WGN Radio Staffer's Diet Tips

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: Home cooking, discipline leads to slimmer waistline : Published: 1/7/2009 12:01 AM : With the help of some simple home cooking and a lot of discipline, Rick Gieser hopes to achieve his New Year's resolution to lose 50 more pounds. : The first 50 pounds came off between July and December, when he decided "I had had enough. I weighed the most I ever had. I felt sluggish, and my clothes didn't fit." : Various crazy diets had not worked, so he listened to the voice of reason. : "People had been telling me for years it is about portion control and exercise, and son of a gun, they weren't lying," says 44-year-old Rick, a Carol Stream trustee, producer of "Weekend Sports Central" for WGN and publicist for Zanie's Comedy Clubs in Chicago, St. Charles and Vernon Hills. : He still eats everything - including pizza, burgers and fudge - but in strict moderation, with a heavy dose of exercise. : Rick and his wife, Kim, started cutting back a year ago on restaurant meals in an effort to improve nutrition and save money. Weight loss wasn't on the agenda, then. : "Eating out was part laziness," he says, "rather than take the effort to think ahead and plan and prepare a meal." : Last July, as the couple planned a fall trip to Disney World, they decided to slim down and build up endurance for marathon days in the park with 9-year-old Ricky. : "I wanted to be able to get around," he says. : Home cooking wasn't the only answer - Rick works mostly at home, within grabbing distance of the fridge and pantry - but it sure helped. : The couple shares the cooking. They plan meals for the week and keep their kitchen stocked with fresh fruits and vegetables, a variety of proteins, starches and seasonings "so we can always put something together" and not fall back on carryout menus, Rick says. : "This isn't fancy food, it's good-tasting and homey; food my son will remember as an adult and want to teach his children about." : Because Rick's parents both cooked and insisted that their children learn at least some basics, he eased back into the kitchen smoothly. : "I've cooked my whole life," he says. "My parents told us you couldn't be afraid of an oven and stove. : "In high school I started cooking for the family. So did my brothers," he says. "I still remember one complete disaster, a hot dog casserole. It was not one of my glorious moments." : These days, because of his packed schedule, Rick is a big fan of semi-homemade, a concept popularized by the Food Network's Sandra Lee. Two of his recipes are included in the "WGN Radio Family Cookbook, Volume 2," ($15 at wgnradio.com). : We snared them for free today, plus one extra, the Sesame Pork. If you're new to the kitchen or just really busy, these will work for you. All are super simple and not too heavy on the fat. : Apple Butter Chicken is a Gieser family favorite, slightly sweet and with a hint of cinnamon from the prepared apple butter. Other than the two main ingredients, it calls for only a little cheddar cheese, which can be a reduced-fat variety. : Black Bean and Chicken Burritos rely on canned beans, chiles and salsa to jazz up basic skinless, boneless breasts. : Sesame Pork has just six ingredients, relying on complex flavors from a jar of prepared salsa. : Serve any of these with a salad or vegetable, and you've got a nutritious, tasty meal. : Just be like Rick: Don't eat the whole thing. : : Sesame Chicken : 1 pound pork, thinly sliced (see note) : 2 tablespoons toasted sesame oil : 1 tablespoon vinegar : 1 tablespoon sugar : 8 ounces salsa : Slice the pork into thin, bite-size strips and place in a glass or plastic bowl. : To a small bowl, add oil, vinegar, sugar and salsa, mix well. Pour over pork and refrigerate, marinating 1 hour to all day. : Heat oven to 350 degrees. : Place pork strips on baking sheet and pour marinade over. Bake 10-15 minutes, turning meat halfway through cooking time. Serve over rice. : Serves three to four. : Cook's note: I use pork chops. : : Black Bean and Chicken Burritos : 2 skinless, boneless chicken breasts : 1 small onion, coarsely chopped : 2 cans (15 ounces each) black beans, rinsed and drained : 1 can (4.5 ounces) chopped mild green chilies, drained : 16 ounces salsa : 4 flour or corn tortillas : Shredded cheese (optional) : Reduced fat sour cream (optional) : Place chicken in slow cooker. : In a bowl, combine onion, black beans, chilies and salsa. Pour mixture over chicken; cover and cook on low 8 hours. : When chicken is done, use two forks to shred chicken. : Heat tortillas in oven or microwave. Fill with chicken and bean mixture; top with cheese and sour cream, if desired. Fold ends in and roll up. : Serves four. : : Apple Butter Chicken : 2-4 chicken breasts : 9 ounces apple butter, or to taste : Grated cheddar cheese, to taste : Heat oven to 375 degrees. : Place chicken in casserole dish; smother with apple butter. Bake 45 minutes. : Sprinkle cheese over chicken to serve. : Serves two to four. : : (Daily Herald)

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