Hypertension, also known as high blood pressure, is often called “the silent killer,” because it is a deadly disease that shows no early symptoms. It is the single most significant risk factor for heart disease, congestive heart failure, stroke and kidney disease.

According to the Centers for Disease Control and Prevention (CDC), almost a third of adults in the United States suffer from various degrees of hypertension. The latest survey lists high blood pressure as the primary or contributing cause of death for 326,000 Americans in 2006 – making it one of today’s most widespread life-threatening diseases.

Hypertension affects both genders equally, although men seem to face it at an earlier age than women. Apparently, race and ethnicity also play a role. Proportionately, high blood pressure is more prevalent among African Americans than Caucasians and Hispanics.

Epidemic proportions

In a more recently conducted study, the CDC reports that nine out of ten Americans now consume around 3,500 milligrams (mg) of sodium every day, which is almost double the recommended limit.

This does not mean that Americans are too heavy-handed with the salt shaker. Most sodium comes from commonly eaten foods, like processed grains in breads, cookies, pizza, poultry and luncheon meats. Many of these items don’t even taste salty. Experts say that sodium has become so pervasive in our diet that it is difficult to stay within the recommended limits, even for those who try to cut back on their intake.

What is hypertension?

Hypertension is elevated blood pressure that can develop into a chronic condition over time. Blood pressure is the force the heart must exert to circulate blood throughout the body. The more force the heart must apply to fulfill its task, the greater the risk of damage.

There are two types of hypertension – “primary” (also called “essential”) hypertension and “secondary” hypertension. There are no known specific causes for “primary” hypertension. Natural factors, like age, gender, race and heredity pre-conditions may all play a role in its occurrence. Secondary hypertension, on the other hand, is caused by certain diseases and deficiencies, including kidney problems and blocked arteries.

The latter are often lifestyle-induced. Stress, anxiety, poor diets and eating habits, weight problems, lack of physical exercise, smoking and excessive alcohol and caffeine intake are all well-known culprits. While there is not much we can do about our age, gender, race and heredity health conditions, we all can make better dietary and lifestyle choices.

How is hypertension measured?

An instrument, called a sphygmomanometer, also known as a blood pressure cuff, measures blood pressure when the heart muscle contracts to push blood out into the arteries, called “systolic” pressure, and again when the heart is at rest between beats, which is called “diastolic” pressure. The test results are measured in millimeters of mercury (mm Hg). An optimal reading for adults is a systolic pressure of 120 or less and a diastolic pressure of 80 or less – or 120/80 mm Hg (systolic/diastolic mm Hg).

Managing the risks of hypertension through…

Keeping a healthy weight range

Managing a healthy weight range is essential for controlling blood pressure. What constitutes a healthy weight range depends on age, gender, frame size and physical activity level. There are easy ways to determine your body mass index (BMI), waist size and daily calorie needs, all of which you can do by yourself in the privacy of your home. (For guidelines, go to http://www.timigustafson.com @ Succeeding at Weight Loss and Just 12-Weeks to Total Health and Fitness.)

Limiting sodium intake

When in good health, the body usually adjusts to a temporarily higher intake of dietary salt (sodium chloride). The kidneys are able to excrete the extra sodium without raising blood pressure. However, with age and/or diminishing kidney functions, the natural regulation of the sodium excretion may become impaired, which can lead to the increase of blood-water volume. When this happens, blood pressure becomes elevated and there is a higher risk for heart disease and blood vessel damage.

To decrease your sodium intake, you should follow a diet plan that is dominated by fresh food items, like fruits and vegetables as well as whole grains, beans, legumes, low-fat dairy products and only lean poultry, fish and meat.

Otherwise healthy adults should limit their daily sodium intake to 1,500 to 2,300 milligrams (mg) or less. (One level teaspoon of table salt equals 2,300 mg sodium.)
Those diagnosed with hypertension should aim for an upper limit of 1,500 mg sodium per day.

A health-conscious diet

Healthy eating starts at the grocery store. Your diet is only as healthful as the ingredients you use and the cooking techniques you apply. A little knowledge about food in general and how to prepare it can help you make better choices.

To limit sodium content, it is important to read and understand food labels. The amount of sodium in packaged food items is listed on the “Nutrition Facts” labels. Observe the “Serving Sizes,” since the amount is measured per serving.

As mentioned in the CDC report, sodium can be excessively high in baked goods, frozen dinners, luncheon meats, soups and many other packaged and canned food items. Watch out for salty snacks, like potato chips and pretzels.

When cooking food at home, you can use herbs and spices, in place of salt, to enhance the flavors. For home-made soups, you can make chicken-, fish- or vegetable stock from scratch, instead of bouillon cubes or broths from cans. Go easy on certain condiments, like ketchup, mustard, soy sauce, monosodium glutamate (MSG), BBQ sauce, salad dressings, salsa and gravies.

Cutting back on alcohol and caffeine

Moderate drinking of alcoholic beverages, especially red wine, may have some health benefits, including lowering blood pressure. But these positive effects are quickly lost if you overindulge.

It is common knowledge that excessive alcohol consumption can lead to addiction and may contribute to serious diseases, including cancer. The presence of alcohol in the body can interfere with its nutrient absorption and metabolism. Moreover, alcoholic beverages are all high in calories (7 calories per gram) and can cause weight gain.

Consumed in moderation (up to 300 mg per day or two 8-oz cups of coffee), caffeine has not been shown to carry any significant health risks for adults. However, caffeine acts as a stimulant, which affects the cardiac muscle and central nervous system. That is why it has the “wake-up” effect.

Excessive use of caffeinated beverages can lead to increase of blood pressure and heart beat irregularity. Another potential problem is dehydration. Caffeine is a diuretic, enhancing the loss of fluids.

Stress reduction

Chronic stress is a widespread cause of high blood pressure. Unlike acute stressors, which allow eventually for relief once a particular threat has passed, chronically stressful situations produce a permanently elevated state of alertness and tension.

There are many ways to manage stress. Relaxation techniques, such as meditation, yoga, massage or simply a warm bath, along with healthy eating habits and sufficient sleep, can do wonders. If your own efforts don’t work, seek professional counseling.

Regular exercise

Physical activity is a must-have for every healthy lifestyle. How much and how often you are able to exercise may depend on your lifestyle and personal situation. If you don’t have access or are too busy to visit a gym or other sports facilities, look for alternative opportunities to put your muscles to work, e.g. by taking walks during lunch hour, or by using stairs instead of elevators. (For a whole range of ideas for “in-between exercises,” go to http://www.timigustafson.com @ Basic Information About Exercise.)

Make sure you consult with your physician before starting a new health and fitness program. If you have had little or no exercise for some time, begin slowly and cautiously test your limits.

Not smoking

Nicotine causes blood vessels to constrict and make the heart beat faster – thereby raising blood pressure. The Surgeon General has named smoking as the most serious risk factor for coronary heart disease. Smoking is to blame for almost half a million preventable deaths in America every year. Additionally, secondhand smoke is estimated to kill as many as 40,000 non-smokers.

Countermeasures are simple and commonly known: If you don’t smoke, don’t start. If you do smoke, quit now or ask your physician how you can overcome your smoking habit.

Taking action

It is easy to feel discouraged in the face of all these statistics and negative reports. But instead of giving up and letting things slide even further, we all can take steps in the right direction. The world we live in may not always afford us the opportunity for radical changes, independent from circumstances and structures. But we can consciously and deliberately make small improvements, find alternative solutions and take responsibility for our actions. And that can be a very freeing and empowering experience.

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

Obesity is not only a worldwide epidemic, it is also big, big business. For example, NBC’s TV hit, “The Biggest Loser,” which features overweight to morbidly obese people struggling to shed as many pounds as possible in a race-like contest, has become an enormous success in many countries around the world.

According to the show’s producers, participants are challenged to the breaking point in a rigorous regimen of supervised dieting and exercise and are tested by many real life temptations as they compete for the grand prize of $250,000. NBC also offers “top-selling fitness DVDs, diet books, club memberships, etc. In terms of dollars and cents, there are certainly no losers here.

From a professional perspective, not surprisingly, I’m highly skeptical of the validity of any incentive-driven, tough-love, boot camp-style weight loss or fitness programs that are so much the hype right now. And I don’t merely question the benefits for the actual participants, but also for the viewers who take their cues for their own lifestyle choices from shows like these.

No professional health and lifestyle counselor who is worth his or her money believes in quick fixes. Weight loss, especially on a large scale (no pun intended), cannot and should not be tried in a hurry. It may make for great drama to watch people being transformed from couch potatoes to sexy hardbodies. It may be fun to see contestants struggle and sweat, and one may even feel inspired by their efforts. But shedding pounds can only be part of the story if the changes should last.

What matters more are the underlying, much less visible changes that need to take place. These involve many more aspects of a person’s life than the reduction of body weight. All the diets and fitness regimens in the world will not work if the people who are doing them are not fully invested in meeting their health needs. People who value their health and want to live their lives accordingly should have no need for monetary rewards or other incentives to keep them motivated.

The permanent adoption of a healthy lifestyle is first and foremost a matter of choice, a change of one’s mindset, if you will. It takes a complete and integrated approach that reaches far beyond a quick, and in all likelihood temporary do-over of outer appearances. As such, it affects the entire person from the inside out.

The majority of patients who come to me for help with weight issues expect me to hand them a list of dos and don’ts to be followed to the letter. When I say that I don’t believe in the prescription of rigorous regimens but rather let them find out for themselves which approach works best for them, they seem greatly surprised. However, once they become more comfortable with the idea of taking responsibility and ownership for their own well-being, they often experience a deep sense of liberation or – as Oprah would say – empowerment. I have witnessed it over and over again with my patients: When they lose control over their health, it affects every aspect of their lives – and, visa versa, when they regain their footing healthwise, they are ready again to take on the world. But the most important part in their recovery process is that they own it every step of the way. Only then, the changes will last.

Significant lifestyle changes can have equally significant effects on a person’s identity. Coming back to the “Biggest Loser” show, I can only imagine what it means for the participants trying to cut their body weight in half in front of a worldwide audience that demands that they perform or find themselves booted off the stage. Their entire lives become a public spectacle and they themselves become actors in it. How can they ever own that, even if they succeed?

In the day and age of reality TV shows, Face Book and Twitter, not much privacy is left nor does it seem in high demand. But the public display of our lives should not result in disrespect for others, especially not where they are at their most vulnerable.

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

A recently published study by the Columbia University Medical Center and the New York State Psychiatric Institute found that over a period of just ten years (1996 to 2005) the number of Americans taking regularly antidepressant medication has doubled – from 13.3 million to 27 million. That means ten percent of all people living in America feel depressed enough to seek medical help.

There may be any number of reasons for this epidemic spreading of depression in the population. Since I’m not a psychologist, I have neither the expertise nor the inclination to voice an opinion in this matter. However, as a clinical dietitian, I have seen a great number of patients over the years for whom diet and lifestyle changes had also a significant impact on their mental and emotional well-being.

Unfortunately, there is no definite scientific evidence of a causal relationship between “food and mood.” But, while a specific diet to treat depression effectively does not exist, it is widely accepted in the medical profession that certain lifestyle and dietary guidelines can contribute to the successful treatment of clinical depression.

The uninterrupted presence of certain nutrients – such as vitamins, minerals, water, carbohydrates, protein and fat – is essential for the proper maintenance of all our body functions, including our brain functions. A healthy, well-balanced diet can provide all these nutrients in sufficient amounts. However, if important nutrients are missing over extended periods of time, negative effects will inevitably manifest themselves, including in the brain. Simply put: Neither the body nor the mind can work on a poor diet for long without getting sick.

When people are overly stressed, exhausted or suffer from depression, they often don’t have enough energy left to take care of their health needs. Some lose their appetite and let themselves go in other ways. Smoking, drug and alcohol abuse may contribute to a rapid downward spiral. Some seek relief by indulging in unhealthy “comfort” foods that are often loaded with empty calories, fat or sugar. The inevitably resulting weight gain only adds to the scenario.

On the upside, carbohydrates can have a mood-boosting effect. Bread, pastries and pasta all raise the level of serotonin, a chemical in the brain that has typically a calming effect. For the purpose of easing the symptoms of depression, eating carbs is not necessarily a bad idea. But not all carbs are the same. Whole grain breads, fruits, vegetables and legumes also contain carbohydrates and are much better choices than food items made of refined carbs.

Protein can also serve as an energy booster. Foods rich in protein contain tyrosine, an amino acid that helps to increase the levels of dopamine and norepinephrine in the brain which are responsible for alertness and concentration. Protein does not only come from meat and poultry, but also from beans, dairy products, soy and, of course, fish. We are only beginning to understand all the nutritional benefits from omega-3 fatty acids which are richly present in fish, especially salmon, but also in flaxseed and nuts. In fact, clinical studies have suggested that a significant deficit in omega-3 fatty acids may be associated with depression.

Antioxidants, which are found in whole grains and many fruits and vegetables, also play a very important role as a preventive “medicine.” The brain seems especially vulnerable to so-called “free radicals,” which are harmful toxins naturally produced in the metabolism during the digestive process, but they are also caused by many environmental pollutants we’re all exposed to every day. Free radicals can wreak havoc by damaging cells, thereby causing diseases, including cancer, and accelerating aging. Antioxidants, such as vitamin C and E as well as beta-carotene have been proven to combat these free radicals quite effectively by strengthening the inner defense mechanisms of the cells against such destruction, thereby preventing diseases and, perhaps, slowing down the natural aging process.

A lack of vitamin D is another potential cause for depression. Insufficient exposure to sunshine is common among office workers and the elderly. Thankfully, vitamin D deficiency can easily be treated with dietary adjustments and a daily multi-vitamin supplement. But it is important to get regularly tested for vitamin D deficiency.

Our understanding of depression is far from complete. But we have good reasons to believe that the pursuit of a healthy lifestyle and balanced nutrition has much to contribute to any treatment we can think of, for now and in the future.

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

Travel used to be a simple matter. You traveled for business or pleasure. If you traveled for pleasure, you were on vacation. For most people, that meant taking their families on the road and staying at a particular destination until it was time to return home. Locations were mostly chosen because of their accessibility and convenience. Going on vacation was like an annual ritual, often limited to a few favorite spots that became like a home away from home.

By contrast, today’s travelers are thrill seekers and adventurers. They want experiences. They explore the unknown and seek the exotic. Distances no longer matter. High mountain tops, deep oceans and dense jungles are the places to be now. Opulence and luxury, at sea or on safari, are considered standard fare even for a once-in-a-lifetime experience.

When you look at travel magazines or travel related TV shows these days, you can easily understand this trend. What is mostly being advertised are not the destinations themselves but rather what they have to offer in terms of amenities. Cruises, for example, are no longer about sea travel or places that can best be reached by ship. The vessels themselves are the destination. And boy, do they know how to fill your day in ways you never imagined. Wilderness expeditions and safaris are no longer meant for exploration and discovery but to allow visitors a brief glimpse of the “wild” (or whatever is left of it) from a safe distance and without deprivation of all the creature comforts. Even trips to the Himalayas or the Antarctica require now so little physical stamina that seniors make up a large part of the participants. Spas and resorts spring up in the remotest places featuring golf courses and landing strips for private jets where there were still white spots on the map only a few decades ago.

Being a member of the senior travelers crowd myself, I’m naturally not altogether opposed to traveling in comfort. On the other hand, there is something missing in the experience of travel when most destinations look more and more the same. When I travel, I do expect to be challenged in my views and expectations. I do appreciate the diversity of cultures, customs and tastes and I’m genuinely curious about them. That is part of the fun and it is also educational. If it all looks the same, I might as well stay at home.

The travel industry has already taken notice of this need (you may say market) for more immersion into other cultures. There are now a number of “alternative” vacation itineraries being offered that resemble more Peace Corps programs than traditional holidays. Teaching and construction projects in Africa and South America as vacation activities are becoming ever more popular. They often produce some of the most rewarding experiences one can have. Applying one’s skills and knowledge to help others in need can turn strangers into friends like nothing else.

Another increasingly popular vacation type is to take cooking classes, mostly in Italy and France but also as far as India and Thailand. Especially the latter got my attention. Imagine this: Expanding one’s culinary horizon by learning first hand about exotic ingredients and cooking techniques. This sounds like a really good idea to spend one’s vacation time on. Unlike what you see on TV, culinary exploration doesn’t mean you have to consume undesirable animal parts, endure unbearably hot spices or swallow slimy insects while they’re still alive in order to educate your palate. Learning how to cook in a foreign country is primarily about interacting with the local people and their cultures. The idea of preparing and sharing meals with others in every corner of the world intrigues me enough to make me want to pack my bags and hop on the next plane. If it’s true that “we are what we eat,” this can be a perfect opportunity to come to know each other better. If the world is getting “flat,” as we’re told, it gets nowhere flatter than on a plate. Let’s make good use of that. Salute! Enjoy! Bon appetite! Zum Wohlsein…!

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

One of my most favorite times of the year is the Farmer’s Market season. Nowhere is food more fresh and nutritious than when it comes from a farm nearby – and with your purchases you get a chance to support your local economy as well. I also enjoy the personal touch when interacting with the farmers; but more so, I love to see, touch, smell and taste the food I’m buying. You can’t do that with processed, canned, packaged or frozen items. All you get to see is a photo on a label – and usually that looks much more appetizing than the actual content.

It’s a curious thing that we don’t taste our foods anymore before purchasing. We may choose according to visual appeal, picking the bright yellow banana rather than the spotted brown one or the immaculate tomato rather than one that’s soft and slightly wrinkled. But it’s not the same experience as biting into an apple or a pear that has been harvested just a few hours before.

Most of us have lost touch with the food we eat, the region it comes from, the soil it grows in, the people who harvest it and who bring it to our table. We don’t have the time or energy to be concerned with all that. Like everything else, our food has to be instantly available and conveniently served. Of course, the fact that we have almost unlimited food supplies in this country is an achievement of great importance and goes to the credit of the respective industries. But for us, the consumers, this also comes with a sense of loss and disconnect. There’s no longer a relationship between what we eat and who we are.

I myself have no background in agriculture. I grew up in the suburbs where there were no farms nearby. But almost every family in my neighborhood had a small garden in their backyard where they planted a variety of vegetables and a few fruit trees. I remember my mother lining up tomatoes on the windowsill to let them ripen in the sun. What we didn’t consume right away was preserved in glass jars for the winter months. I learned as a small child to distinguish between different seeds and watched with fascination the miraculous growth of beans and cucumbers. I almost think of it as good luck that my parents had to grow much of our produce themselves because they couldn’t afford to buy it in a store. These memories of my childhood still influence my relationship to food today.

I imagine that these early experiences have also generated my life-long interest in cooking. The very idea of preparing a meal from scratch (as opposed to ready-to-eat) still gives me great pleasure. I don’t ever consider cooking as a chore. I like the surroundings of a well-equipped kitchen. I like handling food – slicing, dicing, stirring, mixing – all of it. I like the look, the feel, the smell, even the sound of food when it pops and sizzles. I like knowing that it’s fresh and of good quality without having to rely on nutrition labels and expiration dates. And, most importantly, I like sharing my home-cooked meals with friends and family. Life would be much poorer without it.

True, not everyone has the time, skill or inclination to be such a “food enthusiast.” But I think that we cannot afford to be completely ignorant or indifferent in our relationship to food. A healthy lifestyle requires not only some knowledge about what (and what not) to eat, but also how to enjoy food and appreciate its value. Eating absentmindedly in the office while working through lunch break, driving in the car or watching TV is not conducive for one’s physical or mental health – not in the long run anyway. If we can’t take the time to enjoy a good meal or don’t value the food we eat, then all we do is stuff ourselves to eliminate hunger or fight boredom. On the other hand, if we allow ourselves to experience the pleasure and satisfaction that good food can provide, especially when shared with others, it can enrich the quality of our lives altogether.

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

On average, women store between five and ten percent more fat than men, even though men consume proportionately more calories. And, although women typically burn more calories than men during physical exercise, they don’t lose as much fat.

This is not a fluke of nature. The ability to store more fat makes sense for women during childbearing age. Obviously, additional fat storage is beneficial for women in times of fertility, fetal development and lactation.

It has long been assumed that hormones are, at least in part, responsible for fat distribution and fat storage in the human body, which would explain the differences between the sexes. However, a causal link has not yet been clearly identified. Only recently, scientists at the University of South Wales (UNSW) have published a study in Obesity Reviews, a journal of the International Association for the Study of Obesity, that may shed a bit more light on the subject.

The study focuses in particular on the role of estrogen in the distribution of fat in the female body. While men are prone to store visceral fat around the vital organs, also known as belly fat, woman typically accumulate subcutaneous fat around the hips and thighs – at least until they reach menopause. With post-menopausal hormonal changes, however, many women experience a “shift” in fat distribution toward the waist.

Some see their waist lines expand without significant changes to their total body weight, not only because of loss of muscle mass that comes with aging, but also because limb fat often decreases while abdominal fat accumulates.

Excessive accumulation of visceral fat in the body is believed to be more harmful than that of subcutaneous fat, potentially causing a number of obesity-related illnesses. The reason is that fat stored in the abdomen seems to have a greater tendency to become inflamed. By contrast, subcutaneous fat, which is located between the skin and the abdominal wall is less likely to have the same effects on the inner organs.

Contrary to widespread belief, fat cells are by no means inactive. Especially visceral fat cells are able to produce adverse substances in the body, which, in turn, can lead to further hormonal disruptions and imbalances.

This concerns both genders, but particularly women in their post-menopausal years who carry significant amounts of fat in the abdomen may be at higher risk of hypertension, heart disease, stroke, breast cancer, diabetes, insulin resistance, high triglycerides and metabolic syndrome.

Although some weight gain in the abdominal area may be an acceptable, if not inevitable part of the aging process, it should not be altogether dismissed as harmless. The good news is that belly fat can be kept in check by healthy eating habits and regular exercise. Hormone therapy for women for the single purpose of fighting belly fat, however, is not recommended. The potential risks simply outweigh the benefits for such an invasive treatment.

A few simple tests can tell whether you are within your healthy range of abdominal fat or beyond. For this, you can calculate your body mass index (BMI), or an even simpler and perhaps more indicative way is to measure your waist size with the help of a tape measure. As a rule, depending on frame size and body type, men’s waists sizes should not go over 40 inches and women should stay under 35 inches. For more details, you can continue reading about your healthy weight range.

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

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