• The Lean Plate Club Discussion Archive • Column Archive • Health Section: Nutrition • Health Section • Food Section • Talk: Health message boards • Live Online Transcripts • Subscribe to the weekly Lean Plate Club and Live Online E-Mail Newsletters.

Tuesday, May 27, 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! The last two weeks have been filled with nutrition news. First new blood pressure guidelines and the importance of--what else?--healthy eating and exercise. Then the two new reports about head to head comparisons between the Atkins diet and the low-fat approach in last week's New England Journal of Medicine.
So, yes, one of the topics up for discussion today are low-carb diets. Have you ever tried one? What was your experience with it?

Apropos of that...the freebies this week are:


Good Cholesterol/Bad Cholesterol by Anita Hirsch, MS, RD (Marlowe and Company; $16.50)

Life Without Bread by Christian B. Allan, PhD and Wolfgang Lutz, MD (Keats Publishing; $16.95)

Syndrome X: Why Eating Good Fat Actually Protects Your Heart by Gerald Reaven, MD, Terry Kristen Strom, MBA and Barry Fox, PhD., (Fireside; $13)

Walking by Ruth Rudner (Human Kinetics; $13.95)

Here's the deal: Inspire us, regale us, delight us, challenge us, share with us. We're looking for great stories of personal change. A wonderful, healthy recipe. A great new food find. You get the drill. Do that and yes, one of these volumes could be yours. Winners are announced at the end of each chat. And our offering does not endorse any weight loss or exercise program, philosophy or product. It's merely a chance to show you the wide range of information available as you instill healthier eating and exercise habits.

To subscribe to the Lean Plate Club newsletter, sign up at http://www.washingtonpost.com/wp-srv/email/front.htm. And yes, it's still free. If you have any trouble signing up--or if you don't receive your newsletter which is generally sent out mid-day on Tuesdays--please let me know at leanplateclub@washpost.com. And please put trouble subscribing or trouble receiving in the subject line.

Now, on to the chat!

Calgary, Alberta : Hi Sally
I read with lots of interest the reviews of the Atkins diet and decided that as a frustrated low-fat dieter (it's so slow!) I would give it a go. I know now after just a few days that this could never work for me as a long term eating plan. I crave fruits and veggies and I just feel like I'm making unhealthy choices by eating so much fat and protein. So, thanks for the carbohydrate numbers in today's column. They give me some real numbers to shoot for within a healthy carb range. I know that my issue is too many refined carbs so that's what I'm going to target. I plan on 2 bread servings a day and few if any refined carbs. Other foods will be lean proteins, and 6-8 servings of fruits and veggies per day. I will continue to allow myself one meal a week where I eat anything I want. That's usually Sunday dinner, complete with whatever dessert I've been craving that week.

Sally Squires: Hey Calgary: Continued good luck with your efforts. I take heart from the National Weight Control Registry, a group of folks who have lost major amounts of weight--and kept it off for years. They follow the low-fat approach, continue to get plenty of physical activity and track their weight in some fashion regularly. And it may well be, that a lot of folks are eating too much of everything--including carbs, particularly the processed kinds. So it's a good reminder to see those carb numbers from the National Academy of Sciences--and the amount that too many of us eat...Thanks!

Alexandria, Va.: There really IS a miracle cure for weight loss. All you have to do is sit in a nice comfortable chair for one hour a week and talk about yourself. You will never have to count calories or exercise again if you don't want to (other than for the appropriate health benefits). The miracle cure is psychotherapy(and no, I am not a psychologist!!)I have read where you have counseled LPCers about emotional eating issues before. If a person has even the slightest difficultly limiting their food intake then this is the definition of a emotional eating disorder. Just enter "emotional eating" into Google and people can read this for themselves. Why waste months and years of your life beating your head up against a wall and ruining your health when a highly educated, trained professional can get you back on the right track faster than anything else?? And psychotherapy is the EASIEST thing in the world!! What could be easier than sitting on your posterier for one hour a week and never even breaking a sweat!! Just curious what your thoughts are. I love your columns and chats so please keep up the great work. Thanks

washingtonpost.com: Miracle Cure? Fat Chance (Post, May 27)

Sally Squires: Hey Alexandria: Thanks for your thoughtful posting. Yes, psychotherapy can certainly be helpful to some people as they examine why they lose themselves in food or over-eat under stress or other conditions. But it's still important to eat healthy amounts and move more--I'm afraid that nothing takes the place of that. But you're right, an awful lot of people do indeed miss examining why they've slipped into bad habits. Thanks very much!

Chicago, Ill.: Hi, Sally! I just wanted to offer a really easy sweet fix for those who may need it. I always crave something sweet after dinner (and other times during the day!), and all too often I resort to chocolate or the like. Now that summer is here, however, I’ve started to use some sweet things from nature. I pick up some berries from the farmer’s market or the grocery store and blend them together in a blender with just a little honey. I have found this makes a FANTASTIC fix for my sweet tooth. I love to pour a little over frozen yogurt for a terrific light dessert, but you can use it in so many ways – dip fruit in it, put it on waffles, etc. I prefer a blackberry-raspberry combo, but you can also use blueberries, strawberries, or even throw in some sliced peaches. Not only is it healthy, it’s absolutely delicious and so easy to make (plus you can freeze it and use it later). I throw the berries in the blender while I’m making my dinner and I have a dessert already for me!

Sally Squires: Chicago: Yum! And besides taste of course, berries have an awful lot to offer nutritionally. They're generally pretty high in vitamin C and have lots of fiber. And for those who can't yet get the fresh variety, the frozen ones are pretty great too. You can usually buy them unsweetened as well as sweetened. Great suggestion. Thanks!

Hummelstown, Pa.: Why do men do so well on this diet and women don't?

washingtonpost.com: Miracle Cure? Fat Chance (Post, May 27)

Sally Squires: Hi Hummelstown: I've heard this said as well, but I'm not sure that it's borne out by fact. The well-designed studies of the Atkins diet are still few and involve only a couple of hundred people. So the jury is still out on this one. In general, however, men may lose weight a little more easily than women because they usually have a lower percent body fat. It will be interesting to see what the new, five year study of Atkins shows. It's just getting underway now, so it will be a while.

Arlington, Va.: I'm curious about carbohydrate classifications. I've been tracking my food intake for over a year using DietPower. It indicates is that, on a 2600 calorie diet, I have eaten about 264 grams of carbohydrates, 29 grams of "Dietary Fiber" (a little under), and 26 grams of sugars. This adds up to 55 grams. What other carbohydrate "types" are there? For example, where does a "starch" fall? Is it a "sugar?" What is a "complex carbohydrate?" How does all that map into the "Fiber", "Sugar", "other" groupings you find on nutrition labels?

Sally Squires: Hey Arlington: I'm as confused as you are. Where do the 55 grams come from? From the DietPower calculation?
In the meantime, here are a few definitions that I hope will help...

Carbohydrates are sugars and starches. Starch is really a long chain of glucose molecules strung together. Glucose is the basic form of sugar used by cells. There are others such as lactose (found in dairy products), galactose, sucrose (table sugar), fructose (found in a lot of fruit) etc.

Both starch and sugar both provide energy to cells, especially brain cells. The brain is, in fact, the only carbohydrate dependent organ in the body. Because of that the National Academy of Sciences sets 130 grams of carbohydrates per day as the recommended dietary allowance for carbs for adults and kids.

Most of us, however, eat a lot more than that. Median intake for men ranges from 200 to 330 gram per day; for women 180 to 230. So there's a lot of room for improvement.

Complex carbs have more complex sugars and fiber which take them longer to break down to the glucose molecule. Hope that helps...

Overland Park, Kan.: I tried the Atkins diet for two days. Why did I quit? Mainly because when I went out for my first morning run after I started, I had absolutely no energy. I made it a quarter mile and had to walk.

Did I give it a fair chance? I probably could have become used to the diet had I stuck on it longer, but I think this diet is extremely hard to stick with over the long-run. Instead, I decided to focus on eating healthier options overall and exercise regularly. The end result? I lost 40 pounds and have kept it off (180 lbs to 140 lbs as a 5'11" male). My cholesterol is around 150, and my blood pressure is normal (I never had a problem with cholesterol or blood pressure though). Now, I find myself in the predicament of needing to add muscle weight.

Sally Squires: Overland Park: Thanks! Your experience is interesting, because if you go into ketosis--the state that means you break down fat and other cells in the body for energy--there's some worry that you may also break down muscle. This is still under study, so we won't know the answers for a while. But it would be interesting to know if that affected your energy.

As for building muscle: you probably know this already, but weight lifting is a great way to work on that. Thanks! And congratulations on the hard work.

Washington, D.C.: I have finally found a fat free salad dressing that isn't too bad - Trader Joe's Balsamic Vinaigrette. And from me, "not bad" is high praise for a fat free salad dressing.

Sally Squires: Great! Sounds like it's worth giving it a try. Thanks!

Bethesda, Md.: Sally-
I love the column! It is short and sweet and to the point.I am always struggling with the carbs/protein problem. I eat cereal in the morning and I am still starving! My eating generally tends to wind down mid-day. But I can't figure out what to do for breakfast. I have tried bran -that just does not do the trick. Any suggestions?

Sally Squires: Thanks Bethesda. Okay, how much cereal are you eating in the morning? And what kind? How much? If you're only getting a couple of hundred calories, you may need more...Or perhaps you want to add a slice of whole wheat toast and peanut butter to your morning fare. Or how about a half cup of yogurt? Have you tried any of the new high protein cereals that may also help you go the distance? And finally, would a planned snack at about 11 help you make it to lunch? Aim for something around 100 calories and see how that goes. Let us know what happens.

Somewhere, USA: My boyfriend keeps talking about joining a program like Weight Watchers (since it worked for me!) to help him lose weight, but his biggest hurdle is eating healthy during the day. He spends a lot of time driving around in his work vehicle, and often only has time to grab something at a fast-food joint. I suggested that he get a small cooler that could plug into the cigarette lighter, but he claims that those coolers are too small. Sally, do you or anyone else have any suggestions about what to do in this case? Thanks! - Surlygirl

Sally Squires: Surlygirl: Sounds like your boyfriend is conflicted. He wants to eat healthier but is stuck in a grind. What does he really like to eat that's healthy? How can you help him plan that (or a version of that) for a meal or two a week. Start small. His aversion to the cooler sounds like some resistance that maybe even he doesn't quite understand.

Are you pressuring him in any way (even inadvertently?) None of this will likely work for him unless he's fully invested in it. Finally a lot of the fast food restaurants are offering healthier fare. Maybe you could help guide him to some of those choices too in a supportive and positive way. Let us know what happens...

Rosslyn, Va.: I have a question relating to last week's chat on restricting salt intake. I am 24 years old, run an average of 30-35 miles/week, and have low blood pressure. I've never been very concerned about restricting my salt intake, but I was wondering if it's possible to develop high blood pressure over the years by consuming products with too much added salt. I have to admit that I like using salt or soy sauce when I cook, and I eat high-salt lunchmeat or soup for lunch. Unfortunately, I haven't been very disciplined in applying the "everything in moderation" mantra to my salt habit. I'm wondering if these salty foods may lead me to develop high blood pressure over the course of time. Or, given my low-blood pressure, is there no reason for concern?

Sally Squires: Hi Rosslyn: Congratulations on those healthy habits. Sounds like you're really in a good groove. Here's the deal with the sodium: a couple of meals a week of high sodium aren't likely to make a big difference for most people in your situation. Look are your intact over a week. If it's in the healthy range then keep doing what you're doing.

But yes, studies show that blood pressure generally rises with age, except in the rare cultures which have low sodium intake. It's from that data--and other research--that federal health officials suggest keeping sodium intake at healthy levels. They're also supporting a plan by the American Public Health Association urging food manufacturers to lower sodium intake in processed foods by 5 percent per year over the next 10 years. So yeah, this all counts.

Darnestown, Md.: I've been doing the Atkins plan for about 3 days. Good news is that I am not craving something sweet after each meal. The bad news is that each morning after eggs/bacon/cheese I've been mildly sick to my stomach. I'm used to cereal & milk. In the back of my mind, I keep thinking that cutting out fruits/dairy can't be good even for a few weeks. Is there someway in between that will cut the carbs (which seems to start me bingeing) but not so drastically. I need to lose about 40 lbs and have tried weight watchers without success. Any ideas?

Sally Squires: Darnestown: Those first couple of weeks are designed to put you into ketosis. If you haven't told your doctor that you're trying the Atkins diet--something that the Atkins folks also recommend by the way--you might want to do that since you're experiencing this nausea. You can indeed follow modified low-carbohydrate approaches, using healthy carbs (fruit, vegetables, whole grains.) But odds are you won't be in the ketosis of the Atkins induction phase. Again, do check with your doctor and consider having a kidney function test or some blood work done before you go forward.

Laytonsville, Md.: I get to read your discussions while I have a teleconference each week from 1-2pm, but I enjoy them afterwards.

I have been eating nearly vegetarian since May 2001 and I have lost 25+ pounds. Now I have to go "cheeseless" according to my doctor since my total cholesterol is still at 210. I have given up milk and use soy products. I went Ornish-vegetarian since the Atkins high protein diet wrecked my kidneys, so the doctor changed the regimen.

So my question is how do you do the low carb diet, Atkin's style with a vegetarian approach. Cheese is high fat and high cholesterol...I do have 2 egg whites each morning but is Soy the only choice? I have been eating my fruits and veggies!
Thanks for your response.

Sally Squires: Laytonsville: Congratulations on those 25 pounds. Very impressive. Atkins for Life has some bean recipes. Egg whites would indeed be one way to get protein. Fish is another (but that's not exactly vegetarian.) Neither are the eggs unless you're ovovegetarian. Nuts could probably help. But yeah, it could be tough. Others out there go on a vegetarian Atkins?

Providence, RI: Does ketosis have negative long term effects, such as reduced bone density in women? Does ketosis cause you to burn more fat than you would on a simply reduced calorie (instead of reduced carb) plan? I've been on Atkins for a month, but I keep getting different answers to these questions, depending on whom I ask.

Sally Squires: Hi Providence: That's because the research is still uncertain. And by the way, not everybody achieves ketosis even with very low levels of carbs. That's why the Atkins folks ask people to test their urine for the presence of ketone bodies. Short term--six months--Bonnie Brehm at the University of Cincinnati found no significant differences in bone between women on the low-fat vs. Atkins diet. But researchers still caution that we simply don't know long term results yet.

Los Alamos NM: I've heard anecdotal comments that the Atkins diet dramatically reduces migraine frequency. Has this been confirmed? Also, I am on day 4 of the Atkins diet in hopes that it might help my migraines (at 5'3" and 120 lbs I don't need to lose weight). I have absolutely no energy, my muscles feel extremely lethargic. Is this a common initial response?

Sally Squires: Dear Los Alamos: There may be anecdotal reports about this. In fact, as a long time health reporter I'm convinced there are anecdotal reports about nearly everything. But that's the problem: they're anecdotal. Until they're proven, they're still, well, anecdotal. At your height and weight you are as you correctly point out, at a healthy level. If you also have not checked with your doctor prior to starting this experiment with Atkins, I urge you to do so. There are a lot of good proven migraine remedies out there.

Good luck and thanks for posting. Let us know what happens.

Chevy Chase, Md.: Comment: I took your quick poll and said that I have tried a high protein diet. What I wanted to add is that it is not healthy.
Yes, I lost weight on the diet but 30 years later I understand that balanced eating and exercise is REAL living and that makes for a healthier life. It is also a life that I am able to maintain. When I lost weight with the high protein diet, the weight just came back with a vengeance.
Thanks for the encouragement you give to all of us. May Day Taylor

Sally Squires: Thank you for those great words of wisdom!

Grossout Washington, D.C.: Hi Sally---this is gross, but I'm curious. On days when we might have stomach problems---say a little intestinal difficulties---right after a meal, should we discount those calories?

Sally Squires: Well you hit that nail on the head. No, you should not discount those calories. But you should take a look at what you've eaten and see if there's any connection between the, um, difficulties and the food.

Brambleton, Va.: Hi Sally,

I recently got a copy of The South Beach Diet but it was quickly absconded by family. I did have a chance to browse it before it walked away and I noticed that Agatston touts his plan, basically, as Atkins with fruit (it was quick - I may be wrong here). He also tells readers to look at the Glycemic Index of foods - what is that anyway? Meanwhile, the other day I was reading something else (I have no idea what it was) that said the Glycemic Index was close but not as accurate as this other index, which I think was called a Carbolic Index. Any input to my many many questions?

Thanks.

Sally Squires: Thanks Brambleton! This question has been coming up over the past couple of weeks. Glycemic index is how much and how quickly a food raises your blood sugar after eating it. Pure glucose, for instance, spikes blood sugar really high. Trouble is that foods that spike blood sugar result in a quick production of insulin. That in turn drops blood sugar down. If it comes down really fast, you could feel the big swings, kind of like riding a roller coaster.

Complex carbs raise blood sugar more slowly and produce a more measured insulin response. But...experts also note that very few of us ever eat a single food meal. So it's the combination foods that raise blood sugar levels and that becomes a very complicated equation.

I'm guessing that the carbolic index refers to carbohydrates.

Olympia, Wash.: Any new information about the South Beach Diet and how it compares to Atkins?

Also, what is your opinion on the glycemic index as a way of managing carbs? What are good resources for determining the glycemic index of foods?

Sally Squires: I see a theme developing here. Take a look at the posting above. You certainly can pay attention to Glycemic Index. But there's still debate among scientists about exactly how important this is to weight control.

Again, it still seems to come down to---calories in, calories out--for most people. There's also a French author who has touted the GI approach. Eat Yourself Slim I believe is the name of the book. He gets into timing of carbs, glycemic index, etc. But again, how often do you eat one food for a meal?

For Bethesda, Md's breakfast: I hear what Bethesda is saying about how cereal for breakfast leaves him/her starving. It does the same thing to me; I -have- to have protein for breakfast. During the week I generally have grilled cheese--two slices of whole wheat toast with a slice of American or mild cheddar cheese on each, toasted in the toaster oven. It adds up to about 400 calories, whole wheat is more filling and higher in fiber than white, and the protein keeps me going until through the morning. On weekends, when I have a little more time, I have a toasted slice of whole wheat with a slice of bacon and a poached egg on top. If I really go to town I add a bowl of fruit and yogurt with some cereal on top. The toast-bacon-egg is 300+ calories and the fruit-yogurt-cereal adds another 100+. Filling, nutritious, and delicious!

Sally Squires: There you go...some interesting alternatives to traditional cereal...Thanks!

Washington, D.C.: Sorry, Alexandria: At $150/hour for psychotherapy, it is not the miracle cure for all of us "emotional eaters." Yes, it can help illuminate the root causes behind our poor food choices; but, ultimately it is sheer determination to change your life for good and pursue a healthier you--if not for yourself, then perhaps as an example to your kids, those who love you and want you to live long enough to enjoy a future with them. Thanks to a sensible diet and exercise my father has beat the odds, losing more than 50 pounds, keeping his cardiovascular disease at bay (after quadruple bypass surgery, pace maker, angioplasty), hypertension and diabetes in control and has lived much longer than anyone had hoped, being able to see his first few grandchildren graduate from high school and on to college. His siblings are all gone, but he is still kicking at 75!

Sally Squires: Very good point DC. And congratulations to your father. Way to go. Other less expensive options for those with emotional eating issues include overeaters anonymous, a 12-step program similar to AA.

Is it just me: or does 5'11" and 140 pounds for a male sound underweight?

Sally Squires: Those numbers are a Body mass index (BMI) of 20--considered healthy. But of course, BMI is just one measure of a healthy weight.

South Beach Diet: I decided to look at this after it was mentioned by one of your chatters - and today is day one for me. If you haven't read this book, I'd appreciate it if you would and give an opinion. It is NOT the Atkins Diet modified, in fact the emphasis by this cardiologist is on good fats and good carbs - and it's a LOT more forgiving than Atkins. He discusses several different popular diets and their differences, including Atkins, Ornish, Pritikin, and the AHA diet.
The first phase is just meats and veggies, but it allows carbs back into your diet after 2 weeks.
I'll let you know how it goes.

Sally Squires: Please do! I'll look for a copy of this diet since it seems to have generated a lot of interest recently. Thanks and good luck. Again, for anyone out there eliminating major food groups, do check with your physician. A recent Harvard study found that a lot of people had undiagnosed kidney problems that can be worsened by high protein regimens. It sounds like one LPCer today has already had that misfortune.

Philadelphia, Pa.: Since we're talking about good vs. bad carbs, I wanted to share a great find I made. I like to eat my veggie burgers on a bun, but am trying to stay away from refined carbs. So I set out in search of a whole-wheat, high-fiber hamburger bun, and found a wonderful one: The Baker brand Honey Whole-Wheat Sandwich Buns. They're soft, yummy, and each bun has 4 grams of fiber. You can get 'em at Whole Foods.

Sally Squires: Thanks Philly! And what a great tasting to get those four grams of fiber!

Somewhere, USA: I've not tried atkins, but a friend did an Atkins type diet under the supervision of her doctor who did not want her (for medical reasons) to totally cut carbs for long period of time. So she went total protein for short while then slowly introduced healthy carbs back. She's had good success, but again she's been working with doctor which I think is smart thing. - Sticks

Sally Squires: Yes indeed. Eric Westman, a researcher at Duke who also conducted a recent Atkins trial, has told me that there are variances in blood levels of cholesterol etc. So it's really important to know your levels when you start this approach--or any other if you haven't had a recent physical. Imagine going on a budget without knowing how much money is in your bank account. You wouldn't do that. It's equally important to track your physical values too.

Washington, D.C.: I don't want to sound too negative, but it really seems like there's a lot of focus on diet here. I'm a 39 year old male, and over the last year I've gone from 178 to 165 pounds and a 34" waist to 32". Not a huge change, but I look and feel way better than I used to. The secret for me isn't dieting: it's lifting weights, doing some cardio, and simply thinking about what I eat. I don't really avoid certain foods, I just ask myself if I really want to eat them. For some things, like butter and cream, the answer is usually yes; for others (sweets), it's usually no. And truthfully, I don't feel like I'm missing out on anything. I think people need to be patient and quit expecting to lose 10 pounds in a week. After all, you've got the whole rest of your life to get more and more fit! Eat reasonably and exercise. It's really that simple!

Sally Squires: Hear, hear! Very well said. We have been talking a lot about dieting today rather than habits due to these recent Atkins reports. Thanks for bringing us back!

Seabrook, Md.: Where in the world did the NAS come up with 135 grams of carb? Is it what in my line of work we call a WAG? The brain does not digest carbohydrates, it gets them from the blood. As long as blood sugar readings are normal, the brain is not lacking carbohydrates. I did Atkins for a couple of months and my blood sugar was always in the 80's or 90's (normal). Atkins NEVER said calories don't matter. He said you don't have to COUNT calories. People on Atkins eat fewer calories because they are not hungry. I worked for me. I lost 50 lbs and have kept them off for 6 years.

Sally Squires: Hey Seabrook: Congratulations on those 50 pounds. The NAS got that amount from a long examination of the latest research. (I'm not sure what WAG means, but I can guess.) In fact, Atkins dispute the fact that excess calories cause weight gain. (p. 17 Dr. Atkins New Diet Revolution.) More importantly, the National Diet Registry would like to know about you. They've been looking for folks who have done just what you have on the Atkins program. If you're interested in learning more, please contact me after the chat.

Washington, D.C.: more salad dressing ideas: I really like Newman's Balsamic Vinaigrette - one of my favorite dressings ever. It isn't low fat but is lower in fat then many other regular dressings, plus I drain off a little of the oil from the dressing and I like it even better that way.

And I way I've found to use less dressing - I toss the lettuce with the dressing and then add veggies, meat, etc. I'm happy to have the chicken and veggies without the dressing but want it on my lettuce.

Sally Squires: Great idea! Thanks very much, D.C.

Boise, Idaho: I tried the Atkins a few months ago and at first all went well but I was hungry all the time. I went to a birthday party and ate cake (after 6 weeks on the diet and no slip ups) and then I got sick, and felt sick for a couple of days. I did lose a pant size, but getting sick upset me and made me wonder if it was worth it and if my body should go through that.

Sally Squires: Only you can answer that one Boise. Sorry to hear about your experience. Hope all goes better.

Arlington, Va.: A food that I love and eat a lot of is fat free cottage cheese. A half cup has about 14 g of protein. For lunch I often mix it with either vegetables or fruit.

Sally Squires: Thanks very much Arlington. And that cottage cheese has a load of calcium in it. Plus it sounds like you enjoy it, which makes it even better!

Fort Collins, Colo.: The response from Alexandria reminds me of something I meant to say: I wondered if I had an eating disorder because of my constant hunger and being more rather than less hungry after eating moderate amounts. One of the biggest benefits of the Atkins diet to me is that three days after starting it I lost my constant hunger. Now I notice after four hours or so from the last meal that I feel a little hungry, and have another meal. This is such a positive aspect for me. The constant battle is over. P.S. I was a psychotherapist, now retired. I agree therapy is fine for those needing it, but not everyone with constant hunger has a psych problem.

Sally Squires: Fort Collins: Thanks for your insight from both sides of the couch!

Philadelphia, Pa.: I just wanted to say that in college, I did try a similar diet to the Atkin's called the "Carbohydrate Addicts's Diet" where you can eat carbs during one meal and only in the time frame of one hour. I did find that to be a better diet than the Atkin's because you can have carbs in your diet, which is very important to prevent your body from going into ketosis, which the Atkin's diet promotes. As a recent Master's in Nutrition recipient, I now realize the negative effects of ketosis and would recommend following other diets, if necessary, such as The Zone, which promotes 40% carbs, 30% protein and 30% fats at each meal. There is a golden rule for all to follow: Eat smaller portions and exercise moderately!!!!

Sally Squires: Philly: You've also got an interesting perspective. What really seems to matter is finding a healthy approach that you can live with for the long run. Sounds like you've done that--and put your new degree to work in the process. Thanks!

Somewhere, USA: Wanted to say thank you for telling me about Skinny Cow (previous chat a while back). Finally found them and the husband LOVES them.

Also I read recently that 30 oz. Lobster has about 60 mgs cholesterol vs. 75 mgs in skinless boneless breast of chicken? Is this true? - Sticks

Sally Squires: Hey Somewhere: I'm glad you like Skinny Cow. Those have been very popular among LPCers. I'd have to look up those cholesterol numbers at the USDA site to say for sure. But I'll report back in a future column or newsletter.

Speaking of which: I owe a me a culpa to the member who wants the pizza recipe. I meant to bring it today and forget. I'm making a mental note. I'll have it next week. Sorry!

Washington, D.C.: I agree incidently about the Trader Joe's dressing.
I've tried the Atkins diet for a few weeks because I had lost a lot of weight on a low-fat diet and had gained some back over the holidays. It worked alright, but I was SOOO hungry a lot of the time (much more so than on the lowfat diet) and when I went off it (because I'd eaten a regular meal), I found I had full fat creamed cheese and other kinds of cheeses on hand that I shouldn't be eating. A large portion of the weight lost seemed to be water weight. Could you talk to that point? Do high carb diets tend to dehydrate the body more than low fat?

Sally Squires: Hey DC: You're not the first to point out the water weight on the Atkins diet. Studies have suggested that may account for the quicker weight loss at first. But these more recent findings suggest that there is real weight loss from fat on Atkins. Carbs aren't dehydrating, but they may help with some water retention, which is why when they are eliminated or severely reduced, you get the water loss. Good luck with your continued efforts and thanks for posting.

Columbia, Md.: Hi Sally,

Submitting early because I'm taking a late lunch:

You'd very kindly responded to my concerns about hypertension in last week's chat. Although I'm fairly active, the salt content in all those frozen foods was beginning to affect me. I don't have high blood pressure but am predisposed.

Anyway, I wanted to let you know that I've started cooking/preparing my own foods from fresh whole grains, seafood, etc. and haven't been adding salt at all. Maybe it's me, but I'm feeling a lot better!

One quick and easy meal I came across while experimenting: half a cup of bulgur, soak for half an hour in water (no salt), add juice from one orange, olive oil to taste, and one quarter cup of walnuts. I split this over two days and supplement it with greens and two pieces of fruit, so it takes care of two meals and I've barely made any effort at all!

Thanks again!

Sally Squires: You're quite welcome, Columbia. Sounds like you're on to a good thing. Thanks for following up.

Alexandria, Va.: I read with interest the bit on Curves Gym. For those who think the only gym out there is Gold's or its ilk, the City of Alexandria had wonderful gyms that are like Curves in that they are basic no-frills gyms (though with free weights and resistance trainers along with treadmills, bikes and steppers and rowing machines), but they have no initiation fee and cost about $32 per month for unlimited visits. They also have (depending on which facility you go to) pools, aquetballs and tennis courts and a million classes. They also offer personal training. No, I am not an employee of the gym or the City, but a devoted fan. I want a work-out, not a meat market, and these gyms fit the bill. I go before work and shower in the very nice locker rooms. And trust me, these places are not for hard bodies only. 99.99% of the folks there are "real" people, much like those at Curves (I love the water aerobics class where the average age is about 75!). Best of all, no one is pushing their dubious vitamins or creating some sort of cult. I am sure other jurisdictions have similar rec. centers to Alexandria (and if they don't--you should ask for some!)

Sally Squires: Thanks very much Alexandria. I know someone who is going to Curves and enjoys it a lot. But you raise an wonderful point: there are many, many no-frills gyms out there. Thanks for the tip!

Fort Colllins, Colo.: I have about 80 pounds to lose and am feeling well and losing about 10 pds a month on Atkins Induction. (three months on it so far). I just saw your statement about the NIH saying 130 gm of carbs a day for proper brain function. Now I'm worried. Is this number well supported? Where?

Thanks very much.

Sally Squires: Dear Fort Collins: This number comes from the National Academy of Sciences Dietary Reference Intakes, Part I, available on-line at www.nap.org. Chapter six is the carb chapter. And yes, if you read the chapter, I think you'll see that it is well supported.

Providence, R.I.: I just turned fifty in March,and I have osteoarthritis in my spine. What would you suggest as best best type of exercise for someone my age with arthritis?

Sally Squires: Happy Birthday, Providence! (Well belated Happy Birthday, anyway.) That's quite a milestone. Swimming can be a very good exercise for people with osteoarthritis. Check with your doctor for sure, of course. Others may be low-impact exercises, including walking. You might try a stationary bike. Or yoga or tai chi. But again, check with your doctor first. And weight lifting is looking good for a lot of different ages and abilities. Start small and build up--with your doctor's approval of course.

Arlington, Va.: This may seem like a silly question...but for those of us watching out weight, what is a better choice when we occasionally go out for a drink:
lite beer, wine, mixed drink, etc.?

Thanks!

Sally Squires: Not silly at all, Arlington. Lite beer and four ounces of wine will give you lower calories. Alcohol in general has 7 calories per gram. Frankly, you could have any of the above if you're only doing this occasionally. At home consider, using an apertif glass--about once ounce--for a sip of something without a lot of calories. Of course, you need to limit it to one or two ounces to really control calories on a regular basis. Cheers!

Sally Squires: We are way out of time folks. They're going to get the hook. But there are so many great comments and questions that I always have trouble signing off. I'd like to answer them all. I will address unanswered questions in future columns, web chats and the newsletter. (To subscribe, please see above.)

The winners this week are: DC (the 39-year old guy who brought us all back to what's important today--thanks again!); Alexandria for the great no frills gym suggestions; Chicago for the berries and DC for the Trader Joe's balsamic vinaigrette dressing. Please e-mail me at squiress@washpost.com and please put winner in the subject line.

Thanks to all: Remember--Eat Smart and Move More with the Lean Plate Club. Until next week...

washingtonpost.com:

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