Nutrition and Health
Tuesday, September 6, 2005; 1:00 PM
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.
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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).
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A transcript follows.
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Sally Squires: Welcome to the Lean Plate Club. Our thoughts and prayers continue to be with all those who found themselves in Hurricane Katrina's path and the many who are now trying to help them.
In today's Lean Plate Club e-mail newsletter--which should be hitting your in-boxes just about now--you'll find a brief note about some friends of mine who evacuated New Orleans to Texas and promptly made a batch of gumbo as comfort food for their extended family members. As a small tribute to all those in Louisiana, Mississippi and Alabama, who are suffering so much, I've included a number of recipes from this region. I know we'll all continue to find ways to keep them in our thoughts and support them in any way we can. (If you'd like to subscribe to this free service, just log onto www.leanplateclub.com and click the subscribe button. If you have trouble subscribing or have subscribed and don't receive your newsletter, please let me know at leanplateclub@washpost.com. To expedite a response, please put trouble subscribing in the subject line.)
Weight loss blogs are one of the topics up for discussion today. You'll find links in today's column and e-mail newsletter to a number of these blogs.
Today's prizes are:
Gayle's Feel-Good Foods by Gayle Reichler, MS, RD, CDN (Avery)
The New Nutrition: From Antioxidants to Zucchini by Felicia Busch, MPH, RD, FADA (Wiley)
Fitness Running: Workouts and training programs for racers and nonracers, by Richard L. Brown, PhD with Joe Henderson
(Human Kinetics)
Healing Moves: How to Cure, Relieve, and Prevent Common Ailments with Exercise by Carol Krucoff, RYT and Mitchell Krucoff, MD (The Writers' Collective)
For those new to the chat, here's the deal: Tell us about a healthy food find, how you stay physically active daily or how you cope with stress eating. Assist another person on this chat or share a healthy recipe and one of the prizes above could be yours. In making this offering, we are not endorsing any weight loss program, exercise regimen or book. It's merely a way of showing you the wide array of resources available as you seek to achieve a healthier weight.
Now on to the chat:
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Washington, D.C.: Why is it when I eat breakfast, I seem hungrier earlier in the day (before lunch)? I've skipped breakfast before and don't seem to get very hungry until 1 or 2. Am I consuming excess calories unnecessarily?
Sally Squires: Depends on what you're eating for breakfast, DC.
Are you eating a sugary, low fiber breakfast that sends your blood sugar soaring, boost production of insulin and then sends your blood sugar plummeting?
Or are you eating something that will nourish you and keep on a more even keel, such as a bowl of oatmeal made with milk and some fruit?
Other question to ask yourself: when you do skip breakfast and eat your first meal at 1 or 2 p.m. do you find yourself ravenous and then eating nonstop until you go to bed? If so, you may have saved some calories in the morning, but likely have more than made up for them during the rest of the day.
So tell us more! Thanks.
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Arlington, Va.: Thanks for all the good chats. I have been following the basic rules of Weight Watchers for many years to maintain my weight loss. A relatively low-fat diet seems to work well. Now my downfall is carbs. I can't stay away from snacking on healthy cereals, rice cakes, etc. at all hours of the day. I can eat 1/2 of whole wheat squares all at once! Does any one have any alternative snacks that satisfies a need to crunch? Thanks!
Sally Squires: You bet, Arlington. You can get great carbs from vegetables and fruit. And if you find that carbs are a trigger food for you, then try starting with those veggies first. They're loaded with good, complex carbs, fiber, water, other healthful nutrients. You might try a little low fat cheese with them.
Some favorites: Crunchy sweet peppers (red, yellow orange), carrots, celery (fill with a little hummus or some other veggie dip such as salsa or even a little guacamole.)
Soy nuts would be another crunchy alternative for you. And if you really want cracker like stuff, consider Wasa or Ryvita crackers. They're whole wheat and you will crunch a lot. Might consider spreading a little Laughing Cow cheese or even a tiny bit of peanut butter on them.
Other suggestions?
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Washington, D.C.: Last time you talked about how important it is to eat breakfast every day. Should you still eat breakfast even if you aren't hungry in the morning? I thought that one of the first rules of healthy eating is to only eat when you are hungry.
I try to eat a healthy breakfast every day but I feel like I am forcing it down every time, no matter what I eat (protein, whole grains, fruit). If I wait until I am actually hungry, that doesn't happen until around 11:00 or so.
My instincts are telling me that I should listen to my body when it is saying that it doesn't want any food in the morning. Are my instincts wrong?
Sally Squires: It's a bit of both, DC. Breakfast is a very important meal, in part because you have just fasted for probably eight hours while you were sleeping. So your body needs some fuel. And if you're trying to achieve a healthier weight, not eating in the morning, may help your body to think that it is in starvation mode. So it could be undermining your efforts a little.
But I understand that not everyone feels like their stomach is ready to take on food in the a.m. So if you could eat just a little something, it would be a great idea. What can you stomach? A half slice of whole wheat toast? Some dried fruit? A tiny bowl of cereal with a little milk. An cereal bar--or maybe half a cereal bar? Even a half cup of yogurt.
Then have your real breakfast later. Let us know how it goes. Thanks.
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Richmond, Va.: Hey there Sally! I'm looking forward to this fall season, it will be just me and my bike, taking advantage of the cooler temp and lower humidity and really work at riding up those hills in Church Hill. I'm also looking into purchasing a mountain bike, VA is full of trails and lovely scenery, might as well take advantage. But I'm not sure what to look for, I think I'm at a disadvantage because of my height (4'11"), perhaps I won't be able to find a good mountain bike. Perhaps those other LPs could give me a few tips.
Sally Squires: Sounds like a great plan, Richmond. I'm going to put this out there to the membership for help.
Also, our producer Katie McLeod, will post some links that I just found in a quick search. I can't vouch for them, but it will give you a place to start. Thanks
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Arlington, VA: RE:don't feel like eating breakfast. I too don't like eating breakfast first thing in the morning. I recently began eating yoplait yogurt whips. It's not low calorie about 140 per container, but it gives me a source of calicium and is the only thing I can get down until later in the day.
Sally Squires: That's exactly the kind of thing I had in mind Arlington. Just a little something to get the stomach primed for the day is a good thing. Thanks for the suggestion.
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Detroit, Mich.: Another breakfast question...
I eat breakfast every day, but on the days I get up and run on the treadmill, I don't eat breakfast until after I'm done running. Should I make a point to eat something beforehand? I don't like to eat immediately before I workout, and I don't have the luxury of time in the morning to eat more than a few minutes before I get on the treadmill.
Thanks...
Sally Squires: You may find that you that your workouts are even more supercharged if you can get down just a little nourishment before that morning run, Detroit. But you're right, you don't want much or you end up seeing it on the roadside or feelng loggy. Do you like milk? Could you drink even half a glass of skim or low-fat soy milk, which would be quick. A cracker with a little peanut butter would also give you something to get going on.
Best thing is to try it and see how it goes. If it doesn't work for you, well, then you just don't do it. Let us know...Thanks.
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washingtonpost.com: Consumer Search: Mountain Bikes Reviews
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Arlington, Va.: I'm not really into weight loss blogs, but I love your chats. This summer I started reading them (I just moved here from Chicago). It keeps me motivated to eat healthy. So far I've lost seven pounds (I have 10 more to go to reach my ideal weight).
Sally Squires: Welcome Arlington! And congratulations on those seven pounds. That's wonderful. Sounds like you're getting in a groove. Thanks!
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RE: Richmond cyclist: Do a web search or grab the yellow pages and find a bike shop in your area. Those bike shop guys will fit you, let you ride several bikes to see which one feels best, then "tweak" your bike for you after you buy it. You might pay more at a dedicated bike shop, but believe me, you will not be sorry.
Sally Squires: Sounds like you speak from good experience, Richmond. Thanks very much. And for those who aren't sure that biking is going to be the sport for them, you can pick up some much less fancy bikes at Wal-Mart, Costco, etc. Or simply rent a bike for a day to check it out.
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Middleton, Mass.: Sally, could you ask the submitter from a few weeks ago to post her oven-prepared muffin-pan frittata recipe (with as much detail about ingredient amounts and cooking preparation as possible)? Yuo were kind enough to post your stove/oven recipe but I'm not a good enough cook to alter it for oven prep only. I love the idea of heating up frozen frittata for breakfast. Thanks!
Sally Squires: I will indeed and we will hope that he or she is participating today or will e-mail me after the chat at leanplateclub@waspost.com. Thanks.
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mountain bikes: in response to Richmond, VA. Even at your stature you should be able to find a mountain bike that works for you - even if it means looking more into the 'kids' bikes. the frames on most bikes are fine, the big difference is in the components. the good news there is components can be changed. so if you find a bike you like but the components aren't up to 'snuff' then just change them.
two big features you find on mountain bikes these days are front and rear shocks. a front shock is pretty nice. they take some of the punishment out of the ride that would normally be transmitted to your hands.
rear shocks should be avoided. while they look cool and make the bike cushy to ride, that cushy spring in the back is absorbing some of the energy you're putting in to pedaling. this means you have to work harder. rear shocks are predominantly for downhill riders - so unless you're riding downhill all the time, avoid the rear shock.
Sally Squires: Sounds like we have a number or experienced cyclers out there! Thanks much.
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Rocky Hill, NJ: As always, love the column, the chat, and you. Thanks for being here for me. Down 16.5 pounds since tax-day--had been a bit more, but in the past three weeks I have done some back sliding. Now, just like the millions of kids this week, I am back to school--the school of healthy eating.
I have checked out several blogs and honestly, I find most of them lacking. Many have some good information, but finding it amid stories of the bloggers lives is just too hard. I would rather go for a quick walk around the block than sift for 10 or 15 minutes.
My question today--are there any low-fat recipes for corn chowder that you know of? It has been on the menu at work lately and I REALLY REALLY want it, but the heavy cream base has it on my avoid list (I would never stop at a taste for the full-fat version).
Again, thanks for the chat--so helpful!
Sally Squires: Way to go Rocky Hill on those 16.5 pounds AND on getting back on track. We all take nutritional detours from time to time, the important thing is getting back on track, which you're doing.
As for corn chowder, yes, indeed we're posting two recipes that are low in fat. One comes from Self magazine, the other from Gourmet, which uses silken tofu to make it seem creamy. Enjoy!
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re: Mountain Bike: Assuming the writer in Richmond is a woman -- she should be able to get a women's specific design mountain bike, which would be tailored to a woman's proportions (e.g., shorter torso). Best bet is to go to a good local bike shop and seek their advice.
Also, check out MORE (Mid-Atlantic Off-Road Enthusiasts), the local mountain biking association, for advice on what to buy, where to ride, etc. http://www.more-mtb.org/
Sally Squires: Thanks for the great tip!
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washingtonpost.com:
epicurious.com: Bay Scallop and Corn Chowder, Corn Chowder With Basil
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Frederick, MD: To Richmond looking for bike-buying tips: you can get a great bike to fit any size through a good bike shop. They can measure you and special order something that will fit you, even if they don't have it in stock. If you're female, don't let them talk you into a "women's" mountain bike -- they are not as sturdy as the men's style, and probably won't work for you if you plan to do any serious off-roading.
A tip I can offer about healthy lunches: I never had time to pack my lunch in the morning, no matter how much food I had in the fridge, so I would eat out (and, of course, eat badly). Now, on Sundays, I spend a little time chopping veggies and making hummus for the week's lunches. Then I just put a wrap together in the mornings. Also, when I make chili or soup, I freeze some in individual portions for work lunches. This keep me from having to throw out leftovers, and is great for variety.
Sally Squires: Great suggestions, Frederick. And you remind me of a food find that I've been enjoying the past couple of weeks: simmer sauces that can be used to turn frozen shrip, fresh chicken or nearly anything else into a great meal. Add a whole grain rice or couscous for a healthy carb. They're delicious. I've been particularly fond of the Cuban Mojito and a Moroccan based simmer sauce at Trader Joe's. But I find that a lot of grocery stores are carrying these items. Just read labels carefully for calories and fat and for those of you concerned about high blood pressure--for sodium.
Thanks!
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Grand Rapids, MI: Excellent timing on the LPC newsletter info on walk-run programs - I just renewed my own determination to increase my running distance from 1 mile to 5k by my 51st birthday (at the end of November).
I want to encourage anyone else who is interested in starting a walk-run program to invest in good running shoes. Last week I went to our local running specialty store, and the sales staff worked with me for half an hour to find the shoe with a wide toe box, good support and excellent cushioning that I need. My first runs this week were completely free of any shin splints or knee pains. Take your old shoes with you and they'll be able to make a good assessment of what kind of support you need.
Sally Squires: Good for you Grand Rapids. And for those who don't yet subscribe to the free, LPC e-mail newsletter, today's edition has a link to a couch to 5K program supplied by one of the bloggers in today's column. It's from Cool Running and sounds like a great way to ease into a workout plan to run a race. Happy trails to you! Thanks
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Washington, D.C.: Sally, I'm a 5-year veteran of Weight Watchers. (I still go to meetings, track my food intake with a journal, etc.) Lately, I've been feeling less than motivated. Then a friend and her friend started a weight-loss blog. I joined them a month ago and since then, I've lost 2.5 pounds! We all have such a good time on there, asking each other questions, challenging ourselves to be thin, giving each other suggestions. It's been a great way for us to keep up a buddy system even though we are in three different cities and using three different weight-loss programs. So it was fun to see your column today on the same subject!
washingtonpost.com: Weighty Blogs Dish on Diets (Post, Sept. 6)
Sally Squires: Very cool idea and what a great way to jump start your efforts. We've actually talked about having a Lean Plate Club message board for the upcoming Holiday Challenge--yes that's not far way, folks!--that could provide some of the same thing during the stress and celebration of Thanksgiving to New Years. And by the way, this will be our fifth Holiday Challenge.
Also, for those who would like to form groups for tracking exercise--and motivating each other too--the President's Challenge provides a free service at www.fitness.gov.
Let us know how your blog contines, DC. Congratulations on finding a creative way to jump start your efforts!
Thanks.
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Gaithersburg, Md.: Sally, In keeping with the regional theme, I love eating blackened fish. It's easy to make and great for you. The key is to get the grill very hot before putting the fish on. Spread a butter (or butter substitute) generously on the fish. Then cover with spices. When the fish is placed on the grill, the butter(or substitute) drips causing a flame and therefore the blackening. Add some red beans and brown rice and you have a cajon feast!
Sally Squires: Yum, sounds really good. But you're right, it's important to go easy on that butter. Or you could spray some olive oil or canola oil on that fish. And despite the terrible devastation, I know the spirit and resilience of the people in the Gulf Coast very well. It will take time--and lots of aid--but I know they will be back. Thanks Gaithersburg.
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Arlington, Va.: It's me, the Chicago transplant again. I love seafood, (cooking and eating), but since I just moved here, I don't know any place to get them. I have a car, where can I buy good quality seafood at a decent price? (to cook, not a restaurant)
Sally Squires: Costco has some great buys on seafood, but you may need to go in with a friend or two since it's in large quantities. The Pentagon City Costco is near a Metro stop. (Do bring plenty of ice for the trip home!) Maine Avenue has a number of seafood markets. Cannons in Georgetown is another. And I've found some great buys on frozen wild rock shrimp, wild salmon and other seafood at Trader Joe's. There's one in Alexandria and in Bethesda--not far from a Metro stop.
Whole Foods also has good seafood. Usually the squid is quite reasonable. Other stuff can be pretty pricey except for specials.
I confess that I used to be squemish about frozen seafood, until I talked with an expert who said that it is often "fresher" than the fresh stuff in the markets because it is frozen immediately at sea.
Other suggestions out there?
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Re: Corn Chowder: There's an organic food company called Imagine that makes a low fat "creamy sweet corn soup." It's available in the organic section of my regular supermarket. Although I haven't tried the corn variety, I've had their low fat creamy tomato and it's very good. So that might be worth a try.
Also, although I unfortunately don't have the recipe at my fingertips, the Moosewood "Low-Fat Favorites" Cookbook has the most amazing recipe for sweet potato and corn chowder. It literally has no fat- it's thickened by pureeing half the soup. I can't get enough of the stuff.
Hope this is helpful!
Sally Squires: It's very helpful. Thanks much!
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Metro Center: Hi Sally, just wanted to pass this along. It's a 5K to be held Sep. 17 in Alexandria with all proceeds benefitting the Red Cross.
http://www.gulfcoastreliefrun.com/
Sally Squires: Thanks very much for that tip. Great idea for a very worthy cause.
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Wash, DC: It's me again, the sometimes breakfaster. For instance, today, I had coffee with a cinnamon raisin english muffin. About 2 hours later I was starving and a serving of rice pudding and about 1.5 hours after that, I was hungry for lunch. On days that I do skip breakfast, I don't snack a whole lot after lunch, dinner seems to do me just fine. What's going on with my body??!
Sally Squires: That cinnamon raisin muffin sounds like it may be fairly high in processd carbs. Rice pudding is too. So you're giving yourself a sugar load and that's likely why you're hungry so soon afterwards. Your body responds to the sugar by releasing insulin, which puts that sugar into cells and then your blood sugar drops and you guessed it--you're starving again.
Consider some whole grain toast with a little peanut butter, a half cup of fruit, a half cup of plain nonfat yogurt or skim milk. Maybe a few slivered nuts on top. Oatmeal made with milk and with a few nuts and a few raisins would be another excellent choice for you.
Then see if you even need that mid-morning snack. If you do, you might try some string cheese and a can of V-8 or other vegetable juice.
Let us know how it goes...
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Burlington, Vt.: Hi Sally,
You talk about running in your column today and I just want to say how much I love it! I started as a really slow, unfit runner, and worked my way up from struggling through a mile to regularly running 10Ks simply by going a little further every few days. There's no magic to it - just persistence. Also, it takes a while simply to LIKE it. But now I would never do without it. My strategy for making sure I never have to: I never, ever, ever run two days in a row, to give my joints a good chance to recuperate. And I do some yoga afterwards, and a fuller yoga workout on alternate days, to make sure everything stays healthy and in alignment. And, you asked about fall fitness - well, up here in VT it's about to get pretty cold, and the best way to counter that is to get a dog. My Husky LOVES the cold weather, so even in January when I'd rather have my fingernails pulled out one by one than leave the house to go running, she makes me do it - and I'm always glad I did.
Sally Squires: Sounds like you're really developed a great fitness schedule, Burlington. And you're absolutely right, it's a great idea to mix up your exercise and no one says it's a law that you must run every day. You've just given us a great example of finding what works best for you. Thanks!
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Arlington, Va.: challenging ourselves to be thin--doesn't the poster mean "challenging ourselves to be healthy"?? PLEASE, I hope so!! Thin is such a dangerous desire!!
Sally Squires: Yes, yes, of course, healthier weight--not necessarily thin, which is also often in the eye of the beholder--is the goal.
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Arlington, Va.: Hi Sally!
I read your chats most every week. I am an avid exerciser, and watch what I eat. I am also a synchronized swimming coach (and ex-swimmer), so it is part of my job to keep an eye on my girls for signs of eating disorders. On the USA Synchro Web site, it lists three types of eaters: Healthy, disturbed, and disordered. I read it and was shocked at what it means to be a disturbed eater ... it's me!! Have you heard of this classification of eaters??
Sally Squires: Yes, there's a broad range of eating disorders out there.
For those who want to know more, this is what Lisa Franseen, PhD, a Clinical Sports Psychologist writes athte USA Synchronized Site:
"NORMAL EATER: A normal eater, for the most part, eats when she is hungry and stops when she is full. There are times when she may eat beyond a point of feeling full but tends not to feel guilty about this. She is open to eating all kinds of foods; that is, there are not any foods that she does not allow herself to eat because of calorie or fat content. She might not like her body size but she accepts it, even if it is far from socety's image of the "perfect" body. She exercises for physical and psychological benefits, not just to control her weight. She may watch her weight but does not obsess about it. And just as importantly, her self-worth is based on something other than how much she weighs, such as her relationships, her work, or who she is as a person.
DISTURBED EATER: Someone with an eating disturbance is quite concerned about "getting fat" and tends to think she is overweight. She is not satisfied with and has a hard time accepting her body size, even if it matches or is close to society's definition of the ideal body. There are usually many foods she thinks she "should not" eat, such as fried foods, junk food, or sweets. She will spend much time trying different diets without success, setting her own rules on what to eat and what not to eat, and feeling terribly guilty when she breaks these rules. She exercises mostly to help her maintain and lose weight and her self-worth is based mostly on how much she weighs. She might also eat compulsively at times (called "bingeing"), and/or force herself to vomit what she has eaten (called "purging").
Someone struggling with an eating disturbance tends to believe that she can only be happy once she loses "X" pounds. There are many girls and women with eating disturbances who say they spend about 70 to 95 percent of their waking hours thinking in some way about food, their weight, hating their bodies, or feeling guilty."
Do know, however, that a lot of people may cycle through these feelings at different times in their lives. I'm not suggesting that you should ignore these warning signs, but you might want to read more at the LEARN website, where Kelly Brownell, PhD., has a quiz about eating disorders and it may be out of print now, but Judith Rodin's Body Traps is an excellent read.
The important thing is to find that middle ground. Hope this helps...
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RE: Good fish market: Slavins (Glebe Rd. and 395 in Alexandria) is a great fish market. Great quality, good selection, reasonable prices. And no, I don't work for them!
Sally Squires: Thanks! You took the words right out of my keyboard!
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Hartford CT WW Core thread: Arlington: didn't finish my train of thought w/ my last msg...that many people on WW Core plan find cravings for foods they can't stop eating, diminished, when they keep to the program. That doesn't address your looking for alternative crunchy things, although popcorn is permitted without "counting" on that
Sally Squires: Thanks, Hartford. And for those who are not aware, Weight Watchers offers two programs now--one that counts points, one that works from a list of core foods that can be eaten with less portion control. And it's possible to go from one program to the other and back again...
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Akron, Ohio: Sally,
When does one cross the line from closely monitoring caloric intake and being vigilant about exercising to maintain a weight loss, into the land of eating disorders? My husband recently expressed concern that he thought I was crossing that line, even though I've maintained my (healthy) weight for the last 1.5 years. I do get concerned when I creep up a couple of pounds, but I do allow myself the occasional indulgences (something I don't think one with an eating disorder would do) and enjoy food. I just make healthier choices and log all my food intake to ensure I stay on track. I've read up on eating disorders on web sites and they never talk about how to determine whether you have one or not.
Sally Squires: Hey Akron: Sounds like this topic is on a couple minds today. Experts talk about restrained eaters. These are people, perhaps like yourself, who monitor closely what they eat and so manage to stay within caloric balance and not gain huge amounts of weight.
The lines can get blurry, because if one has lost weight and does want to keep it off, you do have to stay vigilant. Some people can monitor their food without recording it and do it well. Others, and I count myself as one, need to keep track. It's certainly important to pay attention to what your husband is saying. But on the other hand, if you're maintaining a healthy weight and eating a varied, nutritious diet, then you're probably fine. If more people start commenting on your eating habits, however, it might be worth a chat with your doctor.
Hope that helps...Thanks.
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Hartford, Conn. Arlington: you might try Weight Watcher's new program, Core. This does not involve any weighing or measuring and does take a leap of faith, as the key is "eating until satisfied," but the focus is on "healthy" foods.
The foods that are limited and must be counted in your 35 pt allotment (even healthy snacks, such as your rice cakes) are those carbs that you have a problem with. Bread, even whole wheat bread, is on that list.
Foods that do not require weighing are fruits, veggies, lean meat/fish/poultry/eggs/beans, fat free milk and cheese, etc.
Sally Squires: Thanks Hartford for the added detail on the Core program. And for those who are interested, I'll put a link to a column that I wrote when the program was launched about a year ago in next week's LPC e-mail newsletter.
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Bethesda, Md.: I know I should eat whole grains; when the bread loaf says "nine grain" or "multi-grain," does this mean whole grain?
Sally Squires: Not necessarily, Bethesda, although those products probably have some whole grains. You're going to get more help on how many with some new stamps that are being put out by the Oldways Preservation Trust and the Whole Grains Council. About 300 products now have the stamps. You can learn more at www.wholegrainscouncil.org. In the meantime, look for products that have whole wheat, whole rye or other whole grains as one of the first couple ingredients. We're going to do more on whole grains in upcoming weeks, so watch this space. Thanks.
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Blogger from DC again: Yes, yes, we're challenging ourselves to be thin -so that-
we can be healthy! None of us is looking for the Ally
McBeal look...
Sally Squires: Yes, agreed, a healthy weight, which could be thinner, but is not too thin. Finding that middle ground as we like to say here at the Lean Plate Club. Thanks.
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Speaking of breakfast: In a month, the Muslim holy month of Rammadan will start (we don't eat from sun up to sun set). Could you give me some suggestions for the morning meal that will provide the most energy for the longest period of time?
Sally Squires: A hearty bowl of oatmeal made with with skim milk and topped with fruit and nuts would be one choice. Another might be an egg frittata or omelet with nonfat cheese--rich in protein--veggies and some whole grain toast and juice. But you go outside the traditional U.S. foods and also reach for a brown rice pilaf with veggies and maybe some beans, tofu or meat, seafood or poultry.
Whole grains, low-fat protein and healthy fat in any combination will give you a lot of staying power.
Hope that helps. Thanks.
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Sterling: Hi! Thought I might be able to give someone a little tip to help.-I'm quite slender and it takes a lot of awareness to stay that way-I say awareness and not willpower, because I work as a private chef and it's an occupational hazard to taste frequently and eat very well. Anyway, a lot of old tricks really seem to help me and they seem to be seldom mentioned anymore with all the antioxidant/carb etc mentality.
For the crunchy munchies-get an air popper and get used to NOT using butter. It really helps to actually prepare the snack yourself because smelling it provides a lot of the satisfaction.
Have you tried a mug of hot water (instead of coffee/tea/soda) when you need a little something? Gives you something to occupy yourself, and that warmth can provide a temporary feeling of satiety.-even if only long enough to avoid that candy bar before lunch-
Use oil (in an spritz) and vinegar dressing-forget the lowfat fake creamy ones. Vinegar aids digestion and satisfys, my experience is that non-fat "fat" products seem to produce a craving for more.
If you really miss the pie, etc try some artificial sweetener on mixed fruit. I am very anti artificial sweetener usually, but they really can blend well with acidic fruity things-peaches, lemonade, etc.
My experience is that unless people are able to eat something that actually tastes good to them, they will fall off the wagon. My last tip-be sure you eat something you really like often- don't be in a constant state of deprivation. Best wishes.
Sally Squires: Well said, Sterling, and clearly spoken from the heart, head and stomach. Thanks very much.
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Arlington, VA: Sally, I don't think I've read this on here before, but on Kim O'Donnell's cooking chat a few weeks ago, she gave us a recipe for "Zucchini-mole" that I didn't have a chance to make until this weekend. I know avocado's have "good fat" but this recipe packs in some good veggies a little differently and makes a wonderful dip or spread. It's delicious!
Zucchini Guacamole
Ingredients:
3 pounds summer squash
Approximately 1/2 head garlic
1 large onion (sweet varieties preferred, i.e. Vidalia, Walla Walla)
1 teaspoon coarse salt
2 tablespoons olive oil, plus 1/4 cup
1/2 cup basil and/or mint leaves
1/2 cup parsley, stemmed
2 tablespoons juice of lemon
salt and pepper to taste
Method:
Preheat oven to 375.
Slice zucchini in half, lengthwise. Separate garlic cloves but keep skins on. Quarter onion. Place vegetables in roasting pan and slather with the 2 tablespoons of olive oil and the teaspoon of salt. Roast until extremely tender, at least 1 hour and up to 90 minutes.
While vegetables are roasting, prepare herbs; pull leaves off stems and tear or chop coarsely. Let vegetables cool slightly and squeeze garlic from skins. Place all vegetables into bowl of food processor and pulse. Add herbs. Puree until smooth and combined. Add lemon juice and salt. Drizzle in remaining olive oil. Taste for seasonings and adjust accordingly.
Chill and serve with crackers, pita crisps, crudite or make as part of a sandwich. Makes about 1 quart.
Sally Squires: Kim's got some great recipes. Thanks very much for passing this along to us.
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Takoma Park, Md.: Sally -- I have a question about Splenda. I've been using it for a couple of years, as it tastes more "natural" to me than other sweeteners. But I've recently been told by my doctor that the "full" feeling I've experienced in my abdomen in the past couple of months could be due to Splenda, since it is, as the doctor says, "a carbohydrate-based sweetener that is imminently fermentable." Other types of sweetners aren't so fermentable, according to the doctor. What are your thoughts/experiences about this issue? Thanks for any guidance you can give me. (Note: I use only a packet or two of Splenda per day).
Sally Squires: Center for Science in the Public Interest, a DC based consumer group, gives pretty high marks to Splenda for safety. If you're just using two packets per day, you might try using one teaspoon of sugar--just 16 calories--and one of Splenda. See if that makes a difference. Or try two teaspoons of sugar, a total of 32 calories. If you're stopping there, it's not a big deal. Let us know what you find. Thanks.
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Falls Church, Va.: Sally: In the LPC newsletter you asked for what blogs one might read and what one will be doing to stay fit during the fall.
Besides this chat I read http://www.martygallagher.com/ . Marty does a weekly fitness chat and provides forums for a multitude of topics.
In terms of fall fitness, I'm going to move into a strength building phase. I'm going to cut my cardio training down to once or twice a week and increase my weight lifting to four days a week.
On the food side, I'm planning on increasing my food intake in order to repair,grow and feed my new training regimen.
this will inevitably mean that I will slightly increase my body fat percentage. I won't let it get far though. Then after about twelve weeks I will reverse my training and increase the cardio training to three days a week and lifting down to three days.
what do you think?
Sally Squires: Odds are you don't need that extra food for your strength training, Falls Church. But if you want to boost your intake a little, drink a glass of skim milk, have a cup of nonfat yogurt or have a handful of soynuts or a glass of soymilk or even a little extra piece of lean protein, such as a chicken breast without the skin.
I'm puzzled by your idea that you will be increasing percent body fat, since with strength training, you should reduce your percent body fat a little. That's because you're boosting your lean muscle mass.
Let us know how it goes.
Thanks.
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San Antonio: I'm not the one who mentioned the frozen frittata "cupcakes" a couple of weeks ago, but I do have a recipe for them that I developed for a TV segment a couple of years ago.
Frittata-to-Go
1 pkg. (10 oz) frozen chopped spinach
3/4 cup egg substitute
3 Tbsp fat-free half-&-half (or fat-free evaporated milk)
1/4 tsp yellow mustard
3/4 cup reduced-fat (2%) cheddar cheese, shredded
1/4 cup green pepper, finely chopped
1/4 cup onion, finely chopped
1/4 tsp salt
pepper to taste
Preheat oven to 375 degrees.
Thaw spinach in microwave. Drain. Squeeze gently to remove excess moisture. Pat dry.
Line a 12-muffin pan with muffin cups. Foil cups work best. Spray the cups with non-stick spray.
Whisk the mustard with the egg substitute and half-&half. Then mix all ingredients. Divide the batter amongst the 12 cups. Bake for 20 minutes or until a knife inserted in the center comes out clean. Freeze and re-heat as needed in the microwave. Be sure to remove the foil cup before microwaving.
Experiment with other fillings and low-fat cheeses.
(1 WW point per frittata)
Sally Squires: Thanks for your assistance and more detail San Antonio!
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Striving to be thin: Have we reached such political correctness here that a chatter can't say she is striving to be thin? Why is it assumed that this is somehow unhealthy?
It's important to recognize the importance of healthy solutions but c'mon someone can say she is striving to be thin without all the correction/caveats.
Sally Squires: Excellent point. And no, if we stepped too close to being too PC, thanks for yanking us back from the precipice. Perhaps because there is some legitimate concern about eating disorders, the word thin has taken on a new, sometimes perjoraive meaning. But again, what we strive here for is everything in moderation. So thin can certainly be acceptable when it relates to health. Thanks.
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Hartford Conn.: Sally: what does your consumer group say is the healthy limit for Splenda? I have more than two per day.
Sally Squires: They don't put a limit on it. But they do note that if you're using Splenda to eat foods with otherwise empty calories, it may not be the best choice. Again, everything in moderation...
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For the Runner on Breakfast: If you can handle it, keep up your morning cardio before breakfast. As your body has no glycogen stores after sleeping 8 hours, all the energy needed for your run comes from fat stores. Plus, your metabolism will be firing by the time you get to that balanced breakfast!
Sally Squires: That's true to a point, but some people can also trick their bodies into thinking that they are starving...and then when they do eat, are too ravenous...Again, find what works best for you. And don't be afraid to experiment a little. Thanks.
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Laurel, Md.: What are some ideas with coping with diet boredom. I have done WW for some time and usually after about 6-8 weeks I get terrible bored with the program. Even though it is pretty flexible I still get tired of doing things like drinking 6-8 glasses of water etc. Any ideas of how to jumpstart my program?
Sally Squires: Laurel: It's very common to experience fatigue with a routine. So looking for other healthy foods that you can try, jump starting your physical activity with something different, getting an exercise buddy, or maybe just trying the Core program or another plan for a week or two, may help you avoid that boredom. Also know, however, that it starting a new program can be exciting like a new venture. The reality is that what works to achieve a healthier weight and keep it long term is finding habits that you can live with for life. Good luck with your efforts. Let us know how it goes. Thanks.
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Fried in Virginia: Do you have any suggestions on how to bounce back from a bad weekend of eating? I know a lot of people probably indulged over Labor Day weekend with friends and family, and my husband and I are certainly feeling the effects. You can't go to the South Carolina low-country without sampling the amazing cuisine, though! Nevertheless, our bodies feel gross from fried shrimp, too-rich she crab soup, hush puppies, and decadent desserts. Other than just getting back on track with the gym and normal "weekday" at-home meals, are there certain types of foods that are more cleansing than others? Anything specific we can do to de-tox our bodies from our indulgences?
Sally Squires: There are a lot of Detox books out there now, but a good way to get back on track is simply to plan three healthy meals for tomorrow. So make sure you have plenty of fruit and veggies. Get some whole grains. Some lean protein--skim milk, seafood, beans, poultry without the skin, lean meat--you get the idea. And do a quick search for trigger foods that might undermine your efforts. Get rid of those (or put them someplace where they are hard to reach.)
You might even try a new healthy recipe for tomorrow night's dinner and while you're savoring it, remember all the fun you had in South Carolina. A little extra activity now would also help. Good luck. Sounds like a great trip.
're.
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Sally Squires: Thanks to all for a very lively chat on a very wide range of subjects, from breakfast to mountain bikes. Winners today are the submitter of the more-mtb.org, the person who sent in the 5-K Red Cross tip, Richmond, Frederick and Akron. Please e-mail me with your snail mail address to leanplateclub@washpost.com. Please include your U.S. Postal address and put "winner" in the subject line.
Thanks to all. Until next week, eat smart and move more with the Lean Plate Club. Cheers.
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