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. Muscles are one of the topics up for discussion today. But we've got plenty of other things on the Plate as well.

The LPC e-mail newsletter ought to be in your electronic in-box now if you're a subscriber. If you're not and would like to sign up for this free service, go to www.leanplateclub.com. Click the box and you should be good to go. Let me add a caveat here, however: if you have any trouble subscribing, please first check to see if you computer allows popups, because once you click the box, you'll get a popup message to tell you that you have subscribed. Or you should get that message. If you don't, please contact me at leanplateclub@washpost.com and we'll help you out. Ditto if you have subscribed and don't receive your e-mail newsletter.

If a French curl is something that you think is for your hair, then you won't want to miss the weight training videos that are now listed at www.leanplateclub.com. Also, in today's newsletter, you'll find plenty of muscle strengthening water exercises--perfect for those who are looking for something new, are overweight or out of shape.

_______________________

Sally Squires: I believe that I'm all caught up on sending out prizes. If you've been designated a winner in recent chats and haven't either heard from me by e-mail or received your prize, please let me know.

Today's prizes are:

The Abs Diet by David Zinczenko with Ted Spiker (Rodale)

Stott Pilates Strong and Streamlined (DVD)

Get Off Your Ass by Marty Tuley (Basic Health)

Energy Breakthrough Jump Start Your Weight Loss and Feel Great by Sarah, the Duchess of York and Weight Watchers

Here's the deal: assist another LPCer on this web chat. Share a great tasting, healthy recipe or food find. Tell us about how you're strengthening your muscles, getting more activity, or staying on track during your vacation. Do that and one of the above volumes or DVD could be yours. (In making this offering we are not endorsing any exercise, weight loss program, volume or DVD. It's simply a way to show you the wide range of information available as you work to reach a healthier weight.)

Now before this intro gets way too weighty, on to the chat!

_______________________

Vienna, Va.: Sally -- I am going away on vacation with my family to Hawaii for two weeks. I'm not overweight at all but when I moved out I gained about 10lbs and it really drove me crazy. I finally lost it but I get really paranoid when I eat too much and get that too full feeling. We are basically going to be eating out everyday every meal. I have no idea what kinds of foods are there, but any advice? and for exercise? walks on the beach? Thanks!

Sally Squires: Sounds like a great vacation, Vienna. Do you need anyone to carry your bags?

Okay, so when you're eating out: first take advantage of the wonderful seafood that I'm sure you'll find in Hawaii. Get it broiled, grilled, poached, but not fried.

Second: eat the wonderful fruit and vegetables that are also in Hawaii.

Third: Watch portion sizes. You might order appetizers instead of a main course. Or if you find yourself looking at a very large entree, split it with a family member or ask for a container to take it back to your room (presuming that you have a 'fridge, of course. If you don't, you can often get one put in your room for a small fee.)

When you're served, put half your entree in the container. Take it home and eat the other half for another meal. You'll not only save calories but also a little cash.

You can also feel full by starting your meals with a first course of salad (dressing on the side to control calories) or non-cream based soups. Both will help fill you up.

And if you can get a 'fridge or even a microwave, have breakfast in your room and keep healthy snacks available. You know baby carrots and low fat Ranch dressing, yogurt. whole grain, unsweetened cereal and some skim milk. Fruit. You get the idea.

As for activity: keep moving. So yes, walk along the beach as much as possible. Rent a bike. So a lot of swimming. Try a new sport that you've always wondered about. And most of all, enjoy. Have a safe trip and let us know how it goes. Aloha!

_______________________

Washington, DC: Hi Sally! What is your opinion on supplements like Hydroxycut and the like; I am struggling with the last 5-7 lbs and would like more muscle definition, but my bodyfat seems to be holding steadfast at 18 or so percent. This wouldn't necessarily be a problem, but much of it is hovering around my midsection. As a woman, this is not only unsightly, but not a healthy place to have fat accumulation. Any advice? Thanks in advance!

Sally Squires: I did a quick search at the National Institute's of Health Office of Dietary Supplements. (You can do it too--the database is called IBIDS. It's free and on-line, your tax dollars at work.)

This is what popped up:

A report of two patients with acute liver injury associated with use of the herbal weight-loss supplement hydroxycut.

Author: Stevens,-T; Qadri,-A; Zein,-N-N

Citation: Annals of Internal Medicine; 2005 Mar 15; 142(6): pages 477-8

Seizure activity and unresponsiveness after hydroxycut ingestion.

Author: Kockler, D R : McCarthy, M W : Lawson, C L

Citation: Pharmacotherapy. 2001 May; 21(5): 647-51

Need I say more? Hope this helps in making your decision.

Thanks.

_______________________

Layton, Utah: Hi Sally, I moved from DC last summer and am happy to still have the LPC available! Anyway, what I do to build muscle strength and fitness is attend body sculpting/toning and Rep Reebok classes at my gym. It is MUCH easier to do it as part of a group. You use weights, bands, and stability balls to strengthen all muscle groups. There is power in numbers...and we are in it together. Much easier than doing on your own. And my reward was last week when the instructor was walking around, checking our form and she said to me, on her microphone, while I was doing bicep curls, "Wow, you really have beautiful arms!" Made my whole day! I upped my weights the next time! Just remember, though, don't work the same muscle groups on consecutive days. You need 48 hours between workouts of the same muscle groups.

Sally Squires: What a wonderful compliment and a great tribute to your hard work. And you're right, it is important to give your muscles a rest. But as you also probably know, you can do upper body one day, lower body the next if you want to do some strength training every day.

So glad to hear you've been able to keep up with LPC on the web, Layton. (Let me know if you--or any other LPCers are ever interested in also reading the column in your local newspaper, because it's now nationally syndicated and carried by newspapers from Los Angeles to Hartford. I'll pass the word to my colleagues at the Washington Post Writers' Group.)

Thanks!

_______________________

Arlington, Va.: I'm trying to lose weight and am counting calories. Less calorie intake exercise more. Of course I love food! So I realized I really have to watch my portion sizes and count calories. But it's getting tiring. I mean prepared foods are easy, calories are written on the back, but when I cook something for myself figuring out calories can be a drag ... any suggestions?

Sally Squires: Yes, Arlington. And yes, it can be a drag. You might check out www.nutritiondata.com, a free web-based service that will count calories for you and tell you all the healthful ingredients in what you're eating.

Also, if you get a few favorite meals figured out, those are good fallbacks for the days when you just want to go on automatic pilot. Hope that helps.

Other suggestions out there?

_______________________

Alexandria, Va.: Comment: Dear Sally, I am a certified personal trainer who has successfully helped a number of women clients lose body fat, increase their strength, and improve their overall health through a combination of strength training and aerobic conditioning, for over 12 years. A most recent success was a client who has lost over 60 pounds, and has kept it off! Strength training to increase your body's lean tissue (muscle) definitely serves to increase your body's resting metabolism. It also makes you functionally stronger, helps stave-off osteoporosis,etc. In my opinion, "no," you do not need protein drinks and other such supplements to successfully weight-train. Eating a well-balanced diet (variety is the spice of life!), drinking plenty of fluids, getting your rest, and CONSISTENT exercise are the keys to success here!

--LaRue

Sally Squires: Sounds like your approach agrees very much with what the experts told me. Thanks very much for "weighing in" from the front lines, Alexandria.

_______________________

Washington, D.C.: Hi Sally, nutrition question here -- will roasting greens like spinach, kale, beet greens, broccoli with lots of garlic kill the nutritional value? I just love them this way thanks to your colleague, Kim.

Sally Squires: Nope, won't ruin them at all. Cooked veggies--including canned veggies--still pack plenty of nutritional punch. Will the vitamin C level decrease a little. Yeah, sure. But that also happens the longer fresh produce hangs around your 'fridge. Don't sweat this little stuff. Just keep eating more fruit and vegetables every way but fried or with tons of added oil or sugar. Thanks!

_______________________

Potomac, Md.: Sally,

Great advice in today's column . One question on weight training: is it better to lift weights two or three times a week (for the same muscle group) assuming the goal is general fitness and weight loss. I usually can fit in 6 days of exercise, 30-45 minutes a day. For weight loss and general health, should I aim for 2 days weight training and 4 days aerobics or 3 and 3? Thanks again.

Sally Squires: Aim for what works best for you and what you will consistently do. In fact, William Kraemer at the University of Connecticut has studied three levels of weight training: a low weight day, a middle weight day and a high weight day. He says that most of us simply don't push ourselves hard enough. But let me quickly add, that he also said it takes most of us months to get into shape to lift weights properly--unless you're working with a trainer who can make corrections immediately along the way. Or you lift weight in front of a mirror where you can really look at your form. That could help too.

Bottom line: lift in way that you will keep at this consistently and slowly but surely improve your fitness level, tone your muscles and yes, maybe even lose some body weight.

Good luck with your efforts.

_______________________

Philadelphia, Pa.: Your > column today quotes a professional who says that one burns 15-55 calories during a weight lifting session. I wear a heart rate monitor that uses your own data to calculate calories burned, and twice a week, I use a portion of an exercise video that incorporates non-stop arm lifting exercises with light weights. After adding a few minutes of ab work (this takes about 20-25 minutes inclusive), I burn around 100 calories (even at 112 pounds--calorie burn being lower when you weigh less). Not to mention that I have biceps that people notice!

It is possible, however, that I burn a lot because I have a well-conditioned heart. Not sure about the mechanics of that.

For people concerned about calorie burn while weight lifting, I suggest this type of video, which really gets your heart rate up (I use Karen Voight's Burn and Firm).

Sally Squires: Hey Philly: You're talking about Dr. Kraemer, who has studied this question extensively in the exercise lab with a wide variety of athletes. If you're doing nonstop lifting with light weights, you may be going into an aerobic workout, which would help you burn more calories. (Knowing the Firm tapes and a little of Karen Voight), it probably is aerobic. He's talking about people who go to a machine, lift weights. Stop move on the next machine, lift weights etc. Hope that helps clarify. Thanks. Sounds like we've got two LPCers on this chat with awe-inspiring arms today ...

_______________________

Mechanicsville, VA: For Vienna, VA going to Hawaii - The smoked marlin over there is divine!

Sally Squires: Yum! Thanks Mechanicsville.

_______________________

Rockville, Md.: to the person counting calories, same thing happened to me. But like you said after awhile you figure out how much it is and it gets easier. Also a tip, plan for next day's meal ahead of time, then you don't have to be at work doing calorie calculations on the side.

Another exercise tip? I found resistance bands are the way to go. Don't have to worry about owning an entire set of weights. For variety I rent videos from the store or check them out from the library, that way I'm not working out with the same video all the time!! (or if you have friends that do videos you can swap them)

Sally Squires: Those resistance bands are a great idea and they work well at home, at the gym or while traveling -- might be something that the LPCer going to Hawaii wants to stick into his/her luggage because they don't take much room.

I've got a great site that has some resistance band exercises that I'll put into the next newsletter. Thanks!

_______________________

Cleveland, Ohio: Sallie:

As a "bad" person who never did exercise (at all), I thought I'd share my weight training tips that I started doing a few years ago.

I started by attending a weight training class sponsored by the school district here that was just twice a week for one hour each time. We used 5 pound weights only. I was amazed at how quickly I noticed changes in my body. I didn't necessarily lose any weight, but my pants fit differently within 5 or 6 weeks.

Eventually I got to lazy to drive to the class, so I bought a few different weight training DVDs, ones that emphasized all the body parts (arms, legs, chest, back) and did them at home for an hour twice a week. I still did it at the regular class times though, sort of like a regular appointment so that I couldn't get caught in the "I'll do it later" excuse.

It was easy to keep up and not get burned out.

Sally Squires: Great going, Cleveland and a wonderful example of how even light weights can make a big difference in muscle tone. That idea of keeping an appointment with yourself is a really good one. Thanks.

_______________________

DC: Hi Sally,

I'm in the health industry, a regular reader of your column, and am very happy to see your column address resistance training. I generally equate exercise + nutrition + rest - stress = health."

Since our metabolism is closely tied the amount of lean tissue we carry, not to mention bone density and ability to remain physically functional, particularly in seniors; it makes sense to engage in resistance training.

There was a book published by the Tufts University researchers titled Biomarkers which pretty much instigated the push in gerontology towards weight-lifting for senior populations regarding the importance of proper loads in resistance training that should echo across all demographics: There must be a significant enough load to recruit the type two muscle fibers, which are the type that people lose from disuse, aging and help increase metabolism.

This load is generally 70%-85% of the estimated one rep max, or 8-15 repetitions to reach "muscular failure." This means that it would be extremely difficult to go above 15 repetitions on a given exercise. Please bear in mind that there is a "low resistance orientation phase" prior to reaching those loads with untrained individuals.

While this may sound overboard for many, the Tufts researchers' subjects were from nursing homes. Previous studies on the elderly and resistance training showed little benefit due to the very light loads used in fear of injury.

The Tufts studies were the first to prove that seniors in nursing homes could increase muscle tissue, bone density and improve their Activities of Daily Living (ADL) via resistance training in as little as six months with a >70% load.

Newer studies by Bill Kraemer and Dr. Wayne Westcott (the YMCA researcher) show that preadolescents can benefit from the same type of program. It was once thought that only males 15-40 could build muscle, believing testosterone was the only anabolic hormone and that a significant level of this hormone was needed to hypertrophy.

We now know that there are other anabolic substrates and that even the lower testosterone levels in women can build muscle IF the loads are correct.

Lastly, a proper strength base minimizes overuse injuries from aerobic training. This is critical for the obese who engage in weight-bearing exercises. Early on, sedentary people were advised to begin with cardio then add weights. This resulted in many musculoskeletal injuries and now it is advised to begin with weights then add cardio.

Hope this helps your other readers.

Sally Squires: Very thoughtful and informative message. I suspect it will be of interest to many LPCers. And you're absolutely right about that Tufts research in nursing home patients. It was quite extraordinary at the time. Thanks very much.

_______________________

Madison, Wis.: Hi Sally,

First, a request: could you please repost the recipe for grilling spinach, kale, etc., that a poster just mentioned? Thanks.

Second, question/problem: I have not made any changes to my habits recently. Eating has been pretty consistent, so has the exercise. Nevertheless, in about 2 months I seem to have gained about 10 pounds! All around my middle, which is unusual for me. I can't explain it, and I know I don't like it. I'm in my mid 30s, so I know that metabolisms slow down and bodies start to change shape over time, but I thought it was more of a gradual process. Over this same period of time, my doctor has been weaning me off an antidepressant I had been taking. Do you think the weight gain could be related to this?

Sally Squires: Anti-depressants can be associated with weight gain--not loss, so this sounds like something worth talking to your doctor about, Madison. While you're at it, also ask about thyroid testing. Hypothyroidism--low thyroid hormone levels--can be linked with weight gain. Ten pounds is pretty significant.

To be absolutely certain that your eating habits have not changed over the past couple of months, consider keeping food records for the next week or so. Measure and record everything that passes your lips just to be sure that you're not experiencing calorie creep. And while you're at it, check how much activity you're getting. The results may tell you more. Let us know how it goes. Thanks.

_______________________

Lompoc, Calif.: Hi Sally,

I'm finding in my 40's that less is better as far as weight-training goes. When my husband deployed earlier this year, I bought a weight-bench as a way to get back into shape and still have plenty of time with our pre-schooler. I can't be lieve I'm more fit now than seven years ago, lifting half the weight now I was then!

As for lower body, I alternate between running and biking. For biking I have my road bike set up an a trainer and I just spin easy for forty minutes at a cadence of 90 - 95 RPMs. For running it's early to rise before my husband leaves for work.

The payoff has been great! I've not only lost weight and inches, I have more stamina to run around with a pre-schooler into my 40's.

Sally Squires: Sounds like you've got a great routine going, Lompoc. (Am I reading your posting correctly that you husband has been deployed and returned safely, which is even better news. If he's still deployed, hope that it won't be long before he is back safely.)

What you demonstrate so well, are the benefits of consistent activity and cross training. Very cool for keeping up with that preschooler. Thanks.

_______________________

Rocky Hill, N.J.: Down 16 lbs. since mid-March and hope that when I weigh in tomorrow, I will hit my first goal--the loss of 10 percent of my weight. While I belong to Weight Watchers, much of my success comes from regular LPC reading. The common sense, real food approach really is best and most satisfying.

So muscle building--good old fashioned crunches done with a stability ball and push-ups have shown amazing results. While I eat better, do aerobics and see the weight falling steadily, until I started these, the results showed on the scale and not anywhere else. I don't yet have Madonna's arms or abs, but I see the difference and it feels wonderful to boot!

Thanks for the chats.

Sally Squires: You're quite welcome, Rocky Hill. And whether you ever give Madonna's arms or abs a run for her money,that 10 percent body weight loss is a wonderful accomplishment. Congratulations!

_______________________

Frostburg, Md.: Sally:

Is walking 15 minute miles on level ground and 18 minute miles up hills considered walking 'briskly?' Is it aerobic?

I have been lifting free weights for a couple years. I started with 100 lbs (free weights) on a bench press for 8 reps. Then I switched to 2 sets of 30 reps of 40 pounds, and each set I do rapidly. I still lift the 100 pounds for a few reps once a week, just to be sure I can still do it. Am I accomplishing anything with either routine? Should I switch to 70 pounds and do 15 reps in each of 2 sets?

I also do leg lifts and leg curls. Other than these 3 'strength training' types of exercises, is there anything else you can suggest that I do with free weights?

-Ray

Sally Squires: A 15 minute pace is indeed a brisk pace, Frostburg. And when you climb hills and keep to that 18 minutes, you're not only getting a good aerobic workout, but also keeping your legs strong. That's excellent.

The most important thing about weight training is proper form. So be sure to see how you're lifting in a mirror or have someone knowledgeable spot you once in a while just to check. Standard is 8-15 reps in a set. You might alternate the weight. But why not go to 50 pounds, rather than jump up to 75? (And yes, I know you can lift 100 pounds, but slow and steady seems to be the message from the experts.) Hope that helps.

Today's newsletter also lists water aerobics exercises, which would help you to strengthen muscles in other ways. And consider those resistance bands that others have mentioned on this chat. They're pretty cool too. Don't forget, heavy gardening is another way to build muscle. This doesn't have to only be done in the gym.

Thanks.

_______________________

Arlington, Va.: Hi Sally-This is a response to my fellow Arlingtonian about tips for cooking. I lost about 35 pounds three years ago through Weight Watchers (which I can't say enough good things about) and kept it off. I think it's a great plan for diet and maintenance because it allows you to eat unlimited quantities of a lot of vegetables. Due to the structure of the plan, I grew accustomed to eating unlimited vegetables and, for a treat, fruit. This has been my key to keeping the weight off--I eat other things like low-fat poultry and fish, as well as pasta, but always pile on the fruits and vegetables. It's easy on my non-mathematical brain (since produce is pretty low in calories) and my waistline!

My trick for evenings when I can't get it together to cook--Boca Burgers or Garden Burgers. They're both really low in calories and I think they're very satisfying. Hope that helps!

Sally Squires: Great suggestions. I'll second your endorsement of Boca Burgers. And eggs are another great fast meal. I often make frittatas--mostly sauteed veggies with some eggs, egg whites or egg substitutes. Finish in the oven. Delicious and quick. Thanks.

_______________________

Raleigh, N.C.: Suggestion for calorie counts. I prepare most of our meals at home. I use a lot of resources like Eating Well magazine and Cooking Light that provide calorie counts along with their recipes. I also use recipe software that uses the USDA food database to get the information for each ingredient and calculates the nutrition in the recipe. After trying several, I ended up with Living Cookbook (http://www.livingcookbook.com/). This software has been extremely helpful to me.

Sally Squires: That Living Cookbook is a new resource. Sounds intriguing. Thanks very much Raleigh.

_______________________

Orlando, Fla.: For Madison, Wis., Good advice from Sally. At Weight Watchers they teach us to journal, journal, journal. If you bite it, write it. We sometimes get complacent in thinking we know exactly what we ate, but our memory does not work in our favor for estimating portions. Measure! I measure my portions ex, cereal and milk, and stuff like fish I weight on a food scale (Walmart has inexpensive ones) so I know what I am eating. It really helps with portion control!

Sally Squires: Sounds like you write from experience, Orlando. And it is so easy for calories to creep upward. Another way to control calories is to plan meals for the day, make as much as possible and package as many as you can even if they sit in your 'fridge at home. When you get hungry, the food is ready to eat. Thanks.

_______________________

Rosslyn, Va.: Sally, I've been looking for a personal trainer who has had the kind of success the one who weighed in on weight training described. I'm about 15-20 lbs over what I'd like to be and I'd like to feel better and have more energy. I'd love to push myself and do some extensive weight training (not bodybuilding but close). Could the personal trainer give you her contact info and you could forward it to me? Thank you!

J.

Sally Squires: If she's willing and you're willing, contact me at leanplateclub@washpost.com and I'll put the two of you together. But please, let's limit it to this one request.

Thanks.

_______________________

For the hawaiian vacationer:: Instead of worrying about gaining weight, make an effort to get out and move around every day. I usually find that I lose weight on vacation, no matter what I eat, because I spend so much more time walking and moving around. If your family tends to sit around a lot, be the one who makes an effort to go for morning walks on the beach. If there are kids along, be the one to take them to the beach or pool. Plan some walking tours or sightseeing. Like Sally said, take advantage of fresh fruit and fish and pay attention to portion sizes. And since you know you'll be eating regular meals, don't eat a lot of between meal snack of stuff that you could easily get at home.

Sally Squires: Well said. This also reminds me of the Holiday Challenge, where the goal is to maintain weight, but enjoy the time from Thanksgiving to New Year's. As we all know, this can be done. Thanks.

_______________________

N.J.: I concur with the slow and steady approach to gaining muscle. I am a 53-year-old woman, last summer I decided my upper body strength needed a lot of help. At first I could not do a single "real" pushup (I did do the modified ones from my knees); it took me almost a month to be able to do one. At six months I could do 10 - 15. In another six months, I am up to 30 - 35. So it took a long time but I have eventually gotten a lot stronger. I do other exercises but the progress has been most trackable with the pushups.

The most remarkable thing I have found from getting stronger is how much better it makes me feel all day long. For a long time I didn't think it was all that important, I really don't care if I can lift heavy stuff and I don't care a lot about how my arms look. But I was surprised how gaining abdominal and arm and chest and back strength improved my posture and just the way I feel - I sit and move more comfortably, I even think I feel taller! So I highly recommend doing some strength exercises for the way you will feel, never mind any weight loss benefits (which are small) and looks (I do think I look better too!).

Sally Squires: Congratulations, NJ. And you've given us a great example of how the importance of starting where you are fit--not where someone tells you to start. For those who can't do modified push-ups, there's a video for wall push-ups featured at www.leanplateclub.com. Better to start small and go slow, than get injured or discouraged. Thanks for the inspiration.

_______________________

Marblehead, Mass.: I've been taking resistance training classes (we lift free weights and use a weighted body bar also) for over 5 years. I'm still fat but I am strong. I know that the key to losing weight for me is diet, not resistance training. Cardio, yes. Lifting weights, no. But I can't stop because I feel so strong! Why would I want to lose this wonderful muscle that I have built up and that has helped me in so many ways? It was a joyful experience to jump in a kayak and take off across the water like a shot because my arms have so much power. Use is or lose it - never more true (and I'm over 50.)

Sally Squires: Fit and fat is what the Cooper Institute's Steven Blair likes to say. And as you say, those muscles feel great. You're absolutely right, better to tone them now rather than lose them and fight your back. The older you get, the harder the battle to regain muscle, although it can be done at any age. Congratulations! Thanks. Keep up the great effort.

_______________________

DC Calorie counting: Just wanted to chime in my 2 cents...I too tire of counting calories, but I've compromised by counting breakfast and lunch very closely. Then dinner is usually steamed/roasted/grilled vegis with lentils, garbanzo beans, or a bit of pasta. I don't count calories for dinner, but load up on the veggies and have a small portion of the pasta or lentil and maybe a sprinkle or crumble of cheese. While I may not know the exact calorie count, I know that I'm mainly filling up on low-cal veggies. This has worked to help me shed 15 lbs. On days that I counted ALL my calories, I'd find at the end of the day craving a piece of chocolate or something sweet just because I knew I was slightly under my calorie target for the day. By not counting dinner I didn't stop to think that there was space for chocolate, and I didn't miss it!

Sally Squires: Now that's a very interesting observation that if you're under calories for the day, one could find oneself reaching for more. Great going with the healthy combo of calorie counting and free eating. Congrats on those 15 pounds. Very nice. Thanks.

_______________________

Boston, Mass.: For those tiring of crunches, check out Pilates! I recently added two Pilates reformer sessions a week to my 5-6 day gym schedule. I am seeing a -huge- payoff.

I have developed strong obliques in a short period of time, and I'm seeing a visible difference in my abs/belly region, esp. in the area between my ribs and my belly button -- it's just flattened out!

I highly recommend it to anyone -- it's low-impact, it's relaxing, and you learn a lot about yoru body. Great, great stuff.

Sally Squires: Pilates are a wonderful way to strengthen muscles, particularly core muscles (abs, upper thighs, back.)Pilates are even used by some physical therapists. And you don't have to pony up huge amounts of money to do Pilates at a studio. Both Winsor and Stott Pilates offer tapes that will take you slowly through the steps. But if you do have any back problems, do pay attention to the special moves for those with tender backs and it's always a good idea to check with your doctor or physical therapist first. Thanks.

_______________________

Anonymous: Sally, for the last few months I have been changing my diet bit by bit. I have added more fruits and vegetables and whole grains. (My typical breakfast is oatmeal with half a cup of blueberries, for example. Lunch could be a peanut butter sandwich on whole wheat with an apple, or a salad.)My most recent change has been to add a meal once a week where beans are the main protein source.

These food changes are changing my bowel movements to a time during the work day and I am becoming a pariah at work as a result. We have air freshener in the ladies room but people are still not happy.

Do you have any ideas?

Sally Squires: Oh, I am sorry to hear that. Extra fiber--and yes, those beans--do sometimes cause some unpleasant side effects. Timing of your meals might help. Maybe keep the beans for dinner? Take matches to the bathroom? Flush fast. I dunno. Other suggestions out there?

_______________________

Ellenton, Fla.: Sally,

I'm in love! I just bought a digital steamer over the weekend, and am just in awe of how much it can do and how easy it's made things for me when it comes to food preparation. So far, I've steamed veggies, chicken, and rice, but look forward to steaming some seafood as well. Plus, I've read that steaming food is the healthiest way to eat it (keeps most of the nutrients and doesn't add any calories/fats like methods such as frying). Even hubby is eating the healthy meals I make, and enjoying them. Just last night I steamed some chicken and veggies, and served with some marinara and multigrain pasta. Yummy! At $29.95 it's the best investment we've made towards eating healthy.

Sally Squires: Sounds really great, Ellenton. So is this a device that sits on your counter rather than going on the stovetop? And what about its digital nature makes it better? We await your steamy response. Thanks.

_______________________

Cambridge, Mass.: Sally, please explain to women that they are much stronger than they think they are!! I see so many women at the gym, week after week, using 5-lb weights. I used to be one of them. Then I took a class with an instructor who is in fantastic shape and encouraged us all to push ourselves. Two sets of twelve reps -- aim to be very challenged, almost struggling, at the end of the set (without losing form, of course). That's all you need.

I went from using 5/8/10 lb weights when I started that class to now using 10/12.5/15!! My arms have not gotten huge and manly; instead, they are much slimmer and quite toned!

Women really need to know that we can lift heavier weights than we think!

Sally Squires: You sound like you've been talking to Dr. Kraemer. You're absolutely right, Cambridge. Women can lift heavier weights without building big muscles. The reason is that we don't have enough testosterone to make those muscles. (And I won't even mention the name of a well known Orioles baseball player in this chat.)

Congratulations! Thanks.

_______________________

Somerset, N.J.: Dear Sally and Lean Platers:

Does anyone have any leads on vitamin/mineral supplements containing calcium that AREN'T horse pill size? I drink 2-3 glasses of milk daily, but have been told that I should take a vitamin with calcium as well. But all the pills are so huge they gag me. And, I do have a pill splitter, I halve them, and sometimes quarter them, but the calcium makes them have a texture like gravel, and they do not go down easily. I would be far happier taking two small pills rather than one of these enormous ones. Any ideas?

And, an experiment I made that might prove useful to other desk bound bureaucrats: I almost always carry my lunch from home and it is usually somewhat substantial. I have been dividing it into a piece of fruit in mid morning, then most of the lunch at noon, then another piece of fruit or a small dessert in midafternoon.

Dividing the lunch into two halves and eating one half at 11 am and another half at 2 pm has proved a much better way of satisfying hunger. I usually was ravenous by noon and ravenous when I got home.

Of course, this is really only a possibility for those who eat at their desks and who bring their own lunch, but, if someone fits that description, give this a try and see if it makes a difference.

Final question: what are some good sources of protein to eat at breakfast along with cereal that don't add a lot of calories but keep hunger at bay? Yogurt does not seem to do the trick.

Sally Squires: You're right, those two to three glasses of skim milk are good, but likely don't give you all the calcium that you need. Have you tried Viactiv? These soft chews come in chocolate and strawberry, as I recall and come with plenty of calcium and perhaps vitamin D. Tums would be another choice, as would Caltrate chewabale calcium with vitamin D tablets. They're still a little chalky, however.

Since we're running out of time, if you LPCers have other suggestions out there, please e-mail me after the chat at leanplateclub@washpost.com.

_______________________

re: bowel movements: to person experiencing bowel movements at work. You can train yourself to go in the morning. I used to have to go at work. Now I try to eat a lot of fiber in the evening and not so much during day, and wake-up earlier and eat oatmeal. That way I go before work. Other than that who cares what others think. It's natural to go, its healthy, everyone does it and those who don't have hemroids!

Sally Squires: This is definitely forging a whole new topic for LPC. Thanks!

_______________________

Washington, D.C.: To Vienna on her way to Hawaii -- I just got back from a 2 week stay in Hawaii, and while I did gain a little (only 1 pound), it's possible to stay on track. Hike up to the top of Diamond Head on Oahu, swim / snorkel, eat lots of sushi and I'm pretty sure I ate my weight in pineapple and grilled fish. Good luck and have fun - it's amazing!

Sally Squires: Sounds like you had a wonderful trip, DC. Doesn't anyone going to Hawaii need someone to carry their bags? :-) Thanks!

_______________________

Annapolis, Md.: I heard that something good to use for trimming the Good ol "love handles" is a product called Tonalin CLA. I read that it helps shed the inner instestinal fat, but I dont know if its dangerous to take such a supplement. Any advice about CLA?

Sally Squires: You're talking about conjugated linoleic acid, Annapolis, which is also found in milk and other dairy products. Yes, there's on-going research on CLA. But since the evidence is still unfolding, best to get it the old-fashioned way: in food, mostly dairy products. Nothing popped up when I just did a quick search at IBIDs, but couldn't tell if my session had timed out. Again, go for the tried and true: food.

_______________________

La Plata, Md.: Four years ago I started a modest exercise program--I get up early before work and pop in a Pilates or yoga dvd/tape, alternating days, and have added an aerobic workout. I started slow, made an effort to really eat well (using many recipes and ideas from your column!), and saw results quickly. I'll be 48 in December, and I'm leaner, healthier and more satisfied with life in general. Sometimes I 'fall off the wagon' and miss a day or two, but going back to a program is what I want to do, not have to do. It's never too late to at least try -- and I'll never go back to my less-than healthy ways! Thank you, Sally!

Sally Squires: Thank you La Plata for providing great inspiration. Sounds like you've really changed your habits. Congratulations.

_______________________

Ellenton, Fla.: Regarding the steamer I bought, yes, it is a countertop device that doesn't require a stove. It has two containers (one atop another so you can steam two items/portions separately), plus a rice cooking compartment. With it being digital, you literally just program in the number of minutes you want the food to steam for, and hit the "On" button. It beeps and turns off automatically when it's done. So one can cook an entire meal (meat in one container, veggies in another) while working out or cleaning, etc.

Sally Squires: Got it. Thanks for the additional info Ellenton.

_______________________

Arlington, Va.: Sally, I have a question about today's column : did I read this right? Only 15-55 calories burned during an ENTIRE strength training workout?

My workout involves working all major muscle groups twice a week (as opposed to doing a few exercises every day) and I work so hard I can barely walk up the stairs when I'm done. It takes about 90 minutes to complete. I realize that includes rest time between sets, but there's also a lot of hard work in there. It leaves me much more tired than a brisk walk.

I don't have Nancy's Clark's Sports Nutrition book here but I could swear I read in it that you burn more than 50 calories doing weight training.

For background, I'm a 5'7" female weighing around 145 lbs.

Thanks!

Sally Squires: I know, I know. Every time we talk about this subject, people are quite disappointed by the amount of calories burned during weight training. You do get more burn after the workout and you could be reaching aerobic levels if you're doing light weights and other movements, step, dance etc. But that's not necessarily building more muscle. It's still a great workout, however, isn't it?

_______________________

Marietta, Ohio: Hi, this is a suggestion instead of a question. I find to burn more calories while lifting weights I do a circuit. A trainer told me about this and I love it. I start out with 5 - 10 minutes on the treadmill or elliptical trainer to warm up, then do a minute on a weight machine at a weight that I can consistently lift for a minute (lighter than my usual lifting.) Then I run back to the cardio machine (or you could do jumping jacks, marching in place, something along those lines)for a minute and a half. Then back to the next machine, lifting slowly and carefully for a full minute, etc. It keeps the heart rate up and you still get the strength training in. I usually do this for about an hour. It's fun, a great workout, and I feel I get more out of it.

Some fitness clubs offer classes in this called "circuit training."

Sally Squires: They do indeed, and by doing this you are helping to reach aerobic levels which improves your cardio fitness and helps you burn more calories. Thanks Marietta.

_______________________

One stop RDA resource: Hi Sally --

A few weeks ago I asked if you knew of a site that served as a one stop resource for all of the various recommended daily allowances for calories, various food categories, supplements etc. You said you would keep your eye out. In the meantime, I posed the same question on another site and as a result Shereen Jegtvig, author of the Nutrition Guide for About.com , created a nutrition guide based on the idea. This is a brand new tool you might want to share with the other LPCers. By the way, she is interested in feedback. Her email is posted on the site in case anyone wants to comment. The tool can be found at:

http://nutrition.about.com/library/bl_nutrition_guide_intro.htm

BMS in Reston

Sally Squires: Thanks very much, Reston!

_______________________

New York, N.Y.: What can you tell us about mercury in tuna? I have always heard about the mercury issue, but still eat 4-5 cans a week. An article yesterday in the Wall St Journal says it is risky for kids and pregnant women. What about for the rest of us?

Sally Squires: I read that same article with great interest, NY. For more on the latest seafood recommendations from FDA, go to:

www.cfsan.fda.gov/~dms/admehg3.html

But as the article noted, "current U.S. advice leaves lots of questions..."

American Heart Association and U.S. Dietary Guidelines recommend two fish/seafood meals per week for adults. Best advice seems to vary variety of fish as much as possible to minimize contaminants of all kinds.

Also sardines and shrimp seem to have lower levels of mercury than others...Sardines are a bargain. And I've found inexpensive wild, rock shrimp at Trader Joe's for a few dollars per serving.

Hope that helps. Thanks.

_______________________

Hydroxycut: to the poster asking about Hydroxycut... I tried it before my wedding... trying to get off those last few lbs. I would definitely not recommend that anyone use it. I tried it for about two weeks and felt "off" the whole time. Plus, my heart was racing. I didn't lose all that much weight, maybe a pound or two, but I found it very difficult to concentrate or really do anything.

Also, read the back of the bottle. The instructions are really strict and difficult to follow if you can't eat meals at very exact times.

Sally Squires: Thanks very much for your posting. Glad you didn't experience the liver problems noted in the Annals of Internal Medicine.

_______________________

Austin, Tex.: For breakfast I mix 1/2 of a 15 ounce container of fat-free ricotta cheese with some canned crushed pineapple and I add a mini box of raisins and a packet of Splenda. It's filling and gets a dairy serving or two in there as well as fruit.

Sally Squires: Fat-free ricotta. Now that's a great idea. Think of the cannolis one could make with that! Thanks Austin.

_______________________

Washington, D.C.: Here's my tip for working out: if you have a magazine you like to read or are reading a book you love, only read it while working out. This helps me get motivated on days I don't feel like working out and sometimes makes me workout (on cardio machines) longer since I want to get to end of a book chapter.

Sally Squires: It sure does, DC. And you remind me of my vow to only read the newspaper while moving on a machine of some sort. Thanks!

_______________________

Bok Choy Help!: I have a recipe calling for bok choy in a stir fry. Problem is, I don't know what to do in between store shelf and wok! Do I use just the leaves or the stems too; Chop/shred; Please help, Sally! These chats are so helpful.

Sally Squires: Wash well, dry with paper towels and chop. You can use leaves and stalks, depending on your taste preference. Sometimes, a dash of sugar (and I really mean a dash) will take away any possible bitterness. Enjoy! Let us know how it goes. Bok choy is in the cabbage group--making it a cruciferous veggie, which is known to help prevent cancer, by the way.

_______________________

Bethesda, Md.: Hi Sally -- I so look forward to Tuesdays for your column and the chat.

I do not enjoy cooking -- which makes it especially odd for me to give a recipe to anyone. However, this is quick, easy and nutritious.

Take a portobello mushroom, top with a slice of tomato and bit of your favorite salsa or pesto. Bake at 350 for 15 to 20 minutes, top with a slice of low-fat mozzarella and bake for another minute or two -- and serve. Two of these make a very filling dinner for one person.

Sally Squires: Yum. What a great sounding recipe. And I'll bet you could make this with different types of pesto, you know tomato, etc. Thanks Bethesda.

_______________________

Kensington, Md.: Sally:

I want you to know that I have been using an exercise ball as my office desk chair since January, 2005. It took a few days to work up to using it all day....but now I do. I first learned about exercise balls from this discussion group.

Since January, I have lost about 10 pounds and dropped almost two sizes in pants. I've lost the most in my hips and tush...but I have also lost those annoying rolls of fat on both sides and my lower back.

I do other exercise....video tapes at home (the Comcast on-demand videos are great!), swimming in the warm weather, and walking....but probably not as much as I should. I try to eat a moderate diet...although I do have a drink or two on the weekends and we eat out usually 1x per week. I try to watch portion sizes.....but I am hardly perfect.

I have to attribute my shape change to the effects of using the exercise ball for active sitting.

I am proud to say that a bunch of my colleagues are now using exercise balls..based on my success. It is a fairly low effort, high benefit way to keep moving, improve overall fitness and lose inches.

And...I have you to thank for the inspiration.

Sally Squires: Aw shucks, Kensington, but you deserve all the credit, because you discovered a neat way to fit more exercise into your daily life. Congratulations! And thanks for your inspiration and example.

_______________________

Burlington, Vt.: I would like to know if anyone out there has tried the "Iron Yoga" strength training DVD and, if so, what they thought of it. Thank you!

Sally Squires: Sorry, I am only seeing this posting now, Burlington. But I'll put it in this week's newsletter. Let's see what LPCers have to say. Thanks.

_______________________

Shenandoah Valley, Va.: In the past few years I've put my body through a lot -- I developed an eating disorder in college, overcame it but gained a lot of weight in the process, without really changing any of my habits I returned to my ideal weight (which I do finally have a healthy concept of!), and have for the past year or two been fluctuating between that ideal and 10-20lbs over it. I was at that ideal when I got married in May, but with the honeymoon, stress of moving and having a new job, and a passionate love of cooking, I've gained some weight back. I know losing weight is a combination of eating right and exercising, and I do both of those as regularly as I can...but I'm so discouraged because I can't seem to lose even 1lb. I don't want to do anything drastic as far as diet and exercise because it's not a LARGE amount of weight I want to lose, but how do I healthily jumpstart this weight loss? Since my eating disorder, I haven't actively pursued weight loss because I'm afraid of becoming obsessed again, even though none of my behaviors now reflect how I was then so I should have no cause for worry. I try to have healthy eating habits in general...but my husband gets worried when I start to read labels because he worries too that I'll go back to the obsessiveness of counting everything I eat. Any ideas?

Sally Squires: Shenandoah: I've just also seen your message and don't want to give you a quick answer. So please contact me after the chat--leanplateclub@washpost.com. I'll see what resources I could direct you to. Thanks.

_______________________

Philadelphia, Pa.: The Atkins Diet bust raises a moral question for me regarding schadenfreude:

Is it wrong to feel a sense of joy at the misery of those who scoffed at me for following Weight Watchers and losing over 30 pounds in a slow, steady, reasonable fashion, and then gained back all the weight they lost when they stopped depriving themselves after giving up on Atkins?

I feel a disturbing sense of "told you so" and "ha, ha, ha."

Sally Squires: Oh, I suspect that you are not alone, Philly. But stay tuned for next week's Lean Plate Club column when we'll look at what the Atkins/low carb experience has taught us. Like everything it's a mixed bag. Congratulations on losing and maintaining those 30 pounds, however.Very impressive!

_______________________

Sally Squires: Thanks to all for a great chat: Winners today are NJ for using the small weight, Raleigh; Lompoc; Marietta, Ohio; Mechanicsville and Boston. Please e-mail me with your snail mail address to leanplateclub@washpost.com. And please put winner in the subject line.

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

Cheers!

_______________________

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.