StrongWomen Newsletter

• SoFAS, Not About Getting off the Couch!
• Upcoming Strong Women Workshops
• Reader Questions and Answers
• Ageism
• Growing Stronger Exercises
• Success Stories
• Recipe - Brown Rice Lentil Salad

SoFAS, NOT ABOUT GETTING OFF THE COUCH!

For the past two years I have been a scientific advisory member for the 2010 Dietary Guidelines for Americans.  These are the guidelines that are used in all federal nutrition programs as well as for consumer nutrition guidance.  This week we submitted our report to the Secretaries of the US Department of Health and Human Services and the US Department of Agriculture.  I will send out the link to the report as soon as it is publicly available.  The actual Dietary Guidelines for Americans will be published later this year.

The committee work was fascinating!  With support from staff and my fellow council members we delved into the latest evidence on nutrition and health.  As you can imagine, we focused most of our attention on the obesity epidemic.  All of us knew that Americans consume too many highly processed foods.  What was surprising to me was that 35% of calories, whether you are male or female, whether you are young or old, come from two ingredients: solid fats (saturated fats and trans fats) and added sugars (of all kinds).  We call this SoFAS - for Solid Fats and Added Sugars.  In fact, about 900 calories per day for a teenager come from SoFAS and about 700 calories a day for an adult woman.  The reasons for this are not that we choose to eat a lot of added sugar and unhealthy fat; it is because SoFAS have been added in too high amounts to so many foods.  These foods go way beyond sugar sweetened beverages. They include breakfast cereals, salad dressings, tomato sauces, and most snacks and desserts.  Our food supply is literally stuffed with SoFAS. 

I challenge each and every reader to consider how many SoFAS you are getting in the food and beverages you consume every day.  You might be surprised at the sources of the added sugars and solid fats.  Consider shifting your food and beverage choices to ones that have few if any SoFAS. Your health and waistline will be healthier as a result of your efforts!

Be Well,

UPCOMING STRONGWOMEN WORKSHOPS

The following information is for upcoming StrongWomen Program workshops.  In order to be eligible for StrongWomen training, you must be actively strength training and you must have a firm commitment to starting a program in your community. This training teaches you how to lead a StrongWomen Program, and should not be attended simply for informational/personal purposes.  There is a fee associated with attending a workshop. More information can be found at: http://jhrc.nutrition.tufts.edu/programs/strongwomen/workshops.html

Date: July 14, 2010
Location: Lancaster, PA
Contact: Nancy Wiker
Phone: (717) 394-6851
Email: nwiker@psu.edu
Registration Deadline: June 29, 2010

Date: July 26, 2010
Location:  Pine Bluff, AR
Contact:  LaVona S. Traywick, Ph.D.
Phone:  (501) 671-2027
Email: ltraywick@uaex.edu
Registration Deadline: July 1, 2010

Date: August 3, 2010
Location: Mt. Home, AR
Contact:  LaVona S. Traywick, Ph.D.
Phone: (501) 671-2027
Email:  ltraywick@uaex.edu
Registration Deadline: July 16, 2010


QUESTIONS AND ANSWERS

Q:  Ageism runs rampant in our society and I'm sorry that there are so many implications that aging and old age is negative.  It is frustrating to see song titles, book titles, and product names that are anti-aging.  What do you think about these messages?

A:  I frequently am interviewed by reporters for magazines, newspapers and television. The reporters call me up and say that they want to interview me because I am an "anti-aging" expert.  As soon as they say "anti-aging" I tell them that I can't do the interview because I am a pro-aging expert. I say that the goal in life is to grow old with dignity and vitality.  And that with age comes wisdom, peace, and hopefully, a lot of fun!  I agree completely that ageism exists in our society.  I believe that each of us has to do our part to promote successful aging, to value older adults in our family and community, and to never devalue a person because of age.  If we all change our attitude we will be successful in reversing this cultural belief.

Q:  I use "Growing Stronger, Strength Training for Older Adults" (http://growingstronger.nutrition.tufts.edu/) and do not understand the knee extension.  Is the ankle to be flexed?  In other words are the toes pointed outward or pulled toward the leg?

A:  When doing this exercise, you should flex your foot.  Think of it
this way:  keep your foot in the same position it is when you have your foot on the ground (just before you start the extension) throughout the entire exercise.  When your leg is completely extended, your toes should point toward the ceiling. I hope this explanation helps.  Best of luck with your strength training program!

FROM THE MAILBOX: SUCCESS STORIES

I took up weight training when I was around 46, and 2 years later, I have lost so much in "size" I am now a size 6 from a size 14.   Like the women you talk about in your books, I had knee problems.  I couldn't walk up or down stairs.  Due to lower back problems, I couldn't get out of chairs or off the floor without hanging on to something.  I have now gone from all these problems, to back to running!
--- Jen

RECIPE OF THE MONTH
I love simple grain based salads.  This one couldn't be easier, more delicious, or healthier.  Make a bit extra so that you can have some the next day for lunch!