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The Lean Plate Club
With Sally Squires
Washington Post Staff Writer
Tuesday, Oct. 16, 2001; 1 p.m. EDT
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.
Sally Squires has covered health and nutrition for The Post since 1984. She holds masters' degrees in nutrition and journalism (both from Columbia University), is co-author of "The Stoplight Diet for Children" and covers heart disease, cancer, psychology and many other health topics in addition to nutrition. She usually eats a salad for lunch, sits unluckily close to the Health section's legendary cookie depository and (for this phase of her ongoing battle of the bulge) swears by "The Firm" series of exercise tapes.
Health section editor Craig Stoltz will join Sally sometimes. He
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.
The 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. Last week, I offered a cookbook to the person who came up with the best office food story. The winner went to someone who set up a smoothie bar in the office. That creative person has yet to contact me with his or her address. Please do, and I'll send along the book. Otherwise, I'll put it up for grabs next week.
We've got a number of questions as well as some great accounts of effective weight control strategies already waiting, so let's get started.
eDieter, Maryland:
Hi Sally,
I wanted to comment on today's article. I think with any diet, your results depend on the effort you put in. I successfully lost 35 pounds by increasing my exercise and fixing my diet with the help of eDiets.com. They supply a menu plan and have a pretty extensive support group network. It worked very well for me (I've been maintaining my weight for 4 months and counting), but I can see how the lack of face to face interaction could be a drawback. On the other hand, a friendly ear is as close as your computer. I found it to be very helpful and wouldn't write it off if you're willing to put the effort in.
Sally Squires: eDieter: Thanks for "weighing in," on this topic (pun intended.) It was an interesting study and I think it underscores the importance of regular contact and as you so aptly note, your own commitment.
Remember too, that this study looked at weight loss MAINTENANCE, which has its own challenges. It may be that the net is more effective for weight loss. But we'll have to wait for more research to say for sure.
E-Guy:
Sally, I am trying to lose a few pounds and one of the tactics I am employing, besides more exercise and less eating, is cutting way back on my nut consumption. I used to eat lots of cashews, almonds and soy nuts. But are soy nuts as fatty as other nuts? I also like sunflower seeds. Do seeds, like nuts, contain a lot of fat?
Sally Squires: Your instinct is right on the mark, E-Guy. Generally seeds are pretty high in fat. For example, half a cup of roasted soybeans has about 400 calories and roughly 22 grams of fat. And how about your favorite cashews? Half a cup also contains about 400 calories--and measure them out some time just to see how few that is--plus about 30 grams of fat.
But here's the good news--and it applies to almost all nuts and seeds. They contain mostly beneficial fats, so that half cup of roasted soybeans only will give you about 6 grams of saturated fat. (Sorry, but the cashews have about twice as much or 12 grams). But you can reduce the fat a little by buying dry roasted nuts.
Other nuts and seeds to try: sunflower seeds (rich in vitamin E as our story on vitamins helping to prevent macular degeneration--an eye disorder--points out in today's Health section); flax seed (which contains many of the omega three fatty acids found in eggs, but without the cholesterol). Another advantage: the higher fat content in nuts and seeds can help you feel full. Just remember to eat these foods sparingly since their calories can add up fast.
Indianapolis, Ind.:
I have maintained a 50 pound weight loss over 15 years with regular exercise and just watching what I eat. I lost the initial weight via Weight Watchers and still use the system if I happen to need to get rid of 5 - 10 lbs. It still works every time. I believe you have to be committed to staying healthy and feeling good about yourself. It is worth the effort.
Nothing tastes as good as being thin feels.
Sally Squires: Indianapolis: Congratulations. And by the way, sounds like you could be a candidate for the successful losers group--the National Weight Control Registry of folks who have lost large amounts of weight and kept it off for years. E-mail me if you'd like to have a contact person to see if you are eligible. And thanks for the inspiration.
Harrisonburg, Va.:
I had a health scare this summer and had to radically change my diet. Since I've appreciated other people's comments in this forum, I thought I'd share some of the things that have helped me lose weight on a low-fat diet.
1. I write down everything I eat. Even though I'm the only one who sees it, it really helps prevent cheating. I also add critiques of what I ate and how I handled situations like parties and restaurant meals. Thinking through the situations afterwards helps me do better the next time.
2. I count/measure everything. I allow myself a single serving of foods like dried fruit, nuts or pretzels and I count to make sure that's all I'm eating. And I put the bag away to make doubly sure!
3. I love restaurants and have been successfully eating out by ordering wisely and then remembering that the food they put in front of me is enough for two or occasionally three meals. I take home the leftovers and re-heat them for lunch the next day at the office.
4. At parties, I pig out on the vegetable or fruit tray. That leaves me much less room for the fattening stuff.
Beyond that I'm doing all the typical things that are recommended like eating lots of fruit and vegetables, whole grain foods, little to no red meat, etc. And it's all working!
Sally Squires: Go for it Harrisonburg. There are a lot of different things that can motivate people to get healthy. It sounds like whatever happened to you really started you on a good path. Clearly, you've found what works well for you. (And by the way, you also are doing what study after study says works for the long-term.)
Keep at it and let us know how you do? Anyone else out there find that some life change or experience--made all the difference in their efforts?
Washington, D.C.:
Long question, maybe a short answer. Quick history: I lost a newborn in 1995 from a weird disease, had a brain aneurysm burst in 1996, had a benign tumor removed in 1997, and (duh!) suffer from occassional bouts of depression. In the process, I put on about 50 pounds. I'm 5'4", female, 197. I have lost six pounds, but it took three months! My doctor has been no more help than to give me a list of low fat foods and say "behave". BTW, my cholesterol level is 223, with an okay ratio of good to bad, but obviously too high (sorry, I don't remember the numbers). I walk sometimes, but time pressures keep me from doing it everyday. Any suggestions?
Sally Squires: Washington: I'm really sorry for your loss and it sounds like you've had some particular health challenges.
Walking is a great place to start, but have you also tried weight lifting? Building muscle can help boost metabolis, and there's some intriguing but preliminary evidence that it can also help with mood. Another question to consider: if you happen to take antidepressants, some help promote weight gain more than others. You might check with your doctor about that. Finally, get a good support group going whether it's friends, neighbors or family members who can help in your effort. I've seen some really inspiring stories in Shape, Fitness and Weight Watchers magazines about people who have succeeded. Reading those accounts can help too. I'd also recommend Eating Thin for Life by Anne Fletcher about people who have lost weight and kept it off. Good luck. Keep at it and let us know how you do.
Silver Spring, Md.:
I was once told that cold water actually has negative calories. Is this true?
Sally Squires: Would that it were true Silver Spring, but I think you can chalk this up to urban legend. Or should we say nutrition legend? There are no foods or drinks that I know of that have "negative calories."
Arlington, Va.:
Hi Sally,
I've found in recent years that when winter approaches, I have an increased appetite and can't really control my portions like I can over the summer and warmer periods. In addition, I find myself craving sweets in excess. Any ideas why? And what can I do to curb my incessant hunger?
Sally Squires: Colder weather can trigger changes in the brain. In fact, I've seen figures suggesting that the average American gains about 7 pounds during the winter. Whether this is now a low figure given our current obesity epidemic, I don't know, but I'll do some reporting and find out.
Okay, so what you can do to counter this trend. Pay special attention to balanced meals as the weather gets colder. Also think about high volume foods, which can are better at satiating with fewer calories. In other words, you'll eat fewer calories, but you'll still feel full. Check out Volumetrics by Barbara Rolls, PhD, a researchers at Penn State if you'd like to learn more. And also increase the number of fruits and vegetables and whole grains. They have extra fiber which can fool your stomach and brain into feeling fuller too.
As for sweets: how about dried fruit? It's sweet, chewy and rich in fiber and some important vitamins and minerals. I also like frozen cherries and bananas. And for those times when you just have to have something chocolate, go for a small amount of really good semi-sweetened chocolate, which has less sugar.
Chicago, Ill.:
Dear Sally,
I am hoping you can help me with some nutrition concerns. I am not on a diet to lose wieght but I do want to eat healthily. First, how much protein should we be getting and what are some low fat and vegetarian ways to get more protein? Is it okay to serve a dinner like pasta that contains no protein? Second, I just realized that I never drink milk. I do eat some cheese, but I am certain I am not getting enough calcium (I am a woman in her late twenties). Should I take a pill? Force myself to drink milk instead of that glass of wine at dinner? Thanks!
Sally Squires: Hi Chicago:
Women in their twenties need 50 grams of protein a day according to the Recommended Dietary Allowances. So what does that mean? It means you needs at least two to three servings a day of meat, poultry, fish, dry beans, eggs or nuts. Yes, you can get good protein by combining vegetable proteins, such as beans and rice, which together give all the essential amino acids--the building blocks of protein.
Soy protein--and boy are there are lot of products out there--is another way to go.
You can also get some of your protein from milk, cheese and yogurt, but you aptly note that cheese has a lot of calories. So you want to choose low fat or nonfat dairy products whenever possible.
Now for calcium. You're at a crucial time of life when you are still building bone. So don't skimp on calcium. The recommended daily allowance is 1,000 milligrams per day--that's about three servings of milk a day. Or you can take a supplement--Tums, for example. Two a day, plus a couple servings of dairy products--or calcium fortified juice--should do it for you.
Re: Water negative calories:
This is true, in a sense. The amount of energy it takes to bring cold water to body temperature after it's ingested can be measured in KCal -- units of energy. It's one for every degree of water below body temperature per gram, or something like that -- 10th grade chemistry was a long time ago! And since water contains no calories itself, you burn more energy just warming cold water to body temperature than you gain by drinking it.
Sally Squires: In theory, perhaps yes. But your body is not exactly the same as the chemistry lab. The military does a lot of research on these types of topics. I'll check it out and report back next week.
Arlington, Va.:
Why are e-diets unsuccessful? Is it the model or the Internet component?
Sally Squires: Arlington, the study we reported on today looked at maintenance of weight loss rather than weight loss itself. The University of Vermont researchers found that regular, face-to-face contact with a real person (either a professional weight loss counselor or peer group support) was better at long-term weight loss maintenance than logging onto a site.
This just one study, and again, let's underscore that they didn't look at weight loss. And of course, none of the Lean Plate Club members were involved. So who knows? Results could vary!
Arlington, Va.:
I try to eat 5 or so fruits and veggies a day, but would like to know the preferable breakdown for how many of each. I tend to eat more fruit because if my sweet tooth (substitute for dessert). What would you recommend?
Sally Squires: I'd recommend eating whatever keeps you consuming as many fruits and vegetables as possible. If you really love fruit, keep at it and add in a veggie here and there. Personally, I love wandering through markets and finding new vegetables to cook. For me, they're more challenging because I too, like fruit best. But having said that, I tried a new green leafy vegetable last night from Fresh Fields and it was delicious both in a salad and stir fried with a little olive oil.
Don't forget that you can also get several servings of vegetables in soups. And vegetable juice is low in calories and quite tasty.
Arlington, Va.:
A lot of your posters bring up the cost, both financial and caloric, of buying lunch at work. While I try to bring my own lunch, if for some reason I hurry out in the morning without it, I like to go to one of the local lunch buffets, pick out some raw vegetables (they usually have un-oiled broccoli and cauliflower) then ladel over it a little juice from one of the hot-bin selections. Thus, I have some generally healthy grub, I fake my stomach into thinking that I'm eating something less healthy, and usually get out for about $2.00.
Sally Squires: Hey Arlington: Good idea. I'm with you about packing lunches. If you add up the average lunch--at least $5-6 a day over the course of a week--it really mounts. For that change, I can go to a specialty store and get some really great, fresh food and still be ahead. Plus, packing lunch means you can control portion sizes more effectively. Besides, I often like what I pack better than most of the things I can find downtown to eat.
Maryland:
I've read the same stat -- that we put on about seven pounds during the winter. All animals do it. I have pet ferrets -- one gained a whole pound last winter (that's a lot for a little guy!). He promptly lost it in the spring. Beyond biology, it is more difficult to diet because there is less variety in the produce department. Perhaps it would just be better to lower our expectations a bit. Instead of trying to lose 2-3 pounds a week, try to lose 1-2. Or, we should focus on maintaining current weight rather than losing. Why fight nature? I'm not saying we should all give up and gorge on chocolate, but just accept that weight loss will not be as rapid.
Sally Squires: Agreed, Maryland, except that too many people let those 7 pounds creep on year after year. That's one reason why the U.S. is facing an obesity epidemic. And by the way, it's not just the U.S. that has this problem. It's now found throughout the world, even in countries that are also battling malnutrition in large parts of their populations. The wealthier people in the same country--and increasingly the middle class too--are putting on pounds.
Arlington, Va.:
Hi Sally -- I am working on losing some weight and have been trying to eat better and work out at least five times a week. I have really been enjoying Cooking Light... I started subscribing this year and the recipes are great, really tasty, and inspire me to cook more, and eat fewer processed foods and order out less! I would recommend it to all your readers.
I also have a major sweet tooth and have been trying to get out of that habit. I have had luck with keeping hard candy around, because it can help satisfy the craving but isn't as fatty or caloric as chocolate or cookies, etc. My sister also found out about these Silouette Skinny Cow ice cream sandwiches (Giant carries them) that are really good, and only 130 calories!
Sally Squires: Thanks Arlington. Good suggestions. I also love reading new cookbooks for fresh ideas for food. The art of cooking is being lost. The more we can cook at home the better. I made two batches of homemade pizza dough for my son before leaving for the office this morning and it took only about 10 minutes.
Falls Church, Va.:
Sally,
I am also an e-dieter that has lost 20 pounds since January. I understand that maybe I didn't get the same support as going to Weight Watcher's, etc., but I did find an online group that cheered me along. I have also been maintaining that weight for four months now. In the long run, not too much time, but still, it's amazing from where I was a year ago. I think online diet programs can work if the person who is involved WANTS it to. To me, it really does depend on the individual. Thanks!
Love the Lean Plate Club! It has given me great ideas to keep maintaining and not get bored with the same old diet! Thanks!
Sally Squires: Congratulations Falls Church! Sounds like you have done really well. I agree, there is wide individual variation. Glad you like the chat.
Rockville, Md.:
For lunch that's healthy but doesn't make you feel like a martyr: bring in a baked potato and warm it up in the microwave at work. If you put salsa on it instead of butter or sour cream it's good but not so fattening. And it has enough bulk that you feel like you ate a real meal.
Sally Squires: Thanks Rockville. How about sprinkling a few beans or a little cheese on that as well for a little protein. Or maybe drinking a glass of skim milk with it. Sounds good.
Fairfax, Va.:
Sally, what do you think about microwave lunches? Because I don't cook, I have to either buy lunch or bring a frozen meal. Do they offer the same vitamin/mineral benefits as fresh veggies and meats? I like the Healthy Choice meals. Are these generally good selections?
Sally Squires: These can be really good choices. They're fast and convenient. They also can have a fair amount of sodium, however, but if you are not watching your blood pressure, won't make a difference.
Even so, don't give up on cooking. You'll be surprised how much more flavorful it can be and there's something really satisfying--at least in my judgment--about making food yourself. I usually build a great salad that I bring in the warmer months and often bring soup in the winter. If I'm in a hurry, I can supplement with food here from the cafeteria.
wiredog:
Cold water and negative calories. Well, since raising ice water to body temp in the stomach requires burning calories, in theory ice water would have "negative" calories. But, 1 calorie is the amount of heat required to raise 1 cc of water 1 degree. That calorie is 1/1000 of the calorie you see on labels (which are really Kcal).
So. Approx 200cc/cup IIRC. Going from 32 degrees to 98 degrees. 66 degree temp change-200cc=13 Kcalories burned to raise the temp of ice water to body temp.
Sally Squires: Again wiredog: Good in theory. But the human body is just not the same as the chem lab. I'll do some more research and report back next week. Look at the Health section for more.
Washington, D.C.:
Baking tip: I love to bake and learned from food chemists to substitute apple sauce for oil when baking. If it calls for a cup of oil -- use a cup of applesauce. Bananas and prune baby food works as well, they all have the same chemical makeup of oil(fat) -- they hold your food together. I don't even have oil at home (except olive) just a huge jar of applesauce!
Sally Squires: Thanks Washington. I once wrote a piece on the use of---get ready for this--prune paste. Odd as it may sound, it's actually used in a lot of commercial baking to reduce fat calories.
Rockville, Md.:
Hi Sally,
Did you get any hard data on the "Body by Jake" stuff? (Thinking lower body, ahem). Still think it looks too good to be true, but would LOVE to find out otherwise of course.
Wouldn't we all.
Sally Squires: Rockville: Thanks for the reminder. I did collect info and then we had the horrible Sept. 11 attacks and missed two weeks. I'll look through my files and tell you more next week.
Alexandria, Va.:
For Chicago trying to add protein without meat or fat: try the soy meat substitutes. They're actually pretty good. I like to use to ground beef substitute when I'm making spaghetti. Haven't tried the burgers yet. The key is to not cook the meat subs too long. Otherwise, they get rubbery.
Sally Squires: I really like Boca Burgers. (Find them in the freezer section. They're also available in bulk at Costco.) I've seen recipes for breaking them up and using them in place of meat. Other suggestions out there?
Arlington, Va.:
Sally, I take a "one a day" multi-vitamin. It claims to have 74 percent whole foods How does whole foods play in the importance of vitamins? Also, when I examined the daily percentage allowances, some of the vitamins listed contain over 100 percent of daily allowance. For example, B12 was listed as having 553 percent of daily allowance! Is this safe? If not, what one daily would you recommend for a young woman in her early 20s?
Sally Squires: Arlington: I'm a bit puzzled myself by the words "whole foods" on the label. You'll have to tell me more.
As for the percentages here's how this works: The National Academy of Sciences has a Food and Nutrition Board that regularly updates the recommended intakes for Americans. (They're now several years into the process right now and have been issuing updates.)
Until they complete this work, which won't be for another couple of years (that's because it takes extensive review of the scientific literature and lot of a meetings), what you see on the label actually refers to intakes set in...1968. We wrote about this in the health section about a year and a half ago.
Generally, what you want is a multivitamin that provides about 100 percent of the DV or daily value, which is based on the recommended intake. Yes, it's a bit complicated. Will 553 percent of the B12 hurt you? Probably not. According to the NAS, no adverse effects have been assoicated with excess vitamin B12 intake from food or supplements. But, there's an important caveat here for other vitamins, particularly the following: A, D, E and K. These are fat soluble vitamins. Tahat means that they are absorbed and stored in the fat in your body. They can be toxic at high levels. So be sure to stick to supplements that provide just about 100 percent of those.
Washington, D.C.:
Hi Sally -- I think licorice does have negative calories. I remember hearing or reading that it takes your body more calories to burn it than it actually has... true?
Sally Squires: Would that it were true, Washington. Same thing has been said of peppers, celery and other foods. Sorry. But it's nutritional lore.
Indianapolis, Ind.:
Just wanted to let you know that I am part of a National Registry for long-term weight loss out of Pittsburgh. This is my first time to look at your column. There is some good stuff here!
Keep up the good work!
Sally Squires: Thanks Indianapolis. It's a pleasure to meet you. People in the registry are quite inspiring.
Arlington, Va.:
For the non-cooker:
You don't have to cook to be able to bring your own lunch... unless you want a hot meal. I make a sandwich on whole wheat bread, usually turkey with mustard. And then maybe bring some carrots or other chopped veggies. You can also pack some pretzels or something for an addition. All of this is healthy and doesn't require cooking. I think its also easier when your lunch is a few little components rather than one big thing, such as a frozen meal. You can eat these things spread out over the work day and calm the afternoon cravings more easily.
Sally Squires: Right on , Arlington.
Washington, D.C.:
My sweet tooth is driving me crazy lately. It's all I can do to resist pigging out on chocolate and candy. It's all over my office recently. I've started stocking my desk at work with lighter sweet stuff: no-fat pudding, applesauce, low-fat granola bars, raisins. Why do our bodies crave sweet stuff like this? Any tips for satisfying this monster?
Sally Squires: Are you under extra stress? That can certainly fuel appetite. Do you get enough sleep? New studies suggest that getting just six hours a night for six nights in a row can significantly alter appetite and insulin resistance. Similarly, women often experience these cravings premenstrually with shifts in hormones.
What else helps? Exercise. It can really help curb appetite. Be sure you get enough water and eat a well balanced meal before you reach for that chocolate. See if that helps.
Defatting meat:
If you want to use ground beef (or turkey) in something like spaghetti sauce, brown the meat and then dump it in a colander and rinse it extensively with hot water. (Really shake it around.) You get an amazing amount of fat out of the meat, and it is still the real thing once it's dumped back into the sauce.
Sally Squires: Thanks! Good idea.
20001:
Hi Sally: I'm 25 and would like to lose about 10 pounds. I'm currently 135, but have a small frame so that it looks a little chubby on me. I'm not trying to be super skinny, but just feel better and be able to fit into my clothes correctly again. Can you please recommend where to start? It seems so daunting. I tend to eat probably more than I should, and get little exercise.
What would you recommend to someone like me who's just starting out? Thank you.
Sally Squires: 20001: Record and measure what you are eating right now for the next few days. List everything honestly. Figure out how many calories you're consuming. Cut out 100 calories a day and add 100 calories a day of exercise. That should give you a slow but consistent weight loss. Let us know how you do.
Re: 50 grams of protein:
the RDAs are based on a 2000 calorie diet, arent't they? Which, for some women, is too high. If your ideal calorie level is lower, so is your protein intake.
Sally Squires: Yes. This is a rough estimate.
Boston, Mass.:
Hi Sally,
Regarding the correlation between winter and weight gain: I've found the opposite to be true for me. I get so cold up here between December and April that I usually lose weight just trying to stay warm. Plus, I completely cut out the ice cream (my weakness) and substitute hot tea instead.
Sally Squires: Thanks Boston. And thanks to all for great questions and suggestions. I'll report back next week on the "negative" calories. See you same time, same place. Cheers!
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