• The Lean Plate Club Discussion Archive • Column Archive • Health Section: Nutrition • Health Section • Food Section • Talk: Health message boards • Live Online Transcripts • NEW! Subscribe to the weekly Lean Plate Club and Live Online E-Mail Newsletters.

Tuesday, March 25, 2003; 1 p.m. ET

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.

Sign up for the free Lean Plate Club e-mail newsletter.

A transcript follows.

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

Sally Squires: Welcome to the Lean Plate Club. And many thanks to University of Maryland's Deborah Young and to Lean Plate Club member Cindy Cadman for agreeing to be our first fitness makeover. (By the way, there will be more...Thanks to those of you who have e-mailed me. We plan to do these makeovers from time to time and plan as well to check back in with folks to see how they are doing.)

Okay, so today, tell us about your obstacles to getting physical activity? And when you look closely at them, how many are real and how many are perceived hurdles?

Another topic for today: comfort food in these days of worry about the war and stress on the home front. Do you find yourself diving into unhealthy stuff? Or are you making smart choices?

Today we've got these freebies:

The Rules of Fat Burning: Fitness Made Easy by Kathy Smith (DVD;)

The Art of Breath and Relaxation by Living Arts (A VHS tape)

The Obvious Diet by Ed Victor (Arcade)

The Breakout Principle by Herbert Benson, MD and William Proctor (Scribner)


As usual, it works like this: share a great healthy food find with us or a recipe; tell us about your favorite healthy comfort food; describe how you're meeting the Make the Move challenge; tell us about your own inspiring story of instilling healhty habits,and yes, one of these items could be yours. All winners are announced at the end of the chat. And our offering of these items does not endorse any exercise or diet approach or any other product. It's simply a way of letting Lean Plate Club members know the wide range of options that are out there.

The newsletters were sent out this morning. If you are having trouble subscribing or did not receive your copy, please let me know by e-mailing leanplateclub@washpost.com and please put "trouble subcribing" or "didn't receive copy" in the subject line.

Now on to the chat!

Beans & More: Friday night I had a hankering for beans and rice. I rooted around in the pantry and found red beans and a can of diced tomatoes with chiles. Drained and rinsed the beans, added some leftover (cooked) Trader Joe's rice and veggie medley, the tomatoes, and a splash of V-8 for liquid, and heated it all up. Wow! Made enough for 2 generous servings, and soooo easy!

Sally Squires: Sounds great! A win-win combination. It reminds me of dish that I tried in January at Trader Joe's, which used marinated beans (only two grams of fat) plus sauteed turkey to make a turkey chili. Also quite tasty. And you illustrate how fast, healthy fast food can be.

Thanks for posting!

Rockville, Md: I am a student and I am working full-time. I go to school right after work and I don't always have time for dinner. When I get home, it's late and I am hungry and ready for bed. I always tell myself not to eat anything after 8pm or at least eat something healthy if I really have to. But it's hard to keep that diet especially when you are craving for "real food." What are your suggestions?

Sally Squires: Hey Rockville: Take a look at the poster above. Also, don't get hung up on that 8 p.m. idea. What counts is the total number of calories in and total out. (Although, obviously a really big meal may interfere with sleep.)

Sounds like you are stretched quite thin by your schedule. So how about having a mini dinner in between your job and your night class? Find a good way to pace yourself. There's no magic time to have meals, but to prevent continual noshing, it's not a bad idea to space them about two to three hours apart.

Washington, D.C.: Hello Sally! What's the deal on fruit juice? I substituted it long ago for soda and now drink quite a lot of it -- OJ for breakfast, then an all-juice cranberry blend several times for the rest of the day. I guess I figured it's something you can't get too much of it, but of course too much of anything is a bad thing. So my questions:

(1) How much is too much?
(2) How many of your fruit servings can come in the form of juice?

Thanks!

Sally Squires: Hi DC: Juice has many benefits, but know that it is also usually pretty high in calories. Since many juice drinks--including cranberry--have high fructose corn syrup, you're really just substituting one high fructose drink (soda) for another. Yeah, you do get some additional phytonutrients in that cranberry juice and you do avoid caffeine found in a lot of soft drinks.

You might do want one Lean Plate Club member mentioned to me: she takes orange juice and mixes a few ounces with about 8 ounces of sparkling water. (You can do this with other unsweetened juices too.) And you can buy straight cranberry juice, but it's pretty tart.

Technically, all your fruit servings could come from juice, but it's even better if you could spread those out with multiple types of fruit and juice. The USDA recommends about two to four servings of fruit per day (plus three to five servings of vegetables.)

V8 and tomato juice are two good options. Serving size--you might want to sit down--is 6 ounces for all juice, far less than what most people consume.

Capitol Hill, Washington, D.C.: Whoever coined the term "comfort food" deserves a rap on the knuckles. Why are we looking to FOOD to comfort us? We ought to be reaching out to each other in these troubling times, not the fridge! I think a lot of folks use stress as an excuse to eat things they know they should not.

Sally Squires: Hear, hear, Capitol Hill! And let me throw this one out: Anybody else notice that when you eat a healthy, well balanced meal that you're less likely to reach for that bad stuff?

Capitol Hill, Washington, D.C.: Sally,

I think today's Fitness Makeover could have fallen under the heading of "birth control." I'm currently married and childless, and very committed to working out and a healthy lifestyle. I found it very depressing to read today's column. How DO working moms squeeze in workouts. I'm not encouraged at all.

Sally Squires: Sorry to hear that reaction, Capitol Hill. I don't think Cindy Cadman would agree at all. But it does take planning to make this work. What you don't know is that Cadman moved this week--in fact today--and she still managed to fit in that activity. (We ran short on space in the column or that fact would have been there.)

But whether you have kids or are single and working a long week or taking care of an elderly parent--you can always find reasons NOT to get physical activity. The trick is to find reasons--and ways--to engineer it back into our daily lives. It certainly can be done, but it takes focus and planning.

Annapolis, Md.: Do you have a suggestion for the number of grams of carbs and the number of grams of protien a 41 year old 5'1', 120 female should consume to loose appx 10 lbs? I weight train and do cardio routinely and enjoy exercising.

Sally Squires: Annapolis: This could vary greatly depending on your body composition. And by the way, at those numbers, you have a healthy BMI of 23.

To give you a rough rule of thumb: most experts say that fat should be about 30 percent of total calories. That leaves 70 percent for carbs and protein. Generally, experts advise about 45-55 percent of calories from carbs. The rest can come from protein. (The Atkins and other high protein approaches pretty much eliminate those carbs and boost fat and protein significantly.)

To lose a pound, you need to have a 3,500 calorie deficit. So let's do a ball park estimate: You probably burn bout 1,200 calories just from breathing (that's your weight times 10) plus add about 40 percent for moderate activity (that another 400 to 500 calories). That puts you at about 1,600 just to stay even. (Remember this is a rough calculation.) If you cut back 250 calories a day and boost activity by about 250, you could conceivably lose about a pound a week.

Mt. Lebanon, Pa.: Aside from MREs, does anyone make a complete line of low fat, highly nutrious foodstuffs that require neither refrigeration nor heating prior to serving? Not just snacks but the complete morning, noon, and nighttime fare? If so, who and what?

Sally Squires: I checked with Wornick one of the makers of MRE's for the military. They have a line of MRE's for home use (see the link below) but these foods still usually need to be heated. The beef steak with peppers and the chicken salsa are low fat, by the way, Wornick says. (See the link below.)You could have some UV radiated milk (which doesn't need refrigerated until after opening.) plus a stock of nuts, cereal, etc. But even some of the MRE's are best eaten warmed, by the way, although they can be consumed as is.

Bethesda, Md.: Hey Hey Sally,
See how upbeat I sound? Many thanks to you. Since last week I have incorporated a half an hour lunch walk to my routine and I feel awesome. More than anything the fact that I am sticking to this routine for the past 3 weeks without falling off is really a revelation to me. I feel for the first time that I can now trust myself to do it right. Weird?
Anyhow, my vulnerable time is going home after work when I can devour cookies or high sugar/fat stuff in minutes. After adopting this new life style I have hit on a snack. One slice of dark rye bread dark toasted on the toaster and on top of that two pieces of sundried tomatoes and many slices of fresh cucumber. If you like it spicy a small slice of hot pepper is good. I drink plenty of water or sometimes a cup of green tea. This fills me up till dinner and I am not tired or cranky.
Regarding today's article about the lady finding no time to exercise, since she knows yoga she could do a few poses like the warrior, tree, side stretches and side bends at the office. It doesn't really require any special place or apparatus. I do it all the time when I sit for more than an hour at one place. One of the best ones is the head to the knee pose done standing it reverses blood flow to the brain and leaves me feeling a lot more energized than when I started off with.
Just a thought to share. Thanks Sally. You have a great one.

Sally Squires: Thanks Bethesda! Great going.

Bethesda, Md.: Here is great alternative to home-made high fat desserts. Angel food cake -- I had previously been intimidated by the 12 egg whites -- but made it from scratch for the first time last week. It was actually very easy to make! Plus my small amount of work yielded a very a fat free (though high sugar), yummy, moist cake (the boxed and store ones tend to be a bit dry). Furthermore, there is no need for frosting on angel food cake, sliced fruit was a perfect accompaniment. I think it is important to satisfy our cravings, and not to feel deprived. This cake certainly satisfied me, and my family loved it as well.

Sally Squires: Yes indeed. Angel food cake is a great option. Other good choices: graham crackers with fruit; ginger snaps; and that nice sponge-like torts that can have fresh fruit placed on top. Thanks!

Stress Eating!: Oooo, boy, this war has nearly undone all my work at recognizing stress eating. I know that long-term, eating to relieve stress or lay on comfort is not healthy, but I also know that I was beating this habit before war came along. So, I'm trying to be gentle with myself and just stocking up healthful things in the house.

Like....
- fat-free low calorie pudding cups.
- cans of white beans...normally, I would soak and cook, but when the stress hits, immediacy is the key, and draining and rinsing a can and tossing it with low fat italian dressing? Easy, and health.
- cans of soup. Again, immediacy is key, and a can of condensed tomato soup tastes like my mom is nearby. Also, low cal, low fat, good veggie source.
- graham crackers for a bit of sweet.

Sally Squires: Great ideas! Thanks for posting.

Late Dinner Solution -- No Cooking Entree Salad!: Sally, I frequently eat late as well. Here's how I handle it: Make a big ENTREE SALAD! Take a bag of prewashed lettuce that you typically get at the supermarket (Romaine, Red Leaf, anything but nutrition-challenged iceberg) and put it in a bowl. Then add a can of your favorite veggie of choice (peas, green beans, carrots, or a combo), then add fake bacon bits, a few croutons and some shredded non-fat cheese. Then, top it off with a drained can of tuna in water. Toss with some low-fat dressing and you've got a great big entree salad for dinner, prepared in mere minutes with NO COOKING! It's healthy, tasty, filling, cheap and quick! Of course, there are endless variations with the veggie ingredients and low-fat dressings, based on individual preferences (I've even added sliced tofu!). I do this several times a week. I recommend it to LPCers!

Sally Squires: Salads are a wonderful option and you can put all different kinds of food in them so they never get boring. Another good comfort food option for a quick meal: cereal. Yeah, that's right. Even a pretty big bowl, topped with fruit and a few nuts plus some skim or low fat milk, has a reasonable amount of calories and lots of good fiber, folic acid, and other vitamins. Plus it's quite filling.

Somewhere, USA: Are nuts as a snack bad?

Sally Squires: Not bad at all. In fact, let me take this opportunity to say there's no "bad" food. The trick is finding the right portion size. And with nuts, you need to watch those carefully because they are so calorie dense. The good news: plenty of healthy fats. A smart option: buy slivered nuts and use as toppings. One way to have your nuts and eat them too, if you know what I mean!

Arlington, Va.: Hi Sally
I've been doing weight watchers since early november and have done well lost over 18 lbs but lately instead of being more motivated to continue I'm hitting a brick wall.

I did go through a health problem through february where I had to stop exercising and I'm finding it hard to start up again. I make excuses. I had joined jazzercise right before my health problem but never went back.

Looking for ways to motivate myself to get back to the swing of things -- eating healthy again, as well as drinking water and getting back on the wagon with exercise.

Thanks

Sally Squires: It is hard, isn't Arlington. Nearly everybody--me included--hits these moments. One strategy that may help: find something that is so compelling, you can't talk yourself out of doing it. That might be buying some new exercise clothes; signing up for a class that you always meant to take; get an exercise buddy even if it's only for one time a week. And Deborah Young underscored the importance of rewarding yourself even for meeting a small goal. So let's say, you decide that you'll take a 10 minute walk this afternoon--by the way, I hear it's gorgeous outside--and then you do that. Maybe you buy yourself a great cup of espresso as a reward. Or maybe you decide if you can take that walk every day for the rest of the week, that you'll start a book you've wanted to read, or get a new CD.

You get the idea: set a small goal and establish a reward for yourself. Trick is, don't give yourself that treat unless you really do meet your goal. But do make it reachable. Research suggests that's quite important.

Clifton, Va.: Love the comment about the angel food cake. If you are a chocoholic you can add a couple of tablespoons of cocoa powder and voila! An angel cake for the devil in us!

Sally Squires: There you got! Thanks Clifton! Another topping: a dollop of whipped cream or other whipped topping with some shaved bittersweet chocolate on top. Delicious!

From a working mother: Wow, Capitol Hill's post was pretty harsh. What can I say? Kids do take up a lot of time and cause priorities to change -- we working moms tend to put our own needs last. However, it is possible to eat well and be active even with children and a career. During my first pregnancy I once broke down in tears worrying about never losing the weight I'd gained and being fat forever. In the 8 years since my first children (twins) were born, I've fluctuated both above and below my prepregancy weight. Sometimes I'm really in the groove with healthy eating and lots of exercise. Other times, like right now, it's an effort for me to fit in physical activity and to avoid bedtime treats. That's why I'm reading this chat! I certainly don't want to think it's hopeless to eat right and stay fit just because I'm a working mother. I want to be inspired and get tips on how to do those things despite being a working mother. It's important for me and also for my children -- I want them to grow up with a healthy diet and lots of the hiking, biking, swimming, yoga and kayaking that I enjoy.

Sally Squires: The unheralded heroes today are working moms and dads, who juggle an awful lot. And I think it's hard to appreciate how much they do until you are one yourself. Through the years, I've written a number of stories that show absolutely exercise and physical activity can fit into anybody's schedule, no matter how busy.

That's why the form that we posted can be so useful. Take a look at the down time every day: television is one of the leading culprits, but there are plenty of others. Consider these missed opportunities for getting activity--and feeling great.

Milwaukee, Wis.: For the juice addict -- I suggest substituting one or two servings of V8 for the cranberry. You get some nice veggies, there's a calcium-added variety and a low-sodium variety if you need it (unfortunately you can't get them both together), and for me, 8 ounces of V8 (the serving size on the big bottle) plus about 3/4 cup of homemade applesauce (add peaches, pears or cranberries for more variety) makes a great afternoon snack, for about 150 calories and less than $1.

Sally Squires: Thanks Milwaukee! Great suggestions.

Fairfax, Va.: I was somewhat surprised that the article today did not mention "play with kids." Yes, alone time is good, but why not enjoy your kids and get a workout at the same time?

Sally Squires: We did mention that (I think) unless it got cut for space reasons. I think it was a possible option. Cadman lives quite close to a park so Young suggested that she put her kids in the stroller and walk a circuitous route ending at the park as a reward for the kids and a treat to play with them there.

Alexandria, Va.: I've found the Lean Plate Club and Get Moving articles helpful and encouraging. Thanks. Since January, I've boosted my daily activity with walking, and, after 4 weeks on Weight Watchers, have lost 8 pounds. Yea, me!
My question may be a strange one for you. Can one count singing as a physical activity? I don't mean relaxed, around the campfire stuff. I sing with one of DC's many fine symphonic choruses. Rehearsals are 2.5 hours long, and most of us break into a light sweat within 15 minutes. We're sitting tall, breathing deeply and turning pages like mad. So, what's the physical benefit?

Sally Squires: Hey Alexandria: Congratulations. Sounds like you're on a good track. If you're breaking a light sweat in singing, I'm guessing that you're burning more calories than when you're sitting still. But I'd have to do more research to tell you how much for sure. I'll see what I can find out and will try to report in an upcoming newsletter.

McPherson Square, Washington, D.C.: Here's how I fit exercise into my daily routine: I use my lunch hour to WALK! Almost every day, unless I have a meeting or a conference call or business lunch, I use my lunch hour to take a brisk walk from my office down to the Mall, around the Lincoln Memorial and back. It's a little over three miles. All I have to do is change from my business shoes to walking shoes. It clears my head of the morning stress and leaves me at peace for the rest of the day. I usually follow it with a healthy bag lunch at my desk. It adds up to 15 miles a week of extra exercise.

Sally Squires: Way to go, McPherson. And today, is one of those Washington days that are real gifts. Thanks!

Fairfax, Va: Hi Sally --

I wanted to respond to the poster that fears motherhood will hamper her workouts. Obviously, anything can be used as an excuse for not working out, but I have found that exercising with my toddler encourages me to exercise more. First, I am setting a good example for her. She loves going for runs in the jogging stroller. I have more energy to play with her. We often incorporate a stop at the pond to look at the ducks or to play at the park into our runs. So it is truly a win-win situation.

BTW, thanks for your great columns!

Sally Squires: Thank you Fairfax! Well said!

Watertown, Mass.: Starting in late August of 2001, I undertook dietary changes that enabled me to reduce my weight from the 190 to 195 lbs. range to 145 lbs., by the summer of 2002. I noticed that when my weight dipped below 160 lbs. I developed food cravings that I struggled to control. Despite my weight seesawing, I have managed to retain some of the weight loss, some 25 lbs., but I have regained 25 lbs. Do you have any suggestions for alleviating these food cravings that are threatening to derail the health conscious practices that I am permanently trying to adopt? Thank you.

Sally Squires: First, congratulations Watertown. You've accomplished a lot. As for the cravings: take a look at the food and the times you are having the craving. Is it night time eating? If so, are you eating enough calories during the day? Are you getting enough physical activity? Just 200 calories in the wrong direction can takc on 10 pounds a year.

If there are particular foods you're craving: chocolate for example, where could you get a lower calorie alternative?

If you haven't checked with your doctor, that would be a good idea. And if you don't see any clear patterns, you might also consider one sessions with a registered dietitian. Or if it looks like you are engaging in some emotional eating, you might think about overeaters anonymous or consider some counselling to look at why you are eating this way. TOPS is another low-cost option. And do let us know how you do. Consider us part of your support group on this topic.

Washington, D.C.: Re: Stress eater -- this war has been really hard, hasn't it? I know that it has led me to increase my stress eating, too. I'm pledging right now to put a stop to it. Maybe you'll join me.
Also, this time around, unlike September 11, I am avoiding 24-hour coverage of the war any time I can. I continue to read the newspaper, but it's important for my mental health not to watch the sensationalist, 24-hour coverage. I would definitely recommend the same to anyone who has a lot of stress in their lives already.

Sally Squires: Yes, DC. I think throughout the country--and especially here in DC (and probably New York) we are much tuned to the news, the possible ramifications here and many of us know folks over there. All of which can lead to some unhealthy habits. So I'll take that pledge with you.

Arlington, Va.: Some thanks and a little encouragement -- I've been trying to get in better shape for my upcoming wedding in May. I've lost about 10 pounds since late last year, thanks to some tips from the LPC and some minor, but significant lifestyle and eating changes. I've cut out soda and added more fruit, cut out fried foods and added more whole grain, exercise 3-4 times a week but still have a little chocolate now a then just so I don't go off the deep end. It's been very hard lately, because I want to munch when the wedding stress overwhelms me and I have less time to exercise now. I hope I can keep this up!

Sally Squires: Keep up the good work, Arlington. Having recently participated in planning of my eldest stepson's wedding, I can tell you that the stress levels increase as the wedding approaches. So you might do some additional planning now, for you. Think of ways to not only alleviate your stress, but be sure to plan for good eating. (Have healthy snacks nearby.) And consider taking a walk even if it's around the block. Deep breathing also helps. So does plenty of sleep!

Long Island, N.Y.: Hi Sally:

Longtime reader here, first-time poster. I also work in the newspaper business, and in times of trouble such as these, when we're doing lots of extra work getting the paper out, our bosses arrange for lots of free food -- big fat deli sandwiches, pizza, cookies, you name it. I'm trying really hard to hang on to my self-control, but it's just part of the culture here -- we call it 'disaster food." Does this happen at the Post too?

Sally Squires: Weclome! And oh yes, this is a familiar and chronic problem and I suspect not just in our newsrooms, but in many other offices. So just when you're most stressed and under deadline and can't leave your desk, tempting food arrives! The perfect recipe for nutritional disaster. Strategy: keep a stash of healthy stuff nearby. Eat regular meals throughout the day and stroll around the newsroom from time to time just to clear your head.

Monsey, N.Y.: Hi, I'm a working mom as well.
Two suggestions: 1. Build exercise into daily routine, such as walking to errand etc.
2. Do the exercise with the kids. I find that if I do stair climbing, the kids all join in and soon we have a family marathon going. Actually, they can climb more steps than I!

Sally Squires: There you go, Monsey. And see how many LPCers have found that having kids does not mean that you can't eat healthfully or move a lot. In fact, Deborah Young also noted that many parents are busy moving from 6 a.m. to kids' bedtime even if it's not the traditional exercise. There's another reason to track activity with a pedometer.

Reston, Va.: Thanks to Fitday.com I have been able to keep track and have figured out that about 75 percent of my calories come from carbs. Also, nutritionally, I'm not getting anywhere near the daily requirements for women. I eat a lot of chicken, some beef and fish and at least 2 servings of veggies, 3 or 4 of fruit (thank God juice is 2 servings). Any suggestions? I would like to lose appr. 100 pounds over the next year or so.

Sally Squires: Lots of LPCers have said they found fitday.com quite useful. I have not used it myself, but it does sound intriguing. If you're serious about those 100 pounds--not a typo?--then you already know you have your work cut out for you. I'd urge you to also get a good physical exam before you start. Let us know how you do.

Northern Virginia: Approaching the Big Five-O I realized that I needed to exercise and to do some light weight movements. I have never participated in any group exercise before or belonged to a gym. Through searching what was available in my area I came across Jazzercise. This is a wonderful way to get moving and there are a limited movements using hand weights. Best of all you work at your own pace. I originally thought I would go to class two nights a week, but I quickly worked myself up to three nights and I have even gone four nights. Each session is one hour. I have a very good instructor who explains everything and keeps everything moving at a good pace. She has been teaching for 20 years and makes the class very fun. There are two level of classes and you can go back and forth between them without any difficulty.

At first it was hard to fit in the class, but now I schedule everything around it. Even my husband and son have accepted that I will not be home 3-4 nights a week around their dinner hour.

Sally Squires: Thanks, Northern Virginia. A friend of mine in Louisiana also loves this program. What you illustrate is finding something that you really enjoy doing. And you're absolutely right about taking exercise seriously as the years increase. When you see how much muscle mass is lost and how that loss accelerates with age, you really understand why for quality of life alone it's so important to keep moving!

Fairfax, Va.: All through college I maintained about the same weight -- and though I thought I could lose ten pounds and look better, I was active and felt pretty good about myself. And I just couldn't stay away from the large portions and snacks (unhealthy ones). Three years after graduation, I found my doctor telling me that I shouldn't gain any more weight -- and that I should exercise more. I was at an all-time high -- 8-10 pounds heavier than I was in college.

I remember looking in the mirror and seeing parts of me that I didn't like. Yet at the same time I was resigning myself to being that heavy -- I had pretty much decided that it was okay to be that size.

Then my husband and I were laid off from our jobs. We moved to Virginia (from Connecticut).

All of a sudden we decided that we wanted to eat better food. We decided that soda and potato chips and frozen chicken tenders were not real food. We liked the idea of eating more fruits and vegetables and less processed food.

That didn't mean I was going to deprive myself of the bad foods, but that if I wanted them, I'd only have a little. And at work, I would bring snacks to eat throughout the day -- lowfat/lowcal granola bars and nutri-grains, fruit, and nuts. And my lunch would only be a half sandwich -- but I could have a little salami if I wanted because it's a small portion. If I wanted some soda, I'd pour some into a small glass (instead of drinking from a can, or pouring myself a large glass).

At the same time, I decided I would climb escalators instead of standing. I'd park far away and walk. I wouldn't let myself lie down on the couch -- I had to sit up always (sounds stupid, but I wouldn't get tired as easily). And instead of asking my husband to get something for me from the other room, I'd get it myself.

Well, without having decided to go on a "diet" and without trying to lose weight, I did. I lost 25 pounds in a year (15 came off within a couple of months). And I've never in my life been so energetic!

Sally Squires: Very inspiring, Fairfax! Thanks very much. Shows the importance and power of small changes! Congratulations!

Arizona: Hi Sally!

Reading your chats and Kim O'Donnel's chats really inspires me to try new things. My latest resolution is to try one new vegetable every so often. This weekend, I used chayote in a stir-fry for the very first time. It is absolutely wonderful -- crunchy and bursting with flavor! I'd like to tell everyone out there, to just go out and try something new and have a delicious adventure!

Sally Squires: Yum. Sounds good. Thanks, Arizona!

Locust Grove, Va.: Hi Sally,
Just wanted to share my latest walking inspiration. It takes a little technology know-how, but worth it, I think. Instead of just listening to whatever music is on, I now customize one hour long playlists for my MP3 player (you could also burn a custom CD, or tape a cassette tape if you're in a low-tech mood). Anyway, I start with a couple slow paced tunes, then some quicker ones... take a break again with a slower one, and so on--walk at the pace of the tunes (a set of Irish reels will really get you going). I am a musician, so I always put a tune or two I'm trying to learn on a few times during the hour. Another good thing is to put a couple of your all- time favorites at about the 3/4 point. It'll perk you right up! The result is that the route that used to take me an hour now takes less time, so tomorrow I get to add more distance without really noticing.

Sally Squires: Great idea, Locust Grove! Thanks!

Alexandria, Va.: So I just got back from a 25 minute walk in this wonderful weather during my "lunch" hour. I am now enjoying some soup and hummus with whole wheat pita. Definitely trying to get moving.

For the poster who said that she didn't understand how working moms fit in their exercise -- try making it a family affair. Although I do not have children, my husband and I try to walk together (with our lovely golden retriever) at least three times a week in the evenings. Not only does it give us exercise but it also gives us a great chance to talk without the interruptions and pressures at home. And in the future, I plan to include our children in these outings. It will also help them to establish a healthy routine.

Sally Squires: Way to go Alexandria. Now that our children are of the age when they'd rather not walk with us, my husband and I also take an evening constitutional with our dog. He really serves as our coach. It's great! I'm headed outdoors now too to grab some of this beautiful weather!

washingtonpost.com: http://www.wornick.com/consumer/hex_competition_taste.htm

Sally Squires: Oops. Here's the link for Warnick. Meant to post it earlier. Sorry.

Sydney, Australia: Hi Sally -- I'm glad to hear the weather is improving on that side of the world!

I have a question about vitamins and minerals. I use fitday.com to track my food and find that while I am hitting most of the target RDA amounts, some days have more of one than another. When I look at the average over a week (or longer) I am getting an average of 100% or more of all the the vitamins and minerals. Does it matter that Monday has more riboflaven while Wednesday has more B-12 as long as it averages out to be about 100 percent over a week? I don't really want to take supplements (I can never remember!) and I always make sure that calcium and iron are about right for the day.

On an entirely different topic, my new favorite dessert is a green apple, sliced, baked in the oven for about 10 minutes with a little granola and a teaspoon of brown sugar and a couple of Crasins. Takes no time, can be scaled for quanitity and is delicious!

Sally Squires: Sounds great, Australia! You win the prize for most distant LPCer today!

Bryans Road: Hi Sally, This is for Rockville and other pressed for time eaters. We eat the same 10 or so dishes every 10 days or so. Make some extra of one and put in the freezer for a late night. Rice and veggies, rice and beans, soup, chili whatever! Another always have-on-hand -- canned beans and wholewheat tortillas. Throw some salad from a bag on a tortilla a smidge of beans, salsa, rice and you've got a meal in seconds! Keeps ya from stopping at one of the BAD places on the way home!

Sally Squires: Great idea, Bryans Road. See: there are solutions to these things we are all trying to do better!

Melanze Head: Got any quick eggplant ideas? (I'm a lazy guy who loves eggplant)

Sally Squires: One quick one: you can peel and drop into a food processor, pulse quickly and then sautee. Even easier is to pop an eggplant into the oven, (prick first with a fork and place on a baking sheet.) Then bake for about a hour at about 350 degrees. Peel and discard skin, then mix with garbanzos, tomatoes and a little olive oil. Voila, your own dip.

Washington, D.C.: Sally --

I can't fit eight two-minute walks into my day but am able to do all 16 minutes at once. Are the benefits any less or is the object just to move?

Thanks!

Sally Squires: The object is just to move. So keep up the good work!

Sally Squires: We are out of time folks and my apologies for not getting to all the great questions and comments. I'll try to answer them in future newsletters and columns.

It's a very hard choice but the winners today are the LPCer who suggested no more stress eating pledge; McPherson; Australia and the Beans and More poster. If you're a winner, please e-mail me at squiress@washpost.com and please note "winner" in the subject line.

Thanks to all. Great suggestions everybody. Stay safe out there and thoughts and prayers to all the folks abroad and their families. Until next week: don't diet, eat smart and keep moving.

   |      |