Talk About Nutrition and Health
Tuesday, April 10, 2007; 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.
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A transcript follows.
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Sally Squires: Welcome to the Lean Plate Club!
Today's e-mail newsletters should be hitting your electronic in-boxes right now. Please do let me know if you have subscribed to this free service and you don't receive your copy. Just e-mail me at leanplateclub@washpost.com.
If you'd like to subscribe to this free service, you can do that and more at our home-page at www.leanplateclub.com. In today's issue, you'll find links to new proposals for improving school lunches, plenty of healthy recipes and ways to exercise in your car.
Prizes today are:
Also, for those of you who live in Portland, Ore., I am scheduled to speak at 9 a.m. at a free public conference organized by the Linus Pauling Institute on Saturday, May 12. I hope I'll get to meet some of you there. Also, I'll be signing copies of the paperback edition of "Secrets of the Lean Plate Club" (St. Martin's Press), which was just published last week.
I'm doing some spring cleaning of the file drawers and book shelves, so this week's prizes are:
"The Snack Factor Diet," by Keri Glassman, MS RD (Crown)
"Low Carb Smoothies: More than 50 Fabulous Recipes," by Dana Carpender
"Kelli Roberts Time Saver Workouts" (DVD)
"Eating Well Diet," by Dr. Jean Harvey Bering PhD, RD (Countryman Press)
"Food Cures," by Joy Bauer, MS RD with Carol Svec (Rodale)
"Eight Weeks to Optimum Health," by Andrew Weil, MD (Knopf)
Here's the deal: Assist a Lean Plate Club member on this chat. Tell us how you are instilling healthier habits to reach a healthier weight. Share a great way to burn more calories throughout the day without hitting the gym. Or tell us how you're managing to fit in more time at the gym despite a hectic schedule.
Do that, and one of these prizes could be yours. (In making this offering, we are not endorsing any exercise or weight loss regimen. It's merely a way to show you the wide range of information and resources available as you instill healthier habits.)
Now on to the chat!
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Ashburn, Va.: Hi Sally,
I'm submitting my question a little early today. Due to work and exercise schedules I don't normally get home until between 8 and 9. How should I handle dinner at that time? Does it make a difference eating that late? I can't eat between leaving work and going to the gym, as having food in my stomach during strenuous exercise makes me nauseous.
Sally Squires: There are many myths about eating late. What matters most is whether you are in caloric balance. And you're likely going to be interested in next week's Lean Plate Club column, which is part of a special issue that we plan on fitness.
So as for what to eat late: an omelet, soups, a grilled cheese sandwich with low-fat or nonfat cheese, a wonderful salad, some yogurt with fruit and nuts would all be good options for you if you don't want to eat heavily at night.
Just know, that you do need some food. Even a peanut butter and jelly sandwich with a glass of skim milk would be a very good option. And I'm a fan of Kashi frozen dinners -- and have no relationship to the company -- which would also be something you could have on hand. That's all just for starters...
Other suggestions out there?
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Alexandria, Va.: The SparkPeople free site that you gave before also automatically figures the fat range to meet your goal as well as calories, carbs, and protein. It is a marvelous site and I have been enjoying the ease of using it.
washingtonpost.com:
Sally Squires: Thanks very much for weighing in.
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Washington, D.C.: Hi, and thanks for your help. I have a lot of food restrictions (no nuts, dairy, broccoli, seafood, tomatoes), and because of a weird schedule, I eat two of my three meals a day at work. And I'm trying to lose weight. Do you think a dietitian or nutritionist is the best way to go to start coming up with a plan? I don't think I can live on chicken and green beans for the rest of my life!
Sally Squires: That would certainly be one option. You might ask your doctor for a referral. Or go to eatright.org, which is the site of the American Dietetic Association. You can search that site for registered dietitian's by zip code.
Nutrition Data is another site that you might find useful, because it lists options for foods. And the World's Healthiest Foods is also quite good. If you don't know about it, the Food Allergy and Anaphylaxis Network is another great source of information for those with various food allergies. Stay tuned for links....
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Wilton, Conn.: Is allergy to wheat common? What are the symptoms? Thank you.
Sally Squires: Food allergies occur in a small proportion of the population, but can be quite disruptive for those who have them. We'll post some helpful links in a minute.
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washingtonpost.com:
Sally Squires: Here's the Nutrition Data site, as promised.
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washingtonpost.com:
Sally Squires: Here's a good site on food allergies from the National Institute of Allergy and Infectious Diseases.
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Bigfork, MT (formerly of Bethesda!): Reading today's e-mail, I was reminded of Ann Cooper, the chef hired by Berkeley, Calif., public schools to revamp the school lunch program. Cooper banned transfats, preservatives, refined flour and sugar and eliminated the sale of fast foods in the cafeteria. She makes recipes from scratch using natural ingredients on a budget of $3.50 per child per day. Her experience is documented in an excellent article in the 9/4/06 issue of the New Yorker. Burkhard Bilger's "In The Kitchen: The Lunchroom Rebellion" is a great discussion of the challenges in undertaking the work, AND the challenges of getting kids to appreciate healthy, clean food. The link is
Sally Squires: Thanks Big Fork. Look for a new report likely later this month on school foods. Sounds like it will be quite comprehensive.
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washingtonpost.com:
Sally Squires: This is a nonprofit group founded by a mom whose children have food allergies. It's grown into quite a site.
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washingtonpost.com:
Sally Squires: As promised...
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San Francisco: I have a question about the two servings of fish. Does it need to be cooked fish or does sushi also count? Thank you!
Sally Squires: Sushi can certainly count. What's important is that you get omega-3 fatty acids, the healthy fats found in most seafood. Thanks.
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Burning calories: Hi, we are planning to move in June, and one way I am burning calories between now and then is packing stuff up and throwing stuff out (including lugging loads of clothes and other items to charities). Also, we are planning to move everything but the big furniture items ourselves, which should burn a LOT of calories! And save a few bucks, too.
Sally Squires: This is a great time of year for spring cleaning and spring preening -- take stock of ourselves as well as our closets. One word of caution: ease into this project. For those of us who sit a lot or are otherwise sedentary, you may need to get your core muscles -- that is the ones from your stomach to your upper thighs -- re-conditioned. But what a great example of a lifestyle exercise that kills a lot of birds with one stone. Happy packing!
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Springfield, Va.: I love the new Dannon Crave Control Yogurt. It has protein, 3 g of fiber and 70 calories. It tastes good and really does help make me feel satisfied when I'm craving something sweet.
Sally Squires: Sounds great. For those who want to tweak other types of yogurt, you could get much of the same nutritional punch by taking plain nonfat yogurt and adding berries (high in fiber) or all-bran cereal (or another fiber.) A half cup of nonfat yogurt for example has about 60 calories. You could even add a teaspoon of honey to sweeten.
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Fairfax, Va.: Sally, I just bought some wild rice from Trader Joe's. It has cooking instructions on it, and I know I can search for recipes online, but first I wanted to check with you and the other chatters to see if any of you has a good recipe. Also, does this count towards my grain servings? I think I remember hearing that wild rice isn't actually rice -- does that mean it's a vegetable? Thanks!
Sally Squires: Wild rice is a whole grain, so it won't count towards those 2.5 cups of vegetables that most of us are supposed to eat daily, but it does count towards the three servings of whole grains. And it sure is delicious!
You can simply boil it. I also make wild rice with chicken broth and almonds, no specific recipe, just years of practice. You might also check our new recipe finder at the Washingtonpost.com home page for a good wild rice recipe.
Other recipes out there? You know what to do...send them our way!
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North Bethesda, Md.: Sally, I'm feeling encouraged today! Over the last two years since I left school and started a 9-6 sedentary office job (with no stairwells nearby to get even that minimal exercise), I put on about 10 pounds. Recently I resolved to try and lose this by following some of the tips on the chat. I have cut out pop at home and work (still treat myself to Dr. Pepper maybe once per week at a restaurant) and drink unsweet tea throughout the day at work to have something healthy at hand that keeps me from the snack machines. It took awhile to get used to unsweet tea, but now I find it pretty good. Also, I've been exercising three times per week just to stay moving, and buying fresh chicken and salads to inspire myself to cook healthier recipes at home. So far I have lost 7 pounds, which I feel very encouraged about, and I'm hoping to get the last 3-5 off in the next month or so. Thanks for all the tips on here!
Sally Squires: Great going, North Bethesda. A wonderful example of how small changes really can add up to big rewards. Thanks for weighing in and continued success. Hope you'll update us.
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Wilton, Conn.: Thank you! When I was on a low-carb diet and not eating wheat, my nasal allergies seemed to improve and I felt less "achy." I was wondering if there could be a connection.
Sally Squires: Glad to be of service.
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More on fish: I despise seafood. There is no way I can eat it, but I worry about my Omega 3 fatty acids. I make sure to sprinkle nuts on my oatmeal in the morning and snack on them once in a while. And about once every two weeks, I force myself to eat a dreaded tuna sandwich. Is it really that important to get my omega-3 intake from fish or can nuts suffice?
Sally Squires: Fish is one of the richest sources of omega-3s. But it's not the only source. In a minute, we'll post a link to a story that I did a while back on omega-3s. Flaxseed is another source, but there are some chemical differences between plant based omega-3s and fish based. The key thing is to get them from somewhere. You could take fish oil supplements if you're really concerned about it. Hope that helps.
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Decatur, Ga.: Sally...I jut checked out your article regarding fats. I must say that I am disappointed that no reference was made to a VERY healthy fat, coconut oil. I am learning in school (I am studying to become a certified nutritional consultant and educator and am just beginning) that this oil is actually one of the best fats one can consume with numerous benefits. The fact that it is saturated is actually not a bad thing at all since it is a medium chain fatty acid. What are your thoughts on this oil (and I am referring to cold pressed, unrefined coconut oil)?
No mention is made of this healthy fat to differentiate it from other saturated fats which may be harmful.
What do you think of the research done by Sally Fallon and Dr. Mary Enig regarding fats, cholesterol and heart disease?
Sally Squires: We're going to have to agree to disagree on this one. Coconut and palm oils both are high in saturated fat. And saturated fat is not a healthy oil. So yes, I'm well aware that there are proponents of these oils, but so far the science has not caught up with their claims. And both the American Heart Association and the National Heart Lung and Blood Institute and the latest Dietary Guidelines, urge caution in over consuming saturated oil, including coconut or palm oils. Thanks.
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washingtonpost.com:
Sally Squires: Here's the latest column on probiotics. During the Feb. 27 Lean Plate Club Web chat, we also had a probiotic expert with us. We'll try to get a link to that transcript too. And by the way, for those who don't know this, about a year's worth of Web chats and columns are archived on our Web site.
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Rockville, Md.: No question, just a little rant. Two weeks ago, when you did your column on tasty, lower-calorie snack food, one chatter complained that the 100 calorie Hostess cupcakes are full of chemicals. I would just like to point out that regardless of the lower calorie content, they are still Hostess cupcakes!! Of course fruit and veggies are best, but everyone needs a little treat every once in a while. Maybe I am taking it a little personal though since I love those cupcakes (no affiliation)! Small indulgences like those and tiny popcorn bags have really helped me stay on track with my diet. I've had a net loss of 50 pounds in the last 4 years!! Thanks also to you and all of the Lean Plate Club members!
Sally Squires: I remember that posting well. As we say here at the Lean Plate Club, everything in moderation. So if 100 calories of Hostess cupcakes helps you stay the line nutritionally in other ways, why not? There are many different paths to take. (And I thought they tasted great too!)
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Alexandria, Va.: After reading your column today, I have let the AmericanHeart.org/FaceTheFats
Sally Squires: No, I haven't. And they probably won't be changed since the population continues to get larger -- not smaller. (We're also growing taller too, so it's not just girth.)
But it's a good reminder that many of us need to be eating fewer than that average 2,000 calories per day. And that particularly goes for people 50 and older as well as many women. Thanks for the reminder. How'd you like using the site?
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washingtonpost.com:
Sally Squires: Here's the omega-principle.
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Salt Lake City: It's been demonstrated many times successfully that schools can move to a natural, organic and locally produced menu (for fresh things at least) and not significantly increase their bottom line. It takes effort and time to organize this kind of initiative, but local farmers are pleased to participate and it helps our environment by not shipping produce long distances in fuel using, carbon dioxide spewing vehicles. I'm all for any changes that move us in this direction - eating and buying local is not only a healthy choice, but an environmentally friendly choice as well!
Sally Squires: I suspect that you'll see more about this very thing, Salt Lake City, as the USDA and others continue their efforts to improve school menus. Thanks for weighing in.
Other thoughts out there?
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Oklahoma: A lot of foods that are labeled heart healthy and low fat are very high in sodium. Some breakfast cereals have more sodium per serving than a serving of potato chips. I know there are some lower sodium product out there, but they are few and far between. I like to prepare my own food from scratch to limit sodium, sugar and fat, but with two small children I would like to use some shortcuts sometimes. I have heard Boarshead is coming out with some lower-sodium lunch meats. Do you think other companies will start producing some lower-sodium products?
Sally Squires: From what I'm picking up in nutrition circles, it seems like there's a growing drumbeat to reduce sodium in food. It does run quite high, particularly in processed meats, canned foods, some breakfast cereals (as you point out), bread (a surprisingly large source of sodium in the diet), crackers and especially soups.
In fact, estimates are that about 80 percent of the sodium in the diet doesn't come from the salt shaker but from processed foods. Thanks for weighing in.
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Washington, D.C.: I, too, just wanted to praise the SparkPeople web site. It is a wonderful free service. I have been tracking my food intake and weight for about a week now and have managed to drop a few pounds. I was eating very healthy before, but apparently not restricting my calories or burning enough calories for any significant weight loss. Now I'm learning to use my calories wisely so that I never go hungry. They also have great articles and message boards. I'm officially hooked!
Sally Squires: A number of Lean Plate Club members agree with you. Thanks for weighing in.
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Coconut oil: My family in India only uses coconut oil (pressed from their own coconut palms) for cooking. They are all slim and healthy -- but the diet has no meat, rarely eggs, and lots of fresh vegetables, brown rice, lentils, and low-fat dairy. I think it's evidence that balance is everything, and that cultural traditions (though not so much in the USA) often evolved with balance as the result.
Sally Squires: Exactly! And many of the cultures that used coconut oil were also quite active -- another important habit that is slipping worldwide. Thanks for weighing in.
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Rockville, Md.: I tried to make the quinoa recipe you posted last week and it was a disaster. At the end of cooking I had like no food, not enough to even feed 1 person, let alone 4. And I'm not talking big portion sizes or anything. And it had no taste.
I'd love to figure this out since I have a huge bag of quinoa now and nothing to do with it. Do you have any other recipes or know what I did wrong?
Sally Squires: I'm very sorry to hear that. Was this a recipe from the Post database? And how well did you rinse the quinoa? That seems to be very important in preparing this ancient whole grain. I'm throwing this open to the membership for more...and will consult with our Food section folks for advice.
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100 calorie Hostess cupcakes: A woman in my office just bought them -- she was SO excited! We had a jolly belly laugh once she opened the box and we saw how small they were! At least we burned some calories laughing heartily!
Sally Squires: They are small. But there are also three of them. You could also soothe a chocolate craving with a small piece of dark chocolate or with a cup of hot chocolate. I'm a fan of the sipping chocolate sold by Trader Joe's. Yum.
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lunch box ideas: I make a practice of packing leftovers from dinner in kids' lunch boxes. Cold pizza is popular. Roast chicken with leftover green salad sandwiches are a hit. The other thing I do is add in veggies and fruit wherever I can. Shredded carrots go on ham and cream cheese rolled up in a tortilla.
Apples and celery get packed with pretzels to dip in peanut butter. I don't always hit a home run but lunch usually gets eaten.
Sally Squires: And that's what counts most! Thanks for weighing in.
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Washington, D.C.: Hi Sally,
So...after reading last week about how few calories are burned while sitting and watching TV, I began to wonder: Does sitting and studying and writing papers have the same negative effect? I work full time and am a grad student. I manage to workout at least three times a week and do not own a car so I walk/Metro everyday. But...I do spend a lot of time reading and typing on the computer. Does this type of work done for say five hours straight burn anymore calories than sitting in front of the TV?
Thanks!
Sally Squires: It's likely pretty comparable, but remember, you're probably using your brain a little more in studying and writing papers than in simply watching the television. That's why the Mayo Clinic's James Levine is leading a movement to get office workers -- and students -- moving while they work. You can see this in action on our Web site where Lean Plate Club member Lois Yurow -- a freelance editor -- has set up a treadmill in her home office based on Levine's work.
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A Sally Fan in Washington, DC: Sally, I just wanted to thank you and let you know that you rock. You provide up-to-date, helpful information for real people, with a very "we're in this together attitude." You have the qualifications, yet you're not judgmental or preachy. Thank you for your sane approach to healthy living!
Sally Squires: Well thank you very much! You made my day.
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College Park, Md.: I am the poster who wrote in last week asking about healthier granola bar options. I did some looking around online and found several good recipes for granola bars. Almost all of these recipes called for using honey and some form of added fat (either butter or oil). I decided to try replacing the fat and honey with peanut butter instead. My reasoning being that the fats and sugars are still in the peanut butter, but there is at least some added protein there. I also replaced the rolled oats with a high fiber cereal to increase the fiber content and mixed it all up with a store-bought trail mix of assorted nuts and dried fruits. This was a convenience for me, as it meant that I did not have to buy all these ingredients separately and then deal with the leftovers. Although the texture didn't turn out quite right, and as a result the granola wouldn't hold up in bar form, I now have a delicious loose granola and I know exactly what is in it. I think next time I may try the honey and butter recipe to see if I can get actual bars.
Sally Squires: What a great idea College Park and what a great example of taking control of your kitchen and the foods you like best. Thanks for updating us.
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Washington, D.C.: Hi, I have a question about probiotics (good bacteria). Can they help with abdominal bloating that often occurs after eating? Or is it more likely to be related to something I'm eating regularly?
Sally Squires: Hey D.C.: There's some evidence that healthy bacteria may help with some symptoms of irritable bowel disease (and other health problems including the skin problem known as eczema.) Certainly Activia -- a somewhat new entry to the U.S. yogurt market -- suggests that it may help with some gi problems. But whether this or other foods with healthy bacteria will help with your distress is not clear. You might also consider Bean-O. And do take a look at some of the earlier links in this chat. I included one to a recent column on probiotics. I'll post another to a recent LPC Web chat transcript with a probiotic expert.
Hope that helps.
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washingtonpost.com:
Sally Squires: Here's the Web chat transcript that features an expert on probiotics...
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Question on calorie calculator: Hi Sally --
I just went on the calorie counter Web site and got 1,800/day. Is this the amount I should eat in order to maintain my current weight? If so, how much should I reduce this by in order to lose 15 pounds?
Thanks for your help and these chats!
Sally Squires: If you plugged in your age, sex, physical activity level, weight and height, yes, that's the number of calories you need to eat to maintain your weight. To lose about a pound of weight per week, you can cut 250 calories and walk about an hour daily, which burns about 250 calories. That totals 500 or roughly a pound lost per week. Hope that helps.
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Diamond, Ill.: I can't eat anything with Splenda (or chemical sweetners).
How do I find something that is sugar-free that doesn't contain chemicals.
Sally Squires: Splenda is sugar with a slightly altered chemical structure. The other sugar substitutes are even less like sugar. But also remember, everything in moderation. We'll post some links in a minute to more info...
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Gaithersburg, Md.: I love your column! Question: How important are whole grains in your diet when considering carb intake? I eat a lot of carbs, but mostly in the form of fruits, vegetables, yogurt, etc. and only a serving of brown rice in the morning. Is that enough or should I be eating more whole grains?
Sally Squires: The 2005 Dietary Guidelines suggest that half your grains eaten daily should be whole grains. For many people, that's about three servings daily. But here's my question for you: how big a serving of brown rice do you eat? You may be getting what you need at breakfast. We'll post a link in a minute to the Whole Grains Council which can give you more info.
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From the south and still love....: How about this for a favorite breakfast/lunch/snack/before gym energizer/side dish ....instant grits! Believe it or not, they are great...I eat them for almost any meal. They have 100 calories, are warm and satisfying, 0-1.5 grams of fat (depending on flavor). I use them with main courses too....put frozen peas and roasted salmon over parmesan grits. YUM! so simple, so quick and filling!
Sally Squires: You don't have to be from the South to love grits. They're certainly a wonderful option. Do eat some whole grains too, however, since grits are not a whole grain.
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Cambridge, Mass.: How accurate are body fat tests that use measurements of hips, waist, thighs, etc.? I did one I found online and the results were clearly wrong. Is this a bad test in general? Or is there a good algorithm for doing the test?
Sally Squires: As you've already figured out, these things are estimates. They're often not perfect. You might check one of the body fat/bathroom scales for more accuracy. They're available at most bath shops and on-line starting at about $50 and up. Hope that helps.
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Alexandria, Va.: I have seen you refer to a starvation mode. Could you please explain what that is and how to avoid it?
Sally Squires: Hey Alexandria: This is when your body gets too few calories and mistakenly thinks that food is scarce. So it goes into a protective mode -- a lifesaver if there's a famine -- but not so great if you're simply trying to lose weight. That's why it's important to have regular meals or snacks, but not too many calories -- or too few. As always, it's about finding balance...Hope that helps.
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quinoa again: It was the recipe you linked to in your newsletter. The one with peanut butter.
I rinsed it three times, as the recipe said.
Sally Squires: Hmm. My apologies. I'll take another look.
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washingtonpost.com:
Sally Squires: As promised.
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For the sugar substitute: There are a few that we use that I like, they are still sugar, but sweeter and we need a lot less of it. Favorites include agave nectar and mashed up dates or date sugar. I've also used stevia and really don't like the taste, but I know some folks who swear by it. It's a plant extract and not chemically derived.
Sally Squires: And let me add that stevia is not approved in the U.S. by the Food and Drug Administration as a sugar substitute. It's sold as a dietary supplement, which do not have to meet the same standards for sugar substitutes or drugs.
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washingtonpost.com:
Sally Squires: Here's a vintage Lean Plate Club column about sugar substitutes.
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washingtonpost.com:
Sally Squires: The Calorie Control Council is an industry group that provides a Web site with some information about sugar substitutes.
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Washington, D.C.: Hi Sally,
Can you and either chatters help me with ideas for healthy, non-dairy snacks?? I'm lactose intolerant and find the most filling things unfortunately include lowfat dairy. Many thanks!
Sally Squires: If you love cheese, you might consider some of the soy or rice cheeses that are now increasingly available at many groceries. Yogurt may be a little easier for you to tolerate, but go slow if you're not sure. You could also try soy or rice milk, but do check their calorie counts, since soy in particular can have a bit of added sugar.
Veggies and dips would be great options for you. Aside from the usual celery and baby carrots, you could also get small sweet peppers, radishes, sweet peas, the list goes on and on. For dips, consider salsa, hummus, guacamole. Measure these out (particularly the last two) since they can add up calorie-wise. But a couple of tablespoons go a long way.
And don't forget soups or cereals, especially whole grain. In all cases, do watch portion sizes.
Hope that helps.
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Sally Squires: Thanks to all for a great chat. Winners today are:
lunch boxes, Salt Lake, North Bethesda, Alexandria (for Spark People), the LPCer who had trouble with the quinoa recipe and College Park.
Please e-mail your name and U.S. Postal address to leanplateclub@washpost.com. And please put winner in the subject line.
Until next week, eat smart and move more with the Lean Plate Club.
Thanks again to all!
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