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Tuesday, April 1, 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.

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.

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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. Here in Washington, we have cherry blossoms, daffodils and yes, a few snow flurries, but there's Spring in our hearts.

The Lean Plate Club newsletters go out today. If you're still not receiving yours--or are having trouble subscribing--please e-mail me at leanplateclub@washpost.com and please put "trouble subscribing" in the subject line.

Also thanks to the many LPCers who have expressed an interest in doing a fitness makeover. We'll be featuring another one soon and will continue doing them periodically. You can e-mail me at leanplateclub@washpost.com and please put fitness makeover in the subject line. In the message, please include a little information about yourself, plus a phone number where I can contact you.

Okay, the give-aways this week are:

Food and Loathing: A Lament by Betsy Lerner (Simon and Schuster; $22)

Fit From Within: 101 Simple Secrets to Change Your Body and Your Life Starting Today and Lasting Forever by Victoria Moran (Contemporary Books; $19.95)

Curves: Permanent Results Without Permanent Dieting, by Gary Heavin and Carol Colman (Putnam; $23.95)

Great Healthy Food for Strong Bones: 120 Delicious Recipes Using Calcium-Rich Ingredients by Fiona Hunter and Emma-Lee Gow (Firefly; $19.95)

For those new to the Lean Plate Club, here's the drill:

We're looking for great tips about eating and exercise. Maybe you've found a new food (more on one that I found this week below). Perhaps you've discovered a way to fit more physical activity into your daily routine. Or maybe you can inspire us with your personal success story of healthy habit change. Dish some or dish all and you could be the recipient of one of the volumes listed above. These will be awarded to four participating LPCers in this chat. Winners are announced at the end of each chat.

And as always, our offering does not endorse any particular book, weight loss or exercise program. We're simply trying to show you the broad range of possibilites that are out there. As you know, the Lean Plate Club is all about instilling healthy habits, not dieting.

Now on to the chat!

Chicago, Ill.: Here's an easy roasted eggplant recipe for for last week's eggplant lover:
Slice eggplant into 1/8" round slices, leaving the skin on. Place on cookie sheet and spray with olive oil (or nonstick cooking spray). Season with McCormick Grill Mates and roast in preheated 450 degree for approx 30-40 minutes or so (until you can pierce with fork). Enjoy!

Sally Squires: Thanks Chicago! Sounds really good. I made some eggplant this weekend (also roasted in the oven 400 degrees for about an hour) Since I ran out of time to use it on Sunday, (the day I made it), I stuck it in the refrigerator skin and all. Last night, I peeled it and added it to a melange of vegetables (asparagus, fresh tomato, and sliced zucchini cooked in a couple of teaspoons of olive oil. I topped it all with about 2 tsp. of parmesan and some salt and pepper. It was surprisingly delicious, easy and fast. Other recipes out there?

Edinburgh, Scotland: Hi Sally,

I just recently become a student again and find myself at 27 living in cramped student housing and sharing an ill-equipped kitchen with 10 other people. All this in a country not known for a love of healthy eating!

This lack of space and tools has called for some culinary invention which I thought I would share with you all. I’m a huge fan of moussaka but I know that the combination of ground lamb, béchamel sauce, and feta can make it a weighty meal. Here’s a recipe for vegetarian moussaka that employs quorn instead of minced lamb—which although plentiful and cheap in Scotland tends to be a bit fatty. I find that the contrast of sweetness of the sultanas and the saltiness of the feta make up for the loss of the cream sauce.

Ingredients:

3 medium eggplant, cubed into ¾ -inch pieces
cooking spray
salt
2 14-oz cans chopped tomatoes
1 large onion, diced
1.5 tablespoons olive oil
1 ½ tablespoons ground cinnamon (or to taste)
1 teaspoon ground nutmeg
chili powder (to taste)
1/2 cup sultanas or raisins
One packet of Quorn mince (about 6 oz.)
6 oz feta cheese, crumbled

Instructions

Preheat oven to 400. Spread cubed eggplant onto a baking sheet coated with cooking spray, give the tops a spritz and salt lightly. Bake until slightly golden and softened, turning once, about 8-10 minutes. Set aside.

Meanwhile, heat olive oil in a sauce pan or deep skillet. Add diced onion and cook until slightly softened and translucent. Add cinnamon, nutmeg, chili powder and a dash of salt. Allow to cook for a moment to release the flavors of the spices. Add cans of chopped tomatoes and sultanas. (Depending how much juice there is in the tomatoes you might also add some water.) Simmer for 10-15 minutes until blended and sultanas have plumped. Add Quorn and simmer for an additional 10 minutes to reduce slightly.

Preheat oven to 350. In a baking dish layer tomato mixture, eggplant, and crumbled feta as you would lasagna; ending with the feta. Cover with tin foil or glass lid and bake for 25 minutes. Remove lid and cook an additional 10-15 to brown topping slightly.

And there you have it, a slightly less time-consuming and healthier vegetarian moussaka that reheats well in the microwave!

Cheers!

Sally Squires: Hey Scotland: Wish I could think of how do to a brogue on line. This sounds like some very creative and healthy cooking. You could also substitute a soy based protein if you don't want to use Quorn, which causes some people to have stomach upset.

Falls Church, Va.: Thanks for this club and the column Sally. I've been part of the Lean Plate Club since October when I wrote in to find out how FEW calories I could eat each day. I was down to about 1,100 while working out six days a week and was constantly hungry and tired. Sally pointed out that I may have not been getting enough servings of healthy food each day. So I stopped dieting and started eating! I aimed for more veggies and fruits, stuck with whole grains and loaded up on fish and seafood. Now instead of skimping on food all day and eating foods heavy in saturated fat and sugar when I'm starving, I eat many small healthy meals each day and I'm never hungry. Plus I've lost a total of 20 pounds since October and 6 percent body fat.

Snacking was my enemy, so here's one easy snack that's filling, full of bean protein and healthy:
Hummus
1 can drained garbanzos (chick peas)
1 clove garlic
1/4 cup water
2 tbs tahini
parsley, salt, pepper and lemon juice to taste

Put tahini and water in blender until it's the consistency of salad dressing. Add garlic till finely chopped. Add garbanzos and season to taste. Keep in the fridge with whole wheat pitas for snacks or eat as a sandwich with cucumber.

Enjoy and good luck to all the LPCers out there.

Sally Squires: Way to go, Falls Church! You put it so well--you stopped dieting and started eating. I'd add that you started eating well. There's the ticket. Congratulations and thanks for the recipe. For some odd reason, I have never successfully been able to make hummus--or at least not hummus that is as good as what's in the store. I'm going to try yours and see if I can do better. Thanks!

Arlington, Va.: Sally,

How bad is it really to eat late at night? I work full time and am in law school part time at night, and usually don't get home til around 9 or 10pm. I usually eat a little bit of dinner (something I was able to prepare over the weekend) at that time,and then hit the sack around midnite or so. Is this unhealthy?

Sally Squires: Hi Arlington: I'm not sure how this idea that eating late is a bad idea got started. Anybody who has spent time in Spain knows that 9:30 p.m. is considered EARLY for dinner, kind of like our seniors eating at 4:30 p.m. Of course, you probably don't want to eat a super heavy meal and go right to bed. But absolutely eat something if you're hungry. And it sounds as though you have figured out how to have an earlier snack. So you're really eating smaller meals. What counts is the total in and total out. Timing is not really important.

Arlington, Va.: Hello Sally,

One thing I have been getting hooked on as a meal is a Healthy Choice Oven Roasted Turkey Sandwich within three slices of bread and a little bit of mayonnaise. On the weight watcher's scale this is about eight points which is not bad at all. In the summer, I always love good tomatoes on it. Any other way to spruice it up?

Sally Squires: You bet Arlington. If you like spicier flavors now and then you might try some horseradish or honey mustard. A slice of avocado (a healthy fat) would also be good or a dollop of guacamole. You might also consider adding some arugula leaves or fresh tarragon. Watercress is another great flavor enhancer. A slice of mango or chutney are other alternatives.

Other suggestions out there?

Arlington, Va.: Recipe for Oven Fried Chicken

3/4 C Bisquick
1 t salt
1 t paprika
1 shake pepper (optional)
1 T butter or margarine melted in baking pan

Preheat oven to 400 degrees. Place above dry ingrediants in paper bag. Shake Chicken parts in bag. Place chicken parts skin side down and bake for 35 minutes. Turn chicken parts and bake for additional 15 minutes.

Enjoy. Easy and Simple.

Sally Squires: This sounds really easy Arlington and quite tasty. Another option: a mixture of bisquick and whole wheat pastry flour for a few more whole grains. I also made Tandoori chicken last week. It marinates overnight in a yogurt mixture with plenty of spices and garlic. But then you just pop it in the oven and bake. As the Food section suggested last week, I make extra for leftovers. It's quite tasty and we tried Japonica rice--a black, yes you read that right, Asian rice that happened to be grown in California. It was great, although it's color is a bit unusual. Cooked in about 30 minutes.

Brambleton, Va.: Hi Sally,

I am in no way an advocate of eating lots and lots of fast food. Having said that, I wanted to let you know that I ate a ton of it last week and have yet to see the impact on the scale or to my wardrobe (i.e., my clothes still fit). Why? Because I didn't stop moving for two minutes last week while I was moving. What I'm trying to say is that while I am an advocate of making time to work out, your Make the Move challenge is right on target for those of us who tend to be more sedentary. Any movement is better than none, even if you're not officially "working out".

Love the chats!

Sally Squires: Thanks Brambleton. You illustrate two important things to remember: one week does not make or break anybody's weight regimen. And becuase of labor saving devices--and plenty of sitting at the computer at work--it's going to take a consious effort for all of us to burn more calories by moving more throughout the day. If I don't watch it, I think I could become my chair!

Fedland: Hi Sally,

I just wanted to voice my opinion about food journaling -- it's not for everyone, especially those with obsessive-compulsive tendencies. I have been journaling for years (I'm 22) and after a recent talk with a friend I realized that its NOT healthy to have a constant stream of food/calorie tallies as backround thoughts. It's easy to become obsessed with controling your eating, especially for someone who has been overweight all her life (I'm 22). Instead of helping me lose weight, it seems to have put a narrow focus on numbers and caused undue apprehension about food for me. I think the journaling simply became an obsessive outlet, and I've stopped doing it and I'm working on listening to my body for hunger signals and not worrying constantly about calories and counting. I just wanted to remind people that if something feels unhealthy, it may not be right for you even if it works for many others. I'll keep you posted on if/how not journaling reduces my stress about food and whether that leads to healthier eating (i already strive for 7-9 fruits/veggies per day). Thanks.

Sally Squires: Hi Fedland: You're absolutely right. But there may be other things that you could count to track how you're doing. And it sounds like you're already finding them by noting how many servings a day of fruit and vegetables you eat. For many folks, however, tracking food--even if it's one day a week or one week a month--is a way to keep tabs on the huge portios of food that are available. We now live in an environment where food is easily available and inexpensive 24/7. So many of us are going to have to find ways not to eat mindlessly and endlessly. That's where keeping track in some fashion can pay off. I like to think of it as akin to knowing how much gas and oil you've put in your car.

Fish in a foil packet: I have just discovered some great new fish recipes. Both of them are made in individual-serving sizes in aluminum foil packets. The thing I like most (besides the taste) is that they are a complete or nearly complete meal when done. These recipes are adapted from the "Moosewood cooks at home" cookbook.

1. Asian fish
Tear off a big (18" or more) sheet of aluminum foil. Fold it in half to make a square-ish shape. Put one serving of cooked brown rice on the bottom. Layer with (in this order): sliced shiitake mushrooms, bok choy or other greens, an uncooked fish fillet, chopped scallions, minced garlic and ginger, chili paste, soy sauce, and a small amount of sesame oil. Seal up the packet so it's airtight. Repeat for each additional serving. Cook in a 450 degree oven for 25 minutes. Voila -- dinner!

2. French fish
Prepare the aluminum foil. Layer with (in this order): sliced zucchini, sliced mushrooms, uncooked fish fillet, chopped red onions, chopped black olives, about a tablespoon each of dry wine and lemon juice, a teaspoon of olive oil, salt, pepper, and basil. Cook in a 450 degree oven for 25 minutes. Potatoes make a good side dish.

Sally Squires: This sounds great. And during those 25 minutes you could stretch, take your dog for a walk around the block, play with your kids. Or even do a few pushups and then chill out.

Have you ever tried these in paper? I know some restaurants do that too. I've never done it myself, however. Oh, and by the way, look for more good news about eating fish set to come out later this week.

Somewhere, USA: Sally
I've been on the hunt for Sugar Free Ice Cream and/or Frozen Yogurt and can't find it anywhere. The only thing I can find is NO SUGAR ADDED, but not completely sugar free. I'm really surprised with all the other sugar
free foods out there that they don't make a sugar free ice cream. I've even looked in the specialty grocery stores (Trader Joes, Fresgo, etc..) and have had no luck.

Any ideas? Does this product even exist?

Sally Squires: Hey there: You can find ice cream flavored with sugar substitutes. And also in reading the label, know that a fair amount of the sugars in ice cream come from lactose--a natural sugar that does not count towards the added sugar intake recently recommended by the World Health Organization. What's going to be tough is knowing what percentage of sugars in ice cream (or frozen yogurt or even sorbet) come from natural sugars versus added sugars. that's because the labels don't tell you.

The products with no sugar added should be limited, I believe, to natural sugars present from lactose (which also isn't sweet, by the way.)

Washington, D.C.: Is working out better in the morning before work or on the lunch hour or after work? My schedule's hectic all day so which one gives the best impact on overall fitness?

Sally Squires: Hey DC: What gives the most impact on fitness? The workout that you do again and again. And studies suggest that you can fit in short bouts of exercise--called sparks by Glenn Gaesser at the University of Virginia--and still see good health effects. As little as 5 to 10 minutes at a time does wonders.

Bel Air, Md.: Hi Sally,
This is for the person looking for fish recipes. Take a piece of Salmon, place it on a square of foil, sprinkle some Old Bay seasoning on it, if you like spray the foil with Pam before putting the fish on it but I find Salmon is oily enough that it doesn't need that step. Fold the foil to create a "tent" over the fish and bake at, say 325-350 for 20-30 minutes. (Fish is usually done cooking when you can smell it.)

Sally Squires: Thanks Bel Air. There's a great recipe theme developing in today's chat. Sounds really good.

Washington, D.C.: Hi Sally! I have been reading these chats for a long time and am finally ready to add one more new thing to my diet -- flaxseed. But I am somewhat intimidated by it. I don't know where to find it in the grocery store or how it is packaged or what it looks like. Can you help me out?

I have made many healthy changes to my life. I walked to work (almost) every day in March -- from Capital Hill! I was so much more refreshed and ready to start my day! Your suggestions to add more walking to my day are what inspired me to try it. Thank you! It has made a big difference to me!
Another Faithful Reader!

Sally Squires: Way to go, DC. And it sounds like you've managed to fit in a two-fer: you get activity and commute. That's a great thing to do.

As for that flaxseed, I sympathize. I was a bit intimidated when I first tried it too. You can buy flaxseed in health food stores and in places like Whole Foods. It looks a little bit like a caraway seed but doesn't taste the same. It's actually pretty tasteless, but it is crunchy. For best results, keep the seeds in a covered container in the fridge. Some people buy a coffee grinder to grind it by in small amounts and add to food. You can top a salad, throw it into bread, on top of cereals, into smoothies. You get the idea.

Arlington, Va.: Fantastic, fish recipe that everyone seems to love! this got me to like fish as a kid: (Can be done with halibut, salmon, tuna, just experiment with times for different thicknesses of fish).

Preheat oven to 350 degrees. Cut a large heart out of aluminum foil or parchment paper (only difference is appearance on your plate). lightly brush with olive oil, and place fish on one half of the heart. brush with lemon juice, and sprinkle salt and pepper. In a bowl, combine jullienned and chopped veggies such as onions, garlic, mushrooms, carrots, asparagus, green beans, bell peppers, whatever you may like! spray lightly with olive oil, sprinkle with salt and pepper, then toss. spread them over the fish, fold the other half of the foil/paper over, and roll the edges. twist the point to keep it closed. Put this on a baking sheet and cook for 20 minutes in the oven. Fish stays moist and flavorful, veggies are perfect, and can be served with rice or potatoes or whatever other side you desire. Just tear off the top half, put on your plate, and you have an easy, fast, delicious, and healthy dinner!

Sally Squires: Yum, Arlington. And the latest evidence suggests that it's really healthy to eat at least three fish meals a week. (Pregnant and lactating women don't want to eat more than one serving per week however of some canned fish, which may have high levels of mercury.) But there are plenty of varieties from which to choose. So eat and enjoy!

Hummus: Sally here's recipe my mom makes that we just adore (we LOVE garlic too).

1/3 cup sesame Tahini
1/4 cup lemon juice
5 cloves of garlic (I use about 7 or 8)
5 drops of Tabasco (or favorite hot sauce
to taste)
1/4 cup of water
1/2 teaspoon of cumin
2 15-ounce cans of garbanzo beans (chickpeas)
Salt and white pepper to taste

Combine all ingredients in food processor or blender and blend until smooth. Serve with toasted pita bread.

Sally Squires: Great! Thanks! I will try it. I swear I'm going to get this right yet. And hummus is such a good food: it's got plenty of healthy fat and beans. Not to mention that great garlic. Thanks!

Arlington, Va. Tip for die-hard exercise procrastinators! I like to exercise at night, and generally change into my workout clothes right after work. But I had recently fallen into the trap of not wanting to put on socks and sneakers -- too much of a pain, getting too warm etc.

Two weeks ago I bought a pair of Bite running sandals -- the straps are configured in a pulley-system so you can adjust them perfectly. They're great!

(If you think this is a good tip, I'd love Food and Loathing!)

Sally Squires: Thanks Arlington! Sounds intriguing. But where do we get can we find these sandals? And how expensive are they?

Arlington, Va.:
I have a hard time changing and getting out the door to exercise after I get home from a long day at work; I really don't feel like going once I get inside my apartment. I know that's a challenge that a lot of people face.

On exercise days, I change into my gym clothes at work and go straight to the gym at my apartment complex when I get back instead of going upstairs and glomming on to the couch. It's a simple trick but I sidestep the inertia problem successfully every time!

Sally Squires: Great idea, Arlington. And you're so right about the inertia problem. It's really easy to find reasons not to get out and move it. Sounds like you have come up with a great solution. Thanks!

Arlington, Va.: Sally,

Here's a great recipe for a healthy salad that I love. Just mix together some cooked wheat bulgar, pesto sauce, chopped green onions, chopped tomatoes, chickpeas, garlic, and a dash of salt, pepper, and lemon juice. Yum! You can substitute plain couscous for the bulgar too. Makes a great lunch for the week!

Sally Squires: Hi Arlington: This sounds great. And you've hit some wonderful nutritional and good tasting notes with this salad. The bulger wheat is a whole grain--we'll have some tips on that in next week's Health section. Chickpeas have good protein and fiber. You're getting some good veggies in here with the tomatoes and green onions. Plus the garlic, lemon juice have antioxidants and phytonutrients that appears to be good for preventing heart disease and maybe cancer. That pesto has some healthy fat.

But the best part of this salad? You figured out healthy stuff that tastes great and you really enjoy. That's the real secret to success. Thanks!

RE: Flaxseed: Another great way to get flaxseed is in Red River cereal -- it's similar to Oatmeal or Cream of Wheat but it's really high in fiber. I help the flavor with a little skim milk or FF creamer, three or four chopped nuts, a tiny bunch of raisins and a touch of sweetner-of-choice.

I think you can only buy it online at redrivercereal.com, but then you get a case or something ridiculous like that. I have to share the case with my mom and sister or I'd be eating it for years.

Sally Squires: Thanks for the tip. You can also get some benefits from flaxseed oil and there's a flaxseed cereal at Trader Joe's that's pretty good too. Also there are now plenty of flaxseed breads available at local markets. We are blessed with an abundance of great food. Now if we can just enjoy it in reasonable portions!

Alexandria, Va.: Hi Sally, are you familiar with the book entitled, "Choose to Lose" by Dr. Ron and Nancy Goor. It is based on losing weight by watching fat calories; I was able to lose 15 lbs by watching fat calories and walking 4-5 times per week. It is a fairly painless way to lose weight and in the process you learn the fat calories in different food items. It makes you stop to think if those Girl Scout cookies are really worth the fat calories (yes, I was weak)!

Sally Squires: I am familiar with it and actually met Ron Goor a number of years ago when he worked at the National Heart and Blood Institute.

Side dish for French fish in paper: Cut up a fennel bulb and braise in white wine until soft. Puree with an equal amount of cooked potato. (Add some of the white wine if you need extra liquid.) I like it the texture of smooth applesauce. No fat, no salt, a great alternative to mashed potatoes or rice or whatever it is you're sick of (and good for Passover, too, if you use the proper wine).

Sally Squires: Fennel is a wonderful suggestion! It's also good finely chopped and added to salads. Thanks!

Washington, D.C.: Sorry, but I'm a little behind -- what are the benefits of eating flaxseed, again? I know it has something to do with gamma-linoleic acid, but beyond that I'm a little lost.

Sally Squires: It contains healthy fats which studies suggest can be important in preventing heart disease and doing a myriad of other things. You might want to look back in the LPC archives for more details.

Takoma Park, Md.: For the Turkey Sandwich lover,
use cranberry sauce instead of mayo. Works great on your favorite bread, but using RYE bread adds a little zip.

Sally Squires: Yes, indeed. How could we overlook that? Thanks!

Gaithersburg, Md.: Hi, Sally,

I've been using FitDay for about a month now to track my nutritional intake, etc. I am on Weight Watchers, but (for the moment) am keeping dual records of 'points' and calories on FitDay to figure out how I'm doing, intake and nutrition-wise.

Surprisingly, even tho' I'm 50 and female, I found that I averaged 2200 calories per day during the past month -- and I actually dropped a couple of pounds. I can only ascribe this to all my weight workouts and long distance bike rides. I wish I had measured it years ago, but I figure I may actually be eating the same, or more, than when I was heavy (I've lost nearly 70 lbs and am only a few lbs from goal).

Here's a recipe I made up last week; it's about 600 calories if you split the recipe 2 ways, but less if you split it 4 and add on a salad or some sort of protein source:

2 oz. pasta (dry measure), cooked (I used rustic twists)
1 yellow or orange bell pepper, cut in 1" pieces
1/2 sweet onion, chopped
2 Tbsp. olive oil
1 package Roasted Red Pepper Pesto (by Cibo; from Whole Foods)

Simply caramelize the onions in the oil, remove, then stir-fry the peppers pieces over high heat in the remaining oil. Toss everything together, serve, and sprinkle some Parmesan on top. It's sensational with a really nice al dente pasta.

Sally Squires: Thanks Gaithersburg. Don't you just love the taste of carmelized vegetables? I watched a cooking show Saturday afternoon on PBS. The chef carmelized slices of zucchini and put it atop angel hair pasta. I tried something similar and it was indeed delicious. It's fast--took about 15 to 20 minutes--and the pasta cooks in two minutes (that is if you get angel hair.)Now if I could only find some whole wheat angel hair pasta. Anybody ever see that out there somewhere?

P.S., You don't have to use a ton of oil to get great results. I measured out a tablespoon of olive oil and it was plenty for a couple of servings of zucchini.

Wheaton, Md.: Hi Sally.

My biggest problem is often my schedule. I don't have a lot of time to cook or to make lunches every day. What I do now is make sure that when I do cook a healthy meal, I make plenty of extra so that I can take some to work for lunch the next day or eat it again for dinner the next night. I might add a different side dish for some variety, but it helps keep me from grabbing whatever junk I can find when I'm hungry.

Sally Squires: Well said, Wheaton. And if you have't read it, you might want to take a look at last week's Food section. It featured roasting two chickens at once and using the leftovers for 12--count 'em--meals throughout the week. We also featured a link to the article in today's Lean Plate Club newsletter.

Turkey Sandwich: We did one that had radiccio, turkey and cranberry chutney for a tea party (the avacado would rock on that!). Or light cream cheese, cranberry relish and turkey on a bagel.

Sally Squires: Yum! Sounds really good. Thanks!

Fairfax, Va.: Sun Foods?

Hi, Sally. Are there any foods that we should eat more or less of in the sunnier summer months?

Sally Squires: Interesting question. But none that I can think of.

Takoma Park, Md.: Flaxseed:
Uncle Sam's cereal is full of flaxseed, and it tastes great!
You can find Uncle Sam's at Whole Foods, and probably your favorite natural food store.

Sally Squires: Another food find! Thanks!

Franconia, Va.: Hi Sally,

Help! I'm in a rut and need some advice from other LPC'ers. In 2001-2002, I managed to lose 110 lbs using solid LPC advice (exercise more, eat less). In 2003, I've plateaued big time. I'm still 40 lbs. over my "ideal" weight, but I feel great, all the vitals are good, the body fat is solid (21%), and my doctor is pleased. I use an elliptical, treadmill and weights 3-5 times a week and used the "Make the Move Challenge" to spur me to take a daily lunch time walk. I even bought a pedometer and have been really thrilled that I'm getting over 10,000 steps a day. Yet, somehow I can't get over this feeling of blah now that I'm in a maintenance phase (and, admittedly, it would be nice to no longer be in the "obese" category). Although I know I won't stop exercising, do other readers have particular rewards they have used to get them through this phase? A couple of notes. I don't want the rewards to center on food (a bad, old habit I'd just as soon not bring back), time is very tight (1- and 3-year old sons) and I really don't want to make it about spending money (a bad example I don't want to set for the kids). Also, please don't tell me "excercise is its own reward" -- that is sooo Marty Gallagher!

Sally Squires: Hey Franconia: First of all, let me congratulate you. Achieving that weight loss is quite a feat. And it just goes to show that we can all make lasting changes.

Second, here are some of the things that the University of Maryland suggested considering as rewards for meeting an exercise goal (check out the fitness makeover last week.) Buy a CD. Start a new book. (You can check one out from the public library or borrow one from a friend if you dojn't want to spend money.) Consider getting a new pair of walking shoes or something to exercise in. Take the time to soak in the tub. Treat yourself to a facial or a pedicure or a manicure. And if you're really bored with your workout routine, look for something entirely different. What have you always wanted to try?

Let us know how you do. Other suggestions out there for getting revved up?

Hot Cereals With Flax: Old Wessex Ltd's 5 Grain Cereal also has Flax and is available and local health food stores, and probably Whole Foods. It's high in fiber and delicious.

Sally Squires: Thanks! See how much flaxseed is out there now!

Clifton, Va.: I like to cook potatoes and carrots on my pizza stone. I preheat stone in oven to about 450 degrees. Peel and cut potatoes to bite-size pieces. I use the small bagged carrots. In a plastic bag place 1/4 cup of parmesan cheese, pepper, and a tsp of rosemary (crumbled). Add potatoes and carrots and shake. Leaving pizza stone in oven CAREFULLY place potatoes and carrots on stone. Bake for approximately 30 minutes.

Sally Squires: A pizza stone sounds quite interesting. What I want to know is do you see a difference in flavor? Cooking time?

Rockville, Md.: The best replacement for fried chicken nuggets: cut up chicken breasts into bite size chunks and dip them in egg and then into "Oven Fry" which you buy in the Shake and Bake section of the supermarket. DELISH!

Sally Squires: Sounds great! I've also made my own "crumbs" by putting various bread in the food processor and using cracker crumbs. You know what they say about necessity being the mother of invention...

Arlington, Va.: I was looking for some way to add more protein to my breakfast, particularly after a weight workout, and discovered soy bacon. No, it doesn't taste like regular bacon, but it does taste meaty, and it along with egg whites and a cheese bagel (hey, I need some fun) keeps me going all morning.

Sally Squires: I recently gave a talk at Christ Church in Rockville and one of the people present said that he has discovered Boca sausage,another meatless alternative that he said was quite good. Thanks!

Washington, D.C.: I've been experimenting with "spicing" up veggies, I love veggies, but sometimes I need something more than plain carrots. I'm still experimenting, but a simple way is combine rice vinegar, a little sugar, some grated ginger and some water and pour over carrots and marinate for a few hours-overnight. I don't really have any measurements, it's all to taste. When the carrots are pickled enough to my taste, I drain them so they don't get more pickled.

Sally Squires: Sounds really good. Orange juice and cloves are another tasty combination along with some cilantro.

Silver Spring, Md.: Thank for taking my question. I have a question about fat. I noticed that duck fat is not as fat as beef fat. It is liquid in room temperature. I also read from somewhere that duck fat is close to olive oil. Can you say something about it?

Sally Squires: Hi Silver Spring: I think what you mean is that duck fat may not have as much saturated fat as beef fat. I'll need to do more research but will report in either an upcoming column or the newsletter. By the way to subscribe to the Lean Plate club newsletter, go to www.washingtonpost.com/leanplateclub. And yes, it's still free.

Fairfax, Va.: Hi Sally! In response to the bit in your column today about real vs. perceived barriers to physical activity -- I've just returned home after my first visit to the gym for many months! I joined the gym a year or so ago, full of good intentions about leaving my two young children in the child care center while I worked out for a couple of hours. A few visits later it was clear that wouldn't happen -- one or other of the children would scream incessantly for ten minutes, and I'd be called back from the treadmill I'd just stepped on to. So my gym visits got relegated to evenings and then gradually as I decided I preferred seeing my family in the evenings, I stopped going, and my exercise since last summer has consisted of a sporadic series of walks and jogs around the neighborhood.
But for some reason today I thought I'd try out the child care center again at the gym. With one daughter at preschool I only had the younger one to worry about. She ran into the room without even looking over her shoulder at me. Half an hour or so later I had to drag her away from the toys!
It just goes to show that things that may have been real barriers once can change and become just perceived barriers -- everything changes over time, and it's really worth giving things a try to see if the old obstacles are still there or are really just a mental block.

Sally Squires: I couldn't have said it better, Fairfax. We all struggle with various barriers to eating well and moving enough. It's a good reminder that sometimes we add obstacles of our own. Thanks!

Washington, D.C.: Hi Sally!
Did you get a chance to read about the Duyers in this Sunday's Washington Post magazine? I think the story really underscored the importance of a "fat" family culture.

I can see that for myself... I married a dedicated distance runner and am pleased to say that I have two active, healthy children and have been able to stay fitter and leaner (since I have the tendency to put on weight and keep it on) than I know I would have, had I married someone more like myself! It makes a huge difference on EVERYONE even if just one person is always headed out the door to exercise.

Sally Squires: Yes, indeed. I thought it was really interesting.

Washington, D.C.: Continuing on the BMI-for-fit-people question(s) -- I am not fit, but would like to have some goal in mind in terms of pounds to aim for. I have been developing muscle, and will continue to do so even as I emphasize cardio workouts more to lose the weight. In the end, I expect to be average/thin AND extremely fit. However, according to the BMI stats I should lose about 75 pounds, when it looks more like half that (or even less). I don't have the money to get multiple bodyfat measurements, and those scales may cost less, but they still cost money, and I've heard the more fit you are the less accurate they are. My question is, can you please look around to see if somebody has devised a table or chart (even a rudimentary one) that shows what someone with low body fat _and_ who lifts weights regularly (working both upper and lower body) to be fully toned (but not a protein-addicted gym rat) should weigh at various heights? I've looked all over the web and haven't seen a single one--even all the gym and weightlifter sites have BMI scales, which completely baffles me. I'm male, 6'1"-6'2". Thank you.

Sally Squires: I will look around and see what I can find. And yes, you're right, the BMI is a starting point. But it's also easy to rationalize that we may have more muscle than we think, kind of like the days when people used to say that they were "big boned." Just food for thought...Good luck with your efforts. Let us know how you do.

Sally Squires: Thanks everybody for a great chat and all those wonderful recipes. Winners this week are: Brambleton, Scotland, Arlington (gym clothes at work) and Franconia. Please e-mail me with your snail mail address to squiress@washpost.com. Until next week, don't diet, eat smart--and keep moving--with the Lean Plate Club! Cheers everybody!

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