Sally Squires

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The Lean Plate Club
With Sally Squires
Washington Post Staff Writer
Tuesday, July 2, 2002; 1 p.m. EDT

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.

Submit your questions before or during the discussion.

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.

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! Are we the very few people not on vacation this week? Okay, so how are you going to stick with your new healthy habits when you do go on holiday? To help you choose great foods while you do travel, I've got two new copies of the American Diabetes Association's Guide to Healthy Restaurant Eating plus two great books that will help keep you moving. They are:

Walking Fast: Techniques and Workouts for High-Level Fitness and Performance by Therese Iknoian (Human Kinetics; $15.95) and a book with one of my favorite titles "Get Off Your Ass," by Marty Tuley, (LLumina; $12.95).


One of these volumes could be yours if you tantalize us with a great healthy recipe. Give us your key to fitting in exercise on road trips. Offer a great tasting, healthy fast food restaurant dish that we might try during our travels or tell us how you plan to keep moving even while you're stuck in airport lines or on a long car trip with the kids. As always, our offering of these books does not endorse any particular exercise regimen or diet.

Oh...one more tip before we start the chat today: Don't automatically weigh yourself the day you return from a vacation. As registered dietitian Joan Carter told me last week: think about waiting a week to get on the scale (but do go back to your healthy habits if you have strayed during your vacation. And if you haven't, well, even better.) As she put it: "There's nothing worse than knowing you have gained weight and then confirming it. Get back on your normal routine before weighing yourself."

Now on to the questions:

Bethesda, Md.: Hi Sally,

Great article today - very timely. You are so right about how difficult it is to eat right while on vacation with all the tempting foods around. I've found it really does help to get a good breakfast (sometimes some berries or peaches from one of the farm stands I pass on the trip down) and a glass of milk, then I have energy to go out & for a nice walk around town (I ALWAYS have to bring a pretty good size bottle of water with me on my walks), then later have a lunch that sounds good- I eat what I want - even if its a slice of pizza, but really concentrate on portion sizes. At dinners out I usually order fresh fish on vacations since its summer & I can often get some of the best varieties at that time.
I've done this for the past few vacations & it gives me the added benefit of seeing more of the area I'm visiting on my walks & also I get to enjoy the foods I love, but in smaller portions. I always want to eat everything, but know I have to pick & choose from the foods I really love - if theyre fattening, then my theory is, they sure better taste good because I don't want to waste calories on a slimy piece of pizza or soggy french fries. I'd rather enjoy the fresh fruit & seafood. But I usually do order dessert if it sounds good ( ice cream is my greatest weakness). Am I undoing all the good by ordering dessert after dinner on vacations?

washingtonpost.com: The Lean Plate Club: Eat Well, and Avoid a Holiday Guilt Trip (July 2)

Sally Squires: Hey Bethesda: What a great plan you've devised. And it looks like you've managed to steer a healthy course while you're on holiday. Are you getting some extra calories with that dessert? Of course. Undoing the good you've done? Not necessarily. It'll depend on how the dessert is. And as the registered dietitians told me last week, they also enjoy dessert on vacation, but may forego it for the meals that are higher in calories. It's all a matter of balance and moderation. Sounds to me like you've devised a great plan.

Somewhere, USA -- Sticks: How about survival tactics for 9-10 hour plane flight to Hawaii (there will be a 1 hour lay over)? I'm not even sure of the meals on the plane (guess I should call). And we will be in coach.

Once we get there I'm not worried about eating habits on this vacation (love fish and fruit for breakfast).

Sally Squires: Wow. Hawaii. Sounds great. Got room in your suitcase for me? I'll bring the healthy food! I would pack some healthy snacks and maybe take a cold pack along. Depends on your taste of course, but I survived really well on a trip with whole what flatbreads, dates, nuts, and some yogurt. You might want more given the distance and the vagaries of airline food these days--if they even serve it.

Other thoughts out there?

McLean, Va.: I don't know if this problem is common to other regular exercisers, but it seems to be a problem for me and my husband. We ran our first marathon last Oct. and had a great time. Unfortunately, afterward we kept eating like we running marathons and gained about 5 lbs apiece. Now that we are back in training we are having a hard time eating less to lose weight because of how hungry we get from running more. Any suggestions as how to eat enough for our training, but not too much so we lose weight?

Sally Squires: Yes indeed, McLean, and by the way, congratulations on that running that marathon. Check out these books: Marathon Runner's Handbook by Bruce Fordyce with Marielle Renssen (Human Kinetics; $19.95). It has some good stuff on running and food. Also Nancy Clark's Sports Nutrition Book is quite good (also by Human Kinetics) and Workouts for Working People by Mark Allen, Julie Moss and Bob Babbitt. (Allen and Moss are married and are both triatheletes.) You can find it on amazon.com. They'll tell you in detail how to get the right balance. Good luck on your next race.

Crofton, Md.: I wish I had had Joan Carter's tip last week. My family was here for a visit and I managed to gain 4 pounds! I don't really understand why since I was more active than usual and only splurged twice (grilled steak one day, root beer float another). I counted calories all week (at the end of the day) and only ate about 2000 - 3000 more calories than usual for the entire week. In theory, I should have gained at most 1 pound. It seems to be real gain too, since I returned to my normal routine Saturday and the weight is still with me today. Oh well, I guess I'll just keep plugging away.

Sally Squires: Hey Crofton: Give it a few more days. It can take a week for weight to settle down. Keep drinking lots of water and doing plenty of lifestyle and other exercises. I'll bet you'll see the scale readjust soon.

Germantown, Md.: I'm not sure I'll stick with my healthy habits on the 4th. Why not let myself go a little nuts? It'll be a good opportunity to have a little bit of something that I don't eat every day (or even every week). As long as I eat right on the 2nd, 3rd, 5th, and every other day, does it really matter what I eat on the 4th?

Sally Squires: Absolutely, Germantown. You're exactly right. But the point is that you're planning to splurge and you're planning to eat right on the other days. That's exactly the idea. Enjoy!

Takoma Park, Md.: Hi, Sally --
The last vacation I went on was a bus tour in Europe, with all (buffet) breakfasts and most dinners paid for.
I ate fruit, juice, yogurt, and whole grains for breakfast. I avoided the smoked meats. I did splurge on some cheese and hot chocolate.
For dinner, I skipped the white bread, creamy sauces, and wine.
(Lunch was a scoop of gelato.)
This vacation was a walking tour of several European cities, so activity was built in almost every day.
I gained two pounds, but I lost it when I returned home.
It's OK to enjoy yourself on vacation as long as you don't go overboard.

Sally Squires: Right on, Takoma. I couldn't have said it better myself. Sounds like you had a great trip.

Arlington, Va.: Drink water, water, and more water. I find I don't get as much when I'm on vacation. It's absolutely essential if you're flying so you don't get dehydrated.

As for exercise, if you're stuck in the airport on a long layover, take some walks up and down the terminals- if it's a big airport, kill some time by walking from one terminal to the other. If you have to catch a connection quickly, that's even better- you can run to your gate!

I find I'm more likely to get up early on vacation than I am at home, so an early morning (brisk) walk on the beach is very tempting. Helps me feel better about the margaritas I'm drinking later!

Sally Squires: I second that one about water. Staying on schedule--especially when you have kids along--also seems to be key. What could be worse than a car full of cranky, hot and hungry people? I too walk the airport terminals when possible wearing my pedometer. But it's not as easy these days with the all security measures, particulary if you are travelling alone and have no one to watch your luggage.

Alexandria, Va.: We just got back from vacation and did a lot of walking (instead of subway or taxis) taking in all the sights, so even though I never made it to the gym I felt like I was getting plenty of activity. Just be sure to pack a pair of comfortable shoes! Also, while we did indulge some at meals, we also didn't snack in between, so I never felt like I was indulging too much.

I also have a suggestion for another way to take advantage of all of the great summer produce available now - pick-you-own farms. This past weekend we got blackberries, raspberries and peaches. While not aerobic exercise, you are getting more exercise than at the grocery store, and you know it's fresh. If you pick more than you can use right now, just freeze: spread berries in a single layer on a cookie sheet and place in freezer until frozen. Then pack in freezer bags and enjoy summer berries this fall!

Sally Squires: Great idea Alexandria. And you're right. If you're not eating between meals--and you're doing a lot of walking--you can really keep things in balance. A colleague here went on a European holiday earlier this year and rented a house at the top of several flights of stairs. She says she ate what she wanted but all the walking kept the pounds off. She and her husband also signed up for a temporary membership at a local gym--another great idea.

Fairfax, Va.: You are so right about not weighing yuorself right away upon return from a trip. I returned from Ireland sunday night and the scale said I gained 5 lbs. Two days later I only gained 1 lb. I think some was fluid from sitting on a plane so long!

Sally Squires: And as Joan Carter so aptly put it: who needs to know anyway? Provided of course, that you get right back on those healthy habits!

Burke, Va,: Right now, I'm eating a Lean Cuisine labeled as having "2 servings of vegetables." There are 7 pieces of broccoli and 5 carrot slices. That's 2 servings? If so, then my usual broccoli serving at home is really 3 or 4 servings. How much is a "serving?"

Sally Squires: Rule of thumb is half a cup of vegetables. So imagein those stalks cut up and you'll get an idea of how much a serving is. Actually, the surprise is that it doesn't take that much to make a serving. Another reason why there should be no excuses for not filling up on fruits and veggies. If you want to check out more on the dietary guidelines go to www.cnpp.usda.gov and click on the food pyramid. Or try the healthy eatint index--it's really a lot of fun.

Somewhere, USA: To the chatter going to Hawaii -- Order the low fat meal for the plane ride. I order the lowfat meal whenever I fly. The meal is usually chicken breast with a veggie and rice, extra veggies or a salad, fruit, and a roll.
You DON'T get that artificially flavored dried out too-sweet cake for dessert!

Also drink club soda for zero calories.

Sally Squires: Thanks! All great suggestions.

Somewhere, USA: Interested in eating fewer carbs: Sally, I've come to the conclusion that I'm a serious carb addict. Though I run about 20 miles a week (and hence do need the carbs!), I could easily binge on a box of cereal at night. Is there a book out there that you would recommend that advocates/explains a diet that de-emphasizes refined carbs and encourages stuff with fiber, etc.? I'm not looking for a "diet" book a la Atkins, but rather a book that does a good job at describing healthy eating habits. Thanks!

Sally Squires: Have I got books for you! Look at Eat Drink and Be Healthy by Walter C. Willett, MD, a Harvard researcher. It's published by Simon and Schuster. Willett talks a lot about the different types of grains and even designs his own pyramid. (We've written about this in the Health section. Maybe we can even get you the link. If not, e-mail after the chat.) Aother volume that just came across my desk is Going Against the Grain by Melissa Diane Smith. (Contemporary Books.) I have not yet read it, but she too discusses healthire grains. Also check out the dietary guidelines which will point you towards whole grains.

Milwaukee again: (and thanks for the eating to be younger book from a couple of weeks ago!)

To avoid eating everything in sight at a picnic, host your own (assuming you have access to enough open space and a grill -- try reserving a grill spot at a park awhile in advance, which I know is useless now for the 4th, but still).
That way, you can control what goes on the buffet table and onto the coals.
Try a silly food theme -- on Labor Day, we considered hosting a "Workers of the World Unite!" party with food from Communist and formerly Communist cultures (borscht, plantains, pho, dim sum)...(OK, you have to have friends with the same tacky sense of humor I do to enjoy that....)
But if you're more tactful than we are, you could just try a "red, white and blue" theme, which naturally incorporates more tomatoes, berries, potatoes, mushrooms and so forth.
Try:
Tomato and fresh mozzarella salad (go easy on the cheese) with basil, garlic, olive oil and balsamic vinegar
Tandoori-style chicken (skinless and bright red!) -I don't have a recipe but I know it can go on the BBQ]
Roasted white potatoes (cut into thick lengthwise slices, drizzle with olive oil, salt and pepper, put right on the BBQ grate for about 15-20 minutes -- don't even need to turn them...)
Blue corn chips (baked) with fresh salsa (red tomatoes, white onions)
Angel food cake with blueberries, strawberries and raspberries (perhaps some whipped topping)

The diversity and experimentation and fun more than make up for the lack of burgers and potato salad (which your guests will likely get at another BBQ later in the weekend anyway).

Sally Squires: Thanks Milwaukee! Great suggestions.

Charlottesville, Va.: For me, part of the fun of vacations is trying new foods--I have even picked destinations based on the food there. As a vegitarian my options can be somewhat limited, so as much as I can I use the the internet to figure out dining options before hand. Many places are happy to fax menus and even recomend other restarunts. That way, I can make choices in advance and spend time looking forward to good meals, instead of wasting vacation time hunting for a good place to eat.

Sally Squires: Ah, now getting a restaurant to fax a menu ahead of time is a great strategy. Thanks, Charlottesville.

For the McLean, Va. Runner: It is very possible, from what is described, that the extra weight is MUSCLE, not fat. Big difference.

Sally Squires: Point well taken. And one way to tell is to check your body fat. A lot of health clubs now offer bio-impedence measurements. The calibers can also be used, but they're not very accurate.

Dupont Circle -- Washington, D.C.: Sally,

I asked you a couple of weeks ago what wheat germ can do for me. Now I gotta know: why do I have to keep it in the fridge? How long before it goes bad? I've had this little jar for a WHILE, and it tastes the same.

Thanks again!

Sally Squires: Hey Dupont. I'm just going by what I read on the label and it recommends refrigerating wheat germ after opening. I figure if the company says it's a good thing, I probably ought to do it. I also keep flax seed refrigerated. Again, it has to do with shelf life. And I'm guessing that these foods can get moldy.

New York, N.Y.: Hi Sally --

Your column this morning really hit home with me - but I think I need some more help. I had been doing really well on my summer shape-up plan -- working out pretty regularly, eating more healthfully -- but in the last week it's all fallen apart! I haven't been to the gym for a week, and I just don't feel motivated to go. But that makes me feel guilty, which then makes me feel anxious, which then makes me feel hungry, so I start eating bad stuff and then I figure why bother? I'm so depressed. It seems like this pattern keeps popping up: I do well for a few weeks, then go haywire if my schedule is a little disrupted (last week's downward spiral started with out-of-town visitors, then continued with TWO weddings -- and the accompanying food and alcohol -- in one weekend). I almost feel like giving up, since this time it seems worse than usual. I'm even back to drinking alcohol and Coke, which I gave up two and a half years ago, and instead of feeling good about the little progress I've made, I just look in the mirror and feel like I'm doomed to inherit my mom's large lower half (not good since I also inherited my dad's noodle arms). What can I do? I've literally shed tears over this, and I'm so depressed. My 32nd brithday is two months from today, and I really wanted to be in good shape for it, but now I wonder if it's worth it since I'll probably just slip up again. Please help! Thanks!

washingtonpost.com: The Lean Plate Club: Eat Well, and Avoid a Holiday Guilt Trip (Post, July 2)

Sally Squires: Hey New York: First, easy does it. You are not the first to slip up. And believe me, you won't be the last. You've got plenty of company here. Relax a little. The important thing here is not that the slip happened but how you are going to respond to it. In fact, the National Diet Registry found that successful losers often made up to 11 attempts before they finally found the way to make their new habits stick. Each time you fail--and I know it's disappointing, and yes, often even depressing--you still learn something.

You've already identified a very important pattern yourself. You do well for a couple of weeks and then something happens that throws you off. Okay, so what could you do to get back on track? First, take a careful look at what does throw you off. My hunch is that you're going to find some clues here. Is it that you get too busy and exercise and food are the first to go? Is it that you got too much into the celebratory mood with the weddings and out of town visitors and threw caution to the wind and then felt horribly guilty afterwards? Only you can answer these questions for yourself, but do take a close look. Then start to think what you might have done differently.

When your visitors were around, could you have blocked out one or two meals to splurge on and kept to your regular habits for the rest? Might you have scheduled a time to work out--either alone or with your visitors--so that you might not have been so hungry when you went out? Did you eat enough before you went to the weddings? Or were you so excited that you got caught up in the moment and then consumed everything in sight? Could you, for example, have filled up on the less fattening stuff first and then enjoyed the main course. Most importantly, even when you "blew" it at these events, how could you have simply gone back to what you were doing before so that this did not become a full-scale relapse.

Give some serious thought to this. Also check out two books: Changing for Good by James Prochaska, John Norcross and Carlo DiClemente (Avon books) and Five Keys to Permanent Weight Control by Marvin Berenson. They're thoughtful volumes that may help guide you.

And make a promise to yourself today: go to the gym tonight. Or schedule some really fun physical activity that you've always wanted to do. Call a friend to meet you if necessary. Make an appointment with trainer if that will get you there. Just be sure that you start moving again in some way. It probably will help your mood and appetite. And that may help you get back on track. If you continue to feel really depressed, however, consider seeing a counselor just to be sure that something more serious isn't going on. But don't give up. This is a process. Sometimes a very long process. You have simply hit a bump. You'll get back aq and you can do it. There are loads and loads of success stories to prove it. And rather than thinking of the weight you want to lose by the upcoming 32nd milestone, reframe it: think of how good you'll feel if you are simply back on track. It may help take off the pressure. And finally, let us know how you do.

Manassas, Va.: Sally,

I believe that you previously mentioned that you do the "Firm" tapes for exercise. Do you find that this program works? Do you use the older tapes, or the newer ones? I watched "The Firm" infomercial the other day and the concept sounds great, but I wanted to get some feedback from someone who actually used the tapes before I invested in them.

Thanks

Sally Squires: Hi Manassas: I am indeed a "Firm Believer" as they say in their marketing, although I have not tried the new tapes, so I can't speak to those. Our former art director at the Health section introduced me to these tapes for which I will forever be grateful. What I like about them is that they mix aerobics with weight training. And I was surprised when reporting the weight training column a few weeks ago, how many of the firm exercises fit what the reseacher told me.

Through the years, I've tried a lot of different types of exercise, from running to health clubs. I have a Stairmaster, rowing machine and exercise bike at home, plus some free weights. The tapes just fit my lifestyle best right now. And I'm quite impressed by the scientific evidence--plus my own experience--with weight lifting. But the key is to find what works best for you. By the way, these --and many other tapes--can be found at greatly reduced prices on ebay and at half.com

Dupont Circle -- Washington, D.C.: I don't know, Sally. I REALLY enjoy food, and I just can't see the enjoyment in going all the way to Europe and having a scoop of gelato every day for lunch and no wine with dinner. For me, a croque monsieur and glass of vino is just as much a part of the experience as the rest.

Incidentally, I also don't see myself--or any other regular Jane, even if she's watching her food intake--sticking with the recommended dietary guidelines you suggested of ONE beer at the July 4 BBQ!

I mean, this all just seems like a miserable way of living--denial and infinitely deferred enjoyment.

Needless to say, you can probably figure out my particular food routine weaknesses; I just think there's got to be a better way.

Sally Squires: Hey Dupont: Nobody says that you should NOT enjoy food. In fact, that's really what the Lean Plate Club is all about: learning to enjoy food again in a healthy way, without all the terrible restrictions. But you have to be smart about doing that. Absolutely, cut loose on your vacation. Holidays are a great time to expand the food experience and try new things. But some people take it too far and come back home with far more than those souvenirs and then feel depressed and defeated. It's about finding that middle road.

Alexandria, Va.: Don't forget the buddy system! My only vacation this year is a week in Santa Cruz to be in a wedding, and I'm confident that the other bridesmaids will help keep me on my toes...and off my tail. The bride runs several miles each day, the maid of honor is a physical education major and a soccer star, and the other two bridesmaids make a point of eating healthy. Even if I start to slip, at least I'll know I'm in good company!

Good luck, everyone!

Sally Squires: Yes indeed Alexandria, a very important tenet of the Lean Plate Club. Go for it. And enjoy the wedding!

Rosslyn, Va.: Dear Sally,
Very curious to know this: what is the difference in omega-3 vs 6? Not trying to understand their chemical structure, just what they do for us inside our body? From your article of a few week ago it seemed like omega-6 is not as desirable as omega-3. Right? But, why?
Thanks

Sally Squires: Hey Rosslyn: It looks like omega 3's pass through the heart cell walls. Omega 6's do not. In some studies that difference has translated to reduced risk of dying from an irregular heart beat. Yes, it's a little esoteric, but there it is.

Somewhere, USA -- Just back from New Orleans: Hey Sally -
I came back from New Orleans last night and while I don't think I gained any weight, my bigger problem was sugar. I am good about eating healthy and keeping track of calories (even down South), but today i am craving sugar and all i can think is that I ate a lot more sugar on vacation than normal. N.O. is a very walk-able city (much like D.C.) so i am sure i got in my exercise every day!! I also took a baggie of fruit for the plane. Make sure the woman going to Hawaii brings food on the plane. Even if it's fruit or crackers it will make you feel a lot better knowing you are eating well. I chose Tomato juice as my drink and got in another vegetable.
Thanks for a great chat!

Sally Squires: Welcome back from the Big Easy, one of my most favorite places! Talk about great food! Wow! And yes, one of it's saving graces is that you can walk a lot.

Tomato juice is a great idea. And don't forget meal replacement bars. Dr. David Heber--another source in today's story--said they saved him from a eating a lot of junk food during a 15 hour delay in traveling.

Silver Spring, Md.: Hi Sally,

I really like your Lean Plate Club articles. They are so reasonable and inspiring!

Last week I read with interest how a reader makes homemade yogurt. The article mentioned how much active yogurt to include in the recipe, but not the amount of milk. I would like to try this recipe. Could you give more details about the amount of milk used?

Thanks a lot.

Sally Squires: Thanks Silver Spring. I've gotten a lot of response to that yogurt idea, including from a neighbor who stopped me in the alley and said she had tried it and found it to be delicious. If you want to make four cups of yogurt you need to use a quart of milk.

Rochester, N.Y.: My wife is just starting to get a ongoing food plan together. She is doing a food journal, counting calories, exercising-basically everything in Week 8 of the your everday challenge. The food she eats to meet her food objectives and what the rest of the family eats are very different. Low fat,low cal,and no fat foods are...bland. How do you suggest we support what she is doing while not undermining her efforts?

Sally Squires: Rochester: Thanks for being so supportive of your wife. You can really offer a lot of help. First, what she eats doesn't have to be bland. I suspect as she does this longer, she'll figure out ways to make it taste a little better. In the meantime, ask her what would help. For the first couple of weeks, it might be best not to have tempting foods in the house--or at least not in sight in the house. And of course, you don't want to chow down those foods too much in front of her. But the point with this effort is to find healthy foods that everyone can eat. Nothing is really off limits--it's a question of eating it in moderation.

Washington, D.C.: Hi Sally,
I find that the more I am eating healthy, the less I want to "splurge" on the junk. A few days of eating unhealthy or sweet foods leaves me feeling physically bad. I find that paying attention to how you feel after you consume certain foods will definitely keep you on track. For example, too much sweets leaves me exhausted with low blood sugar a few hours later. So to avoid that low feeling I just skip the sweets and I feel so much better, with lots more energy.

On another note, I wrote a month or so ago about ground flax seeds. Well, I've been adding two tablespoons to my cereal every morning, and I'm very happy with it! It really helps to reduce the "bloat" that I used to feel. Plus it adds Omega-3s which I don't get enough of since I don't eat that much fish. The only thing to watch out for is the 100+ calories it adds.

Thanks for the chats!

Sally Squires: You're quite welcome DC. I'm with you. When I get off schedule, it just goes from bad to worse. And whole wheat carbs just make me feel better. Once you've made the switch, it's hard to go back to the other. I also find that if I don't exercise vigorously, everything starts to fall apart.

Arlington, Va. Re: Meal Replacement Bars: Sally-
Would it be possible for an article, sometime in the near future, discussing the different things we should look for when choosing a meal replacement bar? There are so many out there with different amounts of fat, protein, sugar, etc... I have read and re-read many of the labels not knowing which one really is best for me. I would bet that any of them are better than a Snickers bar, but again, I'm still not sure what to look for.
Just a suggestion. Thanks!

Sally Squires: Great idea, Arlington. We've done a little bit of this in the past, when Center for Science in the Public Interest produced a round-up on the bars. (You might check out their web site for more: www.cspinet.org) But it would be worth a reprise. Thanks for the suggestion. I'll put it on the list.

Fairfax, Va.: I'm going on an Alaskan cruise, and there's no way I'm going to pass up the good stuff-- king crab legs, Alaskan salmon, etc. But here's my plan. I will use the on-board gym to substitute treadmill for my usual daily walk. I won't eat desserts unless it's something really, really, really good (my definition of this is chocolate mousse and raspberries.) I won't fill up on calorie-laden stuff that actually gives me no pleasure. And I WON'T weigh myself when I come home. I know I'll gain a little--so what? I'll go back to my healthy habits at home and eventually it'll disappear.

Sally Squires: That's the attitude Fairfax. You could also do what a LPC member did last year. He danced his way through a cruise and came back at a great weight.

Dupont Circle -- Washington, D.C.: I just got my brand new yogurt maker last night, and was wondering if any of the chatters could help me out with some details... Can I add sweetener--vanilla, brown sugar--to the milk before it incubates? I just think that I'll use less if I can add it then and it gets fully incorporated. What about fruit? Should that always be after it cools?

Thanks!

Sally Squires: Hey DuPont: Based on my experiences with a yogurt maker, wait to put in the sweeteners until after you have yogurt. Fruit should go in after it cools. The yogurt never gets terribly hot, so it shouldn't take long. Other thoughts out there?

Gaithersburg, Md.: I recently returned from a wonderful trip to Italy. I managed to only gain 2.5 pounds (I was thrilled) and my secret was to not deny myself anything - I'm on vacation after all - but I did try to keep portions small. A little scoop of gelato, or a small taste of cheese was enough to fully enjoy the experience and the italian cuisine. Finally, I walked as much as possible. Instead of sitting down to people watch - I strolled. It was lovely.

Sally Squires: Way to go Gaithersburg. I also think that portion sizes are a bit smaller abroad, which may also make it easier to have cake and eat it too!

Alexandria, Va.: An easy to fix and healthy dish which is good warm or cold!
Cut an eggplant into cubes and soak a few minutes in salted water.
Saute a large onion and a couple of cloves of garlic in a pot with a bit of olive oil spray. When soft, add the drained eggplant and some chopped tomatos, basil and parsely, a little salt and pepper. Cover and cook about 10 minutes, adding a little water if it starts to get too dry.
Toss in some baby carrots and cook covered or partially covered another 10 minutes, or until the carrots are almost tender.
Toss in some sliced red pepper, thinly sliced zucchini & summer squash, and sliced Healthy Choice smoked sausage (or omit for vegetarians). Cook a couple of minutes more, until the zucchini is tender. Correct for salt, pepper, and herbs.
Serve by itself, with bread, or with pasta or rice.

Sally Squires: Yum! Thanks Alexandria!

College Park, Md.: My roommate's recently started a diet that limits him to two servings of vegetables a day, and his weight in carbohydrates and protein (180 G of each), as well as a gallon of water. Is this healthy at all? It doesn't seem very balanced when he starts to rattle off the things he can't eat (anything processed, anything with sugar, etc.)

Sally Squires: Hey College Park: I'm with you. Where is the fruit in this regimen? Why only two vegetables? Where's the fun? Sounds kind of quirky, although eating whole grains instead of processed white flour is not a bad thing. Does he get to eat any fat?

Bethesda, Md.: Here is the link for information on nutrition bars/meal replacement bars. I found it very informative.

Energy Bar Exam

Sally Squires: Great! Thanks!

Baltimore, Md.: Low-fat, lo-cal foods are BLAND? Wow, we need a new way of looking at our healthy options! Jalapenos, habaneros...ALL kinds of hot peppers are low-cal & fat-free, & they aren't bland (neither is any dish you put them in.) Ditto garlic, onions, & the rest of the alliums. Lemon juice can go a loooong way towards livening up a boring dish, & don't forget all the myriad varieties of vinegar out there.

If you try to take your old recipes & squeeze them into the "low-fat" box, you may get something bland and/or weird...try something new.

Sally Squires: Hear, hear Baltimore!

Gaithersburg, Md.: Dear Sally,
Just got back from vacation at the beach. Did not put on any weight I walked on the beach ran after the toddlers and had children's meals were they were served Had lots of salads for lunch and packed health sandwiches for the car trips also we ordered large subs and split them 5 ways without the mayo.
Also just got a pedometer it is harder than one thinks to accumulate the steps but I am trying
Keep the LPC going it is great.
Thanks

Sally Squires: Way to go Gaithersburg! Sounds like you really planned ahead and had a great strategy.

Alexandria, Va.: I started a weight management program last September, and my first time away I was a bit concerned, since I was visiting family for Thanksgiving. The nutritionist suggested a couple of tips that helped me get through the time away from home.
1-plan ahead, decide when you want to spend those calories on a treat, rather than letting every eating opportunity get out of hand;
2-don't go into a tempting food situation very hungry, eat a healthy -- preferably high in protein --- snack before you get there;
3-keep healthy snacks on hand so you can practice #2.
I was surprised that eating my snacks before going out to eat really did help me stay in control of the amount I ate when in a restaurant, or at the holiday table. I went away with the goal of not gaining weight, and came home a few pounds lighter!

Sally Squires: All really good advice, Alexandria. And let's face it, Lean Plate Club members, making it through a summer vacation is not all that different from getting through the Holiday Challenge, which as you'll recall, was simply not to gain any weight during that revelry filled time from Thanksgiving to Christmas. And we might point out that summer vacation is even easier because it's shorter, usually less stressful and the weather is great, so there's no excuse for not getting activity.

Somewhere, USA -- re: the new Firm tapes: I finally got mine in the mail- and on the whole, I like them. I am a huge fan of the original with Susan Harris, but I think these are pretty good. I especially like the 25 minute abs tape- great on a day when you just don't have time, but want to do something. That one focuses on breathing, abs, and modified yoga stretches. I think the Firm works- it's never easy, but it works. Some of the exercises are still the same from previous tapes, but there are a few new ones that really target tough spots (like the lunges on the step for inner thighs). They explain the moves pretty well, but it took me a couple of runs to get the hang of the cardio sessions.

Sally Squires: I'm going t have to try them. The originator of the Firm Tapes, Anna Benson, also has a new set of tapes calle Fitprime. I'm just going through one of them now. It too, is a bit different from the originals, but there's some good stuff there.

Gaithersburg, Md.: My husband and I travel a lot, including a lot of car trips. One of the things I've found is that some convenience stores have greatly improved their healthy selections. For example, the bright new WaWa's now have fruit bowls and packages of veggies, as well as uncut fresh produce. The Sheetz chain has a good MTO (made to order) sandwich that is easy to customize -- you just punch in all the ingredients you want into the special touch screen. I usually get an MTO Jr sandwich with turkey, one slice cheese, oregano, pepper, and vinegar. Sometimes I add peppers or onions. These stores can be a good alternative to the fast food chains when you're traveling the interstates, as long as you make good choices.

I also would like to announce that by following Weight Watchers (and reading LPC, of course) I have now lost approximately 45 lbs since the first of the year. I'm more than halfway to my weight loss goal, and am eating better than I ever have before in my life.

Sally Squires: Hearty congratulations Gaithersburg. Forty-five pounds! Wow. Very inspiring. And thanks for all the great suggestions on food while traveling. Sounds like you have really done your homework.

Arlington, Va.: Hi Sally -

Any tips for getting off a weight loss plateau? I have lost 30 pounds and would like to lose about 20 more. I have been stuck for a couple months after losing the 30 pounds! And I'm not stuck because I'm at a healthy weight...I still need to lose some more to get to a decent BMI.

I had slacked off on my weight training, so I started that up again a few weeks ago (your article on weight training was well timed for me!). I also added jogging to my exercise regime, which includes step class, stairmaster, biking, and tae-bo. I have tried to up the intensity of my workouts too. On average, I eat about 1300-1500 calories a day, and I try to eat a lot of fruits and veggies. Any other tips for getting things going again?

Sally Squires: Hey Arlington: Keep up the weight training and don't forget to try increasing the weights, gradually of course. The message from the experts is that we tend to not use enough weight. Of course, you want to space out your workouts with light, moderate, heavy and that power workout, which can include jumps and situps. Second, try to boost your lifestyle exercises. Set a timer and just get up for five minutes and walk around the office about every hour. You want to boost your activity every little bit. Also, track your food, if you haven't been doing that, for a couple of days. It may be that a few calories have been sneaking in. Just a couple of hundred a day can make a big difference. If you have been closely tracking food, try adding 100 to 200 hundred calories. It may be that you've gone too low and your body is resisting your efforts.

Let us know how you do.

Somewhere, USA: Hi Sally,

I just got a little jar of flax seeds the other day. Do I need to ground them up or are they fine the way they are to put on cereal, etc.?

Sally Squires: You can eat them both ways. You'll get more omegas if you grind them up; more fiber if you don't.

Arlington, Va.: For the poster who is going to Hawaii (and those traveling even short distances), I suggest packing plenty of snacks such as fruit, vegetables, nuts, and nutrition bars. While it sounds strange, pack more than you'd eat. This way if you're flight is delayed you'll have plenty of healthful foods and won't be tempted by the foods in the airport terminal or on the plane. As a frequent flyer I know how often flights are delayed in the summer months due to thunderstorms so be prepared for the long haul with healthful foods! Happy travels.

Sally Squires: Great suggestion, Arlington. And these days, delays ae the rule rather than the exception. Thanks!

Sally Squires: Thanks everybody for a great chat! The winners this week are: the Gaithersburg member who lost 45 pounds and offered tips on finding healthy foods while traveling; Alexandria for finding the farmer's markets, the chatter Alexandria who used the buddy system and the Charlottesville member. E-mail me at squiress@washpost.com with your snail mail addresses and I'll send your books. And e-mail leanplateclub@washpost.com if you want to subscribe to our soon to be launched electronic newsletter. Thanks everybody and here's wishing you a safe, healthy and happy Fourth of July! Until next week...

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