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.

Now that the school bell is ringing for many kids, there's a morning time crunch at home that often leaves little time for breakfast. How do you entice your kids to the table -- and make sure that they eat the food that will help boost their performance in school? And what can you eat in the morning to feel sharper on the job? During today's discussion, Sally will share tips to keep your family well nourished as school starts and life goes from the lazy days of summer to the fast pace of fall.

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. Our thoughts and prayers are with all those who have been in Katrina's path are now trying to recover as well as with all the many relief workers who are assisting them. We wish you all well in some very difficult days, weeks and months ahead.

In the aftermath of Katrina's destruction, talking about breakfast seems a little, well, mundane, but perhaps knowing that there's still a normal world functioning is of some very tiny comfort to those trying to regain their footing.

The Lean Plate Club electronic e-mail newsletter should be in your electronic in-boxes now. You'll find a number of links to quick healthy recipes for the harried days of fall that are now upon us as well as many other resources.

The prizes today are:

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

The GI Index Diet by Rick Gallop(Workman)

Everyday Low-Carb Desserts by Kitty Broihier, MS RD (Marlowe and Company)

Yoga Step by Step: The Total Guide to Beginning Your Home Practice with Natasha Rizopoulos Session 1 By Yoga Journal

Now on to the chat...

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Washington, D.C.: I keep some antacid tablets on hand for a calcium boost on days when I think my dairy intake is low. They taste like candy, so I like them. Any problem with that?

Sally Squires: No problem with liking them, DC. No problem with taking them either. But remember everything in moderation. Also, the body has trouble absorbing more than 500 milligrams of calcium at any one time. So no sense in eating these things by the handful. Hope that helps. And by the way, calcium supplements with vitamin D seem to do best for bones.

Thanks

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Ugh: Dear Sally,

Due to the heat, a move, and a birthday (cake!), I went seriously off my diet and exercise program this month, and I can feel the pounds coming back. I'm back on my diet and trying to exercise, but am feeling discouraged and unmotivated. Any encouraging words?

Sally Squires: Yes, you'll always find encouraging words here. And remember the successful losers featured in late July? They have all shed large amounts of weight and they all said that they experienced plateaus, slight detours and other small setbacks. You're not alone in this. The important thing is to take action now. Set a goal today, yes, today, that you know you can meet. And that could be as simple as setting a time tomorrow--be very specific--about when you're going to work out. And that could be very, very easy. Maybe you want to just start with a five minute walk. You can even just start tomorrow with getting INTO your exercise clothes.

Or maybe you want to start by having a piece of fruit instead of a more fattening dessert. The point is, pick something that you know you can do, set the goal--today!--and do it. Then give yourself a little reward (non food related of course) and build on that. Oh yes, and come back for more encouragement. We'll provide it. You might also want to take a look at the July 26, 2005 LPC column, posted at www.leanplateclub.com for more inspiration.

Let us know how you do! We're cheering for you.

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Cleveland, Ohio: I don't mind eating brkt, but it has to be on the go, because I leave little time in the a.m. for sitting down for brkt. I love oatmeal, but don't like instant. So I soak rolled oats in a little water the night before with some dried fruit. The next morning, I just pop it in the microwave for 2 mins. and I am good to go! Or I sometimes have eggwhites cooked in the microwave for a min and eat them on a mini bagel. I would love other ideas for quick easy brkts.

Sally Squires: Great going, Cleveland. You could also pre-make a smoothie the night before and stick it in the fridge. Add ice the next morning, pour it in a container and go. Trail mix is another on-the-go breakfast. And we did just evaluate cereal bars last week...Not all got high marks for taste or nutrition, but you might find some ideas there too. I'm a big fan of Kashi cereal bars, which aren't too sweet.

Other thoughts out there? Thanks.

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Haverford, Pa.: A favorite quick breakfast:

Open-face cheese with fruit: Toast a piece of whole grain bread; meanwhile melt an ounce of your favorite cheese in the microwave (we like a sharp cheddar or havarti). Spread on the toast instead of butter. Serve with grapes, a sectioned apple, or some other sweet/tart fruit like plums. -For those who don't use a microwave, you can melt the cheese in a toaster-oven or broiler -- takes a little longer but is equally delicious.]

Sally Squires: You're making my mouth water, Haverford. Sounds delicious. And by the way, there are some studies in this week's Journal of the American Dietetic Association that also underscore the importance of breakfast for kids and adults. The studies are still embargoed--meaning we can't write in detail about them until the embargo is lifted, which will be later this week. But watch the news for more...

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Washington, D.C.: At the Tennessee Fitness Spa, the cooks dissolve silken tofu in the water before adding the oatmeal. This makes it so creamy and really yummie. Many of us who don't like tofu couldn't believe it. Apparently they slip it into soups and stews for extra protein.

Sally Squires: Where's the Tennessee Fitness Spa? I wanna go! Sounds great. Thanks for passing along the tip. It reminds me of some of the high protein recipes that we received from the University of Washington researchers a few weeks ago. they found that boosting protein in slightly overweight people prompted them to spontaneously decrease calories by nearly 500 per day. The recipes are posted at www.leanplateclub.com if you want to check them out.

Thanks!

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Chicago, IL: Hi,

Regarding the newsletter discussion of making pizza the night before, I noticed recently in the grocery store that Boboli now has a whole-wheat pizza crust. It would save one step of rolling out store-bought dough if you're really pressed for time.

Sally Squires: Great suggestion, Chicago. Haven't seen that product, although I know that Trader Joe's has fresh whole wheat pizza dough. And by the way, some people make a half and half pizza dough--half whole wheat, half white flour to ease into the whole wheat crust. Thanks for the tip!

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Tampa, Fla.: I agree with the findings discussed in your column today -- breakfast definitely is a must! When I used to skip breakfast, I would be ravishing starving by noon, and would eat much more food than I really needed to fill me up. Now, I'm somewhat hungry by lunchtime, which allows me to eat more slowly and therefore recognize when I'm full. Makes all the difference in the world.

washingtonpost.com: Breakfast Is A Bright Idea (Post, Aug. 30)

Sally Squires: That's at least two votes for breakfast. I'm with you. It's the one meal I really can't do without or my day just doesn't go well and I pretty much feel hungry for the whole day.

Thanks, Tampa.

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Allentown, PA: I've discovered Post's Honey Bunches of Oats with strawberries. Yum! (And all because I like their commercials on TV.)

Sally Squires: They do sound good, Allentown. And Honey Bunches of Oats was one of the cereal bars that our testers liked the most two weeks ago. Thanks!

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Annapolis, Md.: Hi Sally - looking forward to hearing about your cycling adventures on your new bike!

We all eat breakfast in my house and find that the quality makes a big difference for us. mmy son and I eat a mix of Cheerios and corn and rice Chex with a sprinkling of some sort of "oat square" to add a different taste/texture and top them with a banana & milk. Very important, as my son doesn't do much fruit, and usually his helping are measured by the (small) piece. I can add extra fruit if I want, and often do. My husband has found instant oatmeal, different flavors, does it for him, and some of the brands are really very satisfying as to taste & texture (even to me, & I grew up on oatmeal cooked on the stove for 20 minutes or so, with or without raisins). Oh yes, the sweet cereals that clog children's tv with advertisements? We have a deal - those can be used as a bit of garnish (perhaps a tablespoon or so) on the side, usually eaten as finger food! Works for me, and he can be part of th e"main stream" with out having to jump all the way in.

Sally Squires: Sounds like you've really got this down to a science Annapolis. Great idea to use that sweetened cereal as a garnish...kind of like having your cake and eating it too. Thanks for the wishes on the bike. I'm really looking forward to exploring some bike trails around here.

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Seattle, Wash.: On the subject of breakfast: At this very moment my husband is preparing for me our very simple, very reliable and very satisfying petit dejeuner: it's called Rebel Crunch granloa and a latte. The granola is the lowest-fat bulk granola from our local co-op that meets his wheat-sensitive and my fat-eschewing requirements and gets us off to a good start every day whether we're working or not. The best thing is that it keeps us satisfied until lunch time so we're not tempted to snack. It can be dressed up with berries and bananas, too. Today is my birthday so I get it in bed! Bon apetit!

Sally Squires: Happy Birthday, Seattle! Hope you have a wonderful breakfast, great day and a lovely year. Maybe your co-op would be willing to share the ingredients for Rebel Crunch granola. Or perhaps you'd send us more from the label. Thanks!

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washingtonpost.com: High-Protein Recipes

Sally Squires: Thanks to our producer Katie McLeod for supplying a handy link to the high protein recipes from the University of Washington. If you happen to try these, please let us know how you rate them. One of the upcoming goals for the Lean Plate Club as we head into our fifth year is to rate recipes and exercise videos. Just e-mail me at leanplateclub@washpost.com with your ratings of the recipes. Thanks.

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Carmel, Ind.: I'm past the feeding kids stage but one thing that always went over with mine on the breakfast run was a breakfast cookie that packed in apples, raisins, nuts, fiber and little fat. That with milk gave them a great start. I enjoy this myself but kids love the idea of a cookie.

Calorie saving strategies for me are not eating after 7:30 and controlling the pre-dinner munchies. I track this daily in an excel sheet and this works for me.

Sally Squires: Hey Carmel: Did you concoct this cookie yourself or was it something that you found at the grocery or bakery? Sounds intriguing. And I suppose it also isn't that different from a muffin in a way, right? And speaking of Excel spreadsheets, I have three that count Weight Watchers points. If anyone wants one, send me an e-mail at:

leanplateclub@washpost.com. Please put "excel spreadsheet" in the subject line.

And I believe that a helpful LPC member also sent me a similar Excel spreadsheet to just track calories. Not sure that one is hooked to my e-mail yet, but this will remind me to check. I'll let you know when that's available too. And no, I have no financial or other connection to WW.

Thanks very much.

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Wesley Chapel, Florida: Just want to add that I too am a huge breakfast fan.... my favorite is a bowl of Kashi Heart to Heart, topped with strawberries and blueberries, and skim milk.

YUMMM!!!!! I look forward to it every day!

By the way - I've lost on kept off 30 pounds in the past two years by switching to a "heart-healthy" diet........ I was diagnosed with heart failure, but changing my lifestyle, including quitting smoking, walking every day and great, healthy food has totally reversed ALL my heart damage.

Yeah for me!!!

Sally Squires: Congratulations on your wonderful weight loss and health turnaround, Wesley Chapel. That's really inspirational. And yes, I've had that Kashi cereal, it is quite good. Thanks for weighing in and continued good health to you.

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High Protein Recipes: I tried the Chicken Casserole..good but can be a bit dry.

Also, add a little red pepper flakes for a bit of a kick.

Sally Squires: Thank you for the feedback and the tip! Any others try this recipe or any of the other high protein recipes?

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Newton, Mass.: I read with interest today's column re kids and breakfast. My 11 year old, very healthy, normal weight, daughter has lobbied to be allowed to drink decaf coffee (with skim milk) in the mornings. She does not otherwise drink any milk (has always hated it no matter what). Do you have any data about whether this is a good or bad idea. I should add that it would be in addition to bkfst.

Sally Squires: Decaf coffee is not caffeine free, so your daughter will be getting a little jolt of java from doing this. Granted, she may get caffeine from soft drinks and chocolate too. I don't know of any scientific reason to say no, but my mother's instinct is it's too early. How about hot chocolate with skim milk instead? She'd get a little caffeine, you can make the mix yourself if you want to control sugar intake (cocoa and as much sugar or splenda as you think fit) plus the skim milk. There's a lot of calcium in that drink!

Other thoughts out there?

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Rockville, MD: Best advice from someone who kept falling off the wagon (but now learned to stay on). Baby steps... pick one goal and stick with it until it becomes a habit. and then get another habit. Great for working out and eating. For example, I had a goal that I'd just drink water, no sodas.. Then I had an exercise goal of learning to do push ups (real ones not on my knees). At first I did do them on my knees but as I got stronger, I did regular ones, and now I can do up to 15. So you concentrate more on the goal, and when to achieve it, its such a high. I don't notice much about how I weight because I'm excited about the goals I set and achieving them. I know this sounds cheesy, but being someone who's never been strong and now achieving that, it makes me feel really good about myself.

Sally Squires: Great words of wisdom for the struggling LPCer. Thanks very much Rockville.

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Breakfast and Weight Loss: I never used to eat breakfast...not enough time, too much trouble, etc. I started eating instant oatmeal with a small handful of dried fruit or the Quaker oatmeal for women during the winter and continued with it with a piece of fresh fruit as the year went on. I have lost over 20 pounds in 9 months and I truly believe it is due to eating breakfast. I feel better so I eat better. I have more energy so I get more exercise, etc. Love the chats~

Sally Squires: Wow! Congratulations on those 20 pounds--and just feeling more energetic. It's a great feeling, isn't it? Thanks for weighing in!

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Arlington, Va.: When I was in school, I always ate breakfast (cereal) until around high school. Despite everything around you saying it was something I should do, I preferred to sleep until the last possible minute before the bus and then be starved when lunch rolled around. However thanks to the loving dedication of my dad, I rarely went without breakfast. Despite being very independent (getting myself up, etc.), every morning Dad made a bagel with some sort of topping, wrapped it up and shoved it at me as I ran out the door. Some days it was eggs on there and others just cream cheese. It only took him a few minutes, but I am still touched by his dedication to this day. I would urge parents that have a few moments to spare to try something like that to get the older ones to eat. Not everyone can do this, but maybe you could stock up on frozen waffles or bagels that can be tossed into a toaster before the shower for your kids to make themselves.

Sally Squires: What a smart and loving father you must have! Yes, we could label this chat, breakfast--don't leave home without it! No matter what your age. Thanks!

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Bethlehem, Pa.: I have recently started cooking steel cut oats. They do take a while to cook, but I have discovered a way to reheat them. I take refrigerated oatmeal and toss it is a nonstick pan with a bunch of sliced up frozen strawberries. The berries add a little moisture and all the sweetness you need. Sometimes my hubby will also scramble a few egg beaters with onions, peppers, and lean turkey sausage. We eat half a portion of eggs and half a portion of oatmeal for an incredibly satisfying breakfast.

Sally Squires: Sounds delicious and very satisfying, not to mention high in protein and plenty of fiber and other good stuff. Great way to start the day. For those watching cholesterol, use egg substitutes or egg whites instead. And I have to say that I was much impressed by the data on the benefits of breakfast for adults too. Thanks Bethelem.

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Vermont: I have been reading LPC for a couple of months and have found a lot a very good help here. I have taken a couple of suggestions and made them work for me. For example, someone mentioned that she printed the LPC chat and read it when convenient for her. I started doing that and I highlight info that I may want to come back to--like a certain recipe or a web address or a book you recommend. I have found some short and focused articles on the Prevention site that help me with my emotional eating. If I print them and keep them handy, I will make myself turn to them first--before eating everything in the cupboards. My question: my older cookbooks give nutrient info for each recipe but not fiber info. I want to figure out the WW 'point value' for the recipe. How can I do this?

Sally Squires: Welcome Vermont! You might be able to put the recipe ingredients into www.nutritiondata.com which could then tell you fiber breakdowns. It's a free service, although it may take a little time to plug in your favorite recipes...

Let us know how it goes.

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Boyds: Sally:

If no one has done so yet, may I recommend a good book about breakfast. It's "Sunlight Cafe" by Molly Katzen, who has authored many healthy recipe books. What I like is it presents options other than just cereal, eggs, toast and pancakes, for breakfast. I get up daily at 4:15 a.m. and leave for 5:15 to get to work for 6:00 a.m. (to beat the traffic) and I never leave home without eating breakfast. During the week it's usually cereal, juice and coffee but on the weekends we enjoy our hens' eggs in a variety of ways. Makes all the difference!

Sally Squires: Thanks Boyds. I know Molly Katzen, but this book is new to me. Sounds like an interesting read. Appreciate your passing it along.

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Austin, Tex.: Thoughts for Inspiration:

I have been out of work for several months, and am coping (a bit too much!) by doing a lot of emotional eating. The past few days I have searched the Internet to find some inspiration and motivation and came across a great response from Oprah on her website, http://www2.oprah.com/index.jhtml, to a Boot Camper:

"My motto to my boot campers has been "Do the thing you think you cannot do." In other words, force yourself to get up and walk a mile or go to the gym, even though it's the last thing you want to do. After 10 or 20 minutes -- for me it's about seven-the endorphins kick in and your spirits lift...But this is the deal: You can't sit around and wait for the mood to strike-"Oh, wouldn't a workout be nice?"-because it's not going to happen. You know what? I never feel like it. You do it although you don't feel like it-that's what discipline is. You just have to walk through the wall. And start slow. Many a day, I ease my way in-getting on the treadmill at 3 mph, going up a tenth of a point every minute, and before you know it, I'm kicking it at seven."

Good luck to all!

Sally Squires: Thanks for passing along these inspiring words from Oprah, Austin. She certainly has instilled some very healthy habits and made some wonderful changes.

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Grand Rapids, MI: Since I don't like cereal in the morning (at night is another story!), I've settled on sandwiches as my breakfast of choice - usually a slice of swiss on whole wheat, with tomato and romaine lettuce. For variety I'll sometimes have a fried egg or chicken breast instead, but always on whole grain breads. With a glass of low sodium V8 and an apple or plum, it gives me a pretty good balance of fiber, protein and vitamins, and holds me for about 4 hours.

Sally Squires: Great out of the cereal box idea. Thanks much Grand Rapids. As you demonstrate, nobody dictated that cereal has to be the standard breakfast. In fact it wasn't until some of your neighboring Michiganders pushed ready to eat cereal that it became such a big deal. Thanks.

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Philadelphia, Pa.: I just learned that I may be allergic to wheat gluten, and so am doing a trial gluten-free diet. I've suffered stomach problems for years, so I'm very optimistic that this may be the explanation. However, I'm a little concerned about keeping up my diet plan. Prior to going gluten-free, I had lost 6 pounds through a healthy-eating-and-exercise plan (approximately 1700 cals/day) that involved lots of whole grain cereal, whole wheat bread, etc.

Now I'm looking for healthy gluten-free breakfasts and lunches to replace some of the whole-grain ones I had been eating. Any LPCers have this same problem and have any ideas to share? Thanks!

Sally Squires: Do check out the Food Allergy and Anaphylaxis Network, Philly. It's a great resource. and in anticipation of your question, they have recipes for people with your kind of food allergy as well as plenty of others.

You can find them at:

www.foodallergy.org

Good luck with your efforts.

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Quick Breakfast in PA: When I'm in a hurry, I blend 1 cup of plain yogurt with a bunch of frozen fruit (berries, peaches, whatever your pleasure). I top this with a mixture of uncooked rolled oats, almond slivers, and cinnamon. I love my yogurt parfaits because I get calcium and active cultures in the yogurt, fiber in the oats, good fats in the nuts, and natural sweetness from the fruit.

Sally Squires: Fast, nutritious and delicious. You've hit all the right nutritional notes, Pa. Thanks!

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Needham, Mass.: I hate to sound like June Cleaver, but my two children and I eat breakfast together every morning during the week and most weekend mornings. It isn't an elaborate meal--maybe toast/bagel/waffles, fruit/juice, milk, bacon--but we do spend about 10-15 minutes each day together at breakfast. I think it is a good way for our family to "connect" before running off in different directions. It is a good time to go over (again) what is happening that day. And, it makes me feel good (and I hope my kids) that we see each other and converse--we are not just living in a hotel! It only means getting up a bit earlier and I think it is really worth it.

Also, my daughter has ADHD and eating protein before school is helpful, hence the bacon and milk. (I realize bacon is fatty and high in calories but, because of her ADHD meds, she is skinny as a rail and it is her meat of choice so we go for it.) I usually have Fiber One with skim milk (calcium fortified) and skip the other foods that the kids eat.

Sally Squires: You've got a lot of company from other June and Ward Clevers here, Needham. Breakfast--even a brief one-is a great way to connect with your kids. In fact, it may be easier than getting everybody together for dinner seven nights a week with school, commutes, sports practice, music lessons, etc. Plus, you really instill a wonderful habit for them for life. Thanks!

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Washington, DC: This may be the wrong chat for this question, but I'll try anyway. How many days per week do I have to exercise? I've just started a routine of 30 minutes on a ski machine followed by crunches. Do I need to do this every single day, or am I allowed to take a day off here and there?

I've lost 5 pounds so far--only 35 more to go!

Sally Squires: Way to go on those five pounds. But you may need a little attitude adjustment on the "have to" stuff. The goals are 30 minutes daily on most days. Given that there are 24 hours in the day, that's 1/48th of your schedule. Your body is worth that, isn't it?

So maybe you'll enjoy activity more if you find something that you really, really like to do. In the meantime, keep up what you're doing. My bet is that you'll find the activity grows on you--rather than those extra pounds you don't want to lug around any more.

Let us know how it goes.

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Tallahassee, FL: I tried the Baked Oatmeal recipe that was mentioned in last week's chat. It is indeed a WINNER! Went over big with both me and my husband for a quick breakfast-on-the-go.

Sally Squires: Thanks Tallahassee! Appreciate the feedback very much.

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Grand Rapids, MI: Regarding the question about kids and decaff coffee for breakfast.... My son went through a phase where he wanted "coffee" in the morning, too. I heated up a cup of milk for him, added just enough coffee to tint it a pale brown and a little sugar to sweeten. After a couple of months, he stopped asking for it: I think he just wanted to have a hot drink with me in the morning, and once he experienced it, was happy enough to let it go. He's 19 now, and still only drinks coffee (au lait, of course) as a social event.

Sally Squires: Smart idea, Grand Rapids...And your "coffee" also has that big slug of calcium that is so important for growing bones. Thanks much.

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Evansville, Ind.: I like to fix grilled peanut butter and jelly sandwiches on wheat bread. Thanks

Sally Squires: Thanks Evansville. I wouldn't have thought of grilling them. Sounds like a nice new twist for an old favorite.

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Steubenville, Ohio: I have two daughters who developed ciliac. (gluten allergy) after pregnancies. They each have two children who are also ciliac. The poster could check on the Internet, do a search on Ciliac, or Gluten Free Diets. There are millions of things you can eat. Just not wheat, oats, barley, rye. Corn and Rice pastas and gluten free breads are available. Fruits, Vegetables and meats are all okay. Good luck!!

Sally Squires: Thanks for helping out Steubenville. Hope your daughters and grandchildren continue to navigate their way successfully.

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Gaithersburg, Md: Sally, We have started using Nutella on our childrens pancakes, french toast and even sandwiches instead of jelly. The kids think it is a treat and it actually has less sugar than jelly. They love the change. No more battle to get them to eat breakfast. And no more half eaten sandwiches coming home from school. --Ken

Sally Squires: And as I recall, Nutella is rich in Hazelnuts, a healthy fat, and has chocolate, another healthy fat. So it's a win-win. Nutella's nutrition label also says that it contains no trans fat.

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Columbus, Ohio: Would using soy milk when you make your oatmeal be roughly the same as dissolving silken tofu before you add it to the oatmeal? This might be a little easier, especially early in the AM. My 84-year-old diabetic father has discovered he loves eating his cold, high fiber cereal with soy milk rather than with cow's -- say's it's more of a treat.

Sally Squires: Certainly could be like using tofu, although it might not be quite as thick. But as a recent column on soy illustrated, it's a good food for women and men. Thanks Columbus.

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Arlington, VA: I think its interesting that in the U.S. people associate breakfast with sweet food. Not so in many countries, especially in Asia. While in Singapore, I used to eat the Chinese breakfast which was this chicken porridge. i'm actually indian and at my parents house we eat chappaties with this veggie dish my mom makes. So during the weekends I make my kids a breakfast pizza. I put salsa on a tortilla bread and then put some hot scrambled eggs with lowfat cheese...yum!

Sally Squires: Yum, indeed. And that's filled with some protein, veggies and fiber. A great combination. And yes, thanks for pointing out that we do seem to go for sweeter breakfasts here in the States. It would be interesting to do a column on cultural breakfast differences. Thanks!

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Manassas VA: I did my best to get something into my children before school, but it got much harder as they got older--school started earlier, and they wanted more control over their lives. Now the one in college sent a schedule showing that he "plans" to eat breakfast 3 days a week, and the 24-year-old claims that her body can't handle eating before 10:00 a.m. I've heard other adults make that claim--what's going on with them, anyway? Is it their imagination, or habit, or an excuse?

One of our family strategies was to have a cooked breakfast together on Saturdays. Sometimes it was home-made muffins (usually bran) and an omelet filled with leftover veggies, and other times either whole wheat waffles or pancakes. Usually we'd have homemade hot chocolate, made with cocoa and half the recommended sugar (we're all dark chocolate fans), vanilla, and non-fat milk. I've tweaked the pancake recipe over the years. Here's the latest super-nutritious version (I don't think you've published it yet!):

HEALTHY PANCAKES

serves 4-5

Stir together until well blended:

1 Bõps whole wheat flour

Bõp + 1 tablespoon flax seed meal

1/4 cup oat bran

(optional: 1/4 c wheat bran)

3/4 -1 teaspoon salt (to taste)

1 tablespoon baking powder

2 teaspoons baking soda

2 teaspoons cinnamon

Gently fold in:

2 cups fresh or frozen blueberries

In separate bowl, thoroughly mix:

2 eggs or equivalent egg substitute

2 cups plain nonfat yogurt (stir before measuring to blend in the whey)

Gently mix yogurt mixture into dry ingredients, stirring only until blended. Batter will be very thick; if necessary add a little more yogurt or a tiny amount of water.

Drop in mounds on medium-hot, un-oiled nonstick griddle-about 1/8 cup for each, to make about 2 dozen 3" pancakes. (Don't put them too close together--they're very tender and can be hard to turn.) Cook on each side until done.

Sally Squires: Maybe they'll come around, Manassas. Thanks very much for the recipe. Sounds really good and those flaxseeds are a source of healthy fat, as you likely know.

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Los Angeles, Calif.: I'm 58 years old and still play baseball on Sundays. I don't have time to eat a good breakfast before the game so I have a piece of fruit, a Power bar and some Gatorade. Is that good or am I just fooling myself?

Sally Squires: You're hitting some good nutritional notes with that "on the go breakfast," LA. And the important thing is that you're eating something before you head out to that game, where you also get some great exercise, I'll bet, and have fun. Hope your team is doing as well as you are. Thanks.

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Ithaca, NY: RE 11-year old who wants coffee for breakfast: As a child, I loved the taste of coffee, and enjoyed it as a "treat" at family gatherings -- with lots of milk. I was younger than 11 when I started this, and didn't drink coffee for the caffeine kick, but for the taste. I rarely have more than my morning coffee now, but it still seems like a treat to me and I enjoy it thoroughly -- it's my morning ritual and helps me face the day with a smile!

If your daughter is looking to drink coffe because she, too, likes the taste, I don't see why a decaf skim milk latte for breakfast is all that unreasonable.

Sally Squires: Thanks for your input, Ithaca.

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Lexington, Ky.: We have half a banana, cereal (shredded wheat and bran, frosted mini wheats, or WW Cranberry Crunch cereal) and 1% milk, along with oj and lite coffee -- every other morning. On the alternate mornings, we have half a banana, lf vanilla yogurt with some other fresh fruit in season, and whole wheat toast or General Foods' Healthy Harvest bars, along with oj and lite coffee. Usually do something special on Saturdays like multigrain pancakes or graham crackers with Simply Jif for a difference.

Sally Squires: You've got quite a healthy routine down, Lexington. Great going. Thanks!

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Manassas, Va.: A quick and nutritious on-the-go breakfast I sometimes put in my kids' hands as they ran for the bus was a couple of reheated pancakes, left over from Saturday's breakfast. (recipe previously posted) It's even better if the pancakes were made with applesauce. Another goody, when in season, is a clementine, peeled and sectioned the night before and stored in the fridge in a zipper bag.

Sally Squires: Terrfic, on the go ideas, Manassas. Who says there's no time for breakfast? Thanks!

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Bel Air, Md: As part of my lifestyle change, I eliminated all sweet foods from my diet. This is because I have absolutely zero control around them. I will never, ever be able to have just one cookie or Hershey's kiss, or just 1/2 cup of ice cream. It is has been surprisingly easy not to eat sweets, I don't crave them, and I don't really miss them (oh, I guess I miss the flavor, but not as much as I thought...mind over matter I guess).

Anyhow, this summer I discovered grapes (I had previously avoid all fruits and veggies). I love the sweetness and tartness of them, but I'm afraid I'm going overboard into uncontrollable territory. Last Sunday I bought 5 lbs of grapes and they were gone by the end of the week! I've now not allowed myself to buy them because I don't want to be around foods that cause me to go out of control. But grapes have quickly come into the "can't have just one serving" territory. Any ideas on how to cope? They were my last refugee for a tiny bit of sweetness.

Sally Squires: You might try freezing a few of those grapes. Or try some other frozen fruit. (Peaches are one of my favorites.) Serve them slightly thawed (so you don't break a tooth). They have the consistency of sorbet. You can add a teaspoon or two of slivered almonds for some crunch and a dollop or yogurt (vanilla or lemon) or even a tablespoon (emphasis on the portion size here) of whipped cream. The combo may help mute that sweet taste that seems to send you soaring.

Unsweetened frozen blueberries or cherries are also very good. As are mangos. The cherries are sweeter, however,so they might give you the same reaction as grapes.

Let us know how it goes.

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Hickory, NC: I have an idea given to me by a friend that uses oatmeal in a different way for breakfast. Mix 1/3 C of non instant oatmeal, 1/3 C of egg substitute, and a pinch of salt. Fry as a pancake in a small non stick pan. Top with sugar free syrup. Delicious and rib sticking too. Sometimes I spread a bit of peanut butter on top instead. Try it, you'll like it!

Sally Squires: Thanks Hickory. It's really interesting how many creative suggestions people have for breakfast.

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Manassas, Va.: I'm probably sending in more than my share today, but I have one more breakfast suggestion: To add protein and cut the fat in scrambled eggs, cook just one egg per person but add an equal volume of low-fat cottage cheese. Stir it all together in a bowl or in the pan. Add whatever else you like, but less milk than you would otherwise. They come out very soft and moist, with lots of volume. My daughter tells me she no longer likes scrambled eggs made without cottage cheese.

Sally Squires: And that cottage cheese has calcium and boosts the protein content. Thanks!

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Breakfast Cookie: Could the LPCers from Ind post their breakfast cookie recipe? It sounds effective and delicious!

Sally Squires: I'm hoping that she will...

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Isla Del Sol, Florida: I just read that TURMERIC is a strong antioxidant and its main ingredient is CURCUMIN, and is a common Indian spice.

do you have any information on it?

Sally Squires: Both are used in many Asian dishes, often as part of curry. I found one item at botanical.com that says tumeric used to be used as a cure for jaundice. But as you probably know, antioxidants appear to be good for helping to prevent cancer among other things. Hope that helps. Thanks!

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coffee taste: For people who just like the coffee taste you can get mocha flavored or latte flavored soy milk... it's soo yummy.. I like to have a glass in the morning.

Sally Squires: Great idea for that 11 year old girl. Choose a calcium fortified soy for bone benefits too. Thanks much!

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also a late eater: I sympathize with the daughter who doesn't like breakfast before 10 -- I have trouble with that too. (Somehow my body just doesn't seem "awake" enough to digest much of a meal.) So I've compromised -- I have a glass of fruit juice or a piece of fruit as well as plenty of water on my way to the gym, and then afterwards, when I'm hungry, at 10:30 or 11:00, I have my cereal, skim milk and fruit. I'm lucky -- I have an office where I can keep milk in the fridge, and fruit in a bowl on my desk, and while some folks think that my late b'fast is odd, I've noticed a few others putting instant oatmeal in the microwave mid morning ....

Sally Squires: There certainly are those whose stomachs don't seem to wake up as early as the rest of them. So this is a great strategy, because at least you're getting your stomach primed and your blood sugar raised from fasting all night. Thanks.

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Adams Morgan: My teenage son simply does not like breakfast foods - we have just started a compromise where he will eat a substantial breakfast, but of foods he likes. This morning he had pasta with meat and vegetable sauce. I think this approach will work for us, as he will be getting a balanced meal.

Sally Squires: Absolutely right on. The thing is to get healthy food into your kids. If pasta does it for him, that's just fine. My great grandmother used to sometimes like to have cold leftover steak from the night before. And she lived to be well into her nineties so she must have been doing something right. Thanks.

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Arlington, Va.: When traveling in Switzerland we were introduced to the idea of adding yogurt to our dry cereal instead of milk. This works really well and is especially tasty with crunchy cereals and some fresh fruit on top. and I think it is more nutritious than milk, am I right?

Sally Squires: That's a very common practice in Europe, Arlington. More nutritious than milk? Well, different than milk. Yogurt doesn't usually have vitamin D added to it like milk does. But yogurt can be easier for those with lactose intolerance to digest than milk. Yogurt also generally has live active cultures of healthy bacteria which is good for your intestional tract. So there are benefits on both sides. Enjoy!

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Manassas VA: Although I'm not the person who mentioned the breakfast cookie, I developed one of my own years ago. The nice thing about it is that one or two is usually enough--it's not sweet enough to trigger craving:

HEALTHY COOKIES

Process, then transfer to small bowl:

1 Bāwhole wheat flour

1 t baking soda

C salt

Bāunprocessed wheat bran

Process to chop, then stir into dry ingredients:

1 c dry-roasted peanuts

Process until creamy:

Bāregular margarine

Bāpeanut butter-

Bāgranulated sugar

Bābrown sugar

Add and process until thoroughly mixed:

2 eggs (or equivalent subsitute)

1 t vanilla extract

Add dry ingredients; pulse-process just until mixed. Add just until mixed:

2 Bāold fashioned uncooked oats

Stir in by hand:

Bq c semi-sweet chocolate chips

-optional: B`1 c raisins]

Drop by spoonfuls on ungreased sheets, 15 per sheet. Bake 15 minutes - 350. Cool on rack.

Makes 4 dozen.

Per cookie:

3 g protein

15 g CHO

2 g fiber

2 Weight Watcher points

-Per-cookie value based on "natural" peanut butter ground with no added oil or sugar (you may have to add a little oil, depending on the consistency) 1 cup chocolate chips, no raisins.

Sally Squires: Sounds really good, Manassas. And this recipe reminds me of one that Nancy Clark has in her Sports Nutrition Book Third Edition (Human Kinetics), which was originally provided by the National Peanut Board. By the way, you can find several tasty breakfast recipes--and snacks--at that site too.

Here's the one for Power-Packed Peanut Bars

www.nationalpeanutboard.org/document_275.asp

Clark figured that they have about 220 calories per bar.

Thanks for your recipe.

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Chevy Chase: If I have a good balanced breakfast I can go the whole morning without thinking about food. I can pass up the donuts and pastries put out for breakfast meetings etc. I find this is so important for me that when I travel on business I splurge and get a room service breakfast of yogurt, fruit and whole wheat toast with peanut butter. It sets me up for the day. Otherwise I am setting myself up to give into the temptations of pancakes and syrup in the dining room or danish's in the conference room. I allocate about 600 calories for breakfast and I try not go much under that. In those 600 calories I include protein, whole grains and fruits. I have kept off a 40 pound weight loss for a year now and breakfast is the cornerstone of my strategy.

Sally Squires: Wow, 40 pounds! Very impressive Chevy Chase and a great way to get your day started well with that delicious breakfast. When we were travelling in Europe a number of years ago, I found the same thing. Starting with a great breakfast, made it easier to keep going all day long with no hunger pangs--and no added weight from the trip! Thanks!

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Fort Mitchell, Alabama: All Bran cereal bars are my number 1 choice for breakfast. However, I choose Pop Tarts on mornings when I'm running. I may have to rethink my number one choice though. In the past week my grocery has gone up sixty cents per box on the All Bran bars. Any idea what caused the price increase?

Sally Squires: Don't know why those bars would suddenly jump that much in price. I'll see if the company has an answer. What store do you buy them from? Thanks!

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Southfield, Michigan: Hi Sally....love the weekly chat! Being a busy professional, it's all too easy to fall victim to those high-fat, sugar-laden, but tasty and convenient pastries at the local coffee shop, rather than preparing a healthy breakfast. However, I've found that those treats generally just make me hungrier by lunchtime! I've found that for me, the best breakfast is higher in protein, leaving me satisfied longer. Snack-size cottage cheese, yogurt, or even string cheese sticks paired with a piece of fruit, satisfy me. Also, for those craving that morning muffin, have you ever tried Vitamuffins? These are 100 calorie muffins (and come in great flavors like deep chocolate) which are fortified with vitamins and are high in fiber, giving you some healthy benefits, while allowing you a sweet treat. Finding that I can't handle the sugar in the morning......I often eat these as a dessert.

Sally Squires: Haven't tried Vitamuffins but it reminds me of that very funny Lucille Ball sketch from on Vitamins. I am a fan of Moral Fiber muffins--despite the somewhat "superior" sounding name--they're quite good. Thanks!

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Washington, D.C.: Hi Sally!

I've been experimenting with my own "museli" -- a cup of nonfat, plain yogurt, 1/2 cup of dry oatmeal, and flavorings (either fruit or a flavored extract). Today I tried a tablespoon of cocoa powder and two packets of Nutrasweet -- sort of tasted like chocolate pudding!

Sally Squires: A great example of innovation. Thanks much DC.

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Prince William VA: What a delight to find another Nutella fan! I discovered it in England before it was introduced in the U.S. To all the chatters: If you haven't tried it, give yourself a treat! When you want to splurge, it's scrumptious on graham crackers, but best of all on Carr's Whole Wheat Crackers, which are a lot like British "digestive biscuits." (The mainlin stores here seem to have stopped carrying them--anyone know of another source?)

Sally Squires: I've seen Nutella at Vace Italian Deli in Cleveland Park and I think at Safeway in Georgetown. But it would have been a while ago. If you have other sources of Nutella, e-mail me at leanpateclub@washpost.com since we are out of time.

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McLean, VA: I love eating yogurt and fresh fruit w/ sprinkles of high-protein cereal on top - the best yogurt I found is "Total" available at Trader Joe's. It is available no fat, 2% and full, original Greek style, has no additives, and even the zero fat one is so creamy and delicious. Also great for smoothies!

Sally Squires: Total by Fage is a wonderful yogurt, oft mentioned on this chat, but worthy of mention again and again. For those of you who haven't tried it, it's really a treat. And no, I have no connection to the company. Thanks.

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Columbus, Ohio: My husband and I have found refuge in Trader Joe's frozen Multi-grain Waffles and Low-Fat Multi-grain French Toast to serve to our 2 1/2 year old daughter on our busy mornings before work. We supplement this with either yogurt or fresh fruit (sometimes both if she's very hungry) and diluted orange juice. She gobbles up her breakfast, and everyone is happy.

Sally Squires: Yep, quick, tasty and when you choose the whole grain varieties a nutritional winner. Sounds like you're getting your daughter off to some great habits. Thanks.

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Gaithersburg, MD: Breakfast burritos are a great way to get your day off to a tasty start. I make mine with Egg Beaters, which come in a variety of flavors anyway. You can dress them up by adding some diced ham, veggies, crumbled turkey bacon, and low fat cheese. I use whole wheat tortillas as well. They are really great and relatively fast to cook while you're getting ready.

I'm a huge advocate of breakfast and can't go without it. A dietitian friend once explained it to me in a way that really made sense for those who may not see the value. Those who skip it many times go over 12 hours between meals (dinner one evening until lunch or a snack the next day). The body needs fuel to keep going, just like any other machine. Starving it, intentional or not, isn't healthy and can be very tough on your metabolism. Same theory applies to water, which many people don't get enough of either.

Sally Squires: Wonderful, tasty and nutritious idea. Gaithersburg. And filled with so many possibilities. You get the last word of the day! Thanks very much.

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Sally Squires: Thanks to all for a wonderful chat. Winners today are Seattle (who is celebraing a birthday), Grand Rapids and the LPCer who suggested mocha soy milk, plus the two recipe rater responders. Please e-mail me with your snail mail address to leanplateclub@washpost.com and to speed response, please put winner in the subject line.

Thanks to all. Until next week: eat smart and move more and stay safe on the upcoming Labor Day holiday.

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