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Tuesday, May 6, 2003; 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!

Okay, so how are you taking stock of your physical shape? Tell us today. Or regale us with a healthy food find (mine is a champagne orange vinegar that I discovered yesterday at Trader Joe's. It's delicious.) Or inspire us with your own personal odyssey of health habit change. Tell us how you got back on track when you got into nutritional mischief--or side-stepped physical activity. Or share a great tasting healthy recipe with us.

Do that and one of the following volumes could be yours. (Winners are announced at the end of the chat and our offering of these volumes does not endorse any weight loss, exercise or other program or philosophy. We're just showing you the wide range of information available as you instill healthy eating and physical activity habits.)

The freebies this week are:



How to Get Wheelyfit: A Unique Training Manual for Cyclists of All Abilities by Oliver Roberts (Barron's; $12.95)

Total Renewal: Seven Key Steps to Resilience, Vitality and Long-term Health by Frank Lipman, MD with Stephanie Gunning (Jeremy Tarcher;$24.95)

Beginner's Guide to Power Walking: A Unique Guide to Walking Your Way to Total Fitness for All Abilities by Janice Meakin (Barron's; $12.95)

American Dietetic Association's Complete Food and Nutrition Guide by Roberta Larson Duyfe, MS, RD (Wiley; $24.95)

The newsletters went out today as planned. If you didn't receive yours, please email me at leanplateclub@washpost.com and please include "trouble subscribing" in the subject line. I'll also be making phone calls this afternoon to find our next fitness makeover. If you are interested, please also e-mail me at leanplateclub@washpost.com and please put fitness makeover in the subject line.


Now on to the chat:

Falls Church, Va.: My problem relates to exercise for the overweight person. I take exercise classes at a rec center and would like to dress more comfortably in the summer but cannot find plus size short tights that are worn under sports shorts, and the shorts themselves are not always easy to find without big leg openings! Sorry to be so frank! Galyans and Sports Authority cater only to the small exerciser. I have complained to both and their answer is: "we get these complaints all the time." But they don't do anything about it. Do posters know of any local or online sources for these specific needs for 1 to 3+ folks?

Sally Squires: Hey Falls Church: Have I got some great leads for you for snazzy exercise clothing for the full-sized woman.

I called Lane Bryant and while they don't offer this type of clothing, one of their other companies does. Try Catherines which is available on the web and has 450 stores. (Check out www.catherines.com for more information.) Also, check out netsweat.com. It offers a whole line of clothing for the larger woman, including tank tops and cycling shorts. I believe that Lands End also features some large sizes in fitness clothing.

Now, other suggestions out there?

Southern Maryland: Sally: Have you had any feedback on the South Beach Diet? It was featured in last month's Prevention magazine. It's apparently similar to the Atkins Diet. The first two weeks are all protein and fats; totally eliminates fruits and dairy for Phase 1. Anybody have any experience with it? It doesn't look too healthy to me.

Just wondering.

Sally Squires: Hey Southern Maryland: I've read some of the same stuff you have and can't offer much more. I can only refer you to the National Academy of Sciences and the U.S. Dietary Guidelines which recommend eating fruit and dairy food. By the way, the National Cancer Institute recently upped its daily servings of fruit and vegetables for men to 9 a day. Other thoughts out there about the South Beach Diet?

Somewhere, USA: Sally,

I'm trying to limit my salt intake. I eat a lot of
canned beans, and notice that they are quite high
in sodium. I know I can soak my own, but that's
pretty time consuming. Will draining and rinsing
those babies help?

Sally Squires: Dear Somewhere: Draining and rinsing several times should help reduce the sodium content of those beans. And if you're really worried about, you could take the middle ground and eat beans from the can half of the time and make your own half of the time. Just a thought...

Frederick, Md.: Eat Your Veggies: Hi Sally, I've been lurking for a while and really enjoy your chat. I have discovered a delicious way to get plenty of fresh vegetables -- Gazpacho! There must be a zillion recipes on the Net and they're all good. Instead of coming home from work and having a cocktail, I pour a mug of ice-cold gazpacho (made with organic veggies) and start dinner. Handy to keep a big bowl in the fridge for lunches and snacks, along with a three-bean salad, hummus and crudites all cleaned and ready. I feel like million bucks when I eat like this, and it's fun to prepare too. Keep up the good work.

Sally Squires: Hi Frederick: Thanks for taking the plunge and becoming a poster. Gazpacho is a great food as are all these other things that you're doing. Way to go!

Bethesda, Md.: Hi Sally,

Great column today! I've noticed my diet has started having too much junk in it - mostly due to starting back up with a food diary just a few days ago. Every time I start recording what I've been eating, I tend to make better choices & notice far less impulse eating (a few candies here, a cookie there).It really helps! One thing I wanted to ask you was the name of the pedometer you recommended a while back . I'd like to get a good quality pedometer, because I walk a ton most days & would like to keep track, also with running it would be helpful. Thanks for all the motivation you give us every week!

washingtonpost.com: Taking Stock (Post, May 6)

Sally Squires: Hey Bethesda: Isn't it interesting how keeping a log or journal of food is like seeing what you eat in a new light? You quickly notice all the things that we mindlessly consume.

As for that pedometer: There are lots of good ones out there and most use the same instrumentation, which is actually made by the Japanese. I happen to use a Digiwalker. (www.digiwalker.com) Accusplit also make a very good one. And my editor found one a good pedometer at Sports Authority for about $10. You can find more about pedometers on the www.washingtonpost.com/leanplateclub site (where there's a column on pedometers) or at www.coloradoonthemove.com

Chevy Chase, Md.: Realize you don't discuss fad diets but am wondering if the new SOUTH BEACH DIET best seller is really as great as "they say" -- I think a lot of us have been looking for a healthier version of the Atkins diet...

Sally Squires: Hey Chevy Chase: I'm going to post this one too and see what other members say since I don't have personal experience with this program. I notice that it's on Amazon. But I am a bit skeptical if it is true that it cuts out dairy and fruit. The research suggests that you can lose weight a lot of ways (including with chemotherapy and crack cocaine.) The question to ask: can I sustain this for life and is it safe?

Sterling, Va.: Hi Sally,
I recently lost 65 pounds on Weight Watchers and still have about 65 to go. Unfortunately, my loss has been stopped because of a "female problem" I've been having. I will be having surgery in July to correct the problem and hope to get back on track as soon as possible.

Its been difficult for the last month or so to stay on a healthy program. It really cuts your motivation if you don't see any real results. Plus, I've had to overcome some physical discomfort and exhaustion due to anemia.

One thing that keeps me going is this web site: http://www.mvm.com/mvmhome/jsp/home.jsp?

You plug in your stats and it shows you how your body will look at any weight. Great incentive to keep going in the right direction!

Sally Squires: Hey Sterling: Congratulations on the great progress that you've made. Sorry to hear about the other problem. Hope that all goes well. Please let us know how you do. And thanks for the web site. It sounds really interesting.

Washington, D.C.: I know that everyone says that it is important to eat breakfast, but often times I am not at all hungry first thing. Is it considered OK to have a glass of milk or juice and then eat a late breakfast a couple of hours later? Thanks!

Sally Squires: You bet, DC. It may be that you need to eat two small morning meals: you're getting some good nutrition in either the glass of milk or the juice. The point is to figure out what works best for your body. And it sounds like you are doing just that.

Washington, D.C.: Sally,

As to the plus-size exercise clothes...I found both biking pants and biking shorts at JC Pennys catalogue online...

Sizes to a 4x...with plenty of room....I can't live without mine when i do yoga or bike riding..

Hope this helps...

Sally Squires: It does indeed help, DC. Many thanks!

Harrisonburg, Va.: Great place for active clothing for women above size 14 is Junonia. Their web site is www.junonia.com. They have all sorts of sports gear, bathing suits, etc. Fairly expensive but very well made.

Sally Squires: Hey Harrisonburg: Sounds like a great find for clothing for the plus sized woman. Thanks very much!

Yogurt!: Hi Sally,
I'd like to share my new found secret for making it to lunch without starving. I've recently started making my own yogurt from scratch. It is surprisingly easy to do and tastes so much better than the store bought stuff, is tons cheaper and can be organic if you use organic milk. A cup of yogurt, a drizzle of good honey and half a cup of homemade granola with dried fruit and I don't even look at the clock anymore to see when lunch time gets here. I've also drained the yogurt and made a really yummy cream cheese type spread with some fresh herbs and as a dip for veggies. I am finally getting more calcium into my diet and can tolerate it since almost all the lactose is gone.

Sally Squires: I'm so glad that you mentioned this. When yogurt wasn't so readily available, I used to make my own yogurt. And it is indeed a wonderful food and doesn't need to come with a lot of added sugars. For those who don't want to make their own, plain yogurt with a dab of honey and or vanilla and some fruit (either fresh or dried) with a few sliced almonds is indeed a great tasting, healthy treat.

Buttermilk is another way that makes me forget to look at the clock. Garelick makes a low-fat buttermilk that is delicious, but it is an acquired taste. And I believe that cheese you mention is also the subject of a book called Yo-Chee by the Goldbeck's.

Denver, Colo.: What is the best way to beat a sugar "addiction"? I've decided that this is my biggest problem. Life savers, non chocolate candy, etc... not to mention the everyday sugars in processed food etc.

Sally Squires: Hey Denver: Try slowly switching to sugars from nature.(And this is a great time to do that since there are so many varieties of fruit about to hit the markets.) Also, if you find that you're reaching for sugar either late in the morning or late in the afternoon, it may be a sign that you're not eating enough (or well balanced enough) food at breakfast or lunch. Finally, try to remove the temptations to eat these sugary things from your desk at work or home if you're really serious about not consuming them.

Somewhere, USA: I just wanted to share with all the LPCers. . .after years of running off and on, but eating horribly, I started following the LPC advice last year. I am now down 30 pounds and on Sunday completed my first marathon! I've discovered that exercise alone won't do it--I have to eat well to feel good and lose weight. When I started eating better, my running improved exponentially. Without the great recipes and advice given by you all I couldn't have done my race. Thanks-and I'll see you at the Marine Corps marathon, where hopefully I will be able to break 4 hours!

Sally Squires: Way to go, somewhere! Congratulations! This is really quite awesome. And now you've got to let us know how you do in the Marine Corps marathon!

Washington DC: I have increased my intake of fruit and vegetables and drink plenty of water. I rarely eat red meat, but eat chicken and fish. My weakness is ice cream; I eat it everyday. Do you have any ideas for substituting this fattening treat with something more healthy? My boyfriend says I have a pouch. Ouch.

Sally Squires: Ouch in indeed, DC! Yes, we've got lots of suggestions for you. Silhouette makes a great frozen chocolate bar that is quite filling and low in calories. Sorbet is another option. There are also frappucino bars (about 130 calories each.)Frozen fruit (I just bought some wild blueberries). Ditto for frozen peaches and cherries. They can be a very nice treat.

I know that other LPCer's will have suggestions. And rather than cutting out ice cream altogether, look at what else you're consuming--and how much you're moving. You may indeed be able to fit in a half cup of moderate fat ice cream every day, if you make other adjustments. In other words, you may be able to have your ice cream and eat it too!

Virginia: Sally - sort of off topic question for you - but as a relatively healthy young person who keeps reading articles about how (sorry) fat/obese/etc our country is getting - from toddlers on up in age - and how it's spreading to other countries, as well. What do you see in terms of job opportunities / growth in the health/food industry to help combat/prevent this?

And, FWIW, one of my not so new, but very revived fave sports is biking - I try to get out every weekend - in addition to gym time during the week - great way to end/start the week, and to see how far you can go! And going with a friend helps, in a lot of ways (friendly competition, chatting, seeing the rabbit you passed but didn't see, safety, and having someone depend on you to be there!)

Sally Squires: Hey Virginia: You've hit a lot of important points here. And by the way, great going on the biking. Wish I had a crystal ball to tell you about job opportunities, but I think you're right to suggest that there may be a growth industry in helping people to get more active and eat better given the current statistics. I suppose that could mean that registered dietitians, exercise physiologists, trainers, etc. could be higher demand.

Chicago, Ill.: Hi, Sally!

I have a question about sugar. I just returned from a trip to Italy where I indulged in real sugar (instead of NutraSweet or the like) in my morning coffee. I also ate pretty much whatever I wanted during my meals (I tried to watch portion size, but never stopped myself from ordering the veal or prosciutto or cheese that I would stay away from at home). And I noticed a very interesting thing – I was never interested in snacking between meals. When I’m at home, I ALWAYS seem to be hungry between meals, or even if I’m not hungry, I have some sort of craving. Do you know if there’s any correlation between the types of food we eat (e.g. – natural, unprocessed, etc., foods) and cravings or hunger?

Thanks!

Sally Squires: Hey Chicago: Sounds like a great trip. It could be the sugar, or it could be that you simply ate three reasonable meals daily and did interesting things in between. Also, usually when you travel (especially in Europe) food may not be quite so available to eat 24/7. My impression--and it is completely unscientific--is that Europeans are less likely to snack the way we do. Maybe it's because they give themselves permission to take the time to eat a balanced meal. What a concept, eh? (P.S. I don't know of any research that looks into natural vs. processed foods, except to say that there's good evidence that whole grains are better than processed flours in muting blood sugar rises and insulin production. I'll see what else I can find.)

Washington, D.C.: sally,

help! i'm in my mid-30s, very athletic, very lean and i have a -mostly- healthful diet. but high cholesterol runs in my family and i just clocked in at 261 last week (my LDL was high, too).

i'm too young for statins and i can't see how adjusting my diet or exercise would make much of a difference. i already do the best i can do. is there any hope for me or are my arteries hardening as i type?

Sally Squires: Hey DC: Who says that you're too young for statins? Blood cholesterol levels are nothing to fool around with. I'm not suggesting that you sign up for medication, but do find out more. You're already doing good things. Check out www.nhlbi.nih.gov for more. Look in particular for the cholesterol guidelines and the site where you can check your own 10-year risk. It might also be helpful for you to have one session with a registered dietitian to see where you can fine-tune your diet. And consider using Take Control or Benecol for margarine. Both have good statistics on lowering cholesterol levels--and may rival some medications.

North Bethesda, Md.: Hi Sally,
I've been trying to get in shape for a while--work out on and off--but don't get too far because of my desk job. So I signed on for the DC Aids Marathon last week (aka Marine Corps). They have a six-month training program which will get me fit and give me support along the way. I ran three miles on Sat and will do another three miles tonight! Yay for me!

Sally Squires: Way to go Bethesda! In fact, we featured the deputy director of the National Institute on Aging, who signed up for a similar training program and has done very very well. Let us know how you do.

Baltimore, Md. Yogaphile: Hi Sally,

I've been taking yoga for quite awhile and really enjoy it. I've been considering trying Birkam or "hot" yoga. Do you know anything about it or would you recommend it?

Sally Squires: I actually wrote a short piece about this once, which is the extent of my knowledge about it. Are you generally in good health? The temperatures can get quite high. So that's something that you might want to run past your physician if you have any health problems. Otherwise, use your common sense. If you don't feel good while you're doing it, leave.

Santa Monica, Calif.: I'm a first timer...so I'm a little timid. How do you stop eating from 9-12PM? I work at night and when I get home I don't care what I eat! I'm careful all day and have no problem.

Peri

Sally Squires: Welcome Santa Monica! Lots of people have night-time eating problems. In fact, there are researchers who study this very problem. You may be being too careful during the day. Track what you eat. And consider giving yourself a healthy snack BEFORE you leave work so that you won't be so famished when you get home. Or have healthy food ready to grab when you get home so you won't be tempted otherwise. An earlier chatter mentioned having gazpacho ready and plenty of healthy vegetables. You might add a yogurt dip, or hummus. Could you also plan an activity--maybe a walk or an indoor physical activity, even if it's only quiet stretching--that will keep you occupied so that you're not eating everything in sight? Those are just a few suggestions. Let us know how you do.

Washington, D.C.: Not a problem many of us deal with (at least I don't), but I'm hope you and the chatters can help. My husband is training for his next marathon. The last time he trained for one (a year and a half ago), he lost 8 pounds in the process, and never gained it back. He was pretty thin to begin with, and I'd like to do what I can to help him not lose more weight this time around. He says he has less appetite when training ("they" have been telling us that exercise suppresses appetite for years now), so eating more isn't really the answer. He generally eats healthy stuff, and I'm not sure how to get more calories in without adversely affecting his cholesterol, etc. (his numbers are fine). Any suggestions?
Thanks!

Sally Squires: You might want to take a look at Nancy Clark's book on nutrition and exercise. It's got a lot of great information in it that will probably be helpful. Trail mix may be a great snack for your husband. You can make it yourself or buy it and so tailor it to his tastes and needs. Nuts, peanut butter, almond butter, would also be healthy snacks. Most people have to watch how much they eat, but your husband could probably indulge a bit. Finally, how does he feel about your interest in his diet? Is he okay with it?

Hyattsville, Md.: If anything, turbinado or sugar in the raw, instead of granulated sugar would be better because it has not been processed. I have read this somewhere, but I don't remember where. And I don't think it has anything to do with why you snacked less in Italy. I too, just returned from Italy and eating a larger meal at lunch and dinner simply kept me full longer and reduced my urge to snack. When I'm here, I eat 3 small meals and 2 snacks (mid-morning and afternoon) and probably eat the same amount of calories as I would if I ate a big lunch and a big dinner, but I just disperse them more throughout the day.

Sally Squires: Hey Hyattsville: Yes, that sugar is less processed than white sugar and so may be broken down a little more slowly. But it's still sugar. I think what you also describe about different eating habits in Italy is also on the mark.

Crystal City: The salty beans question reminded me that I wanted to request a column on salt/sodium sometime. Recommended daily intake is <2,400 grams, and when I read package labels, it's easy to get 48% of that in one single-serving frozen pizza (for example)! Seems that EVERYTHING processed has tons of sodium in it -- even the "low sodium" versions of soup, etc., have, oh, say, 18%.

I use processed/prepared foods as seldom as possible because it's all so salty!

(My mother quit using salt in her cooking when I was 11, and I don't use it, either, so I'm more sensitive to it than others, perhaps.)

But the average person must be getting way more than the recommended amount each day. And for those of us who avoid it, should we be concerned about getting too little iodine?

Could you look into this for us, please?

Thanks

Sally Squires: Hey Crystal City: Sodium intake can rise pretty fast. As i track food intake on my PDA, I've been surprised at how quickly I go above the recommended levels on sodium. And for those of us who are thankfully normotensive (healthy BP) the concern is long-term because BP normally rises with age, except in cultures where they consume less sodium. Yes, it is a great topic. We ought to come back to it. Thanks for suggesting it!

Olney, Md.: I haven't been able to log on for a few weeks, and I'm not sure if anyone has mentioned this yet, but I've discovered a new find. I want to get more soy but don't like soy milk. I've tried the chocolate soy milk and don't really care for it. But I recently discovered Soy Juicy, a soy and fruit juice blend. It tastes like a non-frozen smoothie in either orange or berry flavors, and you don't taste the soy flavor. It has protein, so if I drink it with my cereal in the morning it keeps me going longer than if I just drink juice. And on Saturday mornings I can drink a glass of it and it will keep me going through my Pilates workout!

Sally Squires: Thanks Olney. This is a new one. Don't think anybody has mentioned it before. Appreciate it!

Gainesville, Fla.: I gain inspiration from a hiker from our town who is currently hiking the Appalachian Trail carrying his 86-lb backpack as he goes. Whenever I feel tired or weak on my daily exercises, I think of him and tell myself to "Walk through the Pain," like he is. Persevere all!

Sally Squires: Thanks Gainesville. Yes, isn't it great how we can all be inspired by each other?

Somewhere, USA: Sally,
i agree with your advice for the 9-12 snacker. i have the same problem. i try to have a healthy snack (some fruit or a lower calorie granola bar with some nuts in it) around 4:30 before I leave work. then I go work out from six to eight, or go for a walk, something far from the fridge. it's amazing how just TWO short hours that eliminate fridge access can make a huge difference in calorie intake. also, a big glass of water as soon as i get in the door helps. and i mean big, like 24 oz at least!

Sally Squires: Yes, that water can help. So can eating high volume foods like soups and stews and cereals that fill you more than others. Another reason why that gazpacho is such a good idea. And it's good to look at the reasons why we eat, particularly when hunger is not always the motivation. Sometimes it's just easy to get into bad habits. Sounds like you've found some great alternatives!

Alexandria, Va.: Before I lost weight, I would buy men's (XL) shorts and spandex shorts because the women's wouldn't fit me.

Also wanted to point out that it's VERY important for heavier women to wear things like spandex shorts (underneath regular shorts, of course) and a very good sports bra while exercising. Otherwise, working out can become very uncomfortable. Bigger people have more skin and flesh to rub together, and it can be very painful, which tends to derail any workout program.

Sally Squires: A good suggestion Alexandria. A lot of heavier people sometimes find swimming to be good option precisely for the reasons you mention. Thanks!

Washington, DC: How does one become a registered dietician or nutritionist? I am thinking about a career change...nutrition is so interesting to me (it is a passion of mine) and I would love a job that allows me to interact directly with people more.

Sally Squires: Then you'll want to check out www.eatright.org run by the American Dietetics Association. It'll give you exactly what you ask for.

Gaithersburg, MD: Hi, Sally,

First, I'd like to brag a little bit -- my husband and I biked our first Metric century (about 62 miles) this past Saturday, up in NJ, then the next day, we did a hilly 21 miles in Pennsylvania. And, I just got the results of my latest cholesterol test back, and my 'good' cholesterol has hit an all-time high of 59, up from 36 about 4 years ago.

I'd like to second junonia.com as a good place for plus-sized athletic wear -- though I've completely 'undergrown' their clothing, I bought quite a few nice things from them, made well and 'sized' well -- no 'skinny arm' plus-size tops!

Terry Bicycles also offers a plus-size line of bike wear for women, as well as regular-size wear:

http://terrybicycles.com/

Sally Squires: Brag away Gaithersburg! Way to go! Thanks as well for the info on exercise clothes.

Arlington, Va.: Can the poster who mentioned homemade yogurt tell us how s/he made it?

Sally Squires: Sorry I didn't see this one sooner. There are yogurt makers (Salton has one.) And we have published a recipe for this in a previous chat. I'll try to find it and put it in the next newsletter.

Reading, MA: Hi Sally -

How accurate is the BMI measurement? Does it factor in frame size, muscle density etc? As you know, put two people who weigh the same side-by-side and they will look completely different depending on their fitness level. Thanks.

Sally Squires: Hey Reading: The BMI is not without flaws, but it is a very good and proven screening tool. There are drawbacks as we mention in today's LPC column. Men with BMI of 25-29 may see some inaccuracies. The BMI may also underestimate healthy BMI for Asians and African Americans, the reason that it's important to get those other biochemical tests from time to time if you fall into the overweight or obese categories. But in general, it's a pretty good tool.

Washington, DC: Falls Church:

You might also try department stores that have sections for plus-sized women. Nordstrom's "Encore" department carries plus-sized exercise clothes and Macy's has a great Woman's department (but I'm not sure if they carry exercise clothes). Good luck!

Sally Squires: Thanks DC. Good suggestions

Somewhere, USA: Hi Sally!
Prevention magazine always talks about walking one's way to fitness. At the same time, I read in other magazines about heavy duty cardio. Is it really feasible to use walking briskly for 45-60 minutes as a means to weight loss? I am so burned out on my cardio videos--I just want to be outside gardening and walking.

Also, any thoughts on Prevention's Peanut Butter Diet?

thanks!

Sally Squires: Hey Somewhere: We're going to address this very topic in an upcoming Health section, so stay tuned. In the meantime, the National Academy of Sciences says that 60 minutes a day of activity is important for weight control. It sets 4 mph, which is pretty brisk, as a pace

Springfield, Va.: A while back, somebody mentioned a good Pilates studio located in Alexandria or Arlington. It may have been your producer? Anyway, I've recently moved to Fairfax County and I'd be interested to know where it was. Thanks.

washingtonpost.com: Hey Springfield, my co-worker and I have been taking Pilates classes in Arlington at Studio Body Logic and they just opened a new location in Del Ray, Alexandria, Va.

Sally Squires: Hi Springfield: This note comes from our intrepid producer, Eleanor. Thanks Eleanor. Also check out the Winsor Pilates tapes for those days when you can't get to the studio.

Providence, RI: I'm having an anti-gym phase at the moment. I think it's a combination of feeling overburdened by life and the fact that no matter how I often I was going (which I know wasn't often enough), the scale stayed in the same place. (I'd like to lose about 10 pounds.) Suddenly I had to fight with myself like never before to go; it just seemed like a waste of time. So I'm making a compromise with myself for the time being: I'm watching what I eat more carefully and focusing on getting exercise through lifestyle activities. I know I'm at least maintaining my weight, and for some reason it's a lot easier right now to walk the neighborhood for 30 minutes than go to the gym and change my clothes, so I'm doing it more consistently. Just a thought in case anyone else is having a similar motivational problem.

Sally Squires: Well said, Providence. And you point out something very important: what works for you at one time of your life, may not work at another. It's why we all need to stay focussed and flexible about eating and exercise. Thanks!

Timonium, Md.: I got a Tanita scale that registers body fat and weight from Bed, Bath and Beyond (or it might have been Linens and Things) for $40. And a good old fashioned tape measure. They have been a huge help in my battle of the bulge.
Wanted to let you know my "secret" to success. I've lost 33 pounds since the beginning of February by eating right and exercising. No weird fad diets, just calories in versus calories out. I joined ediets, this online dieting aid, but they promote lifestyle changes rather than "diets." My favorite part about the program is that they have online support groups, so you can post a message to your dieting buddies anytime, day or night. This has really worked for me, and it makes me realize that you have to reasonable about your weight loss goals and accountable to someone, anyone, otherwise you won't stick with it. Everyone seems to be looking for a quick fix, a miracle solution, but all it takes is hard work and a good friend (or e-friend) to support your efforts.

Sally Squires: Very well put, Timonium. And congratulations on your success. Again, you illustrate that what counts is what works best for you--not something that someone imposes on you.

Sally Squires: We are out of time. As always, it's really hard to choose the winners. This week, they are Frederick, DC (for the JC Penney's suggestion), Providence and the gazpacho chatter. Thanks to all. Until next week: Don't diet, eat smart--and move more!--with the Lean Plate Club.

If you're a winner, please e-mail me at squiress@washpost.com and please put "winner" in the subject line.

washingtonpost.com:

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