Sally Squires

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The Lean Plate Club
With Sally Squires
Washington Post Staff Writer
Tuesday, Feb. 12, 2002; 1 p.m. EST

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

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

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

Want to get the upcoming Lean Plate Club E-newsletter? Send your E-mail address with "LPC" in the subject line to squiress@washpost.com to be added to the list.

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 to the Lean Plate Club and week six of the Everyday Challenge. The to-do list is growing longer. Is it still achievable? Were you surprised to find healthy fat (in small amounts of course) a new goal? How do you plan to chew the fat this week?

We've got a number of questions and comments waiting, including a few from those who want to know where to get more information on the Everyday Challenge, which began Jan. 8. By the way, for the uninitiated, it's not too late to join the challenge, which is designed to help foster healthy habits and hold the line on weight gain. (Check out this site
http://www.washingtonpost.com/wp-dyn/health/columns/leanplateclub/) Each week, we've added one eating and one exercise goal. (If you're just starting, be sure to begin with one goal each and add another exercise and food goal from the list each week.) The point is to make changes gradually that will become part of a healthy lifestyle.

E-mail me if you're interested in receiving our upcoming electronic newsletter (squiress@washpost.com). All participants in today's chat are also eligible to receive a free LPC potholder. (Again, e-mail me at the above address.) And the book give-aways this week are--drum roll please--"Turn Off the Hunger Switch," by Paul Rivas, M.D. and "Swim, Bike, Run," by Wes Hobson, Clark Campbell and Mike Vickers. Regale us with an inspiring story, an unusual tip, a new recipe or an unusual way of achieving a healthy new lifestyle. One winner for each. (As always, please note that by making this offer we are in no way endorsing any book or diet/exercise regimens.)

On to the chat (and Health Editor Craig Stoltz is going to join in today too.)

Frederick, Md.: Hi Sally. I've been doing great with each challenge (lost 7 pounds so far). It helps that the new thing to do starts on a Tuesday. By doing all of the challenges Tuesday-Friday, it's easier to do them during the weekend and Monday that follows (although it was hard to limit the trips to the chip and dip on Super Bowl Sunday!).

I have a question about the usefulness of pedometers. I have one that can provide all sorts of readouts. Which numbers are important? I've heard that we should take at least 6,000 steps each day to maintain weight, and at least 12,000 steps daily to lose weight. Any suggestions?

Sally Squires: Seven pounds. Impressive. And isn't it interesting how after all the efforts for holding the line on weight gain before the holidays, these other things--like the Super Bowl--sneak up on us. As for the pedometer. George Blackburn of Harvard recommends clocking at least 10,000 steps a day. The more you move, the more you'll burn. Those 10,000 steps are roughly equivalent to 5 miles. I wear a pedometer and aim for those 10,000 steps a day, although yesterday only made about half that. When that happens, I don't re-set the pedometer and aim for 20,000 (which averages the 10,000 for two days.)

Sally Squires: Anyone else out there wear a pedometer and like it? Anyone who tried one and didn't find it helpful?

IndyGirl: Sally

I've recently found the Lean Plate Club chat, and enjoy it very much. I'm submitting this early, since I can't join the chat, but enjoy reading it later. One device that makes it easier to eat healthy that I haven't seen mentioned is the pressure cooker. For example, last night I cooked a quick Chicken lentil dish, and made enough for three dinners for my husband and I. Saute an onion, add water, chicken, lentils, coarsely chunked carrots, spices, pressure cook, then add frozen spinach. Serve over brown rice. I'd recommend any pressure cooking book by Lorna Sass for beginners. Some of her cookbooks are vegetarian, others have meat dishes.

Sally Squires: You make me nostalgic for my mother's pressure cookers, which I can still hear on the top of her stove. These are a great way to cook (and the new devices seem to be much safer. The original ones sometimes--rarely--exploded.) I believe that our food section has written on this. Thanks for the recipe. Sounds really good.

Arlington, Va.: Hi Sally -

I recently heard about this herbal sweetener called Stevia and I was wondering if you knew anything about it. I looked around the Web a bit to find out more, and there was some talk about how the artificial sweetener companies (that make aspartame) have suppressed information about this herb, because it tastes good, is 0 calories, and is all natural. Just wondering if you know anything aobut it's healthfulness, or any other info about it?

Sally Squires: Stevia is controversial. It's sold in this country as a dietary supplement. It's been widely used in Japan--for 30 years, according to David Schardt's excellent article in Nutrition Action Newsletter (April, 2000) with few ill effects. But there is evidence that stevia may decrease male fertility (especially in rats). And as Schardt points out it's unclear whether stevia is converted to a cancer causing compund. Very large amounts of stevia may also interere with absorption of carbs and disrupt conversion of food into energy within the cells, Schardt notes.

Bottom line: he concludes that if you use it sparingly (once or twice a day in a cup of tea) it's probably safe.

Fruity Goodness: Does fruit leather count as a serving of fruit?

Sally Squires: Okay. You're going to have to help me out here. Is fruit leather like those fruit roll-ups? Best way to know is to look at the ingredients on the label. The higher the source of fruit on the list of ingredients, the more the product contains. It could possibly be high enough to count as a fruit depending on how it's made.

Washington, D.C.: Hi, Sally. I have two words for you: pita pizzas! Just take a standard small pita, add some sauce, low-fat mozzarella cheese and pile on all the veggies you want. They only take about two minutes to make, and another 5-7 minutes in the toaster oven (bake until the cheese is melted). Great for a quick dinner with a side salad. I've found this to be an easy way to get my five servings of vegetables a day, plus pitas are low in fat and cholesterol.

Sally Squires: Two words back: Great idea. Thanks. (OK, that was three).

Alexandria, Va.: Sally,

I love the LPC challenge!

I want share my strategy for bringing lunch to work: I have the coolest collection of lunch boxes. One in particular is my favorite. It's stainless steel, fairly big, and very sturdy. I also have a variety of Tupperware and other containers to accommodate whatever type of food I might be bringing. Since I usually throw a small ice-block (the type that you can refreeze) in with it, I don't have to compete for space in the work 'fridge. I include a cloth napkin and an inexpensive set of eating utensils. I can eat anywhere from my desk to the park on nice days. I get lots and lots of positive comments on my lunch box. But most of all, it inspires me to bring a healthy lunch to work.

Sally Squires: Thanks Alexandria. Glad that you like the challenge. We've been getting good feedback about it from a number of folks. As for your lunch idea, I particularly like the touch of of including a cloth napkin. Very elegant. And having spilled one too many lunches on myself while eating at my computer, it also is a good reminder of how important it is to simple get away and enjoy eating, even if just for a few minutes.

Saint Paul, Minn.: Is there a health benefit difference between hydrogenated (e.g. Skippy) brands of peanut butter and "natural" types (the kind that need to be refrigerated and are more liquidy at room temperature). I am wondering if the hydrogenation process does anything to change the "goodness" of the fat, similarly to the way hydrogenated margarines alter the vegetable fat.

Sally Squires: Here's what Alice Lichtenstein, PhD. of the US Department of Agriculture's Food and Nutrition Research Center at Tufts University (is that a mouthful or what?) says:

"It all depends on how much trans fat there is in the peanut butter and what would be used if not peanut butter. Peanut butter is better than butter to put on bread. Are there some peanut butters that are better than others,
probably. However, until we know the composition of the fat in the major brand peanut butters it is hard to say anything."

And I'll add that as for calculating how much trans fat is in foods, that's not easy either although there is a long delayed play to put trans fats on the label. Look for more info on that in next week's Health section.

For now, you can estimate trans fat by reading the nutrition label. Take total fat grams and subtract other fat listed on the label. Say a product has 8 grams, with 2 grams sat fat and 2 grams mono and 2 grams poly. That would add up to 6 grams. Subtract that from the total which will roughly equal the amount of trans fat in the product. Hope that helps.

Artificial sweeteners: I went off them a year ago and have actually LOST weight. Why the sugar aversion, folks? Just watch how much you eat, don't drink sodas at all (force water or unsweetened bubbly fruit flavored waters), and it really won't hurt you. Many times people eat twice as much diet whatever because is is "sugar free" than they would if it had sugar. Artificial sweeteners, also, truly can hurt you. I stopped because I was getting blinding headaches and exhaustion finally tied to apartame by my doc. The doc told me he regards all types are truly evil things because they are so prevalent (check out ingredients lists -- they are in stuff you'd never imagine) and are just bad for people in many ways and in ways we don't know yet.

Sally Squires: Thanks, sweetness.

Washington, D.C.: Question about eating healthy -- I hate PAM and those are fake fats. I do use olive oil when I cook, and olive oil in salads. As far as I can tell, that is the only full fat product I do use (except for canola oil occasionally) on a regular basis. I rarely eat cheese, and only drink skim milk. Occasionally I have a (mini) bagel with low fat cream cheese. Even more occasionally I have a piece of real cheese. I almost never eat red meat either. Should I be cutting the olive oil?

Sally Squires: Remember that you're probably getting some additional fat in other foods: crackers and bread are one source. Even so, unless you're concerned about trimming calories, doesn't seem like you need to cut out olive oil. You can also cut down on it a little but using a brush to spread it apply and spread it in the pan. But experts like Lichtenstein are using both because the evidence is still mixed. That way you reap the best of both worlds. In moderation, of course!

Washington, D.C.: I've learned a lot about my own eating habits through the Everyday Challenge and have lost about five pounds since the beginning. The biggest challenge for me was to find flavor in some of the things I eat "because they're good for me."

I asked my vegetarian friends for suggestions (I grew up on broccoli and corn and never tried eggplant or asparagus until college) and started experimenting with spices (cinnamon is coming out on top, as well as a vegetable blend from McCormick). I also use a fat-free, calorie-free, butter-flavored cooking spray from Mazola -- this keeps mushrooms from tasting too much like mushrooms. I also suggest keeping some fresh mozzarella or parmesan on hand. A little cheese goes a long way in the flavor department, and I like to think of it as a mini protein boost.

The best benefit of this plan so far has been my discovery that I actually REALLY like cooking. Thanks for making me think about it!

Sally Squires: Thanks for the flavor-full suggestion. . . .

St. Petersburg, Fla.: Dear Sally: Happy early Valentine.

Is there any validity to people with chronic pain getting relief from meditation, yoga and other types of similar programs?

Sally Squires: Absolutely, St. Pete. I'd also add progressive relaxation to that list as well as probably tai chi. Herbert Benson has written a number of good books on the Relaxation Response which also happens to be good for lowering blood pressure.

Washington, D.C. Early Riser: Love the chat. I have a breakfast dilemma. I work out at the gym every morning and I hear it is best to eat after the workout. Can you give me some suggestions for healthy breakfasts that I am able to eat at my office after I work out? I love cereal but having milk at the office is impractical. Getting sick of the instant oatmeal. Any suggestions?

Sally Squires: Thanks, DC.

Can you do yogurt at the office? Combined with fruit and even a little cereal that would be a great breakfast. Muffins (no not the huge, high fat kind, but a few that you make a home ahead of time--or buy after carefull scrutinizing the ingredients) would be another option with a little bit of cheese (Laughing cow is one low fat variety). Whole grain crackers or bread with peanut butter would be another good choice and a little fruit (apples, pears, oranges, etc.) Making your own trail mix from cereal, nuts and dried fruit would also be a good option.

Gaithersburg, Md.: Dear Sally
Thanks for the LPC. It is great I love it. The exercise has been wonderful for me and keep a food journal has really helped and the weight is coming off. Thank you

Sally Squires: Good going,Gaithersburg. Glad to hear that it's working.

Del Ray Grrl: My best strategy so far has been marathoning! I am not a runner, nor super fit. But I have been in the training program for the Washington, D.C. marathons since the first week in November.

I've only lost two pounds, but I've lost many inches. People are always saying that I'm looking really good, and my clothes are fitting much better, though a little loose.

When I signed up, I had no idea I could stick with it this long. I went from struggling to run a mile at the beginning, to running 18 miles this past Saturday.

It's not easy, and it takes a lot of committment. But I needed the structure and a long term goal in order do the exercise.

And on the food front. I haven't really changed my eating habits at all. Now my intake matches my exercise level.

Sally Squires: Fantastic Del Ray! Your experience underscores how many of us eat like Olympic athletes, but don't do the same level of activity. And it also points out how, it's not just the bathroom scaled that counts, but how you feel and look. Good luck with the marathon.

PAM isn't fake fat: Check the label. Most cooking sprays like that are canola oil. They are marketed as fat free because a typical serving is so small that there is no detectable amount of fat in it -- in label-ese, that translates to "0 fat."

Some sprays may be fat substitutes, but many are not. The best way to tell is to read the label and ingredients.

Sally Squires: Very good point. Thanks.

Rockville, Md.: Pedometer -- I just ordered one last week, partially due to you, and also a weight loss counselor who told me about them also.

The one I ordered also has a stopwatch/alarm on it. My plan is to set the alarm to go off every hour, at which time I will get up and make one or more laps around our offices.

I expect the alarm to be very helpful -- as otherwise I can easily spend 99 percent of my day sitting at my computer.

Sally Squires: Thanks, Rockville. Be sure to report back when you've used it for a week or two. . .

Valentine Treat: So I know you have long been a fan of snacking on frozen fruit, but I've discovered a new twist: chocolate syrup!

I put a tablespoon of non-fat chocolate syrup in a small cup and dip my frozen fruit in it. It feels so much more like a real indulgence and adds very few calories (particularly because, try as I might, very little syrup sticks to the fruit). And I find myself eating much more fruit this way.

I love the peaches, but strawberries and cherries are good too.

Sally Squires: Happy Valentines indeed. Thanks, VT

Bethesda, Md.: Hi Sally,

I have a question for you that I've been wondering about. I always eat veggies ( carrots, broccoli, asparagus,or spinach) with my dinner (fortunately for me, I've always liked them, even as a little kid). I've heard that cooking them removes most of the nutrients. Is this true if I cook them in a small amount of water till they're soft? Is it true that most of the vitamins are removed that way? Where do the vitamins go? Into the water? If I drank that small amount of water, would I then be getting the vitamins?

Sally Squires: The vitamins do go into the water.But vitamins are very heat sensitive, so they may be destroyed. Even so, you could drink that liquid if you want to, or save it, refrigerate it and add it to base for soup. And also remember that even if some of the vitamins and minerals are destroyed by heat, that's not all that counts in vegetables. There are hundreds of other phytonutrients. Scientists are just beginning to figure out what they do and how they interact with each other. But there's no question that something very special and healthy goes on in food.

Bethesda, Md.: Any recommendation for what to look for in a pedometer? I received an inexpensive one that doesn't seem to work -- keep getting the same reading after every workout. Hmmm. Would like to replace it but not sure what to look for.

Sally Squires: I happen to wear a Digiwalker. But there are lots of good varieties out there. Look for one that is small, easy to wear, pretty durable and has a safety catch because they can fall off, if you're not careful. You'd like one that can read while on your waist. If you e-mail me after the chat, I can give you some more info.

Washington, D.C.: Sally,

Thanks for finally filling a void with the Lean Plate Club discussions. Marty’s fitness talk is fine for the hard-core fitness buffs, but his basic mantra is "unless you totally commit to exercising hard five days a week, don’t bother." I don’t agree with that at all. Getting folks to move just a little every day is a manageable, realistic goal. It won’t get someone ready for an endurance athletic event, but every little bit of exercise makes people healthier and hopfully happier. Thanks for what you’re doing.

Sally Squires: You're very welcome, Washington. I think there's room for a variety of philosophies. We're not necessarily trying to build competitive athletes, but rather foster healthy living styles that can last for a long time. We're blessed with so many conveniences these days, and such a rich and varied food supply, that most of us are going to have to work hard at keeping those pounds off.

Virginia: Hi Sally! I just wanted to thank you for running the Lean Plate Club. I wrote in several weeks ago lamenting that I'd gained weight over the holidays, and you told me not to worry not too much about it and to focus on the future. Well, I did, and I've lost three pounds since mid-January through dietary changes alone. I plan to start incorporating a little bit of exercise into my routine next week. Thank you so much for the advice and the motivation and for providing this forum.

I've found that keeping a food diary is key, especially if you're trying to lose weight. I can't even begin to tell you how helpful it's been to keep one. I also discovered that I needed to let myself be hungry for a couple of days -- I very carefully measured out amounts of food and did not allow myself to eat any more, even if I was hungry. That seemed to "reset" my hunger mechanism, and now it takes much less food to fill me up than it did before, and I don't feel the need to measure anything. I'm now happily eating smaller, healthier lunches (today I had a Ziploc baggie full of carrots, two whole wheat pitas, and some hummus) and don't even feel the need to snack in the afternoon.

Sally Squires: Congratulations Virginia. Sounds like you're getting right back on track. And tracking calories with your food diary is one of the elements of long-term success that has been scientifically validated. Good luck with the exericise. It's important in itself for health--in addition to being good for maintaining weight or even losing a few pounds.

Keep up the good work!

Alexandria, Va.: Sally,
The Lean Plate Club has really improved my eating habits, especially by eating lots of fruits and vegetables and by writing down everything I eat.

Here's my best exercise strategy: I carpool with my husband in the evenings. When I get home, I change from work clothes into workout clothes. And when I'm tired or not feeling like working out, I ask my husband if I should work out. He is under firm orders to always encourage me, which makes a really big difference! That way I nearly always work out and I'm always glad I did.

My question: I'm doing well on the other parts of the plan, but having a harder time with the whole grains. I don't cook much and when I do it's regular grocery-store type food like pasta or burritos. Even my daily Nutrigrain bar doesn't meet the standard. Any suggestions?

Thanks!

Sally Squires: Yes. (And great going by the way!) Eat a bowl of whole grain cereal in the morning. That will get you started in the right direction. Have some beans at lunch or dinner--another rich fiber source. Check out the great flatbread crackers now available in a lot of whole grain varieties as well as some of the delicious whole grain breads at various bakeries around town, from Giant to Fireside. Think about whole grain salads: wild rice, quinoa (as someone on the chat pointed out last week.) Explore and have fun.

Alexandria, Va.: Sally -- love your column and chat. My question is about the health benefits of Smart Balance. Can you compare it to Benecol? Thanks!

Sally Squires: Thanks for mentioning Smart Balance. It's quite similar to the other products and is another great choice. And often less expensive. Here's some info from the product makers: It can be use cooking frying, recipes and table use. It offers four important benefits:

1) No hydrogenated oil and no trans fatty acids. Trans fats can raise LDL "bad" cholesterol and lower HDL "good" cholesterol, just the opposite of Smart Balance.

2) Optimum balance of the three principal fatty acids: polyunsaturates, monounsaturates and saturates. Brandeis University has patented the oil blend used in Smart Balance to enhance the good to bad cholesterol ratio when fat intake is balanced in the diet with total fat limited to 30% of calories and dietary cholesterol to under 300 mg per day. In addition, avoid trans fatty acids in foods. Regular exercise is important.

3) Favorable ratio of Omega-6 to Omega-3 fatty acids. Omega-3's are important to help protect against heart disease. We recommend both plant-type and cold water fish-source Omega-3's as included in the Smart Balance Food Plan.

Minneapolis, Minn.: Re: Flax
Sally, I have been on flax for about a year now. I got started from reading Dr. Christine Northrup's monthly newsletters. Dr. Northrup says it helps your body achieve hormonal balance, is a good antioxidant, helps your cholesterol and is a good source of omega-3 fats. It is also has a low glycemic index, and high fiber count, and is very filling which makes it good for weight loss. She says to start with 1 tsp. of per day and slowly work up to 2-4 tablespoons at least three times a week and that you have to grind it to get the benefits. You really do have start with a small amount and work up slowly to avoid stomach upset. I grind mine in a coffee grinder I bought it for this use and stir it into my morning orange juice. I drink it mid morning and it keep me away from the snack machine before lunch. I use golden flax which has a nutty taste and tastes much better than the brown flax you find at most health food stores. Two good sources are South Dakota's Heintzman Farms (www.heintz-manfarms.com) or Pizzey's Milling in Canada (www.pizzeys.com). You can also order it from Phillips Products and Services at (800) 304-1740. I highly recommend it!

Sally Squires: Thanks Minneapolis. You can also buy flaxseed and flaxseed oil in the Washington region at various health food stores, including Yes, and Fresh Fields.

One word of caution, however, Artemis Simoupolis, past chair of the NIH Nutrition Coordinating Committee notes that high amounts of flaxseed may interfere with thyroid function. So don't overdo it. And if you have a thyroid condition, check with your doctor before using flaxseed.

Washington, D.C.: How many calories should I eat in a day. I heard the calculation was 10 times your weight. I weigh 120 so that gievs me 1,200 calories. I truely can't live on that. I do exercise for 1 hour (cardio and weights) 6 mornings a week. Can I eat more than 1,200 calories and still lose weight? What is a good measure?

Sally Squires: That 10 times your weight is to roughly calculate resting metabolic rate. That's just for starters. Add about 20-40 percent more if you are sedentary, 40-60% more if you're moderately active and 60-80 percent more if you are highly active, which it sounds like fits your description.

When in doubt: women can aim for about 1,600 to 2,000 calories. Men for 2,000 to about 2,500.

Alexandria, Va.: Sally--

Love the chat. It's helped make a few changes over the last weeks. Just got back from my gym, which has lunchtime yoga -- great for stretching. I've also been getting a cardio workout 20-60 minutes, depending on the day, and just started weights for three times a week. I've found over the years that a "rest" day is important for me, so that I don't burn out on exercise.

I've been bringing my lunch to work and I'm finding that "playing" with ingredients helps. I need flavor. For example, today's lunch: I used sundried tomato spread on a roasted portobello musroom sandwich with roasted onions and basil leaves from my kitchen window planter. Broccoli on the side, with canned fruit for dessert.

I don't know if I've lost any weight over the last couple of weeks -- for me a scale can be an obsession -- BUT I FEEL GREAT!

For the quick breakfast question: There is a low fat apple bran muffin mix by Kreutzat. Plus, I make tofu smoothies -- soft tofu with any type of frozen fruit, plus some type of fruit juice.

Sally Squires: Thanks, Alex. Note this is the second reference today to people finding nutrition-smart ways to flavor foods. . .

Fairfax, Va.: The Lean Plate Club is a new find for me and I love it! I have always been what I call a "morning hungry" person. I'm looking for some breakfast/morning snack ideas that will give me energy and help me last until lunch. I normally eat a bowl of cold cereal, toast and juice for breakfast (around 6:30 a.m.) and find that even with some type of mid-morning snack (oatmeal usually), I am ravenous by lunch! And somehow eating fruits seems to increase my appetite. I know that part of my increased hunger is the fact that I'm breastfeeding my 3 1/2 month old and that I should have an increased calorie intake because of that, but this is ridiculous. I'm not trying to lose weight since I quickly lost every pound I gained during my pregnancy; I'm merely trying to keep from gaining all that weight back! Thanks!

Sally Squires: A few thoughts. (And congratulations on that new baby!) Nuts could be an option for you ( in moderation). How about a combination of vegetables: carrots, cucumbers, celery, cherry tomatos with a few olives. If you're really hungry, try also dipping them in yogurt, guacamole (again go slow, here). A hot cup of soup or broth could be another good option as well as a salad either of greens or whole grains. And how about some cottage cheese with whole grain bread or crackers?

Alexandria, Va.: I tried using Benecol for a while, and it seemed to upset my stomach. Is this common?

Sally Squires: Have not heard of that side-effect. I've used both Benecol and Take Control with no ill effects. Any other LPCer's have this kind of stomach problem with these products?

Arlington, Va.: Here is what I have started to do to add some getting up from my desk "exercise" into my work day. When I put water for tea into the microwave, I go to the stairwell and run up the stairs as many flights as I can go without getting too winded. (and then come back down, of course). So far I have made it up four. That leaves seven above that. My goal is to eventually make it to the top. I generally have around three cups of tea a day.

This takes otherwise "dead" time and turns it into something somewhat constructive.

Sally Squires: Great ideas. Thanks Arlington.

Wheaton, Md.: Sally, please settle a bet. My husband and I are taking the LPC Everyday Challenge and are having a disagreement over the caloric effects of alcohol. I say that alcohol is empty calories that have the double whammy effect of slowing your metabolism, and being stored more easily than food because the alcohol sugars are easily converted to fat. He says, however, that alcohol calories "don't count" because they have no nutritive value, and therefore the body just makes them disappear. To bolster his claim, he points to the extreme example of alcoholics, who tend to be skinny. I countered his argument by pointing to all of the middle aged men with protruding beer bellies. Who's right? He said that if he's wrong, he will agree to give up his three-light-beer-a-night habit! Thanks.

Sally Squires: Oh boy. The good news: you're both a little off. So maybe you can split the bet.

You're right to say that alcohol is converted more easily to fat. But I don't think it actually slows metabolism. He's right about alcoholics often being skinny. But it's not for the reasons he thinks. They frequently don't eat a balanced diet and their drinking helps deplete important vitamins and minerals.

As for those beer bellies: that's because of too many calories from drinking and food and not enough activity.

Bottom line: alcohol in moderation is fine. But moderation is sometimes in the eye of the beholder. So let's invoke the Dietary Guidelines. They recommend no more than one drink per night for women and no more than two for men. And no saving these up for the weekend either. A drink is equal to one beer, one glass of wine or about one ounce of hard liquor.

Markham, Va.: Can you suggest an easy way to calculate caloric intake? Also hints for helping make sure you drink the 5-8 cups water a day.

Sally Squires: Yes. Go to the USDA website. www.usda.gov and look for the Healthy Eating Index. It will do the calculating for you and save up to 20 days of meals.

Keep a bottle of water on your desk. Drink a glass of water at each meal (that's three.) If you do that and drink a bottle of water in the morning and one in the afternoon, you've got at least 5. Exercise vigorously, and you'll gladly drink the other three!

Fairfax, Va.:
How much of cream and oil (not necessarily olive) should be taken in one day?

Sally Squires: There's no set amount Fairfax. It depends on your total diet. You want to aim for no more than 30% of calories as fat. That's about 60 grams or so on a 2,000 calorie a day intake. Read the label of cream and olive oil to know how many grams of fat per serving are in the products you use. And don't forget to take into account other fats in your diet.

Falls Church, Va.: Sally,
Here is my personal helper for dragging myself to the gym: I go at 5 p.m., when reruns of Magnun PI are on A&E! My gym has TVs by the treadmills, and no one usually minds when I ask to change the channel. I start watching Tom Selleck, and the 30 minutes jogging just flies by! I myself was amazed, because jogging has always been a chore. Now I actually look forward to going to exercise, if only to watch TV! Whatever works, that's my motto.

Sally Squires: Tom Selleck. Where's he been lately! Great idea. Others out there?

Arlington, Va.: As a way of encouraging each other to keep up with our work out routine, my husband and I joined a gym together, and have come up with a weekly schedule that allows us to do our work-outs together, too. It's a great way for us to work as a team on something that benefits us both. We help each other switch weights for each other, wink at each other when we're on the cardio machines, etc. And throughout the day, we send each other inspiring e-mails in anticipation of our "iron-pumping sessions!"

Sally Squires: Very impressive, Arlington. We will resist the urge to make any double entendres in this response.

Delray Grrl: Coffee is my downfall. And when I want good coffee, I go whole hog. That means, about two tablespoons natural sugar, and a couple ounces of half and half. That's in a "tall."

Otherwise, I really like lattes. Not skim -- whole lattes. Though I think my days of those are done, since I discovered I may have developed a lactose intolerence (boo hoooo no more cheese, no more pizza, no more ice cream! And I hate soy milk.)

Anyway, so how many calories are we talking here, for that devilish caffeinated delight?

Sally Squires: There is about 19 calories per tablespoon of half and half or about 39 calories per ounce. I worry that there may be more ounces in there than you think.

Washington, D.C.: Sally, I admit it: I fear the fat. I'm sure there are others like me, but i'm not sure how to get over the idea that incorporating some healthy fats is actually good for my diet. I cut way WAY back a few years ago in college and starting exercising, and lost about 25 extra pounds that I was carrying. But recently, I've gained about 15 over the past year and i'm not sure how to lose it again. I still exercise about 5 times a week and try very hard to watch what I eat. Am I watching too close? Maybe I'm watching the fat too close and overlooking total calories? Any advice? Thanks! Love the chats!

Sally Squires: Washington: Look at what you're eating. Keep a food diary for at least three days. Measure your food and your activity. See how your calories in balance those going out. Unless you know that accurately, you won't have a good idea about why those pounds are accumulating. Absolutely, go very slow on adding any extra fat.

Alexandria, Va.: I'm having trouble figuring out how many calories I should eat to maintain my weight. I'm a 270 pound male (in the process of losing weight successfully and using many of the techniques of the Lean Plate Club) who has a sedentary office job, but I walk some coming and going to the Metro and exercise every night religiously using an elliptical crosstrainer and treadmill (burning 900-1000 calories/night according the machines and converting the 500 calories they measure for a 150 lb. person). My best guess is that I would need to consume about 4,200 calories/day to maintain my weight (270 X 10 X 1.2 (for sedentary life) + 950 (for exercise) = 4,200). Is this about right? I'm really unsure about the 1.2 factor. Thanks for any help.

Sally Squires: Alexandria: I think you may be over-estimating how many calories you're burning on the elliptical trainer. It's hard to burn that many calories. Try eating 10 times your weight: 2,700 plus add about 20 to 40 percent more calories for activity. That would put you somewhere in the 3,000 range:A very ample amount of food. If you're trying to lose weight, stick closer to the 2,700 calories. And by all means check with your doctor or consider a visit to a registered dietitian.

Frederick, Md.: I have a couple of questions, one is about burgers and fries.

My first question is about soy and bean burgers and frozen french fries. My fallback dinner, when I'm in a hurry is to heat a soy burger (like Boca or Morningstar) and have some frozen french fries (made in the broiler) plus some fruit or raw veggies. What do soy burgers count as in the USDA pyramid? Vegetable or protien? Also, what about the frozen fries. From the package they don't seem too bad (18 fries have 4 grams of fat with 1 gram of saturated) and I don't add any additional fat when I broil them. I've just discovered the black bean burgers from Morningstar and I think they're great, I assume they count as a vegetable.

My second question is about walking marathons. I read an article about it and it sounded like something I'd like to try. I'm not a runner, never was, but I love to walk. Do you know of any training programs near Frederick County?
Thanks.

Sally Squires: Hey Frederick: we touched on this a little last week so check out the archive. But in brief, because I'm out of time, soy beans can count as both veggies or as protein (in other words, the meat group.)Potatos are vegetables. Sorry I didn't get this posted sooner for the marathon info. But I'll put it up and hope that someone will respond next week. Email me after the chat and I'll see what else I can find for you.

Sally Squires: Thanks everybody! Great comments, suggestions and inspiring stuff.

Winners of the books are the couple who e-mail and help each other out on exercise and the chatter who suggested the pressure cooker.

Until next week. Cheers!

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