-------------------- Tuesday, August 24, 2004 -------------------- Tracking Techniques Does the idea of unlimited amounts of food without counting calories or grams of anything sound appealing? Learn in today's Lean Plate Club - http://letters.washingtonpost.com/W7RT0451AD91C84658B4F3FAC002D0 about the new program that enables you to do this. Carefully. And the surprise is that it's from--drum roll please--Weight Watchers - http://letters.washingtonpost.com/W7RT0451AD61F84658B4F3FAC002D0 . The new Core Plan is aimed at those overweight folks who are tired of measuring, recording and otherwise tracking food. So how about you--do you record and measure food? Or keep to a healthy amount of calories daily by limiting the foods you eat? Or both? Tell us in today's Lean Plate Club Web chat - http://letters.washingtonpost.com/W7RT0451AD71E84658B4F3FAC002D0 from 1 to 2 p.m. EDT. Can't join live? No problem. Just leave questions ahead of time - http://letters.washingtonpost.com/W7RT0451AD31984658B4F3FAC002D0 , and come back later to read the transcript. What's for Dinner Tonight? If you're looking for something fast, check out the Top 10 Fast Fixes - http://letters.washingtonpost.com/W7RT0451AD41884658B4F3FAC002D0 from Family Circle magazine. They include chicken on skewers with pineapple, sweet and tangy bean salad, nutty soba noodles and more. Each recipe uses easy staples from your pantry, fridge or freezer. The recipes, which make enough for four to six portions, are designed to get you in and out of the kitchen quickly. Or for some summer favorites (it's still technically summer, even though some students have already gone back to school), there's Pasta Salad Nicoise - http://letters.washingtonpost.com/W7RT0451AD01B84658B4F3FAC002D0 , a wonderful mix of tuna, vegetables and olives. It's high in volume--one way to feel full on fewer calories - http://letters.washingtonpost.com/W7RT0451AD11A84658B4F3FAC002D0 , according to research from Penn State. It's also a great source of healthy omega-3 fatty acids - http://letters.washingtonpost.com/W7RT0451AD90584658B4F3FAC002D0 . If you use light tuna, you'll reduce mercury risk - http://letters.washingtonpost.com/W7RT0451AD00484658B4F3FAC002D0 Or try the Italian Shepherd's Pie - http://letters.washingtonpost.com/W7RT0451AD70784658B4F3FAC002D0 or Shredded Pork - http://letters.washingtonpost.com/W7RT0451AD80684658B4F3FAC002D0 . Both are short on prep time--but you'll need to plan ahead for the baking time--perfect for popping in an exercise video or doing a few stretches. Or try a summer ratatouille - http://letters.washingtonpost.com/W7RT0451AD30184658B4F3FAC002D0 , a French dish that uses the fresh tomatoes, eggplants and zucchini in abundance now. It can be eaten hot or cold, served alone or over rice or polenta. What are you making in the kitchen this week? Tell us in today's Lean Plate Club Web chat - http://letters.washingtonpost.com/W7RT0451AD40084658B4F3FAC002D0 from 1 to 2 p.m. EDT. Or leave your suggestions and healthy recipes - http://letters.washingtonpost.com/W7RT0451AD10384658B4F3FAC002D0 ahead of time. Each week, Lean Plate Club members win free prizes for sharing their healthy suggestions on the Web chat. With a Little Help From Your Friends Last week, a Lean Plate Club member e-mailed me with this suggestion. (You can e-mail me any time at [EMAIL PROTECTED] - [EMAIL PROTECTED] .) Anywhere: Every Monday, I bring in five sweet potatoes and a variety of fruits and vegetables to my office and keep them in a large bowl. I put a variety of frozen veggies in the freezer. I microwave the sweet potatoes and veggies and make myself a nice salad. No more excuses for eating poorly at work. The added bonus is that I only have to pack my lunch once. I also bring in lettuce, five containers of plain nonfat yogurt and a quart of soymilk to keep in the refrigerator at work. In my desk, I keep containers of old-fashioned oatmeal, Wasa crisps, whole-wheat matzo, soy nuts, popcorn and ground flaxseed. I always have something good to eat at work and can easily turn away the requisite dozen donuts that periodically show up. Hope this helps someone! Sally Squires: Great examples of eating smart--and planning ahead. Plus, you're getting some great-tasting servings of fruit and vegetables - http://letters.washingtonpost.com/W7RT0451AD20284658B4F3FAC002D0 , plenty of calcium (something many of us fall short on - http://letters.washingtonpost.com/W7RT0451AD00D84658B4F3FAC002D0 , according to the Dietary Guidelines expert committee), not to mention great taste. I also bet you save money by taking these steps. Thanks very much! Joy of Motion On Saturday, I moderated at a session at the JournalCon 2004 conference - http://letters.washingtonpost.com/W7RT0451AD10C84658B4F3FAC002D0 --a national conference of bloggers, people who post Web blogs. Our session featured four women who regularly write about their struggles and successes with weight loss: Mo Pie - http://letters.washingtonpost.com/W7RT0451AD80F84658B4F3FAC002D0 of Mr. Ointy, Julie - http://letters.washingtonpost.com/W7RT0451AD90E84658B4F3FAC002D0 of Throes of Whatever, Kat - http://letters.washingtonpost.com/W7RT0451AD50984658B4F3FAC002D0 of SkinnyKat and JuJu - http://letters.washingtonpost.com/W7RT0451AD60884658B4F3FAC002D0 of the Skinny Daily Post. All four said that they don't enjoy physical activity, but have learned how to fit more of it into their lives. One noted that playing softball--let's note that the U.S. Woman's Softball team just won the gold medal at the Athens Olympics - http://letters.washingtonpost.com/W7RT0451AD20B84658B4F3FAC002D0 --is the way she manages to burn calories without feeling like she's exercising. That's a great strategy for those who really hate going to the gym to otherwise engage in "exercise." Golf is another way to get out and move--provided that you don't just ride the cart on the course. This interactive golf guide - http://letters.washingtonpost.com/W7RT0451AD30A84658B4F3FAC002D0 shows where you can go to hit the links. Swimming is another great activity. Learn how to take the plunge and improve your strokes - http://letters.washingtonpost.com/W7RT0451AD33584658B4F3FAC002D0 , even if you don't want to be the next Michael Phelps. By the way, both employers - http://letters.washingtonpost.com/W7RT0451AD43484658B4F3FAC002D0 and lawmakers on Capitol Hill - http://letters.washingtonpost.com/W7RT0451AD13784658B4F3FAC002D0 are looking for ways to help you get more activity with less pain to your wallet. And in today's Moving Crew - http://letters.washingtonpost.com/W7RT0451AD23684658B4F3FAC002D0 , discover why just 10 minute bouts of activity can add up to a whole lot of benefits. There's also always walking. That's how one Lean Plate Club member has managed to balance her job as a caterer with physical activity--walking--to find better balance: Somewhere, USA: I follow your column weekly in the Health section - http://letters.washingtonpost.com/W7RT0451AD73184658B4F3FAC002D0 and enjoy it very much. Over the past six to eight months I have lost about 25 pounds (didn't get on a scale till month three, hadn't been on one for years). At first, I thought I would just start walking every day, as I had read in your column about a lady who said for every 13 miles walked, you lose a pound. Well, if that was true I should have lost over 40 pounds by now! And that brings me to my point: You read a lot of misleading information out there. In the Health Section alone I have read various calories burned at the same distance walked. So I just walked, figured something had to happen, and didn't put a timetable on it. I walk four miles a day, usually six days a week, an hour at a time. More out, less in. I am a caterer and hate the idea that people are not eating some foods (as in carbs) that just plain taste great (like a risotto with manchego cheese). So, I eat until I am no longer hungry. That is different from eating until you are full. Or eating because it's in front of you. I eat the same things I always ate--but I eat less of them. And I walk. Sounds pretty simple, but it also involves not thinking about how long it is going to take. In a restaurant, I generally eat half of what I order and take the rest home for another meal. I don't think I have said anything new here, just feel you don't have to succumb to extreme fad diets. The old adage of "more out, less in" and counting calories really does work. It's as hard as we want to make it, but then again isn't everything? Sally Squires: Well said! Also, for those who want to track their calories burned more closely, there's always caloriesperhour.com - http://letters.washingtonpost.com/W7RT0451AD83084658B4F3FAC002D0 . Thanks! How are you incorporating physical activity into your days? Share your tips in today's Lean Plate Club Web chat - http://letters.washingtonpost.com/W7RT0451AD53384658B4F3FAC002D0 or leave suggestions and tips - http://letters.washingtonpost.com/W7RT0451AD63284658B4F3FAC002D0 ahead of time. -------------------- Advertisement Get your news just the way you like it. - http://letters.washingtonpost.com/W7RT0451AD43D84658B4F3FAC002D0 Add your favorite columnists and topics to a washingtonpost.com newsletter delivered to your in-box each morning. It's a free and easy way to make sure you never miss a thing. Personalize your e-mail today - http://letters.washingtonpost.com/W7RT0451AD53C84658B4F3FAC002D0 and enjoy customized articles tomorrow. -------------------- THIS WEEK IN HEALTH Safety in Numbers - http://letters.washingtonpost.com/W7RT0451AD23F84658B4F3FAC002D0 Pardon Me, Your Schadenfreude Is Showing - http://letters.washingtonpost.com/W7RT0451AD33E84658B4F3FAC002D0 Shrinking the Universe - http://letters.washingtonpost.com/W7RT0451AD93984658B4F3FAC002D0 -------------------- IN CASE YOU MISSED IT Who Me, Yogi? - http://letters.washingtonpost.com/W7RT0451AD03884658B4F3FAC002D0 The Art of Healing - http://letters.washingtonpost.com/W7RT0451AD63B84658B4F3FAC002D0 Gym Managers Tune In to Health Club Beefs - http://letters.washingtonpost.com/W7RT0451AD73A84658B4F3FAC002D0 -------------------- TOOLS & GUIDES Fast Food Calorie Counter - http://letters.washingtonpost.com/W7RT0451AD52584658B4F3FAC002D0 Body Fat Calculator - http://letters.washingtonpost.com/W7RT0451AD62484658B4F3FAC002D0 Drug-Food Interactions Quiz - http://letters.washingtonpost.com/W7RT0451AD32784658B4F3FAC002D0 Kids Food Quiz: Mealtime Tactics - http://letters.washingtonpost.com/W7RT0451AD42684658B4F3FAC002D0 Quiz: Why Are We Getting Fatter? - http://letters.washingtonpost.com/W7RT0451AD92184658B4F3FAC002D0 Physical Activity & Heart Disease Quiz - http://letters.washingtonpost.com/W7RT0451AD02084658B4F3FAC002D0 -------------------- E-Mail Newsletter Services To sign up for additional newsletters or get help, visit the E-mail Preferences Page - http://letters.washingtonpost.com/W7RT0451AD72384658B4F3FAC002D0 To unsubscribe, visit the E-mail Preferences Page - http://letters.washingtonpost.com/W7RT0451AD82284658B4F3FAC002D0 (do not reply to this e-mail). 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