Lean Plate Club

Talk About Nutrition and Health

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!

The e-mail newsletters should be hitting your in-boxes right now. In it, find some great links to help fresh your workouts for 2007. Also links to plenty of healthy recipes as well as nutrition news. If you'd like to subscribe to this free service, you're just a click away at www.leanplateclub.com.

And speaking of subscribing, if any of you would like to read the Lean Plate Club in your hometown newspaper or on its Web site, please let me know. We're already in newspapers coast to coast, from the Boston Herald to the Los Angeles Times. But we always love adding members. Just zip me an e-mail to leanplateclub@washpost.com.

A quick question: Are you a stress eater? If so, I'd love to interview you for an upcoming LPC column. You know the deal: just send me an e-mail.

And don't miss the successful losers feature on our Web site which is being updated regularly. You'll find lots of inspiration there. Thanks to all who had sent me messages. We're continuing this feature all year, so if you haven't heard from me yet, you will.

Prizes today are:

"The Portion Teller Plan," by Lisa Young, PhD. RD.

"The Rice Diet Cookbook," by Kitty Curran Rosati, MS, RD, LDN.

"The Beck Diet," by Judith Beck PhD

"The Reverse Diet," by Tricia Cunningham and Heidi Skolnik, MS, CDN

Here's the deal: assist an LPCer on this chat. Regale us with your story of habit change. Inspire us with a great recipe or healthy food find. Winners are announced at the end of each chat. And in making this offering we are not endorsing any book, just showing you the wide range of information available as you seek to eat smart and move more.

Now on to it!

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Ohio: Several friends and I have set exercise goals for the year -- miles to ride, hours to exercise; is there a good site for tracking these? Also, we would like to track in different units (miles vs minutes). And what would be a realistic goal for exercise hours?

Sally Squires: Sounds like a great way to start 2007, Ohio. And by teaming with others, you help increase your chances for success. There are a number of Web sites that you may find helpful. If I put the links here, I run the risk of messing up the formatting. So we'll post them in a minute or two. Please let us know how it goes!

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San Gabriel, Calif.: Regarding weight-loss medication for dogs: Who is feeding the dog? That person has the responsibility to control the food, and protect the dog's health. Feeding Senior Dog food or Weight Loss formulas should be sufficient, along with self-control on the part of the owner.

Sally Squires: Yes, and let's add helping that dog to get enough activity! For those who have not yet read today's LPC e-mail newsletter, I included a link to an item about a new weight loss drug for our canine companions. Thanks San Diego!

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Waynesboro, Va.: A comment on the new adoption rules of the Chinese. I have fought with my weight and discrimination due to that weight all my life. I am athletic, exercise regularly, eat sensibly, and am an educated (Ph.D.) person. Basic knowledge about how to lose weight is still lacking. No medical doctor could help me. I have met with dietitians -- I knew more than they did. To my knowledge, there has never been a complete study of why some people struggle with their weight and others do not. After a lifelong study of nutrition and the experience of being on almost every diet known to man, I finally think I have come up with an appropriate program for myself at age 67. However, by this time I have diabetes (insulin-dependent), congestive heart failure, and hypothyroidism making weight loss even more difficult. Through the years, my weight caused me to be discriminated against in spite of being attractive and neat with a pleasant personality. Once people get to know me, they can see past my weight and enjoy my company. Using weight as criteria for eligibility for becoming an adoptive parent is wrong. Are we going to discriminate against people because of other health problems? Where will that end? I have raised two wonderful children and retired from my profession with many honors. Should I have been kept from having children?

Sally Squires: Thanks very much for weighing in on this topic today Waynesboro. Stay tuned, because we've got a number of other comments on it too. And for those who have not yet read today's LPC e-mail newsletter, there's a link to information about a recent change in adoption policies in China. They include weight criteria: people with a body mass index of 40 or above are barred from adopting.

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Santa Barbara, Calif.: Regarding the weight criteria for adoption:

Yes. Morbid obesity compromises the ability of a parent to model good health habits such as nutrition and exercise, and in the long run means the adoptive parents will be much more likely to have serious health problems that would compromise their availability to their children.

Sally Squires: I suspect that we are going to hear a lot more about this. And you are correct in noting that a BMI of 40 is considered morbidly obese -- that is, it's at the point where quite a number of weight-related health problems can occur. Thanks for posting.

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Washington, D.C.: Hi Sally,

I am a faithful LPCer, and just wanted to mention two things -- taking the Holiday Challenge, I did pretty well and only gained 1 pound! Thank you for issuing this challenge, this is the best I've ever done!

Secondly, I am a veterinarian in NW. Slentrol for overweight dogs? My gosh. My advice to people with overweight dogs is low-fat, high-fiber food, more exercise, and fresh green beans or carrots (raw) as treats. Dogs don't eat for emotional reasons, and don't have all the "baggage" we humans have re: food.

I, personally, as a vet and dog owner, think this is way over the top...

Thanks!

Sally Squires: I'm delighted that you enjoyed the Holiday Challenge -- and did well on it. And for those who haven't seen the video blogs kept by Melanie, Andy and Diane, they're really fun and interesting to watch. (And are quite brief.)

Interesting observations as both a vet and a pet owner. We call our dog "coach" sometimes because he really helps remind us to be active. I also know pet owners who give their dogs cut up grapes as treats. And I've talked to one breeder who also feeds canned pumpkin (with other dog food) as a way of cutting calories for overweight dogs.

Thanks for weighing in!

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Gaithersburg, Md.: Hi Sally,

I make my health resolutions on my birthday, rather than on New Year's Day. This year, I turned 54 and resolved to walk 540 miles. I try to go on walks every other day. When I get behind in my mileage, I walk a 10K on the weekend. Since Sept. 3, 2006, I have walked 182 miles and have lost 6 pounds.

Sally Squires: What a great way to celebrate! That's quite a lot of mileage that you've already tracked. Very impressive. Hope you'll let us know how it goes. Anybody else make resolutions on their birthday rather than on New Year's Day? Thanks!

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Dallas: My opinion on the weight loss drug for dogs is as follows: If the dog is overweight, chances are the owner is overweight as well. Instead of either of them taking drugs, they need to be active. If the owner isn't overweight, then their dogs diet is more than likely similar to their owners and a dogs metabolism isn't meant for that kind of food, or the owner has decided to be active and leave that family member behind; either way they need a good scolding.

Sally Squires: Or some motivation to get moving, don't you think? I have met people in my travels who sometimes become active not for themselves but for their pets. But then there are those who get their dog activity, but still don't get any for themselves. My favorite: a photo of a woman walking her dog from the car, with the leash out the window!

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Clifton, Va.: Please could you talk about the idea of eating more to lose more? I am a very active person and have been experiencing a steady weight creep of late, in spite of increasing my activity and eating less. People have suggested to me that I am not eating enough to maintain my activity and thereby sabotaging my efforts to lose/maintain my weight.

Sally Squires: I sure can. Here's the thinking: if you go too low on calories, your body may think that it is starving. This is a well-honed trait that got our ancestors through some famines, but doesn't work quite so well in these days of plentiful food. So you don't want to eat so little that your body reverts to this state of holding onto fat.

On the other hand, it takes a lot of activity to burn a lot of calories. Even people who spend an hour or two at the gym each day, often are pretty sedentary the rest of the time. So other activity besides what you do to work out, needs to be taken into account. As does calorie creep. It's quite easy to underestimate calories and portions. So you might want to just doublecheck your intake by measuring and recording what you eat for a few days or even a week.

Good luck and let us know how it goes.

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Washington, D.C.: Hi Sally,

I just wanted to share a great find. I was perusing the dollar aisles at Target over the weekend and saw a number of great exercise related items for $1 or $2.50. I ended up buying an armband that can hold my keys and id when I head out for exercise and don't have pockets. It only cost $2.50, which is a great deal. They also had smaller weights, yoga blocks, and gym bags for $2.50. I went to the Target in Wheaton plaza so I can't attest to these products being available at all Target locations.

Also, I recently started eating quinoa and love it. I mix it with veggies and beans for a filling breakfast. I found a one pound box at Trader Joe's for $1.99.

Thanks Sally!

Sally Squires: Thank you for the great tips! This is a really good time of year for bargains of all kinds. And what better way to jump start some activity? Or maybe pick up a new bathroom scale or a scale for the kitchen? Thanks

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Arlington, Va.: Okay -- I am blatantly gunning for one of the giveaways this week for this food discovery: Tofu Shirataki Pasta. I read about it on hungry-girl.com and found it at Whole Foods. It's a pasta substitute made out of, I believe, yam flour, and an 8-oz serving is only 40 calories! The texture is a bit more rubbery than regular pasta, but the taste is virtually the same. It doesn't have a lot of nutritional value, (no fiber, low-protein), but you can add veggies, lean meat, sauces -- whatever, and eat a HUGE serving without making a big calorie dent. I have eaten them for the past three nights and tonight I am going to try them in an Asian chicken noodle soup.

Sally Squires: Sounds like a great food find. Another good substitute for pasta: spaghetti squash. It's equally low in calories. Thanks for weighing in.

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Washington, D.C.: Sally, over Christmas, my Peruvian sister-in-law made me this really tasty vegan navy bean soup. Basically, you saute onions in a little bit of olive oil, add the can of navy beans mostly drained, add about 1/2 cup of water and half a large cube of veggie bouillon, and lots of fresh spinach. The only downer for me is that one cup of it is 5 WW points, which seems like a lot to me for beans. Do you know why?

Sally Squires: Hmm. It does seem like a lot. I'll try to get an answer from Weight Watchers....Stay tuned, as we say on radio...

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22202: Sally,

Thanks to you and the other LPCers I managed to lose 2 pounds over the holiday period. That's the good news.

The bad news is that yesterday and today I received some awful news that that may threaten my resolve to eat well. A former co-worker has literally days left to live and a close family friend has about 6 months left -- both with very aggressive cancers. My instinct right now is to say -- forget eating properly I need chocolate chip cookie dough ice cream every day! (Can you tell I am an emotional eater?)

Any advice on better stress techniques or dealing with the bad food urges would be appreciated.

Sally Squires: I'm so very sorry to hear about the health problems of two people close to you. And yes, I can tell that you -- like many -- are an emotional eater. (You may want to contact me after the chat about the stress eating column coming up.)

Okay, so let's take a closer look at these tragic circumstances. If you comfort yourself with food, that's not going to help either your former colleague or your family member, is it? But you could use that stress and think of something that you do to benefit each of them.

Now, if you're saying, life is short, why not do exactly what I want? You might consider that if you want to do exactly what you want, you want to be the healthiest you can be to do it. Odds are that pigging out daily on the ice cream -- and I realize that's what you feel like doing, not necessarily what you'll do -- will add weight, which probably isn't going to help you feel any better.

Now, if you're talking about giving yourself a treat, why not take a long walk. Think about your colleague and family member. Maybe even call someone and talk about them. Then if you still really need that ice cream, treat yourself to a single dip cone and call it a day.

Hope all goes as well as it can. Remember: medicine is wonderful, but it can't precisely predict what will happen with anyone or any exact time frame. Good luck with everything.

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calorie creep...: Happy new year!

Obviously, I don't know this previous chatter's situation, so I'm only speaking in general, but my experience is that people LOVE to say that eating too little can make one gain weight. I hear this all the time. For example, someone has starting working out, has been to the gym three times and has gained a pound. Everyone chimes in that surely she's not eating enough. Or that muscle weighs more than fat and she's obviously lost fat and gained muscle (after three visits).

This is such a pet peeve (as if you couldn't tell!). I think people often eat more than they think they're eating (switching to "healthy" food doesn't mean it's lower in calories. You can be eating healthier but gain weight). So I think it is the rare exception that someone gains weight because he/she is not eating enough.

Whew! Thanks, I feel better now.

Sally Squires: Glad you do. And let's also note that it takes weeks, and likely a couple of months, to really build muscle. Also, most of us mere mortals can only add about four pounds of muscle. So the other weight is likely, fat, or water retention....Thanks for weighing in. You make a good point.

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recipe to share!: A coworker brought this colorful, healthy salad to a potluck recently. You may like more or less dressing, but err on the cautious side because too much will overwhelm the veggies. This doesn't keep for more than a day or two but it sure is yummy.

Jubilee Salad

12 servings

1 green pepper, chopped

1 yellow pepper, chopped

1 red pepper, chopped

1/2 sweet onion, chopped

1 cup celery, chopped

1 cucumber, peeled and chopped

1 1/2 cups grape tomatoes

1 1/2 cups of matchstick carrots

1-2 tablespoon sugar

1/2 - 1 cup low fat balsamic vinaigrette salad dressing

Mix all ingredients.

Chill.

Sally Squires: Sounds great! And let's remember that salads -- like soups -- are high-volume foods that can help you feel full on fewer calories. Thanks for weighing in.

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Anonymous: To Ohio on tracking exercise:

The President's Challenge is a great way for multiple people to track their exercise progress and a fun way to make it a little competition. The Web site is http://www.presidentschallenge.org/. It is free and anyone, and any number of people, can create a group. There are tons of exercises already in the program so you simply enter what you did and for how long and then the program calculates your points. It does not, however, calculate calories burned, weight lost, etc. So if that is what you had in mind then I would use one of the links that Sally provides.

Sally Squires: The President's Challenge is a wonderful Web site. And you can even set up groups -- we did exactly that with the Family Challenge last spring -- to check in with each other's progress. Also look for those other links in a minute. Thanks much!

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Ashburn, Va.: A weight loss medication for dogs. That's a toss up for me. I can see how it would be beneficial for the dog's health since a dog is of course a man's best friend, and deserves to be treated well and loved. I can go either way because my sister lost one of her first dogs to obesity, which lead to diabetes. In cases like that, we were uninformed about healthy diets for dogs and the food they should eat. Our dogs were raised on house food and scraps, and as my sister got more active in school extracurriculars, the exercise somewhat dwindled.

On the other hand, isn't it ironic that how things are so convenient these days, that more and more people are getting lazy and relying on diet pills and fad diets. It's no wonder our own pets are reaching the same levels of health problems and weight issues as we are! Now that my sister and I are more knowledgeable on healthy diets for our pets, we have no excuse. So seriously... get out and walk your dog!

Sally Squires: Hear, hear! Your dog will also thank you for it! Thanks.

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NW vet, overweight dogs: Hi again, Sally!

Please, please let everyone know NOT to feed their dogs grapes. Grapes and raisins can cause kidney failure in dogs!

Also, "Renal Failure Associated with the Ingestion of Grapes or Raisins in Dogs," the Journal of the American Veterinary Medical Association (JAVMA), May 15, 2001, Volume 218, number 10, pages 1555-1556.

Best regards.

Sally Squires: Okay. Thanks very much. And that citation is a big help...I've also heard mixed things about giving dogs baby carrots. Our vet actually advised against feeding them because of their fairly high sugar content. But I've interviewed other vets who swear by them. Sounds like it's time for another PUBMED search. Thanks!

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B'more: Quick thought to add to this always-inspiring-chat! From my WW leader and one that really works for me:

Instead of worrying about 365 days (or more) of good eating, think about right now. Every meal is a chance to make the right choice. So make the best choice for this meal. Then make the best choice for this snack. And so on...makes the thought of "less" and "better" seem a lot less daunting.

This is not to say you shouldn't plan ahead, which of course is also an excellent strategy! Just an easier way to get your mind around being healthier!

Sally Squires: As we like to say on the Lean Plate Club, small changes add up to big rewards. Sounds like you have a very smart WW leader. Thanks!

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Rockville, Md.: Hello. I was just given a Foreman grill for the holidays. I was wondering how effective the Foreman grill really is at grilling the fat out of meat. In other words, would I be foolish to continue spending the extra money on 99-percent lean meat when I could buy 93/7 and trust the Foreman to grill the fat out of the 93/7 meat and make it roughly the equivalent of 99 percent lean? Thanks for your help!

Sally Squires: I'm not sure that I'd trust any grill to get out all the fat. So why not compromise? Buy something in-between and let the Foreman grill get rid of some of the fat. Remember, it's not one meal or one day that makes or breaks a nutritional regimen. It's the habits that you keep overall. Hope that helps. Thanks.

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Duluth, Ga.: I think China has the right idea when it comes to making morbidly obese adults ineligible to adopt. Other countries should probably follow suit and implement the same rules.

First of all, if the adoptive parents are morbidly obese, it is highly unlikely that the children will have proper nutrition and exercise. They certainly won't learn these things by example!

Secondly, the adoptive parents are endangering their own lives by not eating properly and exercising. Worst case scenario, this will lead to premature death, leaving the children without a parent. At the very least, the adoptive parents will be faced with multiple health problems, any number of which will severely limit what they can do with their children.

Sally Squires: That's two votes in this chat for China's new adoption rules. Thanks Duluth.

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Ohio: Hi Sally,

Have you ever written about how best to combine nutrients? For example, vitamin D helps the body absorb calcium (I think). I thought there was some other vitamin that helps the body absorb iron, but I could be wrong. Anyway, a column about this would be great!

Thanks!

Sally Squires: I have done some of this in the past, but sounds like it could be worth re-visiting again. And vitamin C is one of the vitamins that can help boost iron absorption. Thanks for the potential column idea! If others have topics you'd like me to address, please send them to me at the usual e-mail: leanplateclub@washpost.com

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washingtonpost.com: fitness.gov MyPyramid Tracker Fitday Nutridiary NutritionData SparkPeople

Sally Squires: As promised, here are some links to track your activity.

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Bethesda, Md.: You've probably answered this a million times, but what's your take on the "Biggest Loser" diet? Strengths? Weaknesses?

Sally Squires: I've done a column on the television show, but not on the diet itself. My problem with the show is that weight loss is not a contest (although I think it's great what some of the participants have been able to do.) I worried in the first season when I saw at least one participants vomit during exercise. That's a warning sign of doing too much. And besides, who wants to workout if that's the result?
I also don't like the way that they do such public weigh ins. And have you noticed that the contestants are put in skimpier clothing for the early weigh-ins and then more flattering clothes for the later ones?
And I absolutely think it's awful that someone who loses two pounds in a week is voted off a show for not losing enough. Lots of people plateau during weight loss. And a very acceptable range of weight loss is a half pound to two pounds per week. Because participants are full engaged in this effort, they see these higher amounts of weight loss. But that's not reality for most. And I fear that may leave a lot of others discouraged.
From what I can tell from the show, the diet emphasizes lower fat, smaller portions, counting calories, etc. If that's also emphasized in the book, then it's probably fine. But remember: every diet works for someone. No diet works for everyone. And by its very nature, a diet is something that you go on and off. If you find that what the Biggest Loser includes is something you can live with long term, then by all means try it. (And if you have any health problems, it's wise to also check with your doctor.)
Hope that helps.

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Washington, D.C.: To 22202: I went through a similar period several years ago when a close friend died. One thing that helped was remembering that by eating healthy and exercising, even though the mental and emotional pain was still present, I could at least prevent further depression that stemmed from physical discomfort from sugar highs/lows or lack of exercise/movement. I often found walking and running to calm me more than eating ice cream (which says a lot, given that ice cream is my favorite food!) All the best to you.

Sally Squires: Thanks very much for that wise advice, D.C.

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Safe amount to lose per week?: What is a safe/realistic amount of weight to lose per week, if one wants to stay healthy and keep it off? I'm changing my diet to better quality, fresh foods, eliminating junk, and adding exercise. I'm not really "dieting," just changing my eating and activity habits for the better. I'm hoping that I'll lose 1 pound per week, for a total of 20 pounds.

Sally Squires: That one pound a week is a very safe rate. Just know that there may be some weeks where you drop more, some weeks where you drop less and maybe a few where you either stay the same or gain a little. But stay with it. The long-term is what counts. Just know that weight loss is rarely straight down. Good luck with your efforts. Hope you'll let us know how it goes. Thanks

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Washington, D..C: Sorry if this question has been asked before, but I keep hearing that there were recent newspaper articles to the effect that it has now been discovered that diet sodas (except those with Splenda) make you fat...something about your body thinking it is just sugar. Is there any truth to this? Many thanks.

Sally Squires: I believe that you're thinking of a report presented last summer at the American Dietetics Association's annual meeting. It was presented by a researcher at the University of Texas Health Science Center in San Antonio. It's an interesting study, but an abstract is one thing. A peer reviewed paper published in a scientific journal is another. I'm not sure that the paper has been accepted for publication. By the way, the study's author was quick to note that the findings don't point to a cause and effect of diet soda and obesity.
It may be that diet soda is a marker for other habits that can lead to weight gain. Hope that clarifies things. Everything in moderation...

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China adoption rules: It's worth nothing the new adoption rules in China also prohibit people from adopting who are: unmarried, have been divorced twice, are gay, are taking anti-anxiety or anti-depressants, and are younger than 30 or older than 50.

So the Chinese government is clearly making more of a judgment of social issues than really being worried about anyone's health.

Sally Squires: Yes. The new rules do indeed cover that too. Thanks for weighing in.

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Issaquah, Wash.: A comment on the cloned animal meat. My initial reaction is NO WAY!, however, I did hear in a news report that technically no one would be eating meat from cloned animals. The reproduction process is too expensive to be commercially viable. Instead, the meat/milk, would come from the descendants of the cloned animals.

Sally Squires: And for those who are wondering: in last week's e-mail newsletter, I included a link to a new draft report from the FDA on milk and meat from cloned animals. By the way, I also included a link where you can make public comments, which the FDA seeks. Comment period closes in early April. Thanks.

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Washington, D.C.: Dear Sally -- again, thank you for your awesome column and discussions.

I was so unbelievably happy when the news broke last week on the FTC (finally) dispelling myths of some diet pills -- why all of them weren't debunked is beyond me, but this is progress and cause to celebrate! I am recovered after a nearly 20-year battle with body image issues/bulimia/anorexia, and I used to take those pills faithfully. My heart, unfortunately, suffered as a result. I took the original Xenadrine which was later pulled from shelves -- only to be re-made and re-marketed as "Safe"... It is disgusting that teenagers, and younger kids, continue to buy these products OTC -- not to mention the millions of adults who spend MILLIONS of dollars on these fake products each year as well. PPA, phenylpropanolamine, is used in many OTC diet pills -- yet, and hold on to your hat for this one -- research shows that people taking PPA have a 1,558 percent higher risk of having a stroke (that is not a typo). (source, "The Body Myth," Margo Maine, Ph.D. and Joe Kelly) PPA has not been banned by the FDA and people are not duly warned on the packaging of this risk. Furthermore, when someone is in the dieting mindset, they often do not care about the side-effects...they will do anything to lose weight. Diet pill makers pray on the vulnerability of people trying to lose weight.

We are raising a very confused generation when it comes to defining what is "healthy". An article yesterday suggesting that mandatory BMI testing is the rational solution for curbing childhood obesity, is proof that our country has a fat-phobia so great that we will put our children's mental health at risk to prevent them from becoming overweight. BMI is an arbitrary number that does not account for muscle tissue vs. fat tissue, growth spurts or fitness! I'm not denying there is a increasing number of overweight and underfit children, but there are also just as many fat-phobic kids out there starving themselves, purging their food, hating themselves because they "feel fat" or because they got a BMI higher than their friend. We must not teach undereating to them. We must teach healthy eating. I believe we will not solve any problems by trying to "stop" a problem. We must commit ourselves as a society to strive for balance in our lives on a whole, not just around the dinner table. We must not say, "You don't need to go on a diet!" to young children, yet continue to purchase magazines touting headlines like, "Lose 10 pounds in one week!" because, "Mommy's got fat thighs." Sending mixed messages like that are killing the innocence of our youth and wasting precious lives of so many adults in our country who continue to live waiting for their life to begin, but only "after they lose weight". It has to stop. There is so much more important in life than what we look like! What we look like on the outside says nothing about how healthy we are on the inside, how happy we are, and how big our heart is.

Please continue teaching that healthy moderation is the key to a healthy life. You do a wonderful job of that with your column.

Thank you!

Sally Squires: For those who have not heard the news, the Federal Trade Commission recently fined four dietary supplement makers $25 million for making deceptive weight loss claims about their products. (In today's e-mail newsletter, there's a link to the FTC report.)
As for monitoring weight in kids, you're right: we need to find a healthy balance that keeps kids at a healthy weight, without pushing them towards unhealthy yo-yo dieting or poor body image.
Maybe eating smart -- and helping kids to stay very active -- will help. We can lead the charge, LPCers!

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Nashville, Tenn.: As an adoptee, I feel very opinionated about obesity and adoption. I believe that being morbidly obese (a parent) does set a bad example for children. I agree with China, that parents should not be that overweight. Childhood obesity is out of control in the U.S.! Parents should not be rewarded for being overweight. If they want to adopt, and stay alive to watch the child grow up, then they should take care of themselves just as they would their own child. My parents raised me to eat healthy foods, exercise, and make healthy living a way of life. I look at some parents and children and wonder how the parents can live with themselves, knowing they are putting themselves at a health risk by being so overweight and also putting their children in harm's way. Someone has to draw the line somewhere, and China has done that.

Sally Squires: By my count, it appears that so far in this chat the consensus is in favor of China's new adoption rules regarding parental weight. Thanks very much for weighing in Nashville.

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Olney, Maryland: Doggie diet pills? Oh dear. We have a Corgi, and if you know Corgis you know they'll eat until they explode. There's literally no "off" switch to their appetites. However, our dog does not sneak into the pantry and snarf Twinkies when we're not looking. He only eats what we put in front of him. Yes, he begs for treats and is so adorable we want to give in. Sometimes we're weak and sneak him an extra nibble. But we want him to live a long, healthy life with us, so we carefully monitor his weight and food intake and make sure he gets regular exercise. Sound familiar? I guess if we humans can't do the right thing for ourselves, we can't be counted on to do the right thing for our pets.

Sally Squires: Well said, Olney! Thanks.

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Poseyville, Ind.: Hi,

I've lost 160 pounds on Weight Watchers and have some simple tips. When eating, make sure to eat plenty of protein as well as a fruit or vegetable and a high-fiber carbohydrate at each meal. Don't eat the same thing each day, but rotate your choices over a three day period. Make sure you have at least two to three different servings of high-quality fats each day, and you will loose weight, not quickly, but healthily -- 1 to 2 pounds a week. The weight didn't go on over night and will not come off over night.

Sally Squires: Congratulations! What an accomplishment! What an inspiration. Sounds like you're a great candidate for our successful losers feature. Hope you'll contact me after the chat at leanplateclub@washpost.com.

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Holiday Challenge Final Check In (Baltimore): I know we're a week later than everyone else, but the Meerkaterpillars team and I wanted to check in. We extended the challenge to today, since a couple team members were still out of town last week.

I am pleased to report that as a team we maintained our average weight since Thanksgiving. A couple people lost (we were actively seeking to lose) and a couple people gained.

Most importantly, we've learned a lot. This week we've set some short-term and long-term goals and hope to continue on a good path through 2007.

Thanks very much.

Sally Squires: It's never too late to check in for the Holiday Challenge! Sounds like your group did great! Thanks for the update. Happy New Year!

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Falls Church, Va.: Comments regarding weight loss pill for dogs: What an absolute waste of research time and money! All I could do was shake my head as I read the article. Humans control the portions given to their pets and therefore control their pets' weight.

Sally Squires: You're not alone in that sentiment, Falls Church. Thanks very much.

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Annapolis, Md.: You are always touting oatmeal for breakfast, and I agree, it's wonderful stuff. However, I got diagnosed with celiac's disease awhile ago and therefore can't eat oatmeal. Is there a good gluten free alternative you could recommend? Thanks!

Sally Squires: You can get a hot barley cereal from NuWorld Nutrition, 1-800-950-3188. There's also Cream of Rice cereal. (You'll have to check the label to see if it's a whole grain.) And Earth's Best (as well as other places) have a Whole Grain Rice Cereal that has no added sugar.
You might also try the Food Allergy & Anaphylaxis Network, which has a variety of helpful food options for those with gluten allergies (and other types of allergies too.)
Hope that helps.

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Nashville, Tenn.: Last night I ate for the first time at a Ted's Montana Grill restaurant, and was surprised when the waiter told us that bison had "almost no" fat by comparison with beef. He was exaggerating, but the difference is still dramatic. Just looked up the difference between the bison prime rib (14 fat gr) and beef (93 fat gr) on their nutrition page, and was shocked. There are other restaurants here that sell bison, too. Another option for the occasional burger eater.

Sally Squires: It is indeed another, leaner, option. I believe that Whole Foods sells frozen bison. Or did. I haven't looked for a while. Thanks for weighing in.

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Winter Park, Fla.: I think the FDA comments/rulings on foods like the new cola drink are way overdue. I took a nutrition course in college and thought I was pretty good at maneuvering food labels until I read Marion Nestle's "What to Eat." I was already shopping the outside aisles of the store and checking labels for fats and hidden sugars. I had no idea how many ways I have being tricked into thinking I made reasonable choices. Her book has changed the way I grocery shop. I apply her suggestion "the shorter the ingredient list the better" to every prepared or packaged food item I consider.

Sally Squires: Marion Nestle's book is a wonderful resource. And just to be clear, the FDA has not weighed in on the new green tea drink, but the Center for Science in the Public Interest has. So have some scientists who issued a comment on it at the annual meeting of the North American Association for the Study of Obesity.

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Jacksonville, Fla.: About obesity drugs for pets: Except for the beer commercial showing the dog retrieving a cold one for his human, and the recent sandwich/soft drink thief that made the cat into the fall guy, most pets rely on humans for food unless they have a medical problem.

People need to be sensible about their own dietary intake; it's certainly not humane to overfeed our pets, even if they are cute when they beg. I admit my two pups just about talk when they really REALLY want a treat, and they are hard to resist. Don't start the habit of overfeeding and your animals shouldn't be obese.

Sally Squires: Sounds like there's a lot of consensus on this topic today! Thanks Jacksonville.

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Annandale, Va.: Our pure-bred German shepherd is a case study in weight loss: diagnosed with spinal arthritis, it was essential that he lose weight to improve his quality of life and pain management. He's lost 20 pounds in 2 months -- how? The old fashioned way -- eating less dog food, eating lots more fiber (a can of green beans and a can of pumpkin at each meal), and extra exercise (walks). No pills -- no gimmicks -- we managed his portions and measured everything that he ate. It worked -- he's in better shape than I am!!

Sally Squires: So glad that your dog is doing so well. Sounds like it's really made a difference. Now maybe he will provide some additional inspiration for all of us! Thanks.

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Chapel Hill, N.C.: Hi Sally --

My mom recently stopped peeling carrots (she now scrubs them with a veggie brush instead) -- she says this is because much of the nutrition is lost when you take off the outer layer of the carrot. I know that's true for potatoes, but carrots? Have you heard of this, and is it correct?

Sally Squires: You may lose a little from peeling the carrots. But as long as your mom is scrubbing them well, it probably doesn't make a huge difference. Most baby carrots are not peeled. Hope that puts your mind at rest! Thanks.

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San Francisco: I would be interested to know how much Vitamin K is in Enviga. Green tea (the material, not the beverage) has huge amounts of it, which is a concern to those of us who are on blood thinners such as Coumadin.

Sally Squires: Interesting question. Since we're nearly out of time, I'll see what the makers say and will try to report back in the next e-mail newsletter or Web chat.

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San Diego: Re: Weight and Adoption

Weight has been a discrimination point in the United States also; perhaps it is strictly the viewpoint of the case worker, but in San Diego County in the '60s, my husband and I were refused as adoptive parents because he was considerably overweight, albeit young and otherwise healthy, plus employed and respected in the community. A few years later, early '70s, when single-parent adoptions were allowed, I checked again and found that "Yes, you could be considered for a fat child because you would know how to handle that."

My husband died at an age when any children we adopted would have been grown and perhaps had children of their own.

Oh, and also, on the first occasion, I was the one who had to tell my husband the reason we were given for the refusal, because the case worker "...couldn't bear to."

Sally Squires: Sounds like you have been through a lot San Diego. So sorry that you lost your husband so early. It's an example of how important it is for all of us to think before we speak. And you raise an interesting point in that not everyone who is overweight develops weight-related health problems. Thanks very much for posting today.

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Sally Squires: Thanks to all for a very lively and wide-ranging chat. Winners today are: Target tips; Gaithersburg (for the birthday resolutions), the vet/pet owner and Indiana (who lost 160 pounds.)
Please send me your name and address to leanplateclub@washpost.com. And please include winner in the subject line. It will also speed our processing (actually mine since I am without an assistant these days) if you type your name and address in label form.
Thanks to all! You inspire me each week with all your wonderful comments and observations.
Until next week: eat smart and move more with the Lean Plate Club. Cheers!

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