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 .

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Sally Squires: Welcome to the Lean Plate Club. We've got soy and a lot of other topics on the platter today, so I'll try to be brief here. LPC e-mail newsletters should be in your electronic in-boxes if you subscribe to this free weekly service. (If you'd like to subscribe, just go to leanplateclub@washpost.com. Look for the newsletter box and click. It's that simple. If you have any trouble, please contact me at leanplateclub@washpost.com. Ditto if you don't receive your copy and you have subscribed.)

Also, the LPC column is nationally syndicated. So if you'd like to read it in your local newspaper, please let me know and I'll be happy to pass along the word to the appropriate folks at the Washington Post Writers' Group. We already have newspapers coast to coast. Again, use the e-mail above.

The prizes today are:

Indian Cooking Without Fat: The Revolutionary New Way to Enjoy Health and Delicious Indian Food by Mridula Baljekar (Marlowe)

Tofumania: 120 Easy Recipes for te Disease You Love with the Added Benefits of Tofu by Brita Housez (Marlowe)

The Automatic Diet: The Proven 10-Step Process for Breaking Your Fat Pattern by Charles Stuart Platkin (Hudson Street Press)

You The Owner's Manual: An Insider's Guide to the Body That Will Make you Healthierand Younger by Michael F. Roizen, MD and Mehmet C. Oz, MD (Harper Collins)

For those new to the chat, here's the deal: We're looking for tips, habit changes, assistance to someone on this chat, a healthy food find or a great tasting, healthy recipe. (If you're not the author, please do credit the source!)

Do one of those things and one of the above prizes could be yours. Winners are announced at the end of each chat and in making this offering, we are not endorsing any weight loss regimen, exercise plan, volume or book. It's simply a way to show you the wide array of resources available as you work to instill healthier habits for a healthier weight. (Whew!)

Also, don't miss tomorrow's Food section where you will find a taste test of some government healthy recipes written by yours truly with assistance from veteran fod taste testers and the former recipe editor of the Food section.

Now enough of this chitchat--on to the chat!

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Santa Monica, Calif.: There are many sources that dispute the health claims of soy, and I am in agreement with them.

Soy Online Service

or

BecomeHealthyNow.com

Sally Squires: Hey Santa Monica: I suspect we will have some lively discussion about this very topic today. Thanks for passing along the sources.

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New Albany, Ind.: Why are soy foods often quite expensive? It seems healthful substitutes, like soy hotdogs and burgers, can often be more expensive than eating meat and processed foods.

Sally Squires: They can be pricey, can't they New Albany? I suspect it has to do with production, demand, etc. I have seen soy products at wholesale groceries, such as Costco. And Trader Joe's has some good deals on soy. But you're right, some of the specialty stores and even some of the groceries can charge a pretty penny for this stuff. Anybody out there found some bargain sources of soy?

Thanks.

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Anonymous: I had breast cancer in 2002 and am currently taking tamoxifen. When diagnosed, my oncologist said there were no studies to determine if soy products reduced the effect of tamoxifen. Has research been done or is any going on to investigate this?

Thanks,

Betsy

Sally Squires: Very sorry to hear about your bout with breast cancer. Hope that that is well behind you. There is some active research on this topic, although most of the studies remain in animals. And as you know that doesn't always equate to the same thing in humans.

The concern has been that soy might intefere with tamoxifen. But some of the researchers that I interviewed last week said that there's a little evidence emerging that soy may potentiate the effects of tamoxifen and its sister drug raloxifene. Until scientists sort it out, best to talk with your doctor first and stick with moderation in all things. Hope that helps.

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Madison, Wis.: I'm always looking for healthy new breakfast recipes. I don't like to eat the same breakfast food over and over. I made the French Toast with Blueberry Orange Sauce from the 5 to 9 a day site. Since I was making it during the week, I made the sauce the night before as well as putting the bread in the batter in the frig. Then in the morning it made for a quick, easy and tasty breakfast.

Sally Squires: Thanks for the feedback, Madison. For those of you who don't yet get the LPC e-mail newsletter, I linked to some government sites with recipes and asked for some feedback on them. Sounds like this one is a winner. You can search for more at www.5aday.gov. The site also tells you how many servings of fruit and vegetables each recipe contains. Salud!

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Reston, VA: Is there an important relationship or posible reactions for women who are taking hormone replacement therapy (premarin or estrotest) and soy products? I've heard that soy can accentuate the female hormone levels.

Sally Squires: Soy has phytoestrogens--that's the technical term for plant based estrogens. But as scientists told me last week, these aren't the exact chemical structure of estrogen and there is evidence that they may behave differently in the body. The answers are still being unravelled to this one. So best to keep talking with your doctor and watch your symptoms carefully if you are eating a lot of soy while also on estrogen replacement therapy.

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San Antonio, TX: My immediate thought when I read your column was about the funny line that goes, "Too much of a good thing is . . . wonderful." But that's supposed to be a joke! Too much of a good thing is usually wacky. Why do we such trouble with the concept of moderation?

And on the subject of soy, this recipe is from www.fizzymeals.com. The edamame is such a fun and kid-friendly vegetable.

Edamame Succotash

1 tsp olive oil

1 tsp garlic, minced

2 cups frozen edamame

1/4 cup onion, chopped

1 1/3 cups frozen whole kernel corn

1/2 tsp seasoning salt, such as Lawry's

Thaw the edamame and corn under running water. Drain well. Spray a skillet with cooking spray; add oil and heat to medium. Add the garlic, edamame, corn, and onion. SautB¯r 4 - 5 minutes. Add seasoning salt to taste.

Sally Squires: Yes, indeed, that idea of moderation seems to be a difficult one for many of us. Edamame is a big favorite among many, although I confess, it's still not yet an acquired taste for me. Thanks for passing along the recipe and crediting the source.

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Falls Church, VA: After increasing my soy intake in an effort to help with menopausal symptoms, I eventually discovered that soy causes serious digestive problems for me. So many products include soy in one form or another -- soy lecithan in chocolate, soy oil in tomato sauce, soy in cereal.

Before I realized that soy was causing this, I consulted my doctor about the digestive problems. I tried his recommendations on diet and over-the-counter medications, and when problems continued I was sent to a gastroenterologist. I had diagnostic tests and a lactost tolerance test, and when they didn't show anything I ended up with an anti-acid prescription. After reading the warning label, I didn't take it. The realization that soy was a problem came to me a year or so later.

Do you have any idea how common this sensitivity might be?

Sally Squires: I've heard that it's relatively rare. And if I remember correctly, one expert quoted 1 in 1,000 people may have a soy allergy, so the odds are still very much in the favor of no allergies. But for those who are sensitive to soy, I understand it can be quite uncomfortable. Sorry to hear about your allergy to it.

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Burke, Va.: Sally,

I have had chronic neck pain for years and have recently started yoga again to help combat. Since I don't belong to a gym and find the yoga studios too expensive, I've started ordering yoga DVDs from Netflix. I've tried out a bunch and bought a couple and sent back even more that weren't my style. One I tried yesterday that I loved was Iron Yoga. It comes small hand weights with a vinyasa yoga that really worked the upper body. I highly recommend although it was definitely intermediate! Do you have any suggestions for yoga dvds? I'm getting the MTV yoga series next, more out of curiousity.

Sally Squires: Great idea, Burke. LPCers have mentioned NetFlix in the past, but at that time, it sounded like there were limited exercise videos. Sounds like they may have expanded the choices. What a great way to get variety, and have your routine delivered to your door. Pretty cool! Thanks.

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Rockville, Md.: Have you thought of writing or written anything on getting toddler to eat vegtables? My husband and I love them but its been a real struggle with our son. Many people said, put it in sauce or make dips for them. Neither worked for me. It took a lot of expirementing but I found, if I put veggies in a soup my son will eat them, also if I shred yellow squash and mix it with cheese on a pizza, I can get him to eat it. I can an article with different ideas would be great...

Sally Squires: It's a great idea for a story and we touched on this topic last year at about this time as part of a back to school article (although I realize that your toddler is a little young for that.)

Your suggestions are really good. But the best thing any parent can do is to introduce a healthy food and then let the child (no matter what the age) decide how much to eat--or not. Also, know that it takes multiple exposures--at least half a dozen--before kids really "experience" a food. Tastes are indeed acquired. (Guess I better try some more with that edamame.)

Other suggestions out there?

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Falls Church, Va.: Over the last year, unsalted soy nuts have dissappeared from the shelves of my neighborhood supermarkets, including Safeway, Trader Joe, Harris-Teeter. The salted variety are still available. Any reason for this?

Sally Squires: None that I know of. Demand perhaps? Anybody else find this as well? Thanks.

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Anonymous: We enjoy vanilla soy milk on our cereal every day. Also a favorite is Chocolate Velvet soy frozen dessert available at Trader Joe's here in the midwest. Yummy!

Sally Squires: Soy milk is a great way to get in some soy daily. And as you aptly point out, its appeal is growing, even in the "milk belt" of the midwest. Thanks.

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Pasadena, Calif.;: Sally, I need help badly. I started Weight Watchers last spring with my husband and older daughter. I lost 13 pounds, and then "fell off the wagon" at a number of late spring family celebrations. Since then, I've been eating as I did before, I feel tired and I can't seem to get my healthy eating habits back. I am morbidly obese, really, really tired, and to add insult to injury, my husband has lost 6 pants sizes since he started Weight Watchers in March. Please, can anyone tell me how to get my motivation back?

Sally Squires: We all feel for you Pasadena. You're not alone in this experience,although it may feel that way sometimes, particularly when you're living with others who have accomplished what you had hoped to do.

First, how recently have you had a physical exam? If it's been a while, it would be smart to get a physical just to know here you stand today.

Second, talk privately with your WW leader if you want to continue that program. Or choose another group if you're finding it difficult to go to one with your husband and daughter. Or try something else altogether.

Third: Make a list of all the reasons you want to lose weight. Start with that feeling of being chronically tired.That can't be pleasant.

Fourth: Set a goal today that you reach this week. It could be really simple. Maybe it's just eating one piece of fruit. Maybe it's just taking a two minute walk. Maybe it's calling the WW group. Maybe it's stocking some healthy food, or planning one healthy meal this week. Also set a reward for yourself for achieving this goal. How about a manicure or something else non food related?

Take it step by step. You did not put the pounds on overnight. You won't lose them that way either. But you can reach a healthier weight. Lean Plate Club members prove that week after week. It just takes commitment and focus. And do check back here and let us know how you do. We'll promise to provide an understanding ear and lots of support. Thanks.

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Reston, VA: Speaking of soy, are there any really good vegetarian cooking classes or restaurants in the VA/DC area?

Sally Squires: Hmm. Lebanese Taverna offers some cooking classes in Arlington. Not all will be vegetarian, but you might check it out. We also feature a cooking class guide in our Food section. As I recall it comes out in the fall.

Other sources out there? And you might want to check out the Vegetarian Resource Group, www.vrg.org, in Baltimore. Hope that helps. Thanks.

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Washington, DC: Here's a tip for those with a sweet tooth. I love chocolate, and and I often crave something sweet after I've finished dinner. I've tried to allow myself just a little bit of something -- lowfat brownies, chocolate pudding, etc. -- but I always have trouble stopping with that little bit.

What's worked for me is buying a large bar of gourmet chocolate (like Green & Black's 70 percent dark), breaking it into small pieces, and then freezing the whole thing inside a Ziploc bag. Before dinner, I'll take out one piece and let it thaw during dinner. It satisfies my post-dinner craving for sweets, and I'm not tempted to get seconds because frozen chocolate doesn't taste nearly as good.

Sally Squires: Great idea, DC! Sounds delicious and is a wonderful example of that "moderation" we all try to achieve. Thanks much.

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East Texas: The following recipe is from the book Soy! Soy! Soy! by Jeanette Parsons Egan. Would work for any meal.

Ham Strata

4 Whole-wheat bread slices, remove crust and slice into 1-inch squares

1 C diced cooked extra-lean ham

1 C soft silken tofu, drained

3 eggs

1 c plain, unsweetened soy milk

1 tsp dry mustard

2 T minced green onion

Preheat oven to 350 degrees. Spray 8" pan with nonstick cooking spray. Arrange bread cubes in prepared pan. Sprinkle ham over bread. Beat tofu untill smooth. Add eggs and beat until combined. Beat in the soy milk, mustard and onion. Pour over ham and bread. ake 40 mins or until set. Serve warm

6 servings. 1 serving contains Cal 135, Prot 12 g, Fat 5g, Carb 12g, Chol 104 mg, Sodium 520 mg.

I've always thought poor maligned soy would fare better with a different name!

East Texas

Sally Squires: You may well be right about the unfortunate name, East Texas. Thanks for this recipe which is a nice combination of very varied foods. Sounds good.

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Laurel, Md: Sally -- Love the chat! I have an appointment during chat time so I am posting early. My recommendation for weight training is Smart Girls Do Dumbells by Judith Sherman-Wolin. (I get no share of the profits!) She has what she calls "exercise recipes" which describe the proper form and is accompanied with pictures to model during exercise. She then combines the exercises into thirty-minute routines and in the back of the book has thirty different routines to work through which provides the variety that I need to stick with it. As I get stronger, I will increase the reps and weight. I would recommend it to anyone!

Sally Squires: Thanks, Laurel. I believe I've talked once with the author of this book. It does sound good. And another great source is Miriam Nelson's series--Strong Women, Stay Slim, etc. You can access that at www.strongwomen.com (And yes, there's stuff there for men too.) By the way, there are a number of postings in today's LPC e-mail newsletter on weight training, plus some links to correct form for common exercises. Thanks!

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Reston, Va.: Recently took a free 8-course session at Whole Foods in Reston done by The Cancer Project (wwww.CancerProject.org) It was terrific-- we learned many things, and we were exposed to many new products and recipes. One of the big hits using soy, comes from the project's book "The Survivor's Handbook: eating right for cancer survival" p.129

Chocolate Mousse

1 c. semi-sweet non-dairy chocolate (or carob) chips

1/2 c. soy or other non-dairy milk (Rice Dream, Almond Breeze)

1 pkg. firm silken tofu

1/3 c. sweetner of your choice (organic sucanat, honey, etc.)

1/2 tsp vanilla extract

Combine the chocolat and non-dairy milk in a microwave-safe bowl or double boiler and melt, using gentle heat and stirring often. Remove from heat.

Crumble tofu in a blender or food processor. Add melted chocolate and non-dairy milk, sweetner and vanilla extract. Process until smooth, pausing the blender or food processor to scrape down the sides and under blade as necessary. Chill the mixture in serving bowls for at least one hour.

This can also be made with Strawberries, bananas, or MANGO!!! yummy.... ENJOY!

Sally Squires: What a great resource, Reston! I know of several friends and family members who will appreciate this one. Wish them and all others facing similar battles a speedy recovery.Thanks very much.

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Anonymous: Several diets stress the need to drink 8 glasses of wate per day. Of what

value is there in drinking so much water and how does this fit into a

weight reduction program??? Do you know of anyone who actually drinks 8 glasses

of water pe day?

Sally Squires: In fact, I do know people who drink eight glasses of water daily--sometimes even I do--but it's one of those pieces of health advice that has gotten into the public lore.

The Institute of Medicine says that you should drink when you are thirsty and also notes that a variety of beverages, including juice, tea, coffee and even soft drinks, and water filled food, fruit vegetables, soups, stews, etc., can all count towards the water that we need each day to live. So unless you have a special health problem that requires something different--or you happen to be spending a lot of time outdoors in very high heat--let thirst be your guide to be hydrated.

Hope that helps. Thanks!

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Philadelphia, Pa.: I was in NYC this past weekend and while looking for vegetarian/vegan fare, I discovered a fantastic restaurant that served seitan. While I was skeptical about this foreign substance, my doubts quickly vanished after trying it -- it was absolutely wonderful!! It has a very meat-like texture and can be prepared in a variety of ways. Best of all, it is made out of wheat gluten and is high in protein and low in fat. The only problem is that I'm not sure where to find in around my area (suburbs of Philly). Any suggestions?

Sally Squires: I'm sure that both health food stores and Whole Foods, which I suspect has a store or two in Philly, carries this.

By the way, seitan is called the "vegetarian wheat meat."

And the vegetarian resource group has more information on it at:

www.vrg.org/recipes/vjseitan.htm

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Arlington, Va.: For the person falling off of weights watchers. I've been about 20 lbs overweight for awhile. though its not a lot I couldn't committ, and kept losing a little bit a weight and then gaining it back. This summer I thought, you know, I want to have a baby, I want to be healthy and I'm tired of always falling off the wagon, so I decided I give myself a monthly goal. For example, in June I decided I'd do 100 sit-ups every day. (my thought that it takess a month to make a habit). I just concentrated on that... In July, I decided I'll wake up a half hour early every day (with the idea that after a month this will become a habit and then I can ease into working out in the morning), and this month I decided to count my calories strictly. I've actually kept up with each of my goals.. if you pick one thing to focus on, not just a concept but an action, it helps motivate you. I've lost seven lbs over the summer. I think concentrating on the little things also motivated me to be healthier.

Sally Squires: That's the way to do it, Arlington! A prime example of setting goals you know you can reach. And look what you've accomplished! Congratulations!

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Arlington, VA: For trying to lose a lot of weight, I would recommend 2 things:

1. Reward yourself with something OTHER than food. New shoes, books, etc.

2. Go to the grocery store every day. Not as hard as it seems, if you put it in your schedule. This way, you don't have tons of food to distract you durint the day and ESPECIALLY during the weekend!!

Sally Squires: That frequent shopping is an intriguing idea, although I suspect that for some it would be like frequent meals can be for some people: the equivalent of letting a wild animal out of the barn. But it's certainly worth a try. The positive side is that you can keep tempting foods out of the house--but you have to be sure not to buy them at the store either! Thanks for the suggestions.

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Los Angeles, CA: Hi Sally,

I'm at my wit's end and hope you and the club can

help. I can't seem to lose the weight (25 lbs.) I

gained after pregnancy/breastfeeding, and I was

at my heaviest when I got pregnant -- now I'm 5'4"

and pushing 200 lbs. It has me incredibly

depressed.

I know I need to diet but dont' know where to start,

because I eat very healthy food, I swim 5 days a

week and I've cut out sweets but the weight

doesn't budge. I suspect I need to cut down

portions but don't know where to start.

If you have any advice, I'd be so grateful. Thanks,

Sally.

Sally Squires: Sorry to hear about your struggle, Los Angeles. But look at the bright side: you've also got a wonderful new baby to perhaps help keep you motivated. (Although I do know that new babies can be trying too!)

Your idea for looking at portion sizes is a very smart one. In fact, in tomorrow's Food section, one of the comments from the testers of the government recipes is that the portion sizes are--drum roll please!--too small. Guess what? We're come to supersize everything.

Okay, so for the next week, measure everything that you eat right now. Don't change a thing. Just be sure to record and measure (either with measuring cups, spoons, a kitchen scale) everything that passes your lips. See how many calories you're consuming. That will be a wonderful way to get a handle on important information.

And those swims are great. But if you're sitting the rest of the time, you likely need more activity. So put your baby in the stroller and start walking as much as possible. It will be good for both of you.

Let us know what you discover and then we'll figure out another step to take it from there. Good luck with your efforts. You CAN do this. Thanks.

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Lubbock, Tex.: A comment on weight training, please.

I am 84 and have been exercising 3X/week for 25 years in a warm pool. Last year, I started using an indoor exercise bike to pep up my cardiovascular condition. In addition, a friend in construction cut me a 20-inch length of one-inch solid iron bar which weighs 4.5 pounds exactly. I use this while seated in my reading chair or at my computer, waiting for something to pop up. Even in increments of four or five minutes, eight or nine times a day, this has firmed up my upper arms, delts and upper back muscles. One doesn't have to have expensive equipment---you can use soup cans as weights if you want to!

Nancy

Sally Squires: What an inspiration you are Lubbock! And you're absolutely right, you don't need expensive equipment to build muscle. Thanks for providing a great example to us all.

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Tofu: I love Indian food and sometimes instead of using Paneer (cheese) in the dishes I cube some firm tofu and use as a substitute. Nobody can tell the difference if the sauces come out great !

Sally Squires: Sounds like a very clever substitution. Thanks!

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Layton, UT: Sally, On the subject of soy, I use tofu in several recipes; firm is great for stir fries (to use instead of meat or in addition to a small amount of meat/chicken/shrimp) and also to add into packaged oriental soup mixes (bamboo shoots & straw shrooms are also good adds to the soup). I use soft tofu in things like a chocolate pudding that you add orange peel, juice & honey to (sorry i don't remember exact portions but the recipe was on the inside of the soft tofu pkg). "In the Kitchen with Rosie" also has a great chocolate tofu cake recipe (like cheesecake)for only 2 WW points.

Also, Boca Burgers are soy, i think. If you grill them on a gas grill and load them up w/ veggies on a whole grain bun, they are downright tasty!

Tofu takes on the taste of whatever you cook it with so it isn't heinous or anything. Try it!

Sally Squires: Boca burgers do indeed contain soy, Layton, as do a variety of other meat substitutes including soy hot dogs, soy pepperoni, soy "ground meat" and more. These products also hvae varying amounts of soy and its active ingredient isoflavones--yet another reason to go for variety.

And that tofu chocolate cake sounds quite interesting. Thanks very much.

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Albany, N.Y.: I have both a question and comment. Do you know of any company that makes dark chocolate covered soy nuts? I know GenSoy makes chocolate covered soy nuts and they are wonderful, but sometimes hard to find. It would also be great if GenSoy made them in snack size packages that became as ubiquitous as M&Ms!

Sally Squires: I do indeed. Trader Joe's makes some dark chocolate covered soy nuts and also has a milk chocolate variety. Warning: they can be habit forming as I had to remind myself last night...

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Fairfax, VA: Can soy cause thyroid cancer?

Is veganism as healthy as some people claim?

Also, I think it's unwise to recommend a food that can mess with your horomones. There are other foods and medicines that have the same benefits as soy (at least according to the article).

Sally Squires: A connection with soy and thyroid dysfunction, including cancer, has been hinted at particularly among southeast Asian women living in the U.S. There are several studies on PUBMED, the service of the National Library of Medicine from the San Francisco Bay area.

So what do the studies suggest?

In one study, the researchers found that a history of goiter and a lower consumption of soy based foods accounted for 66 percent of the differences in thyroid cancer in women of southern and northern asian heritage living in the U.S. Bottom line: scientists don't yet know the answer.

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Greensboro, N.C.: I am 73 years old and have been doing weights for the past five years. I have been a lap swimmer for over thirty years but after my husband died I needed something more to occupy my mind. It was truly a Godsend after the loss of my husband. I started out in an exercise class for seniors, but it just wasn't physical enough so I went on my own to machine weights (less chance of hurting myself). I do a total of 15 machines three days a week, preceded by 10 minutes on an elliptical and 10 minutes on a tread mill. I also try to swim one to two days a week, but I do get lazy at times. I had a radical hysterectomy two years ago and was back to normal in two weeks, and back to the gym in five weeks. I am not vain about aging but I am terribly vain about being stooped or developing a dowager's hump, so on lazy days I just think about that. Last years bone density test was normal, and to quote the technician, "your bones are beautiful." I enjoy receiving the lean plate e-mail each Tuesday. Thanks.

Sally Squires: So sorry about the loss of your husband Greensboro, but you're another example of how both loss and age need not be stumbling blocks to all kinds of physical activity. Thanks for being such an inspiration. Congratulations on all you have accomplished.

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Glenwood, Md.: Hi Sally: My husband and I tried soy shakes a few years ago after reading an article about the benefits of soy for those having high cholesterol. I also had been treated twice for breast cancer and thought soy might help my menopausal symptoms. My husband mixed vailla soy protein powder with orange juice twice a day, and I used Lactaid skim milk with chocolate soy powder. The shakes didn't help my symptoms at all, but my husband lowered his cholesterol from 220+ to 180 in less than 6 months.

I only wish there was more information out there about the benefits/consequences of soy for those of us that have had breast cancer. I have heard both pros and cons from various doctors, so I only have soy on occasion now. However, if my cholesterol ever gets high, I know what to do to take care of it!

Sally Squires: There seem to be a growing number of studies on this very topic, Glenwood, so I suspect that we will have more answers in the near future. That's a pretty impressive cholesterol lowering for your husband. Sorry that you didn't experience similar benefits from what you tried. But thanks for weighing in.

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Vancouver, BC: For Pasadena:

Do you happen to be a binge eater or compulsive overeater? I have found that I have these issues, and thus, Weight Watchers does not work for me. I have been doing non-dieting and 'Overcoming Overeating' approach from Hirschman and Munter. I highly recommend these books. I am beginning to lose a bit of weight, but the weight loss is slow. A cure for the compulsive eating and bingeing, though, is the real reward, and I've been binge free for over 2 months now...

Sally Squires: Congratulations Vancouver. For those interested in more information, this is a book published by Ballantine in 1989 and also available in paperback. Authors are Jane Hirschman and Carol Munter.

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Brooklyn, NY: For the LPCer inquiring about Seitan. Seitan is actually pretty easy to make at home. This recipe is from the Vegetarian Meat and Potatoes Cookbook by Robin Robertson.

12 cups whole wheat flour (about 4 pounds)

3 1/2 quarts of water

1 medium onion crushed

1 garlic clove crushed

1 2 in square kombu (optional)

1/2 cup tamari or soy sauce

1.Place flour in a large bowl and stir in about 5 cups of the water to form a soft,kneadable dough. Knead for about five mkinutes, and then add water to cover the rest of the dough and let sit for 15 minutes.

2.Place onion, garlic, kombu if using and tamari in a large pot with 2 quarts of water. Bring to a boil over high heat. Reduce heat to low and simmer.

3. Place the bowl containing the dough and the water in the sink, and knead until wather turns milky white. That's the starch coming out. Drain off the milky water, cover with fresh water and repeat process. Once the soaking water remains almost clear .. you've got seitan.

4.Bring pot of liquid to a boil. Divide seitan into 3 pieces, cook for 1 hour but do not boil. The longer and more slowly it cooks, the denser the texture.

5.Remove seitan and cool on a baking sheet. Its ready to use in recipes.

Excuse any typos! And if that's too much work, you can usually find seitan in natural foods sections of grocery stores or health stores. Whole Foods carries it as well.

Hope that helps!

Sally Squires: Thanks very much, Brooklyn.

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Bethesda, MD: I use soy milk when making fat-free chocolate pudding. Often I'll substitute cold left-over coffee for part of the soy milk and/or cocoa powder for an expresso or mocha flavor.

Sally Squires: Clever idea, Bethesda. Thanks!

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Bethesda, MD: Weight training & soy protein comments

I'm a clinical exercise specialist and am pleased to see so much discussion on weight training in your column. Aside from cardiac rehab patients, I would recommend to those wishing to improve body composition; to emphasize the weights in conjunction with some diversified, low impact aerobic training, while creating a deficit of only 500-750 kcal/day from 50% exercise expenditure and 50% caloric restriction.

Despite some recent studies demonstrating lower caloric expenditures and metabolic increases from weight training than previously thought; empirically, we continue to see the best composition changes occurring from resistance training of the major muscle groups at 70-85% 1RM loads (8-15 reps to muscular failure) on a 30-60min. 3-5 day/week training regimen.

Many of us believe this to be an effect of improved protein turnover. Most people who restrict caloric intake and engage only in aerobic training have difficulty in maintaining positive nitrogen balance. Negative nitrogen balance equates to the body breaking down (catabolism) more muscle tissue than it rebuilds (anabolism). There is a very simple method for your readers to check their nitrogen balance; a non-prescription item available at many drug stores called NitroStix allows users to quickly check by dipping the NitroStix in urine samples.

This brings up my comments on soy protein: recent studies published by The American College of Sports Medicine (ACSM) have shown that soy protein is far less effective than casein or whey protein upon improving nitrogen balance and building muscle. While soy offers other benefits, particularly for menopause, its' amino acid profile lacks the amount of Branched Chain Amino Acids (BCAAs: leucine, valine & isoleucine) found in the casein and whey. BCAAs are the aminos that the body can convert to glucose and bodies will breakdown muscle tissue to burn these BCAAs.

While general protein needs are small (approx.1gm per kg of body weight for average exercisers), it appears that the quality of the protein amino acid profile may be more significant. We'll see as more studies address this as most of the previous have used competitive athletes as subjects.

Last comments for those beginning a resistance program: there may be a small temporary weight gain due to increase in muscle glycogen, which are 3 parts water to 1 part carbohydrate stored in the muscles as the body will try to top off the fuel tanks in preparation for the next training session. Also, muscle is roughly 5 times denser than body fat, so one can actually gain weight while becoming smaller. This is why the BMI erroneously estimates well muscled athletes to be overweight despite a low body fat percentage.

Your thoughts???

Sally Squires: Whew! Yes, weight training does burn fewer calories than many expect, and yes, as you correctly point out, there are many other benefits. True about glycogen--one reason why those who go off a very low carb, high protein diet, often see such quick weight gain. I think the NitroStix are way more than many people will want to be bothered with. The bottom line is eat smart and move more. Simpler is better. And yes, BMI, as noted in recent columns can be misleading both in underestimating risk and overestimating it.

Thanks for your thoughtful posting!

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Manassas VA: To the mother of the veggie-phobic toddler: I remember a friend praising her wise mother who let her "play" with her vegetables. Have you ever tried making carrot curls? They can serve as rings or bracelets, be unfurled and curled again, etc. before being eaten. Lots of fun. My mother allowed me to roll up a lettuce leaf in my fist and pretend I was a rabbit. Raw vegetables finely julienned could be used as mini-lincoln logs before eating. Lots of possibilities. Also, try pureeing an assortment of cooked veggies and making a baked pudding, with egg, milk, maybe cheese (like a quiche filling but with everything mooshed together).

Sally Squires: Now there are some smart mamas! Thanks Manassas.

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Austin, Tex.: To Los Angeles:

I have found that using smaller plates really helps me with portion control, as well as the "no second-helping" rule. I found some beautiful 8-inch salad/dessert plates on sale after the holidays and use them as my dinner plate. I steam most of my vegetables, and don't even really measure them out, as they are so low in calories and really fill you up! So...I use about half the plate for veggies and the rest for meat (usually chicken or fish) and a little room for rice, sweet potatoes, or some other healthy starch. When I feel like I really want seconds, I ask myself, "would eating more really make me happy?", and the answer is always no! Good luck, and keep trying to find whatever works for you!

Sally Squires: Great idea, Austin. Also, QVC recently sent me a press release about bowls and plates that are pre-measured. And some LPCers clean and re-use the trays from frozen dinners. That's another way to keep portions under control. Or use some of the "re-useable" containers for leftovers as measures. They can be good in a pinch too. Thanks much!

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Pleasant Hill, Calif.: The hormonal effects may not just effect children but women in thier child bearing years.

When I was diagnosed with polycystic ovarian syndrome (PCOS), which between 5-10 percent of women have, I was told that my estrogen was low. My OB said that if I overdid the soy, the estrogen would send a feedback loop to the body telling it to produce less of its own estrogen. Not a good idea.

And I have read in other sources that too much soy can possibly contribute to infertility.

That being said, it is a good protein choice. And there are hormones in milk that come from the cows themselves even when the label says no Rbst was used.

So, in the reasonable portions that you suggest in you column, I think the benefits may outweigh any risks.

Sally Squires: Thanks for weighing in Pleasant Hill. Sounds like you are a veteran of the soy question. Hope that your PCOS stays under control.

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soy milk - not milk: I'm having trouble understanding why the soy industry is calling their beverage "soy milk." It simply isn't milk - you can't milk a bean! It is a 'beverage.'

Sally Squires: Good point. Don't know the history of the name, although it may have to do with sales and marketing. Perhaps someone from the soy industry will weigh in and explain it to us. Thanks.

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re: breastfeeding: The poster didn't mention if she was still breastfeeding. I breastfed my son until he was 14 months. Initially, I lost a lot of weight from breastfeeding..after about six months I didn't. I ran a lot and trained for a 5k..(I never really ran before this). At a 5K I started talking to another runner who had a baby the same age and she had the same problem. She said she worked out a lot but her weight loss had slowed down...After I weaned by son off the weight loss increased again. I don't know if there's any scientific reason or hormonal reason, but it moght just be after you wean and your body goes back to "normal" your weight might adjust as well... I don't know if anyone else experienced this...

Sally Squires: You're right, and I should have mentioned that. There is a often a quick initial weight loss with breasfeeding and then some slowing because you need a certain amount of fat to produce breastmilk as I recall. So thanks for reminding us of that.

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Toronto, Ontario: I substitute veggie ground round (made out of soy) for spaghetti sauces, burritos and other things- the kids are quite used to it and it can taste just like beef- it is not fatty and has less calories and takes less time to make. So anything you would make ground beef with try these products- some of which come flavored.

Sally Squires: Great idea. I've also used eggplant to make spaghetti taste very much like it has meat in it. Portobello mushrooms are another good meat substitute. Thanks Toronto.

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Davidson, N.C.: I was so glad to see a discussion about soy on the LPC. I really love soy products, especially edamame and tofu. However, moderation is important with any food. I have a condition called prothrombin II mutation that means I am predisposed to blood clots. High levels of estrogen are a risk factor for clotting. I take an anticoagulant to reduce the risk. I eat soy products because there are many health benefits (I love many vegetarian foods) and my doctors see no problem with it. As long as I don't eat mountains of soy the level of phytoestrogens is small. As for the woman who is looking to get back into a habit of eating healthy- I suggest baby steps. Sometimes during a really hectic day, especially if I know I haven't been eating well or if I have eaten for stress, I just take 5 minutes and walk. Sometimes just that little bit of time to clear my head can make a big difference in the choices I make the rest of the day.

Sally Squires: A great example of how brief activity can make a big difference. Thanks Davidson.

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Newark, De: I am a big fan of soy, and i have found the easiest way to get a lowfat, low calorie serving is Glenny's soy crisps (some other companies make them as well but their versions are much higher in calories for some reason). They have a variety of flavors and each bag is only 140 calories and jam packed w/ protein and calcium. Best of all they taste great and you can find them at most conveince stores. Perfect for a post gym snack.

Sally Squires: Yum! Sounds really good, Newark. Thanks.

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Boston: I have read that soy consumption could effect uterine fibroids. At one point I was consuming a lot of soy products, soy nuts, tofu, and soy burgers, in the hopes of reducing sleep disturbances and night sweats, and it seemed to help. Since I do have uterine fibroids I am not sure about whether consuming soy is good or bad.

Any thoughts?

Sally Squires: A quick search on PUBMED using the terms uterine fbroids and soy didn't produce any studies, Boston. Have you checked with your gynecologist? Might be worth a call. Thanks.

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RE: Getting Toddlers to eat veggies: I add spinach whenever I make pasta or oriental style noodles. This way my 4 yr old can't pick it out and ends up eating it. I also roast a lot of veggies - onions, squach, zuchini, broccoli etc. The caramelization adds some sweetness which seems to make it more palatable to him not to mention a great side for us.

Sally Squires: Yes, nothing wrong with "hidden" veggies. Also, let's not forget that pumpkin is a healthy veggie. You can make pumpking pie without the crust in tiny ramekins, or pumpkin puree. And veggie pizza is another way to go. Plus tomato sauce is a great vegetable. So is hummus. And even ketchup--despite the political controversy of years past--does provide some vegetables. Thanks.

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kids and vegetables: We spent a lot of time trying to get our children to eat veggies. What worked best for us was to "hide" them. Make zucchini bread, carrot muffins, shread veggies into soups or stews or meatloaf. Also, try them cooked and uncooked. My kids prefer raw carrots and zucchini to cooked. Take them to the farmer's market, or to a pick your own place and let them help select produce.

My son made a new year's resolution last year to try 2 new foods a month. He has been trying veggies, and still not liking very much. But, if they eat fruit, don't sweat the veggies so much. I've asked a couple of pediatricians and they say not to worry about it. My daughter (who's now 15) wouldn't eat veggies as a toddler (or even older), but now incorporates quite a few. The most important thing is not to make meals a battleground.

Sally Squires: Hear, hear, well said. That battleground has nothing but losers, particularly your kids. So the fewer the food battles the better. Sounds like you've already figured that out in your own home. Thanks!

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Arlington, VA: I know this is not yoga, but iPod users can now download workouts so you can do them independantly! So useful, especially because most gyms in my area only offer daytime (ie. during work hours) classes.

Sally Squires: What a great find, Arlington. Thanks!

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Centreville, VA: Hi!

I'm mother of 13 month old son who is allergic to soy (and diary). Soy is definetely everywhere and in everything. It is a challenge to find foods that are both free of soy and diary. Is there any online support for individuals with soy and diary allergies?

Thanks.

Sally Squires: Sorry to hear that Centreville. Yes, you might try the Food Allergy Network at www.foodallergy.org. It was started by mothers facing similar challenges and has growin into quite a large non profit organization. Hope you find it helpful. Thanks.

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Grand Rapids, MI: My household has been using soy products to substitute for some meat products. My best success so far is to use 1/2 pound turkey burger mixed with reconstituted textured vegetable protein (TVP - made from defatted soy flour) as a base for sloppy joe, spaghetti sauce and chili recipes.

The TVP has a good texture when mixed with the turkey burger, picks up the flavors of the burger and spices, and cuts the fat dramatically. Since we have those burger based dishes no more than twice a week, I think it probably falls in the "safe" zone for soy consumption.

Sally Squires: That's a very good way to get the benefit of soy without overdoing. Very smart, Grand Rapids. Thanks!

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Sally Squires: We're out of time. Thanks for a very, very lively chat today. Winners are Lubbock, Greensboro, Brooklyn, Manassas Austin, Reston (for the living with cancer site)and the California LPCer struggling to get back on track (after trying WW with her husband and daughter.)

Please e-mail me your snail mail address to leanplateclub@washpost.com. And for faster delivery, please put winner in the subject line.

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

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