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Tuesday, April 22, 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!

One of the topics up for discussion today is...drum roll please...low-carb diets. (By the way, you can tell us whether you've ever tried a low carb diet at www.washingtonpost.com/leanplate club. Click on today's column and you'll see the voting box on the right side.) As of this morning, about 67 percent of people who took the poll said that they've tried a low-carb diet. More about that later in today's chat.

The Lean Plate Club electronic newsletters went out today. If you want to sign up--and yes, it's still free--go to www.washingtonpost.com/wp-srv/email/front.htm. If you have any difficulty subscribing--or don't receive your newsletter, which is sent out Tuesdays around mid-day-- please e-mail me at leanplateclub@washpost.com and please put trouble subscribing in the subject line.

A tip: If you happen to be a Yahoo subscriber, as I also am, and are not receiving your newsletter, check your bulk mail bin. For some reason, my newsletters have gone there in recent weeks. If this is happening to you, too, just click on the message and then use the handy button that says "this is not spam mail" to be sure that future newsletters are sent to your regular inbox.

Alert: We're about to start a new Fitness Makeover with Deborah Young, PhD. of the University of Maryland. If you'd like to be considered for a fitness makeover--thanks to all of you who have already responded--please e-mail me at leanplateclub@washpost.com. And please put "fitness makeover" in the subject line. (By the way, the fitness makeover involves having a telephone consult with Dr. Young and me--plus using your name and photo in an upcoming Health section.)

Our freebies this week are:

Your Last Diet: The Sugar Addicts Weight Loss Plan by Kathleen DesMaison, Phd. (Ballantine; $22.95)

The Good Carb Cookbook by Sandra Woodruff, MS, RD

DietMinder Personal Food & Fitness Journal (MemoryMinder Journals, Inc.; $14.95)

And thanks to Jeanne McManus, editor of the Food section for passing along this last item:

The Complete Idiot's Guide to Light Desserts by Rose Reisman (Alpha; $19.95)


For those new to the Lean Plate Club, one of these volumes could be yours if you regale us with an inspiring tale of instilling healthy eating or exercise habits; share a great tasting healthy recipe with us or give us a food find--a place where you've discovered a healthy, great tasting food. Winners are announced at the end of each web chat. As alwasy, our offering of these items does not endorse any particular book, weight loss or exercise regimen. It's merely to show you the wide range of information available as you learn more about healthy eating and exercise.

Now on to the chat:

Washington, D.C.: Sally,

I'm posting this early after reading your comments this morning. I think that what a lot of people confuse in their diets is "low carbs." You made an excellent point in your article. Americans eat too many carbs. So, in reality, a low carb diet isn't really a low carb diet. One may think that they are going low carb, but in actuality, they are eating the appropriate amount and types of carbohydrates (i.e., not processed carbs). If one attempts to follow the food pyramid, carbs are the foundation of our diet. But what Americans seem to forget is portion control. For instance, one eats a footlong sub from Subway, you have eaten enough carbs to last you for days. Then on top of that, they eat a size of pasta that is enough for a family of six. As you stated, portion size if most important.

In closing, we lose sight of trying to find the miracle diet that is going to make us healthy and lose weight, instead of eating to ensure that we have enough energy and nutrients to ensure that we are healthy. Our bodies will process what it needs, and if there is excess, everything (sugar, fat, carbs) will turn to unwanted fat. Its really quite simple.

washingtonpost.com: Lean Plate Club: The Carbo War, Cont'd (Post, April 22)

Sally Squires: Hear, Hear, DC! Well said. Thanks!

Fancyfree: Sally, I wrote you a poem:

I will buy strawberries and eat them, before they go bad,
I'll pass on the cookies without being sad.
More beans and carrots, less white bread and rice,
Before eating the whole cake I'll be sure to think twice.

I'll dish up plenty of bioflavonoids
and excercize plenty to fill my brownie void.

My pedometer will read 10,000 steps every day,
I'll push all my thoughts of giving up away.

My meals will consist of more fiber, fruit,
I'll do this to be healthy, who cares if I'm cute!

And even if I don't loose weight by the hour,
My thoughts of you Sally will never be sour.

Sally Squires: Fancyfree: This is awesome. Our first Lean Plate Club poem. Thanks very much!

Reading, Mass.: Hi Sally -

Your article is very timely for me as I've just begun a low-carb approach to eating. Can you give any suggestions for breakfast? Previous to this I have been having cheerios with fruit and 2% milk but wonder if you have any more protein-oriented suggestions.

Thanks!

washingtonpost.com: Lean Plate Club: The Carbo War, Cont'd (Post, April 22)

Sally Squires: Hi Reading: Yes indeed. You've come to the right place. There are now several high-protein cereals. I've found two at Trader Joe's and I'm sure there are more (Suggestions folks?) One is by Kashi and is called Hi Lo, it contains 14 grams of protein per serving, as I recall. Another is a simply a Labelled Hi-Protein and has about 12 grams of protein per serving. (Most of this protein comes from soy.)

Putting some nuts on your cereal will also boost protein. Eggs are a good protein source. And if you're watching cholesterol, you may want to try an egg substitute. Or check out the egg whites only products now available at most supermarkets.

Peanut butter toast (on whole grain of course) is another option. And a yogurt smoothie made with wheat germ and fruit is another pretty high protein option. Yes, the yogurt has lactose, which is a sugar, but it also has plenty of protein.

Somewhere, USA - Back From Travel: I just spent almost a full week in New Orleans. And, I will say, I have almost definately packed on a few pounds.

But, I'm back on track, and was a non-LPCer for one meal a day, not the pre-LPC -every- meal of the day.

Dieting and healthy eating doesn't mean giving up an order of beignets from Cafe du Monde. It just means not having an order -every day- on vacation.

Sally Squires: Yes indeed. That's the trick: finding a way to have your beignets and eat them too. It sounds like you came up with a great approach. There's also a lot of healthy stuff in the Big Easy: red beans and rice; crawfish; plus those wonderful gumbos. Yum.

Crofton, Md.: Here is a healthy carb recipe I tried this weekend.

2 cups cooked brown rice
2 oz. blue cheese, crumbled
2 oz. shredded cheddar cheese
2 Tbs grated parmesan cheese
2 zucchinis, grated
1 carrot, grated,
1 bunch green onions, thinly sliced
6 oz. plain non-fat yogurt
3 eggs
2 Tbs toasted pine nuts.

Mix yogurt and eggs until well blended. Stir in other ingredients. Place in a greased deep-dish pie plate. Bake at 400 F for 40 minutes or until set. Let set for about 10 minutes before slicing. Serves 6. Really good either warm or cold.

Sally Squires: This sounds really great! Thanks Crofton.

Milwaukee, Wis. -- Passover update!: Hi, Sally.
Well, I'm a little more than halfway through my Passover experiment (if you remember, I am keeping Passover this year, no grains or legumes, plus kosher-style everything else, more as a food experiment and an in-touch-with-my-roots thing than a religious observance). So far, it's going OK -- I made sole filets with veggies in parchment last night, and a lot of my meals have been vegan or dairy. Tonight, I'm doing veggie-loaded baked potatoes.

But one thing I'm realizing is just how much corn syrup is in everything. I can't eat it because it's a grain derivative. You'd expect it in soda (which I normally don't drink anyway), but it's in just about everything sweet.

I ate a dairy meal last night, and wanted some ice cream. (I'm keeping kosher-style, so in my own mind, I don't need special Passover ice cream as long as the ingredient list checks out.) But even the organic brands contain corn syrup. Most sorbet has corn syrup. The only brands without corn syrup were sugar-free, and I try to avoid artificial sweeteners. (I settled for some meringue cookies -- sugar, egg whites, cocoa powder.) It's in salad dressing, cheap "balsamic vinegar" blends, jarred tomato sauce. It's unreal.

Sally, all of this hidden corn syrup can't possibly be good for us, can it? Somehow, it seems corn syrup is worse, health-wise, than regular table sugar. It just seems so much more processed.

Sally Squires: Hey Milwaukee: Thanks for the update. It sounds like quite an interesting experiment. You might want to take a look at the article that the Health section ran on high fructose corn syrup and the accompanying Lean Plate Club column. I'll bet our producer, Eleanor can help me with the link. The articles ran on March 11, 2003.

Ocean City, Md.: Don't most people that go with the low carb diets, regain the weight because it eventually becomes to rigid.

Sally Squires: Dear Ocean City: This is still being determined. One thing to note is that according to the obituaries of Atkins, he sold somewhere between 10 to 15 million books, which means there should be a lot of folks out there who could answer this very question. The on-going Diet Registry is looking for people who have lost large amounts of weight by all means, including low-carb diets, and kept it off fora number of years. So far, they have not been able to find Atkins diet users who fit this bill. But they're eager to find them if they exist. The registry is at www.lifespan.org

Arlington, Va.: I hear so many bad things about the low-carb diet but if you don't gorge yourself on red meat and cheese and watch portion sizes it can really bring healthful results. I have been doing a modified low-carb diet since the beginning of the year. I don't eat bread, rice, pasta or potatoes very often but I do eat fruit (berries with whipped cream and oranges), all the vegetables I want and whole-grain Ryvita crackers. I've also splurged occasionally on dark chocolate and sugar-free ice cream with some peanutbutter. I have continued and stepped up my exercising. The result -- I've lost 15 pounds. Before, on a low-fat diet with lots of exercise I kept slowly gaining. I disagree with anything that totally forbids a particular food type, but this is something I am willing to stick with -- 15 pounds to go!

Sally Squires: Way to go, Arlington. The point here is that you've taken an approach and tailored it to your needs and life. That's great. Keep up the good work. Let us know how you do.

Virginia: Sally, I need your help and the help of fellow LPCers! During the month of May, I will be traveling on business for three out of the four weeks (3 separate trips). On these trips, I'll be working 10-12 hour days. Could you please ask my fellow posters for some tips on how to maintain healthy eating and exercise during this marathon? I would appreciate any tips they have!

Sally Squires: Hey Virginia: Having traveled more during the past several months than I did during the past couple of years, I know how tough this can be. First, a couple of things that helped me and then I'll throw it open to the rest of the club: See if you can have a small refrigerator put in your room. It's a great place to keep yogurt, skim milk, low-fat cheese, etc. Take along some healthy food (or buy it once you get to your destination). You can now get tuna in a pouch. Make your own trail mix from high fiber cereal, nuts and maybe some dried fruit or even a few chocolate chips. Bring along some walking shoes. And see if your hotel has a gym or just a treadmill. Even 10 minutes of activity before and after those long days will help. You might also consider getting a pedometer if you don't have one already. It's a good way to track activity.

Towson, Md.: I have heard so much hype for years about the low-carb or no-carb diets. I have tried The Zone, and Atkins diet. I realized I was just eating less calories as a result of sticking to the diets. Is this the reason why so many people lose weight on these? I have always believed in eating the 'good' carbs and not eliminating any food group. Isn't this what we have always known for nutrition and weight loss? I find confusion in all the contradictory information I read and hear about carbs.

Sally Squires: Very good point, Towson. In fact, that's exactly what the Stanford group recently concluded in the Journal of the American Medical Association. We won't know for sure until more studies--and longer term studies--are completed of the low-carb approach. But yes, experts generally say that awareness of what you're eating is an important first step to any weight loss regimen.

Carb Lover: I admit it, I'm a carbohydrate lover... pasta, potatoes, etc. But with the recommendations from LPC, I bought some short grain brown rice, and it was fabulous. I've put tofu over it, used it in beans and rice, and it makes great left overs by not drying out as much as white rice. And I think I'm even eating less white pasta. (Unfortunately, my roommates were not fans of the whole wheat pasta when I bought it. I'm working on them.) Thanks for the inspiration!

Sally Squires: You're very welcome. There are plenty of "healthy" carbs out there to enjoy. And don't overlook fruit and vegetables--also good sources of complex carbs.

Baton Rouge, La.: I know most of your readers are more serious cooks than I am, but those pre-frozen packages of boneless, skinless chicken breasts are a major part of my attempts to lose weight. I like them just sauteed with maybe a baked potato and nonfat yogurt. But I need some variety. Maybe something more spicy. Perhaps curry-like, but without a pint of coconut milk.
Any simple suggestions?

Sally Squires: Hey Baton Rouge: I think you may give us more credit than is due. Those packages are a staple of my freezer. I use them to make quick stir fry, or Mexican food or a Mediterranean style dish with whatever vegetables I happen to have. We also defrost them and either broil or sautee them in a little healthy fat (olive or canola oil) and place on a whole wheat "hamburger bun" for a great meal. Top with cheese or lettuce and tomato or whatever your heart desires.

If you make a curry dish, you might want to try some of the reduced fat coconut milk which is now readily available.

Washington, D.C. - High protein cereal: At Trader Joe's they also carry "Back to Nature High-Protein Cereal" it's quite good. i measure out half a serving of that and add it to half a serving of Optimum Slim, add two strawberries and half a banana, and you're on your way. With the cereal, I think a lot of us don't know how much is a portion. It's probably about half of what you usually eat. Measure it every time you eat for a month, you'll be surprised!

Sally Squires: That's the very one I was thinking of. Thanks for supplying the complete name. Back to Nature is sweeter than the Hi Lo. But the Hi Lo also has more of the soy taste, so I use it very sparingly.

Crystal City, Arlington, Va.: Hi Sally,
I'd chose eating blackberries, cherries, grapes, and other delicious fruits every day over giving up my carbs! I can't imagine how giving up healthy carbs like these in favor of heavy, fatty foods can be good for us. If nothing else, it would make me extremely lethargic.

Sally Squires: Well said, Crystal City. And those healthy berries not only taste good but they also have vitamin C, a load of fiber and plenty of other healthy stuff. Personally, I think Bing cherries rival any candy. But that's just me.

Washington, D.C.: HELP!

Is there a healthy way that I can boost my metabolism? I watch what I eat (portion sizes, lots of fruits and veggies), and exercise six times a week, but so far my weight hasn't budged. I lost 25 pounds over the course of a coulple of years but for the last 3 months I've been stagnant -- and I'm still well in the obese category.

Any tips? At this point I'm desperate enough to try those "Ephedra-free" fat burners that they sell at CVS.

Sally Squires: Let's get you some other options fast. Have you tried lifting weights? If not, consider it for a whole lot of reasons. You might also want to look back in the LPC archives for the June 4, 2002 column which was on weight lifting. Have you also had a good physical exam recently? Thyroid problems are just one thing that can slow metabolism. And are you taking any medications--some antidepressants, for example--that might also affect your metabolism? Finally, what type of exercise are you doing? Maybe you need to shake things up a little bit. Try different activities and see if that helps. Or consider adding lifestyle exercises. For example, take a two minute walk every hour and see if that also helps to boost metabolism a little bit. Let us know how you do.

Road Warrior: I travel a great deal, and in a way I find it easier to eat smart on the road than at home. So long as you make good choices for meals (all, except perhaps breakfast taken in a restaurant), and greatly limit any food that you keep in your room refrigerator, you have a lot less access to food than you have at home. Do stay away from any food available at coffee breaks. Also, going to a hotel gym, or doing a lot of walking, can be a daily routine - gives you something to do outside of the work, where you do not have the usual home responsibilities and distractions.

Sally Squires: Thanks Road Warrior. There are also some books about htis very topic. I just checked my shelf and couldn't find them, but will see if I can post a couple of suggestions or include them in a future newsletter.

Toronto, Canada: Hi Sally,

Thanks for the interesting column today. I’ve always been very skeptical about this low-card diet thing, even in terms of the weigh loss merit(let’s just say it as a “merit” for the sake of discussion) which it always claims. I’ve spent quite a long time in China and have noticed that Chinese people obviously have fewer “over-weight” problems than we have in North America. But their diets are certainly not low-carb. We just need to look at the amount of rice they eat daily. For an average university student(I am talking about a “slim” female student here), 250 grams rice for one day is common. We have not even considered the veggies etc.here, which are also carbs. BUT they still have no weight problem. Why? (And also note the rice they eat is white rice, not even brown rice). So I guess the factors that may contribute to the fact that they don’t have many “weight” issues lie elsewhere. Some examples I can think of include: they eat 3 square meals, no snack(at least no as much as we do here), and they consume MUCH less dairy products. These are just two huge differences I find in the diets of people there and here, which I guess may somewhat shed some light on the low-carb diet.

Sally Squires: Thanks Toronto: You raise a very interesting point. Rice and carbs are indeed the mainstays for millions of people worldwide, who don't have the same weight problems we do here. Although, we should also note that the World Health Organization has recently reported that obesity is a slowly creeping into all countries and cultures. It's a complex problem. Thanks for posting.

Washington, D.C.: What about carbs such as corn or spinach spaghetti? Do I have to cut back on these too?

Sally Squires: Hey DC: Yes, these are also carbs. You don't necessarily have to cut back on either of them. It all depends on your total daily diet. It's finding the balance that counts.

Soy taste - ugh: I thought I was being clever (and frugal, 'cause they were on sale) when I bought a bunch of Soy-mil yogurts last week. They are wretched (at least to me)! Like eating wall-paper paste (don't ask).

Now what. I am choking them down (waste not, want not), but am jaded. I love tofu and edemames. Why can't I like soy milk?

Sally Squires: And this illustrates why we all have to find the healthy food that we actually like. But kudos for trying something new. You never know until you do.

RE: For the traveler: See if your company will put you up in a Residence Inn (owned by Marriott). They have a complete kitchenette with sink, stove, microwave AND a full set of dishes, glasses, silverware. Plus can-openers, coffeepot, pans, etc. Oh, and of course, a half-size refrigerator. At least if you can control your own breakfast that will help.

Sally Squires: Thanls! Great suggestions. I've also had success in calling ahead and reserving a small fridge, sometimes without charge. Of course, you want the fridge without all the goodies that so many hotels include at substantial prices!

Fairfax, Va.: Not necessarily on the low carb topic.....but wanted to pass along an awesome food find. It's Axelrod lowfat cottage cheese (1% milkfat) with pineapple. 120 calories, 1 gram of fat and so delicious - loose and creamy, not somewhat dry like lots of low-fat cottage cheese. Get it at Shoppers.

Sally Squires: Thanks Fairfax!

Takoma Park, Md.: Kosher for Passover Products -- www.kashrut.com gives a listing of foods and other products that are Kosher for Passover. The ice creams are Cyrk, Tovli (OUP), and Pride of the Farm (Star-KP).

Sally Squires: Thanks Takoma!

Alexandria, Va.: Good Afternoon!
Early Poster. One healthy "in-your-cubicle" exercise I've started is lifting weights (slow lifts & lowers)! Yep, small free hand weights whenever I can grab a few minutes throughout the day. And boy, I'm seeing some results already after just one week! I just carry them in to the office in my backpack and no one's the wiser...except me! Thanks for your helpful tips! Martha

Sally Squires: Weight training has so much to recommend it. And it doesn't matter how old or young your are. Or how fit. Sad fact is that we all are losing muscle mass as we sit and age. So the more you can do to counter it, the better off you'll be. Way to go!

Rosslyn, Va.: Hi Sally, not much of a question here, just a testimonial. I went on a no-carb diet in my senior year of high school after being overweight for most of my childhood and adolescence. I lost about 35 pounds (from 210 to 175) in about 6-7 months and after being on the diet for over two years, i transitioned to a more balanced lifestyle of choosing the right foods and exercising regularly. it's now 5 years since i lost that initial amount and i've maintained the 175 pretty well. i always had concerns about the diet while i was on it, but ignored them because it felt so good to be losing. I considered dr. Atkins as my hero for a while and even though i'm still not sure if it's healthy, i always keep it as a secret weapon that i know will always work if i stick to it.

also, although i was concerned about my cholesterol on atkins (i ate lots of eggs, meat and cheese), when i got tested, my numbers were lower than where they had been previously.

Sally Squires: Thanks, Rosslyn. Interesting information. And you illustrate again that it's important to find something tha works well for you. It may well be in the future that we'll have a test to see which approach works best for indiivduals. Wouldn't that be something!

Silver Spring, Md. -Soy milk: I hated the soymilk they served where I went to college. I therefore assumed I just didn't like soy milk. Then I read an article and in it someone suggested trying many kinds of soymilk until you find the one you like, as they all have very different flavors. So, I trudged along and tried many many kinds. And guess what? I found SEVERAL that I liked. I don't want it sweet, I don't want it nutty, and I don't want it to taste like garbage. It's out there. If you're looking for sweet, try a flavored variety, if not, go with plain. But keep trying, I bet you'll find one you like. Just buy in small batches in case you don't end up liking it.

Sally Squires: Great suggestion. I didn't realize there was that much difference. Thanks!

RE: Corn Syrup: I was looking at jarred paste sauce the other day and was surprised to find corn syrup on the ingredient list! But it was only on the cheaper brands.(The cheaper brands also tended to use soybean oil instead of olive oil.) Barilla, for example, is basically made from real ingredients: olive oil, tomates; garlic, salt, etc. Also, look for the more basic sauces (marinara). I think the 3 cheese, sausage, etc. sauces tended to have more additives.

Sally Squires: It's quite surprising where this stuff is turning up. Another good reason to read those nutrition labels carefully. Thanks!

Bethesda, Md: Sally, there's an interesting article in the Wall St. Journal today, basically on things that work as far as dieting. Most we know, like portion control, writing things down, etc. But there was one that fits today's discussion that I'd never heard--supposedly, eating "bad" carbs early in the day makes you hungrier all day long, and therefore you eat more. Have you heard this?

Sally Squires: Hey Bethesda: I read this article too with great interest this morning and commend it to others as well. It very much fits with the Lean Plate Club philosophy. I was, however, a little puzzled by that one section on the bad carbs. I believe that the author is suggesting that processed carbs can send your blood sugar soaring, which in turn causes an overproduction of insulin. That in turn plummets the blood sugar and could start a vicious cycle throughout the day. But I'm not certain that this has ever been thoroughly tested in scientific research. It may simply be a theory.

Virginia: Re: Corn Syrup - as you have found, corn syrup is in EVERYTHING - my brother was allergic for most of his first 15 years - from cereal to ketchup to bread - you'll continue to be surprised. Trader Joe's & Fresh Fields should be of use - but there's no guarantee on that - good luck!

Re: low carbs / better carbs - is whole wheat bread, say Giant brand, considered whole grain bread? or does it need to be homemade, etc?

Also - spent some time abroad (Europe/India)and found that while food could be greasier, it was much less processed than what we find here. I suppose it can only help that Europe, etc has markets everywhere & access to fruits, veggies, etc is much greater. I really miss the fruits from India - custard apples, sweet lemons, fresh mango/papaya, fresh coconut....I recall have a watermelon puree to drink for breakfast one morning - that was wonderful (except for the salt/pepper that was on top - weird!)!

washingtonpost.com: Lean Plate Club: Find the Hidden Sugars (Post, March 11)

Sally Squires: Watermelon puree! Now that's a new one. Thanks!

Philadelphia, Pa.: I saw a comment made earlier about high fructose corn syrup, and I too have been trying to cut it out of my diet. Here's a tip: Instead of buying sweetened yogurt, which often has high fructose corn syrup, I buy unsweetened yogurt and make my own fruit blend-in by heating up sliced fruit (strawberries and apricots work especially well), lemon juice, and some sugar to taste. I then stir in a little corn starch blended into water to thicken. I like it even better than the pre-sweetened variety and it leaves me feeling much better!

Sally Squires: Great idea Philly. Another even easier way is to simply add either fresh or frozen fruit to yogurt. Top with a few sliced or diced nuts. Or granola. Or wheat germ. Or whatever. It's quite good. You can also add a little vanilla or lemon for additional flavor. Thanks for posting.

Olney, Md.: There is a wonderful article in today's issue of the Wall Street Journal. It is the cover story for their Special Report on Personal Health section called, "The Diet That Works" by Tara Parker-Pope. It is a wonderful article because it restates many of the sensible guidelines that ARE the Lean Plate Club.

Sally Squires: A lot of people have seen this piece. I enjoyed it too. Thanks, Olney.

Washington, D.C.: I saw an interesting ad in a magazine at the gym. It claimed that you can lose weight by eating apples. Sounds hokey, eh? But actually, I think it makes some sense. The way it works is that you eat one apple before each meal. Since apples are filling, full of fiber, but low-cal, this causes you to comsume fewer calories. What do you think?

BTW, the ad was placed by the Washington State Apple Growers Association. Here's a link: www.3appleplan.com

Sally Squires: Why should we not be surprised at the sponsors! Yes, it does sound a little hokey. But I'm with you, it probably does help to have that additional fiber. Plus you get a lot of other good stuff in that great tasting apple. So you could do a lot worse. Thanks for posting.

Addicted to Jasmine Rice: Hi, Sally
I have no problem avoiding pasta's and bread in my diet, but rice is something I have a hard time eating in small portions, especially Jasmine rice. I can eat about a cup of cooked rice per meal. Is that too much?

Sally Squires: Nothing wrong with eating rice at all. What counts: how's your weight? Are you at a healthy weight for your height? Do you feel good? Do you enjoy eating the rice? (Sounds like you do.) You might from time to time, shake it up and try some brown rice or wild rice or Japonica rice. The point is to know that there's no one food that makes or breaks anyone's diet. Enjoy!

Re: Ice cream without corn syrup: In looking for ice cream to eat during Passover, we found Breyers "All Natural" Vanilla is sweetened only with sugar. I'm not sure about other Breyers flavors. The light versions do have corn syrup.

washingtonpost.com: Lean Plate Club: Find the Hidden Sugars (Post, March 11)

Sally Squires: Thanks!

Gaithersburg, Md.: Flaxseed. How often can I add this staple to my meals? Everyday or a couple times each week?

Sally Squires: You can add it every day with one caveat--that you enjoy it!

Washington, D.C.: One really good sandwich spread I invented which is high in fiber, protein and good fats is white-bean avocado. just puree- in a food processor- garlic with juice of 1/2 lime. then add one small onion and puree. then an avocado, then a can of white beans. salt and pepper to taste. it also is a good dip for raw veggies. the beans add heft (hence it can be used as a sandwich spread) and lowers the overall fat content per portion and also (as opposed to plain guacamole, which i love)

bw- i find it odd that atkins considers beans a subpar form of protein and doesnt recommend it, making it illogical in my book. also, in marty gallagher's chat today, he mentioned an ill effect of excessive protein consumption

"Marty Gallagher: I know of a very famous IFBB professional bodybuilder who had to have a significant portion of his intestines removed on account of he consumed only protein and fat and the bile build up over the years rotted his guts. He was prematurely retired. "

Sally Squires: Thanks, DC. Yes indeed, too much protein is not a good thing either. Recent reports have urged people to have a kidney test before going on a high protein diet. And I found one study that linked high protein to the formation of kidney stones. Ask anyone who has every had one of these bouts and they'll tell you they don't ever want another one.

Holland, Mich.: I lost 100 lbs. over a year ago following low-carb principles. 5 meals a day, protein with each meal, no carbs after 5.

I've found if I cut out added sugar and really forbid high fructose corn syrup-laced products from my diet (harder than it sounds), I do really well.

Today I have low blood pressure, low cholesterol, and just finished an excellent stress test last week. All of these things were abnormally high when I started.

Low-carb doesn't have to mean high-saturated fat. I still watch my calories. There's very little that's forbidden on my diet beyond highly refined starches and added sugars. I limit high-glycemic foods of any kind, but do splurge on them now and then.

Sally Squires: Way to go Holland! Very impressive. Congratulations on the great results! Very awesome.

Washington, D.C.: Sally, I am not on a "low-carb" diet. But I can tell you that whenever I curtail carbs, I feel a lot better. My body just seems to work better on the stable blood sugar levels that eating low-fat protein and veggies seems to give me. Whenever I eat carbs, I feel bloated for 24 hours, lightheaded and lethargic. I think the best thing to do is avoid refined carbs as much as possible, altho I do indulge in sweets couple times a week.

Sally Squires: Hey DC: A lot of people have had similar experiences. And it points to the huge array of food that we have. Imagine your grandparents, or great-parents over-eating a lot of the stuff that we take for granted every day (and don't think twice about eating.) Thanks for posting.

Edison, N.J.: Hi Sally!

I too am a carb lover and actually CRAVE bread, I can eat a loaf in one sitting, especially the whole grain that is loaded with sunflower seeds! Although i am trying to control that, I have a question about potatoes. My mother swears that eating too many potatoes (like two or three times a week) is too many carbs, but I love them as a side dish (especially the tender red potatoes!). Are potatoes really too starchy/carb-y for your health and should they be eaten in moderation?

Sally Squires: Some people think that potatoes are so starchy that they should not be included in the vegetable category. But this is still under debate by experts. Potatoes have something called resistant starch which appears to be a good thing. Potatoes three times a week are not a bad thing by themselves--it's all in what else you put with them. Portion sizes are what counts, plus as much variety as possible in food. (And of course, not eating bread by the loaf.)

soy yogurt: try putting them in a smoothie to disguise the odd taste

Sally Squires: There you go. Thanks!

Somewhere, USA: I have spent a good deal of time in several foreign countries, and I would like to point out the obvious: People walk. They generally don't walk for exercise; they walk to get somewhere. And if you spend 2 hours a day walking briskly (not that unrealistic if you walk to work, walk to the market, walk to your friend's house, walk to the library), you consume calories.

Sometimes I think this fact explains the healthier weights of many people in other countries better than looking at the details of their diets.

Sally Squires: It's a very good point. And if you look at people who live in Manhattan, you find much the same thing. Thanks!

Washington, D.C.: Hi Sally,
Have you tried Brummel and Brown butter substitute? I've been using it for some time and think it's fantastic. Only 5 grams of fat per serving, and no trans fat. Is there a catch?

Sally Squires: Nope. No catch that I know of. I've recently bought some. If you like that, you might also like Take Control or Benecol, which are probably pricier but also have plant stanols and sterols which can help lower cholesterol as much as some of the cholesterol lowering drugs. Thanks for posting.

Bethesda, Md.: Hello Sally,
It was with interest I read today's article on low carb diets. I am from India and the people can be roughly divided into wheat eaters and rice eaters primarily because people around the wheat belt eat wheat and vice versa. Right from breakfast through dinner all the food is various derivatives of either rice or wheat.But the foods are not so highly processed as here. We are in this country a long time now but it still never ceases to amaze me when I look at slurpy's and those giant popcorns in movies and even coffee sizes.All the foods are supersized and we pay a price for that with our health. As a matter of fact when we go back and look at pictures of people in the 60's and 70's they are far more skinnier.My opinion is this:cut down food sizes and just like cigarettes carrying a warning may be we need to post one on fast food places about eating high fat and high carb.being detrimental to one's health.

Sally Squires: Well said, Bethesda. Thanks for the observation and the posting!

Holland, Mich.: It seems to me the criticism of low-carb diets seems to be criticism of the first phase or "induction" portions of the diet, which do limit carbs severly. But if you're following it, you quickly move off of that induction phase to find the level of carbs that your body can manage before gaining weight. That number varies a lot, but is usually higher than the induction phase. That is, most of us who are low-carbers don't limit our veggies at all, choose lower-glycemic fruits and starches (mmmm sweet potatoes!), and continue to drop weight while living with a very un-rigid diet.

Sally Squires: One problem, however, Holland, is that many people experience constipation during this phase. It's one reason cited in some studies for why folks couldn't stick with the high protein, low carb approach.

Alexandria, Va.: Sally, I need to lose about 100 lbs. I recently signed up with something called "Diet to Go," where they prepare all my meals, and I just eat whatever is on the program. I have lost about 4 pounds so far (in about 3 weeks of following this). I'm wondering about the menus, though, as they seem to be high carb, yet low in veggies, and high in cheese. For 1600 calories a day, the nutrition info breaks down as follows: Protein, between 61 - 100 grams a day, carbs 238 - 254, fat 29 - 45, usually around 34. And sodium 2600-2900 usually! (I'm not sure what the numbers actually refer to for sodium.) Does that seem like a sensible break-down? No red meat is included, mostly chicken, fish, or cheese for protein.

Sally Squires: Hey Alexandria: Kudos for taking some important steps. A very quick read of what you've provided for Diet on the Go numbers suggests numbers that are pretty much what a lot of Americans now eat. The sodium is in milligrams. I'd need to look that up to see whether it's high. If this helps you get started, go for it, although in the long run, it will be to your advantage to being cooking for yourself and making your own food choices. Let us know how you do. Good luck.

Alexandria, Va.: I've lost 40 pounds over the past year, and I love my carbs! I also don't deny myself something when I'm really craving it.

What I focus on is exercise -- I do an intense workout five to six times a week.

Sally Squires: Thanks Alexandria! Great going!

West Linn, Ore.: Sally, I've been following a moderate lowcarb diet for 8 years and am maintaining a weight loss of 90 pounds. My doctor's thrilled with my results and so am I. I'm glad to see some researchers and nutritionists are finally taking a more open look at lowcarb eating. What I wish people understood is that even moderate lowcarb eating (ie, no ketosis) allows someone like me, who previously COULD NOT control my appetite, to eat "normally." I finally feel like I have an "off switch," and my eating is no longer driven by food cravings. This is a big part of what makes it possible to stick with a lowcarb plan for years. Ironically, my diet now includes many more healthy carbs than it ever did when I was trying various low-fat approaches to weight loss. Thanks for letting me share my viewpoint!

Sally Squires: Well said, Linn.

Isla Del Sol, Fla.: Today's local paper had an article about the benefit of tea in fighting infections. This was from a study from the National Academy of Sciences released Monday. This was from a study using black tea. I am aware of a study using green tea. Do you know anything about this?

Sally Squires: Both kinds of tea are looking good for health. They are rich in antioxidants, which as the saying goes, is a good thing. Thanks for posting.

Washington, D.C.: I have been on a low carb regimen since last July, basically following the Atkins program. After trying to loose weight by restricting fat and calories for 4 months and losing 10 ponunds from 242, I tried the Atkins program based on the "Big Fat Lie" article in the NY Times. The first two weeks I lost 10 lbs and continued to loose over the next few months. By Thankgiving, I was 196. In January I had a complete physical for a new job that showed that my cholesterol was down to 160 from 200 and I weighed 25 pounds less than my last physical in 1993. By focusing on cutting back on sugars and the types of starches that are not nutient rich (like pasta and bread made with refined flour), I was able to better control by appetiote and weight.

A great myth about Atkins is that you don't eat vegetables. Actually, I've never eaten so many as I plan how much salad and green vegetables I can have to meet my carbo quota. They only thing that you really have to cut out completey is sugar. When you think about it, if you cut out sugar, bread and pasta and be sure to eat nturient dense vegetables, most people will be eating healthier than before.

Sally Squires: Thanks DC. And congratulations on the good results.

Arlington, Va.: Hi Sally,
I'm 52 and come from a long line of dieters! Although I am now able to control my weight through exercise and diet (I'm now 40 lbs below my all time high), when I was younger, I remember my mother going on any number of diets (this was in the 50's and 60's), tailoring our meals accordingly! Her basic tenet was no starches, which sounds an awful lot like the no refined carb diets of today! We seldom had potatoes and rice, and NEVER had bread, with meals. We always had green vegetables and salad. I seem to remember a number of diets that restricted carbohydrates (the most notable being "The Drinking Man's Diet" of Alan Sherman fame). So none of this seems new. If I may report, I was always borderline, my mother was always dieting. This lasted until college, when my housemates and I ALWAYS had "good, solid, meat & potatoes" meals (this was before the time when home delivered pizza was common). I gained A LOT of weight during that time!

Sally Squires: Hey Arlington: Sounds like you found a really good approach. Thanks!

Washington, D.C.: Sally,

I've always eaten nutritiously, but for most of my teens and twenties, i was chubby. about 7 years ago, I started exercising regularly (running 35-45 miles per week, to be exact) while not really changing my eating habits. i lost 20 pounds within a year and have kept those pounds off by consistantly exercising. Well, now the Wall Street Journal, in its health section, says that exercise really doesn't factor into weight loss very much. they say it takes way too much exercise to even make a dent, so concentrate more on the diet aspect. I can't believe that's true! What do you think?

Sally Squires: Exercise does count, DC. But not just for weight loss. That's why boosting all types of physical activity are important. What they're saying in that article is that you don't burn huge amount of calories with exercise, e.g., you can't go out and overeat because you walked for 30 minutes. But there are plenty of reasons to stay active. Physical activity remains an important part of a healthy life--and achieving a healthy weight.

Centreville, Va.: I tried Atkins for six weeks and lost 15 lbs -- but gained it back within a year. Tried again a couple times unsuccessfully -- it is too restrictive and ineffective if you slip up even the tiniest little bit. It forbids caffeine -- which is my question -- why? What does caffeine do really? I have a friend who lost 8 lbs just by cutting caffeine (black coffee) out of his diet. But they put it in every diet pill?

I still try to cut back on carbs (but not "cut out") -- found a soy protein powder that I blend with oj and blueberries as a shake in the morning. Protein really makes a difference for me - in boosting energy and curbing hunger. I've lost 20lbs in the last 2 months.

Sally Squires: Great going, Centreville. Keep up the good work. Let us know how you do.

Bethesda, Md.: HI Sally,

Great article today about carbs - its true that most of the carbs people eat are refined. White bread, pasta, not to mention cookies & candy & muffins & CHOCOLATE- my fave & all that other bad stuff that unfortunattely tastes so good ! Lately with great Strawberries in the stores , I've been eating lots of them, along with other yummy fruit (fuji apples, red grapefruit) & eating lots of veggies, too. It especially tastes good in the warmer weather , more refreshing. Do Asparagus have carbs? Lately with dinner, I seem to be eating a lot of asparagus & usually an ear of white corn to go with it - is it unhealthy to be eating the SAME veggies several nights in a row with my chicken ( or fish, or turkey)? Do the nutrients kind of void themselves out when I eat the same fruits & veggies too often?

washingtonpost.com: Lean Plate Club: The Carbo War, Cont'd (Post, April 22)

Sally Squires: Not at all Bethesda. There's nothing long with what you're doing, although you'll get even more benefit if you can expand your array of fruits and vegetables. The key is to find what you really like to eat, because let's face it, a vegetable or fruit that you don't like will just likely hang around your fridge until it gets moldy and you throw it out. Not much nutritive value in that, is there?

Southern Maryland: I've been following a low-calorie eating plan. I eat a breakfast with whole grains, protein, and fruit. Lunch is vegetable soup, some sort of protein (meat, beans, or yogurt) and fruit. Dinner is a frozen meal, turkey sandwich on whole-grain bread, grilled chicken with salad, etc. I even treat myself to a piece of chocolate, a pria bar, frozen yogurt, or graham crackers for snacks. I consume about 1200 calories per day. I've lost 8 pounds in 2 weeks, but I can tell that weight loss is slowing. I exercise at least four times a week--walking, jogging, or tennis. So far, so good. But the past few days, I have been lightheaded, suffering from headaches, and irritable. Am I not getting enough to eat? I'm finally motivated after a long struggle, and I want the pounds to come off.

Sally Squires: Way to go Maryland! Thanks!

Dumfries, Va.: Hi Sally -- I'm submitting early because I just read your column and agree so whole-heartedly that I didn't want to miss out on saying so!

My husband started following a low carb diet earlier this year. Even though he hasn't lost a tremendous amount of weight, the number one benefit is that he doesn't snore anymore. And he was infamous for his snoring!

Since going low carb, he says he feels less stuffed after meals and simply as if his metabolism is working more efficiently.

It's been a real education reading food labels looking now for not only low fat foods, but low carb foods too. We recommend this type of diet for anyone!

Thanks for the great nutrition ideas and advice!

washingtonpost.com: Lean Plate Club: The Carbo War, Cont'd (Post, April 22)

Sally Squires: You're quite welcome, Dumfries! Thanks for posting.

Minneapolis, Minn.: Sally,

I'm a lapsed LPC member. I realized about three weeks ago that I have slowly fallen out of all the good LPC habits I started about a year and a half ago, so I'm trying to get back into it. (I also wrote in last week asking about the weight-lifting videos - thanks to you and the producer for that link!!) It's amazing how soon I drifted away from healthy eating habits and exercise, after I stopped making it a priority. It happened gradually - one day, I didn't have time to exercise; another day, I didn't make an effort to eat enough fruits and veggies, and months later, here I am. I don't even want to lose much weight. I just want to be healthy and feel good about myself.

So, I'll start again. I already know what I need to do; now it's just a matter of doing it. I'm consistently getting at least 5 a day now (got 7 servings yesterday!), but so far I've only been fitting in exercise about 3 or 4 days per week. The most helpful exercise buddies I have are my dogs - they always want a walk! The LPC newsletter has been a big help too - it's great to have a weekly reminder in my email inbox, just to keep me thinking healthy. Thanks for that!!!

In case there's anyone else like me out there, I just wanted to help remind us that healthy habits are easy to adopt if you do it gradually, as the LPC recommends, and make it a priority - as I've recently rediscovered, your health is important!

One easy way I've found to get an extra fruit serving is to make homemade applesauce. It does take some time, but the recipe couldn't be easier, and it tastes amazing! I found this recipe on epicurious.com. I'm planning to make a batch each week and divide it into small gladware containers, so I can easily take a single serving to work every day!

Cinnamon-spiced applesauce:

3 pounds apples, peeled, cored, cut into 3/4-inch pieces
1 cup water
1/3 cup (packed) golden brown sugar
2 1/2 tablespoons fresh lemon juice (or less, if you don't like too much lemon flavor)
1/2 teaspoon ground cinnamon (or more)

Combine apples, 1 cup water and brown sugar in heavy medium saucepan. Bring to boil, stirring occasionally. Reduce heat, cover and simmer until apples are very tender, about 25 minutes. Uncover and simmer until almost all liquid in saucepan has evaporated, about 6 minutes. Remove from heat. Stir in lemon juice and cinnamon. Cool 30 minutes.

Using fork, mash apple mixture until coarse and chunky. (If you like chunk-free applesauce, use the food processor or a hand blender.) Serve at room temperature or refrigerate until cold. (Applesauce can be prepared 3 days ahead. Cover and keep refrigerated.)

Makes about 3 cups.

Bon Appétit
October 1998

Sally Squires: Hey Minneapolis: You've got a lot of company. We've all lapsed at one time or another. In fact, it really takes six months to instill healthy habits. So you're doing taking the right steps. Keep up the good work and let us know how you do. Thanks for the recipe.

Gaithersburg, Md.: It seems to me that the Atkins "find the level of carbs you can tolerate before gaining weight" is just code for "eating excess calories."

I eat a balanced diet, I do eat lots of carbs because I exercise heavily, I count my calories, and I am losing weight just fine.

To paraphrase, "It's the calories, stupid."

Sally Squires: And that, Gaithersburg is the final word. Thanks!

Princeton, N.J.: Comment: I tried Atkins lo carb, hi protein diet when he first came out with it in the 70's. I did lose weight but felt lousy so went off of it after a few weeks. More recently I went on a low fat diet (including complex carbs as opposed to simple carbs for most of my carb calories). I did this to lower cholesterol, not necessarily to lose weight. Within a few months I lowered my cholesterol by 25 points and sooner than that, lost 10 pounds. I found it to be a much healthier, well rounded diet.

Sally Squires: Oh, okay, we're running way over with the chat today, but here's one more comment on the low-carb approach. Thanks Princeton.

Sally Squires: Thanks everbody. There were so many great postings, we went way over time. (And there are still a number left. Sorry that I didn't get to everbody, but I'll post the others in future chats or newsletters.)

The winners today are the poet, Minneapolis, the Road Warrior and Arlington who asked for Help. Please e-mail me with your snail mail address at squiress@washpost.com and please note "winner" in the subject line. Thanks to everybody for a great chat. Until next week: don't diet, eat smart--and yes, move more--with the Lean Plate Club. Cheers!