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Tuesday, Aug. 20, 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.

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 everybody to the Lean Plate Club! The first copy of the e-newletter went out today. More about signing up for that later in the chat. Today we're talking about fiber. We've got a lot of questions and comments so I'm going to post those first and will tell you in a minute what the freebies are today.

Woodbridge, Va. HIDDEN FIBER TREASURE!: Here's a source of fiber that many people may not be aware of -- peanut butter! One serving of the standard brand peanut butter on my shelf has two grams of fiber. Combine that with a slice or two of whole grain bread; add an apple; and you have a high-fiber version of our childhood children's lunch. Or put your peanut butter on celery for a high fiber snack. Admittedly, peanut butter is high in fat, but the total amount of fat if this is lunch is quite reasonable.

Sally Squires: Hey Woodbridge: reat idea. And that peanut butter also has some healthy fats, another good reason to add it to your healthy diet.

Richmond, Va.: I'd like to know where to get a list of high-fiber foods that I can carry to the grocery store -- a list of brand names that I can actively seek out. Sometimes I find it difficult to think of the food, then to check the fiber. I'd like an easy way to recognize a good high-fiber food.

Sally Squires: Hi Richmond: American Institute of Cancer Research has a bit of a list with some numbers. I'll post this early and see if anyone else has found something more extensive.

Amherst, Mass.: Hi Sally,

I enjoyed today's column, and have a related comment. I've been eating healthier since late June, and found LPC two or three weeks ago. After dinner, I had been feeling hungry before bedtime, and only willpower kept me from eating more after 8 p.m. By logging all my food for one day at WebMD, I discovered my protein was low.

So, by adding a few beans to salad w/dinner (protein AND fiber), I'm feeling full. That trumps feeling deprived, anytime.

LPC's emphasis on doing what works for YOU is so helpful! Having a well-informed host to steer the chats makes a huge difference. Everyone's suggestions are so interesting.

Sally Squires: Thanks Amherst. What's best about your posting is that it illustrates how with some nutrition knowledge how you can start to make good choices for yourself. That's the goal here, to give Lean Plate CLub members the tools to live a healthier--and hopefully longer--life.

Sally Squires: The books up for grabs this week are:

The Balance Within by Esther Sternberg, M.D. (Freeman;$14.95)

Lights Out: Sleep Sugar and Survival by T.S. Wiley (Pocket Books; $14.95)

Diet No More: The Permanent Weight Loss Solution by Dr. Robert B. Bates ($13.95)

The Five Keys To Permanent Weight Control by Marvin Berenson, MD (Cove; $16.95)

You know the drill: inspire us. Tantalize us with a great healthy recipe. Tell us how to fit in more fiber--or exercise. Or regale us with your lifestyle changes--or your slips and one of these volumes could be yours. As usual, in making this offer, we do not endorse any exercise or diet program.

Columbia, Md.: Just got the newsletter, Sally. Looks great!

washingtonpost.com: I second that! Congratulations! -- Liz

Sally Squires: Thanks! Glad you like it. There will be another one next week.

Suitland, Md.: I would like some information on the Lean Plate Club so I can get started. I need some help get started. I would like to lose some weight and do some of the things other pleople do, like walking and jogging. I have back problems which keep me from moving around a lot. What type of exercise can I do? Please send me all you can so I can get started.

Sally Squires: Welcome Suitland! First off, know that Lean Plate is not about dieting. It's about eating smart and moving more. So you can do any exercise. In fact, the more the better. If you have a back problem, you probably want to check with your physician before starting any exercise program--a good idea for a lot of reasons, anyway. Walking is a very good activity. Swimming may be what your physician suggests because of your back. Ask about stretching, which can also be very helpful particularly for those with back problems, but of course, you'll want to now which stretches are best for you. The list of other potential activities extends from walking your dog to yoga. And don't forget weight lifting. I could go on and on...

Washington, D.C.: I work in Adams Morgan and my co-workers and I are always tempted by the good, the bad and the ugly that's offered around here at lunch: $2 pizza slices (yes, they sell them in daylight hours too), empanadas, burritos, deli's, Subway, McDonalds, BK, KFC, in addition to all of the wonderful and too expensive and time-consuming sit-down restaurants. I occasionally (2x/month) head down to McDonalds, but do try to eat somewhat healthfully.

Today, to break out of a recent rut, I went to a nearby store and got a sweet potato, a small head of broccoli, a mango and a quart of skim milk. I nuked the veggies and ate most of them with the milk to drink and the mango for desert. Was this a decently-rounded meal, or was I missing anything? I know I got fiber and at least three of my fruit/veggies. Did I get any protein in the veggies?

Sally Squires: Hey DC. Sounds like a great lunch. You just got a load of calcium--and protein--in that skim milk. Yes, you get some protein in the broccoli--USDA says about 3 grams per stalk. The mango is filled with good stuff. Question is: did you enjoy what you ate? And do you feel full? You might think about a few nuts for a little healthy fat...

New York, N.Y.: Just a statement.

I have found a new "binge" food: Frozen blueberries. I eat them like candy or mix them with low-fat (1 percent) cottage cheese. They are delicious and full of fiber.

I also freeze cherries! Are they full of fiber, too?

Sally Squires: Frozen blueberries are a great treat. Ditto for cherries. And I love frozen peaches. Other LPC members have also extolled the virtues of frozen bananas. Yes, you'll get a little fiber in those cherries. How much? About 2 grams per cup of cherries with the pit.So that's not a lot...

Mt. Rainier, Md.: I'd like to share some experience with the person with back problems. I've had bad back problems myself, and they really messed up my exercise routine and I gained a lot of weight. Worse, I was scared to do exercise after for fear of hurting my back. I went to a physical therapist who gave me some great calisthenics to strengthen the back muscles, and after doing that for some months I started using Gilad's low-impact beginner tape. Consumer Reports gave it a favorable score, and I find that after doing this for 30 minutes I feel really GOOD. I need to build up again to a more challenging routine, but this is a good, healthy start.

Sally Squires: Thanks!

Boston, Mass.: Sally, one of my favorite ways to get in all that good fiber is with air-popped popcorn. Low cal, satisfies that munchie feeling, and fills me up till dinner. I spray it with butter-flavored cooking spray and sprinkle with salt and/or dried herbs. And a great favorite in the greater Boston area are all the varieties of Kashi cereal, which are high in both fiber and protein, and relatively low in calories (can't beat that combo!).

Sally Squires: A great idea, Boston. Thanks!

Reston, Va.: Hi Sally,

I love the LPC! I have been following for the past year also doing WW and have lost 75 pounds!
Staying satisfied and eating healthy with lots of excercise has made all the difference. You have such a great approach to eating. Also, I love Trader Joe's they have lists in their stores of fat-free, high-fiber etc kinds of foods. It is usually at customer service and really helpful.
Keep up the good work!

Sally Squires: Congratulations Reston! Way to go. I, too, have become a big fat of Trader Joe's--and no, they don't pay me to say that. As a matter of fact on Saturday, I spent an hour just wandering up and down the aisles looking for new foods to try.

Silver Spring, Md.: Great column on fiber. I've been eating oatmeal almost daily for a couple years. I now add egg whites or soy protein, sometimes skim milk, and nuts or oil (reminiscent of the butter my grandmother added in childhood, but much healthier!)

I can't afford the time or money for a gym, working fulltime and with two kids, but I do manage a half-hour a day on an exercise bike in the basement and walk to and from the Metro. That's two miles a day. Until about three years ago, I was a confirmed couch (well, desk) potato, but the exercise makes me feel so much better I wouldn't think of skipping it now. I have more energy and my lipids are much improved. If I can convert, anyone can.

Sally Squires: Good for you Silver Spring. And the idea of finding inexpensive ways to work out is one that we plan to address in a future column. So if others have suggestions out there, e-mail me at squiress@washpost.com and please put "cheap exercise" in the subject line.

New York, N.Y.: To get my protein, fiber, and carbs in for a quick breakfast I have a fat free, low cal yogurt and sprinkle in the Kashi cereal that has 8 gram of protein and 8 grams of fiber. It is really filling and you get some calcium and additional protein from the yogurt. It is a nice alternative to granola.

Sally Squires: That kashi cereal seems to be getting some votes today. Sounds like it's worth a try. Thanks New York.

Tysons Corner, Va.: Hi Sally,

I just received the newsletter, and it looks great! Thanks!

Great topic today, too. I have a great cereal to suggest. Actually, it's a brand, called Kashi cereal, and they have all sorts of cereals, and all are high in fiber! My favorite is the Go Lean Crunch, and a serving (1 cup) has 8 or 9 g of fiber. And it's great tasting too! I think most of their cereals are around the same content of fiber. You can find them in Safeway, but Trader Joe's has the whole selection, and they are cheaper there too.

Have a great day!

Sally Squires: Thanks Tysons on all counts. That's another vote for Kashi.Now we'll add Go Lean to the list too.

Boulder, Colo.: Hi Sally and LPCers. Sally, thanks again for the book prize, I've been enjoying reading it!

For fiber, try an Italian white bean sauce over whole wheat pasta. Just heat a can of white beans with sauteed onions and garlic, spinach, tomatoes, and FRESH basil. Can I just say dried basil is worthless?

Running is great. It is simple yet killer exercise, but perhaps more importantly, it gives me a sense of strength and confidence mentally somehow.

Sally Squires: Hi Boulder. I'm so glad you mentioned beans. When I looked through the fiber counts, it was really clear that this great food can help you meet the fiber goal every day. And beans have so many good things going for them. One of the highest in fiber were the adzuki beans, which are quite good, for those of you who have not tried them.

And besides their taste, their flexibility, their ease of preparation(if you used the canned variety, that is) beans are also quite a bargain.

Crofton, Md.: I don't use cereal/meal bars very often, but when I do, I use the Go-Lean cereal bars. They have six grams of fiber, 12 or 13 grams of protein and around 300 calories. They come in eight flavors and are very filling. Go-Lean also makes frozen waffles in plain or blueberry with 6 grams of fiber per serving (2 waffles) and about 180 calories. I love the blueberry. Regular frozen waffles have 1 gram or less of fiber. I get mine at Trader Joe's or Fresh Fields.

Sally Squires: Thanks Crofton. And I've just read some interesting scientific papers on how protein helps with satiety--that sense of feeling full.

Washington, D.C.: Not a hidden fiber idea, but a hidden calcium idea: I often drink a liter or so of sparkling mineral water during the day at my desk. San Pellegrino was on sale the other week, and to my surprise, one 750-ml bottle has 15 percent of your calcium! (dissolved mineral solids, aka, mineral water I'm guessing)

I wonder how other mineral waters stack up, but this was a GREAT surprise to me (and helped me feel less bad about "splurging" on the expensive water!)

Sally Squires: Very interesting, DC. I don't know the answer, but you'll inspire me to check it out. Thanks!

Centreville, Va.: Nutritionally, is there a difference between regular whole wheat and white whole wheat? I find that, often, I really don't like regular whole wheat, but I make myself eat it anyway (instead of my preferred white bread). I've seen white whole wheat recently, and supposedly it tastes milder, and I was wondering if that was a good substitute for regular whole wheat.

Sally Squires: Hmm, Centreville. That white whole wheat is a new one on me. Did you glance at the ingredients or the fiber count? I wonder what they mean by white whole wheat? If it doesn't have much fiber--one gram or less--I'd guess that it's not really whole wheat. First couple of ingredients should also help you tell.

Poolesville, Md.: One way I fill up with fiber and satisfy a craving at the same time is by eating home-made pizza. I use the Giant store brand prepared crust, which has almost no fat and much more fiber than other brands, and load it up with veggies, tomato sauce, and just a sprinkle (about 1/4 cup per half a pie)of shredded, part-skim mozzarella cheese. In the Weight Watchers system, half a pizza pie prepared this way (that's a pretty big portion) is only 7 points!

Sally Squires: There you go Poolesville. Sounds like a winner. Does anybody out there every use whole wheat pizza dough? The more I read the scientific literature about whole grains, the less I can find reason to eat white flour. But there are some things that whole grains just don't seem to work with, and pizza would be one of those for me, I think. Any thoughts out there?

Bulgur!: Bulgur wheat is incredibly high in fiber: One cup of cooked bulgur has 8 grams. You can buy it in bulk at Fresh Fields and it's very cheap. I tried a good recipe that was recommended for breakfast. Cook the bulgur in a broth of your choosing. Top it with chick peas and sliced fresh apricots or peaches. Sprinkle with cinnamon if you like. Serve with a side of vanilla or lemon yogurt.

I've found such a difference between this kind of breakfast versus having a bowl of cereal (which makes me hungry again after 2 hours).

Sally Squires: Great idea! This is a great whole grain and you're right, it's often overlooked--at least in this country. Would not have thought about putting those chick peas on top--at least for breakfast. But that's just me. The fresh apricots and peaches sound great.

New Market, Md.: Not sure if you post recipes for this chat, but I have one full of fiber. It's based on a dinner made for ranch hands in Montana (where I was born). But, I have replaced the meat with TVP (does that have any fiber?) and added a few things. Anyway, it's fibrous, cheap and cheerful.

Old Settler's Beans

Saute a minced onion and a few minced garlic cloves in olive or canola oil until soft. Add a chopped green or red pepper, until soft. Then add a bag of frozen TVP (like Morningstar recipe crumbles) or about the equivalent amount of rehydrated TVP. (Or leave it out if you don't like the stuff). Then add a big can of vegetarian baked beans and one can each (rinsed and drained of course) kidney beans, and butter beans (big limas). I add two cans of butter beans because I love them. Stir together 1/3-1/2 cup brown sugar, 2 Tbs. molasses, 1/4 cup ketchup, couple dashes worcestershire sauce and add this to the mix in the pot. Salt and pepper it. Let it cook for as long as you can stand it. 3-4 hours is great, but you don't have to wait that long. Or put it in a crockpot all day.

Sally Squires: We also like recipes. Thank you New Market. Sounds really good.

Alexandria, Va.: You might want to suggest your readers that they add extra fiber to their diet slowly, not all at once. It takes the guts a little while to adjust, and it's easy to get uncomfortably bloated and gassy if you jump in all at once.

Trader Joes has the Kashi cereal, by the way.

Sally Squires: Yes. Very good point, Alexandria. The good news: it takes about two weeks for the intestines to adjust, so going slowly is an excellent idea.

Oakton, Va.: The newsletter looks (and reads) great!

I've found a good way to boost my workouts has been using a balance ball several times a week. By doing exercises with the ball, and trying to stay balanced on it at the same time, I'm tapping into the core muscles of my back and abdominals. Plus, it's a very fun and different kind of exercise.

Sally Squires: Thanks Oakton. I'm so glad you sent this note about the balance ball. I saw someone use one in Florida and it looked great, but wondered how it would be.

Boston, Mass.: Sally, regarding White whole wheat: The King Arthur Flour company sells 5-pound bags of it through their catalog, and they say, "Ground from the entire hard white winter wheat berry, white wheat is nutritionally identical to traditional red whole wheat (below), but is milder in taste." Hope this helps!

Sally Squires: It does indeed, Boston. Does it say how much fiber it contains?

Washington, D.C.: Um... I'm not sure how to word this.

In response to a balanced diet program I took several years ago, I added more fiber to my diet. Now I rarely eat meats, and eat all kinds of beans daily. Kidney, garbanzo, green, etc. BUT, is there some advice you have to counteract the (shall we say) flatulance that comes along with this?

Another fiber fave -- plan granola mixed in with some type of fresh fruit and fat-free vanilla yogurt. I could eat it every day!

Thanks!

Sally Squires: You may want to time when you eat these foods throughout te day so that you can plan a little "alone" time. Walks are also advantageous. And if you're making the beans yourself, you can help reduce some of the gassiness by changing the water frequently during soaking. There's also Bean-O...

Washington, D.C.: Funny question and I was wondering if you had any insight. My boyfriend bought a box of Cheez-Its and I've been taking zip-loc bags with me to work each day to snack on (I know I should be taking something healthier). Five or 10 (or 25) fill me up for the rest of the day and I feel like I don't ever want to eat (no matter if I eat them at 10 a.m. or 3:00 p.m.) No other snack food does this to me. Is it just a cheez-it curse? Thanks.

Sally Squires: Hi DC: Sounds like you've found a snack food that really works well for you. And if you're eating these in reasonable portion sizes, which it sounds like you are--enjoy. The only downside to Cheez-its is their potential for trans fatty acids. But you're not going to be able to tell that from the label anyway. Moderation in all things--another of the Lean Plate tenets!

Somewhere, USA: I find that half whole wheat and half white wheat pizza dough works pretty well. It's especially good if you add just a little bit (and it really doesn't take much) parmesan cheese and lots of Italian herbs, then it's even better than regular white pizza crust. The parmesan and herbs really compliment wheat breat for some reason.

Sally Squires: Great idea, Somewhere. Thanks!

Columbia, Md.: My favorite pizza is a honey whole wheat crust, with spinach some mozzarella, and normal pizza sauce. I handmake the crust, but some pizzerias have started doing a thin honey whole wheat crust also.

Sally Squires: Yum. Thanks.

Phoenix, Md.: Re: whole wheat pizza dough

I make my own pizza dough and use a mixture of wheat and white flour. Usually, I put about 1/2 c of wheat flour in with 1 1/2 c white flour. Any more wheat flour and the dough becomes difficult to work with.

Sally Squires: Thanks, Phoenix. You're going to inspire me to try this at home. I have a 10 minute pizza dough recipe that I realize I have not made in a while.

Whole wheat pizza dough: Pizza dough is easy to make (I don't have my recipe on me now, though), and of the three cups of flour I usually substitute 1 or 1.5 cups whole wheat flour. It makes a more textured, flavorful crust. YUM.

Sally Squires: There's another theme here.

Gaithersburg, Md.: Hi, Sally,

I'm not much of a whole grain eater, with a couple of exceptions, so I tend to get my fiber through fruits and veggies. I try to eat six - 12 servings a day. I start off the day with a bowlful of fruit -- two cups worth, usually including strawberries, blueberries, raspberries, pineapple, blackberries, etc. Usually three or more of the above. This week I've got fresh local peaches to eat, yum! Summer fruits are simply the best.

I also have discovered oatmeal, something I hated when I was younger. I find that snacking on it in mid-afternoon helps keep my hunger in check so that I can make it to dinner without wanting to consume the contents of the fridge when I get home! I also am a big fan of Cheerios and Wheat Chex, and usually eat one or the other on a daily basis.

As an adult, I've suffered on and off over the years with mild symptoms of IBS. Since I've been eating more healthfully, I have found those symptoms to be greatly eased -- I no longer need to take Citrucel daily, for example; my now-normal diet is enough to keep me feeling good.

Sally Squires: Thanks for the great suggestions Gaithersburg. It's another example of how you can reap rewards from taking control of your diet.

Please: Post the 10 minute pizza dough recipe. I make homemade whole wheat dough but it takes a long time!

Sally Squires: Since I haven't made it in a while, I don't trust my memory to put it up. But will promise to post it next week and possible include it in the next newsletter.

Bethesda, Md.: I have really been working on increasing my fiber intake. I have found the following:

Kashi Good Friends Cereal: Although they describe it as twigs granola and flakes I find it to be quite appealing -- 8g fiber per serving

Granola -- I eat this on yogurt. I found a great brand at Whole foods that is made with Soy and flaxseed. Another great source of fiber.

A salad -- I cut up lettuce, cucumbers, tomatoes and mushrooms at the beginning of the week and then just make a salad as part of my lunch each week.

Peanut butter -- As mentioned previously I take it on whole wheat bread or apples. I like the crunchy kind as well for texture with the apples.

Carrots and hummus -- I dip my carrots in the hummus and boy is it delish.

A few of the above added to my daily meals really helped me up my fiber. I regularly eat between 30-35 grams of fiber a day now.

Sally Squires: Great going, Bethesda.

Arlington (near Fresh Fields, of course), Va.: Whole-wheat cous cous is a great source of fiber (8 g, I think) for people who generally don't like whole-wheat pasta, and it's FAST -- just takes a couple of minutes once the water's boiling. It helps to space your fiber out over the day, too, unless you're eating cereal for dinner, not that there's anything wrong with that.

I add ground flaxseed to my oatmeal, which give me an extra five or so grams of fiber, plus omega-3s and some protein.

Sally Squires: Thanks, Arlington. I have not seen whole wheat couscous, now another new food to look for in the market.

Somewhere, USA: Kavali crackers are pretty high in fiber and pack a satisfying crunch...

Sally Squires: Where can we find these?

Fairfax, Va.: I have a herniated disc and have gained about 10 pounds on top of 50 that I already had to lose. Can you give me any suggestions on where to start considering the pain I'm in and limited mobility?

Sally Squires: Sorry to hear that Fairfax. The extra weight probably isn't helping your back either. With this kind of medical problem, however, I'd start with your physician. Find out what activties you can do that will be safe for your herniated disk. Swimming may be a good alternative for you, but be sure to check with your doctor first. You may also want to get some help either by joining an organized program--Weight Watchers, TOPS--or by seeing a registered dietian. Think of making small changes each day that you can live with. Take one step at a time. It won't be easy, but I can tell you from the studies I've been reading and from the inspirational stories we hear here each week that it can be done. Let us know how you do. And you might stat by just trying to eat five servings a day of fruit and vegetables. That's where we began the Everyday Challenge in January.

Whole wheat couscous: You can find this in the bulk food bins at Whole Foods (at the one in Vienna, at least). If anyone has any good recipes using it, please share! I've got some at home waiting to be cooked...

Sally Squires: Thanks!

Bethesda, Md.: I recall reading that eating whole wheat bread can block calcium absorption. Any advice for someone who is fighting osteoporosis and who also wants to have a high fiber diet?

Sally Squires: There is some interaction. You may want to take calcium supplements at night before you go to bed.

Somewhere, USA: Ten minute pizza dough recipe? Do share, if not here then in a future newsletter? I'd love to try that!

Sally Squires: Will do.

Hypoglycemia?: Sally,
Just a question: Do you think you could ever do a column addressing hypoglycemia? Just wondering because this affects a lot of us and some of your hints for healthful eating do not all necessarily apply to us. I think your column is so great, though. Do you think you could ever do a column (or a discussion) on this topic? Thanks.

Sally Squires: It's an important topic and with a growing number of people who are insulin resistant, sounds like it's something we ought to address. Thanks for the suggestion.

Somewhere, USA: Sally- I just recently was able to read both the NY Times article about low-carb diets and the op-ed you wrote in response.

I thought the Times article was very well-written. It seemed to be quite a thorough examination of everything from empirical surveys of obesity and dietary recommendations to a review of the scientific literature on the subject of low-carb diets. The case for high-protein was very well presented.

I am sorry to say that I could not possible be more disappointed than I felt when I read your hegemonious reponse to the peice. What you wrote was full of cheap shots (an in-your-face remark about the fact that at 70+ years Atkins has a little heart trouble?) and little solid argument for your side. Petty mocking about things like the picture of the steak that appeared with the article (you know darn well that picture was placed by some one else and not chosen by the author) was in poor taste and smacked of petty fit-throwing.

I have a four-year-old niece who can, in a great state of 11th hour panic, produce a more rational argument against going to bed than you produced against low-carb diets.

For shame!

Sally Squires: Obviously, we'll have to agree to disagree on this one. But watch next week's Health section for a lot more on this important topic.

Somewhere, USA: Sally, I'm a 5'8" 23-year-old female who wants to lose about 5-10 pounds around the abdomen. Even with exercise, the amount of calories per day that I can eat and still lose weight is obnoxiously small -- there's not enough food to last all day, plain and simple. How do I get around this without being hungry all day? And yes, I do eat lots of veggies, drink water, etc., but I simply don't get enough to eat. And yet, when I do get enough to eat, I can't lose weight. And yes, I am 5-10 pounds overweight, I'm not simply trying to get to an unnatural size.

Sally Squires: Dear Somewhere: What you're describing does not sound like fun. I'm wondering if you have restricted your food too much. Also, are you eating enough of healthy fats--nuts, olives, avocados, fish--and protein? How about trying this: make a list of the foods that you really enjoy. And now, it can't only include ice cream sundaes. Think of things that you would really enjoy eating every day and that make you feel full. From that list, plan a couple of days of meals. Aim for about 1,800 to 2,000 calories a day. Spread that out over three meals and two snacks. And walk about 20 minutes every day.

Just see how that makes you feel. Worry about the weight in a couple of weeks. But first, see if you can get onto a healthy diet and regular activity.

Arlington, Va.: For people with back problems:I have two herniated discs and an SI joint that is constantly inflamed. I started doing yoga a few months ago and just six weeks ago started pilates. My back has NEVER felt better. Talk to your doctor or chiropractor before you do any of these things. I can walk, run, cycle, and lift weights completely pain free as long as I am very careful with my breathing and core muscles. Most health clubs offer these classes and they're worth it!

Btw, I lost 40 pounds with WW and the Lean Plate Club keeps me motivated to keep it off with these wonderful weekly chats. In fact, it was this chat that inspired me to start lifting and I can do "real" push ups (no knees) for the first time in my life!

Sally Squires: Thanks Arlington.

Crofton, Md.: Hey Sally, I had a pizza at a place called Iron Man Pizza that had a whole wheat crust and was topped with ricotta cheese and spinach. It was really good. I've also had a Mexican Pizza which had corn meal added to the crust. That upped the fiber content without making the crust too heavy. Does anyone know where I can find whole wheat hot dog buns or hoagie rolls? I want to make meatless meatball sandwiches for my veggie niece, but I haven't been able to find whole wheat rolls.

Sally Squires: Thanks Crofton. I find whole wheat buns at regular supermarket. Healthy CHoice or Arnolds makes some I believe.

Fairfax, Va.: My newly favorite recipe for this summer:
- Have your mixed greens ready in a big bowl
- Heat a bit of olive oil in a pan and toss in a can of white beans, drained, and some chopped bell pepper, season to taste; quick and lower fat option: skip the oil and heat the bean with some juice in the microwave and season.
- Make a vinaigrette or use your favorite bottled one.
- Toss scallops or shrimp or squid in some olive oil, salt and pepper.
- When the seafood of choice is done, put them and the warm bean mixture and the vinaigrette on top of the salad green. Toss and serve with or without bread.

Sally Squires: Yum, Fairfax. Thanks!

Washington, D.C.: I've been adding fiber to my diet by choosing a high-fiber cereal in the morning. Some of them aren't the most tasty, so I sometimes mix them. For instance, Grape Nuts is a great addition to any cereal -- good taste and a nice crunch! These days I'm mixing Grape Nuts and Fruit and Fiber. Then I add a tablespoon of ground flax seed -- the taste is imperceptible but it adds tons of fiber as well as Omega-3s. Then I top off my bowl with some strawberries or some blueberries, just to sweeten it up a bit.

I swear, I find myself looking forward to my morning cereal before I even go to bed!

Sally Squires: Great idea, DC. Thanks.

Silver Spring, Md.: One terrific use of frozen fruit is to throw it in the food processor with a block of tofu with a little vanilla extract, perhaps a little sugar, honey or stevia. A typical bag of frozen fruit to a 12 oz block of silken tofu. Cherries are particularly good, so are raspberries and strawberries. Peaches have a more subtle flavor. Great dessert for those who must avoid dairy products and for anyone trying to avoid sugar and artificial ingredients. Good source of protein, too.

Sally Squires: Thanks Silver Spring. Except, I'm not sure about the stevia, since we did the piece on sugar substitutes...

Washington, D.C.: I've lost a lot of weight since 1/1/02 -- not through LPC per se, but cutting out extra sugar, fried foods, snacks, fat, etc. and working out regularly. Twenty-six-year-old female and have lost 2-3 pant sizes. Question is: How much weight is too much weight to lose too quickly. Thanks.

Sally Squires: Congratulations, DC. Experts say tat 1/2 pound to 2 pounds per week is a safe rate to lose weight. Also means that you can slowly adjust your eating habits to healthier ones.

Springfield, Va.: Hi Sally!

I have two questions which I've been wondering aobut for quite some time. First, I know that processed fruit juices are lacking in nutrition, therefore we should limit our children's intake. However, I make my own with a juicer for my toddler (melon, grapes, klwi, mango, peach, carrot etc.) Am I juicing out all the nutrition? Second -- why are we told not to drink diet soda if we are trying to lose weight? Is it the caffiene? Sodium?

Thanks so much!

Sally Squires: Hi Springfield. Limiting intake of fruit juice is mostly because of its concentrated calories, which rival soft drinks. Also, the brain does not seem to register calories from liquids--at least liquids that are not high in volume--as well as it does from food. As for the diet drinks--don't know about the admonition not to drink diet drinks while on a diet. Think it has to do more with personal preference.

Chili: Chili is a great way to get lots of fiber through beans, and also the goodness of tomatoes. I make mine in the crock pot with 1 pound ground turkey, 1 1/2 pounds tomatoes, 2 cans of drained black beans, 1 onion, and lots of spices (chili powder, hot peppers, garlic powder, pepper). Serve over rice (brown if you can get your kids to eat it).
Also, I make a salad with a can of drained, rinsed white beans with Boston lettuce, red onion, dill and an oil/vinegar dressing. It's yummy and you get the fiber from the beans again. However, don't serve this with the chili, it is bean overload!

Sally Squires: Great thought on the chili, although it's a little hard to think of this food during our heat wave, but it will be wonderful for fall and winter.

Sally Squires: We're out of time, folks. Sorry that I did not get a lot of questions this week. I will answer these off line and make sure they are posted. The winners this week are New Market, Mt. Ranier, Bulgur and Somewhere for the half and half pizza recipe. Thanks everybody for the great quesitons, suggestions, recipes, tips and yes, inspiration.

Please e-mail me at squiress@waspost.com and put winner so I can send you your prize. If you want to subscribe to the Lean Plate Club electronic newsletter log onto www.washingtonpost.com/wp-srv/email/front.htm

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