The Dr. Gourmet Diet Plan

Timothy S. Harlan, M.D. tells you what to eat and when in order to eat healthier, lose weight, and keep it off - permanently!

With The Dr. Gourmet Diet Plan, you'll create a two-week custom meal plan including breakfast, lunch and dinner, for yourself or your entire family - even kids under 14! NO making separate meals. Online planner includes:

1. Automated shopping lists - Just print and shop for the next two weeks of meals.

2. Frozen meal options for lunch or dinner such as Lean Cuisine or Weight Watchers.

3. Easy, delicious recipes, with leftovers for lunches or later in the week.

4. Options for allergies and special diets, including:

  • Vegetarian (lacto-ovo)
  • Low sodium
  • Lactose intolerance
  • Coumadin (warfarin) use
  • GERD / Acid Reflux
  • Gluten allergies (Celiac disease).
  • Diabetes: All meal plans are safe for type 2 diabetics because they are based on the Mediterranean Diet, which is known to be the best diet for type 2 diabetics.

5. Combine special needs if needed: low sodium and lactose intolerant? Coumadin and celiac disease? Just select the options and get your delicious meal plan!

Other Web sites charge you as much as $29.95 per month for this service, but Just Tell Me What to Eat: The Dr. Gourmet Diet Plan is completely free. (We don't even ask for your credit card information.)

Sign up for Just Tell Me What to Eat: The Dr. Gourmet Diet Plan now! »


Dr. Tim Says....

Waist and Hip Measurements

There are a number of factors that can help you estimate your risk for health problems like heart disease, stroke, high blood pressure and diabetes. I have discussed a number of these in this column and there is information throughout the Dr. Gourmet site in The health of it all… sidebars.

There are some risks that you can’t change, like your family history or gender. Lifestyle issues like exercise and diet are the factors that you have the most control over, and one factor in understanding your risk is not just in what you weigh. One indirect measure that is used is the Body Mass Index. This calculation is widely used in research and has proven a fairly accurate predictor of risk for illness.

Another measurement is the Waist to Hip Ratio or WHR. This is calculated by dividing the measurement around your waist by the measurement around your hips. If the result is over 1.0 you would be considered to be at higher risk for heart disease and other health problems. Researchers have called having a high WHR the “apple” shape because weight is centered in the abdomen. People who are apple shaped are at higher risk than those with their weight centered in their hips (also known as “pear” shaped).

Numerous studies have shown that high WHR to be a very accurate predictor of such illness. With my patients I prefer to discuss both of these measurements. Because it is possible to have a Body Mass Index that is high, but still be athletic and healthy, using the WHR can help clarify whether the extra weight is unhealthy or not.

The calculator below can help you calculate your WHR and compare it with the results of research on risk of disease.

Calculate your WHR

To measure your waist and hip circumferences:

Use a tape measure to check your waist circumference by measuring the distance around your waist just above the belly button.

Use a tape measure to check your hip circumference by measuring the distance around the largest area of your hips at the widest part of the buttocks.

Enter your waist and hip circumferences and click on “Calculate WHR.”

Enter your waist size in inches:
Enter your hip size in inches:
Your waist-to-hip ratio is:

The Centers for Disease Control (CDC) considers the following WHR to be safe: for men, a ratio <0.90; for women, a ratio<0.80.

Please note: WHR is not considered to be as valid for children, people who are under five feet tall or who have a body mass index (BMI) of 35 or above.

Last updated: 08/04/09