Nutrition and Health
Sally Squires
Washington Post Health and Nutrition Writer
Tuesday, January 10, 2006
1:00 PM
UPDATED: 1.11.06 | 1.12.06 | 1.13.06
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).
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A transcript follows .
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Sally Squires: Welcome to the Lean Plate Club!
We've got labels on our plate today as in new nutrition facts labels that better inform you what you're eating.
As of Jan. 1, the FDA is requiring food makers to clearly label both trans fats--and unhealthy variety of fat that helps increase the risk of heart disease. The FDA is also requiring that ingredients derived from eight common foods that are linked to 90 percent of food allergies also be clearly labeled.
The LPC e-mail newsletters should be in your electronic in-boxes right now. If you have not yet subscribed to this free weekly service, you can do so at www.leanplateclub.com. (And if you have subscribed and have not received your issue, please let me know at leanplateclub@washpost.com.)
Look in a minute for the often requested baked oatmeal recipe. Posting will go up momentarily.
Got a delicious, healthful recipe that you'd like to share? Discovered a food find this week? Found a new way to work out--I've been taking our puppy to a very steep grassy bowl. We both are walking up and down it and I must say it's a great way to get him and me exercised. Hills really do provide a great workout for legs and for core muscles--not to mention a pretty good cardio workout too.
So share your tips today--or just inspire us with your efforts or how you got back on track after a slip--and one of these prizes could be yours:
The Action Hero Body: The Complete Workout Secrets from Hollywood's Top Trainer by Jorgen De Mey (Rodale)
A Field Guide to Buying Organic by Luddene Perry and Dan Schultz (Bantam)
What To Eat: The Ten Things You Really Need to Know to Eat Well and Be Healthy by Luise Light, MS, EdD (McGraw-Hill)
Eating Stella Style: Low-Carb Recipes for Healthy Living by George Stella (Simon and Schuster)
100 Best Weight Loss Tips by Fred A. Stutman, MD
As always in making this offering we are not endorsing any exercise regimen or eating plan. It's merely informational to show you the wide range of resources available as you reach a healthier weight.
Winners are announced at the end of each web chat.
Also, if anyone wants spread sheets to count either Weight Watchers points or calories, e-mail me at leanplateclub@washpost.com and I'll send these free tools to you electronically.They have been sent by various LPC members in the best spirit of the Lean Plate Club.
Now on to the chat!
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Kansas City, Mo: Sally, I was just wondering if my little habit of blotting my greasy slices of pizza with a napkin actually helps cut the fat at all or if I'm only making myself feel better about eating. Thanks!
Sally Squires: Good move! It does help reduce some of the fat, Kansas City. It also works for patting bacon too. It won't remove all of the fat, but it will help reduce some of it. Even better, of course, is to eat small portions of these high calorie foods. But sometimes you just gotta do what you gotta do, right?
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Temple Hills, Md.: How much time do you spend reading food labels when you shop?
I spend a considerable amount of time reading food labels, no matter where I shop (health factors). My significant other is a diabetic, as well as being overweight (me too), so it's imperative that I consider all ingredients, especially sodium, and artificial ingredients. We're both in our 40's, so eating right makes all the difference.
Sally Squires: Way to go, Temple Hills. What surprises have you discovered? We'd love to hear about them....Thanks!
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Rockport, Mass.: On buying organic: I always buy organic milk and eggs, no matter what they cost. When considering pesticides, etc., I think of the concentration factor, so organic dried fruit and juice is more important than organic fresh fruit and veggies, although I buy those occassionally too. That's why organic dairy is so important, because you're getting whatever was on the animal's feed, plus hormones and antibiotics all concentrated in the fat, which of course is on meat, in milk, is all the butter, and in egg yolks.
I had the "dirty dozen" list on my fridge for a while (I got it from World's Healthiest Foods) but some of those are just impossible to find in organic form. I've never seen organic potatoes (except in my dad's garden), and organic berries are few and far between. Organic spinach, on the other hand, is quite common, so is organic celery. I generally shop at Shaw's.
On a different topic, I wanted to share my cold-weather salad strategy. The problem--I get too chilled by eating cold veggies in the wintertime. The solution--I microwave my salad for one minute at work. This makes it feel more filling somehow, and it certainly is more comforting! I stopped using dressings sometime back, relying on proteins for flavor (leftover chicken breast, cheese, etc.) But my new favorite is artichoke hummus, which when heated with the salad becomes even creamier and clings to the veggies. Yum! Healthy and totally tasty.
Sally Squires: Lots of great info and tips here, Rockport. That idea of popping the salad into the microwave for a minute to take off the chill is an interesting one. Also, there are warm salads that you might find appealing. I'll see if I can find some good recipes for next week's LPC e-mail newsletter.
Thanks much!
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Oak Hill, Va.: Sally, I'm wondering if you have an opinion on the paleo diet (aka hunter/gatherer diet, caveman diet).
Sally Squires: Hey Oak Hill: As I recall, this diet is based on what some scientists think that our earliest ancestors might have eaten--although I can't say that I've read the book cover to cover.
No diet works for everyone and all diets will work for someone. So when evaluating the Paleo diet or any other program, ask yourself can you live with this for the long term? If you can--and it doesn't involve doing anything that would be bad for you--then try it. If you can't, well, enjoy skimming it in the bookstore, see if there's anything that you could adopt to your own lifestyle and move on.
The real key is finding what works for you for the long term. Again, every diet works for someone. No diet works for everyone. And here at the Lean Plate Club, we try to focus on adding foods and activity that you can live with for the long term. The concern that I have about diets is that if you go on one, it implies that at some time you'll have to go off of it...and then...well, you know what happens.
Hope this helps. Let us know what you decide about the Paleo approach if you try it.
Thanks!
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Montgomery, Ala.: Hello everyone! I just wanted to thank Sally and all those who gave me advice about my early evening snacking. I followed people's tips and I have lost 3 pounds already. Thanks again!
Sally Squires: Way to go Montgomery! How cool is that. Hope that you'll keep us apprised of your continued progress. Thanks for the update!
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Silver Spring, Md.: If you want a warmed up salad why not have a wilted spinach salad with the hot dressing? I have never made it low fat but I bet it can be done, especially with the 30 percent lower fat bacon (delish by the way).
Sally Squires: They can indeed be done, Silver Spring and this is one of the classics that I was thinking of. I think there are also slightly wilted salads of arugula. It will be fun to find more. Anybody else out there got a favorite warm salad to share? Thanks, Silver Spring.
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Framingham, Mass.: When indulging, occasionally, in Pizza Parlor Pizza, we order it light on the cheese and well done. The difference is significant and the taste is as good, if not better because the pizza is not swimming in fat from the cheese. Try it; you'll see!
Sally Squires: Great way to have your pizza and eat it too! Thanks Framingham!
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Washington, D.C.: I have a bad habit of snacking late at night, just before bed. How do people resist the temptation to eat late at night when they are hungry?
Sally Squires: I don't want to scoop myself here, DC, but let me give you a hint that you'll probably be interested in next week's Lean Plate Club column
In the meantime: check what you're eating during the day. If you're hungry at night, you may not be having enough calories during the daytime. Also, are you pushing the envelope on sleep--or rather staying awake? That can be another appetite booster.
And finally, you might try planning a healthy snack before going to bed. Some suggestions: a glass of skim milk and half a peanut butter sandwich. A cup of hot cocoa--made with skim milk. A small cup of pudding (also made with skim milk.) A piece of fruit and a small wedge of cheese. (Laughing cow is a great choice.) And if you'd like a treat, you might have a pastille or two of Droste's dark bittersweet or sem-sweet chocolate. Moderation in all things of course. Decaf tea with a dab of honey is also quite nice...
Hope this helps...Other suggestions out there?
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Fullerton, Md.: Summer may be good for low-cal salads, but I love this time of year for low-cal and low-fat soups and stews. They can be quick and easy. One I just made is with chicken sauteed with onions and celery and carrots, add a can of tomatoes, cup of green beans, a couple of cups of potatoes and some mushrooms. Presto a filling meal that has plenty of nutritian. Of course, it would taste better with a little colder temperature.
Sally Squires: Right on, Fullerton. In fact, I've been making split pea soup infused with fresh tarragon and then served with a dash of sherry peppers. Yum! Plus you can put the soup in individual containers for lunch, snacks or yes, even a late night snack.
Thanks!
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Fort Worth, Tex.: I'm wondering about the new pastas that are on the market that claim only a few "net impact" carbs......is that true?
Sally Squires: First, there's no official definition of "net carbs," Fort Worth and I doubt that there's an official definition (by that I mean from the FDA) of "net impact carbs" either. That's just marketing.
As for pasta, all varieties are dehydrated foods. So even white pasta is actually pretty low on the glycemic index--which means that it doesn't raise blood sugar as high as many other highly processed foods. Plus, you are probably putting some sauce on that pasta which also affects its glycemic index.
So unless you happen to really love whole wheat pasta, there doesn't appear to be a huge difference between white and whole wheat.
Hope that helps!
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Memphis, Tenn.: I like to order veggie pizza with no cheese and just sprinkle some parmasan on it right after it is delivered to the table. I'm not a huge fan of mozarella cheese so I don't miss it at all. I also use a more flavorful cheese on the pizzas I make at home. I can use less cheese (less fat) but still get great taste.
Sally Squires: Sounds great Memphis. And when you make pizza at home you could also try a combination of lower fat cheese and nonfat cheese to reduce the fat even more. There are so many options these days, it's really great.
Plus, anybody out there use whole grain pita bread to make quick pizzas? Or Boboli ready to go pizza? Or Trader Joe's fresh pizza dough? Like I said, so many options, so little time...
Thanks Memphis!
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Colorado Springs, Colo.: Not a question just a sigh of relief that the labels are easier to see when milk is included in a product. My husband is allergic to casein, the milk protein that every mammal produces and it is used to make things stick and to make things creamy so I've had to have very good bi-focals since even foods like BBQ potato chips can have it as an ingredient.
Sally Squires: I think you've got a lot of company in breathing that sigh of relief, Colorado Springs. I know that Anne Munoz-Furlong, who started the Food Allergy and Anaphylaxis Network--a great resource for those who have food allergies and the people who love them--said that she is thrilled with the new label requirements. Happy shopping sans the bifocals and the dictionary, Colorado Springs!
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Salt Lake City, Utah: Whenever I can I buy organic. Not just because it is significantly better for you (with many fruits/veggies)and often supports smaller farms, but also because of the environment. The amount of pesticides and herbicides that are used today are toxic, not just to our bodies but to the soils, groundwater and many native plants and wildlife.
Sally Squires: Thanks for weighing in Salt Lake. I predict that another topic that we'll soon be talking about is buying local. It's a little harder this time of year, but when you look at the numbers for shipping all food and drink vast distances, it's easy to see how it could save a fair amount of change--and maybe the environment too--to buy local products as much as possible.
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Grand Rapids, Mich.: Howdy LPCers !! I have found that during the winter there are many days when I come home from work cold and tired and my immediate reaction is to put something in my mouth even if I am not hungry. I realized that I'm really looking for a way to wind down for a lil while before starting dinner. Teas and coffees are nice for this, but for a savory change I love to take chicken broth (homemade or store-bought, sodium-reduced) and heat it in a mug with a sliver of garlic or a twist of lemon and some black pepper. When I'm ambitious I make up a batch of chicken stock on the weekends with plenty of herbs and celery, onions, carrots, etc., or I even simmer the store-bought with the herbs and veggies to improve the flavor, but I find that even without that, the boxed organic broths are decent with some lemon. I know it sounds strange as a hot drink but my mother used to drink it the same way with her bridge partners back in the early 60's. I've started even taking some to work (I work for a school district administrator) as a pick-me-up in the afternoons and it's caught on with a few of my girlfriends. Something about it keeps you from digging into the chips and other junkie foods, maybe because it is soothing.
Sally Squires: Doesn't sound strange at all, Grand Rapids. Sounds like a really smart and healthy move. And for those who are either vegetarian or don't have the inclination to make broth, there are some wonderful boxed soups out there.
One vegetarian favorite of mine is No-Chicken Chicken Broth. I also love the tomato red pepper soup by Trader Joe's. And I have noticed that Campbell's and Imagine have similar varieties. It's thick, tasty and delicious--although it will have more sodium than your home-made variety.
Thanks again for the great suggestions!
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Minneapolis, Minn.: Comment: I think people have a terrible time in knowing what the label says. What is 30% of a daily requirement. What is the equivalent of 9 grams of sugar? How many people can convert these numbers into identifiable measures? Why not say 6 tsp.of sugar so a person can relate it to something.
Thanks for listening.
Sally Squires: Excellent point, Minneapolis. In fact, I think that most people don't have a clue what a daily value is. (Hold me back, I feel another column coming on!)Thanks for weighing in. I'm delighted that you can now read the Lean Plate Club in the Minneapolis Star Tribune!
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New York, N.Y.: I am always tempted to eat late at night... and it is hard not to! What I do... a glass of warm milk (skim) and two low-fat Honey Maid graham crackers. Its a satisfying snack and doesn't leave me feeling guilty (and gross) in the morning for splurging on a fatty dessert before turning in.
Good luck!!
Sally Squires: That's a great late night snack: good flavors, comfort food and some calcium to boot! Way to go NYC. Thanks.
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Fort Worth, Tex.: Hi Sally, I've been buying organic for about the last year or so. The products I always buy organic are meats, eggs and dairy, although sometimes I buy natural, which I understand just means without pesticides and hormones. I also stick with organic lettuces and spinach. I've read it's just not practical or possible to wash off pesticides. The lettuces are too fragile and the bad things are not just on the surface. On the fruit side I especially buy organic berries, but berries for me are usually dried blueberries. I also buy organic plums, fresh or more often dried.
I finally got out of the fast food lane when I realized I could be buying very high quality organic food for less than what I was spending at the drive-thru. Also seeing that my healthiest option, salads with spinach or romaine were loaded with pesticides gave me more incentive. I can also use a healthier dressing with olive oil.
Also, since I pay more for organic, I tend to go for the most nutritious foods, to get more band for the buck. I also take advantage of that conventional OK list and include mango, bananas and pineapples in my diet frequently. I've seen the list of produce, but the other info was new to me. Thanks for posting. The info about organic personal care products was especially interesting. I think I'd rather spend those dollars on better quality food.
Sally Squires: You're quite welcome, Fort Worth. And you've just provided a great example of how we all make trade-offs. Sounds like you've really thought this one through. Thanks for weighing in.
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re: Rockport: That artichoke hummus on 1-min nuked lettuce sounds just terrible. I usually have an open mind about things but that one just seems off. Anyone who tries this please write back and let me know that Rockport isn't pulling one over on us!
Sally Squires: Ok. Always good to be skeptical. And not all recipes--or strategies--will appeal to everyone's tastes. But speaking of hummus, do take a look at the link in today's LPC email newsletter for Broccoli with Hummus from Eating Well magazine. It was created by Barbara Kafka--a very well known cookbook author. Sounds delicious. Thanks!
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Bethesda, Md.: Hi Sally !
Great column today on the changing labels . I tend to buy organic yogurt, milk, eggs, and beef. As for fruit & veggies, I shop at the farmers market , along with keeping a stash of frozen veggies. When it comes to processed food, I always look for trans fats and read labels for other ingredients. If I'm buying crackers or something, I try to get the ones that have the fewest possible ingredients, and ingredients that I actually recognize, not chemical-sounding things that sound like hairspray ingredients. I have juvenile diabetes, so I've read labels for years, and always emphasize portion control, since it corresponds to my insulin dose. One product I love that is minimally processed is something I read about in this chat - Barbara's Go Go Grahams. However, I've been unable to find them in the past few months in any of the stores in our area. Do you or any of the chatters know of someplace in the area that sells them? Thanks for all the great advice and motivation!
washingtonpost.com: New Look for Food Labels (Post, Jan. 10)
Sally Squires: Thanks Bethesda! We're going to post a link to Barbara's Go Go Grahams plus a URL to find a store that sells them by zip code. Watch this space...and speaking of that, Baked Oatmeal Recipe will be coming up momentarily...
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Sally Squires: Here's the often request recipe for Baked Oatmeal:
Ingredients:
1 cup skim milk
2 cups uncooked quick oats
1 1/2 teaspoons baking powder
1 teaspoon vanilla extract
1/4 teaspoon ground cinnamon
1/4 cup raisins
1/4 cup dark brown sugar
1/2 cup unswetened applesauce
1/4 cup egg substitutes (or one egg or two whites)
1.Preheat oven to 350 degrees.
2. Mix wet and dry ingredients separately, then fold together.
3. Spray nonstick spray on muffin tins or a cake pan.
4. Bake for 35 to 40 minutes.
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washingtonpost.com: Organic Go Go Grahams (barbarasbakery.com)
(barbarasbakery.com)
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Washington D.C.: AARGH! I'm leaving for Hawaii in a week and don't have the "perfect" body I envisioned when I planned this trip in the summer! What crash thing can I do to get the energy and toned body I want for the week I'll be in the sun and sand?
Ok I'm being "slightly" facetious. Life style changes of common sense eating and activity give you a healthy, shapely body. (Shapely covering a very large spectrum of varieties.) ...But, what is the most effective activities can I be doing at this point?
Sally Squires: Sounds like a fantastic trip, DC, with or without the perfect body.
Okay--so what do you plan to do while you're out there? Gear your activities pre-trip to getting your muscles a little stretched and ready to go, especially if you've been sedentary. The last thing you want is to suffer an injury while out there and spend your vacation sidelined even though it would be a beautiful place to be side-lined.
So if you plan to walk, make sure that you have comfortable shoes and start breaking them in now. Going to try some water sports? Get in the pool now. Plan to do some hiking or biking? Best to break in those hiking shoes and get on a stationary bike or regular bike now. Tennis? Golf? You get the idea. Get out the rackets or clubs and at least start swinging a little. And maybe bring plenty of stuff to help with blisters, etc.
Bottom line: Go slowly here and there. Hope you have a wonderful trip. And we want a full report! Plus, you can use this trip to start getting that more perfect body...It's a great opportunity.
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Re: paleo: I am not well-versed in the science of it, but I believe one of the arguments for eating "paleo" is that the human body has not had time to evolve much to catch up to the changes wrought by the agricultural revolution. Our bodies are still equipped to eat much as our paleolithic predecessors did, goes the theory. So nuts, game meats, berries, etc., are the kinds of things our bodies are naturally adapted to process well, while grains, let alone processed derivatives, are less healthy.
There's a good deal of information out there on the web for those interested in considering it. At the very least, it steers you away from refined sugars and towards natural and organic foods.
Sally Squires: Steering away from more processed foods is a good thing. But let's also note that our Paleo ancestors died early of a lot of other things. They also did't suffer from obesity--in fact, they were probably lucky to find enough food to eat--and they got a lot more activity than we get. So whether that kind of eating approach will work for obesity health or even longevity has not been well studied.
Plus, remember that nuts are a wonderful food--full of healthy fat and protein. But back in those Paleo days they were mostly available in the fall when it was important to out on some weight to make it through the winter. We can get handfuls of nuts--which are very calorie dense--any time. And do. That can add up to a lot of calories...
Everthing in perspective...
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Winter Park, Fla.: Three Thumbs Up for the baked oatmeal. I made a batch to take to this weekend's Goofy Marathon at Disney World.
They were a real hit with my family. I made them with vanilla soy milk, slow cook oats, 1 egg and light brown sugar. It was a bit sweeter than I expected and will cut the sugar by 1/2 next time.
In muffin size the baked oatmeal was a perfect snack before heading out to the chilly marathon staging area both Saturday and Sunday morning.
I ran 39.3 miles this weekend over two days and I think the baked oatmeal helped me complete the journey.
Sally Squires: Wow! Is that right? 39.3 miles! Awesome. And thanks for the feedback on the baked oatmeal. Those are good alternatives to the recipe. (And please overlook my typo in the intro to the recipe. Now you know why reporters/writers need copy editors, the unsung heroes and heroines of the newsroom.)
Congratulations Winter Park!
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21701: I make a decent pizza by heating bean dip and spreading it on the already baked crust and then putting chopped tomatoes, shreaded lettuce, and lotfat shreaded cheese on top. You can add taco or picante sauce for an additional kick. If you want, you can add olives, onions, and peppers. It's pretty good!
Sally Squires: Sounds great! Thanks much!
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Alexandria, Va.: How do you make Veggies more interesting, but healthy, in the winter?
Sally Squires: Where do I start, Alexandria? Baked squash is wonderful and there are so many varieties from which to choose! I've got some sweet peas sitting next to me that I use to dip into a low fat yogurt cilantro dip from Trader Joe's. And I've been rediscovering the crunch of celery.
Salsa is a great vegetable. So is guacamole. Hummus counts as a vegetable. So does bean soup. And I love to take French cut green beans, sautee them in a little olive oil and add some slivered almonds. Yum.
Plus the salads that you can make are endless. And stews and soups can be filled with vegetables. You can also make chili--after eating white chicken chili at Ruby Tuesday's I as inspired to find a recipe for it elsewhere and did. So if anyone wants the URL, let me know. It's from Epicurious. And I found a canned white chicken chili at Trader Joe's that also has plenty of veggies in it and will likely be part of our fare for the upcoming playoff game on Saturday. (I'll have to strike some colors here--go Skins!)
The list goes on and on. By the way, pumpkin pie is also a vegetable. You could make it without a crust.
Hope this helps!
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Austin, Tex.: Thanks for the chats, Sally. I've made several resolutions to get healthier this year (actually I started last fall). But one that people often don't think about is sleep. Studies have shown that a significant portion of the US population is sleep-deprived. A friend of mine specializes in sleep medicine, and he says that we probably sleep on average 1 1/2 to 2 hours less than our ancestors did 100 years ago. Obviously, that's not the only difference, but he pointed out that a lot of important metabolic/physiological activity takes place during sleep. He says that too little sleep can result in weight gain by not allowing those processes all the time they need. For me, I didn't feel particularly tired but I would get the munchies around 9:30 - 10:00. Often late night hunger pangs are really a signal that you're pooped and need to go to bed. So skip the late night snack and get some shut-eye!
Sally Squires: Yes, sleep is extremely important and most of us are sleep deprived. Plus, there's very good evidence from the University of Chicago and elsewhere that even modest amounts of sleep deprivation are linked with signficiant changes in blood sugar and key hormones, including insulin. (The good news: these things can be reversed with more sleep.)
So yes, be sure to get enough zzz's! Thanks.
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washingtonpost.com: Estranged Bedfellows (Post, Jan. 10)
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Washington, D.C.: Hey there! Thanks for all of your helpful tips. I love savory food, so sodium is a huge problem for me. Do you have any quick tips on how to reduce the salt without taking out the flavor? I'm not an expert or savvy cook, and I'd like to know what I can use to fulfill my salty cravings.
Sally Squires: You might try foods that are naturally rich in sodium. Celery is one. Herbs and spices and even hot sauces can go a long way in providing flavor without sodium. And by the way, about 80 percent of the sodium that we consume comes from processed food and restaurant fare. So you may not need to take the salt shaker off the table as much as make more food from scratch and add a little seasoning with salt.
Potassium chloride may be another option for you. It's available in a table salt version. But if you have high blood pressure, be sure to check with your doctor before using.
Finally, Mrs. Dash's makes a whole line of flavorings that can really spice up food without adding sodium. For more tips, you might check out the National Heart, Lung and Blood Institute's DASH Diet which is clinically proven to lower blood pressure (and is low sodium.)
Also, a quick preview--Secrets of the Lean Plate Club, which is slated for publication in early April--has a number of low sodium recipes from well known chefs. So stay tuned...
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Falls Church, VA: Yay--just moved to a place where I can now walk to the Metro every day! (Although sometimes when I smell the car fumes I wonder if I'm not doing myself more damage than what I'm gaining in health by walking some 15 miles a week....)
Here's my question... feeling more inclined to healthful eating due to my new opportunities to walk, I'm trying to cut meat, especially red meat, out of my diet. However, I've had issues in the past with iron deficiency, so I'm wondering what other sources of iron there are--are there veggies or legumes with iron, or do I need a supplement?
I've also heard that women are more likely to have iron deficiency than men. Is this true? Why?
Thanks for the helpful chats!
Sally Squires: Yes, it is true that women and children are more likely to have iron deficiencies than men. (Children need more because they are growing; women because they lose iron with monthly menstruation.)
Iron fortified cereals may be another option for you. Beans have iron, but it's not always in a form that is as readily available as red meat. Spinach and leeks have iron, but again, same problem as with beans so they're good to eat but may not give you everything that you need.
Brewer's yeast is another nonmeat option. But a simple multivitamin with iron is probably the easiest.
Hope that helps.
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Carmel Indiana: Regarding food lables; I read them extensively. Being Diabetic and the lead decision maker for the family on food purchases, I depend on that information quite a bit. Naturally I am always concerned about the number of carbs so I can determine the amount of insulin I need to give myself , but I also look at the fat and fiber content as well. My son who is 10 has been reading lables of cereal boxes since he was five to determine which selection will give him the greatest amount of fiber for the least amount of sugar. He also makes it his mission to find the hot dog or hamburger buns with the highest content of fiber. I now have him comparing fozen pizzas for finding the lowest amount of fat per serving. I am teaching him how to compare serving sizes and realize that the nutrient content number alone can be misleading if the serving size is recorded differently from brand to brand.
Sally Squires: Sounds like you are really instilling some wonderful habits in your son, Carmel. And I hope you'll indulge this little personal aside, but you remind me that with a little coaching by phonelast night, my son made dinner for us all. It was delicious! So hooray for the coming generation of consumers and cooks!
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Washington, DC: Hi Sally,
Your article today talks about the new allergy warning, which will be a great reference.
A friend of mine claims that she is allergic to pork -- but no other types of meat -- and I find this strange. Can a person be allergic to meat? or does she simply not like it and is confusing it (she's never gone to the doctor about it). Thoughts?
Sally Squires: Probably depends on what her physical reaction is. And is it possible that she is avoiding pork for religious reasons but claiming an allergy? Whatever the reason she is avoiding it, it's clear that she doesn't want to eat it. And as we like to say here at the LPC, the point is to find the healthy foods that you like best. So clearly pork is not on her list, which is no big deal. Hope that helps.
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baked oatmeal: Hey Sally,
Thanks for the recipe, can't wait to try. What's the calorie/fat on each muffin?
Sally Squires: I knew I should have calculated this! I'll do that and report back in next week's e-mail newsletter.
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Corvallis, Ore.: I forgot to mention....Sally, could you please suggest that your readers take a look at the front page articles the New York Times is currently running on diabetes. I didn't realize that diabetes had reached epidemic status (1 in 8 New Yorkers!), but clearly, it has. What an eye-opener!
Sally Squires: Yes, diabetes is a huge problem. And it's not just NYC that has the problem. Estimates are that 17 million Americans have diabetes--most of them type II or adult onset, which is linked to body weight and doesn't just affect adults any more. But worldwide, it's also becoming a huge problem as the World Health Organization reported in 2003. Thanks for the heads up about the series, Corvallis.
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Lincoln, Kan.: Sally, Do you have a good source for "healthier" bread machine recipes. I don't have the time to knead and let things rise but I use my bread machine alot. I am sure there are healthier recipes out there that taste good also. I saw you speak at Wichita at the public health conf. and you were outstanding!!!
Sally Squires: Thanks very much, Lincoln. I really enjoyed speaking before the Kansas Public Health Association and visiting Wichita. It was a wonderful trip.
As for healthier bread recipes: you might check the King Arthur Flour site, which sells whole grain flour, including whole grain white flour. And the Whole Grains Council has a list of recipes including some for bread.
I also found a whole list of recipes for specialty breads made in bread machines from the University of Guelph in Canada. We'll post a link in a minute.
If you--or other LPCers try them--please let us know how you like them. Thanks!
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washingtonpost.com: Whole Grain Recipes (www.wholegrainscouncil.org)
Bread Machine Recipes (www.uoguelph.ca)
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Framingham, Mass.: Can someone help with WWatchers points value of microwave popcorn, natural, for a full bag? Thanks.
Sally Squires: I'm posting and will also contact their lead scientific person for help. Watch for transcript updates this week and in next week's e-mail newsletter. (We get so many postings that the LPC web chat is updated daily during weekdays at about 11 a.m. so if your posting isn't answered, check back later in the week.)
Thanks!
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About pizza...: The Cottage Inn Pizza chain has 3 lowfat/lowcal pizzas developed by the American Heart Association. All 3 are delish! If only more pizza places and restaurants would get on the bandwagon!!!
Sally Squires: Well, maybe Lean Plate Club members can help be the force that changes this! Thanks much!
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Glendale, Ariz.: Regarding having something to eat or drink when you come in from work, and before you start preparing dinner. I find the best thing of all is a nice glass of robust, red wine. Red wine is good for you, it relaxes you at the end of a frazzling day, and tastes good. I never want to eat before dinner, but I always enjoy relaxing with my glass of wine.
Sally Squires: It is, indeed, Glendale, but it's also good to have a little food with that red wine to help slow absorption so that one glass doesn't become two and that you don't find yourself eating everything in sight. But it sounds like you've got a good handle on this...Thanks for weighing in.
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St. Paul, Minn.: I may not be normal, but when I buy processed foods, I read the labels for protein, fiber, sugars, and trans fat. I don't really care about calories, but I do want to know nutrient density, so I try to calculate grams of protein, say, per 100 cal or so just to compare.
Sally Squires: Way to go, St. Paul. Hopefully more and more people will continue to read those nutrition facts labels. And by the way, potassium is another new addition to food labels, although it's not mandated to be included. But many food companies are starting to list it too. Thanks!
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Dieting family: Sally, after waiting almost 20 years, my overweight husband has decided to try and diet. His goal is 20 pounds by the summer (though he probably needs to eventually lose 50). Anyway, I am being supportive and suggested that we do it together with the kids (my daughter is heavy, as well). We are buying fresh carrots and celery to eat for snacks, cutting out high calorie foods, and trying to have smaller portions. We are also trying to combine it with more fitness and exercise (taking walks as a family). Do you have any suggestions about ways to motivate the family without being deprived?
Sally Squires: You're taking exactly the right approach to get everyone in the family involved. We're just about out of time, so I'll make some quick suggestions here, but let me also hint that I think you'll like something that we plan to do in the coming weeks.
Years ago, I co-wrote a book based on family weight loss that had been done at the University of Pittsburgh. It was called the Stoplight Diet for Children. It's so old that it predates the first food pyramid, but there are many good tenets that have stood the test of time--and research:
1. Eat together as a family as much as possible.
2. Dole out portions in the kitchen and then bring the plates to the table. It will help "picking at" platters of food left on the table.
3. Try to keep high calorie tempting foods out of the house as much as possible. But don't forbid them. Make time to have about four of these treats per week--preferrably out of the house and in single portions only.
4. Walk, run, bike, get to the playground,shoot hoops, play catch, kick a soccer ball, hit a tennis ball, ski, whatever with your family. Have fun and do it together. You'll help reinforce your efforts.
5. You might investigate some fun activities for when the weather gets bad outdoors, including walking tapes, Dance Dance Revolution, ice skating (at rinks indoors or out.) You get the idea.
6. You might also check out family memberships at the community centers/pools, Y's, etc. where you could all go together.
Set small goals to start. Reward yourself when you meet them. And help and encourage each other as much as possible.
Let us know how it goes and feel free to e-mail me at leanplateclub@washpost.com if you need more resources.
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Corvallis, Ore.: My current five minute favorite meal is built from a box of Imagine Organic Miso-style broth.. although the technique works just as easily with any good broth...and whatever veggies I have in the fridge. While the broth heats (a real stove works better than a microwave for this), I thinly slice a mushroom or two, shred some chard leaves or bok choy, mince a bit of ginger (or use a spoonful of an Asian simmer sauce)and take out a few frozen peas, edamame and/or corn kernals. As the broth comes to a simmer, I add the veggies..and I never skimp on the veggies!...and maybe a small chunk of frozen brown rice (I aleays have some rice 'hockey pucks' in the freezer). When the veggies are heated through, the soup is done, usually five minutes from start to eat. The soup is beautiful to look at, incredibly tasty, crazy nutritious, and good for breakfast, lunch or dinner. I use leaves from brussel sprouts, shaved carrot, bean sprouts, left-over stir fry, a black bean or ten...all good and remarkably filling. Enjoy.
Sally Squires: Thanks much, Corvallis!
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Vancouver Island- British Columbia/Canada: Is there any way to prevent businesses, i. e. retailers, to stop misleading consumers with frazes like:
organic wild chanterelles/mushrooms
organic wild salmon/halibut .. fish
organic wild oysters/crab etc
organic pure artisan spring water
and... there are many more.
It appears that these retailers think we are all stupid. Chanterelles ONLY grow wild. They can not be grown. Wild fish is wild! how can it NOT be organic ??????????????
Pure water is pure water....what is soooooo organic about it? perhaps the price!!!!! This organic thing needs to very tightly regulated as to what can and can not be called organic! Have a great day
Sally Squires: I love it! You're absolutely right. And no, there's probably no way to prevent this. But thanks for making our day, Vancouver!
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Los Angeles, Calif.: Hi Sally! Love the newsletter and chats; they're always
thought-provoking.
I've always tried to buy local produce at our farmer's
market, but my big shifts to organic came when I was
pregnant two years ago and once my daughter started
eating table food. The cost is always a problem, though,
despite the blessing of so many Trader Joe's near us:
especially when it comes to meat, which we can't afford to
buy organic. How bad is that?
And a question: I indulged my sweet tooth over the
holidays and now have trouble cutting out sweets again.
Any tips? I managed to maintain my weight - 163 - during
the challenge but feel like I have 30 lbs. to go (I've lost
18).
Sally Squires: Way to go on your holiday weight maintenance, LA! And by the way, watch for an update on the LPC Holiday Challenge results hopefully later this week.
You might try gum and hard candy. Trader Joe's has a coffee candy that has saved me from many a slip. And sometimes just a good cup of tea with a dab of honey can really take care of your sweet tooth.
Also how about having some of the sweeter fruit? So you might try fresh grapes, dates or frozen cherries, berries or peaches. Get the varieties of frozen fruit that does not have added sugar, of course. You really can slowly wean yourself of this sweet tooth.
Let us know how it goes!
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Silver Spring, Md.: In a chat a couple of weeks ago someone wrote about weighing themselves every day as opposed to once a week or never. I just want to let other LPCers know about a great scale I picked up at Target this weekend. You can set the date and time,and your target weight. Each time you weigh it tells you if you have gained or lost from the last weigh-in and how far you are from your target weight. Sure beats writing it all down.
Sally Squires: What a great idea! Thanks very much Silver Spring.
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washingtonpost.com: Check out: frappr.com/leanplateclub
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Sally Squires: We've hit a new record of postings today, Lean Plate Club members! So thanks for a wonderful chat. I'll keep updating the web transcript each day this week, so if your posting didn't make today's chat, look for it during the week. (And I'll try to fit more postings in the upcoming newsletter too.)
Winners today are Silver Spring (for the scale idea); Grand Rapids; Minneapolis; NYC; Winter Park; About pizza and Dieting Family.
Please e-mail me your U.S. Postal address to leanplateclub@washpost.com. And please put Winner in the subject line.
Until next week, eat smart and move more with the Lean Plate Club. Thanks to all!
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Hillsboro, Ore.: I would love to buy organic since I was an organic gardner for 30 years growing all my vegetables and some fruits. Now that I am no longer gardening and on a reduced fixed income, I can not afford organic. To this day, I do not seem to understand why the fruits and veggies are so expensive. I am a vegetarian and consume quite a great deal of legumes, veggies, etc. I wash and rinse everything I eat. Until organic comes down in price, I will continue to buy regular produce and grow and few tomatoes, etc. Thank you
Sally Squires: You're in good company, Hillsboro. And if it comes down to a choice between not eating enough fruit and vegetables or eating only organic products, well, the choice is clearly in consuming those fruit and veggies.
If you have a Trader Joe's near you, you might check their canned and frozen aisles (as well as the fresh produce.) I've seen a number of products that are reasonable and organic there. Giant food, a supermarket chain in the DC region, now offers its own line of organic products that are less expensive than many others. You may have some major grocery stores that are doing the same. I've also found that Costco has a lot of Earthbound organic products. So there may be other options for you out there that will still be penny pinchers. Hope that helps. Thanks!
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St. Louis, Mo.: I was successful with my Lean Plate Holiday Challenge. It felt good not to have to battle holiday weight gain. I'm not big on resolutions, but I do love the idea of a fresh start.
To encourage my husband and I to eat healthy and take our lunch on an almost daily basis:
-I buy a variety of vegetables - red pepper, celery, cucumber, grape tomatoes, carrots, and portion them into 10 snack sized bags.
-I buy large containers of vanilla yogurt and portion it into lunch portions with cinnamon and fruit - frozen blueberries and pineapple are two I use frequently.
-I allow a small sweet treat every single day if I want one. Because I allow it, I never feel deprived and am less likely to go on a feeding frenzy! I can also work it into my planned eating for the day.
For breakfast we enjoy oatmeal prepared this way:
2/3 cup rolled oats
1-1/3 cup water
1 teaspoon apple pie spice (or cinnamon or pumpkin pie spice)
1 medium pear or apple, cored and diced
1 tablespoon low sugar maple pancake syrup, (optional)
Combine all ingredients in a medium, microwave safe pot or large bowl. Cover, microwave about 4 minutes. (It will still be a little soupy.) Let cool several minutes and serve. Makes 2 servings.
Thanks Sally for the LPC. It and you, are a great resource.
Sally Squires: Lots of smart strategies here, St. Louis. Sounds like you're really on a roll for you and your husband. Congratulations as well on the Holiday Challenge. It does feel great to start the New Year well, doesn't it? Oatmeal sounds delicious, especially that addition of the fresh apple or pear. What a great way to begin the day. Thanks for sharing.
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San Antonio, Tex.: Re Buying Organic: The organic foods I typically purchase are those I consume regularly, i.e., dairy products and vegetables. Near San Antonio, there's a small farmer's market group that specializes in organic produce and that's even better than going to the grocery. You can look the guy in the eye and ask the question! Meats I purchase less often simply because I don't eat as much of those items but I can get them from a few markets. That seems to be a key. Locally produced foods are so much fresher than those from a grocer. You have the confidence that a bunch of carrots wasn't picked 2 weeks ago and "ripened" in some warehouse without the benefit of sunshine, fresh air and soil-borne nutrients. I'd much rather have that confidence than the huge (even though it's wonderful) selection at the grocer's. Perhaps it's the placebo effect, but I feel better about those organic and naturally-produced foods AND supporting the local growers. thanks very much.
Sally Squires: Thank you very much, San Antonio!
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Albany, N.Y.: Sally, regarding the organic foods issue: Troy, NY has one of the best farmer's markets I have ever seen and I go there whenever I can. I buy from the organic farmers as much as possible and the prices are lower than I have seen in the grocery stores or the co-op. We have done taste tests of organic and non-organic fruits and vegetables and the organic ones always win (especially tomatoes!!). On an unrelated note, I'd like to thank the person who made the post about peertrainer.com last week. I think it is a great idea and a great find and I hope it will help me get healthy.
Sally Squires: Your posting brings back fond memories, Albany. I went to college in nearby Schenectady and one of my college chums had a grandmother who lived in Troy (although I don't think that wonderful farmer's market you describe existed then.) Yes, the peertraininer really does sound great. So thanks again to the LPC who supplied it in last week's chat. Glad you're enjoying it. Thanks for giving us some feedback on it.
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New Albany, Ind.: Sleep apnea can result in severe snoring, and can have serious repercussions for overall physical and mental health. If someone is told they snore loudly, it is important to seek out help from a physician specializing in sleep disorders. A sleep study may be in order; it is the only way to get an accurate diagnosis. Treatment can include sleeping with an air pressure machine to keep airway open, which also has the benefit of stopping the snoring when you use it. There's much info. out there on the web. Thanks so much, Sally, for you great work in this column and web pages.
Sally Squires: You're talking about the C-Pap machine, New Albany, which is very important for a growing number of people. And you know what often can help reduce sleep apnea, a risk factor for heart disease? Reaching a healthier weight! Thanks!
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Framingham, Mass.: On that scale, Silver Spring...can you give us the specs/brand name and cost? Thanks.
Sally Squires: Hey Framingham: I've asked Silver Spring to do that too. Apparently this scale costs $30 and will hold up to four people's weights. But I don't yet have the brand. As soon as I do will include it here in the transcript updates or in the upcoming e-mail newsletter. For those who don't yet subscribe, it's a free service. You can sign up at the Lean Plate Club homepage.
Lean Plate Club E-mail Newsletter
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washingtonpost.com: Submit your question or comment now for Sally Squires, before she replies to you in her live discussion on Tuesday, Jan. 17, 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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Grand Rapids, Mich.: Any tips on eating flaxseed meal besides baking it into muffins or bread and sprinkling it on cereal, salad, or yogurt?
Sally Squires: You bet, Grand Rapids! How about soft pretzels, Hermit cookies, hot cinnamon buns and pizza bread? We'll put up links to a site with those recipes (which all contain flax) and more.
washingtonpost.com: heintzmanfarms.com
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21701: Wanting to eat healthy veges in the wintertime can be complicated by the fact that we see all the fatting, yummy holiday foods and we tend to want them instead of heathly veges. For raw veges, arrange a few on a vege platter and munch on them with some lowfat dip. Just seeing them on a vege patter reminds us of the holidys plus the veges are good for us. I found out that appearance is part of the key to healthy eating success. For cooked foods, I bake two veges together that have contrasting colors. It sound crazy, but it helps!
Sally Squires: Really good stragegies, 21701. The eye has a lot to do with what we reach for. This reminds me of the "plate it" approach that helps a lot of chefs, waiters and waitresses keep from eating all day long on the job. They fix a plate--with mostly healthful stuff--and only eat from that. Works also for cooking at home. Thanks again!
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Raleigh, N.C.: Sally, just back from vacation and wanted to share some good insights that i picked up along the way. betweeen thanksgiving and christmas, i put on about 4 pounds, which is a lot for me at 5'0" (i had been at goal weight pre-thanksgiving). i think it was primarily the result of too much christmas candy (we had gobs of chocolate in the house) and too many cocktails. then we took off for a beach vacation. on vacation i really didn't focus on weight loss, but i was looking to avoid any additional weight gain. we had no access to a gym, but i got up most mornings and went for a brief run (maybe 30 minutes at most). some days i did ab work on the floor, push ups, tricep dips ... stuff that could be done without equipment. the place we were in was hilly, and we did a fair amount of walking (to the beach, into town for dinner, to the local market, etc). i ate three good meals a day, including breakfasts that were much more substantial than i normally have. at lunch and dinner i generally took advantage of the fresh fish and seafood, but often shared an appetizer, and had cocktails and/or wine (hey, it was vacation!). but i did virtually no snacking, which i think was key. came home and got on the scale, feeling confidant that i hadn't gained any weight, and it turns out i had dropped the four pounds i had gained! for me, i think the lesson was (1) i don't have to starve to loose weight, and (2) preplanned, nutritious snacking is good, but mindless snacking on empty calories will quickly get me in trouble. hence my new year's resolution is to get most of my calories from healthy, tasty, nutritious food and to keep sweets to one moderate portion a day, only at the end of the day when i have met my nutritional goals. feels very do-able!
Sally Squires: What a great example of reigning in a slip so that it didn't become a slide into failure, Raleigh.
Congratulations!
And look for an update on the Holiday Challenge results soon at the LPC website. Thanks to the many members who have e-mailed me their results. I'm in the process of following up by phone.
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Ciudad del Carmen, Mexico: Here is my take on couples sleeping together. My wife and I have a king sized bed, so I usually get enough rest at night. If something wakes me at night, I have difficulty going back to sleep, it can take hours. If my wife ever has to get out of bed in the middle of the night, she comes back to bed and is out in seconds. I understand why some people may consider sleeping apart.
Sally Squires: Thanks, Ciudad. As you know from reading this week's Health section story on couples who are still coupled but sleep separately, this is a big issue for many people. In fact, that story has been one of the e-mailed on the site, so there's clearly interest in the subject!
washingtonpost.com: Estranged Bedfellows (Post, Jan. 10)
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Salem, Ore.: It is actually more important to buy locally than organic. The environmental impacts of factory farming and transporting food over long distances are serious health concerns. Buying local organic would be ideal!
Sally Squires: That's exactly what a North Carolina professor told me too a couple of years ago when I wrote a story for Health about organic food. She teaches organic farming and shops just like the rest of us for her family. Here's a little tidbit that I picked up at a conference: water in food is one of the things that makes it so expensive to ship. Thanks Salem!
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washingtonpost.com: Submit your question or comment now for Sally Squires, before she replies to you in her live discussion on Tuesday, Jan. 17, 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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Arlington, Va.: Sally, for the person looking to make their bread machine make "healthier bread" just cut out the white flour & use whole wheat. cut the sugar. i have a banana bread recipe that i use half whole wheat flour & half the amount of sugar the recipe calls for and everybody in my family loves it. remember the food police won't break down your door if you change a recipe!
Sally Squires: Great suggestions, Arlington, especially since red wheat has a grainier texture that is not appealing to everyone (or can be an acquired taste.) But here's another option: use the whole grain winter white wheat flour. It looks like white flour, but tastes heartier. King Arthur Flour sells it in five pound bags. kingarthur.com or you can now buy it in commercially prepared bread from Sara Lee and WonderBread.
washingtonpost.com: Whole Grains, Out of Hiding (Sept. 20, 2005)
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Palo Alto, Calif.: I am a 75-year-old grandmother. For many years I was an organic vegetable gardener. I fed my family and many neighbors organic veggies and fruit and then began buying organic meat and poultry. I started when my children were very small and they grew up eating organic food . They were very healthy and strong. My daughter continues to feed her children organically and they are growing up very healthy and strong. I believe it makes a difference and completely agree with the concepts of organic food. When I see what is sprayed on huge farm foods and soil, I shudder.
Sally Squires: Sounds like you started a wonderful family tradition, Palo Alto. Thanks very much.
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Fort Collins, Colo.: And I thought that "impact carbs" were when a loaf of bread fell off the shelf and bonked you on the head! Seriously, though: What is your opinion of so-called "fat blocking" compounds such as Chitosan and fiber tablets and capsules? Do they really help to block the ill effects of fat? To help you lose weight?
Sally Squires: Naw, it's when they land on your hips! (And for those who are wondering what in the world we're talking about check an earlier posting on "impact carbs.")
As for that chitosan -- we're going to post an article on this that ran in Health a while back. The information is still valid. In fact, a review article published in Obesity Reviews in February, 2005 looked at the scientific evidence for chitosan's effect on weight loss and concluded, "Results obtained from high-quality trials indicate that the effect of chitosan on body weight is minimal and unlikely to be of clinical significance."
Hope that helps!
washingtonpost.com: Shell Game (Post, March 28, 2000)
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Lake Bluff, Ill.: I buy organic whenever I can. It is more expensive, but I like the idea that nasty chemicals aren't used in the growing of organic products.
Sally Squires: For those who don't yet subscribe to the Lean Plate Club e-mail newsletter, I included a link in this week's edition to a new round-up of organic foods by Consumer Reports and asked LPCers how much they pay attention to--and buy--organic food. Thanks Lake Bluff for weighing in.
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Front Royal, Va.: I find myself reading labels more and more. When I started reviewing and revising my "eating lifestyle" (I refuse to call it "go on a diet"), I also started paying more attention to cooking with and eating "real foods"--in other words, going for foods that weren't made up of so many chemical compounds or components I couldn't understand. My nutritionist loved the idea, and helped me craft cooking and eating patterns that enhanced what she said were good instincts. Last spring, I attended a professional conference and a fellow-conference goer said that his spouse, also a registered dietician, calls it the "shopping the edges of the grocery store" diet. I loved it. By "shopping the edges, or perimeter, of big stores, we avoid most of the highly processed foods, and we keep things that fit within the four food groups nicely--fruit, veg, milk, meat, bread...but by and large the "real" foods. At any rate, it works for me!
Sally Squires: Great strategy, Front Royal, because the more you take back control of your own kitchen, the more you can decide what foods you eat--rather than simply eating what various food companies dish out. And don't you find that it doesn't have to take that long to cook? I think we often get side-lined by the dread factor--you know, psyching ourselves out about doing something. So we think that it will take too long to cook or to workout, when the reality is far different.
Continued success to you Front Royal!
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washingtonpost.com: Submit your question or comment now for Sally Squires, before she replies to you in her live discussion on Tuesday, Jan. 17, at 1 p.m. ET.
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