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Tuesday, Oct. 22, 2002; 1 p.m. ET

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.

Sign up for the free Lean Plate Club e-mail newsletter.

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 to the Lean Plate Club. I realize that it's a hard day today, what with another sniper shooting this morning. Our thoughts and prayers go out to the victim's family.

Last week, part of the chat focussed on whether these awful events make people feel more like taking care of themselves--and their families--by eating healthy, regular meals and getting exercise. Or if they prompt some to throw caution to the wind and live for the moment. What are you doing? Are you finding some comfort in sticking with as normal a routine as possible or trying another strategy while these terrible events unfold around us?

The give-away books this week are:

Heart Healthy Cooking for All Seasons by Marvin Moser, MD (with recipes from Alice Waters, Larry Gorgione and Jimm Schmidt) (Pocket; $15)

The Healthy High Tech Body by Oz Garcia (Regan Books; $26)

The Core Program: How 15 Minutes Ca Day can Change Your Life by Peggy W. Brill, PT (Bantam; $24.95)

As usual, our offering does not endorse any particular diet or exercise program. And if you want to subscribe to the free, weekly electronic Lean Plate Club newsletter, log onto http://www.washingtonpost.com/wp-srv/email/front.htm (And please let me know if you have any difficulty subscribing.)

On to the chat:

Philadelphia, Pa.: Just a note to all of you in the Metro DC area, you are on our minds and in our prayers in this tough time!

Sally Squires: Thanks Philadelphia! I think I speak for all us when we say we appreciate that very much!

Alexandria, Va.: Hi Sally,

I love reading the Lean Plate Club and I recently decided to start tracking my calories. I'm 20 and don't have any experience doing this! Earlier this year I had been keeping a journal of everything I ate without counting the calories, because it just seemed to daunting a task. Well, now I'm trying it and wonder if you or any of the other readers have any tips for me.

I read labels carefully, pay attention to serving size, and look up foods on www.nal.usda.gov to find nutrition information. The problem is, it seems like there's always a certain amount of "guessing" that I have to do. I've read that people who count calories generally underestimate--should I make an effort to round up so I'm not underestimating? Any ideas for being more accurate?

Also, what is the difference between "kcal" and "kj"? For example, when I look up an apple in the government nutrient database, it says energy: 81 kcal and 340 kj. I should be looking at the kcal number, right?

Sally Squires: Hey Alexandria: I'd delighted that you enjoy the Lean Plate Club. And you're already using the database that is now available for handheld devices using Palm operating systems.

Yes, you're absolutely right: folks do tend to underestimate what they eat, one reason why it's a good idea to keep track. And if you really want to be accurate, it helps to measure food or weigh it on a scale (depending on the food.)

Yes, those KCAL (kilocalories) give you the calorie count. You can also use the kilojoules but it's more complicated so why bother? The database for the handheld automatically converts it to calories.

There are many ways to track calories and if you find yourself feeling a case of recording-boredom, consider recording calories for one week a month. Or record on weekends (or during the week only) as a way to mix things up a bit. You can also focus on nutrients instead of calories, for example, aiming for those 5-a-day servings of fruit and veggies, counting fiber, or some variation.

Other suggestions out there?

Rockville, Md.: My new favorite in-season fruit?Pomegranates! www.pomegranates.org

Sally Squires: Thanks Rockville: I've eaten these at Middle Eastern restaurants and love them, but confess that I've never actually bought and fixed one at home. Does the site tell you how?

Arlington, Va.: Today in your column you mentioned a USDA Web site to download the palm nutritional program. Upon visiting this web site I found that only USDA employees are able to enter it. Will this be available to the public soon?

Sally Squires: Hmm, Arlington. Thanks for letting me know. I'll call USDA right now and see if I can get an answer while the chat is going on. It was supposed to be up and running for the general public today.

Midwest: Hi Sally and lp-clubbers!

I discovered this chat in August (after joining weight watchers—a meeting friend recommended it) and have lost 15.5 pounds with the techniques of the two programs. One thing I’ve learned to do that may help your readers is to really think about why my favorite foods are my favorites and removing or substituting things I don’t like as well. For example, instead of baking a pie I’ll make custards (in individual ramekins for easy portion control). Instead of quiche I make an egg white frittata. In both cases I loose a lot of calories by removing the crust. I’ve realized that what I like about pasta dishes isn’t the pasta, it’s the sauce, so I still make the same sauces, but I serve them over other things: polenta, couscous, spiced barley or brown rice to name a few. When I do this, I wind up using healthier grains and still getting the flavor I like. I’ve found I can use this technique with just about anything, and when I do find something I like all the elements of (in my case, cookie dough ice cream) I can still indulge—in moderation.

Sally Squires: Hi Midwest. These are great observations. And by the way, congratulations on your success. I'll add one more to the list. I make pumpkin "pies" in custard dishes, which is basically the pumpkin filling without the crust. It's delicious, low in calories and counts as a vegetable!

Erie, Pa.: Hi Sally!

I have been following the LPC for almost a year now, and I have to say that it is one of the best motivators out there to eat right and get in shape!

My question to you is: I started working out before my wedding about a year ago so I could slim down (and tone up) for the big day. I was successful, but it was quite boring. Now, I have joined classes in my gym, which I find a lot more enjoyable and I go a lot more since there is the motivation of being in a group. I do 60 minutes of Pilates on one day, 60 minutes of cardio boxing the next, and 60 minutes of yoga the next. My question is, since yoga and pilates are rather low intensity (but still strength training), should i be going to the gym to do more cardio work either before or after those classes? Will I still be able to lose weight and tone up with the regimen I have now? I really watch what I eat, swear by Fitday.com and try to avoid junk food.

Sally Squires: Hey Erie: That's great to hear what you have accomplished. (And best wishes and congratulations on your upcoming wedding anniversary.) Pilates, yoga and kickboxing all count towards that total amount of daily physical activity. To know exactly if you're getting what the latest recommendations advise, you'd need to go to the report itself and look at height, weight, age, activity. But it sounds like you're doing well. Most importantly, you enjoy what you're doing, so odds are you will stick with it. And if you get tired of these activities, you already know how to find other things that will keep you interested. If you're worried about keeping up activity, try adding some walking to your schedule or other lifestyle activities, like taking the stairs wherever possible. Another good measure is to monitor your weight with the scale. If it's staying steady, you know you're doing well.

One more thing: think about adding some weights to your regimen if you don't do that already. The evidence looks really good for weightlifting at all ages.

Preparing a Pomegranate: Uhh, you just take the seeds out and eat them. Don't eat the spongy stuff or the cream-colored membrane stuff, it's godawful bitter. Just cut the pomegranate in half, pull out the tasty red seds and start munching. You can also, I understand, put them on top of salads and whatnot, but pomegranate seeds never last long enough at my house to become a recipe ingredient.

Sally Squires: Thanks! I love the seeds. You're going to motivate me to buy one of these unusual fruits.

Pomegrantes!!!: Pomegrantes are one of my all time favorite fruits! (or are they seeds?) There are a bunch of different varieties, but I've found that you mainly get the red ones with the small red seeds here in the states.

A great way to eat them, and it might sound strange but try it, is sprinkled over nonfat plain yogurt. Just cut the fruit in half and holding the cut side down, take a spoon and tap the outside shell. the seeds will just fall out in all their crimson glory! Beware of getting the juice on clothing though -- it tends to stain!

Sally Squires: Looks like we have a thread going here! Thanks!

Arlington, Va.: I recently read your article "Palm for Better Health" and tried to download the software using the link provided and that was not the correct link. After searching their Web site, there was no mention of the program either. Is it not yet available or is there another link that can be used to find it?
Thanks for your help.

Sally Squires: Hmm, Arlington. You're the second one to say this. I'm on it.

Gaithersburg, Md.: Hi, Sally,

The Palm Pilot sure is a handy device! I use it to track my Weight Watchers points (using an "unofficial" program written by a WWer). It records my food choices, groups them by breakfast/lunch/dinner/snacks, and allows me to count my fruit/veggie servings, water, and milk servings.

I also use a few additional databases, including those from Dottie's Weight Loss Zone (dwlz.com) -- includes calorie and WW point info from hundreds of restaurants. Calorie King is another database that I keep on my Palm for anything from basic foods to ethnic cuisine.

I have never failed to record my daily food intake since joining WW in January -- even when I eat too much. It has become a routine way of life for me -- easy and convenient. I don't consider writing down my foods to be any different from remembering to take my daily hypertension and cholesterol meds -- it's just part of living a healthy life.

Sally Squires: Thanks Gaithersburg. Now a couple of questions: I know that Weight Watchers is available online, is this "unofficial" program available anywhere that others could access? And I know about calorieking.com, but Dotties Weight Loss Zone is a new one to me. Can you give us more details?

Sally Squires: Hey Lean Plate Clubbers: I've got the USDA on the phone and they're checking out the Web site. Here's the link from last week's press release. You should be able to download the program from there. It should not be limited to USDA employees.And USDA spokeswoman Rosalie Bliss says that they tested this Web site and it was working. So here it is again.

www.nal.usda.gov/fnic/foodcomp .

Hard Times: Hi Sally, In response to your comment on how hard life has been in the D.C. area, I have found myself entertaining friends at more intimate dinners. I am usually a fan of big groups at fun restaurants but over the past few weeks I have found myself inviting one or two people over for dinner. It is relaxing for me to cook and comforting to have close friends in my home. And I don't splurge just because of crisis! If anything it spurs to really keep control over myself and my body.

Sally Squires: Good thoughts. Thanks very much for your posting.

Washington, D.C.: The problem I have with all these Web calorie counter databases is that it takes forever to load up a standard set of foods that you use (e.g. the Gov sites) or its ALL ABOUT BRANDS! Even the Calorieking.com is all packaged stuff. I looked up fruit and only found fruit juices, canned fruit and fruit products, but no real fruit. This is so frustrating. Same with the restaurant choices -- all chain restaurants.

If you eat little packaged food and not in chain food restaurants these tools are not very useful at all.

Sally Squires: Yeah, DC. You've got a good point, although I really like the USDA Web site and use it often here at work for reporting and writing. The downloadable version seems pretty cool too.

Gaithersburg, Md.: Dear Sally and all posters --
It is so quiet today everywhere even on your online chat. The events are really stressing everyone out. I am a stress eater and I am really struggling this week with all the tension in the Washington area any help from the posters out there I keep track of my eat daily with a pen and notepad and write down everything in a food journal I sometimes keep track of my food plan on Calorieking.com or slimfast.com

Keep the LPC going it is a wonderful chat room and very interesting topics thank you.

Everyone please look after yourselves and stay safe.

Sally Squires: Thanks Gaithersburg. It is a hard time and it is stressful. I was in Louisiana over the weekend and must say that when you're out of DC, you get a sense of what we all are coping with. And you should also know that every where I went, people were really sympathetic about all of us living here with this added stress.

I, for one, am downloading this new database to my Palm for use. I think it will be a good tool--and reminder--just as the Digiwalker helps remind me to keep active. And post 9/11, I found that vigorous exercise was a wonderful way to ease tensions. Same thing seems true now, as does eating really healthy food--one reason why I'm intrigued with those pomegranates.

Gaithersburg, again: Ummm. The WW palm program IS available -- but I'd rather not say how. WW does not sanction it, and they do not like it distributed. Which is really, really unfortunate, as it's an excellent program (WW does not offer a Palm journal program) and frankly, I'd be willing to pay them a license fee just to use the program, if they'd 'legalize' it. Palm Pilot journaling is simply the best and easiest way to record food intake, IMO.

Dottie is simply a Weight Watcher who set up a web site to talk about her own weight loss, and to offer information advice on weight loss. The site has a huge following -- it's mentioned online on the Weight Watchers bulletin boards, and I've heard it referenced at my WW meetings. She's accumulated a huge database of restaurant nutritional information -- mostly calories, fat/fiber grams, and WW points. I suspect just about every Weight Watcher in the U.S. (and beyond) knows about her site.

Sally Squires: Thanks Gaithersburg. And we'll be mum about that other program. In fact, what program were we talking about? I'd like to meet Dottie. She sounds interesting.

Sedona, Ariz.: RE: Pomengranites.

I recently had dinner at a great lil restaurant in Phoenix (El Barrio Cafe, if you ever go). They make guacamole tableside -- like a caesar salad.

Our waiter mushed up avocados, added olive oil, minced red onions and jalapenos, lime juice, (we forwent the cilantro), salt, pepper, and a sprinkle of pomegranate seeds.

It was surprisingly good! Try it!

Sally Squires: Sounds delicious, Sedona! And please disregard my quick--and erroneous spelling--of this fruit.

Edison, N.J.: Hi Sally,

I've recently been hearing a lot about the benefits of incorporating flaxseed and flaxseed oil into your daily diet. But, I have also heard that it can affect the absorption of some prescription drugs, namely birth control pills. Do you have any information on that?

Sally Squires: Very interesting question, Edison. I know that flaxseed is reach in omega-3 fatty acids. Here's a link to the Berkeley Wellness Letter which published some information on flaxseed in May.
http://www.berkeleywellness.com/html/ds/dsFlaxseed.php

You might also find some information at this site:
http://www.arhp.org/
which is the Association of Reproductive Health Professionals.

I also did a very quick search on PUBMED to see if there is any scientific literature on this and can't find a paper about it, but it was a very quick search.

Counting calories: I don't know Sally, I go through phases where I see the benefits of counting every calorie and then I think I'm analyzing everything too much and just go with things that I know the breakdown for and are safe. I think it's important when you are trying to lose weight though because it's amazing how little "snacks" here and there add up.
So, we go with what works for us right?

By the way, do you or any of the folks chatting today know of a good site/software/method to plan weekly menus (breakfast, lunch and dinner)? How do the dietician's do it, when they have a patient in the hospital who needs a "low fat diet" and they give them menu choices each day? Just curious. Thanks.

Sally Squires: Sounds like you have found a good rhythm for yourself. The point is to find what works well for you.

For some pointers, take a look at the DASH diet, at www.nihlbi.nih.gov. It's designed to help lower blood pressure but is a healthy diet for most folks. There are menu ideas there which you may find helpful. I also love reading cookbooks. America Heart Association and American Diabetes Association both put out some great books with recipes that are good for nearly everyone.

Dean Ornish's Everyday Cooking is another good source. I love the new Eating Well magazine (quarterly, no ads) and Cooking Light. Woman's Day and Family Circle both do well balanced meals with nutritional content listed.

And finally, there's the Strong Women Stay Slim book which also has menu suggestions. So does Weight Watchers. And remember, you can use these are starting points, mixing, matching, changing to your heart's--and stomach's--desire.

Stress Reducer: I went camping for the weekend with my son's scout pack. It was wonderful to be away from the tv radio and paper. No info on snipers. I ate like a pig, since food always tastes better cooked out! I don't feel a bit guilty about the two pounds I gained. I'll take care of them soon. But things like weight are not so important these days. Tell the people you love that you love them.

Sally Squires: And those two pounds may simply be water weight--not actual pounds of fat. Glad you had a good time. And yes, if nothing else, this awful thing reminds us to really focus on the things that are important.

Gaithersburg, Md.: A follow-up question regarding flax seeds.

Should one grind them to get the benefits, or is eating them whole okay, too? I put them in and on top of my quickbreads and muffins and toast them and add to yogurt too. I like the crunch they add, but will grind them if they'll be more nutritious that way.

Thanks!

Sally Squires: You get more fiber if you don't grind them and release more of the fatty acids if you do.

Pomegranates: The site Rockville mentioned does tell how to prepare the poms in the easy and proper way (peeling under water etc). Some nice recipes, too. Great in salads (green or savoy like couscous and wild rice), or just as a snack, or used in sauces over meat (just sent recipe to Kim).

-Sticks

Sally Squires: Thank you! And I'll bet Kim will thank you too.

Grand Ledge, Mich.: I joined Curves for Women three months ago and have experienced success with lost inches. I workout four times a week. In addition to that, I also walk two miles a day several times a week. While I am building muscle, I have only lost a couple of pounds. Prior to this, I had lost 30 pounds over a course of 18 months trying to lower my cholesterol. I want to lose more weight have not been too successful lately. What should I be doing?

Sally Squires: First of all Grand Ledge, congratulations on those lost inches, and more importantly, good habits. Sounds like you're on the right track. A couple of questions: how long ago did you lose those 30 pounds? The older we get, the slower our metabolism and the harder it can be to shed pounds. Second, it may be that you're still not getting enough exercise. Remember, the latest recommendations said that 60 minutes a day of brisk walking--we're talking about 4 mph--is required for maintaining a healthy weight. Third, how much are you really eating? Could be that you're eating more than you realize. If you're tracking calories and food, try that for a while. Aim for reducing intake by about 250 calories by cutting back on food and boost activity by about 250 calories. That's a 500 calorie a day deficit which could translate to roughly 1 pound per week. Let us know how you do.

Curves for Women sounds interesting, by the way.

Fairfax, Va.: I just downloaded the Palm software from the USDA site with no problems, so the site is available to the public.

Sally Squires: Great! Thanks very much for letting us know, Fairfax.

Arlington, Va.: Where did you spell "pomegranates" incorrectly? As far as I can see, you spelled it correctly, as have most of the posters. Incorrect spelling from posters have included "pomegrantes" and "pomegranates."

Sally Squires: Well, great. Sometimes, my fingers move too fast on this chat and there are typos. Also all reporters need a copy editor--the unsung heroes of the newsroom.

Takoma Park, Md.: Well the sniper has got me in a tizzy, especially when I am in a grocery store parking lot. But I still shop. I just go back and forth from the store to my car VERY QUICKLY!

I make my own chocolate banana frozen yogurt as a low fat comfort food. I strain nonfat plain yogurt to remove the whey, then mix in chocolate syrup and melted chocolate, chopped up frozen bananas, and dissolved gelatin. Then I pour into containers and freeze, taking the containers out once an hour to mix so the yogurt doesn't freeze solid.
I let it defrost a bit before eating. It's really tasty!

Sally Squires: Sounds really good Takoma. Thanks for posting this. I gotta say it was a lot less stressful gassing up the car in Louisiana than in DC.

Amherst, Mass.: Hi Sally,

Interesting article today. Here's what I do about tracking food: after a month of having pizza delivered (June was very busy, and delivery is sooooo easy), I've been keeping a journal since July 9th. I write down what I ate for each meal/snack and then see how it fits into the food pyramid. Measuring ingredients and looking up fat content helps, so I do that often. After measuring and becoming more aware, guessing on the go is working, too. You can always measure/weigh the 1/2 of dinner you take home from eating out, just to see.

I felt like my mother, but weighed the chicken and scallops from the grocery, packaged individual portions, and put them in the freezer to cook for dinner. Having knowledge in advance makes a difference -- less will power needed while eating that way.

The calorie counters I've seen are very limited, so the USDA download is something I'm looking forward to.

Thanks to you and to the LPCers who suggested healthy snacks, and what to do during a long period of exercise. On Sun., while out to see the foliage for nearly 3 hrs. (racewalking!), I took along pre-measured healthy snacks in baggies. It made a big difference in the way I felt.

Also, I wanted to say that tracking food and moving more really works. I'm losing weight, even though there's medical stuff which restricts me from running and weight lifting, and hypothyroidism to boot. I know there are others out there with medical restrictions. I didn't know if I COULD lose weight. Watching what I eat in a fun, flavorful way with lots of variety, and racewalking is taking care of it! I feel much better, recover from setbacks faster, and look better, too.

Thanks for all the great inspiration!

Sally Squires: Thank you Amherst. You've become a regular on these chats and it's great to have your input from New England. I'll bet the leaves are gorgeous up there.

Fairfax, Va.: I'm concentrating on snacking healthier. I eat dried fruit, fresh fruit, yogurt, etc. I really like crackers but I'm not sure if they are a healthy snack. Can you recommend a kind of cracker that would be best for snacking? And does it have to be a whole wheat cracker? I don't like pretzels.

Sally Squires: No, it doesn't have to be whole wheat at all, Fairfax. There are some great crackers out there. I found a high protein variety at Trader Joe's that I really like. I'll include it in the upcoming electronic newsletter when I check the name tonight. E-mail me after the chat and I'll look it up. There are also great rice crackers, corn crackers, etc. And I'm a big fan of some of the high fiber crackers--provided that you put some stuff on it, like a yogurt dip or a little peanut butter. Kavli is one brand that comes to mind. Don't over look rice cakes or popcorn cakes, which now come in, gasp, chocolate!

Washington, D.C.: Hi Sally --
Your column is great! I wanted to ask a question somewhat related to nutrition, fitness, and exercise: I eat relatively healthy. Three meals a day, no junk food, no snacking, enough fruit and veggies, enough water. I exercise 3-4 times a week for one hour. The last couple of weeks I have found myself extremely tired, exhausted, fatigued. At times, I want to spend the entire day in bed. I am in work and school and am feeling incredibly stressed. I am wondering if you have any advice. How can I find balance in my life and not feel so worn-down? Should I be focusing on particular nutritional or fitness needs?
Thanks!

Sally Squires: Thanks DC:
It's a difficult time and there's no clear roadmap for dealing with this kind of stress. One thing: make sure that you're getting enough sleep. I know it sounds obvious, but that can make a big difference and most of us are chronically sleep deprived. Can you spend some time with a friend or two? Or take a short trip outside the city? It does feel good to get a breather. Some people swear by a mental health day--a day at home to just chill. And if your feelings persist, consider seeing a mental health professional, a member of the clergy or someone else that you can really discuss some of your feelings with. Please let us know how you do.

Sticks: You can't tell me rice cakes don't taste like cardboard LOL. But chocolate? That's a riot, anyone try them and like them?

Sally Squires: No, not chocolate rice cakes. Chocolate corn cakes, made by Orville Redenbacher. They're pretty good and quite crunchy. Also low in fat.

Washington, D.C.: Hi Sally -- love your column and chats! I have been following your program all year, and combined with my continued commitment to exercise (walking and pilates -- addicted to both), I have lost 14 pounds. It's not a lot of weight, but it's just right for me -- I'm getting lots of positive feedback from friends and co-workers.

I don't actually have a question, but I wanted to pass on something I've learned since eating more healthy carbos (brown bread, brown rice, oatmeal) and other fiber-rich foods -- they REALLY do fill you up faster and keep you full, particularly when combined with lean protein. I make it a point to have healthy carbos and lean protein as part of -- at least -- breakfast and lunch everyday. So when people ask me how I have lost weight and kept it off (since May 2002), I always say that healthy carbos (or "brown foods" as I call them) and lean protein are the way to go.

So I'm writing in to encourage people to keep eating healthy -- it feels good and looks good!

Sally Squires: Congratulations on those 14 pounds, DC! And a great way to end today's chat!

The winners this week are: Gaithersburg, this DC chatter and the first pomegranate submitter who loves the fruit.
Send me an e-mail at squiress@washpost.com and please put winner in the subject line.

Until next week, keep eating smart and stay safe out there everybody!