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Tuesday, May 20, 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. Last week, we had new blood pressure guidelines that places a lot of folks--45 million to be exact--in a new "prehypertensive" category. So eating healthfully to keep blood pressure at healthy levels is one of the topics on the table today. And the really good news is that what the experts recommend--achieving a healthy weight, getting more daily activity, eating more fruit and vegetables as well as low-fat dairy products, whole grains and healthy fat, including nuts--is going to sound very familiar to all you Lean Plate Club members.

Also: watch for news Wednesday night and Thursday on low-carb diets. You heard it here first. The information is embargoed, so I can't say more than that now. But as they say, "Watch that space!" and next week's Lean Plate Club for more. I predict that it will be food for thought.

Sign up for the free, weekly, Lean Plate Club electronic newsletter at http://www.washingtonpost.com/wp-srv/email/front.htm
(And please let me know if you have any trouble subscribing or if you don't receive your copy, which is generally sent out mid-day on Tuesdays. Email me at leanplateclub@washpost.com and please put "not receiving newsletter" or "trouble subscribing" in the subject line. )

And by the way, thanks to the Takoma Park Middle School for inviting me to speak last week at their meeting. I enjoyed meeting everyone.

Apropros of some of the latest blood pressure recommendations, here are the give-aways this week:

The Relaxation Response by Herbert Benson, M.D. (Quill; $13), a Harvard cardiologist who first described 25 years ago how breathing and relaxation could help lower blood pressure.

The Complete Food Counter by Annette B. Natow, PhD. RD and Jo-Ann Heslin, MA, RD (Pocket;$6.99)

The DASH Diet for Hypertension: Lower Your Blood Pressure in 14 Days Without Drug by Thomas Moore, M.D., Laura Svetkey, MD, Pao-Hwa Lin,PhD., Njeri Karanka, PhD., with Mark Jenkins (Pocket; $6.99). You can also find free informaton about the DASH Diet on-line at www.washingtonpost.com/leanplateclub or at
www.nhlbi.nih.gov/health/public/heart/hbp/dash/
DASH was developed by the National Heart, Lung and Blood Institute and studies suggest that its ability to lower blood pressure rivals that of an antihypertensive medication.

Active Living Every Day: 20 Steps to Lifelong Vitality by Steven N. Blair, Andrea L. Dunn, Bess H. Marcus, Ruth Ann Carpenter, Peter Jaret (Human Kinetics, $22.95)

The No-Salt, Lowest Sodium Cookbook: Hundred of Favorite Recipes Created to Combat Congestive Heart Failure and Dangerous Hypertension by Donald A. Gazzaniga (Thomas Dunne Books; $15.95)

As always, our offering of these volumes is informational only. It does not endorse any diet or exercise program. The goal is simply to illustrate the wide variety of information available as you instill healthy habits.

Here's how it works: We're looking for great tips on healthy eating and physical activity. We love great tasting healthy recipes or food finds--I'll post two that I found in a minute--or help for other Lean Plate Club members. Inspire us with your story of personal change to healthy eating and more exercise. Do just one of those things, and yes, you could win one of the volumes listed above. Winners are announced at the end of the chat.

Speaking of which, on to the chat!

Somewhere, USA: The best way to cut down on salt is to use herbs and spices in cooking. Grow your own herbs, if you can. They don't need a lot of room, and you can even do them in pots. We cook with lots of fresh rosemary, basil, cilantro, parsley. We put a lot of cumin and other curry type spices in food. Read the label with blends and make sure they don't have salt. Fresh ground pepper is great on food. Try crushed juniper berries on a roast. Rosemary and pepper on a roasting chicken. Rogan josh on lamb. Hot pepper flakes and curry spices on tofu. You just don't need salt when you put your own flavorings into food. I haven't added any salt to food in 17 years and my husband has never complained (maybe he's just the perfect spouse, though!)

Sally Squires: Hey Somewhere: Smart suggestions! By the way, the American Public Health Association has urged food makers to reduce sodium content by five percent per year for the next 10 years, an effort that was endorsed last week by the National Heart, Lung and Blood Institute. Now a question for you: what's rogan josh? Where can we find it? That's a new one to me...

Gaithersburg, Md.: Sally, it is very hard to reduce sodium intake, even if you eat only a few 'convenience' foods. Yesterday, for example, according to my BalanceLog, I consumed about 2700 mg of sodium, and I had only a couple of processed foods. I am hypertensive, controlled with medication. Because I have to live in the 'real world' and have relatively little time to cook, I just do the best I can. I do consume as many fresh fruits and veggies as I can, and freshly-prepared chicken and fish, when I have time to fix it. I add no 'real' salt at the table, and do not cook with it.

What I do use, for both 'salting' and cooking, is a really good-tasting potasssium chloride product, called No-Salt. It's available at your local supermarket, in the spice/salt aisle. I have been using it for more than 20 years, and frankly, I cannot tell the difference between it and regular salt. Many potassium-based salt substitutes are rather nasty-tasting; this one is not. If you have normal kidney function, a potassium-based salt may be an option to using real salt. (I can do w/o salt on many things, but still enjoy a 'salty' baked potato, for example).

I have found that losing weight (70 lbs gone, now) and exercise have helped my blood pressure enormously. I'm probably better off than I would be, were I still heavy but consuming a very low sodium diet.

Sally Squires: Hi Gaithersburg: You are right on the mark. And that's the exact reason why health experts are trying to get sodium contents in food reduced. Some of the biggest sources are cereals, canned food--the numbers in today's column comparing canned beans for example with those you prepare fresh are quite an eye opener.

But we can also do some additional things to help reduce sodium content. Those canned beans for example. Rinsing them really helps. Ditto for a lot of other canned foods. And of course, the more we can prepare fresh stuff, the better. But it's a constant balance.

The potassium "salt" also fits with the DASH efforts which are to increase both potassium and calcium. Both seem to help bring blood pressure back to normal ranges. Of course, so does exercise and achieving a healthy weight.

Edmonton Canada: The article about coral calcium was very interesting. There have been dozens of this kind of claim on hundreds of products in the last 20 years. It makes me wonder why both your govenrnment and mine are not making 'supplements' follow the same kinds of pre-market testing that all drugs have to go through. Isn't it time?

We spend billions of dollars in North America each year and it would be nice to know just how much bang we are getting for our bucks.

And I have a great recipe for you. It is a classic Italian starter.

Tuna Bean Salad

1 small can of tuna (I use the water packed)
1 cup of white beans, home cooked or canned
1/2 cup of chopped red onion
2 tbsp red wine or balamic vinegar
2 tbsp olive oil
Fresh ground black pepper.

A nice light treat and very tasty when served in a hollowed out tomatoe. Though high in calories it is also high in fiber and a serving of fish to boot. While it may be a little strong for some, I have used it as a topper to a leaf lettuce salad and dressing in one.

washingtonpost.com: From the Depths (Post, May 20)

Sally Squires: Hey Edmonton: I thought it was really interesting too. Thanks for the recipe which sounds great. For those of you watching sodium intake, consider rinsing the tuna and the beans, then patting dry with a paper towel. And those tomatoes...soon we'll have peak tomato season. What a treat that will be!

Two food finds that I discovered this week are Gold 'N Krackle, low fat, low sodium cracker. Only thing you have to watch are serving sizes because they taste great and come in big sheets. Also I discovered a wonderful red pepper eggplant sauce at Trader Joe's. Great for filling in hard boiled egg whites or dipping baby carrots.

Washington, D.C.: Hi Sally,

Thanks so much for these chats. They do so much to keep me motivated.

I'm trying hard to make a lifestyle change rather than diet. But I find myself excited about the weight I'm losing, and am starting to count calories. I absolutely don't want to cut back so much that I slow my metabolism down -- what's the minimum # of calories we should consume to prevent this? I'm about 5'8" and 155 lbs right now.

I ask because although I'm not depriving myself, sometimes my calorie count at the end of the day seems too low.

Thanks!

Sally Squires: Hey DC: Thanks. I'm really glad you like the chats. They help my motivation too. We're all works in progress.

A good rule of thumb is 10 times your weight, so for you that's about 1,550 calories to start. Plus about 20 percent more per day if you're sedentary, about 40 percent if you're pretty active and about 60 percent more if you're very active. If you're trying to lose weight--and by the way congratulations on that weight loss--you want a deficit of about 500 calories per day (say 250 fewer calories of eating; 250 more of workouts) to lose about a pound per week.

Bottom line: you probably want to eat about 1,500 to 1,600 calories a day. See how you feel and what the scale does from there. Adjust as needed. Let us know how you do!

Somewhere, USA: Today's "Health" section contains a length article about the claims regarding coral calcium. With food supplement manufacuters not held accountable regarding their claims, what's the best strategy for consumers (other than to be very skeptical)? Does the manufacture of coral calcium supplements destroy coral reefs? The article made no mention of this. Thank y ou.

washingtonpost.com: From the Depths (Post, May 20)

Sally Squires: Good question about the coral reefs. I don't know the answer, but will try to get the writer on the phone during the chat and find out. Otherwise, I'll post the answer in next week's chat or in an upcoming newsletter.

Being skeptical is always a good approach. Try to get as many nutrients from food as possible. Then experts have told me that sticking with major manufacturers of supplements is probably a good idea, since they would have the most to lose if there is a problem, hence, they probably are more vigilant. Two good sources are The Dietary Supplement a newsletter published in Rockville, Md. 11905 Bristol Manor Court, Bethesda, Md. 20852 or TheDietarySupplement@earthlink.com

Also consumerlab.com does analyses of various supplements.

Somewhere, USA: Sticks: Rogan Josh is a fragrant indian stew made with lamb and an onion yogurt marinade.

Rogan Josh (adapted from Julie Sahni)

It's not really low fat if you use the cream, but I never use the cream

MARINADE
4 medium onions peeled and quartered
2 tablespoons ginger root grated
2 tablespoons coriander ground
3/4 teaspoon red pepper or to taste
2 1/2 cups plain yogurt
1/2 cup low fat sour cream
1/2 cup ghee (clarified butter)

ADDITIONAL INGREDIENTS
3 pounds lean boneless lamb (leg or loin)
cut into 1 1/2 inch cubes
4 tablespoons ghee
1 tablespoon garlic minced
1 tablespoon black cumin seeds crushed
2 tablespoons cumin ground
2 teaspoons cardamom ground
1 teaspoon garam masala

1 cup heavy cream (if needed or desired)
salt to taste

Puree all ingredients of marinade except ghee. Place lamb in large bowl, pour the marinade and melted ghee over the lamb. Mix throughly to coat. Cover, and let marinate for 1/2 hour or overnight in the refrigerator. Remove from frig 30 minutes before cooking.

Place meat and marinade in heavy sauce pan over medium-low heat, gently bring to a boil. Reduce heat, and simmer, covered, until lamb is very tender, (about 2-2 1/2 hours). Stir frequently to prevent the sauce sticking to bottom of pan.

Heat the 4 tablespoons ghee in frying pan over high heat. When very hot, add garlic, and stir for 15 seconds, then add cumin, cardamom, and garam masala. As soon as spice start to sizzle and become aromatic (3-7) seconds, turn off heat and pour over the meat. Add cream and stir to mix. Remove from heat and let rest at room temperature for 2 hours. When ready to serve, check for salt, then reheat the meat until piping hot.

Keeps for 3 days in frig and freezes well. It gets better the next day. If the ghee separates from the sauce stir in a little water or milk to re-incorporate it.

Sally Squires: Thank you!

Washington, D.C.: I just wanted to share an easy recipe for chicken and dumplings that can be made from a leftover rotisserie chicken:

-Add a can of (low sodium) cream of chicken soup and at least two cans of water to pulled chicken, pototoes (in small chunks) and baby carrots.
-Cook about 20 minutes at medium heat
-Add dumpling dough (made with low fat Bisquick from recipe on the box) and cook 20 minutes more (10 minutes uncovered, 10 minutes covered) at low heat.

Sally Squires: Yum, DC. This sounds great. And it's a good reminder that of the low-sodium soups and broths that are now available. Although I have to say that after reporting this story, I scanned labels and was quite surprised at some foods. You can quickly get up to that 2,400 milligrams per day.

Columbia, Md.: Hi Sally,

Thanks for reading this! I'm extremely concerned about my sodium intake. My schedule during the week is very busy, and I'm drained on the weekends and would rather spend time outside being active than indoors cooking. I literally have no food at home. I eat frozen meals during the week for the most part, and I buy them on Saturdays. I was literally stunned to see that one of the meals contained 75% of my daily allowance for sodium. Even the organic brands are salty as well, and I'm looking for brands that are lower in salt. I work near Harris Teeter and Whole Foods, do you have any recommendations? I'm 28 and can't really ignore this issue any longer!

Sally Squires: Hey Columbia: First, do you have high blood pressure now? Yeah, we can all cut down, but no need to add worry to your current stresses, if it's unnecessary.

Second, if you're really pressed for time, then scan the freezer compartments for some low sodium prepared foods that you can eat. They're out there, but you'll have to look carefully. I believe that Pritikin and Dean Ornish may have lines that would fit with what you need.

Third, there are so many great foods to make that are not high in sodium. How about a dinner of broiled fish, a great salad and some raspberries with yes, a dollop of whipped cream for dessert. That's a quick, healthy great tasting meal. You could add some wild rice (Trader Joe's has it cooked and packaged, all you have to do is open the vacuum sealed bag) or a whole grain bread. Yum!
Two

Somewhere, USA: You can really cut down salt using a squirt of lemon on things like steamed veggies, raw veggies (tomatoes), salads, fish, chicken, and yes even a seared steak or pork chop.

Sally Squires: Absolutely! Great idea. I also found champagne orange vinegar that would do the trick too. Available at Trader Joe's. And no I have no financial tie in to any food manufacturer or store!

Boise, Idaho: Since my boyfriend has high blood pressure, I started cooking dinner at home. We are now hooked and never go out anymore. I make so many things and now love cooking-its also easier on the pocketbook. I make stir-fry with all veggies and ground ginger and low-sodium soy sauce. I also make homemade pizza with whole wheat flour and veggies, you'd be surprised how much more you like it-and so many things can be prepared ahead of time!

Sally Squires: There you go Boise. Another example of how necessity really is the mother of invention. I'll bet tha tyou also save a fair amount of change too. Thanks!

Somewhere, USA: Up and Down: Last week I asked you about up and down dieting. You told me to think about my habits and what the difference was. This sounds riddiculous, but whenever I lose weight, I write down what I eat. I gain it when I stop writing it down. So, I guess I'm just one of those people who needs to write down everything they eay. I've started keeping a journal in my palm, and viola, lost 2 pounds last week. This time I'm not going to re-gain those last 10 pounds! Thanks Sally!

Sally Squires: Way to go! Sounds like you have just stumbled upon a very important habit. In fact, tracking what they eat is one of the habits that folks in the National Weight Control Registry say has led to their success, which is impressive: an average of 60 pounds lost and kept off for an average of 5 years. Not bad, huh? Thanks!

Somewhere, USA: Hypertension not just for the overweight:
Sally, please emphasize to your readers that hypertension can occur in ANYONE. While it is true it may be more prevalent in those that are overweight/obese; smokers and the sedentary - my case is quite the opposite. My BMI is in the low normal range, I don't smoke, have exercised for the past 20 years and don't drink much alcohol (occasional glass of wine). And yet I have hypertension, now controlled with a low dose of a beta blocker. But as I've said before in these chats, I HIGHLY recommend using the DASH guidelines which emphasize controlling sodium intake. Control the things we can control, it's family history/genes that predispose us to hypertension that we can't control.
It's not just the fat and calories which get a lot of press, it's all the other things you emphasize in today's LPC column. And thanks for covering this in your column today.

washingtonpost.com: Lean Plate Club: Evading Hypertension (Post, May 20)

Sally Squires: I couldn't have said it better. And by the way, we could also add high cholesterol to that list. I have an uncle who is a marathon runner--and he has done those 50 mile races. He's thin, but got the high cholesterol genes and has had two bypass operations.

Of course, that's also not a reason for those with good genes to throw caution to the winds. But sometimes you can't fight genetics so you need to go with lifestyle and medicines.

Thanks!

Somewhere, USA: Regarding blood pressure -- the article (and most information regarding the subject) focused solely on high blood pressure. What about those of us with low blood pressure. I know the common thinking is that low blood pressure is good, but sometimes it can be too low. My BP is typically 100/50, sometimes 90/50, and I will sometimes get light-headed if I get up too quickly. Also after exercise, my heart rate can drop so precipitously that I will often feel like I might black out, even when I try to cool down slowly. Any words of advice for those of us with the opposite problem?

washingtonpost.com: Lean Plate Club: Evading Hypertension (Post, May 20)

Sally Squires: Hi Somewhere: I've just done a quick search of the National Heart Lung and Blood website. The only thing I can find on short notice is that you should have your blood pressure measured while sitting up (versus lying down). But I'll look for more and report back. You're right: fewer people have this problem, but it's important. I'll see what I can find. Thanks.

Somewhere, USA: How to "re-set" your metabolism? Several years ago, through basic lifestyle changes (mainly learning to eat vegetables and run every day) I managed to lose about 65 pounds. Then last year, I was on SSRI anti-depressants for several months, and promptly gained 25 pounds. I've now been off the meds since last October or so, and since November have been tying myself in knots trying to lose the weight I gained. I already exercise about as much as I can fit in -- 40-50 minute run 4-5 days a week -- and started carefully tracking my food intake, limiting myself to 1600-1800 calories a day. I lost 7 pounds in the first month, but since then, I gain and lose the same 4-5 pounds over and over.

My total net loss has been about 5 pounds and I'm going batty trying to figure out why I'm not losing. Going strictly by the math I should have been, as between exercise and reduced food intake I was at a deficit of about 750+ calories a day. I've also never had problems losing before, as long as I was being honest about how much I was really eating. I'm half afraid that the meds have permanently "scrambled" my metabolism, and this is where I'm stuck.

In a fit of frustration I'm now throwing everything I can think of at this -- I'm training for a triathlon, am weight training again (which I find incredibly boring but am making myself do anyway), and started on Jenny Craig this week. Granted 2 weeks is probably not enough time to see anything yet, but is there something else I should be doing? I can maintain the lower-calorie food intake for 2-3 months at a time, but after that the hunger catches up with me, as well as cravings for my "comfort foods," so I can't see it becoming a permanent lifestyle just so I can maintain!

Sally Squires: You've hit the nail on the head: two weeks is not enough time. You also mention something very important: you need to find a regimen that you can live with for the long run.

A couple of ideas: consider weight training. It's good for a lot of reasons, but boost metabolism and may help you build more muscle mass, which burns more calories. Track your activity during the day--as well as your food. Just a few hundred calories either way could make a big difference in losing or not losing weight.

Consider a visit with a registered dietitan, who may be able to see some patterns in your eating that you have missed. And look at your emotions when you eat. You may also see some patterns there that will help in your efforts. Also consider adding some foods rich in omega 3's. Fish, canola oil, flaxseed. There's some preliminary evidence to suggest that they may help with depression--plus they've got some other healthy stuff and taste good too. Let us know what happens.

Washington, DC: For the 28 year-old concerned about packaged foods: I, too, rely a great deal on foods that come from my freezer. Having lost about 45 pounds a couple of years ago, I'm in the habit of tracking my daily calories, fat grams, fiber, etc. I recently added sodium to my daily log and, although I rarely come up short in the sodium department, I can usually stay within the guidelines if I make certain adjustments to my diet. For instance, my salad today was topped with homemade falafel that has a high amount of sodium, but I have unsalted trail mix as a snack this afternoon and tonight I'll make a virtually salt-free dinner. There are ways to balance it out and still use the freezer/microwave more than the oven!

As a big fan of Trader Joe's, some of their frozen meals have less sodium than others. Their vegan pad thai is only 13% of your daily value which is generally low for the prepared foods department. I've also found a nice pot pit with whole wheat crust at Fresh Fields with only 15% of the daily recommednated intake of sodium.

Sally Squires: Thanks, DC. Great suggestions!

Chevy Chase, Md.: Back to the South Beach Diet. Has anyone experience with it? Sounds quite reputable...but wonder if I'll have the time and patience to do all that preparation of recipes it recommends...he doesn't make it clear if you can substitute other foods for some of them (this is the "healthy" version of Atkins...the fruit deprivation is only the first two weeks)

Sally Squires: I'm glad you mentioned this again Chevy Chase. We posted something similar last week and didn't hear anything. I'm interested too to hear if anybody out there has tried this approach and what they found. Any takers?

Somewhere, USA: Hypertension and exercise: I have had a lot of success with the DASH diet and low sodium eating, but I have to add that exercise and relaxation techniques are also an important part of it.

Sally Squires: Yes, it seems to be a complete package. And that's something that Dean Ornish has long advocated too. By the way, his cookbooks are generally low sodium for those looking for new sources and ideas.

Fairfax, Va.: Hi, Sally. I have a question that I'm hoping that you or your readers will be able to answer.

I drink -a lot- of water and cold herbal tea, up to five liters a day. Is there anywhere you know of where I can find water sold in 1.5 liter bottles that has a sports top? I need the sports top so that I don't spill all over myself, and the sports top doesn't fit bottles with a regular screw cap.

Thanks

Sally Squires: Hey Fairfax: I haven't seen one, but will post to find out if others out there have. Anybody who can help this member out?

Arlington, Va.: Hi Sally,
I found a great salad dressing maker: Walden Farms. They have a website, waldenfarms.com, and their dressings are all sugar/carb/calorie free, and absolutely delicious. They're quite a find! I buy mine at Giant in Alexandria, and love the Honey Dijon Vinaigrette. Adds great kick to my salad without having to worry about calorie creep. In keeping with today's theme, though, there is sodium, so that should be watched. They also make calorie free chocolate sauce and pancake syrup, but I haven't tried that.

Also, at My Organic Market, I found a whole wheat/quinoa blend pasta that is just fabulous! really rich, nutty taste and lots of good for you protein and fiber. It's all I buy now, with Seeds of Change organic pasta sauces which, when you read the ingredients, all sound like wholesome things without chemicals, and it's based in olive oil. all the varieties are delicious.

And my gratitude for the day goes to the Mt. Vernon trail in the morning. What a beautiful way to start my day with a walk or run, seeing the monuments, the river, and lots of friendly people all out enjoying the beautiful morning as well. How lucky we are to live here!

Sally Squires: Hi Arlington: Thanks for the great suggestions. And yes, we are fortunate to live in such a beautiful place. It's especially great at this time of year. Just this weekend, I passed a new park that I didn't know existed in Chevy Chase. Plus, we have Rock Creek, one of the area's real treasures and numerous others.

Somewhere, USA: I've discovered a way to cut the fat, calories and cost in meat dishes without sacrificing any protein or flavor. When making spaghetti sauce, chili, burritos, or anything with ground beef or sausage, add to the meat mixture 1 cup of dried textured vegetable protein (TVP). You can rehydrate it in water beforehand, 1 cup TVP/1 cup water, or just add it to whatever you're cooking, if there's plenty of other liquid in the dish. 1 cup TVP = approximately 1 lb. of ground meat. Safeway carries it.

My husband, who thinks soy products should be used only in the dishes they were originally intended for, i.e., tofu in stir fry, and not as a substitute for traditional meat dishes (he hates tofu "meatballs"), thinks it's great, the kids love it, and it adds soy to my diet, which I'm hoping will help with my cholesterol levels.

Sally Squires: Thanks! Great suggestion. I've also found ground turkey and ground chicken are good alternatives. And there's a ground "meat" made by Boca that is also good.

Somewhere, USA: Oh Gosh yes Sally a splash of vinegar is great, and boy does Trader Joe's have a great assortment (I don't work for them LOL). Safeway Selet has new line of flavored oils and vinegars too. There are Tangerine, lemon, lime, balsamic, champagne, white and red wine, Sherry (this is fabulous), herbed vinegars. Lemon,orange, garlic, and chili oils and lots more to spice up life without salt! - Sticks

Sally Squires: Also try the raspberry vinegar at Trader Joe's. It's really good too. Thanks!

Chantilly, Va.: For great low-fat Indian recipes (Rojan Josh and everything else), there is one of my favorite cookkbooks -- Low-fat Indian Cooking, by Ruth Law. It is very hard to find good ethnic cookbooks with nutritional counts, but hers always do.

I believe the author lives/used to live in the DC Metro area. She also wrote Pacific Light -- my all time favorite Asian cookbook. They are both out-of-print, but you can usually find on Amazon.com

Sally Squires: Thanks! Sounds like a great find.

Washington, D.C.: Before the weather gets too hot, one of my favorite things to make is roast chicken and veggies. I can measure the little bit of oil I put on the veggies before roasting, but I use skin-on chicken breasts, I take the skin off after they have cooked but am wondering how much fat I should figure has been added to the veggies? Thanks!

Sally Squires: Hey DC: I just checked the USDA site and did some quick calculations. A 3.5 ounce light meat with the skin, roasted has baout 10 grams of fat. One without the skin has four. So you're probably getting adding about 4 to 5 grams of fat to the veggies. That's not a huge amount. You might skin the chicken and add a little healthy fat, some olive or canola oil, for example.

Virginia: I am the beneficiary of some lovely fresh red mustard greens. Can I just substitute them in a salad for other greens? The taste is very sharp, so I'd probably mix them with milder greens.

Any recipe suggestions?

Thanks!

Sally Squires: Yes, you could do that. But you might want to use a slightly sweeter dressing, honey mustard, for example, or add some fruit for a little sweet taste to counterbalance the other.

Washington, DC: I have an odd dilemma: I'm pregnant (5 1/2 months), and my blood pressure has started to creep up. Normally pregnancy-induced hypertension is related to excess weight gain, but I actually haven't gained any weight - in fact, I'm down five pounds from my pre-pregnancy weight, due to making some healthy dietary changes while still eating my fill. Could you suggest some good ways to -gain- weight on a low-sodium diet? Most higher-calorie foods seem to be high in sodium as well. I've recently started exercising again (30-60 minutes of walking every day, plus some yoga-type stretching), so hopefully this will help with the blood pressure creep, but of course exercising will also make me less likely to gain weight. Any thoughts?

Sally Squires: Hi DC: Congratulations on the upcoming event. First, let me urge you to stay in close touch with your physician to track that rise in blood pressure, ditto with the weight.

Dairy products--yogurt, milk shakes--are one way to add some healthy food. Plus the calcium will be good for you and your baby. Nuts (not salted of course) peanut butter, avocado are foods with high fat contents, but its healthy fat.

And just slightly larger portions of healthy food will also add weight. But again, do this carefully and in close consultation with your physician. By the way, does your physician think you need to gain weight?

Somewhere, USA: Hey Sally
Does caffeine cause high blood pressure? If so, is it only excessive amounts or should I be worried about my daily cup of coffee?

Sally Squires: Yes caffeine can raise blood pressure, but chances are your daily cup of java is fine.

Somewhere, USA: Just for the record. Not all salt is bad salt.

True, prepared foods contain too much, and I am fond of salty foods.

However, when I was in my teens I had a few scary passing out sessions. It turns out that on my healthy (low fat diet), no salt in the house because of my dad's high blood pressure, and running track, I developed low blood pressure.

So, it's a good idea to cut back, but don't get rid of it completely. And if your kids are athletic, remember they need more salt than you do.

Thanks.

Sally Squires: Hmm. I'm not sure that the health authorities say athletic kids need more than those 2,400 miligrams of salt a day. Because of our high sodium contnet food supply, most of us get all the sodium we need and more. But you're right, everything in moderation.

Washington, D.C.: Just wanted to pass on my favorite new "healthy" treat: put two tablespoons of fat free cool-whip in between two graham crackers (one sheet divided into two). It's a wonderful homemade sandwich and for those of use who think in terms of quantity, as well as quality, you can have two of these homemade "ice cream" sandwiches for only a few more calories than an individual skinny cow or the other popular grocery varieties.

Sally Squires: It is great. And surprisingly, whipped cream has only a few calories too. (About 15 per tablespoon.) You have to measure carefully of course. And I'll wager, you could make that treat even tastier with a few fresh raspberries. Justa thought...

Alexandria, Va.: Hope you can get this in. This is for "Somewhere" who gained 25 lbs on the SSRI. As a trainer, I can tell you that Somewhere is set up for failure. First of all, 2 weeks is not enough time to guage progress. Secondly, this person is trying to throw too many solutions at the problem and will probably not be able to guage the effectiveness of any of them. You cannot go from sedentary to triathlete form in a mere month. That could take years. Also, this person admits that they cannot keep up this pace. I agree, the frenzy that this person describes is not sustainable. This person should remember that losing weight and feeling better is a "lifestyle change." It's a marathon, not a sprint to the finish line. Somewhere should go back and read the message he or she posted; it sounds full of fear and frustration. Not emotions that will form the foundation of a good lifestyle.

Sally Squires: We do indeed have to time to get this up. Thanks very much for posting.

Somewhere, USA: Hey Sally-
One way that I cut back on the sodium in my diet was by switching to bread that I made with my bread machine instead of eating store bought loaves. I was amazed to see how much sodium just one slice of bread contained. Homemade bread is much lower in sodium - and delicious!

Sally Squires: Great idea! I haven't heard much about those bread machines recently, but they would indeed be a wonderful way to have your low sodium bread and eat it to. ( Sorry, I couldn't resist.) Thanks!

Somewhere, USA: Re: pizza dough: A while ago you mentioned a quick and healthy pizza dough recipe you had. You said you would include it in the newsletter. Would you mind re-posting it or putting it in the newsletter? I must have missed it.

Sally Squires: You've got a great memory. I'm making a note because I haven't made this in a while and don't trust my memory to give you the correct ingredients. We've been buying pizza dough at Trader Joe's and Vace. I promise I'll post the recipe next week and will include it in the newsletter, if you promise to send me an e-mail reminding me this week!

Alexandria, Va.: Sally, I'm a single woman in my mid-30s. I can cook, and even be a little creative, but mostly, I eat pasta with sauce for dinner every night. I'm sure I'm not getting enough variety to be good for me, though I feel ok. My problem is that I just can't decide what to cook. Without getting into some kind of rigorous planning and shopping schedule, how can I improve the variety of my evening meals? I tend to be lazy when I get home from work, so fresh stuff goes bad. But things that don't go bad, in the freezer or pantry, don't get used--just in case.
It'd be even better if I had leftovers to take to work, and minimal clean up, too. I know this is all pretty demanding, but I'm looking for some ideas! Thanks!

Sally Squires: Here you go Alexandria: That pasta is fine, but of course, you'd like to branch out a bit. First think about whole wheat pasta. Then think about other toppings. And then...how about cooking on the weekends--roast a chicken; make some soup--for summer, you might try a cold gazpacho or cream of cucumber--

Pack your freezer with some easy fixings: frozen chicken breasts, "meatless" burgers." In your fridge, have a dozen eggs. They'll make a great quick omelet or frittata or even scrambled eggs. Hard boil them and you can add them to salads. Keep some frozen veggies--corn, peas, edamame, avocados--in your freezer too.

Canned beans--since we're talking low salt today be sure to rinse them well--can quickly make a great bean burrito in the blender.

Even a croque Monsieur--grilled cheese with tomatos--is pretty quick. And speaking of grilling, a couple of nutritionists have recommended the George Forman grills as a good way to make a quick meal.

Hope that helps. Bon Appetit!

Somewhere, USA: Please help. I'm a 5'9", 170#, late 20s woman. About a month and a half ago, I decided to get in better shape, so I joined the gym and started eating better. Aside from walking two miles a day (though I've always done that), I work out on one of those cross-trainers for 30-60 minutes three times a week. I've also cut down on snacks, meat, and unnecessary calories and started eating more whole grains, fruit, veg, and generally good stuff.

A month and a half of this, and I haven't lost a pound. My pants even feel a little tighter. Are you kidding me? Am I doing something wrong? On the cross-trainer, if my heart rate goes above the "fat burning zone" am I actually NOT burning fat? What's going on here? I'm really quite ready to pack it in because, if I had my choice, I'd really rather just hover at the same weight eating whatever I want and not going to the gym, thankyouverymuch.

Any suggestions?

Sally Squires: Hey Somewhere: I wouldn't be that surprised if the scale didn't move, but the fact that your clothes are still tight suggests that you're also not changing your body composition. Have you had a physical exam recently? If not, I'd suggest that it's worth considering.

Also keep a journal for a week. Be very honest on exactly what you're eating--and how much--and how much you're exercising. You may see some hints there too.

How active are you throughout the day? Your workouts out sound great, but you might also boost calorie burning by some lifestyle exercises--taking the stairs, getting up every hour for a five minute walk if you're a desk jockey. You get the idea.

Let us know what you find after your week of keeping track.

Sally Squires: Okay folks, we're way over time and they'll be getting hte hook. Thanks to everybody for a great chat. The winners are:

Rogan Josh, Boise, Up and Down and Arlington and the Bread Maker. Thanks to all. Message me with your snail mail address at squiress@washpost.com and please put winner in the subject line.

Until next week, eat smart with the Lean Plate Club and keep moving.

washingtonpost.com:

That wraps up today's show. Thanks to everyone who joined the discussion.

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