Volume 5, Issue 4: April 2004

Get Moving! Three Top Exercise Motivation Secrets

Message from the President

Did you Hear?
Obesity May Pass Smoking as Top Killer

And the Survey Says...

Susan's Healthy Hints--Iron is not just something you lift in the gym

"Time is a great teacher. Unfortunately it kills all pupils." - Hector Berliaz

Get Moving! Three Top Exercise Motivation Secrets

Secret One: Find Your "Why"

To be successful at any endeavor you need a good reason for doing it in the first place. Exercise is no exception. While "losing weight" or "wanting to be fit" are good goals, they are not good enough reasons for long term success. You must dig deeper. What is important to you? What changes do you want in your life? Answer these questions to see how regular exercise can support you.

Secret Two: Keep Track of Your Progress

Set your goals, write them down and then chart your progress. Be sure to write down your daily achievements to compare to your goals. This will become extremely motivating as you see yourself meeting your goals. With consistent exercise, you will also see your workouts becoming easier and your ability to work harder and longer.

Why is this so important? Because you will see improvements "on paper" faster than you see visible results on your body such as weight loss or definition. It is easy to become frustrated and quit exercise right before big changes are about to happen, because you don't see the results on your body. But your body is making changes at the cellular level and seeing measurable progress on paper will keep you motivated while you work towards the bigger goals you have set for yourself.

Secret Three: Get Objective Feedback

You may know what a good workout feels like - you have that endorphin "high" after exercise, or you have energy to spare all day long. But do you know what an effective workout feels like? It is hard to know how effective your workout is every day without waiting for weeks or months to see the results. What if you could see day after day how many calories you burned, or what your heart rate was each workout? Using a heart rate monitor can tell you if you are working too hard or not hard enough. What about calories? An accelerometer (a pager-sized device worn on your waistband that measures calories burned) can tell you all day long how many calories you are burning and keep you motivated to move! When you look for ways to add activity to your day it becomes a fun game and you can instantly see the results.

Tune in next month for more motivation secrets!

Did you Hear?
Obesity May Pass Smoking as Top Killer

Too bad it is not because smoking deaths are decreasing - those are still on the rise. But obesity related deaths are now just barely in second place having risen 33% in ten years.

"We're just too darn fat, ladies and gentlemen, and we're going to do something about it," said Health and Human Services Secretary Tommy Thompson at a news conference.

Sound harsh? Maybe, but someone had to say something about the elephant in the room. It's a matter of life!

If you or someone you love is concerned about obesity, start small. I tell my clients their goals need to be challenging yet doable. That means something different to everybody. Don't use someone else's definition if it doesn't fit.

Guidelines such as 30 minutes a day of exercise or 60 minutes a day of lifestyle activity are great, but if you're starting from zero, be realistic. What can you start with? A ten-minute dog walk three days a week? A yoga class once a week? A water aerobics class twice a week? Each of these is easy to start with and easy to build on.

The best thing I recommend is to get support. Surround yourself with people who are positive and helpful, not those who put you down or berate you. Let those people close to you know how you want to be supported. For example, let your spouse know you'd like to be asked to go on an evening walk after dinner, but not scolded for eating chocolate - whatever works for you.

Find a dietitian, therapist or fitness coach to be an external source of support, accountability and professional guidance. These people can do what your friends and family cannot - give you expert counsel specific to your situation. Plus they are objective and knowledgeable in their fields. Surround yourself with everyone and everything you need to be healthy and fit!

Susan's Healthy Hints

Iron is not just something you lift in the gym. The mineral is an essential component of hemoglobin, a protein which carries oxygen to all the cells in the body. When a body's iron levels become too low, a condition called iron-deficiency anemia can occur. This lack of iron can cause weakness, muscle fatigue, dizziness, difficulty concentrating and shortness of breath. (Remember Geritol?)

One in five women between the ages of 18 and 45 have an iron deficiency, primarily because women lose blood during menstruation, and consequently lose iron. Those at the highest risk are women who are physically active, vegetarian or pregnant.

Intense exercise not only increases the demand for iron but also causes iron to be lost through sweating. Vegetarians are at an increased risk due to the elimination of red meat from their diet which is one of the most highly absorbable forms of iron. And finally, women who are pregnant or nursing require an additional intake of iron in order to meet the demands of their growing babies.

The current recommended daily intake of iron is 15 milligrams for women ages 19-50, 10 milligrams for women over 50 and 30-60 milligrams for pregnant women. Iron is found in both animal tissues and plants. Iron found in animal tissues is more easily absorbed than iron which is found in plants. This is another reason it is particularly important for vegetarians to watch their iron intake.

As a general rule, red meats, green leafy vegetables, beans and seeds are excellent sources of iron. Iron-enriched or iron-fortified breads and cereals are also good options. Other leading sources of iron include dried apricots and raisins, tomato products, soybeans, shellfish and mollusks, canned tuna in water, avocados, cooked pasta, beets and fresh blackberries.

So for a typical day with plenty of iron start with tomato juice, a cup of oatmeal topped with raisins and a mixed grain English muffin. Some great lunch suggestions include a tuna, shrimp or crab salad made with almonds and green onions stuffed into a whole wheat pita or avocado half, a cup of fresh blackberries or canned pineapple, or a hearty bowl of lentil soup. For dinner enjoy a seafood marinara over pasta, a baked potato (including the skin) stuffed with steamed broccoli, lamb, beef or pork either grilled or in a stew, steamed spinach with mushrooms, or a spinach salad with beets, chickpeas and sunflower seeds. For those of you with a sweet tooth, the good news is that semisweet chocolate chips have lots of iron. So if you can afford the calories, indulge in a warm, gooey chocolate chip cookie for dessert.

It has been shown that vitamin C aids in iron absorption so adding steamed broccoli or orange juice to an iron-rich meal will increase the amount of iron the body can use. On the other hand, tea, coffee and milk may inhibit iron absorption and should be avoided during meals.

It is always best to get as many nutrients as possible from food rather than supplements, however there are many multivitamins on the market that cater to the special needs of women. Review your options with your doctor before to decide if a supplement is right for you.

About The Author:

Susan Johnson is the founder of Susan's Healthy Gourmet, which provides fresh, nutritionally balanced, and calorie-controlled meals that are individually prepared and packaged to order. To learn more you can call 1.888.396.3257 (EZ-MEALS) or visit them on the Web at www.susanshealthygourmet.com (be sure to mention Heather Moreno & PeopleFit USA when you call). You can also register for Susan's the popular online monthly newsletter, Susan's Healthy Lifestyle, at http://www.susanshealthygourmet.com/newsletter/default.asp