Talk About Nutrition and Health
Sally Squires
Washington Post Health and Nutrition Writer
Tuesday, November 28, 2006
1:00 PM
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:
A transcript follows.
____________________
Sally Squires: Welcome to the Lean Plate Club! Hope you all had a great Thanksgiving. How'd you do on the Holiday Challenge? That's one of the topics up for discussion today.
I hope that you've all seen the latest VLOGs from Diane Standiford and Melanie Miller. These Lean Plate Club members are tracking their progress by video camera and sending us weekly updates. We hope to add a third voice soon. So as they say in broadcast, stay tuned.
Speaking of broadcast, welcome to the viewers of KSAT television in San Antonio and WKMG in Orlando. These Post-Newsweek owned stations are participating in the Holiday Challenge this year along with readers of Woman's Day magazine. We are delighted to have them all. And if you happen to live in Orlando and would be willing to be featured in an upcoming segment as you take the Holiday Challenge, please let me know at leanplateclub@washpost.com.
The LPC e-mail newsletter should be in your electronic inboxes right now. In this week's issue you'll find lots of links to birding, to the Jingle Bell walks and to some great tasting recipes that are filled with veggies and fiber -- just the combination to help you meet your goals.
If you'd like to subscribe to this free service, you can do that at leanplateclub.com.
Prizes will be a surprise since I'm doing this remotely from the Washingtonpost.com offices today. But as always, we're looking for tips, help and advice to other Lean Plate Club members and of course food finds.
Mine is a Clif Bar: A Dark Chocolate and Walnut Nectar bar that has just 160 calories, 6 grams of fiber and counts as two servings of fruit. Did I mention that it's also delicious? It is. (And I have no connection with the company.)
Now on to the chat!
_______________________
Arlington, Va.: Hi Sally! I love the sensible approach of the Holiday Challenge and am happily participating. To add more fiber into my day, I'm eating old-fashioned oats for breakfast. The instant stuff is okay, but you get more bang for your calorie if you eat the old-fashioned kind -- plus it tastes better! Since I eat breakfast at work, the night before I cook up a few servings, add some raisins and chopped walnuts, then portion it out into Tupperware. At work, I just add a little bit of water and microwave - almost as good as fresh! Silver Palate makes a very hardy variety.
I've also discovered Hodgson Mill bulger with soy. One serving has just over 100 calories but 10 grams of protein and 3 grams of fiber - plus it is nice and nutty tasting. It's a fun alternative to oatmeal, or sometimes I combine them together.
Sally Squires: Hey Arlington: That oatmeal is a great choice. This morning on WTWP radio, morning host Mike Moss and I discussed the merits of steel cut oatmeal versus rolled oats. That reminds me of another food find: frozen cooked steel cut oatmeal in the freezer section of Trader Joe's. But you could also do what many LPCers do, which is to make the oatmeal ahead of time in your slow cooker and then freeze individual portions for later use.
By the way, that bulgur wheat is another great source of fiber as you have already discovered. If you want more good sources, check out the Whole Grains Food Council. We'll post a link in a minute. Continued success on the Holiday Challenge, Arlington!
_______________________
Dallas: While dieting this year, fiber has become one of my best friends, and one of my secrets is visiting my neighborhood smoothie shop and adding a shot of fiber -- roughly eight grams -- into whatever fruit concoction I choose (which is usually already loaded with fiber). Is this just as helpful as eating the fiber that's naturally in food?
Sally Squires: There's a lot of debate about the merits of added fiber versus naturally occurring fiber. With the added fiber, you may not be getting all the elements of fiber. But you're still adding some fiber so that's likely a good thing and better than not getting enough fiber. By the way, yesterday, I received some smoothies that are shelf stable in soft packages. They too have added fiber. So I guess this is a bit of trend. Haven't tried those smoothies yet. Will let you know next week how they taste.
_______________________
Fiber=gas!: Hi Sally -- as a vegetarian, I find that I easily meet and usually exceed the daily fiber recommendations. My problem is, I'm still usually pretty hungry throughout the day, and when I try to eat more fiber to keep me feeling fuller, it usually gives me really BAD gas (sorry, gross I know!). Do you have any recommendations on a filling but not too fiber-y breakfast? Thanks!
Sally Squires: Oatmeal might be a little easier on your digestive tract. How does fruit affect you? That could be another option. A cup of most berries, for example, has about 8 grams of fiber. And you don't have to buy these fresh. Frozen -- and unsweetened -- can be a great bargain.
There's also Bean-O. It can help with fiber from all kinds of sources, not just beans! Hope that helps.
_______________________
washingtonpost.com:
Sally Squires: Here's the Whole Grains Council site. They are working with industry to produce whole grain stamps that makes it easier to spot whole grain foods in the grocery.
_______________________
Shawnee, Kan.: How do canned fruits and veggies fare against fresh and frozen? I am afraid of pesticides with fresh fruits and veggies.
Sally Squires: Canned, fresh, frozen and dried are nutritionally interchangeable for all intents and purposes, Shawnee. But if pesticides are a worry, then you may want to reach for organically grown produce whether fresh, canned, frozen or dried. You'll likely still be getting pesticides otherwise. Or grow your own, if that's an option, which it isn't for many. Thanks for weighing in.
_______________________
Fiber Source: Love your chats!
I have found barley to be a great fiber source. In India it is an essential part of a pregnant woman's diet. They use it to avoid water retention.
My favorite version barley is cooked like risotto.
Sally Squires: That barley is a wonderful whole grain and is often overlooked in the U.S. As for that risotto, I did an essay on Thanksgiving for NPR that was teamed with a wonderful piece on kids making pumpkin risotto at a school in Portland. It really sounded good. Of course, it can be high in calories so if you're trying to maintain your weight, you want to have a small portion--or choose a healthier recipe. But the thought is making me hungry! Thanks for weighing in.
_______________________
Arlington, Va.: Hey Sally, here's a fiber tip:
A quarter-cup of lentils (uncooked volume) gives you 62 percent of the RDA for fiber. That's pretty impressive and makes it easy to get in a lot of fiber at once.
Sally Squires: It sure does. And those lentils cook faster than regular beans as do split peas -- another great source of fiber. Thanks!
_______________________
Falls Church, Va.: Hi there -- I find that adding ground flax seed to my morning oatmeal is a good way to get both more fiber and more Omega-3s. I like the taste of the flax seed, too, and often add it to salad or sprinkle it on vegetables.
Sally Squires: It is indeed a great strategy. Plus, it gives added flavor and a little crunch, don't you think? Thanks, Falls Church.
_______________________
Chicago: You recommend oatmeal but not oatmeal made with steel-cut oats, which are superior because they are whole grain groats (the inner portion of the oat kernel) which have been cut into only two or three pieces. How are they different from rolled oats? Rolled oats are flake oats that have been steamed, rolled, re-steamed and toasted. Due to all of this additional processing they have lost some of their natural taste, goodness and texture.
Steel-cut oats are inherently full of nutritional value and are high in B-Vitamins, calcium, protein and fiber while low in salt and unsaturated fat. One cup of steel-cut oatmeal contains more fiber than a bran muffin and twice as much fiber as Cream of Wheat.
All oats grown for and used by McCann's and Bob's are also free from genetically modified organisms.
Please consider recommending steel cut oats.
Sally Squires: Actually, all types of oatmeal are considered whole grains, but I know what you are saying. Those steel cut oats do take longer to cook, however, but they're certainly delicious. You just need to figure the added time -- another reason to make a big batch and freeze some of it individual portions. Thanks for weighing in Chicago.
_______________________
McLean, Va.: For fiber, nothing beats the Gnu bar. They have 12 grams of fiber(!) and come in four flavors -- raisin and cinnamon, cranberry-orange, banana-walnut and chocolate (haven't tried that one yet). I eat one in the car on my way to work every morning. They're low fat, low cal, and VERY filling whole-grain bars. Sold at Balducci's or order online at gnufoods.com. (I have no connection to the company -- just got sick of eating Metamucil.)
Sally Squires: Thanks McLean. That's a new bar to try. I also really enjoy Larabars, although they have just a fraction of that Gnu bar.
_______________________
Good vs. Bad: Is white rice "bad" for you a la white bread? Also, I know oatmeal is supposedly good for you, but as I have begun eating it for breakfast I feel like I am starting to gain weight.
I feel like we talk about a lot of foods that are "good" for you on this discussion (because they aren't processed or fast foods), but if I am trying to lose 15 pounds, what are some foods that are "good for you," but should be avoided because they are highly caloric? Potatoes come to mind as a good example.
Many thanks Sally! I appreciate your support and the chatters.
Sally Squires: There's nothing wrong with white rice, although it's gotten a bad rap in recent years. It's widely eaten throughout the world. You'll get more fiber, complex carbohydrates (which don't raise blood sugar as much as simpler carbs) and more flavor (at least to my palate) from brown rice. But don't worry too much about the glycemic index of white rice -- that's how much eating it raises your blood sugar afterwards.
Here's why: when's the last time you ate a meal of just white rice? I'm betting it was like, never. So when you put chicken or broccoli or tofu or anything else with that white rice, you change its glycemic index.
What foods should you focus on if you want to lose weight?
Start with plenty of fruit and vegetables. They're low in calories, high in fiber and complex carbs. You can really load up on them, provided that they're not deep fat fried or laden with added other fats or sugar.
Add some whole grains. How many? Try about three servings per day.
Lean protein is also good. You likely need about 4 to 6 ounces daily.
And low-fat dairy products would be another good option. String cheese -- about 60 calories if you get the low fat variety -- is a great snack with a piece of fruit.
Drink plenty of water with your meals. The sodium in food will help you absorb that water and feel full. Other good options: soups, salads, stews. In short, anything with lots of water and flavor.
Hope that helps. Good luck and let us know how you do.
_______________________
Across from the Zoo in Woodley Park, D.C.: More fiber -- I discovered Red River Cereal this weekend in Buffalo. It is a Canadian product. It has 150 calories, 2.5 g fat, 6 g fiber, 28 g carbohydrates and 6 g protein. It is a whole grain, hot cereal that you cook on the stove or microwave and it has cracked wheat, rye and flax in it. It's a good change from the oatmeal that I usually eat in the morning.
Thanks for these chats, I've learned a lot!
Sally Squires: Sounds like a great food find! Thanks
_______________________
Arlington, Va.: Just wanted to say thanks. I really used a lot of strategies from this chat during Thanksgiving. My mom came up and she usually causes me to stress eat and also is a brownie pusher. Thanks to the support here, I actually lost 1.5 pounds during her six-day visit!
Thank you so much!
Sally Squires: Way to go Arlington! That will put you in good stead for the upcoming weeks of the Holiday Challenge.
_______________________
Washington, D.C.: Kashi Go Lean Chocolate Turtle Roll is a great snack if you have a while between meals -- 190 calories, 6 g fiber, 12 g protein. The peanut butter one is awesome, too!
Sally Squires: Sounds really good. We're getting a good list of food finds on this chat. They'll come in handy in the weeks ahead. Maybe we should do a list. Thanks much.
_______________________
Reston, Va.: Dear Sally,
I have found eating a high-fiber cereal to be the best way to keep my weight down and have a satisfying breakfast. I am 57 years old and still weigh exactly what I weighed in high school. Several years ago a neighbor shared the following recipe with me for a delicious and interesting cereal.
2 cups Grape Nuts nuggets
2 cups plain old fashioned oatmeal
1/4 cup raw wheat germ
1/4 flax seed
1/2 raw chopped almonds
Over the years I have added more fiber to this recipe by including:
2 cups Go Lean cereal
2 cups Bran Buds
Also, I always add 1/4 -1/2 cup fresh fruit based on what is in season. This time of year it is some banana and raisins.
Even my 25-year-old son likes this cereal.
While I have never had a weight problem, I do enjoy reading your weekly articles because I usually learn something new.
Thanks.
Sally Squires: Here's a great example of how you can take a variety of good foods, combine them and make an even better product. For those who can't stomach single high-fiber foods, this sounds like a great option. Thanks very much for sharing the recipe, Reston -- and for maintaining your weight all these years. You're quite an inspiration!
_______________________
Arlington, Va.: Hi, Sally
I couldn't agree more with today's LPC column. I've lost more than 60 pounds this year following the Weight Watchers plan, and one of the biggest changes I have made involves adding more fiber to my diet. In addition to the added fiber I get from eating more fresh fruits and vegetables, I have also revamped the bread and pasta selection at my house. Some of my favorites (I'm not affiliated with any of these companies, of course) are Barilla plus pasta (which managed to fool my family members who didn't even notice the switch), Vita-muffins (especially the chocolate ones...yum), Thomas multi-grain light English muffins (great with a little smear of pumpkin butter and some pomegranate seeds on top), frozen naan from Trader Joe's (makes a great quick pizza with 3 grams of fiber in the "crust"), Quaker weight-control oatmeal (6 grams of fiber per bowl and the maple is my favorite), Fiber One cereal (to eat in my morning yogurt), Kashi Tasty Little Crackers (2 grams of fiber in 15 crackers), South Beach 100 calorie pack whole-grain crackers, and beans of all varieties. Hummus is awesome and beans added to soups always make them more filling.
These are a few of my favorites. I hope to get more ideas from today's chat. I'm always looking for new things to try.
Sally Squires: Sixty pounds! Fantastic, Arlington. So are all these great food finds. We do, indeed, have quite a list going today. Thanks for weighing in.
_______________________
Washington, D.C.: Hi Sally - love your chats! And I love fiber, so I was surprised to see you left Kashi's Good Friends cereal off your list. I eat a serving of this, frozen blueberries and skim milk every morning for breakfast. It packs the most fiber (12g) and protein (5 g) of all the cereals I've tried and is delicious!! It is also very affordable (one of the cheaper cereals at Whole Foods) so I highly recommend it to everyone!
Sally Squires: Kashi has some wonderful products. That list wasn't meant to be comprehensive. It was just a start. So thanks very much for adding to it. Other favorites out there?
_______________________
Calorie buster: Instead of drinking a glass of wine I mix mine half and half with seltzer water. You can drink the same amount for half the calories (not to mention half the alcohol). Works great with all but the heavier reds.
Sally Squires: You sure can! That's a great way to sip, savor and stretch alcohol. Another: serve wine in a small one ounce aperitif glass. You get five small glasses, and can slowly imbibe, for the same 5-ounce glass of wine. Thanks!
_______________________
Arlington, Va.: Post-Thanksgiving THANK YOU: I am the vegetarian who was looking for a dish to bring to Thanksgiving last week. One of the chatters suggested Three Sisters Stew. It was a HUGE hit even with the turkey eaters, and I am planning to make it again...over and over! It is healthy, low-calorie, and -- dum da DUM -- full of fiber from the beans and veggies. I thought I'd post the recipe for readers who missed last week's chat or might like to see it again -- with full credit going to the original chatter who suggested it to me, and Sally for hosting the chat! This recipe is adapted from Nava Atlas's vegetarian cookbook and available at and is a terrific late fall/early winter stew!
INGREDIENTS
1 small sugar pumpkin or 1 large butternut
or carnival squash (about 2 pounds)
1 tablespoon olive oil
1 medium onion, chopped
2 cloves garlic, minced
1/2 medium green or red bell pepper,
cut into short, narrow strips
14- to 16-ounce can diced tomatoes, with liquid
2 cups cooked pinto beans (about 3/4 cup raw),
or 16-ounce can, drained and rinsed
2 cups corn kernels (from 2 large or 3 medium ears)
1 cup homemade or canned vegetable stock, or water
1 or 2 small fresh hot chilies, seeded and minced, or
4-ounce can chopped mild green chilies
1 teaspoon each: ground cumin, dried oregano
Salt and freshly ground black pepper
3 to 4 tablespoons minced fresh cilantro
6 servings
Preheat the oven to 400 degrees.
Halve the pumpkin or squash and scoop out the seeds and fibers. Place cut side up in a shallow baking dishes and cover tightly with foil. Bake for 40 to 50 minutes, or until just done but still firm. When cool enough to handle, scoop out the pulp, and cut into large dice. Set aside until needed.
Heat the oil in a soup pot. Add the onion and saute over medium-low heat until translucent. Add the garlic and continue to saute until the onion is golden.
Add the pumpkin or squash dice and all the remaining ingredients except the last 2 and bring to a simmer. Simmer gently, covered, until all the vegetables are tender, about 20 to 25 minutes. Season to taste with salt and pepper.
If time allows, let the stew stand for 1 to 2 hours before serving, then heat through as needed. Just before serving, stir in the cilantro. The stew should be thick and very moist but not soupy; add additional stock or water if needed. Serve in shallow bowls.
Sally Squires: That's great news, Arlington! So glad it all worked out. Just imagine what a force we could be in gradually shifting the way that people eat. I feel momentum building here, don't you! Charge! And here's to smart eating! Thanks for updating us and thanks to the LPCer who suggested the recipe last week.
_______________________
Washington, D.C.: Hi. I hope somebody can help...I need some good yoga DVDs for my mom who is 61 and has done some "old lady yoga" (that's what she calls it) and my best friend who is 26 but has never done yoga.
Sally Squires: Yoga Journal does a good series of yoga tapes. I have a friend who is a yoga instructor and she recommends a yoga tape by the former actress Ali McGraw. You might also check out Collage Video. We'll post a link in a minute thanks to our producer Paul Williams. There you can search all kinds of exercise DVDs and videos and watch a clip. Collage also has certified exercise instructors rate each tape or DVD.
Other yoga favorites out there?
_______________________
washingtonpost.com:
Sally Squires: Here you go!
_______________________
Washington, D.C.: My favorite low-cal high fiber find are these amazing tortillas made by La Tortilla Factory. The large size ones have 14 grams of fiber (!!) and only 80 calories (!!!), and they taste really good. You can sometimes find them in health food stores, but I just buy them through the La Tortilla Factory Web site.
Sally Squires: Sounds like a high-fiber wonder. (And please assure as that you have no connection to the company, as I'm certain you don't, right?)
_______________________
Washington, D.C.: I'll second that oatmeal -- today I used an instant packet from Kashi and jazzed it up with skim milk, instead of water, some walnuts and half a banana. It was delicious, hot and filling!
Sally Squires: Let's hear it for oatmeal in all varieties. It's a great late afternoon snack too. And there are some Lean Plate Club members who say that adding a teaspoon or two of peanut butter is another great way to flavor it. I've been adding some dried fruit lately: dates, or a mixture of dried unsweetened cherries, cranberries, blueberries and apricots. By the way, just 1/2 cup of dried fruit counts as 1 cup of other fruit.
_______________________
Oxon Hill, Md.: Here's a tip! I'm amazed how low calorie and filling Honey Comb cereal is. For only 200 calories, you can have a huge 2 1/2 cup serving. For 240 calories, you can have three full cups. That's almost a small punch bowl! It's a great filling and nutritious alternative to popcorn at night.
Sally Squires: Sounds good, but I just checked the Kraft Web site, makers of Honey Comb cereal, and it doesn't appear to be a 100 percent whole grains based on the Nutrition Facts Label, although it certainly has some. Thanks for weighing in.
_______________________
Ballston: What stores sell Larabars? I'd love to try them.
Sally Squires: You can find them at Trader Joe's, at Whole Foods and in the natural foods section of many chain grocery stores. I've also found them at small markets. And a colleague just told me this morning that she has found them at Costco. Hope that helps.
_______________________
St. Paul, Minn.: Ack! I found out at Thanksgiving that my brother had given up all protein, including milk, to lose weight. He said that after four days your body begins to burn fat if there isn't any protein. My response was that your body will use its own muscle for fuel if need be because if fat provided all the energy our bodies needed, we could have an all-butter diet. He was unimpressed (perhaps he could tell that I made that up) but I am concerned. Am I wrong to be concerned?
Sally Squires: Yes, sounds like a fad diet. And I wonder if you brother has confused the Atkins approach -- which gets rid of most carbs -- for whatever diet he is now following. Protein is an essential nutrient. Nearly all of us in developed countries get more than enough, so your brother is probably fine in the short run, but if he continues with this approach for the long-term, might get into some health problems. Plus, giving up all protein is not a long-term weight loss solution, unless you like developing diseases such as kwashiokor and marasmus.
_______________________
Arlington, Va.: Several weeks ago I wrote you for ideas on meals to feed my recently diagnosed diabetic husband, who doesn't like fish or legumes. I just want to thank you for your suggestion to purchase the book by Arkansas Gov. Mike Huckabee, "Quit Digging your Grave with a Knife and Fork." I showed him the text of your response to my question and he was so touched! He keeps the book by his bedside and although I honestly can't say I've actually seen him read it, he's looked through it and talked about it to his cousins and family members over Thanksgiving. In the mean time, I've started working out with a personal trainer and I'm trying to "lead by example." He weighed himself yesterday morning and proudly announced he hadn't gained any weight over Thanksgiving (wish I could say the same!) He seems to be moving in the right direction, however indirectly and slowly. Thank you so very, very, very much!
Sally Squires: You're very, very, very welcome. Small steps can lead up to big rewards. I'm so glad you -- and your husband -- enjoyed the book. It's quite inspiring. Hope you'll keep us apprised of your progress. And please congratulate your husband for all of us. We're cheering for you both!
_______________________
Watertown, Mass.: For my fiber-phobic husband, I've discovered white whole wheat -- in packaged goods (a number of brands are making white whole wheat bread) as well as for my own baking.
Sally Squires: This is a great food find. Mike Moss, host of the Morning Show on WTWP mentioned it this morning when I was on. And by the way, for those of you outside the D.C. region, you can listen to WTWP on our Web site.
This whole grain white wheat flour is made from Winter White Wheat. A number of products now feature it. And you can also buy King Arthur Whole Wheat White Flour. In fact, sounds like you may already do that! Thanks for weighing in.
_______________________
Austin, Tex.: You've said that canned, frozen, and dried fruit have the same nutritional value as fresh fruit, but what about added sugar and preservatives, especially in the canned fruit that always seems to be in syrup?
Sally Squires: You're right, Austin. I should have been more explicit. Best bets are canned, frozen and dried without added sugar or other ingredients. Thanks for adding that. You can, however, get a number of canned fruit (and juice) without any added sugar. One of my favorites: unsweetened cranberry juice. Great for smoothies!
_______________________
Gaithersburg, Md.: I'm so glad Arlington loved the Three Sisters Stew as much as my family does. I just finished the last of my leftovers for lunch...high fiber!
Another good high fiber, super-quick meal: a can of rinsed black beans, a container of the fresh salsa from Trader Joe's, a cup or two of thawed frozen corn, and some roasted red pepper salad dressing. I eat this as is or rolled into a tortilla.
Sally Squires: Sounds great, Gaithersburg! And you remind me of something that Melanie Miller made. She's one of the LPCers that is doing a video blog during this Holiday Challenge. Check out a dinner that she makes on our Web site. It will likely be posted tomorrow. Also, I stumbled on a great concoction this weekend: spaghetti squash topped with sauteed tomatoes, spinach, cilantro, garlic and a few olives. It was surprisingly good--and quite filling. Didn't miss regular pasta at all. Thanks again Gaithersburg.
_______________________
Steel Cut Oatmeal: I like mine cooked with skim milk and then I add frozen, unsweetened raspberries. Its like eating warm raspberry ice cream, its so rich, you don't know you're being healthy.
Sally Squires: Aren't those unsweetened raspberries delicious? I add them to Total nonfat yogurt and top with a few slivered almonds. Yum! Also they're great in smoothies. Thanks for weighing in.
_______________________
San Diego, Calif.: How do you cook oatmeal in a slow cooker? I'd love to do that, since I'm a confirmed cooker/freezer!
Sally Squires: I'm winging it here, San Diego. But let me try. As I recall, you simply put the oatmeal, milk (or water) in a slow cooker. (Use proportions according to the package.) Turn on and cook for 8 hours. So it could be ready for you when you wake up. You'll inspire me to try this tonight and report back next week. But as I recall this is what other LPCers have noted in previous chats.
_______________________
Back Troubles, U.S.A.: I threw out my back over the Thanksgiving holiday and I am not pleased to unable to exercise after several days of eating family favorites. Not to mention, I am so depressed by not being able to walk (or to do the personal training sessions I bought myself as a holiday treat to keep me on course during December). Any ideas on how to keep from binge eating until I can move again?
Sally Squires: So sorry to hear about your back! Check with your doctor to see if you could get some help from a physical therapist. During a back bout of my own a few years ago, seeing a physical therapist seemed to really helped speed my recovery. He taught me ways to move while my back hurt and how not to injure it more.
Can you swim? That might be one way to get some gentle activity. But check with your doctor before doing this or any other physical activity.
As for comfort foods: you want to think high volume, low-cal options. So hot chocolate made with skim milk, unsweetened cocoa and just a touch of sugar (or more of a sugar substitute) could be one option. Tea with a dab of honey is another great comfort food. So is soup.
Meringues, hard candy and sugarless gum could help with your sweet tooth. Keep your hands as busy as possible. So you might start your holiday cards early. Or get working on that scrapbook you've been putting off. Or may take up knitting, needle work. You get the idea.
Good luck and sure wish you a speedy recovery. Let us know how it goes.
_______________________
Oatmeal, D.C.: Hi Sally, loooove your chats. One quick question: I eat oatmeal with flax seeds and cereals almost everyday for breakfast. What other grain would you use that has more or less the same (quick) cooking time as oatmeal? I saw a bunch of different grains at a local supermarket sold by the bulk but have no idea which ones would go well with oatmeal or are appropriate for breakfast. Thanks!!!
Sally Squires: You experiment with whole wheat bulgur, brown rice (yes add a little milk, cinnamon, raisins and some brown sugar and you've got another whole grain breakfast.) Even whole grain couscous might be something you would enjoy.
For inspiration, there are a number of recipes at the Whole Grains Council site included above. Enjoy!
_______________________
Silver Spring, Md.: Re: oatmeal. I, too, love oatmeal. In fact, last week my husband and I had the BEST oatmeal we've ever eaten. It was a recipe for "baked oatmeal" from Cooking Light. I highly recommend it! Here's the link.
Sally Squires: Thanks very much Silver Spring.
_______________________
New Canaan, Conn.: Hello, Sally! Thanks for your column on adding fiber. I love whole-grain cereal, but just want to point out that a whole cup is a heckuva lot of cereal, and I imagine most people would be satisfied with less. Here's Old Faithful, the breakfast I've been eating for about 15 years: 1 cup of plain, fat-free yogurt, 1/4 cup of Grape-nuts, 1/4 cup of Meusli. The Grape-Nuts give crunchiness and heft, Meusli gives the, well, taste. (My current fave is Bob's Red Mill Meusli, but Familia Meusli is very good, too.) Total fiber is 10 grams, plus 17.5 grams of protein. Calorie total is 320; now that may give some people pause, but as you observe, those are very healthy calories, plus if they wipe out the craving for that 500 calorie muffin (which they do), it's worth it. My weight holds steady year after year. Cheers!
Sally Squires: You're right, the serving size will vary by product. But it sounds like you've developed a great breakfast, New Canaan. Grape Nuts are a wonderful cereal, but they're not technically a whole grain. And those 320 calories are a great way to start the morning. (As a check, divide your total calories by three, if you eat three meals a day. Your breakfast is well within healthy ranges and actually could leave you room for an afternoon snack!)
_______________________
Silver Spring, Md.: Sally -- good column about high fiber. One source I read suggests that if a food says "whole grain product" and doesn't contain 3-5 grams of fiber that you should pass on it. It seems like everything has "whole grain" emblazoned upon it, but you can't count on that to provide you with fiber.
My tip is if you get too much gas from high-fiber cereals, try microwaving them. The flakes absorb water better hot and it helps me.
Question: I've read that bran reduces the uptake of calcium. Should I be using water instead of skim milk on my high-fiber cereal? Then drink the milk a couple of hours later as a snack?
Sally Squires: There may be a little interaction, Silver Spring, but not that much to worry about. So unless you really love water on your brain, pour on that skim or low fat milk!
_______________________
Fort Myers, Fla.: A comment, more than a question. You should consider having your book available as an e-book. I know I would purchase it.
Sally Squires: Have to talk to my publisher about that one Fort Myers. It's an interesting idea! Thanks!
_______________________
Arlington, Va.: I enjoy working out and do so every day -- sometimes twice a day (a.m./p.m.)and I eat three-four small meals each day as well. But, I don't see the pounds dropping any quicker. Why?
Sally Squires: How hard are you working out, Arlington? Those workouts are wonderful, but they often don't burn as many calories as you may think. (Figure about 150 calories for walking a mile at a brisk pace, for example.) Weight training burns very few calories during the workout, but can keep metabolism revved for 24 hours.
Also, how many calories are you eating in those four meals? And could you be eating too few calories, so that your body thinks that it is starving? All things to consider. Finally, weight doesn't go on overnight and it doesn't come off that way either. (Sadly!) So how long have you been doing this fine, new regimen? Figure that a healthy weight loss rate is about half a pound to two pounds per week.
Hope that helps. Keep up your great work. Hang in there. And please update us!
_______________________
Van Ness, D.C.: Hi Sally,
I am trying to start my New Year's resolution -- to eat better, work out more -- a little early. I have a gym in my apartment building but would like to take some classes, maybe Pilates, so my workout routine doesn't get dull. Can you recommend any Metro accessible places where you can take classes for a reasonable price without having to buy a gym membership! And any new, interesting classes you'd recommend for beginners? Thanks so much!!
Sally Squires: There are several local YMCAs and YWCAs that offer sliding scale memberships. You might try sampling memberships at various gyms. There's a Gold Gym directly across the street from you at Van Ness. Also the Jewish Community Center just a little west of Dupont Circle on 16th Street has some good options. And you might try the Akido and Yoga classes at Woodley Park. They're right on the Metro. Those are just a few possibilities.
_______________________
Green Bay, Wis.: I sprinkle FiberOne to almost all of my food. I keep a bottle of it at home and in my desk drawer at work so that I don't have an excuse to not get in enough fiber every day.
Sally Squires: Great strategy! Thanks Green Bay.
_______________________
Atlanta: I've been eating Quaker's high-fiber (6 g) Weight Control oatmeal for lunch all year. It's filling and the cinnamon one is not too too sweet. (Still quite sweet, but better than the icky maple syrup option.)
And for breakfast I've been eating their "Oatmeal on the Go," also high in fiber (5 g).
I don't work for Quaker. I just bought into their marketing and it's been working for me (20 pounds off since Jan. 1).
Sally Squires: Way to go on those 20 pounds, Atlanta. That's fantastic!
_______________________
Sally Squires: Thanks to all for a great chat. We are out of time. But look for additional questions posted to this chat in next week's LPC e-mail newsletter and possibly in our Health section.
Winners today are:
McLean for the GNU bar. Reston. Arlington who lost 60 pounds and the Calorie Buster. Please e-mail me with your name and address to leanplateclub@washpost.com. And please put winner in the subject line.
Look for updates during the Holiday Challenge on our home-page. Check out the new Vlogs and recipes. And don't forget that if you'd like additional inspiration there are phone text messages available. Look for LPC updates in Orlando at WKMG TV and in San Antonio at KSAT and the local newspapers from coast to coast that subscribe to the Lean Plate Club. (If you'd like to see this feature in your local paper, e-mail me at leanplateclub@washpost.com.)
And of course, good luck to all as you continue the Holiday Challenge! Remember: eat smart and move more!
Cheers to all!
_______________________
Editor's Note: washingtonpost.com moderators retain editorial control over Live Online discussions and choose the most relevant questions for guests and hosts; guests and hosts can decline to answer questions. washingtonpost.com is not responsible for any content posted by third parties.
View all comments that have been posted about this article.