Summer 2010

Summer 2010

Summer 2010

Online Weight Management Programs: RDs Log On to Enhance Practice

Due to the ongoing nature of Internet development, this list is not meant to be inclusive of all available programs, and is a representation of some programs available to consumers who have online access programs and features are subject to change

Really? - The Claim - Diabetes Makes You Sensitive to Heat - Question - NYTimes.com

Really? - The Claim - Diabetes Makes You Sensitive to Heat - Question - NYTimes.com
"One of the complications of diabetes, both Type 1 and Type 2, is an impaired ability to adjust to rises in temperature, which can cause dangerous increases in body temperature during the summer. The underlying problem, nerve damage, occurs in 60 to 70 percent of Americans with diabetes; it can affect nearly every organ in the body, including sweat glands. When nerve damage keeps the sweat glands from working properly, the body fails to cool down as the mercury rises."

Surprisingly Unhealthy Foods!

Food Label Foolishness
What to eat? Seems like a simple question, but trying to decipher food packaging may vex the savviest eater. Do you browse the grocery aisles trying to discern the “best” pasta, cereal or bread? Most healthy eaters know the obvious: there’s no fruit in “Froot Loops” or even fruit juice in “fruit drinks”. But what about “grown up foods”? You know, those labeled as “whole grain,” “all natural” or “healthy”?

Multi-grain: “Multi-grain” does not mean whole grain—a savvy consumer chooses “100% whole grain” ignores the front of the label, focuses on unrefined ingredients, and is assured of getting all of the good nutrition contained in whole grain’s kernel—including vitamin E, magnesium, and fiber.

Low Glycemic Index: The GI ranks foods based on the how quickly they elevate blood sugar levels compared to the same quantity of a reference food (pure glucose or white bread) but this doesn’t indicate the amount of fiber in the food. A medium baked potato has a higher GI (85) than a Snickers bar (55), and who’d say a candy bar is better than a baked potato? In the context of “healthy” ignore the GI and focus on whole foods, with fiber, in portions that are right for you.

Natural: Although “natural” should mean no artificial colors or ingredients, there’s no guarantee the product is desirable. Read the package from back to front - the ingredient label first! A tea labeled “100% Natural” sounds appealing, but most contain filtered water, high fructose corn syrup or other type of sweetener and lemon flavoring—not natural at all.

Organic: Some foods are preferable organically raised, but in terms of calories, all types of sugar, organic, high fructose corn syrup, honey, cane sugar or white, maple syrup, or agave nectar—all have approximately 16-20 calories per teaspoon, and negligible nutrition—said differently, they are empty calories. For example, I was recently shopping in the cereal aisle and noticed "organic toaster pastries". Compared to the 'regular' Pop Tarts, they contained just as much sugar, and were made from refined flour...just like the original! Organic doesn't necessarily mean healthier--read the ingredient label (after the serving size).

“Free” foods: Yes, we want to be free to eat what we like, but foods labeled “low fat” or “fat free” does not make it calorie free. A “sugar free” or “fat free” cookie may have a similar calorie count compared to the regular, so always, read the serving size first.
Note: “Fat Free” means less .5 g of fat per serving, “low fat” or “light” means less than 3 g of fat per serving, and “reduced fat” means 25% less than the reference food.

Yogurt: Plain, low fat or nonfat yogurt is a delicious low fat source of calcium, vitamin D and magnesium and protein. Don’t be distracted by “organic” and “natural” yogurts: added sugars, “granola” and nuts can transform healthy to like candy. Yogurt should have but two ingredients: milk and live cultures. Keep it simple, and that goes for kids’ yogurts too.

Granola: Granola may be “natural” but it’s also a typically calorie-dense food, not nutritionally desirable if it’s full of oil and sugar. Stick with a high fiber, lower sugar cereal.

“Miracle” Juices: The front of juice packages appeals to your quest for good health with words like “immune promoting” and “antioxidants” and picture fresh fruit: however no studies link juice to disease prevention, and juice lacks fiber, with calories equivalent to soda. Eat whole fruit for more energy and fiber, and save your calories for fullness.

"Energy" bars: – Another name for “energy” is “calorie”, and these are more akin to candy bars than nutritious snacks. For sustainable energy, grab a cup of 100-calorie yogurt: stir in a cup of crunchy low-sugar cereal; enjoy a fresh-fruit smoothie with nonfat yogurt, milk and berries; or pack a tuna sandwich on whole wheat with an orange (who says you have to have cereal for breakfast? Have lunch for breakfast and breakfast for lunch).

Microwave popcorn: Popcorn is a great snack, but not when loaded with hydrogenated fat (trans fat), or artificial flavors and preservatives. Make popcorn better with an air-popper and for a heartier snack, toss the hot popcorn with some grated cheddar cheese.

Read beyond the packaging and make weight-wise choices. Always shop with a list, never shop when you’re hungry, and read the ingredient label first, three smart strategies to help you keep the focus on healthy, good for you foods (that taste good, too!) Making weight control second nature means shopping purposely, refusing to be swayed by advertising, and taking the time to enjoy the flavor of real food! Your payoff will be better taste, improved nutrition and good health.

Napa San Fran

Twitter / Home

Twitter / Home

Los Angeles Journal - L.A.’s Most Popular Gym Is the City Itself - NYTimes.com

From the NY Times, taken from the LA Journal:
A great story, motivational too!

Los Angeles Journal - L.A.’s Most Popular Gym Is the City Itself - NYTimes.com

The CIA in California-The Culinary Institute of America

The CIA in California-The Culinary Institute of America

Cooking with the Experts

This professional kitchen experience was fabulous, and fun! We tried out some delicious recipes, incorporating fresh herbs from the CIA garden, beef from independent ranchers, fresh fruits and vegetables grown locally too.
My three days in California were all they should be...weather-wise, cool nights, sunny days. Attending LiveWell2010 with peers and colleagues...new friends and old, with lots of great, fresh food, and interesting and informative research promoting higher protein values for most healthy Americans...to maintain healthy weight, keep bones strong.

Menu Labeling, Part I: Who, What, When, Where and Why? - on The Food Channel

Menu Labeling, Part I: Who, What, When, Where and Why? - on The Food Channel

Backing the health reform bill is a very sound business strategy by the National Restaurant Association as described in this article:
NRA supports the new standardized labeling legislation

"The regional and state-based provisions have varying requirements, making it complicated for chains operating in multiple areas. The National Restaurant Association (NRA), along with many chain restaurants and health advocates, support the new standardized, nationwide menu labeling legislation, in large part because it will pre-empt all other nutrition labeling bills that have passed or are pending. The NRA’s statement on the newly passed legislation emphasizes that this new ruling, as part of the healthcare reform bill, is a “win for consumers and restaurateurs,” as it provides “one consistent national standard that helps consumers make choices that are best for themselves and their families.”

Philly, Boston

Weight Loss on the Web

Hi All:
Here's the information about some free and fee-based online weight management programs, as well as coverage of a few programs that the professional can use to enhance their private or group practice.

Please contact me with any comments, or if you would like additional information.

Susan
susan@susanburkemarch.com

FDA Overview - Dietary Supplements, Infant Formulas, Cosmetics on eMedicineHealth

Everyone should know that, according to the Food & Drug Administration:
"Presently, the manufacturer bears the sole responsibility for ensuring that its products "contain the ingredients listed on the label" and that the product is "safe for use in a dietary supplement." Dietary supplement manufacturers are not inspected by the FDA nor are they under any current obligation to conform to good manufacturing practices. Indeed, DSHEA "places the burden on FDA to prove that a product presents a significant or unreasonable risk of illness or injury under the label’s conditions of use before it can be removed form the marketplace."


FDA Overview - Dietary Supplements, Infant Formulas, Cosmetics on eMedicineHealth

Mark your calendars NOW for:
Food Psychology 101: Why We Eat More Than We Think- a free webinar ONLY for WM members!
If you are a registered dietitian and a member of the American Dietetic Association, go here to join:
www.wmdpg.org

July, 21 at 2:00 PM EST

Presented by:
Dr. James Painter, PhD, RD

Jim Painter, PhD, RD, is a nationally recognized food psychologist, nutrition educator, and fellow WM member. Jim is an entertaining speaker who will bring us serious food for thought as he explores how our thinking affects our food choices. Jim also has produced "Portion Size Me!!", a documentary about fast food and health. We have purchased this video and will make it available for viewing on our website to WM members (a $50 value).

Webinar registration and video access will be available as of June 2, 2010. These two offerings ($75 value), PLUS all of our exciting upcoming webinars, newsletter issues, Annual Symposium, online resources, among others, are well worth the $25 cost of your annual membership!

If you have not renewed your WM membrship for 2010-2011, please do so now.

Questions? Contact me at lmgiglio@uci.edu or 949-824-1136

Linda Gigliotti, MS, RD, CDE
Member Services Director
Weight Management DPG

Alligator Farm 51110

Julie Schwartz & Susan Burke March

Alligator Fm. + Elvis C. 43010

Think You’re Doomed for Diabetes? Think Again!

Think You’re Doomed for Diabetes? Think Again!

Surprisingly Unhealthy Foods: Parenthood.com

Better training needed to curb 'fatism' within the health professions, study finds

 "One reason for the high levels of obesity prejudice is that people only hear that obesity is due to poor diet and lack of exercise, which implies that obese people are just lazy and gluttonous, and therefore deserve criticism. But, uncontrollable factors, such as genes, the environment and neurophysiology, play an important role."

Better training needed to curb 'fatism' within the health professions, study finds

New HFCS study stirs up obesity debate

New HFCS study stirs up obesity debate: "A rat study from Princeton University has claimed that high fructose corn syrup (HFCS) consumption could play a major role in ballooning obesity rates – but some have challenged the study’s methodology."

Diet alone will not likely lead to significant weight loss, study suggests

Diet alone will not likely lead to significant weight loss, study suggests

Sleep Then Diet!

Taking care to get enough sleep may allow you the energy and focus to follow your program as you work toward your weight loss goals.  Get off the computer, and that means you--and me too!  have a good night!  

People get hungrier when they're starved for sleep

Fri, Apr 9 2010

By Anne Harding

NEW YORK (Reuters Health) - People who are trying to stay trim may want to make sure they get plenty of sleep.

In a study, researchers found that normal-weight young men ate a Big Mac's-worth of extra calories when they'd gotten four hours of sleep the night before compared to when they slept for eight hours.

Given the findings, and the fact that people have been sleeping less and getting fatter over the past few decades, "sleep restriction could be one of the environmental factors that contribute to the obesity epidemic," they write in the American Journal of Clinical Nutrition.

A number of studies have linked shorter sleep duration with higher body mass index (BMI) -- a measure of weight in relation to height used to gauge whether someone is overweight or obese. But no experimental studies to date have actually looked at what happens to a normal-weight person's eating patterns when he or she sleeps less.

To investigate, Dr. Laurent Brondel of the European Center for Taste Sciences in Dijon, France, and colleagues looked at sleep, eating, and energy expenditure in 12 healthy young men across two 48-hour sessions.

Two days served as a control period, during which the study participants stuck to their normal routines but kept track of their sleep, eating and activities in a diary. During the second two-day period, the men went to bed at midnight and woke up at 8 a.m. on one day, and on the other day went to bed at 2 a.m. and woke up at 6 a.m. They were allowed to eat as much as they liked.

After the night of short sleep, the researchers found, the men took in 22 percent more calories, on average, than when they were allowed to sleep for eight hours. They ate more at breakfast and dinner, but not at lunch. The average calorie increase was about 560.

It's possible that people might eat more after a short sleep because mammals have evolved to store up calories in the summer, when nights are short and food is plentiful, Brondel and his colleague Dr. Damien Davenne of the University de Caen in Caen, France noted in an email to Reuters Health.

The findings make it clear that people need to do their best to get an adequate amount of sleep so their bodies can function properly, Brondel and Davenne add. "It is time to understand that sleep is not just losing time, besides the recovery processes that occur, there are many other functions (energy conservation, memory and so on) which are going on."

SOURCE: American Journal of Clinical Nutrition, online March 31, 2010.

Is it High Fructose Corn Syrup that Makes Us Fat?

No--there's No single food that will kill you...nor cure you! There's a constellation of unfortunate circumstances that contribute to overweight and obesity in our country, and so many countries around the world, places where foods don't contain a lot of HFCS, but where people are similarly eating more calories, and getting less activity...it's not exclusive to people eating foods sweetened with sugar, HFCS, or other. Rather than blame the food, part of the blame lies with the marketing geniuses, whose mission is to sell products, and make foods appear sexy, desirable, fun, cool, etc. etc. There is no similar effort to market fresh foods, fruits and vegetables.

The obesity epidemic really began around the time that low fat became popular...but even that is too simplistic a correlation--at the same time more people were afforded cars, the population grew significantly, gyms were converted to classrooms, phys ed classes were cut, more factory subsidized farms meant fast food became cheaper than fresh, so many factors conspiring to undermine health.

So this is a good debate because it allows us to NOT demonize any one food, but to understand that within a context of our cultural communities we need to stay focused on lifestyle and choices.

BOOK REVIEW: Susan Burke March Chronicles Her Journey from Overweight to Just the Right Weight in 'Making Weight Control Second Nature' -- Not Another Diet Book

David M. Kinchen has read my book!  I love it when a reviewer reads Making Weight Control Second Nature: Living Thin Naturally and understands and benefits from my message...and compliments me too!  Read his review...thanks David!

Visualization Helps Motivate Change!

Here's a neat service that helps you visualize what you'll look like when you achieve your weight and life goals.  You upload a photo of yourself on http://www.EmpowerMePhoto.com

Empower Me Photo isn't just about weight loss, though. Maybe your dream of personal achievement includes:

•    Obtaining a degree.
•    Earning a promotion.
•    Buying a new house.
•    Meeting Mr. or Ms. Right.

Wherever your dream is leading you, you can use your Empower Me Photo image to inspire and motivate you into taking steps toward fulfilling the vision you hold in your hand.

Taking the “Diet” Out of Weight Loss

Great placement in the Appomattox News!

Vitamin and mineral supplements haven't proved effective in preventing disease

In Today's Washington Post, copyright 2010 Consumers Union.
Americans want to believe in vitamin and mineral pills. We spent an estimated $10 billion on them in 2008, according to the Nutrition Business Journal.
But recent studies undertaken to assess their benefits have delivered a flurry of disappointing results. The supplements failed to prevent Alzheimer's disease, cancer, heart attacks, strokes, Type 2 diabetes and premature death.

Diet Bestseller Making Weight Control Second Nature - Susan Burke March - Mansion Grove House

Diet Bestseller Making Weight Control Second Nature - Susan Burke March - Mansion Grove House

Chefs Answer Consumers' Calls for Healthy Breakfasts

Chefs Answer Consumers' Calls for Healthy Breakfasts: "Busy and on the go in the morning, consumers don't always approach breakf..."

I love this concept, I've been practicing it for more than 25 years.  Taking fatty favorites and transforming them--that's what living thin naturally is all about.

I take issue, however, with the concept of "stealth health".  That's an oxymoron.  Say it loud! Say it proud!  Healthy is tasty, fun, smart and certainly simple to accomplish.

New Study Guide: Get CPEUS

NEW CPE -- HOT OFF THE PRESS
Making Weight Control Second Nature: Living Thin Naturally
Susan Burke March, MS, RD, LD/N, CDE
C205: 26 CPEUs, $155.95
(Book, 324 pgs and study guide, 38 pgs)This program is designed to provide you with information to instruct and counsel your clients and patients to lose weight healthfully, and maintain their weight permanently. It also provides you with practical information to address your clients' stage of behavioral change and help them modify their usual eating patterns and incorporate physical activity into sedentary lifestyles to manage weight and reduce the risk for diseases associated with overweight and obesity. It will help you:

• Apply the research regarding perpetual dieting, and its impact on national physical and economical health.
• Recognize the pervasiveness of eating disorders, and the causes and symptoms associated with chronic dieting.
• Identify how childhood, adolescent and adult obesity are related and predictable and how weight management decreases the risk for a myriad of preventable diseases.
• Evaluate your client's readiness for change, and create a program that is appropriate for the individual.
• Refocus clients' expectations from weight to health and recommend changes to your clients' lifestyles so that they can achieve improved health.
• Explicate the difference between "diet" and "dieting" and create a program that focuses on healthy behaviors instead of dietary restrictions.
• Recommend specific strategies to improve client's personal food choices, improve their menu planning, shopping and cooking techniques and provide clients with a structured walking and activities plan.
• Teach clients about recommended portions from each food group, and help them select the healthiest and most weight-friendly choices within each group.
• Review vegetarian diets' benefits and variations, and describe how to include sufficient nutrients to maintain health, while lowering the impact on the environment.
• Provide comprehensive information about dining out healthfully in a myriad of restaurant and offsite locations.
• Identify credible print and online resources and references to help clients' stay current with nutritional and weight management research and recommendations.

Surprisingly Unhealthy Kids Foods

Surprisingly Unhealthy Kids Foods
By Susan Burke March, MS, RD, LD/N, CDE

Read Kids’ Food Packaging From Back to Front!

It’s the front of the package that’s designed to fool you.  OK, the obvious…there is no fruit in “Froot Loops”, and most concerned parents know that.  But, the manufacturers cleverly place sugary cereals strategically in the aisle, so that parents need to be equally armed to avoid impulse shopping.  The latest ploy is branding sugary cereals—in bold letters—“Now with Fiber!” or “100% of Daily Vitamin C”!  Cut through the madness, and read the package from back to front, namely, read the ingredient label first.  Even if it says “whole grain”, all too often the second, third even fourth ingredient is usually sugar, with a healthy dose of other sweeteners, artificial colors and flavors. 

But some other foods are a bit harder to discern.  And after consulting with some of my “Mom” friends I’ve come up with a few more.

Anything that’s marketed to kids as “100% Natural”; “Healthy”; “No Artificial Ingredients”.  Parents lose their minds when reading labels, hoping that the food will appeal to kids’ taste buds.  But, kids and all humans have an innate preference for sugar—after all, Mom’s milk contains lactose, or milk sugar.  And because our labeling laws do not require manufacturers to break out added sugar from innate sugar, consumers are often confused.  So, here’s a tip:  Read the package, from back to front.  Take a look at the ingredients, if you’re interested in buying products without artificial colorings, flavors, excessive sugar and salt, then be sure they’re not listed as any of the first five ingredients, because ingredients are listed in descending order of volume.  Meaning, the first few ingredients listed are what make up the product.  

Kid’s Yogurt: Take a healthy food like yogurt, full of calcium and protein, vitamin D and magnesium, then add lots of sugar and candy (sprinkles!) and transform it into dessert.  Worst is the ‘yogurt fun foods’ in plastic tubes, meant to be frozen and thrown into kids’ lunchboxes.  After the first ingredient, which as hoped for, is milk, come high fructose corn syrup and sugar, artificial flavorings and colors.  Stay wholesome by staying simple.  You can freeze any wholesome real yogurt and put in your kid’s knapsack…and ditch all the additives. 

Lunch Kits:  It must be tempting to believe the front of the package—“Wholesome”, “cool”, “awesome”.  Give them what they want, says the package, which means salty, sweet, and sweet—and some hydrogenated fat (crackers), more salt (nitrate-preserved) meat, and lots of sugar (‘juice-drink’) all in a plastic non-recycled container. These are cheap, very high in calories relative to weight, and the ingredient list is enormous, full of preservatives, artificial colors and flavors.  Far better to take the extra 10 minutes to make a turkey sandwich, throw in a cup of unsweetened applesauce and let your kid buy a carton of low fat milk.

Instant oatmeal:  Looking for convenience and nutrition, parents make the mistake of reading the front of the package for descriptors such as “wholesome” and “nutritious”.  We know that kid’s cold cereals are sugary to the extreme, but convenience packages of instant oatmeal are no exception.  Read the ingredient label first—one teaspoon of sugar equals four grams: some of the “maple” or other favors have more than 12 grams per serving.   Buy whole oats, microwave for a minute in a glass dish, stir in a quarter-cup of raisins, cook one more minute, and Sweet!

Granola: To me, granola is a ‘code word’ for—sugar. Parents may think granola is “natural” but granola is typically a very calorie-dense food, not nutritionally desirable, due to so many calories from oil and sugar.  Read the serving size first—there’s no standardized serving size for cereals, and some granolas’ list the serving size as a mere quarter-cup, with about 160 calories per serving—no one is satisfied with just a quarter-cup of cereal.  Granola typically features a number of different sweet ingredients, some which may sound healthful, but again, sugar is sugar, and all of it, maple syrup, cane sugar, brown sugar, cane sugar, agave nectar, honey—are recognized similarly by your body, and are all different ways to say more calories!

Juice drinks:  It’s easy to be fooled again.  The front of the package features appealing photos of fresh fruit, words like “100% of the daily value” make it seem as if your kids are better off drinking juice than, say, water or milk.  Many, although advertised as “natural”, contain artificial sweeteners; some contain only fruit juice concentrates, and are little more than sweetened water, enhanced with extra vitamins. Best is 100% natural fruit juice, not concentrate.  Juice should be limited to one serving daily for kids, and for parents who are watching their weight, remember, calories in fruit juice are equivalent to soda—no fiber here, and a very quick way to get excess calories.  Pack an orange, an apple, or a cup of applesauce.

"Breakfast" bars: – Cereal bars, granola bars, breakfast bars—the first ingredient is usually refined flour (even enriched), then sugar, sugar, sugar.  Instead give your kid a cup full of yogurt and stir a cup of crunchy low-sugar cereal into the cereal.  I think that substituting a bar for a breakfast is a bad idea.  Better is whole grains, a fresh-fruit smoothie with cereal, even a tuna sandwich on whole wheat with an orange (who says you have to have cereal for breakfast?  Have lunch for breakfast and breakfast for lunch).

"Fruit snacks": There is no fruit in kids’ fruit roll-up-type snacks.  The front of the package may feature photos of fruit, but the ingredients tell the tale—high fructose corn syrup, sugar, dextrose, and more…artificial flavors, fruit flavors, artificial colors.

Microwave popcorn:  Popcorn is a great snack, but not when it’s loaded with hydrogenated fat (trans fat), artificial flavors and preservatives.  Additives make it high in fat calories relative to volume, and often the microwave popcorn is loaded with hydrogenated fat.  Make it better!  It’s so easy, with an air-popper: pop up a few cups and enjoy.  For a heartier snack, toss the hot popcorn with some grated cheddar cheese. 

Fat-free foods: Just because something is fat-free, it doesn’t make it calorie-free, but most parents (and kids) will choose a “free” food regardless.  Doesn’t make it healthy, doesn’t make it better.  For example, advertising chocolate syrup as “always fat free” doesn’t make it an everyday food.  When fast food apples come with ‘low fat caramel dipping sauce’ I’m offended.  Apple slices have only 35 calories per pack; but they’re served with a 70-calorie portion of “low fat caramel dip”.   “Low fat” doesn’t mean anything in the context of sugar—there’s no fat in this product anyway, so why pretend that it’s somehow better because it is low fat? 

Rice cakes: many parents, concerned about their children’s weight (and after all, more kids are overweight or obese than in any time in history, and are predicted to have a shorter lifespan than their parents—another historical first) are packing rice cakes as snacks.  There is little nutritional value in these white rice snacks, and if they’re flavored, they’re usually little vehicles for sugar or sodium.  Instead: pack whole-wheat pita chips (make your own: slice into quarters, spray with cooking spray and toast) with some hummus or peanut butter.

Peanut Butter: Most parents know that peanut butter is a good source of protein and calories, and most kids’ menus include this favorite.  But, all peanut butters are not created equal.  Even within brands there are some much better choices.  Make it simple; there should be one or at most two ingredients—peanuts and maybe salt.  Skip any that have hydrogenated or partially hydrogenated fat; stay clear of the jars of peanut butter ‘n jelly: read that ingredient label because it’s full of high fructose corn syrup, dextrose, and other unwelcome additives.

Kid’s Meals: Most of the time they’re an insult to parents and kids alike, usually fried chicken nuggets, fried chicken, cheesy pizza or mac ‘n cheese.  High fat, high sodium fatty foods.  Insist your kid be able to order a half-size portion of adult foods—you set the example.

Fast food kids:  A study (found in ScienceDaly.com 2008) found that only 3 percent of kids’ meals served at fast-food restaurants met federal dietary guidelines.  In this context “happy” means fatty meat, processed white bread, fried potatoes (high calorie and sodium-soaked).  A “juice drink” is no different than regular soda—usually sweetened with about 10 teaspoons of sugar and/or high fructose corn syrup per serving. 

Fish Sticks: One label advertises this frozen product as a better-for-you fish, and another has a special “kids menu”, but frozen fried fish is fat-laden and loaded with artificial ingredients.  Fish “tenders” are all battered and fried.  Grill or bake fish—even easier than frying, and fast, too. 

Organic: The truth is, if it’s sugar, it’s sugar—organic or not, high fructose corn syrup, honey, cane sugar or white, maple syrup, or agave nectar—all nutritive sweeteners have approximately 16-20 calories per teaspoon, and negligible nutrition—said differently, they are empty calories.  I took a cruise through the breakfast aisle, and found “organic toaster pastries”.  Parents need to know, organic or conventional, there is no difference in the long run.  If you’re looking for a healthy breakfast that’s convenient and portable, choose a toaster waffle with whole grains. 

Registered and licensed dietitian Susan Burke March, MS, CDE, is the author of "Making Weight Control Second Nature: Living Thin Naturally” – a book intended to liberate serial "dieters” and make living healthfully and weight-wise intuitive and instinctual over the long term. She may be reached online at www.SusanBurkeMarch.com.

Greetings from Charlotte, NC

Well, you can eat in Charlotte, and you can eat salty too.  For the past two nights, I've been faced with menus seemingly designed to raise blood pressure and cholesterol, since most options are fried, salted or fried and salted.  When in Flagler Beach, we generally eat at home, where I engage my non-stick skillet and prepare fritattas (egg whites, mostly, with lots of veggies) or my pressure-cooker (beans, vegetables, sometimes fish) and my very favorite (and two-day weekend) pizza with veggies, sardines, and some Parmesean cheese.

But, this is "wing town" for casual dining, and no different from any city where people like to gather after work to share a brew and burger.  The good news (and good taste) is that there are options that make it easy to make weight control second nature.  Ken and I shared (both nights) the salad, with fish (last night, grilled shrimp & chix; tonight, blackened fish), HOLD the (croûtons yesterday, today the tortilla strips) and balsamic vinaigrette on the side, some extra vinegar, thank you!
was a fun time.

On the Radio with Tom Rotin, West Virginia

Talking today about chips--lots and lots of chips.  As if you can eat just one, or four, or the eleven or so that's considered one serving. 

Or can you?  If you're paying attention, it's certainly possible to eat a prescribed number of chips--and then stop.  That's the theory behind 100-calorie snack packs.  Portion off the serving so that you can eat just enough to enjoy the experience, but not too many so that you eat too many calories--grams of fat and milligrams of salt. 

Are You Doomed for Diabetes?

Catch Susan at the Flagler Beach Library, 1 PM, Thursday February 18, 2010

Pre-diabetes is a condition in which the blood glucose levels of a person are higher than normal but not quite high enough for a diagnosis of diabetes. Also known as impaired fasting glucose (IFG) or impaired glucose tolerance (IGT), it's estimated that up to 54 million Americans in the United States have pre-diabetes.  That number is conservative, because health experts say that more than 16 million have undiagnosed diabetes, so to me, that means many more are at immediate risk, and haven't been tested.

If you have pre-diabetes or IFG, you have higher than normal odds of eventually getting diabetes. In fact, it is often a pre-cursor to diabetes as a person nearly always has pre-diabetes before he gets diabetes. A person with pre-diabetes is also more prone to developing heart disease and strokes.

However, all is not lost, even if your fasting blood sugar is greater than 100 mg/dL, but less than 126.  You can take steps today to make your cells more insulin receptive, to make your body act more "normal" in response to eating carbohydrate.  It's in your everyday choices, modifying your usual choices to make them healthier, increasing activity daily.  You can reduce risk, today, and keep up the momentum as you feel better, have more energy, sleep better too.

Americans spend eight hours a day on screens

Americans spend eight hours a day on screens

Thinking about how people can utilize the internet to help manage their health, it's almost counter-intuitive to suggest that your client spend more time online. After all, they're spending up to 8 hours or more, on average, in front of a screen daily.

What Does 300 Calories Look Like?

I really like this SparkPeople article--it shows very graphically and dramatically how easy it is to overeat when dining out--and even better, how generous 300 or 400-calorie meals can be when you're choosing smart. 

What Does 300 Calories Look Like?

Listen to Superbowl Sunday Strategies

First Coast Connect with Melissa Ross
WJCT, Jacksonville
Talking about your strategy for social events...no one can make you eat it, but don't go in hungry! If you're going to a party you can bring a big sub sandwich, pile on the lean meats and veggies, and if you're hosting the party, feed your guests what you'd like to eat too.
 6:41 Other

Super Bowl Sunday--Smart Snack Strategies!

If you’re an armchair quarterback, “sitting around drinking brews and sodas and chowing down on fatty wings, chips and dips won’t help you make the cut,” says registered and licensed dietitian Susan Burke March, author of "Making Weight Control Second Nature: Living Thin Naturally.”

“Score a nutritional touchdown and serve some healthy snacks while rooting your team on to victory,” March suggests.

Here are some of her 10 quick tips for healthy football-friendly fare and a chili recipe that’s a sure winner:

1. Always choose baked chips instead of fried. Tortilla chips and potato chips come in different baked flavors and saves up to 30 percent of the calories of fried chips.

Fat-free or reduced fat does not mean calorie free…watch your portion size.

2. Serve bean dip instead of regular sour cream dip. Only 46 calories per three tablespoons compared to more than double for full-fat sour cream.

3. Nuts are nutritious, but they add up quickly. Serve a giant bowl of air-popped popcorn sprayed with butter-flavored cooking spray and sprinkled with dehydrated butter granules…I like Butter Buds or Molly McButter.

Delicious with only 60 calories for three cups, only a trace of fat and about 10 grams of sodium. Save 280 calories, 28 grams of fat and 330 milligrams of sodium over the regular microwave popcorn.

4. Replace fried mozzarella sticks with chicken skewers. They’re really popular and always great party food.

You can buy them already prepared (especially at warehouse grocers), and save 188 calories, 9 grams of fat, and 546 milligrams of sodium over the same sized portion of fried cheese.

5. Serve a healthy submarine sandwich. Whole-wheat hero rolls give you that extra added fiber and nutrition (not to mention taste!) compared to white bread.

Layer on turkey breast, lean roast beef or lean ham, shredded lettuce and tomato slices; slice into 2 inch portions and serve with sliced onions and pickles.

6. Keep the calories low by using low fat mayonnaise, and naturally low-calorie ketchup and mustard. Fat-free dressings should be offered…the new varieties are so good, you won’t miss the fat.

7. Imbibe with caution, because those brews add up! One regular beer ranges between 150-200 calories; instead serve light beer…only about 100 calories per bottle.

A 5-ounce glass of wine has about 100 calories, as does one ounce of alcoholic spirits such as vodka, gin or scotch.

Serve a variety of diet sodas, flavored club sodas and keep a big cooler with individual bottles of spring water.

8. Don’t forget…substituting juice for regular soda is like substituting regular sour cream for mayonnaise…you’re not going to save calories.

An 8-ounce glass of juice, unsweetened, has about 120 calories. Offer club soda with a splash of 100% juice and a piece of fresh lemon or lime for a lower calorie refreshing beverage.

9. Dips: Any dried dip mix will do, but instead of regular sour cream, add ½ cup of nonfat sour cream, ½ cup of nonfat mayonnaise, and ¾ cup of diced fresh tomatoes, ¼ cup of chopped green onion, and ¼ cup of chopped ripe olives, rinsed and drained. Mix and refrigerate for ½ hour before serving.

10. Crudités: everyone like crunchy veggies, especially with a tasty dip. Buy pre-washed and cut-up veggies and you’re ready to go…zero prep time.

At half time, get up and do 100 jumping jacks!
Healthy Chili Recipe


Susan’s Weight-Wise Chili Recipe:

1 lb of 97% lean ground beef or turkey or firm tofu, drained

1 onion diced

2 cloves garlic, minced

1 green pepper, seeded and diced

1 tsp olive oil

1 ~28 ounce can tomato puree (no salt added)

1 ~15 ounce can each kidney beans, white beans, and pinto beans-rinsed and drained

3 small-medium baking potatoes, scrubbed and cubed

2 Tbsp chili powder

1/4 tsp salt

1 tsp cumin

2 cups water


Directions:

1. In a large, nonstick saucepan over low-medium high heat, heat olive oil. Add garlic and cook until just softened.

2. Add the onion and pepper and cook 2 more minutes; then add the ground meat or crumble in the tofu: cook about 5 minutes.

3. Drain off fat if using meat; add pureed tomatoes, canned beans, potatoes, seasonings, and water.

4. Reduce heat to low and simmer, covered, for approximately 30 minutes or until potatoes are tender.

5. For thinner chili, add a cup of broth, wine or water.

6. Serve with a tossed salad.

Featured in Therapy Times

Taking the "Diet" out of Weight Loss

Reading this passage isn't so easy--I'm always reminded how difficult it was taking those first steps toward wellness, but seeing it in print also reminds me how far I've come.

Still Chili Here in Flagler Beach!

I know, it'll be hot enough soon enough! But still, up here in North-Central Florida, it's getting down to the 30's at night...not freezing but not bathing suit weather, either.

Super Bowl Sunday is coming up soon. Chef Jeff has picked up my recipe for hearty but healthy chili!

On the Web, in Connecticut, talking 'bout Living!

The Resident Good News is Ambassador for over 200,000 residents in Connecticut and Rhode Island. With 30,000 copies in circulation bi-weekly, it is the most cost-effective way to advertise in Southeastern Connecticut and Southern Rhode Island.




www.theresident.com/2010/01/20/how-to-choose-a-diet-program

Quinoa Madness!

Susan’s Quinoa Pilaf
Think protein, calcium, taste and texture—think Quinoa!
Think one-to-two: one part quinoa, two parts liquid
Think flavor: experiment with different liquids, or combinations: try organic vegetable or chicken broth and water, or white wine, or orange juice…I’ve tried them all, and they’re all delicious.

Always rinse quinoa prior to cooking (a fine-mesh strainer or cheesecloth)
I always toast these tiny seeds before cooking…love that nutty flavor.

Ingredients
2 tablespoons olive oil
3 cloves of garlic, smashed and diced fine (to taste)
1 large sweet onion, chopped
2 large bell peppers, seeded and chopped (I like red and yellow)
1 cup of sliced mushrooms (any type will do)
Crushed red pepper, salt and pepper (to taste)
1 cup organic quinoa, rinsed and drained and toasted (See Note below)
2 cups liquid: organic low sodium vegetable stock or broth (or other liquids, including wine, water, low sodium chicken stock/broth, orange juice)
Fresh parsley, chopped coarsely (about ¼ cup)

1. In a heavy skillet over low heat (dry skillet), toast rinsed and drained quinoa, stirring often, until the seed is dry and starting to turn color. Transfer to a bowl.
2. Meanwhile, heat the olive oil in the skillet over medium heat, sauté garlic and onion for 3-4 minutes, until just softened, then add peppers and mushroom, breaking up the mushrooms as they cook, for about 3-4 minutes, add optional seasonings, stir and cook until all are just softened, about 3 more minutes. Add 2 cups of liquid and stir in the quinoa, cover, bring to a boil, give the mixture a few stirs, cover, turn the heat down and simmer, 15-20 minutes, until quinoa has absorbed all the liquid. Fluff with a fork, and serve hot, with a salad, as an entrée, or as a side dish.

Quinoa Note:
I take advantage of my membership in Costco Warehouse Stores, and buy the large 4-pound bag of organic (USDA certified) Earthly Delights Quinoa and store in my refrigerator. Other brands are easily found on Amazon.com-type in Quinoa! Some others include Bob’s Red Mills, Ancient Harvest, Eden Foods, Arrowhead Mills, and more.

At Earthly Delights we are excited to bring you another exotic and highly nutritious, great tasting food, this time from South America. Quinoa (Pronounced KEEN-wah) is one of several ancient grains being rediscovered today by chefs around North America. Once known as “The Gold of the Incas” and the “Mother of all Grains” Quinoa, was the core protein of the Inca diet. In an effort to dominate the Indian culture the Conquistadors tried to eradicate the cultivation and consumption Quinoa.

Quinoa is growing in popularity today because it delivers all of the nutritional benefits of animal protein without the fat and or calories. The grain has a lovely nutty flavor that is richer in flavor than couscous and it cooks quickly in roughly 15 minutes.

One serving of Quinoa has more calcium and protein than a quart of milk and this super grain contains as much protein per serving as meat. Quinoa contains all 8 amino acids, the protein building blocks that our bodies can’t make but must get from our food. Quinoa has is on average 16 % protein compared to rice at 9%. Quinoa is an excellent source of fiber, containing both soluble and non-soluble fiber. It is high in a wide variety of vitamins and minerals, like iron, manganese, magnesium, and phosphorus. It is also gluten free.

In its natural state Quinoa is covered with a bitter tasting coating called saponins. The coating makes the grain unappealing for birds eat while still on the plant. While our Quinoa is pre-washed you should still always place the product in a strainer prior to cooking and rinse thoroughly.
How to Prepare and Recipes

Preparing Quinoa is as easy as rice and or couscous. With two cups of water for every one cup of Quinoa, bring to a boil and then cover and simmer for 12 to 15 minutes. Quinoa is done when all the grains have turned from white to transparent, and the spiral-like germ has separated. One cup dry makes 3 cups cooked.

Have fun and add different vegetables and seasonings to the recipe.

Hope Blogs about Susan

My friend and colleague Hope Warshaw, registered dietitian and diabetes educator, has blogged about me on her website! I love what she contributed to my book, Making Weight Control Second Nature-Living Thin Naturally. All people, small and tall, need to eat according to their needs, and huge portions call for smart strategies.

BlissTree.com/Play Library, interview with Linette Gerlach

http://www.blisstree.com/playlibrary/tag/making-weight-control-second-nature/

Demonstrate Healthy Eating For Children

January 14, 2010 by Linette Gerlach
Filed under Book Review, Cooking with Kids

1 Comment

Today I had a very nice interview with Susan Burke March from Making Weight Control Second Nature. I was actually interviewing her for some healthy entertaining ideas for She Knows Parties, but we also talked a little about children and healthy eating habits. Making Weight Loss Second Nature

Susan’s a firm believer parents should demonstrate to their children, so they can learn from example how to eat healthy.

Here are some ways Susan shared to show children a healthy way to deal with food:

* When we use portion control and eat healthy ourselves we’re teaching our children to do the same. Large portions of “bad” (high fat, high calorie, low nutrition) food on a regular basis teaches your children to do the same.
* Make “treats” a treat. Don’t keep treats in the house, make them for special occasions only.
* Home food is good food. Cooking food at home can be a healthy way to show your kids how to eat.
* Make it fun, let your children help prepare the meal by mixing, and measuring. Make it a fun family time.
* Let your children help read the ingredient label. They’ll learn what to look for. Have fun with it, make it a game.

Making Weight Control Second Nature also has some delicious recipes inside. Tonight my son and I made a Chocolate Banana Frosty, and it turned out delicious! I’ll be back tomorrow to share the recipe!

You can find Susan’s book Making Weight Control Second Nature at major bookstores, and online at Amazon.com, and I want to note that I was sent a review copy of this book to check out, and I’ve had a great time doing just that.

Is it All About Numbers? How About Feeling Good?

The other evening I presented to a mixed group of golfers--men, women, age range from early 40's to late 70's, all health-seekers, interested to hear me speak about Making Weight Control Second Nature: Living Thin Naturally, in 2010, and beyond. I made sure I left time for some questions, and one gentleman raised his hand and said, "Well, I don't know! You said you should know your numbers...your blood sugar, your waist size, your cholesterol. What about just feeling good! You said YOUR best weight is the weight at which you feel good. I feel good! Isn't that enough?"

He had a point...to a point. If you have no diseases associated with being overweight, such as type 2 diabetes, or high blood pressure, or arthritis in your knees or hips--if you have good energy, and you sleep well, and you can fit into your clothes comfortably, and you can walk without getting winded, and your feet and joints don't complain, then what does your weight matter? Not much...but!
If you have a family history of type 2 diabetes or hypertension or heart disease, and you are overweight--and if you carry your excess weight around your belly...if you're a man and your waist size is greater than 40 inches, or if you're a woman and your waist size is greater than 35 inches (equal to or greater than for both) then the numbers are stacked against you. That's when it's a good idea to get your blood sugar tested (best idea is to get your hemoglobin A1c tested--it will show you your average blood glucose reading over the previous 3 month period).

And if your blood pressure is high, if you have impaired glucose tolerance (Hb A1c greater than 6.5, or pre-diabetes), if you HAVE diabetes (Hb A1c is greater than 7%, then you may be already in the beginning stages of damage to your eyes, nerves, kidneys, heart.

Weight IS just a number on the scale, and not the ultimate indicator of fitness or health...after all, Arnold Schwarzenegger is pretty muscular, and his BMI is off the chart--no one would call him fat, 'cause he's not. His weight is irrelevant, because he's so muscular. However, if your weight is mostly fat, and you carry around your belly, the numbers do count.

Happy 2010!!! How To Live Thin, Naturally--in 2010 and Beyond

Here's an article I wrote, featured in SheScribes.com!



http://shescribes.blogspot.com/2009/12/how-to-live-thin-naturally-in-2010-and.html