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Tuesday, Jan. 14, 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 Lean Plate Club members!

Here we are at the end of week two in the New Year. In honor of today's Lean Plate Club column on feeling full on beans, I'm munching on a fresh salad made with black beans, hardboiled egg, black olives and grape tomatoes drizzled with a little walnut oil and raspberry vinegar. (I would've added a little fresh tarragon if we hadn't been out of it.) And if I'd had more time, I would've made Bourbon and Black Bean pie for my colleagues to try.

Okay, so now you spill the beans (yeah I know it's corny, but who could resist?) on what good tasting, healthy stuff you're eating today.

A note: There have been some recent problems with the server that provides the electronic Lean Plate Club newsletter. If you have not been receiving your copy, please send a message to:

emaileditor@washingtonpost.com


Hopefully, they'll be able to solve the problem. But if it persists, please also email me at squiress@washpost.com and please be sure to put "trouble subscribing" in the subject line. I'll also pass along the message.

And if you want to subscribe to the electronic newsletter (yes, it's still free) then log onto www.washingtonpost.com/wp-srv/email/front.htm


Okay, here's what's up for grabs this week.

The Little Abs Workout Book by Erika Dillman (Warner; $9.95)

Bellydance: Fitness for Beginners, a VHS videotape by Veena and Neena (Natural Journeys)

The Complete Food Counter by Annette B. Natow, PhD, RD and Jo-Ann Heslin, MA, RD (Pocket; $6.99)

The Food Carbohydrate Revolution by Terry Shintani, MD, JD, MPH (Pocket; $14).

For those new to the club, here's how it works:

Inspire us with your own experiences with successful habit changes. Tell us how you're making regular physical activity, well, regular in your life. Share a great recipe or a surprising food find that fits with a healthy, good tasting approach to eating and one of these items could be yours. (Please note that in making this offering we are not endorsing any particular product, weight loss or exercise program.) Winners are announced at the end of the chat on-line. If you're announced as a winner, then please send me your snail mail address to squiress@washpost.com and please put winner in the subject line.

By the way, there were a lot of questions and comments that didn't get answered on-line this week. I answered two of them in this week's newsletter. As time permits, I'll slip others into upcoming newsletters or at the end of on-line chats. If you've a really pressing question, you can e-mail me at leanplateclub@washpost.com. I check this drop box regularly. Please put important question in the subject line.

Now on to the chat!

Olney, Md.: I loved the column this morning. Here are my two favorite ways to add beans to my diet. My taco-style salad (for one person) is half a bag of romaine style salad greens, half a can of drained kidney or black beans, tomato, shredded low fat cheddar, and a scant amount of crushed tortilla chips. Top with salsa and low fat sour cream. My Italian style variation uses the same romaine salad greens, half a can of drained chick peas, drained canned artichoke hearts, and olives. I prefer a small or moderate amount of "real" salad dressing over the fat free kind. Both are very satisfying and easy to throw together after work.

Sally Squires: Thanks Olney! When I reported this column, it was a good reminder of what a great addition beans can be to your daily diet. (And according to USDA, only 14% of Americans take advantage of this food.) They're cheap, fast (if you use canned beans), versatile and filled with complex carbs, protein and lots of fiber. Plus they taste great. Hard to beat!

Springfield, Va.: What is sucralose?

My husband bought some microwave popcorn, which tasted really funny and artificial to me. When I checked the label, sucralose was listed as an ingredient.

Since I'm allergic to aspertame, I didn't eat anymore of this stuff, but I wish they had to boldly label food products that contain artificial sweeteners.

Sally Squires: Hi Springfield: Sucralose is a sugar substitute also known as splenda. For more info, check out the July 23, 2002 Lean Plate Club (which tells more about various sugar substitutes.) You can access that from the washingtonpost.com website.

San Francisco, Calif.: I get so many good ideas from Lean Plate Club. Many thanks! Here's my favorite black bean fix up. Three cans of black beans, drained and rinsed to eliminate extra sodium. Then I whirl in the blender two-thirds of the beans with 1 cup low sodium chicken broth. Add the other beans, so you have a mixture of blended and whole beans,and another cup of chicken broth. Heat. Then add: a secret ingredient -- meat from two trimmed and diced left-over barbecued ribs (I order them without sauce at my local rib-house.) Just the meat from two ribs makes a delicious black bean soup that rivals one you worked on for hours. (Add more chicken broth depending on the consistency you want.)

Sally Squires: Thanks San Francisco! Sounds like wonderful soup. Black beans are one of the more filling varieties of beans. As Roy Guste noted in his Bean Book, a cup really fills you up.

Honey Wheat Pizza Dough: A while ago you said you were going to post a quick recipe for low fat honey wheat dough. I haven't see it, but it's possible I missed it. Can you re-send it or put it in the newsletter?

Thanks, and love the chats!

Sally Squires: Hmm. We did post a recipe for a 10-minute pizza dough. It wasn't honey wheat but could certainly be made with whole wheat flour. I don't trust my memory, but will include it in the next newsletter, unless somebody out there wants to post one now.

Takoma Park, Md.: Can you and Kim O'Donnell do a joint chat about healthy, tasty food?

Sally Squires: That's a very interesting idea. We've threatened to collaborate on one or two occasions, maybe we ought to think about it again. Thanks!

Rockville, Md.: I eat a bowl of hot oatmeal every week day. Ordinarily I use the "quick" kind but my sister gave me a large drum of "old fashioned" that she got from Walmart at a ridiculously cheap price.

My observations: using 1/3 cup dry oatmeal, the old fashioned plumps up to 1.5 times the volume of the quick but has the same number of calories. I suspect the grain must absorb more water. The net effect is I have what appears to be a much larger portion in front of me -- even if I'm just taking in more water.

As for staying power -- the reason I eat oatmeal -- both kinds keep me equally satiated until lunch. Even though the old fashioned oats seem to offer a bigger portion, my body knows otherwise.

Sally Squires: Hey Rockville: This is a great food to eat. In fact, I got up really early this morning and found feeling pretty hungry around 10 and dipped into the great oatmeal that the Post cafeteria makes. It's a wonderful snack as well as a breakfast--or lunch or dinner. And don't forget that you can add dried or fresh fruit, top with lowfat or nonfat milk (or prepare with milk instead of water) and add some healthy nuts. Yum!

Arlington, Va.: Dear Sally and the Lean Plate Club:

I love fajitas -- but I heard that flour or corn tortillas are not exactly "healthy." Are there whole-wheat tortillas out there? If so, I would love to hear where I can unearth them!

Thanks and y'all are great!

Sally Squires: Ole, Arlington! It all depends. First, corn tortillas are a whole grain. That's a good thing as the saying goes. Yes, there are whole wheat tortillas (they also count as a whole grain food). There's nothing wrong with flour tortillas, except that you'll be getting more processed flour, which can spike your blood sugar higher than whole grains. But it also depends on what you're putting in that tortilla. By the time you add chicken, meat, beans, etc. it may not make a huge difference except in the amount of fiber you consumer for the day.

Capitol Hill, Washington, D.C.: Oh, I would love that li'l ab book! Last year, I was experiencing lower back pain that I couldn't explain. I decided to follow a 10-minute ab workout tape, three times a week (after a run) and see if it helped. Well, within weeks, the pain I'd suffered from for months had gone completely away. And now, I'm hooked on my ab workout. It's become habit and I've been doing it for 8 months! I don't even think about it. I just do it.

Sally Squires: Great going Capitol Hill. I've also seen some folks near and dear to me have wonderful results with Pilates for back pain. And one of my colleagues is getting exercise treatment for a torn ACL injury (instead of going straight to the operating room.) Exercise is certainly a healer in a lot of ways. Thanks!

Lincoln Park, Washington, D.C.: Here is my tip for the week: grapefruits are on sale -- two bags for $5 at Shoppers Food Warehouse. They make for a good snack because they're healthy, filling, and the time it takes to peel off the skin and pith makes you feel like you have a little project going on.

Sally Squires: Wow, sounds like a great buy, Lincoln Park. And it's just the thing as those wonderful Clementines start to get scarcer and scarcer. Thanks!

Capitol Hill, Washington, D.C.: Sally, just a heads-up: Today's Wall Street Journal (page D1) has a very informative article on how these nuevo-fast food joints (baja fresh, panera, au bon pain, etc...) are passing off high-fat, higher caloric foods as fresh, healthy options to, say, McDonalds. The assumptions we make about prepared foods are oftentimes false. This article does the calorie counting and it's very suprising! Turns out, MickeyDees is the BEST choice (not that it's a good one) of the above-mentioned!

Sally Squires: Thank you Capitol Hill. Sounds like a really interesting and valuable article. Center for Science in the Public Interest is also lobbying to get more restaurants to divulge their calories. I suspect it will be a similar eye opener. And don't forget that you can always get soup and salads at many of these places.

Burke, Va.: I evaluated my exercise (45 min brisk walking daily) and diet (healthy meals, lots of veggies; no ice cream, chips, chocolate, cookies, cake, you name it) and tried to figure out why I'm not losing an ounce. I'm going to try cutting out my nightly glass of wine. Will it help?

Sally Squires: Okay Burke. Sounds like you're eating the right things, but question is how much of these things are your eating? That brisk walk is great, but it won't compensate for too many calories in. Yes, alcohol can help put on pounds, but rather than give it up altogether given the additional new report out last week about health benefits, why not go for smaller portions.One idea: a one ounce apertif glass. You can three of them and still be less than the 4-5 or more ounces of most regular wine glasses. Of course, you still have to keep count...

Mt. Pleasant, Washington, D.C.: Hi Sally,
I'm so excited to see beans getting the recognition they deserve! I particularly like garbanzo beans (chick peas) with some tuna fish and carrots or other vegetables as an easy lunch.
Also, I've discovered soy nuts as a terrific snack or salad topper. They have them at Giant and Fresh Fields (sometimes sold as "soy chips"). They're very filling and good when traveling or as a quick snack at work. They've replaced pretzels for me!
Thanks to last week's suggestion for Mori-Nu Soy Soup. I've tried the butternut squash and it's thick and delicious.

Thanks for the chat!

Sally Squires: Thank you Mount Pleasant. Yes, soy nuts are a great snack. Glad you liked the soup. And now, what I want to know is has anyone tried the hot water (low gastric distress) method of soaking and cooking beans? Wondered how successful it seemed at reducing GI distress...

Milwaukee, Wis.: This is a beer-and-brats town, no doubt, but last summer, we had a BBQ, and two of our attendees were vegetarian. (We also had a veggie-phobic carnivore, so we needed a menu that would be OK for everyone).

We ended up deciding on burgers, but what to do with the vegetarians? We were going all out with the burgers (fresh ground, nice toppings, etc.) and Gardenburgers just seem so anticlimactic. We also wanted to make something that non-vegetarians would consider eating, too.

Beans to the rescue!

We made our own Beanburgers. Rehydrate two ounces of dried mixed mushrooms (easy to get variety that way). Mince, then sautee them and a chopped onion and some garlic in olive oil. Mince a red pepper. Set aside.
Get one 15-oz can black beans, one 15-oz can garbanzo beans. Drain well and mix. Chop half coarsly in a food processor or by hand, and mix in with the veggies. Puree the other half into a rough paste with some cayenne pepper, black pepper, salt if the beans are unsalted, two eggs and a dash of olive oil (vegans can up the olive oil and omit the eggs, but it holds better this way) in the food processor and fold the chopped bean/veggie mix into the paste. Shape into burger patties -- this makes about 6 really big ones, or 8-10 smaller ones. Let them rest in the fridge a couple of hours, then grill on foil -they're a little delicate.]

We also provided a choice of buns (whole wheat, onion, plus fluffy white) and topping bar -- lettuce, tomato, red onion, guacamole, roasted red and yellow peppers, a couple of nice cheeses, standard condiments, etc. so people could be as healthy or as unhealthy as they wanted, whether they had the veggie or beef burgers (which, BTW, we made with lean ground sirloin).

You know what? I preferred the veggie burgers to the beef ones.

Sally Squires: Hey Milwaukee: You may come from a beer and brats town, but it sounds like you've got a great recipe for bean burgers. I've never made my own, but you just might entice me to try. By the way, have recently found Portobello Gardenburgers and Trader Joe's equivalent of Boca burgers, which are really delicious. Other suggestions out there?

Sedona, Ariz.: It's not particularly innovative, but I love beany chili! I make mine with:

1 can black beans
1 can mexican style beans
1 can kidney beans or even navy beans
1 can Ro-tel tomatoes
1 can tomato paste
1/2 each red, yellow, and green pepper
1/2-1 purple onion

some combination of some of the following:
(it varies according to what is on hand)
- cayenne pepper
- garlic cloves
- salt & pepper
- minced fresh jalapenos and/or serranos
- liquid smoke or King Street Blues Chipotle Sauce
- Siracha sauce

If it's not tomatoey enough, squish some whole peeled tomatoes into it, or add fresh. Diced tomatillos are good too -- kinda tangy.

If ya want meat, brown up some with along with the onions and spices first.

If you like even beanier, add some garbazos (are those beans?)

Sally Squires: Hey Sedona: Thanks! By the say, if you're the member who also is becoming a firefighter/EMT, you have a prize to claim from an earlier chat. Just didn't have your snail mail address to send it. And if you are that member, hope that your training is going well. Cheers!

Springfield, Va.: Caution to Grapefruit Fans:
Make sure that if you are on cholesterol medications that grapefruits and grapefruit juices are not bad for the drug absorption. This info is usually included with the medications or your Pharmacist will know the answer.

Sally Squires: This is a very good reminder, Springfield. Thanks for posting and the word of caution. Other foods can also interact with medications, so be sure to read labels carefully, and check with your doctor or pharmacist.

Sedona, Ariz.: RE: Tortillas. Perhaps the concern is that tortillas made the traditional way are supposed to contain lard. But I believe most types purchased in supermarkets no longer contain lard. Might want to check on that though.

Sally Squires: Yes, Sedona: I think you're right on the mark. Some of those older varieties of tortillas were made with lard and I have not seen that lately when I've checked labels. But it's another reminder to read nutrition facts labels from time to time, no matter how familiar you are with a product. Ingredients do change.

Washington, D.C.: I have a huge sweet tooth and my New Year's resolution was to try and satisfy it in a healthy way (as opposed to the cookies and candy I was eating last year!)
At home, after dinner, I've been making crepes with whole wheat flour. The batter is lowfat, quick and simple, and excess can be stored in the fridge -- one cup flour, one cup skim milk, half cup egg substitute, and about a tablespoon of reduced fat margerine. Put a small amount of the batter(I use a small plastic ladle) on a non-stick pan and move the pan around so that the batter forms a VERY thin circle and cook for a couple of minutes on each side. It may take a little practice at first. Then comes the fun part -- I fill it with various fruits, a little honey, cinnamon, etc. (My favoirte is apples, cinnamon, and honey) In just a short amount of time, I have a warm, relatively healthy dessert that satisfies my sweet tooth (which is hard to do.)

Sally Squires: Whoa, this sounds great, DC. Turnabout is fair play, so here's a new way that I've found to assuage a sweet tooth. I make a kind of slightly bitter hot chocolate with unsweetened cocoa and skim milk, then add a handful of minimmarshallows (about a tablespoon) which gives some sweetness without many calories (2/3 of a cup of marshamallows has about 130 calories.) Thanks for posting.

Middle Aged in Arlington, Va.: You can get whole wheat tortillas at Whole Foods; Giant also carries spinach. As for beans, I love garlic or pesto hummus with (just a few) sweet potato chips or whole wheat pitas.

Sally Squires: Thanks! Hummus is a wonderful bean dish. And don't forget baba ghanoush, also made with beans. I also make a black bean dip. Take a can of black beans, rinse and drain in a colander. Add garlic, a couple of tablespoons of balsamic vinegar, a couple of tablespoons of OJ, fresh herbs (cilantro is great) plus garlic and depending on how spicy you like it some jalapeno peppers or red pepper flakes. Place in blender or food processor and process briefly. Tastes great with chips, fresh veggies, on tortillas, etc.

Farragut North, Washington, D.C.: Great chat! Getting lots of tips on introducing beans into my diet in delicious ways. Question: my husband has been diagnosed with hypercoagulopathy, wherein his blood tends to clot more than normal. His hematologist has instructed him to stay away from iron-rich foods, especially red meat and certain dark leafy veggies.
We're cooking a lot more meals with chicken; but hubby won't go near any kind of fish or seafood.
Can we use more beans (which he does like) in our meals? Or will iron-rich beans act the same as meat? Are there any specific types of beans he should lean toward/avoid?
Thanks in advance for your advice.

Sally Squires: Hmm, Farragut. Beans do have a fair amount of iron, so I'd suggest that you ask your doctor about this one. Double check that iron in seafood at www.cnpp.usda.gov. I just looked quickly at salmon and shrimp and they have virtually none. Again, if you're in doubt, talk with your doctor. Also some cereals now also have a fair amount of iron. Might want to read the label.

Silver Spring, Md.: I need help from the brilliant vegans out there! I'm trying to lose weight yet increase my caloric intake because I'm a small eater. Besides tofu, what are some high protein, low fat vegan foods?

Thanks!

Sally Squires: Beans, beans, beans! You might also try soy milk fortified with calcium. And there are rice and soy cheeses. www.vegetariantimes.com is a good source of information.

IndyGirl: This weekend I made a grain salad with kamut, lima beans, dried dill, olive oil, and lime juice. It was delicious.

I'm looking for other ways to make a grain salad. Do you or others have suggestions?

Sally Squires: Okay, Indy. What's kamut?

Adams Morgan, Washington, D.C.: Sally,
I have a vice: lasagna. I'm like Garfield the Cat in that I can't enough of it. This weekend I gulped down two portions watching football. Is there anyway to make it healthy or healthier so my waitsline doesn't pay for my love of Italian food? Any brands you reccomend? Thanks. Love the column and the chat.

Sally Squires: I just bought some spinach lasagna at Vace in Cleveland Park. It has 260 calories per portion, but yes, you've got to watch portion sizes carefully with this because it's calorie dense. Stouffer's makes a lasagna. I think that Lean Cuisine does too. You could make your own with whole wheat pasta and lots of veggies which will cut down on calories. I've also seen recipes for "lasagna" made with thinly sliced zucchini in place of pasta.

How about adding a soup before the lasagna (why not pasta fagioli filled with beans by the way.) And eat a good salad, throw in a few beans to that too. That way you can fill up on less calorie dense foods so you don't go overboard. Be sure to drink some water with the meal and yes, pay attention to how you're eating while you watch those upcoming playoffs this weekend. Go Bucs!

IndyGirl: For Farragut North: You might want to ask the doctor to refer you to a nutrionist. She/he may be able to guide you to recipes that you and your husband will like.

Sally Squires: Yes indeed, although I'd recommend a registered dietitian who works with this kind of disorder. To find an RD in your region, go to www.eatright.org, website of the American Dietetics Association.

Ithaca, N.Y.: Baba ghanoush isn't it made from eggplant rather than beans -- at least I think it is? I've been a reading the chats and the weekly article over the last several months. Thanks for all the great ideas!

Sally Squires: Hi Ithaca: Yes, it also has eggplant. But I believe that it also has garbanzo beans and tahini. I could be wrong, however. If I've mistated this, please correct me, members.

IndyGirl: According to my Lorna Sass Cookbook, kamut is an ancient grain and can be used like wheatberries. This was the first time I made it, it was chewy, nutty, and a little buttery tasting.

Sally Squires: Thanks! That's a new one to me. Where did you buy it? Is it something that's easily available?

Arlington, Va.: correction: baba ghanoush is made with eggplant not beans.

Sally Squires: Okay, duly corrected. Thanks! (You're sure there are no garbanzos in there?)

Falls Church, Va.: Sally:
About beans and the GI distress so many experience and joke about: we started eating a lot more legumes and lentils since my husband found out he had high cholesterol. (Plus, they are so cheap and versatile!) If you gradually increase your fiber intake, your body can adjust to beans and such. The key is gradual. We eat beans at least twice a week now in some form or another (in burritos, cooked in the crock pot, served with rice, as a side with roasted chicken...)

Readers: try to find the (dried) kind called "Salvadoran red beans." Goya makes them and you can find many brands in Spanish markets. Soak overnight and rinse; cook them with water, carrots and onion on HIGH in the crock pot. These beans have a creaminess that is sublime.

Sally Squires: Thanks Falls Church. Sounds really good. I also made split pea soup infused with fresh tarragon, also a fantastic taste. And I added some baby carrots (after they had been pulsed through the food processor.) It was really great. Go beans!

Seaford, Del.: Re:The hot soak method. I have done it both ways. Frankly the hot soak method makes little difference to me. It does, however, seem to make the skins of dried limas come off. I prefer the overnight cold water soak myself, for the texture and more flavour in the beans. However, if you forget to set them to soak before bedtime the hot water will come to the rescue!

Sally Squires: Thanks Seaford. That's all good to know. And don't forget for those who do make beans to discard the soak water before cooking. In fact, if you change it a couple of times, it's also supposed to help reduce gassiness.

Reston, Va.: A quick and easy bean meal:

Warm up a can of undrained black beans in a frying pan with what ever veggies you happen to have on hand (I like peppers, onions, tomatos, whatever). Season with red pepper, cayanne pepper, taragon, cumin, a little fresh lime and cilantro. Then, wrap in a tortillia (I like the spinach ones from giant), place in a cassarole and sprinkle with cheese and salse. Bake at 350 untill the cheese is melted. This filling dinner takes 20 minutes, tops, and is tasty. Best of all, it is really CHEAP. I get five meals out of this, (since I live alone) and it costs less than $5.

Sally Squires: Yum, Reston. Thanks!

Re: vegan quest: beans?! -- beans are so high in carbs that they are counted as a carb serving in most diets. And have you read the labels in soy/rice cheeses -- fat fat fat. Don't mean to be a downer, but it's hard to have a balanced vegan diet.

Sally Squires: Another good protein option for vegans are nuts, although again, they're calorie dense. The Seventh Day Adventists also make a lot of vegan products that are worth checking out.

Washington, D.C.: I just want to second your suggestion, offered some time ago, about the merits of using a pedometer. It raises your consciousness about exercise, and makes it SO EASY to add more to reach your daily quota. For instance, while waiting for the subway, pacing the platform rather than standing still can easily add 500 or more steps. Great idea!

Sally Squires: Thanks DC. I'm wearing mine right now, which has become as essential as my watch. They certainly don't make you exercise, but wearing one reminds you of how little activity you may have gotten--or better yet--how much!

Bethesda, Md.: Hi, Sally, I'm eating lentils and rice as I read the chat, and I have a question. I used a recipe from Mark Bittman's How to Cook Everything, which called for two cups of lentils and one cup of rice (other things too, but nothing with bulk). Supposedly, this made for only four servings, but it looked like a huge amount to me. Can you translate the uncoooked lentils and rice amounts into appropriately healthy cooked servings for me?

Sally Squires: Hey Bethesda: One cup of rice will make about three cups cooked. A serving of beans is about half a cup. So yes, sounds like that made a lot of food. By the say, Roy Guste, Jr discusses some of this in The Bean Book (which by the way is worth checking out.) And lentils you might like to know are one of the earliest cultivated beans, dating back to 7,000 BC according to Guste.

IndyGirl: I bought kamut in the bulk food bins at Wild Oats in Indianapolis. I would guess that it is available at any Whole Foods Store. I used my pressure cooker to cook it 1 part kamut to 3 parts water for 35 minutes. You can cook it exactly like wheatberries.

Sally Squires: Thanks Indy! And those pressure cookiers are great.

Chevy Chase, Md.: I wore a pedometer for the first time yesterday. I walked 8 miles! I am not doing so much today (sitting at the grey desk). I think it will help me get up and out at lunch time, to know that I could be clocking another 3-4 miles.

Sally Squires: Eight miles, Chevy Chase. That's quite impressive. Way to go!

re: Lasagna: A great lowfat version is to substitute tofu (well marinated or buy some herbed tofu from Fresh Fields) for cheese. I also load mine with veggies -- spinach and zucchini and mushrooms.

Sally Squires: Great suggestion. Thanks!

Rockville, Md.: Saw the article on ephedra and wanted your take-how bad is it, really? I've never tried it, but no so many women who have to great sucess. Should I start warning people?

washingtonpost.com: Ephedra Products Thin Out (Post, Jan. 14, 2003)

Sally Squires: Hi Rockville: That's not the first article that the Washington Post has written on ephedra (or other news organizations for that matter.) There have been some problems, which I think speak for themselves, don't you?

Cincinnati, Ohio: To the vegan criticizing beans -- carbs are not "BAD" for you, as long as they are complex (which beans ARE!) Carbs from beans are far different than sitting down and eating a powdered donut. I am a vegetarian that eats only minimal dairy and beans are a staple in my diet.
Aside from that, I would recommend soybeans. I eat them whole, They come frozen in bags called Edamame. They are a great snack lightly salted and are considered a "complete" protein, no saturated fats, tons of protein, iron and other benefits.
I can't get enough of edamame.

Sally Squires: Well said Cincinnati. And don't forget that other complex carbs are available in various fruits. Just like fat, carbs are not a demon food. It's all in what you choose and how much you eat and with what. (And don't forget exercise!)

baba ghanoush: ingredients: eggplant, tahini, salt, pepper, garlic & sometimes homemade yogurt.

no beans!

Sally Squires: Okay, okay. I stand humbly corrected.

Lean lasagna: How about making a lasagna with a lot less cheese and a lot more veggies?

Let's say you've got three layers. Normally, that would be sauce, noodles, a big glob of ricotta, mozzarella and parmesan, sauce, noodles, glob, sauce, noodles, sauce and then a sprinkle.

Instead, try using the same sauce, noodles, veggies, sprinkled cheese, sauce, noodles, veggies, sprinkled cheese, sauce, noodles, sauce, then sprinkle.

Use better cheeses to make up for the lost volume -- fresh grated parm (parmigiano reggiano if you're splurging), fresh mozzarella (cut up and sprinkled) and even fresh ricotta (just use half the amount). Sprinkle them separately. Omit the eggs. Texture will be a little different -- less squishy, I guess -- but it should taste well.

To add volume, add sauteed mushrooms, spinach, zucchini, onions, roasted garlic, even fake meat crumbles.

Sally Squires: Sounds like the beginning of a Lean Plate CLub cookbook: Lean Lasagna, lean etc.

Thanks!

From Hunger, Va.: Thanks Sally for making me feel less intimidated with all these foodophiles. Who knew about all these "funny" grains and Baba Who? I am learning+loving you and all your wonderful on-line guests. I am a first time participant and a bit shy at that.

Sally Squires: Welcome and thanks for posting, Virginia. Nobody can know it all. We're all learning and we're all striving to be better at eating healthier and moving more. I'm right at the top as a work in progress. The best part about this is that we have a lot of company! Glad you posted.

Torilla Info: Hi Sally and all! There are also low-fat tortillas often available in the dairy case at the store -- all the yummy taste and texture with many fewer calories. I use them all the time for low-cal bean burritos (fat free cheese, veggies and lowfat sour cream) -- Yum!

Sally Squires: Thanks! That's another great resource. Cheers!

Washington, D.C.: I wanted to share my own made up diet called the Graham Cracker diet. It's not really a diet, so it is eligible for LPC'ers. Those of us who have a sweet tooth, and I believe there are some, everytime you get that "sweet" craving and fruits just won't cut it, grab a low-fat Graham cracker maybe with a thin coat of natural peanut butter. It will hit the spot during the craving, and as time goes on, you have a new view on most junk foods and it's easier to pass them up. The results may take a while, but the feeling that you are doing SOMETHING is worth it.

Sally Squires: Yes, DC! Great idea. And that graham cracker is also a whole grain product and of course you get healthy fat and protein with the peanut butter. Another favorite of mine is to eat a graham cracker with fresh or frozen fruit. I could swear sometimes it's like a pie with a graham cracker crust, but maybe I just have a vivid imagination.

Chevy Chase, Md.: I'd watch the wine intake. I recently measured my glasses (doing weight watchers) and was surprised at how much they hold! I wasn't drinking 3-4 oz, that's for sure. And even with the recent news about the health benefits of alchohol, keep in mind that the stuff does have implications in breast cancer and other health problems.

Sally Squires: Good reminder Chevy Chase. And do exactly that. Take your favorite wine glasses, take a measuring cup and fill the glass with water at the level that you normally use for wine. Bet a number of you will be surprised. Another reason to reach for those smaller glasses and sip slowly.

Washington, D.C.: Hi Sally,

Thanks for your great columns and chats. Recently, I've gotten hooked on tomato soup -- as in, eating for lunch two or three times per week. It's perfect on cold winter days -- yum! But I'm concerned about how much sodium I'm consuming from the canned soup. Any thoughts?

Sally Squires: Yes, prepared tomato products can carry a fair amount of sodium. But if you don't have a blood pressure problem--and you're eating healtfully otherwise--it probably won't make a difference to you. If you do have hi bp, then look for the reduced sodium brands, of which there are plenty.

Black Beans And Sweet Potatoes!: I was inspired by a great (and simple) black bean and sweet potato burrito recipe in the Moosewood Low Fat cookbook (low in fat, and sky high in fiber). The combination, pureed or mashed, is incredibly filling AND tastes creamy.

I don't use it just for burritos anymore. Its a great dip, spread, stuffer-of-other-veggies.

Bonus: It freezes beautifully!

Sally Squires: Yum. Two great foods. Together! A win-win recipe all the way around. Sounds really good. Thanks!

Alexandria, Va.: More Beans -- Trader Joe's has a 3-bean vegetarian chili that I keep on hand for the days I don't have leftovers for work (like today -- no excuses for a McDonald's run!). I tend to eat the whole can, but it has veggies and soy crumble in it, so I don't worry too much. Need to check the sodium, though...

I've been following Lean Plate Club for a year, but slacked off on the exercise this fall. Getting back into it -- fortunately, the eating habits I developed kept me stable through the holidays.

Sally Squires: Good for you Alexandria on getting back on track. You're doing the right thing. And today, I almost brought some chicken bean chili from Trader Joe's. I'm eager to try it. Good luck with your efforts and let us know how you do.

Germantown, Md.: I love making this for lunch and its a great way to include beans in a diet.

I take both red and white kidney beans, rinse them, toss with grape tomatoes, low fat feta cheese and cucumbers and mix with low fat italian dressing. Chill over night and you have a great salad for lunch.

Sally Squires: Sounds really good. And that feta is low-fat and very tasty so that a little goes a very long way. I'll bet it could also be a great late afternoon snack. Thanks!

Connecticut: Sally -- Can you speak a bit about over-exercising? I recently lost 20 lbs. through Weight Watchers, exercise (cardio and weights) and lots of determination. But after 4 months of heavy-duty effort (at an increased level than before -- I have been a regular exerciser for more than 10 years), I found myself getting burned out. I wasn't sleeping well (insomnia) because I felt like I was on speed. I also felt like I was coming down with a cold all the time. All the activity plus a full-time job, etc. was really starting to take a toll on me. I loved exercising and felt terrific -- I just reached a point where (for whatever reason) my body broke down.

This leads me to question the recent government recommendation that we all get 60 minutes of exercise daily. Granted, I was doing a bit more than that (60-90 minutes a day), but I'm in (arguably) better hape than most people! So is 60 minutes a day -- even broken up/spread throughout the day -- both practical AND healthy? It's like the Atkins diet -- is it realistic to maintain over the long-term? Do the benefits outweigh the risks?

I'd love to hear your thoughts on this. Thanks! (Personally, I'm finishing a week off from all dieting/exercise and I feel much better! I plan to resume a modified workout routine to maintain my weight loss/tone up thereafter.)

Sally Squires: Hey Connecticut: You can overdo anything. Sounds like maybe you pushed the activity envelope a little too much. Remember all of these recommendations are just that: recommendations. And yes, absolutely you can exercise in smaller increments and see plenty of health benefits. A thought for you: how about trying a new activity? Tai chi can be quite restful. Yoga is another option. Lots of folks are enjoying Pilates. Maybe you just want to take a stroll some of the time, ride a bike or go ice skating or play a game of catch with your kids. In other words, revel in the activity, not so much in action. Just a thought...

Greenbelt, Md.: Hi Sally,

I've recently lost 35 lbs and feel really good about the progress I've made. However,
I have about 25 more pounds I'd still like to loose but it's that end amount that is always the hardest. Any suggestions on how to loose that last 20-25 pounds?

Thanks

Sally Squires: Hey Greenbelt: Sounds like you need a boost. First of all, congratulate yourself on those 35 pounds. That's awesome, inspiring and quite a feat. You did it! Feel great in that. Maybe you even want to take a month or two and just maintain your status quo, then dive back in. Of course,during this time, you'll want to monitor your weight and keep moving. And don't give yourself license to get off your healthy eating habits. Then when you're ready, dive back in knwoing that you have already acheived a great deal and can do the rest the same way you did the first 35. Let us know how ou do.

Washington, D.C.: On the subject of veggie burgers, I really like the Morningstar Garden Veggie patties. These don't have the meat-like texture that some veggie alternatives do, which may be part of why I like them so much. In any case, they're really good, and you can get a big box of them fairly inexpensively at BJ's or Sam's.

Sally Squires: Thanks DC. Sounds really good and finding an expensive source is a wonderful idea. Costco also carries Gardenburgers.

Sally Squires: Well, another great chat, LPCers. As usual, you're models of inspiration and fonts of knowledge. Thanks to all. The winners this week are: Indy girl; Olney; Capitol Hill and Milwaukee for the bean burgers. Please send me your snail mail address and I'll send your prize.

I've also got more 5-a-day cups to give out. The first 20 to send me a message today at squiress@washpost.com get one today. They're from the National Cancer Institute and are great for figuring out how many beans--or veggies or fruit-you're eating.

Thanks to all. Remember, don't diet, eat smart with the Lean Plate Club! Cheers!

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