Confused about nutrition? Wondering how to fit in more physical activity? Welcome to the Lean Plate Club. Ask Sally Squires , nationally syndicated Lean Plate Club columnist for the Washington Post, about eating smart and moving more every Tuesday at 1 p.m. ET . Sally draws upon her master's degree in nutrition from Columbia University to preside over the lively Lean Plate Club web chat. Whether you're trying to reach a healthier weight or simply maintain it, you'll find plenty of tips and strategies.

Share your own food finds, creative workouts and secrets for healthy, great tasting meals. We'll cheer your successes and help with your setbacks. (None of this, of course, is a substitute for medical advice.) E-mail Sally, author of the newly published Secrets of the Lean Plate Club (St. Martin's Press) at leanplateclub@washpost.com.

Or just sign up for the free Lean Plate Club e-mail newsletter . The Lean Plate Club column appears Tuesdays in the Washington Post Health section and is nationally syndicated by the Washington Post Writers Group. Find other Lean Plate Club members at www.frappr.com/leanplateclub .

The Archives:

Sally Squires's Recent Columns

Discussion Transcripts

A transcript follows .

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Sally Squires: Welcome to the Lean Plate Club. We're talking favorite Web sites for nutrition, exercise and diet purposes. So send us your favorites -- as well as those you may have found lacking.

It's October...just one month away from the launch of this year's Holiday Challenge. We're looking for LPC members, groups and more to follow. Details are in today's LPC e-mail newsletter. Or you can e-mail me at leanplateclub@washpost.com if you're interested in being followed. And yes, you can even call me at 1-800-627-1150, ext. 45018. We'll have some special prizes for those who we follow in the Health section or online.

Prizes this week include:

"ZYoga: The Yoga Sleep Ritual"

"It Must Be My Metabolism," by Reza Yavari, MD with recipes by Jacques Pepin

"American Dietetic Association's Complete Food and Nutrition Guide," by Roberta Larson Duyff

"The Ultimate New York Diet," by David Kirsch

"What to Eat," by Marion Nestle

Winners are announced at the end of each chat. In making this offering we are not endorsing any book or DVD. It's simply a way to show you the wide array of information available as you instill healthier habits.

Now on to the chat:

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Silver Spring: Hi Sally! My favorite nutrition/weightless tool is HungryGirl. Their daily e-mails are great and have lots of interesting food finds and yummy recipes. Even more, I like how they take a "comfort food" like a chicken sandwich or scone and publish a recipe that makes the item lower in fat, calories, etc. Reading my daily HungryGirl e-mail is the highlight of going to work in the morning! Also, for those like me following WeightWatchers, HungryGirl usually includes the point value!

Sally Squires: That sounds like a great resource. Thanks much!

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Washington, D.C.: Hi Sally, Love your chats! I'm looking for portable, high-protein snacks that are low in cholesterol besides nuts and low-fat cheese.

Also, also I'm trying to work in more veggies as snacks but I'm tired of celery, carrots and red peppers. (I've tried the dried veggies from Whole Foods and love them but they are somewhat pricey.) Any other ideas?

Thanks!

Sally Squires: Beans are one possibility for you. Soybeans in various forms would give you a high protein punch. Also, we've had a recipe for roasted garbanzo beans with chili powder or other seasonings. Not sure I still have that recipe, but if someone out there does, please forward.

And speaking of beans -- bean dips, etc. would be great for you. So from hummus to baba ghanouj, black bean dip. You get the idea.

Also, you might consider stuffed hard-boiled egg whites. High in protein. You can remove the yolk and replace with your own favorite ingredient. One good option: an eggplant-red pepper dip that Trader Joe's sells. But you could probably find it elsewhere.

A glass of skim milk or a cup of nonfat yogurt with fruit would also be idea. So would a cup of bean soup or simply a cup of tomato soup made with skim milk. The list goes on and on. Hope that helps. Enjoy!

Other suggestions out there?

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Charlottesville, Va.: Sally, I know not everyone has the time to do this, but everyone should know of a tremendous resource provided by NIH. Any citizen can go to www.pubmed.com and use key words to find the original research about food as well as medications, exercise and supplements. It is surprising how much is already known about how food affects our health that isn't picked up by the popular media. Often, the whole article is not available except by subscription but there is almost always a summary of the important findings. I used this myself to find out more about whole grains. Thanks for all you do. Another service, if you are interested, is to register to receive daily e-mails with study results you are interested in. So, you can punch in, for example, "Alzheimer's" and "Omega 3" and receive an e-mail every time these are mentioned together.

Sally Squires: It certainly is a deep and rich Web site, filled with great information. And let's note that it's another example of your tax dollars at work. I used PUBMED nearly daily. And speaking of that omega-3 and Alzheimer's connection, there's a new report out yesterday showing that the Mediterranean diet seems to help reduce Alzheimer's risk. And another that says that omega-3 fatty acids can help slow progression of early Alzheimer's disease. Two promising new findings. Thanks for weighing in.

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Sterling, Va.: Hi, Sally. Sorry if this is redundant -- I had bit of an issue submitting my comment. Have you been to the Weight Awareness Web site? It is a site by physicians, with great information about weight loss, obesity, exercise and dieting.

Sally Squires: Another site to add to our list. And let's note that the Consumer Reports WebWatch survey only looked at the top 20 sites. So just because a site isn't on the list, doesn't mean that it isn't good -- or that it is worthwhile. It just didn't make the cut because of the traffic level.

Thanks!

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Washington, D.C.: Hi Sally,

On the theme of weight loss tools -- I took your suggestion back in August and joined Sparkpeople. It has really helped! I have lost 8 pounds since I joined Aug. 25, but even more importantly, the site has taught me to think critically about what I am eating, why, and when. It has changed my relationship with food and eating.

I am so glad you listed that as a resource!

Thank you!

Sally Squires: That's wonderful news! Thanks very much for the update, D.C. And continued success to you!

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Maryland: Sally,

Any ideas on how a person who has recently become an emotional eater can stop? My children have graduated and moved on and the empty-nest syndrome has set in. How to cook for one (or two, when the husband is in town)? Easier to eat out (but costly in the calorie area). Finding myself eating when I'm not hungry. HELP!

Thanks, Miserable Mom in Maryland

Sally Squires: Life transitions can really be challenging, can't they? And scratch many a person these days and you will likely find an emotional eater. So it may be a bit comforting to know that you've got plenty of company.

Okay, but what can you do to break this cycle before it adds a lot of unwanted pounds?

You've been cooking for a family, so you may need to readjust your ideas of serving sizes. The National Heart, Lung and Blood Institute has a great quiz -- actually two great quizzes -- called appropriately, Portion Distortion.

It's a real eye opener. We'll post a link in a minute.

Get out measuring cups, a kitchen scale, measuring spoons. You get the idea. Keep them handy. Serve that food on your dinner plate. Only eat sitting down -- preferably NOT in front of the television. Freeze leftovers after portioning out what is about right for your dinner.

Then...find new activities at night. You're going through a big life transition. And if your husband is traveling, you probably can't turn to him for comfort every night.

So, try re-connecting with friends or family that you haven't had time for in your busier past. Consider writing real letters. It will keep your hands busy and you can put some of your emotions in your letters. You might also take up knitting, crocheting or something else that will keep those hands busy. If it's not too emotional, you could even catch up on photo albums. Or get started early on holiday cards.

Best also to keep tempting foods out of the house for a while, or only in limited quantities. You might also consider volunteer work that will get you out of the house -- and helping someone else -- and yourself, while you go through this time.

Finally, exercise is a great activity for boosting mood. So after dinner walks, an exercise bike. You get the idea. Good luck. And please let us know how it goes.

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washingtonpost.com: Hungry Girl

Sally Squires: Here's the link the helpful Web site mentioned earlier in the chat.

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Rockville, Md.: Even though I am not a member, I like the Weight Watchers Web site for the success stories. They help keep me motivated! I also think that Prevention and MSN have good weight-loss info. I always feel that I've heard the information before (especially from you, Sally, and the other chatters), but the reminder helps keep me on track.

Sally Squires: Weight Watchers got a good rating from Consumer Reports WebWatch. They didn't rate MSN, so that's interesting to know. Thanks for weighing in.

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Alexandria, Va.: Sally, thanks for taking my question! I have recently taken a couple of online tests that all indicate that I may have a problem with my thyroid. I have been eating well and exercising at least three times per week for about four months now, and have gained weight. I have been having problems with fatigue, shaking when I'm hungry, etc. How common are thyroid problems, and if corrected, how long does it take for a body to return to proper function? Thanks!

Sally Squires: Thyroid problems are fairly common, especially among women. But let's also remember that both President George Bush and First Lady Barbara Bush had some thyroid problems while in the White House.

Kelly Ripken, wife of former Orioles baseball player Cal Ripken, has helped to establish a thyroid center at Johns Hopkins. The center has quite a good Web site that offers a lot of information, including places for free thyroid screening.

While thyroid can certainly worsen weight problems, experts have told me that it generally accounts for just about 4 to 5 unwanted pounds. You may want to check with your doctor to be sure that your thyroid problem is well controlled since you seem to still be having some symptoms that could be related. Wouldn't hurt to also ask about a glucose intolerance test if you haven't had one recently. Let us know how it goes.

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To empty nester mom: Form a book/dinner club to reconnect with friends, read and discuss good books, and enjoy cooking for others again!

Sally Squires: Great idea! Thanks very much.

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washingtonpost.com:

The Kelly G. Ripken Program

(Johns Hopkins)

Sally Squires: Here's the link for the Johns Hopkins thyroid center.

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D.C.: I just broke down and ate a Snickers from the vending machine...I'm so disappointed in myself. So not worth it...

Sally Squires: Okay. So you had a Snickers bar. Big deal. You may have blown a couple hundred calories. Wipe the slate clean. Start right now so you don't use this as an excuse to spiral downward with more eating. Move a little more this afternoon. Try to workout tonight. Eat a high volume dinner -- start with soup or salad -- that will help fill you up.

And by the way, what'd you eat for lunch? Maybe you didn't have enough calories. Next time, you can plan something healthier. And by the way, it's also okay to have a Snickers from time to time. Remember, look at the big picture. Good luck!

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San Diego: I wanted to give some props to FitDay . You can set up an online journal of your daily food intake and energy expenditure, and it's FREE! I used it and lost 75 pounds in about a year. And if you don't want to have to go online to update your info, there is a standalone version that is very reasonably priced. (You may already be aware of this site -- they list the Washington Post as one of their reviewers.)

Sally Squires: Congratulations on those 75 pounds, San Diego! And you're right, one of the great things about FitDay.com, which has gotten kudos from other LPCers, is that it's free. Pretty cool, huh? So is what you've done. You're an inspiration. Thanks!

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Washington, D.C.: Where can I find the list of the Top 20 Web sites for weight loss assistance?

Sally Squires: You should be able to find a link to it at our Web site at www.leanplateclub.com.

We'll post another link just in case in a minute.

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Re: Maryland Mom: Thanks Sally for the advice and link...I'll be sure to visit it and do my best to beat this emotional eating thing. I do workout four to five times a week at the gym and have friends who I walk with often so that's at least some help. I'll keep in touch.

Sally Squires: Sounds like you're already doing great things. Think of it this way -- you've spent at least 18 years caring for others. It can take a while to switch gears. It's to be expected. But just think that you have helped to launch some great kids into the world. And now it's your turn.

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washingtonpost.com: Consumer Reports

Sally Squires: Here's that link for the round-up of sites reviewed.

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Single Servings FYI: You often extol the virtues of single-serving packages but it creates enormous amounts of additional waste.

Sally Squires: It absolutely does. And so the more we can use re-useable containers to portion out smaller servings the better. But it's also a huge waste to see people's lives cut short by being overweight or obese. So yes, there's a tradeoff. But sometimes that means throwing out food or using extra stuff until one gets these new habits down to, well, a daily habit.

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Moonbat: I love wasabi peas as a snack, but I'm sure they're loaded with sodium.

Sally Squires: Good question. I just did a search on the USDA Nutrient Data site and they didn't have wasabi peas. My guess is that they're not high in sodium. But they are pretty "hot" tasting, so that may be limiting in itself. I'll check other sources after the chat. Thanks.

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Burke, Va.: Sally,

I'm 8-weeks pregnant and finding veggies and fruits very hard to eat. It's more an issue of texture than taste but they just seem to turn my stomach. Will I get as much nutritional value if they are pureed in soups or shakes? I've been trying to cut them into really small pieces but then the amount seems overwhelming. Thanks.

Sally Squires: Congratulations on your expanding family! How great is that?

Go easy. You're still at the time when morning sickness can be quite common. The good news: dried, frozen, canned and fresh fruit and vegetables are virtually interchangeable nutritionally. So enjoy.

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washingtonpost.com: Portion Distortion (National Heart, Lung, and Blood Institute)

Sally Squires: Here's the site for the Portion Distortion quizzes from the National Heart, Lung and Blood Institute. Thanks to Paul Williams, our stalwart producer, for his quick fingers.

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washingtonpost.com: PubMed

Sally Squires: Here's the PubMed site where you can search scientific topics at the National Library of Medicine, on-line and free. Your tax dollars at work!

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Arlington, Va.: HELP! Sally, I'm in a food rut. I've been eating the same maybe five meals for the last year since I've starting eating healthily (during which by the way, I've lost more than 100 pounds) but now it's all becoming extremely stale. I go to school full time and work part time, so quickness and easy preparation are key. Can you or any of your readers give me some ideas for quick, healthy, tasty meals that fit the bill? Also, do you have any ideas for great fruits or veggies that I should work into my diet besides the same old bananas/grapes/apples and lettuce/tomatoes/carrots routine? Thanks! Love the chats!!!

Sally Squires: One hundred pounds! Wow. We're getting into some serious pounds lost on this Web chat. Very cool!

Soups and stews can give you a lot of options. And because they're now available in microwaveable cans, they're pretty portable too. In fact, many don't even require a can opener. There are also plenty of reduced-sodium options too. There's a lot of variety in these soups, plus they're filled with water, which will help keep you fuller on fewer calories.

You might also check out the pouches of tuna and other seafood. Again, no can opener required. They come in various sauces.

And while those produce choices are fine, you're absolutely right: it's time to branch out.

The options are nearly endless. Go sample new stuff at Eastern Market on Capitol Hill. Or check out Whole Foods, a large Safeway or Giant with a large produce section. Wegman's, Balduccis would be other options. Costco now has quite a selection. And there's always Trader Joe's.

So think red, yellow or orange peppers. Try fruit in your salad. Papaya or slices of mango are quite refreshing. Sample some avocados. I've been sauteing mixed greens with garlic, dried raisin alternatives (cherries and berries), plus some sliced almonds. Yum.

This is a wonderful time of year to branch out to squash, which is now in season. Bake it. Grill it. Put into soups or stews. There are multiple options. And check out the multicolored small potatoes. The baby eggplant. The list goes on and on.

Molly Katzen has a new book that she co-authored with Walter Willett. It's worth a look for good ideas. You'll also find plenty of links in today's LPC e-mail newsletter. Subscribe free at our site at www.leanplateclub.com.

Hope that helps!

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Old Town Alexandria, Va.: Just wanted to echo the support for FitDay and for other free sites out there. Like the poster who gets a lot out of the free section of WW, I don't pay to belong to the Biggest Loser Club Web site but have gotten loads of GREAT information on the free section of their site. Also, you can search for nutritional content on the free section of Calorie King.

Sally Squires: Thanks for mentioning all, especially Calorie King, which is used by a number of scientific studies. It's well worth a look.

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Manassas, Va.: I am a big proponent of Curves for Women. I try to go three times a week. It's a great exercise facility, and they are all over the world now. We have two in Manassas alone. Although their prime focus is not on dieting, they regularly offer a special six-week "challenge" program which deals with the dietary segment of a complete healthy weight loss program. They teach you about carb-sensitive vs. calorie-sensitive people, and the differences in a dietary approach for each.

Sally Squires: A number of Lean Plate Club members say that they have had good success with Curves. Sorry guys, it's just for women. Another "just for women" gym is Contours Express. Ten or so of these clubs took last year's Lean Plate Club Holiday Challenge together and seemed to do quite well.

If there are just-for-men gyms out there, we'd love to hear about them and include them as well.

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Golden Valley, Minn.: I highly agree that Hungry Girl has lots of interesting ideas, taste tests, special deals, etc. I have found two other sites that I visit regularly. The first is Jack Sprat's Journey . This is a column written by a gentleman who has lost about 50 pounds through Weight Watchers (I believe) and writes daily about his struggles, most of which I struggle with daily. He has a great sense of humor, is very honest in his feelings and just seems to be a great guy. The Web site is WLTIPS.com , which lists many of the popular diets and then lists daily testimonials from people who have had success with a variety of plans.

Thanks Sally for your column. I look forward to getting the Lean Plat Club e-mail each week.

Sally Squires: Good tips, Minnesota. And that reminds me also of Skinny Daily Post, another blog by people who have shed significant pounds. Thanks for weighing in.

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Alexandria, Va.: Broke the plateau by 0.4 of a pound. I'll take every tenth I can get! I like the WW site for the recipes. One of the things I did to break the plateau was eat differently. Instead of rice had a side dish using eggplant. Another night had acorn squash. So it was a protein, green veggie, and something else -- plate is full but well within points.

Sally Squires: Way to go! Thanks for letting us know, Alexandria. And as you know plateaus are quite common. So congratulations on staying the course.

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Charlotte, Vt.: I'm finding it difficult to help my daughter lose weight. She's 14, and not at all interested in sports. I try to keep her busy on the weekends but have yet to find anything she truly enjoys doing -- she has no confidence when it comes to physical activity and frequently refuses invitations if they involve even minimal athleticism. She is about 20 pounds overweight. I am quite worried about making too much of her diet, although I am particular about what I buy. She is not completely irresponsible but does get discouraged sometimes -- and heads for the peanut butter, cheese, ice cream or whatever. Any organizations that you know of to help kids lose weight in a healthy way? I understand that Weight Watchers is not an option for this age group. Thanks!

Sally Squires: You might check out a recent Lean Plate Club that will give you some additional resources, including healthy family recipes from Healthy Living's Wellspring Camps and the Sierra of the Academies.

Also take a tip from the researchers. There's device called Television Allowance that has been quite successful with some kids. And you might set up a reward system. I know this sounds counterintuitive, but some studies suggest that kids get more active when television is one of their rewards.

Help your daughter explore new activities. The more ways she can learn to be active the better. And if you can, try to have regular evening meals together. Also, what are your habits and your spouses? Being a good model speaks louder than words.

We'll post a link in a minute...Hope that helps.

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Huntington, W.V.: For the Empty Nest Mom, lots of groups provide meals for members after surgery, childbirth, a death in the family--any time it's hard to face fixing food. If you love to cook, put the word out that you want to participate. You will find you help yourself more than you help the recipient.

Sally Squires: That's a great suggestion. Thanks Huntington!

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Alexandria, Va.: Ugh. Reading that someone else broke down and ate a Snickers (above) now has me obsessing about Snickers and how much I want one. How do I get chocolate cravings out of my head?!

Sally Squires: Stand up. Take a walk. Can't leave your office? Climb a flight or two of stairs. Drink a hot cup of tea. And if you can fit in a small piece of chocolate based on your calories for today and your activity, then indulge. If not, get some fruit, a piece of gum. You get the idea...

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washingtonpost.com: Downsizing: For Now, It's Up To Families to Slow Kids' Gain (Post, Sept. 19)

Sally Squires: Here's the link for the column that includes healthy family recipes.

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washingtonpost.com: FitDay

Sally Squires: A number of LPCers have mentioned FitDay today. So here's the link.

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washingtonpost.com: Weight Awareness

Sally Squires: And here's the link for the Weight Awareness site also mentioned in this chat. Thanks again to Paul Williams, our producer for providing all these.

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Louisville, Ky.: I have made the black bean soup from Real Simple that's referenced in today's e-mail. It's outstanding -- you won't believe how easy it is!

Question here also -- I've found the Wallaby yogurt at Whole Foods and it's delicious. It's fat free and about 140 calories. Seems like it may be high in sugars. Is it worth eating?

Sally Squires: Yogurt is naturally high in sugars. That Wallaby variety may have added fruit and added sugar too. So again, how does it fit with what else you're eating -- and how many calories you are burning? That's the question.

A low-fat substitution: Total yogurt by Fage. Just 80 calories per cup for the nonfat variety. And it really is good, as I'm sure Wallaby is. But this way, you can add the fruit -- or even a little honey -- as you see fit.

Thanks for the feedback on the black bean soup recipe!

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Vermont: I drove down with my three kids to visit family and friends in Baltimore and Ellicott City over the weekend. I just wanted to share my road trip nutrition secret.

On the way down, we packed lunch and snacks from home.

On the way back, we stopped at a supermarket just off the highway rather than a fast food outlet. (I have a GPS unit that tells me what stores are available at each exit on the interstate highway system, but you can also just look as you approach an exit.) We bought a loaf of French bread, a package of sliced cheese, grapes, raspberries, individual yogurts, a container of hummus and a box of wheat crackers. Total cost was $13.35 (of which $3 was the box of raspberries). All these things are easy to eat in the car (the yogurt was for the kids, not me as the driver), relatively good for you and very tasty. Yes, it took longer to select these things than to place an order at a counter, but walking around the store enabled us to stretch our legs.

Sally Squires: What a great account! You got healthy, great tasting food -- and likely saved a fair amount of change. Plus you got that exercise from walking a little. Thanks for the tips. Happy travels!

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Baltimore: Food find at Whole Foods: WF brand organic, refried black beans with roasted jalapenos are creamy, almost like pudding. Eighty calories per serving (240 for the entire can). True confession -- I haven't dared to admit this to anyone (but here I go): inspired by your brownie recipe, I tried these with some cocoa powder, cinnamon and Splenda mixed in ... and I think it's pretty tasty. Yes, even with jalapenos. (No connection to Whole Foods, or to their bean supplier, but I'm now crazy about beans.)

Sally Squires: Your secret is safe with us! I think those black bean brownies are awesome, although they do take people aback ... And they do also come originally from a Lean Plate Club Web chat just like this one!

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Louisville, Ky.: For a chocolate craving, try Yoplait Whips. They have chocolate flavors and it does the trick for me. So do Skinny Cow Ice Cream sandwiches.

Sally Squires: Those Skinny Cows are great. (I miss the original fudge bars, however, since they changed the recipe a bit.) And have seen those commercials for the Whips. Thanks for the review. Good to know!

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Washington, D.C.: For lunches last week I combined a box of Trader Joe's butternut squash soup with a can of no-salt back beans and a can of Ro-tel. Quick, pretty healthy and pretty tasty. Does anyone else use TJ's soups as bases, what are some other good add-ins?

Sally Squires: We add black beans and/or low-fat chicken sausage to the tomato and red pepper soup from Trader Joe's. It's delicious. I've also added cannelloni beans to the same as well as spices including tarragon, etc. "Doctoring" soups and stews is a great way to have a quick meal.

Thanks for weighing in.

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Carbondale, Ill.: RE: "What are your favorite sites for nutrition and physical activity info?"

I like to use FitDay.com in conjunction with DietFacts.com. FitDay allows me to monitor my diet and exercise, while DietFacts has oodles of nutritional info.

Sally Squires: FitDay.com is clearly a favorite today. That's one more kudo for that site. Thanks much!

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Chicago: My favorite site is Hungry-girl.com. It is awesome!

Sally Squires: Another vote for Hungry-girl.com Thanks.

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Berkeley, Calif.: Hi Sally

I have been following your chat and challenges for the last year. During last year's holiday challenge, I gained 10 pounds but have managed to not gain any more this year by taking many of the suggestions from your columns and helpful chat (exercise, yogurt, etc).

I am an insulin dependent diabetic and recently I am calculating my doses based on counting carbohydrates. What is a good Web site for calculating the amount of carbohydrate in food?

Sally Squires: Both Nutridiary.com and Nutritiondata.com will calculate carbs for you. I suspect that SparkPeople.com will too. And of course, there's FitDay.com. Hope that helps.

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Southern Maryland: I read an article that stated that Amish/Mennonite men walked 18,000-plus steps per day and Amish/Mennonite women walked 15,000-plus steps per day. Do you know anything about this report?

Sally Squires: Yes. This study was done at the University of Tenn. in Knoxville in 2004. The scientists studied an "Old Order Amish," which gives a good idea of how we have engineered activity out of our lives. Men averaged 18,000 plus steps per day. Women, 14,000 plus steps. We'll post a link in a minute.

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Washington, D.C.: I'm a female in my 20s and my friends and I often go out to bars or clubs on the weekends. I try not to overindulge, but I'm still worried about the effect these empty calories are having on my waistline. I was wondering, what drinks are the best/worst in terms of calories?

Sally Squires: Irish Coffee and a Bloody Mary are two pretty good choices. So are wine spritzers. Best if you make them for yourself. Order a glass of club soda and a glass of wine. Stretch that wine through a couple of glasses of Club soda and you'll minimize calories. It's also better if you only drink while eating food. Helps slow absorption. Of course, it's a balance, since it can also add calories...Hope that helps.

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washingtonpost.com: PubMed

Sally Squires: Here's the Amish study.

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Sally Squires: We're out of time, but thanks to all for a very lively and wide-ranging chat. Thanks as well for all the wonderful tips today. Winners are San Diego (who lost 75 pounds), Arlington (the student who lost 100 pounds), Huntington, W. Va. ; the newly empty nester and the LPCers who chimed in to help her. Please e-mail me at leanplateclub@washpost.com. Please put winner in the subject line. And it will speed the process if you will also please write your name and address in the message in a "label" format.

Finally, we're seeking people to follow during this year's Holiday Challenge. So if you're interested in learning more, please e-mail me at the same address. Or call me at 1-800-627-1150, ext. 45018.

Until next week: eat smart and move more with the Lean Plate Club. We help you reach a healthier weight, one meal at a time. Thanks to all!

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