Confused about nutrition? Wondering how to fit in more physical activity? Welcome to the Lean Plate Club. Ask Sally Squires , nationally syndicated Lean Plate Club columnist for the Washington Post, about eating smart and moving more every Tuesday at 1 p.m. ET . Sally draws upon her master's degree in nutrition from Columbia University to preside over the lively Lean Plate Club web chat. Whether you're trying to reach a healthier weight or simply maintain it, you'll find plenty of tips and strategies.
Share your own food finds, creative workouts and secrets for healthy, great tasting meals. We'll cheer your successes and help with your setbacks. (None of this, of course, is a substitute for medical advice.) E-mail Sally, author of the newly published Secrets of the Lean Plate Club (St. Martin's Press) at leanplateclub@washpost.com.
Or just sign up for the free Lean Plate Club e-mail newsletter (Related) . The Lean Plate Club column (Related) appears Tuesdays in the Washington Post Health section and is nationally syndicated by the Washington Post Writers Group. Find other Lean Plate Club members at www.frappr.com/leanplateclub (Related) .
The Archives:
Sally Squires's Recent Columns (Related) Sally Squires's Recent Columns
Discussion Transcripts (Related) Discussion Transcripts
A transcript follows .
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Sally Squires: Welcome to the Lean Plate Club. Aside from spring, one of the things that we're celebrating today is the publication of the paperback edition of "Secrets of the Lean Plate Club."
While I'm the author, thanks to all of you for helping me to write it.
The Lean Plate Club e-mail newsletters should be hitting your electronic in-boxes about now. You can subscribe to this free service at our home page. Just look for the e-mail newsletter link. Click on that. A screen should pop-up. Then just click on the button to subscribe and you're good to go.
Each week, the LPC e-mail newsletter provides nutrition and physical activity news. Today's edition also has the latest on a plan to ban plastic shopping bags. What do you think? We'd love to know.
Plus, you can learn about clever video games that let you be the "joystick" to help boost physical activity. There's also information about a contest where you could win up to $25,000 of equipment for your school's gym. And of course, we've got links to great-tasting healthy recipes including Shishka Booh Bobs--perfect for kids of all ages. And of course recipes for a healthy Passover seder tonight or Easter dinner on Sunday.
Prizes today are:
"Secrets of the Lean Plate Club," (St. Martin's Press) by yours truly with help from all of you.
"Making the Cut," by Jillian Michaels (Crown)
"Dance X Total Body Cardio" (DVD)
"The 3-Hour Diet Cookbook," by Jorge Cruise (Collins)
"The Biggest Loser," by The Biggest Loser Experts and Cast (Rodale)
Here's the deal: Regale us with how you have instilled healthier eating and physical activity habits. Assist a Lean Plate Club member on this chat. Share a healthy, great tasting recipe or food find and one of these prizes could be yours.
Winners are announced at the end of each chat. And this offering is simply designed to help show you the wide range of information and resources available as you seek to eat smart and move more.
Also, for those of you in Portland, Ore., I am scheduled to give a public talk there at 9 a.m. Saturday, May 12 in your fine city. Details to come soon. Hope I'll get to meet some of you there.
There are other public appearances in other cities coming up later this month. I'll let you know as more details are available. And if you'd like me to speak to your group, please send an e-mail to leanplateclub@washpost.com.
And don't forget that we plan to run the Lean Plate Club Family Challenge in May. I've heard from a number of you who would like to be followed during the challenge. We'll be in touch soon about that. If anyone else is interested, please e-mail me at leanplateclub@washpost.com and please include "family challenge" in the subject line. We'd also like to post photos of families being active together.
Now on to the chat!
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Boston: Sally,
Last week you mentioned that to calculate the number of calories you should eat per day, multiply your weight by 100. So, a 150 pound woman should eat around 1,500 calories/day.
This seems really low! I thought that an "average" woman was supposed to eat around 2000 calories per day, and that dropping to 1500 calories would be crash dieting. Can you clarify what the basis of the 2000 calories is on nutritional labels and the basis of the weight x 100 approximation?
Thanks for clearing this up for me!
Sally Squires: That's the starting point Boston. What you didn't add -- and I'm pretty sure that I did include last week -- is that you add another 20 to 40 percent of calories for activity. (That's for sedentary living, which sadly, most of us qualify as being.)
So for a 150 pound person that works out to 1,500 calories plus 300 to 600 calories. (Please check my math!) Bottom line is about 1,800 to 2,100 calories to stay even on the scale.
Hope that helps. Thanks for weighing in.
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Charlottesville, Va.: Sally, I just wanted to tell you that I hurt my knee on a trip and was unable to go to the gym or do anything. During the past two weeks, I've been trying to be careful about what I've been eating because I knew I couldn't go to the gym. I got to WW and hobbled up on the scale -- I lost around 8 pounds in that time (to be fair, I weighed in the a.m. vs. in the evenings as I usually do).
I'm so glad I went even though it hurt to get out. I found out this morning that I'm going to need surgery on my knee (and it sounds pretty intensive -- four things wrong). So I'm hoping I can keep it up. I'm only 3 pounds from losing 100 pounds in three years, and in the past year, I've lost about 62 pounds.
It helps not having someone around to feed me and having to really decide if it's worth getting up to go to the kitchen for food. (I also don't have a lot of tempting things in the house either.) But if you have any suggestions for coping with knee surgery when you live alone, I'd appreciate it.
(By the way, I won a prize from you about two or three months ago -- I loved the book and thanks!)
Sally Squires: So sorry about your knee and the upcoming surgery. But congratulations on staying the course while you're sidelined as well as for those 100 pounds lost over the past three years. Wow! That's really quite an accomplishment.
The more you can have ready for your post-surgery recovery the better. So it would be a great idea to stock your pantry,'fridge and freezer with healthy stuff. That could be meals that you prepare now (maybe with help from friends) and freeze. Or it could be a trip to Let's Dish (or another meal assembly place.) We'll post a link in a minute.
I've found the Kashi frozen meals to be quite good and quite nutritious. They're not inexpensive, however, running about $4.50 each in D.C. But they'd be another possible option.
Check with your doctor, but you may want to boost protein a bit following surgery. It seems to help with wound repair.
And your doctor can refer you to a physical therapist who can advise you about keeping the rest of your body toned while your knee heals (and without doing anything to injure it either.)
High volume foods -- soups, stews, salads -- will be great allies because they're nutritious and filling, but aren't loaded with calories. Snack on fruit and veggies.
And have some projects ready. You know mending, knitting, writing letters, catching up on movies, photo albums, etc.
Good luck with your upcoming surgery and recovery. Hope you'll keep us up to date on your progress. We're rooting for you!
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Washington, D.C.: Hi! I've just started lurking in your chats, but I have found them very helpful so far! I've been thinking about losing some weight for a long time, but recently I've really started to try and eat healthier and make it to the gym more often. One of the things, considering it's starting to become more spring-like, that I'm trying to incorporate into my diet is smoothies, but I'm not quite sure how to do this. I have low-fat milk, low-fat vanilla yogurt and lots of frozen and fresh fruit. Is this, in itself, healthy for me? Should it be a meal replacement or can it accompany a light meal? Any insight or good recipes would be much appreciated! Thanks!!
Sally Squires: Welcome! And thanks for taking the plunge to post. I love smoothies. They can be either a meal replacement, a great snack, an after dinner treat (in place of other less healthy options) or part of a meal.
Warning: the commercially prepared smoothies can be quite high in calories. But...if you make smoothies yourself, you get to control ingredients and portion size.
You can make smoothies with yogurt, with soy milk, with fruit juice, with frozen fruit, with ice, with...well, you name it. One secret: the more you blend the smoothies in the blender, the more air they contain. That not only makes them fluffy, but also increases their volume. So you feel full with fewer calories. Clever, eh? Thank Barbara Rolls of Penn State for this tidbit.
Here's my tried and true smoothie recipe, which, by the way, is also in "Secrets of the Lean Plate Club."
1 cup nonfat, plain yogurt
1 banana
2 ounces unsweetened cranberry juice
1 cup berries
1 cup ice
Place all in a blender.
Calories: about 320, so this could be a meal replacement. If you want to reduce calories, use half a banana. Or no banana. That cuts between 50 to 100 calories. Or split this with someone. Or drink half. Refrigerate. Enjoy the other half later.
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College Park, Md.: Re snack foods:
I enjoy the fruit and nut bars, chewy-type granola bars for a snack. However, I am concerned that these probably have a lot of added sugars or corn syrup (I am at work now, so I can't check the box). I think that this would be a reasonable snack if not for the added sugars. Not having a car, however, it is difficult for me to get to specialty stores that might sell better versions of this bar. Are you aware of any healthier brands of this type of snack that would be available in a mainstream grocery store? Or, alternatively, any similar, but more healthy snacks that I could replace them with?
Thanks
Sally Squires: These bars can be great, can't they College Park? But you're right. Sometimes, they're not that different from a cookie or other baked snack.
Larabars are one option. (And I have no connection with the company.) They're made from dried fruit, nuts, etc. with no added sugar or fat. (In fact, they're actually not cooked.) I find them quite flavorful and filling. They cost about $1.49 each and have about 160 to 200 calories depending on the flavor.
We'll also post a link in a minute to a late, 2005 round-up of cereal bars. (Of course, some things are likely to have changed so it's always a good idea to read labels carefully.)
Nature Valley and Kashi are two brands that seem to have less sugar than others and often include whole grains. But some of these do have added sugar and fat. I don't think that any contain unhealthy trans fat.
Other suggestions out there? Feel free to weigh in...
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Washington, D.C.: Hi Sally. I'm embarking on a big health/wellness mission. Step one was hiring a personal trainer. Now I'm thinking about working with a nutritionist, but don't know much about it. What can a nutritionist do for me? If I already know a decent amount, could I do it myself with the assistance of some books, etc? Thanks!
Sally Squires: First, congratulations on taking these first steps. It really is true that the journey of a 1,000 miles begins with that first step.
As for a nutritionist, I cringe a little when people use that term because it's largely meaningless, since, in many cities, anyone can hang out a shingle and call him or herself a nutritionist. So what you want is someone who either has at least a master's degree or higher in nutrition (and some experience dealing with clients). Or you may want a registered dietitian. (This is someone who has gone through educational training, done an internship and passed an exam.) You can search for a registered dietitian at the American Dietetic Association Web site (Related) .
Once you get names, do ask for references -- even better, get a referral from your physician -- and find out if these RD's specialize in weight loss. Not all do.
Hope that helps.
Some books that you may find useful include:
"Volumetrics," by Barbara Rolls, PhD.
"Nutrition for Dummies"
"American Dietetic Association Complete Food and Nutrition Guide."
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washingtonpost.com:Passing the Bar On Nutrition (Related) Passing the Bar On Nutrition (Post, Aug. 23, 2005)
Sally Squires: As promised...
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washingtonpost.com:Putting a Trend To the Test (Related) Putting a Trend To the Test (Post, Aug. 30, 2006)
Sally Squires: Also as promised...
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no car: A lot of the specialty bars can be ordered on the Internet and brought right to your door by the postal service.
Sally Squires: Great idea! Thanks.
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Granola bars: You could just make your own version of granola. Toast a bunch of oats in the oven and mix with dried fruit and nuts (and whatever else). It'll be loads cheaper, and you won't have to worry about corn syrup or hydrogenated oils lurking in your snack.
Sally Squires: Another great idea. And you remind me that there's also a recipe for peanut bars in "Secrets of the Lean Plate Club." Would love to know what you think about it if anyone tries it. And let's not forget those Black Bean Brownies...
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Chantilly, Va.: Hi, Sally--
Thanks for your recommendation of the book, "Mindless Eating"...I borrowed it from the library and it was quite an eye opener. I have a young child (6), and I've always been struck by how she eats only when she's hungry and just until she is full (though I have to prompt her to have "three more bites" many a time, because eating is simply not a priority for her). Children don't mindlessly eat!
To help maintain her good habits and learn them from her, I bought pretty new paper place mats, and have started setting out our meal on the table with all its components -- grain, protein, veggies, a beverage and fruit for afterwards. We eat what is on the table -- and I wait until my daughter, who is a much slower eater, finishes her main meal, to see if I want more. Taking that time to let my stomach register fullness is helping a lot, as is being conscious of everything I am eating for breakfast, lunch, dinner, and making sure I each food group is represented at each meal.
Like many parents, I know I have always been more careful to see that my daughter gets her daily 5-plus of veggies, healthy protein, whole grains, etc, than I have been with my own diet. In the few weeks I have been doing this, she hasn't asked for dessert once, and I haven't had any either!
Sally Squires: Thanks very much for your update. "Mindless Eating," by Brian Wansink, would be a great addition to that list of books that I just included in the previous posting.
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Alexandria, Va.: I've lost 45 pounds on my way to 100. I exercise five or six times a week -- aerobics, etc. My metabolism likes to stick. For my weight I look pretty good because of the way I lost it. I know I need to eat protein. I mix up my proteins during the week fish, eggs, dairy, soy, poultry, pork and a little beef to change things up. I'm wondering what protein has the most bang for the buck, 4 to 6 oz serving with the most protein for fewest calories? I eat a lot of veggies, fruit and whole grains. But I can get hungry and I wondering what food helps stave the hungries. Right now I will eat 2 WW points of cottage cheese but I wonder if that is right. Thanks, sorry for the long question.
Sally Squires: Way to go on those 45 pounds, Alexandria! That's wonderful. You've found some great sources of protein. And variety is very smart. You're going to get pretty similar amino acids -- the building blocks of protein -- in what you've listed.
So what's different about these protein sources? Their fat. Egg whites have zero fat. Whole eggs have about 5 grams of fat (about 1.5 grams are saturated), still a pretty reasonable amount. And of course, they contain about 270 milligrams of cholesterol -- nearly a day's worth, which is why we are advised to limit them.
Skinless breasts of poultry are nearly fat free. Fish is another good protein option because it contains healthy fat. Nonfat dairy products are also good sources of protein and come with zero fat.
Nuts (but they're pretty high in fat). Beans are terrific and are loaded with fiber. Lean meat (flank steak is one cut) would be other options.
Hope that helps.
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Clifton, Va.: I know that overeating is not recommended, but what about when it comes to veggies? I sometimes have a hard time not overeating delicious cooked or salad veggies. What do you make of this?
Sally Squires: I know what you're saying. You wonder if over-eating even a good food such as veggies may not be a great idea. You can certainly look at why you're eating mindless or repetitively. But on a scale of 1 to 10, don't sweat this one...as long as they are not fried or loaded with other added fat or sugar.
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Trying to install new eating habits...: This has been an UPHILL battle for me. I'm not great at planning ahead, and tend to end up -- particularly at work -- hungry and with no healthy options. So, just a few weeks ago I started a new habit. Monday mornings, I leave for work an extra 20 minutes early, and I stop by the grocery store on my way in to the office. I buy pre-cut veggie sticks, maybe some fresh fruit, fat-free yogurts, granola bars, dried fruit and sometimes a treat like pricier healthy canned soup or fat-free pudding cups.
I look slightly ridiculous walking in to my office -- which fortunately has two small fridges -- with a couple grocery bags. But for the whole work week I'm stocked with goodies, and have OPTIONS when I want a snack. (I can choose salty, sweet., etc, depending on my mood.) This has kept me, so far, from running out mid-afternoon for a milkshake or packet of candy or a cookie. And at home in the mornings, all I have to worry about packing is some sort of entree!
Sally Squires: What a great idea! I wonder if you will start a trend in your office. In that case, you may need to be buy a third 'fridge. But that would be a great reason to have to expand, wouldn't it? Thanks for weighing in.
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Lancaster, Pa.: Hi Sally,
Thank you for your weekly informative column and chat. Congratulations on your book, also. Here is my problem. My husband and I enjoy playing tennis (singles). I have been attempting to lose weight and have cut back moderately on my calories and fat intake. Unfortunately, my husband feels that I am sluggish and a little less energetic going after the ball. Maybe he's right, it's difficult for me to be objective. Do you have any ideas to maybe get my zip back on the court? I don't want to lose my tennis partner.
Many Thanks.
Sally Squires: You certainly don't want to lose your tennis partner. You might budget a small healthy snack about an hour before you hit the tennis courts. Aim for about 100 to 200 calories. Make this a mini-meal with some lean protein, complex carbs and a little healthy fat. So one of those Larabars might work for you. So would a glass of skim milk with a slice of whole wheat bread and a tablespoon of peanut butter.
Another option: a piece of fruit with a slice of low-fat or nonfat cheese. You get the idea. Also be sure that you are well hydrated in the couple of hours before you play tennis. That's important not only in the heat of summer but any time of year. And yes, water is just fine. No need for sports drinks, which often come with added calories unless you're spending hours on the court or are playing at an elite level for an hour or more.
Hope you'll let us know how it goes.
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Southern Maryland: I've been using SparkPeople.com (no affiliation) just this past week to get into shape. I love tracking my calories and water intake, and I find that even just 10-15 minutes of exercise per day has made a difference in my energy level and overall health.
I didn't realize how sedentary I was until I actually started moving!
washingtonpost.com:SparkPeople (Related) SparkPeople
Sally Squires: Spark People is often cited by Lean Plate Club members as a great way to track food and activity. Also take a look at the President's Council on Physical Fitness and Sports. (We'll post a link in a minute.)
And I've just ordered a new pedometer and accelerometer to try. But a plain old pedometer is also great at helping remind us how sedentary we can become. And I'm still hoping to set up a work station with a treadmill, inspired by the research of James Levine at the Mayo Clinic and by our own Lean Plate Club member Lois Yurow, who has done this in her home office in New Jersey.
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washingtonpost.com:fitness.gov (Related) fitness.gov
Sally Squires: As promised...
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Plastic bags: Hey, Sally! Last month, I decided to start using reusable bags for my grocery and discount store shopping, and it's great! The reusable bags are stronger and I like not having the plastic ones piling up in my apartment, not to mention that, even if it's only a small contribution, it's still good for the environment. I leave them on the front seat of my car so I'll remember to take them into the store with me, and aside from a few rolled eyes of cashiers, I haven't noticed that it's any more of a hassle than it used to be trying to find a place to store all those other bags. Kudos to Ikea for encouraging recycling by charging people to use plastic bags!
Sally Squires: This seems to be a growing "green" trend. In today's e-mail newsletter, you'll find an item about the move by San Francisco to ban plastic bags. Thoughts?
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Granola Bars: I also love snack bars, but don't want all the added sugar. I usually buy the Lara Bars if I can find them or Luna bars, which are available almost everywhere.
When I'm feeling inspired, I can also make my own bars. Recipe books aimed at backpackers have good recipes for making your own snack bars. I recommend Lipsmackin Vegetarian Backpacking for ideas on how to get started (there is a meat version too, which I haven't read, but I doubt it effects the bar recipes).
Sally Squires: Another vote for making our own bars. Our oven is broken, but we start kitchen renovations soon. I'm eager to start using that new oven for this and other things, including roasted veggies, garbanzo bean snacks and home made bread and healthy pizza. Yum...
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Denver: I've been working out with a personal trainer, but hit a plateau and wasn't really losing any more weight. I spend about an hour a day in the gym, so more gym time wasn't really viable. A diet change was needed. My trainer challenged me to eat three servings of veggies a day and suggested that I start bringing veggies and hummus to work to snack on. I cut up red peppers, toss them in with carrots and snap peas, and put a couple tablespoons of hummus in one of those plastic containers. I pre-make them at the beginning of the week, so each morning I only have to drop in the hummus and stuff it in my bag. With that one minor change, plus a little extra time in the gym, I lost about 12-15 lbs since January. So, I'm eating more, feeling less tired, and I lost 2 sizes! Can't beat that.
Sally Squires: You sure can't! Sounds like you've got a great personal trainer. Many of us -- me included -- often reach first for fruit, which is a great choice. But in doing that, we can overlook vegetable snacks. I'm also a huge fan of the mini peppers that you can now buy in many groceries. They're wonderful for dipping or eating plain. And last night I had some very tasty orange peppers. Sugar snap peas are another great snack. The list goes on and on. And aren't we lucky that summer is coming with all those great produce choices ahead...
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Fairfax, Va.: I really appreciated your column on the television! It's not just the television, of course -- I feel like I'm bombarded on all sides by messages to consume more food -- and unhealthy food at that. Even when I'm listening to the radio on my runs I have to jog through messages about double cheeseburgers, etc. For adults, it's one thing (although we can all admit images, smells, and suggestions about delicious foods are tantalizing). For kids, it's totally unfair. It's absolutely time for us to balance our emphasis on "personal responsibility" with community/national responsibility for the healthy futures of our kids! So many people blame parents of overweight kids, which may (partially) be the case, but we need to all evaluate how we can change our society to help kids -- and ourselves! Thanks for the column, Sally. I'm a big fan (well, thanks to you and the other LPCers, not so big these days!!!).
Sally Squires: My eyes were opened by that recent report from the Kaiser Family Foundation on how many hours of food commercials kids and teens see (and yes, we do too, but the study didn't examine that.)
I also thought it was quite interesting when David Ludwig, a researcher at Children's Hospital in Boston, mentioned that our metabolism sinks to the level of sleeping while we watch television. Add that to all the food that is often consumed in front of the tube...and well, it's not hard to see how that could help fuel the obesity epidemic. So I walked my way through the Final Four Game between Georgetown and Ohio State.
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Anonymous: Someone posted:
"You could just make your own version of granola. Toast a bunch of oats in the oven and mix with dried fruit and nuts (and whatever else)."
What kind of oats would I buy (quick oats in the canister?) And by "toasting" do you mean just cooking them in the oven till they get a little golden brown? I like this idea!
Sally Squires: I have not personally made granola, so just got a quick consult from our Food section. They say to use rolled oats.
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Rockville, Md.: Sally, I've been reading your chat for a long time, and I admit I've always been skeptical of the scale debate. I hear about people buying scales and loving them, but I always thought I could lose/maintain weight without one.
Sally, I've been converted! I bought a new scale 3 weeks ago and LOVE it! Who knew? It helps to track my weight each morning, and serves as a motivator when I seem a few ounces lighter. If it seems a few ounces too heavy, then I know not to eat that extra cookie laying around the office that day. One day I went jogging (in this great spring weather), and weighed myself before and after. Now, I know this is basically water weight I lost, but it was so amazing to see weight lost after a 30 minute jog that I've become even more dedicated to my exercise program.
So, moral of the story -- don't be scared to buy a scale! They really can be helpful in losing or maintaining your weight!
Sally Squires: They can indeed be helpful. The trick is to use this as one more guide, as you are doing. But there are some who get so attached to the scale that it makes or breaks their mood for the day. That's the potentially unhealthy use of this otherwise good device.
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Washington, D.C.: I am trying a new strategy for weight as well as health reasons: trying to eat meat only once a week, fish 1-2 times and vegetarian the rest of the time. So far my weight is stable (even lost a few pounds) and digestive issues seem better. It is also easier to get more variety when there is no meat filling me up.
Sally Squires: As we like to say here, small changes add up to big rewards. You've just given us a great example of that. Thanks!
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Hungry?: If I'm burning an extra 200-300 calories and eating 200-300 calories less, which is what's often recommended for sustained, moderate weight loss -- should I expect to feel hungry all the time?
Sally Squires: No. So you likely need to readjust either the amount of calories or the combinations of food. In other words, you may need to find things that are higher in fiber, or protein or have more water (such as soups and stews and fruit and veggies) to help you feel fuller.
One thing is clear: if you are constantly hungry, you're less likely to stick with whatever healthy habits you are doing for the long-term. And that's the point, isn't it?
Another strategy: consider drinking a glass or two of water with each meal. The sodium in our food helps us retain that water. And that helps make you feel fuller.
You may try adding back 100 calories and see if that helps you...Good luck and hope you'll let us know how it goes.
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Alexandria, Va.: What's your opinion of olives as a snack food?
Sally Squires: They're salty, low in calories -- unless you eat a lot of them -- and have healthy fat. Plus, they're tasty. So unless you're eating lots of them, they can be a terrific snack.
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argh!: please, Mom, don't force your daughter to eat "just three more bites." Kids stop eating when they need to and tell you when they are hungry. She will not starve to death. What you are doing is overriding her natural ability to decide when she is full and thus encouraging....mindless eating! Please, let he decide she is full. if she is hungry later, give her some fruit or veggies.
Sally Squires: That's a very important point. But it's also good for parents to strike a balance between introducing new foods -- it can take many kids seven, eight, nine tries before they accept a new food -- and pushing kids to over-eat.
Best thing, according to research, is to provide healthy options. Sit back. And let kids decide what and how much to eat.
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Washington, D.C.: Hi Sally. I exercise 6 out of 7 days of the week. I do a mix of yoga, cardio, and some strength training at least 30 minutes a day. I am East Asian so I usually eat a traditional rice dinner. Breakfast is usually toast or oatmeal, while lunch is usually leftovers or a sandwich. I've been sticking to this routine for a long time now. I lost weight at first but have remained at the same weight for some time. I can feel that I have way more muscle now. But, some of my clothes are tighter -- am I doing something wrong here? Should I be changing my eating habits because I think I exercise enough?
Sally Squires: It's not clear whether you're at a healthy weight now or how many calories you are eating. It also sounds like you could add some protein to that breakfast. Perhaps make your oatmeal with skim milk or nonfat soy milk? You might also add some fruit to it.
And I don't have a good sense about what might be in those leftovers or that sandwich. (As a recent Center for Science in the Public Interest report found, some seemingly healthy food can be surprisingly high in fat and calories.)
By the way, strength training is great, but do give your muscles time to recover. So if you're not already doing this, train weights for your upper body one day, lower body the next. Or do the whole weight workout every other day.
Can you also find more ways to be active throughout the day? That's another great way to burn more calories -- and boost metabolism.
Hope that helps. Please let us know how it goes.
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Wheatgrass Aphrodisiac?: Hi Ms. Squires,
I had a couple shots of wheatgrass this past weekend, and a few hours later, my wife and I had an incredible roll in the hay.
I have been concerned lately about my libido, since my teaching schedule is quite busy, but about two hours after the wheatgrass, things livened up. Have you ever heard any similar stories?
I'm almost worried that the juice place is spiking their drinks, but I'll be back regardless.
Thanks!
Sally Squires: In the course of reporting on aphrodisiacs earlier this year, I heard lots of stories like this. Sadly, there's no science to support this, other than the placebo effect. But hey, if that works for you, go for it. It's quite a powerful effect. And we'll post the column on aphrodisiacs in a minute.
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NW Washington: Hi Sally!
I've been making a "lifestyle change" instead of going on a diet since last August. I've very slowly lost 14 pounds, but since February cannot lose no matter what tweaks I make in my plans. I do cardio 40 minutes 5 times/week, and lift weights for 15 minutes on each of those days.
I have 10 pounds more to lose, and the frustration is really getting to me. Do you have any secrets for people experiencing stagnation?
Many thanks....
Sally Squires: First, congratulations! What you have accomplished is terrific. Bask in that for starters. Second, plateaus are extremely common. Third, who says you need to lost those 10 pounds more? You? Is it because of a number you want to achieve? Or does it get to a healthy weight? If you're already at a healthy weight, your body may be telling you something very important.
If you really could stand to lose more weight to reach that healthy goal, then use this time as practice on weight maintenance. Because that's what you will be doing once you do reach your goal. And believe, me that can be much harder than getting to the goal. So view this as an opportunity. And look for additional ways to get more active throughout the day.
Patience is often important. Weight loss usually does not occur in a straight downward path. Some plateaus can last for months. But this is where the rubber hits the road.
So revel in what you have accomplished. Delight in your healthy new habits. Stick with what you're doing and my bet is that the rest of the weight will come off, when your body is ready.
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washingtonpost.com:Spice Up Your Sex Life? (Related) Spice Up Your Sex Life? (Post, Feb. 13)
Sally Squires: As promised...
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Cleveland: What can you tell us about the sugar-substitute Stevia? Some of my organic-leaning, Whole Foods-type acquaintances swear by it as a sweetener, but it's been controversial. Do you think it's safe, in moderate amounts?
Sally Squires: I know I'll get e-mails about this, but stevia is not approved in the U.S. as a sugar substitute (nor a lot of other countries as I recall.) It is sold here as a dietary supplement. There are plenty of other options available these days that have been approved by the Food and Drug Administration. Hope that helps.
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Washington, D.C.: Sally, it seems like I've been hearing a lot about calorie cycling lately as a new way to lose weight (I think it is also known as zig zaging). Is this more effective than sticking to a set calorie limit every day? I've started to do it, and am making sure that my average each week is a little over 1300 calories/day (which is what I'd limit myself to if I didn't zig zag). Basically, the technique is supposed to keep your metabolism up I believe, because your body doesn't become adjusted to a certain amount of food. I'm interested to know your thoughts. Thanks!
Sally Squires: I know of no research to back calorie cycling. If it works for you, by all means continue it (provided that you're staying in healthy caloric ranges.)
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Lexington Park, Md.: I live alone. When I cook I tend to over cook (thinking I'll have leftovers to freeze for future meals) and over eat (sometimes I just don't stop). I can certainly make a Lean Cuisine type meal to for lunch and/or dinner without feeling hungry or deprived. What do you think about companies (like Diet-To-Go for instance) where they prepare and ship meals to you? I don't seem to be able to control my eating if there is food in the house.
Sally Squires: If Diet to Go helps you with portion control (and doesn't take too big a bite out of your budget), then it could be a great option. My question is: what will you do when you're in a situation where Diet to Go isn't available? Or Lean Cuisines? Or...fill in the blank?
You might also like to leaf through "Mindless Eating" for additional tips on figuring out why you can slip into uncontrolled eating. That will likely be important to control for long term success.
Thanks for weighing in.
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