Sally Squires

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The Lean Plate Club
With Sally Squires
Washington Post Staff Writer
Wednesday, Jan. 2, 2002; 1 p.m. EST

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

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

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

A transcript follows.

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

Sally Squires: Happy New Year! Weclome to the Lean Plate Club. Next week, we'll return to our regular time--1 p.m. Tuesdays.

If you took the holiday weight challenge, how did you do?

The goal, for the uninitiated, was not to consider anything as draconian as losing weight from Thanksgiving to New Year's, but to maintain weight. Studies from the National Institutes of Health show that overweight folks tend to gain more weight during the holidays than others, adding insult to injury. Average weight gain: 5 pounds. And as we all know, most folks tend not to take off that weight, one reason why more than half of Americans are now overweight or obese.

We thought it would be interesting to hold the line on holiday weight gain this year. The surprise was that a number of those who took the challenge found that they somehow managed to lose weight. (Maybe it had to do with taking the pressure off, what do you think?)

Now that 2002 is here, watch for a new type of challenge in next week's Health section. Now on to today's questions:

Happy New Year!: Sally,

I'll miss the chat in real time, but wanted to give you my report. This was my best holiday ever! I was able to enjoy myself, but not overdo it. At open houses and parties I scoped out all my options first, took a small plate and loaded up on veggies, (sans dip) shrimp & cocktail sauce, and drank either hot cider or seltzer with juice or a twist. I did yoga in the morning and sometimes before going to bed. I'm 9 months pregnant and it's important not to gain too much weight at the end -- my practioners are pleased -- my weight is under control and I feel so much better for it.

Thanks!

Sally Squires: Happy New Year to you too! Sounds like you figured out just the right balance for the holidays. You also seem to have taken the expert tips to heart: planning, enjoying but not overdoing it, exercising regularly. Nice to hear that your practitioners are pleased too. And do let us know when your baby arrives.

Falls Church, Va.: Happy New Year Sally! (Won't be around at 1 p.m. so I'm writing early). Made it successfully through the challenge -- you and the chatters had such great tips. I was able to cook and bake and not indulge, (which made me very proud). The key is to have snacks handy so I'm not tempted to eat cookie dough. I sipped pineapple juice and seltzer or spicy V-8 and seltzer. I also had baby carrots, snap peas and a small bowl of salsa handy. For me, having something spicy cuts my craving for sweets. Thanks for getting us through the holidays!

Sally Squires: Thanks Falls Church! Happy New Year to you too. I agree with you that planning is key. With the right foods around, it's a lot harder to be tempted by things that won't be so good for you.

By the way, look in next week's Health section for a new type of challenge. Like this one, it won't involve deprivation, but it will focus on maintaining and promoting health.

And I've got a question to throw out: Since it's the beginning of a New Year, what other diet devices would you like to see evaluated?

Virginia: Well, I failed the holiday challenge. I was doing well from Thanksgiving to Christmas -- my weight held steady. But I went away for 12 days over Christmas and New Years and found upon my return that I'd gained 3 pounds! (I didn't have access to a scale while I was away.) It wouldn't have upset me so much if I hadn't really thought I was doing well. I ate only what I really liked, kept my portions moderate, and avoided all the cookies and cakes altogether. I didn't even have any eggnog!

Oh well. I'm hoping that at least some of that is water weight, since I know I didn't drink enough water during the trip. And my New Years resolution is to drop no fewer than 10 pounds (I have 30 to lose) -- I really do think I can do it. But first I have to get over my disappointment at gaining over the holidays. Blah.

Sally Squires: Hey Virgingia: Go easy on yourself. You did great until Christmas--and this might in fact be a bit of water weight. You'll know better once you get back on your regular schedule. And look at it this way: you held the line through some of the toughest weeks. Even if this is real weight, it's not irreparable and you're already focussed on doing something about it. As they song says: accentuate the positive! Keep at it. Remember, you're in this for the long haul, not for any one particular holiday season.

Germantown, Md.: I took the Holiday Challenge and won. In the beginning I lost a little, then gained it back, but never went over that baseline weight. Now I'm ready to start the weight loss plan again (I refuse to call it a diet). Seriously, Washington Post should do this every year.

Sally Squires: Thanks Germantown. We've heard from a lot of readers who have said the same thing about doing the challenge again next year. It's great to hear.

And good for you for not succumbing to the January diet mentality. I propose banning the word diet. Let's focus for the New Year on health and let everything else fall in place behind that goal.

Washington, D.C.: I have been hearing a lot about edamame but am still confused as to how to prepare them. My sister told me to boil it, then salt and shell it in my mouth. I thought I saw different ways to prepare it though. I hope you can clear this up for me! Thanks.

Sally Squires: Have I got recipes for you!
Edamame (pronounced ed-ah-mah-may) has a sweet nutty flavor and is high in protein, vitamin A, dietary fiber and a wide range of minerals. These recipes come courtesy of Carol Miles, PhD. and Leslie Zenz, from Washington State University. RICE PILAF EDAMAME
2 vegetable or meat bouillon cubes 4 C water
1 C white rice
1 C grated carrots
1 C raisins
1 small onion, chopped
1 C edamame, boiled and shelled Dissolve bouillon in water to make stock. In a large pot, combine rice, stock, carrots, raisins and onion. Cover and bring to a boil. Reduce heat and simmer for 20 minutes or until rice is cooked and the water has been absorbed. Add boiled and shelled edamame to the rice and lightly toss until rice and vegetables are well mixed. Cover and place on low heat for 5 minutes. Serve immediately.
STIR FRY WITH EDAMAME
1-2 Cups tofu, sliced and quartered
1 T fresh grated ginger
2 T sesame oil
3 stalks broccoli, thinly sliced
1 large onion, chopped
1 C baby corn
1 C mushrooms, sliced
1 C mung bean sprouts
1/2 C each water chestnuts and bamboo shoots
1/4 C water
1 C edamame, boiled and shelled
4 cloves garlic, pressed or minced
1/4 C soysauce or tamari
1/4 t dry mustard  In a wok or large pot, gently sautι tofu and ginger in sesame oil until golden brown. Remove tofu from wok. Add all vegetables except edamame to the wok, and add water. Cover and cook on medium heat for 10 minutes or until tender. Add edamame and garlic and cook for 2 minutes longer. Remove wok from heat and stir in tamari, dry mustard and tofu. Serve with rice or Chinese noodles.
SESAME NOODLES WITH EDAMAME
1 lb. Udon rice noodles (linguini will substitute)
1/2 C sesame seeds
1/2 C each: grated carrots, chopped broccoli,
chopped sweet red pepper, baby corn
1 C edamame, boiled and shelled
1/2 C chopped green onion
1/2 C olive oil (vegetable oil will substitute)
3 Tbs. hot pepper sesame oil (or 1 Tbs. crushed red pepper)
1/2 C brown rice vinegar (cider vinegar will substitute)
1/4 C tamari or soy sauce
2-3 Tbs. honey
2 cloves pressed garlic
2 Tbs. peanut butter
1 Tbs. grated fresh ginger root


OPTIONAL: 2 tsp. orange zest, added to oil and vinegar mixture, and 1/2 C Mandarin oranges tossed with vegetables.
Prepare pasta according to package instructions. Drain and set aside to cool. Toast sesame seeds in an oven or dry roast in a skillet. Lightly steam broccoli. In a small mixing bowl, combine oils, vinegar, ginger, garlic, tamari, honey, peanut butter and whisk together. In a large mixing bowl, toss together pasta, vegetables, and sesame seeds. Stir in the oil/vinegar mixture. Let stand 15 minutes to allow flavors to combine. Serve at room temperature. For information about growing edamame, please contact Carol Miles, Washington State University Cooperative Extension, 360 NW North Street, Chehalis, WA 98532, 360-740-1295, milesc@wsu.edu, http://agsyst.wsu.edu
Cooperative Extension programs and policies are consistent with federal and state laws and regulations on nondiscrimination regarding race, color, gender, national origin, religion, age, disability, and sexual orientation. Evidence of noncompliance may be reported through your local Cooperative Extension office.

Arlington, Va.: Did you take the challenge? How did you do? Anyone else at the Post?

Sally Squires: Yes, you bet, a number of us took the challenge. I held steady during the holidays, I'm happy to report. Some of my colleagues dropped weight.

Herndon, Va.: Sally,
Happy New Year all! This is my first post to this list.

My biggest complaint about my body are my abs, mainly around the belly button area. No matter how much I exercise (step class, weights) or diet, that area hardly ever changes. You’d think I’d get used to it by now (I am 32), but it seems every year it bothers me more and more. Do you have any advice?

Also, what is your opinion on that ab belt they keep advertising on TV, the one that flexes your abs while you just sit there.

Sally Squires: Hey Herndon: Happy New Year to you too! Thanks for taking the plunge and posting.

Now about those abs: first question: what's your weight? In other words, are you at a healthy level? (Check out the BMI chart at http://www.nhlbi.nih.gov/guidelines/obesity/bmi_tbl.htm)

Two, everybody has a slightly different body type. Could be that you happen to carry more weight around the middle. But you're right to pay attention. Waist size is a risk factor for disease. Women who have a waist greater than 35 inches (for men, it's 40 inches) have a higher risk of diabetes, high blood pressure, irregular blood fats and cardiovascular disease, according to the National Heart, Lung and Blood Institute.

Now about that machine that you've seen advertised on television. Sorry, but I know of no scientific evidence to suggest that a machine can magically remove fat from your waist, abs, or anywhere else, while you sit there. Now if you wanted to get on a treadmill, an exercise bike or a rowing machine while watching television, you might see different results.

Washington, D.C.: Hello Sally -- I, too, was able to maintain my weight, and even lose a bit. I'm a lifetime Weight Watchers member, so I follow their plan pretty faithfully. But it always helps to have some new inspiration, which is what the Holiday Challenge provided. As for the word, "diet," one Weight Watcher leader once told us: "What do you do on a diet? Just look at the first three letters (die) of the word. We're not on a diet. We are trying to eat healthy for life."
Cheers.

Sally Squires: Thanks Washington. And congratulations. Good going. That's a great thing to remember about the word diet. The focus of the Lean Plate Club is healthy eating and exercise--not deprivation. Let's bring back the joy--and health--of eating.

Rockville, Md.: Sally and Craig: I got sick right after Thanksgiving and lost 8 pounds in one day (yes, it was horrible). I figured I'd gain a lot of it back but resolved to keep up the challenge. My weight did spring back up three pounds but maintained there. It was partially the effects of having a plan for the many open-house parties, holiday lunches, etc., and partially the lingering effects of being sick. Mostly I would take a bunch of raw veggies and one small dessert and drink water. But anyway, I did NOT gain even though it was definitely a party season with lots of good food.

Sally Squires: Sorry to hear about your illness, Rockville. Sounds pretty horrible, but it's great that you were able to stay the course. I'm with you: having a plan really works. Did you also record and measure food, or just kind of wing it?

Washington, D.C.: I am new here. Didn't know about the challenge and gained the 5 pounds predicted. So what do I do now?

Sally Squires: Don't despair. You're certainly not alone. Next week, we're going to start a new kind of challenge for 2002. Read all about it in next week's Health section and at the 1 p.m. chat on Tuesday right here. Until then, fill your refrigerator and kitchen with healthy foods. Eat reasonably and get moving. Take a walk. Take the stairs. Take a yoga class. Do something new. And come back and tell us how you do on the next challenge!

Washington, D.C.: Hi Sally,
This may not be in your field, but I'm hoping that some of your readers can help out. In addition to eating better, I want to become more active in the new year by getting involved with some recreational sports teams. I'm in my 20's and live in the district, so I am looking for something that is easily accessible by metro. Any suggestions?
Thanks!

Sally Squires: Welcome to DC and Happy New Year! There are a whole slew of teams that I see on the mall. E-mail me after the chat and I'll see what resources I can point you too. Anyone out there have help for this new Washingtonian?

Washington, D.C.: Regarding those ab-belts that electrically stimulate the muscles: I had a physical therapist put one on my knee during therapy in the past, and I absolutely hated the sensation. My knee problems didn't improve either, but I don't think it had anything to do with the belt. I suggest you ask a physical therapist of what they think. I would guess that such a device probably works for bringing seriously atrophied muscles to a minimal level, but I can't imagine that it would give you ripped, rock-hard abs.

Sally Squires: Hear, hear, Washington. Checking with a health professional is always a good idea. But I suspect that the device your physical therapist used is a bit different from the devices for allegedly building tight abs.

Rockville, Md. (again): I didn't keep a written record, I just thought over the stuff on the buffet table before I filled up my plate. The other tip I got from my OB-GYN. She said if I felt like eating junky food at work from candy dishes, etc., I should have a glass of water. So I drank a lot of water!

Sally Squires: Good for you Rockville. And good advice from your doctor. The reason I ask about recording food is that evidence from the National Diet Registry--a listing of some 3,000 people who have taken off at least 30 pounds and kept it off for about 5 years--finds that recording and measuring food is linked with long-term success.

Anybody take the plunge and record food during the challenge?

Boston, Mass.: I did so well until a few days before Christmas and then resolve just went out the window (though I did keep up my regular 5-mile a day walk). Yesterday was the worst, hosting brunch in my house, with a mix of healthy and less so foods, found myself drawn to the less so foods! But, back on the horse today, focusing on vegetables, water and exercise! (and, not nibbling too many of the tasty left over caramel cookies!)

Good luck to all.

Sally Squires: Way to go Boston. Remember, experts such as psychologist James Prochaska say that the most important thing is not to let a lapse become a relapse. I agree with you, however, that the week between Christmas and New Year's is especially challenging. And this year with the holidays on Tuesday, it meant four days of partying. It takes a lot of resolve, especially when you're hosting an open house.

Sounds like you're getting right back on track. Go for it!

Re: sports seeker: Sally,
If you could post this info that you're willing to email the previous poster, that would be terrific. I think there are a lot of us out there (including myself) who would be interested in where we can find out about organized sports groups in D.C. I've been surfing around all morning and haven't found anything yet.

Sally Squires: I'll do some reporting and will post what I find at 1 p.m. Tuesday, Jan. 8.

Falls Church, Va.:
Happy New Year Sally and fellow LPCers! Wanted to check in for the challenge. I am happy to report that I maintained during the Holidays! Probably ate more than I should have, but I did keep my portions in control.

I completely agree about banning the word "diet." I have lost weight over the past year by changing my eating habits, and that how it will stay off! I can't wait to hear about the new challenge you guys have in the works!

Also, it would be great to learn more/challenge ourselves when it comes to exercise as well! Maybe some sort of challenge that involves that aspect of healthy living?

Sally Squires: Kudos, Falls Church! I don't want to give away the next challenge, but I suspect you'll like it.

Also, we're thinking of evaluating some products during the upcoming year. E-mail me at squiress@washpost.com if you're interested in helping us do that.

Since we're tossing out wishes for the New Year, what else would LPC members like to see us do for 2002?

Arlington, Va.: There are rec teams (softball, flag football, soccer, etc) in Arlington that play in metro accesible areas. You don't have to be a resident to play.
Here is a link to the Parks and Recreation department:
http://www.co.arlington.va.us/prcr/

Sally Squires: Thanks Arlington. That's a great help. Other suggestions out there?

Alexandria, Va.: Hmm. I was wondering how this "lean" idea came about, as I recall one of Sally's famous quotes from her early journalism days: "Brie is the perfect food."

Sally Squires: Hey, Alexandria: Brie is a great food. That's the point of the Lean Plate Club. Eat smart. Don't diet. So yes, you can have that brie--on occasion. Same goes for chocolate and a lot of other great tasting stuff. And then there are all these other great foods to mix and match: clementines, dates, wild rice, olives, and yes, edamame, not to mention thousands of others. Hmm, I'm getting hungry!

Arlington, V.: Sally-
What are the benefits of Yoga specifically? I did a Yoga exercise video and, while it was very relaxing, it didn't seem that I was really "working out." Is Yoga meant to take the place of some weightlifting or is just supposed to be in addition to lifting and aerobic exercise? The woman in the video kept talking about getting longer, leaner muscles. I'm wondering if there is any truth to this particular claim.
Thanks in advance for answering my questions.

Sally Squires: Yoga has many benefits, including flexibility. There are types of yoga (Power yoga and Bikram's yoga) that can help you work up a sweat.

There's also some very compelling evidence--much of it from Dean Ornish's program--that yoga (combined with a very low fat diet--oops that word slipped out!--other exercise, and stress management) can help reverse heart disease.

Yoga is a great, life-long exercise. But there are plenty of other things to try too.

Re organized sports: The last page of the Weekend section usually lists sports leagues and events. Here are the listings from the last issue:

http://www.washingtonpost.com/wp-dyn/articles/A30523-2001Dec27.html

Sally Squires: Thanks!

BMI?: I just went to that link and found my BMI (21.5) so what does that mean? I couldn't find any information on whether or not that is too high.

Sally Squires: A body mass index of 21.5 is consider normal. In fact 18.5 to 24.5 is the normal range. Below 18.5 is too low. Overweight is defined as 25-29.9. BMI of 30 and above is obese.

Check out this site for more information.
http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/risk.htm

Bethesda, Md.: Sally,
What do you think about Xenical? My doctor prescribed it for me and I have been taking it but haven't noticed any results. I have only been taking it for 7 days. Have you heard any good things about it?

Sally Squires: Xenical (also known as Orlistat) is a prescription medication aimed at people who have a BMI of 30 or more (or requiring at least a 30 pound weight loss.) It works by blocking some of the fat in the food you eat from being absorbed.

If you have questions about this drug, you ought to check with your doctor. It would probably be a good idea to also work with a registered dietitian on a weight loss plan. Xenical doesn't work by magic. You still must track food intake and exercise. And remember, it's only been a week. How long did it take you to gain those unwanted pounds? Good luck and let us know how you do.

Re: Stubborn spots: My personal trainer recommended a regime that has really helped tone my tummy:

5 days a week of a weight bearing exercise at least 30 minutes each session(jogging works best, but other exercise will do if you have injuries or other problems).

5 days a week of abdominal exercises. I use a combination that he taught me, but you could use an ab workout tape.

As long as you keep challenging yourself and don't settle into a routine for too long, you should see results in no time!

Sally Squires: Thanks for the hints. I've also used something at health clubs called a Roman chair which can build strong abs. (But you have to do all the work.) And sometimes exercising with tapes can help. At least you don't have to do the counting...

Virginia: I, too, lost weight due to being sick (20lbs) and have only gained 3 lbs back. Now I plan to build on that weight loss with renewed attention to what I eat and my activity level. Although I have a fairly active lifestyle (short walks from parking to work and shopping, up and down all day at work, etc.), I haven't exercised to get my heart rate elevated in a few years (the advent of motherhood!). If I lose only 13 more lbs I will be within my ideal weight range, and if I can exercise regularly at home I know I can reduce my risk of diseases quite a bit more.

I like the idea of recording my food intake--and maybe even my physical activity. Last night I opened up my brand new step machine (works like two bicycle pumps). I was only able to do it for 5 minutes, but I'm sure I can work my way up to longer times on it.
Although I haven't recorded my food eaten, I have found good success in measuring quantity. It really helps to know exactly how big a serving is.

Sally Squires: Good thoughts, Virginia. (Sorry to hear that you were sick too.) You've got the right idea--gradually increasing activity. Dr.James Rippe, a cardiologist who also writes a lot of books, notes that he will slow down patients who lose weight too fast because he knows that the odds are they won't be able to sustain that pace of weight loss. He's found that those who go slow and steady usually reach their goal. And more importantly, maintain it!

Virginia: I suspect I know the answer to my question already, but I'll ask anyway. What is your opinion of weight-loss supplements? I know that the best way to lose weight is to eat better, exercise more, etc. but sometimes I feel like if I could just get a boost to help me lose that first 5-10 pounds, it would help out so much (both psychologically and actually). I'm about 25 lbs. overweight but have maintained that weight for 3 years (I gained those 25 lbs. over 4 years in college, when eating healthy was much more difficult than it is now), so I think that once I lose weight, maintaining won't be that much of an issue. (I do eat pretty well, though I don't deny myself the occasional treat, but my weight stays steady.) I've contemplated trying something like Metabolife, but feel conflicted about it. Any thoughts?

Sally Squires: Virginia: I think the scientific evidence just isn't there for long-term weight loss. I used to think it would be great if scientists could come up with some magic pill--be it leptin or a dietary supplement. But even if they do, that misses the point: living a healthy life. That's what's most important. Health for the long run. The scale will go to the right spot when everything else is in place.

Virginia: Should I eat more meat to increase my zinc count?

Sally Squires: Meat does contain zinc. But so do a lot of other foods too. In fact, zinc is ubiquitous in most foods. So question is why do you need to raise your zinc count? That's a question for your doctor. You should also know that iron--such as that found in some supplements--can decrease zinc absorption, according to the Dietary Reference Intakes, published by the National Academy of Sciences.

Washington, D.C.: Sally -- I've been following the challenge, but decided not to participate. My BMI is 23 and although I'm not in great shape, I'm OK with my weight. (My New Year's resolution is to stick with my Pilates and do more cardio!). Anyway, I was pleased when I weighed myself two days after my Christmas gorge-fest that I hadn't gained any weight. But a week later (with only moderate eating) I'm now 3 pounds heavier. Is it possible that the weight can sneak up on you like that?

Sally Squires: It's possible--but you'd have to eat an awful lot for that to happen. Odds are this is some water weight--and maybe some fat--accumulated from eating more than usual. (One reason that weight loss is rapid on high protein diets is that carbs can help the body retain a little water.) So drink a lot of fluids, get back to your exercise and healthful eating and see what happens. I'll bet that things will even out within the week.

organized sports: There's a group called sleagues that play games out on the mall... They are a little pricey tho, but they play all year 'round... www.sleagues.com. I can't comment how good they are because I haven't tried any of their leagues.

Sally Squires: Thanks! These are great sites.

Can I do it?: Hello, Sally. I need someone to tell me it's possible. I am 33 years old and extremely overweight -- how I hate the word obese! I'm 5'5" and weigh 195. I eat a healthy, low-fat diet, attend three dance classes per week, and my weight has been essentially unchanged for the past five years. My big problem is a sedentary job and lifestyle, but an even bigger problem is despair -- I just can't really believe I can ever get down to my goal of 150, let alone a chic 120 or less. Please help!
Love your writing and your realistic, good-sense advice.

Sally Squires: First, yes, I think the evidence suggests that you can do it. But it's not easy. It may be that you're not eating enough calories--or enough of the right foods. And while dance class three times a week is great to do, if you're living an otherwise really sedentary life, you may need to find other ways to boost activities (Think stairs, walking to errands, getting up every hour for a five minute walk around the office.) Also consider adding some weight lifting to your regimen. There's really compelling evidence from Tufts University that it helps boost metabolism.

My advice: get a good physical if you haven't had one recently. Talk with your doctor about your concerns. Consider an organized group (Weight Watchers, TOPS are two) and come back next week for the new challenge. Don't give up.

Rosslyn, Va.: What, in your opinion, is the best thing to eat with the least amount of fat but will fill a person up for at least three hours? Thanks!

Sally Squires: There's no one best food, but I'd go for mixed veggies with an olive or two for flavor; dried fruit; whole grain crackers; cereal with fruit and skim milk. Those are just a few thoughts.

Sally Squires: Thanks everybody for finding the Lean Plate Club despite the change in schedule. Look for our challenge next week. E-mail me if you'd like to help us test products at squiress@washpost.com and check in for our next challenge in the Health section on Tuesday and at 1 p.m. that same day on-line. In the meantime, Happy New Year!

washingtonpost.com:

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

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