Lean Plate Club (Updated 1.06.06)

Nutrition and Health

Updated: 1.04.06 | 1.05.06 | 1.06.06

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: Happy New Year! Welcome to the Lean Plate Club.

The 2005 Lean Plate Club Holiday Challenge is now officially over. We're doing weigh-ins here at the Post to see how everybody did. I plan to do an update on the Holiday Challenge to be posted later this week on the web. If you'd like to share you story, please e-mail me at leanplateclub@washpost.com and please include your name, phone number and best times to call. Please also put Holiday Challenge update in the subject line.

If you haven't yet visited the Lean Plate Club site on Frappr, don't miss it. You'll see more than 200 LPC members who took the Holiday Challenge. (We're going to keep this site going, so if anyone else wants to join it--or just read it--we'll put up a link during this chat.)

Today's Lean Plate Club e-mail newsletter should be hitting your in-boxes right about now. It is packed today, likely because I didn't write a newsletter last week, so I had lots to include. You'll find links to hot new trends in workouts, news and plenty of healthful recipes that will help you stay on track to get the New Year started right.

If you'd like to subscribe to the free LPC e-mail newsletter, just log onto www.leanplateclub.com. There, you'll find past columns, web chat transcripts and a growing list of links to resources. The newest addition: a link to a printable card that you can customize and carry with you to help stick with your resolutions.

Today's prizes are:

What Should I Eat?: A Complete Guide to the New Food Pyramid by Tershia d'Elgin (Ballantine)

The Sonoma Diet: Enjoy Foods With Flavor, Lose Weight For Life by Dr. Connie Gutterson, RD, PhD. (Meredith)

Texas Two Step Diet: Achieve Happiness and Health Even When Faced with Cheese Enchiladas by John C. Brdigman and May D. Bradshaw, RD,LD (Bright Sky Press)

Change One: The Diet and Fitness Plan (Reader's Digest)

Frame Work: Your 7-Step Program for Healthy Muscles, Bones and Joints by Nicholas A. DiNubile, MD with William Patrick (Rodale)

The Body Sculpting Bible for Buns and Legs by James Villepigue and Hugo Rivera (Healthy Living Books)

The Body Sculpting Bible for Chest and Arms by James Villepigue and Hugo Rivera (Healthy Living Books)

For those new to the Lean Plate Club, here's the deal. (I know that the rest of you already know this!) Inspire us with your personal story of habit change. Tell us how you did on the Lean Plate Club Holiday Challenge. Share a healthy food find--you'll discover some of mine this week in the e-mail newsletter--tell us how you're building more physical activity into your life. Provide a great tasting recipe--and please give proper credit if it's not your original recipe--or just come to the aid of a Lean Plate Club member on this web chat. Do that and one of the prizes above could be yours.

Winners are announced at the end of each web chat.

On Jan. 9, I'll be in Rockville at the Wellness Day for Montgomery County employees. Sure hope to meet some of you there.

And there are other trips planned early this year for other destinations. As we get closer, I'll give you a heads up. Would love to meet more of you out there.

Now enough housekeeping (which by the way helps burn calories!) on to the chat---

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Takoma Park, Md: Sally -- Thanks so much for your column today. You probably get tired of giving out this same advice, but it really helped me today to remember to start slowly back to my eating/exercise routine after a couple of weeks off. I really believe that starting (or starting back) slowly, combined with realistic expectations, is the way to get and stay healthy and fit. Thanks again!

washingtonpost.com: This Year, Keep The Change (Post, Jan. 3)

Sally Squires: Well thanks, Takoma, you're quite welcome. Good luck with your efforts. Slow and easy gets there every time. Let us know how it goes!

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Montgomery, Ala.: I'm a 24-year-old woman. For the past month I have been working out regularly. I do cardio exercises 6 days a week and weight training 3 times a week. I am overweight and what some peoplew would call extremely obese by my BMI number. I want to lose weight but I have been stuck at the same weight for a while. I have even gained a few pounds.

Besides the number on the scales never really changing, my main problem is controlling my appetite later in the day. I do so well in the morning for breakfast, I do well in the afternoon for lunch. But as soon as I get home from work I'm starving and I usually grab a snack and I snack until dinner time. Is there something I can do to curb my massive appetite in the evening? I think this is what's preventing me from losing weight even though I get plenty of physical activity.

Sally Squires: Welcome to the Lean Plate Club, Montgomery. You've come to the right place. And I suspect that there will be some LPCers who will chime in here after I'm done.

First, congratulations on that activity! That's great. You're starting from an excellent place. Now you need to get those eating habits in order.

If you're snacking from the time you open the door at night until dinner, there's likely something that's not going right with what you're eating during the day. So try this: don't change a thing right now. But do measure and record everything you eat along with the time you eat it and how you feel when you do. So--are you hungry when you eat? Good. Put it down.Tired? Bored? Angry? Ravenous? Sleepy? Put that down too.

You want to look for patterns here. Keep tabs on your food for at least three days, preferrably a week if you really want to see a good look at what you're doing.

Then check how many calories you're eating. My hunch is that you're skimping too much during the day and then are justifiably hungry when you unlock the door at home at night. Trouble is, you can't then control what you're eating. So you might also want to consider a healthy snack BEFORE you head home from the office. Or had something really healthy to eat when you arrive home.

Good luck with your efforts. Let us know how it goes. And by the way, if you haven't had a physical recently, that's something else that would be smart to consider.

Thanks!

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Westwood, Mass.: My resolve is to continue my walking regime, walk to the train, walk to the office, walk at noon, walk the stairs, 24 floors down, and varying amounts going up during the day, walk to the train, walk home. Average is about 7 miles a day. I have lost almost ten pounds over the past year and am looking to lose 3 more this year then maintain that weight. Low GI diet continues to work well, lots of legumes and beans added to each meal for extra fiber. Lots of fresh fruits, vegetables, and large variety of protein. Two great books of inspiration for menus are Jacques Pepin "Fast food my way" and Michael Schlow "It's about time". Happy new year to all and another year of success with the Toledo Scales.

Sally Squires: Way to go Westwood. Don't you just love Jacques Pepin's tips for great tasting fast food? One of the things that I learned from him: to put a lime in the microwave for about 10-15 sections to get more juice out of it. Very cool.

Good luck with your efforts. My money is on you. Hope you'll let us know how it goes. Thanks!

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Washington, D.C.: Hi Sally - Love the chat! What's your recommendation for a good bathroom scale, not too expensive, but accurate? Thanks!

Sally Squires: There are so many out there. In fact, I just bought a combination scale, body fat counter from Tanita for a family member and was amazed at the collection that I found at Linens 'N Things. We use one by Thinner at home.

Mostly, you want a scale that's easy to read. Any good name brand should do the trick. And remember, the scale is just one tool in your efforts. It's a guidepost, not the goal. So try not to get too hung up on the numbers.

Anybody out there have a scale that they love? (No company representatives please!)

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Biloxi, Miss.: Hi Sally, My husband and I, as most, resolve to healthier meals & snacks, more exercise and to losing weight in 2006. This means smaller portions, less fats & sugars and healthy snacks in between each meal. I have placed a "Slimmer" photo on the refrigerator as a reminder of our resolution. Even small efforts regarding exercise make a difference such as parking further away from your destination. Those few extra steps count. Establish realistic goals. That excess weight did not appear overnight and won't disappear overnight either. Take one day at a time and be consistent -one meal/one exercise session at a time and consider each one an accomplishment. May God bless all our efforts this year to be better at everything we set our hearts and minds to do!

Sally Squires: Thanks for the words of wisdom, Biloxi. I couldn't have said it better myself. Sure hope that the recovery in the Gulf States is going all right. I'm sure that many of you are very happy to see 2005 end. Thanks!

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washingtonpost.com: Check out: frappr.com/leanplateclub

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Arlington, Va.: Hi Sally, I'm a 27-year-old female, about 5'4" and I think around 138 right now. I've been trying to lose 15 pounds for about a year to little success.

I seem to have two problems. First I have no idea what calories I need to eat for weight loss. My rmr was tested at 1430 and I was told to eat that for weight loss. I did and it seemed more that I was maintaining than losing. I tried pushing my calories up to 1600 but I just gained on that. I seem to lose at 1200 but when I add exercise (elliptical or treadmill walking with incline) I seem to stall out. But even when I exercised in addition to eating 1400-1600, my pants just got tighter. So after a year of trying my damndest, I'm back where I was at the beginning of the year. Can you offer me any advice? Money is really tight so I can't really afford to see a professional.

Sally Squires: Hey Arlington: I feel your discouragement. There isn't always a perfect equation for this as you have found from going to the trouble of having your resting metablolic rate tested (and probably paid about $100 to do so, right?) and now find yourself back to where you started.

Okay, so you know that you can lose weight at 1,200 calories daily. But that's sometimes a tight caloric fit, isn't it? And 1,400 or so doesn't get you where you want to be.

Do you do weight training? If not, log onto Miriam Nelson's site, www.strongwomen.com, to find some exercises that may help. You could also scan magazines such as Self, Shape, Fitness, Women's Health at some of the bookstores while you have a cup of tea or coffee for more ideas.

Aerobic exercise, which you're doing on the elliptical trainer and treadmill, is great. It helps burn calories. But you may also need to add a little muscle. It isn't a miracle worker, but it can help.

Also, consider boosting your protein intake a little. And by that I mean an extra glass of skim milk or nonfat soy; a few more egg whites on your salad; more beans. Protein, fiber, complex carbs and water filled foods can help you feel fuller on fewer calories.

You might also consider eating smaller meals every few hours. It's tricky to keep those meals small, but sometimes, it can help catalyze your efforts.

And then, if you can just build more activity into your daily life in every way possible, it can probably also help you to acieve your goal. So, stand at meetings instead of sitting. Walk the stairs. Try to take public transportation if you're not already doing that. Get off a stop early and hoof the rest of the way. You get the idea. You'd be surprised at how sedentary most of us are, and how much we can do to change that.

Good luck with your efforts. Please let us know how you do. Other suggestions out there?

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Framingham, Mass.: Hi; happy new year all. The scale I got 3 years ago and it is always on the money, HOMEDICS, digital, glass scale, purchased at Linens and Things--retailed for $50, minus their 20% standard coupon offers...it has never failed me. I check it out, lb. for lb. with Weight Watchers at least monthly. Very good looking as well.

Sally Squires: Thanks Framingham. If we get more of these, maybe we ought to have a resource of Lean Plate Club recommended scales...

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New York: Hi,

I am having a problem with my work out routine. I run long distances, about an hour most days, sometimes more, with a day or two break. However, I feel my runs aren't as effective lately. Though I'm eating the same, I'm gaining some weight and I've noticed I'm not breating as hard.

I know I should change things up, and run faster, or longer. But I don't have the time to run longer, and it's hard to push myself on the runs sometimes.

Do you have any suggestions for how to help this? Are there other activities as intense as running that I could do to burn more calories and up my fitness? Should I stop eating as much as I have? Has anyone else had this problem?

Also, I lift weights a few times a week as well.

Thanks very much,

N.Y. Runner

Sally Squires: Yes, yes, yes and yes, I think, New York. Absolutely, it would be smart to mix up your routine. Running is wonderful, but if you read any long distance running magazines--Runner's World is one--you'll see that veteran runners mix up their routine several times a week.

Really simple fixes: you might consider running while listening to music--or books on tape--on a treadmill. Do you have a running partner? That's another way to keep your spirits up.

And if you've ever done step aerobics, spinning, rowing (either on the water or machines) or swimming, you know there are plenty of other activities that will rev your heart rate just as much as running.

Whether you should also cut back on your food depends on whether you're in calorie balance or deficit. If you're eating too little, your body might think that it's starving and hold onto the weight. If you're eating too much, well, you know the answer.

Hope this helps. Let us know how it goes. Thanks!

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Kansas City, Mo.: Continue to be a non-smoker

No deserts!

Arrive at work .. early!!

Yoga at least 3x a week

Walking at least 4x a week

Write on book I hope to finish in 2006!!!

Sally Squires: Sounds like a great plan to me! And good luck on that book. I'm looking forward to seeing Secrets of the Lean Plate Club come to market in early April. It is like giving birth--so puff blow!

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Athens, Ga.: I'd also like to thank you for the email tip to start slowly.

One thing I'd like to do this year is cut back on sweets,

but I find it very hard. Any tips for that? I do substitute

fruit sometimes, but I love low-fat ice cream and tend to

eat a little every night. Thanks.

Sally Squires: Then you want to have some low fat or nonfat ice cream that you can enjoy in one serving. So maybe you want to try a Skinny Cow Fudge Bar or Ice Cream Sandwich. Healthy Choice also makes some very good ice cream bars. And if you are in good control--i.e., not likely to eat a whole box--you might try the Dove chocolate covered tiny bars, which have about 60 calories each. They're really rich and delicious, but it's key not to eat the whole box.

I also love frozen fruit. (Many LPCers have said the same thing.) There are many choices and can be a great substitute for that frozen sweet treat at night, plus they count towards your intake of fruit for the day.

Hope that helps! Thanks!

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Rockport, Mass.: Hi Sally,

My post-holiday gift to myself this year has been to rest and go on a liquid diet for a few days. I work as a personal chef, and the last month has been grueling for me--multiple parties, special diets to consider--not to mention the food and goodies I've been surrounded by!

I read with interest the column on keeping resolutions and could apply it immediately to the difference between my husband and me. We both decided to go on this liquid diet, but he was following internal rules that were very strict (from a book he once used very successfuly--a cleansing fast). He cut out coffee and alcohol, didn't want anything with sugar, and basically wanted only vegetable broth and fresh carrot juice. He felt awful that he ate some cottage cheese for lunch on the first day and was going to scrap the whole thing because of that one slip.

I took a more relaxed approach (that included coffee and a small drink in the evening, both of them falling into the liquid category in my opinion), and consider the exercise to be useful in jolting myself from my unthinking eating habits (which have deteriorated in the past month). I am planning on eating a "normal dinner" with my book group tonight, but will go back on the liquid diet tomorrow if I feel like it, which I anticipate, since I have a ten pound bag of carrots waiting to be juiced.

I am also anticipating my 40th birthday party in early Feb., and am planning on exercising more regularly than I have this month so I can look especially good in my party dress! This is a short-term, doable resolution, in my opinion--nothing lofty--and is not so different from the kinds of decisions I make during the course of the year.

Happy New Year to you and all the LPCers!

Sally Squires: Happy New Year, Rockport! I can only imagine what these holiday weeks have been like for you! Wishing you a very peaceful move into 2006.

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Mt. Vernon, Va.: I have a few suggestions for Arlington.

First, I think 1200 calories is too low for any woman who does any kind of activity, so I'd try playing with the 1400-1600 calorie level again.

My keys to success (I've lost 40+ pounds and pretty much kept them off for 5 years) include keeping a food journal, reading nutrition labels, and weighing/measuring portions.

I suggest following a 1400-1600 calorie meal plan for at least 2 weeks, using these tools to make sure you are sticking with your plan, and see how that goes.

Its also a good idea to take measurements every month so you can see results if you are losing fat and gaining muscle (which may show up as an even trade on the scale, but should make your clothes looser).

I eat small meals and snacks so I am eating every 3-4 hours, and I drink tons of water.

Sally Squires: Way to go, Mt. Vernon. Losing and keeping off those 40 plus pounds speaks volumes. Congratulations and thanks for weighing in. Happy New Year!

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Framingham, Mass.: An additional thought for Arlington, Va., re: caloric intake for consideration would be to review how you are calculating your caloric intake -- just to be sure you're on target (really great electronic food scale and measuring tools can be fun) -- and the types of foods you spend your calories on can matter. Hang in there!

Sally Squires: Hear, hear, Framingham. Thanks!

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re: Arlington, Va.: To the poster who is 5'4" and 138 lbs. My sister and I were just discussing weight as a feeling and not a number. She is the same height and weight as you (after losing 20 lbs) and looks and feels great size 4 - 6 in pants etc. You are also in a healthy BMI range. Maybe you are at the right place for your body?

Sally Squires: Good point, Arlington. Since we moved our offices, I have not yet posted my BMI chart. Should have checked that. Thanks for adding your two cents.

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EMS in Reston, Va.: Hi Sally-

Welcome back from your trip to FL. Hope you had a lovely holiday.

My resolution is to continue going to Curves at least 4 times a week. Between Curves and the LPC holiday challenge I was not only able to avoid the annual holiday weight gain--I actually LOST 3lbs. YIPPEE!

To other LPCers who may be severly obese like me I highly recommend Curves as a starting place to get you moving. As much as we know we NEED to exercise it is VERY DIFFICULT to move this much bulk. Once I get a substantial amount of the weight off I plan to join a regular gym, but for now--this has me off my duff and moving.

Sally Squires: Congratulations, EMS. And for those who can't get to Curves, there are also Contours Express gyms--about a dozen of them participated in this year Holiday Challenge--also I noticed that the Jewish Community Center in DC is welcoming members and then of course, there are thousands of YMCA's out there too.

The point is to find something that works well for you for the long term. Sounds like you have! Thanks

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Rockville, Md.: Been trying to eat healthy as possible, but I have horrible morning sickness. All day. not throwing up but just feeling sick. Sodas seem to help, but I hate the diet stuff. Can anyone give me other ideas?

Sally Squires: Is your morning sickness from being pregnant, Rockville? Have you told your doctor? Crackers by the bedside can sometimes help get the day off to a good start. Also ask your doctor about ginger--another good soothing remedy for upset stomachs, but if you are pregnant, be sure to check everything you do with your doctor first.

And by the way, if you are pregnant, congratulations. This may not be huge comfort, but that morning sickness likely means that your hormones are really kicking in, which is a good thing. And the best deal is that morning sickness does end...

Hope you feel better soon!

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Greensboro, N.C.: Re: Afternoon snack frenzy! I completely understand where Montgomery, AL is coming from. I had the same problem. Six hours between meals is simply not realistic for me! It does take some time and thinking ahead, but I now take a snack with me to work every day. I head to the gym after work, so I usually pack something that is portable and can be eaten in the car. My current favorite is a few reduced fat triscuits and an apple. I find that if I can curb the munchies before I get home, I'm less likely to eat everything in sight once I get there.

Also, I'd like to know other LPCers ideas for breakfasts. I don't have time to make anything elaborate, but I need something that will fill me up past 10 am. Thanks Sally!

Sally Squires: Consider oatmeal made with skim milk and topped with a few nuts and a little bit of sweetener or fruit of your choice. That's one filling meal that seems to have good staying power.

Others: a frittata with veggies. You can make them ahead, reheat in the microwave at home or take with you. I also like smoothies for a good breakfast on the go with staying power. My favorite recipe: 1 cup of nonfat Total yogurt, 1 banana, 2 ounces unsweetened cranberry juice, six strawberries, lots of ice. Mix in blender. Dab of honey if you like it sweeter or Splenda. But I find it doesn't need it. So good, it's hard to believe that it's good for you.

You might also check out the whole grain muffins mentioned in today's Lean Plate Club e-mail newsletter. And we've also had baked oatmeal that's been a big favorite of LPCers in weeks past. If you need the recipe, e-mail me after the chat at leanplateclub@washpost.com

Oh yes, and that reminds me: I have free excel spreadsheets for WW or in word just to count calories. E-mail me if you'd like a copy. Please put which spread sheet you'd like in the subject line for a faster turnaround.

Thanks!

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La Verne, Calif.: Resolved to walk 15 minutes each AM; give up the four whites (rice, potato, pasta, and bread).

Objective: get blood counts in check and lose 20 pounds over time.

Sally Squires: Go for it, La Verne! We're with you!Happy New Year!

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Re: lowfat desserts: Edie's Slow-churned ice cream is pretty low-fat and tastes so good! I also sometimes get Jello chocolate pudding, 100 calories a serving, 0 grams of fat. Trader Joes also has good low-fat desserts, they have these great chocolate cookies/animal crackers that are low in calories.

I think rather than depriving yourself of dessert and chocolate, you can find reasonable low-fat options that don't make you feel like you're on a diet, which helps you stay the course!

Sally Squires: Good suggestions. I'd also add some berry/applesauce, which is quite good. And chocolate pudding made with skim milk is another option that is also rich in calcium. (Or other flavors of pudding too.) Thanks!

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Afton, Va.: Sally, I want to share two Web sites that might be of interest to anyone who is not aware of them. One is http://www.3fatchicks.com/ , a site run by three sisters who are dieters. Their site is very helpful because it lists all diet options, info on restaurants, etc. They have recently reinstated their weekly newsletter. On it, I found the second interesting Web site, https://www.nutrihand.com/Nutrihand/myNutrihandMP.do . This is like a lot of others that allow one to enter diet info, but has a special orientation for diabetics. There is a basic free service that offers a place to register diet information and monitor blood sugar readings as well as an exercise log. There are also recipes and food content information. My resolution this year is to keep a food log, which I have done only half-heartedly in the past. I am also determined to exercise more regularly this year. I'm 68 years old but still ticking along like the Eveready bunny!

Sally Squires: Thanks for passing these along. Let me add as additional resources: the Skinny Daily Post as well Drop the Fork by our own Lean Plate Club member Deborah Kosnett. And I'll send some other links to Katie McLeod for posting, including Nutrition Data and Nutridiary and Fit Day.

Thanks!

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Ijamsville, Md.: Hi, Sally!

As for my New Year's Resolution, I'm cutting back on Starbucks. Though I really, really love the Gingerbread Lattes and Caramel Macchiatos, they are fattening and expensive, and all that caffeine can't be that good for me, either. (I will treat myself to maybe one or two a week, though, so I don't feel deprived.)

Sally Squires: Smart move, Ijamsville. You will save money and calories. Want to know how many? We'll give you a link to show you Did you know, for example, that just a skinny latte can sometimes have 160 calories depending on the size?

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washingtonpost.com: http://www.nutritiondata.com/ | http://www.nutridiary.com/ | http://www.fitday.com/

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washingtonpost.com: Starbucks Beverages and Food Details at: http://www.starbucks.com/retail/nutrition_info.asp

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washingtonpost.com: Starbucks Beverages and Food Details at: http://www.starbucks.com/retail/nutrition_info.asp

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St. Johnsbury, Vt.: Sally, Another big thank you for today's column. The question of self-efficacy is a big one since so much of eating and lack of exercise is related to how we feel about ourselves. Does your expert have exercises to improve one's sense of self-efficacy. Keep up the good work. My resolution is to add more fruits and vegetables and exercise and eat less white food.

Sally Squires: Thanks and yes, indeed. One of the best exercises you can do to help improve your self-efficacy is to set small goals that you can achieve. When you do that, your confidence (aka self-efficacy grows) and you can do more. Also, do check out the free card that is downloadable and can be customized at our website to help with your New Year's resolutions. I've got a copy printed out for myself. Thanks again to John Norcross at the University of Scranton for sharing the idea.

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Apex, N.C.: First off, Sally, thanks so much for hosting this. I didn't know now much I look forward to these weekly chats until last week when I went to find it and it wasn't there!

As for breakfast ideas, I second the oatmeal and fruit idea. I also like cold cereal with blueberries (frozen this time of year, heat on cereal in microwave until thawed) and either milk or plain yogurt. Both of these have enough fiber and are substantial enough to get me to lunch. If I am not working, I sometimes make an egg muffin using a poached egg and and 100% whole wheat English Muffin. I genrerally have a fruit with this. My husband sometimes likes to have a veggie sausage patty on his muffin.

Sally Squires: Thanks, Apex. I missed chatting with all of you last week too. But it was fun to log onto the Frappr site and see the numbers continue to grow. Katie McLeod now says that we have more than 234 people participating there. And there are now close to a quarter million who subscribe to the Lean Plate Club newsletter. So there are a lot of us helping each other to eat smart and move more.

I think we could become a real force of change!

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Washington, D.C.: Okay, I'll admit it...I got totally sucked into the "Biggest Loser" Marathon yesterday. I saw a bunch of ads for the workout video and I was wondering if LPCers have tried it out, since I was thinking about renting it from NetFlix.

Sally Squires: Haven't tried that one yet, but let's see if anyone else out there has. Comments LPCers?

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San Antonio, Tex.: Credit to the Holiday Challenge! This is my fourth holiday season after losing 70 lb. In the two previous, I had about 3-4 pounds to lose when January 2 rolled around. I really focused this past season and weighed exactly the same on January 2 that I weighed on Thanksgiving morning. WooHoo! And thanks.

Sally Squires: Woo hoo to you too, San Antonio! Congratulations on holding the line and on those very impressive 70 pounds. Way to go! See what I mean, we are becoming a force! Thanks and Happy New Year!

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Re: Morning Sickness: Hi, Sally,

The doctor will know best, of course. But since I'm just toward the end of the morning sickness phase myself, I would suggest trying to figure out whether it could be her vitamins making her nauseous, or if there are certain foods or smells that trigger it. She might even just be hungry! (Seriously.) Then she'd have an idea what to rule out when talking to the doctor.

Good luck!

Sally Squires: Thanks for weighing in. And congratulations on your upcoming baby too!

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Atlanta, Ga.: For those that used to read Put Down the Donut, a great weight-loss Web site/blog collection, it's back up again!

http://www.putdownthedonut.com/

Sally Squires: Thanks Atlanta!

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Vienna, Va.: For the first time in 40 years I am not resolving to go on a diet!

Instead I am going to keep up my moderately successful exercise program and add one new element: go to the grocery twice a week to get fresh fruit and vegetables.

If nutritious food is in the house, I'll choose it over the junk. Thus, the need to bring in the good stuff on a regular basis.

Sally Squires: Excellent strategy, Vienna. I think you will be surprised--and happy--at what you can ADD to your life rather than making resolutions to stop doing things. It's a really good approach and one of the tenets of the Lean Plate Club. Good luck with your efforts. Let us know how it goes.

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San Antonio, again: For Athens, Ga., who loves ice cream, we usually keep a good low cal ice cream in the freezer. But I only serve it in an ice cream dish that holds one portion which is a 1/2 cup. Blue Bell which may not be available everywhere has some great choices at 100 calories per portion. You can buy ice cream dishes (not the tall milk shake/soda ones) at many dollar-type stores for, as you would guess, $1.

Sally Squires: Thanks for the tip, San Antonio. We've got a link coming for Blue Bell ice cream.

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Memphis, Tenn.: The 3fatchicks site is a great one! I also like http://www.hungry-girl.com/ as a great diet resource. A nice collection of news, recipes, tips, etc. She also has a daily email.

Sally Squires: That is another good site, Memphis. Thanks for mentioning it. And we're going to try to post a link to a Lean Plate Club column that had some other interesting blogs about weight loss. Stay tuned...

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Washington, D.C.: I think it's important to keep body type in mind when comparing ourselves to others in terms of weight/height. I'm 5'3" and at my heaviest, I was 138 but nowhere near a size 4 or 6. In fact, I was a 10. And when I got down to 122-125, I was still not a 4. So, keep in mind that what seems light/heavy for you may not be for someone whose similarities end at height and weight.

Sally Squires: Absolutely. And it's why it isn't just the number on the scale, or the body mass index or even the waist to hip ratio that is the only guiding factor. (And you can learn more about waist to hip ratios in today's Health section.) The point is to feel good, have energy, be healthy in a way that is good for you. Thanks, DC

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Bethesda, Md.: My resolution is to not be the family's garbage can - you know, feeling compelled to eat that last piece of whatever, because it's a shame to waste food. I will throw it out this year!

Sally Squires: I was once on the Diane Rehm Show with Dr. Arthur Frank and he addressed this very issue. He pointed out that it's hard for a lot of us to throw out food knowing that there is hunger etc. in the world. But in our part of the world, there is obesity and for us, as Dr. Frank said, it's better to err on the side of throwing extra food away.

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New York, N.Y.: Sally -- for the new York runner: try intervals or fartlek running --do a few sprints within your longer run to mix it up.

Sally Squires: Thanks!

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washingtonpost.com: Weighty Blogs Dish on Diets (Post, Sept. 6, 2005)

Sally Squires: Here's a recent round-up of blogs for those who would like to expand their reading...

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Utica, N.Y.: Hi Sally, Here is my key to keeping my weight in check this year. On Sunday afternoon, I am making a menu of what I will eat for the whole week. That way I am not coming home tired and eating the first thing I see in the fridge. I am also adding one new veggie/fruit to my shopping cart to keep me from getting bored - Good luck everyone with NYR.

Sally Squires: Planning ahead is such a great stragegy, Utica, and it's one that can really help. Yesterday, I made some split pea soup and a big pot of pasta. The left over pasta went into a container in the 'fridge for my pasta-loving son. It can easily be re-heated and have different toppings. Last night, he tried peanut butter Thai topping.

The split pea soup is going to be part of my lunch today. Even made from scratch, it's ready in about 20 to 30 minutes, no soaking of the beans required. Yum!

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Mt. Vernon, Va.: Breakfast idea: I really like Quaker's new "Weight Control" instant oatmeal. While I was wary of the product and its "weight control" claims, the nutrition label drew me in. The serving size is a bit larger than the usual ounce and there is a decent amount of protein and fiber. There's a few gram of sugar, but its sweetened with splends. Its 160 calories per serving and it does stick with me.

Dessert idea: Blend plain non-fat yogurt, 1/2 to 3/4 cup frozen berries and 1 packet of Equal in a mini chopper for a homemade frozen yogurt.

Sally Squires: Thanks, Mt. Vernon.

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Fairhope, Ala.: Twenty years ago a doctor told me that the "low fat" diet was a bunch of nonsense and said that adequate meat was essential to health. I completely ignored his advice as I had been brainwashed into thinking that "low fat" was the only way to go.

A decade later I came to the realization that the doctor was right, and changed my diet accordingly with very impressive results. I now eat only whole fat milk products and use butter rather than so called "healthy oils". I eat all I desire without gaining weight. (height 6' 0", wt 155, male, 71 years old.)

My last cholesterol readings were: Total cholesterol 166, hdl cholesterol 67, ldl cholesterol 90, triglycerides 49. These readings are about as good as it gets. By comparison, when I followed the "low fat" diet in years past, my cholesterol readings were mediocre at best.

It baffles me why the "low fat' craze continues in the absence of supporting results. Jack Cameron

Sally Squires: Well, low-fat and nonfat isn't for everyone. But there's good evidence that it can help with weight control and lower blood cholesterol and other heart disease risks. Of course, healthy fat is also a good thing--one that the U.S. Dietary Guidelines recommended last year. It's all part of finding moderation and the right approach for your life. Congratulations on what you've been able to do.

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Washington, D.C.: Hi Sally and all -- My husband always has the same new year's resolution: see more movies. He figures he'll have more success if he picks a resolution he WANTS to keep.

My positive resolution this year is to stop thinking of myself as a person who can't make good soups. Soup is a great component of a healthy diet, and homemade soup is the best kind without exception. I am otherwise a reasonably good cook, so I CAN DO THIS!! Of course, all tips welcome from people who are already good at it.

Sally Squires: Soup is such a wonderful food (unless it's got tons of cream, of course.) It's a high volume food that can be used to clean out the 'fridge or concocted from the very finest ingredients. More soup! More soup for 2006. (If you get canned soup, just watch sodium content. That can climb pretty fast.)

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Cleveland, Ohio: Hi Sally and Happy New Year! Two things I've heard in this chat made me want to comment...

For the evening snacker, I was there in spades! I almost couldn't control myself despite "being good" all day. And your advice was right on -- Although I fought it for years, I finally decided to have a BIG breakfast (cereal with soy milk, 1 or 2 pieces of fruit, maybe a piece of wheat toast), a normal lunch (no more skinny salads with no dressing -- if I wanted salad I had one with grilled chicken, lots of veggies and the dressing (whatever I liked) on the side). I was shocked at how when I got home and ate dinner I wasn't hungry any more. I actually was losing modest amounts of weight and not being hungry!

The other topic was on exercise. I read an article today (in another big national newspaper) that suggested people not get discouraged by not being able to do the recommended amount of cardio exercise each day. Some folks would just throw in the towel and not do anything. This article said that even moderate exercise (gym once a week, hour long walk once a week, taking the stairs at work) all had positive health benefits, including notable reduced risk for cardio problems. My resolution for the new year is to start small with some of these items -- every little bit can help!

Sally Squires: I read that article too, Cleveland, in the Wall Street Journal by Tara Parker-Pope and enjoyed it as well. It's very much in fitting with the Lean Plate Club philosophy. Find ways to eat smart and move more throughout the day. It's amazing how far that can take you. But it sounds like you've alread figured that out. Congratulations and Happy New Year!

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Mt. Vernon, Va.: Self.com (associated with Self magazine) has a 31-day challenge with a new diet trick/tip to try each day. For example, Day 1 is to keep a food diary. It also has you rate the trick/tip and decide if it will help you reach your goals.

Sally Squires: Cool! Thanks for letting us know.

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Chuckey Tennessee: One thing I should have added to my "just for today" is that is easier to have short-term goals than to say I will lose 30 pounds and then fail.

Sally Squires: And that's very much what the research shows too. It's okay to have a long-term goal, but as Stanford University's Albert Bandura noted, you need to have short terms goals to help you get there. He noted that there was an Olympic athlete who wanted to beat a certain time of a competitor from another country.

This athlete figured out that in order to do that for the next Olympics, he needed to meet goals each week. He about four years to reach his overall goal, but had plenty of encouragement along the way from his weekly and monthly goals to keep him motivated. Works with weight loss too. Thanks!

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Durham, N.C.: I love running errands to get my exercise in (e.g. biking/walking to the store). My question is, when my backpack is loaded up on the way home, am I burning more calories than if I was just biking/walking without the load?

Sally Squires: You bet, Durham. The more you weight--whether from yourself or with what you're carrying--the more calories you burn. Thans!

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Flower Mound, Tex.: Dear Sally:

I have been diagnosed with non diabetic idiopathic peripheral neuropathy for the past 4 years. Unfortunately when I walk it feels as thogh I am walking on hot burning coals. This has put an end to my career, but due to the medication I am on (Neurontin) and lack of activity I have put on an average of 25 pounds a year during the 4 years I have had this affliction.

I understand you are not a doctor but any suggestion(s) would help. I have tried very hard to diet but the weight does not come off. Thanks for your great Web site.

Sally Squires: Sorry to hear about your health problems, Texas. Can you swim? Water aerobics might be just the thing for you (with your doctor's approval, of course.) Could you do a recumbent bike or a rowing machine? Those are other possibilities that might now put so much stress on your sore feet. But again, do check with your doctor first. Good luck. If you need inspiration, you might check out Gov. Mike Huckabee's book about his battle with weight and diabetes. It's quite good. The title is: Quit Digging Your Grave With Your Knife and Fork, available at Amazon.

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Gosnell, Ariz.: Hi Sally, I am typically starving when I get home from work in the evening, but I love to make dinner so I usually have to wait a bit until dinner is done. On the counter near the stove, I have a bunch of single serving snacks such as raisins, pretzels, granola, low-fat whole wheat crackers, etc. If I can't wait for dinner, there is something close at hand and pre-measured that I can pick up and nibble on until dinner is ready. I also find that sipping on sparkling water such as Pellegrino (no affiliation... but I am a HUGE fan) either with or without added fruit juice helps to get me over this hump.

Happy and Healthy New Year!!!

Sally Squires: Happy New Year to you, too, Gosnell. Those are great strategies. Also, Kraft makes some 100 calorie packs that are another good possibility for that earlier poster--or anyone else. Thanks much!

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Answer: Eating @ night: I am also prone to overeating when I get home from work. I find that being in a comfortable environment, where I can finally relax, means that I feel I can consume whatever I want.

To combat this I:

Have a snack before coming home, then quickly change into pre-set out gym clothes, and do my work out at night. By the time I get back, my appetite is not as huge, and I also eat less because I feel I don't want to "blow" my workout and all the calories I just burned.

If I'm not working out that night, come home and drink a big glass of water w. some juice mixed in. I try to sit down for - least 10 or 15 minutes to relax from the day. Then I can start preparing dinner.

I try not to go back for seconds or thirds on dinner right away. Take TIME and then if I'm hungry, I will have another serving.

I think many people, myself included, eat dinner in front of the TV. This can lead to more and more mindless eating, and I've also read studies that television promotes over eating (with all the food ads etc). I now read when I get home, and am trying to stop just mindlessly watching Friends and Seinfeld repeats.

Hope this helps! I don't get it right all the time, but I'm trying too.

Sally Squires: Great suggestions! And we're all in this together, looking for new strategies, finding new ways to keep this fresh, continuing to eat smart and move more. And as you've just illustrated, it very possible to do this. Thanks!

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Minnesnowta: I read an intereting recipie for brownies with partial whole wheat flower and prunes to boost up the fiber. Would using whole wheat flour in other items change the taste or consistancy too much?

Sally Squires: Whole wheat flour made from red wheat could change the consistency a bit. But...you've now got another option: Winter white wheat, which is a whole grain, but looks and tastes more like the processed white stuff.

Also, you might enjoy black bean brownies. An LPCer sent it in long ago and we've enjoyed it ever since. (I swear I'm not making this up.) The recipe is as follows:

1. Take any commercial brownie mix.

2. Get a 15.5 ounce can of black beans. Pour the can into a blender with liquid. Pulverize until it's thick.

3. Mix with the dry brownie mix. (No need to add eggs, oil, extra liquid.)

4. Pour into a pan that has been well oiled. Bake according to package instructions. (Depending on your oven it may take a little longer.)

Enjoy. These brownies have about the same calories as regular brownies, but are higher in fiber, protein and lower in fat. And no, you really can't taste the beans.

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Rocky Hill, N.J.: Thanks Sally--up one pound since December 1 and I am 99.9% sure that is water weight gain that can not be avoided. I feel great--not just physically, mentally as well. I am really proud of me for not giving over to the temptations of the holiday. I look forward to getting back on the weight loss path now that I have a regular schedule again.

Happy new year....

Sally Squires: Happy New Year to you too, Rocky Hill. And that one pound could easily be water weight.Let us know how you do next week!

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Re: Montgomery, Ala: Hi, Sally! Happy new year!

I have had the same issue as Montgomery, with late afternoon snacking getting out of control.

Other than choosing my snacks more wisely, there were a couple of things that helped me: moving my dinner time to a little earlier, and making sure I was not near the fridge all afternoon. If you're out of the house or busy with some other activity, you can't spend all that time snacking!

Sally Squires: Absolutely true. And that's also on the cards that are downloadable at www.leanplateclub.com.

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Mt. Vernon, Va.: To N.Y. Runner -

To make your running more challenging without running longer, you could try to find a hillier route to run, and you can vary your pace.

There's also an interval technique called "fartlek" - pick a spot in the distance to run fast to (not an all out sprint, but a racing pace), then run at your regular pace until to you feel recovered, then find another spot to run quickly too, etc. You also can set a countdown timer on a sports watch to beep at pre-set intervals for fast/recovery segments.

Sally Squires: Thanks Mt. Vernon!

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Detroit, Mich.: Sally, any words to help me stop beating myself up about my weight backslide? I lost 10 lbs, now I think I've gained them back. I know how to eat healthily and how much to exercise, I just don't feel like doing it! I'm really annoyed at myself. I tell myself that I lost the weight once, I can do it again, but I feel depressed that I have to start over. Any advice?

Sally Squires: Okay, Detroit. So how about maintaining where you are right now for a few weeks just to get your footing again. Set a date now for when you want to start losing weight again. Use the time in between to investigate new physical activities, to clean your pantry and kitchen and re-stock with healthful stuff. Consider a diet or exercise buddy. Maybe get some new exercise clothes. You know, do something to help make this fresh. And in the meantime, try not to throw caution to the winds. This isn't a time to over-eat, but maintain. You might check some of the Holiday Challenge columns and web chats for more help in the meantime with maintenance.

Good luck and let us know how you do.

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Sally Squires: Thanks to all. We are out of time. Winners today are: Detroit, Westwood,Kansas City, Arlington, Rockport, Greensboro, the two expectant moms and St. Johnsbury.

Please e-mail me your U.S. Postal adress and please put winner in the subject line for faster response.

Look for updates to the web transcript daily at about 11 a.m. and if you'd like to share your experience on the Holiday Challenge for an upcoming on-line article later this week, please e-mail me at leanplateclub@washpost.com and please put Holiday Challenge Update in the subject line. Thanks to all. Cheers!

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UPDATED 1.04.06

Dede: What is the best way to get motivated to lose the Holiday 5 lbs?

Sally Squires: The same way that you'd lose weight any time of year. By thinking of all the reasons that you want to lose weight. By imagining the steps that you'll need to do it and whether you're ready to take the plunge. It may be that you need a breather. But that doesn't mean that you get a license to gain more weight. You might want to spend a week or two just maintaining your weight right now and getting ready to take the plunge again.

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Annandale, Va.: Hi, my mom has been obese most of her life and my older daughter (a high school senior) has too. My mom has lost 40 pounds in the last three years and now looks like my twin. My daughter wants to become healthier before heading off to college. I've committed to walking with her in the mornings before school. What can you suggest as the best resources to help her in her quest? Thanks. 

Sally Squires: You and your mother are already two wonderful resources. Keep doing what you're doing and you daughter will be a step ahead of the game. You could also form a group together at www.fitness.gov, the President's Council on Sports and Physical Fitness, where you and your daughter could strive for one of the Presidential Medals.

Tracking food is a great idea. You might want to check out one of the sites at our homepage www.leanplateclub.com. And as an early present, you might consider giving your daughter one of the books by Bethesda-based registered dietitian Ann Litt about eating on campus. That way your daughter can hopefully avoid the Freshman 15.

Hope this helps. Thanks!

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Davidson, N.C.: I just wanted to say thanks for the Holiday Challenge. I only gained .5 lb over the holidays and I know it could have been more without the support of the LPC. I feel like I am starting the New Year in a good place. I went on one of my regular walks yesterday and met another walker in my neighborhood. I think that we are going to try to meet and exercise together at least twice a week. I know that this will help me maintain a more regular exercise schedule. I have also joined PeerTrainer.com- a website that is an online food/exercise journal. You have groups of four people with similar weight/fitness goals and you help encourage each other with comments, suggestions, etc. I think other LPCers might be interested.

Sally Squires: Way to go, Davidson! And thanks for passing along the tip about peertrainer.com. That's a new one. Appreciate it and continued success with your efforts.

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Chuckey, Tenn.: Any resolutions I make are prefixed with "just for today." Just for today, I will watch what I am eating. Just for today, I will exercise 30 minutes at Curves and more at home if I have time. Just for today, I will pay more attention to my husband who means more than life to me. Ditto for my daughter, grandson and son-in-law.

Sally Squires: Good idea, because all that you really need to do is "just for today." Kind of fits with the one day at a time philosophy of many of the 12-step programs too. Good luck with your efforts. It sounds like you are setting a great example for your family. Thanks.

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washingtonpost.com: Submit your question or comment to Sally Squires now, before her next live discussion on Tuesday, Jan. 10, at 1 p.m. ET.

And check right back here tomorrow, Thursday, for another update to this week's Lean Plate Club chat.

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UPDATED 1.05.06

Washington, D.C.: Hi Sally, Not sure if this is pertinent to the discussion, but thought it could be helpful. I was visiting my family for the holidays and was still feeling a little ill and couldn't eat much. My mother brewed up this great simple drink. Just some water boiled with cinnamon sticks and ginger. I swear after drinking 2 cups a day, my stomach feels so much better. (Although on the down side I ate too much of mom's cooking!) I think especially the ginger was helpful in getting my digestive system back to normal. Thanks and Happy New Year to you.

Sally Squires: Hope that you're feeling better! And how nice that your mother could nurse you through your holiday illness. Kudos to Mom! Ginger is proven to help with queasy stomachs from seasickness to other infectious maladies and even some morning sickness from pregnancy. But let me hasten to add, that if you're pregnant, don't take anything without first asking your doctor. You're eating and drinking for two when you're expecting and you don't want any mistakes.

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Waterford, Mich.: What role do you think stress adds to our over weight condition? When I am stressed; I eat. My resolution is to reduce my stress level by being more accepting of people.

Sally Squires: Stress absolutely helps contribute not only to over-eating, but to mood and to increased cortisol levels. That, in turn, can do a lot of bad things. The good news: activity really can help counter stress. Just another reason to move more.

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Framingham, Mass.: 2006 Resolution: Make someone laugh every day, and laugh with them...it's a great energizer, and can be infectious. That good feeling can keep you "on track" and becomes a really great habit.

Sally Squires: It does become a good habit, doesn't it? In fact, I think we should make a collective resolution to add more humor to the Lean Plate Club. Let's give humor columnist Gene Weingarten a run for his money!

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Atlanta, Ga.: For the person who has resolved to have more soup in 2006, the most recent issue of Fitness had some really fantastic-looking soup recipes in it!

Sally Squires: Thanks Atlanta. That sounds like a great find.

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washingtonpost.com: Submit your question or comment to Sally Squires now, before her next live discussion on Tuesday, Jan. 10, at 1 p.m. ET.

And check right back here tomorrow, Friday, for another update to this week's Lean Plate Club chat.

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UPDATED 1.06.06

Southeastern Pennsylvania: I recently bought the Fitday program and love it. I can see that it will really help me keep track of what I'm eating (and make me think twice before taking a second cookie since I have to then record it). Can you suggest a good balance of percentage of calories from fat, protein, and carbohydrates? Thanks.

Sally Squires: Sounds like a great way to start the New Year. And for those who don't want to buy the program, you can also use this for free on-line. The National Academy of Sciences suggests this range:

The National Academy of Sciences advises that most consumers get about half their calories from carbohydrates, keep fat at 30 precent of total calories or less and consume the remainder of calories from protein.

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Atlanta, Ga.: For the person who has resolved to have more soup in 2006, the most recent issue of Fitness had some really fantastic-looking soup recipes in it!

Sally Squires: Thanks Atlanta. That sounds like a great find.

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Falls Church, Va.: Sally: Splenda just seems too good to be true. Couple of questions - first, is it truly calorie free? or is it one of those that's less than 5 calories per serving and they can just call it calorie free? Second, how does the body react to it? is there an insulin response similar to how your body reacts to simple carbohydrates? thanks

Sally Squires: Let me take your second question first. I did a search at PUBMED, the online database of the National Library of Medicine and found several studies that touched upon the question of whether sucralose (the generic name for Splenda). Their findings suggest that Splenda does not raise blood sugar the way the sugar does. As for calories, Splenda really is low in calories. Here's what the consumer advocacy group, Center for Science in the Public Interest has said about Splenda: "Sweet Nothings" (pdf)

Although more recently, CSPI has called for the company to make it clearer that Splenda is a sugar substitute: Statement of CSPI Executive Director Michael F. Jacobson

Hope this is helpful. Thanks.

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Columbus, Ohio: Sally, I just discovered you and I am so thankful I did! I am struggling with getting started on my weight loss journey. Being in my mid 50's it is not as easy as it once was and due to stress I have let it get so out of control it is overwhelming!!! Seven years ago I was working out with a trainer 3 times a week faithfully and loved it! Now I NEED to lose over 100 pounds. As you can guess my back, feet and knees are not being kind. Which makes even walking hard. I don't have any close friends here, so my support is very limited. I could use any suggestions, help or advise you or anyone else has to offer!!!!! I am so glad I found you!!!!!

Sally Squires: Welcome to the Lean Plate Club, Columbus!

In addition to news and information, you'll find lots of company and support here. Oh yes, and encouragement and inspiration too.

Lean Plate Club members prove week after week that you can achieve a healthier weight.They do it in a variety of ways and my bet is that in a few weeks, you'll be chiming in with some of the great new strategies that you're employing. Hang in there.

Research--and the experience of Lean Plate Club successful losers--suggests that you can achieve a healthier weight. Even if you can just start with one healthy habit, maybe just a five minute walk a day. Or eating more fruit and vegetables, then build on that. Long-lasting success doesn't happen overnight. But then the weight doesn't go on overnight either.

Hang in there. It's trite, but true, that slow and easy gets you there. Good luck and let us know how you do.

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washingtonpost.com: Submit your question or comment to Sally Squires now, before her next live discussion on Tuesday, Jan. 10, at 1 p.m. ET.

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