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

As people find themselves strapped for cash, they cut back on discretionary expenses. Particularly eating out at fancy restaurants has been reduced from habitual to occasional to rare event. Eating at home is back big time. Sales of cook books are at an all time high. Rachael Ray and Iron Chef have larger audiences than most news outlets. Martha Stewart enjoys a continuously loyal following. Are we witnessing the revival of the “Joy of Cooking” in our country? Not exactly. 

As reported in the New York Times (3/17/2010), the economy does indeed motivate more people to prepare their own meals, but unfortunately the art of cooking has been lost for too long. Not only the lack of time but also lacking skills with the skillet can bring your newly discovered love for home-style meals to a screeching halt. And if you haven’t used your oven for months or even years (or ever), you shouldn’t think of starting a culinary revolution now – it’s not going to happen.

On the other hand, kitchen appliance manufacturers have also taken note of the new trend. And they are at the ready to help. The newly coined term “index finger cook” is quite indicative. The latest inventions are a far cry from your mother’s microwave. Some are marvels of robotic engineering. They are fully computerized and able to take on multiple tasks of great complexity (unlike the people who use them).

Don’t get me wrong, I love technology, especially when it works. The downside I see here is that these highly efficient machines work best with processed and packaged foods. Pizza, frozen dinners, pastries, French fries, popcorn, etc. are all perfectly suitable to be prepared (or just warmed up) by these gadgets. If you buy these food items because you don’t have the time or don’t know how to cook from scratch, your diet resembles pretty much what you get from fast service restaurants.

By contrast, the really healthy stuff you should eat, like fresh vegetables and fruits, still requires a lot of traditional handling, such as washing, cutting, peeling, cooking, steaming, stirring and so on. For me, the old-fashioned type, this is also where the fun is. I love to go grocery shopping, preferably at the farmers market. I love to touch, squeeze, smell and taste the fresh food that was still in the ground or on the vine a short while ago and was never canned or frozen. I love it when family and friends huddle around the kitchen counter enjoying a glass of wine, while their mouths water in anticipation of a delicious meal.

You may say, she probably has all the time in the world and can afford being fussy over dinner. As a health care professional in private practice, mother and homemaker with a large household, I understand what it means to be constantly in a time crunch. But, a long time ago, I decided to look at cooking as something I enjoy and can relax with, instead of dreading it as another chore. Taking it slow in the kitchen has not only helped me to meet my nutritional needs, it has also taught me to get my priorities straight and has given me a deeper sense of what really matters to me in life – and something like that I really don’t want to rush.

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

A recently published study by Boston’s Brigham and Women’s Hospital has suggested that the moderate consumption of alcoholic beverages may help especially females to prevent weight gain. According to this research, women who drank regularly some alcohol when they were younger were less likely to become overweight or obese in their later years than women who never drank at all. Sounds like good news for everyone who enjoys a drink once in a while – it shouldn’t.

To be fair, this study does not recommend alcohol consumption, not even in moderation. The released data provide only statistical evidence. They do not proclaim the existence of a cause-and-effect relationship between drinking and weight control.

My concern is that many people will get the wrong message. Having a drink to prevent weight gain is just too good to be true. The potentially damaging effects from alcohol consumption are far greater than the benefits. It is common knowledge that excessive drinking can cause serious health problems and lead to addiction. Even the presence of small amounts of alcohol in the blood stream can interfere with nutrient absorption and metabolism.

Although alcohol itself contains no fat, it still has plenty of calories – 7 calories per gram, to be exact. That is significantly higher than the amount of calories you get from carbohydrate (4) and protein (4). Only fat has more (9).

When the body uses calories from alcohol for energy, it has less need for burning fat from other food sources. That extra fat gets stored – and, of course, can lead to weight gain. So it is clearly not the alcohol that kept those women in the study slimmer at the later stages of their lives, but other, more ordinary factors, like lifestyle and nutrition.

This is not the first time clinical studies have considered possible health benefits from moderate drinking. For instance, there have been suggestions that red wine may reduce the risk of coronary heart disease. Indeed, there are components in red wine, such as bioflavonoids and antioxidants, that may be beneficial for the heart. Resveratrol, an antioxidant, is found in the skins of red wine grapes. Some of these substances may help to prevent platelets in the blood from sticking together, which can lead to clot formation. You can get the same results from taking aspirin, but, of course, that would be much less fun.

The U.S. Dietary Guidelines define “moderate” drinking as two drinks for men and one drink for women per day. One drink equals 12 fl. oz. of beer, 5 fl. oz. of wine, or 1.5 fl. oz. of distilled liquor. Pregnant women should not drink any alcohol at all. Other health risks include high blood pressure, high triglycerides (fat content in the blood), some forms of cancer, birth defects and accident proneness.

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

The French are different from us. When I first saw Paris, I was instantly enamored with this magnificent metropolis – like, I would imagine, any first-time visitor would be. What impressed me most, however, was not the grand architecture, the rich history, the cultural versatility. Rather, it was the ability of the Parisians to maintain a sense of tranquility, even leisureliness in the midst of all the razzle-dazzle of big city life. The street cafes along the crowded boulevards are filled with patrons nursing espressos or wine at all times of the day. There are inner-city farmers markets where you can haggle with the locals over the price of just harvested vegetables or fresh fish, as if you were out in the country.

People take time for the things that matter to them the most. Interrupting someone’s lunch for any reason is sacrilege. An hour or two for an afternoon nap, especially during the summertime, is considered as some sort of birthright. Visitors unfamiliar with these customs may think of such behavior as laziness. And yet, when you compare statistics, the French are counted among the most efficient and productive workers in the world. It’s all part of what they call “savoir vivre” – knowing how to live.

On the other hand, many Europeans, especially the French, tend to think that we Americans are all work and no play. True, on average, we do work longer hours and more days in the year than our counterparts over there. We’re also known for taking shorter and fewer vacations than workers in most other industrialized nations.

That does not mean that we feel chronically deprived of the pleasures of life. As studies keep indicating, most Americans are reasonably happy with their lives at work and at play. In fact, from the inception of our nation, the pursuit of happiness has been an important part of how we define ourselves individually and collectively.

Unfortunately, today we measure happiness mostly in economic terms. Accumulating wealth is a domineering goal (or dream) for many. Yet, according to numerous surveys, only a minority of Americans name “making lots of money” to be their primary goal in life. “Good health” ranks very high, followed by the importance of having good friends, a happy family life as well as work that is meaningful and fulfilling. When asked what changes they would like to make, most Americans say they wished they had more “time” for themselves, even if that required a reduction in income. So, would we become like the French after all, if we could choose?

In truth, it probably doesn’t really matter how much time we spend working or relaxing in order to be happy. It all depends on how we feel about the work we do or the time we spend at home. Running a successful business, writing a book or creating beautiful art can be exceptionally rewarding – even though it may absorb a lot of time and energy. On the other hand, wasting time and feeling bored and uninspired can be terribly frustrating.

So we should wish for a life that includes both, a bit of excitement and also tranquility. And once in a while, it would be nice to have a few moments of sheer bliss added. They don’t come often, but they can happen to everyone at any time. This is best said by a quote from Ashley Montagu: “The moments of happiness we enjoy take us by surprise. It is not that we seize them, but that they seize us.”

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

No matter where you stand politically, sometimes you have to marvel when you see how free markets work. What Morgan Spurlock, the film maker of “Super Size Me,” could not achieve with his anti-fast-food crusade, is happening now: McDonald’s has jumped on the bandwagon of health-conscious eating. Most likely in response to Taco Bell’s heavily advertised “Drive-Thru Diet,” McDonald’s has decided to team up with Weight Watchers, the weight management giant, and has promptly received their seal of approval for three meals. For starters, the new partnership is currently being tested in New Zealand only.

The so-called “Weight Watchers Approved Meals” are the “Filet-O-Fish” meal, which includes a side salad (with a choice of Balsamic vinegar or Italian dressing) and a medium-size diet drink or water; the “Six-Pack Chicken McNuggetts” (plus sauce or ketchup), also with side salad and drink; and the “Sweet Chilli Seared Chicken Wrap” with a drink, but no salad.

McDonald’s New Zealand says they have been able to meet Weight Watchers’ nutritional requirements by reducing the fat content in these three items by up to 60%. Weight Watchers agrees and calls the new partnership “positive,” based on the company’s belief that “all food can be part of a healthy, balanced diet.” Both companies say they are committed to “change the face of the quick service industry.”

Weight Watchers gives its approval ratings through a system it calls the “Points Tracker.” Essentially, participants in their weight management program are asked to keep track of their daily food intake with the help of a counting system. Food items are given certain values or points to be added up throughout the day. The average daily allowance is around 28 points, depending on age, height, gender, weight loss goal, etc. Points are assigned based on calorie, fat and fiber content.

The three approved McDonald’s meals carry each 6.5 points, about a quarter of the total amount Weight Watchers recommends for daily consumption.

Not everyone shares the excitement over fast food going healthy. Critics, who have lambasted Taco Bell for misleading the public about the health benefits of their “Drive-Thru Diet,” are also protesting this latest move by McDonald’s. One of their concerns is that people will be lured into the company’s restaurants expecting to find healthier alternatives, but will then add on more “traditional” fast food items.

Like with Taco Bell’s campaign, I think we should applaud this growing trend towards better food choices, wherever we find them. If Weight Watchers approves of certain meals based on its rating system, it should not matter who produces them. And if dominant brands finally acknowledge the need for healthier eating, we are all better off.

Having said that, I wished more attention was paid to factors other than calorie and fat count. Never mind how much fat fast food manufacturers are able to reduce in their products; they still won’t achieve what one can honestly call healthy food.

Healthful eating is mostly a question of balance. Our bodies need to receive a number of important nutrients, which are best found in natural foods, such as fresh fruits, vegetables and whole grains. Fast foods do not provide these in sufficient amounts, no matter how they are dressed up.

In addition, manufactured and processed foods are all inherently high in sodium. People, who struggle with weight issues, often have also heart disease and hypertension to be concerned about. A diet high in sodium only adds to the risks. All three of the McDonald’s Weight Watchers approved meals have high sodium contents – between 407 mg and 801 mg each. That is a third to over a half of the daily allowance recommended for heart disease patients in only one meal. If you count the salad dressings, even the lighter ones, the sodium levels get pushed over the limit right there and then. These issues matter greatly and more attention must be paid to all relevant nutritional data, before premature endorsements get handed out by the health experts.

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