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.

The transcript follows.

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

____________________

Sally Squires: Welcome to the Lean Plate Club!

The Lean Plate Club e-mail newsletters should be hitting your in-boxes about now. If you'd like to subscribe to this free service, you can do that at www.leanplateclub.com.

Just look for the newsletter box. Click the subscribe button and you should be all set. If you have difficulty doing this or have subscribed and don't receive your e-mail newsletter, please let me know at leanplateclub@washpost.com. (To expedite assistance, please put "trouble subscribing" or "trouble receiving newsletter" in the subject line.)

Up for discussion today: Cereal bars, which are crowding grocery shelves. In today's LPC column, you'll find results of a recent taste test and a look at the nutritional content of some of the best known varieties.

As always, we're also looking for healthy food finds, great recipes (please cite the source, if it's not your original recipe) and great ways to fit in more physical activity. (I'm trying a new exercise tape this week and hope to buy a bike after snagging one at Wal-Mart for my son for a mere $53. Yes, you read that right. And no, it's not a top of the line bike, but it does have a lot of gears.)

Assist someone on this chat, provide inspiration, tell us about a way you're making healthier meals, getting more physical activity and one of these volumes could be yours:

Stott Pilates DVD

The LA Shape Diet by David Heber, MD, PHD (ReganBooks)

You The Owner's Manual: An Insider's Guide to the Body That Will Make You Healthier and Younger by Michael F. Roizin and Mehmet Oz

The Unofficial Guide to Dieting Safely by Janis Jibrin, MS, RD (Macmillan)

In making this offering, please know this is not meant as an endorsement of any book, volume, exercise regimen or weight loss program. It's simply a way for you to know the wide array of resources available as you instill healthier habits for a healthier weight.

Now on to the chat!

_______________________

Pasadena, Calif.: Dear Sally: Today's column about cereal bars was a real eye-opener. I bought them during the school year for my children because on rushed mornings, the kids could eat them in the car on the way to school. But I had no idea they had trans-fat in them. We'll be switching to the Special K ones real fast. Or does someone have a recipe they can share for homemade breakfast bars? (I remember these were popular in the hippie-dippie '70's when we all were reading "Diet for a Small Planet.")

I've eaten these cereal bars and like your newsroom tasters, I find them sweet as a dessert. But so many wholesome foods aimed at a kiddie audience are way, way too sweet. I used to buy Trix Yogurt for my kids' lunches. Then I tasted it -- it is a lot sweeter than the cups of nonfat fruit yogurt I had bought for myself. Now I'm trying to get them to eat the less sweet yogurt cups -- which actually is a cost savings to me because I can buy the store brands for a lot less than the brand names marketed to kids.

Sally Squires: Hey Pasadena--You might also check out Kashi bars as well as Nature Valley Granola Bars which--if I remember correctly--have snagged a best bite from Nutrition Action, the newsletter published by Center for Science in the Public Interest.

And yes, Nancy Clark, author of the Sports Nutrition Guidebook, has a good bar that you can make at home. She also has a home-made sports drink that might be of interest as well. You can find her books on line at Human Kinetics.

Thanks.

_______________________

New Carrollton, Md.: I loved your column today about the new entries in the diet bar wars. I don't eat most of the new cereal-based bars because of the reasons you mentioned: lower nutritional value than I prefer, including fiber, and too much fat and/or sugar.

However, I was surprised that your taste test panel hated the South Beach Bars. Now, I haven't tried the chocolate, but the cinnamon raisin are among my favorite breakfasts on the go. I think they taste like light, slightly crispy cinnamon rolls! They have the nutritional value I look for, and one does suffice for a fast morning start - if I use one for lunch instead I eat a fat-free yogurt with it.

BTW, good catch on the trans fats. I called my mom yesterday to warn her that an oats and honey bar she likes has partially hydrogenated oil in it.

Sally Squires: I was surprised too because the box and the chocolate bars looked pretty tempting. I suspect it's because some people notice an after taste of both protein and sugar alcohols, which are ingredients in the South Beach bars. Also, chocolate can sometimes be a hard flavor to duplicate well. So it may be if we had tried the flavor you describe, our testers would have like the bars better. The store I went to just didn't offer that variety. So thanks for the feedback.

And do remember, for all the bars, this is a matter of personal taste.

Thanks!

_______________________

Dover, Ohio: I have my breakfast in stages: banana and orange at home while my dogs are going outside; Quaker Oatmeal bar and 2% milk when I get to work; handful of almonds and cup of tea for midmorning snack. This keeps me from getting hungry and helps me to avoid the dreaded donut stash!

Sally Squires: Great strategies, Dover. Sounds like a kind of progressive breakfast that gives you loads of nutritional value and flavor. Thanks!

_______________________

Minneapolis, Minn.: Hi Sally,

The cereal bar taste test was a great idea. I'd like to recommend one cereal bar that you didn't test: Quaker Oatmeal Breakfast Squares, particularly the oatmeal raisin variety. They are on the higher end in terms of calories (220), but they are denser and more satisfying than most cereal bars so one really IS enough to fill you. They do have some fiber also (3g).

Sally Squires: Thanks Minneapolis. That does sound like a good choice. And yes, there were a number of bars that we didn't get to test including Kashi, which are one of my favorites (but may not be everybody's.) So maybe down the line we'll do round two of cereal bar testing...

Thanks!

_______________________

Washington, D.C.: Hi Sally,

I read the article about healthier options in fast food restaurants and how most people haven't taken advantage of them. I've been on WW for a few years and am a lifetime member, having lost a little over 100 pounds. I was never one to eat at Applebees or McDonalds to begin with, and the fact that their offering "healthier" options doesn't draw me in. Why? I'd rather chose from healthier options at real restaurants like Jaleo or my favorite sushi restaurant. I know it's all a matter of personal taste but I always found Chili's and Applebees food awful, and the healthy choices weren't enough to draw me back in.

Thanks!

Sally Squires: Wow, congratulations on those 100 pounds lost, DC! Very impressive and inspiring. And for those who don't yet subscribe to the LPC e-mail newsletter, in today's issue, you'll find a link to a recent story showing that some restaurants who had added lower calorie fare are now dropping it and going back to the higher calorie stuff.

Thanks again DC. Sounds like you're really in a groove on this.

_______________________

Rockville, Md.: I'm not a big on cereal bars. Too much sugar for my taste. But I am a breakfast on the run kind of a gal. My big thing is mini fritattas. I make up a big batch of frittata mix and then pour them into muffin tins. Then I bake them. I take the individual fritattas and freeze them in a zip lock bag. When I want to make them for breakfast on the run, I wrap them in a paper towel and microwave them. Then I can just take them with me either in the car or on my morning walk. I sometimes make them up in mini muffin tins for a midafternoon protein snack. You can make this up using any recipe you want.

Enjoy!

Sally Squires: What a smart tip, Rockville! Very creative. And for those who need to watch cholesterol levels, you could use egg whites or egg substitutes for the frittata. (For those who may not know what this is, it's a kind of omelet or egg based "pancake" filled with lots of veggies and other great things. We had one last night for dinner with French green beans, sun dried tomatoes, a little feta cheese and some olives. Yum!) Thanks!

_______________________

Reston, Va.: Hi Sally-

I have an on again, off-again relationship with breakfast cereal bars. I do find them quick, convenient, and for the most part satisfying. My problem is the carbs. I am an admitted carb addict and my life is a constant-mostly losing-battle to eliminate carbs from my diet. I am also borderline diabetic, so reducing my sugar and carb intake is a priority. My problem, once I ingest carbs I find I crave them all day long-which is why the breakfast bars are not a good idea for me. Is this a common problem for other LPCers? Does anyone have suggestions for good-tasting cereal bars that might be good options for me?

Carb-a-holic in Reston

Sally Squires: You're not alone in finding that the more processed carbs you eat the more you want. I'm not sure that researchers yet have an exact scientific reason for this, but there are hints that it may have to do with an overload of sugar, a big production of insulin and then a drop in blood sugar levels. And it certainly won't help your pre-diabetic state. (Sorry to hear about that, by the way.)

The more you can eat mixed meals--meaning with lean protein, a little healthy fat and complex carbs--the more you can help moderate this reaction. (Losing weight and staying physically active can often help too.)

If you really love the cereal bars, you could try eating half of one with a glass of skim milk and some berries (which are higher in fiber and lower in sugar than other fruit.) A small handful of nuts or a teaspoon or two of peanut butter would be another option.

Or you could just have an unsweetened ready to eat cereal--shredded wheat, Grape Nuts, plain Cheerios with skim milk, or non fat yogurt and fruit. Portion sizes are also important, so measure carefully. The labels will help guide you. Oatmeal is another great cereal. And you might check out some of the cereals that are high in protein--but do check their added sugar and fat as well. Some come pretty sugar coated...Hope that helps. Let us know how it goes.

And one last thing: the Diabetes Prevention Program shows that people just like you can significantly reduce their risk of developing full blown diabetes with changes in diet and plenty of physical activity. So go for it! We'll be here to help support your efforts.

_______________________

Washington, D.C.: My husband and I are finding that the less sugar and salt we eat, the less sugar and salt we want. We hardly go out to eat anymore because most foods taste too salty or too sweet to us. The money we save we're using to buy good-quality fresh vegs from the farmers' market. And we're trying combinations that we never have had before. For lunch today, I'm having celery, slices of cucumber and pieces of red pepper, all with a little peanut butter. Every night, I have a little piece of dark chocolate. I try to eat small meals a few times a day, and always try to consider each one simply a fuel for the several hours ahead. We eat most in the middle of the day and least for dinner. My husband and I, at 61, are healthier than we've ever been since we've removed the emphasis on food from our lives.

Sally Squires: A great example of what one of the previous LPCers was asking about. There are very good studies to support that the less one eats of salt, the less you want. Not sure that they've been done on sugar, but you're one of those anecdotal reports that I've also heard from others--and experienced myself...Thanks very much.

_______________________

RE: Mini Fritatas: You can freeze eggs? That sounds kind of scary.

(but the fritatas sound good...)

Sally Squires: You can certainly freeze cooked scrambled eggs and recipes with cooked eggs. I do know from having a 'fridge that sometimes gets too cold that freezing hard boiled eggs produces a very rubbery egg white that is not really edible--unless you're really, really hungry!

_______________________

Frederick, Md.: Hey, everyone!

Just a quick comment on bars. When I need to replace a meal (I eat 6 throughout the day), I grab a Luna Bar. Great, healthy ingredients in them, and they are delicious to boot. You can find them in your supplement bar or organic section, usually. They are made by the same people who make Clif Bars, but there is an important distinction. Clif Bars are truly energy supplementation, and have higher levels of sugar than Luna Bars. I'll do a Clif Bar if I am super active that day, but otherwise I stick with the Luna.

These are not sold as "cereal bars," which I generally stay away from anyway, as I am not a big fan of most of the non-organic cereals on the market because they often contain ingredients that I avoid.

Just my two cents. This is an interesting topic!

P.S. I've lost 75 pounds so far, and still losing!

Sally Squires: Congratulations on those 75 pounds, Frederick. That puts this chat at minus 175 pounds for now...Way to go!

Thanks for the tip on Luna bars. As some of you may remember we tested energy bars for taste about a year ago. Clif bars fared pretty well as I recall.

_______________________

Spring, Tex.: I like the Atkins Advantage Bars. They are sweetened with Splenda. The Wild Berry Granola Bar has 6g fiber, 17g protein, no Trans Fat. TheEndulge Caramel Nut Chew Bars are really good. Maybe too sweet for some people but with Splenda, no trans fat, 2g fiber, 6g protein. As the sugar alcohol can act as a laxative, they should be limited to 1 or 2 per day.

Sally Squires: Yep, that laxative effect would definitely be self-limint no matter how good the taste! Thanks Spring.

_______________________

Baton Rouge, La.: I just got back from waiting in a tremendous line at Subway to find your newsletter had a link to the article on healthy options at restaurants. They have done a great job of marketing their healthy eating options. The only problem for the clients is they are not choosing them. I find it amazing how many people (my teenage boys included) think that a meatball and cheese sub is healthy. I think the only good thing about it is that people are getting a lot more veggies than they would with a hamburger and French fries.

On the breakfast issue, I like South Beach Cranberry Almond bar for trips, but the old faithful peanut butter cracker packs are my favorite. At home, I eat reduced carb multigrain bread lightly toasted with a tablespoon of peanut butter. It is very portable around the kitchen as I scramble to get the kids off to school and it fills me up for a few hours. I usually break my lunch into segments at work to satisfy my hunger pangs.

Sally Squires: Subway has indeed done a wonderful job of marketing healthy options, Baton Rouge. And I've noticed the same thing that many customers don't take advantage of the healthy options at Subway. Just walking in the store won't mean you'll have well known Jared's success. By the way, he also did a hours of exercise daily to achieve his impressive weight loss.

Your breakfast is also a great example of fast food that doesn't have to be a cereal bar...Thanks!

_______________________

Washington, D.C.: For a chocolate fix in the evening, I really enjoy the "No Pudge" frozen fudge bars (only 60 calories, no fat). They taste a bit like frozen chocolate mousse. I've found them at Harris Teeter...

Sally Squires: Thanks, DC. I've seen the No Pudge Brownies, but not the frozen bars. Great suggestion. Skinny Cow Silhouette bars also get a lot of high marks from LPCers. And the original Fudgcicles (hope I'm spelling that one right--this is why we have copy editors, the unsung heroes of the newspaper) are pretty darn good too.

Thanks!

_______________________

Arlington, Va.: In reply to your wonderful article about cereal bars, I wanted to mention yet another on-the-run kind of bar great for breakfast. Similar to the South Beach bars, there are the Zone bars. They are loaded with lots of nutrition, higher protein, and essential Omega-3's. I don't stay on the Zone diet, but find the approach to a healthy balance of fats, carbs, and protein very useful. Those 220 calories in their bars are perfect for a more satisfying breakfast, and I personally love some of the flavors...like peanut butter and chocolate! (Heard they are a favorite with stars like Jessica Simpson and Jennifer Aniston...). Thanks for the great chats!

Sally Squires: You're quite welcome, Arlington, and very much thanks for the tip.

_______________________

Gaithersburg, Md.: I second Washington, D.C.'s opinion about Chili's and Applebees . . . and their lower-calorie fare. Why settle for a (in my opinion) substandard meal, when you can put together something really delicious from a good local restaurant? Life's too short to eat bad food, and I just can't stomach the food offered by most of the big chain restaurants.

My husband and I went to Artie's last Friday night. Yeah, it's part of a chain, but a local one, and according to a review on the wall, a favorite of Tom Sietsema. I'd just gotten done at the gym, and wanted some lite fare only. I got their crab fritter appetizer and a side of asparagus. I got three golf-ball-sized fritters -- which were WONDERFUL -- a good-sized serving of asparagus, and I enjoyed a mini-roll and half-slice of jalapeno bread from the bread plate. It was a complete light meal, I didn't pay a lot for a large plate of food that I wouldn't have eaten all of, and the whole thing came to maybe 500 calories.

Sally Squires: Sounds like a great meal, Gaithersburg. And having just returned from a trip to Tennessee, we stopped at Perkins, another large chain, where I got a great meal of salmon, broccoli and a baked potato. My husband had Tilapia with the same "sides." It is possible to eat smart even at restaurants, as you aptly demonstrated. Thanks much.

_______________________

Frittatas: I'd just like to point out that frittatas are slow cooked - they take about 10 mins and soak up all the flavour from the ingredients. They're great for leftover veggies because of this.

Sally Squires: Good point. I also start my frittata on the stove and finish it in the oven (350 degrees.) And you're absolutely right, they can take leftovers, frozen veggies, little pieces of chopped meat or seafood. In short, the only limit is your imagination and creativity. Thanks!

_______________________

Papillion, NE: As someone who hasn't found a low sugar energy bar without sugar alcohols to use as a meal substitute or healthy snack, I am wondering if anyone has used protein drinks as a healthy quick meal substitute or snack. I was on the LA Weight loss plan a couple of years ago and they had a powdered protein drink that could be used in place of a snack bar. Has anyone used anything similar as a bar substitute? Thanks!

Sally Squires: Let's find out, Papillion. One high protein drink by the way is a smoothie made with a cup of nonfat yogurt (Total if you can get it), a cup of cut up strawberries or other fruit, plenty of ice and a little unsweetened juice such as two ounces of cranberry. If you want it thicker, you can also add a half or whole banana. The longer you blend it, the frothier and it gets. Add more ice if you don't want to add a banana.

Okay LPCers, what say you?

_______________________

Manassas, Va.: To the Reston carb-aholic: When I learned I was no longer "pre"-diabetic, I read a lot of labels on cereals and bars. Now, except for rare occasions when I cook breakfast for the family on a Saturday (veggie omelets or my souped-up pancakes, with whole wheat, extra bran, flaxseed meal, yogurt, cinnamon, and blueberries), I alternate between Fiber One and Kashi Go-Lean, depending on what my fasting blood sugar is and how long it will be before I eat again. Fiber One is artificially sweetened, but has FOURTEEN grams of fiber, 24g carbs, 1 g fat (none of the bad ones), and 60 calories. Kashi Go-Lean (not the Crunch variety) has a few more carbs and a little less fiber, but more protein and tastes more interesting (in fact, it's very good). I always add fruit (usually blueberries, plus a peach in season), either skim milk or low-fat soy, and cinnamon (now known to help control blood sugar). Some might find this routine monotonous, but who wants to have to think creatively at breakfast time? Besides, when you have diabetes, the purpose of food is more medication and fuel, than taste or entertainment.

Sally Squires: Sounds like you've really researched this Manassas. Thanks for weighing in today and helping out.

_______________________

Arlington, Va.: Sally - What is the deal with Flaxseed? I've heard interesting things about eating a little a day rev up your metabolism, improve digestion, etc. What do you know about it? Thanks!

Sally Squires: Flaxseed has healthy omega-3 fatty acids, which is a good type of fat that is beneficial to your heart, your brain and your joints. Some researchers think that it may also help with mood. Have not seen the evidence on revving metabolism however. Protein and green tea do seem to do that--a little. Hope that's helpful.

_______________________

Kashi Lover: I've found Kashi Go Lean Crunch to be a great breakfast. I'll have 1/2 cup of that with a cup of berries or an apple and be good to go until lunch. I'm not a morning person either so it's a quick breakfast I can take with me. The cereal tastes sweet and is packed with fiber, so it would be a good option for kids as well.

Sally Squires: Great suggestion. And an excellent example of how fast ready to eat cereal can be. Thanks!

_______________________

Toronto, Ontario: Re: those Atkins advantage bars- 1 came free with boxes of Splenda once and I had it- but was shocked to find 1 bar had 9g of fat- anybody watching fat grams like me on WW - would stay away from such a thing always- not worth the ww pts and there are many things with less points that taste a lot better.

Sally Squires: Another excellent reminder to read nutrition facts labels carefully. Thanks Toronto!

_______________________

Washington, D.C.: I'm not a fan of the cereal bars in general but have found one brand -- Nature's Choice -- that I really like. I get mine at Whole Foods. They have about 130 calories per bar and LOTS of fiber. They happen to be wheat-free, which isn't a great concern of mine. I just happen to like the taste -- as does a friend's 16 month old baby who usually won't eat anything with fruit in it. To me the fruit tastes "real" not very sweet as in most bars. They're great for an afternoon snack I keep in my office drawer. Better than anything in our vending machine!

Sally Squires: Sure does sound like a great choice for breakfast or snacks, DC. A higher calorie option are Laarabars, which run about 260 to 280 calories each and have all raw ingredients, including dates, nuts, etc. They have no added sugar or fat. Thanks.

_______________________

Biddeford, Maine: I would like to learn how to eat healthy without having weight loss always on my mind. I've done weight watchers for over 10 years on and off. But it is always about getting those 10-15 pounds off. Should I hire a registered dietician, a nutritionist, or a therapist?

Sally Squires: Excellent question, Biddeford. And I might add a physical trainer in that mix too. (Or at least an exercise buddy, if you're not getting daily physical activity.)

Okay, so a couple of quick questions: Do you find yourself eating compulsively or under stress? In that case, you might want to check out why with a therapist.

Are you uncertain if you are eating well? Then in that case, you may want to start with the registered dietitian. You can find one in you area by going to the American Dietetics Association, www.eatright.org, and then look for the search engine that allows you to find an RD by zip code.

If you go these routes, be sure to ask both the therapist or the RD if they specialize in weight loss issues. (Some RD's for example may work mostly on medical problems, such as eating during chemotherapy.)

And finally, nutritionist is a loosely used word that could mean a registered dietitian, a PhD in nutrition or none of the above. Some states are pretty easy on letting people call themselves a nutritionist with few credentials, so check what Maine requires.

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

_______________________

Davidson, N.C.: For Papillion-If you want to add a little extra protein and create a thicker texture to homemade smoothies, you might try adding a little SOFT tofu (it has a silkier texture than the firm kind used in stir-fry).

You can also use a little soft tofu to lighten up many creamy dips and some desserts.

Sally Squires: Great suggestion and probably cheaper than the various protein powders out there. Thanks Davidson!

_______________________

Vienna, Va.: Hi Sally,

I love Trader Joe's cereal bars. I found them a few years ago when I was nursing my daughter. They were great to stash in my bedside drawer, for a middle of the night snack. I was so hungry in those months! However, I did lose all of my pregnancy gain plus 20 extra pounds. I think that cereal bars were a part of my smart eating post-baby. I also used them as an emergency lunch for my daughter, if I ever got the chance to take her to a restaurant at lunch time. They seemed much healthier than the typical kids' menu. (Now she'd rather have the nuggets and fries...)

Sally Squires: I agree, Vienna. And I find that they're less sweet than many of the bars that we tested. The Sweet Savory & Tart Trail Mix Bars are one of my favorites because they seem to hit all the right taste buds...Sounds like you've really started your daughter out on a healthy path through life. Thanks.

_______________________

Springfield, Va.: Re: Pasadena, Calif.: I found a recipe for homemade granola bars on the Food Network Web site, by Alton Brown that was pretty easy to make and is very tasty, seems healthy too (has oats, sunflower seeds, almonds, wheat germ, honey, brown sugar and a little butter and dried fruit). My husband even approved of these granola bars (which I thought was great since his idea of a balanced breakfast is Coke and CoCo Puffs...still working on him!)

Thanks for the great webchat, I enjoy it every week.

Sally Squires: Great tip, Springfield. And continued success with tweaking your husband's eating habits...Thanks.

_______________________

Laytonsville veggie: Why not send the kids and fast-action adults off with a baggie of cereal. Mini-wheates, event frosted mini-wheats, Chex (mix of wheat, rye, rice) and some raisins, nuts? It's a trail mix, but the cost is significantly lower than each cereal bar, and probably less sugary. Kids still manage to get breakfast bar crumbs in the car, so why not pack a baggie with cereals, raisins, nuts. etc? It can be resealed, put back in the back pack....and a banana is a "portable" fruit that doesn't have to be rinsed, peeled etc. With foil, packaging and the cost of cereal bars, why not?

Sally Squires: Sure by mixing all those things--and fixing them ahead of time so they're ready to grab and go--you can reduce the sugar content and give them a great breakfast. And you're right, how much more portable can you get than a banana, which even comes with its own wrapping? Add a bottle or carton of milk, and voila! Breakfast on the run. Thanks.

_______________________

Austin, Tex.: To: Carb-a-holic in Reston

If you are really a carb-lover, I think it's a mistake to think you should eliminate carbs from your life. I once tried to drastically reduce the amount of grain-type carbs, but found that by really restricting my intake, I would end up binging on them at the end of the day, which totally blew my efforts.

Through trial and error, I have found that if I eat more whole-grain carbs with protein for breakfast and lunch, I am satisfied and don't really feel like I need any starches with dinner. For example, at breakfast I'll have a piece of whole-grain toast with peanut butter, or slice up a hard-boiled egg and use some spray butter on the toast (both options are portable). To alternate, I may choose to have some whole-grain cereal, such as wheat chex or muesli. I recommend you experiment and find what works best for you good luck!

Sally Squires: Absolutely right on Texas. And it may be that circadian rhythm contributes to how carbs and other nutrients are metabolized throughout the day. Scientists have already shown that sleep--or lack thereof--makes a big difference in insulin and other hormone production as well as blood sugar levels. Thanks very much.

_______________________

McLean, Va.: Hey Sally!

Today's column did a great job detailing the negatives of cereal bars, which I also found to not taste as well or fill me up as much as the real thing. The article got me thinking about food substitutes, a core idea in the excellent Volumetrics diet. With volumetrics, the idea is to try to eat foods with a low calories-to-grams ratio (termed energy density). With this diet, I can enjoy tons of fruits and vegetables while still slimming down. The book I use, The Volumetrics Eating Plan (Techniques and Recipes For Feeling Full on Fewer Calories) by Barbara Rolls, does a great job showing how to alter many common recipes to minimize that ratio. Even though you may have to substitute fat free dressing for normal dressing or baked chicken for fried, the food still tastes great and sometimes even better! And in just about every recipe, the serving size is larger than what you could "afford" (in calorie currency!) in your standard high-fat/high-carb meal. Hope this helps some of you!

PS. You can subtract another 15 pounds from your net weight loss for the chat today...its amazing how the pounds have come off this summer and I'm sure there will be more to come! Thanks!

PSS. I'm trying to decide between FitDay.com and Nutridiary.com to log my food/exercise...do you advocate either over the other? Thanks again!

Sally Squires: Barbara Rolls is often quoted in LPC columns and has done some excellent research on the value of high volume foods in helping with weight loss. And we will add another 15 pounds lost to the tally today. Congratulations!

As for Fit Day versus Nutridiary--both have gotten high marks from LPCers. You might also try www.mypyramid.gov which the federal government offers also for free.

And if you want to ante up a little cash, I am a big fan of Balancelog. But the trick is simply to find an electronic diary that works for you.

Other thoughts out there? Send them to me since we're running out of chat time today: leanplateclub@washpost.com

_______________________

Washington, D.C.: I do protein drinks AND flaxseed! I have maybe three protein drinks a day, spaced out, and interspersed with lots of water. In between, I have small meals. I credit protein with giving me lots of energy and also a reduced cravings for carbs, which is a particular problem for me. I tried numerous kinds of protein by getting samples for maybe $2 each online, and now I buy big canisters. I aim for whey protein, which is the highest protein in bioavailability, meaning it's digested easily with little stress on the liver and kidneys. My protein is chocolate, and I shake it up in a Rubbermaid pint container. Sometimes I add a few drops of a sugarfree syrup, such as coconut. And sometimes I add a tablespoon of ground flaxseed, which changes the texture a bit but sure adds nutrition. I also sprinkle ground flaxseed on vegs and on salads, and I like it in yogurt, where once again it changes the texture a little. Great stuff!

Sally Squires: Sounds like you've got this down to a science, DC. And for those who don't want to go the protein powder route, whey comes from milk. So skim milk products can also give you a good protein boost. Or low-fat soy products will do the same. Thanks again, DC.

_______________________

Baked Oatmeal: Baked oatmeal is a wonderful on-the-go breakfast. Instead of making it in a pan, I divide the mixture into 12 muffin tins and freeze them for a quick fiber packed pick-me-up. YUM! 2 pts/muffin for those on WW!

1 cup skim milk

2 cup uncooked quick oats

1 1/2 tsp baking powder

1 tsp vanilla extract

1/4 tsp ground cinnamon

1/4 cup raisins

1/4 cup dark brown sugar

1/2 cup unsweetened applesauce

1/4 cup Egg Beaters Egg Beaters

Instructions

Mix wet and dry ingredients separately, then fold in together. Spray Pam or other non-stick spray on muffin tins or in a cake pan. Bake at 350 for 35-40 minutes. Delicious and you can add fruit, mashed up bananas work great!

Sally Squires: Baked oatmeal! Now that's a new one. And I notice that you've got some extra protein in this recipe with egg substitutes and some fruit with that applesauce. Very creative combo. Thanks very much!

_______________________

Austin, Tex.: Another Texan - I am also pre-diabetic (borderline high glucose) and I attended a day long program on eating put on by a hospital here. They actually wanted me to increase my good carb uptake by quite a lot - whole grains, fruits, veggies, legumes. I had been doing South Beach diet, but all the protein isn't that good. I am less hungry and have reduced my blood glucose by about 10 points in two months with diet and exercise.

Sally Squires: Way to go Austin! Congratulations! Please keep us updated on your progress. Best of luck with your efforts. Thanks.

_______________________

Silver Spring, Md.: Quick tip: rather than pushing shopping cart down the aisles at supermarket, leave it in one corner of the store (or, at the least at the end of the aisle) and walk back and forth with groceries. Of course, only works if have about twice the time but it does get you some extra steps and weight carrying.

Sally Squires: Excellent tip. That should indeed equal a lot of extra steps. Reminds me of two other tips: when you bring groceries home, make multiple trips from the car. Same thing goes with carrying laundry or other things up and down stairs. In other words, avoid what my mother used to call "the lazy man's load." Thanks!

_______________________

Manassas, Va.: Sally, may I email you after the chat in reference to your comment about studies on sleep related to insulin and blood sugar? I know some of how it works (from reading and experience), but your comment implies more that I haven't run across yet. Thanks.

Sally Squires: Please do. You--and anyone else--can always e-mail me at leanplateclub@washpost.com any time.

_______________________

Orlando, Fla.: For a good bar that has no trans fat, no gmo and no high fructose corn syrup, try the Greens+ bars. They come in natural and chocolate. I prefer the natural. They have a nice fig taste and are completely cold processed. I pick them up at Whole Foods.

Sally Squires: Thanks Orlando. That's a new one to add to the list.

_______________________

San Diego, Calif.: I'm a busy person and rarely have time to sit down for a good breakfast. I also hate additives in my food. If I am in a hurry, I grab a Larabar. These bars taste excellent. They are marketed as "raw natural food for health." Each bar as very few ingredients and contains no additives or preservatives. Because they contain nuts, though, they can have a significant amount of fat. The Banana Cookie bar I had today has 210 calories, 10 grams of fat (all unsaturated), 6 grams of protein, and 5 grams of fiber. It also has 2.5 grams of Omega-6 fatty acids, which is a big plus. It also contains 1 and 1/2 servings of fruit based on the food pyramid. And, they are gluten, dairy, and soy free for people with food allergies and are vegan and kosher! The only ingredients in this bar are: almonds, dates and unsweetened bananas. These bars really fill me up and give me lots of energy. There are several flavors to choose from. I get them at Whole Foods.

Sally Squires: Well count my vote and yours as two today for these bars. The only thing I don't like about them is their cost. They are pretty pricey...About $2 per bar as I recall...Thanks.

_______________________

Manassas, Va.: Just remembered . . . Another breakfast strategy I sometimes use when I'm eating a cereal that's low on protein is to add soy nuts--not the round, roasted kind, but the ones that are flat and white, with no added fat or salt. (I find them in bulk at Whole Foods.) Soy nuts in general (dry roasted, no salt) are a great high-protein snack on the go (and not as messy as peanut butter!).

Sally Squires: Yep, very smart strategy. Also slivered nuts are one way to add crunch, flavor, healthy fat and protein with not so many calories. Thanks!

_______________________

Yorktown, Ind.: Hi Sally, Could you give us a recipe for frittatas? The previous poster's notion of freezing small ones for quick breakfasts looks like a lifesaver, but I have never made one...

Also, I want to chime in on the "healthy eating" choice discussion. I would LOVE to get healthy choices at the restaurants my family goes to, but when I read the options at Chili's, the "healthy" food is way higher in fat and calories than I would consider normal, much less healthy. And if I'm going to go high-fat, I'd rather have the chips and salsa than the steamed vegetables and rice. I think those restaurants haven't experimented with really tasty recipes for really healthy food.

Sally Squires: Quick frittata recipe. Spray a 10-inch skillet with your favorite healthy oil. Heat. Add garlic. Sautee any veggies (frozen or fresh you happen to have on hand.) I've used French green beans, cherry tomatoes, mushrooms, onions, eggplant, broccoli, slices of potatoes. (You can use or all of the above. Or your favorite combo. This is the beauty of this dish.) Beat four eggs (and a couple of whites if you want this fluffier). Or use equivalent egg substitutes. Pour over cooked veggies.

Let firm. You can also add some lean meat, or chopped chicken or sardines. Olives are good. So is a little goat cheese, or feta. Again, be creative.

Once mixture is slightly firm, pop in 350 degree oven for about 3 to 5 minutes to finish the top. You can also sprinkle a little parmesan--a teaspoon goes a long way--as you take the frittata out of the oven.

Then depending on how many people you plan to serve, cut into wedges. Add a hearty salad and some bread for a great meal.

Enjoy!

_______________________

Middle Village, N.Y.: Not sure if this is the right place for this comment, but I just finished reading the article about the "healthful" changes made to menus such as Ruby Tuesday. It seems that both the restauranteurs & the writer miss what is, for me as a consumer, the key point: these places simply don't attract the trendoids who are into low-carb. These potential customers KNOW the menu is filled w/ carbs so they don't bother going in the 1st place to see the spanking new menus. I go to these places to get the 2 or 3 dishes I know and enjoy, not to experiment. It's part of an overall diet and a treat. If I want to eat more carefully, and usually do, I spend the $ for premium ingredients and eat at home. I go out for a treat.

Sally Squires: Good point, Middle Village. And you're right, everything in moderation and balance. Thanks.

_______________________

Serving sizes and label reading: This doesn't apply to cereal bars, but when reading your labels, don't forget to check serving sizes, because those numbers are related to whatever they are calling one serving. My co-workers and I had a discussion about this just yesterday, when the bottled drink I was drinking claimed to be 2 and a half servings! Not in my reality. I find this deceptive, they KNOW that when you buy one, you're going to consume the whole thing, so why not honestly display the true numbers?

Sally Squires: There are efforts under way to change this very thing. So stay tuned. But yes, in the meantime, do read those labels carefully! I think most of us have been unpleasantly surprised by this problem. Thanks much.

_______________________

Carlisle, Pa.: I agree that your reviewers may have missed the mark on the South Beach bars by trying the least popular variety. I wonder why you couldn't find the cinnamon raisin ones in your store! They used to be marketed as Post Carb Well bars, and were a godsend for my wife during her pregnancy as she too was diagnosed with gestational diabetes. The peanut butter, cranberry almond, and cinnamon-raisin varieties are all pretty good, though you do notice the sugar alcohol. But the 10g of protein makes up for that. These are a great snack to keep in the desk drawer for the 3PM munch attacks, since they give a sweet hit and have some staying power.

Sally Squires: Thanks for the tip, Carlisle. In the store's defense, they stocked an awful lot of bars. They probably just couldn't have every variety of every cereal bar. Hope your wife and baby are doing well. Congratulations!

_______________________

To the Artie's diner: Sorry to be the bearer of bad news but those mini rolls at Arties are quite bad for you- no way that meal clocked in under 500 calories. Just an fyi.

Sally Squires: Oh well, I'll be the messenger on this one. Thanks for the reality check.

_______________________

Gaithersburg, Md.: Sally, A year and a half ago I lost 20 lbs on the South Beach diet. My favorite breakfast from the diet is what I still eat when I am in a hurry. I take a bowl and mix eggs, spinach (or broccoli) and cheese with some spices. I grease a cupcake tin and pour some of the egg into each tin. I put them in a low heat (around 300) for 1 hr. I take them out and store them in the refrigerator in a ziplock. Then whenever I'm in a hurry, I microwave a couple of the mini-quiches and I have a great breakfast for the road.

Sally Squires: Congratulations on those 20 pounds Gaithersburg. We're getting quite a weight loss tally today. And thanks as well for passing along the tip for breakfast.

_______________________

Alexandria, Va.: Thanks for your column. I am surprised diet advocates are encouraging breakfast or low fat diet bars. In my opinion, nothing substitutes real food and I feel it is extremely important to get your protein in the morning. With my busy schedule and the necessity to leave early in the morning, I typically boil a large amount of eggs on the weekend and make vegetarian omelets. I can easily reheat the omelet or eat boiled egg and a piece of fruit on the run. The eggs are just as fast to consume as a breakfast bar and gives you more of the nutrients you need to start the day right. I also take a boiled egg to work everyday and eat it for a snack. I will not touch any kind of store bought bar as they have too much sugar, fat, additives, and preservatives.

Sally Squires: Those eggs are filled with good nutrition and are generally a great bargain to boot. Thanks. (For those who need to limit cholesterol, reach for the egg substitutes or use egg whites.)Thanks.

_______________________

Breakfast: For breakfast I have a serving of Grape Nuts and a serving of Dannon Light n'Lively Vanilla Yogurt (fewer calories than many other brands) and toss in a bunch of blueberries. I mix it all up and have a ton of vitamins and minerals in a very satisfying meal. Altogether it has about 300 calories.

Sally Squires: And I'll bet that breakfast doesn't take you long to prepare or eat, right? Thanks!

_______________________

RE: Protein Shakes: First, greetings to Papillion!;!; I lived there when I was a kid, and really liked it. Still have my Papillion jacket somewhere - do the kids still wear these?

I often have a protein shake as my afternoon snack - I get the MetRx ones from GNC and mix them with water from our water cooler in the office. They're tasty enough to satisfy my sweet tooth, and very convenient since I only have to grab a packet in the morning. I keep a shaker in my office. They're about 250 calories, I think, but pretty filling and keep me going until dinner.

Sally Squires: Small world, huh? We like to be a full service web chat. So consider yourselves connected. Thanks!

_______________________

Buyer beware: Wow, the "I love Zone Bars" post sounded suspiciously like a PR plug - especially with the "stars like Jessica and Jennifer love them!" tag line, not to mention phrases like "essential Omega-3 oils"

I think there's some marketing people trolling these chats for some free advertising.

Sally Squires: Let's hope not. One of the things we strive for are no hidden business agendas here at the Lean Plate Club. So just as I have no financial interests in any of the food or exercise products mentioned, I hope that all who join in will abide by that same standard. Thanks!

_______________________

Attleboro, Mass.: Sally - Thanks so much for all the great information in your columns. I've found the cereal bars from Trader Joe's, A Fig Walks into a Bar, etc. are trans fat free and are a nice morning snack for my husband. The apple and blueberry are also winners.

I've been doing a lot with fresh vegetables and one recent hit in our house is grilled or cooked in the fry pan portabellos. Mix in a bowl some corn, a bit of feta, spinach, onions and fresh tomatoes. I've also added some grated yellow squash or zucchini. A bit of Mr. Yoshida's teriyaki sauce from Costco added to the mix as well as a bit of whole wheat panko. Clean the portabellos and remove stem (add that too chopped up!) Put the portabellos in the pan round side up, fill with the mixture and steam until soft. Delicious and so good for you. With the variety of vegetables, they can taste different every time you fix them.

Sally Squires: I've seen those bars but haven't tried them yet. You'll inspire me to get some. Thanks very much.

_______________________

Henderson, Nev.: My comment is thank you so much for your informative articles.

Sally Squires: Aw shucks, Henderson. You've got the last word. And I promise that you are not my mother. Thanks very much. I learn something from these chats every week and find them very energizing to host.

_______________________

Sally Squires: We're out of time folks, so before they get the hook, thanks for making this another lively discussion. Winners today are Dover, Rockville (for the frittata recipe and losing 100 pounds); the LPCer who supplied the baked oatmeal recipe, Minneapolis and Baton Rouge. Please e-mail me your snail mail addresses to leanplateclub@washpost.com and to expedite things, please put winner in the subject line.

Thanks to our producer Francine for filling in for our vacationing producer Katie. And thanks to all of you for proving week after week that you can eat smart and move more to achieve a healthier weight. Until next week, cheers!

_______________________

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