- With Mayo Clinic preventive medicine specialist
Donald Hensrud, M.D.
read biographyclose windowBiography of
Donald Hensrud, M.D.
Donald Hensrud, M.D., M.P.H., M.S.
Dr. Donald D. Hensrud is chair of the Division of Preventive, Occupational and Aerospace Medicine with a joint appointment in the Division of Endocrinology, Diabetes, Metabolism, & Nutrition at Mayo Clinic. He is an associate professor of preventive medicine and nutrition at Mayo Clinic College of Medicine. Dr. Hensrud directed the Executive Health Program at Mayo Clinic for more than 10 years.
He received his B.S. from the University of North Dakota, M.D. from the University of Hawaii, M.P.H. from the University of Minnesota and M.S. in nutrition sciences from the University of Alabama at Birmingham. He completed residency training in internal medicine and fellowship training in preventive medicine at Mayo Clinic and completed a clinical nutrition fellowship at the University of Alabama at Birmingham.
Dr. Hensrud is certified by the American Board of Internal Medicine, the American Board of Preventive Medicine and the American Board of Physician Nutrition Specialists, of which he is a past president.
His career interests have combined nutrition, weight management, and prevention. He is the author of many scientific articles and book chapters and was editor of Mayo Clinic Healthy Weight for EveryBody; The New Mayo Clinic Cookbook, which won a 2005 James Beard Foundation award; The Mayo Clinic Plan: 10 Essential Steps to a Better Body & Healthier Life; and The Mayo Clinic Diet, published in January 2010.
Dr. Hensrud says healthy lifestyle habits in diet and physical activity are extremely important as evidenced by a large body of scientific evidence. He also says implementing these lifestyle habits is realistic, sustainable and enjoyable. A primary goal of his work is to help people achieve this.
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The Mayo Clinic Diet blog
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July 10, 2012
Tips to save time, eat healthy and exercise regularly
By Donald Hensrud, M.D.
We live in a busy world and few people have too much time on their hands. This makes living a healthy lifestyle and managing weight challenging, because it takes time and effort. So, how can we more effectively manage weight in this busy world we live in?
It helps to have the right perspective. For almost all of us, I'd suggest it isn't time that prevents us from making efforts, it's priorities. Achieving a healthy weight can help improve health in many ways, improve quality of life, and help us live longer. What could be more important than that?
Although it takes time to implement healthy lifestyle habits, the return on investment is tremendous — which makes the time investment worth it.
Another helpful item is to look at managing weight not as something "extra" to do, but rather a part of our everyday lifestyle. Just as we eat and sleep every day, we should get some type of physical activity every day, whether it's exercise, activities throughout the day or both.
Taking time to seek out and prepare or purchase healthy, low-calorie food should also be part of our lifestyle, just like brushing our teeth. This doesn't mean you need to spend hours in the kitchen or gym. And some days are certainly tighter than others.
But there are strategies you can employ to make healthy weight management part of your life. At first, it will take a little longer, just like it takes longer to make a recipe you've never made before.
But as time goes on, it becomes more second nature to eat well and be active. For example, many people say they don't feel right if they don't get regular physical activity.
Here are some ways to save time but still eat healthy and get regular physical activity:
- Keep staples on hand for quick, healthy meals. At our house, we can quickly make Greek salads, bean burritos, and whole wheat pasta with red sauce and vegetables because we try and keep the ingredients in the house.
- Look for excuses to walk during the day. Walk while talking on the phone, walk after lunch or better yet — to and from lunch. Walk to talk to a colleague instead of emailing, park a little farther away — you've heard that one before, but have you tried it? Calories burned can add up quickly.
- Buy prepackaged salads, frozen vegetables, canned no-fat beans, canned tuna and other healthy convenience foods for a pinch.
- Set a time to get exercise or other physical activity and stick to it. Put it in pen on your regular schedule — it's more important than almost anything else you do.
"The Mayo Clinic Diet" book has other suggestions for effective and time-efficient weight management strategies. What are some of the ways you incorporate time-saving weight management strategies in diet and physical activity in your lifestyle? Please share.
10 comments posted
January 3, 2013 9:08 a.m.
What's up with the green coffee bean? Is it true that it helpls lose weight???
- Vera
January 2, 2013 8:05 a.m.
I would target the mental aspects as well. Those suffering should see the effects of not controlling their diet. And i mean actually visiting hospice where people really suffer when they become completely dependent in spite of the best help around. That would give them a mental picture and make them stronger to fight the urge and stick to their diet plans..
- Jackie
November 28, 2012 10:21 p.m.
I found this website called easy diet hub; there's a bit more information there if you're not sure about whether or not to commit to this diet, along with tome tips and tricks: http://www.easydiethub.com/mayo-clinic-diet/
- Abraham
November 28, 2012 10:22 a.m.
another great tip to healthy eating could also include drinking 1-2 glasses of water before each meal for 2 main reasons. 1st - having water before each meal stops you from over eating. 2nd - your body at times, when thirsty, confuses itself between hunger and thirst. So before you go for your next big meal, try having a glass of water before you eat.
- William
October 8, 2012 Noon
Dear Sir, Please stop furthering the calorie myth. Show me where in my system there is a calorie counter. BUT THERE IS A CARBOHYDRATE COUNTER AND WE KNOW WHERE AND WHAT THAT IS.
- Louise
September 24, 2012 1:52 p.m.
Chris please see: http://www.mayoclinic.com/health/phentermine/
AN01715 - Mayo Clinic staff
September 22, 2012 12:34 a.m.
Do any of these otc pills work?
- Chris
August 10, 2012 7:17 a.m.
Get a dog. They force you into a regular routine of walking.
- Thomas
August 3, 2012 1:37 p.m.
Another suggestion concerning the way to eat is to try little "tweeks" in the way you eat. Try leaving off many of the condiments we like to add to a meal or at least cut down the amount we use. Mustard alone adds zero calories. This may seem hard to do at first, but just keeping the wanted results in your mind while you are eating will help. Once you finally get to the weight where it is just managing it instead of losing it, then slowly begin to use some of those condiments again but just remember to not use so much. You may find out that you can do without a lot of extra stuff added to your meal.
- Evelyn
July 13, 2012 8:32 a.m.
I have a question about the pyramid. How do I know how many servings to count for things not listed on your servings list? For example, a power bar, or a stew or other home recipe? Fruits and vegetables not on the list I have from the Mayo plan? Is there a tool out there that I can use?
- Beth
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