Fitness Newsletter                                            October 2007

In this issue:

by Liz Noelcke

Iron is an essential mineral many people know little about. It is a part of the blood cells in the body. The main function of iron is to help carry oxygen from the lungs to the muscles and other organs. About 30% of the body's supply of iron is in storage, ready to be replaced if any is lost. When iron is low, this oxygen consumption slows down.

Iron deficiency is more common than many think. It is estimated that only 65-70% of all Americans meet their daily recommended intake. When depleted, oxygen circulates more slowly. If the body is low in iron, fatigue, irritability and headaches may occur. If the deficiency becomes significant, this can lead to anemia. If left untreated, anemia can be serious, with potentially life-threatening complications.

There are several select groups of people that are more at risk for developing iron deficiencies. First, women are more likely to develop this problem, partly because of the loss of red blood cells during menstruation. Also, pregnant women need to be sure to consume enough iron.

Further, adolescents, both males and females, may be lacking, due to their rapid growth processes. Finally, athletes, especially runners, may be at risk. This is because exercising regularly can cause iron loss through perspiration. Finally, iron absorption can be impaired by the frequent drinking of tea and coffee.

Many foods are great sources of iron. An important part of any healthy diet is to eat a variety of foods; such is the case with iron. Sources include things from dark, green leafy greens (spinach), beans, whole grains to red meat, fish and poultry. There are countless ways to eat enough iron. Supplements are rarely needed. Not only are these all great sources, but many pastas and bread are enriched with iron.

The National Institute of Health recommends the average male should consume about 8 milligrams of iron each day. For women, it varies based on the age. Women, ages 19-50 need more than most people, up to 18 milligrams. On the other hand, women over 50 only need 8 milligrams, just like males. The maximum ever recommended before toxicity might occur is 45 milligrams. *If you are concerned about your iron intake, always discuss supplementation with your health care provider first.

 

Food companies have doubled the amount of sugar they add to many of their products. Soups, cereals, and other foods have been heavily sweetened to attract more customers.

Breakfast cereals have seen some of the biggest increases, but even whole grain bread now routinely contains almost a teaspoon of sugar in every three slices.

In 1978, Kellogg's Special K contained about 10 grams of sugar for every 100 grams of cereal, but that amount has now increased to 17 grams, very close to the sugar level of vanilla ice cream. Over the same period, the sugar per 100 grams in tomato soup has increased from less than 3 grams to more than 6 grams.

Processed foods contain some of the highest sugar content, often with levels close to or higher than 20 grams of sugar per 100 grams of food.

Sugar consumption has been implicated in rising levels of tooth decay, diabetes, and obesity.

Times Online May 6, 2007

Everyone, no matter how young or old, should be doing some kind of regular strength training. This can be done on your own at home using very little equipment or in a group setting like Austin Adventure Boot Camp. Resistance bands and balls, small hand weights, and even your own body weight can be used as resistance when designing a strength training program. Time spent on strength training can literally help you turn back the clock and feel younger each day.

Here are some very important reasons strength training makes a difference in your quality of life:

  • Improves your ability to do everyday activities: The stronger your muscles, the easier it is to get groceries out of the car, get a package off of the top cabinet shelf, push the lawnmower... the list goes on and on!
  • Improves your balance and stability: The stronger and more resilient your muscles, the more balance is sturdier. This will help keep you safe in your daily activities and decreases the risk of falls or accidents.
  • Builds muscle strength: Adults lose between 5 and 7 pounds of muscle every decade after age 20. Strength training will help prevent this muscle loss, and rebuild what you may have lost.
  • Decreases your risk of osteoporosis: Inactivity and aging can lead to a decrease in bone density, leading to brittleness. Studies have shown that consistent strength training can increase bone density and prevent osteoporosis.
  • Reduces blood pressure: Strength training can be beneficial for the prevention and treatment of high blood pressure by strengthening the heart, allowing it to beat more efficiently.
  • Increases calorie burn: Strength training increases the body's metabolic rate, causing the body to burn more calories throughout the day. This aids significantly in long term weight loss.
  • Reduces low back pain: Research has shown that strength training can increase low back strength and alleviate low back pain.

Test your health and fitness knowledge. True or False.

        - If you exercise, you can eat whatever you want.

The big message in the nutrition and personal training world today is that most people need to eat more to stimulate the metabolism. The truth is, you need the correct amount of total calories to lose body fat. Exercising will burn calories, but if you're eating anything you want and you're over maintenance calories, you'll most likely gain fat. In addition, eating healthy is still vital; you won't be doing your body any favors by feeding it junk. (False)
 

Ingredients:

  • 1 cup flour
  • 1/2 cup oatmeal
  • 1/3 cup wheat germ
  • 1 tsp baking powder
  • 1/4 tsp baking soda
  • 1-1/2 tsp cinnamon
  • 3/4 cup applesauce
  • 3/4 cup + 2 tbsp nonfat milk
  • 1-1/2 tsp vanilla extract
  • 2 egg whites

Directions:

  • Mix all together and cook on nonstick pan at med-low heat.
  • Use approximately 1/4 cup batter for each pancake.

Nutritional Info :

  • Servings 9
  • Fat: 1.0 g
  • Carbohydrates: 19.6 g
  • Protein: 5.0 g
  • Calories: 107.1

Ingredients:

  • 2 cups diced zucchini
  • 1/3 cup nonfat milk
  • 3 eggs
  • 1/4 tsp salt
  • 1/4 c sugar (or try a non-caloric, natural sweetener like Stevia)
  • 1 tbsp cinnamon
  • 1/4 tsp nutmeg
  • 2 tsp baking powder
  • 1 1/2 cup whole wheat flour
  • blueberries, fresh or frozen

Directions:

  • Place zucchini, eggs, and milk in blender. Blend until liquified. Put in large bowl.
  • Add salt, sugar, cinnamon, nutmeg, baking powder and whole wheat flour. Mix.
  • Pour batter onto hot griddle. Sprinkle blueberries on top. Cook until bubbles appear on upper surface (these take longer than conventional pancakes).
  • Flip and cook until done.
  • Makes 8 6" pancakes.

Nutritional Info :

  • Servings 4
  • Fat: 4.9 g
  • Carbohydrates: 57.6 g
  • Protein: 12.3 g
  • Calories: 304.5