I went to Sally Squires’ book signing in Sonoma last night. Sally is the Health Reporter for the Washington Post and author of “Secrets of the Lean Plate Club”. Her weekly Lean Plate Club e-mail newsletter reaches 250,000 people and advocates implementing small changes that lead to healthier weight. She doesn’t promote a particular diet and doesn’t even like the term diet. Instead, Sally has created a community of people with suggestions for incorporating healthy living into their daily lives. Check out her book and column.
Some of the things I learned from Sally’s talk are:
- Wear a pedometer to see how many steps you take a day. She says that 10,000 steps is what you should be aiming for to maintain your weight - this is the equivalent of about 5 miles a day of walking.
- Eating more potassium helps counter the large amount of sodium that we eat in our diets
- Overweight people usually gain 5 lbs each holiday season and don’t usually lose it, while healthy people gain 1 lb which they usually lose. The holiday challenge from the Lean Plate Club is to just not gain weight over the holiday season.
Her book has recipes, but at first glance they seemed to be too much work for me. I’m usually partial to healthy recipes that have 5 ingredients in them and take 10 minutes to make. So, I asked her what advice she had for busy people like me who aren’t willing to give up convenience for help. Sally suggests focusing on high volume foods like popped corn, soup, veggies, fiber, and water when cooking quick meals or eating out.
She also advocates portion control. One of her readers lost half her body weight, through eating almost all her meals in restaurants. When she orders a meal in a restaurant, she automatically has the waiter put half of it into a togo box. That is less of an option in fast food, so somehow we need to figure out portion control in fast food. If you are just worried about calories (and not about the quality of meat, transfats, etc.), a hamburger and fries at McDonald’s is only 510 calories - not bad, but most people aren’t able to resist the combo meals . A Big Mac, Medium Fries, and Medium Coke are 1560 calories!