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!We've got a lot on the Plate to discuss, starting with the free e-mail newsletter which should be in your electronic in boxes right now. If you'd like to subscribe to this weekly service, just log onto www.leanplateclub.com. Look for newsletter box and click on it. (For those who have tried this in the last two weeks or so, there have been a couple of glitches with it, but it's now fixed.)

If you've subscribed to the LPC newsletter and don't receive your copy or have any trouble signing up, please e-mail me at leanplateclub@washpost.com and for a faster response, please put "trouble subscribing" in the subject line. By the way, we're approaching 200,000 subscribers to this newsletter which features links to lots of healthy recipes, physical activity, nutrition news and more.

I've just come from a U.S. Department of Agriculture briefing on the new food pyramid (www.mypyramid.gov)? If so, I'd love to hear about your experiences with it and its sister site: mypyramidtracker.gov in today's chat or via leanplateclub@washpost.com.

In today's newsletter, you'll also discover a two finds I made this week. Share some of your healthy food finds with us today, tell us about your efforts to achieve a healthier weight, assist a Lean Plate Club member on this web chat and one of the following prizes could be yours today. (In making this offering, we are not endorsing any weight loss program, exercise regimen, book or tape. It's merely a way to show you the many resources available as you work to instill a healthier weight.)

The prizes today ae:

Fill up to Slim Down by Edward B. Diethrich, MD and Jyl Steinback

Stott Pilates Core Balance (DVD)

Eat Carbs Lose Weight by Denise Austin with Amy Campbell, MS, RD, CDE

Healing Moves by Carol Krucoff RYT and Mitchell Krucoff, MD

Winners are announced at the end of the chat. Now on to it!

_______________________

Isla Del Sol, Florida: At dinner recently I was served Torino bread sticks instead of Roll. They were wonderful and I understand only 14 calories per stick.

Seems like a grear alternative to heavy hot rolls.

Sally Squires: That is a great alternative to a roll, Isla. Good food find. Thanks.

_______________________

New York, N.Y.: Hi Sally,

A comment for your chat today -for some reason, I had

trouble submitting it online]:

In some local asian grocery stores, I've found an odd

(but relatively tasty) "pasta" product called

Shirataki, made from the starch of a yam-relative

called "Devil's Tongue". It looks like noodles in a

bag of water, and completely takes on the taste of

whatever sauce surrounds it. It has a slight rubbery

feel -- but with 40 cals per cup, 0 fat and 4 grams of

fiber -- I'm not complaining!;

It's my excellent "food find" this week.

Are there any aspects of this product (preservatives,

processing?;) that you think we should be aware of?;

Best,

New York, NY

Sally Squires: Hey New York: This is a completely new food to me. I'll see what I can find out about that Shirataki. Interesting name and qualities. Thanks for alerting us to it.

_______________________

San Diego, CA: Sally,

My physician father lost over 30 pounds on a modified-Atkins diet in 1976. He also cut out alcohol. However, he has maintained that weight loss to the present day by following a very different diet strategy: intense daily workouts and eating a sensible, balance diet with rice as a staple. Low-carb dieting can be great for people who need to jumpstart their weight loss, but no one should fool themselves into thinking that they can eat that way for life. It's just not very healthy.

Sally Squires: Congratulations to your father. Think what a great role model he has provided for his patients. And yes, one of the things that Atkins certainly taught is that we let processed carbs creep into our daily fare way too much. A lot of the experts gave him credit for highlight that. However, you should know that the even past Dietary Guidelines have underscored the importance of whole grains. So part of it was that the public took an idea and really, really ran with it. Thanks, San Diego.

_______________________

Madison, WI: I think the Atkins diet had a tremendous positive effect - even though as a whole it's a difficult diet to maintain and not very realistic. It brought awareness to the effects of carbohydrates in our diets (good & bad) and pointed out adding more LEAN protein can be beneficial as well.

Sally Squires: Well, I was with you until you mentioned the lean protein part. I might have to give more credit to South Beach for that one. Atkins was pretty big on red meat and also on bacon and pork rinds, which definitely are lean sources of protein. South Beach focusses more on fish and chicken without the skin. But Atkins did shake up the nutrition world, Madison. Thanks.

_______________________

Newington, Va.: I use a Gaiam chair for typing at work. my boss's wife got it last year for him(his back) and I gradded it for typing . It;s a ball on a wheeled frame w/ a thin back . It's really great.,Thanks, Janet-fairfaxts-aol.com

Sally Squires: Good feedback Newington. In today's LPC e-mail newsletter, I included a posting that we didn't have time for last week about how much weight these stability balls will hold. (The one mentioned in today's newsletter will take up to 1,000 pounds.)Also in a minute I'll post a link to an interesting story in our Financial section today which notes that Steve Case, formerly of AOL (and still on its board) has recently bought into Gaiam, makers of a stability ball found in Whole Foods and on the web. Thanks.

_______________________

washingtonpost.com: AOL Founder's Latest Lifestyle Choice (Post, August 9)

Sally Squires: Here's the link to the story today on Gaiam, makers of a stability ball. Note that the founder of Gaiam lives in a cabin outside Boulder, Colorado without running water or indoor plumbing....

_______________________

Light Lemons in D.C.: I've recently discovered Minute Maid light lemonade, which I'll have a couple times a week to get a break from straight water. I really like it, but can't find it for sale anywhere in D.C.? Has anyone seen it (or a Tropicana, country time, or other brand of light lemonade in cans)? I like the cans because they are easy to take to work.

Sally Squires: Any LPCers who can help out this member?

_______________________

chevy chase: What is your take on whey protein?; I read that this type of protein helps control glucose/insulin and improves the immune system. Is this science or just more marketing hyperbole?;

Sally Squires: Whey protein is simply one of the proteins found in milk/dairy products, Chevy Chase. If it's working for you you like it and it fits with your nutrition regimen recommended by your doctor or diabetes nutrition educator, then go for it. But you can likely get the same benefits from skim milk or other nonfat milk products. Hope that helps. Again, make any substitutions in consultation with your doctor or diabetes nutrition educator. Let us know how it goes. Thanks.

_______________________

Alexandria, VA: I purchased a chair pad that acts as a fitness ball. It's by a company called Sissel (www.sissel-online.com)and is called the SitFit. While you sit on it, it tones your abs; and comes with a list of other exercises you can do to tone other parts as well. It has all the benefits of the traditional ball, but is much better for an office environment - and it comes in some cool colors too!;

Sally Squires: Cool, Alexandria. Thanks much for the tip.

_______________________

New Carrollton: Great article on the 'rise and fall' of Atkins and the lessons learned. I was skeptical about Atkins' all or nothing approach to carbs and its endorsement of relatively high amounts of fat, but agree that the modified attitude taken by successors like South Beach is appealing. I'm having some luck in reducing refined carbs while continuing to emphasize whole grains and fresh fruits and vegetables. As your article says at the end, moderation really is the key - it's not sexy, but it's a way of life we can live with.

As for food finds, I am currently raving about the South Beach Diet bars, which are tasty, satisfying, low-cal, low-carb and high-fiber, and my new favorite quick breakfast or lunch, Yoplait's Nourische Light smoothies. They're the only ones with significant fiber -5 grams!] and the light version has no fat and is very low calorie. Highly satisfying.

As for reading labels, I do it obsessively, and have now trained my husband to do the same. If you do it comparatively, you get all kinds of surprises.

washingtonpost.com: A Bankrupt Diet Plan? (Post, August 9)

Sally Squires: You do find surprises on those food labels, don't you, New Carrollton? I'm thinking that a future LPC column should taste test and look at the nutritional contents of some of those cereal bars that are flooding the market. But don't tell anybody, okay? :-)

_______________________

Jamestown, RI: How much weight does one have to lose before their clothes' size changes?;

Sally Squires: This varies so much from person to person Jamestown. Some people find that they lose inches (okay, may a quarter of an inch here or there) before the scale goes down. Others find the scale declines, but their clothes still feel the same and then suddenly, voila!, they feel loose.

You can help tighten and tone--and sometimes just stand taller--with strength training. A number of LPCers report that they find that helps them lose a clothing size--or make their clothes fit more loosely.

But there's no hard and fast rule. Just stead changes in habits which will ultimately lead to your goal. Hope that helps. Thanks.

_______________________

NW DC: Hi Sally,

First a quick tip on stability balls for sitting: There is a version called the "Sit'n'Gym" that has a set of "nipples" that keep the ball from rolling away when you are not sitting on it, but still has all the benefits of the regular balls. www.balldynamics.com sells them for $15-$20.

I'm one of your "regular fitness trainer readers." I'm happy to see the Atkins Diet go belly up as I never liked the idea of allowing so much unhealthy fat into our diet or a macronutrient restricted diet. The South Beach Diet is the only low carb diet that seemed somewhat acceptable to me, as it emphasizes healthy fats.

Actually, I have never really cared for low fat diets either. What I do subscribe to is WELL BALANCED NUTRITION; I believe we need a properly personalized proportion of all macronutrients, ones that are high in quality and have a TOTAL of calories that are appropriate to a GIVEN individual. Overly restricting any macronutrient has many downsides and requires extra attention to quality.

What makes the most sense to me for someone trying to lose fat would be to create a caloric deficit of no more than a 1,000 kcal/day. This is constituted from half restricted intake and half exercise expenditure, which should equal losing a pound of fat per week. The very low calorie diets have a tendency to breakdown muscle instead of fat, are hard to maintain, lower metabolism and are known for rebound weight gain. Remember; "patience is a virtue."

Part of the key is to make sure that the weight loss is from body fat; not muscle or water weight. Nutritionally, this is best accomplished by having adequate amounts of complete protein, high fiber/low glycemic carbs and some healthy fats.

Exercise wise; it is best to utilize a strength training program to build/maintain muscle in conjunction with diversified aerobics. A few exercise tweaks that help are:

ä/ aerobics in the morning on an empty stomach (except for lotsa water) or after weight training. Aerobic exercise taps body fat best when we are low blood sugar. We wake up hypoglycemic and doing the weight training before aerobics clears the blood sugar as long as you are not consuming a carb drink.

å%rform the aerobics in a manner that burns the most calories, NOT the "fat-burning zone" modality. We burn fat, protein and carbs all day and night. The proportions are determined largely by the intensity of physical activities. If you want to burn the highest ratio of fat; just lie in bed and don't eat, however that will burn the least calories!;

å¡ry your aerobics. The highly repetitious nature of aerobic training can easily create homeostasis. The change ups will keep your body guessing to get the most bang from your aerobic efforts.

äf you can; do two exercise sessions per day at least four hours apart. There is a post-exercise elevation of metabolism that can last up to four hours.

äake sure that you strength train all the large muscle groups, not just the areas where you store your body fat. During caloric deficit, the body will try to breakdown any muscle that is not being actively used such to lower metabolism and spare fat. We are genetically predisposed to do this to stave off famine, aka; the "famine response."

These are the tips that have helped my clients lose weight successfully, maintain their weight loss and improve overall health.

Sorry for the length...somethings just don't fit in a nutshell

Sally Squires: Whew! That is a long posting, but there's a lot of valuable stuff in there. Thanks!

_______________________

Thomasville, N. C. : I tried Atkins, in a medically controlled study at Duke University. (The Program was underwritten by Atkins!;). It's the only diet where I was an abject failure. I just couldn't sustain my main snack food being Pork Rinds. My conclusion, learned the hard way, is that any diet or program you go on--with the mindset that you're going to be on it until you reach a certain goal, and then you're going to go off it again--is a fast track to failure.

That's why I believe that it's best to go back to the basics, which is the mantra of the Lean Plate Club. While it's harder to change lifelong habits instead of going on multiple diets, that's truly the only long-term solution. I've also found that diet foods probably AREN'T.

Sally Squires: Those pork rinds would be tough for me to swallow too, Thomasville, although I know they are loved by many. And you're right about that idea of finding what works best for you. For life! Sorry you had this detour, hope this are going better. Do let us know how it goes and continued success with your efforts. Thanks.

_______________________

La Plata, MD: My husband and I have been on a low-carb diet for over two years. The most positive effect has been that we have cut down substantially on our consumption of processed foods. And we have never purchased any Atkins products to support this lifestyle. We are eating healthier now, severely limiting sugar, baked goods and pasta, in favor of vegetables, lean meats, and yes, even fruit.

Sally Squires: Congratulations, La Plata. And you demonstrate an important point. It's the more processed carbs--the ones with added sugar--that seem to pose the most problems for people But if you get your carbs and your fat in foods that have them naturally, so that means more fruit and vegetables, whole grains, avocados, fish, nuts, etc.--you're ahead of the game. Reminds me of a wonderful spelt cracker from Whole Foods that has no added fat and is from whole grains. Yum. Although it is pretty crunchy. Thanks.

_______________________

Herndon, Va.: Hi Sally and posters: With all of the fresh veggies at the farmers markets right now, I'm looking for more ways to cook them. Are there ways to make healthy quiches and veggie pies and things? I really like mixing my veggies together to get more servings in at once. Thanks so much!

Sally Squires: The www.5aday.gov site has a bunch of recipes that will help with your efforts. Each one also tells you how many servings of fruit and vegetables you're getting. And take a look at the American Institute for Cancer Research's new cookbook.

One pot meals are another way to get additional servings. So for example, tonight we are dining on chicken (that cooked while I was on the Stairmaster this a.m.) I put it in a vegetable filled sauce from Trader Joe's and added broccoli that was left over from last night. Tonight, we'll reheat and serve with brown rice. For dessert, mixed berries, maybe with a dollop of whipped cream, just 25 calories per two tablespoons.

Other examples are stews, soups, casseroles. You might also check out www.meatlessmondays.com, also www.5day.com--different from the government run site.

Hope that helps. Other suggestions out there?

_______________________

King of Prussia PA: When Einstein died, the equation E=MC2 was still valid. When Atkins company filed for bankruptcy did not terminate the validity of carbohydrates are to be understood, Did it?;

Sally Squires: I'm not sure I follow you. Can you please clarify?

_______________________

Apex, NC: Hi, Sally!; What is your take on the "Natural Cures" trend of late?; I struggle with trying to eat a low-fat, low-cal diet, but at the same time trying to eat the most natural, unprocessed whole foods I can find. It's a definite challenge.

Sally Squires: And that's why finding moderation in all things including moderation is a good way of living. Trends worry me. But eating smart and moving more is backed by a growing number of studies. And so, if the Natural Cures means to eat more whole grains, more fresh fruit and vegetables, more lean sources of protein and healthy fat, then yes, that's a good thing. Thanks.

_______________________

Columbus, Ohio: I joined Weight Watchers on May 1, 2003 weighing in at 350.4 lbs. I have been very successful ~~ losing 174.4 lbs (I now weigh 176 lbs). I am very proud of my success, however, I've hit a major plateau (have only lost 20 lbs in the last 9 months with no loss in the last 3 months) and I am becoming frustrated. Not enough to give up ~~ I don't want to go back to where I was and if I have to stay at 176 lbs ~~thats fine with me.

I do WANT to reach my goal ~~ another 32 lbs to lose to reach my Weight Watchers goal. I am trying to be proactive and find ways either around or over this brick wall I've hit.

Do you have any suggestions for breaking through a plateau?;

Sally Squires: Stay the course, Columbus. What you're experiencing is very common. In fact, one of the successful losers that we featured a couple of weeks ago had experienced a plateau for at least four months. It might have even been seven.

You could try to mix up your workout routine. And if you're not doing weight training that would be a good thing. Adding more lifestyle activities where you can--you know taking the stairs, standing while you work (as I am doing in writing this chat) walking to errands, etc. might help a little. But it is absolutely par for the course to hit plateaus, especially with such major weight loss. And by the way, congratulations! You have really accomplished something wonderful. Continued success with your healthy new habits. Do let us know how it goes. Thanks.

_______________________

Tampa Bay Area, FL: Regarding the question from Jamestown, RI: "How much weight does one have to lose before their clothes' size changes?;"-

Comparing notes with a few friends who have accomplished several size reductions, 8-10 pounds has equalled one dress size for each of us. That may not be universal, but for a few hard-lossing gals here in FL, that has been the rule of thumb...and useful info for goal setting.

Sally Squires: That's good feedback. Thanks much Tampa Bay.

_______________________

Confused in Washington: Sally,

I rarely question anything a chatter has posted, but I am confused by "NW DC," the fitness trainer - please give me a straight answer on exercising with or without food beforehand. Nearly everything I've read says that you have to properly fuel your body before a workout, but I do see, from time to time, people who claim that it's best to exercise on an empty stomach. Having been at a dieting plateau since JANUARY, I need all of the advice I can get.

Sally Squires: When I interviewed David Nieman, a well-known exercise physiologist at Applachian State, he said that honestly, most of us are so well fed, that we should worry about whether we eat before a workout. He says that once you get a few minutes into it, even if you feel a little hungry when you start, that your body will take over and you'll do just fine.

But if you really feel you need a snack before your workout, make it about 100 calories, with a little protein, a little complex carbs and a little fat. And eat it at least an hour before your workout.

Hope that clarifies things. Thanks.

_______________________

Cambridge, Mass.: Sally, I have found a great solution to travel! I bring my exercise DVDs on the road with me. I can play them on my laptop. Now I can do Pilates or aerobics or abs programs right in my hotel room!

Yay technology!

Sally Squires: Great idea, Cambridge. And don't forget that resistance bands are also great for travel. They tuck into your suitcase and can be used for stretching and resistance training. Thanks.

_______________________

Recipe for disaster: = family history of osteoporosis + personal history of extreme clumsiness. I'm 25 -- how much calcium should I be getting to build strong bones, and where should I be getting it?;

Sally Squires: Having a family member now in semi-assisted living because of a collapsed spine due to osteoporosis, you are very, very smart to do something about this now.

Exercise: do as much weight bearing activity as you can. Until age 35, you are still building bone. Make yours as strong as possible. So walk, run, take the stairs, etc.

Food: Aim for three servings of skim milk or its equivalent per day. If you're lactose intolerant or vegan, drink at least servings of a mixture of calcium fortified juice and/soy milk. Also salmon, sardines have tiny bones that will boost some of your calcium intake and you can get more from tofu and some vegetables. Sesame seeds are also rich in calcium.

Vitamin D: You need to help build your bones. So be sure to drink vitamin D fortified milk and consider a dietary supplement with vitamin D, since it appears that many Americans fall short.

How much do you need daily of calcium? 1,000 milligrams--roughly the amount in three glasses of skim milk. Other good choices, nonfat milk products, including yogurt and the nonfat feta cheese, mentioned in today's LPC newsletter. Thanks.

_______________________

Washington, D.C.: Is it total calories that counts most or is it the make up of those calories?; I've heard that people can gain weight on a low-calorie, high carb diet.

Sally Squires: You can gain weight on any diet that means you eat more calories than you burn. In the end, calories DO count. Thanks.

_______________________

Silver Spring, Md.: My mother went on Atkins, lost weight and then gained it all back and then some. It also affected her mood and sleep cycle. As a teenager, it was very difficult to deal with this as my mother was already clinically depressed, and knowing now that Atkins disrupts serotonin levels, it made it so much worse. I cannot see why anyone would want to diet that way. Why can't we just all eat less?;

Sally Squires: Sorry to hear about your mothe's experience Silver Spring. Sadly, she is not alone. You raise a good question: why can't we just eat less. I guess it's because we now have food so readily available and cheap and because most of us live very. very sedentary lives. I am convinced that more of us need activity breaks instead of coffee breaks or snack breaks. But that's purely anecdotal.Thanks.

_______________________

Austin, TX: Sally - great article today as well as your email post to us LPC'ers!; I have a question related to the email. You recommend for weight maintenance to use a "very rough rule of thumb...to take your weight in pounds and multiply by 10 . Then add about 20 to 40 percent more calories per day if you live a sedentary life and add 40 to 60 percent more calories if you're active." Well, say you want to shed some pounds and are not yet at your ideal weight. Wouldn't the weight loss work just as well (or better?;) if we determined what our healthy weight should be (in conjunction with our doctor, of course), then calculate what our daily intake should be, adding in our activity level. At that point, there shouldn't be a need to "diet", right?; Wouldn't a person slowly lose the excess pounds without going through any extremes of restriction and then trying to learn how to eat after "the diet"?; Thanks, and keep up the good work!;

Sally Squires: A version of what you suggest, Austin, is already being done by a researcher at the Uniformed Services University of the Health Sciences--the military's medical school in Bethesda, MD., just outside of DC. She puts obese and overweight women on 2,000 calories a day. These are fairly large women, and when they learn to eat healthfully on this calorie level, they start to lose weight and never need to "diet" again. They just learn to live on the 2,000 calories per day. Thanks.

_______________________

Longwood, FL : You can also travel with a stability ball, just blowing it up with the manual pump is a workout!; I love the stability ball!;I sit on mine to watch Tv and do exercises then also.

Sally Squires: You can indeed, Longwood. And just think of the extra calories you burn pumping it up. Thanks!

_______________________

King of Prussia: We still need to be sure of the type of carbs that are healthy even though Atkins died and the company filed for bankruptcy.

PS How does a type 2 diabetic on oral meds lose weight?; talk about internal conflict. meds make you gain dieting keeps you maintaining obesity.

Sally Squires: Thanks for clarifying. Absolutely. And sugarcoated cereal, white bread and lots of cookies and candy and soda are not the kind of healthy carbs that I'm talking about. But fruit and vegetables, whole grains, etc. are.

And yes, it is tough for those with diabetes because those oral medications can cause weight gain--another example of how unfair life can be. But having said that, look at Gov. Mike Huckabee. He was diagnosed with diabetes and has lost 100 pounds and become a real inspiration for what's possible. You can read his account in his new book: Quit Digging Your Grave with a Knife and Fork: A 12 Step Program to End Bad Habits and Begin a Healthy Lifestyle.

It's a great read.

_______________________

Gaithersburg, MD: Sally, I just read a story about a new "white wheat" whole grain, developed by ConAgra, that's going to start appearing in foods to boost the whole grain content. It's called Ultragrain White Whole Wheat. Supposedly it'll help to get kids to eat more whole grain foods.

My question is, do you know whether the quality of the grain, in its whole form, is as good as regular whole wheat?;

Sally Squires: I don't Gaithersburg, but that makes two things that I need to check out this week. Thanks! Sounds interesting.

_______________________

Washington, D.C.: Food find:

"All Natural Roll-ups." This is a HUGE wrap, about 12 inches in diameter. They come in a plastic zippered bag. My husband found these at Whole Foods on River Road over the weekend. The ingredients are stone ground whole wheat flour, water, sea salt, baking powder, soy bean oil, and "cultered wheat starch," whatever that is. a serving is 1.5 oz, 8 servings to a package, and there are 6 of these wraps in a package. One serving is 110 calories, 2g fat and 4g fiber, so one of these is 2 points on Weight Watchers. For lunch just now I filled one with 3 oz of white chicken, fresh spinach leaves, tomato slices, and a tablespoon of vidalia onion and cilantro dressing, which I keep in the fridge here at work, and the whole thing was 6 points, and it was all natural, and delicious. These wraps are better than any tortilla I have found, they are nice and flexible and don't tear, and you can make a really big wrap with them.

Sally Squires: Yum. Sounds great, DC. Thanks.

_______________________

Washington, D.C.: I love a summer treat, but am trying to lose weight. Usually this means I get soft-serve frozen yogurt but ask for a child's size portion or for the container/cone not to be filled all the way up. Without fail, this results in my getting enormous cones or cups, which I then have to waste by knocking off half into the garbage. Why oh why ...?

2. Did you know that there is an ad running during this chat advertising a diet for women over 40 ("Why women over 40 cannot lose weight..."!)

Sally Squires: Why oh why, is right. Perhaps someone in the frozen treat industry will note and help make changes. And as for the ad, it's prime evidence that news content and ads are completely separate. Can't say any more than that! Thanks.

_______________________

Masontown, Pa: My favorite new food find is home made smoothies. I use a cup of ultra skim milk, about 3/4 of a cup of frozen fruit (any kind) and about a tablespoon of jello fat free sugar free pudding mix. I like the cheesecake flavor, but you can use any flavor that you like. This is a really low calorie highly nutritious dessert, and you get a serving of dairy and a fruit.

Sally Squires: Smoothies are a fantastic treat. And Penn State researcher Barbara Rolls, author of Volumetrics, has shown that the more you whip them in the blender, the more air they have and the more they help fill you up. In fact, we did a smothie video for the Lean Plate Club a couple of summers ago. Perhaps we can get it back up on the web because they're quick, tasty and perfect for hot weather. Plus you can make them with whatever ingredients you happen to have. My favorite is with Total Greek nonfat yogurt--just 80 calories per cup--fresh fruit and tons of ice. Makes my mouth water now. Thanks!

_______________________

Longwood, FL : Hello Sally and Lean Plate Clubbers!; I visited the mypyramid website and while it is easy to navigate, I did not like the amount of calories it told me to eat to maintain my weight, too many I thought, and it does not take into account people who are currently losing weight. I think you are better off following serving guidelines from ADA.

Sally Squires: Thanks very much for the feedback, Longwood.

_______________________

Lamoni, Iowa: More of a comment than a question. I did the Atkins thing when I was in high school. Weight came off, then came back. It took me many years to decide to try to lose weight again, and I tried another weight loss program. One thing I found about the low carb foods was that many of them were also "points friendly" if you watched out for the fat content. I find many items, especially bread products are advertised as low carb, but are also healthy choices because of the low calorie and high fiber content. I hope the industry does not pull all the low carb foods for this reason. By the way, I lost all my weight, went from a size 16 to a 6, and have maintained my weight loss since April 2005.

thanks

Sally Squires: Congratulations Lamoni! And you've just provided another good example of making a program your own. Sounds like you have done that well. And I suspect that products that have good sales are much less likely to disappear from the market. Thanks.

_______________________

New York, N.Y.: Sally-those wraps are a classic example of the misleading serving sizes food manufacturers use to try to pretend their food is low-calorie! "a serving is 1.5 oz, 8 servings to a package, and there are 6 of these wraps in a package. One serving is 110 calories, 2g fat and 4g fiber,"

8 servings per package, but only 6 wraps!! That means each wrap actually has 147 calories, 2.7g of fat, and 5g fiber.

Sally Squires: Excellent catch, New York. Thanks for being so eagle-eyed and responding quickly!

_______________________

Duluth, Minn.: What we need to hear more about is what's happening at the cellular level? How many more fat cells has a fat guy got a skinny person? How small can these fat cells get and still be in the range of normal healthy adipose cells?

On a Southbeach type regimen, I have good blood sugars, lipid profiles, and my blood pressure and weight both have dropped. But any diet that demands constant jousting with friends and culture seems impossible to maintain.

Sally Squires: All good questions and observations, Duluth. From its introduction, South Beach has underscored the importance of healthy fat, and limited saturated fat, which is clearly linked to an increased risk of heart disease.

The on-going Atkins studies by independent researchers will help answer the question of long term effects of very low carb regimens on blood vessel function, muscle strength and more. It will be interesting when the data is available, which won't be for a while. Thanks.

_______________________

Washington, DC: Hi Sally!;

I know the bottom line of weight loss is expending more calories than one consumes - but I also know that the body tends to hold onto weight if a person is eating too few calories.

So my question is - how low is too low?; I've seen countless ways to calculate the optimal number of calories to consume for weight loss (given height, weight, exercise level, and lifestyle), but no two calculations are the same. My head is spinning from the math - any suggestions?;?; Thanks!;

Sally Squires: Yes, some days it makes my head spin too, DC. The body can go into a "starvation" mode if calories go too low. And so some overweight people who become too restrictive find that their weight loss progresses a little when they add a few calories. Emphasis on the few!

Eating regular meals will also help. So be sure to have breakfast. Sleeping means that you have fasted for the longest period of the day. If you continue that fast until lunch, your body may be more apt to hold onto what it's got--that starvation response.

Otherwise, aim for a safe weight loss of about 0.5 to 2 pounds per week. Most people can hit that range by cutting back on 250 calories per day and boosting activity by 250 calories daily. That leads to a 500 calorie deficit--or about one pound per week lost. Remember, moderation in all things...

_______________________

Silver Spring, Md.: I have found Minute Maid Light lemonade at Giant. Love it too.

Sally Squires: Thanks Silver Spring.

_______________________

Washington, D.C.: I submitted the wraps food find. I did the math -- if there are six wraps and 8 servings of 110 each, then each wrap has 146.66 calories, still 2 WW points. Any Weight Watcher looks out for this and keeps a calculator handy.

Sally Squires: Okay, looks like we'll need to do some more calculations. Thanks. I'm on it.

_______________________

Athens, GA: I've been around long enough (I won't say HOW long) but when I was a child, the "grapefruit" diet was the equivalent of the Atkins one -- i.e., if you (my parents) ate half a grapefruit before each meal, the calories they consumed didn't count. In the 80's/early 90's, the owner of the ad agency I worked for got hooked on the "NO FAT" diet. She took it to mean that she could eat unlimited amounts of sugar-laden snacks -- I literally watched her scarf down a WHOLE BOX of Cocoa Pebbles in a single day!; But no fat. She couldn't understand why she was gaining at least 5 lbs. a month. I kept telling her: calories DO count. Portion sizes DO count. She learned the hard way. Now -- well, the search for The Perfect Diet never ends -- are discovering that the same common sense holds true for low-carb diets. And probably all the others lurking in the wings. When will we ever learn?;?; There is NO "magic formula" to losing & keeping weight off. My secret?; I use little plates (saucers or salad-sized; little bowls) that look full with much less food on/in them than the big dinner plates can hold. Psychologically satisfying: the plate LOOKS full -- and I FEEL full (not gorged)at the end of the meal. I reward myself with a small scoop Healthy Choice ice cream (when I've completed my editing work for the day; I edit online) in -- I'm serious -- an extra votive candle holder that doesn't have a candle in it. You really CAN train yourself to eat smaller portions. Also, at least in my own experience, eating small portions more frequently (rather than 3 big meals each day) seems to help. You don't get as hungry and tend to overeat.

If this helps at least one person out there, I'll be very happy.

Barb in Athens, GA

Sally Squires: I'll bet it will Athens. And yes beside the grapefruit diet, there was the Stillman diet before Atkins. And the Scarsdale diet and the cabbage soup diet and the....well, you get the idea.

Thanks very much. Sounds like you've put a lot of thought and effort into your smart eating and other healthy habits.

_______________________

Jacksonville, Fla.: Sally, I've been following George Stella's low carb guidelines, he's a chef featured on the Food Network. He and his family (wife and 2 sons) have lost over 550 pounds in 2 years. Lots of fresh veggies, some fruit, nuts, lean meats, a little wine, everything in moderation. I've lost 30 pounds in 7 months and feel great.

Sally Squires: Congratulations, Jacksonville. And let's note that you mention lots of fresh fruit and veggies as well as that other good food. That's what counts. Continued success with your efforts. Hope you'll update us from time to time. Thanks!

_______________________

Tampa Bay Area, Florida: My vote for the most misleading label goes to tuna "packed in water". Read the label: it is actually NOT packed in water, but in broth containing a number of different products, including soy - a common allergin. In order to get tuna REALLY packed just in water, it is necessary to buy low sodium brands.

My second nomination for poor labeling - again over the presence of soy- goes to Canoleo "100% Canola Margarine". I bought it thinking by the label that, unlike most margarines, it would surely be soy free, but a closer read of the ingredients shows the ingredients to include soy protein.

When soy is such a common allergen, it seems unbelievable that it is so frequently included (and in the small print) of the foods we eat.

Sally Squires: My bet is that you will enjoy an upcoming Lean Plate Club column on soy, Tampa Bay. Thanks very much.

_______________________

Columbia, MD: Comment: just as tasty as the Pepper Cashews are the Cajun Spicy Almonds (also found at Giant) I can't remember the brand name but boy...are they tasty!; and nutritious!;

Sally Squires: Thanks! And for those who don't yet receive the Lean Plate Club e-mail newsletter, this LPCer is responding to a food find that I mentioned in today's edition. Thanks.

_______________________

Omaha NE: A few years ago, I lost 15 pounds while following the Carbohydrate Addict's diet (I think that's the name, anyway). I liked the diet--probably because I didn't feel deprived of anything. The downside was constant constipation. Perhaps it was all the cheese?; You'd have thought that all the vegetables in my salads would have added enough fiber to take care of that, but no. I never have returned to potatoes and bread the way I used to enjoy them but the weight is back anyway. I also have a tough time gettting excited about salads because I ate them so frequently then. I won't go back to the low carb diet because of the constipation. If someone can do it without feeling that side effect, I will say that it was the easiest 15 pounds I've ever lost.

Sally Squires: Constipation and bad breath are two common problems with the very low-carb approach, so you're not alone in what you experienced. That's also why Atkins Nutritionals sold laxatives...Thanks.

_______________________

Delran, NJ: Love the LPC!; Since regularly reading LPC, I've started walking up 4 flights each morning to my office.

After tracking my meals for 1 week, I've found 3pm my weakest point. I run to the vending machine even if I bring a healthy snack from home.

Any ideas on how I can avoid my 3pm raid on the vending machine?;

My find is The Cooking Light Way to Lose Weight. Its a hardcover book with stories and great recipies from the magazine, "Cooking Light". Thanks. Signed, Still Trying

Sally Squires: Try adding a little more for lunch, Delran.Another option is to take a walk to a nearby store--if you have one close by--and pick up a cereal bar, carton of skim milk, a small bag of nuts. The walk back and forth should help you a little, and you might also drink some water with your snack which will help you feel fuller. Enjoy every morsel and plan calorically for it. Another option might be a bowl of cereal with fruit and skim milk or a cup of soup.

Let us know how it goes.

Thanks!

_______________________

San Francisco: Hi Sally,

I have a basic question: is using honey as a substitute for sugar OK or does it make no difference?;

Thanks for your chats, they are a real support

Sally Squires: You can use honey in place of sugar, San Francisco. It's not always as good for cooking, of course. And it's no lower in calories. In fact, as a recall, teaspoon per teaspoon it has a few more calories. Honey be absorbed a little more slowly than white sugar, which gives it a slightly lower glycemic index rating--how much it boosts your blood sugar. But it's minimal difference. Hope that helps. Thanks.

_______________________

Lawrence, KS: My Comment on the Atkins Diet: My daughter recently lost 50 lbs (she had gained it over a year) on Atkins. She is keeping it off. I have used it many times when I get 5 lbs or so over my preferred wgt. One of the misconceptions about the Atkins diet is that it is ONE diet. In fact, it is a variable diet suited to everyone, depending on your current weight vs desired weight. Of course for best results you need to start with the most strict version, but as you get closer to your desired weight you can add back some carbs gradually. Everyone has a different metabolism, so each person's Atkins diet is different. But it does work wonderfully if it is applied correctly. And the food they are selling isn't necessary for the diet to work. In fact, it is best to design your own version of Atkins with the foods you like and it is more economical also.

Sally Squires: Thanks for the feedback, Lawrence. And as you point out, there are different ways of doing Atkins. In other words eating spinach salad and salmon is not the same thing as having a juicy hamburger with butter on top. Sounds like you are using it to maintain a healthy weight in a good way. Congratulations to you and your daughter. Thanks.

_______________________

New Haven, CT: I was successfull on the Atkins Plan. I lost 50 lbs. in 10 months. When 2 very stressful situations arose I began to incorporate carbs in my diet and the weight rapidly returned. I did not really learn anything from the Atkins Plan relating to making appropriate choices. I just learned to eliminate certain foods. I have recently joined Weight Watchers and so far have lost 10 lbs. - 2 lbs. in 5 weeks. Time will tell if I am able to modify my eating habits permanatley. Any thoughts?;

Sally Squires: Yes, know that it takes at least six months to really instill a healthy new habit--whether it's eating, exercise or giving up smoking. It's how you learn to incorporate healthy new habits that you can sustain no matter how stressed that will help determine your long term success. Congratulations on what you've accomplished. Let us know how it goes. Hang in there! LPCers prove week after week that you can make healthy changes to achieve a healthier weight.

_______________________

Williamsburg, VA: The Atkins diet is just plain scary, so I'm rather pleased it's going away. The South Beach Diet--because it's about good carbs (whole grains) and good fats (unsaturated) is a much better choice. It's changed my life!; I lost 38 lbs. in a year without ever being hungry!; I promise that the South Beach Diet really works!;

Sally Squires: Good for you Williamsburg. Congratulations!

_______________________

Ben Lomond, CA: While I never adopted Atkins, I do follow the South Beach plan, and as a lifelong take-it-off and put-it-on-again dieter, being carb-conscious has worked for me. I used to have pasta dinners several nights a week and bread at every meal. Now I rely on whole grains and vegetables for my carbs, and pay attention to when and how I eat them. My fats are low- or reduced-fat, and I eat more chicken and fish than meat. Finally, I don't use "low carb" products--there are lots of smart carbs out there to eat instead!; While I have not lost a ton of weight, it has come off a little at a time. I don't have the sugar cravings I used to, and, most important to me, I have lots of energy. This is a really long way of saying that paying attention to carbs can work and be a healthy eating style.

Sally Squires: And it's by taking that approach that will likely help you succeed for the long term, Ben Lomond. Hope you'll give us regular updates on your progress. Thanks for "weighing in."

_______________________

Port Orchard, Washington: One of my employees wanted to use the stability ball as a chair. I was totally against the idea. I brought my safety officer in to discuss using the ball with the employee. After a few minutes of discussion they agreed to try it out. I went on record as a no vote. A day or two later there was a big pop and the employee was flat on her tush. Thankfully no physical damage. I would agree to use it if the ball is designed to be used as a chair.

Sally Squires: A good word of caution and the reason that today's e-mail newsletter features a ball that will hold up to 1,000 pounds. Glad there was no injury to your employee. Thanks!

_______________________

Chicago, Ill.: Low carb eating works for me. I lost 70lbs and it stays off (five years now) as long as I keep any eye on the carbs. Blood test results are good too. I no longer need the meds the doctor previously wanted me to take. If Atkins only works for some people, I'm one of them. I think the trick is natural food. I've never seen a bread, pasta or candy tree. The abundant foods on the planet are meat, vegetables, fruits, nuts and whole-grains. Eat like a caveman and you'll be fine.

Sally Squires: Those 70 pounds are very impressive, Chicago. Congratulations. And the foods you mention are the healthy ones that the Dietary Guidelines also recommends, especially that fruit and vegetables. Thanks!

_______________________

Sally Squires: Lots of great discussion today. I'll try to post more answers that we didn't have time for in both the upcoming newsletter and in an update to the web chat later this week. So if your posting didn't make today's chat, check out those two places.

Winners today are:

Tampa Bay; Columbus Ohio; Thomasville, NC; Silver Spring, MD. and the posters who offered the wrap and the revised numbers.

Please send you snail mail address to leanplateclub@washpost.com and please put winner in the subject line to expedite mailing.

Thanks to all. 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.