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IN THIS MONTH'S ISSUE

• Life is sweet: is there a place for candy in a healthy diet?
  
  
• Reader Questions and Answers
• Which calcium supplements have traces of lead?
• What exercises can I add for my hip and spine?
• Does muscle weigh more than fat?
  
  
• From the Mailbox – Success Stories
  
  
• Recipe – Soyful Succotash

LIFE IS SWEET: IS THERE A PLACE FOR CANDY IN A HEALTHY DIET?

Halloween is one of my children's most favorite annual rituals.  It ranks right up there with Chr.htmas.  I love the festive event as well, but I must say that I do not completely enjoy having a glut of candy around the house for days to come.  However, I do believe that candy and sweets have a place in most people's diets -- the trick (and the treat) is finding the right balance.  There is no doubt that if you are on a weight control or weight loss diet, you need to greatly minimize high calorie snacks and candy.  But if you are weight stable, candy can be enjoyed in moderation.  The good news is that research is now showing us that candy can be health promoting.  One recent study of Harvard Alumni demonstrated that the group of men in the study who totally abstained from eating candy also had the highest mortality rate. The lowest mortality was in men who consumed candy from 1-3 times per month to 1-2 times per week (those who ate candy 3 or more times per week had higher mortality).  Men who indulged in some candy eating lived almost a year longer than those who ate no candy at all!  Other recent studies have shown that chocolate contains powerful antioxidants in the form of phenols similar to that seen in red wine.  These antioxidants may contribute to a reduced mortality rate from heart disease.

The bottom line is that moderate candy consumption -- especially from chocolate -- seems to promote health and reduce mortality.  I also strongly believe that a little treat every once in a while sure tastes good!

Have a Happy and Safe Halloween--

Miriam E. Nelson

QUESTIONS AND ANSWERS

Be sure to check out the other questions posed to Miriam Nelson, PhD and Jennifer Layne, MS, CSCS at on our web site at FAQs.

Q: I have osteoporosis in my hip and spine.  My doctor recommends strength training and suggested that I do the Leg Press.  I have been doing the Strong Women Stay Young exercises and I would prefer not to exercise at a gym.  Is there anything else that I can do?

A: There are several exercises in Strong Women, Strong Bones that have been shown to maintain or increase bone density in the hip and spine.  These exercises can be added to your program to give your muscles and bones the same benefit as the Leg Press.  We recommend that you add the Lunge, the Side Leg Raise from the floor,and Chair Stands. You can view the correct technique and instructions for these exercises on our web site.  Also you should consider adding the Step-Up from Strong Women, Strong Bones.  All four of these exercises target the same muscles as the leg press.  Be sure to use the Exercise Intensity Scale to make sure that you are getting the maximum benefit from your effort. 

Q: Is it true that muscle weighs more than fat? If so, will I gain weight when I start strength training if I don’t go on a diet?

A: This is a question that we receive often - whether strength training will make women gain weight or look bulky.  We are happy to report that the answer is a resounding NO!  Here’s why:  One pound equals one pound regardless of whether the pound is fat, muscle or some other substance like butter or steel.  Muscle is denser and therefore takes up a smaller amount of space per pound than fat.  Some scientists estimate that the “space” that one pound of muscle occupies is about 22% less than one pound of fat!  If a woman begins strength training and eats exactly the same number of calories that she did  before she began lifting weights, she may lose some weight because she is burning additional calories while exercising.  Even more important is the change in her body composition.  She will have gained muscle and lost fat…even if she her body weight stayed the same.  In our experience, most women drop a dress size or two after they have been strength training for a couple of months because their body shape has changed for the better.

FROM THE MAILBOX

Here are excerpts from a few of the inspiring letters we've received recently.  If you enjoy reading them, check out the collection of reader mail on our web site at Success Stories .

"I simply had to put 'pen to paper' (figuratively, these days) to express my sheer joy at the Strong Women Stay Slim program. I started it in July, and saw results straight away. I've just recently reached my original goal of 10kg loss from my starting weight of 88kg (at 170cm tall), and I'm now focusing not on weight, but on dress sizes.  My original motivation came from realizing just how much flab I'd put on since moving to Sydney from Hobart (in Tasmania) over four years ago, but one of the strongest motivations I've had to continue, apart from the fact that I feel great, are the daily comments I received from friends and workmates on how great I look (and so many people tell me how jealous they are!). So many people have asked to borrow my book to see if the program is for them, and most have also bought it, and are on the way themselves.  My weight loss has slowed since I first started the plan (I did expect this), and I have just had a very chaotic and interrupted two weeks with the Olympics being held in Sydney (and I loved every minute of them), so I haven't had the chance to do my weights the usual three times a week (only managed two). With visitors staying with us, we've been eating out a lot (and sitting still at a lot of Olympic events, with the only exercise being the odd Mexican wave and clapping a lot!) but I've been very good in not beating myself up about it. I was amazed that I'm still shrinking!!  My greatest thrill so far with this program was when my boyfriend bought me some nice silky pajamas for my birthday. I've always been a 'large' in these things, but he had to take them back to the store to exchange them for 'medium's. This was a very exciting, motivating step! Now a new 'skinny' (relatively speaking) me gets to return home to Hobart at Chr.htmas-time to amaze and delight my family and friends there.  I just wanted to say thank you - SWSS brought everything together for me, and although I may have got there eventually (give me 10 years) on my own, I am sure I would never have enjoyed this level of buoyancy and motivation without the wonderful ideas and common sense you provide."

-- Nicola

"I'm 37 and have benign familial tremor (a hereditary intention tremor).  It was getting noticeably worse last year (it gets worse with age -- my dad can't drink out of a cup without using both hands any more).  Everyone tells that there's nothing to be done about it other than taking Inderal.  However, I started doing the Strong Women Stay Young program this year, and I've noticed an improvement in the tremor.  It makes sense to me that strength training would help the tremor because muscle fatigue makes it worse.  At any rate, I thought I'd drop you a note.  Love the program, btw.  Even though I don't always manage to get to it twice a week, it's caused a lot of positive changes."

-- Kirsten

RECIPE OF THE MONTH