Stock up with healthy staples

Another problem that often stands in the way of home cooking is planning – or rather lack thereof. Many people are too busy trying to get through their work day to even think about dinner – until they are on their way home. Once they get to the supermarket, they are too rushed to make smart decisions.

Keeping your kitchen or pantry stocked with healthy staples is a good way to avoid bad choices. Start by making lists of essential ingredients you can use for most meals and work from there. Once you have established an inventory of your standard items, you can organize a spreadsheet, or something to that effect, that helps you keep track as they get used up and need to be replaced.

Choose quality over quantity

An important part of healthy cooking is that you do your own food shopping. I do mine. In fact, it gives me great pleasure to visit my local farmers’ market or the produce department of my neighborhood grocery store. I love to touch, squeeze, smell and taste fresh vegetables and fruits and especially bread that just came out of the oven.

I highly recommend using fresh, seasonal and locally grown ingredients as much as possible. Produce that is certified “organic,” of course, is preferable, but the price difference to the regular version may be a consideration. Ideally, packaged food in jars, cans and other ready-to-eat items should be reserved for emergency situations (such as power outages or unannounced overnight guests).

When you get to the supermarket or grocery store, start out in the produce section. Fresh vegetables should be included in most of your meals. You can confidently indulge in locally grown items such as lettuce, tomatoes, carrots, potatoes, green beans, broccoli, zucchini, bell peppers, etc., especially while they are in season. Don’t leave the produce section without picking up some seasonal fruit. Apples, pears, oranges and bananas are usually available throughout the year, although, prices may be higher in the winter months.

You next stop should be the bulk food section. Always keep sufficient supplies of rice, dried beans and lentils. They can be served as healthy side dishes and go with almost all meals.

The center aisles are typically reserved for processed foods. Here you find condiments, dried goods, boxed cereals, etc. Typically, these items have a much longer shelf life than fresh foods, so stocking up beyond immediate use is safe.

In the refrigerated section, you find perishable foods, such as dairy products like milk, fresh eggs, yogurt, cheeses, etc. as well as lunch meats and fresh pastas. Buy these items as needed and always check the expiration dates.

The meat, poultry and fish counters are separate in most supermarkets and provide customer assistance. Look for the freshest items, especially when you buy seafood. Don’t be shy to ask questions about quality and freshness. Even the places of origin and farming methods can make a difference. These foods are quite costly and the quality should justify the price.

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

Always read the “Nutrition Facts” labels

When you buy processed foods, you should always read the Nutrition Facts labels which are typically displayed on the back side of the packages. Many processed foods contain ingredients you should be careful about, or at least be aware of. For instance, it is advisable to avoid items with excessively high levels of sodium, also known as salt. You can compare brands and pick the ones with the lowest amounts of sodium per serving. Also, watch out for “hydrogenated” or “partially hydrogenated oils,” also known as “trans fats.” Food manufacturers have begun to phase these out, and for good reasons. Regrettably, the deliberate use of many other less-than-desirable ingredients, such as “high-fructose corn syrup,” “artificial coloring” and “sweeteners” (to name a few), is still very common in most processed foods. For a more detailed list of ingredients in packaged foods, go to my blog www.timigustafson.com.

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

Choose lighter cooking techniques

Unfortunately, the benefits you can expect from healthful ingredients can easily be offset by careless cooking methods. In most cases, however, making improvements can be quite easy. Here are a few random examples you can implement right away:

Go easy on cooking oils and fats! They can add tremendous amounts of unnecessary calories. Use Teflon® or other non-stick cooking ware. You can also add chicken- or vegetable stock to prevent burning. Cut back on deep-fat frying and sauteing. Steam, bake, grill or poach the same foods instead. Hold all buttery and creamy toppings. Apply salad dressings, dips and sauces sparingly. You may not think of these as foods, but they add up and you must include them in your calorie count.

Whenever you have a choice, buy items that are labeled “low-fat” “or nonfat,” instead of the regular versions. Food manufacturers offer most of their products with reduced fat content. The Nutrition Facts labels will tell you about the differences, which can be considerable.

Leaner is better

In your pursuit of a more healthful diet, you don’t have to stick to a strictly vegetarian regimen. If you like meat or fowl, you can continue to enjoy it. But, again, a few precautionary measures can make a big difference. For instance, you should remove the skin from all poultry before you cook it. The white meats are less fatty and therefore preferable to the darker parts. If you serve beef, lamb or pork, trim off as much fat as possible, also before cooking. You may even savor a slice of bacon now and then, but make it extra lean Canadian or turkey bacon.

Snacks in between meals can be made leaner too. For instance, if you serve tuna or chicken on sandwiches, go with the versions that are packed in water, instead of oil. Hold the mayonnaise and substitute it with cranberry sauce or mustard.

If you have a sweet tooth, you are not completely out of luck either, as long as you turn to better alternatives. For example, granola bars are preferable to candy and chocolate. Nonfat frozen yogurt is nicer to your waistline than ice cream. Air-popped popcorn beats popcorn done in oil. Juices made from real fruit are by far healthier than any sugary sodas. Even a cold beer on a hot summer afternoon is alright, as long as it is “lite.”

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

Make time for eating and savor the moment

In our fast-paced culture, most folks are quite oblivious to their eating habits and treat food like fuel to keep going. But taking time to enjoy a tasty meal can be a much more satisfying experience. So, if you are a fast eater, force yourself to eat more slowly. If you eat too quickly and absentmindedly, you won’t be able to keep track of how much you consume. Also, don’t eat while you work, drive or do other things that distract you. Keep in mind that it takes about 20 minutes for the stomach to signal to the brain that it is full. If you eat faster than that, you will literally be “stuffed before you know it.”

And yes, you still need to watch your portion sizes, even when you are having a really healthy meal. Bigger is not necessarily better, no matter what you put on your plate.

In a nutshell…

Healthy cooking does not have to be boring or leave your taste buds cold. Instead of choosing foods you don’t really like, you can improve the nutritional value of your favorite meals by choosing better ingredients and using smarter cooking methods. I tell all my clients that the best way to go on a diet is to work on the quality and taste of their food.

There will always be occasions when pizza or takeout are the most practical choices to feed hungry mouths as quickly as possible. These occasions have their place in life and don’t have to be frowned upon. However, they should be the exception, not the rule. On a regular basis, there is no substitute for freshly prepared, wholesome food – not only for better taste, but, more importantly, for the benefit of your 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

The New York Times reported this week that some people have indeed started paying more attention to the “calorie counts” that are on display in coffee shops and other food outlets. You may remember another report from not long ago about another study that came to the opposite conclusion, namely that postings of calorie contents had no significant influence on most customers’ choices. The Times now concludes to the contrary that “…when people can read how many calories there are in their … food, they do cut back.”

This is good news, of course. However, the same report makes a distinction between customers who frequent coffee shops, in particular Starbucks, and customers of fast food places, such as McDonald’s or Wendy’s. The high-end coffee places registered the most behavior changes of their clientele – the fast food joints, not so much. These discrepancies suggest, according to the Times writer, that “calorie counts will be most effective in higher-income neighborhoods, where consumers are better educated.” Maybe…

But here’s the thing: Coffee shops and fast food places attract their clientele for different reasons. Starbucks’ world-wide success is largely based on people’s need for caffeine in the morning on their way to work and later in the day to get through the afternoon slump. That has little to do with the folks who grab a bite to eat at a drive-through, who want a quick meal for little money.

Both groups look for different experiences. There is also no clear separation. In fact, the demographics overlap. Lots of people go to Starbucks in the morning, eat lunch at Wendy’s and pick up a hamburger for dinner. Income differences may play a certain role, but people of all income levels welcome efficiency and value. In my professional experience, the “education” argument does not hold water either. I have counseled a great number of patients who held ivy-league degrees, but had no clue how to control their weight and eat healthy.

I am certainly not against posting of detailed nutritional information in food outlets. The more customers are enabled to make educated choices, the better it is for us all. The main problem, however, remains unaddressed, namely that the ways this information is given does not really educate. For the average consumer, calories are just numbers. We may have heard that eating fewer calories is better for our waistline. But that is about the extent of our common knowledge.

Most people don’t look at their food in terms of numbers. They look for instant gratification and a deal that gives them the most bang for the buck. We have to try harder to communicate clearly what’s at stake here. We must find better ways to explain to the public the issues of health and nutrition, and do so in simple, user-friendly terms.

We all, regardless of class or education, should have the right to know exactly what goes in the food we eat and why some of it is harmful to our well-being, especially when it’s consumed in oversized quantities.

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 http://www.timigustafson.com and at Amazon.com. You can also follow Timi on Twitter at http://www.twitter.com/TimiGustafsonRD

Studies on public health issues routinely agree that today’s most common health problems are substantially nutrition- and lifestyle-related. Unfortunately, with all the diet fads around us, many of us are ever more confused about what to eat and what to avoid. Even the government keeps revising its nutrition guidelines in the interest of public health. You have probably heard of the “Food Guide Pyramid.” Several versions of the FGP have been published over the years by the government as well as by private researchers and advocate groups. The most widely known is the USDA Food Guide Pyramid, which was originally released in 1992. This was the first time the government issued a warning about the dangers of high fat foods. A “remodeled” version of the USDA Pyramid is issued every five years. The next update is scheduled for this year.

No foods are “forbidden,” but some are clearly preferable to others

I want to offer a slightly different version of these recommendations with added emphasis on fresh vegetables to be included in every meal and whole grains with most meals – similar to what is known as the “Mediterranean diet.” Foods that are naturally low in fat, high in fiber and dense in nutrients should build the foundation of any health-conscious diet plan. Animal fats, refined flour products and sweets should rather make rare appearances on your plate. You may also want to watch your oil consumption via cooking ingredients and salad dressings. Because of their high content of monounsaturated and omega-3 fatty acids, olive and canola oil may be used more liberally. All others, especially tropical oils (palm and coconut), I advise to apply sparingly.

Even items that are widely considered to be healthy, such as rice and pasta, have also significant downsides. It is called the “glycemic effect.” What it refers to is the speed and degree at which food raises the blood sugar. Refined foods – like white rice and white flour products – have an especially high glycemic effect. Consuming large quantities of these foods may result in rapid blood sugar changes. Elevated blood sugar levels cause an increased secretion of insulin, which, in turn, may result in a drop of blood sugar – a kind of rebound effect – making you to feel hungry again.

For the same reasons, you should not over-indulge in refined and processed snack foods between meals, especially the sugary kind. Excess sugar gets converted to fat and stored in fat cells. Highly concentrated sugar content can be found not only in sweets but in many other items as well, including sodas and fruit juices.

To avoid some of these negative effects, it is advisable to counterbalance high-glycemic foods with low-glycemic ones. For instance, mixed meals that include protein, fat and carbohydrate produce a lower glycemic effect. Black beans in combination with rice or kidney beans added to pasta have a similar effect of stabilizing your blood sugar. I also recommend to consume vegetables, grains and fruits in their natural form, since foods that are eaten whole have a lower glycemic effect than when they are processed, refined or juiced – as in white bread, white rice, refined grain cereals, crackers, cookies, cakes, smoothies and juice.

Portion sizes everyone can understand

Yes, size does matter! Bigger is not necessarily better. Food portions have increased substantially over the years, both inside and outside the home. “Value sizing” may offer more bang for your buck – but in the end your health may pay the price.

Determining portion sizes can be tricky. Nutrition labels can be hard to read for the untrained eye. How big is a medium-size potato? What’s an average bagel? How much pasta fits in a cup? Why do most food packages contain more than one serving? Here is an easier way to get the measurements right:

Three ounces of meat equals the size of a deck of cards. A medium potato is as big (or small) as a computer mouse. A bagel should be the size of a hockey puck. One cup of pasta is the same size as a tennis ball. A pancake should be the size of a compact disk. Three ounces of grilled fish is as large as a checkbook. An ounce of cheese looks like a pair of dice. Two tablespoons of salad dressing fill a ping pong ball. A teaspoon of oil or butter is no larger than the tip of your thumb. One ounce of chips or pretzels fits in the palm of your hand. A cup of fruit is about as big as a baseball. One half cup of cooked rice fits in a cupcake wrapper.

Make a shopping list and stick to it!

The first step to healthy eating begins in the grocery store. All your good intentions will be frustrated if you don’t know how to navigate the aisles and separate the good stuff from the bad. For that matter, you may also wish to plan your meals ahead of time instead of following your impulses while you are shopping. Make a list for the whole day (or week) and lay out a daily/weekly “nutritional map.” And don’t come to the store hungry! You are much more likely to make spontaneous decisions that you later regret if you shop on an empty stomach.

Healthy eating versus convenience

People who recognize the need to make lifestyle changes often complain that they get little support from the world around them. Finding nutritious foods that are “user-friendly” can be hard. Especially for those who travel a lot and spend much time away from home, it can be difficult to maintain control over healthy eating patterns and exercise routines. There is also the issue of convenience. After a long work day, it can be just too much effort to prepare an elaborate meal. Steaming vegetables and cooking wild rice does not sound appealing when you’d rather sink your teeth into a juicy burger. But there are realistic and easy-to-follow alternatives to everyday cooking at home and even when eating out at your favorite restaurants. You don’t have to deny yourself the pleasure of your favorite dishes or search for special resources to begin a healthier lifestyle. In most cases, a few small adjustments can make all the difference.

If you don’t have the time or are unable to control the quality of your food, eat small meals more frequently. Don’t wait until you’re starved and then wolf down a big plate when you finally find the time. Don’t eat large portions late at night.

Try to find fresh foods whenever possible. What comes out of a can or a box is rarely nutritionally balanced and certainly not fresh. If you don’t have access to fresh fruit and vegetables during the day, make an effort to pick up a wholesome lunch or dinner at a quality supermarket instead of a drive-through. Include a wide variety of foods in every meal. Our body needs more than forty different nutrients every day to stay in good health.

No matter how rushed you are, you should take time for your meals and eat them slowly. Of all the things you pay attention to throughout the day, your health should not rank last. Drink lots of water. Coffee, tea, cola and alcoholic beverages are all diuretics and make for poor substitutes for water. In any case, make sure you stay hydrated. Often you may feel hungry when, in fact, all you need is water.

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 http://www.timigustafson.com and at Amazon.com. You can also follow Timi on Twitter at http://www.twitter.com/TimiGustafsonRD

Before we get further into the details of a healthy lifestyle, let me make an important point. Being healthy extends beyond the physical aspect of our being. Plenty of people whose bodies are seemingly in perfect shape may otherwise be ill in certain ways. Some are dysfunctional or outright self-destructive in their behavior. Again, others may have to cope with physical disabilities, but they maintain such a great attitude toward life that one cannot help but envy them. Good health is a state of body and mind. Having positive thoughts and feelings can be as important as eating nutritious foods and getting exercise.

I always begin working with new clients by asking them about their lifestyles. Many of them confess that they pay little or no attention to their habits. They are so immersed in their busy schedules that they go through the day as if on autopilot. Naturally, we all need to stick to a certain routine just to get through the day. We could not function otherwise. Even “bad” habits can serve a purpose as long as they give us pleasure, ease pain or are part of our social environment. Problems arise when we lose control or become addicted – often without knowing it.

Of course, we don’t adopt unhealthy habits intentionally. We don’t smoke cigarettes in order to get lung cancer or eat ice cream to get fat. However, many of us willingly take such risks and accept them as a trade-off between instant gratification and long-term effects.

In order to break bad habits, we have to replace them with better ones. Since habits – especially the bad ones – develop insidiously and over time, it is not advisable to apply radical solutions or expect salvation from a “miracle pill.” I cannot stress enough that people should not expect quick fixes.

Mere deprivation will only leave an empty void that needs to be filled in one way or another. It is also crucial that we understand why we have acquired our habits in the first place. Our “natural inclinations” can only be reversed when we are aware of the role they play in our lives. If eating certain foods provides us with comfort or helps us to cope with stress, we cannot simply ignore that need by resisting our urges. We must first find healthier alternatives.

Of course, we cannot always control what happens to us at home, at work, or when we travel. After all, we don’t live alone in this world. The events of the day can sweep our best intentions away. So, before you read on, I invite you to pause for a moment and consider how much attention you pay to your habits.

Keeping a food diary

A good way to observe your eating habits is a food diary. Keeping a food diary is easy. But make it user-friendly! Any notebook, computer or even your cell phone or Blackberry can do the job.

Begin with a survey of your day. A thorough analysis of your eating habits may include a list of questions you can answer right away: When did I eat? How did I eat? Why did I eat? Call them “eating cues.” Ask yourself: Do I eat when I’m upset, under stress, lonely, or bored? Do I eat although I’m not hungry or keep eating when I’m already full? You may also consider the eating style you have developed over time: Do I often eat quickly and absentmindedly? Do I have a mealtime schedule, or do I snack whenever food is within reach?

Most importantly, be honest with yourself. You don’t have to share your analysis with anybody else. As a matter of fact, it is advisable that you don’t “inform the world” prematurely about your intentions to change. 

In the beginning, you may find it harder to remember all the food you consumed during the day. That is the purpose of keeping a diary. It is okay to be more sketchy in the beginning; however, you should become more specific over time, especially when measuring portion sizes.

After you have identified what should be the desired outcome (e.g., I want to lose weight to be healthier, live longer, look better, be more active, etc.), apply the appropriate strategies. Write down the calorie amount you want to allow yourself. Next, make sure you keep track of your actual intake, including all meals, snacks, and also beverages. Remember, everything counts! At the end of the day, take stock. Have you met your goals? You can do the same with your physical activity level. If you were successful – congratulations! If not, don’t give up. Try again tomorrow.

Review your food diary regularly. This will help you to better understand your “eating patterns.” Many people have the highest calorie and fat intake when their energy and activity level is at its lowest. That is a sure recipe for weight gain. If you are a late-night-snacker, be aware that more extra calories will be stored in your body as fat, instead of being burned as fuel for physical activity. For successful weight management it is especially important that you match your food intake with your energy expenditure.

Controlling hunger

Different people respond differently to hunger. Some react to the slightest twinge, others wait until they are nearly starved. Filling up whenever you can eat is not a good idea. It tells your body to increase consumption. On the other hand, ignoring hunger signals for too long may lower your energy level to the point where the need for food may result in binge eating.

On a scale from 1 to 10, ask yourself how strong your “hunger signals” are. When you reach stage 5 to 6, that is when you are not yet ravenous but somewhat hungry, you should think about getting something to eat. Don’t wait until you get to stage 8 to 10. If you fast too long you won’t be able to control yourself when food finally becomes available. Stop eating at stage 2 or 3 when you are satisfied but not yet full. Eat slowly since it takes about 20 minutes for the stomach to signal to the brain that it has had enough. Note that alcohol and caffeine make it harder to recognize subtle hints of fullness.

Be extra careful when you encounter food that is nicely presented at a deli counter, food stand or buffet. A feast for the eyes can be quite seductive. How often do you find yourself eating food simply because it looks good? If you resist your impulses, the temptation will eventually pass – right?

Making time for exercise – get moving!

Physical activity is an essential component for a healthy lifestyle. It is never too late to begin exercising, even if you have been out of shape for a long time. Consult with your physician before you get started. If you have had little or no exercise in a while, start slowly. You can gradually add more to your daily routine. Eventually, you should aim for at least 30 minutes of moderate physical activity (such as walking or bicycling) on most days of the week. For weight loss, you need at least twice this much, preferably 90 minutes of daily moderate exercise.

Choose an exercise program you enjoy. No matter which one you favor, focus on these three areas: Aerobics, strength, and flexibility. Aerobic exercising, such as walking, running, swimming and bicycling is beneficial for cardiovascular fitness. Gymnastics, weightlifting, yoga and tai chi can help to build your strength and flexibility.

The main obstacle (or excuse) for most people who don’t exercise enough is time. Perhaps your day is already packed with work and other obligations and you find it hard to squeeze in one more thing. If you cannot join a health club or run around a track, here are some alternatives:

 • Walk short distances instead of driving.
 • Take the stairs instead of the elevator.
 • Park the car further away from the office or the shopping mall.
 • Do yard work or gardening.
 • Walk or ride a bike to run errands around town.
 • Go dancing on weekends.

There are many other exercises you can do simultaneously while you work or watch TV, such as leg lifts, stretching or even using your briefcase as a substitute for free weights on your way to the next meeting. Once you have become more active, you may consider joining (or starting) a “walking club” with like-minded coworkers, instead of hanging out with the lunch bunch.

If you find it hard to keep your commitment to regular exercise or get discouraged when your goals don’t seem to materialize fast enough, don’t give up but rather consider the alternatives: What would you gain from letting yourself go? Nothing. So keep going!

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 http://www.timigustafson.com and at Amazon.com. You can also follow Timi on Twitter at http://www.twitter.com/TimiGustafsonRD

It is the time of the year again when many people think of changing their “evil ways.” The Holidays are over and regrets abound. Too many indulgences have left their ugly marks, mostly around the waistline. For us dietitians business is good but, unfortunately, we also get plenty of “repeat customers” – patients we have seen before. I never look forward to these reunions.

There are the “yo-yo” clients whose weight goes up and down with predictable regularity and who go on annual diets in an almost ritualistic fashion. But there are also those for whom their ongoing struggle with weight gain is serious business and can be a matter of life and death. Some have worked long and hard to lose extra pounds, lower their blood pressure or diminish the effects of their diabetes. Now they come back to start all over. To those my heart goes out and I share their pain more than they will ever know.

Naturally, I blame myself when I have been unable to make a longer lasting impact on the lives of my patients. It is a frustrating experience for everyone involved, and I don’t find much comfort in the thought that even my best efforts can only do so much and that success in never assured. But I also realize that there are some valuable lessons to be learned.

When people decide or find themselves forced to undergo significant lifestyle changes, or when they are required to give up old habits, like overeating, smoking or drinking, they often find themselves initially in a very vulnerable spot. Some suffer from feelings of personal guilt and shame for having let themselves go for too long. Others struggle with the effects of withdrawal and deprivation. More than once I’ve heard new clients use the word “reckoning” when describing their reasons for consulting me. Negative emotions that lead to self-loathing and self-flagellation of this kind can be significant obstacles in the therapeutic process and may take much time and effort to overcome.

Others go to work in a fury. As if to prove their determination and seriousness of their commitment, they make the mistake of initially setting the bar unrealistically high. Of course, ambition is good and I readily support anyone’s willingness to work hard on behalf of their health. But if the goals are out of reach to begin with, failure is practically a foregone conclusion. So my first advice to this year’s “resolutionists” is this:

First: Whatever your goals are, count on some degree (or even a lot) of failure along the way. Look at it as an inevitable part of what you are trying to accomplish. Never define your success singularly from the perspective of the best possible outcome! Rather value and appreciate every step that leads you closer to your main goals as small but significant contributions. Eventually they will add up.

Second: Make changes gradually and add new ones at a practical pace. Don’t try to implement the entire program all at once. Make sure your “innovations” fit in your existing lifestyle and social environment, or at least are not outright in conflict with them.

Third: Stay positive, no matter what. Keep your eyes on the prize! Don’t lose sight of what you ultimately want, no matter what setbacks you may face. Maintain a clear vision of yourself and how your life will be when you finally reach the finish line. That vision will serve you as your compass and will hold you steady when it seems too hard to keep going. I know this to be true. I’ve seen it work time and again.

Have a happy and healthy New Year!

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 http://www.timigustafson.com and at Amazon.com. You can also follow Timi on Twitter at http://www.twitter.com/TimiGustafsonRD

Most dietitians are not fond of January. Yes, we get a lot of business this time of the year, but it’s not a pretty picture. For so many of our clients “the most wonderful time of the year” is often followed by a period of misery and regret. The holiday celebrations have left their mark again – mostly around the waistline – and it can be hard to muster enough resolve to take up the battle of the bulge once more.

We all know that failure is a part of life and, to some degree; we find that to be acceptable. Of course, we’d rather think of ourselves as successes. Failure is the plight of others. Especially my generation has been brought up to believe that there are always bigger and better things in store for us and that our best days are still ahead.

I am no exception. Throughout my life, I never questioned the importance of achievement. I’ve always considered myself as a disciplined, goal-oriented person, someone who was able to roll up her sleeves and do whatever it takes to get the job done. As a wife, a mother, a homemaker, a professional and later as an entrepreneur, I’ve tried my best to fulfill expectations – those of others and, even more so, my own. I even used to organize my aspirations by drawing up flow charts, listing my goals and strategies of their realization.

Over the years, however, I managed to become a little wiser. I still believe that having goals is healthy and even necessary if we are to function at all in this world. Yet I don’t pursue my aspirations any more with the same rigor. Rather than focusing on the road ahead and mainly living in the future, I now try to stay present in the moment. I’ve learned through trial and error – sometimes the hard way – that there’s not much in life I can have total control over, so I just as well get comfortable with the surprises.

I know, of course, that we cannot exist without concern for the future. We need to believe in something that reaches beyond the here and now. We long for the day when we will be happy, win the lottery, find the right partner and have all our dreams come true. Perhaps there’s a good reason why so many people worship celebrities. At least they let us experience vicariously seemingly perfect lives.

Even now I’m not without dreams – not yet. I know what I still want. But I’m also keenly aware and full of gratitude for the countless blessings I’ve already received. It’s the latter that I build my hopes and desires on. My past experiences – failures as well as successes – serve me well as my foundation to deal with the things to come. Or, as one of my clients once put it in much more compelling terms: “Since I can’t undo my past, I might as well make use of it for the future.”

It gives me comfort to know that the desires I still have left in me are the product of everything that came before. Rose Kennedy had it right when she said: It doesn’t matter what happens to you. It only matters what you do with it. Perhaps these are silly notions that come with age. If they sound ridiculous – I still prefer good thoughts to bitterness.

So, here is my proposal for a good New Year’s resolution: First: Don’t look back, at least not with regret. Don’t despair over all that went wrong, didn’t work out, turned out to be disappointing, etc. If you tried and failed – good for you. You learned something. Second: Don’t lose sight of the big picture. It’s not about the little things; it’s about what they add up to. Third: Take action. Once you know what you need to do – do it! Never mind the circumstances from where you start. Other than all that, be happy! Live in the moment! Good luck and have a happy New Year.

 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 http://www.timigustafson.com and at Amazon.com. You can also follow Timi on Twitter at http://www.twitter.com/TimiGustafsonRD

In principle, I guess, one can get addicted to anything. I’m not just talking about drugs, alcohol, caffeine, nicotine or food. People can develop addictions to other people, their work, shopping, television or the Internet. The latter seem especially prone to cause addictive behavior. In this past year, the media outlets of every kind have been selling us “the news” like junk food, thereby creating yet another addiction.

Certain addictions are hard to avoid in our culture where more is always considered better. We take it for granted to think of progress exclusively in terms of “growth.” So we find ourselves in a never-ending chase of things that supposedly make our lives more comfortable and more exciting. We live in larger homes, drive bigger and faster cars and surround ourselves with more possessions than any generation before us – and yet, there remains this nagging feeling that we don’t have enough to be content.

Inevitably, our relentless “pursuit of happiness” comes at a steep price. It’s called stress. True, most people suffer from stress and anxiety at one time or another. That’s life, some would say. Yet, what we are seeing today seems somewhat different. More and more people exhaust themselves, just by trying to keep up. They are reaching the end of their rope. Doctors and psychologists have already come up with new terminology to describe the stress symptoms they find in their patients with increasing frequency, using terms such as “time stress,” “chronic overscheduling” or “time poverty.”

To be sure, having goals and ambitions does not automatically make anyone sick. There is such a thing as “good stress” where people can thrive on a certain amount of pressure and even derive pleasure from it. But being constantly pressed for time without relief is not healthy, no matter how we may rationalize it. In fact, the idea that a “normal” life has to be filled with constant activity is a concept that should not remain unquestioned. Why should it be “the norm” that we always work harder, earn more money, buy more stuff, increase our standard of living? Why is having the newest and the latest to be considered a must? Why can’t we imagine living without gadgets that did not even exist a little while ago? Why don’t we ever feel that we have accomplished enough and that we can enjoy what we already have?

The Holiday Season is supposedly a time when we stop the rat race and focus on family, friends and all the good things that really matter in life. Of course, most of us end up doing the exact same thing as last year and the year before. We get caught up in the Holiday rush, no matter how much we wish it was different this time.

There are better ways to deal with our perpetual time crunch – there must be! Merely wishing life was different is not enough. All lifestyle changes, great and small, require will power and determination. Here are a few ideas that may help things along:

First: Let’s establish some rules! No matter how much pressure we may receive from the outside, let’s not forget that we are responsible for the ways we spend our time. Only we can find ways to organize our time better and use it more wisely. Instead of running around like crazy trying to put out fires all day, let’s set up a healthier routine and stick to it.

Second: Let’s set priorities! Let’s ask ourselves what value we get in return for our time and effort. Is our only reward more money to buy more stuff? So what if we don’t have all the latest fads? Those will be outdated and obsolete tomorrow. Instead, let’s focus, perhaps with a sense of gratitude, on what we already have – and not just in material terms.

Third: Let’s include regular down-time in our schedules, so we can recover and recharge our batteries. There are benefits in doing nothing once in a while. Allowing ourselves to slow down should not make us feel guilty. So, let’s switch off the cell phone, get off the Internet, stop listening to the News. Instead, let’s go for long walks, find a quiet place where we can spend time alone, meditate or write a journal – these are the gifts we can give to ourselves that will make for a truly Happy Holiday Season.

 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 http://www.timigustafson.com and at Amazon.com. You can also follow Timi on Twitter at http://www.twitter.com/TimiGustafsonRD