Sally Squires: Hey Gaithersburg: You've just given us a great example of multi-exercising.

I'll second that idea of turning a spare room into an exercise room. We did just that and yes, while there are still days when it doesn't get used, it's really wonderful. And best of all, there's no waiting for a good spot in the exercise class or to get on one of the machines. And no limits on use!

I sometimes ride the stationary bike and watch a new exercise tape to learn the routine before trying it and keep promising myself that I'll watch a movie the same way--but haven't quite done that yet.

By the way, I love the idea of setting up your bike in the garage and watching it snow while you bike.

N. Potomac, Md.: Regarding comments on the tracking of what people eat:

I use a great program called Balance Log from Healthetech which runs on a Palm Pilot or equivalent PDA. It features the USDA Nutrient Database and many restaurant items with a mechanism to add your own entries (restaurant foods or favorite recipes as an example). I use it daily and know when and where to limit. It also tells me when I'm below budget so I can enjoy a special treat! By daily logging, you learn the many surprises of caloric values (raisins and nuts for example) of many foods and eventually develop an intuitive sense for what is good or within your limit and what isn't. Integrated within the program is an exercise log, which integrates your daily intake-expenditure balance (based on your resting metabolic rate as an input and exercise) to tell you when you can have even more because of the exercise you've done (or need to do). I highly recommend tracking, results are pretty much guaranteed, and this tool is highly recommended.

I'll also add an off topic comment, exercise for an hour each day. That makes the biggest difference -- tracking or not. I use a heartrate monitor with a caloric monitor built in (Polar S210). I burn 300 to 400 calories each session. Highly advisable.

Sally Squires: Hi North Potomac: Since this is election day, yours is vote one for recording food. And Health Section editor Craig Stoltz has written about his experience using BalanceLog by HealtheTech (it was a pretty positive experience, as I recall.) Recently, the company sent me their latest version to try. (I had tried an earlier version and found it a bit limiting) but I do like the latest update, which enables you to easily record partial portions of food and add some of your favorite foods to the list. (Years ago, I used a handheld device called DietMate which allowed you to do the same, but had a smaller number of foods. It also gave annoying messages if you didn't follow their "program" exactly as dictated.)

You don't get any of that with BalanceLog. Ditto for the free, Health Eating Index site, run by the USDA (available at http://www.cnpp.usda.gov look for the Interactive Healthy Eating Index). And don't forget that now you can download a full database to your Palm (www.nal.usda.gov/fnic/foodcomp) also free, and also courtesy of a joint venture between USDA and HealtheTech.
Also, interesting about those heart monitors...Have not tried one myself. Other experiences out there with them?

Frederick, Md.: Journaling is difficult for me -- I just don't like to do it! But I have found that just the thought of writing down the number of points in a serving of french fries or a bag of M&M's is frequently all I need to help me say NO! I've lost 23 pounds on WW, but seen to have leveled off. I'm sure that writing it all down would jump start the last 10 or so pounds. Thanks, Sally! I think you've helped me renew my committment to get to goal!

Sally Squires: Hey Frederick: I hear you. Recording food can get kind of tedious--another reason why it's good to shake things up from time to time.

For a case of journal fatigue, some experts suggest targeting special days or weeks. For example, you might decide to measure and record food for a week, then take a week off. Or record food only on weekends when you're apt to slip more--or vice versa if workdays are your downfall. Some people suggest counting food groups or specific nutrients, for instance, fiber or fat or carbs or protein. Whatever you decide to try to make it as easy and interesting as possible for the best results. And even if you're a whizz at correctly eyeballing an ounce of cheese, it never hurts to check yourself now and then for portion size creep.

Monsey, N.Y.: Re: journaling -- It has absolutely helped me. I tried to follow the Lean Club program for more than a year, but was not been successful until I began recording the foods that I ate. It gives me accountability and I realized how "small" amounts of foods were sabataging me. I have now lost three pounds and am trying for more.
P.S. I LOVE your column

Sally Squires: Thanks Monsey for the kind words! Glad you like the Lean Plate Club.

And you raise a great point: it is so easy to lose track of what passes across your lips. Tracking food also enables you to see good patterns, like the fact that a so-called "snack" has turned into a mini-meal.

Washington, D.C.: I have recently made the switch from white to brown rice. While I am happy that it is healthier, it takes so much longer to cook! Are the boil-in-bag varieties of brown rice just as nutritious as the conventional stuff?

Sally Squires: Hey DC: First of all congratulations on making the switch to a whole grain rice--something that experts say is a good thing for more of us since it provides more fiber and more complex carbohydrates. Both a good thing as the saying goes. (Don't forget that there are others out there, too, including wild rice, and things like quinoa. )

But yeah, you're right that cooking brown rice --or wild for that matter--for an hour can seem daunting. Another possibility: Make a pot of rice ahead of time, refrigerate or freeze and reheat. Or get one of those great rice cookers and go off and take a walk while the rice is cooking.

As for those nutrition facts, there were a few surprises. Here's how they shake down based on a search of the USDA website and the Uncle Ben's site (where they make both instant and original brown rice--you can search the site yourself at
http://www.unclebens.com/products/our_products.asp?ProdCatID=2)


One cooked cup of the instant Uncle Ben's (boil water, stir in rice and let stand for 5 mintues) has 190 calories, 0.5 grams of fat (none saturated), 43 grams of carbs, 1 gram of fiber and 3 grams of protein. It also provides some of the recommended daily intake of vitamins and minerals including 2 percent calcium, 10 percent iron, 15% thiamine and 20 % folic acid.

The Original rice also requires boiling water and then simmering the rice for 20 minutes, plus 5 minutes of rest. One cup cooked rice (which by the way comes from just 1/4 cup of rice vs. 1/2 cup for the quick variety) contains 170 calories, 1.5 grams of fat, 5 grams of protein and is not a significant source of calcium or vitamin A or C, according to the label, but does contain 4% of the recommended intake for iron.

A Vote for Journaling: I have journaled my food intake since October of last year. It helped me to lose over 30 pounds, and is helping me to maintain now.

What I like best is not the accountability for what I eat, which is huge, but for the freedom it gives me. Yup, freedom. By journaling and counting calories, I know that I can have that piece of cake, that fast food meal, without deviating from my goal and without feeling guilt. It takes planning, but journaling allows me to plan when I indulge and do so without the guilt!

Sally Squires: Hear, hear. Well said. Sounds like you have seen a lot of success from this approach. I think that's now three--or is it four?--votes for journaling. Thanks!

Arlington, Va.: Hi Sally!
What an appropriate topic for me, as I have finally given in and bought a treadmill in anticipation of the coming cold months. For years I tried to keep my running on track, outside, despite cold temperatures. I did it, but I was miserable every step of the way.

A treadmill was the best investement I could have made! Now I can watch TV, listen to music or read a magazine while I tread away. It has made exercise fun again!

For those who continue to exercise outside, I've found that if you bundle up, step outside feel comfortably warm, take off one layer and then go about your exercising -- you'll be a little chilly for the first few minutes, but won't end up all sweaty once you get going.

Sally, thanks for the great chats!

Sally Squires: Thanks Arlington. And now that you can buy treadmills that fold up, it's possible to put them in even tight spaces. They're also good for those whose joints may not take so kindly to the pounding the pavement. The treadmill is usually a little gentler. Sounds like you're really going to enjoy this winter in style.

Capitol Hill, Washington, D.C.: I run through all kinds of weather and conditions, but there are many winter evenings when my motivation starts to slip and I can talk myself out of a run. to combat that, I usually pick out a few races each month so that I stay on track and tough it out. If you have goals, it's a lot easier to get out there. And it feels so much better when it's done!

Sally Squires: Now there's a good approach, Capitol Hill. And when we wrote earlier this year about older runners, I was quite surprised to see how many competitive races of varying lengths are available in this region. Thanks!

Ashburn, Va.: Here's another vote for keeping a food journal! I'm not as high-tech as N. Potomac, I carried a steno book in my purse, as well as a small food analysis book I bought in the supermarket checkout aisle, it has all the usual foods in it including fast foods. If I couldn't get a nutrient analysis on it, I didn't eat it (that alone helped me lose weight).

I was amazed to find out how many calories I DRANK. And it also helped me get a grip on realistic serving sizes. It only took me a couple of weeks of journaling to figure out where I was going wrong.

Sally Squires: Well said, Ashburn. And when you catch those creeping calories early, you can do something about them before they start the scale creeping upwards too! Thanks.

Arlington, Va.: I also had to weigh in on the journaling discussion. I have lost 40 lbs and kept it off for nearly two years through journaling. At first, I really hated it, but with time (and memorizing the calorie counts of some common foods!) it has become my best weight-loss/maitenance ally.

I stay on top of it by using a desk calendar at work -- one of the ones that flips each day. During the day I keep track of lunch and snacks. I see the calendar all day while I'm on the phone and it's easy to fend off the call of the vending machine when all I have to do is glance down at my calendar (and list of what I've eaten so far during the day) and see whether it's worth it!

Sally Squires: Looks like there will be no close results: seems like keeping a food journal is clearly the front runner.Thanks! Other thoughts out there?

Springfield, Va.: Answer to Writing it all down?

Answer: YES, write it all down! It definitely helps. I am doing weight watchers and the points plan requires you to keep a food journal. Not only does it keep you "honest", the journals allow you to look back and see where you did well (lost) or didn't do well (didn't lose) and you also track servings of dairy, water intake and fruits and veggies. So, keep the food journal and weigh yourself once a week...as they do at WW. Both are big motivators!

Sally Squires: Chalk up another vote for writing down food. Thanks, Springfield!

Rockville, Md.: Hello,
I was wondering if anyone knows why my stomach is nice and flat in the morning, but at the end of the day I have a little round tummy? I've already cut soda from my diet thinking that I was bloated from that -- any other ideas?

Sally Squires: Hmm, Rockville: what else are you eating for lunch? High fiber foods may cause a bit of bloating too.

Bethesda, Md.: Just a reminder -- did you know that some companies and insurance companies pay you to work out? Inquire through your Human Resources department to see what type of program your employer has in place. For instance, my company will reimburse $100 over a year for a gym membership and my friend's company's health insurance plan will reimburse the entire membership if she goes to the gym three times a week. Not a bad deal!

Sally Squires: Thanks, Bethesda. This is a great deal! Exercise experts are saying that as health care costs continue to rise, they predict that more companies will at least take a look at these options. So instead of coffee breaks, maybe one day we will have activity breaks!

Washington, D.C.: On the food chat just now, there was some discussion about injera, the Ethiopian flatbread, and teff, the grain it's made from. Posters said that the grain has the highest fiber content, and that it also has a high protein level. Do you or readers have any suggestions for how to incorporate it into our diets? I tasted the full dark brown version (not the ligher one that they serve us Americans in Ethiopian restaurants), and liked it with an herbed cheese spread, and am going to try it with peanut butter! It would be good in wraps or other things you would make with a flat bread. In addition to the traditional Ethiopian dishes, of course!

Sally Squires: Sounds interesting, DC. I've had only the lighter version served in the restaurants. Did the posters say what fiber content this bread had? And what protein content?

Arlington, Va.: Running Cold:

After the first mile of a run in the winter-time my body seems to warm-up. However, the trouble I have is with my lungs, which continually sting while running in the cold weather no matter how long I run/exercise. Any suggestions on helping my lungs in cold weather?

Sally Squires: Hi Arlington: This certainly doesn't sound pleasant. Have you tried wearing either a scarf or balaclava (a head and neck covering that can also cover your mouth)? You might also check with your physician.

Washington, D.C.: We're looking to purchase a treadmill for the coming months. Do you have any tips?

Sally Squires: I'll throw this one out to the group, DC. I know that treadmills are rated from time to time by consumer groups. Anyone seen a round-up recently?

Delaware: I actually PREFER the colder shorter days for working out. I hate it when it is hot and I have to get up early to get in a run. I like the coolness, so I can run at lunchtime without getting heatstroke. I'm in grad school, so taking time to run in the middle of the day to run is not an issue with my day, but when I have been working in the past, I found that talking to the boss and a willingness to stay late, or come in early, made a very accomidating work place for exercise. Instead of working 9 to 5, I'd work 8 to 6, with time in the afternoon off for a workout.

Sally Squires: Thanks Delaware. Several experts that I interviewed for this week's column echo your sentiment and say that if they don't get exercise in at noon, it's hard for them to get it in at all.

Edmonton, Canada: Great topic today. When I started your LPC program and after that Weight Watchers, I had to take a long hard look at why I failed to change my lifestyle before. One of the ineresting things I found was that I was a seasonal excersizer. I have walked all winter and quit in spring. I have let fall come between me and my walking. So this time I changed my approach.

As the weather changes I add on extra workouts, longer walks, new routines up to my current average daily total of 90 minutes. I keep a pair of sneakers under my desk. For summer and spring I kept an umbrella and rain poncho at my office. Now in winter I have a set of mittens, toque, and scarf on hand in case I forget mine. I am currently considering that fashion faux pax, long winter underwear for winter walking. Whatever it takes, I am keeping up my 40 - 50 minute lunch hour walking. It is the heart of my excersize routine.

Sally Squires: Talk about commiment and planning! Great strategies Edmonton. And I'll wager that it gets a lot colder and the days are a lot shorter during the winter than they are down here in DC. Thanks!

Alexandria, Va.: Voice from the other side: while it obviously works for some people, I'm not a believer in keep a diet journal. For one thing, I think it puts far too much focus on eating. It's taken me a long time to realize that most of my eating should simply be to refuel my body, while saving 10 percent to 20 percent of my eating for fun (eating out, alcohol, good desserts, etc.).

For too many people, food is an obsession, and that obsession can be fueled by writing down every morsel they eat.

By taking the focus off of food, it becomes what it should be: an afterthought.

Sally Squires: Thoughtful point of view, Alexandria. And a great example of the importance of finding what works best for you, and not going with the cookie cutter approach to healthy eating. Thanks!

Falls Church, Va.: Sally,

Concerning the previous post about soda causing bloating, I was experiencing lower back-kidney area pain a few weeks ago, without any apparent reason. (No strain on muscles, overextension, etc.) A friend commented that the carbonated beverages I drank (a diet soda at lunch and two glasses of seltzer water at dinner) might be causing my stomach/intestines to be gassy and painful (even though I was not having excessive flatulence). Since then I've removed carbonation from my diet (sticking to hot tea and still water) and my pains have disappeared. Might my friend have been right? I had never thought of carbonation as a bad thing.

Sally Squires: Hey Falls Church: I can't say for sure, but it certainly does sound like there's a connection.Best of all, sounds like you figured out how to counteract it. But if your lower back pain returns, might not be a bad idea to also consult your physician.

Arlington, Va.: Regarding company/HR health benefits:

I worked out a deal with Washington Sports Clubs for my company. If 12 people join as a group, they will discount the monthly rate by $20. Best of all, because I acted as a contact for the group, I'll get two months free!

Sally Squires: Awesome, Arlington! Thanks.

Journaling: Yes!: Here's another vote for keeping a food journal! I've recently joined Weight Watchers online, and it comes with a great online journal. It's definitely made me more aware of what I eat throughout the day.

Sally Squires: I just looked at the journal and thought it looked pretty inviting too. Of course, you do have to fork over a little dough to do it. That Healthy Index at USDA is free, so if anybody is in doubt about whether electronic record keeping is for them,I vote for trying the free version first.

Exercise bike: Is there something I can buy to put my bike on so that it becomes a stationary bike? And if not, wouldn't that be a great idea?

Sally Squires: There are indeed these very devices. I've never used one, but have seen them and look quite good. I believe that you can find them on-line or at local bike shops. Other good sources out there?

Alexandria, Va.: Workouts can get boring, and you should always be looking to change your workout, to make sure your body doesn't get complacent. And winter is a great time to do that. If you've spent the last several months exercising outside, now's a great time to spend a few months indoors, maybe swimming or taking exercise or sports classes a few days a week.

I have a really difficult time running when the temperature drops below 35, so I'm finding that I have to move inside. But it's been great because I'd been doing the same workout for too long anyway.

Sally Squires: Hey Alexandria: A great point. Winter could also be the time to try a new class or a new type of exercise. This week, I noticed, for example, that the Jewish Community Center on 16th Street has a sign outside advertising seasonal rates. My guess is that other centers do too.

College Park, Md.: Tracking food and counting calories are the most tedious aspects of the "food awareness" part of my weight loss program, and after losing 25 pounds over ten months I decided to try losing the last five without writing everything down. After three weeks, I'm holding to that weight loss, but not losing more. Nothing else changed. This result makes me hopeful that I will be able to "maintain" my ideal weight without having to track everything I eat, but apparently to lose more, I still have to count calories.

Sally Squires: Well said, College Park. And the research also backs up your personal experience. Thanks!

Alexandria, Va.: Just a thought on the flat/round tummy syndrome: does this person exercise in the mornings? If so, your ab muscles are taut from exercising. However, by the end of the day, you haven't been using them at all if you're sitting at a desk all day.

Sally Squires: A good thought. Thanks, Alexandria.

Washington, D.C.: Sally,

I recently graduated from college and took my first desk job. I'm having a lot of trouble refraining from the treats other people in the office bring in. I'm able to dicipline myself, but find it difficult to resist when someone brings in a plate of brownies, especially with all the office halloween candy laying about. I'll eat it even if I'm full or i've brought in other snacks for myself.

I just also wanted to let your readers know that I've tried the new lean cuisine meals and they're quite tastier than they were 3-4 years ago when I last tried them. Since I'm also in night school in addition to working full time, I find they make an excellent dinner as long as you include a side veggie or salad that you cook up on your own. Also, if you buy in bulk/on sale they're not that pricey. I hope this helps some people out there. Sally, what is your take on these lean cuisine meals? I know there is a lot of salt, but I don't usually cook with much salt at home.

Cheers!

Sally Squires: Welcome to the working world, DC! And congratulations on having a job these days. Sounds like you have a very busy schedule.

A couple of observations: one, if you're susceptible to sweets perhaps you're not eating enough food--or enough well balanced food--at lunch. Two, check and see if you're more likely to reach for those sweets when you're under stress a work. Three: there's nothing wrong with those prepared meals provided that you like them and they satisfy you. Yes, some can have a bit of sodium, but sounds like they fit in well with the rest of your eating habits and budget. And finally, enjoy those brownies from time to time, just don't make it a daily habit if you're trying to maintain a healthy weight--unless you adust calories otherwise with food and activity.

Bethesda, Md.: Another Yes vote for journaling! I have been following the Lean Plate Club since January and in that time lost over 20 pounds. The key was journaling -- it made me very aware not only of the calories I was eating but the content of the food as well, ie fiber, protein, etc. I used Fitday.com and like the program so much I heartily recommend it to others.And now that I am 14 weeks pregnant, I still journal. It is a great way to make sure I am meeting all my nutritional requirements each day after being so used to less calories.

Sally Squires: Good for you Bethesda! And congratulations on your upcoming baby. What an exciting time.

Washington, D.C.: Kim provided a link to a site on teff, and here are some tidbits:

Teff is one of the smallest grains in the world, measuring only about 1/32 of an inch in diameter. Approximately 150 grains equal the size of a kernel of wheat. One cup of cooked teff contains 387 milligrams of calcium (40 percent of the USRDA, which is more than milk), 15 milligrams of iron (100 percent of the USRDA and twice as much iron as wheat and barley) and is high in protein as well as fiber. A rich source of boron, copper, phosphorus, zinc. Gluten-free.

(From a science journal) Teff has a very high calcium content, and contains high levels of phosphorous, iron, copper, aluminum, barium, and thiamine. The principal use of teff grain for human food is the Ethiopian bread (injera). Injera is a major food staple, and provides approximately two-thirds of the diet in Ethiopia. While the reported high iron content of teff seed has been refuted, the lack of anemia in Ethiopia, is considered to be due to the available iron from injera. Injera is described as a soft, porous, thin pancake, which has a sour taste. Teff is low in gluten and therefore, the bread remains quite flat.

(From the Epicurious Dictionary) Native to northern Africa, teff is a miniscule (about 1/32 inch in diameter) CEREAL GRAIN. It's been a staple of Ethiopia for eons and is now being grown in the United States in Idaho. The mildly nutty-flavored teff is high in protein and carbohydrates and a good source of calcium and iron. It can be found in some health-food stores.

Sally Squires: Thanks Kim!Sounds like an interesting new food to try.

Washington, D.C.: Sally --

I vote against food journaling -- for me it takes all the joy out of eating, which is probably the point, but if we wanted to go that far we wouldn't need to journal in the first place since we'd be eating steamed veggies and fiber cereal all day.

Now a question -- I've read that dark chocolate is actually beneficial to health -- true? How much can we eat, or is this just another of those "fad" studies that pop up periodically?

Sally Squires: Hmm. Maybe this is going to be a closer election than we thought.

Chocolate--not just dark chocolate--has stearic acid, considered a healthy fat. How much can you eat? Depends on the rest of your daily intake and exercise levels. Unsweetened baking chocolate, for example, generally has less sugar than milk chocolate, but more fat. One ounce of bittersweet has 146 calories, 15 grams of fat, (9 grams of saturated fat and 5 grams of monounsatruated fat) compared with milk chocolate which has about same amount of calories, 12 grams of fat (8 grams saturated).

Arlington, Va.: Food journaling is a new concept for me. What are you supposed to track -- just what you eat/drink and the estimated calories for each item? Or are you supposed to get more specific than that?

Sally Squires: Hey Arlington: Keeping food records was part of one the earlier challenges for the Lean Plate Club. You can do it in a variety of ways. Generally, however, experts say measure food, record and count calories--the idea being to aim for a healthy limit every day.

College Park, Md.: Regarding quick-cooking brown rice, I found a kind of brown rice polenta - where? possibly Trader Joe's, maybe My Organic Market. It cooks up FAST, like cream of wheat, and can be served either as a breakfast cereal with sweetener and fruit or with savory toppings like curry. It's my favorite quick supper grain now. Sorry I don't have the brand name handy.

Sally Squires: Thanks College Park.

Washington, D.C.: Sally:
Please tell your posters to join the J! (the D.C. Jewish Community Center you mentioned) I'm not Jewish, but work just a block away, so it was super-convenient and prices are competitive, if not a bit better, than Bally, WSC, etc. Their facilities are always super clean, and it is the least-intimidating gym I've even belonged to. But the reason I've stayed these past four years is of course, the convenience. There is simply rarely a reason I can't walk the block to go exercise. The staff is very helpful, and you will see a wide variety of fitness levels, ages, experiences there.

Sally Squires: Thanks, DC. Great feedback. Other suggestions out there?

Glover Park, Washington, D.C.: Know journaling works for me. While doing Weight Watchers a few years ago (lost 30 pounds, yay!) I tracked my intake and points daily for about a year. Also noticed that returning "backsliders" almost all attributed regaining lost weight to "I stopped writing down what I was eating" and/or "I stopped drinking water." Convinced me from the get go that those were two REALLY important pieces of the WW program success.

Sally Squires: Hey Glover Park: What you say is true, although I know that people do get tired of "writing it all down" the reason finding new, fresh ways of recording food may help.

Washington, D.C.: I know this isn't the focus of today's chat, but I urgently need suggestions to help with increasing satiety! I've tried everything to fend off hunger pangs: waiting before eating, drinking water, eating in bright light, eating lots of vegetables first to fill up, etc. I feel as if I have to limit what I'm eating for breakfast and lunch because I get so hungry at night! Can anyone help with this?

Sally Squires: Hi DC: Sounds as though you may be limiting food too much during the day, the reason that you are so ravenous at night. Try eating about a third of your daily calories at breakfast--that could be 400 to 500 calories or more depending on your height, age, weight, activity level and gender. Ditto for lunch. Give yourself a small snack--100 calories or so either before you head home or when you walk in the door. Then eat a reasonable dinner and see if that helps with satiety. Also, try drinking fluids with your meals rather than in between. Water won't necessarily help those hunger pangs, but fluid filled food may--and that means that calories are diluted.

Fairfax, Va.: To the person "who lost 23 pounds on WW?" What is WW?

Sally Squires: Hi Fairfax: WW stands for Weight Watchers. Guess we get a little inside the "belt weigh" in this chat. Thanks for the reminder.

Oxon Hill, Md.: It is getting colder outside, but fortunately for me, I don't rely on the outdoors to provide my exercise arena. I get most of my exercise from the fitness center in my office. It's free, convenient and sometimes I down there all by my lonesome. My only concern is on the weekends. I like to run/walk in my neighborhood on a Saturday or Sunday morning, but unless the sun is shining and the temps are well above 40 degrees, I'm not going out there. After reading the column today to find out that I might be missing out on burning a few extra calories by running outdoors in the cold, I might have to rethink my strategy for those weekend mornings. I remember last year I did a run/walk with snow on the ground, but I found that I over-dressed and I kept taking things off, then I wound up carrying it all back. Is there a better way to protect yourself in the cold without piling on several layers of clothing?

Sally Squires: Hey Oxon Hill: Where do we sign up to work in your office? Sounds like you have a very enlightened employer. As for those layers--other than moving to a warmer clime--I think you're doing exactly the right thing.

Alexandria, Va.: Sally, I'm appealing to your journalistic sensibilities here: "Journaling" is not a word! It drives me nuts when people take a noun and try to make it into a verb, like the ridiculous "strategizing."

Stop the madness!

Sally Squires: You're right! You're right. We're killing the King's--or rather the Queen's English. Thanks for the reminder, Alexandria.

Gyms: Fitness First is all over and only 33 bucks a month!!

Sally Squires: Thanks! And I'm hoping that you don't work for Fitness First, right? Also, some other facilities offer reduced rates based on income to seniors and students. And don't over look exercise classes at churches, synagogues, schools, etc.

Teff: I am into grains, so I clicked on the link to teff and there were recipes for pancakes and bread and it can be eaten as cereal, as well. An Ethiopian tribe, under study for their longevity, eats teff as a primary food source. It was also the primary grain in China before rice, 12,000 years ago.

Sally Squires: Thank you! Clearly we've got a great new food to try here.

Washington, D.C.: I wouldn't consider a slice of pumpkin pie to be "healthy," but can it be counted as a serving of fruit? What kind of nutrients would it have? Thanks!

Sally Squires: Mmmm. Pumpkin is a great food and actually counts as a vegetable not a fruit. It's loaded with vitamin A and if you make a crustless pumpkin pie in a ramekin cup, you get virtually no fat and lots of good taste. It also has some calcium, folate and potassium. Yum!

The Hill: Hey, Sally. I'm trying to drink those recommended 8 glasses of water a day, but how many fluid ounces are considered a glass? 4? 16? I'm floating away over here!

Sally Squires: Don't want you to float away. A glass is considered tobe 8 ounces.

Cincinnati, Ohio: Food Journal is the key to success.

Keeping a food journal or diary is the key to success. I have lost 45 pounds since April by eatring right and exercising. One of the keys to my success was writing down everything I ate. I didn't go overboard with calorie counts, etc., but made it detailed enough to get a good picture. It forces you to think about what you eat and regulates the frequency of the treats you should still allow yourself (you will not succeed if you don't have a nice treat every now and then). I still keep the food journal (as part of my daily fitness journal) and plan to for the rest of my life. It really keeps me on track and feeling good about myself.

Sally Squires: Chalk up another vote for keeping a journal (and not using journal as a verb!) Thanks. And congratulations on your success!

Haymarket, Va.: Hi Sally,

I am a HUGE fan and proponent of using a heart rate monitor (HRM). It is like having your own personal trainer on your wrist. It lets you know if you are working within your target range and some models even go as far as to give you a "reminder" when you haven't exercised in three days. There are many models to choose from, but you can get the basic for about $30. Many people are not exercising hard enough or some are working out TOO hard. If you are constantly working above your max HR, your body is going to burn primarily carbs, not the fat storage that most of us are trying to lose. I could type forever on this, but the basic message is that HRM's are an excellent tool to own.

As for my cool weather suggestions (hint: I'm trying hard to win the ADA's Food and nutrition guide!): I have lots:

--Remember that extra hour we got a few weeks ago? Get up that hour earlier and use it to exercise. It is a little late for the suggestion, but can still be done!
--Many of us feel a little "blue" during the winter -- keep your focus on how great you feel after that workout! If you skip it, you will feel even "bluer"!
--Buy some new warm weather workout clothes and get outside! Once you get moving, you'll feel great and won't even notice the cold.
-- Get a treadmill. This can fit every fitness level and you can read, watch TV, or look out the window while working out.
--Find an indoor pool and focus on your swimming. Great cardio, low impact.
--If you have a dog, get outside with him/her and explore.
--Set a goal for the spring or summer that you can work toward during the winter (i.e., run a marathon, triathlon, etc.).

I hope these help someone!
Love the chats, thanks!

Sally Squires: Great suggestions, Haymarket. Thanks! I think we need to do something more on these heart monitors in a future Lean Plate Club.

Washington, D.C.: Thanks for your article about working out in the cold. I love running in this colder weather but it makes my nose run the entire time! Do you know if this can be prevented or will I have to continue to wash the snot off my sleeves after every run!

Sally Squires: A scarf or balaclava is the only remedy I can think of. Same thing happens to my eyes, which water incessantly from the cold. Makes skiing quite exciting!

Arlington, Va.: I did quite a bit of research before I bought my treadmill last month.

Online, I found that Runner's World had the most comprehensive (and unbiased) roundup of treadmills. They also had a how-to for treadmill buying -- what size motor, belt, etc.

Good luck!

Sally Squires: Thanks very much Arlington!

Centreville, Va.: Re the person who wondered about the benefits of writing down her food consumption in a food journal. The MAIN reason I gain weight and/or am overweight when I don't want to be is because I am chronically unaware (by design OR by accident) of what I put in my mouth. I will never be able to eat like a normal person. My appetite switch just doesn't and never has turned off when it's supposed to. Tracking my food intake keeps ME accountable and keeps ME at the weight I want to be. I've also found it's more relaxing, rather than less, to know exactly what it is I put in my mouth every day. When I don't track it, I know I will try every way possible to fool myself and that adds to the stress in my life. Being honest with what I eat pays off for me -- always.

Sally Squires: One more vote for recording food. Thanks, Centreville!

Alexandria, Va.: Hi Sally. Any chance you'd take a moment to do a non-diet related public service announcement? (It's good for your health!!)

There will be a bone marrow drive testing next week, in honor of a woman who is battling leukemia. The simple blood test, which normally costs $70 or so, is being waived for all who stop by (paid for by a private foundation). People of color and of Jewish descent are especially encouraged to get tested.

The drive is at the Reed School, 1644 N. McKinley Road in Arlington, Va., Thursday, Nov. 7 (from 4 p.m.-8 p.m.), and also at Temple Beth Ami, 14330 Travillah Road, Rockville (off Darnestown Road), on Sunday, Nov. 17 from 11:30 until 5:00 p.m.

People who volunteer to be tested will also be registered in the National Marrow Donor Program which searches for marrow matches nationwide.

Thanks!

Sally Squires: Okay, Alexandria. Here goes...

Sally Squires: We're outta time folks. Thanks for another lively chat. Looks like the votes fall on the side of keeping a journal to track food intake at least to shed a few pounds. There are so many great suggestions that it's getting harder and harder to pick winners each week, but here goes:

Capitol Hill; the member new to the worksite and tempted by brownies; and the Gaithersburg for the numerous suggestions. Thanks everybody! Until next week, don't diet, eat smart! Cheers!

washingtonpost.com:

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

Stay tuned to Live Online:

Election 2002: CNN's Tucker Carlson at 3 p.m. ET
Election 2002: The Post's Robert G. Kaiser at 9 p.m. ET
Election 2002: Post Metro Columnist Marc Fisher at 9 p.m. ET

Did you know that you can follow more than one Live Online discussion at the same time? Just open another browser window and toggle back and forth between discussions! And, if you miss one, catch up with the Live Online transcripts.

Keep up with the latest in news, sports, politics and entertainment with washingtonpost.com e-mail newsletters.

Personalize your Post with mywashingtonpost.com. Get customized news, traffic, weather and more.

Sally Squires: P.S. To the winners: Please e-mail me your snail mail address and please put winner in the subject line. Thanks!

   |      |