Timi Gustafson, R.D.

Helping people to live healthy and fulfilling lives.

Consumers are more interested in where their food comes from, how it is produced, and how they can protect themselves against chemical and biological pollutants – and they are willing to pay higher prices for items they believe are of better quality in these regards.

Researchers from Colorado State University (CSU) asked participants in a study about their motivation to spend more money on organic and/or locally-grown produce and other food products and found to their surprise that taste or appearance were not among the priorities.

Part of that attitude is an increasing distrust in the work of government agencies that are supposed to oversee and regulate the agricultural industry. In essence, the researchers found, there is a stronger prejudice against conventional foods, rather than a preference for alternative farming methods.

“A lack of trust in the effectiveness of food regulatory agencies is a key trigger of valuation for local and organic,” said Dr. Marco Costanigro, a professor at the Department of Agricultural and Resource Economics at CSU and author of the study report.

Even when confronted with scientific evidence about differences, or lack thereof, between organic and conventional products, most participants disregarded the information or used it selectively. Some were not willing to trade their organic or locally-grown choices for conventional versions (e.g. apples), even when they liked the latter more in a blind-tasting experiment.

“The observed behavior is consistent with a polarization of preferences against conventional production,” said Dr. Costanigro.

In a separate study two years ago, he and his colleagues found a profound transformation in consumer behavior in relation to food in general.

“Consumer expectations for quality are increasing and, at the same time, consumer demand increasingly customized products.”

To illustrate this point, the researchers examined consumers’ responses to the explosive expansion of coffee beverages people nowadays can choose from.

“Coffee used to come with two options: cream and sugar. Now there are thousands of combinations, and consumers are willing to pay for them.”

These developments do not only apply to coffee. Many commodity markets have evolved into highly differentiated product markets, according to Dr. Costanigro.

People are skeptical of the status quo on many fronts, and not without reason. Naturally, this is also reflected in their food choices. Most people are inclined to believe that higher quality requires extra pay and, visa versa, that they should get something more upscale if they are willing to spend more money. Sometimes these assumptions are justified, but oftentimes they are not.

When it comes to our food supply, there really are no sure bets in terms of safety and quality. Even “organic” products can contain pollutants, depending on where they are grown and how they are handled. “Locally-grown” means nothing more than that the food comes from the region you live in. It doesn’t say whether or not the farmer who produced it follows sound agricultural methods.

That doesn’t mean you shouldn’t visit the organic section in your grocery store or go to the farmers market. However, at some point you have to trust that the entire food industry is not conspiring against you. No matter what your beliefs are, in the end you still have to eat.

Connect with us on FacebookTwitterGoogle+ and Pinterest

Timi Gustafson R.D. is a registered dietitian, newspaper columnist, blogger and author of the book “The Healthy Diner – How to Eat Right and Still Have Fun”®, which is available on her blog and at amazon.com.  For more articles on nutrition, health and lifestyle, visit her blog, “Food and Health with Timi Gustafson R.D.” (www.timigustafson.com).

Keeping a Healthy Diet and Lifestyle in the Cold Season

September 28th, 2013 at 7:33 am by timigustafson
  • Comments

It’s easier to eat right and be active outdoors during the summer months when the weather is warm and dry, and fresh fruits and vegetables are plentiful. It’s a different story when the temperatures drop, the rain sets in, and there are no more farmers markets to go to. But that doesn’t mean your healthy lifestyle has to change as well.

If you had a nice summer vacation, spent more time with family and friends, or just followed a slower pace, you probably found it easier to sit down for breakfast, enjoy a leisurely lunch, or cook a more elaborate dinner to be shared with loved ones. Now that it’s back to school or back to work, those pleasant and also healthy habits are in danger of becoming extinct again.

The same goes for your workout schedule. Longer daylight made it less forbidding to get up early for a run or swim, or go to the gym later in the evening. It’s much harder to continue with that regimen when it’s pitch dark outside and the weather is nasty.

Still, not all has to be lost.

For instance, eating a healthy breakfast should remain part of your morning routine all year round. It is one of the most important things you can do for your nutritional health. It is also an essential element of successful weight management.

If you have started taking lunch breaks where you focused on eating a healthy meal, instead of stuffing something absentmindedly in your mouth while working or doing other things, stick with your new habit. Mindless eating is one of the major causes of weight gain and should be avoided as much as possible.

When all family members go back to their busy schedules, it may be harder to gather them around the dinner table. Still, you should make the effort, not only because home-cooked meals are preferable to eating out or snacking but also for social reasons. If you had a chance to reconnect with your spouse and children during summer vacation, don’t let that slip away again because of time pressures.

As far as your physical fitness is concerned, you should build on the foundation you have laid over the summer – or undo the damage if your leisurely activities have led you in the other direction. Running, bicycling or swimming outdoors may no longer be possible, but there is the treadmill, the stationary bike or an indoor pool nearby. Don’t let lame excuses creep in and keep a regular exercise program as best as you can.

Your grocery list may or may not be as much affected, since today’s supermarkets stock most food items all year round, including those not in season in your region. But you can also focus on fruits and vegetables that are harvested late.

Fall is also a good time to make heartier meals like soups and stews that give you a cozy feeling when rain and wind bluster outside.

Keep in mind that the cold season requires your body to spend more energy to stay warm and protected. Eating highly nutritious foods, filled with vitamins and minerals, are essential to keep your immune system strong and get you as unscathed as possible through the flu season and other health hazards.

If you liked this article, you may also enjoy reading “The Cold Season Diet – Foods That Strengthen Your Immune System” and “Eat to Beat the Cold and Flu Season.”

Connect with us on FacebookTwitterGoogle+ and Pinterest

Timi Gustafson R.D. is a registered dietitian, newspaper columnist, blogger and author of the book “The Healthy Diner – How to Eat Right and Still Have Fun”®, which is available on her blog and at amazon.com.  For more articles on nutrition, health and lifestyle, visit her blog, “Food and Health with Timi Gustafson R.D.” (www.timigustafson.com).

Americans Still Eat Too Much and Pick the Wrong Foods, Latest Survey Finds

September 25th, 2013 at 7:36 am by timigustafson
  • Comments

On average, Americans have become more health-conscious in recent year. Fewer of us smoke and more engage in regular exercise, although perhaps still not enough. But when it comes to our eating habits, unfortunately not much has changed, despite enormous efforts to raise greater awareness of the obesity crisis and its dismal effects on people’s health.

While the overall health status has not dramatically deteriorated – in 2010, 65 percent of Americans reported being in good or excellent health, compared to 68.5 percent in 1997 – the number of those struggling with weight problems remains at an all-time high.

In its annual “report card” on the state of America’s physical health, the Centers for Science in the Public Interest (CSPI), a nonprofit consumer advocacy group, found that most Americans are still a far cry from the path to healthy living.

“This isn’t a report card you’d want to post on the fridge,” writes Bonnie Liebman, a nutritionist working at the CSPI and author of the report.

She especially laments the fact that fruits and vegetables still don’t fill American lunch- and dinner plates in quantities recommended by the government. Instead, highly caloric and fatty items like processed foods, meats and dairy products still dominate our meals, both when eating out and at home. More importantly, portion sizes, although well known as a leading factor in our national weight-gain malaise, don’t budge, and we are consuming on average 450 calories more per day than we did in 1970, according to the report.

“One way to see the bigger picture is to look at where our calories come from,” Liebman writes. Americans have gone from eating an estimated 2,075 calories a day in 1970 to scarfing down 2,535 calories in 2010. From 2000 to 2007 we were as high as 2,600 calories a day.”

The increasing quantities, however, are not the only problem. We are also eating the wrong kind of foods, like dairy and refined grains. Cheese, in particular, is nearly ubiquitous in many families’ meal plans, including popular items like pizza, burritos, nachos, quesadillas, and on burgers.

Even supposedly healthy choices like salads are routinely laden with dressings, toppings and add-ons that quickly undo the best of intentions to slim things down.

A food group that hasn’t received enough attention so far is grains. Baked goods like breads, pastries and cookies, but also cereal, pasta, rice, crackers, granola bars, pizza, burritos and wraps are all “going gangbusters,” says Liebman. The average American consumes well over 100 pounds of flour every year – and it shows up in people’s ever-expanding waistlines.

Switching from refined grains to whole grains, as recommended by the U.S. Department of Agriculture (USDA), can have some positive effects, but the bottom line is that we need to get everyone to eat less grains, period, says Liebman.

The by far worst grade (D+) on the “report card” was given to sugar and high-fructose corn syrup, well-known culprits in the battles of the bulges. While there has been a slight decrease in sugar consumption in recent years, the overall use in processed foods and sweetened beverages is still so high that most Americans end up with nearly 80 pounds sugar intake per year.

What should we make of these many bad news? Well, the same thing we did as kids when our grades were disappointing: Try harder. Perhaps next time, we’ll do better.

Connect with us on FacebookTwitterGoogle+ and Pinterest

Timi Gustafson R.D. is a registered dietitian, newspaper columnist, blogger and author of the book “The Healthy Diner – How to Eat Right and Still Have Fun”®, which is available on her blog and at amazon.com.  For more articles on nutrition, health and lifestyle, visit her blog, “Food and Health with Timi Gustafson R.D.” (www.timigustafson.com).

Too Much Food Is Wasted, In Part Because of Confusing Labeling

September 22nd, 2013 at 3:32 pm by timigustafson
  • Comments

About 40 percent of the food produced in the United States remains uneaten and goes to waste. Much of that comes from supermarkets and restaurants, but individual households also discard more food than necessary. Billions of pounds of perfectly good food, worth hundreds of millions of dollars, are thrown out every year due to overstocking and confusion over expiration dates, according to a recent study by the Harvard Food Law and Policy Clinic and the Natural Resources Defense Council.

One of the main culprits in this colossal wastefulness is the convoluted labeling system that is supposed to determine expiration dates for perishable goods, according to the researchers. The dates printed on packaged food products, which are designed to let manufacturers indicate peak quality, help retailers with stocking, and inform consumers about the best time period for use are vastly inconsistent and even misleading.

“All those dates on food products – sell by, use by, best before – almost none of those dates indicate the safety of food, and generally speaking, they’re not regulated in the way many people believe,” the study report concludes.

Surprisingly, the U.S. government has never established a national standard for expiration date labeling and has instead left these matters in the hands of the Food and Drug Administration (FDA) and the U.S. Department of Agriculture (USDA). The result is a hodgepodge of (mostly state-level) regulations that vary considerably not only geographically but also between food categories. Moreover, different methods are in use to determine expiration dates, from lab tests to consumer satisfaction reports.

For example, in Florida, milk must have a shelf-life date, but it is not defined what that means in terms of freshness and safety. In California, the milk processor decides how long quality is ensured, but that doesn’t restrict sales. In Montana, milk must have a “sell-by” date within 12 days of pasteurization. In Pennsylvania, it’s 17 days. A number of states have no such requirements whatsoever.

Many dates printed on food packages are not meant for consumers at all. Some are put in place for communication between manufacturers and retailers. For instance, “pack date” means the date on which an item was made or packaged. “Sell by” indicates the date or time frame the manufacturers recommends for sale at peak quality. It doesn’t necessarily mean the product is unsafe for consumption thereafter.

Information that is directed to consumers can be worded as “use by,” “best by,” “freeze by,” “guaranteed fresh until,” and so on. Again, these are recommendations given by manufacturers who are keen to see their products being used at their highest quality to ensure customer satisfaction and protect brands.

In terms of food safety, of much greater concern for consumers than expiration dates should be warehousing and transportation of the products they buy. While they as individuals have no way of knowing what has happened to their food before they pick it off the shelf, consumers should make certain to bring their purchases home and refrigerate them properly without unnecessary delay. Leaving grocery bags in the car for extended periods of time, especially on hot summer days, can cause enough spoilage to render some foods unsafe for consumption right there and then. Especially vulnerable to heat are seafood, poultry and dairy products.

Despite all the confusion and inconsistencies, experts still recommend to check expiration date labels and go with the date that’s furthest ahead. If there is any doubt about food safety, e.g. because something looks or smells a bit suspicious, it is always better to err on the side of caution. There is no point in getting food poisoning, just because you don’t want to be wasteful either.

Connect with us on FacebookTwitterGoogle+ and Pinterest

Timi Gustafson R.D. is a registered dietitian, newspaper columnist, blogger and author of the book “The Healthy Diner – How to Eat Right and Still Have Fun”®, which is available on her blog and at amazon.com.  For more articles on nutrition, health and lifestyle, visit her blog, “Food and Health with Timi Gustafson R.D.” (www.timigustafson.com).

Stress and Anxiety Among the Leading Causes of Obesity, Studies Find

September 20th, 2013 at 11:21 am by timigustafson
  • Comments

Being well fed was once a sign of wealth, but obesity is now most prevalent among poor people. Surveys by the Centers for Disease Control and Prevention (CDC) show a close connection between obesity rates and socioeconomic status in American adults. Particularly women at low income and education levels are at a high risk of developing weight problems at some time in their lives.

While most studies on the subject have been focusing mainly on the economic aspects of food-buying and eating habits of low-income earners – e.g. poor people buy food that’s bad for their health because it’s cheap and calorie-dense – more attention is now being paid to psychological responses to economical insecurity and how it can lead to dysfunctional behavior such as overeating and food addiction.

One particular study, funded by the National Institute of Mental Health (NIMH), found that obesity may indeed be associated with mood and anxiety disorders, although the relationship can be complex and hard to pinpoint. Obesity may also be connected with other psychological disturbances such as depression, bipolar disorder and panic disorder, the study concluded.

Undoubtedly, economical hardship is one of the most stress-producing situations anybody can be exposed to. Researchers at the University of Manitoba, Canada, found that participants in a study who lived near or below the poverty line were at a substantially higher risk of developing anxiety disorders compared to their financially more secure counterparts.

Stress and anxiety are also well known as triggers of food cravings, especially for so-called “comfort foods.” Tests with lab rats have shown that stress increases the release of “endogenous opioids” in the brain, neurotransmitters that resemble opiates with similar addictive properties. They stimulate cravings for foods that can make you feel good in an instant, especially for those tasting sweet, salty and fatty that are so richly present in our Western diet.

Stress and anxiety-evoking experiences, of course, are not limited to acute financial difficulties. Our busy lives are filled with potential stressors in many ways. The effects are all the same, even when your daily challenges are more manageable. It is at times when you are not stressed to the hilt that you should put a plan in place that allows you to resist temptations when the going gets tough again.

Since food cravings in response to stress will inevitable occur, whether you fight them or not, it seems more helpful to keep food items around that are healthy and non-fattening, like fruits and vegetables, and to stay away from the chips and candy you may prefer at the moment but will cause you regrets later on.

What you don’t want to do is make matters worse either by artificially energizing your body with caffeine and sugar or by numbing yourself with alcohol or junk food. These are actually “stress-feeders,” even if they seem to bring contemporary relief.

If you need a boost or just something to make you feel better or let you cope more effectively, look for healthy “stress-busters.” Complex carbohydrates found in whole-grain breads, cereals and pastas, as well as oatmeal are good choices and nutritionally far superior to the simple versions you get from white breads and pastries. Carbohydrates help the brain produce serotonin, a chemical that relaxes you. Fresh fruits provide many vitamins and help strengthen the immune system, which is especially important when you are under heightened pressure. Almost all vegetables, cooked or raw, are beneficial for your nutritional health, and should be part of your daily diet, no matter what your state of mind is.

Connect with us on FacebookTwitterGoogle+ and Pinterest

Timi Gustafson R.D. is a registered dietitian, newspaper columnist, blogger and author of the book “The Healthy Diner – How to Eat Right and Still Have Fun”®, which is available on her blog and at amazon.com.  For more articles on nutrition, health and lifestyle, visit her blog, “Food and Health with Timi Gustafson R.D.” (www.timigustafson.com).

Baby Boomers Could Be the Healthiest Generation Ever, If Only…

September 15th, 2013 at 1:30 pm by timigustafson
  • Comments

Older Americans have a much better chance to enjoy many more years of good health and vitality than any generation before them due to better medical treatment and easier access to healthcare, according to a recent study, based on data collected by government health agencies over the last three decades. On average, seniors living today in the United States can expect about two more years of healthy living than their parents.

Health problems that were debilitating just a short while ago, like vision problems or cardiovascular disease, can now be treated more successfully, said Dr. David Cutler, an economics professor at Harvard University and one of the authors of the study report.

“There are a number of conditions, such as heart disease, that used to be very, very impairing. It used to be that after a severe heart attack, people would essentially be bedridden, or they would wind up in nursing homes. We’re not seeing that anymore,” he added.

While that is good news for retiring baby boomers, these findings are not universally applicable. A higher percentage of the boomer generation (about 36 percent) is obese compared to any other group in the U.S. The two generations directly above and below are about 25 percent. That puts boomers at an exceptionally high risk of suffering from diet and lifestyle-related illnesses like diabetes, high blood pressure, heart disease and cancer, all of which may be treatable but still have diminishing effects on people’s quality of life.

In other words, although boomers can greatly benefit from the enormous medical and pharmaceutical advances that have been made over the last decades, their well-being still largely depends on how well they take care of themselves.

Unfortunately, current trends are not pointing in the right direction. Studies show that younger boomers, those born in the 1960s, have a higher prevalence of obesity than those born one or two decades earlier. The overall increase in obesity rates throughout the boomer generation is steeper than any other before them.

Considering the means and opportunities older Americans have today to meet their health needs, it is surprising that so many ended up less healthy than previously thought, said Dr. Dana King of the West Virginia University Department of Family Medicine and author of a study on the health prospects of the aging population.

The reasons for these developments are multiple and they are well documented. Increased food consumption, poor diet choices and sedentary lifestyles are at the forefront, as they are in most other parts of the population suffering from weight problems and related ills. Likewise, the solutions would be similar.

It would indeed be surprising if this generation that has always been known for its high expectations couldn’t meet the challenges of healthy aging. There is certainly no shortage of advice for how to go about it, this blog included.

Yes, boomers are lucky to be able to benefit from many opportunities that were not available before; but they can also learn from some old-fashioned wisdom that helped our forbearers to get through life – sometimes better than we know how to today.

Connect with us on FacebookTwitterGoogle+ and Pinterest

Timi Gustafson R.D. is a registered dietitian, newspaper columnist, blogger and author of the book “The Healthy Diner – How to Eat Right and Still Have Fun”®, which is available on her blog and at amazon.com.  For more articles on nutrition, health and lifestyle, visit her blog, “Food and Health with Timi Gustafson R.D.” (www.timigustafson.com).

Why Kids Can’t Make Informed Food Choices

September 11th, 2013 at 7:43 am by timigustafson
  • Comments

Campbell Soup Company, the giant maker of condensed soups and other ready-to-eat products, has a new advertisement out, titled the “Wisest Kid in the Whole World.” The just released campaign depicts a young boy (with long facial hair, no less), clad in Tibetan monk-style clothing and seated in a meditative position while sucking on a circular string of noodles that comes out of a bowl placed next to one of Campbell’s iconic soup cans. The kid knows what he’s doing: “When the mouth slurps, the belly smiles,” say the captions below. He’s having fun – and he is doing something good for his nutritional health. There is wisdom in eating this product.

The underlying message, of course, is this: Kids are smart enough to know what’s good for them and therefore should take the lead when it comes to stocking the pantry. Parents, towards whom the ad is really directed, are well advised to take the young guru’s recommendations to heart and follow suit.

“Who knows more about what kids like than kids?” said Ed Carolan, president for national retail at Campbell, when asked about the campaign in an interview with the New York Times.

“Moms and dads still struggle with what we call the real-time dilemma at mealtime: they want to be happy about what their kids eat, but the kids have to like it,” he added, suggesting that Campbell soup can bridge that gap.

I’m not at all opposed to serving children (or adults) soup, although I would always recommend made-from-scratch versions over processed ones. But when there is not enough time for elaborate meal preparations, opening a can of condensed chicken noodle or tomato soup can be a reasonable substitute.

What I have a problem with, however, not only as a dietitian and health counselor but also as a mother and grandmother, is the idea that children can make consciously healthy food choices for and by themselves. Allowing kids to be in charge of their diet, especially in an unsupervised manner, is a recipe for disaster.

The fact is that at an age when their growing bodies and minds need proper nourishment the most, too many youngsters already begin to acquire poor eating habits that often lay the groundwork for lifelong health problems. Bombarded with snack food ads on daytime television and bribed by fast food chains with toys and entertainment, many children believe that the best foods are those endorsed by their favorite cartoon characters and action heroes. Regardless of taste or how they make them feel, those are the ones they choose, those are the ones they nag their parents about.

What irks me the most is the whole concept of playing tricks with young minds. Children, wise ones or not so wise ones, should never be put in a position where they, even on rare occasions, are responsible for their own wellbeing.

Yes, it can be fun to make a grocery list or roam the supermarket aisles together as a family where everyone can make a wish. But parents should never derelict their duty of supervision and guidance, especially in matters of health and nutrition. It is, and will always be, highly objectionable when outsiders like food manufacturers, restaurateurs and advertisers attempt to interfere with that parental role by sending out messages that say: You are old enough to decide for yourself – and here is what we want you to choose.

Children develop healthy as well as unhealthy eating habits early on by following the example of others, at first their parents and older siblings, later their peers and the media. By the time they reach adolescence, parental influence vanishes. If solid foundations have not been laid by then, it will be hard to make corrections for many years to come. That is the reason why parental authority cannot and must not be delegated, not even to the wisest kid on the planet…

If you liked this article, you may also enjoy reading “Food Industry: Walk the Talk to Protect Our Kids’ Health.”

Connect with us on FacebookTwitterGoogle+ and Pinterest

Timi Gustafson R.D. is a registered dietitian, newspaper columnist, blogger and author of the book “The Healthy Diner – How to Eat Right and Still Have Fun”®, which is available on her blog and at amazon.com.  For more articles on nutrition, health and lifestyle, visit her blog, “Food and Health with Timi Gustafson R.D.” (www.timigustafson.com).

Malnutrition, Another Form of Hunger

September 8th, 2013 at 3:20 pm by timigustafson
  • Comments

September is hunger awareness month. We are not talking about the developing world where food shortages have long been a menace to vast parts of its populations, but in the United States, one of the wealthiest places on earth.

According to statistics of the U.S. Department of Agriculture (USDA), 14.5 percent (17.6 million) of American households are currently experiencing so-called food insecurities, meaning they don’t have enough to eat at least for some periods of time. 5.7 percent (7.0 million) of families do worse. They find themselves without sufficient food supplies on a regular basis. As it is often the case, children are the hardest hit in such situations, suffering the severest and longest-lasting consequences.

Regrettably, the long-term effects of food deprivation, especially at a young age, are not always readily understood or considered. Families who don’t have the money to buy any food at times, rarely ever can afford high-quality products like fresh fruits and vegetables. They do the best they can by stretching their budget as far as possible. Typically that means purchasing the cheapest things they can find, like fast food and highly processed items, none of which are particularly health-conducive.

The inevitable result is malnutrition, which is harder to identify than actual hunger because the symptoms are less obvious, although the health-effects are similar in the long run.

A number of clinical studies have found strong links between chronic illnesses and malnutrition both in children and adults. One study from the Universities of Toronto and Calgary concluded that food insecurities and nutrient inadequacies at any time in life can give rise to chronic diseases and contribute to overall poor health.

More surprisingly, further studies by the same researchers revealed that the cause and effect relations work both ways, meaning that patients who suffer from nutrition-related illnesses are also more likely to experience continuing food insecurities due to disabilities and medical costs. In other words, it is easy to get caught up in a vicious cycle.

Malnutrition does not only affect the poor, however. Unhealthy eating habits are not exclusively caused by lack of funds but also by cultural preferences and lack of nutritional education. A study by the National Health Service (NHS) in Great Britain found that a third of the people admitted to hospitals and health care centers are diagnosed as malnourished or at risk of malnourishment. Many of these are elderly with reduced mobility and other conditions that prevent them from getting enough food, whether they are poor or not.

Symptoms of malnutrition in children include stunted growth, lack of energy, developmental difficulties, learning disabilities, and unhealthy behavior like underage drug, tobacco and alcohol use.

In adults, malnutrition can lead to muscle loss, chronic tiredness, depression, and increased proneness to infections and illnesses.

Obviously, the simplest solution would be to make more food available to low-income families and individuals, and also to seniors who live on a limited budget. There is no shortage of food supply here, but quality items are increasingly out of reach for those who can’t keep up with the ever-rising prices.

In the current political climate, it is unlikely that government subsidies such as the Supplemental Nutrition Assistance Program (SNAP) will be increased (or even kept from further reduction) to the levels needed to end hunger in our country any time soon. But we have to be aware that the consequences of our neglect in this regard will be serious, and they will be dire.

Connect with us on FacebookTwitterGoogle+ and Pinterest

Timi Gustafson R.D. is a registered dietitian, newspaper columnist, blogger and author of the book “The Healthy Diner – How to Eat Right and Still Have Fun”®, which is available on her blog and at amazon.com.  For more articles on nutrition, health and lifestyle, visit her blog, “Food and Health with Timi Gustafson R.D.” (www.timigustafson.com).

Not Your Mother’s Supermarket

September 4th, 2013 at 12:31 pm by timigustafson
  • Comments

For generations, food shopping in America was the easiest thing to do. One stop at almost any supermarket would get you everything you could possibly want or need. Price, efficiency and convenience mattered most. What you could find in the aisles was, and largely still is, the backbone of the “standard American Diet” (SAD), dominated by highly processed, ready-to-heat and ready-to-eat foods.

But things are changing. America’s consumers are developing increasingly diverse food preferences. Our culinary landscape is continuously expanding, in parts due to cultural influences from recent immigrants but also because of changes in taste and growing concerns over food safety and nutritional health. Food retailers are keenly aware of these shifts and try to find new ways to keep their customers satisfied. However, some say their responses are not coming fast enough.

“Many U.S. supermarkets are stuck in a time warp,” according to a recent report by the Hartman Group, a research and consulting firm. The one-fits-all approach of the last four to five decades is no longer working, and it impacts their bottom line.

Traditional supermarkets and supermarket chains are seeing a steady decline in revenue, according to Willard Bishop, an industry advisory group and publisher of an annual report on current and projected market share and sales data for the retail food industry.

Too many of these stores continue to follow concepts that put them in direct competition with mega outlets like Costco or Sam’s Club whose prices they cannot match. Also, consumers no longer seem to insist on one-stop-shopping experiences and shop more often for specific items like fresh produce and other perishables.

But the changes in consumer behavior are uneven. Supercenters and wholesale clubs are rapidly growing their market shares. Price-consciousness and budget limitations drive their business. On the other side of the spectrum, high-end chains like Whole Foods and QFC do very well with their affluent, educated and health-oriented clientele. Independently operated grocery stores in upscale city neighborhoods also succeed for similar reasons.

We can expect these trends to continue and even accelerate in the near future as prices for fresh foods continue to rise and incomes remain stagnant for large parts of the population. Those who can afford it will increasingly buy locally grown, natural and organic foods, while the rest will look for the biggest bang for their buck, mostly from outlets that sell in bulk and for discount prices.

Still, the fact that consumers pay closer attention to their nutritional needs as well as become savvier in their shopping will inevitable influence how food retailers conduct their business. According to the Technomic’s Healthy Eating Consumer Trend Report, a majority of Americans are interested in eating more healthily. Half want restaurants to make more healthy choices available on their menus. Health food outlets and local farmers markets are enjoying growing popularity everywhere in the country. Processed and packaged foods with reduced salt, fat and sugar content sell better than they used to. And yes, more shoppers read labels.

Will all this end our nutritional malaise with all its dismal consequences for public health? Probably not any time soon, but if the trends continue, we could be going in the right direction.

Connect with us on FacebookTwitterGoogle+ and Pinterest

Timi Gustafson R.D. is a registered dietitian, newspaper columnist, blogger and author of the book “The Healthy Diner – How to Eat Right and Still Have Fun”®, which is available on her blog and at amazon.com.  For more articles on nutrition, health and lifestyle, visit her blog, “Food and Health with Timi Gustafson R.D.” (www.timigustafson.com).

For Weight Loss, the Right Kind of Support Can Be Critical

August 16th, 2013 at 7:53 am by timigustafson
  • Comments

Addressing weight issues, especially when it involves others like family, friends or co-workers, is always a delicate matter. Asking for support can be difficult, and trying to be helpful can easily backfire.

Research has shown that the attitude of loved ones has enormous influence on people’s weight loss efforts, both positive and negative. Encouragement and genuine support are essential components for success. On the other hand, criticism, even if meant to be constructive, can do serious harm. So can sabotage and non-cooperation.

For example, one recent study found that urging a partner to go on a diet, even when done with the best of intentions, can lead to serious eating disorders. Almost half of the participants in this study reported that they were more likely to engage in binge eating, bulimia and other dysfunctional behavior around food when they felt challenged by significant others to lose weight.

Fear of rejection and being found unattractive leads especially women to take sometimes drastic and ultimately counterproductive steps in response to outside pressures.

In the workplace, corporate health and fitness programs are becoming increasingly popular, and they can indeed offer many benefits, including promoting team spirit and lowering healthcare costs. But if they are imposed in ways that make overweight employees feel disadvantaged and even discriminated against, they can quickly overreach.

In any situation, it can be hard to make one’s personal needs known, particularly when they conflict with those of others who will also be affected. No one wants to be a spoiler or the weakest link everyone else has to be considerate of.

For instance, it can be very difficult when only one member of the family, or any other group or partnership, is trying to change his or her eating habits, and the rest either doesn’t have to or doesn’t want to, says Linda Spangle, a nutrition counselor and author of “100 Days of Weight Loss” (SunQuest Media, 2006) to WebMD in an interview on the subject.

Asking for support can also be tricky if you are not quite sure what kind of help you actually want and would find useful. Stop and think about what you really expect in terms of support, then take pen to paper and write your “in a perfect world” list, Spangle suggests. This list should consist of ways others could lend a hand in your quest for a healthier you.

Ideally, not just you but everybody around you should be able to benefit from your actions. So instead of isolating yourself or forcing others to join you, it is advisable to point out how positive eating and lifestyle changes can benefit everyone.

For example, you don’t want to ask your family to give up certain favorites because they interfere with your diet program, but rather discuss how eating more healthily and becoming more active can improve the health and well-being of all members. Or, instead of avoiding your colleagues at lunch hour or after-work get-togethers, you can suggest getting more physical exercise such as walking, bicycling or playing team sports – together. You may discover that your co-workers, too, can use some nudging and may even thank you for it.

Good communication is always key when you request help, Spangle advises. Be as specific as you can. Don’t just say, “Be nice to me,” or, “Help me.” Instead, clearly state what you want others to do or not do in your presence.

If you are the only one who needs or wants to make changes, be aware of the potential consequences and give those around you enough space, so they don’t feel inconvenienced and imposed upon. At the same token, stand up for yourself and don’t lose sight of your goals, whether they are seconded by anyone else or not.

Also, keep in mind that different relationships in your life can play different roles. Not everyone has to fit into the same scheme. Your choice of going to the gym early in the morning doesn’t mean your spouse has to jump out of bed with you. Buddy-up with someone who has similar habits or follows a similar schedule.

What matters most is that you can draw strength from your surroundings, not resistance. Losing weight and keeping it off is hard enough without having to fight for it or suffering setbacks caused by others.

If you liked this article, you may also enjoy reading “Sometimes the Best Way to Lose Weight Is a Change in Venue.”

Connect with us on FacebookTwitterGoogle+ and Pinterest

Timi Gustafson R.D. is a registered dietitian, newspaper columnist, blogger and author of the book “The Healthy Diner – How to Eat Right and Still Have Fun”®, which is available on her blog and at amazon.com.  For more articles on nutrition, health and lifestyle, visit her blog, “Food and Health with Timi Gustafson R.D.” (www.timigustafson.com).

Write your own blog

Do you have something to say? Are you passionate about a particular topic and can write regularly and coherently? We'd love to talk with you. Contact us today about blogging on this site.

Blog Search
About timigustafson

Timi Gustafson, RD, LDN, FAND is a registered dietitian, health counselor, book author, syndicated newspaper columnist and blogger. She lectures on nutrition and healthy living to audiences worldwide. She is the founder and president of Solstice Publications LLC, a publishing company specializing in health and lifestyle education. Timi completed her Clinical Dietetic Internship at the University of California Medical Center, San Francisco. She is a Fellow of the Academy of Nutrition and Dietetics, an active member of the Washington State Dietetic Association, a member of the Diabetes Care and Education, Healthy Aging, Vegetarian Nutrition and the Sports, Cardiovascular and Wellness Nutrition practice groups. For more information, please visit http://www.timigustafson.com

*About Community Blogs

Community blogs are written by volunteers. They are members of our community but not employees of this site or newspaper. They have applied or were invited to blog here but their words are their own and are not edited by the editor or staff of this site, and have agreed to abide by our Terms of Use. The authors are solely responsible for their content. If you have concerns about something you read on a community blog, please contact the author directly or email us.

Would you like to have your own blog on our site? Contact us today.

Archive
Categories