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IN THIS MONTH'S ISSUE

• Announcing Strong Women Eat Well



• National Book Tour



• Reader Questions and Answers
• What about strength training and breast cancer?
• How can I help my spine best?



• From the Mailbox - Success Stories
  
  
• Recipe - Black Bean Salad

STRONG WOMEN EAT WELL
Nutritional Strategies for a Healthy Body and Mind

I am thrilled to let everyone know that my new book, Strong Women Eat Well, which I wrote with my dynamite collaborator, Judy Knipe, will be published July 23rd. I wrote this book in response to the many hundreds of questions I receive from women regarding their own nutritional health and the health of their families. Because nutrition at present is surrounded by controversy and misconceptions I wanted Strong Women Eat Well to bring sound, scientifically based advice to everyone about a wide range of issues--from the amount of protein you need every day to what constitutes a healthy diet, from the benefits and detriments of various kinds of fat to the pros and cons of genetically engineered foods, and much much more. Judy also developed more than 50 wonderful recipes! I hope you enjoy this new book and use the information to make the right decisions about what you and your family eat.

More power to you,
Miriam E. Nelson

PS: You can order your advance copy at Amazon.com.

NATIONAL BOOK TOUR

Starting July 23rd I will be going on a national book tour to promote Strong Women Eat Well. My first interview is tentatively set for Monday morning, July 23 on the Today Show (NBC).

The following is a schedule of the cities that I will be visiting: New York City (July 23-24), Boston (July 25), Atlanta (July 26), Washington DC and Baltimore (July 27), Miami (July 30), Birmingham, AL (July 31), St. Louis (Aug 1), Chicago (Aug 2), Cleveland (Aug 3-4), Minneapolis (Aug 5-6), Dallas (Aug 7), Los Angeles (Aug 8), San Diego (Aug 9), San Francisco (Aug 10-11), Seattle (Aug 12-13), Portland, OR (Aug 14), Detroit (Aug 15), Boston (PBS Television WGBH at 3:30 Aug 18).

In August I will also be promoting my PBS show "Strong Women Live Well." In next month’s newsletter I will give you more information regarding when the show will be airing in your community. Or you can always call your local PBS station to find out as well.

QUESTIONS AND ANSWERS

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

Q: Can you please explain the announcement that came out yesterday, June 19, which stated that older women who have a high bone density are 50% more prone to breast cancer. I, as well as many of my co-workers who all use your program, found that statement particularly alarming.

A: You pose an excellent question that I'm sure other women are asking in light of this interesting research, which was published in the Journal of the National Cancer Institute. First, you should understand that this is not a causal relationship, meaning that having higher bone density does not cause breast cancer. The increased risk that is being seen is likely due to circulating hormone levels in the body--namely, estrogen and testosterone. More of these hormones in the body can lead to both increase risk of breast cancer as well as higher bone density.

So, what does this mean for continuing a strength training program in an effort to build bone density? You should continue. In our strength training studies at Tufts with middle-aged and older women we have not seen any increase in estrogen or testosterone levels, which is consistent with the opinion that strength training will not increase your risk of breast cancer--but it will help your bones. Indeed, numerous studies have shown that women who exercise regularly have a decreased risk for breast cancer as well as osteoporosis.

Q: I am 52, menopausal for 4 years, and have noticed a decided curve to my upper back. I've had x-rays, so I know there haven't been any fractures, and have been told that this is just "normal" aging. I also know that my spinal bone density has declined 17% in the last four years. Are there ways to reverse that curve since it isn't caused by fractures? I don't want to accept this as "normal" if I can fight back.

A: Losing that much bone is not normal aging--it is excessive bone loss that can lead to osteoporosis. The fact that you have lost so much bone over the past few years tells me that you need to talk doctor about medication management as well as exercise and nutrition. There are now five FDA approved osteoporosis medications: Fosamax, Actonel, Evista, Miacalcin and hormone replacement therapy. Your doctor will know best which medication (if any) is right for you. I also suggest, that you follow the exercise program on the website (take the strong bones tour) or the exercise program in Strong Women, Strong Bones. I think you will find these programs helpful. In addition, pay particular attention to good posture throughout the day. In terms of nutrition, you also need to take at least 500 mg of calcium and 600 IU of vitamin D in a supplement, and try to get plenty of calcium rich foods in your diet. I recommend Citracal brand calcium/vitamin D supplements. You need to be aggressive in the treatment of the bone loss--I know you can make a difference.

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.

"Three years ago a trainer loaned me one of Dr. Nelson's books to read. I had just been diagnosed with diabetes. Now I was in really bad health, because several years ago I had developed high blood pressure and cholesterol problems. I read the book from cover to cover. And there are not enough words to describe how inspired I was. I began strength training at 62 and ever since then, I've been faithfully doing it. It has done wonders for me. The strength training, cardio exercises and lifestyle change have done wonders -- all of these things keep my blood sugar levels next to normal. I don't take any oral diabetes medication or insulin at all. I'm 64 years now and I'm proud to say that Dr. Nelson's teachings on strength training have given me a new body, which gives me a youthfull appearance, not to mention the strength I now have."

-- Adelina

"Ihave been thinking of writing to you for about a year but am only now getting around to it. My purpose is to compliment you on your outstanding book, Strong Women Stay Young. In my opinion, you should get some kind of national prize for your work, because it changes the entire way one looks at aging. Also, of course it works!

I originally bought the book for my wife. However, she finds it hard to stick to any routine. On the other hand, she is constantly moving, constantly busy. So she may be getting enough exercise.

However, I found that the information in your book applied perfectly well to me. I am a 75-year-old male, and observed many of the indicia of aging that you mention: difficulty with balance; muscle turning to fat (the ominous term sarcopenia!); and some osteopenia as well--which really shocked me. At any rate, I devised a program incorporating many of your exercise suggestions…. My balance has improved (I can now get into my trousers without leaning against a wall) as has the ratio of muscle to flab….Another unanticipated benefit is that the exercise seems to dispel moodiness and depression. That is why on days when I just don’t feel like exercising, I force myself--and I never regret it because of the mood boost it gives me.

Again, many thanks for a first-rate book and a very, very important contribution to our nation’s health."

-- Susan

RECIPE OF THE MONTH