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: How much protein should I get in my diet?

A: The minimum amount of protein that a person should consume is 0.8 grams per kilogram of body weight. That means a 70 kg (154 pound) person should consume at least 56 grams of protein each day. However, you should keep in mind that this is the minimum requirement. Based on the new study I previously mentioned as well as other recent studies, my recommendation is that approximately 15-20% of the total calories in your diet come from protein. That means that if you eat about 2000 calories a day, approximately 300-400 of those calories should come from protein. This equates to between 75-100 grams of protein from various sources each day.

Although most people think to get their daily protein from meat, poultry, and fish-and these are certainly excellent sources-there are several other foods that provide significant amounts of protein in each serving. Eggs, milk, yogurt, cheese, beans, legumes, nuts, and soy foods are examples of high-quality proteins from other food groups. I recommend that you aim to consume at least one serving of a high-quality protein at each meal such as milk with cereal at breakfast; a bean, cheese, and veggie burrito for lunch; and fish for dinner. You should also try to eat protein-rich snacks such as seeds and nuts.

Making sure that your diet is rich in protein, whole grains, and fruits and vegetables will ensure that your muscles and bones stay strong and healthy while also promoting general good health.

Q: I cannot take Fosamax or Alendronate. I just read about this drug Forteo and would like to know your thoughts.

A: Forteo is a new osteoporosis medication that is in review at the FDA. It is expected that Forteo will be given final approval by the FDA in the very near future. This is great news as it offers another choice of medication for women and men who have advanced osteoporosis. Forteo is para- thyroid hormone treatment that stimulates bone formation. In research studies, it has been the first medication shown to substantially increase bone density. In addition, it has been shown to reduce fractures by about 65 percent. Side effects seem to be mild and include dizziness and leg cramps. There is one drawback to the medication, which is that it needs to be injected. As of yet, it is not available in a pill form, so individuals are taught how to give themselves the injection. When the FDA approves it, it will be indicated for individuals who already have osteoporosis. Forteo may be the most effective medication for osteoporosis to reach our pharmacy shelves. If you have advanced osteoporosis, I suggest that you talk to your doctor about Forteo.

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 just want to tell you how great the "new" site looks - wow! I bought my first Strong Women book back in 1998 and subscribed the newsletter in March '99. Already at that time I really admired the encouraging spirit of your site and the newsletters, but "forgot" the program, when for some reason the newsletters stopped popping into my mailbox in August '99. After that I have been doing a little this and that - aerobics, running etc. - on an irregular basis, but no strength training. Right now I want to lose some weight and decided to dig out your books and those dumbbells again to boost my metabolism. I figured out the best way to get started would be by finding out whether you're still maintaining your site, for though I have three of your books (Stay Young, Stay Slim and Strong Bones), I found the newsletters very inspiring and encouraging last time I followed your program. Well, you still have your site - and WHAT A SITE! Those moving images are just so COOL! Now I'm so thrilled and inspired about starting the program again, I'm absolutely sure I will succeed in both the strength training and in losing those ten pounds.

So, thank you for saving me from the sedentary life again and keep up these fantastic job you're doing - you're really making a difference in many, many peoples lives."

-- Anneli

"I subscribe to your newsletter and have purchased your book "Strong Women, Strong Bones." I have been following your advice for the past 2 years, and I feel great! I am 57, have advanced osteoporosis and to boot, Epilepsy (tegritol for about 10 yrs). However, with exercise, I have built muscle on my body."

-- Kathy

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