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