Sally Squires

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The Lean Plate Club
With Sally Squires
Washington Post Staff Writer
Tuesday, Sept. 25, 2001; 1 p.m. EDT

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. He 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.

The 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: The Lean Plate Club resumes this week after a two-week hiatus due to the horrible events of Sept. 11. Our thoughts and prayers are with the victims, their families and all the rescue and recovery personnel who have worked so hard at the Pentagon and the World Trade Center.

Many people have told us that it's been difficult to resume normal life after these terrible attacks. Some have talked about stress over-eating. We re-start the Lean Plate Club with the hope that all of us can get back to the basics of eating well, exercising regularly with the long-term goal of good health for all.

Sally Squires: Earlier this month, a Lean Plate Club member from New York City asked me to post my 10-minute pizza dough recipe. I made this again last night at our house with great success. Hope you will too. And if the person who requested this happens to log on again, please let us know that you are okay.

10-minute Pizza Dough (adapted from Cooking Light's Swift and Simple recipes, Sept/Oct 1995)

2 cups all purpose unbleached flour
2 1/4 teaspoons quick-rising yeast (or 1 package)
1 teaspoon salt
1/2 teaspoon sugar
1 teaspoon sugar (for proofing the yeast)
3/4 cup water
1 teaspoon olive oil
Extra flour (about 1/2 cup)

Add 1 teaspoon sugar to 3/4 cup of water. Heat in the microwave for about 30-45 seconds on high. Add the yeast and stir. Set aside.

In a food processor, combine the flour, salt, 1/2 teaspoon sugar and 1 teaspoon olive oil. Pulse until mixed. Slowly add the yeast mixture (which should have gotten a little foamy, an indication that the yeast has been "proofed.") The mixture will form into a ball.(Add a little more flour as needed to form the ball.) Remove. Place on floured board. Cover with plastic and let rest for a few minutes. Preheat oven to 400 degrees. Using a brush, coat pizza pan with olive oil. Form the dough into a pizza crust. Add tomato sauce, cheese and other toppings. Bake until golden brown. Makes about 1 large pizza.

Silver Spring, Md.: I would just like to submit what is my husband and my favorite (good for you) comfort food. Just mix together cut up strawberries, nectarines, bananas and blueberries. This is so good and sweet. It is the combination of these four fruits that makes it so delicious. And it is so good for you.

Sally Squires: Thanks Silver Spring. It certainly is good for you. Lots of vitamins in this mix--especially vitamin C, plus some fiber in the strawberries, blueberries and nectarines. Sounds great. And I might also point out that the red, white and blue colors are also patriotic. Anybody else have a good--and of course, healthy--comfort food?

Mt. Rainier, Md.: I had the opportunity to join a farm co-op this year and seized it with both hands. I am willing to try new things when I go out to eat but when I'm in the grocery store I tend to go with tried-and-true. The co-op sends a bag of mixed produce every week, whatever is in season. Tomatoes of course, potatoes, various squash. But also tons of greens, most of which I can't even name. But I've been having a lot of fun with them, really enjoying adding their semi-bitter flavor to dishes with sweet onions and tomatoes or cheese. I highly recommend the experience as a way to get out of the rut.

Sally Squires: Good idea, Mt. Rainier. My neighborhood farmer's market had fresh figs this year, which I had never tasted before. They were delicious. In previous years, I've also tried pattycake squash, which was new to me too. Who else has found something intriguing at a farmer's market, a specialty grocery store or elsewhere?

Chambersburg, Pa.: Hi. I get so much out of this discussion. What's the plainest dessert besides raw fruit? I want something warm, filling, a little sweet, satisfying without being rich or fat. I'm not asking for too much, am I! I'm thinking maybe a simple cake that could be made in several versions -- with or without fruit, with or without cocoa... Hmm. Maybe I've just answered my own question. But I'd love to hear ideas from others.

Sally Squires: Thanks Chambersburg. Sounds you've already got some good ideas. Here's another: angel food cake, which has less than a gram of fat per serving. Pound cake is another good option. We also mention pudding in the Health section today as a good, low-fat comfort food. You can make it in a variety of flavors. It can be ready in about 5 minutes and if you use skim milk, it has no fat. I've also made crustless pumpkin pie in ramekins. You can do the same with chocolate pie, apple, etc.

Alexandria, Va.: Help! I have been seeing a nutritionist to help me lose weight. I started off with a bang, but I seem to be in a rut. I have only lost 12 pounds in four months. I am measuring quantities and eating a variety, but I seem to be maintaining instead of losing. I am quite active -- run long distance on the weekends and lift weights. It seems I am hungry for sweets and starches. Any inspirational words?

Sally Squires: You bet, Alexandria. First, congratulations! Losing 12 pounds is really something to cheer about, and while the loss may not be as fast as you would like, you've still trimmed 12 pounds in about 16 weeks, which is 3/4 of a pound per week--a very safe and steady weight loss, and just what the experts recommend. (Yes, I know, it doesn't seem fast enough.)

I don't know what percentage this is of your total body weight, but based on the diabetes prevention program, it was just this sort of weight loss that also produced some significant health benefits and really slashed the risk of getting diabetes.

Now what? Stick with it. It's quite common to reach plateaus and although they can be discouraging, they're also good practice for when you reach your actual goal weight. After all, you're going to want to maintain that hard-won weight loss. You mention that you're doing long distance running on the weekends and lifting weights. Both are great. Are you also being active enough during the week?
Can you fit in some walking or some other "lifestyle" exercises that will boost your metabolism during the day?
And while you're measuring your food--good for you by the way--are you recording it too? If not, you might try doing that for a week. Studies show that people who are successful with long-term weight loss continue to closely monitor their food intake. See if you can find any patterns of problems. Also, it's really easy to slip up and eat more than you think. (Studies have show this too, even among weight loss experts.) Just 10 percent more calories a day can make a big difference. Let us know what happens.

Out west: Sally, help! I'm sure others here are having the same problem, during these past terrible weeks: my tendency to eat for emotional reasons has just gone off the charts! I'm seeking comfort through that most reliable of comforts: my pantry. I'm still working out regularly -- that has been another stress release -- but I'm completely sabotaging myself. Help me feel better -- without calories!

Sally Squires: First know that you are not alone in this. Dr. George Chrousos, a stress expert at the National Institutes of Health, says that about 25% of us have abnormal responses to stress. Often that means over-eating. What can you do? First get enough sleep. There is really good evidence that sleep deprivation heightens appetite and insulin resistance, both can help fuel your emotional eating. Make sure you get at least 8 hours a night. Second, get on the phone. Start talking to your friends, your family, your co-workers. Studies show that it's really important for reducing stress. Third, get rid of anything in your pantry or refrigerator that is likely to be tempting. At least for now. Can't live without ice cream? Okay, but eat it at the ice cream parlor and limit yourself to just one serving. Shop and get healthy foods so that you won't scrounge for the bad stuff when you feel like eating emotionally. Do you live alone and find yourself bingeing at night? Then make plans to see friends for dinner. (Of course, you'll want to find a healthy restaurant, or organize a potluck, again with an emphasis on healthy food.) And, if none of this helps in the next couple of weeks, consider seeking some counseling. These have been extraordinary events that we have all lived through.

Rosslyn, Va.: Sally,

I think the health section of the post does a disservice to an already obese population when it contains items referring to "comfort foods." Why are we looking to FOOD for comfort? We should look to each other, and put the fork down!

Sally Squires: Hear, hear, Rosslyn. I agree. But we also recognize that some people aren't very good at doing that. We'd like to help them make it through this difficult time as healthfully as possible.

Arlington, Va.: What is a farm co-op and how does one join?

Sally Squires: Good question Arlington. I have an idea that it involves sharing the work, but is there someone out there who can give a better explanation?

St. Petersburg, Fla.: Are there any foods that help prevent sea sickness?

Sally Squires: Yes. Ginger looks like it can help the nausea associated with seasickness. And carbohydrates seem to help a little too.

Washington, D.C.: Margarine or butter? Which do you prefer for taste -- and then for health?

Sally Squires: Butter has a very distinctive taste. But I must say that the margarines keep getting better and better. For health, studies suggest that the margarines without trans fatty acids--which help to clog arteries--are best. Even then, however, they need to be eaten in moderation.

Albany, N.Y.: Can sodium be addictive?

Sally Squires: Not addictive, per se Albany. At least not from any data that I've seen. But it does seem that the taste for sodium changes depending how much of it is in the diet. In other words, people report that when they reduce their sodium intake to help control blood pressure, for example, that they often find they don't like some of the high sodium foods that they used to find appealing.

Chicago, Ill.: I was wondering if you had any tips for getting "back on the wagon" with regards to eating well. About three years ago I turned my living habits around and lost 60 lbs., but since about last May I've slowly gained about 10 back. My eating habits have gone out the window (still eating lots of fruits and veggies but my sweet tooth has returned with a vengence), and my workouts have slipped (35-40 mins four times a week instead of 45-50 mins five times). The main reasons behind this is a combination of stress (I hate my job and am looking for another), low energy, and a nasty flare-up of depression for which I began treatment in late May. The meds I'm on (Celexa) are not supposed to cause weight gain, but I suppose that could possibly be a factor too.

Any ideas for a period in which will-power and self-discipline are in extremely short supply? I'd rather try to lose the 10 now than 20 later.

Sally Squires: First of all, kudos for losing 60 pounds. That's remarkable and you are really to be congratulated. But you're also right to be concerned about the 10 pound weight gain. This is the exactly the time that you want to take control.

You are also seeing a perfect example of how small changes can make a very big difference. By doing four instead of five workouts per week, you're probably burning about 200 calories less. Couple that with a sweet tooth and you could be inadvertantly adding another 200 calories to your daily intake. That's about 1,400 calories per week. I just did the math: over six months that adds up to about 10 pounds. So that could explain your weight gain.
But you're also right to think about Celexa, because antidepressants can cause weight gain. I don't know your gender, but if you are a woman and are perimenopausal, you could be seeing some weight gain with that too. Again, talk to your doctor.
A couple of thoughts. Check out TOPS or Weight Watchers for some group support. (You can find both on the internet.) Alternatively, team up with a friend who also wants to either lose weight or just workout regularly.

What do you really love to do? Make time to do something special for yourself once a week, even if it is only for an hour. And keep plugging away on looking for that new job. Good luck and let us know what happens.



Stress

Arlington, Va.: I find when I get the craving to eat under sress that drinking instead works well. I love to have a cup of peppermint tea. It is very soothing, keeps my mouth busy and prevents me from searching out the elusive chocolate bar.

Sally Squires: Good idea Arlington. Thanks.

Good For Your Soul Foods: Tomato Soup -- made with fat free milk instead of water with a touch of butter.
Acorn Squash -- peeled and boiled (like you would make mashed potatoes)with a sprinkle of brown sugar and butter
Rice- With a little fat free milk, butter, brown sugar, and parsley.
Stir fry -- rice, peppers, summer squash, and chicken

People look for foods that remind them of the good times they had in the past. There is nothing wrong with taking a sensory trip back to a time you felt safe. Just do things in moderation and try to make them homemade.

Sally Squires: Great thoughts! Thanks.

Farm Co-op: The co-op I joined is partnered with the Capital Area Food Bank, and helps supply them with fresh foods for shelters etc. who use these services. But the Post printed an article on food co-ops a while back. Maybe the search engine will come up with it? (It was quite a while back... Glut in Mt. Rainier is another co-op, different style, but an awesome selection of fresh grains especially as well as in-season veggies.

Sally Squires: Thanks for the information. Also read the next reply with more details.

food co-op more...: Forgot to mention, I joined the co-op by paying an up-front fee of about $150, in return for which I get a 'share' (usually one grocery bag, but more in the high months of summer) every week of whatever is growing on the farm. There are several area farms that make this kind of arrangement, or similar monetary arrangements, which works out for the farmer because he/she has a steady source of income regardless of any crops that might fail.

Sally Squires: Thanks. Good info.

Silver Spring, Md.: Re: Simple Desserts
How about poached pears or baked apples? I'm sure there are a zillion recipes on the web. Other fruits like peaches, grapefruit, nectarines take well to broiling with a little sugar and flavoring (lemon juice, lemon rind, cinnamon, take your pick).

Sally Squires: Yum!


Our art director also recommends taking thinly sliced sweet potatos, mixing them with a little vanilla and then place them on a cookie sheet. Sprinkle lightly with sugar and cinnamon. Bake at about 350 degrees for about 10 minutes total. Flip them at 5 minutes and watch carefully so they don't burn.

St. Petersburg, Fla.: Are there any special vitamins or supplements that one should take on a trip to Spain, Casa Blanca and the Canary Islands this October?

Freya

Sally Squires: No special supplements St. Petersburg. Just take along a standard variety multivitamin. (One that provides 100 percent or less of the recommended daily intake.) And enjoy that trip. Sounds like fun.

Washington, D.C.: I need a cookbook recommendation. I'm looking for something that has quick and easy recipes. I'm trying to lose some weight that I gained because of a thyroid condition. Also, I tend to be quite picky about fruits and vegtables, it's been a lifelong problem. Thanks.

Sally Squires: Better Homes and Gardens has a New Diabetic Cookbook that seems good. (Yes, I know diabetes was not part of your question, but it has some healthful recipes for all of us.)

I also like Deborah Madison's Vegetarian Cooking for Everyone and I've been using Nina Simond's A Spoonful of Ginger a lot lately. The recipes taste great and not difficult, although you will need to stockpile a few Asian ingredients. I also watch the cooking shows on Saturday afternoon on PBS for new ideas. Anyone else have a favorite cookbook they want to recommend?

Washington, D.C.: Why can't my response to stress be to lose my appetite?

Sally Squires: Well, according to stress experts, the stress has to be strong enough to produce this response. And remember, that for one in every four us, over-eating is more likely to be the norm, particularly with chronic stress. So you have a lot of company.

Washington, D.C.: I have to say, I felt weird going to the gym in the days following the attacks, but sticking wtih a regular exercise schedule I think helped alleviate stress and anger. I haven't run that hard on a treadmill in a long time.

My question is this: my husband always douses pasta with olive oil when it's done cooking because he says it keeps the pasta from being sticky. I say that's not necessary and while I love olive oil and know it's the good fat, it's still fat nonetheless. What do you think?

Sally Squires: Good for you for sticking with your exercise routine. That's really a healthy thing to do. I just confess that I put a little olive oil on pasta to keep it from sticking. You're right, it is fat. But a little seems to go a long way. If you're really worried about it, maybe he could use one of those spray cans of olive oil (although I don't happen to think they taste as good as the real stuff.)

Washington, D.C.: How common are thyroid problems? Are there lots of folks that have them that don't know?

Sally Squires: Yes. Thyroid disease is an often under-recognized health problem, particularly among women. Although both President George Bush and his wife Barbara were diagnosed with thyroid problems when he was in office. Kelly Ripken, wife of Oriole's legen Cal Ripken, has set up a special thyroid center at Johns Hopkins.

Falls Church, Va.: Any advice as we head into the holiday season of all-eating all-the-time?

Sally Squires: Plan ahead.
We all know that there will be plenty of temptation, but if you're prepared and have a strategy, you can probably have your cake and eat some of it too. (Or any of the other holiday goodies that are likely to be around then.) This means, of course, sticking to regular meals, going grocery shopping so that you have good food in the house, and maintaining your exercise regimen even during one of the busiest times of the year.

Washington, D.C.: Nutritionists often say that unsaturated fats are better than saturated fats, but that they're still bad because they're so calorie dense. But I'm trying to GAIN weight, and I was wondering if there's anything wrong with eating more unsaturated fats. If all other nutritional needs are satisfied, is there any difference between 300 calories worth of olive oil and 300 calories of juice, for instance?

Sally Squires: The current recommendation is to eat about 30 percent of total calories as fat. Experts recommend that saturated fat should make up no more than 10 percent, monounsaturated about 10 percent and polyunsaturated about 10 percent.

You raise a good point: calories are still calories. Whether you're trying to gain--or lose--they all count. So if you really are satisfying other nutritional needs, it probably won't make a huge difference if you add in a bit more olive oil. Where you would want to be careful is if you have elevated cholesterol levels or other blood fats, such as trigylcerides. For more information on this check out Walter Willett's book, Eat, Drink and Be Healthy (Simon and Schuster). He has a chapter called Surprising News About Fat that you would probably enjoy reading.

Arlington, Va.: Re: olive oil on pasta. No, the olive oil in the cans tastes nasty, but you can get those Misto-style sprayers where you put in your own olive oil and pump it and then spray it on. It gives you control over the quality of the oil, and still provides the coating action of a spray. Yummy without going overboard!

Sally Squires: Thanks Arlington. Good idea.

Washington, D.C.: One of my favorite cool-weather "comfort" beverages is homemade hot cocoa -- I use good quality cocoa powder, a little sugar, skim milk and a drop of peppermint extract, prepared either on the stovetop or in the microwave. It tastes great and is relatively low in calories.

Sally Squires: Sounds delicious, Washington.

Silver Spring, Md.: Jacques Pepin's Simple and Healthy Cooking is great for easy, flavorful, healthy recipes.

Sally Squires: Thanks for the suggestion Silver Spring.

Sally Squires: Thanks everyone for participating. Stay safe--and healthy. See you next week, same time, same place for the Lean Plate Club. Cheers!

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