Lean Plate Club

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.

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Discussion Transcripts

A transcript follows.

Sally Squires: Welcome to the Lean Plate Club Web chat. It's a glorious day here in D.C. Hope it is where you are too.

For those of you who live in Portland, Ore., where the Lean Plate Club is carried by the Oregonian, I'm scheduled to visit your fair city on Saturday to give a public forum at the Portland Hilton and Executive Tower at 9 a.m. This event is sponsored by the Linus Pauling Institute and is free to the public. Hope to meet some of you there.

The Lean Plate Club e-mail newsletter should be hitting your electronic in-boxes about now. In it find some smart ways to add more fruit and vegetables as well as whole grains, goals for this week's Family Challenge. There are also some surprising places that whole grains are showing up, including some familiar fast food restaurants.

By the way, you can take the Family Challenge whether you're a family of one or 100. It's never too late to join.

Also at our Web site, check out a short video of one extended family who managed to get quite a fun workout with ...a balloon.

Now on to the chat!

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whey protein: I am a vegetarian and recently came across whey protein. I tend to eat a lot of tofu and beans for my protein. But I realize too much tofu might not be good. Could I substitute whey protein instead?

Sally Squires: You certainly could. Whey comes from milk. Remember the children's rhyme, Little Miss Muffet? She was eating curds and whey -- kind of like cottage cheese. This would indeed by a good source of protein for you. But rather than buy expensive powder, you could also just add some nonfat or low-fat dairy products. Or some dry, evaporated milk.

Thanks for wheying in. (Sorry couldn't resist the pun.)

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Fredericksburg, Va.: I have a flour mill and am not sure what is considered "whole" grains after the grain has been ground. Does that mean only flours that have the (wheat) germ intact? Once it's milled the germ has been removed, correct?

How do I grind my own grains to keep them "whole"? Or don't I?

Help!

Sally Squires: First, kudos for grinding your own grain. We're renovating our kitchen right now and I discovered in the many things that we have accumulated a cheese maker and a pasta maker. They were on the give-away pile, until I thought about trying to use each at least once. If they don't work or are too cumbersome to use, out they go. But it is food for thought to learn how to make some of the foods that we take for granted, don't you think.

Your whole grains definitely fit into that category. But I digress. If the germ is removed, that would no longer be a whole grain. So my instinct is that you need to use all that you grind. But sounds like we need a little more info. I'll check with the experts. If anyone out there grinds their own grain too, please feel free to weigh in.

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Belgrade, Serbia: Dear Sally,

I've been reading your discussion for six or eight months and it's really motivated me to make some changes. Here are three things I wanted to pass along -- can't take credit, though; it's you and your readers/writers who inspired me:

Instead of trying to remember which vegetables have what vitamins, now I buy the most colorful ones I can find in the market that day. It's made shopping fun and I've tried all kinds of things I wouldn't otherwise have tasted.

An iPod -- what a great device! Not just for music, but plays, news, books on tape...I have certain books I can only listen to when I work out and it really gets me into the gym to find out what happens next. Having an iPod has really made exercising more fun.

Snacking...when I'm hungry, I tell myself I can have something, but only if I eat a piece of fruit first.

Thanks for helping me get off the couch and eat better.

Sally Squires: You're very welcome, Serbia! It sounds like you have really developed some wonderful new habits, and are proving to be an inspiration yourself. That's what I love about the Lean Plate Club!

And I'll bet you are the farthest flung Lean Plate Club member today on the chat. Thanks much.

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Herndon, Va.: Sally, I don't really have a question, but I did want to thank you and your readers for help in the past. I'm over 40 and expecting my second child, and with the first I had gestational diabetes. I had written to ask you guys for some diabetic breakfast ideas that would work, considering that I am also allergic to dairy. Thanks to all the great ideas that I received (and the fact that I've kept walking every morning), not only am I NOT GD this time around but I have not gained a huge amount of weight either. The docs are very, very happy with me. I just wanted to tell everyone "thanks" (especially you) for helping!

Sally Squires: Thanks for the update, Herndon. Hope you will keep us apprised of your progress. And thanks to all the Lean Plate Club members who offered encouraging words and helpful advice.

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Fontana, Calif.: Hi Sally,

I found a really fun way to increase my family's fruit intake. I simply add small fruits such as: grape halves, berries, even small melon chunks to our ice cube trays. When the ice melts, the fruit is cool, crunchy and fun to eat.

To increase our veggie consumption, I add fresh cut-up veggies to use with salsa and hummus instead of chips and pita bread. Last night we used sweet red bell pepper halves instead of tortillas for our chicken taco filling. It was wonderful!

Sally Squires: Yum! It sounds wonderful. And I'll bet that you will love the link to the fruit dessert in today's Lean Plate Club e-mail newsletter. That fruit in the ice cubes would also be quite nice in a glass of sparkling water with a slice of lime for the hot days ahead. Thanks very much!

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Annapolis, Md.: The newest whole grain in our house comes in disguise as "fun" food and was just discovered last week: 5 grams of fiber, 6 grams of protein, and a whole wheat taste make Trader Joe's "British Muffins" a real treat for my family. Even my persnickety son likes them - he goes for a bit of cinnamon sugar, I for a small amount of good jam. Yum. I bet they'd be good with some good low fat cheese and some lean ham, for a savory treat. Half, with a smoothie, makes a great lunch, too.

Sally Squires: I've bought those too. They're quite good, aren't they? And you remind me of something that I learned at the recent Culinary Institute conference sponsored by Harvard. Both the University of California food services and the Veterans Administration hospitals in the San Francisco Bay area have apparently switched completely to serving whole grains -- with nary a complaint from the very wide-ranging population that they serve. Interesting, don't you think?

Thanks for weighing in.

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Arlington, Va. : My idea for adding activity is to bike to work a couple times a week. In the D.C. area, Friday is WABA's Bike to Work day and they are having free refreshments at various rallies around the city.

This weekend, my husband and I are going hiking with the Sierra Club and staying overnight in a PATC cabin in Shenandoah National Park.

Sally Squires: Great idea for getting more exercise -- and going green. Thanks for pointing out the bike to work day. Reminds me of the walking school bus that is also gaining momentum around the country. You know the saying...Small steps add up to big rewards!

Have a great time camping. And if you like parks whether your live in the D.C. region or plan to visit here in the upcoming months, we have an interactive map that gives you local parks, links to their home page and information. It's pretty cool and I take no credit for it. It was developed by people at Washingtonpost.com with our Metro/District Weekly sections at The Post.

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Washington, D.C.: Hi Sally. Not really a question, but a comment. Last August, I finally weighed myself, and was shocked to see a weight of 230 on my 5-foot-11 frame. Since then, I've exercised regularly and watched my diet. And right now, I'm within a few pounds of my 180 pound goal.

Part of my routine was always checking in on your chats, reading your newsletter, and getting inspiration and encouragement from all the readers/chatters.

So thanks to you, and thanks to all those out there chatting for helping me along the way!

Sally Squires: Congratulations D.C.! That's quite an accomplishment. As I've been cleaning our house in preparation for renovations, it has struck me that there are similarities between the way pounds can creep on over the years and the way that stuff can accumulate in your house. We somehow lose touch with that. Your posting reminds me of the shock that many of us feel when we catch a glimpse of ourselves in a mirror, or see a photo of ourselves or step on the scale after a while.

The good news is that what took years to accumulate can take much less time to change, as you so aptly illustrate. Thanks very much for weighing in.

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Boston: Is sugar addictive? I am trying to lose the stubborn last 10 pounds. I eat healthy foods during meals and exercise regularly, so I really have to focus on snacking and weekends to do it. I've been trying to replace typical desserts with fruit most evenings. But I'm finding that now when I do eat a few cookies or some ice cream I just want more more more and am going overboard. Is this normal? I realize it is mostly a matter of disciple, but I am surprised at the intensity of the response.

Sally Squires: Many people think that it is. In fact, Food Addicts Anonymous encourages members to avoid sugar and processed white flour. I recently interviewed fitness guru Jack LaLanne. And he, too, says that he avoids sugar because once he starts having it, he can't stop. Is it a proven addiction? Not that I am aware. But there are some people who seem to be more sensitive to sugar's effects than others. Hope that helps. Thanks for weighing in.

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Tucson, Ariz.: I recently had a financial setback, so can no longer afford my personal trainer three times a week. At first it was difficult to make myself get out of bed in the morning to workout or walk on my own.

But I now have a new mantra: "Just one block." This is all I promise myself as I lie in bed negotiating with exercise. So far it's worked great (week 4). And the greatest thing is that I end up walking 4 to 6 miles before I even think about that "one block" I intended to travel. What a great motivator this has been for me -- and I have lost 2 pounds. Not bad for someone who has been "stuck" at a weight for a few months now!

Sally Squires: Very sorry about your financial setback, but it sounds like you have literally found a silver lining. Congratulations and thanks for being an inspiration!

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Bethesda, Md.: Two questions, please:

If you drain and rinse canned beans, etc., does that help reduce their sodium levels?

Also, I understand that it's better to eat your vitamins, rather than taking supplements. Do fortified foods (like cereal) count, since the vitamins are not party of the natural product, but rather added in?

Thanks!!

Sally Squires: Yes, draining will help reduce some sodium from those canned beans, but rinsing in water is even better. And you do need to rinse for a minute or two to really remove the sodium.

Food generally seems to be a better source of vitamins, minerals and other nutrients. That seems to be because of something called food synergy -- that is, something happens in the food that seems to be better than taking just the supplements. There are exceptions to this, vitamin B12 is one, but where you can get vitamins and minerals as they occur naturally in food, it seems to be better.

Fortified food mostly has the same types of supplements that can be found in pill form. But there are some great public health successes with fortification, including folic acid fortified foods that have significantly reduced the incidence of spina bifida and other neural tube defects in kids. So, as always, there's a tradeoff -- yet another reason to aim for moderation in all things and plenty of variety to hedge your bets. Hope that helps.

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'Burbs, Va.: I recently started working out at Curves through a free fitness research project. Need to decide if I am going to become a member. I am wondering if it is a worthwhile program or if I would be better ahead joining a traditional gym. Thanks.

Sally Squires: We're searching for a story published in the Health section on Curves that may help in your decision. Based on friends and colleagues who have used Curves -- or Contours Express, another similar type of gym aimed at women -- they can be a real boost to developing an activity habit. You get camaraderie. It doesn't take a huge amount of time to do, etc. What I have heard from some is that after about a year, they are ready to move on to other more intensive forms of fitness.

Who else wants to weigh in on this topic?

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Fredericksburg, Va.: I have boosted my vegetable intake with this stew recipe that I developed:

Cancer Kicker Stew

Bob's Red Mill 13-Bean Soup Mix 1/2 to 1 Cup

Muir Glen Organic Tomatoes 1 Large Can

Fresh Garlic 6-8 Cloves Minced; Let stand 10 minutes prior to combining w/onion

Onion 1 Whole Chopped

Extra Virgin Olive Oil 2 Tablespoons

Chicken Thighs 3 or 4

Organic Low Sodium Chicken Broth 1 Quart

Cabbage 1/3 head Chopped in small pieces

Carrot 5 Chopped

Celery 5 Stalks Chopped

Frozen Edamame 1/2 Cup Shelled

Sweet Potato 2 Small Chopped

Zuccini 1 Small Shredded

Fresh Basil 3-5 leaves Cut up

Fresh Ginger Root 2 " Piece Shredded

Fresh Parsley 1 Bunch Cut up

Fresh Rosemary 3 Sprigs Cut up

Fresh Sage 5 leaf clusters Cut up

Fresh Thyme 5 Sprigs Cut up

Directions:

Clean & Soak Beans as Package Directs; Thoroughly Rinse Beans After Soaking; Combine with Tomatoes

Pour 2 T Olive Oil into stew pot; Saute onion in Oil; do not brown: Add Garlic: Saute for 2 more minutes

Add 2 Cups Chicken broth; chicken pieces, chopped carrots, sweet potato; celery; shelled edamame

Remove chicken pieces when thoroughly cooked and shred with a fork

Add Bean Tomato mixture; Add Remaining Vegetables; Add Fresh Herbs; Cook over medium heat until all vegetables are tender.

Add more organic chicken broth during cooking to obtain desired consistency.

Sally Squires: Wow! There are a lot of great ingredients in that stew you have concocted. The American Institute for Cancer Research also offers a number of recipes at their Web site and in their latest cookbook. Plus, there's good evidence from Barbara Rolls lab at Penn State that soup and other low-energy density foods can be quite good in helping you feel full on fewer calories. Thanks for posting.

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New York, N.Y.: You said you interviewed Jack La Lanne. What kind of diet does he follow? Is there link to your interview?

Sally Squires: No link yet. But we plan to run the interview in the upcoming weeks along with video that is being edited now. He was wonderful and was in D.C. to get a Lifetime Achievement Award from the President's Council on Physical Fitness and Sports. I met him and his wonderful wife, Elaine. They were both delightful and inspiring. To whet your appetite for the interview, he is a vegetarian...and will celebrate his 93rd birthday this year.

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washingtonpost.com: Curves, Without Frills (Post, May 27, 2003)

washingtonpost.com: Curves, Without Frills (Post, May 27, 2003)

Sally Squires: As promised, here's a story that we ran in the Health section about Curves.

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Gaithersburg, Md.: Hi Sally,

Do you have any tips for not eating when not hungry? I eat extremely healthy, but I tend to overeat, and eat when I'm feeling stressed or bored. It usually ends up making me feel even more upset, but it is a vicious cycle. I also tend to eat quickly, even though I am trying to get into the habit of eating more slowly. Any tips?

Sally Squires: I not only have tips, I have resources!

At the Culinary Institute, we had a session on Mindful Eating by Saki Santorelli of the University of Massachusetts. We each got a small bag of trail mix. Then choose one piece from it. (Think of the times that one can eat this stuff by the handful!) We took out our one piece. We felt it. We sniffed it. We held it. We put it between our lips, but were not allowed to put it in our mouths. I won't go through all the steps, but try it. It's a great reminder of how fast and mindlessly many of us can eat.

You might also enjoy reading "Mindful Eating" by Brian Wansink. There are also volumes out there by Santorelli and by Jon Cabot-Zinn, all well worth reading to overcome this very common problem.

Hope you'll let us know how it goes. The first step, is being aware. You've already taken that step!

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Arlington, Mass.: I have had a lot of success controlling hunger throughout the day by redistributing my calories throughout the day. I try to make breakfast, lunch, and dinner about the same number of calories and leave space for a pre-exercise snack and a piece of fruit at night. I love cereal and a banana for breakfast, but I've started eating some soy sausage or a tbsp peanut butter with my banana for extra protein. And for dinner, I use salad plates instead of dinner plates to control portion size.

One more great discovery -- brown cow nonfat yogurt. I often think nonfat yogurt tastes funky and prefer low fat yogurt. But I tried the brown cow nonfat yogurt (lemon) and it was fabulous.

Sally Squires: That Brown Cow yogurt sounds like a great food find! Where do you get it? (My favorite yogurt is Total by Fage. Also very delicious.)

You sound like you have really developed some wonderful new habits and strategies. Hopefully, the previous LPCer will find some of these tips helpful too. Thanks for weighing in. Continued success to you!

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Tallahassee, Fla.: I'm getting bored with my diet of mostly meat, vegetables, fruits, nuts, and whole grains -- have to find a way to add chocolate -- any ideas on that? I was diagnosed pre-diabetic, brought all the numbers down, blood glucose is fine, added exercise.

Sally Squires: Yes! What would life be without a little bit of chocolate--which by the way has antioxidants and stearic acid, a healthy fat.

At the Culinary Institute, we grated or shaved small amounts of dark, bittersweet chocolate on a desert. It's amazing how little goes a long way flavor wise. Another good option: sipping chocolate from Trader Joe's (or other places now too.) It's a very dark chocolate, not sweet, that you mix with warm milk. Tastes a bit like hot fudge. Very satisfying (at least to my taste.) Or you could reach for chocolate pudding, or just plain hot chocolate.

Other suggestions out there?

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Canton, Ohio: To Burbs, Va.:

I have been a member of Curves for three years and I absolutely love it. After being a member for that long, I have made some really wonderful friends. However, after being a member for so long at Curves, I do also incorporate walking, hiking and biking into my exercise program. The three days a week at Curves does serve as a wonderful base on which to add additional exercise. I say go for it!

Sally Squires: Thanks Canton!

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Minneapolis: Hi Sally, my question is exercising and eating healthy while sitting. I'm scheduled for surgery in June. I will be in a cast from the knee down (one leg) and unable to walk. While I'm sitting I want to eat healthy and not gain and exercise and tone all at the same time. I'd like to tone my arms and tummy. What do you recommend I do as far as eating healthy and for exercise. Thank you

Sally Squires: Sorry to hear about your upcoming surgery, Minneapolis. For surgical recovery, it can help to get a little more protein. (Helps with wound repair.) So you might add some lean sources of protein, which could be skim milk, nonfat yogurt, skim soy milk, an extra serving of beans, an extra slice of chicken breast (without the skin), some egg whites. You get the idea.

You might stock up now on plenty of things for the freezer, from frozen fruit to healthy prepared foods. Kashi makes a good line of frozen dinners that could help with portion control. But there are other options too from Amy's to Healthy Choice and Smart Ones. You might make some food ahead of time. Or visit something like Let's Dish, a place where you can make food for about a month in an afternoon or evening.

The more low energy dense food you can stock, the better your results are likely to be. So think soups (cold soups if the weather is really hot), salads, smoothies (that you make so you control ingredients and calories -- find an easy recipe in "Secrets of the Lean Plate Club."

As for activity, be sure to consult with your doctor about how much and what to do. You might also ask for a referral now to a physical therapist who can help design some activities for you. But you're right: there's no reason you can't use this time to strengthen other parts of your body, once your doctor gives the okay.

That could mean some hand weights, a stability ball, a bar where you can do pull ups, some videotapes for stretching and flexibility. Even T'ai chi -- but only once your doctor gives the okay. You don't want to do any damage that will sideline you even longer.

Hope you'll let us know how it goes.

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Anne Arundel Co: Brown Cow Yogurt is available at my local Safeway -- Baltimore area -- so ask at D.C. area ones. It's my husband's favorite -- thinks it's closest to full fat French yogurt (he lived in Paris for 10 years).

Sally Squires: Thanks!

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Reston, Va.: Hi Sally,

Like a lot of people, I've been gaining weight every year and have decided to come up with constructive ways to lose a few pounds and get in better shape. I decided to take advantage of some free time this week -- I changed jobs and gave myself a week off -- and decided to put myself in "mini-bootcamp" mode. Starting yesterday, I've been attending one class a day at the gym, with the goal of learning new things to work out at home once I start my new job next week.

My question is, is this too much exercise (for this week)? I've been picking classes that don't focus on the same muscle groups every day, so I think I'm fine -- but I wanted to check. I know I can't sustain this level of activity -- but that's kind of the point.

By the way, I am addressing the calorie consumption angle too - I am trying two new dishes every day. We'll see how that goes!

Sally Squires: What a great idea to give yourself this break, start new habits and begin a new job feeling a little more toned and energetic! This is kind of like an exercise sampler or smorgasbord.

So the main thing to watch for is not to push yourself so hard that you get injured. It sounds like you've found a good middle course. But if anything hurts, don't do it. View this as a learning week. You don't have to be able to do everything right away.

And I love your idea of trying two new dishes every day. Hope you'll let us know what you like best. Good luck on the new job.

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St. Paul, Minn.: Although I am still within a healthy weight range, I have been watching the needle on the scale continue to creep steadily upward over the years. I have always enjoyed walking, I ride a stationery bike during the winter months and eat healthy meals. My problem has always been snacking, especially at work.

I finally drew a line in the carpet and decided that I was no longer going to eat candy. We don't keep candy at home and desserts or other snack foods have always been consumed in moderation but candy, a candy kiss at this desk, a bite-size candy bar at that desk, a hand full of M&M's at another desk¿..you get the picture. Anyway, in two months time with only this change I have lost two pounds.

I had always kept a kind of running tally in my mind while snacking and figured that if I threw in a extra few minutes here and there of walking I could balance out my snacking with additional activity. Now the scale is the proof that I have been snacking a lot more than moving and this has only served to reinforce my commitment to just step away from the candy dish. It's just one little thing but it has really worked for me.

Sally Squires: What a great example of how changing your environment can make a huge difference! Thanks very much -- and congratulations!

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Washington, D.C.: How many servings of fruit can you have in 1 day as part of a weight reduction plans since it has natural sugar. I have at least three most days (strawberry and blackberry; a kiwi, and a banana)

Thanks

Sally Squires: Current recommendation is for most adults to get about 2 cups of fruit daily. Figure that a piece of fruit is equal to about 1cup.

There's a great Website -- paid for by your tax dollars -- that can help you figure out how much to eat. Check out MyPyramid.gov or its sister site MyPyramidTracker.gov.
Both can help you figure out how many calories and servings for you to maintain -- or lose -- your current weight.

Hope that helps.

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Washington, D.C.: Grilling for my friend this weekend, but I just started a diet...what's a good thing for the grill that won't kill my resolve?

Sally Squires: Oh, so many choices. So little time! How about corn? Or plenty of other veggies. You could make kabobs or wrap veggies in foil and then place on grill. Fish is fantastic on the "barbie" as they say Down Under. And for dessert? Grilled peaches or other fruit. Yum.

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Bethesda, Md.: Re: Tallahasee's chocolate cravings, Trader Joe's has merengue cookies with tiny chocolate chips in them, and they're dusted w/cocoa powder. Four good-sized ones are very tasty and only about 100 calories, with just a trace of fat. Also, Weight Watchers has really good ice cream treats -- I like the cookies and cream bars, and the chocolate cones.

Sally Squires: That's a great suggestion. Also there are Bites of Brownies that are very chocolaty and not very high in calories. And I recently attended a dinner party, where the hostess served a delicious chocolate gluten free cake with plenty of fruit -- a lovely combination. What was interesting to me is that without the flour, the chocolate cake was even more chocolaty.

Thanks!

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Gaithersburg, Md.: I used to buy only fresh veggies but have figured out that frozen veggies are cheaper and last a lot longer. Only problem is that it seems most frozen veggies are green - peas, broccoli, okra, green beans, lima beans, etc. Is this okay? Any suggestions on how to mix up my veggies without breaking the bank?

Sally Squires: Yes. And you remind me that in today's Lean Plate Club e-mail newsletter, there are several links to recipes from Gourmet magazine that are both healthy and quick. One includes frozen broccoli!

Trader Joe's -- and other places too -- offer frozen chopped sweet peppers that are yellow, red or orange. They're quite good. You can get black eyed peas frozen, frozen carrots,frozen butternut squash. The list goes on and on. And this is a great time to point out that nutritionally, frozen, fresh, canned and dried veggies and fruit are nearly identical. Except for the price of course! Some also come with added sugar, salt or fat, which is better to avoid. Thanks for weighing in.

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Movement motivation: My husband are going to start a contest. We're each getting one of those pedometers to wear all day at work. Whoever has the most steps at the end of the week wins. We haven't decided on the reward yet, but it will be something healthy. Perhaps a back rub, or winner gets to choose the next movie selection.

Sally Squires: Great idea! And what makes this idea particularly special is that it puts men and women -- and even kids! -- on the same playing field.

Hope you'll let us know who logs more steps!

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re: chickpeas: Sally,

I eat chickpeas probably four days a week for dinner. Sometimes plain, sometimes with an Indian sauce that I love to mix in, and occasionally with rice. Are chickpeas okay to eat this often? I checked the nutrition info and they seem high in carbohydrates, but they're a legume, and I'm a vegetarian and I consider them a good source of protein. Any insight you can provide is appreciated!

Sally Squires: Chickpeas are a wonderful choice. They're rich in fiber, protein and complex carbohydrates. Most importantly, you really like them! That counts for a lot too. You might look sometimes for fresh chick peas which I've seen in groceries in recent years. You might also branch out and try other beans to see if there are any you enjoy as much as chickpeas. And there is something to be said for variety. Adzuki beans are great. Black beans are wonders. The list goes on and on.

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Washington, D.C.: My family, which includes my husband, my 10-year old daughter and myself, have a 30-minute dance contest each night after dinner. We take turns choosing songs and we dance for 30 minutes. The prize is just plain old pure laughter!!

Sally Squires: Wonderful idea! Thanks for weighing in.

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Arlington, Va.: Hi Sally! Thanks for taking my question. I am a big fan of fruit smoothies and love visiting places like Smoothie King, Jamba Juice, and Robeks. I try to stick with smoothies that are mostly fruit, fruit juice, ice, and sorbet. Still, I've heard that a lot of smoothies (especially from chain places) tend to be full of sugar and very high in calories. First of all, is this true? And second of all since I love these drinks, what are the healthiest options? Even if I make them at home, won't they still have a lot of sugar? They're very filling, so I often have one for lunch or instead of an ice cream in the evening. I'd appreciate any suggestions you have!

Sally Squires: Those smoothies are great, but they CAN be surprisingly high in calories. We're almost out of time, but I believe that these places offer calorie counts. You can save a lot of calories by making a few smart switches -- and as I recall, the names are not intuitive in revealing how many calories are contained in the drinks.

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Centreville, Va.: I serve low-fat ice cream (usually vanilla) in pretty parfait glasses topped or layered with lots of berries, fresh or defrosted, or apple chunks with cinnamon (cooked in the microwave for a minute -- tastes like warm apple pie), fresh peaches or nectarines cut-up. My girls love this kind of dessert. It is filling, takes a while to eat, is pretty to look and gets in at least one healthy serving of calcium and fruits.

Sally Squires: Another great idea! Thanks very much.

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Falls Church, Va.: Hi,

I'd like to gain more weight/muscles (work out 3-4 times a week) but I don't eat much meats. Other than buying protein powders and shakes what can I eat more to gain weight ? (I eat eggs but not beans). Thanks.

Sally Squires: Eat an extra helping or two of healthy foods. So you might consider nuts, extra servings of whole grains and have a little extra healthy oil on foods. No need to buy the protein powders, although you can if you want. There's plenty of great nutrition out there from regular food.

Hope that helps and hope you'll let us know how it goes.

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Sally Squires: Thanks to all for a lively, and wide ranging chat. Today's winners are Serbia, D.C. for dancing with the family, Tucson, Fontana, Ann Arundel and St. Paul. Please e-mail me with your postal address and please include winner in the subject line for faster handling.

Look forward to meeting some of you Saturday at the Portland, Oregon Hilton at 9 a.m.

Until next week, eat smart and move more with the Lean Plate Club!

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