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; 2006).

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 .

____________________

Sally Squires: Welcome to the Lean Plate Club. Today marks our fourth anniversary. We wouldn't be celebrating it without all of you. So many, many thanks to all the members who make Lean Plate Club the growing community that it is. Keep those inspiring stories, tips, questions and yes, you slip-ups coming in too. We all learn from each other, me included.

In today's LPC column, you'll find just a handful of LPC successful losers--people who demonstrate that it really IS possible to change your habits to achieve a healthier weight. Thanks go to Melissa Glassman, Richard Morris, Deborah Kosnett, Arlene Rimer and Tarasia Remhof for sharing their stories and their tips. You can hear their audio clips at www.leanplateclub.com. Thanks to John Nichols for producing them.

Also, for the record, Tarasia's title was shortened from contract officer to officer for the Coast Guard. And Deborah says that she loved her Comfort bike but has now moved way beyond it--just one of the many things that can happen for "successful losers."

The LPC e-mail newsletters have gone out. They should be in your electronic in-boxes now. If you'd like to subscribe to this free, weekly service, you can do so at www.leanplateclub.com. Just click on the subscribe button and you should be all set. If you have subscribed and don't receive your newsletter, please let me know at leanplateclub@washpost.com. Our customer service department is excellent at helping to straighten out such problems.

The prizes today are:

Absolute Beginner's Guide to Cooking by Deb Rouuseau (Que)

Eat Yourself Slim by Michel Montignac (Erica House)

Yoga Step by Step: The Total Guide to Beginning Your Home Pracie by Yoga Journal

Living the GI Diet by Rick Gallop (Workman.)

Here's the deal: share a great tip, inspire us with your tale of habit change, tell us how you got back on track, and one of these volumes could be yours. Winners are announced at the end of each chat. In making this offer we are not endorsing any exercise or weight loss regimen, book or tape. It's simply a way to tell you about the wide resources available as you work to instill healthier habits.

Now on to the chat!

_______________________

Worcester, Mass.: With all the heat we've been having, even in New England, I thought I'd share a brilliant meal my housemate put together last week. You could call it a variation on antipasto.

She started with a gezpacho from one of the Moosewood cookbooks.

She then created a platter of marinated mushrooms, chickpeas, and artichoke hearts with roasted red peppers (using Paul Newman's Olive Oil dressing for the marinade). Surrounding the platter were slices of tomato topped with mozzarella and basil, as well as veggie pepperoni.

I had all of the above on a bed of baby greens, with some yummy foccacia on the side.

No cooking, lots of vegs and protein, and we got two meals out of it!

Sally Squires: That sounds creative, delicious and healthy. You must have a wonderful housemate.Thanks much!

_______________________

Silver Spring, Md.: Great article today. It sure puts complicated or expensive weight and exercise schemes to shame.

You mention that for most of the successful losers walking is their exercise. Is it mostly walking to be walking, or walking as a part of going about their lives?

Sally Squires: Thanks very much. Glad you enjoyed reading it. I really enjoyed interviewing everyone. In the National Weight Control Registry, 87 percent of participants said tat they walked as their major way of getting activity. So my understanding is that it's a combination of brisk walking for exercise plus finding ways to be active throughout the day. You know, walking to errands, walking to work, taking the stairs, etc. These people stay active. Thanks.

_______________________

Anonymous: What was the diet used by Mr. Morris in today's column.

Sally Squires: I wouldn't say that Mr. Morris went on a diet. He, like the other successful losers in the Weight Control Registry and the Lean Plate Club, changed his habits. And Mr. Morris has really changed his habits a lot, starting with those two hours in the morning walking. He also has installed an exercise room for him and his family in his basement. He make his own snacks, studiously avoids as much processed food as possible and I hope I'm remembering this correctly, but he also has a garden and a food drier where he makes his own dehydrated food. He even makes his own ginger ale. He's a great example of how you rally can instill healthy habits if you pay attention to your efforts and go for the long haul. Thanks again to him and the other LPCers for sharing their stories.

_______________________

Clifton, Va.: I'm a newcomer to the LPC, so I'd just like to share my tips for people having trouble getting started: I got myself a pedometer and after a couple of days found out just how relatively lethargic my lifestyle was. Since then (only a couple weeks ago), I've been finding ways to walk just a little more (take a break every hour in the office to take a walk, park farther from a store) and have been successfully hitting the 10,000 step mark daily now. I can already feel the benefits and have even dropped a couple pounds! Hopefully this minor success story can inspire a few people out there.

Sally Squires: Welcome Clifton! We're glad you found us. Pedometers are a big favorite on the Lean Plate CLub. And they do exactly what you have described--they're a good reminder about how sedentary many of our lives have become. They won't do the exercising for you, but they sure do provide a wake-up call. Thanks!

_______________________

Washington, D.C.: Great timig for your article today, Sally. I've lost about 30 pounds in the last year, putting me at a healthy weight. Due to work and life stress, I've let some of those good habits slip and have put back on about 5 pounds, which has me just above my "I'm never weighing more than that amount ever again" number. I'm doing okay maintaining that, but having trouble going back into weight loss mode. I was proud of my accomplishment, and now feel like I've lost that momentum and am starting from scratch, even though I know that's not really true.

Any advice on how to kick back into that weight loss mindset when you thought you'd overcome it? It did help to read in your article that people who put on 10 pounds usually keep going up. Now I know not to let that happen.

Sally Squires: Hey DC: First congratulations on those 30 pounds. As you know, that's really a wonderful accomplishment. And you've done great at mostly maintaining that weight for this first year. But you're right: you need to pay attention so that you don't keep slipping in the wrong direction. (Also, it appears that two years is an important point for maintenance.)

Okay, so where do you start? First, look at what you're eating. Don't even change a thing for another couple of days or even a week. Just record and measure everything that you consume. Odds are you'll see some room for improvement. What are you doing for activity? Have you gotten bored with your standard routine. That wouldn't be surprising. So try something completely new. Or get an exercise buddy even if it's only once a week to help jump start your efforts. Or team with a friend and try an personal trainer for one session. Or take advantage of the many gyms that are offering trial memberships. Or get a new exercise video tape. You get the idea. Do something to get yourself excited about this again.

And do let us know how you do. Good luck with your efforts. Thanks.

_______________________

Another Loser, Va.: I'm another successful loser. I took off 100 lbs a few years ago, and though I'd like to take off a few more I've maintained my loss for years. My mother put on weight at mid-life and has maintained her loss for 10 yrs now as well. I find that the activity level is the biggest component for both of us. We will eat healthy 95 percent of the time, indulge in a dessert or a treat 5% of the time, and stay active always. My parents who are more "mature" walk every day (up to 10 miles on Sundays!), and as I'm in my 30's I tend to hike, lift weights, do pilates...or just take a walk! I do it for the exercise, but it's become a part of who we all are. When I visit, we talk as we walk. It's good together time.

Sally Squires: Congratulations to both you and your mother! That's fantastic. And I really believe that there are more successful losers out there--we just don't hear enough about their stories. But you're an inspiration. Thanks for chiming in today.

_______________________

Arlington, Va.: Hi, Sally! Wondering if you've got any recommendations for cool, easy, portable summer snacks. Much to my dismay, I'm finding myself munching at work more and more -- might as well make it healthy. Thanks in advance.

Sally Squires: Yeah, I've found myself slipping into that habit a little too lately .Wonder if it's the heat. Anybody else out there experiencing this? Anyway--cool healthy snacks. I love making smoothies out of nonfat yogurt, unsweetened cranberry juice, fresh strawberries or raspberries, tons of ice and either half a banana or a whole banana--depending on your calories for the day. I use a cup of Total nonfat yogurt which is very, very creamy. You could also add a dab of honey, a little vanilla or some Splenda if you like your smoothies sweeter. It's wonderful.

What else? Trader Joe's has a sweet,savory snack bar for 140 calories that is delicious and not that sweet. Fresh fruit is of course a huge winner right now. Cherries are quite portable. Peaches are wonderful and sweet right now. The list goes on and on. Others out there?

_______________________

Alexandria, Va.: Hi Sally, I'm hoping you or one of the other LPCers can help out on this one...Sometimes I want to do a "reverse look-up" of nutrition information, so that I can find foods that meet specific requirements (let's say I only have x calories left for the day, and I need to fit in nutrients 1,2, and 3). Is there a database where you can put in certain nutrition parameters and it will give you which foods meet those criteria? Thanks!

Sally Squires: I think you'll find what you need at www.nutritiondata.com.

It's a free Web site that has tons of nutrition info. If it doesn't give you what you need, please let me know. Thanks.

_______________________

Rockville, Md.: Re: Champagne Mango Salso Giant needs some more work on its Web site. The recipe is there but only amounts are listed. To find out what the ingredient is, you need to click on the amount and the site apologizes that there is no sale on mangos or red onions or whatever the ingredient is. Remember when we used to exchange index cards with favorite recipes?

Sally Squires: Thanks for letting me know Rockville. For those who don't get the LPC e-mail newsletter, I included a posting from last week's chat from a member seeking a recipe for champagne mango salsa that she had seen at Giant Foods. I know that Giant is working on their Web site, so maybe that's the problem. Sorry it isn't working. I'll contact them again after the chat. Thanks.

_______________________

Chantilly, Va.: When does it make sense to involve a psychologist in a quest to lose weight? I need to lose 60 pounds and I seem to go up and down a lot, which I know is dangerous for your health. I have a nutritionist and a personal trainer and I am still having trouble.

I have been on this quest for 5 years and still can't get my act together. I wanted to enjoy my 30s as a fit person and now my 36th birthday is approaching with little progress made in the past year.

Sally Squires: Chantilly, you might really enjoy reading a book called Changing for Good, by psychologists James Prochaska, PhD., Carlo DiClemente, PhD and John Nocross, PhD. Two others that you may find helpful are the LEARN program by Kelly Brownell, Phd. at Yale. He's also a psychologist.(Do a google search and you can buy it on-line.)

Kelly's book has a quiz that will help you pinpoint whether you are an "emotional eater," which many of us are.

And it's never a bad idea to explore why you overeat with a psychologist. Sometimes, that outside help can really give you insight into something that you're not seeing on your own.

Good luck with your efforts and let us know how it goes. Thanks.

_______________________

Capitol Hill, DC: Congrats on the anniversary!;

I went from 257 to 130 pounds with the help of gastric bypass surgery and the adoption of an entirely new lifestyle, emphasizing healthy eating and lots of exercise. Recently, I noticed some old, bad eating habits were starting to return, and I knew I had to nip them in the bud.

Now, I think I'm back on track, though I recognize that I will always have to be vigilant when it comes to how I eat and how I exercise.

To get back on track, I restarted all of the good behaviors that always help: religiously writing down everything I eat and working out on the elliptical machine at the gym.

But what's really been working for me this time around is investing in preparation so that it's easier to make healthier food choices than to give in to temptation, whether I'm just eating lunch at my desk at work or craving a snack at 9 p.m.

Basically, I come home from the grocery store one day each week and spend an hour or so cleaning and drying/spinning all sorts of lettuce, which I then bag for easy parceling out throughout the week, as well as pre-cooking and shredding chicken (or pulling it off a rotisserie chicken from the grocery's deli). I clean and freeze grapes and cut other veggies and produce for quick snacks. And, I might cook one or two healthy meals I can freeze or refrigerate for early in the week.

Sometimes I dread the time I have to devote to the preparation of food for the week ahead. I have to admit that when I've just come in from the grocery store on a Sunday afternoon, cutting and cleaning and cooking is the last thing I want to do. But, dedicating an hour or two to the task early in the week ends up trimming time overall from food preparation throughout the week - and it means I'm making healthier, better choices every day.

It's not a brilliant idea, but it's been working for me.

Sally Squires: Thanks Capital Hill. And you underscore how even for those who have bariatric surgery to control weight, that changing eating habits and getting more physical activity is absolutely essential. Good luck with your efforts. Sounds like you are on the road to long term success. Thanks.

_______________________

Hull, Mass.: Hi Sally and LPC-ers:

Wonderful inspirational stories in today's column! I wanted to emphasize one point several of the successful losers mentioned: find support for your efforts to lose weight wherever you can. It can be from your family, your co-workers, your friends, your Weight Watchers meeting, or even through the Internet on many web boards or chat rooms. Don't hide the fact that you're working at changing your life and lifestyle, be open about it and TALK about it. In asking for help and support you're actually prompting other people to rethink some of their habits, teaching them some healthier eating tips, and maybe even inspiring them to join you in the quest for a healthier life. I've been working at this task for almost two years, I've lost about 85 pounds, and in the course of remaking my life my mother and sister have lost weight, taken up tennis and gotten healthier. My best friend joined a gym and is fitter and leaner. I've made a whole bunch of new friends who make healthy choices and exercise a priority. I couldn't have done what I've done without all of these people and their support, either. To co-opt a line from the Beatles, we all get by with a little help from our friends!

Sally Squires: Thanks Hull. And that "With a Little Help From Your Friends..." Beatles line is a regular feature in the Lean Plate Club e-mail newsletter. There are some, however, who just hate announcing to the world what they're trying to accomplish. But it seems that they find--and benefit--from support in other ways. Thanks again.

_______________________

Germantown, Md.: I am concerned for my 45 year sister who is in denial about her weight, talking to her about it, even very kindly, just gets her defensive. I fear that she is in danger 5' 1" and probably around 250 pounds. just standing by is painful. somehow her friends tell her "you are not obese!" They are not doing her any favors. Any suggestions from you or your readers? Thanks in advance.

Sally Squires: Sounds like you are a very loving sister, Germantown. But your sister is going to have to do this on her own although you can help her. Reminding her repeatedly of her extra pounds or nagging her isn't likely to do the trick. But see if you can find ways to do healthy things with her. Maybe just taking a walk. Maybe cooking a healthy meal together. Maybe shopping and exploring food stores for healthy fare. Maybe biking together or doing another activity that she really enjoys. And that's the key. You likely won't have success if you force this on her--and you risk alienating your sister.

Other thoughts on this delicate matter out there?

_______________________

Marshall, Va.: Sally,

I am a dietitian and think that your article today is right on target ... great work! People need to know that it takes commitment, time and gradual lifestyle changes to attain and maintain a healthier weight.

Sally Squires: Thanks Marshall. I'm sure as a dietitian you see this from the front lines. Everyone wants a quick fix, a magic equation, a secret that will make a healthy weight suddenly occur. But as you know, it just doesn't work that way. Thanks for chiming in.

_______________________

Denver, Colo.: Sally,

I began exercising and eating sensibly in Feb. of this year. I managed to loose 20 pounds. Still need to loose another 60. I went to the doctor last week and had my cholesterol checked. I am on two medications for high cholesterol. Since I had lost some weight and continued in an exercise program, I anticipated a drop in cholesterol. Well, it went up! Both the high and low density cholesterol increased! Have you seen this occur in other dieters before? Any suggestions?

Discouraged in Denver.

Sally Squires: Sorry to hear about those numbers, Denver. I can imagine how discouraging that must be. It's good that your high density lipoprotein (HDL), the so-called good cholesterol, increased. But not great that the other fragments did too.

Even so, losing those 20 pounds are a good thing. I'll bet you have a bit more energy. I'll bet your clothes fit better. And as you continue to reach a healthier weight, you may also see your blood cholesterol improve. But elevated blood cholesterol is a function of genes as well as weight and diet. Speaking of which, how are you doing in controlling saturated fat and unhealthy trans fats? You know fried food, butter, etc.

Consider asking your doctor for a referral to a registered dietitian who specializes in helping people like you. Also check out the National Heart Lung and Blood Institute's helpful web site:

www.nhlbi.nih.gov

and also the American Heart Association's:

www.americanheart.org/cholesterol

Both are great resources. Let us know how it goes. You can do this. And also be sure to discuss with your physician if you ought to consider medications to help lower your cholesterol in the meantime.

_______________________

Austin, Tex.: Now that it's summer I've been eating a lot of fruit- with my breakfast, as snacks throughout the day and for dessert. I know fruit has a lot of sugar so is there such a thing as too much?

Sally Squires: Actually, it's hard to eat too much fruit or vegetables. they're two food groups that you can pretty much eat all you want unless they're fried or have lots of added sugar. (And let me add that those with diabetes, may have to limit fruit and starchy vegetables.)

For more on great ways to eat fruit, check out the National Cancer Institute's www.5aday.gov site. Or the USDA's site:

www.mypyramid.gov

By the way, fruit and veggies are not only loaded with vitamins, minerals and phytonutrients, but also are often high fiber.

Thanks.

_______________________

Preparing Meals for the Week: Sally: Two years ago I weighed 215lbs. and was feeling rather weak (btw - male, 6'1"). I made the decision to get stronger. I bought a weight bench, a bar and some weights and proceeded to start lifting several times a week. This lead me to reading more and more and advancing my work-outs. I simultaneously started cleaning up my diet (easy way to clean up - stop eating partially hydrogenated oils and high fructose corn syrup - this pretty much ensures you eat whole foods that are good for you). As my training advanced I began adding in regular cardio training. I run/jog, jump rope, bike ride (street and stationary). After about a year I was a lean and ripped 176lbs. I have maintained this weight now for the past year.

In addition to my regular exercise schedule (lift three days, cardio three days, rest on Sunday) I eat on a regular schedule - a small meal every 2-3 hours. In order to accomplish this all of my meals for the week (with the exception of breakfast and dinner which are eaten at home) are prepared on Sunday and taken to work on Monday. This includes a 9:00am snack (yogurt), chicken and beans for lunch, turkey sandwich in the afternoon, then go home and on days I lift, have a pre- and post work-out protein shake, then have dinner and finish the day with some cottage cheese.

It's a formula that works very well for me. The key to my success has been planning - knowing what I'm going to do BEFORE I do it.

Hope somebody else can be inspired.

Sally Squires: Sounds like they will be very inspired. Thanks much.

_______________________

Another Loser, Va.: I wanted to chime back in with advice for Germantown who would like to help her sister. When I was at my heaviest, different people tried to help in different ways. Some thought that telling me that I didn't really look obese would help boost my confidence, and others thought that berating me would help motivate me, but neither was very useful. What really made the difference is the people who told me they loved me and thought I should work on making healthier choices for myself -- they didn't bang it into my head just reminded me they were there. Then when I was ready to make the change, those were the people I turned to. I think buying your sister a motivational book that focuses on health and lifestyle, and telling her that if she'd like to talk you're there for her, is one really great way to show that support.

Sally Squires: Case in point for not not nagging or denying the problem. Thanks very much.

_______________________

Washington Loser: I, too, am proud to call myself a loser. I have a couple "out of the box" suggestions for people:

1. Don't go on a diet. Don't even say you're on a diet. Diets are indicative of something temporary that you do to lose a few pounds. No wonder weight goes back on!! Instead, (and tell people this if they ask you if you're on a diet) change your lifestyle and eating habits. Saying to yourself, "I'm going to change the way I eat" has a much more affirmative - and permanent - connotation than saying "I'm on a diet."

2. Bring groceries to work. Buying lunch is expensive and you never know what you're getting. Bringing lunch can become laborious, and if you forget, then you're buying again. So I started bringing food to work in bulk. I have a box of cereal, some tuna, peanut butter, bread, and other stuff. It's right at my desk and doesn't take up that much room, but I always have stuff to make that takes less time and is much cheaper.

3. Pick out a destination. Instead of just going for a walk, decide that you're going to walk to the library or local elementary school or post office. Having a destination will give you somewhere to go to, and it won't feel as much like exercise. Plus, then you can't cheat and walk shorter distances, not to mention the fact that it's easier to measure how far you've gone!!

I've got more ideas, but don't want to take up the whole chat. Thanks, Sally!

Sally Squires: Sounds like you are a successful loser indeed. Great words of experience. Thanks very much.

_______________________

Vancouver, BC: To Chantilly,

Why not try nondieting?; Check out 'intuitive eating' by Tribole and Resch and anything by Geneen Roth.

For the first time in years, I'm no longer food obsessed, I'm slowly losing weight, and I have freedom to eat without guilt.

Sally Squires: Great suggestions. There is also another volume by Dianne Hales, whose title is escaping me right now. And another book by Marvin Berenson which is quite helpful in this same vein. Thanks.

_______________________

Vancouver, BC: By the way, I am not affiliated with any of these people... I am just an ardent believer in ditching diets. Esp. is one is a compulsive overeater or emotional eater. Restriction doesn't work, but freedom does. I am naturally choosing more healthy foods now... they feel better in my body.

Sally Squires: Thanks for that addition, Vancouver.

_______________________

Alexandria, Va.: Any particular book you would recommend on nutrition during pregnancy?

Also, sort of following last week's discussion about protein -- thoughts on how much protein a newly pregnant woman needs? I read 70 grams somewhere, and that seems so high. I ate as much protein as I could yesterday, totaled it up, and only came to about 45 grams. I'm a vegetarian, so maybe that's part of it, but I had string cheese, yogurt, peanut butter, a boca burger, and beans for protein rich foods, along with 3 servings of whole grains.

I will, of course, be asking my midwife about this when I go for my first appointment in two weeks. I just thought you might have some ideas now.

Sally Squires: My latest RDA is at home--but from what I've quickly gleaned it appears that about 60 grams is the amount recommended for pregnant and lactating women. But this is indeed something that you want to check with your nurse/midwive and/or physician, particularly since you are a vegetarian. It's absolutely possible to have a healthy vegetarian pregnancy but you want to pay particular attention to certain nutrients, especially B12, which is mostly found in meat.

E-mail after the chat and I'll pass along another resource to you. leanplateclub@washpost.com

Congratulations on your pregnancy by the way!

_______________________

Boston, Mass.: Hey Sally - love your columns but the last two I don't get -- they contradict ... one says the healthiest diet and best way to lose weight is to eat no meat and eat much more plant based foods (that included lean meats). Your protein article says eating a lot of protein was a good way to lose weight naturally since you're not as hungry. So which is it? For the average person? Or for the person like me who runs 4 miles almost daily? P.S. I lost 25 lbs 3 yrs ago on WW, gained about 5-8 back (I hover). I'm 5'6" and hover between 134-139. I want to be back to 128... I do eat very healthily and exercise a lot. But can't seem to get back to 128. Does that mean I'm naturally meant to be closer to 136?

I don't look bad at 136, I just like the feeling of being lighter with fewer bulges.

Sally Squires: Hey Boston: I don't think they contradict at all. Plant based diets--plenty of fruit and vegetables, whole grains, etc. are very healthy. High protein can come from plant based foods--beans, tofu, peanut butter--as well as low-fat or nonfat dairy products. Or from lean meat and fish (another great source of good nutrition.) It's all a matter of finding balance and moderation. Hope that helps clarify things. Thanks.

_______________________

washingtonpost.com: Today's Dietician: Macronutrient Requirements During Pregnancy

Sally Squires: For the expectant mom: here's another web site to help. But please do contact me after the web chat for more.

_______________________

Pleasant Hill, Calif.: I want to offer some hope for people with chronic pain. I suffered after two failed back surgeries and a subsequent hip condition. As a result, I became quite sedentary. Then I decided to adopt a healthier lifestyle.

I eat mostly whole foods in about 5-6 small meals per day. I exercise regularly including suspended pool work, walking, yoga, pilates, strength training and theraputic exercises.

When I first moved into my current two story home five years ago, I had trouble getting up and down the stairs. Now that my body has grown stronger, I actually enjoy using my leg muscles on those stairs. I can feel the difference!

I have also lost 33lbs thus far and eliminated the insulin resistance that had lead to unhealthy belly fat. I am off all meds and feeling great. I have decided that the closer I am to a healthy weight and the more fit I am, the less pain I will have overall. It's working!

I hope this story inspires others out there who are suffering from chronic health conditions. It's takes time but you can do it!

Sally Squires: Good for you, Pleasant Hill. What you've done is extremely inspiring. Thanks very much and continued success with your efforts.

_______________________

Alexandria, Va.: My husband and I have been making some yummy quesadillas that have less cheese that ordinary ones. We take a medium-large zucchini, grate it, and squeeze out a bunch of the water. Mix that with a can of black beans, a minced jalapeno (I leave the seeds in), a couple of chopped green onions, and 6 ounces of cheese. Spread half the mixture over one tortilla, cover with a normal tortilla, and cook as you would a regular quesadilla (2-3 minutes per side over medium-low heat, seems about right). Then make another. Great with some guac and/or salsa (I like the Muir Glen chipotle one). A very quick, easy meal, that doesn't require heating up the kitchen very much!

Sally Squires: Yum! Sounds great Alexandria. And it's filled with great nutrition. Thanks.

_______________________

Plymouth, Mich.: I would like to comment on our daily battle with weight. I have found that daily exercise is what has gotten me completely over the hump. I feel it is essential in the weight loss process. Also, don't expect to see results right away. I have been at this for a very long time, but believe me, it has reaped its rewards. Dieting is fine, but without exercise, I feel it is a losing battle. Also, I never tell people that I am dieting. For me, it is a lifestyle and not a diet. You MUST change your habits and make your LIFESTYLE a priority to be a healthy individual.

Sally Squires: I couldn't have said it better myself, Plymouth. What you've just said embodies what I learned from the recent National Weight Control Registry report and from what the LPCers told me. Thanks much and continued success with your efforts.

_______________________

Franconia, Va.: Loved your column today! I lost 100 lbs and have kept it off for 3 years. All of your advice really hit the mark and it does get easier. I would add two pieces of advice.

Don't see weight loss as your goal. Losing 100 lbs takes a great deal of effort and time. Just set a goal for each day (exercise, eat right, drink water) and celebrate the success that day. If you string together enough of these little victories, the big weight loss will happen.

This may sound harsh, but if your doctor sets a number as your goal, instead of a lifestyle, fire your doctor. The best thing I ever did was get a highly-supportive family physician who focuses on exercising regularly and eating well and recognizes that the scale is just a number.

washingtonpost.com: Successful Losers (Post, July 26)

Sally Squires: Congratulations Franconia on being another successful loser. That's fantastic and another great example. We should add up all the pounds lost by those in today's chat.

Thanks much.

_______________________

W Falls Church, Va.: Hi Sally,

I reached my target weight a little over a week ago. I lost just over 100 pounds in 15 1/2 months. I have done all of the things listed in your article, and basically tried to live by them. It's interesting that some of these things, such as weighing yourself daily, are discouraged by many of the "diet" plans. I've found it very helpful. One thing I would add that has really helped me is logging all my food and exercise. We talked about that in an earlier chat.

I am now trying to figure out how best to transition from losing weight to maintenance. I want to be like those successful losers who have kept the weight off for several years. I am thinking that I should essentially keep doing all of the same things I've been doing, but maybe raise my calories slowly over time. Does that sound about right?

Sally Squires: Wow! Another 100 pound loser. Congratulations! Yes indeed. Begin by adding 100 calories per day of healthy food. See what effect that has on the scale over a week or two. If you remain stable increase a little more. You'll need to monitor carefully and of course, keep up with all your healthy habits. Should the scale start to creep up, you know you have to cut back on calories or exercise more. Let us know how it goes.

_______________________

Marshall, Va.: Ms. Squires,

As a dietitian, I tip my hat to your article in today's Washington Post. Often my clients believe that there is a quick fix to healthy weight management. No so, and your article points out that it is gradual changes undertaken over the long term that yield desired results. Thank you for bringing this concept to the attention of The Post's readers.

Sally Squires: Thanks very much. Really appreciate your words of praise.

_______________________

Dayton, Md.: I'm going to Europe the summer of 2006 and I want to look good. Do you have any suggestions as to what I can do to lose a maximum amount of weight?

Sally Squires: Start by changing your habits now, Dayton. And expect a certain amount of weight loss. Aim for changing your habits and the weight will slowly take care of itself. So choose one healthy eating habit to do this week. Or take a 10 minute walk today. Tomorrow, make it 11 minutes. Habits--and achieving a healthier weight--takes time, commitment and focus. You're smart to start now. Let us know how it goes. Good luck with your efforts. Thanks.

_______________________

Washington, D.C.: I don't understand why they recommend that you eat fruit instead of drinking fruit juice, because the juice has more sugar.

If I take an orange and squeeze it into a glass, how does it get more sugar in it? Am I missing something?

Sally Squires: Juice is more concentrated, which means that per gram it has more sugar in it. You're not eating as much pulp or fiber with juice, although when you squeeze it yourself you're getting more of that than you might in pasteurized juice. Hope that helps. Find lots more on fruit at www.5aday.gov

_______________________

Metro Center: Hi Sally, this may be a weird question, but is there such thing is too low cholesterol? I'm a runner and my LDL is 33 and my HDL is 68. Is this unhealthy?

Sally Squires: That's an extremely low blood cholesterol, Metro Center. But it's very good that your HDL is so much higher than your LDL. We're out of time, so I'm going to refer you to www.americanheart.org/cholesterol and to the NHLBI site, (National Heart, Lung and Blood Institute site) at www.nhlbi.nih.gov

Thanks.

_______________________

Washington, D.C.: Can you suggest any exercises you can do when you're sitting in a car for an extended period of time, say, if you were driving to Ohio? -Crazy in the Car

Sally Squires: Yes, you could do executive situps which entail pulling in your abs towards the back of the seat. Hold for as long as you can, release and repeat. It's also a great idea to get out and stretch when you can. Depending on the space in the car, you may also be able to roll your shoulders and flex your feet. Hope you have a great trip! Thanks.

_______________________

Piscataway, N.J.: Unlike "Washington Loser", I took the opposite tack - for the same effect - I decided after I got done losing the weight I needed to take off that I would tell myself I am STILL on a diet and probably always would be. After a lifetime of yo-yo dieting I reasoned that I really didn't know how to be "normal" and had to teach myself what that felt like, and so charted my weight just as much and budgeted my food just as much as when I was losing, but with the objective of staying steady. I am almost at the one year mark now without going over my "not to exceed" weight and it is getting easier all the time. That was one thing I really appreciated in today's column - that the studies show it does get easier. I don't think people usually hear that upbeat message and it is good that you are publicizing it. Keep up the good work!

Sally Squires: Thank you Piscataway. And congratulations to you on what you have accomplished. It is a positive message--and fits very nicely with the Lean Plate Club philosophy. Thanks!

_______________________

Re: Germantown: G'town's sister sounds like my mother, same height, but about 350 pounds. Being screamed at by a sibling hasn't worked any better than being encouraged by her children w/o the screaming. Our own weight loss has been envied but not copied. What's more, at her size exercise is uncomfortable, limited and difficult. I hate to say it, but it's the sister's journey much as it is my mother's. Until her life matters to her, she won't make the huge effort it takes. It's hard to accept that and let go, while feeling dread and fear for her, but you cannot make her change. All you can do is try to be active with her to the extent she can be (walking at the mall, but not on the food court level, for example). And perhaps making healthy food choices when you are around her - an example, with no extra words. Whatever you do, you love her, so try to make the quality of the time you spend with her as high as possible. I find that with the weight the quality of my mom's life has diminished (not so for every obese person) and at this point all I can try to do is bring her some joy.

Sally Squires: A voice of experience. And you get the last word, because we're out of time. Thanks very much.

_______________________

Sally Squires: Thanks to all for not just today's chat, but for a great four years together. You all inspire me week after week. Winners today are:

6 foot 1 inch guy; Pleasant Hill, Calif.; Clifton, and the first poster. Please sent an e-mail to leanplateclub@washpost.com and please put winner in the subject line.

For all those "successful losers" in today's chat, please contact me after the chat and I'll send you a special LPC gift. Send your name and address to leanplateclub@washpost.com and please put successful loser in the subject line.

Until next week, eat smart and move more with the Lean Plate Club.

_______________________

Editor's Note: Washingtonpost.com moderators retain editorial control over Live Online discussions and choose the most relevant questions for guests and hosts; guests and hosts can decline to answer questions.