutmeg in food processor or blender, and process them into a smooth cream.

5. Pour the blended mixture over the bread cube mixture and mix thoroughly but gently, making sure all the bread cubes are evenly moistened but not crumbled.

6. Spoon mixture into prepare casserole dishes.Be sure to divide liquid and solid portions evenly between them. Sprinkle tops lightly with ground cinnamon.

7. Bake for 25 - 30 minutes. Serve warm, Says it yields 2 (but very big servings - consider it a decadent meal). Per serving: 376 cal, 13 gm protein, 11 gm of fat (mostly from the walnuts), 54 gm of carb. I would gather sodium would mostly come from the type of bread you use.

Sally Squires: Thanks Colorado Spring. And the raisins that are an ingredient in this pudding remind me of an item for next week's LPC email newsletter. A new study finds that raisins may be good for the gums. Pudding sounds great. Thanks.

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Arlington, Va.: My mom was recently diagnosed with a degenerative eye disease. As a stave-off measure, she was told to add kale, collard greens and spinach to her diet. I know these are generally nutritious foods, but (other than spinach, which I can handle) the only way I've seen to cook the other greens is boil, boil, boil. I want to help mom out here -- these food are totally foreign to her (she's not from a country where these greens are known foods). Do you or the chatters have any healthy or tasty cooking suggestions? Thanks a bunch!

Sally Squires: So sorry to hear about your mother's eye problem. Fresh spinach salad with slices of avocado and grapefruit and sliced red onions is one delicious way to eat spinach. I also make a sauteed spinach with pine nuts and raisins in a little olive oil (inspired by a dish at the DC and Bethesda restaurant Jaleo.) One LPCer recommended spraying Kale with a little olive oil, paprika and garlic powder and baking in the over (300 degrees or so) until crispy. Wasn't bad, but not a huge favorite in my household.

Kale, spinach and collards can also be sauteed with a little oil and some pancetta or put into stir fry. There are a ton of ways to make these really great. You may also want to look up Candy Sagon's recent and excellent piece in the Food section on spinach, now one of the most popular vegetables in the U.S. Hope that helps.

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Irving, Tex.: My best discovery so far has been the group of "natural" cheeses. A slight lactose intolerance was exaggerated to the extreme two years ago when I started following Atkins. Learned that cheddar, jack, provolone, swiss are all "safe"! Hope this helps someone else.

Sally Squires: Hope so too, although depending on one's degree of lactose intolerance may not be for everyone. Yogurt and milk that has lactase added may be other options. Thanks, Irving.

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Toronto, Ontario: Hi Sally,

My short answer to the injury question is, the water. At the beginning -- when I weighed over 300 lbs (I lost 150 remember) I had had aches and pains somewhere in my back and the doctor said to go in the tub -- but our tub was too narrow for me (!) -- so I went to a hot tub at the community centre -- but the jets hurt so I went in the warm water pool and found that moving around in the water felt good. I started doing 20 minutes a couple times a week and increaawsed the level of difficulty and time 'til I was doing over an hour almost every day- shoulder deep. I found that water is weights (pushing the water), toning (great for skin elasticity), and aerobics all at the same time. I was diagnosed as having severe osteo arthritis in my knees but the over all water exercise caused all the muscles in my legs to develop and thus help the knees- since then I have gone on the run 10k races, do Body For Life fitness running on the treadmill and pushing quite heavy weights. When I get injured on land, I always go back to the water, as I found, back ailments, shoulder, arms or legs all got better after a week in the water. You can do things in the water you can never do on land. I can't recommend the water enough. (and thanks for the book and pedometers -- I was so excited to get those today)

Sally Squires: Thanks for the tips from last week, Toronto and for your impressive weight loss and your spouse's. Very cool and inspiring. (For those LPCers wondering, I believe that Toronto was one of the winners from a previous web chat.)

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Cheese Desperation: I eat sharp cheddar cheese on triscuits - should I stop putting the cheese on to help lower my LDL cholesterol? Thanks!;

Sally Squires: Yes. Probably would be a good idea. But you could switch to nonfat cheddar. It's not the same for just eating, but isn't too bad for cooking. Sorry.

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Clinton, Md.: What is the right amount for a tip for a power lunch?

Sally Squires: Sorry Clinton. Wrong chat. Probably want to try Tom Sietsema's.

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Ellicott City, Md.: I have enjoyed your columns and chats Sally. Following information on last year's chat, I joined a Value Added Farm program in Howard County (a version of the Consumer Supported Agriculture program). Each week during the spring, summer and fall, I pick up a great assortment of fruit, vegetables, herbs and other farm products (most organic) picked that very day. The food is wonderful and I have harvested new frinds besides. Members share recipes and cooking tips. I use my "farm basket" to plan future meals. My family of 4 is eating healthier with a more variety of foods. It has also trimmed my time in the sterile commercial stores down greatly. This has provided the extra push to allow me to reach my weight loss goal of 53 pounds and keep it off (mostly) for almost a year and a half now. I regularly walk 2.5 to 3 miles and do strength training once a week. It took me over two years to change my life, but it was worth it!

Sally Squires: Very impressive Ellicot City. Those 53 pounds are awesome. Congratulations and thanks for the reminder about CSA.

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Columbia, Md.: A lot of gyms have adaptive exercise equipment that can be used during recovery or permanently as needed. Columbia Association offers a variety of machines that use only upper body or lower body assisted. They also have trainers who specialize in their use.

I recently gave my mother a gift certificate for a trainer who specializes in older women with arthritis and osteoporosis. My mother's cardiologist had told her no exercise but after speaking to the trainer and reviewing the plan he agreed. My mother really feels better now after several sessions.

Sally Squires: Great suggestion, Columbia. Thanks.

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Re: Spinach, Kale, etc.: All leafy greens are great sauteed in a smidge of olive oil with garlic.

Mix into scrambled eggs (or an omelette), mashed potatoes, pasta, risotto ...

Sally Squires: Yes, absolutely. Another delicious way to serve these healthy greens. Also on top of pasta. And in rice and in soup and.... the possibilities are limitless...Thanks!

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Evergreen, Colo.: re: comments on successful loser tips for 6-14-05

Smaller portions. It was heartening to read the Washington Post article on smaller bakery portions. This fits my new lifestyle perfectly. I don't deny myself anything, but I MUST limit the size of the treat. This doesn't feel like deprivation to me, therefore I can stick to healthier eating.

washingtonpost.com: Morsels in Miniature (Post, June 14)

Sally Squires: Absolutely key to controlling weight, losing weight and keeping weight off while injured. Thanks for the reminder.

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Arkansas: Sally,

An easy and healthy way to cook greens (Southern style) is to cook them in your crockpot with about 2 cups of water, a little olive oil, salt and turkey bacon for seasoning. (I layer the turkey bacon and the greens.) The greens will really cook down so be sure and cram them into that crockpot. Cook them all day on low and you will learn one of the great things about being from the South!;

Sally Squires: Sounds delicious! Thanks very much Arkansas. Even I could pretend to be Southern with this one.

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Rockville, Md.: Regarding adding greens to your diet. One of our favorites that the kids really like is an easy soup:

1 Can of white beans, 1 Can of kale or package frozen, Several cloves of garlic, Vegetable broth to fill a medium stockpot, Season to taste with paprika, Optional: Handful of small pasta

Heat until garlic is soft and enjoy!

Sally Squires: Another great recipe for those healthy greens. Thanks much Rockville.

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Singapore, Singapore: Hi Sally, have you heard of wild rice -- it is bottle under the brand of Hipocol and a 73-year-old person who I know very well swears it has reduced his cholesterol level.

I happen to suffer from slightly high LDL cholesterol level and my ratio of HDL/LDL is 6 ( passing is 5.5) -- I have a fairly well balanced diet and good exercise routine but my LDL never improves. So I am taking Hipocol.

Any idea how this will help?

Sally Squires: I have not heard of this particular brand, Singapore, but wild rice is an excellent food with complex carbs and some fiber. Whether it can lower cholesterol, I'm not sure. But it's healthy for other reasons. Do check out the links above in this chat for more on cholesterol tips. Thanks for weighing in from so far away today.

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Marmaris, Turkey: Hi Sally, When one can't exercise or walk to keep fit we all know how important it is to eat healthily -- I know snacks are great for the ego but I am really into steaming all the great summer vegetable and serving them with olive oil vinagrette. In very hot climates nothing is more refreshing than cold dishes. I have been steaming my veggies for about a month now and my husband can't believe how delicious a simple veg like broccoli tastes. All the best and keep up the great work-looking forward to reading the rest tomorrow.

Sally Squires: Steaming is an often overlooked cooking method. I just saw a new, small oven that steams all kinds of foods without mixing flavors. And of course, you can just do the oldfashioned steaming in a pot. So thanks for the reminder.

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Sally Squires: Thanks to all. What an amazing chat today, filled with a lot of inspiration and yes, a lot of sidelined LPCers who I hope will soon be telling their own inspiring tales of recovery.

You made my job very hard today in picking winners. They are: New York (both of 'em); Penn Q; Dupont (who found a kindred spirit in Penn Q); Silver Spring for the grilled peaches and Arkansas (who helped make us all Southern.)

Thanks to all. You can't possibly know how inspired and moved I am by all of you. You make my job easy. Until next week, eat smart and move more with the Lean Plate Club!

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Sally Squires: P.S. Okay, I got carried away there. Winners, please send me your snail mail addresses to leanplateclub@washpost.com

Now, let's go out there and move it for all those who can't this week but wish they could.

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