Posted by Timi Gustafson on August 26, 2010. Filed under: Health News & Reviews
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Part of my daily schedule is a workout at the gym. Over the years, I have come to know a number of other regulars there, and in some cases our shared interests have lead to close friendships. A while ago, one of my fellow fitness enthusiasts whom I consider a friend lost his job and remained unemployed for an unnerving period of several months. The stress of existential uncertainty wore heavy on him. Yet, he maintained his regimen the same way he used to when he was working. Every day he continued lifting weights, kept running his 3 miles, ate nutritious food and controlled his weight.
I was impressed. Despite of his dismal situation, this man refused to let himself go. He knew that taking good care of his health needs was especially important now. Besides, maintaining his personal fitness was among the few things he still had control over. It also became his greatest asset in the grueling process of trying to land a new job. Read more »
Posted by Timi Gustafson on June 23, 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 in your pantry and cooking techniques 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 June 21, 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 June 19, 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 June 17, 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 June 16, 2010. Filed under: Heart Health
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Heart disease is not an illness that occurs suddenly. Heart disease develops over time and for certain reasons. In every stage of life, from early childhood on, steps should be taken to protect the heart. They include maintaining a healthy weight range, a wholesome, balanced diet, regular physical exercise, stress reduction, sufficient sleep as well as avoidance of drug and alcohol abuse. Read more »
Posted by Timi Gustafson on June 15, 2010. Filed under: Just 12 Weeks to Total 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 June 13, 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 June 11, 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 June 9, 2010. Filed under: Kids' Health
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The nutritional needs of children differ greatly from those of adults. 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 »
Kids Love Healthy Foods™ – Teaching Kids How to Eat Right and Still Have Fun – is now available in e-Book format at Amazon.com for only $2.99. You can download your copy for instant reading on your Kindle®, Kindle for PC®, Kindle for Mac® or Kindle for Blackberry®. A new edition will be formatted for Apple iPad® shortly. This latest book by Timi Gustafson is ideal for parents to read to and together with their children. It is richly illustrated and explains in simple terms the ins and outs of healthy eating at home, at school and at special occasions. Click on the icon and get your copy today!
Posted by Timi Gustafson on June 7, 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 June 5, 2010. Filed under: Glad You Asked - Q&A
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Dear Timi,
Recently, I have been diagnosed with iron deficiency. My doctor blames it squarely on my eating habits as a vegan and urges me to consider “a more balanced diet” that includes at least some meat, which I don’t want to do. He also suggested that I take iron in form of vitamin supplement pills. What else do you think I should do?
Dear Reader,
Many people who adhere to strictly vegetarian diets risk certain deficiencies in protein and iron, which are abundantly available in animal food products, but less so in plant foods. Since you mention only iron deficiency as a problem in your case, let me focus on this one issue. Read more »
