Washingtonpost.com: Live Online

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

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

Sally Squires has covered health and nutrition for The Post since 1984. She holds masters' degrees in nutrition and journalism (both from Columbia University), is co-author of "The Stoplight Diet for Children" and covers heart disease, cancer, psychology and many other health topics in addition to nutrition. She usually eats a salad for lunch, sits unluckily close to the Health section's legendary cookie depository and (for this phase of her ongoing battle of the bulge) swears by "The Firm" series of exercise tapes.

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

A transcript follows.

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

Sally Squires: Welcome to the Lean Plate Club!

Boy, is there nutrition news this week. Tomorrow, the National Cancer Institute (NCI) kicks off the Great American Weigh-In. It's done in conjunction with Weight Watchers and the American Cancer Society. For more information, contact 1-800-651-6000 or go to WeightWatchers.com

Of course, there was the ephedra news...and the NCI also held a breast cancer workshop last week, looking at early reproductive events and their link to breast cancer.

One interesting finding that was underscored is the link between obesity and an increased risk of breast cancer--yet another reason to reach and maintain a healthy body weight. There was also data presented on weight gain--and how even adding relatively small amounts--for example, 6 to 10 pounds--after menopause, seems to boost risk. Yet another reason to keep focussed on eating healthy and moving more for life.

And speaking of moving more: findings also presented last week at NCI showed that women who exercise regularly seem to have a reduced risk of breast cancer. That's one more reason to join the Make the Move challenge, which begins week five today. (For more information see www.washingtonpost.com/leanplateclub) And no, it's never too late to join.

We're also looking for people who are interested in having a fitness makeover. If that sounds like you--please e-mail me at leanplateclub@washpost.com, and please note fitness makeover in the subject line.

Lean Plate Club electronic newsletters went out this morning. If you're still not receiving yours--or are having trouble subscribing--I want to know about that too. E-mail me at squiress@washpost.com and please put trouble subscribing in the subject line. A tip:go to the website, check your subscription page and make sure that you have not inadvertantly been unsubscribed. By the way, thanks to Alexandria from last week's chat who offered two great recipes for salad dressings. They are in today's newsletter. You'll also find a site to try a demo of a computer program that will give you calorie counts for foods prepared at home.

On Sunday, I went to Christ Church-Rockville and met with a great group of people who are looking for ways to eat more healthfully and move more during Lent, which begins tomorrow. We had a lively and interesting discussion. Whatever your motivation, the latest evidence--which includes the release this week of new data from the World Health Organization--suggests that the obesity epidemic is spreading worldwide and unless we all take steps, it's not going .

The sun's out today--finally!--and with spring around the corner, I'm doing a little cleaning here at the office. So listen up because there are a number of give-aways this week:

The WHO report emphasizes the importance of eating more fruit and vegetables, so in honor of that I've got 10 5-a-day cups to give away to the first LPCers who email me at squiress@washpost.com (and please put 5-day-cup in the subject line!)

Other freebies:

The Courage to Start: A Guide to Running for for Your Life by John "The Penguin" Bingham (a columnist in Runner's World magazine) (Fireside; $12)

The Art of Breath and Relaxation (LivingArts)--A VHS tape

The New Sugar Busters: Cut Sugar to Trim Fat by R. Leighton Steward, Morrison C. Bethea, MD, Sam Andrews, MD and Luis Balart, MD

Get Skinny theSmart way by Annett B. Natow, PhD., RD and Jo-Ann Heslin, MA, RD ( Pocket Books; $14)

The Slow Burn Fitness Revolution by Frederick Hahn, Michael R. Eades, MD and Mary Dan Eades, MD (Doubleday; $22.95)

For those new to the Lean Plate Club, here's how it works: inspire us, regale, delight us. We're looking for great tasting healthy recipes, inspiring stories of personal change; innovative ways to get lifestyle exercises--particularly those two minute walks--into your daily life or to thwart calorie creep (the topic of today's Lean Plate Club column in the Health section.) Give us that, and one of these books or tapes could be yours. Winners are announced at the end of the chat. As always, this offering does not endorse any exericise, weight loss or eating plan.

Now enough of my chatter---on to the chat!

Alexandria, Va.: Sally, insightful piece on calorie creep. One solution to the ever-expanding size of food packages and portion sizes is to buy the smallest size of everything. Sure, buying in smaller sizes costs more over the long run, but if you eat only one little box of cereal instead of a quarter of a box of regular cereal, you save 300 or so calories. That adds up, as you said. As one fitness guru once said, "Calories are more valuable than dollars!" America will only get a grip on this weight problem thing once we give up that bargain mentality. Food companies and restaurants have duped us with supersizing and the like. It's no bargain to get more food for your money when you end up wearing those extra calories.

Sally Squires: Thanks Alexandria! Well said. And I've heard nutrition experts also point out that even our dinner plates are getting bigger (both at home and at restaurants.) We're going to have to teach ourselves what a reasonable portion size really is because it's somehow gotten all out of whack.

Chicago, Ill.: This is actually another answer to the reader from McLean who inquired about software programs for nutritional information of recipes. I'm a culinary student and I swear by MASTERCOOK software. I discovered this for use in a nutrition class assignment and it's excellent for entering your own recipes and calculating the nutritional information. Besides being relatively inexpensive (approximately $30), the newest versions of the software are affliated with Cooking Light magazine, so a great library of recipes is also included.

Sally Squires: Hey Chicago: DC's snow has until recently looked an awful lot like the windy city...This is a great resource to know about. Thanks for posting.

And for those who didn't see the Lean Plate Club newsletter this morning here's what generated the discussion

McLean, Va.: Do you know of any software which would give me the same sort of nutritional information which appears at the bottom of each Washington Post recipe? I would dearly love to find some sort of calorie calculator, into which I could put recipe ingredients and out would come calorie content, fat, sodium, etc. Thank you very much!
You bet, McLean. Food Section Editor Jeanne McManus says that her staff uses Nutritionist Five, now Nutritionist Pro, a windows software program issued by First DataBank, Inc., The Hearst Corporation, 1111 Bayhill Drive, San Bruno, Calif. 94066-3035 (Consumer support: 1-800-633-3453; Sales 1-800-428-4495.) You can request a free demo at www.firstdatabank.com/specialty_software/nutritionist_pro/nutritionist_pro_demo/

Bethesda, Md.: Hi, Sally. In the e-mail newsletter, there was someone looking for software that would do nutrition calculations. I have a Cooking Light CD-ROM that I bought several years ago for about $19.95, maybe a bit more, from Best Buy. It has recipes, of course, but also allows you to input your own recipes using their long list of ingredients and amounts -- and it will calculate the nutrition information based on however many servings you want. I haven't used it in a while; you can definitely add ingredients if they're not listed, but not sure whether you can also add nutrition information.

Sally Squires: Great Bethesda! Sounds like another terrific resource and it's certainly a lot kinder to the pocketbook. Thanks for telling us about it.

Harrisonburg, Va.: Sally --

Have you been peeking in my kitchen window? I measured my grape nuts this morning and I've crept up from 1/2 cup to almost a cup. And my 1/4 cup of raisin had turned in to about 1/2 cup. That's probably 300 calories a day that I didn't know I was eating.

Thanks!

Sally Squires: No, I promise I wasn't peeking...just paying attention to my own portions and sometimes finding surprise--and shock--when I read the nutrition labels. It's really easy for those calories to creep in.

Frederick, Md.: I have two suggestions to combat calorie creep. A kitchen scale -- It beats the guess work at what does a one ounce slice of cheese look like or how many pretzel pieces can I have if the all the whole ones are broken. Also, when I get a bag of pretzels or cereal (I like it dry as a crunchy snack) I measure all of it out into individual snack size bags, then I know exactly what I'm eating.

I also have a quick and easy recipe:

Pita Pizza -- Take a whole wheat pita and top with 1 Tbs of commercial pasta sauce (or thinly sliced fresh tomatoes). Measure out 1oz shredded part-skim or low-fat mozzerella cheese sprinkle over the pita and top with your favorite veggies (I like sliced baby bella mushrooms). Add a shake or two of Italian seasoning and 1tbs. shredded Pecorino Romano cheese (this zips it up a bit). Bake at 450degrees for about five minutes and serve with a green salad.

Sally Squires: Hey Frederick: A kitchen scale is a great idea, although I think I'm going to have to upgrade to a model that measures smaller amounts.

And the recipe sounds delicious. Plus, you've managed to hit some high notes nutritionally with that whole wheat pita bread (good fiber and complex carbs); tomatoes, cheese and mushrooms (good on dairy and veggies). Plus it's fast. A win-win combo. Thanks very much!

Gaithersburg, Md.: Dear Sally
Thanks so much for this great forum. I need help. Over the past year I have lost 50 pounds -- about a pound a week but I am now on a plateau since beginning of February and can't lose anything and the weight is starting to creep ever so slowly on has any one got some suggestions I have increase the cardo and weight training doing a food diary watching my portions get some sleep is there anytrhing I am missing.
Thanks

Sally Squires: Hey Gaithersburg: First of all congratulations. Give yourself a huge pat on the back for that impressive weight loss. It's not unusual to hit a plateau. My guess is that you might have even hit one before. And I'm sure it's a bit disconcerting to watch the bathroom scale creep upward a bit.

Yes, indeed, this is the exact right moment to take action. And if you're not doing it, weight training is a good place to start. Try to boost your metabolism with more daily activity--you might want to take a look at the Make the Move challenge that we're now running. And if you're not already tracking your food by measuring portions and writing down what you eat, you might want to try that too, just to be sure that you aren't experiencing your own calorie creep. It's also really easy to "taste" food while cooking and slip in calories that quickly add up.

You might also check with your doctor and consider seeing a nutritionist for one session. Think of it as a nutritional "check-up" just to be sure that you're not missing anything. But keep up the good work. You're very inspiring!

Arlington, Va.: Just wanted to pass along a recommendation for a great yogurt. Columbo's Classic Fruit on the Bottom is simply delicious. This is coming from someone who HATES yogurt but knows she should eat it for the calcium.

Sally Squires: Thanks Arlington! Sounds good. And that yogurt can sometimes be easier for folks who are lactose intolerant to digest. Home-made smoothies (where you can control the calories) are another good way to get some serious calcium. You can also cut down on some of the added sugars--a new recommendation from the World Health Organization this week.

Re: Calorie Creep: I was tracking all of my food and not losing the weight I expected until I started weighing everything. What really surprised me was that I was eating far more calories from fruit than I thought. Most of the calorie counters are for SMALL apples, pears, bananas, etc. but the supermarket usually only sells the larger fruits. I found most bananas, apples, and pears are closer to two servings than one.

Sally Squires: Absolutely right on! The good news is that makes it a little easier to get the recommended five a day servings of fruit and vegetables. (It's actually seven a day for women; 9 a day for men.) The bad news is you may be eating more calories than you realized. But it's also hard to eat too many fruits and vegetables. In other words, if you get full on them, you may eat less of the other calorie dense foods with fewer healthy nutrients.

Silver Spring, Md.: Any suggestions for quick, healthy dinners that the whole family (2 adults and 3 children aged 6 and under -- fortunately no fussy eaters in the group) can eat? We keep kosher, so take-out is not an easy option. Thanks for your always interesting and informative chats.

Sally Squires: Hey Silver Spring: Here's what we made last night in about 15 to 20 minutes: whole wheat pasta topped with ground turkey/jar of "alfredo" tomato sauce (2 grams of fat per serving for the tomato sauce; 1.5 grams per four ounces fo the turkey.) Served with yogurt for some of us, fresh raspberries and we could have added a salad, but didn't last night. For beverages: skim milk or calcium fortified juice.

Other suggestions out there?

Cadmus, Mich.: Any suggestions for second shifters. On timing of meals, snacks, etc.

Sally Squires: Hey Cadmus: Yes, it can get tough to stay on a decent schedule. During graduate school I worked both the 4 to midnight shift and the overnight.

Try to leave about three to four hours between meals. And since your cafeteria may not be open--leaving the vending machines a tempting option--be sure to pack plenty of healthy stuff. You might also want to think high volume foods--salads, soups, cereal etc.--which will be more filling with fewer calories.

Gaithersburg, Md.: Hi, Sally,

Walking works! Exercise works! I can't say enough about it.

My husband and I just got back from a 10-day trip to Paris, where I pretty much ate what I wanted. No, not the healthiest stuff, always, but I knew it was just for a short amount of time. I had great French food: steak frites, pastries, foie gras, pates, you name it (and fell in love with Grand Marnier crepes). I'm on Weight Watchers, and tried to journal, but frankly, after about 4 days, just gave it up. I have no idea, calorie-wise, what I ate those last few days, but I just know it was a LOT.

I got back on Thursday, and this morning I was nearly a pound lighter than before I left.

What we did was WALK. Walk, walk, and walk some more. We took the Metro, of course, but then walked wherever we wanted to go. We went out on morning walks for fun (and I even ran a couple of miles, twice). We did walking tours. The weather was beautiful, so we eschewed museums and spent as much time outside as we could. We easily walked several miles every day. (No, I don't have a pedometer; wish I had been able to measure even one day.)

It was a really wonderful vacation, and I now think I've broken the plateau I've been on for a while, and can lose my final 15 pounds.

Sally Squires: Welcome back Gaithersburg. Sounds like a wonderful trip. I'm guessing that you also did something else: I'll bet that you ate three regular meals and didn't snack a lot in between. Those snacks can often add up to mini meals--and a lot of added calories. But I'm also sure that the exercise helped a lot and it illustrates what a toll our sedentary lifestyle is taking...Thanks for posting.

Fairfax, Va.: This is a message for the production team -- there is a VERY intrusive pop up advert which seems to be moving to the exact spot of the discussion I'm trying to read, when I scroll, so does the ad -- it's really difficult and annoying. By all means get revenue in this way but not by stopping us from reading the chat! Thanks.

Sally Squires: Hey Fairfax: I'll bet it's my fault. (My apologies.) When I inserted that link to the demo program, it probably screwed up everything. We'll get it fixed. And blame me, not the production dept. Sorry.

Burke, Va.: I'm at an awkward stage. I've lost enough weight that my clothes no longer fit, but not enough to drop a full size (or to justify buying more clothes). Do your readers have any suggestions on how to dress during this stage so that I don't look like a scarecrow?

Sally Squires: Hey Burke: I'm going to post this to the membership. I'm guessing that they'll have some great suggestions. Congratulations by the way!

Houston, Tex.: Hi Sally,
I used to have the calorie creep problem -- especially with cereal. What worked for me was switching to Instant Oatmeal in the mornings. They come in packets, so you always know how many calories that you're eating. Plus, they are very filling, so I'm always satisfied after one packet. I usually make it with a little extra water, so it feels like I'm eating more.

Sally Squires: Way to go, Houston. Sounds like a great idea. Thanks for telling us about it.

Washington, D.C.: I read yesterday's Post article about San Antonio having the highest percentage of overweight adults, but I could not find the data from the CDC Web site.
Can you post the link to this particular CDC report?
Thanks! Love your chats.

washingtonpost.com: I managed to locate this Obesity Trends Report. (Careful, it links to a PDF file)

Sally Squires: Here you go DC. You can thank National reporter Rob Stein for ferreting out this information. It was his request that prompted CDC to do the calculations on the cities. And thanks to our producer Liz Kelly for finding the link.

Ashburn, Va.: For those who don't like yogurt, Yo'Baby yogurt (full-fat, unfortunately) is absolutely delicious. My son and I take turns having spoonfuls for dessert (he feeds me, I feed him. He's 13 months)

Also, I'm finally below my pre-pregnancy weight of 128 (at not-quite 5 feet tall.) On my way to my goal of 115!

Sally Squires: Way to go Ashburn! Your son sounds adorable--and already into good nutrition, thanks to you. Thanks for the tip.

washingtonpost.com: Nutritionist Pro Software

Sally Squires: Here's the uncorrupted link to the software demo mentioned above. And mea culpa from me for posting the link that screwed everything up.

Carbs/Proteins/Fats breakdown?: Sally,

I just recently started using Fitday to track my eating habits. As I suspected, my fat intake is pretty low. I've been trying to aim for 20 percent by consciously adding in a tablespoon of PB or a teaspoon of olive oil to my diet. I know Dean Ornish aims for 10 percent of calories from fat, but I was under the impression that most dieticians found that number to be too low.

Two questions:

1. What is the lowest percent that is safe in terms of fat? I'm not trying to go lower, I just want to make sure I'm getting enough.

2. What are the general overall carb/proteins/fats ratio that are recommended for someone with a few pounds to lose?

Thanks, and keep up the great chats!

Sally Squires: Hey: Great question and very appropriate given the World Health Organization's report this week. Here's what WHO says: For total fat, they recommended 15 to 30 percent of daily calories, with saturated fat making up less than 10 percent. For carbs, WHO said aim for 55 to 75% of calories per day. Protein can comprise about 10 to 15 percent of total intake. Those recommendatons are pretty consistent with various US Guidelines.

Beltway: Hi Sally!

I've found a great way to satisfy my after-dinner chocolate craving (well OK, my all day, all the time craving!) -- chocolate soymilk! It's much more healthy compared to the standard chocolate milk, and it's great for lactose intolerant people! Some brands (I'm thinking Silk) even come packaged with added nutrients and vitamins. Hope that helps!

Sally Squires: Thanks! Have never tried that, but it sounds good.

Boston, Mass.: Just chiming in to agree with the earlier poster: doublecheck yourself once in a while to make sure you're measuring your food accurately. It's easy to start to overdo when you're 'eyeballing' it. I checked myself last week and found that my 2 tablespoons of peanut butter at breakfast was creeping closer to 4--and that's a LOT of extra calories!

Sally Squires: Excellent point, Boston, and another illustration of the insidious nature of calorie creep! Thanks.

Paris and Snacking: Sally, good point on snacking -- one of the things I noticed when I was living in Europe was how little most Europeans snack. They eat three solid meals a day and little or none of the junk that we seem to live on. Of course, most of them walk a lot more, too, especially in cities like Paris. Sounds like a divine trip!

Sally Squires: Yes, it does. I recall that when we were in Spain, now a decade ago, we also ate three square meals a day, but sat down and really enjoyed the food. There was no snacking in between and we did a lot of walking.

Crofton, Md.: I bought a bunch of the one cup cheap plastic food containers. Now, whenever I buy cereal I portion the whole box it into the little containers. I just grab one and a carton of yogurt on my way out the door in the morning. I've found that not only does it keep the calorie creep under control, it also keeps my cereal much crispier!

Sally Squires: Great idea Crofton! This is another advantage of packing food for the day ahead of time. It's all ready to go--whether you eat it at home, at the office or while you're out and about--and you've already taken care of portion control.

Re: Clothes not fitting: Wear longer shirts and use a scarf to nip them in at the waist. Take advantage of sweater weather to cover the slight looseness. Big, funky belts.

Alternatively, let your clothes be baggy and GLOAT with your friends at work about it.

Sally Squires: Thanks! Great ideas--especially the gloating....

Tijeras, N.M.: I just read in the e-mail that I received today the question about how to get nutrition information from recipes. I use a program called MasterCook, and it will calculate nutrition information based on the standard ingredients that you use and how many servings you expect from the recipe. I bought it at Costco and it was under $50. On occasion, I have entered a recipe from a newspaper or magazine and MasterCook calculates the recipes pretty close to what's in the printed recipe. I would be interested in hearing if anyone else has used this program and what they think of the results.

Sally Squires: Thanks Tijeras. I think you're the second LPCer to mention this program. Sounds worth checking out.

Washington, D.C.: I am looking for a good low-fat bran muffin recipe. Any suggestions?

Sally Squires: Suggestions out there?

Falls Church, Va.: I read in previous transcripts that flavored seltzer is a good way to consume water, if you don't relaly feel like plain water. Question: do the flavorings or carbonation create any health problems? Are they bad for tooth enamel?

Sally Squires: The carbonation might give you a little bloating, but otherwise should probably not cause any problems. I'm not sure of the acidity of flavored seltzer. They usually don't have any calories, however. Have not heard about any damage to tooth enamel.

Monsey, N.Y.: Hey, Sally, love your chat. I'm leaving for my four minute walk right now and will be back to read the rest. Just a small point: For kosher you can't have yogurt or dairy with turkey, but the calcium-fortified works.

Sally Squires: Have a great walk. And thanks for the tip on mixing meat with dairy. I should've thought of that.

Kitchen Scales: I enthusiastically recommend Salter brand kitchen scales. I got mine at Zabar's in Manhattan because they had the best price on the one I wanted, but I know they are sold at other stores too. Many are very compact, accurate to an eighth of an ounce, and have tare features so you can just keep adding ingredients to your plate or bowl. It really has helped me to accurately track portions. So I don't get tired of measuring everything, I try to incorporate foods that I do not have to measure and can eat as much as I'd like, such as certain veggies and a few types of fruit.

Sally Squires: Thanks! Sounds like a great scale. I haven't been to Zabar's in years, but recall with great fondness all the wonders--food and gadgets--in that store.

Pedometer: I exercise a fair amount (4-5 times a week) but thanks to this new pedometer I got last week, I am seeing that my lifestyle movement could use some help. I'm taking the stairs, trying to use other walking opportunities, yet my total daily steps (without exercise) still hovers at around 6,000. When I go for a run, it's about 10,000. By the way -- I've been able to include 1-2 additional two minute walks in my day, but beyond that, it's a struggle. Am I a candidate for an exercise makeover?

Sally Squires: Hey, congratulations on getting all that great activity. And yes, you could be a candidate, although we're also looking for very sedentary folks. E-mail me at the above address and let's talk further. Thanks for posting.

Alexandria, Va.: Thanks so much for having these chats Sally! To the woman with loose fitting clothes. As someone who has lost nearly 30 pounds I can say I have been there. I walked around with baggy clothes for a while and then had some of them altered. It can be cheaper than buying new (depending on the item) and prevents you from having to buy a whole new wardrobe.
On another note -- any thoughts on the recent article calling for a U.S. Department of Exercise? I have been active my entire life and will, reluctantly admit, I have had a HUGE setback over the past 30 days. With folks working longer hours these days it is often difficult to head to the gym at 7:30 p.m. or even safely walk outside. Any comments?
For a positive change: I just took a 30 minute power walk outside and feel refreshed. Hope to keep it up and get back running soon.

Sally Squires: Thanks for the kind comments, Alexandria and congratulations on those 30 pounds. Yes, it is a struggle some days to get any activity. Experts say that we have masterfully managed to engineer physical activity out of our lives with so many time-saving devices and wonders like, yes, the internet, which carries this chat to you. So that means we have to literally take steps to get more activity back into our lives.

Having one piece of exercise equipment at home (you can buy some good stuff used) is one way to fill the gap. Videotapes for exercise are another. Take the long way around to get to your office. Go to the restroom on another floor. Park at the far end of the lot. Walk--don't stand--on the escalator. Vow to take the stairs whenever possible. You get the idea...

New York, N.Y.: Hi Sally,
On the second shift note -- I'm a sophomore in college trying to get rid of the freshman 20 that I put on last year. I've cut my calories down to about 1400 a day, and I've been doing well. I've lost 5 pounds this semester! But occasionally, 2-3 times per month, I have to pull "all nighters before tests, or to finish papers. How many extra calories should I be eating when I have to stay up all night? I end up ravenous, and rationalize my eating with the fact that I've been awake so long. Thanks!

Sally Squires: Hey New York: You're also probably experiencing what University of Chicago researchers have found in studies of healthy, young adults: even missing one hour a night of sleep can wreak havoc with your blood sugar levels and various hormones, including insulin.

As for those numbers of calories: there's no should. Figure on a couple of snacks through the night of a couple of hundred calories each. Try to make them a mixed meal--that is with some protein, some fat (preferrably healthy) and some carbs. A smoothie is one way to go. A bowl of cereal with a few nuts on top and some skim milk and fruit is another. Some soup--clear broth to sip perhaps--would be another way to get through the night. But also cut yourself some snack: even if you go higher on the calories, get back on track the next day with as much sleep as possible, plenty of activity and good eating.

Teenager update: Hi, I'm the poster with the 13-year-old daughter whow is borderline overweight that wrote in a month ago. I wanted to let you know that we are working on the food issue. I have been making lots of soup, and veggies. She actually has started eating broccoli and cauliflower! We've been doing some cooking together, which helps a lot, too. She discovered she likes pancakes for breakfast with fruit, and doesn't use butter or syrup. She slips occasionally (who doesn't, Girl Scout cookies are in!) but she's lost three pounds.

Sally Squires: Congratulations! Sounds great. Thanks for letting us know.

Best Bran Muffin Recipe: It was featured in Cooking Light sometime last fall. Had lots of oat bran, whole wheat flour, flax seeds, shredded carrots, chopped apples, golden raisins and other goodies. For some reason it didn't make it into their recipes on their webiste, but I can email it to Sally if you'd like. They also freeze very well.

Sally Squires: If you e-mail to me, I'll check with Cooking Light about permission to reproduce in the newsletter. Thanks!

Laytonsville, Md.: On the low fat bran muffin question, I replace the oil, and EGG liquid volume with applesauce. I learned this by reading Dr. Ornish and other vegetarian cookbooks. Going veggie has helped me to loose 30+ pounds. This Lent I am increasing my whole fruits and veggies, and limiting my "white" carbs by using one piece of toast only a day, and avoiding pasta. Let's see if this helps.

I just finished the book "Dr. Furhman's Eat to Live" -- great advice and ideas!

Sally Squires: Thanks Laytonsville. By the way, Dean Ornish has gotten a lot of famous chefs to provide recipes for his cookbooks. Whether you follow his program to the letter or not, they have some great recipes.

Portland, Maine: Sally, I hope this isn't too late... I'd love your input. When I'm at work, I bring a can of low sodium, low fat soup for lunch and several apples, oranges, etc. to snack on throughout the day. After work I head to the gym and do about 40 minutes of cardio (six days a week) and some easy lifting here and there. After the gym, I tend to eat whatever I want for the rest of the night. I usually don't eat later than 8:00 or 9:00 and my calorie intake is never more than say, 1,500 a day, but I'm wondering if the stuff I eat at night -- sometimes pizza or fried food -- ends up negating the efforts I make earlier in the day. What do you think?

Sally Squires: Hey Portland: What counts are total calories in versus total calories out. There is no magic time to stop or start eating. Sounds like you're doing good things. Are you seeing results?

Kosher, healthy, kid-friendly food: My kids love making their own burritos, and you can make them vegetarian. Put out dishes of non-fat refried beans, grated cheese, shredded lettuce, salsa, and whatever else your kids might like, and of course, tortillas (there are many that are not made with lard). When they make their own, they are more likely to eat it.

Also, I made a meal that was a huge hit last night with recipes from the Star Wars Cookbook. Opee Seas Crunch is basically fish filets dipped in crushed corn flakes and rice crispies and baked. And the Nabooli Forest is a simple tabouli made with couscous, onion, and garlic, with celery stalks for trees. (I used whole wheat couscous from Trader Joes).

Sally Squires: Thanks! Sounds great.

Washington, D.C.: One of your postings caught my eye. I am a very sedendtary -- basically non-exerciser. I am 10-15 pounds over what I want to weigh and am not exercising at all at this point. Really not sure what it is going to take, but I cannot get myself to the gym. I run after my 2 year old and take the stairs on occasion but other than that, it is a sad state of affairs. Can I be part of the exercise makeover? How can I get more info?

Sally Squires: If you want to be part of the exercise makeover, contact me with your name and phone number at squiress@washpost.com or at leanplateclub@washpost.com and please put fitness makeover in the subject line.

York, Pa.: Hi, Sally,
Here's a low-fat bran muffin recipe. These are terrific and they freeze well. I mailed three to my daughter at college in a recent care package and she said they stayed nice and moist. She misses Mommy-food (lower fat, more vegetables, and fewer temptations.)

Applesauce Bran Muffins
1 c. all bran cereal or bran flakes
1/4 c. milk
1 c. applesauce (no-sugar variety)
1/3 c. canola oil
1 egg (or egg substitute)
3/4 c. white flour
3/4 c. whole wheat flour
3 tsp. baking powder
1/2 tsp salt
1 tsp. cinnamon
1/3 c. brown sugar, firmly packed
Optional 1/2 c. pecans or slice almonds for crunch and healthy fat.

Stir the bran, milk, applesauce, oil and egg together. Stir together in another bowl the dry ingredients. Combine. Stir just to moisten. Bake at 375 for 20 - 25 minutes. Makes 12. 3 pts each on Weight Watchers.

Sally Squires: Thanks York! Sounds really good.

Ten Percent, Baby!: I stepped on the scale after two weeks away from it -- two weeks in which I went to a conference with my mother and had hotel food and hotel booze AND then got stranded by the snow for an extra 4 days of "vacation."

Well, back home, and back on track. Stepped on the scale, and was actually DOWN 1.2 pounds.

Which means I've lost 10 percent of my body weight since Halloween!

Thanks for being a constant Tuesday help towards that goal, and the goals to come.

Sally Squires: Way to go! Just shows that one need not get side tracked by the elements! Thanks for letting us know.

Takoma Park, Md.: Sally,
I am disappointed that the FDA did not call for an outright ban on ephedra. What are your thoughts on this issue?

Sally Squires: I think we're going to have stay tuned and see what the FDA decides. Clearly, however, many experts are warning the public to be very careful with this stuff. You might also take a look at the five alternatives that we offer in today's Health section.

Lurker from Richmond, Va.: Sally,
I am a long-time lurker and this message is for people looking out for good strength training videos. My husband and I have been following Francesca Gern's body sculpting videos for more than a year and have been extremely pleased with it. We use Weights II and plan on getting Weights III. This can be done in the comfort of one's own home with just a set of dumbells. For more info, check out www.flexcity.com.

Sally Squires: Thanks for posting, Richmond. Sounds like a good resource.

Washington, D.C.: Your response to the Paris vacationer prompts me to ask -- is it better to eat five to six smalls meals a day or three regular ones?

Sally Squires: Hey DC: There's no one answer for everyone. Again, what seems to matter most are the total calories in/total calories out. What's important is to figure out what works best for you.

Midnight, Md.: Since my teen years I've been a midnight eater, started when my second shift working parents came home for dinner at 1 a.m. I have been uable to kick the habit successfully for any length of time. Most of the time I'm not aware until its too late. I've tried over the counter sleeping pills in hopes of not waking up in the middle of the night. Keeping the bare minimum in the frig, but there is always something. I'm exercising at night, etc. Its been almost 20 years of waking up at 1AM, I know it will take time to conquer but I keep slipping. The extra calories are not good for my weight loss efforts. Any suggestions would be greatly appreciated.

Sally Squires: Hey Midnight: You are not alone in this problem. If you want to e-mail me after the chat, I can tell you about a researcher in the region who is doing some studies of this problem. In the meantime, you might plan out a healthy snack that could be ready for your nightly foraging and see if that helps. Perhaps one slice of whole wheat bread with a tablespoon of peanut butter ready on the counter in case you make a midnight raid?

Re: Bran Muffin: Here's a great fat-free muffin recipe. You can freeze them, too!

Low Fat Bran Muffins

1/2 cup whole wheat flour
1/2 cup all-purpose flour
2 tsp baking powder
1/2 tsp baking soda
1/2 tsp cinnamon
2 cups 100% bran
1-1/4 cups skim milk
1/3 cup firmly packed brown sugar
1 egg white
1/2 cup applesauce
1/2 cup dried cranberries

Heat oven to 400 F. Mix flour, baking powder, baking soda and cinnamon in
large bowl. Mix cereal, milk and sugar in another bowl; let stand 5 minutes. Stir in egg and applesauce. Add to flour mixture; stir just until moistened. (Batter will be lumpy). Spoon batter into muffin pan lined with foil cups, filling each cup 2/3 full. Bake for 18 to 20 minutes or until browned. Makes 12.

Sally Squires: Thanks! Sounds great. Clearly, there are a lot of bran muffin lovers out there and with good reason.

Arlington, Va.: I have been a calorie counter for over two years, even though I'm now on maintenance and "don't need to." One of the things I bought early on was a platform-style, electronic kitchen scale ($30). That was a great purchase! I became aware of what a "typical" serving actually was (i.e., the size of the serving quoted on the nutritional label) as opposed to the serving I was taking! It lets me put the food directly on the plate (having compensated for the weight of the plate), so I'm able to see exactly how big the servings are. I haven't been restraining my serving sizes, but I still count the calories. This allows me to budget my total calories for the day and make choices. Do I really want to have two ounces of cheese as opposed to dish of ice cream? Some days I say yes, others, no. Since I keep track of the nutrients as well by using Dietpower, I'm able to also budget fat and fiber, which keeps me from going on an "Ice cream only" diet! Because I can determine the costs of various choices, I'm better able to budget my calories and nutrients so I can enjoy the foods I want without getting to the point where I crave them, yet maintain a balanced diet. Although I've made numerous attempts to lose weight in the past, this has been the only one that has been both successful and reasonably easy.

Sally Squires: Thanks Arlington! I'm not familiar with Dietpower but will check it out after the chat.

Sally Squires: We are out of time folks. The winners today are Chicago, Bethesda for the scale suggestion, Gaithersburg who has reached the plateau, Richmond for the weight lifting site and York for the bran muffin recipe. Thanks to all. Keep moving out there and Eat Smart! Until next week...

washingtonpost.com:

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