-------------------- Tuesday, August 17, 2004 -------------------- Caloric Caution Discretionary calories. Get ready to hear a lot more about those words in the coming months. That's because the updated U.S. Dietary Guidelines--slated for release in January--will likely urge Americans to watch their discretionary calories very closely. So what are discretionary calories anyway? Learn more about them in today's Lean Plate Club column - http://letters.washingtonpost.com/W7RT045C360AD84658B4F3FB42AC40 as well as about the other nutritional and physical activity advice likely to be in the updated dietary guidelines - http://letters.washingtonpost.com/W7RT045C361AC84658B4F3FB42AC40 . And stay tuned because on Thursday, the U.S. Department of Agriculture holds a meeting on possible revisions to the food guide pyramid - http://letters.washingtonpost.com/W7RT045C368AF84658B4F3FB42AC40 . How would redesign that well-known nutritional icon, the food guide pyramid - http://letters.washingtonpost.com/W7RT045C369AE84658B4F3FB42AC40 ? Tell us in today's Lean Plate Club Web chat - http://letters.washingtonpost.com/W7RT045C365A984658B4F3FB42AC40 from 1 to 2 p.m. EDT. If you can't join live, you can leave suggestions or comments ahead of time. - http://letters.washingtonpost.com/W7RT045C366A884658B4F3FB42AC40 What's for Dinner Tonight? How about Southern Fish Fillets - http://letters.washingtonpost.com/W7RT045C362AB84658B4F3FB42AC40 from the American Heart Association's Low-Sodium Cookbook? Not only do they have healthy omega-3 fatty acids - http://letters.washingtonpost.com/W7RT045C363AA84658B4F3FB42AC40 , they are baked and ready in less than half an hour. They also clock in at just 156 calories per serving. (And check out these tips from the University of Michigan for more ways to flavor food without sodium - http://letters.washingtonpost.com/W7RT045C363D584658B4F3FB42AC40 --something that the dietary guidelines advisory committee said is a good thing.) Serve those fish fillets with Gingered Carrots - http://letters.washingtonpost.com/W7RT045C364D484658B4F3FB42AC40 , also from the heart association's cookbook. Turns out that carrots and other deep orange vegetables are foods that Americans often fall short on, according to the U.S. Dietary Guidelines committee - http://letters.washingtonpost.com/W7RT045C361D784658B4F3FB42AC40 And while you're at it, enjoy some Scalloped Potatoes - http://letters.washingtonpost.com/W7RT045C362D684658B4F3FB42AC40 . Unlike other versions, which tend to made with plenty of butter, these clock in at just 109 calories per serving. In honor of the Summer Olympics - http://letters.washingtonpost.com/W7RT045C367D184658B4F3FB42AC40 there's Greek food, which studies have suggested is also good for your health - http://letters.washingtonpost.com/W7RT045C368D084658B4F3FB42AC40 . Start with the American Heart Association's Greek-Style Chicken With Lemon-Pistachio Rice - http://letters.washingtonpost.com/W7RT045C365D384658B4F3FB42AC40 . It's a simple one-dish meal combines boneless chicken breasts with brown rice, spinach and yogurt. It offers great taste for just 333 calories per serving. And while it's baking, burn a few calories by doing some stretching. Or take a quick walk or throw a ball or a Frisbee with your kids. Other one-dish options include: Dijon Pork With Potatoes and Carrots - http://letters.washingtonpost.com/W7RT045C366D284658B4F3FB42AC40 or Spinach and Red Pepper Flounder With Feta - http://letters.washingtonpost.com/W7RT045C364DD84658B4F3FB42AC40 . (Make it with whole wheat couscous for extra whole grains--something else recommended by the Dietary Guidelines advisory committee.) Before you head to the grocery store, you can create a shopping list with the heart association's online tool - http://letters.washingtonpost.com/W7RT045C365DC84658B4F3FB42AC40 . If you like these recipes, the heart association also offers a cookbook of One-Dish Meals - http://letters.washingtonpost.com/W7RT045C362DF84658B4F3FB42AC40 By the way, before you head to the grocery store, create a healthy shopping list with the AHA's easy online tool. Joy of Motion In today's Health section - http://letters.washingtonpost.com/W7RT045C363DE84658B4F3FB42AC40 , discover how some employers are offering ways for employees to be more active - http://letters.washingtonpost.com/W7RT045C369D984658B4F3FB42AC40 on the job. The idea is to not just to boost productivity but also to lower health care costs, though it doesn't always work out that way. And while we're at it, why not do a few stretches at your desk? One week of the Lean Plate Club Fit for Fun Challenge - http://letters.washingtonpost.com/W7RT045C360D884658B4F3FB42AC40 offered some exercises you can do in your very own cubicle. Here are five additional stretches - http://letters.washingtonpost.com/W7RT045C366DB84658B4F3FB42AC40 to add to your daily routine. With the inspiration of the Summer Olympics, don't miss these commercials from the President's Council on Physical Fitness and Sports - http://letters.washingtonpost.com/W7RT045C367DA84658B4F3FB42AC40 . They're aimed at inactive kids and are a good reminder for adults - http://letters.washingtonpost.com/W7RT045C365C584658B4F3FB42AC40 to get out and move it too! In the "no-excuses" category, familydoctor.org - http://letters.washingtonpost.com/W7RT045C366C484658B4F3FB42AC40 , the Web site of the American Academy of Family Physicians, provides helpful tips on getting started with an exercise routine - http://letters.washingtonpost.com/W7RT045C363C784658B4F3FB42AC40 . For those already jogging, you can calculate how many calories you burn with each mile - http://letters.washingtonpost.com/W7RT045C364C684658B4F3FB42AC40 . How do you calculate your heart rate? This question comes up from time to time on the Lean Plate Club Web chat - http://letters.washingtonpost.com/W7RT045C369C184658B4F3FB42AC40 . The American College of Sports Medicine offers this worksheet to help you figure it out - http://letters.washingtonpost.com/W7RT045C360C084658B4F3FB42AC40 . During last week's Web chat - http://letters.washingtonpost.com/W7RT045C367C384658B4F3FB42AC40 , we ran out of time before this suggestion could be posted from an LPCer: Lubbock, Texas: For those who can't seem to make time for regular exercise, try turning all your movements around the house into exercise. Before getting out of bed in the morning, sit up and keeping your legs straight on the bed, r-e-a-c-h for your toes. When reaching for that can on the top pantry shelf, r-e-a-c-h and s-t-r-e-t-c-h. While waiting for the water to heat for coffee, do push-ups against the kitchen counter. While there, do leg lifts---front, back, side, straight-leg and mule kick. For the latter, raise knee in front, then extend leg as far back as you can, then lower the straight leg to the floor. And twist your trunk from side to side, keeping your feet planted. Repeat in sets of five to start and work up to 10 or 20. And while sitting at a red traffic light, tighten your abs and hold them until the light turns green. While sitting in a chair, you can do leg lifts with bent knees, even at work. Sally Squires: Great examples of "lifestyle" exercises, Lubbock. Lean Plate Club Extras The recent energy bar taste test - http://letters.washingtonpost.com/W7RT045C368C284658B4F3FB42AC40 generated a lot of comments. Cleveland: I like to substitute Powerbar Harvest Bars for breakfast some mornings when I'm in a hurry. I do this because it seems like a good way to get whole grains. Is this proper thinking? Sally Squires: Hey Cleveland--I checked the nutritional content of the Iced Oatmeal Raisin Harvest bar - http://letters.washingtonpost.com/W7RT045C366CD84658B4F3FB42AC40 . It's got whole oats--a whole grain--as its first ingredient and contains 3 grams of fiber per bar (which has 250 calories.) Brown rice also shows up on the ingredient list. So yes, you're getting some whole grains. Kensington, Md.: I like the bars from Kashi. The soy caramel crunch is tasty and less than 140 calories. It keeps me from eating more, less healthful food especially after work. Anyone else familiar with them? Sally Squires: The Kashi bars - http://letters.washingtonpost.com/W7RT045C367CC84658B4F3FB42AC40 look good on paper: They have 170 calories, 5 grams of fiber and 9 grams of protein. They're also low in saturated fat and relatively low in fat, clocking in at a total of 4 grams per bar. Now as for taste, you've already given a vote of confidence there. How about others? Comments? Tell us your thoughts in today's Web chat - http://letters.washingtonpost.com/W7RT045C364CF84658B4F3FB42AC40 --or share healthy, great-tasting recipes, physical activity tips and more. You could win one of the Lean Plate Club prizes that we give out each week. -------------------- Advertisement Get your news just the way you like it. - http://letters.washingtonpost.com/W7RT045C365CE84658B4F3FB42AC40 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/W7RT045C361C984658B4F3FB42AC40 and enjoy customized articles tomorrow. -------------------- THIS WEEK IN HEALTH Who Me, Yogi? - http://letters.washingtonpost.com/W7RT045C362C884658B4F3FB42AC40 The Art of Healing - http://letters.washingtonpost.com/W7RT045C368CB84658B4F3FB42AC40 Gym Managers Tune In to Health Club Beefs - http://letters.washingtonpost.com/W7RT045C369CA84658B4F3FB42AC40 -------------------- IN CASE YOU MISSED IT FDA Study Confirms Antidepressant Risks - http://letters.washingtonpost.com/W7RT045C368F584658B4F3FB42AC40 Feeling the Heat - http://letters.washingtonpost.com/W7RT045C369F484658B4F3FB42AC40 Who Are You Calling 'Senior'? - http://letters.washingtonpost.com/W7RT045C366F784658B4F3FB42AC40 -------------------- TOOLS & GUIDES Fast Food Calorie Counter - http://letters.washingtonpost.com/W7RT045C367F684658B4F3FB42AC40 Body Fat Calculator - http://letters.washingtonpost.com/W7RT045C362F184658B4F3FB42AC40 Drug-Food Interactions Quiz - http://letters.washingtonpost.com/W7RT045C363F084658B4F3FB42AC40 Kids Food Quiz: Mealtime Tactics - http://letters.washingtonpost.com/W7RT045C360F384658B4F3FB42AC40 Quiz: Why Are We Getting Fatter? - http://letters.washingtonpost.com/W7RT045C361F284658B4F3FB42AC40 Physical Activity & Heart Disease Quiz - http://letters.washingtonpost.com/W7RT045C369FD84658B4F3FB42AC40 -------------------- E-Mail Newsletter Services To sign up for additional newsletters or get help, visit the E-mail Preferences Page - http://letters.washingtonpost.com/W7RT045C360FC84658B4F3FB42AC40 To unsubscribe, visit the E-mail Preferences Page - http://letters.washingtonpost.com/W7RT045C367FF84658B4F3FB42AC40 (do not reply to this e-mail). 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