Lean Plate Club
Talk About Nutrition and Health
Sally Squires and Dr. Gregor Reid
Washington Post Health and Nutrition Writer
Tuesday, February 27, 2007; 1:00 PM
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.
She was joined by Dr. Gregor Reid, President of the International Scientific
Association for Probiotics and Prebiotics, to answer questions about some of the
nuances of probiotics and prebiotics.
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. The Lean Plate
Club column 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.
The Archives:
Sally Squires's Recent Columns
Discussion Transcripts
A transcript follows.
Sally Squires: Welcome to the Lean Plate Club Web chat!
A special guest -- Dr. Gregor Reid -- will be joining us today. He's President of
the International Probiotics Association and professor of microbiology,
immunology and surgery at the University of Western Ontario. So here's a
chance to ask those questions about friendly bacteria that you've always wanted
to know.
Also, the LPC e-mail newsletters should be hitting your in-boxes about now. In it
you will find links to nutritional info for Krispy Kreme doughnuts as well as info on
the new whole wheat version (I swear I'm not making this up!)
Also included: links to the new report on restaurant food and results of a new
study that shows vigorous exercise helps reduce the risk of breast cancer. And of
course there are always recipes....Plus, you'll find info on alternative push-ups.
You can subscribe to this free service at our home-page.
Prizes to come in a minute. Let's get on with the chat!
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Philadelphia: Sally:
I've lost more than 60 pounds over the past year and you and the Lean Plate
Club have been an enormous help and inspiration. My family has learned about
moderation, combining healthy eating and exercise, and patience as I would
repeat what I read in your columns and in your book.
The other day I tried Gimme Lean Sausage, which is vegan and made with soy
protein (have no affiliation with the company), and it was delicious -- even my
husband, who loves real sausage and who is not particularly concerned about
nutrition or weight thought it tasted great. He immediately said to me "You should
tell Sally Squires about it." You really have become a part of our family (our
healthy aunt) -- thank you so much.
Sally Squires: Wow! Congratulations on those 60 pounds. And I'm very honored
to be part of your extended family! I also like the meat substitute bacon made by
Morningstar. Keep up all the great healthy habits! Thanks for being an
inspiration.
_______________________
Alexandria, Va.: Will your personal eating habits change as a result of your
research on "friendly" bacteria in some foods?
Sally Squires: Vegetables and non-fat yogurt are already among some of my
favorite foods. So this just encourages me to eat more of all! Within moderation
of course!
_______________________
Bethesda, Md.: Hi Sally, You've probably answered this question a hundred
times, but until today I wouldn't have paid attention to the answer. Usually my
blood pressure is 110/70, but my last two readings in the past two months have
been around 110/85-110/90. I know one way to lower blood pressure is to lower
my salt intake. The problem is, I have no idea how much sodium I'm getting. I
don't eat processed foods and infrequently eat restaurant foods. When I do, they
usually consist of sushi (I know, soy sauce...) and pizza or Chinese delivery
about once/month. So for home cookers, how much sodium is generally in the
food we eat by adding a tablespoon or so of kosher salt to the pot?
Sally Squires: It may not be just the sodium that you're adding to that soup that is
helping to increase your blood pressure. (Just a quick aside: this LPCer's
diastolic blood pressure is rising. That's the second number and represents the
pressure exerted on blood vessels in between heart beats.)
Recommendation is for people who have high blood pressure to not exceed
1,500 milligrams of sodium per day. (Same goes for African Americans and those
50 and older.)
Everyone else can have up to 2,400 milligrams per day.
But know that you're likely getting as much as 1,000 milligrams in a cup of
canned soup. So it's not just what you add, but also what processed food you're
eating. By the way, cheese, bread and even some cereals can have a surprising
amount.
We'll post some links with more info in a minute.
_______________________
washingtonpost.com: High Blood Pressure (americanheart.org)
Sally Squires: Here's one from the American Heart Association
_______________________
Bethesda, Md.: Hi Sally, I'm 24 weeks pregnant, eat healthy nutritious foods and
have still managed to gain 20 pounds to date. Are there any Web sites or
publications you can direct me to or have any suggestions? I started a Leslie
Sansone walking DVD each night but really do not want to gain another 40
pounds over my last months. Is there any data showing why some women gain
large amounts and other stay slim other than the belly?
Sally Squires: Yes. Check out "The Harvard Medical School Guide to Healthy
Eating During Pregnancy," by W. Allan Walker, MD with Courtney Humphries. It's
published by McGraw-Hill and is in paperback.
Also, do talk with your doctor about both exercise and eating. And if necessary,
consider getting a referral to a registered dietitian who specializes in pregnancy.
Congratulations by the way on your expanding family. This is a very exciting
time. And remember, the habits you instill now will also help your baby.
Thanks for weighing in.
_______________________
Beltsville, Md.: I went through a weight-loss study at GW University, and in that
study, I came to believe that you just can't exercise enough to offset a poor diet.
You can't burn enough calories to compensate for eating too much food,
regardless of what it is.
What is your take on exercise and diet?
Thanks.
Sally Squires: Exercise is very important for so many reasons. But it's
surprisingly difficult to lose weight from physical activity alone. Even running a
mile only burns about 150 calories. Since you need a deficit of 3,500 to lose a
pound, you can see that it takes a lot of activity to drop any weight.
But...physical activity is crucial for so many other reasons. And studies suggest
that the combination of exercise and reduction in calories is really the best bet for
long term weight loss and weight maintenance. In fact, members of the National
Weight Control Registry -- a group of successful losers get an average of 60 to
90 minutes daily of physical activity.
We are creatures who were meant to move. And most of us, me included, have
managed to engineer exercise out of our lives. So unless we really take action to
put it back in, it's not likely to happen.
Plus, weight training, stretching, etc., are great for maintaining muscle and more.
And let's not forget that exercise is really key for mood, better sleep and yes,
even better sex.
_______________________
Granby, Conn.: Re: donuts
Eating donuts is a CHOICE. If one wants to eat one they should be allowed to
eat one! Let's not assume that someone who eats a donut is killing themselves.
Occasionally eating trans fats will NOT kill you.
Sally Squires: And for those who have not yet read today's Lean Plate Club email newsletter, I've included a link to the Krispy Kreme doughnuts site. I agree
completely. The occasional doughnut is not a problem. But it still troubles me that
there are so many trans fats in those doughnuts...
_______________________
Portland, Maine: The information in the Center for Science in the Public Interest
piece was eye-opening. When I enter a chain restaurant, whom do I ask for
nutritional information -- the hostess, the server or someone else?
Sally Squires: Good luck! Here's a place where the fast food chains are actually
much farther ahead of regular restaurants. Ruby Tuesdays used to provide this
info, but has apparently stopped. So do ask, but don't be surprised if they don't
have the info.
The NYC Health Department has recently announced that it will start requiring
restaurants to provide this info as well as to get rid of trans fats. A proposal to do
the same with nutritional labeling in D.C. has languished in committee. But is
apparently being re-introduced by Phil Mendolsohn, a city council member.
Make your wishes known if you want this info. It's probably the only way that
consumers will get it.
_______________________
Bloomfield, Conn.: We often stop at Ruby Tuesday's for dinner on our way to a
movie. They have a good salad bar. Choose good, nutritious food. If you order a
burger, eat it! Side dishes? Eat a small portion!
Don't tell me what or where to eat!
Sally Squires: Nobody is telling anyone where or what to eat -- not even Center
for Science in the Public Interest. But wouldn't you like to be fully informed when
you sit down to dine? Or at least have the option of knowing? That's where it
seems we are headed. After that, it's a matter of personal choice.
_______________________
Washington, D.C.: Do you have more information on that breast cancer/exercise
study? How much were the subjects exercising? Thanks.
Sally Squires: There's a link to the University of Southern California Study in this
week's e-mail newsletter. I'll see if I can also get it to our producer Paul Williams
to post.
_______________________
Falls Church, Va.: Thanks so much for the link to a recipe for sweet potato
custard in the newsletter. Just last night I whipped up some mashed acorn
squash with walnuts and raisins for dessert -- and thought to myself, I should eat
veggies for dessert more often! Now I'm on the prowl for more beta caroteneladen sweets, and this one sounds yummy!
Sally Squires: It does sound good, doesn't it? I'm also eager to try it as soon as
our kitchen if fully functioning again...
_______________________
Austin, Tex.: Dr. Reid,
How often do you see a yeast overgrowth as being a factor in digestive disease?
Dr. Gregor Reid: I'm not a physician, so I don't see patients. Yeast overgrowth
that is appropriately diagnosed with culture would not be a common condition.
_______________________
Vienna, Va.: Hi Sally! I just wanted to make two points:
First, in all the buzz over trans fats, which are certainly bad for us, people are
forgetting that saturated fat is just as bad, and has long been proven to clog
arteries, raise serum cholesterol levels, and contribute to heart disease.
Manufacturers seem to be replacing the trans fat with saturated fats in food, or
palm oils/tropical oils, which are just as bad.
Second, manufacturers seem to be skirting the rules or using loopholes when it
comes to reporting the amount of trans fat their foods contain. I recently saw on a
box of cookies that hydrogenated oil (the primary source of trans fat) was the
THIRD ingredient in the cookies, but that it might also contain palm oil. But on the
label, it listed "trans fat" content as zero.
Sally Squires: It is a bit of neck-snapper, isn't it? But the FDA regulation allows
foods that have less than 0.5 grams of trans fat per serving to list zero trans fat
on the nutrition facts label.
Also, let's clarify that sat fat vs. trans fat point. Studies suggest that trans fat is
worse than saturated fat in terms of heart disease risk. That's why experts say to
keep it as low as possible. Keep saturated fat at about 20 grams per day or less.
And let's not leave cholesterol out of the equation either. Aim for less than 300
milligrams daily of that too.
Thanks for weighing in.
And let me welcome Dr. Gregor Reid, who has just joined the chat!
_______________________
Kenosha, Wisc.: I have IBS (gas, cramps, failure to digest foods). I also have a
milk allergy, among others. How do I get probiotics? I thought lactobacillus
needed milk to grow in one's intestines.
Dr. Gregor Reid: P&G have a probiotic bifantis that is available through their Web
site. It's in dried capsule form for IBS
_______________________
Alexandria, Va.: Dr. Reid, I liked your Brad Pitt of Hollywood/Brad Pitt of Atlanta
comparison. Please don't tell me I have been living in a cave because today in
Sally's Lean Plate Club article was the first time I have heard of probiotics,
prebiotics and synbiotics. How long has this research been taking place?
Dr. Gregor Reid: We have been working in this area for 25 years!! It's relatively
new in US. The Web site US Probiotics is a good start as it leads you to the
proper definition and guidelines of what constitutes a probiotic.
_______________________
Workout music:: Three words -- Earth, Wind, Fire
Dr. Gregor Reid: Good band.
_______________________
Herndon, Va.: My family and I are vegetarians (no meat, fish or poultry; though
we do drink milk and eat egg products) and moderately active. How can we
improve our diet so that we can be and stay healthy?
My husband has high blood pressure and cholesterol issues so he does take
medication. He and I have tried to cut down on sugar and salt. What else can we
do?
Sally Squires: You can get more physical activity. Also make sure that you get at
least eight hours of sleep a day (or take naps if you can't get those 8 hours.)
You might also cut back on any processed food. Let's face it: a diet of Coke and
French fries can be vegetarian, actually even possibly vegan, but it's not
necessarily healthy.
Some good resources: check out the Dash Eating Plan that I posted earlier. You
might also check out Vegetarian Resource Group. We'll post a link in a minute.
And there are a growing number of functional foods that can help your husband
lower his blood cholesterol level. We'll post that in a minute too. Thanks for
weighing in. Hope you'll let us know how things go.
_______________________
Washington, D.C.: A followup to today's column: Mary Ellen Sanders says to buy
products containing probiotics "only from large, well-known companies."
At the grocery store I've seen several foreign-brand kefir products, for example.
Should these be avoided in favor of something like DanActive? Why?
Dr. Gregor Reid: Mary Ellen means look for well defined, clinically tested
probiotic products. Generally these come from companies who can afford to
bring documented products to market. Kefir per se is not a probiotic, but kefirs in
general should be beneficial. Danactive is a well documented probiotic. It all
depends if you want general replenishment of the organisms that we pass (half of
stool is bacteria), or if we want some possible immune enhancement. For
example, Danactive might cut the duration of a cold by one day.
_______________________
Metro D.C.: Is the bacteria that is traditionally found in standard yogurt providing
the same positive benefits as the bacteria (added to?) in a yogurt like Dan Active
or Activia. Do we need all three kinds, or is one enough?
Dr. Gregor Reid: The bacteria used to make yogurt are chosen for their ability to
ferment milk. The addition of the Bifidobacterium in Activia is for it to produce
short chain fatty acids that help with gut motility and therefore regularity. Thus
yogurt per se is not probiotic you need to add other strains or should that a
specific yogurt formulation provides physiological benefits beyond nutrition.
_______________________
Silver Spring, Md.: How good is "good fat?" I'm eating over 60 grams of fat each
day. Seventy-five percent of that is unsaturated. Is it too much, anyway? (I'm 30,
female, 5 feet 6, 150 pounds, if it matters.)
Sally Squires: Good fat is good for you, particularly omega-3 fatty acids found in
fish, nuts, avocados, etc. But too much fat is not great because it contains too
many calories. So aim for up to 35 percent of total daily calories as fat.
From a very quick calculation, it seems that you're doing fine with that amount.
By my calculations, you could as much as 75 grams or so of fat. Just keep
unhealthy fat low, at 10 percent or less of total calories. So that's about 20 grams
per day of saturated and trans fat or less.
Hope that helps. Thanks for weighing in.
_______________________
College Park, Md.: So my boyfriend has been diagnosed with IBS and it seems
really uncomfortable for him. Our doctor told him the only thing that could be
done is to treat symptoms as they come along, but I was intrigued by the article
today on probiotics. He eats sweetened yogurt cups almost every day with his
lunch, but I doubt they have any specific kind of active cultures still in them. Do
you think if he were to switch to Activia, it might help his problems? He tends to
have bowel irregularity and a lot of gas.
Dr. Gregor Reid: Not sure here. P&Gs Bifantis is the only probiotic product I've
seen with some data for IBS. Activia is for regularity. I guess you could try it for
two weeks and see if it helps. But I'm not a physician, so best to work with your
physician on any remedy you try.
_______________________
Alexandria, Va.: I recently purchased a yogurt maker - but to make my own
yogurt I need to add about 1/2 cup plain yogurt to my milk. Instead of relying on
the cultures in the plain yogurt I buy at the store, I'd like to try making it with
prepackaged/bottled bacteria.
Do you have any idea where I can purchase yogurt culture in the area?
Dr. Gregor Reid: Chr Hansen in Milwaukee might produce these, I'm not sure. I
know they do for Brazil.
_______________________
Chicago: Dr. Reid,
What health conditions are the majority of your probiotic research focused on?
Dr. Gregor Reid: Female health (vaginal, bladder)
_______________________
Washington, D.C.: I often freeze cups of yogurt to eat as a snack. I know that one
of the benefits of yogurt are the "active live cultures". Do I still get this benefit
when I'm eating the yogurt after it has been frozen, or does this "deactivate" the
probiotics?
Dr. Gregor Reid: See earlier answer on yogurt bacteria. Freezing does kill off
some organisms, but not all.
_______________________
Pregnant and can't stop eating: Help! I just found out I'm pregnant and I can't
stop eating. Every time I drive by McDonald's I've got to stop in and get fries.
This is my third pregnancy and I've gained 40 pounds each time. I really don't
want to gain that much this time but I can't stop myself. Please help!
Sally Squires: No, you don't want to add another 40 pounds. (But congratulations
on being pregnant!) And McDonald's is okay sometimes, but if you're going to
load up on food, you want it to be fruit and vegetables, healthy whole grain carbs
and lean protein as well as some healthy fat, especially omega-3s.
So...check out the book listed above for pregnant women. Do talk with your OBGYN. And perhaps joining with other expectant moms, even if you do this on-line,
might help regain control. You might also plan three healthy meals and two or
three healthy snacks. That may help you from reaching for the foods that will not
only add weight, but won't have as much nutritional value for you and your baby.
Please let us know how it goes.
_______________________
washingtonpost.com: The Vegetarian Resource Group (vrg.org)
Sally Squires: Here's the link as promised.
_______________________
Holtwood, Pa.: Hi Sally,
I have a question concerning probiotic activity in yogurt. Some brands have
printed on the side on the container "meets national yogurt association criteria for
live and active culture yogurt." What exactly does this mean? Also, will the
benefits of yogurt be increased or decreased by what it is eaten with? I really
enjoy your weekly column and have learned so much from it.
Thank you!
Dr. Gregor Reid: All yogurt by definition should have live bacteria. It doesn't
mean it's a probiotic. I think it just means it has a standard viable count at end of
shelf life.
_______________________
Fairfax, Va.: Sally, your column today reminded me of a question I've had for
some time! Do cheeses contain probiotics? I see many are made using cultures.
How about sour cream? And what about my new favorite treat, Skyr, which
claims to be a cheese -- not a yogurt -- but is apparently made in a process
similar to yogurt? I'm not ready to supplement with probiotics -- too strapped for
that, budget-wise -- but would love to know which of my favorite dairy foods
contain these substances, so I can choose accordingly.
Thanks!
Dr. Gregor Reid: No, not in general, but Kraft has launched a probiotic cheese in
Canada.
_______________________
Alexandria, Va.: I hate to cook, and if I'm going to aerobics after work then
walking the dog, I don't have a lot of time to cook anyway. If I can't do it in the
microwave I won't do it. Period.
Any suggestions?
Sally Squires: You bet!
You can use that microwave to make fish, steam veggies (spaghetti squash is
delicious in it as well as other veggies) and even to make brown rice. (I make a
big batch of jasmine brown rice in the microwave.) Ditto for wild rice. And
couscous, oatmeal and other whole grains are terrific in the microwave. I've also
been enjoying Kashi frozen dinner. (No link to the company.)
They're a quick, healthy and great tasting option.
Hope that helps. Other suggestions? Send 'em our way.
_______________________
Chicago: Are there any "friendly bacteria" supplements that can help with chronic
vaginal infections?
Dr. Gregor Reid: If the infection is truly caused by yeast, you need to be treated
with an anti-fungal. I say this because often yeast is misdiagnosed and is actually
bacterial vaginosis, which is not cured by anti-fungals. RepHresh Pro-B is being
launched in about a month by Lil Drugs and it will have lactobacilli that may help
prevent recurrences. Jarrow.com also sells to some health stores.
_______________________
Carmel, Ind.: What happens if someone makes their own yogurt from one of
these products, do these new bacteria multiply in their resulting cultured yogurt
like the S. thermophilus, L. Bulgaricus, L. Acidophilus and Bifidus? If these
multiplied at a more aggressive rate I would guess this may not be safe.
Dr. Gregor Reid: I don't know of cases where beneficial bacteria multiply to an
unsafe amount. Only harmful contaminants would make it unsafe.
_______________________
Minneapolis, Minn.: Dear Sally:
I'm looking forward to Dr. Reid's discussion because except for yogurt, I know
nothing about good bacteria in food. (I did however have to turn in my peanut
butter).
Did want to thank you for the article on chain restaurants; it was fascinating and
frightening. I have been struggling to loose more weight. My top was 198 and
now I'm at 167. I turned a corner by not rewarding myself with going out for a
meal. The portions are too big and too full of what I was trying to avoid. But I
think we are becoming trained to think we are short changed, if we don't get a
huge portion. Love the recipes. Thanks much,
Sally Squires: You're quite welcome. And we have come to expect a huge portion
for our money's worth, haven't we? We were recently at the movies where I did
some financial calculations on the popcorn. The supersized portion was definitely
the money saver, but boy, would it have been high in calories. My husband and I
split a small size instead. And it was more than enough!
By the way, congratulations on that weight loss. Way to go!
_______________________
washingtonpost.com: Your Guide to Lowering Your Blood Pressure with DASH
(nih.gov) DASH Eating Plan (PDF) (nih.gov)
Sally Squires: Here are more links as promised.
_______________________
Fairfax, Va.: Wait, Dr Reid, please expound: you wrote "yogurt per se is not
probiotic." Does this mean the yogurt I make at home does not contain
probiotics? If not, where are these supplemental probiotics found naturally (rather
than as additives or supplements)?
Dr. Gregor Reid: Correct. Strains of bacteria are found in sauerkraut and
fermented foods. You'd have to isolate them, grow them to a suitable amount and
prove they conferred specific health benefits to be probiotic. The point is that the
use of the term "probiotic" has expected standards that need to be maintained.
It's not that yogurt is bad for you. On the contrary, yogurt is a good natural food.
_______________________
Casa Grande, Ariz.: Dr. Reid: I was recently diagnosed with parasites and am
doing much better since I started treatment. My doctor says this is a growing and
underdiagnosed problem in the Southern states. What's your take on this?
Dr. Gregor Reid: Sorry, not my area of expertise
_______________________
For Alexandria, Va: For the poster looking for yogurt cultures in the area:
Wegman's in Fairfax has them in the refrigerated natural foods section.
Sally Squires: Thanks Alexandria!
_______________________
London, Canada: 1. What is the percentage of friendly bacteria in the GIT and
how do you know which ones are friendly?
2. Why is it that probiotic proponents propagate only Lactobacilli and
Bifidobacteria at the expense of other friendly bacteria?
3. Is there any evidence that unculturable but viable microbes in the GIT might be
useful for health maintenance?
Dr. Gregor Reid: It's hard to say. If you are not sick and if there are no adverse
reactions occurring that might lead to problems later (such as carcinogens being
formed that lead to cancer), you might say most bacteria in the gut are quite
beneficial.
These have long been proven to be non-harmful and used in foods. There is no
evidence, that I've seen, to say they displace or kill other beneficial bacteria.
I am sure that so far unculturable bacteria will be one day isolated and shown to
be good probiotics. We're not there yet.
_______________________
St. Louis, Mo.: Wow! And some people wonder why they can't lose weight? Once
you know what's in some of these dishes, you'll never eat them again.
Sally Squires: Yes, and since many people are not eating meals out regularly,
you can see how fast these calories can add up. Some strategies: split entrees.
Or ask for a take-out box when your meal is served. Put half in the box BEFORE
you start eating. Take the rest home for another meal. One of our Lean Plate
Club Successful Losers did that and managed to trim some 60 pounds while
eating our four to five times per week.
Other tips: eat soups (non cream based) and salads (with the dressing on the
side.) Enjoy broiled meat, poultry or fish and steamed or lightly sauteed veggies.
And yes, split those desserts -- maybe among several diners -- if you have them.
Thanks for weighing in.
_______________________
Washington, D.C.: Hey Sally,
So if I already eat a yogurt a day, is that enough, or should I be doing more to get
bacteria into my diet? Also, are yogurts like Activia -- which advertises its
bacteria -- better than my favorite Stonyfield Farm (I hate the fake sweeteners in
the non-organics).
Thanks!
Dr. Gregor Reid: I don't think we can say one product is better than another. Its
too general a statement. Activia has been shown to help with regularity. I'm not
sure which Stonyfield product you refer to, but you might ask the company to
give you copies of studies performed with this product as that will tell you best
what it might do.
_______________________
Silver Spring, Md.: I purchased an inulin-based fiber tablet that claims it
increases the absorption of calcium.
Calcium supplements seem to gum up my digestion so I would like to take the
two together as a remedy. I am interested to know if that combination actually
does increase calcium absorption or if it's just advertising.
Sally Squires: There is some intriguing evidence to suggest that some probiotics
can help with calcium and magnesium absorption. But I'll let Dr. Reid weigh in on
whether the supplements can do it, or if it's better in food.
Dr. Gregor Reid: I can't say, but I am a great believer in checking PubMed for
publications on a topic - type in calcium AND inulin and see if there are human
studies on this. Or, ask the company making the claims.
_______________________
Richmond, Va.: Could you please suggest some good workout music CD's? I'm
such a klutz I don't dare use my iPod. And where can I buy good workout clothes
in plus sizes? The "large" sizes at a place like Dick's are a joke. Thanks very
much.
Sally Squires: I sure can! In fact in today's Lean Plate Club e-mail newsletter,
you'll find a link to 100 top workout music choices. Collage Video also has
workout music collected for you. We'll post a link in a minute.
As for workout clothes: Wal-Mart has some good options that are quite
inexpensive. You might also check out Target and Costco. And I've found good
stuff at Sports Authority and Modell's too.
Other suggestions out there? Zip me an e-mail and I'll include them in an
upcoming e-mail newsletter.
_______________________
Medford, OR: In regards to the bacteria in yogurt -- if the yogurt gets to room
temperature for a while (for example being stored in a lunch bag until lunch time)
does that increase the number of bacteria or does it destroy the beneficial
qualities.
Dr. Gregor Reid: For a few hours, it likely does not come up to a temp that would
make the organisms grow. Usually, room temp would cause the organisms to
grow.
_______________________
washingtonpost.com: collagevideo.com
Sally Squires: As promised.
_______________________
Diet vs. exercise: Even my personal trainer says weight loss is 90 percent about
diet, and the point of exercise is all of those (very important!) reasons you list.
Sally Squires: Yes indeed. But that physical activity still makes you feel really
good. And it helps tone and just makes you generally more fit. I'm looking forward
to the day when a treadmill is set up at my computer...If you want to see how this
works, check out the Lean Plate Club home-page where we have a video posted.
_______________________
Frostburg, Md.: Dear Sally,
I make my own yogurt. When Dannon came out with Activia, I used some of that
yogurt as starter for my homemade. Will the Activia cultures remain in my
homemade? For how long? I.e., does a particular strain of bacteria "get tired"
and stop reproducing after a while?
Ray
Dr. Gregor Reid: The problem here is you don't know what you took from the
Activia (there are three bacteria in it). So, you no longer can be sure of how many
of which bacteria is in your homemade product. It's not easy to do this at home,
and that's why people buy reliable products which deliver consistent quantities
each time.
_______________________
Akron, Ohio.: Comment:
Since the restaurants don't want to list the calorie count, they can surely help the
public by using a smaller plate to reduce the amount of servings for the
customers.
If not -- your site might encourage readers to ask for a salad plate.
I will start asking for a salad plate to help myself in this "cut back" of calories.
Sally Squires: Great idea, Akron!
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Washington, D.C.: Dr. Reid: My toddler's pediatrician often advises us to add
acidophilus capsules to his milk/water cups when he's having diarrhea or other
stomach problems. Is it better to use these, or say, give him some kefir (which at
19 months he LOVES by the way!)?
Dr. Gregor Reid: I would not use acidophilus. Lactobacillus GG or
Saccharomyces boulardii or Lactobacillus reuteri have been shown to help
diarrhea in children. You can always add the contents to a kefir or milk that the
child enjoys.
_______________________
washingtonpost.com: Portfolio Diet: Tough to Stay Invested In (Post, March 21,
2006)
Sally Squires: This Lean Plate Club column, which is also archived on our Web
site, includes foods that collectively can help to lower blood cholesterol as much
as some prescription cholesterol lowering medications.
_______________________
I am already super regular: so do I need to switch from my regular Dannon plain
or coffee yogurt? (I prefer savory over sweet. Note to any lurking yogurt company
officials: make more flavors that aren't super sweet or sweetened with artificial
sweeteners).
Dr. Gregor Reid: Not for me to tell you which product to take. If the idea is to take
a probiotic dairy, Danactive is different from Activia and is more for general
health not regularity.
_______________________
Rockville, Md.: In your column today you talk about prebiotics and mention some
common sources for these. Among the sources mentioned are artichokes. The
photo accompanying the article shows a globe artichoke. I wasn't aware that
globe artichokes were a significant source of dietary inulin, although a Google
search turned up several research papers which indicate that globe artichokes
are indeed a source (from, as one paper put it, agroindustrial waste: yummy!).
Since most of us don't eat globe artichokes in any quantity, it might be good to
point out that Jerusalem artichokes have long been known to be a source of
inulin. They have long been touted as a safe food for diabetics for that reason.
Since these are inexpensive (and about the easiest thing in the world to grow in a
garden --- try getting rid of them once you get started) and generally used like
potatoes, they might be a better source for most people than relatively expensive
foods such as globe artichoke and asparagus, or bitter plants such as chicory
which are not eaten in large quantities by most people. Dandelion is evidently
another good source for those who can tolerate the bitter bite.
I'm no chemist, but it seems to me that sugars (of which inulin is one), a group of
substances which got little attention from the food scrutiny community in the past
other than the empty calorie issue and the effects of sugar on teeth, are getting
more attention now. High fructose corn syrup (and in particular, the means by
which it is obtained) is getting attention. As the food industry searches for more
and varied sources for inulins (I can't get that agroindustrial waste out of my
mind), I hope those of you who write for the public on these issues will keep us
up to date on what is happening in this field.
The trans fat issue is a good example of the way a manufactured, unnatural
entity can slip into our food supply. The only explanation seems to be some
variation on "no one knew." Are there manufactured, unnatural sugars waiting in
the wings for their debut?
Sally Squires: That's an excellent question. I don't know the answer, but I can
feel some reporting coming on! Thanks for the idea.
_______________________
Papillion: Question for Dr. Reid,
Can you inform us on the signs/symptoms of an imbalance of the normal
intestinal flora? Also, I have read that the proton pump inhibitors that many of us
use can alter the normal bacterial flora of the GI tract. Could you share your
thoughts/information on these topics?
Thanks!
Dr. Gregor Reid: This is an oversimplification. We don't really know what a good
balance is. I have not seen papers on proton pump inhibitors and the microbes in
the gut. Seems a good question.
_______________________
Still Full, D.C.: Sally,
I am still full from the amount I ate at the Oscar party I attended. Do you (or any
of the LPCers) have any recommendations on day-after-stuffing-your-face
"cleansing" foods?
Thanks so much for the chats!
Sally Squires: Yes. Drink plenty of water eat fruit and vegetables. Not only are
they filled with plenty of good nutrition, but they are rich in potassium. And that
will help you with the water retention that is also probably making you feel full.
If you can take some nice long walks -- or just get up every hour to walk around
your office or up and down the stairwell for about five to 10 minutes -- that can
help too. And try to catch up on sleep. That Oscar night went long. I know! I
watched it until the bitter end. And enjoyed it very much. But thankfully it only
happens once a year!
_______________________
My boring desk, Bethesda, Md.: My LPC newsletter didn't arrive today. How can I
get a new "copy"?
Sally Squires: Send me an e-mail and I'll get you a copy. If others don't receive
your e-mail, please let me know as well.
_______________________
Alexandria, Va.: Hello,
How soon after a rigorous workout (an hour of running or an hour of weight
lifting) should I eat something? I often wait a couple of hours but someone said it
would be best to eat something right away. How important is it to refuel right
away and what should that food be? In case it is important, I exercise first thing in
the morning on an empty stomach.
Thank you.
Sally Squires: There's a lot of debate about this. (And perhaps it's time for
another column on this very topic!)
If you're trying to build more muscle (or just tone what you've got), you might
drink a glass of skim milk (cow's or soy) or have a piece of low-fat cheese or
other protein rich snack within about an hour of your workout.
If you're trying to continue to burn fat, then you might want to wait a little longer.
But remember, this is tweaking. If you're hungry and you've had a great workout:
eat in moderation. That's the key.
_______________________
Way too gassy: A question for Dr. Reid, and Sally I find myself constantly gassy. I've tried eliminating various foods, but I can't
figure out one food or food group that seems to cause this problem, beyond
chickpeas and their relatives -- nothing unusual there. All other functions related
to digestion are quite normal. It's very random -- some days are worse than
others. Would this be the sort of thing that probiotics might help? I used to eat
yogurt regularly, although I still had the same problems, it wasn't the "enhanced"
kind.
Sally Squires: Have you ever tried Bean-O? Another option is to eat these gas
producing products later in the day and then take a good long walk afterwards...
_______________________
New York, N.Y.: I just went on the South Beach Diet, and I lost 12 pounds in two
weeks with relative ease. I am happy with my weight now, and I was wondering
what would happen if I were to forget about the diet and resume normal eating.
Will I gain weight at pre-diet rate (1 pound every three months or so), or will it all
come back in a week or two? What has changed about my body to make me lose
it so fast?
Sally Squires: Odds are, you'll regain some of that lost weight. So don't be
surprised. But if you can keep up good eating habits and regular activity, you can
likely maintain much of the loss -- and if you continue eating less than you burn,
you can probably shed more weight. Hope you'll let us know how it goes. Good
luck.
_______________________
RMR Test: Hello, have you ever heard of a resting metabolic rate test and do you
know if it works? I've seen advertisements and wanted to know if anyone has
taken one and if it worked. Thank you!
Sally Squires: You bet. And you can certainly do this if you want. But the
company that really promoted it in recent years -- Healthetech -- has recently
gone out of business. And while it's intellectually interesting to know your
metabolic rate, you can also get a pretty good guesstimate other ways. Plus, you
don't have to shell out that $100 that most of these tests cost.
_______________________
Soy - healthy or not?: Hi Sally,
What's your take on soy milk vs. cow milk? I tend to favor "real" milk for the
protein, but I'm very open to changes when they are for my health.
However, Runner's World recently had an article that warned that soy isn't the
miracle pill we hoped it would be (though it is still healthy to add into your diet),
and too much soy may in fact be harmful. Have you heard about this?
Here's an excerpt and link:
"New research and analysis suggest that not only have the benefits of soy been
exaggerated, but too much soy may be harmful. 'We've learned that soy isn't a
miracle food after all,' says sports nutritionist Lisa Dorfman, author of The
Vegetarian Sports Nutrition Guide. 'Even so, soy foods remain a healthy
alternative to high fat proteins.' "
Sally Squires: Soy has many benefits. But too much of anything is not a good
idea. Moderation in all things -- a recommendation that dates to Greek times by
the way -- is still the message for the 21st century.
_______________________
Sally Squires: Thanks to all -- and especially to Dr. Gregor Reid -- for a lively and
wide-ranging chat!
Prizes today are
"It Must Be My Metabolism," by Reza Yavaro, MD with recipes by Jacque Pepin
(McGraw-Hill)
"American Dietetic Association's Cooking Healthy Across America," by Kristine
Napier, MPH, RD, (Wiley)
"The Reality Diet," by Steven A. Schnur, MD (Avery)
"The 10 Minute Solution (DVD) to Shape Your Body"
"The 10 Minute Solution (DVD) Rapid Results Pilates"
In providing these prizes we are not endorsing any books, weight loss programs
or exercise regimens. It's simply a way for you to see the wide range of
information available as you seek to instill healthier habits.
Winners today are:
Bloomfield, Conn., Portland, Kenosha, Wis. Akron, Workout Music and the poster
who mentioned the live yogurt cultures in the DC region.
Please e-mail leanplateclub@washpost.com. Include your name and address
and please put winner in the subject line.
Thanks again to all. Until next week, eat smart and move more with the Lean
Plate Club.