[Muffie's Mom]

Question: Exercise is too much like hard work, where do I begin?

Answer: Exercise is all about feeling good about yourself and positive about your achievements. Choose an activity you feel comfortable with (walking is an excellent beginner’s choice) and start with just ten minutes. It’s all about getting out there and moving, breathing and living.

Question: I don’t like jogging or walking, what can I do?

Answer: There are lots of exercise activities you can do around the house which do raise your pulse rate to the “fat burning” range! Sweeping up leaves, cleaning windows, vacuuming and cleaning the bathroom are all excellent, providing you put in some extra energy over a sustained period of at least twenty minutes.

Question: I’m worried that I’m not getting enough iron. How much iron should I have each day?

Answer: A lack of iron can result in anaemia and recent studies show that many Australian women and teenage girls are far too low in iron. Women should make sure they get 12-16 gms of iron every day. The best source of iron is from red meat, liver, kidney, fish, and poultry and to a lesser degree from dark green leafy vegetables and wholegrains.

Question: Are you getting enough calcium?

Answer: Calcium is essential to ensure we do not develop osteoporosis later in life, but calcium is also essential for strong teeth, nails and for optimal muscle and nerve function. Antacids, large amounts of unprocessed bran, tea and coffee and milk, can drastically impair iron absorption.

You cannot replace bone mass already lost, but you can prevent further loss by improving your calcium intake.

Question: How can I find time for breakfast?

Answer: Many busy working people skip breakfast – don’t! It’s the most important meal of the day. A simple breakfast consisting of a low fat, low sugar cereal, skim milk and half a banana, and a slice of toast will not only get you and your brain up and running with enough fuel to energise your day, but will also kick start your metabolism for the day into the bargain.

Question: How can I get going without my coffee to start the day?

Answer: Coffee (and to a lesser extent tea) is one of the worst ways to start your day! Coffee gives you a caffeine boost which just as quickly lets you down again, but it also increases hunger by boosting the output of insulin and is also dehydrating, making you thirsty and hungry and looking for a second hit.

Question: How can I find time to exercise?

Answer: Find time! Healthy people manage to fit daily exercise into their daily routine! Fit exercise into your day by getting up half an hour earlier (you really won’t miss that half-hour sleep) or at lunchtime (up and down the stairs if it’s raining) or after work at a gym, on an exercise bike or treadmill.

Question: I want a snack with flavour – what can I eat?

Answer: Snacks mid morning and mid afternoon are essential to keep our bodies re-fuelled, but they don’t have to be carrot sticks! Make the fruit stall your snack bar and enjoy the abundance of fresh fruit we are so lucky to enjoy. Strawberries, oranges, apples, peaches, pears, nectarines…the choice is endless. Add low fat yoghurt and you have a yummy and nutritious snack.

Question: How can I stop my friends sabotaging all my attempts to eat healthier?

Answer: Be honest and tell them it’s your choice what you eat. Tell a white lie and say you are worried about your cholesterol level (even the most persistent saboteur will accept this) and your doctor has told you to avoid high fat foods.

Question: All I’ve ever eaten for lunch is a pie and sauce! What else is there for lunch?

Answer: Healthy people choose salad sandwiches and fruit, fruit salad and yoghurt, pasta with a vegetarian sauce, or a big bowl of soup with a wholegrain roll. Take your own from home, or purchase at any snack bar or sandwich bar.

Question: What should I be drinking?

Answer: Water is the beverage of choice and apart from the last 50 years or so, that’s all we drank! Alcohol is a toxin and goes straight to the fat stores, tea and coffee are both drugs which dehydrate and make you hungry, fruit juices are outrageously high in sugar as are soft drinks. A popular cola drink contains all the above and is not a healthy choice. Sports drinks are designed only for professional athletes such as marathon runners.

Question: I work long hours. How can I find the time to cook?

Answer: Most supermarkets are open 24 hours a day, so no excuse! Shop once a week and plan ahead for healthy, quick to prepare family meals such as stir fries, pasta with sauce, or grilled fish, chicken or steak with a big salad and vegetables.

Question: I dine out often! How can I lose weight and still do this?

Answer: How do you think the Queen manages! You can ask for whatever you want and most good restaurants do this for you only too happily. After all, you are the customer and they want you to come back often. And….contrary to what your mother told you, you do not have to eat up everything on your plate.