Sally Squires

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The Lean Plate Club
With Sally Squires
Washington Post Staff Writer
Tuesday, Dec. 4, 2001; 1 p.m. EST

Welcome to The Lean Plate Club, hosted by Washington Post health and nutrition writer Sally Squires. On Tuesdays at 1 p.m. ET, Sally leads a discussion for people who want to eat healthier, move around more and otherwise get better but not bigger. We're not about fad diets or crash weight-loss plans; we're about eating wisely and living healthy for the long haul.

We want to hear from you -- your tips, strategies, meal plans, successes, warnings, setbacks and more. Of course Sally will be happy to answer questions, and turn others over to the Club. None of this, of course, is a substitute for medical advice.

Health section editor Craig Stoltz will join Sally sometimes. Stoltz has none of Sally's impressive credentials but labors under a decade-long medical directive to control his weight and eat wisely, takes a statin to lower his blood cholesterol and keeps track of everything he eats on a Palm handheld computer, a fact most of his acquaintances no longer find interesting.

A transcript follows.

Editor's Note: Washingtonpost.com moderators retain editorial control over Live Online discussions and choose the most relevant questions for guests and hosts; guests and hosts can decline to answer questions.

Sally Squires: Welcome back to the Lean Plate Club and our on-going Holiday Challenge. You'll see in today's Health section that a number of participants have stuck with the challenge and found that they not only maintained their pre-holiday Thanksgiving weight, they actually lost a couple of pounds. While that's not the goal, if it happens, we'll celebrate that accomplishment too.

With one holiday under our belts--and two more to go--we've got a number of questions and comments waiting already. S let's get started. And don't forget that you can report in about your progress at www.washingtonpost.com. We have a special health chat room set up to talk about the Holiday Challenge.

Sterling, Va.: Just wanted to thank you for the Holiday Challenge. This time of year is always stressful for me, and the weight gain was a big part of that stress; this year, I had resigned myself to weight gain (Sept. 11 then unexpected death of my mother) but the mindset to "just hold the line" is working better than I could have imagined.

Thank you for offering a goal that is completely within anyone's grasp.

p.s. I have lost almost 5 pounds. But you knew that was coming, didn't you?!

Sally Squires: Fantastic, Sterling! Congratulations. Have you done anything special that you'd like to share with the rest of the participants--and maybe inspire a few others?

Falls Church, Va.: What is the culmination of the holiday challenge and will anyone win anything?

Sally Squires: Falls Church:

Here's the deal with the Lean Plate Club Holiday Challenge. Several Clubbers had written to us, worried that they would gain weight over the holidays. There's scientific evidence to back up their concerns. Holidays, and by this we mean the six weeks or so from Thanksgiving to New Year's, is fraught with parties, even more limitless food than usual, less time because of hectic schedules and often bad weather (although this year, it's been pretty darn balmy around DC and much of the East Coast.) Bottom line is that people are even more stressed than usual by the holidays and so they overeat and don't exercise enough.

Dr. Jack Yanovski, a researcher at NIH, has found that the average weight gain over the holidays is about a pound. But for those who are heavier--and these days that more than half of us--six pounds is the norm. The bad news is that this weight often doesn't disappear in the New Year, one reason why the country is facing an obesity epidemic of unprecedented proportions.

Let's face it: who wants to diet at the holidays? (Again, scientific research suggests that dieting isn't usually very successful over the holidays for obvious reasons.) We would never suggest anything so Scrooge-like for you or for us.

So, we can up with another plan: why not simply hold the line on weight gain this year. In other words, no need to add to the stress that everybody is already feeling but getting rigid on food. Instead, why not simply maintain weight from Nov. 13 (the week before Thanksgiving) to the New Year. That way, Holiday Challenge participants can begin 2002 a little ahead of the game. They will have maintained their weight--and presumably sampled much but not all of the holiday spirit--and then could decide what steps they want to take in the New Year for a fresh diet and exercise regimen.

That's the deal. It's simple. It's direct. We published a weight chart to allow participants to check their weight (and presumably watch it hover at that pre-Thanksgiving plateau). You can find a copy on the web at http://www.washingtonpost.com/wp-srv/health/leanplatechart.pdf

The Challenge ends--when else?--Jan. 1. It's not too late to join. Each week, look for tips from experts and stories from those who have decided to take the challenge to see how they do. And yes, there may be a few contests along the way that would result in a prize or two. Watch this space!

Washington, D.C.: I didn't lose weight over Thanksgiving. In fact, I gained two pounds. And I didn't overeat! I took healthy servings of Thanksgiving dinner but didn't end up finishing it... yet still two pounds found their way on to my body. I'm bewildered.

Sally Squires: Okay, Washington, our sympathies. But don't stress out too much over this, either. Yes, it's disappointing, but how you react from now on is what's really important.

Try jotting down what you're eating every day. (No need to get real fanatical about this, but just keep a brief running log.) In other words, were there some foods that you might have missed? It's quite easy to do. Here's a story I'll tell on myself. I traveled this weekend and that meant an erratic meal schedule. When I thought back to what I'd eaten for one particular day, I was feeling pretty good about it, until I remembered that there was a piece of birthday cake I had overlooked, there was a small snack bag on the plane (not a lot of calories but it all adds up) and a can of juice (12 ounces, so fairly caloric) that I hadn't taken into account. You get the picture. It's especially easy to lose track during the holidays, another important reason to plan ahead.

You don't mention exercise? Are you working out? Did you slack up a little bit? Finally, could there be some water retention here? In other words, did you eat a lot of salty stuff that could help account for a water weight gain? And if you're a woman, could you be experiencing some natural monthly weight changes?

Get on the scale at different times of the day for the next 48 hours and see how your weight fluctuates. Maybe you'll find that those two pounds were two pounds of fat after all. What you want to focus on is the big picture. Get your eating and exercise habits in line, and the weight should take care of itself, although it doesn't always occur at the pace one might prefer.

Let us know how you do. Anyone else out there who's struggling?

Arlington, Va.: TURBOCOOKER -- where can I get one that's not $80-90. I heard about an outlet store having them in a far away state, but has anyone seem them around here? What about comments if you have one -- worth the money? How well (not-so-well) does it work? Thanks!

Sally Squires: I believe that I recently saw this device on television. But I don't know much about it. Any consumers out there have experiences with it that they'd like to share?

Timonium, Md.: Just when the holidays come with all that yummy food, my mother has just been found to have very high (too high) cholesterol. She also needs to lose some weight (50 pounds). My father is not an adventurous eater. I'd like to prepare some foods for when they come for dinner, but I don't know where to start. (My cholesterol level is 150, and I don't eat red meat or poultry, but my husband does.) Can you give me some tasty, low-fat and low-cholesterol ideas? Thanks for doing this chat.

Sally Squires: Yes, Timonium. There are a whole lot of places where you can get some help with lower cholesterol recipes for your parents. Start with the American Heart Association. They do some good basic recipes.

Dr. Peter Kwiterovitch of Johns Hopkins has also written two excellent volumes:
Johns Hopkins Complete Guide to Preventing and Reversing Heart Disease (1998)
and
Beyond Cholesterol (1989).

Ron Goor, who used to be at the National Heart, Lung and Blood Institute, has written several volumes that are also helpful. And there are excellent books and recipes by Pritikin folks and by Dean Ornish. Also check out the Web site at www.nih.nhlbi.gov for more info on cholesterol lowering and cholesterol risk. Good luck.

College Park, Md.: How do you step up your exercise routine without ending exhausted by Thursday! I spent the weekend recovering from last week's workout.

Sally Squires: College Park: How much are you adding to your routine? When are you exercising? Can you, for example, exercise in the morning one day and the evening the next?

Don't forget about simple additions to exercise either. While traveling, I made sure that I walked up and down the airport concourses and found I could add several thousand steps to my daily regimen. Now, of course, this wasn't high intensity aerobics, but it kept me moving. That's the kind of thing we're talking about.

Also, be sure that you're getting enough sleep. If you're not, that can really undermine your workout plan.

Alexandria, Va.: Some friends and myself are training for a marathon. We decided that Friday nights we would take turns having everyone over and cooking a healthy, yet energy filled meal to prepare us for the next morning's run.

I'm having a hard time finding cookbooks, Web sites, or any other source for recipes that have the balance that athletes need -- protein, carbs, and a little bit of fat, too.

For example, last Friday I made a shrimp stir-fry with carrots, broccoli, snap peas, mushrooms, and water chestnuts on jasmine rice, with a side of chinese broccoli with fish sauce. Non-fat yogurt parfait was for dessert. Any resources? Or recipes?

Sally Squires: Alexandria:
I've got several good suggestions for you. Start with Nancy Clark's Sports Nutrition Guidebook. I think it contains just good common sense.

Mark Allen, his wife, Julie Moss and Bob Babbitt, have also written Workouts for Working People. These folks are triathletes, who now have real lives, working and rearing families like the rest of us. They offer some really good tips on workouts and training diets.

Also browse through Human Kinetics. They often publish new titles that should be right up your alley.

Quantico, Va.: Sally, I'm still holding at 127 pounds and am looking forward to the Christmas holiday. I love eggnog and hope that this won't hurt my chances of maintaining my weight in the long run. I did make a huge batch of holiday cookies for my office and my husband's office, but I brought in animal crackers for myself. I haven't gained or lost any weight and I'm still working out. Do you have any suggestions/ideas for a not so typical Christmas dinner?

Sally Squires: Good job, Quantico on holding steady through Thanksgiving. Watch the eggnog, however. It's so caloric, that you might think of it as a dessert. How caloric? One cup has 340 calories and that's before you add the rum (or other alcoholic beverage.)

What I'd like to know is how you managed to make those holiday cookies without being tempted to "taste" a lot of them yourself? I call that real willpower. What did you do?

As for special holiday meals: Turkey is not exactly new or different, but it is low in calories. You might try a holiday brunch with smoked salmon. The other traditional fare--duck, beef wellington--are going to be fairly caloric.

Other thoughts out there?

20005: Read your holiday challenge and decided to try it and I actually lost a couple of pounds over the Thanksgiving holiday!

Sally Squires: Good for you. We were quite surprised at the number of folks who have had the same experience. It almost seems by not getting too rigid about food that it takes the pressure off.

Gaithersburg, Md.: Two great sources of low fat wonderful recipes are Cooking Light Magazine and a cookbook by two sisters called "Looney Spoons." Both turn out well and seldom require in difficult to find ingredients.

Sally Squires: Thanks Gaithersburg. I, too, really enjoy Cooking Light. I'm not familiar with the Looney Spoons, but it sounds interesting.

Falls Church, Va.: Hi Sally,

My husband and I are preparing for the arrival of a new baby. I know we will be exhausted and probably won't feel like cooking for a while, but we want to continue our healthy eating habits. I have frozen some lentil and black bean soups, but wondered if you or other chatters had suggestions for good foods to freeze. My husband and I are vegetarians. Also, if we make something with tofu and freeze it will it still be edible when we thaw and cook it?

Sally Squires: Congratulation on your impending new arrival. This is an exciting time, but you're right to figure on being quite busy. Aside from freezing foods, why not think about making fresh things quickly: pasta and salads come to mind.

I also keep Boca Burgers on hand. And there are an awful lot of frozen vegetarian choices at Safeway, Giant, Yes!, Fresh Fields and Trader Joe's. I haven't frozen tofu--have only eaten it fresh--so can't say how that might fare. Anyone else want to weigh in?

Frozen Fruits: Sally,

I have discovered a new favorite treat -- slightly thawed frozen fruit. I mix things like cherries, blackberries, and raspberries with bananas, clementine oranges and grapes. My question: are these flash frozen fruits as good for you as non-frozen fruits?

Thank you.

Sally Squires: I love frozen fruit. In fact, before it was easy to find unsweetened fruit, I often froze it myself and still do that with over-ripe bananas. (They're even better if you pop them in the food processor and add a little lemon so that they don't discolor before freezing.)

As for vitamin contents, it used to be thought that frozen and even canned was not as good as fresh. There may be some slight loss of vitamins, especially C, but I've also seen evidence suggesting that it's not that much a drop in vitamin content. And remember: it's not just vitamins that seem to be beneficial in fruit and vegetables. There's a whole range of phytonutrients, most of which scientists are still figuring out what they do. So you get all those benefits too.

Rockville, Md.: Help, I have read your column and really don't know what to do, I am 25 years old, and 130+ pounds overweight. I have dieted, exercised, everything. Most recently, five months of Jenny Craig at 1200-1500 calories a day, plus moderate exercise, plus walking netted me a grand total of 9 pounds, and no significant body fat change.

I have tried prescription drugs, seen a nutritionist, and my doctor just shrugs his shoulders. My BMI is 44, and morbid obesity runs in my family, no one over 200 pounds has made it to 50 that I know of. I don't want to be middle aged!

Sally Squires: Rockville:

Do not despair. Hang in there. You're right to keep at this effort. It may be that the 1,200 to 1,500 calories a day was too low for you.

If your doctor is not paying attention to this, get a second opinion from another doctor. Your family history and your BMI of 44 puts you at significant risk. You're very young, and you can take steps to correct this problem before you experience serious health complications.

First, find another doctor. Second, consider an appointment with a registered dietitian. (The American Dietetic Association can be contacted at www.eatright.org)

The Uniformed Services University of the Health Sciences also has an on-going research program that might be appropriate for you. Contact me after the chat and I'll put you in touch with the researcher. (squires@washpost.com).

You might also try TOPS. (That stands for Take Off Pounds Sensibly.) www.tops.org

Keep searching. Everyone is different. It may take you time to find the right approach, but you didn't gain that weight overnight. There are a lot of inspiring success stories.

Freezing now for Later: Some input for Falls Church: (1) Invest in a Slow Cooker (small one 2.5-3 quart);(2) Definitely stock up on Trader Joes Frozen Spinach, Broccoli and peas to throw into foods later.(3)Prepared noodles with veggies freezes well.

Sally Squires: Good suggestions. Thanks for sending them in.

For the parents to be: I made up several casseroles for some friends who were in the same situation and threw them (the casseroles, not the friends) in the freezer shortly before the Joyous Day. I made the following three:

- mac and cheese (from scratch, Joy of Cooking recipe)
- lasagna (can easily be made vegetarian)
- tuna noodle casserole (A light version, no canned soup. Dunno if you eat fish or not)

Other things that would work well include veg. chili and other hearty soups. Check out Moroccan Chickpea Soup on www.epicurious.com. That would freeze well, too.

Sally Squires: Great ideas! Another good source is the Vegetarian Resource Group as well as Vegetarian Times.

Arlington, Va.: If you freeze a block of tofu, its texture is different upon thawing. If the tofu is already incorporated into a recipe, particularly if it is blended in, I wouldn't think it would be affected by freezing in the same way. However, I have not tried this so it's just a guess.

Sally Squires: Thanks Arlington. The only way I've ever had frozen tofu is when my refrigerator got too cold. I agree with you that it would likely be okay if it were blended in. Maybe the expectant parents can try and report back to us.

Arlington, Va.: I'm a 25-year-old in great shape and I eat well. So, I'm wondering if getting those "extra" steps of walking that you speak of (e.g., walk around the block at lunch) will add much to my already healthy lifestyle. It just seems like so little effort and benefit when I'm already running three miles and lifting a few days a week. I suppose every little bit helps, and it's enjoyable and good for my spirits, but when it comes to calories and fat burned, does it really make a difference for someone in good shape already?

Sally Squires: Yes. And here's why. There have been studies done of people who worked out a lot. Those who then led sedentary lives the rest of the day, didn't lose as much weight or stay in as good shape as those who figured out how to maintain activities throughout the day.

Right now you have youth on your side. And it's probably hard to imagine that you won't be able to stay in good shape. But we all lose muscle mass as we age (unless we take steps to counteract this) and most of us lead increasingly sedentary lives as we grow older. The combination takes a toll. Yes, you might be one of the lucky few. But even if you don't gain a little weight as you age, there's another reason to stay active in a variety of ways.

It counteracts injuries--believe it or not your knees can get tired, just look at Michael Jordan--and studies show that thin sedentary people have more health problems than physically active heavier folks.

Fairfax, Va.: You CAN have success over the Holidays, and not feel deprived.

Last Christmas I ended up losing two pounds. This Thanksgiving two week period I lost almost six pounds. And I didn't deprive myself, either. I'm doing Weight Watchers, and was simply more stringent in watching what I ate in the days leading up to the Holiday, and in the days following.

Sally Squires: Way to go, Fairfax! That's what we're aiming for--moderation. In other words, ways for you to have cake--or at least a little of it--and eat it too!

Alexandria, Va.: I love the taste of egg nog, but find it too rich so I cut it with skim milk, which slashes calories, too.

I'm also a big cookie baker and my strategy this year is to wrap up everything ASAP to give as gifts, saving only a few for myself.

Sally Squires: Good strategies, Alexandria. You can also find reduced fat eggnog, which tastes pretty good, but is still fairly high in calories.

Were you also able to resist tasting those cookies too while you made them?

Sterling, Va. Again: Thank you for the words of encouragement and support! What am I doing different? I am not really sure. What is really interesting is my sense that I am NOT as stressed this year as before.

When I first heard the Holiday Challenge, I did not think it would help me. I really wanted to use recent tragic events as a reason to gain weight, as if it was my due. I was just feeling sorry for myself.

But maybe the success is because I have been 'dieting' for almost two years, stressing on every fat gram and every carb, and not getting the results I expected (down 20 pounds, not 50) so I think the challenge gave me a way to do what I wanted (eat) instead of what I was 'supposed' to do (diet). Yes, I went into it for all the wrong reasons; this is why I had to write in to share this success, especially after reading all the posts from people who thought that the challenge was not strong enough.

Sally Squires: Thanks, Sterling. Whatever reason you decided to participate, it sounds like it's worked for you.

I've heard a number of nutrition experts say that sometimes people need to just relax a little bit over this. We have to find that important balance between paying attention and not going overboard. Sounds like you've managed to get the right equation.

Re: Frozen Fruits: Here's my philosophy:

Fresh fruit that is perfectly ripe is best. Underripe doesn't taste good, and fruit past its prime can be nasty. I'm sure that the nutrients go down the longer it sits, too.

Fresh frozen fruit is next. Since it's frozen at the height of ripeness, in theory it should have the same nutritional benefits as when it was picked. Especially if you stick with types that don't add sugar or preservatives, such as Trader Joe's mango or pineapple chunks.

Canned fruit -- the worst. All those preservatives and added sugars/syrups make it no better than candy.

These are just my opinions and perception -- I'm not a dietician or nutritionist, just who tries to eat well and use common sense when shopping.

Sally Squires: Yes, but have you ever tried freezing a can of fruit and then putting it into the food processor. Voila! Sorbet. It's really quite good. Trick is that you have to use fruit that is at least in light syrup, and frankly, heavy syrup is best. Then let it freeze for at least 12 hours.

It's a very nice treat.

Freezing: Fresh tofu frozen tastes awful. But the baked or fried ones taste nice after thawing, guess since it has already been incorporated with flavor. Try making, steaming then freezing sprouts: my mom does this a lot. They can be thrown into anything other than a salad, too.

Sally Squires: Thanks for the info. I wasn't too impressed with the frozen tofu myself.

Manassas, Va.: Is sushi good for me? I mean -- lowfat? Also, what about ceasar salad?

Sally Squires: Yes, Manassas. Sushi is generally low fat. Three ounces of raw tuna, for example, contain about 122 calories, and I suspect that most sushi contains a little under that. Of course, there's also rice--figure on 120 calories per half cup--but again, most sushi doesn't have a whole lot of rice. Sushi is low in fat. But you should also be aware that there are sometimes unwanted additions to eating raw fish. Case in point: tape worms. They're infrequent, but they do occur.

As for the Cesar salad. A cup of romaine lettuce has just six calories. Add some sprinklings of parmesan cheese, an egg and some anchovies, and you'll add another couple hundred calories. Drench that salad in dressing, which is often loaded in fat, and you can easily add a couple hundred more calories--plus a lot of fat. And, you risk salmonella if you eat your egg the traditional way, which is raw. It's safer to try pasteurized eggs.

Washington, D.C.: Sally, I really want to lose weight and with a combination of exercising, I know that I need to control what types of food to eat. I usually crave candy, carbs, and sugar. Any suggestions on what foods to stay away from in order to lose the weight? I have tried all kinds of diets. Also how important is water in a diet?

Sally Squires: Here's the thing, Washington. There are no good or bad foods. What you want is a good combination that will make you feel full.

Barbara Rolls at Penn State has found that high volume food is really good for satiety. That means soups, stews, puffed cereals. (If you want to learn more, see her book, Volumetrics.)

Water is good for several reasons. One, most of don't drink enough. We really do need those eight glasses a day. Dehydration can cause tiredness and many people eat when they feel tired--or drink too much caffeine.

Second, water will fill you up a little. But Rolls has found that it doesn't last as long as high volume food.

Try eating a little bit of protein, carbs and yes, fat, at each meal. Add a lot of fruit and vegetables and go for whole grains whenever possible, because they will also add fiber and make you feel full sooner.

washingtonpost.com: Share your progress and experiences with other LPC members in the holiday challenge message board.

Annapolis, Md.: I wrote ina few weeks ago about cooking for my boyfriend now that he has high cholesterol. Together, he and I have made great strides towards healthy eating. The problem we have run into is when we have to work late or for some other reason don't have much time to make dinner. We aren't real clear on what things are good to have in the freezer or pantry that are quick, but good for us, too. In the past, those would be our junk food nights -- beans and dogs, mac and cheese, etc. Those obviously don't fit in with our new healthy outlook. Besides Boca burgers, can you recommend some good healthy quick meals to have in the freezer or pantry?
Thanks!

Sally Squires: Welcome back Annapolis. And good for you for taking these healthy steps.

Here are a few suggestions that I use for those nights when I work late:

Chicken breast (You can keep them frozen). Broil or lightly sautee in a frying pan (with spray olive oil or in a nonstick pan.) Add vegetables (spinach, broccoli, green beans, mushrooms, tomatoes, whatever your heart desires). Serve with half a cup of rice or pasta (takes about 15 minutes to cook, less if you use the quicker rice.)

I keep salad fixings washed and wrapped in paper towels in the refrig. Canned soups are another quick favorite. Omelets (you'll want to use Egg beaters or another reduced cholesterol variety) are another... Pasta is also a choice, topped with tomato sauce.

Re: Sushi: Keep in mind that a lot of sushi places offer sushi with cooked ingredients or no meat at all (think cucumber rolls), further cutting calories and eliminating possible risks associated with raw fish.

Sally Squires: Yes, you're absolutely right. Our editor, Craig Stoltz, often brings these in for lunch. They look delicious and you can buy them at Giant.

Maryland: Hi Sally,

As part of my effort to lose weight and better my eating habits, I am keeping up with what I eat with the Vivonics software (it's helping quite a bit). I have several recipes that don't have nutritional information. Do you know of a Web site or computer program that will allow me to enter the ingredients and amounts and calculate the calories, fat, etc.? Thanks.

Sally Squires: I can't think of one immediately, but seem to recall from the American Dietetics Association that this exists. I will report back next week on it.

College Park, Md.: How do I stop the Freshman 15?

Sally Squires: College Park: We've done a story on this in a previous Health section. If you contact me after the chat (squiress@washpost.com) I'll see if I can dig it out. Also check out the excellent book by Ann Litt:

The College Student's Guide to Eating Well on Campus.

It's available from Amazon. She's a local registered dietitian who addresses the Freshman 15 in this book.

Sally Squires: We're out of time, folks and I'm sorry not to have gotten to a number of questions. I'll try to address them next week. Also look for tips on avoiding the pitfalls of Holiday Parties as part of the continuing Holiday Challenge.

Until then, cheers!

Cap Hill Grrl: For the poster looking for Caesar:
There was a recipe for Caesar Salad in the Post's Food 101 cooking class series... it uses mayo, olive oil and lemon juice rather than a really heavy caesar salad dressing, and its really easy to moderate the oil and use nonfat or lowfat mayo to get an amazing Caesar salad your thighs will thank you for!!

Sally Squires: Thanks, Cap Hill. Wanted to post this before closing. It contains a great suggestion.

washingtonpost.com:

That wraps up today's show. Thanks to everyone who joined the discussion.