Washingtonpost.com: Live Online

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

A transcript follows.

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

Sally Squires: Welcome everybody! I'm just back from the annual meeting of the American Heart Association where many of the topics near and dear to our very own hearts were presented. First off, there's new information on value of eating fish as you'll also see in today's Health section, plus there were presentations on the low fat diets and the Atkins diet. (More on that later).

It's hard to believe that next week is Thanksgiving...stay tuned for the second annual Holiday Challenge which will launch next Tuesday. E-mail me at leanplateclub@washpost.com if you have some holiday tips that you would like to share. And please put holiday challenge in the subject line.

If you want to subscribe to the Lean Plate Club electronic newsletter, which by the way, will play a pivotal role this year in the Holiday Challenge, you can do that at : http://www.washingtonpost.com/wp-srv/email/front.htm. (I would love to sign you up for the newsletter, which remains free, but this is now the official way to subscribe.) Please do let me know, however, if you have trouble subscribing or stop receiving your newsletter. (In that case, please e-mail me at leanplateclub@waspost.com and put "trouble subscribing" in the subject line.)

Now on to the give-aways this week:

Fresh from the American Heart Association annual meting we have :

To Your Health: A Guide to Heart Smart Living by the AHA (Clarkson Potter; $5.99)

Just in time for holiday cooking, we have:

The Enlightened Kitchen: Eat Your Way to Better Health by Marie Oser (Wiley; $16.95)

And finally,
Turn Off the Fat Genes! by Neal Barnard, M.D. (Harmony; $23.95)

One of these books could be yours if you can provide us with a great tasting healthy recipe; tell us how you got back on track after some nutritional mischief making or too much couch sitting or just give us an inspiring story of healthy habit change. As usual our offering of these volumes does not endorse any particular exercise or diet program.

Now on to the chat!

Houston, Tex.: I'd like your -- and the other chatters' -- advice. I'm going on a cruise next week for seven days (Royal Caribbean). I am definitely looking forward to it, but I'm a bit apprehensive too because I'm on Weight Watchers and have lost 27 lbs. so far. I can deal with gaining 2 or 3 lbs., but more than that would really be disappointing. Tips or advice? I do plan to hit the gym, but that only takes you so far. Thanks!

Sally Squires: Hey Houston: Sounds like a great trip. I'm posting this early so other folks can "weigh" in. But for starters, here are a couple of thoughts. Consider taking a handheld computer where you can record what you eat, as a new way of tracking food. Be sure to sign up for a lot of physical activity, which these cruises are famous for. And how about a session or two with a physical trainer on board? Or maybe try a new activity that you've never done before. In other words, keep yourself busy and be sure to eat regular meals so that you won't feel ravenous when you're around all the great food. Other thoughts out there?

Anchorage, Alaska: Just wondering if you've heard about the Oprah show on childhood obesity last week. It featured the Shapedown program for children and the book "The Solution" by Laurel Mellen. That book has been very valuable to me for the past few years and is an excellent recommendation for anyone with a long history of being of overweight. It has really helped me deal with the emotional component of both gaining and losing weight.

Sally Squires: Hi Anchorage: I did not see the Oprah Show but it sounds interesting. One of the sessions that I attended yesterday was on markers of early heart disease in kids and not surprisingly, there was some new data showing a connection between overweight and obesity in youngsters and some early, but significant heart and cardiovascular changes. i also know from co-writing The Stoplight Diet (now a very long time ago!) that it's very important to address weight issues early on, when you can really have some impact on changing habits and most importantly instilling health habits for a lifetime.

College Park, Md.: Good article on fish today, we are always hearing about how we should be eating more. I was glad to see that that you mentioned the risk for women of childbearing age. I wanted to add to that: the accumulation of mercury is cumulative, that is, all that you ingest over your life stays with you in fat cells, it never goes away. As a result, breast milk is extremely high in mercury, and almost directly related to how much fish you've consumed over your life. For most of us not dependent on fish as a main food source, we will be told that the level has not been shown to be harmful, but how much of a risk do we take? I've read enough to convince me to eat fish very sparingly until after I've had children.

Also, it is important to choose which fish you eat carefully, as there are many fisheries that are overfished to the point of collapse, and there are also environmental problems with farmed fish. The Seafood Watch program of the Monterey Bay Aquarium can help people make good, environmentaly sound, choices with this site.

Sally Squires: Thanks College Park. This topic generated quite a lot of discussion at yesterday's press conference at the AHA. And you're right: the biggest concern for women of childbearing age is if they got too much mercury while they are pregnant or nursing, since this can be passed along to their children.

But also know that there are other options, including choosing fish with the lowest mercury levels. For example, fresh swordfish and fresh tuna are two to avoid if you are worried about mercury levels.

Washington, D.C.: Hi Sally,

What's your view of the cooking light mag? I tried some recipes and they were great! Is it generally low cal and healthy? Any other good mags like that to recommend?

Thanks!

Sally Squires: Hey DC: I'm also going to throw this one open to the membership at large. I subscribe to Cooking Light and enjoy it very much. I also subscribe to Eating Well, which I believe actually predated CL, but then went out of business for a while and is now back as a quarterly. The various women's magazines (Women's Day, for example), have some great low-fat recipes with calorie counts and often estimates of cost, also helpful if you're on a budget. Gourmet, Saveur, Cucina Italiana are others that have a broad range of recipes. So does Vegetarian Times. ANd don't overlook our own excellent Food Section at the Washington Post, the best buy of all!

Others out there?

Washington, D.C.: As your current article suggests Americans should go out and eat more fish -- I would like to also suggest Americans be careful of which fish they choose so as not to deplete the world's rapidly depleting fisheries.

Environmental Defense has a useful site with all the "good" and "bad" fish to buy and also a neat little Seafood Selector pocket guide you can print out (its tiny) and carry with you. So you can eat with a guilt free conscience both healthwise and resources wise!

Sally Squires: Thanks very much. This sounds like a very useful site. And there are also fish oil supplements, which the AHA recommended (under a doctor's supervision) for those with documented heart disease who also don't like fish, can't eat enough fish, etc.

Vienna, Va.: I heard a funny line on a television show where a very thin woman commented "I want to always be on the cusp of organ failure".

This afternoon, as I was eating a baked potato with veggies (no fats or toppings), in a effort to get down to 110 lbs; those words came back to me.

Is is possible to damage one's organs when loosing weight?

Sally Squires: Dear Vienna: You bet it is. And the woman that you saw sounds like she may have an eating disorder. Kidney problems are one possible complication of over-loading on protein. People with bulimia can damage their esophagus and in very rare cases, cause a hemorrhage when their esophagus tears from the stomach. Those with anorexia may experience potassium problems,which can cause irregular heart beats and yes death. There is also concern that some diets may potentially damage bones. So yes, you bet you can cause serious harm. Another reason to find a healthy, reasonable approach to maintain a healthy weight.

Gaithersburg, Md.: This is for Houston, Tex., who's going on a cruise and is afraid of a weight gain --

Vacations and cruises are the perfect time to practice WW principles of journaling and portion control. Vacations are a fun time, so you definitely should enjoy yourself. Eat things that you enjoy, but remember to limit portions. Estimate portions and use your food guide to "guesstimate" points in servings. What I do is "deconstruct" my plate to figure out the various food components, and what their approximate point values are, then add 1 - 3 points, depending, for oils or other fats used in food preparation.

Another trick to limit portions, especially at buffets: eat a little of everything that you'd like to sample, but take very small portions. Don't let any one thing on the plate touch anything else; this way, you automatically limit how much you're taking (do use a regular size dinner plate, but don't fill it out to the edges).

Also, remember (as I read somewhere) that a buffet is for you and several hundred other people. Be sure to take only your share!

When you're on vacation, you may be able to eat 2 - 4 points a day more than usual, and not gain any weight -- or only gain a little extra water weight, due to eating somewhat salty, prepared foods morning, noon and night. So relax and have fun!

Sally Squires: Thanks Gaithersburg! Great advice.

Capitol Hill, Washington, D.C.: Re: the person going on the cruise--I would recommend that she exercise on board, but also make sure that she dresses up each night and enjoys the 27 lbs she lost. I find that when I look good, I take better care of myself. Also, no second trips to those killer buffets! I make that a hard and fast rule.

And if I fall off the wagon, I'm sure to climb right back. That has been the most important lesson for me as I have maintained a 20 lb weight loss for two years. Even if I overindulge on a trip or at a party, I know that each day comes with an opportunity to begin anew.

I also want to share my favorite office snack. I microwave a sweet potato. They're quick and delicious, especially with a little spray butter.

Sally Squires: Hey Capitol Hill: Also great advice. And that sweet potato sounds delicious. My mouth is watering!

Segway, or lack thereof: So I noted on washingtonpost.com today that the Segway, the new personal scooter, is going on sale at Amazon. Am I the only person dismayed at this, yet another way to keep people from actually getting out there and moving? Like most Americans wouldn't benefit from walking another block or two. Oh well!

washingtonpost.com: Amazon.com to Roll Out Segway Scooter (Washington Post, Nov. 19, 2002)

Sally Squires: No. You're not at all the only one. I watched with great interest a television show on the inventor and the same thought occurred to me, although they still do look pretty neat.

Alexandria, Va.: What do you think of the Dr. Atkins diet? Some people say it is a harmful fad, others swear by it.

Is there any danger of getting too much protein? I hear that strains the kidneys.

Sally Squires: The scientific evidence is still out on the Atkins diet (despite what some of the television stations said on last night's news and the morning shows.)

This type of approach has been around for many decades. In the 1960's, there was a similar diet called the Stillman diet. What hasn't happened is systematic research on these types of programs. With the continuing obesity epidemic, researchers are now taking a closer look at the Atkins approach and that's a good thing for all of us.

A few weeks ago, I reported on new findings presented at the American Dietetics Association on a study of women on the Atkins diet. (You can find the story on our archives.) Women lost more weight on the Atkins approach than on low-fat, but when left to their own devices, they had more trouble sticking with the Atkins approach than women on a low-fat diet.

The jury is still out on this one. There are several on-going studies that may help to answer this question, so stay tuned.

Cruise Bound: I also went on a Royal Caribbean seven day cruise (Radiance of the Seas -- and it was fabulous). Here's some advice from my WW leader -- eat a normal breakfast -- what you would normally eat at home. Then be sensible for lunch, dinner and snacks. But I think the best advice is not to worry. There is so much to do on those ships that you are going to be so active and do so much exercise without even knowing it. Plus, there are so many other activities that you won't have much time to think about food. Good luck!

Sally Squires: There you go! Thanks.

Foggy Bottom, Washington, D.C.: Hi, I don't usually buy Cooking Light magazine; however, the most recent issue (special issue?) is excellent. It includes a comprehensive section on grains and goes into a lot of detail on their nutrition, origin, ways to cook, etc. I would recommend this issue for this section alone; however, there are other excellent articles and recipes incluing one on fall fruits and vegetables.

Sally Squires: Thanks Foggy Bottom. Other suggestions out there?

Washignton, D.C.: What's the deal about the new Atkins information? That people actually do lose more fat? I just don't like the sound of this "diet" but the articles yesterday seems to support it?

washingtonpost.com: High-Fat Diet Shows Promise in Study (AP, Nov. 19, 2002)

Sally Squires: Hey DC: Yesterday at AHA in Chicago, a Duke University researcher named Eric Westman reported on findings from his latest study. Don't know about the percent body fat, but Atkins folks lost more weight. Westman also cautioned that this is one study. The paper is under review for publication and he said that a lot more study is needed. Interestingly, he also noted that one person in each group--Atkins and the low-fat group--had a huge increase in their cholesterol levels. He said he doesn't know what that means.And they are still sorting out food records and exercise. There's still not enough to make any conclusions.

Bethesda, Md.: I grow herbs (thyme, lavender, rosemary, etc.) and was hoping someone could steer me to low/nonfat recipes for salad dressing using them. Links appreciated.

Thanks!

Sally Squires: Hey Bethesda: Let's throw it open and see what people say.

Bethesda, Md.: I've had a hard time getting the healthy fats in nonperishable form, important to me because I'm too busy to shop often and live alone and things like avocados tend to go bad. Peanut butter and nuts are "trigger foods" for me. If I have a jar I'll eat it in about three servings, and forget having just a few nuts. But I have two ideas to try out that I wanted to share. I'm going to get nuts only in the shells so I'll have to eat them slowly and maybe won't go to the trouble to binge. And I saw in Parade on Sunday that there's a new product called PB Slices which I'm going to look for--it's PB that looks like slices of American cheese, one ounce per slice. I think not having the jar to dip my spoon into will help, and I'll stick to one slice at a time.

Sally Squires: Both interesting ideas, Bethesda. Thanks. And here are some other possibilities:

Try using canola, sunflower or flaxseed oil--or all three.
I have frozen guacomole with pretty good success. You could freeze it in individual portions.

If peanuts are a trigger food, how about the other nuts? Walnuts are a great choice. You could buy them in the shell and then shell one or two and chop finely for inclusion on morning cereal or on a nightly salad.

On Cooking Light: I subscribe to Cooking Light -- it's a great magazine, and every single recipe I've ever made has been great -- well, maybe one wasn't good, but you get the idea. They are healthy and low-cal, but not extremely lowfat -- be sure to read the breakdown. They do give you the cal, fat, carb, etc., breakdown at the end of each recipe, so that's helpful. They have a dedicated vegetarian article with several recipes each month, instead of just one measly recipe. I'm not a vegatarian, but I think that's a real plus. They have articles on pairing wine with food. They have exercise articles. I could go on and on, but they'd have to start paying me for advertizing.

Sally Squires: Thanks! You might also check out the Lean Plate Club archives. We included web sites for a number of low-fat recipes...

Sedona, Ariz.: I just wanted to thank Sally for my book, that I received a couple of weeks ago. I can't wait to try some of the recipes inside.

And speaking of recipes, I must say, get out there and get some of those squash! Saturday I made pad thai, but used spaghetti squash instead of rice noodles. It gave it a nice crunch, and some of that beta carotene is included (isn't that what's in squash?)

I plan to try it in all kind of noodle dishes! I have a butternut in the fridge that needed to be stuffed with grated zucchini and quinoa I think.

Sally Squires: You're very welcome, Sedona. Thanks again for the great suggestions. Squash is a great food and often overlooked!

Bowie, Md.: I can't imagine a diet easier to stick to than Atkins. The food is tasty, natural and filling. When you get adequate portions of proteins and fats, you don't feel the need to fill up on non-nutritious snacks.

My protein intake today will be scrambled eggs for breakfast, a chicken thigh for lunch and some pot roast for dinner. Does that sound like a huge amount? For lunch I also have guacamole (no chips!), celery sticks, carrots, red & green pepper slices. Dinner will have more veggies and maybe a salad. It's a very healthy way to live.

I have been on Atkins for 2-1/2 years, lost 25 pounds, cholesterol is down, now maintaining -- and loving it!

Sally Squires: Congratulations, Bowie! That's quite impressive. And you underscore something very important: you've found a plan that works well for you. The goal of Lean Plate is to give folks the nutrition information and tools to make the best choices for themselves.

Washington, D.C.: Light and Tasty is a great magazine too. The recipes are submitted by readers, and there is no advertising.

As a result, the recipes have fewer fancy ingredients and are simpler to prepare than Cooking Light.

It is a great little magazine published by Reiman Publications.

Sally Squires: Now that's a new one to me. Thanks!

Washington, D.C.: Hi Sally,

I have a two questions: 1. how much cardiovascular exercise is needed a day to be perfectly fit?
2. I fear that I have too much fat in my diet. I eat avocados, olives, and cheese on a pretty regular basis and in pretty sizable quantities. I try to stay away from the processed stuff but wonder if the natural fats that I am consuming may be excessive. I am a 22-year-old female and am 5'6 and about 130 lbs, so I don't have a weight problem or anything. I am just concerned about longer-term health risks such as high cholesterol, heart problems, or weight gain in older age, etc.

Thank you in advance for your advice!

Sally Squires: Hey DC: Boy, perfectly fit! I'm not sure that any one can give you the exact answer to that one. But here's what most experts have said: to maintain a healthy weight, the latest recommendation from the National Academy of Sciences is to get 60 minutes daily of activity. That can be a range of stuff, from ballroom dancing to jogging.

For aerobic fitness, you will want to raise your heart rate to certain target zones, which are based on your age.

As for your weight and healthy fat: at your current bmi, which is by the way a healthy 31, you're clearly doing things right. How much fatty meat are your eating? How much fried foods? How much poultry with the skin? How many whole milk dairy products? The things that you've listed fit with a healthy approach, unless you're eating endless amounts of really high fat brie. But it doesn't sound like it!

Montgomery County, Md.: This isn't a question, but rather an observation. I have seen, several times now, a show on the Discovery Health Channel about 6 people who took a fitness challenge (maybe you and readers have seen it?), where they set goals for weight loss and lifestyle changes, worked with nutritionists and fitness experts, and competed to see who could make the most healthy changes (not just weight loss). It was really inspiring to see the work they put in and the successes they had. Several of them reached their goals by the end of the 4 months, and the others made a lot of progress toward their goals. A year later they looked even better than they did when they completed the 4 month challenge.

The program showed me that inside every heavy person is a thin and fit person. They did have the benefit of free professional help, but I've also seen a few people close to me do the same thing on their own. My brother-in-law, for example, lost 80 lbs by eating healthy and working out regularly and looks incredible. I encourage people to watch the show the next time they repeat it. It's changed the way I see weight loss and has inspired me to find the 'buff' person inside of me!

Sally Squires: Go for it Montgomery! We're right there with you! Let us know how you do!

NW Washington, D.C.: Hi Sally!
I hope I made it, I just got back from my lunchtime run.
I just wanted to share my newest food discovery -- tuna! I have been trying hard to get more protein in my diet and after a run in with some awful protein powder, my roomate asked if I liked tuna. I never had, because it was always in a tuna salad with mayo, with a don't like. But I went ahead and bought a can of the good stuff -- solid white albacore -- and it is wonderful, I eat it straight out of the can. It's a very low-cal, satisfying snack and it also gives me omega-3s, which I am excited about as I don't like salmon. Thanks!

Sally Squires: Yes indeed, you made it in time! And albacore tuna was one of the varieties of fish that was recommended at yesterday's press conference that has lower mercury levels. Only thing is if you are a woman of childbearing age, you might not want to eat it every day.

Boston, Mass.: Regarding low fat salad dressings with fresh herbs, I got some great ideas long ago from Michael Guerrard's cuisine minceur, he suggests using fresh home made chicken stock, lemon juice, splash of vinegar and fresh herbs of all sorts, the results are fantastic! Try experimenting with 1 cup stock, juice of 1/2 lemon, 2 tsps of vinegar and 3 to 4 tsps of minced herbs.

Happy Cooking!

Sally Squires: MMMM! Sounds really good. Thanks, Boston!

Somewhere out there: Those Atkins diet results from the ADA study seem pretty compelling -- the people lost twice the weight. Actually, I don't see why people NEED bread and cereals in their diet, when most of the nutrition is derived from enrichment and fiber. You could get fiber and vitamins from veggies, fruit, and supplements without all the calories and carbs. For very overweight people, wouldn't the health effects from the diet be less than the health effects of being as overweight? When the diet was over, one could gradually switch to a moderate, more varied diet to keep the weight off (which is what everyone who loses weight eventually has to do, anyway). I find that losing weight quickly is better -- if you only lose three pounds a month the "healthy" way, one slip, say a restaurant meal that was more caloric than it looked, could literally blow a whole month of diligence. One vacation or holiday could ruin two or three months of work. This is incredibly demoralizing. For people who were extremely overweight from childhood and for whatever reason aren't able to stop eating without demonstrating extreme willpower, we have to work with who we are.

Sally Squires: Thanks, Somewhere. We know that some folks over-reacted about carbohydrates and went way overboard. Too much of any one thing has never been recommended by the U.S. Dietary Guidelines or any other group that I know of.

Alexandria, Va.: Losing weight is simple: you expend more calories than you take in. Doesn't matter what method you use, Weight Watchers, Atkins, whatever. It's simple math.

Sally Squires: Well, said, Alexandria. Thanks!

Rockville, Md.: Sweet potato and black beans. This isn't my original recipe; I got it from Parade a few years ago. Peel and slice two large sweet potatos and put in microwave safe baking dish. Mix in a half cup sliced onion, one cup OJ, a tablespoon chili powder and a tablespoon honey. Microwave on high for about 20 minutes. Add a can of black beans, heat till warmed through and serve. (The orig recipe called for adding two tablespoons butter and a table spoon flour to thicken but I don't use them.)

Sally Squires: Yum, Rockville. Thanks for passing this along.

Dressing: I make a lowfat dressing with thyme that's also great as a marinade. Chop a small shallot into very small pieces (about 1 heaping T), add 1 T minced fresh thyme, 1/4 t dijon mustard, 1 T olive oil, about 1/2 lemon's worth of fresh juice, 3 T nonfat chicken broth, and salt/pepper to taste. I've also noticed that I use MUCH less dressing when tossing the salad ahead of time than when dressing it at the table.

Sally Squires: Thanks. Sounds really good, and great observation about dressing the salad ahead of time.

On Cooking Light: I was given a subscription and I love it, but the portion sizes are sometimes laughable. Come on, who makes 1-inch square brownies?

Sally Squires: Good point! And another good reminder to read the fine print carefully!

Washington, D.C.: I have an ongoing battle with sugar. But I have every reason to believe that I'm going to win eventually. It helps to not keep bags of candy or cookies around. For a while I was buying a dark chocolate bar and stretching it out over a week, i.e. about three squares a day; but I started eating more and more until I just stopped buying chocolate bars (for now).

What I do allow myself is dates with toasted nuts (walnuts or pecans or almonds) replacing the pit. I get nutrition and it really does satisfy my sweet tooth. Also, good quality crackers can be a very good substitute for sugary foods. Or A GOOD cookie, nibbled slowly.

Sally Squires: Dates are a wonderful treat. I also saw a recipe for dates rolled in chopped pistachio nuts which sounded really good. Thanks!

Bethesda, Md.: As a frequent buisness traveler, I understand how hard it is to practice healthy eating habits while on the road. Hotel cuisine is not very small portion/food pyramid friendly. I have found it is best to try and stay in places where you can make your own meals. In fact when I go to London in January, I will be renting an apt for a week, so that I will not be a slave to hotel fare

Sally Squires: Great idea, Bethesda! I've also done surprisingly well on the road by having a small refrigerator in my room. And if you also have a microwave, you're really golden!

Bowie, Md.: Sally, what did you think of the AHA statement on the Atkins diet (regarding the Duke University study)? Seems important validation for those of us who have adopted low-carb as a lifestyle.

Sally Squires: I saw Dr. Robert Bonow, presdient of AHA quoted this morning on TV. What he said was that he thought the results are of interest but they needed verification and more study. Did you see something more than that?

Washington, D.C.: This is more a nutrition ques. than specifically Lean Plate, but I was wondering how bad caffeine really is for you?

I drink about one cup of coffee a day and a cup of tea. It's not a lot, but I'm certainly addicted. Is it worth eliminating, and how do I go about doing that without the headaches and lack of energy?

Thanks for the chat!

Sally Squires: There's no evidence that I've seen to suggest that what you're doing is bad for you. Yes, a cup of coffee has some caffeine, but you're not drinking much. You might want to also check out the World of Caffeine: The Science and Culture of the World's Most Popular Drug. And know that tea has some important antioxidants.

Washington, D.C.: Sally --

Thanks for your article on the benefits of omega 3s, which are also great for the skin! You indicated that there can be health concerns related to taking omega 3 supplements -- is the same true for taking flax seed oil supplements, the vegetarian alternative?

Thanks!

Sally Squires: Hey DC: Yesterday at the AHA meeting, William Harris, a member of the panel that drafted the new guidelines said that he thought most fish oil supplements were okay. As for flaxseed, don't know of any specific ill effects but moderation is always a good idea.

21 Not 31: Hi Sally --
I think you meant the young woman who wants to be perfectly fit has a BMI of 21, not 31. 21 is fantastic, 31 is not.

Sally Squires: Oops. My fingers got away from me. Yes, if it came out 31, I stand corrected. I definitely meant BMI 21. And as you point out, a BMI of 31 is obese. Sorry. Now you see what they call this "live on-line!"

Washington, D.C.: Actually its the recent Cooking Light Mag that I bought for the first time as well (couldn't resist that pecan pie on the front cover) and noticed the great section on grains and the quick meals section "Dinner Tonight" and lots of other holiday ideas (cranberry tarte!). I hope they are all that good.

Sally Squires: Another vote for Cooking Light! Thanks!

Washington, D.C.: Wasn't this recent Atkins diet study partially funded by the Atkins people?
How unbiased can they be?

Sally Squires: Yes, it was funded by the Atkins folks.

Isla Del Sol, Fla.: I understand the American Heart Association recently awarded you their "Lifetime Achievement Award". Would you please please comment on that.

Sally Squires: Aw, shucks. You're very kind. Yes, I'm very honored. The other winner was Rhonda Rowland from CNN. And the award was for long-term reporting on heart disease. Thanks. You must read the press releases!

Sally Squires: We are way out of time folks! Thanks for another lively and chat. The winners this week are Bowie, Bethesda and Light and Tasty. Please e-mail me your snail mail address at squiress@washpost.com and put winner in the subject line.

Stay tuned for the Holiday Challenge in next week's Health section. Until then, don't diet, eat smart! Cheers!

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