Posted by Timi Gustafson on February 4, 2010. Filed under: Health News & Reviews
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The New York Times reported this week that some people have indeed started paying more attention to the “calorie counts” that are on display in coffee shops and other food outlets. You may remember another report from not long ago about a different study that came to the opposite conclusion, namely that postings of calorie contents had no significant influence on most customers’ choices. The Times now concludes to the contrary that “…when people can read how many calories there are in their … food, they do cut back.”
This is good news, of course. However, the same report makes a distinction between customers who frequent coffee shops, in particular Starbucks, and customers of fast food places, such as McDonald’s or Wendy’s. The high-end coffee places registered the most behavior changes of their clientele – the fast food joints, not so much. These discrepancies suggest, according to the Times writer, that “calorie counts will be most effective in higher-income neighborhoods, where consumers are better educated.” Maybe… Read more »
Posted by Timi Gustafson on January 30, 2010. Filed under: Eating Lighter & Smarter
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Healthy eating should not be complicated! Our “Eating Lighter – Eating Smarter” program can offer you easy alternatives to the most common meal choices. You don’t have to deny yourself the pleasures of your favorite dishes or search for special resources to adopt better eating habits. In most cases, a few small adjustments throughout the day can make all the difference. You will be surprised how quickly the savings in unnecessary and unwanted calories and fat add up. If you already have established healthy eating habits, reducing your portion sizes may be all that is required. Read more »
Posted by Timi Gustafson on January 29, 2010. Filed under: Dining Out
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Even the most health-conscious eater must take off the apron once in a while and get out on the town. Having lunch or dinner out should be a pleasurable experience, unspoiled by guilt or regret. True, in most restaurants you have hardly any control over the chef’s cooking styles, although, you may ask for certain modifications, such as a lighter dressings or the omission of some ingredients. It is also helpful to learn a bit about the “restaurant lingo” that is commonly used in menus. Try not to make spontaneous decisions when you place your order, though. Having a plan, something I call a “dining out strategy,” can give you the confidence that things won’t get out of hand. Read more »
Posted by Timi Gustafson on January 28, 2010. Filed under: Recipes Modified
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Cutting back on calories and fat doesn’t have to be complicated, but there are a few things you should know when you do your own cooking. Keep in mind that even the freshest ingredients can lose their nutritional value with poor cooking methods. There may be no need for radical changes in the way you cook, if you only make a few simple modifications. Read more »
Posted by Timi Gustafson on January 27, 2010. Filed under: Succeeding at Weight Loss
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Almost anyone who has ever gone on a diet or bought into a weight loss program knows that keeping the weight off over time is the real challenge. The ability to manage weight in the long run is the real test, and only then we can speak of success at weight loss. As a dietitian and health counselor, I have always tried to pay close attention to the particular needs of each of my patients, not only with regards to their current physical health status, but all other important aspects of their lives as well. So, I have developed a more comprehensive approach. You can read through the following chapters in successive order or choose the topic(s) of your particular interest. Either way, I recommend that you gather as much information as possible to help you develop a weight management regimen that is just right for YOU. One more caveat: Rapid weight loss should always be monitored by a physician. If you take prescription medication or have a particular health problem to consider, it is strongly recommended that you undergo a physical examination before beginning any weight loss, diet or exercise changes. Read more »
Posted by Timi Gustafson on January 26, 2010. Filed under: 12 Weeks to Health & Fitness
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You may say: “I have been here before.” In fact, many of my clients express skepticism when I ask them to enter one of my weight loss programs. Why would it work this time when they have tried and failed – often more than once?
In truth, keeping to a healthy and weight-conscious lifestyle does not have to be complicated. There are, however, a few fundamental principles you must understand: Read more »
Posted by Timi Gustafson on January 25, 2010. Filed under: Your Personal Health Assessment
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Whether you are dealing with weight issues or just don’t feel on top of your game, an evaluation of your health status is a good start. It goes without saying that a personal self-assessment is no substitute for your annual physical for which you must consult with your doctor. However, with the help of the following assessment tools, you can determine your ideal body height/weight range, your calorie needs and how you can balance your food intake for optimal nutritional benefits. Read more »
Posted by Timi Gustafson on January 24, 2010. Filed under: About Exercise
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Regular physical activity is an essential part of every healthy lifestyle. How much and how often you exercise depends on your goals and your needs. The kind of exercising you do is less important than that you do it with regularity. If you are too busy to go to a gym for a workout, you can find other opportunities throughout the day to work your muscles here and there – e.g. by taking the stairs, instead of the elevator, or by parking your car a little further away from your office. If you have had little or no exercise in a while, start slowly and consult your physician before you get started. Read more »
Posted by Timi Gustafson on January 23, 2010. Filed under: Kids' Health
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The nutritional needs of children differ greatly from those of adult. Moreover, they change from one age group to the next. Infants and toddlers have completely different dietary requirements than older children and teenagers, especially during phases of growth spurts. The nutritional quality of the food that children receive plays a decisive role in their development.
From early on, kids begin to develop their own preferences for certain foods. Those are usually influenced by other children, like older siblings, playmates and friends at school. TV commercials and advertisements geared towards children also play a major role. For parents, it is important to understand their kids’ nutritional needs and direct them accordingly. Read more »
Posted by Timi Gustafson on January 22, 2010. Filed under: Travel & Health
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In my many years of traveling around the world, I have learned that it is far more important how you travel than where you travel. Whether you are an explorer of uncharted territories or just in need of a good vacation, the exposure to new experiences will benefit you greatly. However, you can only enjoy the fun when you feel good and, most importantly, when you are healthy. Falling sick while traveling in foreign countries and unfamiliar surroundings is unpleasant at best and can be downright dangerous. So when it comes to travel, smart and precautionary planning is key – especially with regards to your health. Read more »
Posted by Timi Gustafson on January 20, 2010. Filed under: Glad You Asked - Q&A
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Dear Timi,
I have gone on a fitness and weight loss program and have already had some success. The problem is that my husband, who also could lose a few pounds, has no interest in joining me and does not want to change the ways he likes to eat. At this point, I’m cooking different meals for him and myself. Should I try harder to convince him that better eating habits would be beneficial for him as well?
Dear Reader,
First of all, congratulations to your success! You are right to pursue your health goals with or without the cooperation of your husband. Your experience is actually not uncommon. I have counseled a number of patients who have felt, at least initially, unsupported and even opposed by loved ones in their efforts to improve their health. Read more »
Posted by Timi Gustafson on January 19, 2010. Filed under: Dear Reader
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Every writer lives (or perishes) by the willingness of her readers to follow the journeys of her mind. Most, if not all of my inspirations come from personal exchanges with you, your e-mails, your letters and your phone calls. When I finally sit down and write my monthly newspaper columns, answer specific questions on “Glad You Asked” or add new postings on this blog and on twitter, it is you, my dear reader, who moves me and makes my work all worthwhile. Each time, I renew my promise to keep our conversations going about the things that matter most in life: Good health, a boundlessly curious mind and hunger for learning and a deep appreciation for all things worth living for. I thank you for being my companions on this path. Read more »
