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As the Club Turns 7, We Look Back And Look Ahead

Sally Squires — Tue, 29 Jul 2008 00:00:00 EDT

Happy Birthday, Lean Plate Club members! Today marks the column's seventh anniversary. Since we can't blow out the candles together, I'm sending you a gift: a brief roundup of some nutrition tenets and a look ahead at what's likely to be on your plate in the future.

Which Diet's Best? That's Your Choice.

Sally Squires — Tue, 22 Jul 2008 00:00:00 EDT

Is there one diet that's best for losing weight? That's the debate that simmers in weight-loss circles and occasionally boils into a full diet fad. Just recall how the low-carbohydrate craze swept the nation a few years ago.

Peer Pressure Can Carry Great Weight in Girls' Eating and Exercise Habits

Sally Squires — Tue, 15 Jul 2008 00:00:00 EDT

Television, movies, magazines and other popular media often get blamed for pressuring teen girls to be as thin as models. But a new study finds that peer pressure also plays a strong role in how some adolescent girls control their figures.

Writing Off Extra Calories

Sally Squires — Tue, 08 Jul 2008 00:00:00 EDT

Paper weight.

Think Before You Drink

Sally Squires — Tue, 01 Jul 2008 00:00:00 EDT

Food costs a lot these days, so bargains catch the eye more than ever. And when the bargain is for a tempting, icy liquid concoction on a hot, steamy day, it can be hard to resist.

To Produce Good Health, Bite Into Fruit and Veggies

Sally Squires — Tue, 24 Jun 2008 00:00:00 EDT

Imagine a drug that could whittle your waistline, control blood pressure, keep you regular, protect your heart, strengthen your bones, cut the risk of stroke and possibly help you sidestep some types of cancer. And what if this drug were also easy to obtain and inexpensive, and it even tasted good?

Books About 'Diet' and Other Four-Letter Words

Sally Squires — Tue, 17 Jun 2008 00:00:00 EDT

"Beach reading" used to refer to books that were light and entertaining. Now, perhaps as a reflection of our nation's growing girth, summer bestseller lists include diet books that promise to make you lighter -- while presumably entertaining you -- on the beach.

In Designing a Healthful Diet, White Can Be a Fine Accent Color

Sally Squires — Tue, 10 Jun 2008 00:00:00 EDT

Eat nothing white?

Mediterranean Eating: A Delicious Way to Promote Your Health

Sally Squires — Tue, 03 Jun 2008 00:00:00 EDT

Fresh fruit and vegetables, whole grains, fish, olive oil and wine are the makings of a great meal, and they may also be the prescription to help prevent Type 2 diabetes.

It's Smart to Know The Skinny About Fat

Sally Squires — Tue, 27 May 2008 00:00:00 EDT

"Fat is a scary word."

Healthy Home Ec

Sally Squires — Tue, 20 May 2008 00:00:00 EDT

An inviting aroma wafted through Yorktown High School in Arlington as I walked down the hall from the principal's office. Inside Rosemary Molle's classroom, I discovered the source: paella, the Spanish mix of rice, chicken, shrimp, sausage and plenty of seasoned onions, peppers and other vegetables. Remarkably, I found 18 students -- mostly boys -- happily cleaning up after cooking and eating their mouthwatering creation.

Need Encouragement to Shed Some Pounds? Blogs May Help.

Sally Squires — Tue, 13 May 2008 00:00:00 EDT

Shauna Reid, Gerry Pugliese and Deborah Kosnett don't seem to have much in common. They've never met and live in cities hundreds of miles apart. But they share one activity that has changed their lives: blogging about weight loss.

All Substitutes Are Not Equal

Sally Squires — Tue, 06 May 2008 00:00:00 EDT

Mary Poppins knew this secret: We are born with an innate preference for sweetness. As she liked to sing: "A spoonful of sugar helps the medicine go down."

A Too-Good-to-Be-True Nutrient?

Sally Squires — Tue, 29 Apr 2008 00:00:00 EDT

Imagine a nutrient that could help prevent cancer, heart disease and tuberculosis, preserve bones, and thwart autoimmune diseases such as multiple sclerosis, rheumatoid arthritis and juvenile diabetes.

For Women, the Wineglass Is Half Full

Sally Squires — Tue, 22 Apr 2008 00:00:00 EDT

Raising a glass of wine and wishing "Salud!" -- Health! -- is one of life's many pleasures.

Mainstream Food Firms Get Proactive About Probiotics

Sally Squires — Tue, 15 Apr 2008 00:00:00 EDT

How about having some bugs with your breakfast cereal?

More Iron, Without the Meat

Sally Squires — Tue, 08 Apr 2008 00:00:00 EDT

One of the best parts of presiding over the Lean Plate Club is being in regular contact with so many of you.

Subway's Biggest Loser

Sally Squires — Tue, 01 Apr 2008 00:00:00 EDT

He's known simply by his first name -- Jared -- and his claim to fame is being a loser, in fact a super-loser.

Eli's Coming. Keep Up With Him.

Sally Squires — Tue, 25 Mar 2008 00:00:00 EDT

If you're sitting down while reading this, get up.

Eggs Are Back On a Roll

Sally Squires — Tue, 18 Mar 2008 00:00:00 EDT

One of my earliest breakfast memories is of a soft-boiled egg, served in a special dish that seemed as common in family kitchens as cereal bowls are today. Mom carefully cracked and peeled back the top of the shell. My brother and I eagerly grabbed spoons to scoop out the warm, sustaining contents. I can still taste the slightly runny yolk and hear the sound of the spoon scraping the shell's bottom.

Rx for Boomers: Eat Wisely, Drink Plenty, Stay Active

Sally Squires — Tue, 11 Mar 2008 00:00:00 EDT

Good nutrition is important throughout life, but it takes on special significance in middle age and beyond.

Inside Info About Eating Out

Sally Squires — Tue, 04 Mar 2008 00:00:00 EST

Eating out is a national pastime.

Grocers Aim to Tell You How Your Food Measures Up

Sally Squires — Tue, 26 Feb 2008 00:00:00 EST

If you're like most people trying to do the right thing, you have probably spent time pondering the nutritional merits of many foods.

Guess What Real Men Eat

Sally Squires — Tue, 19 Feb 2008 00:00:00 EST

Real men don't eat meat and potatoes -- at least not only meat and potatoes. Now, they're also dining on fruit, vegetables and whole grains -- and enjoying them, too.

Your Heart May Have a Sweet Tooth

Sally Squires — Tue, 12 Feb 2008 00:00:00 EST

According to a popular saying, there are four basic food groups: milk chocolate, dark chocolate, white chocolate and chocolate truffles.

Fighting a Cold, the Old Way

Sally Squires — Tue, 05 Feb 2008 00:00:00 EST

It started as a pesky cold -- not surprising given the winter season, two back-to-back cross-country trips, little sleep and mingling with hundreds of people.

Carrots Are Good for Losing Weight

Sally Squires — Tue, 29 Jan 2008 00:00:00 EST

Broaching the subject of weight can be difficult.

One Size Does Not Fit All

Sally Squires — Tue, 22 Jan 2008 00:00:00 EST

The 36-year-old South Asian immigrant didn't seem like a typical candidate for a heart attack. He was lean, a nonsmoker and had healthy blood pressure, although his cholesterol levels hovered just above normal. But when his chest pain lasted for an hour, he headed for the emergency room.

After 30 Years, Glycemic Index Still Fights for Acceptance

Sally Squires — Tue, 15 Jan 2008 00:00:00 EST

In Australia, if you pick up a box of Lean Cuisine's chicken pomodoro you'll find a small blue and white symbol on the label that lists the product's glycemic index in addition to the usual facts about calories, carbohydrates, fat, protein and sodium. Some 150 other product carry the symbol, too.

Ready to Lose a Few Pounds? They've Got a Plan for You.

Sally Squires — Tue, 08 Jan 2008 00:00:00 EST

Performer Queen Latifah is about to be cast in a new role: weight-loss spokeswoman for Jenny Craig, the commercial diet that has recently helped formerly "fat actresses" Kirstie Alley and Valerie Bertinelli shed pounds. Latifah, who is known for her curves, isn't trying to get starlet skinny but hopes to lose about 15 pounds to cut her risk of Type 2 diabetes, a condition that affects about 20 million Americans.

Wine and Beer That Won't Make You Fat or Tipsy? I'll Drink to That!

Sally Squires — Tue, 25 Dec 2007 00:00:00 EST

The holidays mark the end of one year and the beginning of another -- a worthy occasion for celebration. So it's hardly surprising that wine, beer and spirits flow freely.

The Whole Truth About Grains: Bulgur Can Trim Your Bulges and Spelt Can Make You Svelte

Sally Squires — Tue, 11 Dec 2007 00:00:00 EST

There are familiar, but often overlooked, foods lurking in your pantry that can assist with weight control and help combat abdominal fat: whole-grain products, from oatmeal to whole wheat bread.

How to Win a Reprieve From The Food Court's Guilty Pleasures

Sally Squires — Tue, 04 Dec 2007 00:00:00 EST

You've just elbowed your way through the holiday crowds at the mall when hunger strikes. The scent of freshly baked chocolate chip cookies, hot pretzels and bacon cheeseburgers wafts from the food court, beckoning you like the sirens did Ulysses.

A Few Tricks to Easier Self-Control

Sally Squires — Tue, 27 Nov 2007 00:00:00 EST

Finding ways to feel full with fewer calories is a trick that can help you sidestep nutritional mischief and added pounds, especially during the tempting holiday season.

Confused, or Just Confusing?

Sally Squires — Tue, 13 Nov 2007 00:00:00 EST

If you're feeling a little whiplash from recent nutritional news, no wonder.

Hold the Salt: A Growing Chorus

Sally Squires — Tue, 06 Nov 2007 00:00:00 EST

Life has gotten pretty salty in recent decades. And no, that doesn't just describe the growing number of R-rated movies, raunchy song lyrics and wild Hollywood celebrities.

Eating for Two, One Trimester at a Time

Sally Squires — Tue, 30 Oct 2007 00:00:00 EDT

Eating healthfully is one of the first parental challenges that expectant women face. Not only is it important to hit all the right nutritional notes, there's also the question of how much weight to gain. Eating for two is often misinterpreted as a license to overeat, but gaining too many pounds raises the risk of serious complications for mother and baby.

Consumer Challenge: Making Head or Tail of Fish and Mercury

Sally Squires — Tue, 23 Oct 2007 00:00:00 EDT

Should pregnant women eat fish?

Hiding Veggies In Food: Benefit Or Betrayal?

Sally Squires — Tue, 16 Oct 2007 00:00:00 EDT

Parents rarely need to coax their kids to have ice cream. But they frequently cajole, plead, bargain, bribe and even threaten to get them to eat more vegetables, fruit and other nutritious fare.

Eat, Drink and Be Careful

Sally Squires — Tue, 09 Oct 2007 00:00:00 EDT

One week, it's E. coli in fresh spinach. Then there's the recall for botulism in canned chili, beef stew, hash and gravy. And another for "gripe" water for colicky infants due to concerns about cryptosporidium. Just this week, there was an expanded recall for E. coli in frozen burgers and another for cooked turkey because of possible contamination with listeria.

A Smart Diet Is Good for What Ails You

Sally Squires — Tue, 02 Oct 2007 00:00:00 EDT

Many people live to eat, but what if you could eat to live?

These Losers Never Quit

Sally Squires — Tue, 25 Sep 2007 00:00:00 EDT

"The Biggest Loser," the hit reality television show about weight loss, recently launched its fourth season on NBC by introducing 18 new -- and very obese -- contestants ready to shed pounds and perhaps win $250,000.

As Vitamins Go, D, You Are My Sunshine

Sally Squires — Tue, 18 Sep 2007 00:00:00 EDT

Vitamin D is best known for building strong bones, but it may have another benefit: longevity.

Symbols Of Change

Sally Squires — Tue, 11 Sep 2007 00:00:00 EDT

It's a no-brainer that a small baked potato is a better nutritional choice than a large order of greasy french fries. But when it comes to comparing the nutritional attributes of many other foods, the possibilities can get pretty confusing.

Addicted to Food? Maybe It's All in Your Head.

Sally Squires — Tue, 04 Sep 2007 00:00:00 EDT

Alcohol, nicotine and cocaine are a few of the substances known to be addictive. Now some scientists wonder whether food should be added to the list.

A Heavy Burden for D.C. Kids

Sally Squires — Tue, 28 Aug 2007 00:00:00 EDT

A new report gives District children a dubious distinction: Nearly one in four of those ages 10 to 17 is overweight, making them the heaviest kids in the country.

Half an Hour for Health

Sally Squires — Tue, 14 Aug 2007 00:00:00 EDT

Couch potatoes, start your engines.

Raw Milk: Udderly Foolish?

Sally Squires — Tue, 07 Aug 2007 00:00:00 EDT

Don't even try to separate Chris Schlicht from her raw, unpasteurized milk.

Don't Share the Weight

Sally Squires — Tue, 31 Jul 2007 00:00:00 EDT

Add your friends to the growing list of things that can help you put on weight.

The Secret to Weight Control: Not Being Dense

Sally Squires — Tue, 24 Jul 2007 00:00:00 EDT

Worried about fitting into your bathing suit, shorts and other revealing summer clothes without feeling chronically hungry and deprived?

Tea -- Plenty of It -- May Do the Body Good

Sally Squires — Tue, 17 Jul 2007 00:00:00 EDT

Michael Seidman, director of the Center for Integrative Medicine at the Henry Ford Health System in Detroit, hates the taste of green tea. But that doesn't stop him from drinking a cup five days a week. When he's done, Seidman squeezes the liquid out of the tea leaves and then -- get this -- eats them.

When Food Is A Danger

Sally Squires — Tue, 10 Jul 2007 00:00:00 EDT

For the estimated 12 million Americans with food allergies, eating can be quite an adventure.

Take a 'Cue From History and Get Your Grill On

Sally Squires — Tue, 03 Jul 2007 00:00:00 EDT

You and George Washington may have more in common than you might think. When you pile your plate high with barbecue tomorrow, you will be engaging in a celebration deeply rooted in our nation's history.

Rx: Get Active

Sally Squires — Tue, 26 Jun 2007 00:00:00 EDT

"Walk two miles and call me in the morning."

How Far Can Your Dollar Stretch?

Sally Squires — Tue, 19 Jun 2007 00:00:00 EDT

Several members of Congress recently made news when they tried to see if they could subsist on $21 per week -- the average amount that food stamp recipients receive to supplement their income.

A Fitness Icon Keeps His Juices Flowing

Sally Squires — Tue, 12 Jun 2007 00:00:00 EDT

I should have known that Jack LaLanne was pulling a fast one, but my heart sank when I first saw the fitness guru slumped before the television in his hotel suite.

Losers Are Just Plain Lucky

Sally Squires — Tue, 05 Jun 2007 00:00:00 EDT

Why some people struggle more than others to shed pounds is a mystery that perplexes scientists and frustrates dieters, who are often blamed for lack of willpower.

Making Meals a Family Affair

Sally Squires — Tue, 29 May 2007 00:00:00 EDT

Most parents look for ways to give their children an edge, but many miss an easy and often inexpensive recipe for success: eating together.

For This Week, a Simple Challenge: Step It Up, and Add Some Calcium

Sally Squires — Tue, 22 May 2007 00:00:00 EDT

Staying active can sometimes take creativity.

Staying Active Is a Challenge for All Ages

Sally Squires — Tue, 15 May 2007 00:00:00 EDT

Surfing the Internet is often cited as a cause of sedentary living. But what if the Web could be transformed into a tool to help boost physical activity?

One Year on, Could the Family Challenge Be Becoming a Habit?

Sally Squires — Tue, 08 May 2007 01:00:00 EDT

Changing habits can be fun for a few weeks. But for most people, the novelty soon wears off. Despite our good intentions, we fall back into our old patterns, even when they risk our health.

Nutrition, On the Cheap

Sally Squires — Tue, 01 May 2007 00:00:00 EDT

Eating healthfully is easy to do when you have the money to dine on wild Alaskan salmon, arugula and fresh raspberries. But is it is possible to eat well on a tight budget?

Give Kids a Chance to Eat Wisely

Sally Squires — Tue, 24 Apr 2007 00:00:00 EDT

You know how hard it can be to say no. Our tendency to accept what we're offered may have value when it comes to encouraging children to choose -- and eat -- healthier food at school. A new report suggests a simple, low-cost approach: Just offer it to them.

Eating and Exercise: How to Find the Right Mix

Sally Squires — Tue, 17 Apr 2007 00:00:00 EDT

Figuring out what to eat and drink before, during and after exercise can give your brain a real workout.

The Facts About Fats

Sally Squires — Tue, 10 Apr 2007 00:00:00 EDT

Fat is no longer a four-letter word in nutrition circles, but knowing how much of it to chew -- and what kind -- can be tough.

Full Up to Here With Commercials

Sally Squires — Tue, 03 Apr 2007 00:00:00 EDT

Parents who stock their kitchens with healthy food, limit eating out and ensure that their children stay active may overlook a threat to their best efforts to keep their kids lean: the television.

Can a Healthy Snack Be Tasty?

Sally Squires — Tue, 27 Mar 2007 00:00:00 EDT

Finding time to sit down and eat a meal can be challenging. But snacking is a different story.

Produce Campaign Aims to Produce Better Health

Sally Squires — Tue, 20 Mar 2007 00:00:00 EDT

Get ready for the juggler.

And the Winner Is . . . Well, Nobody

Sally Squires — Tue, 13 Mar 2007 00:00:00 EDT

Put down your steak knife and stop salivating over the butter.

District May Add Data to the Menu

Sally Squires — Tue, 06 Mar 2007 00:00:00 EST

If you're wondering how you can eat out without overloading on calories, a bill slated to be introduced in the D.C. Council today could soon help.

Tiny Additions to Diet May Pay Off Big-Time

Sally Squires — Tue, 27 Feb 2007 00:00:00 EST

Bacteria aren't usually welcome ingredients in food or drink. Just ask anyone who has recently had to toss out a jar of peanut butter because of concerns that it might be tainted with salmonella.

Pregnant? Say Yes to Seafood

Sally Squires — Tue, 20 Feb 2007 00:00:00 EST

Pregnant and nursing women, as well as those who want to conceive, are advised in the United States to avoid certain types of seafood and to limit consumption of other varieties as a way to reduce potential ill effects from mercury and other contaminants.

Spice Up Your Sex Life?

Sally Squires — Tue, 13 Feb 2007 00:00:00 EST

The strong desire for food and drink is undisputed. Just ask anyone who has experienced a heartfelt craving for a juicy burger, pizza or ice cream.

Stealth Calories

Sally Squires — Tue, 06 Feb 2007 00:00:00 EST

Pick up a processed food item these days -- from bread and cereal to salad dressings, soft drinks and soups -- and you're likely to find a common ingredient: high-fructose corn syrup.

Short-Term Losses

Sally Squires — Tue, 30 Jan 2007 00:00:00 EST

Lean Plate Club members are a curious lot who frequently e-mail me during the week with questions. Here's a roundup of some of their most recent queries and my replies:

Why We Eat When The Heat Is On

Sally Squires — Tue, 23 Jan 2007 00:00:00 EST

When life gets tough, the stressed often get hungry.

The Evidence Is Thin on Multivitamins

Sally Squires — Tue, 16 Jan 2007 00:00:00 EST

If you're among the 52 percent of Americans who take multivitamins or minerals, you may be surprised to learn how little experts know about their benefits -- or their potential harm.

Drink Up to Slim Down?

Sally Squires — Tue, 09 Jan 2007 00:00:00 EST

Earlier this month, the federal government imposed stiff fines on some well-known marketers of weight loss pill for deceptive marketing. Now, there are signs of concern about the marketing of other products that appear to promote weight loss. A new green tea beverage is drawing sharp criticism from scientists and from a consumer group that says the drink's promotional material implies that it could help with weight loss.

Resolved to Be a Loser? You'll Need More Than Luck.

Sally Squires — Tue, 02 Jan 2007 00:00:00 EST

When it comes to New Year's resolutions, losing weight tops the list.

Make Weigh for the Holidays

Sally Squires — Tue, 21 Nov 2006 00:00:00 EST

In this era of super-sized portions, the idea of eating large -- without being large -- might seem like a fairy tale.