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IN THIS MONTH'S ISSUE

• Take Care of Yourself First



• Reader Questions and Answers
• What supplements if any do you recommend?
• What about HIV and strength training?



• From the Mailbox - Success Stories
  
  
• Recipe - Spinach and Egg Supper

NURTURE YOURSELF TO BEST NURTURE OTHERS

During these unsettling times, it is very difficult to think about nurturing ourselves. Our focus is very much on our country, community and on our immediate family. But the reality is that we can’t take care of others if we don’t first take care of ourselves. I feel that I can speak from experience here. I have three full time jobs-scientist, author and mom-and when I am not feeling well, everything unravels and everyone suffers. At the start of this New Year, I urge you focus on your health. When you are strong, there is no end to how much you can help others.

I encourage you to follow my five top health strategies that are outlined below. I have chosen these strategies because they are easy to follow and have a big impact on health and well-being.

Eat Well: No matter how busy you are, take time to eat well. And I believe that eating well is not as difficult as it may seem. My personal strategy is to make sure that everyday, no matter how busy I am, I try to do the following:

• Drink plenty of water
• Eat at least several fruits and vegetables
• Eat a protein rich food at every meal (especially yogurt, other dairy foods, soy, beans, eggs and fish)
• Eat at least mostly whole grains
• Eat organic foods whenever possible

More power to you,
Miriam E. Nelson
Author of
Strong Women Stay Young
Strong Women Stay Slim
Strong Women, Strong Bones
Strong Women Eat Well
Founder of http://www.strongwomen.com

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: What nutritional supplements, if any, do you recommend be taken daily?

A: First and foremost, eating well is essential. Nothing can replace a healthy diet-one that is rich in whole grains, fruits, vegetables, and calcium- and protein-rich foods. I don’t take a daily multivitamin myself, because I eat lots of nutrient-rich foods everyday. However, if you want to take a standard daily multivitamin that has 50-100% of the RDA, that’s fine (if you are p.htmenopausal, make sure that your supplement does not contain iron).

In terms of additional supplements, if you are over the age of 35, I recommend a daily supplement of calcium and vitamin D. I prefer Citracal brand calcium and vitamin D supplements because they’re easily absorbed and don’t give me gas. I also take and recommend a daily supplement of 400 IU of vitamin E; normally in the diet, we get less than one-tenth of that each day. Supplementing with 400 IU of vitamin E daily helps your immune system, vision and cardiovascular health. The only other vitamin in a single nutrient form that may be beneficial is vitamin C, especially for smokers. However, this is not one I take myself, because you can easily get plenty of vitamin C in the diet through fruits and vegetables, which provide a number of other vital nutrients as well.

Q: I understand that your group at Tufts is doing exercise programs for people with HIV. Can you tell me a little about the program?

A: For the past five years, Dr. Roubenoff (chief of the laboratory where I work) and colleagues have been conducting research on the benefits of specific exercise programs for people with HIV and AIDS. The studies have shown that strength training substantially increases strength, muscle mass and physical function in people who have HIV infection. The greatest improvements were seen in those individuals who had already experienced HIV wasting. The training regimen for these studies has been very similar to our other studies at Tufts. Our volunteers with HIV are so grateful for the exercise programs offered through our center - they have made an enormous difference in their physical and emotional health.

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.

"It was great meeting you in person in Rhode Island. I’ve wanted to tell you what an impact you’ve had on my life ever since I picked up your book Strong Women Stay Young. I was looking for mystery novels and don’t know what drew me to the Health and Fitness section nor why I picked up your book. I am glad I did!

I bought all the weights and started to do a little here and there - nothing consistent. Finally decided to overcome my self-consciousness and go to a gym to work with a trainer. The first session was June 26, 2000 and I have not missed any of my three-times-a-week since then. I was also fortunate to get an excellent trainer and in the 5 1/2 months we worked together before I went to Florida for the winter, he had really whipped me into shape. I continued my workouts in Florida and even started tennis again. Back in Rhode Island I continue with my original trainer and tennis once a week.

I had always been active until 1979 when I remarried. I did lots of gardening, but took on my husband’s interests - fishing, eating and TV! I really never thought I could start at 74 years of age and regain my original self! Your book gave me the confidence to start again and comfort in knowing I wouldn’t drop dead if I started exercising.

Eternally grateful!"

-- Ruth

"I am the coordinator for a Senior Exercise Program, which is based totally on your Strong Women Stay Young exercise program. Our program is funded through our local Office for the Aging and we currently have over 800 seniors in our program. We began the program 5 years ago as a pilot program in 10 of our Senior Nutrition/Friendship Centers and the program has grown ever since. It has been the most successful program we have ever offered to our seniors, and we continue to give Miriam Nelson and the Tufts University Strong Women Stay Young program all the credit. We have 44 different classes located in churches, town halls, senior housing facilities, and community senior centers in small towns throughout Dutchess County.

I also wanted you to know how grateful the seniors of Dutchess County, and the Office for the Aging are that this program was created. Our seniors are stronger, healthier, happier, and able to remain independent longer. Doctors, nurses, family members and caseworkers have remarked about how this program has reduced the loneliness and isolation seniors experience. The classes have become close-knit support groups and friends."

-- Jean

RECIPE OF THE MONTH