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March 2002
I hope you find this newsletter
helpful, and that you share it with your friends. Feel free to forward,
post or reprint it – but please credit Strongwomen.com
for the information and don't change the content.
IN THIS MONTH'S ISSUE
- Too Much Vitamin A Hurts Bones
- Upcoming Talks
- Reader Questions and Answers
- No iron supplements for p.htmenopausal women?
- What nutrition book for moms?
- Why do some women gain muscle easily?
- From the Mailbox - Success Stories
- Recipe - Lentils with Fried Onions
TOO MUCH VITAMIN A HURTS BONES
For some time we have suspected that high levels of vitamin
A intake may harm our bones. A new study published in the
Journal of the American Medical Association in early January
2002 has now strengthened this negative link. Scientists (D. Feskanich et al., JAMA 287(1): pages 47-54, 2002) from the Harvard School of Public
Health in Boston have been following a cohort of over 121,700
women for 26 years. The study is one of the largest of its kind
and is called the Nurses’ Health Study. In this most recent
analysis of the data, the scientists examined the relationship
between vitamin A intake and hip fractures in 72,000 of the
women. The women ranged in age from 34 to 77. The results
of the study showed that 603 hip fractures were experienced by
the women between 1980 and 1998. The women taking in the
highest amount of vitamin A had a 48% increased risk of having
a hip fracture while the women taking in the lowest amount of
vitamin A had the lowest risk for hip fracture.
What does this mean in terms of guidance for vitamin
A intake? In industrialized countries vitamin A deficiency is
rarely a problem (although in developing countries, vitamin A
deficiency is the leading cause of blindness). Beta-carotene
found in healthy fruits and vegetables can easily be converted
into vitamin A to meet our needs. Fortunately, there isn’t any
negative link between beta-carotene and bone health. We also
get vitamin A from liver, milk and fortified breakfast cereals.
In the Nurses’ Health cohort, the women who were at increased
risk for hip fractures were getting 2,250 micrograms or
more/day-this amount is less than the tolerable upper limit of
3,000 micrograms/day set by the National Academy of Sciences
(the recommended amount is 700 micrograms/day).
My advice is to make sure you aren’t getting too much
vitamin A from your diet or supplements. Don’t eat too much liver
and if possible, choose a breakfast cereal that isn’t fortified with
vitamin A (beta-carotene is okay). Also, make sure that your
multivitamin does not contain vitamin A-again, beta-carotene
is fine. Retinol is the most common source of vitamin A used to
fortify foods and vitamin supplements. Currently, it is difficult to
find a multivitamin supplement that does not contain vitamin A,
although I suspect that in the near future pharmaceutical companies
will be offering such options. In the meantime, you might have to
do a little hunting to find the right multivitamin. And don’t forget
to take a calcium and vitamin D supplement to help your bones!
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
UPCOMING TALKS
I hope to see some of you at my talks this spring!
Conference: Women’s Wellness 2002
Title of talk: Myth and Reality of Bone Health
Date: March 1, 2002
Location: Deaconess Billings Clinic Foundation, Billings, Montana
Telephone number for information: 406-657-4670
Conference: Simple Abundance Day of Women’s Wellness
Title of talk: Strong Women Live Well
Date: March 15, 2002
Location: Torrance Marriott, Torrance, California
Contact for information: Laurie Hanley at 310-543-6904
Organizers: Atlantic Coast Athletic Club in Charlottesville, VA
Title of talk: Strong Women Live Well
Date: March 22, 2002 (10:00 am)
Location: Albermarle, Square, Charlottesville, VA
Contact for information: 434-978-3800
Organizers: Union Hospital’s Rehabilitation and Wellness Center
Title of talk: Strong Women Live Well
Date: March 27, 2002
Location: Lynn, Massachusetts
Contact for information: 781-477-3003
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: Could there be a variance in a woman's bone density in
different parts of her body? Specifically, could her bone
density be fine in her lower body if she has done a lot of
running or other aerobic training, but if she has not done
strength training for her upper body, could her upper body
bone density be poor? Also, how accurate are bone density
tests that scan only the heel?
A: Yes, there certainly can be variance in bone density at
different areas of the body. In fact, you can have bone density
in the normal range in one area of the body and in the
osteoporotic range in another part of the body. Generally, you
have a DXA scan of the hip, spine and total body. DXA is a
very low-level x-ray device that measures the density of bone.
DXA scans are very precise, usually with 1% variability. The
heal scan test uses ultrasound and generally is a good indicator
of overall bone density. If you have a heel scan done and it
indicates that you have low bone density, you need to have a
follow-up with the more accurate DXA scan. If you have
specific concerns about your bones, you should speak to your
doctor about having your bone density checked with a DXA.
Q: How can I get the references for the studies that the
information in the “Strong Women” books is based upon,
e.g. the JAMA publication, etc? Dr. Nelson refers to studies
throughout her books, and I would like to read the
scientific papers.
A: The majority of studies that I mention throughout the
books are referenced either within the body of the book or
at the end in a specific “References” section. For example,
if you are interested in the studies that I refer to in Strong
Women Stay Young, you can view the specific citations on
page 246 for the original edition and 253-4 for the revised
edition. For Strong Women Stay Slim, the references for
related studies are listed on page 242. With Strong Women,
Strong Bones, we added a “References” section at the end
of the book, which starts on page 307. The full citations are
provided in each case, and you should be able to find the
journal articles at your local medical or health sciences library.
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.
"When I last wrote to you I told you that your book, Strong
Women Stay Young, changed my life. I can now report that
it undoubtedly saved my life. I returned from ten days in
hospital just a few days ago with pneumonia requiring
aggressive treatment. My physician was shocked I got so
sick because I am in such good shape, but it was my being
in such good shape that pulled me through. After all, I'm 75
and had I not had good cardiac output and endurance I would
have not done as well. I'm really doing quite well now. It's
killing me that I lost so much muscle tone in such a short
time, but I will build it up starting over with your exercises as
soon as I can get to my gym now that the stitches have been
removed. I am using the free weights a bit now. I am going
on our condo's treadmill twice a day gradually building
myself up, stopping short of being tired, and yet now am up
to 8 minutes at 2 miles per hour twice a day. I already feel
the difference. I am very motivated and know I will get back
to where I was. I keep telling you it was the way you
motivate people in your books that did it."
-- Rheba
"Almost 2 years ago, I was diagnosed with breast cancer.
After surgery and a summer of radiation, my GYN suggested
a bone density test, which showed osteoporosis and prescribed
Fosamax and suggested your book, Strong Women, Strong
Bones. It was all a bit much for me - I was still reeling from
the cancer diagnosis and all that involves. And so, although I
did increase my exercise a bit, I never really had the incentive
to strengthen bones or muscles. Until now, that is . . . this year
I will be participating in the Avon Breast Cancer 3-Day walk
from Fitchburg to Boston. It is a 60 mile walk! And how do
I train? By walking, of course! The walk dates are from May
17th to the 19th. Before then I need to be pretty comfortable
with walking 20 miles or more for at least two consecutive
days. I am doing well with this. My health is good, my legs
are strong and I have not had any blisters yet! (I credit good
wick-away- moisture socks!) So I think that by combining
strength training and the walking I just might be able to do
this 3-day walk! The incredible thing is how energized I feel
after a 14 mile walk - my legs feel a little tired but recover quickly.
Anyway, just wanted to share what is getting me moving
these days. Thanks for your monthly newsletter. Also for
your endorsement of Stonyfield yogurt - I've been eating it
for years."
-- Irene
RECIPE OF THE MONTH
Lentils with Fried Onions
Serves 6 to 8
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I love to eat legumes but rarely get around to cooking them.
Legumes are high in protein and fiber and the onions in this
recipe are loaded with healthy phytochemicals. This adaptation
of a classic Middle Eastern lentil recipe is easy as can be and
really delicious. Serve the lentils with some brown rice and
your favorite vegetables. The recipe is one of many
that come from Strong Women Eat Well (written with Judy
Knipe). I hope you enjoy it!
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other deliciously nutritious recipes, be sure to go to Recipes. |
| Ingredients |
| 2 T olive oil |
| 1 pound onions, peeled, quartered and sliced (about 4 medium) |
| 1 cup brown or green lentils |
| Salt to taste |
| Pour the oil into a heavy skillet (I use a 10-inch cast-iron)
or saucepan and place over moderate heat. Add the
onions and cook, stirring often, until they are tender,
starting to become crisp, and have turned a rich brown
color. This can take as long as 25 minutes. Remove
half the onions to a dish and reserve. Add the lentils and
water to barely cover the lentils. Bring to a boil, stirring
up the caramelized bits of onion at the bottom of the
skillet. Lower the heat, and simmer the lentils and onion
for about 25 minutes, covered, or until the lentils are
cooked but still firm to the bite. Check a few times to see
that there is enough water; add it sparingly, if necessary.
If there is too much liquid, remove the cover and boil the
lentils to evaporate excess water. Stir in the reserved
onions and taste for seasoning.
Serve hot or at room temperature.
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| Nutritional
information per serving: assuming 6 servings |
184 calories
9.8 g total fat
(1.0 g saturated fat) |
26.5 g carbohydrate
11.0 g fiber
9.8 g protein |
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| Portions: |
| 1 Protein, 1 Grain, 1 Extra |
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