Timi Gustafson, R.D.

Helping people to live healthy and fulfilling lives.

More People Are Using Antidepressants, Just to Keep Going

August 9th, 2014 at 11:36 am by timigustafson
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In 1994, when Elizabeth Wurtzel wrote “Prozac Nation,” an autobiographical account of her struggles with severe depression, which was later adapted into a feature film under the same title, her story was considered an extreme case of a troubled life. What she described then, however, was already a widespread phenomenon that has now morphed into a national malaise and beyond.

Antidepressants and painkillers rank among the most commonly prescribed drugs in the United States today. In 2011, the Centers for Disease Control and Prevention (CDC) National Center for Health Statistics published a report that identified about 11 percent of the American public as antidepressant users, a 400 percent increase since the 1980s when previous surveys were taken.

Worldwide, consumption of antidepressants has been dramatically on the rise over the past decade, and there are no signs of abating. On the contrary, the pharmaceutical industry predicts ever-increasing demands in the U.S. and globally.

According to the CDC report, people who take antidepressants do so not only to treat depression but also anxiety and other disorders in response to stress. In fact, about 8 percent of those taking antidepressant drugs had no current symptoms of depression at all.

Women between the ages of 40 and 59 make up the largest group of antidepressant drug users – about 23 percent. Females in general are more likely to take such medications than males; whites do it in greater numbers than other ethnicities; most users stay on antidepressants for two or more years; less than half ever seek professional help in form of hospitalization or counseling.

Experts have offered a wide range of explanations for the growing demand for psychotherapeutic drugs. The heightened economic struggles over the last few years have added substantially to the stress levels vast parts of the population are exposed to. In the media, pharmaceuticals of all kinds, including antidepressants, are aggressively marketed, and many insurance plans cover them. There is also suspicion that many doctors tend to over-diagnose when it comes to psychological disorders, even in cases where they appear to be temporary and mild in nature.

The truth is that antidepressant drugs are not harmless and can cause a number of unpleasant side effects, among them nausea, weight gain, loss of sexual desire and erectile dysfunction, insomnia, fatigue, agitation, suicidal thoughts, and even greater anxiety.

Experts recommend to switch between different types of antidepressant drugs if debilitating symptoms persist, but they also warn not to take such steps without consulting one’s physician.

Generally speaking, taking medications against depression or anxiety should not always be the first measure to find relief. A health-promoting lifestyle that includes eating a balanced diet, regular exercise, and enough sleep can be very helpful in dealing with many disturbances, both of body and mind. That does not mean to underestimate their seriousness, but at least it can provide a much-needed foundation for recovery.

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

Exercise Can Make You See the World in a Different Light

August 2nd, 2014 at 8:44 am by timigustafson
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Being physically active has countless health benefits. It helps prevent weight problems and reduces the risk of serious illnesses like heart disease, diabetes, and cancer. But according to a recent study from Canada, regular exercise can also improve how people perceive the world around them. Especially those suffering from anxiety or depression can profit from workouts or even just short brisk walks, researchers found.

Exercising and relaxation techniques like Yoga have long been successfully utilized in the treatment of patients with mood and anxiety disorders, said Adam Heenan, a researcher and PhD candidate in clinical psychology at Queen’s University, Ontario, and co-author of the study in a news release by the university. What sets this study apart is that it was able to demonstrate how participants perceived ambiguous events like being approached by an unknown figure. It found that those who had previously exercised, for example by walking or running on a treadmill, felt less apprehensive about the encounter than others who had remained sedentary. The results were similar for those who engaged in relaxation exercises.

Their findings could be useful in the treatment of overly anxious or depressed individuals, the researchers concluded. If physical exercise can indeed manipulate how such persons feel about their surroundings, following an appropriate regimen may have significant therapeutic advantages, they suggested.

Earlier studies have shown that exercising does not only stimulate the brain but, at the same time, can also induce calmness and reduce the effects of stress. Rigorous physical activity increases the secretion of endorphins, chemicals in the brain that can induce a sense of relaxation and wellbeing.

While being exposed to a certain amount of stress is unavoidable and may even be beneficial in some situations, chronic stress can lead to multiple damaging effects, including psychological dysfunctions. Stress-related anxiety disorders rank among the most common psychiatric illnesses, according to the Anxiety and Depression Association of America (ADAA).

Some studies found that people who maintained a regular exercise routine were up to 25 percent less likely to develop depression and/or anxiety disorders than those who did not.

Other research showed that habitual exercisers have on average more self-esteem, are less prone to mood swings, sleep more soundly, are better equipped to deal with life’s challenges, and run a lower risk of succumbing to age-related cognitive decline, including Alzheimer’s disease.

Naturally, different people respond differently to exercising, and not all activities produce the same results. What experts say they know for certain, however, is that sedentary behavior is harmful in many ways, and is considered a “silent killer” that contributes not only to diseases but also shortens people’s life span. For this reason alone, it would be worthwhile to start moving, wouldn’t it?

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

Creative People Age Better, Study Finds

July 25th, 2014 at 1:30 pm by timigustafson
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Do creative and artistically inclined people have advantages over the rest of us mere mortals who can barely draw a stick figure or whistle a simple tune? There are indications that individuals who are able to use their talents also tend to fare better in other ways, including their physical and mental health, compared to others whose existence mainly consists of repetitiveness and routine. Still, scientists have never been able to prove that creativity is indeed a contributing factor to humans’ wellbeing.

Picasso was undoubtedly one of the most creative persons one can think of, and he maintained a zest for life and work well into his 90s. But so was Mozart, who tragically died at 35 years of age. Hemingway, perhaps the greatest writer of his generation, couldn’t pen a single word for long periods of time – mostly because of drunkenness. Some famous artists have looked upon their gift as a curse rather than a blessing. So, should we assume any connection between creativity and wellbeing at all?

One study that looked into the health status and life expectancy of creative people found that creativity may indeed be associated with delayed decline in cognitive and physical health at an advanced age. While it remains unclear whether engaging in creative activities or the use of creative energies actually contribute to the slowing of the natural aging process, it is conceivable, according to the researchers, that creative people find better ways of coping with their diminishing capabilities than their less resourceful counterparts. On the other hand, there are highly creative persons who only function superbly in a specific area of their interest and are not better equipped for problem solving beyond their expertise, for example when it comes to their health needs.

Prior research, including a landmark study from Seattle on the “Relationship Between Personality and Cognition,” has shown that attitude and outlook on life were important components for maintaining the mental health of seniors in their 70s and 80s.

Experimentation, openness to new ideas, and flexibility in dealing with changes are the essence of creativity, and they are also crucial ingredients for healthy cognitive aging, the researchers say.

Thankfully, you don’t have to be a genius or maestro yourself to stay healthy and vital. Even just loving to read, attending art performances, and keeping stimulating social ties can yield enormous benefits throughout life, according to a study on creativity and aging, which was sponsored by the National Endowment for the Arts. Seniors between the ages of 63 and 103 who participated in a variety of weekly art programs were found to be in better health, had fewer doctor visits, and used less medication in comparison to a control group that attended no such activities. They also showed better results in mental health tests, and were overall more involved in their communities.

Creativity can find fertile ground anywhere. But it takes a personal decision and commitment to openness to change as well as acceptance of risk, including risk of failure. Conservatism, hunkering down in the hope that things will remain the same, is not helpful and hampers any creative process. That doesn’t mean everything from the past has to be overthrown and redone from scratch. But it can require rethinking of some old traits that may no longer serve us well. Or, what has been overlooked for some time may regain relevance when seen in a different light.

The beauty of aging is that there is room for new perspectives based on hindsight and greater appreciation for the preciousness of time. It is also a most humbling phase in life when we realize how little, if anything, we are able to accomplish beyond the narrow horizon of our short existence. And yet, it is up to each of us how our days, up to the last, continue to unfold.

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

Too Little Sun Exposure Now Found to Be a Health Risk

July 20th, 2014 at 3:33 pm by timigustafson
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For many years, we have been told to avoid prolonged exposure to the sun because of health risks like sunburn and, more seriously, skin cancer. Now a new study found that getting too little sun can cause problems as well. According to recent research, women who consistently avoided direct sunlight had a greater mortality risk from all causes, including skin cancer, than their counterparts with higher sun exposure.

Sunlight is the main source of vitamin D. Deficiencies in this vitamin are linked to multiple health threats, among them cardiovascular disease and aggressive types of skin cancer, the scientists involved in the study said.

The findings, which were published in the Journal of Internal Medicine, run contrary to recommendations by most experts. Excessive sun exposure is a known cause of skin cancer, which is now the most common form of all cancers, according to the Cleveland Clinic. The Centers for Disease Control and Prevention (CDC) urge people to take preventive measures such as wearing protective clothing and sunscreen to avoid skin damage at all times.

While the authors of this latest study acknowledge the importance of protecting the skin, they say that the established guidelines may be too restrictive, especially in regions of the northern hemisphere where sunshine is limited. In populations living in these areas, there is epidemiological evidence that all-cause mortality is related to low vitamin D levels, the researchers concluded.

For the study, nearly 30,000 Swedish women, ages 25 to 64, were recruited from 1990 for a 20-year follow-up period where their sun exposure habits were recorded and analyzed in connection with their overall health. At the end of the study, 2545 participants had died.

“We have found that all-cause mortality was inversely related to sun exposure habits,” wrote Pelle G. Linqvist, a researcher at the Department of Obstetrics and Gynecology, Cintec, Karolinska University Hospital in Stockholm, Sweden, and lead author of the study report. “The mortality rate amongst avoiders of sun exposure was approximately twofold higher compared with the highest sun exposure group. […] Following sun exposure advice that is very restrictive in countries with low solar intensity might in fact be harmful to women’s health,” she added.

The caveat here is that the study only involved women from Sweden who were presumably of light skin color. The amount of sun exposure each individual received was self-reported, and no blood samples for the determination of vitamin D levels, or information about the use of vitamin D supplements were collected.

Other experts have suggested that the importance of sun exposure as a vitamin D source has diminished due to fortification of many foods we consume today, including dairy products. Also, using supplements can make up for some deficiencies that may result from staying indoors or living in places with fewer sunny days.

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

How to Make the Most of Your Vacation

July 15th, 2014 at 6:32 pm by timigustafson
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According to the Bureau of Labor Statistics, Americans do not only work longer and take less time off than Europeans, and as of late, even the Japanese, they also seem unable to reap the benefits of their holidays as much in terms of recreation and rejuvenation. Studies show that the effects of taking breaks from work can vary dramatically based on how workers choose to unwind.

Perhaps because most people get no or only short periods of paid vacations here, they tend to fill their getaways with as many activities and experiences as possible. Others indulge in what they deem to be the exact opposite of work by doing literally nothing. Neither approach is likely to serve well the primary purpose of vacationing, which is to return refreshed and recovered from one’s daily wear and tear.

“Relaxation and vacation aren’t merely the opposite of work. They are engaging, vital parts of your life that deserve happy thought and careful attention,” says Jan Bruce, CEO and founder of meQuilibrium who writes about issues of stress in the workplace. “If you think of vacation as a big blank, that’s what you’ll get.”

It is of great importance to incorporate relaxation into daily life, not only during holidays but as an integral part of one’s lifestyle, she says. After all, how your vacation unfolds is heavily influenced by your mindset. If adventure or playing sports recharges your batteries best, go for it – if lounging by the pool does the trick, by all means lounge on. The point is to get in the right spirit or mental shape that makes a vacation satisfying and successful, she advises.

Done wrong, going on vacation can cause more stress than it alleviates, according to the findings of a study from the Netherlands.

Most vacations seem to have strong but rather short-lived effects on people’s health and wellbeing, says Jessica de Bloom, a researcher in behavioral psychology at Radboud University in Nijmegen, Netherlands, and lead author of the study. Still, positive experiences associated with vacationing like pleasure, relaxation, savoring, and control over one’s time appear to be especially important for the strength and persistence of vacation after-effects, she says.

Not surprisingly, the length of a vacation also makes a difference. Taking time off for two to four weeks – more common in European countries than here – showed greater benefits in terms of recovery from work-related stress than shorter breaks, according to the study. Among the study participants, those benefits peaked around the eighth vacation day and then decreased gradually towards the end of their holiday.

The researchers also looked into the sleep patterns of vacationers. Getting a minimum of eight hours sleep during vacation is strongly recommended, they say, because sleep is an essential part of the recovery process, especially for workers who are chronically sleep-deprived. The effects of getting more rest have also been shown to last beyond the vacation period, which further underlines its importance.

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

Foodborne Illnesses Keep Rising, Government Report Finds

July 9th, 2014 at 11:15 am by timigustafson
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Summer is the time for picnics, barbecues and outdoor cooking. Unfortunately, it is also a time when more people fall ill from food poisoning due to warm temperatures and unsafe storing and handling of perishable foods. According to the Centers for Disease Control and Prevention (CDC), some foodborne illnesses have increased by 75 percent since the agency conducted its last survey less than a decade ago.

The CDC estimates that every year about one in six Americans (or 48 million) get sick from eating spoiled food items; 128,000 are hospitalized, and 3,000 die from food-related diseases. Children and the elderly are most vulnerable.

While the number of salmonella cases, the most common foodborne illness, has actually slightly dropped in recent years, vibrio infections or vibriosis from uncooked seafood like raw oysters and sushi have become much more widespread, possibly due to the growing popularity of these fares.

Attributing any illness to certain foods is complicated, experts say, simply because there are thousands of different edibles we consume in many varieties and combinations even in a single meal. Therefore, in most cases, it is difficult if not impossible to identify what particular food is responsible for someone to get sick, says the CDC.

However, individual food items can be categorized in different groups, which can help investigate the origins of outbreaks, alert consumers, and draft better food safety regulations, according to the agency. For this, it has developed a list of 17 categories, also called commodities, based on the nature of the food source in question. In every outbreak analysis, scientists try to determine in hierarchical order whether the source came from livestock or livestock products, seafood, or plant-foods.

The best approach to limiting food poisoning occurrences, of course, is prevention through careful storage and handling. The National Institute of Health (NIH) recommends that people thoroughly wash their hands before and after touching food, especially raw animal products like meat, fish, and poultry. The same goes for the utensils and cooking ware that are used to prepare them.

Proper refrigeration of perishable foods – such as all uncooked or undercooked meat and seafood as well as eggs and dairy products – is equally as important. Leaving these items exposed to warm temperatures for too long, whether on route from the grocery store or during preparations, can cause spoilage that may not be immediately noticeable but can still have negative consequences. Experts recommend never to consume foods you are not certain about in terms of freshness or time of expiration. Do not hesitate to discard anything that looks or smells suspicious, or you know has been stored unsafely. Your and your loved ones wellbeing is not worth the risk.

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

Don’t Just Sit and Watch, Go Out and Play

July 4th, 2014 at 4:17 pm by timigustafson
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Whether you are a diehard fan of football – or, as Americans call it, “soccer” – or not so much, it is impossible to escape the World Cup fever that has gripped the globe again this summer. With the competition in full swing, millions spend hours sitting in front of TVs and computer screens, while their teams engage in grueling matches. For the players it may be one of the most physically challenging sport events of any kind, but for the rest of us, it is basically party time for a month.

Even if you discount all the drinking and snacking that typically comes with watching games on television, the fact that people sit for extended periods of time is disconcerting enough, according to studies on the health effects of sitting. Recent research from Spain found that adults who spend three or more hours in front of the tube per day may double their risk of premature death compared to those who watch less.

For their project, the research team followed over 13,000 adults for an average of eight years, studying their physical activity level and sedentary behavior. They found that participants who watched television for an hour or less per day had approximately half the mortality risk of those who watched three hours or longer.

The results took into account diet and lifestyle differences as well as age. It is possible that other factors like existing illnesses played a role in some cases, but it also became clear that prolonged inactivity contributed to increase resistance to insulin, reduced lean muscle mass, and increased body fat.

“These mechanisms are related to a higher risk of diabetes, cardiovascular disease, and some cancers, such as colon, rectum, and breast,” said Dr. Miguel Martinez-Gonzales, a researcher at the Department of Public Health at the University of Navarra in Pamplona, Spain, and lead author of the study report, to Reuters.

Other experts on the subject who commented on the study said that these latest findings confirmed prior research that also saw a connection between sedentary behavior and greater mortality risks.

It would be unfortunate if the excitement over major sport events like the World Cup or the Olympic games didn’t trigger more engagement in physical activity, especially among the young. These are occasions when parents could have a better shot at motivating their kids (and themselves) to exercise or just play together.

“One big advantage is that children get to see many sports and athletes in a condensed time frame. It’s the perfect time for parents to encourage their children to consider what [sport] interests them,” said Karen Magnussen, herself a figure skater from Canada who won three World Championship medals and Olympic silver.

Parents should listen and observe how their youngsters react, and support the ambitions they may develop based on what they see in the accomplishments of others, she added.

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

Diet for a Healthier Planet

July 2nd, 2014 at 10:34 am by timigustafson
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While the exact causes of climate change continue to be disputed, there is general consensus among scientists that the phenomenon is real and that human activity plays a significant role in it. But surprisingly, it is not only large-scale industrial enterprise or modern-day transportation that has led to the current warming of the earth’s atmosphere but also very personal behavior like the diet and lifestyle choices we all make every day, according to a new study.

One thing that stands out in particular is meat consumption. The production, transportation and storage of animal food products, especially red meat, greatly contribute to greenhouse gas emissions, affecting the amount of heat retained by the atmosphere.

The study report, which was published in the journal Climatic Change, found that the carbon footprint of meat eaters can be twice as high as that of strict vegetarians, a.k.a. vegans.

Included in the study’s calculations of greenhouse gas emissions were multiple sources, ranging from the use of farm equipment to methane released by livestock.

Reducing meat consumption in favor of plant-based eating would therefore help mitigate the environmental damage stemming from our dietary preferences, the study concluded.

These findings are not altogether new. Past research on the subject showed similar results. Earlier this year, one study found that annual carbon emissions from global agriculture could be reduced by as much as 90 percent by 2030, the equivalent of removing all cars in the world, based on data gathered by two environmental advisory groups, Climate Focus and California Environmental Associates.

The study report includes strategies for mitigating the agricultural impact on climate through reduced food waste, improved farming methods, and ensuring greater food security.

The report also found that 70 percent of greenhouse gas emissions from agriculture come from farm animals, in particular from cows, sheep, and other grazing livestock. Much of these emissions could be eliminated if the demand for animal food products like beef, lamb and pork could be lessened, especially in Western countries but also in fast developing places like China.

The United States is currently the world’s biggest consumer of red meat. Public awareness campaigns like “Meatless Monday” that call for eating less meat have made some progress in recent times. Beef consumption per capita has dropped from its peak at nearly 90 pounds in 1976 to under 60 pounds in 2009, according to statistics.

Cutting back on steaks and burgers has similar environmental benefits as using your car less often or air-drying your laundry instead of putting it in a dryer, according to the Environmental Working Group (EWG).
For example, in terms of reducing environmental impact, having just one less burger a week is like driving 320 fewer miles. Skipping meat and cheese one day a week equals not driving for five weeks. If a family of four foregoes eating steak once a week, it’s the equivalent of leaving their car in the garage for three months. And if every American observed just one meatless day per week, it would be the same as taking 7.6 million cars off the road for good. Something worth thinking about, isn’t it?

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

Food Industry Works Hard to Improve Its Tarnished Image

June 28th, 2014 at 10:59 am by timigustafson
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Some leading food and beverage companies have announced new measures to improve their industry’s reputation and win back the trust of consumers. For example, advertising of unhealthy junk food to minors is scheduled to be phased out within this decade, and less confusing food labeling is also in the works, according to Consumer Goods Forum (CGF), an international network organization for hundreds of retailers and manufacturers that just held its annual summit in Paris, France.

“The consumer goods industry acknowledges its role in the health and wellness of society, the issues around it, and the imperative need for actions. We have to scale up our efforts. We have to accelerate existing initiatives. We have to engage in multi-stakeholder dialogues and efforts,” said Paul Bulcke, the C.E.O. of Nestle, one of the world’s biggest food and drink manufacturers at the meeting. “We need to show [consumers] we are a responsive and responsible industry, now more than ever,” he added.

Besides working towards greater protection of children and more user-friendly labeling, the CGF also called for the industry to increase awareness of the impact modern food production has on the environment such as greenhouse gas emission and deforestation, and to employ effective countermeasures.

At the center of criticism directed at food companies is, of course, the obesity crisis that keeps worsening around the globe. Processed food products that are high in sugar, salt and fat content are seen as leading causes of health problems such as diabetes, high blood pressure, heart disease, and cancer.

While it would be most desirable if manufacturers made healthier foods – the kinds people used to eat – the problem is that real food isn’t really profitable, said Mark Bittman, a food writer for the New York Times. By processing food, instead of selling it in its natural state, companies are able to “add value,” not necessarily for consumers but for retailers who can warehouse and shelf them almost endlessly. For example, potatoes may rot within weeks, but chips last forever; fresh bread may go stale overnight, but the enriched varieties remain soft almost indefinitely. Unfortunately, extending shelf life and reducing spoilage makes processed foods not only more profitable but also much inferior, if not outright harmful, in terms of their nutritional quality.

It would be naïve to think the industry would be willing to abandon the business practices it so successfully developed over many decades only because the public has become more concerned over health issues in connection with their products.

“Food companies are well aware of the health crisis their products cause, and recognize that the situation is unsustainable,” Bittman said. “But […] as long as even one of the big food companies remains cynical and uncaring about its market, they all must remain so.”

And yet, there are changes happening behind the scenes and put in place without much fanfare, even though they are somewhat revolutionary. For instance, industry giants like Nestle and General Mills have begun reducing sugar content in cereals and beverages without publicly saying so, according to reports by the Wall Street JournalRestaurant chains from Applebee’s to Starbucks include more and more low-calorie options in their menus. And both manufacturers and restaurant operators are making what they call “stealth health” modifications in their recipes, from cookies to fast food favorites, cutting back on salt and fat and finding alternatives to maintain taste.

The companies proceed with these changes gradually and even secretly because they don’t always know how far they can go without loosing customers. Later on, if they succeed in reformulating their products to people’s liking, they then can put out additional health claims, expand their market shares, and polish their image, said Julie Jargon, a food writer for the Wall Street Journal who follows these trends.

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

Convenience Is No Longer a Priority in Consumers’ Food Choices

June 25th, 2014 at 11:10 am by timigustafson
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People used to spend as little time as possible on their grocery shopping. Most supermarkets could satisfy whatever nutritional needs a typical family had. But that get-it-all-done-in-one-stop experience may no longer be as important as it once was. Although their daily lives remain as busy as ever, if not more so, today’s consumers increasingly diversify their food sources.

A new study by the Food Marketing Institute (FMI), an advocacy group for the food retail industry, found that for a growing part of the population, the “primary store” now gives way to any number of smaller specialty places. Also, in many households there is no longer a “primary shopper,” meaning that more than one person makes shopping decisions.

“The grocery industry in the U.S. is undergoing some of the most dramatic changes since supermarkets emerged in the 1940s,” says Hayley Peterson, a retail reporter for Business Insider. “Whereas a single store once served all of shoppers’ food and beverage needs, consumers are now buying groceries across more than a dozen retail channels.”

Why the changes? Obviously, spreading out one’s shopping list over several outlets is less convenient and more time-consuming. To be sure, surveys find that the vast majority of food shoppers still go to traditional supermarkets and supercenters for staples, but they can’t always find the precise mix of value, quality, and private label brands they are looking for, according to market researchers, says Peterson. Especially private label groceries are rapidly gaining in popularity and are projected to grow by over 60 percent to $133 billion in annual sales by 2016, up from $83 billion in 2008.

Private labels can be cheaper, although not reliably, compared to their national brand counterparts, but price is not the only reason for their greater acceptance. Most consumers believe – justifiably or not – that smaller labels offer higher quality and better value, according to one report.

But it’s freshness that is the main driver for consumers in deciding where to shop, says Peterson. People who are suspicious of processed and genetically modified foods and want to know where their food comes from will seek out outlets that make them feel safe with their choices. For this, they are not only willing to pay higher prices, they also go (or drive) the extra mile to get what they want.

“It’s no secret that health and wellness have become key drivers of today’s food culture,” says Maggie Hennessy, a senior correspondent for FoodNavigator-USA in Chicago. “For a growing number of consumers, health is equated with less processed. Indeed, many have become savvy readers of product labels, avoiding foods that contain preservatives, chemicals, long or unpronounceable ingredient lists and artificial sounding ingredients.”

As they face these shifts in consumer demands, food manufacturers and retailers of all sizes would do well to take these trends seriously and respond accordingly.

“By increasing selection of and calling attention to locally sourced products, retailers can leverage the value of fresh foods and quality products to build trust and demonstrate that they understand and match up with consumer values,” Hennessy advises.

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

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About timigustafson

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

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