Many cultures around the world and throughout history have known and practiced the art of detoxification as a form of enhanced cleansing of the body – and also the mind. By contrast, practitioners of Western medicine have not yet come to a universal consensus over the actual health benefits or potential dangers of detoxing. Skeptics argue that the natural propensities of the human body are self-sufficient enough to eliminate toxins without outside help. But there is also a growing trend in today’s medical community that is more open to acknowledge the benefits of pro-active detoxification.

While it is true that the body is equipped with a highly capable detoxification system that can handle a great deal of toxic assaults, it is also clear that the amounts of toxins we all are exposed to every day are increasingly pushing our natural defenses to the limit.

So, given the sheer onslaught of environmental and diet-related abuse, supporting the body’s natural detoxification processes with a little extra help now and then makes sense.

Unfortunately, many commercial detox programs promise quick fixes and are sold as detox and weight loss packages. Most of these are not only ineffective, especially for weight loss, they can be counterproductive and some are simply not safe. The removal of toxins from the body should never be hurried or forced by “magic potions” of doubtful origin, whether they are made from herbs, pharmaceuticals or any other chemicals.

Generally speaking, proper detoxification should help the body to restore its optimal health and vitality by strengthening its natural cleansing and healing processes – nothing more.

I would also warn against fasting in combination with detoxing. The primary purpose of enhanced cleansing from toxins is to promote healing and recovery. Weight loss may result incidentally, but it should not be the predominant motivation. In cases where a patient’s body has become severely weakened or depleted, I recommend to begin treatment with a highly nutrient-dense diet, not fasting.

Particularly people who suffer from diabetes, liver-, kidney- or heart disease and are on respective medications, are strongly advised to consult with their physicians to avoid sabotaging their medical treatments. Even when there are no such concerns, potentially negative side-effects on the metabolism, which may be thrown off balance by sudden dietary changes, must be considered and monitored accordingly.

Detoxification from the inside out

The body has a number of ways to rid itself of toxins naturally. In a normal detoxification process, the liver filters toxins from the blood stream; the kidneys flush these out and eliminate them through the urine; the lungs bring not only fresh oxygen to the blood, they also work as a purifier by releasing carbon dioxide; digestive by-products and other toxic substances are neutralized through the bacteria in the intestines and removed as waste through the bowels; toxins are also disposed of by the skin through sweating. All of these natural detoxification mechanisms work together for the single purpose of the body’s continuous self-cleansing.

Liver

The liver’s many complex functions are essential for the body’s health. Foremost, the liver is in charge of removing toxins from the blood. It also plays a major role in the digestive process and stores glycogen and other essential nutrients. It is an amazing organ that can handle a lot of abuse and regenerate itself, even when it gets severely damaged – to a point.

There are countless toxins present in our environment and work places, like asbestos, lead, mercury, pesticides, polycarbonate (PCB), polypropylene (PP) and other chemicals we encounter every day, including chlorine in our tab water, which are known to be carcinogenic.

Alcohol abuse, excessive caffeine consumption, processed and fatty foods, medications and prescription drugs as well as the exposure to environmental hazards can all cause liver damage. Continuously elevated levels of toxins can lead to live-threatening deterioration of the organ in form of fibrosis, cirrhosis or cancer.

The liver thrives on a wholesome, balanced diet. Eating plenty of organically grown produce is especially recommended, because it is free of toxins from pesticides and fertilizers. In addition, many vegetables have what is known as an “alkalizing effect,” which is beneficial for the liver’s health. By contrast, the “aciditive effect” from processed foods with high levels of refined sugar can be quite detrimental.

Kidneys

Through the kidneys, waste and toxins are “filtered” from the blood. Symptoms of elevated presence of toxins in the kidneys are reduced urination, dark and cloudy coloring of urine and urinary-tract infections.

The best way to support the kidneys is to stay hydrated. Our kidneys function best on lots of water and other healthy fluids, such as diluted fruit drinks or herbal teas. Although the need for hydration may vary, depending on temperature, climate, altitude and other factors, it is advised that adults drink eight to ten 8-ounce glasses of water over the course of a day. Caffeinated and alcoholic beverages, on the other hand, are diuretic and contribute to dehydration.

Another significant stressor on the kidneys is salt. Excessive intake of sodium, which is commonly present in processed foods, can not only inhibit the kidneys’ normal functions, it can also cause permanent damage. On the other hand, increasing the amount of fresh fruits and vegetables and reducing fatty and processed foods can benefit kidney functions.

Lungs

Through breathing, the lungs bring oxygen to the blood stream and release carbon dioxide back into the air. Exposure to pollutants in the environment from chemicals, fumes, smoke, dust, pollen, etc. can cause serious harm over time and lead to allergies, asthma, bronchitis and also lung cancer.

It is a well-known fact that smoking constitutes a health hazard in many ways, but for the lungs, it is especially dangerous. Other environmental health threats may be less obvious, but they can be equally as destructive.

While there is no specific treatment to help detoxifying the lungs, getting some clean fresh air is always a good idea. Besides that, there are some herbal therapies specifically geared toward the lungs’ health. For example, ginger is widely considered a lung tonic. However, before you use any medical (as opposed to culinary) herbs for the purpose of detoxification or any other therapeutic reasons, you should always consult with your physician about possible, unwanted side-effects.

Intestines

Through the gastrointestinal tract or digestive system the body absorbs nutrients and eliminates waste. These functions can easily become inhibited by unbalanced nutrition and other lifestyle factors. A diet that is dominated by processed foods with high levels of sugar, salt, fat, chemicals and pollutants can disrupt the normal digestive process. And so can mental and emotional disturbances, like stress, anxiety and exhaustion.

Typical symptoms include gastrointestinal (GI) discomfort, constipation, diarrhea, bloating, gas and also skin reactions. Short term, a few dietary adjustments can take care of many of these problems, if the body is otherwise healthy.

Chronic constipation can be both a symptom as well as a cause of toxicity in the GI tract. If toxins in the waste are not eliminated in a timely manner, they can become absorbed back in the system, causing potentially more harm the second time around.

One of the simplest and most efficient ways to help eliminate waste is to drink lots of water. Foods that are naturally high in fiber, like fruits, vegetables, beans, etc. can help to promote waste elimination and have therefore a detoxifying effect. It is important to replenish the bacteria in the intestine with live culture yogurt or kefir, after completion of a detox regimen.

Skin

The skin is our largest organ. It plays a vital role in the natural detoxification process. In fact, the body constantly eliminates toxins through sweat. Enhanced sweating from intense physical activity or sauna and steam bath visits is highly recommended. In addition, skin brushing can be very beneficial, not only to remove dead skin cells, but also to stimulate blood and lymph circulation.

The right approach to detoxification always depends on the state of health of the individual candidate. For some, a few simple diet- and lifestyle changes will suffice, others may require major intervention efforts. In most cases, however, I recommend to take small steps to give the body time to make gradual improvements. The best detoxification program is the one that you keep up every day, that becomes a routine and eventually turns into a lifetime of healthy living.

Timi Gustafson R.D. is a clinical dietitian and author of  “The Healthy Diner – How to Eat Right and Still Have Fun™,” is available on her blog  http://www.timigustafson.com and at Amazon. Her latest book, “Kids Love Healthy Foods™” is now available in e-book format at www.amazon.com

They promise to boost your energy, make you super alert and enhance your performance, both physically and mentally. And they are extremely popular, especially among young people. Ever since they came on the market in the late Nineties, demand for energy drinks has exploded, totaling sales of more than $5 billion annually in the U.S. alone.

Energy drinks typically combine a variety of ingredients, most of which are stimulants, such as guarana, ginkgo, ginseng, taurine, glucuronolactone and also plenty of sugar and vitamins. The main active ingredient, however, is caffeine.

Depending on the brand, the caffeine content can be much higher than in regular coffee, although it has been pointed out that many “mainstream drinks” like cappuccinos and espressos contain just as much caffeine, if not more.

As of now, the Food and Drug Administration (FDA) does not regulate the caffeine content of energy drinks, as it does with cola-type sodas. Manufacturers argue that regulation is altogether unnecessary, since their products don’t contain any dangerous substances. Energy drinks are not marketed as sodas, but as “dietary supplements” and are expected to be used as such.

So, why should anyone be worried? Proponents of regulation warn that energy drinks may be a major cause for so-called “caffeine-related disorders.” Medical research has long known about the dangers of heart disease and even cardiac arrest in connection with excessive caffeine consumption. Now there are concerns about cases of caffeine intoxication, which are sharply on the rise, especially among college students and young professionals.
And it is not only the young and restless crowd that regularly fuels up, professional drivers and night shift workers also operate frequently under the influence of power drinks.

Unfortunately, energy drinks are not only popular as boosters, they are often mixed with alcohol as well. The problem is that alcohol works as a depressant. Mixing stimulants with depressants can be a dangerous combination, and it is certainly not healthy. Imagine yourself driving a car with one foot on the gas and the other on the break at the same time. These cocktails can make you feel alert and energized, although you are really drunk. Your judgment may be even further impaired because the normal effects of alcohol, like sleepiness, are absent. In terms of safety, this is a recipe for disaster.

So, should the FDA look into regulating energy drinks? Clinical studies (e.g. in Drug and Alcohol Dependence, January 2009) have indeed recommended that the FDA require labeling that specifies the potential dangers of energy drinks. Moreover, they recommend having manufacturers list the exact amount of caffeine, along with the other ingredients in their products. This should not be dismissed as an unreasonable burden on the industry, especially since the information is already available on the Internet. It may not significantly impact the behavior of consumers, but, at least, nobody could say they hadn’t received a fair warning.

Caffeine content by comparison:

Red Bull® Energy Drink: 80 mg per 8.3 oz. serving
Monster® Energy: 160 mg per 16 oz. serving
Wired® X505: 505 mg per 24 oz. serving

Starbucks® “Tall” Coffee: 260 mg. per 12 oz. serving
Stash® “English Breakfast” Black Tea: 60 mg. per 12 oz. serving

Coca-Cola® Classic: 34.5 mg per 12 oz. serving
Pepsi® Cola: 38 mg. per 12 oz. serving
Dr. Pepper®: 42 mg. per 12 oz. serving

Timi Gustafson R.D. is a clinical dietitian and author of  “The Healthy Diner – How to Eat Right and Still Have Fun™,” is available on her blog  http://www.timigustafson.com and at Amazon. Her latest book, “Kids Love Healthy Foods™” is now available in e-book format at www.amazon.com

The Internet has revolutionized the world in countless ways and, like all revolutions, it has produced winners and losers. Entire industries have disappeared or are about to be extinct, as new ones emerge on an almost daily basis. No one remains untouched by these changes. Newspapers, TV networks and book publishers all lament their demise, and so do retailers, travel agencies and even grocery stores and supermarkets. Online food shopping has been around for a number of years, but the concept is now catching on with consumers to the point where it is gaining noticeable market shares.

Far from being restricted to non-perishable staples, today’s online food services include freshly prepared meals, individually customized menus, expensive gourmet items, exotic ingredients and also health foods and meal plans specifically designed for weight loss. Particularly the latter caught my attention.

Depending on where you live, you can set up an account online with a provider of your choice. In some metropolitan areas, there may be dozens of them. You place your order(s) and wait until delivery starts within a day or two. Some companies deliver meals daily, others once a week. You may order all your meals or pick specific items.

This highly customized service is not cheap. You’re looking at $100 to $400 for five to seven days of delivery. Not only the prices can vary significantly, so can the quality, freshness and taste of your mail-order meals. But considering the organization and labor that go into the whole process and the time you can save by not having to shop and cook yourself, it may still turn out to be a bargain.

As I mentioned earlier, some of these companies specialize in health conscious and weight management diets. Typically, after an initial consultation via e-mail or over the telephone, you can set up a personal program that determines your optimal daily calorie intake and other nutritional specifications and have your meals designed accordingly. Offerings like these are especially popular with people who wish to lose weight, but don’t have the time or the inclination to manage their own meal plans. As one client explained his motives to try some of these assisted diets: “I decided to [have my diet meals home-delivered], knowing I would never be able to stick to a diet if I had to do the buying and cooking myself.” (As seen in the New York Times on 5/5/2010)

As a health counselor, I think there is a place for this approach, and not only because I believe that simplicity and convenience are important factors in people’s efforts to make positive changes in their lives. It may be a good idea to set someone with bad eating habits on the right path by sending them nutritious foods in appropriate portion sizes through the mail. Provided there is no cheating, programs like these may actually do the trick – for a while. But what happens when clients reach their weight loss goal or discontinue the regimen for whatever reason? Once they find themselves on their own again, will they have learned enough and muster the required discipline to keep them going?

One important aspect of my work with patients struggling with weight issues is to have them develop a personal relationship to their food. Weight gain can routinely be associated with what is called “mindless eating.” Most of us, myself included, sometimes reach for food for reasons other than hunger. We may find ourselves munching on snacks or sweets because we are bored, stressed or tired – often without noticing. By contrast, the conscious planning of a home-cooked meal, the shopping for specific ingredients, the careful and loving preparation in the kitchen, and finally the enjoyment of the food and sharing with loved ones can provide a much more satisfying experience.

I admit, I am a great fan of farmers markets. I love to feel, squeeze, smell and taste the fresh fruits and vegetables I find there. I appreciate the human touch, the exchange and interaction with the people who have grown and harvested these foods and whom I implicitly trust with my health and well-being. I don’t deny the convenience of having a ready-to-eat meal dropped off at my doorstep when I’m exhausted from a long day. But I hope I will never lose touch with nature’s great gifts. I don’t ever want to see that part of my life become extinct, no matter what they invent next…

Timi Gustafson R.D. is a clinical dietitian and author of  “The Healthy Diner – How to Eat Right and Still Have Fun™,” is available on her blog  http://www.timigustafson.com and at Amazon. Her latest book, “Kids Love Healthy Foods™” is now available in e-book format at www.amazon.com

The board of supervisors of Santa Clara County, California, has decided to ban all toys that come with fast food meals for children. The reasoning goes like this: The choices kids make in fast food restaurants are not so much determined by the food, but rather by the promotional gift items that come with it. In other words, kids choose burgers, chicken nuggets and fries mainly because they want the included toys – which are often part of larger promotion campaigns by movie companies and the likes – and then eat the meals their parents had to order to qualify for those “freebies.”

Santa Clara County has a point. Let’s see who follows suit.

Fast food restaurants and toy manufacturers have long been teaming up in their efforts to cater to children. For example, “Fisher Price Toddler Toys” is part of “McDonald’s Mighty Kids Meal.” “Happy Meal” choices include “Hot Wheels” race cars and “Barbie” as a mermaid. These are just a few samples of their current offerings.

I often marvel at the innovative and imaginative ways these industries approach the young and impressionable minds of our children. Nothing makes a child’s heart happier than treats like food and toys. Combine them both and you have a sure winner every time.

As I said before, I support the Santa Clara supervisors’ action as a first step in the right direction. But instead of continuously fighting these battles against the corporate evildoers, I sometimes wonder whether it would be smarter to take a page or two from their playbook. If you can lure kids into eating junk food with the help of toys, why not do the same with healthier food items? Toy companies like Mattel, Inc. could team up with Whole Foods and other health food stores to promote fresh produce and whole grains. I would imagine that any number of their toys would go just as well with fruit as with fries.

As a case in point, I have commissioned artists to create cartoon characters for a number of publications, including “Kids Love Healthy Food”™, which teaches kids how to eat right and still have fun – the book is now available at amazon.com as an e-book in Kindle format. The characters in this book are based on fruits, vegetables and many other nutritious foods, and they have names and personalities that appeal to children. Tests have shown that children fall in love with “Tommy Tomato” and “Erin Broccoli” as easily as they do with race cars and mermaids.

Certainly, there is no shortage of talent out there that can help promote healthy eating habits for children in tasteful and imaginative ways. I don’t even think that money is a decisive factor. But I do believe that we need to muster more political will to take action on behalf of our kids’ health and well-being – which brings me back to Santa Clara County…

Timi Gustafson R.D. is a clinical dietitian and author of  “The Healthy Diner – How to Eat Right and Still Have Fun™,” is available on her blog  http://www.timigustafson.com and at Amazon. Her latest book, “Kids Love Healthy Foods™” is now available in e-book format at www.amazon.com

The Food and Drug Administration (FDA) announced that it will step up its efforts to help reduce the amounts of sugar and salt in the American diet as part of the new health care reform and its emphasis on preventive health care measures. Specifically, the FDA is calling on food manufacturers to voluntarily cut back on sodium and sugar content in processed foods. There are no immediate plans for binding regulations; however, the industry is being urged to take decisive action to reduce the excessively high level of these ingredients commonly used in many food products.

So far, two separate reports have been issued concluding that “sugar and salt are damaging the health of Americans by raising blood pressure and cholesterol – and regulation may be the only way to help…” (Source: Reuters 4/20/2010) The high concentration of sugar in processed foods and beverages is widely considered a significant contributor to the national obesity epidemic and other nutrition-related diseases, like diabetes, hypertension, heart disease, stroke and cancer.

The states of New York and California have already introduced legislation to help reduce salt and sugar consumption. Unfortunately, attempts to influence consumer behavior through warnings, educational efforts and other incentives have mostly failed and are no longer seen as fit to deal effectively with the ever worsening health crisis. The consensus is that some level of cooperation from the food industry is necessary. In other words, since people themselves don’t know or don’t care enough about the quality of the food they’re eating, the government should step in and protect them by regulating what food manufacturers can and cannot put into their products.

Predictably, opponents of new regulations are on high alert, ready to fight “this latest government intrusion” every bit of the way. So far, the food and restaurant industry has been advocating “self-regulation,” but it is unclear what that should exactly entail. Most of these “voluntary” measures have lead to little more than window dressing in the past. Other regulatory initiatives, such as raising taxes on sodas to curb consumption, continue to be fiercely (and so far successfully) resisted.

It is evident that the food industry could do a lot more to help improve the nutritional quality of many food products. Raising more health awareness in the general population is also needed. But these efforts will remain futile if the conditions under which most people live are stacked against them. Healthy food is expensive and often unavailable in low-income neighborhoods, where chronic nutrition- and lifestyle-related diseases are the most prevalent.

Health education of the public must continue and should be made mandatory in all schools. Too many kids grow up with unhealthy eating habits. Too many school lunches serve exactly the kind of low-quality food items we want our kids to stay away from. In too many places children are seduced into eating junk from vending machines and fast food outlets, which should be banned from doing business on or near campuses.

If we are to have any hope at all that we can change things for the better, we need everyone to pitch in – consumers, government, the media as well as industry to do their part for the common good.

Timi Gustafson R.D. is a clinical dietitian and author of the book “The Healthy Diner – How to Eat Right and Still Have Fun®,” available in bookstores, at her blog  http://www.timigustafson.com and at Amazon.com. You can also follow Timi on Twitter at http://www.twitter.com/TimiGustafsonRD

Our military is fighting against a new enemy, one that is truly unlike any other it ever encountered before. According to a group of retired army officers, obesity and lack of physical fitness has become one of the greatest problems the military is facing today in its efforts to recruit the next generation of soldiers. The former military leaders, who have formed a non-profit, non-partisan organization called “Mission Readiness,” have declared the current obesity rate among young people to be “a serious threat to national security.” More than 9 million adults between the age of 17 and 24, a whopping 27 percent of all prospective recruits, are physically unfit to fight – making weight issues the number one reason why young men and women cannot enlist in the armed services.

Child obesity has been sharply on the rise over the last two decades. Now, for the first time, the military is being impacted by the effects of this trend, having to reject more recruits than ever because of their weight. In addition, millions of dollars are being spent every year for the replacement of service members discharged on the basis of insufficient physical fitness.

During World War II, the military had the opposite problem when many recruits who grew up in poverty during the Great Depression had to be rejected because of ill health due to malnutrition. In fact, the “National School Lunch Program” was pushed through Congress with the strong support of the Defense Department.

It is simultaneously gratifying and saddening to see that finally more attention is being paid to the ongoing obesity epidemic among children and adolescents. We can only welcome the military as an ally in the fight against this most serious threat to our public health.

On the other hand, one would ask why these initiatives are only taken when the interests of powerful organizations like the armed forces are threatened. We have known about childhood obesity, diabetes, hypertension and many more nutrition- and lifestyle-related diseases for a very long time. Yet, little or nothing has been done to improve the quality of school lunches in public schools. It is well-known that Physical Education (PE) has all but been eliminated from the standard curriculum in most public schools for lack of funding. After-school sport programs that are desperately needed to keep kids healthy and safe are the first to go whenever budgets have to be tightened.

Now that we are about to lose an entire generation of young people who are paying the price for these ill-conceived policies and misplaced priorities, finally the alarm bells are being rung – but not by those whom we have entrusted with the care and protection of our health and well-being, but by those concerned with the maintenance of our military might. Either way, the damage is done and the consequences are plain to see.

Timi Gustafson R.D. is a clinical dietitian and author of the book “The Healthy Diner – How to Eat Right and Still Have Fun®,” available in bookstores, at her blog  http://www.timigustafson.com and at Amazon.com. You can also follow Timi on Twitter at http://www.twitter.com/TimiGustafsonRD

Your choices for the evening are “grilled sirloin steak with a classic béarnaise sauce or grilled chicken breast with a mandarin orange sauce,” followed by what is seductively described as an “indulgence in signature desserts.” No, this is not a quote from a five-star restaurant menu. These are meals currently offered by United Airlines as part of its first class dining service. We are talking airline food here.

Airlines around the world have noticed that passengers still value good in-flight service and are willing to pay for it. The industry’s responses are not limited to first- and business class. And, although the era of included meals seems to be gone forever in economy (coach), those who travel in the back of the plane can still pick and choose from a selection of snacks and even fresh foods, like salads and sandwiches – if they are willing to shoulder the extra costs. And many coach travelers are.

There is not only a growing demand for better tasting meals, but also for lighter and healthier food options. More airlines are making a point of including healthy fares in their menus, like fresh salads or vegetarian sandwiches. They take their cues from popular upscale food outlets you can find in most major airports. Wolfgang Puck Gourmet Express shops and California Pizza Kitchen come to mind. Many frequent flyer programs include access to exclusive waiting areas within terminals, like the Red Carpet lounges, where high quality refreshments are served at no extra charge.

For years, airlines have been trying to reduce costs for in-flight meals through cut backs and eliminations. Now they intend to turn the formally inclusive services into a profitable side of their business. They know that they miss out when passengers either eat their meals on the ground or bring food on board. While the traditional concept of free meals being included in today’s air travel experience may no longer be sustainable, it does not mean that travelers should have to go hungry. On the contrary, airplane cabins, no matter which class, can be operated like restaurants. According to marketing experts, airlines could add up to $35 million to their bottom line by offering quality in-flight meals for sale.

One important step in this direction has already been taken by requiring all passengers to pay by credit card only. This not only simplifies the work of flight attendants by not forcing them to carry cash around, but, more importantly, allows the airlines to monitor food and beverage inventories and streamline their supply chains.

What is less clear at this point, however, is how cabin crews will handle the additional work load in the new “flying restaurants.” Just imagine what is asked of the flight attendants who must work in tightly confined spaces to prepare and serve potentially hundreds of made-to-order meals. And how about passengers trying to sleep or watch a movie in the midst of all the ongoing commotion?

Airline executives are the first to admit that most of the new programs are still in a stage of experimentation. It is not at all clear how their customers will respond to these new ideas. Traditional airline food has a notoriously bad reputation, and not only at the lower end of the spectrum. Whether air travel will be able to regain some of its former clout remains to be seen.

In principle, of course, I applaud the industry’s attempt to improve the nutritional quality of the food it offers to the public, whether it is included in the ticket price or charged for in addition. Consumers should consider these changes and take advantage of them. Only sufficient demand will give the airlines the incentive to continue this trend.

On the other hand, we should not expect to see a new age of higher health-consciousness up in the skies. Even the best (and most expensive) meals and snacks you can purchase on the plane contain many processed ingredients, which are typically high in sugar, salt and fat. And, so far, research is showing that the less healthy options, like pastries, pretzels and nuts, are still the most popular – up and down the aisles. Travelers, too, have a long way to go.

Timi Gustafson R.D. is a clinical dietitian and author of the book “The Healthy Diner – How to Eat Right and Still Have Fun®,” available in bookstores, at her blog  http://www.timigustafson.com and at Amazon.com. You can also follow Timi on Twitter at http://www.twitter.com/TimiGustafsonRD

With health care reform finally behind us, we are going to see many brand new legislative provisions that will affect all our lives in some ways. Not all are equally controversial. One that has received very little attention concerns new labeling requirements for restaurants. If you haven’t heard much about these measures in the press or at protest rallies, it is because the restaurant industry actually supports them.

In a nutshell, restaurant chains with more than 20 outlets must now disclose the calorie content of most of the meals they serve. Exempt are specials and limited time offers. Also affected are manufacturers of food items sold in vending machines.

The main reason why restaurants have supported the new requirements is that it is easier for them to comply with nationwide policies than with many individual state or local provisions. For instance, New York City introduced similar legislation some time ago and California and Oregon were about to follow suit.

Opponents see in the new regulations nothing but more interference with free enterprise and more invasion of privacy by the federal government. Proponents say that consumers have the right to know the facts about the food they eat to make better informed choices.

As consumers, we should be in favor of having as much information as possible available about the products we buy. Nobody would want to purchase a car, a TV or a computer without having the slightest idea what he or she is getting. We trust that the items we pay good money for function as advertised and, at the least, do us no harm. Why then would we not care in similar ways about the quality of the food we put in our bodies.

To be sure, the mandate for calorie disclosure in restaurants is only a small measure by any standard. Only if you actually make the effort of counting your daily calorie intake, you may benefit from reading (and remembering) the extra information. But with regards to the actual nutritional facts, you are still the dark. Counting calories is just that. What about fats, oils, sugar, sodium, preservatives, coloring agents (some of which are known carcinogens)? These are the true culprits behind the obesity epidemic and many of the nutrition-related diseases.

What is really required is more of what I call “food label literacy.” People must learn to read and understand the information that is given to them. I’m all for personal responsibility when it comes to lifestyle choices. But food manufacturers and restaurant owners must meet us half way. It doesn’t matter where they place their labels, on the front or the back, in big letters or small ones, in color or black and white. If consumers cannot make sense of what they are looking at, the additional labeling is of no use. The ways nutrition facts, serving sizes and ingredient lists are being presented right now is downright confusing, if not wantonly misleading.

The new legislation may be well intended, it may be a step in the right direction, but it will not do the trick – namely give people effective tools to change their diets in favor of their health.

Timi Gustafson R.D. is a clinical dietitian and author of the book “The Healthy Diner – How to Eat Right and Still Have Fun®,” available in bookstores, at her blog  http://www.timigustafson.com and at Amazon.com. You can also follow Timi on Twitter at http://www.twitter.com/TimiGustafsonRD

It is no secret that Google ranks among the most innovative companies in the world. (Just type “Google + innovations” in their search engine and you get more than eight million hits right away.) One would assume that they have assembled one of the smartest and most creative workforces anywhere. The few Google employees I have personally met were smart alright, but they didn’t strike me as supernaturally gifted. All those willing to talk to me about working for Google (not all are inclined to do so) said they enjoyed being with the company, primarily because they felt appreciated there.

Indeed, Google takes pride in having a super-friendly work environment. This includes giving employees plenty of time to play with their own ideas. For example, engineers are encouraged to spend up to twenty percent of their work hours (as much as a full day per week) doing what they want – which can range from taking time off to pouring their hearts into projects they passionately believe in. The concept has been extremely successful, not only for the workers, but also for Google’s bottom line. Some of the most exciting innovations the company has come up with were initiated by individual employees, often in their “free” time.

But Google’s relaxed attitude towards office hours is not simply based on the desire to be “extra nice.” The policy is rather part of a conscious effort to optimize creativity.

Scientific research has shown that the human brain performs at its best when it is stimulated. We all experience that our minds function better (and longer) when we do something that interests us and that we enjoy. Just think, for example, how much time and energy you are able to spend on your hobby or your favorite sport. By contrast, staying focused on something you don’t like or find boring is much harder. By giving its employees time to daydream, fantasize, experiment or simply rest, Google taps into the ingenuity and creativity of its people and utilizes them for its own benefits.

Stephen Covey, the best selling author of The 7 Habits of Highly Effective People (1989), has dedicated the final segment of his book to the subject of rest and rejuvenation. In his last chapter, titled “Principles of Balanced Self-Renewal,” Covey illustrates the importance of regular regeneration with the story of a man who exhausts himself trying to cut down a tree with a dull saw. “Taking time to sharpen the saw” he calls the seventh habit, which “surrounds the other habits [...] because it is the habit that makes all others possible.” Taking enough time to renew our strengths and resources is necessary to preserve and enhance the greatest asset we have, ourselves. This does not only include our physical health, but also our emotional, mental, social and spiritual well-being. Obviously, they are all intertwined and dependent on each other.

In our culture, we are often led to believe that anything can be achieved by hard work, and hard work only. But we all know full well that we can’t keep performing at peak level. For a while, we may be able to cheat, push through, force ourselves to stay focused and get the job done. Eventually we get to the point where we are just too exhausted, drained, bored or uninspired to go any further. We seem unable to muster enough energy to get another project started. We stare at problems, puzzled, confused and unable to solve them. We procrastinate for no obvious reasons. We can’t see the proverbial forest for the trees. In this state of mind, the smartest thing to do is to press the pause button.

On the other hand, we have all encountered “eureka” moments, when the “penny dropped” and we finally – and often unexpectedly – find the answers we were looking for. This can happen when we are not even actively engaged in our work and in the most unlikely places, like in the car, on a walk, in the gym, on the golf course or in the shower. I speak from experience. Like most writers, I regularly jump out of bed in the middle of the night to write down some thoughts that have eluded me for days. It seems that when we allow ourselves to relax and stop trying too hard, our mind keeps going at its own pace – and sometimes with astonishing results.

Forcing ourselves to keep going when we’re running on empty may be the worst thing we can do – for our work and ourselves. Researchers in the relatively new field of “psychobiology” have shown that our mind follows a certain pattern of activity and rest throughout the day. In analogy to the more familiar “circadian rhythm” (the 24 hour cycle of night and day), they call these fluctuations of the mind “ultradian rhythms.” According to their findings, the mind does switch back and forth between periods of intense focusing and phases of recovery – not at the time of our choosing, but at its own volition. In other words, we are biologically programmed to take breaks and rest periods, whether we want to or not. Scientists believe that these downtimes are necessary to clean the body of metabolic waste and restore energy. Continuously and forcefully ignoring the need for rest and relaxation can lead to any number of negative consequences, such as chronic stress and many of the typical stress-related health effects.

Scheduling regular breaks into your busy day

So, before you fill up your day planner and compile your to-do lists next time, make sure you schedule your breaks as if they were appointments. Actually, they are appointments you make with yourself for the benefit of your health and well-being. Coffee breaks and little chats around the water cooler are fine, but I mean something more focused and purposeful. If your job requires you to spend hours on end in front of a computer monitor, your breaks should definitely involve some moving and stretching exercises. If you work mostly inside with no windows to open, you should go outside for a little sun and fresh air whenever you can get away. Your office building may or may not have a gym. If so, use it often! If not, take the stairs; walk around the premises or to a nearby park. Use your lunch break for walking, running, Yoga, Tai Chi or whatever takes your mind off work. Join your colleagues or invite them to team up with you. Many companies encourage and facilitate health and fitness programs for their employees. If not, come up with a proposal and talk to your personnel department.

Weekends are not meant to be work days at home. Do something specific on your days off, instead of letting the time get away from you by doing a thousand little chores. Have a change of scenery. Go hiking or bicycling, walk on a beach, visit a museum, go dancing, go bowling, attend a county fair or music festival. Join a sports club. Make physical activities a regular family event or become part of a group that shares your interests.

When you are at work, don’t clutter your mind in ways that pull you in many different directions. You may be proud of your multi-tasking skills but, in the long run, juggling too many projects at once is not a good way to spend your energy. Try to stay focused on one thing at a time, so your mind can fully function.

I wouldn’t be a dietitian if I didn’t have some advice to give about the food you should eat during your breaks. Most of us think of caffeine and snacks when we are in need of a boost. My advice is to avoid caffeinated and sugary drinks as well as sweet, fatty and salty food items. Instead, I recommend fresh fruit and plenty of water for rehydration. In truth, you may crave something to drink or to munch on, not because you are hungry, but because you are bored or tired and in dire need of some rest. Your typical snack food may seem to hit the spot for a moment, but because it has little or no nutritional value, it doesn’t give you much energy and rather bogs you down with empty calories.

The best break of all, of course, is a good night’s rest. Chronic sleep deprivation and disrupted sleep patterns are among the leading causes for stress. If you can’t get enough repose during the night, you can make up for it with an afternoon nap. If that is out of the question (as it is for most people), you must make more sleep time available on weekends or as soon as possible. Observing and maintaining good sleep hygiene is still the best medicine we have to recover from our daily challenges.

Timi Gustafson R.D. is a clinical dietitian and author of the book “The Healthy Diner – How to Eat Right and Still Have Fun®,” available in bookstores, at her blog  http://www.timigustafson.com and at Amazon.com. You can also follow Timi on Twitter at http://www.twitter.com/TimiGustafsonRD

“Up in the Air” was by any measure a successful movie. It’s an intriguing story on many levels. The main character, Ryan Bingham, played by George Clooney, flies around the country on business. Although, he is in a somewhat ugly business – Ryan fires people for a living – he is quite content with his life that keeps him permanently on the run. Because he is so busy jetting from one assignment to the next, he rakes up an astronomical amount of frequent flyer miles – which gives him access to a highly exclusive club of airline customers with perks and privileges unknown to most earthlings.

The airline industry has only been too happy about the free advertising it received as a by-product from the film’s popularity. It could surely use some accolades. Since September 11, 2001, air travel has become increasingly cumbersome and passengers are on the lookout for as many breaks as they can get. Long gone are the days when one could just show up at the airport just in time for departure, amble through the gate with no security checks whatsoever, get on the plane and relax. Remember any of that?

It is indeed remarkable how the public has adapted to the many added inconveniences of today’s travel. However, the high level of stress we are now exposed to, inevitably takes its toll and should not be underestimated. The good news is that, although you may not qualify for the most prestigious VIP status the airlines have to offer, you can get your needs met and travel in comfort.

Avoid unnecessary stress, plan ahead and allow for extra time
Whether you travel for business or pleasure, short or long distance, by plane, train or car, you have to prepare yourself for any number of surprises, some of which may elevate your blood pressure. Experienced travelers know all too well that careful planning is half the trip. You don’t want to turn into a worrywart, but you should always look beyond the best case scenario before you head out the door. And while you can’t foresee all eventualities, it is a good idea to have several back-up plans in place, in case something goes terribly wrong. It doesn’t matter as much what is thrown at you, as long as you know how to handle it.

The best antidote to stress when you travel is to have plenty of time to deal with potential problems. If at all possible, allow for more time than you think is needed, just as an abundance of precaution. It is much less aggravating to have to wait a little longer for your connecting flight than to risk missing it, because you didn’t expect the lines at the security check points to be so long. The same goes for seat assignments, luggage, car rentals, hotel reservations, etc. All possible obstacles can be better dealt with when you’re not in a hurry.

Build up your strength before you travel
Even in this day and age, traveling can be physically demanding. I’m not just talking about running through airports and parking lots while hauling heavy luggage. The moment you leave home, most of your routines get interrupted. Your bathroom rituals, your eating habits, your sleep pattern – everything you do day in day out without thinking becomes an issue. Particularly your exercise regimen and diet restrictions are much harder to maintain when you’re outside your familiar surroundings.

So it makes sense to invest a little extra effort to get in shape in the days and weeks before your departure. Eat highly nutritious foods and work out longer and more often than usual – not only to build up your physical strength but also your immune system. Adding more fresh fruits, vegetables, fruit juices and vitamin supplements to your diet can also help. Fortifying your immune system is especially important when you travel long distance or to foreign countries where you may be exposed to potential health hazards your body is less equipped to handle.

Do not make the all too common mistake of exhausting yourself – physically and mentally – before you embark on your trip. Regrettably, most travelers continue to work or run errands right up to the time of their departure. Ideally, you want to have enough time to take (at least) one full day to rest before you go. You may also consider getting a little more sleep than usual to prevent or lessen the effects of sleep disruption when you cross several times zones and are likely to suffer from jet lag.

Include your health needs in your itinerary
When you arrive at your destination and are tired or jet-lagged, you may feel like crashing. But instead of exploring the room service menu or the mini bar, it may be a better idea to check out the hotel gym or swimming pool. If you have been sitting for many hours on a plane or in a vehicle, the best thing you can do for your body to recover is to get some quick exercise. A few minutes on the treadmill or in the pool will refresh you and also help with a good night’s sleep.

In any case, you should learn right away what facilities will be available to you during your stay. If you are planning on a full itinerary, you may want to schedule your exercise routine as early as possible before your days fill up. If your hotel provides no health spa services, or if they are not to your liking, find out what the alternatives are. Perhaps there is a public gym nearby or a park or a beach where you can go walking, running or bicycling. It doesn’t matter so much that you keep to your usual exercise regimen, but rather that you maintain some form of regular physical activity wherever you are.

Similarly, you can (and should) be pro-active in meeting your nutritional needs. It is not easy to maintain a balanced diet when you’re in transit. Even if you are committed to healthy eating habits at home, temptations to fall off the proverbial wagon lure everywhere the moment you hit the road. On business trips you may meet with partners or clients over lunch or dinner and want to appear generous. Or you’re on vacation and want to let loose a little and not spoil the fun. You may be stuck in a place that does not give you too many options, and so you reach for food you would otherwise not consider. Or you’re bored and try to kill time, so you munch mindlessly.

In situations like these, all you can do is counteract as much as possible. Start each day with a healthy breakfast that gives you enough energy for a few hours. If your hotel restaurant offers it, opt for the buffet where you have more control over your food choices. If you are on the move all day, bring a lunch box or some healthy snacks to keep you going. Carry some healthy provisions with you, so you don’t have to settle for fast food or sugary snacks when you need a boost. Don’t neglect to drink lots of water to stay hydrated at all times, especially during and after flying. But be certain to use only reliable water sources (preferably carbonated bottled water). When you travel in far-flung places, be aware that some exotic foods take time for your stomach to get used to. And be really cautious about all foods offered by street vendors.

You are not done when you get back home
Don’t assume that you can let your guard down the moment you get back home. In all likelihood, your body is fatigued from your trip or your circadian rhythm has not yet re-adjusted. It is highly advisable that you return at least one full day before you go back to work and reassume your normal routine. If you’re jet-lagged, you won’t probably sleep too well for some time. In fact, for each time zone you have traveled through, your body will need a day or so to reset its internal clock.

The back-end of your trip should also be filled with pro-active health measures: Get back into a healthy eating pattern right away and resume your work-out schedule as soon as possible. Don’t forget to spend some quality time with family, friends or pets from whom you were separated.

Know what is right for you
Last but not least, when you think of traveling, consider what is appropriate for you. When I was in my twenties, I often traveled spontaneously and on the cheap. Sleeping on trains and buses and spending the night at youth hostels or camp grounds was a lot of fun and offered no hardship. In later years, when I had young children with me, my main concern was about their safety and well-being, but also the educational benefits they would receive from our travels. When I travel today, my goal is to visit new and exiting places, but I do so in reasonable comfort and within the limits of my physical and mental abilities. I don’t pretend that my bodily strength is the same as it once was. At the same time, I am grateful that I can still live my life to the fullest – in some ways, perhaps, more so than ever before. Knowing what fits my needs, I look forward to many more adventures.

Timi Gustafson R.D. is a clinical dietitian and author of the book “The Healthy Diner – How to Eat Right and Still Have Fun®,” available in bookstores, at her blog  http://www.timigustafson.com and at Amazon.com. You can also follow Timi on Twitter at http://www.twitter.com/TimiGustafsonRD