Sally Squires

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The Lean Plate Club
With Sally Squires
Washington Post Staff Writer
Tuesday, April 2, 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.

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.

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. Based on the light traffic in downtown DC, it looks like a lot of folks are on vacation this week. That means it could be a snap to win the freebies listed below.

If you're counting weeks--this happens to be week four of the Everyday Challenge (for those new to the challenge this is the second phase. You can find out more about the complete challenge at washingtonpost.com). Just know that it's not about dieting or deprivation. We're changing habits here--going for what we can enjoy and add to our daily regimen to be healthier, rather than focussing on the don'ts.

I've had a number of inspiring e-mails from LPCers who report success at holding the line on weight gain, and yes, in some cases, losing some significant pounds. So this week, tell us more about your successes--or your struggles. I myself am a little sleep deprived and already feel that surge in appetite. Anybody else ever experience that?

The give-aways this week are
"The Right Bite: Outsmart 43 Scientifically Proven Fat Triggers and Beat the Dieter's Curse" by Stephanie Dalvit-McPhillips, PhD. and

"Move Your Body, Tone Your Mood: A Scientifically Proved Program to Help You East Anciety, Lift Depression Manage Stress and Enjoy Your Body" by Kate F. Hays, PhD. As usual, offering these books in no way provides endorsement of any book, diet program or approach.

If your question or comment wasn't posted last week, look at the end of this week's chat. I'll post leftovers there and will do the same each week. Also if you want to subscribe to the electronic newsletter --and yes, we are making progress--please e-mail me at squiress@washpost.com. Include LPC in the message line.

On to the comments, tips and questions:

Washington, D.C.: Does lack of sleep cause the dreaded "Freshman 10?" Should colleges inform incoming students that sleep is important for keeping one's weight from increasing?

Sally Squires: Great question, DC. I suspect there's no one cause of the freshman 10, but that it's a combination of eating too much, ordering too much late night pizza and not working out as much. Could sleep also play a role? It's certainly possible, but we'll have to wait for the scientists to sort it out. In the meantime, it couldn't hurt to get enough ZZZ's, which most college students don't.

Washington, D.C.: Sally, In response to the article in today's health section about lack of sleep causing hunger, I have the opposite problem. On days on which I got little sleep the night before I am not hungry at all. I have another quirk: yesterday I went on a long run in the afternoon and then could not fall asleep last night. I felt very energized, still, from my run, even though it was 8 hours earlier! Is this common?

Sally Squires: I've talked to sleep experts about this very thing and it's quite variable. It used to be thought that you should not exercise within four hours of going to bed, because of the stimulating effect of workouts. But that's has changed in recent years.What experts said is to try your workouts at various times of day and see what works best for you. Part of this may also depend on your level of sleep deprivation. There's also some evidence that exercise raises core body temperature. As it drops, it enables you to get into a deeper sleep. Of course, that doesn't always work for everyone. By the way, a warm bath can do the same thing.

Alexandria, Va.: Your article today talks about lack of sleep making us hungry, and I've felt that first hand myself when I get less sleep than usual. Is there any information about whether we actually use more calories, or is it a coping mechanism without physiological basis (the way we eat to cope with stress)
Thanks.

Sally Squires: This is still really recent scientific research so it's hard to draw hard and fast conclusions. Remember science is an evolving process. But...based on the studies that have been done, it appears that this is a physiological change. I don't think there's evidence to suggest that people actually need the extra calories that they crave when they are sleepy. In fact, in one of the studies, the researchers made sure that folks had enough to eat, and they still wanted more.

Re: Sleeping: Sally,

Last month I stopped going to the gym at 5:30 a.m. to I could sleep an extra hour and half and started working out in the evenings instead. Although my BMI was healthy, I was hungry and cold ALL the time. Now that I sleep 7.5 to 8 hours/night my appetite is well under control and my boyfriend no longer calls me the coldest girl on Earth! Even though I end up working out one less day week now, I've actually dropped a couple of pounds as a result of more sleep.

Sally Squires: Very interesting. Thanks.

Washington, D.C.: Sally,

Have started working out to lose weight. I go 3-4 times/week and have dropped about 15 pounds. Yay! I've also started drinking water during the day because I know it's supposed to be good for you. But I find myself drinking A LOT. Is there such a thing as too much? I down at least a gallon during work.

Thanks.

Sally Squires: Unless you happened to have a medical problem--say kidney disease--there doesn't appear to be such a thing as too much water for the average healthy person.

Washington, D.C.: The Feb. 15 Health section included a story with the headline "Study Links 8 Hours' Sleep to Shorter Life Span" and said that 7 hours was better. I can't sleep 8 hours at one time. Isn't this an individual matter?

Sally Squires: Ah, you are a careful reader. We didn't have space in the Lean Plate column this week to dive into this issue. But here's what Professor Eve Van Cauter said. The study from Feb. was an epidemiological study. That's good, but it's not always as scientifically rigorous. The researchers examined a group of people, who self reported their sleep habits. Then they checked with them about six years later and compared hours slept with death rates and yes, they did find that those who slept 7 hours of less had a lower mortality. But here's the flaw: no one asked why those folks slept less. Or why the group that spent more time in bed did that either. It could be that some of these folks were already ill and didn't know it or were not diagnosed.

Short answer: yes there's wide individual variability. But the latest findings--reported today--suggest that sleep does play a role in appetite.

Arlington, Va.: Does taking a nap during the day to get an extra hour's sleep help? I get about 7.5 hours of sleep.

Sally Squires: It appears that more you bank in sleep time, the better. So yes, naps can help.

Washington, D.C.: I thought it was fascinating that lack of sleep can upset insulin levels. I've been toying with the idea of trying a low-glycemic diet for a while to see if it evens out my energy levels (they fluctuate very dramatically during the day) and helps me drop a few pounds. Do you have any tips for doing that? Also, when do you think people should have their insulin levels checked (warning signs)?

Sally Squires: Glad you enjoyed the story, DC. Before you do anything along these lines, I'd check with your doctor. And you should also know that the US government and the American Diabetes Association also recommended last week that everyone 45 and older, with a BMI of 25 and above, undergo testing for diabetes by using either a fasting blood glucose test or a glucose tolerance test. I'd start there, talk with your doctor and then follow a reasonable, healthy eating plan, plus get regular, daily activity.

Silver Spring, Md.: Sally,

Is there a difference in the types of sweetners? Is it better to use honey or molasses than regular table sugar? What about cane? Or isn't sugar, sugar and it all has the same result?

Thanks!

Sally Squires: Yes, there are slight differences. Blackstrap molasses, for example, has a little iron. Sugar doesn't. Mostly, however, sugar is sugar is sugar. They're calorie dense foods that can certainly be eaten, but sparingly. Better to get that sweet flavor from fruit.

Texas: I agree -- there's definitely a correlation between how much sleep I'm getting and how much I weigh. In college, like most students, I regularly pulled all-nighters. Then I'd go home for the month-long Christmas/Winter vacation and sleep in just about every day. That, on top of having time to exercise regularly, plus less access to fried foods, cookies, pizza, lattes and junk food, meant I'd typically lose about 5 pounds in that span of time. Now I'm older, out of school and have a slower metabolism, so perhaps I should just try to sleep more.

Sally Squires: Thanks Texas. We should probably all try to sleep more. A survey released today by the National Sleep Foundation shows that 47 million Americans--count 'em--are putting themselves at health risks because they don't get enough sleep.

Annapolis, Md.: I want to try to eat more of a variety of beans and brown/wild rice but am lacking when it comes to recipes. I don't know how to fix bean dishes that will taste good so my family will eat them. Any suggestions out there on where I can look?

Sally Squires: Hey Annapolis: I have grown in recent years to love beans. While my family doesn't always share my delight in this food, two foods that they will always down very willingly are humus (and baba ghanoush) as well as a quick, black bean dip. I first saw this recipe in Cooking Light magazine a number of years ago and have adapted it a little Here goes (from memory): take a can of black beans (I really like goya). Drain. Put in a blender. Add about 2 tablespoons orange juice, two tablespoons balsamic vinegar, a couple of cloves of garlic and if you like it spicy some jalapeno peppers or red pepper flakes. Top with ground black pepper. Blend and serve. It's delicious and a snap.

I also tossed some leftover wild rice from Easter dinner into my lunch salad yesterday. It was great. And then used the rest in a tortilla (an omelet made with wild rice,garlic, onions.)

Other thoughts out there.

Washington, D.C.: The only way I can go to the gym is in the morning, thus getting less sleep. Which is better, gym time or sleep?

Sally Squires: That's a hard one, DC. Is there any way you can take a week, and alternate your sleep/gym times and see how you feel? Maybe you are catching up enough on weekends or are simply getting enough sleep during the week. You'll have to be the judge.

Too much water: Sally,

Actually it is possible to drink too much water. My office mate was suspected to be diabetic because of her constant thirst. Turns out she was "addicted" to water and caused an electrolyte imbalance by drinking too much water. However, she was drinking about 5 gals per day

Sally Squires: Yes, and that's why I tried to put in that caveat about most healthy people. Let's face it: there aren't too many folks who down 5 gallons every day, especially sitting at an office job.

Herndon, Va.: I completely agree with the correlation between lack of sleep and hunger. I go to the gym -- 5:30 every morning and then go to a full time job. By the time Fri. rolls around, I am so tired after work I go home and park myself on the couch and find myself consumed with thoughts of high fat foods. (pizza, chocolate, etc.) I have realized that unless I take a quick nap, I usually give in to these cravings and probably wipe out a weeks worth of workouts. I limit my nap to no more than 30 minutes (or else I would be out for the night) and find that I feel MUCH better afterwards and have the strength and willpower to resist all those fatty foods that were jumping around in my head pre-nap!

Sally Squires: Thanks Herndon for the very apt illustration of what science is proving.

Ann Arbor, Mich.: As an epidemiologist, I would like to warn people that it's unlikely that adequate sleep is completely responsible for weight, insulin, etc (like most things). Build in other health-enhancing behavior -- try to lower stress levels, exercise, eat better, all the things most people here are trying to incorporate. Sleep is just one aspect, and the relationship between sleep and weight is undoubtably mulitfactorial. Just a reminder that there is no quick fix.

Sally Squires: Thanks Ann Arbor. That's precisely what the Lean Plate Club is all about, slowly adding healthy behaviors to our daily lives. It's always a good reminder.

Washington, D.C.: Hi Sally,

How healthy is buffalo meat compared to red meat? I really enjoy an occasional buffalo burger. I'm under the impression that it's much healthier than red meat and I think it tastes better. The same for ostrich meat.

Sally Squires: Buffalo meat is leaner than beef. Three ounces of roasted buffalo meat has 111 calories and just 1.5 grams of fat, according to the USDA. And only 0.5 grams is saturated. Couldn't find ostrich calorie counts, but 3 ounces of beef contains about 221 calories and about 13.5 grams of fat, 5 of them saturated. Big difference, don't you think?

New York: Re: sueccess strategies. The one time I was able to lose a lot of weight (30 pounds) and keep it off for a while is when my roommates and I all did the same program together and were each other's support group. I think that kind of support (and lack of temptation) helps with individual success. This weekend my mom proposed a similar plan that my family has just started -- we're scattered in different places but we all want to focus on our diet for different reasons (weight loss, blood pressure, cholesterol) so we're going to have a weekly e-mail check in by me, my parents and siblings to submit our "vitals" to each other and share our successes. I think this will provide both accountability (having to admit I had a "bad week" to my family) and will play upon my family's natural competitiveness. I'm looking forward to it, since I'm still carrying some post-grad school pounds I need to shed.

Sally Squires: Great idea, New York. Let us know how you all do. Good luck with your efforts.

Diabetes Signs: If one is thirsty ALL The Time it could be a symptom of diabetes. Drinking alot is not in and of itself harmful but if it is to slake a constant thirst, a blood sugar check may be in order.

Sally Squires: Absolutely. If you want to see more symptoms of diabetes--which by the way, usually goes undiagnosed for about 7 years--go to www.niddk.nih.gov or to www.diabetes.org for the American Diabetes Association.

Arlington, Va.: I'm thinking of ordering groceries from Peapod, because it seems that will allow me to choose healthy things and not be tempted by unhealthy things (also, I work so much it's a real chore to get to the grocery store every week). Have you used this service? I'd like to know if it's worth it. Thank you.

Sally Squires: The Food Section did a very good story on Peapod within the last year or two. Perhaps our producer can help find the link. I have used this service once and liked it very much. I just happen to really enjoy shopping.

Morning Exerciser: I'm a 5 a.m. exerciser too (or else the excuses just pile up all day). I evaluated my evenings, and found that if, right after dinner, I started getting ready for bed: Packed my gym bag, washed my face, set out clothes for the next day -- then I actually went to bed when I wanted to (about 10) instead of parking it on the couch or the phone, and spending 20 minutes running around getting ready for bed, which then made me a little anxious and I'm sure put off sleep for even longer. Usually, by 9 p.m. now, I'm all set and just have to do the brushing and flossing. Oh, and I took my TV and phone out of the bedroom. It's a lot easier to get my 7 1/2 hours (which is perfect for me).

Sally Squires: Well said, morning exerciser. If you really take a look at how we whittle away time, it's quite interesting how you can capture some missing moments.

Arlington, Va.: I don't know if my question went through or not, but I've made some great changes since I graduated college last May. I'm 30 pounds lighter to prove it! Going to the gym, getting a full night's sleep, not partying so much, and eating my whole grains, fruits, veggies, and protein. Oh, and I've stopped eating truckloads of Ben & Jerry's and have discovered the wonders of moderation. Now I satisfy my sweet tooth with a 3 Musketeers bar or Marshmallow Peeps. If I eat slowly, I enjoy it much more than wolfing it down. And by reading the LPC chat every week, I feel like there are other ppl. out there "in recovery" from an unhealthy lifestyle. LPC is great!

Here's my question. Every morning around 11 a.m. I have a cup of coffee and it seems to ward off my appetite until noon. I don't think I'm addicted, because I'm fine when I go without on the weekends. Am I starting a bad habit?

Sally Squires: Good for you Arlington. That's quite an impressive loss of weight. And it sounds like you changed your habits, rather than just tried to drop some pounds. As for the coffee, everything in moderation, which is exactly what you're doing.

Rockville, Md.: Wow - what timing! Check out washingtonpost.com for a just posted article on the IRS now allowing for deductions for the cost of weight control programs. Retro back to 1998, but must be 7.5% above AGI, and weight control must be for medical reasons!

Great news.

washingtonpost.com: And here it is: "IRS: Weight Programs Tax Deductible," (Post, April 2)

Sally Squires: Thanks Rockville. And thanks to Liz--our great producer for the link. The American Obesity Association has been pushing for this for a long time.

Re: Peapod: I thought Peapod went bankrupt recently. Are they still delivering groceries in the D.C. area?

Sally Squires: I've noticed their trucks delivering in my neighborhood. There was another service, whose names escapes me, that did go under, but I believe that Peapod is still operating. It's linked with Giant foods.

Washington, D.C.: Sally, I'm totally on board with the 8 hours of sleep idea -- and I set aside the right amount of time. My problem is I'm just a poor sleeper. Always have been -- I always wake up at least once during the night, and often more. I do all the right things -- regular bedtimes, no caffeine after noon, etc. But I can't seem to get enough rest. Stress is an issue for me and causes worse insomnia. Do you have any suggestions? I feel like I never have quite as much energy as I should (I'm only 30).

Sally Squires: If you've had this persistent problem and you're doing all the right things, it would probably be worth it to check with your doctor. There are a several sleep labs in the area that might also be worth a look, if your doctor approves. You might also try the hot bath before bedtime. There are also tips on what do to when you wake at night to help you get back to sleep. Look for a book by sleep research Joyce Walsleben, available at Amazon and other book stores. You might find that helpful too.

Beans: I love beans! Can't get enough of them. I just had a half a cup of chickpeas on my lunchtime salad. I love kidney beans -- most often I will saute garlic, onion, and red bell peppers, add a can of tomatoes and some spices (cajun, or other) and after letting that simmer for a while adding a can of kidney beans (drained) and serving the whole mess over rice. Sometimes I add sausage and make it like jambalaya.
I have a great recipe for pasta with white beans. Again, start with garlic, onion, add tomatoes, two cans of great northern beans, then add about 1.5 cups broth, bring to a boil, add about 6 oz of pasta, and presto -- the pasta absorbs the broth and cooks in its own sauce.
You can make a great salad with a can of drained black beans, a can of corn (drained), about a cup of cooked rice, some chopped red and green bell pepper, and a dressing of lime juice, fresh cilantro, and maybe a little oil and vinegar. Makes me hungry for summer.

Sally Squires: Thanks! And did you notice our item today about irradiated beans which scientists have found don't provide, ahem, flatulence?

My Panacea: Hello:
I just wanted to share my cure-all for hunger and sweet cravings: hot chocolate. I'm not sure how healthy this is, but it really helps me out after dinner or mid-afternoon.

Sally Squires: Thanks!

Washington, D.C.: Sally, One of the ways I have been able to start loosing weight is by keeping a "treat bag" at work. In the bag I keep fresh fruit, pretzels, crystal light, etc. Instead of heading to the vending machines when I need a snack I grab something healthy.

Sally Squires: Great idea, DC. Thanks

Dupont Circle, Washington, D.C.: A few years ago, I was told that I was slightly anemic, but was just advised to take iron pills. I've kept up with my daily multi-vitaman (Centrum), but ever since I recently cut red meat out of my diet in efforts to slim down a bit, I am feeling pretty run down and finding it hard to focus. What's wrong?

Sally Squires: I don't want to operate without a medical license here, so do check with your doctor. But also evaluate your sleep habits, stress levels, activity, and if you're a woman of childbearing age, menstrual cycle. Depression can also cause those feelings of lack of energy. Pursue this with a medical professional.

Centreville, Va.: Hi, Sally! This has nothing to do with today's topic, but I figured I'd share anyway. I get pizza cravings a lot, and finally found something that actually satisfies the craving without calling Dominoes. Layer sliced zucchini and tomato in a lightly oiled baking pan, and sprinkle with garlic powder, basil, salt and pepper. Then shred together some mozzarella and parmesan, combine the cheese with plain breadcrumbs, and sprinkle over the veggies. Bake at 350 for 20 to 30 minutes. I eat this with a toasted whole wheat pita, and it is a fabulous meal.

Sally Squires: Thanks Centreville. Sounds really good.

Takoma Park, Md.: I have a few tips (not related to this week's article, though):
1. For a juicier turkey breast -- use a meat marinade injector (available at a kitchen gadget store). Inject the raw turkey breast in several places with chicken stock. Use enough stock so that the you see the breast expanding. Do not baste. Do not overcook. The turkey will be moist.
2. For a moist whole turkey -- you can use the injector, but it is not necessary. What I do is start the turkey cooking breast side DOWN. That way, the dark meat bastes the white meat. Roast breast side down for 2/3 to 3/4 of the total cooking time. Turn the turkey breast side up to crisp the skin for the remaining time. To turn the turkey over, you can buy turkey "lifters" from a kitchen gadget store.
3. Strained yogurt -- It is a cream cheese or sour cream substitute. I use strained plain nonfat yogurt as a spread for bagels, matzoh, or toast. Also good to mix with dry soup mix for a chip or veggie dip. To strain the yogurt, use a very fine mesh strainer, or a regular strainer lined with a paper towel. Set the strainer over a bowl and dump the yogurt in. Cover, and place in fridge overnight to 24 hours, depending on how thick you want it. I drink the whey (what drains into the bowl) as it is a cheap nonfat source of protein, but you can also use it for stock. When the yogurt is drained, store in a covered container.

Sally Squires: Great ideas, Takoma. Thanks for sharing them.

Washington, D.C.: I am in menopause and oftentimes have insomnia, sometimes as little as 4-5 hours of sleep. After reading your article in today's paper, I realize that lack of sleep must be the reason I have gained an enormous amount of extra pounds. Is there anything you can suggest for the women who may be pre or post menapausal?

Sally Squires: Insominia and middle of the night wakening is a very common problem for perimenopausal and menopausal women. It has to do with changes in the estrogen production. Regular exercise can help. Well-balanced meals can help. But if this persists--and if you have gained a lot of weight--it's worth checking with your gynecologist or internist. Thyroid problems can also lead to weight gain and is very common in women. And of course, poor sleep can worsen all of the above. But be sure to see your doctor.

Washington, D.C.: Hello Sally,

I am a 31-year-old male. I weigh about 195 lbs. with a 38-inch waist. I have been working out regularly for the past three years but my weight and bodyfat composition has stayed pretty much the same. I would like to lose bodyfat and trim my waist about three to five inches. At my physical peak about six years ago I weighed about 150 lbs. and had a 32-inch waist. Bad habits and no exercise for two years resulted in about 30 to 40 lbs. of weight gain.

I currently do three days of 30 minutes of cardio (elliptical machine, swimming, walk/run at 60%-70% of maximum heart rate for my age) and two days of weight training per week. I think that I am OK in terms of exercise. I have a sneaking suspicion that maybe my diet is the culprit why I am not making any gains. Below is my typical diet. I try to minimize sugar, fat, junk food and desserts. I eat a lot of rice. Can you critique my diet and give suggestions on how to improve it? Thanks

Breakfast (Tuesday, Thursday, Saturday, Sunday -– non-workout days):
- Two 8-oz. glasses of orange juice
- Two cups steamed rice
- Two sausages or sardines or fried fish or one fried egg
- One large cup of Starbucks coffee with two teaspoons of half and half and two packets of sugar

Breakfast (Monday, Wednesday, Friday -- my workout days)
- Two or three cereal or granola bars
- One large cup of Starbucks cup of coffee
- Sometimes a banana

Lunch (Monday-Friday.)
- One or 2 glasses water
- 1 sandwich containing: 2-4 slices bologna, or other deli meat, dijon mustard and sandwich spread, lettuce, 1 slice cheese
- 1 can of soup – either Campbell’s big can or noodles that you add hot water
- 1 cup of water

Lunch (weekends)
- 1 or 2 glasses water
- 2 cups steamed rice
- A meat or meat/veggie combo to go with the rice. Typical dishes are pork chops (1 big chop); chicken or pork; grilled chicken (two pieces, skin included); stir fry; beef stew; grilled salmon.
- I usually eat about two servings of this rice/meat/veggie combination

Dinner (everyday)
- 1 or 2 glasses water
- 2 cups steamed rice
- a meat or fish dish with vegetables included. Typical dishes are pork chops (1 big chop); chicken or pork; grilled chicken (two pieces, skin included); stir fry; beef stew; grilled salmon.
- I usually eat two big servings of rice and the meat/fish dish
- sometimes we include a vegetable dish like steamed broccoli, vegetarian stir fry, or steamed asparagus

Snack (3 to 4 times per week)
- A breakfast bar or cereal bar or banana
- I drink two to three 8 oz. Glasses of red or white wine every day after work to relax
- mixed fruit in syrup from a jar, one small cup

Sally Squires: Whew, DC. This is quite a question. First, what's your height? That's key for getting a rough estimate of your BMI. Without that, I can't really tell whether you're at a healthy weight or overweight.

Second, I am a little worried that you're focussed on your waist size. Yes, abdominal fat is linked with an increased risk of heart disease and diabetes. But, having said that, are you trying to achieve that 32 inch waist for that reason or for appearance? Only you know the answer.

Finally, a quick look at your food record suggests some fairly high fat foods and some pretty big portions. Take a look at some of the earlier LPC columns on portion size, ro go to the www.usda.gov website for more info. And try to add some more fresh fruits and vegetables as you cut down on the higher fat foods, including meat. Don't forget to also add some more whole grains, which will give you added fiber and make you feel fuller as you start to adjust your diet. And let us know how you do.

Beans, and hot chocolate: If you eat beans enough, your body gets used to them, I believe. They're not the "magical fruit" for me. For most people, if you introduce them into your diet gradually and increasingly, no side effects. I'm not sure I'd want to eat irradiated food. Kinda weird.

Hot chocolate: I found that Swiss Miss makes hot chocolate that's no sugar added AND fortified with calcium - counts as a serving of milk! Only 50 calories. Now that's a deal.

Sally Squires: Yes, this is true for both beans and other high fiber foods. It takes about two weeks for the GI tract to adjust to the change in foods. But they'll still produce some additional effects, if you know what I mean.

On the Hill: I have a question about water -- does it matter WHEN you drink your 70 some odd ounces? I tend to drink the majority of mine during a 3-4 hour period in the afternoon but wondered if I should be spreading it out more. Are there benefits to that?

I love the chat -- thanks for doing it so well!

Sally Squires: Thanks for the kinds words!

It's probably ideal to spread it out during the day if you can, but the important thing is to do it. And certainly if during the really hot days of summer, you want to keep drinking consistently, particularly if you are outdoors.

Mislabed Pirate's Booty: Was it here we talked about the mislabeled pirate's booty? I just heard it's been recalled for mislabeling.

I wish we could trust all nutrition labels!

Sally Squires: It was indeed in the Health section where we reported this a few weeks ago. And we need to credit the Good Housekeeping Institute which did the initial testing and reporting.

Takoma Park, Md.: Some tips for more sleep -- Sometimes I get ready for bed during commercials. The average commercial break is 2-3 minutes. So -- here are my breaks (TV is in the living room downstairs):
1. In kitchen to load dishwasher (repeat if necessary)
2. In kitchen to wipe counters.
3. In kitchen to feed cats (repeat if necessary).
4. In kitchen to check back door.
5. Upstairs to clean litter box.
5. Upstairs to wash face.
6. Upstairs to floss (floss in front of TV if necessary).
7. Back upstairs to brush teeth.
8. Upstairs to change into Pajamas.

So, during 8 commercial breaks (not necessarily 8 in a row!) I can get ready for bed. Plus with all that going up and down stairs, I get more exercise.

Sally Squires: Thanks Takoma.

Gaithersburg, Md.: I'm pleased to say that I've lost 27 pounds since the first week in January. Though I'm following the Weight Watchers program, it closely parallels the LPC program. I'm even eating a bit more than I'm "supposed" to, but because I'm very physically active (45 mile bike ride last Saturday, for example) I tend to absorb the extra.

I have noticed that drowsy afternoons in the office make me hungrier. One possible solution, though not one you can do every day: I just came back from a 1 hour massage. I am very relaxed, and do not feel hungry at all, even though I've not eaten lunch yet. I think I'll wait to eat lunch until I get hungry, later this afternoon.

Sally Squires: Great idea, Gaithersburg. And it doesn't always have to be a massage (which is a really good stress reducer.) A walk can help. So can deep breathing and progressive relaxation.
And hey, congratulations on the 27 pounds.

Run Down?: For the person who cut out red meat and is now tired all the time, an online nutrient calculator like the USDA's Interactive Healthy Eating Index may be helpful in determining if you're getting enough iron. If not, it's time to start eating spinach. Check out your bread consumption, too. I don't eat much bread, but I've found that if I eat none then I'm sleepy all the time.

Sally Squires: Good reminder. This Healthy Eating Index is really helpful at calculating your intake and comparing it to the daily pyramid. It will also keep 20 days of food.

Dupont Circle, Washington, D.C.: Re: Peapod
I just received my Peapod delivery this morning. The produce was fresh and in lovely condition. Because you have to order over $50, which is a lot for a single person, I stocked up frozen veggies, veggie burgers, canned veggies, and rice. You do have to pre-plan a bit because it's easy to get carried away trying to reach that $50 limit. I'm careful about how many perishable items to get so I don't end up wasting my money when they go bad before I get to them.

Sally Squires: Thanks DuPont.

Re: Ideas on using beans: I highly recommend "Lean Luscious and Meatless" -- this cookbook is part of a series. The recipes are tasty, easy & quick -- and all have nutrition info. We've found lots of great bean & lentil dishes ... the Mexican lentil casserole is our favorite.

Sally Squires: Thanks. Other suggestions out there?

Hope this gets in: What's the truth on "thermogenic herbs" -- NOT including ephedra, which we all know now as natural speed. Are these really a help in weight loss/fat burning? I see these on the shelves every where from Giant to Fresh Fields, in the vitamin section.

Sally Squires: Nice idea, but doesn't happen.

Washington, D.C.: Hello. I really like your chats, they have helped me begin a healthier way of life.
That second book sounds really interesting, because it seems like whenever I would benefit the most from a workout (being that it lifts my mood and esteem) is exactly when I cant seem to motivate. If I'm feeling down, I jsut want to go home and sleep. I can't convince myself to go to the gym, and I just eat instead, and then I feel worse, and its a spiral... any thoughts?

Sally Squires: Yes, find an exercise partner, who will make sure that you get out and move. If you find it a stumbling block to go to the gym--and by the way, is the gym near your home or your office? Research suggests that it needs to be somewhere en route, or the odds are that you won't get there--find another activity that you really enjoy. And if your moods and eating behavior persist, you might want to keep a log. Track when and how they are occuring and consider talking to a mental health professional or to your physician to see if something else might be going on.

Washington, D.C.: Hi, Sally --

I have been doing Weight Watchers and have lost a lot of weight. I have also been working out. I tend to run for 30 minutes which comes out to about 2.5 to 3 miles at my current pace. I feel like I am not getting as much of a workout as I used to.

Should I start running longer (40 to 45 minutes) at the same pace or should I run the same amount of time and increase the pace to increase the effectiveness of my workout? I want to continue to lose weight at a healthy pace but also would like to get in shape. Thanks!

Sally Squires: It sounds like your physical conditioning is improving, the payoff for your hard work. So keep it up. Certainly you could boost your time, or pick up your pace a little. Say five minutes of more intense running. Also consider other activities, including weight training. I've been reading various books and it looks like aerobics continues to be a really good, but cross training helps use more muscle groups and be sure to stretch both before and after working out.

Just to Say: Hello:
I just wanted to let Sally know how much I enjoy these chats. I just started reading them recently, and they have often motivated me to get to the gym. You seem like such a genuinely nice person, keep it coming.

Sally Squires: I'm blushing. But greatly appreciate the praise. Believe me, I get a lot of great ideas from all the other LPCer's. Thanks.

Mislabeled Muffins: Sally-
I know you recommended we let you know if we see something we believe is mislabelled in the grocery store. My local Harris Teeter (Arlington) sell's Blueberry muffins in the bakery section and claims they only have 182 calories. I find this very hard to believe as I usually make my own muffins which are much smaller (about 1/2 the size) and in that case (made from the box) they are 200 calories. What can I do about this? I like the muffins but I think I'm being tricked.

Sally Squires: Sounds like we ought to take a look. I'll see what we can do. Thanks for the tip.

Washington, D.C.: Sally, love the chat. My question is regarding the eating five fruits and vegetable and everything else necessary nutrient-wise (I need two servings of protein in my case), versus portion control. Yesterday is a typical example of getting all required stuff into the food plan, but feeling like in order to do that, I ate a lot. Example:

Breakfast: Homemade banana muffin and half of a lowfat yogurt
Snack: baby carrots
Lunch: pita with nonfat black bean spread, turkey and some cheese, more baby carrots, dried mango
Snack: a luna bar, some of whatiw as nibbling as eating dinner
Dinner: veggie curry, chicken breast, potato bread, apple with some chocolate syrup.

I felt stuffed by the end of the day, and yet I ate very normal/small portions of everything. Help!

Sally Squires: Hey, DC. Thanks for your comments. You raise a good point. Some folks do feel full, but in a way, that's also the point, to feel satisfied. A quick look at your food record suggests you're on a pretty good track. I know you're full, but is your weight staying steady? If so, that's good.

Question: how big is that muffin in the morning? And you might think about adding more calicium, or at least a supplement to be sure you're getting enough calicium. How about trading that Luna bar from time to time for a salad or some nuts (a healthy fat.) The dried fruit is good, but you might also try some fresh fruit too.

Re: Buffalo meat, and Peapod: We use buffalo meat now exclusively instead of hamburger, and our 7-year-old cannot tell the difference (we never told him; he's a picky eater). My husband's cholesterol dropped 70 points in 3 months because of this and other dietary changes.
We used to use Peapod quite often and it did eliminate much impulse buying, but we stopped using it because of delivery problems (not on time, not bringing all of our order).

Sally Squires: Thanks on both counts.

Sally Squires: I promised last week that I'd post and answer any leftover comments and questions. Here they are:

For the chocolate lovers out there:

Dulles, Va.: Re: Chocolate every day -- I can really relate to this one! I have a cup of hot Ovaltine at night before I go to bed. It's become my ritual -- I get the calcium, and the l-tryptophan to help me go to sleep, plus I get my beloved chocolate. The ovaltine has more vitamins and less sugar than other chocolate powders on the market. I prefer the chocolate malt.


New healthy food find: I am soooooooo late, hope this gets in under the wire.
I've recently discovered chicken sausages. They are fairly low in fat and especially saturated fat. Many of them also contain veggies which helps with the 5 a day goal. They can be boiled ala a bratwurst for those flat-out meat cravings, thinly sliced and added to pasta sauces for a protein kick, used in casseroles, soups, etc. I like to throw one on the grill instead of a hot dog-- too many creepy ingredients in dogs. Many organic varieties are available at Fresh Fields, including some made with happy, free range chickens! Check them out!

(I second this one. They're really great and you can find lots of flavorful combinations including sausages with sun-dried tomatoes or apple.)


Washington, D.C.: Is instant oatmeal as healthy as the regular kind?

Based on a quick check of the USDA web site, they are the same in calories, fiber, etc.


Rockville, Md.: I recently read that the week before your menstrual cycle, you actually burn more calories, that's why you get hungrier! Is this true? And if so, how can we handle the inevitable temptation to go crazy? I find my cravings are out of control the week before! Thanks!

I have not seen any data to back up this theory of burning more calories. But there can be sharp hormonal swings which may affect appetite. You might try eating more calcium rich foods or taking a calcium supplement. There is good evidence to suggest that this can help reduce premenstrual symptoms.


Washington, D.C.: What is the best way to cook a salmon steak in the microwave? Also, any good ideas for healthy and easy ways to marinade the steak? Thanks

I love it with a little soy sauce, a little garlic and ginger, a little hoisin sauce and some fresh lime.

Sally Squires: Thanks everybody. We're out of time. The winners this week are Morning Exerciser (who now goes to bed by about 9 p.m.) and Takoma Park for the turkey tips. Contact me at squiress@washpost.com and I'll send your books.c

See you next week. Enjoy the Cherry Blossoms--and don't forget to get enough of those ZZZ's!

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