Lean Plate Club (Updated 1.18.06)

Nutrition and Health

DAILY UPDATES: 1.18.06

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.

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

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washingtonpost.com: Sally will be online in just a moment. Thanks for your patience.

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Sally Squires: Welcome to the Lean Plate Club web chat. We've got disordered eating--not to be confused with the better known anorexia and bulimia eating disorders--up for discussion today.

Lean Plate Club e-mail newsletters went out a little later today, but should be hitting your electronic in box about now. For those who don't yet subscribe to this free service, you can easily sign up at www.leanplateclub.com. (And if you hav subscribed and fail to receive your newsletter, please let me know at the usual e-mail address: leanplateclub@washpost.com.)

Today's issue has some great links for Irish dance, workout clothes as well as a number of healthful recipes that are designed to also taste great. That's the key, isn't it. No one wants to eat bad tasting stuff. What joy would you get out of that?

Sorry for the slow start, LPCers, but I've had a few technical difficulties here which now seem to be resolved. More to come momentarily....

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Racine, Wis.: My sister devised a great way to avoid late night snacking: Make a pledge not to eat anything after flossing and brushing your teeth, then make a point to floss and brush early in the evening instead of waiting until bedtime.

Sally Squires: It's a great strategy Racine and one that a numbe of LPCers say helps them too.

Now a little housekeeping:

Prizes this week are:

Eat Drink and Be Healthy by Walter C. Willett

Japanese Women Don't Get Old or Fat by Naomi Moriyama and William Doyle

The Jerusalem Diet by Ted Haggard

Low-Calorie Dieting for Dummies by Susan McQuillan, MS RD

Raise the Barre by Richard Giorla with Laurel House

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Washington, DC: Based on the description in your column, I think I might have binge eating disorder. My mother was very overweight and used to eat huge amounts of food and hide the evidence. When she died, we found candy wrappers stashed all over the house. I always swore that I wouldn't end up like her, and I try very hard to watch what I eat and exercise.

Unfortunately, I can't seem to control my eating. Last night, I ate half a box of cookies, a big salad, 7 slices of raisin bread with peanut butter, 2 oranges, a bowl of cereal, and a tuna sandwich. It's not unusual for me to eat a whole box of cookies, or 3 sandwiches, or any other large amount of food, and then I want to eat more even though my body is telling me I'm full.

What is the treatment for this disorder? How do I get my eating under control? I'm lucky in that I seem to have a fairly high metabolism, so I'm only about 20 pounds overweight, but I'm so afraid of ending up like my mom if I can't learn to deal with this.

Sally Squires: DC: It sounds like you may have had a binge last night, which many people can have. And remember that there is a wide spectrum of disordered eating. So whether you have actual binge eating disorder is for a professional to diagnose.

In the meantime, you might consider checking with your doctor for a referral to a psychologist or a registered dieitian who can help look at what you're eating and how you're exercising.

You could start the ball rolling by tracking what you're eating and when. If you're skipping breakfast, that would be another good meal to add to your day. It appears that the more regular you can get about eating, the better so that you don't go through eating jags at night.

Also, what other activities could you engage in at night when you feel that eating urge occur? And while you're tracking your food, it could also help to pay attention to your emotions...are you feeling lonely, tired, angry, sad, anxious when you eat? The more you can get a handle on that the better.

Other options are to think about overeaters anonymous and food addicts. Both have good support groups that you may want to investigate and see if they fit for you.

Hope that helps. Please let us know what you find. And consider this an opportunity for self-discovery.

Thanks!

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Salt Lake City, Utah: Hi Sally and LPCers!

For months I have been recieving the LPC newsletters and reading the articles. It wasn't until about two weeks ago that I actually started getting motivated to change my lifestyle. I am about 35 pounds overweight and it has seriously affected all aspects of my life. I have hired a personal trainer to help with my motivation, and I highly reccommend it to those who can afford it and need some extra help with motivation and technique. I have been doing a combo of strength training and cardio I have already lost 5 pounds!

I also just wanted to thank everyone for their inspirational stories. I look forward to hearing more now that I am actually making efforts of my own.

Also, I am looking for some great Cardio DVD's/Tapes. Something that really gets my heart pumping. Any favorites out there? I know that this has been discussed before but I thought that I could use a reminder. Thanks again!

Sally Squires: Welcome Salt Lake and way to go in working on changing your habits to achieve a healthier weight. You can preview a bunch of exercise DVDs at www.collagevideo.com. They also list some round-ups of magazine editors' favorites as well as favs from collagevideo employees who are also ACE certified.

A few of my personal favorites are the Firm, consistently one of the best for me at least. I've just ordered Cathe Friedrich. And I've been doing a 3-mile walk recently with Leslie Sansone. Depending on your fitness level, it may or may not be enough. But it's a good way just to be sure that you get some activity in if you know what I mean...

Other favorites out there?

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Grand Rapids, Mich: Hi Sally! Good column this week about the night eating issue. I successfully lost weight using a food diary and exercise approach, and now I'm focusing on learning to sidetrack my emotional eating - which often happens at night.

Since I started paying more attention to what I'm eating and why, I have found that I do best by planning an evening snack - and that it should be something I really like (instead of wandering around the kitchen looking for something to jump out at me). The second step of making my snacks satisfying for me is to put the food on a plate, sit down at the table with it and eat it slowly, giving it my full attention.

This process hasn't become a habit for me yet, but I have hopes that if I keep practicing, I'll eat less food and get more pleasure out of it.

Sally Squires: I'm putting my money on you Grand Rapids! Sounds like you're really making progress. And believe, you've got lots of company with various forms of night eating. Thanks for the tip. Good luck with your efforts. Please let us know how it goes. Thanks!

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Silver Spring, Md: I just want to thank you for the great book from last week (100 Weight-loss Tips). It isn't a diet book per se but more of a book of facts about food and eating. It is very helpful. I am the one who wrote about the scale.

Sally Squires: Thanks for letting me know that you received it Silver Spring. And here's where I should add that in highlight various books for prizes each week, we are not endorsing any exercise regimen, weight loss program, volume or book (except of course when Secrets of the Lean Plate Club is published in April :-) For those who don't know a smile emoticon means I'm joking...

This is merely a way to show you the wide range of information available as you seek to achieve a healthier weight. Whew! That will satisfy our lawyers.

Thanks!

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Cambridge, Mass: Just wanted to thank you for taking on the subject of disordered eating. As someone who struggled with binge eating disorder for many years, it was a column much like this one which let me know I wasn't alone and gave me the courage to get the help I needed. Therapy helped me to stop my daily bingeing, deal more healthily with the feelings causing the bingeing, and make changes in myself that have led me to a happier and more fulfilled life, and a much healthier relationship with food.

Sally Squires: Thanks for providing inspiration Cambridge to all those others out there with the same problem. You've just illustrated that this can be overcome. Appreciate your weighing in.

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Chapel Hill, N.C.: If I don't want to eat a great quantity of foods at meals, what are some good basic foods to eat that will keep me full enough not to eat all evening? I am a college student, so it becomes somewhat more complicated with eating at dining halls and staying up way past dinner in my dorm room, which is also my pantry and kitchen.

Sally Squires: It does, doesn't it Chapel Hill? There's a book that you might really enjoy by a local registered dietitian. It's called Eating Well on Campus by Ann Litt, MS. RD. And I must say that I just sent my college freshman back to school this weekend with some extra multivitamins and will soon be sending another care package of good food.

But these days, most campuses have a lot of food choices. The trick is to get regular meals--and because you're likely burning the midnight oil a lot--not to get into eating too much really fattening food at late hours. An easy thing to do by the way.

So you might start with a first course of salad or soup. Those are really filling. Wraps can be wonderful, but they're often loaded with calories--so you might want to split one. Check out the vegetarian and vegan sections of the cafeteria--most schools now have them. Beans are a wonderful filling food, packed with protein, fiber, complex carbs and a some iron. You can eat a fair amount of them and they really are filling.

Pasta would not be bad either, but watch those sauces since the creamy ones in particular tend to be loaded with fat. And if you can avoid as much fried food as possible. Not only is it high in calories, but restaurants are exempt from the new trans fat ruling, so you could be getting a lot of artery clogging fat along with those calories.

Dairy products--especially low-fat milk, smoothies and low fat yogurt or nonfat--would be good choices. And for snacks, try popcorn, pretzels, energy bars.

Hope this helps. Good luck with your studies. And when in doubt, pile on the fruit and veggies.

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Washington, D.C.: I'm so glad you're talking about disordered eating this week. For so many of us, the problem is not that we don't know how to eat healthily - it's that we're sometimes eating for reasons other than hunger. As a recovering binge eater, the work of Geneen Roth and the book Overcoming Binge Eating by Christopher Fairburn have been invaluable for me in understanding my urge to binge and finding more healthy outlets to express my feelings rather than bingeing.

Sally Squires: Yes, this is a topic that I think strikes a chord with many people. Glad that you enjoyed the column. Thanks!

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Post-partum diet: Please help! I can't figure out what the heck to eat...

I'm the proud mother of a four-month old. Would like to safely and slowly lose some post-baby weight. However, my job is as a high-impact, high-intensity aerobics instructor and personal trainer. I am also breastfeeding on demand - and boy does my little guy demand! I'm so hungry by the end of the day, and I don't have the energy to count calories, and I'm just frustrated.

I've never had to think about this before (my active lifestyle always kept me where I wanted to be without much thought) and I just feel dumb.

Sally Squires: Congratulations on that baby boy! And let me tell you that one of my very first exercise instructors was a new mom just like you. So in a way, your job could be very helpful in shedding that baby weight. Presumably, you've gotten the okay from your ob/gyn to go back to your job. If not, do have a heart to heart with your doctor and make sure that there's nothing you shouldn't do.

You need extra calories while you are nursing. That's what helps you feed that adorable son. So you don't want to go too low on calories. If you want to contact me after the chat, I can look up the recommended amount for lactating mothers.

Plan some regular healthy meals. So you might start with oatmeal made with skim milk and topped with some fruit and slivered nuts. That's a great way to start the day.

Make sure you get a couple of snacks, again well planned. (And let me underscore that if you get a couple of day's worth of meals planned ahead of time, you won't have to count every calorie. By the way, LPCers, this strategy can work for everybody.)

Your snacks could be a Kashi bar with skim milk.(You need extra calcium, by the way.) It could be some plain yogurt with fruit--again another good source of calcium. Keep soup handy. That's got plenty of water in it and you need that too. Campbells, Progresso and other food manufacturers now have soups to go that you can pop into the microwvaer and I'll bet your gym has one of those.

For lunch you may want a sandwich with whole grain bread that will keep you going. Snack on fruit and veggies. Maybe add a energy bar for late afternoon.

Dinner could be a hearty stew, salad and more fruit and yogurt. Or you could have a piece of lean meat or poultry without the skin. Fish is an option, but choose carefully because of mercury and other contaminants particularly important while you're nursing.

And do plan an after dinner snack of about 100 to 200 calories. Again, it could be a energy bar, a slice of whole wheat bread with peanut butter. Hope you're getting the idea.

Let us know how it goes...

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Philadelphia, Pa.: A few people have been talking about evening snacks. I often get hungry a few hours after dinner, and one snack I find really satisfying is a large sour or half-sour pickle. It's salty and crunchy and so it really satisfies that snack craving, with almost no calories.

Sally Squires: Salty, crunchy fits the bill for so many people. I'd also add olives to that list as well as celery, which contains a fair amount of sodium and has some wonderful crunch too. Thanks much!

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Washington, DC: Hi Sally!

I just wanted to comment on the disordered eating topic today. I was a binge eater practically my whole life. I was never allowed to eat sweets, so when I could get them, I overdid it. I can remember when I was about 10 years old eating 20 candy bars at once that I was supposed to sell for a fund raiser. The binge eating eventually turned into a serious case of bulemia.

What finally helped me overcome the binging and purging was learning that it's okay to make mistakes, that my eating doesn't have to be perfect every day and I can have treats if I want them. This was a VERY difficult lesson to learn. Overcoming an eating problem is right up there with quitting snoking...it is hard and you won't do it over night. I had a lot of set backs and I tried several methods before I found one that worked for me. I now eat three small meals and three snacks a day. I don't worry about calories, I just make sure I focus on nutrition instead of deprivation. And I worry about my health and the way I feel, not the way I look.

I don't know if I will ever be fully cured of the desire to binge (I still want to ALL the time) but I have found a way to cope and I have a lot of support from friends.

Sally Squires: Thanks very much for your thoughtful and informative message, DC. And congratulations on what you have accomplished.

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Altadena, Calif.: You described me exactly. I am a member of weight watchers and they talk about eating well when you are out at events, but I have trouble with the closet eating at night. I found that "pacing myself" works well. I eat a late dinner because of work and children. So I eat a small dinner at 8pm, allow myself a sweetened diet drink at 9pm, a small desert at 10pm and a cup of decaf tea at 10pm. I also try to keep busy with something until 10pm (laundry, knitting). I find the hourly "treats" keep me from eating all night long

Sally Squires: Those hourly treats are a great idea. Some people might find that a hard candy or gum can also go a long way towards holding appetite--and binge eating--at bay. Thanks much, Altadena. And way to go on what you're doing.

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Frederick, Md.: My eating binges used to happen at work. Due to the sometimes stressful nature of the work, I was just sitting there all day shoving potatoe chips and candy bars in to my mouth. People were bringing in doughnuts and bagles about every other day. One day, I looked at the doughnuts and said "enough". I walked back to my desk made a list of fruits and helathy snacks that I could bring from home. It was quite an adjustment but I got through it. Worse part was, my coworkers couldn't understand why I didn't want to join them in their junk food fests. I just kept eating my fruit and granola and I now feels better and I seem that have more energy. I just wish my coworkers would have been more supportive!

Sally Squires: Way to go Frederick! And you're right, it really does help to have support around you, but as you've shown, you can do without it too if you have to. Thanks much!

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Cleveland, Ohio: I was glad to see today's column. I have had a problem with binge eating as long as I can remember. Once I ready the writings of Kay Sheppard, I realized that I have an eating disorder. I have joined Food Addicts in Recovery Anonymous and it has been a godsend. The support of the group and having a sponor have made an enormous amount of different. I have lost weight so many times; this time, I have hope that I will be able to avoid crashing & burning, as I so often have in the past.

Sally Squires: We're in your corner, cheering you on Cleveland. Just the fact that you could write about it, is a very big step. Continued success with your efforts. Let us know how it goes.

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Chapel Hill, NC: I've struggled with disordered eating for years, especially during the danger hours between 5pm and 7pm. While preparing dinner, I would eat the equivalent of a full meal, and then sit down to eat dinner, too. Talk about guilt...

My solution: exercise every morning (very early--4:30am!) My favorite DVDs are from Cathe Friedrich, especially Kick, Punch, and Crunch and KickMax. I find if I get a hard workout in early in the morning, I stay on track better during the day. I also avoid the kitchen when I first get home from work (change clothes, apply some nice hand lotion), and I drink hot green tea while preparing dinner. It's still a daily struggle, but I take it one day at a time.

Sally Squires: And accepting that it will be a daily struggle and then taking it one day at a time really does seem to be important in controlling this disordered eating. Glad to know that you like the Cathe tape. I'm looking forward to trying mine. Continued success with what you're doing.

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Exercise Videos: I really like Core Secrets. I love the stability ball and the exercises don't have too much impact but leave you feeling "worked out". I also love doing step aerobics for my cardio workouts. It's fun and gets you sweating in no time.

Sally Squires: Strenthening those core muscles is so important, particularly for us desk jockeys. And with age, core muscles also tend to weaken. But here's the good news: turns out that even a little activity can go a long way towards strengthening the core muscles, which range from the upper thighs to the upper abs. Thanks!

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Washington, DC: Hi Sally,

Last night I made some delicious pumpkin bread using canned pumpkin. First question: What should I do that is healthy with the remainder of canned pumpkin I have (about 12 ounces)? Also, when I made the bread the recipe called for vegetable oil and sugar. Do you know if I can substitute the oil and sugar with something healthier? The end product is delicious, but I would like to try a healthier version next time. Thanks.

Sally Squires: You could make some "crustless" pumpkin pie in small ramekins with that leftover pumpkin. And by the way, pumpkin is a vegetable that happens to be filled with beta carotene which is converted by the body to vitamin A. That, in turn is good for your eyesight, your skin and a bunch of other things too numerous to mention here.

You could try cutting back on the sugar in the bread or substituting fruit juice, fruit or Splenda. Or a combination. As for the oil, try healthy oil--olive, canola, peanut, safflower. Odds are that if your recipe is like most, the oil is minimal per serving. And it's a good thing to have some healthy fat.

Hope that helps. Thanks.

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Arlington, Va: For the new mom who's nursing: It might be worth the money to visit a dietician as well. When I was pregnant, one of the classes the hospital offered was a nutrition class, which I went to. Afterwards, I contacted the nutritionist one how to successfully lose my baby-weight while nursing. I felt that the licensed dietician was 100 times more helpful than my doctor in giving my concrete advise on what to eat, etc.

Sally Squires: Thanks Arlington. It would also be a good idea to get a consult from a registered dietitian.

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Georgetown, Washington, D.C.: I could snack the evening away starting right after dinner while sitting at the kitchen table reading the newspaper or a new magazine. My strategy is to have a plan that will get me out of the kitchen as quickly as possible - promise to play a game with one of my children, take the dog for a walk, or even do some light household chores. Once I've broken out of the eating cycle, I rarely go back in the kitchen because I know I'm not hungry.

Sally Squires: There you go, Georgetown. Sounds like a great plan. Thanks!

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Clearwater, Fla: Sally I wake up at night and feel nervous and unable to go back to sleep. I get up and eat a small bowl of cereal and can go back to sleep. I know this is not good. Any suggestions?

Sally Squires: If you're at a healthy weight, a small bowl of cereal may not be a huge deal. You might also consider a cup of herbal or decaffeinated tea with a little honey. You might think of reading, listening to soothing music, or even writing a note to someone. Sometimes, stretching can also help with relaxation. Let us know how it goes...

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Washington, DC: Just a shout out to the other Wash, DC who ate the candy bars that she was supposed to sell....that same exact thing happened to me! To this day, 20 years later, I can still taste them....

Sally Squires: Thanks, DC!

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Williamsburg, Va.: I have found over the years that the harder I try to stay on a diet, the more difficult it is for me to eat healthy and control my weight. I swing from being perfectly restrained in my eating to wildly out of control. I did a lot of reading on the issue of binge eating and found some strategies that have helped me: eating at regularly scheduled times, eating what I want within reason, practicing portion control, and exercising to feel better rather than to lose weight. I had to stop going on diets, even healthy, moderate ones like Weight Watchers. I don't think my new approach is a recipe for rapid weight loss, but my weight is down somewhat, my eating is more orderly, my cravings are diminished, and my overall health is better in quantifiable ways. Of the many books I read, I found one to be particularly helpful in providing sound advice for behavioral change: Binge Breaker! by Peter M. Miller.

Sally Squires: You've just given us a perfect illustration, Williamsburg, of how important it is to find what works for you. Sounds like you're on to something that is getting you to a new place. Good luck with your efforts and thanks much for the book suggestion. Sounds interesting.

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Herndon, Va: I think I have "disordered eating"...and I call "anticipation" eating. I'm always anticipating what I'm going to eat next. I can be in the middle of a meal, and I'm already thinking about the next meal. I can be completely full and satisfied, and yet still be thinking of what next to eat. I'll be involved in an activity at either work or home, not bored at all, and yet I will find my mind wandering to what next to eat. I don't binge or purge...but I seem to always be thinking of "what's next."

Sally Squires: Are you eating enough calories at your regular meals, Herndon? And how much exercise and sleep are you getting? Do you find that you anticipate food more when you're under stress? All possible things to consider...

By the way, it's probably okay to anticipate meals--you may also simply love food, you know, the way sometimes a good cigar is simply a good cigar--but you might also enjoy being more in the moment and savoring what you're eating at present.

Food for thought, as they say...Thanks for posting.

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Leftover Pumpkin: You might also want to try to make pumpkin butter from leftover pumpkin -- pretty healthy and you can use as a replacement for butter on your toast/english muffin/bagel in the morning. Gives the taste of pumpkin pie without all the calories and fat!

Or you can also make pumpkin spice cookies (replacing with healthier substitutions)- really great for controlling portion size while still enjoying a little treat!

Sally Squires: Great idea! Thanks very much.

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Arlington, Va.: Sally - I usually workout at night in order to stave off any temptation from being at home after work with nothing else to do. Otherwise, the bountiful selection of what the kitchen offers definitely pushes me in the direction of disordered eating.I have a question though - once and I awhile (maybe once a week), I workout in the morning because I know I won't be able to workout that night or I go running with a coworker who insists on morning workouts. Each time I do this, my appetite is way off the charts in comparison to my normal routine. Why is this? I will eat a little before the workout, then have my normal breakfast (usually oatmeal and fruit or the sort which usually keeps me full until lunch). But, everytime, the morning workout leaves me ravenous all day and I feel like my workout efforts are negated by the food!! Help?

Sally Squires: There's actually research to suggest that some people do get hungrier from physical activity. And I read a recent study suggesting that morning exercise before breakfast boosts fat burning a little. So maybe your body is just compensating. And you could fight back by having a healthy snack planned for those days when you know you're exercising in the morning. That way you could cut off your appetite at the pass.

Let us know how it goes...

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Leftover Canned Pumpkin!: My favorite use: Pumpkin Pie Smoothie (Serves 2)

Blend together:

1 1/2 cups frozen peaches

1/2 cup pumpkin

1 cup fat free plain yogurt

Small scoop vanilla soy protein powder

2 Tbsp. Wheat Germ

Dashes of cinnamon, nutmeg, and ginger

Add 1% milk until its "drinkable". Enjoy!

Sally Squires: Thank you! Sounds delicious.

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Monsey, NY: I felt like your column today was talking directly to me. The new tactic I'm trying is not eating while reading so that I focus more. I announced my intentions to the whole family and last night my thirteen-year-old daughter called me on it when she found me thumbing through a magazine as I absently nibbled on chocolate chips (a bad habit of mine). I instantly shut the magazine and discovered that I didn't want the chips either.

Sally Squires: You're not alone in this Monsey. Many of us have fallen into the habit of mindless eating--me included. Point is to be more aware, and you're doing that. So congratulations!

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Toronto, Ontario: Hi Sally,

I would urge people who uncontrollably snack- to plan to snack instead. Save some calories, pts or food requirement of your day for the time of day or evening you would do that and plan what you are going to have ahead of time. Once you go through the process of planning what it is, then it is easier to adhere to that. Also keep low calorie veggies, pickles and other things in the fridge handy- so if for emotional reasons or otherwise you want to grab something- you have something to grab and lastly- get rid of the BAD things- throw them out, give them to a food bank- if you don't have them and you don;t buy them, you can't eat them. Also put snacks in portion sizes in baggies and make a rule only 1 of something a day. Some things I have learned along the way of my weight loss. Hope these tips help somebody

Sally Squires: I'll bet they will Toronto. Thanks for offering them.

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Wichita, Kansas: About the binge eating - I got pretty overweight from binge eating and even though I've lost almost 100 pounds, I still struggle with the "eating too much in private" issue. The question of whether I'm in control is really a good one to ask, but at the time that I'm eating too much, I really don't care whether I'm in control or not. The thing that's helped me the most is to get out of the physical circumstances - if I'm in the kitchen, get somewhere where I can't eat. One thing that's helped me a lot is to take a bath when I feel like overeating. It's really hard to reach the fridge from the tub!

Sally Squires: Yes, it is hard to reach the 'fridge when you're in the tub--although I was also surprised to learn that a number of people with night eating disorder put a fridge or other food in their bedrooms.

Congratulations on those 100 pounds, Wichita. That's really, really an accomplishment. In today's LPC e-mail newsletter, we have links to two articles about Gov. Mike Huckabee, who has now lost--drum roll please--120 pounds!

Those triple digits quite impressive and inspiring. So thanks for weighing in about your experiences today.

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nutrition books: I am applying to a masters in nutrition program to start Sept 2006, but want to start learning in the meantime. Are there any books that you recommend?

Sally Squires: The late Victor Herbert has an excellent book called Total Nutrition: The Only Guide You'll Ever Need. It's now in paperback and is a classic. He co-wrote it with Genell J. Subak-Sharpe, MS. It's published by St. Martin's Press. (And for the sake of full disclosure, that's now my publisher, but I've had the book for years.)

Also, you might like reading the Dietary Guidelines. They're on line at the www.hhs.gov site and are filled with lots of nutritional info. Those are just two to start...

Hope you enjoy studying nutrition as much as I need. Good luck with your schooling.

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Dallas, Tex.: Have you any hints about being more disciplined about curtailing evening eating?

Sally Squires: Yes, remove yourself from the kitchen after you have cleaned up. Get involved in an activity that you like that is non food related. So it could be calling a friend, knitting, walking the dog, gardening, cleaning, polishing silver, mending, ironing --anything that engages your mind, your appetite and your hands will generally work. Also, on our website, there's a card that was designed to help people keep their New Year's Resolutions, but it could also be downloaded to help stop eating after dinner--or at other times of the day too.

Hope that helps, Dallas.

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St. Johnsbury, Vt: Good Afternoon, Sally. -9 here this morning. I'm into week #3 of a eat healthfully and exercise six days of seven. Have even tried tofu!

The weight did not budge from last week for several reasons including multiple meals out entertaining clients. What mind games do you and other LPC'ers recommend? I can feel the difference in my clothes but that scale not moving is a downer.

Thanks for ideas and encouragement.

Sally Squires: The scale is only a number. And it's just one measure of what you're doing.Focus on the habits and the scale will eventually move in the direction you want. Continued success with your efforts.

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Sally Squires: I've just been called to a staff meeting, so this chat will have to be a little truncated. I'll post winners in a little while. And we plan to update the transcript each week, as we've been doing since the New Year. So if your message or question didn't get posted yet, look for it later this week.

Winners soon...Thanks to all.

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Sally Squires: Winners today are the two LPCers who offered help with what to do with leftover pumpking, Grand Rapids, Postpartum, Cleveland and the person who recommended the Binge Eating book. Please e-mail me your snail mail address, please put winner in the subject line and send them both to leanplateclub@waspost.com.

Look for daily updates to the chat at about 11 each weekday.

Thanks to all!

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UPDATED 1.18.06

Pittsburgh, Pa.: I'm trying to help hubby lose weight. He's terrible about eating breakfast. I should say he doesn't usually eat breakfast. We're usually more concerned about the kids in the mornings. I have the longer commute, so I usually take a cup of coffee with milk, a string cheese, and a Kashi bar for the commute. Then, I have a yogurt at my desk. Hubby drops the kids off at daycare and goes right to the office. His commute is a couple of minutes and his day is full of meetings. I started letting the kids eat breakfast in one of the bedrooms on the kids table and chairs so we're not waiting until we're all downstairs and in a rush for the door. And, I bought some of the South Beach Diet breakfast wraps that can be microwaved in a little over a minute. I stick one in for hubby. I'm hoping this is healthy.

In order for hubby to get his BMI to a good level, he needs to lose about 60 pounds, and he hasn't been at that since high school, 20 years ago. I control supper, which is usually healthy. I encourage hubby to eat a healthy lunch, but I really cannot control that. I'm hoping that 2 out of 3 meals a day will put him in the right direction. And, if he eats a good breakfast, he won't be so inclined (starving) for a poor choice at lunch.

Sally Squires: Welcome to the frenzied life of the American family, right Pittsburgh? You and your husband are juggling a lot. But those extra 60 pounds are likely taking a big health toll on your husband and I know you'd like him around for you and the kids.

A lot of people aren't hungry in the a.m. Your husband may be one of them. But they pay the price by being really ravenous at lunch. So how about this: could you pack him a breakfast to eat at his desk when his stomach is likely to be awake? You could give him the same Kashi bar and string cheese that you're eating. Or a yogurt. Or a container of oatmeal that only requires hot water and maybe a banana to go with it. You get the idea.

As for the kids eating those breakfast wraps in their bedroom. It may be expeditious for now, but you're training them to eat in their bedrooms--not in the kitchen or dining room. And you're teaching them to eat by themselves. Kids do best when they eat with adults and see that this is a family meal. Also, those wraps might be good sometimes, but as I recall they're aimed at adults trying to lose weight--not at kids who are growing.

If you're not already doing it, it would be wonderful to introduce your children to a wider variety of food including yogurt with fruit, that string cheese you already like, oatmeal, peanut butter toast, healthy whole grain cereals (Kashi has a bunch) even that Kashi bar, plus low fat milk or calcium fortified juice. They need that for their bones.

Breakfast as a family may not be possible for you right now given your commute the time, patience and organization it takes to get four people out the door each morning--especially two preschoolers. But how about making breakfast a family affair on weekends? (That's also another way to help your husband start eating breakfast.) Then you might be able to ease into a family breakfast one or two weekdays.

Also, food is an important part of your husband's weight problem. But what is he doing for activity? That's the other side of the equation. How can you help him get more active? Family time walking to the park where the kids can play might be one option. Does his office have a gym? It would be a great stress reliever for those days filled with meetings.

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

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Washington, D.C.: Here's my latest lunch idea - I take a tortilla, spread it all over with no-fat refried beans, add salsa and grated cheese to one side and fold it in half. At lunch time I microwave it for 30 seconds to heat it up. I found I can make 5 ahead of time & freeze them on a cookie sheet, then place in a freezer bag and pop them out in the morning before work.

Sally Squires: Yum! Sounds great D.C. There's great nutrition in what you're doing. Beans are an often overlooked food filled with complex carbs, protein and fiber. And I love the fact that you've found you can make these ahead of time, freeze them and then use them throughout the week. This is your own "fast food" brand. Congratulations! Thanks for the tip.

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Arlington, Va.: Hi Sally, I have found out that I binge-eat mostly 2-3 days before my period's due date? Why is that?

Sally Squires: Hormonal fluctuations can fuel some serious cravings, Arlington. Plus, they also affect water retention. Chocolate is one of the most craved foods by women before their periods. Salty foods are another favorite.

One thing that you could do to help control what you eat: plan ahead. Set aside some treats. You can even put them in a jar. When they're gone, well, they're gone. That way you can have your chocolate or salty peanuts or whatever but not overdo it. By the way, licorice and meringues can sometimes help satisfy those really sweet cravings. You might also have gum or hard candy in reserve.

Hope that helps.

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Clarksburg, Md.: Just an observation. For several months I have been getting up early to make sure I get my daily 1/2 hour walk in before life takes over. We recently had a week of warm weather. I waited until lunch time to walk with co-workers, but found I really missed the quiet and the special quality of the air of early morning, watching the clouds change as the sun rose. The walking has benefitted my bones (I'm post-menopausal), my weight (I've lost 10 pounds in the last few months and not reduced my eating by much), my pocketbook (no special clothing or memberships required), the environment (no driving required), and even my peace of mind.

Sally Squires: Way to go Clarksburg! And if you're like me, when I exercise in the morning, I almost forget that I've done it, so I'm ready to do more later in the day. Does anybody else find that, too?

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New York, N.Y.: Greetings. I too have a really hard time controlling the at-home eating. I have found that if I read, cook or do anything that does not involve watching TV I'm OK. But once the box is on, I suffer from hand-to-bowl-to-mouth disease. I try to make my lunch for the next day, clean the house, fold laundry, pay bills, write letters -- anything that keeps me active. I used to go window shopping, but stopped because my weight isn't where I'd like it to be at the moment.

Sally Squires: Sounds like you're really nipping the over-eating business in the bud, NYC. And doing some very useful things in place of it. As for that window shopping--it likely means that you're walking which isn't a bad thing. Plus, years ago, Judith Rodin, PhD, author of Body Traps, wrote that many people who are trying to lose weight deny themselves good clothes until they reach their weight goal. That can often mean that they don't buy clothes and miss feeling good while they're achieving their goals.

So here's a thought to consider: find a few things that you could add to your wardrobe along the way that will make you feel good about yourself during the journey.

One LPCer who lost half her body weight went to discount stores so that she didn't blow her clothes budget on things that she wouldn't be using in the future.

Just some thoughts to ponder...

Thanks!

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Washington, D.C.: I've been going to a personal trainer 2 or 3 times a week and find I love the hour and the experience, but now find I can't afford it anymore. Do you have faith that people can handle the gym and weight work (especially) on their own?

Sally Squires: Yes, those personal trainers can get pretty pricey. Yes, you can handle this on your own, after all, personal trainers have only been around for a few decades and people have been exercising in various ways for hundreds of years.

And no, I'm not underestimating the great work and motivation that personal trainers provide. They're wonderful, but they don't fit everyone's budget.

You might consider teaming with an exercise buddy to make sure that you make your workouts regularly. Most gyms will also check out your form or answer questions if you're concerned at all about that. And you might also consider in a month or so, splitting a training session with a friend. That's another way to stretch your dollars.

There's also an on-line program called ifit.com which you might find useful.

Hope that helps.

Thanks!

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Washington, D.C.: This holiday season was a tough one--I did pretty well at maintaining my weight until I experienced a death in my immediate family. I'd been a part-time caregiver, and the death was expected. But the onslaught of food, exhaustion, and mild depression that accompanied the death has caused me to put on several unwanted pounds. And that's adding to an already stressful situation. I'm finding it harder and harder to exercise, and I am just so frustrated with myself. Any advice would be really appreciated.

Sally Squires: I'm so sorry to hear about your loss, DC. Even when the death of someone close is expected, it's still really tough.

What's your very favorite activity? Or what exercise have you always wanted to try, but never have? You likely need something that you know you can do. And you should know that lack of exercise seems to have its own particular momentum. The less you do, the less you want to do, and so on.

So you might want to start really small. This week, just make sure you have a good pair of walking shoes. And if you don't? Well, your first step is to go buy a good pair of walking shoes. Do that and grant yourself a small reward: maybe a new music CD. Or a cup of gourmet coffee. Or a long hot bath with candles. You get the idea.

From there, you might just set a two minute walk per day. Yes, this is very very small. But what you want to build is consistency. Distance and intensity can come later. Next week go to 5 minutes per day. You get the idea. And each time you meet your goal, give yourself a small reward. Positive reinforcement really does work.

I suspect that you will find once you get moving that you feel better and soon the activity will become its own reward. But until then, try to set small, specific, attainable goals with a reward for meeting them.

Good luck with your efforts. Please let us know how you do.

Thanks!

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Fountain Hills, Ariz.: Tried the "baked oatmeal." Ughh! Threw it out!

Sally Squires: Thanks for the feedback. As we like to say here at the Lean Plate Club, you have to find what works for you. While many have loved the baked oatmeal recipe, you've reminded us that it's not a favorite for everyone. But please keep that feedback coming in. Thanks!

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