Nutrition and Health
Sally Squires
Washington Post Health and Nutrition Writer
Tuesday, June 28, 2005
1:00 PM
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).
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A transcript follows .
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Sally Squires: Welcome to the Lean Plate Club. We've got a lot to dish out today. The Lean Plate Club email newsletters should be in your in-box right now. If you'd like to subscribe to this free weekly service, just log onto www.leanplateclub.com and you'll be an easy click away from subscribing. (If you've subscribed and don't receive your copy, please let me know at leanplateclub@washpost.com.)
The prizes today are:
Chi Running: A Revolutionary Approach to Effortless, Injury-Free Running by Danny Dreye with Katherine Dreyer (Fireside)
Cook Your Way to the Life You Want by Christina Pirello (HP Books)
Get Off Your Ass by Marty Tuley (Basic Health)
The Complete Diabetes Prevention Plan: A Guide to Understanding the Emerging Epidemic of Prediabetes and hlating Its Progression to Diabetes by Sandra Woodruff, MS, RD and Christopher Saudek, MD (Avery)
Here's the deal. Inspire us. Inform us. Share healthy recipes (and give credit where credit is due, of course!) Aid another Lean Plate Club member on this web chat and one of these volumes could be yours.
Winners are announced at the end of each web chat. And in making this offering we are not endorsing any book, weight loss program or exercise regimen .It's merely a way for you to stay informed about all the resources available as you work to achieve a healthier weight.
Now on to the chat!
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Washington, D.C.: Hi Sally! I'm hoping you or one of the readers can help me. Is it possible to buy a watermelon WITH seeds anymore? I guess the industry decided seeds are a nuisance, but I just prefer my watermelon that way. Farmers markets, maybe?
Thanks!
Sally Squires: Yes indeed. Water melon is available with seeds. I've found them at Safeway. I suspect that Giant and other large grocery chains have them too. You could ask, or check out the slices of watermelon usually also available and wrapped in plastic. That will tell you for sure if they have seeds. Other suggestions out there?
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Greenbelt, Md.: I read about Keitz on Sunday. I am really sorry for him. I can't judge him for what he has become. I am not fat, but could lose a few lbs, but it's sooooooooooooo hard to do -- I eat when I feel like it! Lucky for me, I love healthy good food even though I love wonderful desserts as well. I am also lucky that I am not obsessed about my weight. I am happy and feel good about myself. I hope Keitz will get there one day, SOON.
Sally Squires: Thanks Greenbelt. For those who may be wondering, in today's LPC e-mail newsletter there's a link to a very compelling story about a man who weighed more than 700 pounds and is still bedridden as he tries to get back to a weight that will allow him to stand. A lot of other LPCers have comments coming on this story.
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Omaha, Neb.: Keitz is a lesson for all of us. I feel so compassionate for him, but he could be everyone of us. Mainly because the article stated he steadily gained weight. Daily habits are why it's so easy to let those extra calories creep into our life, one bite at a time. I think if he has lost 150+ pounds he can lose more, but it will take sticking to a healthy lifestyle one bite at a time. He's on the right road, and hopefully his girlfriend will help him get to his destination ..."to walk in the park again."
washingtonpost.com: Big as Life (Post, June 26)
Sally Squires: It was quite an eye-opener about what people who are morbidly obese face, wasn't it. I wish him well with his efforts too. Thanks.
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Baltimore, Md.: I'm overwhelmed with emotions after reading the story about John Keitz. I think the repeated dieting is a big part of why he got bigger and bigger. Studies have shown that yo-yo dieting only leads to eventual weight gain. I do wish, though, that someone would work with him to help him to feel his hunger again. Real hunger, not bored hunger, or angry hunger, or sad hunger. If he was able to get back to a place where food is just physical nourishment, I think he could learn to make better food choices. I wish him and his wife the best.
washingtonpost.com: Big as Life (Post, June 26)
Sally Squires: It was an overwhelming piece and a sober reminder of how out of control things can get for some people. Hopefully, he will continue to improve.
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Arlington, Va.: What struck me most about Keitz's story was this: "Since Keitz was 18 and 250 pounds, he has gained 375 pounds, or 1,312,500 calories. That's 62,500 calories per year, or 171 per day. Just 171 calories a day?" Guess what? Each and every one of us could get to several hundred pounds by consuming 171 calories over our daily expenditure per day. I imagine people suffering from depression would have it especially rough, since depression often saps you of motivation to move your body -- and often leads to overeating. My thoughts and prayers are with Keitz, for he has a tough road ahead.
Sally Squires: Yes, I figured that number might resonate with a lot of people. Just an extra 100 calories per day can add up to a 10 pound gain per year. Of course, most people pull themselves back before reaching the weight gain that Keitz has experienced but it is a good reminder of why it's important to pay attention to your body, what you eat and how you move every day. Thanks.
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North Miami Beach, Fla.: I track my food intake and exercise through FitDay , it's an excellent Web site and very informative. It even has a diary for you to write whatever you want to. I highly recommend this.
Thanks.
Sally Squires: It is an excellent web site, North Miami, and one mentioned fairly often on this web chat. We just didn't have space to review more than three today, but hope to dig deeper into fitday.com and other on-line or downloadable programs in the future. Thanks for the feedback.
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New York, N.Y.: I keep track of my calories consumed and expended on http://www.calorie-count.com/ . The free site allows you to track your weight, calories, and exercise -- so easy! I end up eating less on the days that I'm diligent about it (which I should be more often!), because I don't want to log in every single bite of food ...
Sally Squires: That's a new one to add the growing list. Thanks very much New York.
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Washington, D.C.: I am a big fan of Nutritiondata.com . I found it last winter by searching on line for a simple calorie counter, never realizing the wealth of interactive information that is available--and this was a few months before the USDA issued MyPyramid.
Nutritiondata.com is authoritative, because all entries are USDA data. Ron Johnson, who runs it, is very responsive to questions and gives good explanations for how the web site works (it is a bit clunky). I build recipes with it all the time.
I have also joined SparkPeople.com , which has a $2/week subscription, because I also wanted something more motivational. It has a nutrition tracker, exercise tracker and "other goals" tracker that are fairly easy to use and show you your progress in line graphs over days, weeks, and months. It also has message boards monitored by its "resident experts," a dietitian and various personal trainers and exercise gurus. It's not perfect, but I've become committed to "Sparking," that is, tracking what I eat every day using its software, and then picking and choosing among its other offerings.
The combination of Nutritiondata.com for accurate information and recipe building and SparkPeople.com for daily food entries and a bit of hand-holding (besides what I get from LPCers) is working for me. I've lost almost 16 pounds since March and am working on another 12.
Sally Squires: Nutrition Data's pyramid is a great way to see where your current food choices fall and the feature that offers better ones is a great aid. I haven't tried Spark People but a colleague uses it and likes it very much. When we review the paying sites, I'm sure we'll get around to that one too. Thanks for mentioning it in the meantime.
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McPherson Square, D.C.: This is more of a comment than anything -- but I have been thinking about something that was said last week. Someone said they shut off their hot water to motivate getting up and going to the gym in the morning (as the only way to get a hot shower). Someone else commented that this was not "realistic" -- and I wanted to say something about that.
I thought the comment was pretty rude -- I obviously don't know if that person has ever dealt with weight problems, but I would assume their comment would have been different if they had. I know from experience that you have to do whatever works in the moment -- baby steps -- if that means shutting off the water so you have to go to the gym to shower, then that's that, and it achieves a goal. After awhile, hopefully going to the gym in the morning becomes second nature, but it's tough to make drastic changes like that all at once without looking back. I think the person should be commended for wanting to make changes in their lifestyle -- and finding ways to actually make them!
Sally Squires: Hey McPherson: I don't know if the comment was rude, but I agree that what matters is finding something that works for you. So for the LPCer who is hitting the shower at the gym, that's the right motivation. I've been talking to Successful Loser--Lean Plate Club members who have lost significant amounts of weight and kept it off long term. The message that comes through loud and clear is that everyone has to find what works best for them. In short, what they give live with for the long term. They're also good at trying new things when a habit no longer works. Thanks.
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Fort Lauderdale, Fla.: For me the answer to staying lean and fit is proper eating and leading an active life. It's that simple! You rarely see overweight letter carriers, telephone linemen, delivery people or tour guides. If you're an office worker then find an hour a day to be vigorously active, instead of enjoying 'happy hour' in a pub after work. You were probably a lot more active when you were covering sports for The Post, instead of doing what you do now. 40 years ago a doctor told me a good weight to maintain for life is what I weighed in my 20s, and so I do. Reading about proper nutrition and even attending an occasional lecture is a good thing, too. Last week I attended a hospital lecture on "10 Super Foods to Have in Your Diet" and now I make sure those 10 foods are around more often! Herbert Spencer said "The preservation of health is a duty. Few seem conscious that there is such a thing as physical morality."
Best Wishes.
Sally Squires: Great food for thought, Ft. Lauderdale (except for the part about my covering sports. I think you might be thinking of Sally Jenkins, although I have contributed to the sports section from time to time on health matters. The most interesting was covering Mike Tyson's infamous fight against Evander Holyfield.) But I digress. Yes, a maintaining a healthy weight does come down to those healthy habits. Couldn't agree more. Thanks.
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Baltimore, Md.: I agree online food diaries are great and I do really well with them during the day, however I struggle after work. I work on a computer all day and after work, the last thing i want to look at is the computer screen. Any suggestions on how to deal with food entry after work?
Thanks!
Sally Squires: You might want to go low-tech for your evening meal Baltimore and then add that to your list the next day. Or you might plan your food for the evening ahead of time, record it and then make any adjustments the next day. This may not work, however, if you tend to be a night-time nosher. In that case, better record as you go. Let us know how it works out. Thanks.
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Marietta, Ohio: 171 extra calories a day is nothing! You are so right, we could easily all just start gaining and end up in trouble. I try to negate some of those extra calories with time on the treadmill or elliptical, but extra calories easily pile on the weight.
Sally Squires: Yep. Sure could And that extra 171 calories is about the amount in a skim latte, which is really sobering...Thanks, Marietta.
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Rockville, Md.: Anyone know of a good, easy recipe for Paella. Want to impress a friend this weekend.
Sally Squires: Hey Rockville, I just spoke with Eating Well magazine. They've got a healthy paella recipe that they are going to e-mail specially to us for the Lean Plate Club. We'll post on the web chat as soon as we recieve it. Thanks again to the folks at Eating Well magazine for doing this.
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San Antonio, Tex.: I used to love croutons, but have discovered the use of toasted nuts or seeds satisfies that craving for crunch in salads with even more flavor and nutrition. My favorites are pumpkin seeds (either plain or slightly salted) roasted in a cast iron skillet while I'm making a salad. Sunflower seeds are another favorite.
Sally Squires: That's a great idea, San Antonio. Both are sources of healthy fat. You might also like sesame seeds. I'm a fan of slivered almonds. Two teaspoons goes a long way for flavor and only has about 35 calories.
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Denver, Colo.: Speaking of extra calories ... I usually have only water with lunch, yesterday decided to have cranberry juice for a change. Grabbed a bottle without really looking at the nutrition info (140 calories, didn't seem too bad). Wasn't until I sat down to eat that I noticed the bottle (a now-typical size) contained TWO servings. Right there was an extra 280 calories. By the way, have become a big Fage yogurt fan.
Sally Squires: That's one reason why the latest Dietary Guidelines committee advised limiting fruit juice and getting most of your fruit servings, from, well, the fruit itself. You might be interested the growing number of straight juice, no added sweeteners. It's tart, but is a great mixer with seltzer or sparkling water and lime or lemon. I've found cranberry, blueberry, cherry, grape and pomegrante. By the way, how come you're skipping lunch?
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San Antonio, Tex.: Keitz story just breaks your heart. I think my overwhelming response was "There but for the grace of God ... " The 171 calorie number hit strangely close to home. A couple of days ago, I sampled a Fruit and Walnut salad that my daughter had picked up at McDonald's. It was delicious, but when I checked the nutrition it was 310 calories with 13 grams of fat. I decided to make one at home using fat-free yogurt and "sugaring" the walnuts with Splenda. It was wonderful, ready in 10 minutes at 144 calories and 5.2 grams of fat. The difference? 166 calories, so close to that 171. It is so easy to let extras creep in if I don't record what I eat. And it would be so easy to see that 10 or 16 or 17 lbs per year pile on. Or rather pile back on.
Sally Squires: Well said, San Antonio. And it's wonderful to make salads and other food at home. On the other hand, when traveling this summer, that fruit and walnut salad or the other healthier fare now offered at a growing number of fast food restaurants is still a pretty good thing. (And still often less than the standard fare.) It's all a matter of finding the right balance. Thanks again for the thoughts and suggestions.
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Washington, D.C.: When I'm short on time or away from home, I just write down what I eat and enter it later. It's important to do it soon after eating, before you forget what you ate--or how much.
I used an 8 1/2 by 11 sheet divided into squares during a recent beach vacation. Once I got into the habit of keeping track, it became kind of compelling. And nutritional software that shows you visually how you're doing with fat, carbs, protein, etc. is very motivating.
Sally Squires: It is, isn't it? I was struck once by a brief item in our Sunday magazine about a very health weight WW leader, who still records her food. The reason? She realizes that she is apt to forget what she's eaten and lose track. Not everyone has that problem of course, but I count myself in the group that needs to be vigilant. Thanks.
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Gaithersburg, Md.: I know that 171 calories a day seems to be a just a trifle, and that any of us could eat that much extra per day, and get really huge. But think for a minute:
As you get heavier, even if you're sedentary, it takes more calories to maintain that weight. When I was at my heaviest, about 220, I ate roughly enough calories to keep me at that weight, and no more . . . unconsciously and (apparently) effortlessly.
Dr. Nick Yphantides, the physician who once weighed 467 pounds, admits that at his heaviest, he was eating about 5600 calories a day.
Very few of us are going to eat nearly that much. Most of us are used to eating a given volume of food a day. If we eat calorie-dense food, AND we don't get much activity, we're going to gain weight, and most of us will stabilize at a higher weight, rather than keep gaining ad infinitum.
The real key to weight loss is activity AND proper nutrition, including "volume" (low caloric density) eating, as Sally has written about previously.
I feel very badly for John Keitz. However, it's clear to me from reading the piece -- and from viewing the Post's photos of Keitz, which included m and ms and pastries -- that at some point, he has to get a handle on healthy foods and portion control. He still loves tons of fried foods -- while this is not wrong, he is clearly was, and maybe still is, a huge volume eater, whether by habit or as the result of some genetic malfunction. He is an extreme example, and most folks are not going to come close to approaching his predicament.
Sally Squires: Yes, I wondered after reading the article if Keitz and his wife are getting any nutritional counselling. And clearly, this is a very, very extreme case of morbid obesity. He's also lost 156 pounds while lying in bed, so hopefully with more structured help, he'll do better and regain the ability to sit and walk. Thanks for your message.
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Denver, Colo. again: I don't skip lunch. It's just that I don't usually drink anything other than water with it, so never really paid attention to the calories in flavored beverages other than soda. I don't drink soda (I knew that was bad), but it hadn't occurred to me that fruit juice would be as well.
Sally Squires: Thanks for clarifying and for the reminder of how concentrated in calories fruit juice can be. Tomato juice and V-8 are usually less, running about 35 calories per six ounces. So that can be another option too.
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Arlington, Va.: What's better: 30 minutes on the elliptical trainer or 30 minutes on the treadmill? I looked at caloriesperhour.com and there is no listing for the elliptical. Any thoughts? Also, when I train on the treadmill, I alternate walking fast and jogging. On the elliptical, I keep a consistent pace. For fat burning, is either way better? Thanks Sally!
Sally Squires: Oddly enough Arlington, the elliptical trainer folks have not made their calorie burning numbers readily available. I was surprised when I discovered this doing a profile of the guy who runs caloriesperhour.com
Anyway, you'll inspire me to see what I can find out from exercise physiologists. I suspect that numbers will be in the range of a stair climber, but will try to find out more. Anybody else out there have a lead on this?
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Rockville, Md.: Oh, I just entered the post about insulin resistance. The food diary I have been using is http://www.myfooddiary.com/.
Sally Squires: Sorry to hear that Rockville, but it's great that you're taking steps to change it. And do take heart in the fact that the Diabetes Prevention Trial found that people in the same boat as you are did quite well with losing about 7 to 10 percent of their body weight. For those interested in myfooddiary.com, it is one of the sites that charges for use. As I recall, about $9 per month, the last time I checked them out. Nutridiary allows you to keep a journal for free. Good luck with your efforts. Keep us apprised of your efforts. Thanks.
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Paella Recipe: This is from Chef Jose Andres of JALEO, who Kim O'Donnell had on her chat, this paella is awesome! The key is ARBORIO rice!
INGREDIENTS: Approximately 6 ounces squid, Approximately 12 shrimp (depending on size), peeled and chopped, 4 ounces monkfish, 1 pound mussels, 4 cups water, olive oil, 2 cloves garlic, chopped, Approximately 9 ounces grated fresh tomato or tomato puree, depending on time of year, 1 bay leaf ,1/4-1/2 tsp. saffron, 1/2 cup white wine, Kosher or coarse salt, 1 pound (2 cups rice)
METHOD: Make stock with mussels. Boil water and add mussels (in batches, if necessary) to boiling water for 10-15 seconds. Remove with a slotted spoon and place in a bowl. When cool, take mussels out of their shells and discard shells. Mussels will continue to release water, which you can add to your pot of mussel stock. Keep stock on the stove, at a simmer. Rinse squid under water and dry with a towel. You will notice a clear, tough, plastic-like tendon running along the side of each piece. Remove with a knife. Cut pieces into triangles and set aside. Prepare shrimp (cutting into smaller pieces, if necessary), monkfish (slice into smaller pieces) and set aside. Heat up the paella pan and add olive oil. When pan is hot, add squid to saute about 2 minutes, before adding shrimp and monkfish. When shrimp becomes opaque and pink in color, remove all seafood from pan and set aside. Add more oil and cook garlic, until, as Andres says, "they dance." (When heated, the garlic moves around the pan in the bubbling oil.) Add tomato and let it cook for at least five minutes, until the color has transformed from red to a more golden, orange-brown shade. Add bay leaf and saffron. Then add white wine. Return all seafood, except the mussels, to the pan. Add stock. Bring up to a boil. Salt well. You want the mixture to be slightly salty. This is your last chance to add salt before the rice is added. Add rice and set timer for 14 minutes. For the first four minutes, you may stir gently. After this point, NO MORE STIRRING OR TOUCHING. Otherwise, you will have a gummy rice concoction. (This is also why you can not add salt at this stage.) Add mussels and let them rest on top. Reduce heat rather than add more liquid if you find the paella absorbing liquid too rapidly. The end result should be on the dry side, by the way. Turn off heat and let sit for at least five minutes. Serve immediately.
Sally Squires: Thanks very much! We'll also post that Eating Well recipe as soon as it arrives.
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McLean, Va.: I read the article on the man who weighs over 600 pounds. Frankly, I was appalled. I have also struggled with my weight all my life, from adolescence on. But I NEVER let myself get that far. What kind of parents let their kids get that fat (100 pounds in 1st grade, if I recall correctly)? That is terrible -- criminal almost.
What upset me the most was that although he let himself lose control to the point that he cannot walk, we the taxpayers are footing the bill for his rehab and even to pay his rent, etc. When is the government going to learn that prevention is better than cure? When will insurance companies pay for weight loss programs without the person being morbidly obese? How can we as a society let this go on? Something needs to be done now so that those of us who seek help for our weight problems don't have to bear the financial burden later on.
Sorry if that sounds insensitive, but someone should have stopped him a long time ago. Smoking is addictive, drugs are addictive and we spend millions convincing people not to start. But getting that obese means there was shared responsibility.
Sally Squires: Clearly, this is a very extreme case. But you're right to point out that there are strong prevention efforts towards other addictions and based on the amount of interest in rising health care costs, I suspect that we will continue to see a growing drum beat to prevent obesity. Even so, just as there are still people who get into trouble with cigarettes, drugs and alcohol, I suspect that there will still always be a few who have extreme problems with weight. Thanks for "weighing in" on the topic, McLean.
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Cincinnati, Ohio: I sent this via email not realizing you were currently online! Here is my question: Hi Sally,
I recently had a cortisone shot in my neck to help alleviate pain from two ruptured discs pinching a nerve.
I wasn't prepared for the side effect of weight gain from steroids! In 16 days I've gained 11 pounds. I have also discovered that trycyclic antidepressants can cause one to gain weight. I have been struggling to lose a mere 20 pounds for 9 months only to discover that my efforts have probably been affected by drugs!
Has anyone else experienced this and how can one overcome it? I walk for an hour 3-4 times during the work week and I carefully monitor my diet already.
Thanks!
Sally Squires: So sorry to hear about your health problems. And having experienced a much less severe back problem myself recently, you have great sympathy for your disk problem.
Yes, steroids can cause weight gain as can antidepressants. You might pick up Robert Hedaya's book on antidepressants, which is filled with a lot of info. There are antidepressants that are not associated with as much weight gain, but you'll need to discuss this with your doctor.
And it may help to know that I interview an LPCer yesterday who went through similar back problems, including surgery, and still with careful attention to food intake, managed to actually reach her goal weight. So you don't have to gain on steroids, but also know that the weight will likely come off when you stop the steroids too. Good luck and hope you feel better very soon.
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washingtonpost.com:
Shrimp and Vegetable Paella, From The Essential EatingWell Cookbook (The Countryman Press, 2004)
Prep time: 30 minutes | Start to finish: 1 hour 5 minutes | To make ahead: Prepare through step 1; cover and refrigerate for up to 8 hours. Reheat before proceeding. | Ease of preparation: moderate
This easy one-dish meal, made from supermarket ingredients, has a fair amount of flexibility. The shrimp can be small, medium or large, as long as they feel and look fresh. If red peppers are too dear, use all green and garnish the rice with roasted peppers from a jar.
4 teaspoons extra-virgin olive oil, divided, 1/2 pound medium shrimp (30-40 per pound), peeled and patted dry, 1 large Bermuda or Spanish onion, quartered and thinly sliced, 1 large red bell pepper, thinly sliced, 1 large green bell pepper, thinly sliced, 1-2 teaspoons minced seeded jalape~0epper, 4 large tomatoes, peeled, seeded and chopped, 1 medium zucchini, diced, 2 cloves garlic, minced ,1 tablespoon chopped fresh thyme or 1 teaspoon dried, 1 1/2 teaspoons paprika, Salt and freshly ground pepper to taste, 1 1/4 cups medium-grain white rice, preferably arborio, 2 cups reduced-sodium chicken broth, 2 tablespoons finely chopped fresh parsley for garnish, 1 lemon, cut in wedges, for garnish
1. Heat 2 teaspoons oil in a 12-inch-wide, deep, heavy skillet over medium-high heat. Add shrimp and sautCntil barely pink, 1 to 2 minutes. Transfer to a plate, cover and set aside in the refrigerator.
2. Add the remaining 2 teaspoons oil to the skillet and add onion, bell peppers and jalape~ Reduce the heat to medium and cook, stirring often, until the vegetables are tender, about 10 minutes. Add tomatoes, zucchini, garlic, thyme and paprika. Season lightly with salt and pepper and simmer, covered, for 10 minutes.
3. Add rice and stir to coat well with the tomato mixture. Add broth and bring to a boil. Reduce the heat to low and simmer, covered, for 20 to 25 minutes, or until the rice is almost tender.
4. Add the reserved shrimp to the paella and simmer for 5 minutes more. Taste and adjust seasonings. Garnish with parsley and lemon wedges and serve hot.
Makes 5 servings. Per serving: 328 calories; 5 g fat (1 g sat, 3 g mono); 69 mg cholesterol; 54 g carbohydrate; 17 g protein; 4 g fiber; 361 mg sodium.
Nutrition bonus: 118 mg vitamin c (200 percent dv), 80 percent dv vitamin a, 830 mg potassium (42 percent dv), 164 mcg folate (41% dv), 5 mg iron (25% dv), 18% dv fiber.
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Southwest Washington, D.C.: Hi Sally -- Just came back from the USDA farmers market. So many beautiful healthful fruits today -- raspberries, blueberries, strawberries, nectarines, currants, apricots. I keep a large container of plain yogurt in my refrigerator at work and mix it with fruit for a mid-morning snack. yummy!
Sally Squires: Great reminder of all the wonderful food out there to eat. Thanks! Also, look for the paella recipe from Eating Well magazine which has just arrived, our producer tells me.
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Toronto, Canada: A comment:
I find Diet and Exercise Assistant which I have on my Palm PDA indispensible.
Using Web based tools is not very hepful because it only allows you to enter the data when you are at your computer.
With a PDA you can enter data at the meal time or after exercising, Diet and Exercise Assistant gives you a running total of calories available based on your height/weight and weight goals. It gives info on BMI and charts weight and other parameters such as Protein, Carbs allowing you to ensure that your diet is balanced.
While I like Diet and Exercise Assistant it is not the only PDA program available.
Sally Squires: Thanks very much Toronto. One more to add to the list of these useful programs that will crunch the numbers for you. Is this one free or do you have to lay out some cash? And can you tell us where we can get it?
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Toronto, Ontario: I track my measurements for free on
I can compare different periods and see how many inches I have lost- Unfortunately I did not start from the beginning Nu for over a year now.
I also am a
member and for free as well track my activity and win awards for it. I actually run a group from the Cdn WW site and we have a daily thread and I put in the groups activities- I think now 253 ww members joined my group since Jan4/04 and on a daily basis as many as 36 log their activity (some have come and gone) But I can go on that site and see exactly what activity I was doing on a specific date years before- so it is interesting.
Of course as a WW member I was on etools and paid to log food pts and activity there I think people can do something similar on http://www.fitday.com/
Sally Squires: That sounds great, Toronto. And yes, the President's Challenge is a great motivator for more physical activity. By the way, tomorrow morning, the chairman of the President's Challenge, Lynn Swann, will be hosting a web chat on this very site. Thanks.
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elliptical vs treadmill: I work out with a trainer 3X per week. I do cardio on my own using my home treadmill on 3 of the days I'm not with him. At the gym he "makes" me do a high intensity workout on the elliptical. I hate it but it works. He tells me the whole point is getting out of my comfort zone. I can speak but not easily. And intervals are key too. I've lost 12 pounds in 3 months and built some good muscle. Don't worry about the calorie count, use your breathing and energy output as the best gauge.
Sally Squires: Excellent points. Sounds like you've got a great trainer. And congratulations on those 12 pounds. Very impressive. Thanks.
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Dallas, Tex.: How do I log food and activity? One word: FITDAY!!!! Free online tool at http://www.fitday.com/ . I actually bought the download version too. Another good, very simple online tool is at fatburn.com .
Sally Squires: Another vote for fitday.com and thanks very much for the other site. Another good one to add to the growing list of resources.
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Waterford, Va.: Hi Sally, I'm glad you mentioned Nutritiondata.com , I've been using it for about a year to keep track of how many calories I'm consuming. With some practice, I'm able to figure out the calories of most things in my head now. My fiance and I just graduated from college, and we are getting married in September. Over the last year, I've lost 20 pounds and she has lost about 10 pounds by counting calories, and eating out just once a week (it's impossible to count calories when you don't know how much butter and oil the restaurant is putting in your food). We're just about back to our pre-college weights! Thanks for the great chats and column.
Sally Squires: You're quite welcome, Waterford. Congratulations on those combined 30 pounds--not to mention your upcoming nuptials and college graduation. Wow. Those are a lot of life events.
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Marietta, Ohio: I keep track on a Weight Watchers tracker on the site. Yes, you pay for it. You could also do it on a piece of paper, but the bottom line is, if I keep track (even if I am over eating) I lose weight. It becomes very apparent how quickly those calories add up. Thanks for all the links to free ways to do this.
Sally Squires: You're welcome. And for those who want it, I have three free spreadsheets for tracking WW points. If you want a copy, zip me an e-mail to leanplateclub@washpost.com. They're not a substitute for the WW program but will track numbers for you and were given to me by two LPCers. (Please put spreadsheet in the subject line for faster return.)
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Northern Va., Va.: I have to agree with Gaithersburg. It seems that while everyone feels compassion for Keitz, they are missing the point. He has gotten to where he is by making some very poor choices. Perhaps neither he nor his wife have the nutrition education to eat a more healthy diet but somewhere they have to be accountable for their part in their own weight gain. He has lost 150+ pounds because his diet is being managed by professionals but he dreams of cooking a huge feast when he loses weight and can out of bed again, doesn't sound like he's taking responsibility for changing anything once he's on his own.
The thing that really bothers me though, is that Medicaid and Medicare are paying for his stay at a nursing home that he is in because of choices he made and a lifestyle he chose. Meanwhile there are many folks, a lot of whom are elderly themselves, who are caring for spouses or other family members with Alzheimers and other debilitating diseases at home because Medicare won't cover their hospitalization.
Sally Squires: You make an excellent point. But we also pay for care for people who have gotten lung cancer or emphysema because they smoked. Obviously, it would be best never to get to any of these points. And you're absolutely right that he bears the responsibility. But at this point, he just needs help--and to find his own motivation of course.
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Southern Maryland: For Cincinnati, Ohio, re: weight gain and antidepressants -- I was on Zoloft and gained 60 pounds. Nothing is more depressing than packing on 60 pounds when you don't eat that much. I've switched to another antidepressant, but the 60 pounds haven't budged.
Any hints on how an overweight menopausal woman can exercise with hot flashes and 90 degree heat?
Sally Squires: There's always a new challenge isn't there? Water aerobics are one way to workout in this heat, although of course, you need to have access to a pool. Sorry to hear about those 60 pounds, but hang in there. If there's one thing that LPCers demonstrate week after week, it's that you can do this no matter what your age, your starting point or your other medical ailments. You can achieve a healthier weight. Let us know how it goes.
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Erie, Pa.: I do a lot of recipe analysis, and love all the breakdowns available on the NutritionData site. Their information is actually based on the USDA site, which is also helpful, and a little simpler to use. The address to that one is http://www.nal.usda.gov/fnic/foodcomp/search/
Sally Squires: Another vote for nutritiondata.com. And let me echo the value of that USDA web site. I have it bookmarked and use it daily for a variety of things professionally and personally. Your tax dollars at work!
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Tech logging tools : I have tried using tech tools, which are particularly helpful because they do the calorie and other nutri-info counting fo ryou. However, I find a fair number of these programs fall flat b/c, while they have all teh fast food and brands of chip, they do not have the calories of a fair number of non pre-packaged foods in my diet. Do you know of any broader-ranging counter or book? Thanks.
Sally Squires: You might try www.calorieking.com, which also publishes a book and has some free downloads at its website (and some that you'll have to pay for.) The University of Pennsylvania is one academic center that relies on calorieking for patients, so it's well regarded. Thanks.
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washingtonpost.com:
Rosa's Seafood Paella (Paella de Rosa)
Recipe by Jeff Koehler, from the Spring 2004 issue of EatingWell, the Magazine of Food and Health
Prep time: 1 1/4 hours | Start to finish: 1 hour 25 minutes
Ease of preparation: Moderate
3 1/4 cups water, 1 bay leaf, 1/2 teaspoon salt, or to taste, 1/2 pound clams, scrubbed, 1/4 pound mussels, scrubbed and debearded, 2 tablespoons extra-virgin olive oil, 1/2 pound squid, cleaned, cut into 1-by-2-inch pieces, 1 pound large shrimp (about 16), 1 medium onion, chopped (1 1/2 cups), 1 medium green bell pepper, seeded and diced, 3 cloves garlic, minced, 2 large ripe tomatoes, peeled, seeded and diced (2 cups), 1 14 1/2-ounce can reduced-sodium chicken broth, 1/2 teaspoon saffron threads, crumbled, 2 cups short -- or medium-grain white rice (see Note), 1/2 cup frozen peas, rinsed under warm water to thaw, Freshly ground pepper to taste, Lemon wedges for serving
1. Combine water, bay leaf and salt in a Dutch oven or deep sautC!n; bring to a boil. Add clams and reduce heat to low. Cover and cook until the clams open, about 5 minutes. (Discard any clams that do not open.) Transfer clams and cooking liquid to a bowl and set aside.
2. Place 1 inch water in the Dutch oven and bring to a boil. Add mussels, cover and cook until they open, about 5 minutes. (Discard any mussels that do not open.) Drain mussels (discard liquid) and set aside.
3. Heat oil in a large skillet or 13-inch (34-centimeter) paella pan over medium-high heat. Add squid and cook, turning from time to time, until opaque, about 3 minutes. Using a slotted spoon, transfer squid to a plate and set aside. Add shrimp to the pan and cook, turning from time to time, just until firm and pink, 2 to 3 minutes. Transfer to the plate with the squid.
4. Add onion to the pan and cook over medium heat, stirring occasionally, until translucent, 3 to 5 minutes. Add bell pepper and garlic; cook, stirring occasionally, until softened, 3 to 5 minutes. Add tomatoes and cook, stirring occasionally, until a sauce starts to form, about 10 minutes.
5. Drain the reserved clams and measure the liquid; if necessary, add enough water to make 31?4 cups. Add the clam liquid, chicken broth and saffron to the pan; bring to a simmer. Sprinkle in rice and stir well. Reduce heat to low and simmer, uncovered, gently moving rice around several times, until the rice is tender but still has a little bite to it, about 20 minutes.
6. Gently stir peas and the reserved squid and shrimp into the paella. Season with pepper. Remove from the heat. Cover with a clean kitchen towel and let stand for 5 minutes. Meanwhile, remove the clams' upper shells. Arrange the clams and reserved mussels decoratively on the paella. Serve with lemon wedges.
Makes 8 servings, 1 1/4 cups each. per serving: 368 calories; 6 g total fat (1 g sat, 3 g mono); 166 mg cholesterol; 50 g carbohydrate; 27 g protein; 3 g fiber; 435 mg sodium.
Ingredient note: Short-grain rice produces a paella with a slightly creamy consistency. If possible use Valencia rice from Spain; otherwise use Italian arborio rice.
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Elliptical question: While at the gym, my elliptical tells me that at 30 minutes on level 14, as a 137 lb person, I burn between 475-500 calories. Hooray!! But then someone told me that cardio equipment is callibrated for men ... is there a difference?? All I know is that 500 calorie burn makes me feel way better about myself!!
Sally Squires: As it should! Bottom line isn't the bottom line on machines, calories or the bathroom scale, but how you feel, look and move. Do the healthy habits--as you are doing--and the rest will take of itself. Thanks!
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Gaithersburg, Md.: I actually have no problems with Medicare and Medicaid paying for Mr. Keitz's care. At this point, he really does need help. What I was trying to way was two things:
1. Don't worry about ending up like Mr. Keitz just because you may eat 171 extra calories a day. That's unlikely. All the same, 171 extra calories a day will put some additional weight on you, so it does pay to be aware of how much you eat.
2. Mr. Keitz needs more help than just PT and weight loss ... he needs to learn how to eat properly (as does his wife), hopefully in a way that, should he ever get down to a manageable weight, he can still occasionally enjoy the fried foods he so loves.
Heart disease and some cancers are at least partly the result of lifestyle. Should we boot everyone out of the hospital who had a hand in creating their ill health? There'd be a lot of folks on the street, and not many in the hospitals.
Sally Squires: Thanks for the additional feedback, Gaithersburg.
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New Carrollton, Md.: I'm a total failure at keeping any kind of journal, but I'm going to try some of the sites you and the other LPCer's have suggested that I haven't tried before.
Meanwhile, on the good news front:
Picked up a brand new breadmaker for a song at a rummage sale. It does all the work and I get rich, whole-grain, no-preservatives, low-sugar, low-salt loaves that I can cut as thin as I like!
Foodway has opened near us with the best assortment of fresh fish I've seen in years. They'll clean and filet, the prices are excellent and the fish ... Mmmmmm good! We've been enjoying mackerel, bluefish, black bass and the like.
Not usually a red sauce fan, but Francesco Rinaldi's 'Dolce' varieties could lure me away from Alfredo for good. And Barilla's Pasta Plus has lots of fiber and Omega-3, tastes terrific and, while a little expensive for pasta, is truly cheap compared to many other foods!
Sally Squires: Great tips, New Carrollton. Sounds like you're getting in a wonderful groove. Congratulations!
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Washington, D.C.: Hmm ... So I have been wondering about the calculation stating that you only need 171 additional calories each day to gain 375 pounds. The author calculated 375-3500=1,312,500. However, the author failed to take into account that fat uses calories. 375 pounds of fat actually USES calories. The 171 extra calories each day leading to 375 lb weight gain is inacurate and scary to many people.
Sally Squires: Actually, as I recall it was an expert who did those calculations, not the author of the piece. And sure, fat cells aren't the inert things that had once been thought. But...gradually having a calorie surplus, even a small one, will lead to eventual weight gain. And as we age, most people lose muscle mass and thus have a slightly lower metabolism. So it can become easier to gain weight and increase percent body fat. Again, there are a lot of factors that lead to this very unusual and extreme case. But there are important take home messages for all of us.
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Colorado Springs, Colo.: I don't use the treadmill, but going 6-7 miles per hour, I burn 350-400 calories per half hour on the elliptical at the gym. At least that is what the machine tells me.
Sally Squires: And that's pretty much in the ballpark for a high level workout on the stair climber too. Thanks.
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Gaithersburg, Md.: Re: hot flashes and exercise ...
As someone who has had hot flashes for nearly two years, I have to say that bicycling is an excellent exercise. The breeze you create helps cool you off. I barely notice my flashes when I'm on my bike.
Sally Squires: Great idea. Thanks! Also fans in exercise rooms can help as can air conditioning. Or even walking very early when the temperatures are still cool, or late in the evening when the mercury has dropped. Thanks
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Cleveland, Ohio: How bad are transfats? Please give it to me straight. I don't even like to think about how many of them I eat. The research I've read seems to suggest it's all but certain you'll get cancer if you consume even modest amounts. Thanks.
Sally Squires: They're bad enough, Cleveland, that the National Academy of Sciences and the latest Dietary Guidelines advise either keeping trans fats below one percent of daily intake or as low as possible. But the biggest worry about trans fat intake is not cancer but clogged arteries and heart disease. And worrying about what you've consumed won't help. Start looking at ways to eliminate these unhealthy fats from your diet and replace them with healthier stuff: olive and canola oil, safflower oil, etc. In moderation of course because they all have about 120 calories per tablespoon.
Commerically prepared doughnuts and other baked goods,fried food, salad dressings, and solid stick magarines can be sources of trans fats. Read labels, which now will help guide you.
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Davidson, N.C.: I use a weekly food and exercise journal that I created as a Word document. I simply print several of these out at a time and keep them in a three ring binder. I like having the ability to see the entire week at once. There is a space at the top to list the date, weight or measurements, and a goal for the week. There is space at the bottom for my thoughts. I am happy to make it available to other LPCers
Sally Squires: That would be wonderful, Davidson. Send it to me at leanplateclub@washpost.com and I'll be happy to make it available electronically to those who want it. Thanks very much!
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Green Bay, Wis.: There are many ways to keep track of calories, but for me the simplest way is in a small purse-size notebook. I have it with me at all times and can write things down easily whenever I eat or drink. I found if I have to wait to write something down I don't or I forget or I tell myself I will do it later and then I try to go back through my memory on what I need to write down. Sometimes the old fashioned way can be the best way.
Sally Squires: It sure can, can't it, Green Bay. Nothing wrong with doing things the old fashioned way. Thanks!
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On Cherries: Hi Sally,
I recently went cherry picking and brought home about 9 lbs of cherries! I was wondering what other ideas I can do with them besides eating them fresh? Is it OK to put them in the freezer for later?
Thanks!
Sally Squires: Sure is. If you're really ambitious, you might also can them. Or dry them. I talked this week with one LPCer who has a dehydrater and makes his own snacks...Don't know hwat those cost or how long it take to do that. Just a thought...
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Important re: Zoloft (Philadelphia): Re: Zoloft and weight gain. After 60 pounds, you're eating a TON more than you think! Antidepressants and similar medications don't slow your metabolism or anything, they just increase your appetite due to their interaction with serotonin receptors in your stomach (I'm a psychologist, BTW).
So track your calories -- you are gaining on that medication because you are eating too much and moving too little. It is unfortunate that people think that meds slow your metabolism -- it encourages a feeling of helplessness and yes, can be a handy excuse for eating too much (been there).
Sally Squires: Yes, absolutely true. And sadly, feeling depressed prompts a lot of people to overeat, which prompts more pounds, which prompts more depression...and the cycle goes on and on. There is some very intriguing research on omega-3 fatty acids--the kind found in fish--for aiding depression. Also exercise is a real winner. The more the better. Thanks.
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Midland, Tex.: A little off-topic: after last week's chat, I ordered a Salton yogurt maker on Amazon, got it Friday, and have had a great time trying different ways to eat yogurt. It is fun and delicious. We've tried berries, peaches, nuts, craisins, cereal, Splenda, honey ... I also used an easy, no-milk-heating method recommended by a customer review on Amazon, and it works great! I can certainly recommend this.
Sally Squires: Thanks for the feedback, Midland. Total yogurt is wonderful, but making your own would be a lot more cost-effective.
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Green Bay, Wis.: I would like to make a comment about Keitz and as a child being overweight. My daughter has never been obese but always overweight. As a parent, I have tried everything to even taking her to a dietician and a program for teens hoping that would help. Nothing. My point is that just like adults children too have to want to lose weight and want to work at it.
Sally Squires: They do indeed, especially when they are teenagers. We can't underestimate the part that personal responsibility plays too. But you can remain supportive--as it sounds you are--for your daughter. And keep being a good role model yourself, plus provide healthful food. We wish you good luck with your efforts.
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San Antonio, Tex.: I think the point of the 171 calories = 17 lb per year is that "excess" calories, over and above the amount needed to keep a stable weight, will lead to this amount of weight gain. So it does compute.
And I agree that most of us have some Whoa! moment that stops us long before we are hundreds of pounds overweight. But finding yourself 50, 60, or 70 lbs out of a healthy range before you are ready to deal with it is not that hard. Doing something about it then requires resources -- emotional, intellectual, and probably financial. The article makes it sound as though his background and "support" system were pretty dysfunctional.
Sally Squires: I think that's something that everyone can agree about. Dysfunction is the subtext of this piece on Keitz. Thanks.
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Hartford, Conn.: I have a nutrition question. I made a veggie lasagna to take to the beach last weekend. I cooked it in advance for flexibility when serving. They reheated it in the oven and left-overs will be reheated in the microwave (for the lucky family members who are still at the beach!). Oh yes, and the frozen spinach was steamed before I added it to the dish.
I've certainly done this type of thing before with other dishes, but I started to wonder - Will the veggies have any nutrients left? How many re-heats can they take?
Thanks!
Sally Squires: They may lose a little vitamin C, but they'll still be good. Studies show that canned food, frozen food and fresh has about the same amount of nutrients. That canned food gets cooked pretty well sometimes...
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Night eating: I have a terrible problem with night eating. I eat relatively well almost every day until after dinner. Then, I just can't seem to stop noshing. I usually wake up at about 1:00 am and go up to the kitchen and snack. Sometimes I am genuinely hungry. Other times not. Every night I swear that I won't do it, but the habit gets the best of me. Any ideas on how I can break myself of this? I am not heavy, but I used to be and I'm afraid that I'm on an upward spiral. I also suffered an eating disorder for many years, so my relationship with food is very skewed.
Sally Squires: Several things may be going on. First you may be so restrictive during the day that you really are hungry at night. You could have disturbed sleep and then when you wake up, you head to the 'fridge out of habit. Or you could have a night-time eating disorder. Contact me after the chat, and I'll get try to get you linked up with some resources to help.
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Herndon, Va.: Sally and LPCers: I love, love, LOVE fruit. It's one of the ways I've been able to keep my weight down (so far 12lbs lost) but the problem comes in the winter when the fruit isn't in season. So this year I was hoping to learn how to preserve fruit in the summer to have all year long. Does anyone have any resources or know-how they could pass on to a newbie? Thanks!
Sally Squires: We're out of time, so I'm going to post this and ask that LPCers send me their suggestions this week by e-mail. I'll also include this plus some resources in the next newsletter, Herndon. You might also check out www.5aday.gov which has some great recipes for fruit and vegetables.
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Detroit, Mich.: Keitz will never be thin or be able to move on until he stops letting food be the sole focus of his life. He dreams of getting thin enough so he can get up and do enough cooking to put himself right back into the same shape that he is in now. He fanticises about fried chicken. He is not willing to undergo a gastric bypass to improve his life because he doesn't want to stop eating. What would happen to him if someone else didn't pick up the tab for his life? He can't work, support his wife, can't even do more than sit up. His life is destroyed and he doesn't even realize it. He left school at 9th grade and all the time he has spent in bed, he could have earned his GED and even completed college but he just watches TV and uses his Playstation. Others do not have the option to just give up like he did. They use their initiative and keep on even through pain and daily trials and all John does is remain in bed and cook. Life is very precious and should be used to its fullest, not squandered as he is doing.
Sally Squires: You make very good points, Detroit. Except that as I recall, Keitz is so heavy at this point that the article said doctors are not sure they can perform gastric bypass until he gets thinner. So I'm not sure that's an option now for him, although it could be in the future and obviously was in the past.
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Falls Church, Va.: Does anyone have any tips for losing weight at 60+?
Sally Squires: Same as if you were 30, Falls Church. To lose weight requires a calorie deficit. So somehow you need to cut back on food a little--say 250 calories daily--and increase actiivty, say 250 calories daily (walking 30-60 minutes depending on your pace.) You can achieve a healthier weight at pretty much any age. (Let's exclude nonagerians, although studies show that even 90-year-olds can build muscle.)
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Help! Need postitive Motivation: Please give me some words of wisdom to get back on track. I've always be a "plump" girl (usually 20 lbs over weight). Two years ago for my wedding, I lost 25 pounds and looked great! I was eating great and I felt better than ever. But since then I've been I've been busier, under more stress and all of my good habits went out the window and the 20 lbs is back. I just can't find the motivation to get back on track. I guess having a wedding dress to fit into was what really helped me then. But now I've gotten a lot of negative comments about my weight that have been hurtful and then I get down and then I just eat more. It's like in the back of my mind, I don't want to lose the weight just because these people told me too. Luckily I have a great husband who loves me no matter what weight and he's very supportive. I just feel disappointed for putting the weight on so where do I go from here?
Sally Squires: You start at the beginning with one simple goal that you can meet this week. So maybe it's snacking on fruit and vegetables instead of less healthy stuff. Maybe it's taking a nightly walk with your husband. Maybe it's trying a healthy new recipe or food. Maybe it's just getting a pedometer and taking extra steps each day.
The comments are painful. The weight is discouraging. But your husband loves you and is supportive. That so outweighs the other stuff. So let that go and figure out how you do better today and tomorrow and the next day. You CAN do this. Let us know how it goes. Good luck with your efforts.
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Lubbock, Tex.: Two comments please, Sally:
A friend of mine who stayed slim after a great weight loss left me with this thought: never regain more than three pounds before taking steps to lose those three. It works for me.
And: I have a weakness for good sourdough bread. But if I buy a whole loaf, it's usually round and I find it almost impossible to eat only one slice. So instead, I buy Mexican sourdough rolls ---"bollilos" --- have the bakery slice them,then I freeze them and eat only one or two slices at a time. Easier to resist!
Sally Squires: It is indeed Lubbock. Sounds like you have a great friend. Thanks!
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Tulsa, Okla.: SautBîions with Portobello mushrooms in olive oil, s and p, add Swiss chard 'till wilted, dot with rice vinegar (or any vinegar).
Serve with chicken topped with mayo, parmesan, and garlic (I leave off bread crumbs) baked at 350 degrees 'till browned.
Sally Squires: Yum. Sounds great. Thanks Tulsa.
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Sally Squires: Thanks for a wonderful and wide-ranging discussion today! Winners are New York for Calorie Count, Waterford, Va.; Dallas; the LPCer who supplied the paella recipe and Davidson for offering to supply the new calorie tool.
And many thanks to Eating Well magazine for not only supplying the paella recipe but for doing so on such short notice. Check out their website www.eatingwell.com
If you're a winner, please send me your snail mail address to leanplateclub@washpost.com. Please include winner in the subject line.
Until next week: eat smart and move more with the Lean Plate Club. Cheers.
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