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! We've got lots up for discussion today, from the latest diet research to manorexia. Yes, that's the term used to describe some eating disorders in men.

A special welcome as well to readers of the Ann Arbor News, one of the latest newspapers to join the Lean Plate Club. We're delighted to have you with us. If you'd like to read LPC in your hometown newspaper, just send me an e-mail to leanplateclub@washpost.com. Please put newspaper in the subject line and please include the name of the paper in your e-mail. We'll track down the features editors

In today's Lean Plate Club e-mail newsletter, which should be hitting your electronic in-boxes about now, you'll find links to Mixed Up Mushroom Barley Soup and other great sounding soups. Plus, I've included new recipes for your slow cooker, such as links to Provencal Chicken and Spicy Chickpea and Chicken Curry. You can sign up for this free, weekly service (and read a sample newsletter) at our home-page. (There's a streamlined way to sign up: just click on the subscribe button on the sample newsletter and you'll be set.)

Also in this week's issue: links to some of the best walking cities in the country and a report on thrash, a new fusion physical activity that has recently been introduced to Washington from Los Angeles.

Last night, I had a great time speaking to the Maryland Dietetic Association annual meeting. Thanks for inviting me to be there. If you ever want me to speak to your group, e-mail me at leanplateclub@washpost.com so we can explore the possibility.

Now, on to the chat!

Prizes are:

"The Food Mood Solution," by Jack Challem

"The Sneaky Chef," by Missy Chase Lapine

The others will be surprises since I'm doing this chat remotely and don't have access to my full stash of books and DVDs.

As always, the lawyers make me say that this is not an endorsement of any volume, weight loss program or exercise regimen. But merely provides resources to show you the wide range of information available as you seek to eat smart and move more.

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Springfield, Ill.: Regarding the Stanford Study: Did the Stanford investigators have concerns that the Atkins group was consuming more than 20 percent saturated fat on average at the end of the first year? Couldn't this lead to long-term health consequences?

Sally Squires: Too much saturated fat is always a concern. As is too much trans fat or too much dietary cholesterol. They're all unhealthy fats that have been linked to an increased risk of heart disease. For this year-long study, there did not appear to be any adverse effects for the women in the Atkins group. But remember, women generally develop heart disease at a later age then men. These weren't really older women. And the study didn't go beyond a year. So the answer to your question is that the researchers don't know the answer.

That's why most experts say if you follow a lower-carb approach, be sure to get lean protein, healthy carbs and healthy fat -- good advice at any time. So that means fish, not fatty cuts of meat, a little olive and canola oil, not butter. And veggies, fruit and some whole grains -- not processed breads, cookies, crackers etc. made from highly refined flour.

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Drayden, Md.: The article doesn't mention whether the study considered digestive system and colon health. It may take longer than a year for impact to be noticed but I would think that these are other critical health factors to consider.

Sally Squires: Constipation is a frequent complaint from participants in past Atkins studies. I asked the researchers about this and they said that they are still analyzing additional data to see if this was also a problem for the Atkins group. It'll be interesting to see what they they find. As we way on Washington Post radio, stay tuned! Thanks.

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Bethesda, Md.: I must have read 4 or 5 articles about the Stanford study -- most emphasizing which one "won." But one article (Wall Street Journal, I think) did note that a few people in each of the diets lost 30 pounds or more. Most of the shorter, more sensationally oriented articles skipped that piece of information. I use a food diary to help me keep off the weight I've lost. Presumably all the participants had to keep one, but that didn't seem to help them -- or at least most of them.

Sally Squires: Well, you'll note that today's LPC column also includes an anecdote about one of those super losers in the study. (And yes, I liked that Wall Street Journal article too!) Thanks for weighing in.

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Chatham, Ill.: Could you explain why only the differences between the Zone and Atkin's groups was considered statistically significant? What about the LEARN and Ornish groups?

Sally Squires: At one year, those differences were not considered statistically significant. Why these women lost so little weight overall is still to be understood, although let's note that there were some good health benefits in all the groups. That's another measure of why even shedding a little weight can really be beneficial.

And let's remember that this study -- as well as all others that don't involve hospitalizing people on metabolic wards where everything they eat and drink can be carefully measured -- has this failing: The researchers have to rely on self reports about food. And everyone underestimates how much they consume.

In fact, if the women in this study had eaten as little as they all reported, they would have lost much more weight!

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Milwaukee: I've been losing weight since November (18 lb so far). I've found I lose sporadically: things go well for two weeks, then for two weeks around my period I crave carbs like crazy and manage to hold even at best or gain 1/2 pound. Is there any way to mitigate this?

PS -- I have lots more to lose. How do I sign up for the national weight loss registry?

Sally Squires: It's great that you're slowly but surely reaching a healthier weight. And it's not uncommon to have water retention around your period. Some women can gain significant amounts of water weight.

Cutting back on sodium can help a little. Drinking lots of water may also help. And it's always a good idea to guard sleep during this time and get plenty of activity. Those can also help with mood swings and maybe with other things, including water retention. You might also be sure that you reach for the healthiest carbs: so try to soothe your sweet tooth where possible with fruit rather than salty, fried or sweetened carbs like cookies, cake, candy. (Well, maybe you can save some room for a little dark chocolate!) Anyway, you get the idea.

And the National Weight Control Registry is for those who have lost at least 30 pounds and kept it off for at least a year. So you'll have a great goal to work towards!

Good luck and hope you'll keep us apprised of your progress. Keep up the great work.

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NW Washington, D.C.: Hi Sally and chatters,

This chat is really the highlight of my week!

I read with great interest the newest appraisal of the Atkins Diet (and others). My simplified thoughts are this (please, Sally, correct me where I go astray):

Weight loss can be (over)simplified into: Calories expended must be greater than calories consumed. Where it seems to get dicey is what kind of calories. It seems to me that "quality" of calories is much more important than quantity, and that's where the confusion comes in. (For example, it would be better to eat higher biological value foods like whole grains and eggs than refined bread and fatty meat.)

Do I have the basic ideas, or am I out in left field?

Sally Squires: All good thoughts, although I'm not sure that science yet supports all your theories. But basically you're on the right track: it's key to get healthy types of protein, much fewer processed carbs, and food in moderation. To lose weight, you still have to take in fewer calories than you burn.

And by the way, women in this study did also up their physical activity in all four groups. So that's also a good thing. And let's not forget that protein seems to help people feel fuller. That may be another benefit of the Atkins group. That aspect might even outweigh the reduced carbohydrates, but that's also still being determined. Thanks for weighing in.

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Alexandria, Va.:"The results suggest that shedding less than 5 percent of total body weight produced significant improvements in blood pressure, cholesterol, blood sugar and insulin levels. 'Even a little bit of weight loss can have some positive effects,' Brehm notes."

I've seen this before; even small amounts of weight loss result in significant health benefits. But if this is true, wouldn't that make the reverse also true; even small amounts of weight gain result in significant health detriment? (If 165 is healthier than 175, it should be healthier whether you've just gained or just lost, right?) So should we all be worried we're damaging our health if we're 10 pounds overweight, or is there some break point where as long as you are below the threshold, you're not hurting yourself. And if so, where is that threshold? At what point, if you are just slightly overweight, do you start to worry about those 5 to 10 extra pounds as a health issue not just a vanity issue?

Sally Squires: I don't think that science has been quite that specific yet, although there have been some large population studies that point to a health advantage for people on the lower end of the BMI range. And here, I mean those who are still at a healthy weight. As I recall, people who hovered in the BMI of 18-22 did better healthwise than those who tended towards the BMI of 22-24. And recent studies have pointed to people and animals who eat very low calories as having a possible health advantage.

But it's not quite as straightforward as it seems. There is some data suggesting that a little -- emphasis on the little -- weight gain with age may be protective for the elderly, who then don't become quite as frail. Hope that helps. Thanks for weighing in.

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Washington, D.C.: Hi, Sally. Thanks for doing the chat --

My boyfriend has lost 35 pounds over the last six months (and he looks great!) but has recently hit a plateau--bouncing around in the same 2-pound range for a month or so. I've tried to tell him that plateaus, and even gaining some of the weight back, are all a normal part of the whole process, but it's getting him down since he still has another 20 pounds or so to hit his goal weight. Any thoughts from you or the LPCers to help him at this tough stage of the process? Thanks!

Sally Squires: I'll weigh in briefly and then throw this open to others who I suspect will be quite supportive. Give him a huge pat on the back from all of us for what he has accomplished. Those 35 pounds are terrific. And yes indeed, plateaus are quite common. One LPCer who lost more than 100 pounds said that she had a plateau that lasted about four months.

If he can view this as an opportunity to continue to hone his healthy habits, it can be a plus. And remind him that weight maintenance is about keeping a perpetual plateau, something that he will want to do when he reaches his goal. So this is all good. And it sounds like he's also got great support in you!

Others out there?

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Dupont Circle: Sally, can you and your readers share tips for staying motivated when you're just starting out to exercise again? The weather has inspired me to go jogging again, but so many negative thoughts churn in my head while I'm doing it: This is too hard, you're so out of shape, you can't even run two blocks, you fool, etc.

Sally Squires: Don't you hate it when those negative thoughts creep in just as you're doing the right thing? We all get them. So you need a reward. (That's also something that most of us forget as we work on healthier habits.) And no, I'm not talking anything really big. Yet!

So, that's great that you can jog two blocks. Do that. And then walk two. And then jog two. You'll gradually be able to jog more. The only failure is in not trying. And the more you do this, the better you will likely feel. So jog those two blocks for the rest of this week and give yourself some treat. It could be a new pair of jogging shorts. It could be a hot cup of coffee. It could be a magazine. Increase the rewards with your goals. And you might also get an exercise partner. That way you can motivate each other.

Other thoughts out there?

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Glover Park, D.C.: I just signed up for one of the online food diaries you've mentioned, and I've been truthful in putting in what I'm eating. It's pretty interesting to see my choices add up as calories, fats, and vitamins... and see that yes I do need to cut out my 235 calorie afternoon snack that has little nutritional value. A snack bar that I thought was healthy, but really isn't.

And since I'm now tracking everything I eat, rather than grabbing an occasional handful of honey roasted peanuts, if I'm truly hungry I eat an apple instead. I didn't realize how many times per day I was eating those peanuts. I can't believe I've been lying to myself about my eating habits. Tracking my food consumption daily has been an eye opener.

Sally Squires: It really is sobering isn't it to see all the food that we think we don't eat? What you're doing is great! Keep it up. Hope you'll let us know how it goes. Thanks for weighing in.

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Alexandria, Va.: Hi, Sally--

I'm 5 months pregnant, and do not want to be diagnosed with gestational diabetes again (but if it happens, it happens, I'll deal with it). Anyway, my problem is breakfast. I can only have limited carbs (I think about 26, including milk) and I'm allergic to dairy, so I drink soy. I need breakfast ideas -- I don't really care for eggs, and I got really, really sick of cereal last time. And fresh fruit is a no-no too, first thing in the morning. I looked through one of those South Beach type cookbooks for inspiration, but a lot of recipes had milk, butter, or aspartame, all of which are also no-nos for various reasons. Any ideas?? Help!

Sally Squires: You might consider a smoothie made with nonfat soy milk and berries, which because of their fiber, have a lower glycemic index than other fruit.

Do you like savory foods? If so, you could have a soy burger with some nonfat cheese. Or a nonfat cheese pizza on a whole grain English muffin with soy sausage. Trail mix might be another option for you. Get some -- or make your own -- with soy beans and nuts. If you have peanut allergies in your family, you may want to skip mix with peanuts.

Nut butters would be another option for you. And there are a whole range of high protein cereals to have sometimes with soy milk, a little fruit and some slivered nuts. Oatmeal, made with soy milk, maybe a little wheat germ and some nuts as well as a little dried fruit might be another possibility depending on portion size.

If you have had gestational diabetes in past pregnancies, you might consider a referral now to a registered dietitian who could also help tailor some food for you.

Good luck and hope you'll let us know how it goes. Thanks!

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Jogging/Running: I was a runner for more than 20 years. The first 15 minutes of a run are ALWAYS uncomfortable because your muscles aren't warmed up. I would always be saying to myself, "This hurts. Why am I doing this?" and then it would pass, and I'd feel good for the rest of the run.

Sally Squires: Good reminder! Thanks.

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Alexandria, Va.: Hi, Sally! Just wanted to share a quick meal I made yesterday in my slow cooker that was delicious for dinner and even better for lunch today. I threw a bunch of different kinds of peppers (green, red, anaheim chiles, etc.) into the pot, added a sliced sweet onion and a can of diced tomatoes (low sodium), and added two cut-up chicken breasts. Threw in some cumin, pepper, and hot pepper, added a bit of chicken broth, and set the whole thing on low. To serve, I put it over brown rice and added black beans on the side. YUMMY!! I'm thinking it was probably also relatively healthy for me, right?

Sally Squires: Yum. That sounds great. And yes, this is loaded with good nutrition. You have veggies, beans (a good source of fiber, complex carbohydrates that won't make your blood sugar soar as much as simple carbs), lean chicken and of course, flavor! You're making me hungry. Thanks!

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Minneapolis: Dear Sally and Lean Plate Club Friends: Just wanted to mention that a great source for diet books of all those mentioned is the public library. I have learned more by taking out a diet book for three weeks, learning what I can, and trying the recipes for free. If something really sticks, then I buy it. For me all the diets mentioned were too hard to follow religiously, but each taught me something I could incorporate and I'm still loosing a pound a week. Thanks for the column and discussion

Sally Squires: Thanks for that great reminder, another example of your tax dollars at work. And the public library can also be a very good source of exercise videos/DVDs too. Thanks!

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Rockville, Md.: I've lost 35 pounds and kept them off two years. An important key, for me, is not eating at night. It makes all the difference in the world! I sometimes indulge in emotional eating at night -- and I know I'm doing it! I'm careful and have restraint -- it's an apple or a few dates. I also weigh myself everyday to stay on track. If I've gained a pound or two it helps me to remember "tonight I really choose to not indulge" and I'll try to confront my emotions or do some deep breathing or yoga to get into my body.

Sally Squires: Congratulations on losing those 35 pounds -- and on keeping them off! Night-time eating can be a huge contributor of added calories. Getting that -- and emotional eating -- under control is really a great accomplishment. And an inspiration. Thanks and continued success to you!

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Silver Spring, Md.: I am fairly fit and workout (generally 20-30 of walking on the treadmill at 3.5-4 mph and then strength training) about 4 days a week. However, when I try jogging, I find that I get out of breath very quickly. I usually can't go more than a quarter mile jogging at about 6 mph. Are there breathing exercises I can do? Will it just take some time?

Sally Squires: It depends on how long you've been doing this, but yes, it sounds like it may take some time. Six mph is a pretty good pace. And if you haven't had a physical exam since you started this regimen -- or just haven't had one recently -- it's worth the time to get a check-up. If you ever feel lightheaded, dizzy or sick to your stomach, be sure to stop jogging and seek immediate medical help if this doesn't stop shortly.

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Prince Frederick, Md.: For the Washington DC lady whose boyfriend has lost 35 pounds -- We all know how frustrating and discouraging plateaus can be. Why not reward him for the loss so far and encourage him to keep up the good work. Reward him with non-food items; maybe a picnic of healthy snacks and a movie date. Or buy him a piece of sports equipment he has wanted. (My brother would walk through fire for a special golf driver he had his eye on.) If your beau is into sports, find out what he wants and get it for him. Maybe a weekend getaway, or day of sailing, a car or boat show. Whatever his interests, reward him for his efforts with something not related to food.

Sally Squires: Sounds like you have been there, Prince Frederick. Thanks for weighing in.

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Frederick, Md.: Hi -- I am 53 and am finding that the weight loss approach that had worked successfully in the past (eating 1300 calories and exercising about 30 minutes daily) is not producing any results. Will reducing my caloric intake to 1000 calories daily create other problems? I am trying to up my exercise (taking stairs, walking at lunch plus using treadmill each morning) but realistically, it's hard to add much more time.

Sally Squires: Depending on your weight, going to 1,000 calories may work against you. That's because it could fool your body into thinking that you are starving. And when the body thinks that, it goes into survival mode and makes it harder for you to shed pounds.

So here are a couple of suggestions: If you're not doing weight training, I urge you to add that to your regimen. It's particularly good for toning and for preserving muscle. And you lose muscle both with aging and a little with weight loss. So weight training can help you in both.

Also, consider a small snack in the late morning or late afternoon. You have to do this carefully since snacks have calories. But sometimes small meals spaced throughout the day can help (Since the body's metabolism rises slightly with eating. Not a lot, however, so don't overdo this!)

Also, find ways to move throughout the day. So if you can just get up every hour and walk for about five minutes, you can help boost your metabolism too.

Small changes really can add up to big rewards. And finally, do make sure that you're getting enough sleep. That's key too and can make a big difference in appetite hormones and more. Hope that helps. Thanks!

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For the gestational diabetes woman: I know there are high-protein, lower-carb breads out there that taste wonderful. Firehook Bakery's multigrain contains a ton of different nuts and seeds and grains and is delicious. MOM's also carries many foods you could try, from gluten free breads, cereals, etc., to a whole host of non-dairy items (soy is fine, but there is also quorn, which is very good for you). Just browsing the aisles at MOMs is an inspiration, really. (I go to the one on Mt. Vernon Ave in Alexandria)

Sally Squires: Thanks!

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Kansas City, Mo.: This is for Dupont Circle & anyone else who is just beginning to run/exercise:

You might try finding a do-able workout schedule online. There are many who will sensibly work up to a 5K (3.1 mile) distance over the course of 12-18 weeks. One I've used is Couch to 5K found on coolrunning.com You might also reward yourself with stickers on a calendar. I'm amazed at how hard I'll work for a gold star.

I'd also look into joining up with a running group in your area. That has made a world of difference for me and has opened a whole new world of "athletic friendships." It makes something tough seem do-able.

Enjoy!

Sally Squires: Great resource and suggestions. Thanks!

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Washington, D.C.: I've been a pretty strict vegetarian for 14+ years, but have recently been feeling lackluster about my food options. I'm considering adding fish back into my diet (both for health as well as culinary reasons) but I'm worried that doing so will upset my stomach since I've gone without any type of meat for so long. Do you have any suggestions for how I can do this without getting sick?

Sally Squires: Try eating very small amounts. So you might have a thin slice of smoked salmon on a piece of whole grain bread. You might add some salmon or cooked fish to a pasta salad. Or have a salad Nicoise with a little tuna. See how your stomach reacts. If it doesn't do well, you do always have the option of omega-3 supplements and of eating other foods rich in omega-3. We'll post a link in a minute.

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Running tips: When I decided to start running, I too wasn't very strong yet. A friend said something great to me: if you're tired and can't run more, then walk. It can be fast, it can be slow, but walk. Within two blocks, I'd be running again. It might only be for another two blocks, but I was doing it.

A good variation is to play the "don't let anyone see you walking" game. If a car is coming, run! It keeps you alternating and makes sure that you're running, plus it takes your mind off it.

I now do 5 miles per day.

Sally Squires: Wow! Five miles a day is great. And you've just given us a great illustration of slow but steady improvements that really add up big time. Thanks much! Happy running.

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Re: jogging: Jogging is HARD. And I speak as someone who started about 18 months ago on the treadmill, and could only run two minutes at a time without having to stop and walk. I worked up to running 3-5 miles outside five times a week, and more importantly, to really enjoying it. It is not easy exercise, but it is incredibly rewarding. I am currently not running because of (minor) stress injuries, and I miss it terribly! Music also helps, but just keep the volume low if you're running on the street. Keep it up -- it's really fantastic once you get better at it, but it does take time, and progress can be slow.

There is also a Web site called coolrunning.com that has a program called Couch (as in potato) to 5K, which is a run/walk program designed to get you to running 5K over a period of time.

Sally Squires: Thank you! That's two votes for that Web site with the info to turn couch potatoes into joggers.

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washingtonpost.com: The Omega Principle (Post, Aug. 19, 2003)

Sally Squires: As promised, here's the story on foods rich in healthy omega-3 fatty acids.

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Monsey, N.Y.: Hi, Sally, I was wondering why Weight Watcher's wasn't evaluated along with Zone and the other diets. It seems to me that lots of people are on WW and I was wondering how their new CORE diet stacks up as compared to the others

Sally Squires: The researchers designed the study around programs that had books published about them. In a previous head-to-head trial, Weight Watchers complained that women in that study simply received one of the WW cookbooks. The Weight Watchers folks noted that didn't include the elements of the program, nor did it duplicate the group support or accountability of the meetings.

Hope that clarifies things. Thanks.

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Washington, D.C.: I'm trying to keep in the 1600 - 1800 calorie range daily. This was much harder than I thought. I'm constantly hungry. I am drinking water when I get my hunger pains, and I'm trying low calorie snacks (rice cakes, sugar free pudding). My concern is that my meals aren't filling. Are there particular types foods that are more satisfying over time?

Sally Squires: Yes. You might take a look at Barbara Rolls' book "Volumetrics," which highlights energy-dense foods. These are foods such as soups and stews and salads that are high in volume, because they contain a lot of water or fiber or air and so they are lower in calories.

You might also serve yourself a first course of salad or a cup of clear soup. Also have water with meals since the sodium in the meals helps you retain the water and that, too, will help you feel full. Whole grains, fruit and vegetables as well as nonfat dairy products are also very smart choices that will help you feel full. Good luck with your efforts. You can do this. Lean Plate Club members prove that week after week and they take all kinds of different paths to reach their goals.

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running is SO destructive to the body: spinal injuries, joint damage. All my running friends had to stop at some point in their 40s, 50s or, at best 60s, and they wish they'd stopped before ruining the knee joint since they have to deal with the damage for the rest of their lives. Anyone with back problems (which includes most people over 45) should NOT be running. The last thing I'd do is encourage more people to run. We really need safer options.

Sally Squires: I hear what you are saying. And clearly there can be injuries with running. But we've also published stories about some older runners who do quite well. So this varies from person to person. Running on a treadmill can help cushion the joints. But for those who don't like to -- or can't -- run, there are many other options including walking, riding a bike, swimming and more. The point is to stay active. And did you see the recent reports noting that physical activity is good for memory and for helping to prevent erectile dysfunction?

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Anonymous: This is just a random idea. At work I have to enter my password several time a day. Recently I changed my password to a motivational message. Throughout the day I am reminded of my message.

Obviously passwords should never be shared and should still be strong with different characters, numbers, upper/lowercase etc.

Sally Squires: I'm with you. We have to update our passwords here regularly and it's recently occurred to me to make some of mine motivational messages. It's fun and is a good subliminal reminder. Thanks!

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Washington: Is there a way to calculate the calories in a cooked dish? Does it work to just add up the calories in each ingredient? Sorry if this is a stupid question!

Sally Squires: There are no stupid questions on the Lean Plate Club. And at Nutritiondata.com you can enter recipes and have it calculate the nutritional information for you. Best yet: it's free!

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St. Paul, Minn.: Hi, Sally --

Just had to chime in on this one: I tried the Atkins diet a number of years ago; I made it six days. I was exhausted, moody and felt bad about eating so much meat. Since that time I become a full vegetarian and work out about five days a week. But still fell into the "overweight" BMI range.

About two months ago, I created my OWN diet. After reading "You: On a Diet" and numerous articles/studies/reports about foods and the food industry, I decided to make it a political act -- and so far it's working for me. I've lost about 8 pounds by maintaining my workout schedule and avoiding processed foods and sugars. It was definitely a tough transition and I'm still learning what all those gadgets in my kitchen are (besides the microwave), but I'm glad to have found a diet that finally works -- and I created it!

Sally Squires: Exactly! And as you so ably illustrate, the best "diets" are the healthy habits that work for you. As you've already learned, you really are the best judge of what works well for your tastes, lifestyle and preferences. So congratulations! Sounds like you're really on a role.

And that book that you mentioned is by Dr. Mehmet Oz, who, for the sake of full disclosure, also wrote a very flattering blurb for "Secrets of the Lean Plate Club." Thanks for weighing in.

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Boston: I have a heart rate monitor that I received for Mother's Day last year. I try to remember to use it when I exercise, for either moderate or intense exercise. It's a great way to get an accurate account of how many calories I am actually burning, especially since the calorie counters on many exercise machines are not accurate. I find that keeping a food log, and tracking my exercise, keeps me on track.

Sally Squires: All great tools. Thanks Boston!

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Clinton, Md.: Comment: Concerning the Atkins diet. I don't understand the recent positive study. Everyone I know that experienced the Atkins diet gained more weight afterwards than they were before. It did not set good eating habits. It was also a short-term dreaded diet. Maybe the diet has changed and I just need to read up on the new Atkins diet.

Sally Squires: No. The Atkins diet has not changed. And let's underscore that the women in the Atkins group were not strictly adhering to the very low carbohydrate Atkins approach that puts one into ketosis. What this study suggests is that (mostly) following the Atkins diet does not produce the heart problems, long feared -- at least in a one year study of women. (Would the effects be different in men? We don't know based on this trial, but others also point to no heart problems for the short term.)

Having said that -- and as today's LPC column points out -- there are lots and lots of great reasons to keep eating plenty of fruit and vegetables as well as some whole grains. And of course that lean protein as well as small amounts of healthy fat. Hope this helps clarify things. And just to underscore, the researchers were quick to note that this study did NOT suggest that everyone should be following the Atkins approach. In fact, the lead researcher has been a vegetarian for the last 25 years!

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Lawrenceburg, Ind.: Sally,

Haven't heard the term manorexia, before now. I would like to hear how it differs from anorexia. I've often wondered about how my husband is so obsessive about his weight.

Thanks.

Sally Squires: It doesn't really differ from anorexia. It's simply a popular term applied to men who have anorexia. As I recall, the actor Dennis Quaid may have coined the term after he suffered from this problem while trying to prepare for a movie role.

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Washington, D.C.:"And let's remember that this study--as well as all others that don't involve hospitalizing people on metabolic wards where everything they eat and drink can be carefully measured--has this failing: the researcher have to rely on self reports about food. And everyone underestimates how much they consume."

So how much credence should we give to any study based upon self-reporting?

Sally Squires: Well, they're the best we have. And they're likely going to be the best we will have until researchers come up with a better way to record food and drink. It's simply too expensive -- and too restrictive -- to put huge numbers of people on metabolic wards for long periods of time. As much as I love science, I certainly wouldn't want to do that!

So we look for trends and associations in the meantime. But yes, take everything with a grain of salt. (Pun intended!)

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Glover Park, D.C.: After losing 32 pounds last year, and getting to my healthy goal weight (go, Weight Watchers!), I found myself losing steam as I tried to maintain the loss.

My new weapon in the fight: a Melamine stacking lunch box. It's bright and cheerful, and has a lot of compartments to make packing a healthy lunch and breakfast a fun puzzle.

Sally Squires: Sounds really fun. And it's finding those ways to keep your efforts fresh that really helps you stick with those healthy habits. Can you tell us where to find this cool lunch box?

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Ann Arbor, Mich.: Hi Sally,

Welcome to Ann Arbor! We're a pretty walkable city too!

I have a question about protein snacks. I would like to eat snacks with protein before I work out, but I have trouble thinking of any. Unfortunately I don't like nuts, and I'm lactose intolerant (although I can have dairy in small amounts, like yogurt). Any ideas?

Sally Squires: Welcome to you Ann Arbor! I'm delighted that you'll now be reading the Lean Plate Club in the Ann Arbor News. And we hope to also have some links on the Ann Arbor News Web site.

As for high protein snacks: some options...low fat string cheese. A glass of nonfat soy milk. A handful of soy nuts. A small cup of bean soup. A hard boiled egg. (You can replace the yolk, which is the cholesterol rich part, with guacamole, a healthy fat.) Hope that helps. Thanks for weighing in.

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Austin, Tex.: Do you have data on the Nutrisystem, Jenny Craig and Medifast diets?

I have lost 42 pounds on Medifast since Sept. 1....that is 20 percent of my body weight. It is a little boring; however it does work.

Sally Squires: All these plans work on the premise of providing the right amount of food -- which has been nutritionally balanced -- to lose weight. The trick sometimes can be in slowly switching over to food that you make yourself. But some experts, including Dr. Arthur Frank of George Washington University, say that overweight and obese people don't need to learn how to eat, they need to learn how to stop eating. He uses a similar plan for some of his patients and says that this hiatus from regularly eating can help his patients get back on track. Then he slowly switches them back to regular meals.

Remember: no plan works for everyone. Every plan works for someone. If you've found something safe that works for you, more power to you! Thanks.

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Diets and significant weight loss: I'm going to segue off of the diet study here - I used the South Beach diet - low carb, healthy fats, lean meats, not an Atkins clone - and I successfully lost about 30-35 pounds. That was a couple of years ago. Went off it, gained back all of the weight plus 10 pounds at least. I know, I know, not a unique story. I desperately want to lose the weight again. I know what I need to do in the way of diet and exercise - I DID exercise the last time - but I have developed this huge "you can't do it" roadblock. This is not a lifetime struggle for me, I spent most of my adult life in the 100 to 115 range, and getting fat in my late 40s for some reason really surprised me and I spent a long time in denial, even as my clothes sizes got larger. While I don't expect to get that small again, I'd certainly like to drop about 40 pounds. (Yep, I've become pretty big).

Bottom line now is, I need a way to fight off the "failure fairy" and get motivated to try again. I just don't know what works.

Sally Squires: One meal, one day at a time is what will likely help you. So start planning for changes now. Set small, attainable weekly goals. One for food, one for physical activity. If they prove to be too big, scale back until you find some that you can do. Then build on them. You really can do this. You HAVE already done this. Whether you realize it or not, you learned some important things that from past weight loss and yes from regaining too. You can do this again, but you won't succeed if you don't try. (And you're not the first woman in your forties to see a widening waistline, or the last!) This isn't a failing. This is a product of age, an unprecedented availability of food and a decreasing amount of physical activity.

So it does take some concentration, focus and planning. But it is possible. Good luck and hope you'll let us know how it goes!

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College Park, Md.: Hi Sally thanks for taking my question -- these chats are great. I'm a 20-year-old college student and, needless to say, when I do have an early class my mornings are rushed. I seem to always resort to carbs for breakfast, couple that with the possibility of a sandwich for lunch, and maybe a few carbs for dinner -- and its a day full of bread products. I am not trying to be carb free -- but other then eggs -- what are some good low(er) carb options then my two pieces of toast with peanut butter? Thanks!

Sally Squires: Yes, you might check out some of the high protein cereals, both hot and cold, that are now available. Make your own pizza with nonfat cheese, a whole grain English muffin and some lean Canadian bacon or a meat substitute.

Oatmeal, made with skim milk, and some fresh fruit is a terrific way to start the day. Smoothies, made with plenty of nonfat yogurt (high in protein and calcium) can be another option that's always easy to take with you.

Hope that helps.

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Sally Squires: Thanks to all for a great chat. Before they get the hook, winners today are the two posters who suggested the program to help go from the couch to jogging, Ann Arbor and Minneapolis. Please send me your name and U.S. postal address to leanplateclub@washpost.com. And please include winner in the subject line.

Thanks to all. See you next week. In the meantime eat smart and move more with the Lean Plate Club. Cheers!

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