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Archive for the "Dear Reader" Category

“Dear Reader”

Timi Gustafson, R.D. 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 »

Dear Reader – November 2009

Timi Gustafson, R.D. In times of economic uncertainty, it is hard to remain focused on matters of personal health and well-being. If you experience troubling levels of stress and anxiety these days, you are not alone. The approaching Holiday Season may not uplift your moods but even add to your worries. Should you spend as much money on gift shopping as last year or would it be more prudent to cut back on expenditures and save for a rainy day?

It is an unfortunate fact that personal health concerns are among of the first casualties of any economic downturn. That should not be the case since being healthy matters ever more when we encounter periods of crisis.

Pro-active health measures, such as healthy eating and regular exercise are of fundamental importance to get us through challenging times. Therefore, my emphatic advice is this: Don’t cut corners where you can least afford them! Invest in your good health as much as possible. Eat your fruits and vegetables, get your vitamins and strengthen your immune system, keep your weight down and stay physically as fit as you can – and also keep your sense of humor and pay attention to the things that matter to you the most. It will prepare you for whatever challenges may lie ahead. Go to Newsletter of November 2009 …

Dear Reader – October 2009

Timi Gustafson, R.D. If you, like me, have followed the recent debate over Health Care Reform, you may feel a bit discouraged. Regardless of your political position, it is clear that health care is becoming too expensive to remain affordable for most of us in the foreseeable future. Our system is mainly set up to provide treatment when sickness strikes, but gives little incentives for preventive care.

Thousands of years ago, ancient societies, mainly in what is now known as China, had a very different system that strikes me as a really good idea, even today. According to historical documents, people back then paid their physicians as long as they were healthy and stopped making payments the moment they fell ill. Consequently, it would be in their health care providers’ best interest to restore them to good health as soon as possible, so payments would be resumed. In other words, both health care providers and health care recipients benefited from practicing preventive health care.

By contrast, in our system, we pay for the services we need while we are sick. Our doctors in private practice charge on a service basis and so do most hospitals. Salary arrangements are rare. Preventive care giving, such as nutrition- or lifestyle counseling, is usually not covered by insurance companies, notwithstanding the fact that it would save them enormous amounts of money.

All this suggests that a great deal of preventive health care starts with the individual – that is each of us. Many if not most common illnesses are in one way or another connected with lifestyle choices. Maintaining one’s ideal weight, eating a healthy diet, not smoking, no alcohol and drug abuse, regular exercise, etc. – are all steps we can take right now and without further delay to promote our health. We can all be like ancient Chinese doctors. Go to Newsletter of October 2009 …

Dear Reader – September 2009

Timi Gustafson, R.D. Life should not be more complicated than it absolutely has to be. These days, many of us try hard to simplify their lifestyles and cut back on things they don’t really need. It seems that  there is a lot we can do without, if we only look hard enough. I’m not just talking about the thoughtless and wasteful habits we all are guilty of from time to time, or the spontaneous purchasing decisions we regularly come to regret later on. Indeed, more people express a personal longing for a simpler life without the clutter they once thought they needed to exist. 

We feel dragged down by too many responsibilities and commitments. Mortgages, car payments, tuition, health insurance, subscriptions, communication gadgets, etc. – the list can be endless. Many of us, if given the chance, would happily start over and re-design their lives in much simpler, leaner terms.

As a health counselor and clinical dietitian, I try my best to help my patients to get their health back on track. More often than not, the health issues at hand are directly related to their lifestyles. Changing those can be an enormous challenge. It may involve the need for letting go of some dear old habits as well as the acceptance of some new rules (and many “dos” and ”don’ts” – mostly “dont’s”).

We all know that change doesn’t come easy. If we want something better for ourselves, we have to work for it. Leaving behind what bogs us down can be both a painful and a liberating experience. I am always hopeful that, in the end, the liberating part wins out. Go to Newsletter of September 2009…

Dear Reader – August 2009

Timi Gustafson, R.D. Hope springs eternally. Although we hear better news about the economy again, for many of us it is still too early to exhale. Anxiety over job loss, foreclosures, affordability of health care and college tuition and countless other concerns still wreaks havoc on people all over the country. In the face of so much adversity, it can be hard to stay upbeat. A recently published study by Columbia University and New York State Psychiatric Institute shows that depression is dramatically on the rise in America. One in ten of all Americans are on some kind of anti-depressant prescription medication these days. Needless to say, this is an alarming trend indeed.

Although depression as a disease is not fully understood yet, we have strong indications that diet and lifestyle have a strong role to play in the treatment of clinically depressed patients. So, in this month’s column I have tried to shed some light on the subject of depression and diet. For practical purposes, I have also included a short meal plan that is geared toward the treatment of depression based on dietary measures. Go to Newsletter of August 2009…

Dear Reader – July 2009

Timi Gustafson, R.D. I love “Mediterranean” food. Of course, strictly speaking, there is no such thing. There are no Mediterranean restaurants the way you can find Chinese, Thai or Italian eateries. Eating Mediterranean-style is rather a “lifestyle” than a specific diet. As the name suggests, Mediterranean cooking is rooted in the culinary traditions of countries bordering on the Mediterranean Sea, such as Southern France, Spain, Italy, Greece, parts of Turkey and North Africa.

What’s more important; however, is the role that cooking and eating play in everyday life. “Mediterraneans” don’t just eat, they celebrate eating. Most social interactions involve food. Families, friends and neighbors gather around kitchen- and dinner tables for hours on end to reconnect with one another, to gossip and even to settle disputes.

Food is about life and life is about food, so it seems. Talented restaurant chefs are worshiped like rock stars. Family recipes are guarded like top-secret documents and revealed only to the next of kin. Most families grow some of their food around the house or in a garden nearby.

By contrast, here in the United States we are generally not in touch with our food the way the “Mediterraneans” are. Supermarkets, fast food chains and food marts provide us with ready-to-eat meals anytime and anywhere. Our relationship to food is mostly formed by convenience and efficiency. When we eat this way, we don’t take enough time to enjoy; we rather use food to re-fuel.

And yet, more and more of us express a real “hunger” to have time for the simple pleasures in life. Just go to your local farmers market and see people linger, touch, smell and taste fresh fruits and vegetables grown on a small farm nearby. It makes me hopeful to think that we too can become more “Mediterranean” over time.  Go to Newsletter of July 2009…

Dear Reader – June 2009

Timi Gustafson, R.D. Some things we learn late in life. Some things we learn the hard way. We call them “lessons,” but sometimes we just have to acknowledge that our actions have consequences and that we eventually have to face them. There are those lucky few who never had to deal with any serious illness in their lives and who take their good fortune for granted. For them, good health is a bit like infrastructure – it’s there, it works, so why worry about it. Smoking, alcohol, drugs, lousy diets – it all feels alright as long as there are no obvious consequences.

We have long known that many of the health problems we are dealing with are lifestyle-related. As such, many of the most common illnesses and chronic diseases, such as high blood pressure or type-2 diabetes, would be almost entirely preventable through lifestyle changes.

But having knowledge and taking action are two different things. Despite all the information we literally have available to us at our fingertips, there is little evidence that the public in general has become more health-conscious. Smoking may be down, but poor diets, overeating, alcohol abuse, drugs and sedentary lifestyles are all as common as ever. Neither public health awareness campaigns nor legislation efforts seem to have had a decisive impact so far and, if anything, we are noticing a backlash of sorts – and not just from the respective industries who defend their business interests as fiercely as ever, but also from consumers and their advocates who don’t want to be told how to live their lives.

We may choose to remain ignorant, indifferent or even defiant in regards to these ever more pressing issues. But the consequences are plain to see and we will eventually have to acknowledge them. Medical studies are showing up everywhere ringing the alarm bells. There is compelling evidence that the most predominant causes for the decline of our public health, both physically and mentally, are lifestyle-related. Especially the aging baby boomer generation should take notice and, once more, lead the way in making the necessary changes. Go to Newsletter of June 2009…

Dear Reader – May 2009

Timi Gustafson, R.D. Patients who come to me with weight issues are usually dealing with much more than the need to shed a few pounds. Those who are significantly overweight or obese almost always have a negative image of themselves. “I’m unattractive.” “I’ve let myself go.” “How can anybody want me?” “I can’t control my eating habits, so what does that say about me as a person?”

Let’s be honest! Society in general does not have much patience with those who don’t match up to our standards of attractiveness and desirability. Despite the fact that only a very few people look like runway models, we are constantly made to believe that these are the images we should aspire to for ourselves. In our society, “fat people” are considered unattractive. It’s as simple as that. Look at all the fuss made over Susan Boyle, the now famous contender in the British talent show. Her beautiful voice was praised by all, and rightly so, but the real message was this: How can such a physically unattractive woman sing like this? Like it or not, public opinion still sees physical unattractiveness as a personal failure. When NBC decided to name a reality show that has obese participants struggle to lose weight in a race-like competition “The Biggest Loser,” it did more than just play on the double meaning of the word “loser.”

As a health care professional committed to helping people with serious health problems, I have to tell you that I don’t feel in the slightest amused. TV shows like these make money of human misery and turn people’s lives into a degrading spectacle. Weight management is a necessity and a fundamental part of a health-conscious lifestyle. For many who are struggling with weight issues, sometimes over a lifetime, it is not a laughing matter but a heavy burden they’d rather be relieved of. The least we can do is to show our compassion and support, instead of using their plight for our entertainment. Go to Newsletter of May 2009…

Dear Reader – April 2009

Timi Gustafson, R.D. Once a staple in our culinary culture, red meat is no longer undisputed in terms of its nutritional benefits. Yes, red meat is a good source of protein, iron and zinc. But unfortunately, it also contains high amounts of cholesterol and saturated fat. Poultry, especially its white meat, has a much lower fat content, except for the skin. Thankfully, lean chicken and turkey meats appear more often on America’s dinner tables than ever before. From a dietitian’s perspective, that is a good thing.

In recent years, fish has enjoyed a fast growing popularity worldwide. Although the health benefits of fish are well-documented, not as many Americans choose seafood on a regular basis. Admittedly, there are significant downsides to the increase of fish consumption, one being the high costs, another the exposure to dangerous pollutants, especially in larger fish species. Due to years of overfishing and subsequently imposed fishing restrictions, less fish is caught in the wild and more is being produced on farms. Some of the existing methods of fish farming are controversial and globally binding standards for the safety of farmed seafood have yet to be established.

To take full advantage of the health benefits of fish, it also matters greatly how it is prepared. Fish sticks from the frozen food section in your grocery store may not be your best choice, since they are typically covered in batter, bread crumbs and salt. Many fish recipes also use too much oil, butter and other fats and require frying or baking. That diminishes greatly the benefits one would have from eating lean fish meat.

If you like fish the way I do, I recommend you steam or bake it without adding a lot of extra ingredients. I would rather buy a nice fresh catch and let it speak for itself (with a little lemon perhaps). Yumm…  Go to Newsletter of April 2009…

Dear Reader – March 2009

Timi Gustafson, R.D. When I wrote this article originally for my monthly column, I received some criticism for taking a “political” stand, which, I’m told, is unusual for a “Health and Lifestyle” columnist. I accept that, although, I believe that issues of health are not a purely private matter. Particularly, when it comes to educating our children about the ins and outs of healthy nutrition, we should make sure that these issues are being addressed in schools where they spend most of their formative years.

Most parents feel that sex education is important to protect teenagers from sexually transmitted diseases and unwanted pregnancies. These are health issues and they should be part of the curriculum. Learning about sound eating habits from early childhood on seems to me just as important, though. So why not teach the benefits of good nutrition in schools and follow suit by providing high quality school lunches? There are great advantages to this and I cannot see any downsides. Kids eat better and are more likely to maintain healthier eating habits as adults. So what’s political about that?

Thankfully, I’m not alone in my views. Have you heard yet of the vegetable garden that has been planted on the south lawn of the White House by school children under the supervision of Michelle Obama? I’m with the First Lady on this one – and that is NOT a political statement, but the opinion of a health care professional who is also a mother and a grandmother.
Go to Newsletter of March 2009…

Dear Reader – February 2009

Timi Gustafson, R.D. It is certainly not easy to keep our cool these days. The flood of bad news never seems to ebb, wherever we turn. In response, one can clearly sense a different atmosphere now, something most of us have never known in our lifetime. More people seem to adopt a pessimistic view regarding their future prospects, and comparisons to the “Great Depression” in the 1930s are made frequently.

Anxiety produces stress, of course, and when high levels of stress persist over long periods of time without relief, people get sick. Sick people don’t function well, which is especially disastrous when they need their strength the most. This can quickly lead to a downward spiral that can be hard to reverse.

So, let’s be mindful in these difficult times that staying healthy and fit really matters. Giving our bodies lots of nutrients is key to strengthening the immune system. Keeping physically fit and strong through cardiovascular and resistance training is the best antidote against stress damage. Avoiding toxic substances, such as alcohol, drugs, sleeping pills, etc. is extra important when we deal with serious challenges. Let’s take good care of ourselves, especially right now…
Go to Newsletter of February 2009…

Newsletters

Timi Gustafson, R.D.

 The “Dear Reader” column appears once every month. As my readers, you are encouraged to join me in this conversation by posting your comments, questions or criticism. This section of the blog is meant to serve as your forum to exchange your ideas and voice your concerns about issues of health and other related topics.

Dear Reader – November 2009
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Dear Reader – October 2009
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Dear Reader – September 2009
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Dear Reader – August 2009
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Dear Reader – July 2009
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Dear Reader – June 2009
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Dear Reader – May 2009
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Dear Reader - April 2009
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Dear Reader – March 2009
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Dear Reader – February 2009
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Dear Reader – January 2009
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Dear Reader – December 2008
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Dear Reader – November 2008
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Dear Reader – October 2008
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Dear Reader – September 2008
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