March 2004

IN THIS MONTH'S ISSUE

• Americans eating more now than ever before
• Strong Women Summit in California!
• Support a Runner!
• Upcoming Public Talks
• Upcoming StrongWomen Training Workshops
• Reader Questions and Answers
• Do my flaxseeds have to be refrigerated?
• Are omega-3 fats lost when I remove the brown on the salmon?
• Is a 3-lb pair of dumbbells 3 pounds each or 1.5 pounds each?
• From the Mailbox — Stories of Success
• Recipe — Savory Brown Rice, Tofu and Vegetable Casserole

EATING MORE NOW THAN EVER BEFORE

Many people -- health professionals and the public alike -- are posing the question: Why are so many Americans gaining weight? It sounds like a very simple question, yet scientists and healthcare advocates have been trying to answer this question for several decades. Now, a study published by the Centers for Disease Control and Prevention sheds some new light on the complex problem.

One major contributing factor is that we are eating more now than ever before! Scientists evaluated the dietary intake of Americans by monitoring data from the National Health and Nutrition Examination Surveys (NHANES) from 1971 to 2000, with fascinating results. In 1971, the average reported intake for women was 1,542 calories; in 2000, the average reported intake was 1,877 calories. That's a whopping 335-calorie difference -- no wonder we are gaining weight! Over the same time period, women did not change their energy expenditure through physical activity. An excess of 3,500 calories adds up to one pound of weight gain, so with all other factors remaining the same except for the increase of 335 calories a day, women would theoretically gain one pound every ten to fifteen days!

Another interesting discovery is that almost all of the increase in calories came from carbohydrates! Even more intriguing is that during this same time, the increase in whole grains and fruits and vegetables (healthy carbohydrates) did not change. The increase came from snack foods, chips, fruit drinks, soda, candies, refined grains, specialty coffee beverages, etc.

So, what are folks to do? Does this mean that we should cut out carbohydrates from our diets? Absolutely not. What people really need to focus on is eating less and cutting out refined carbohydrates. You should not cut out fruits, vegetables and true whole grains; you should minimize intake of white bread, white rice, snack foods, sugary beverages, and other sugary, refined foods. I know this isn't easy; these tasty and cheap foods are everywhere we go and they are very convenient to eat, requiring minimum preparation. However, sticking with a whole foods diet and incorporating plenty of physical activity is the only way to ensure that you maintain ideal body weight as you grow older. For tips and information on how eating a wholesome diet can be both delicious and convenient, take a look at my book, Strong Women Eat Well.

(Reference: JD Wright and colleagues. Trends in intakes of energy and macronutrients -- United States, 1971-2000. Morbidity and Mortality Weekly Report, February 6, 2004:53(04); pages 80-82.)

THE STONYFIELD FARM STRONG WOMEN SUMMIT WITH DR. MIRIAM NELSON IN BERKELEY, CALIFORNIA

I have great news for those of you who live on the west coast. Due to the overwhelming success of the Strong Women Summit at Mohonk, NY last Fall, Stonyfield Farm and I have joined forces to offer a summit on the west coast. "The Stonyfield Farm Strong Women Summit with Dr. Miriam Nelson" will celebrate, educate and motivate women to believe that positive thinking and activism begins with health, good nutrition, exercise and attitude. Speakers will include Erin Brockovich, Loretta La Roche, Zainab Salbi, Dr. Christina Economos, Kathrine Switzer, and of course myself.

Title

Stonyfield Farm Strong Women Summit with Dr. Miriam Nelson

Date

June 4–6

Location

Claremont Resort & Spa, Berkeley, CA

For more information and to register, log onto www.stonyfield.com/strongwomen or email strongwomensummit@stonyfield.com. Or call: 1-800-PRO-COWS for more information.

The Summit will be an event you won't want to miss. The event in New York last fall sold out quickly, so please don't hesitate to make a reservation. I hope to see many of you there!

IT TAKES A GLOBAL COMMUNITY TO SUPPORT A RUNNER

Please consider supporting my running of the 108th running of the Boston Marathon this April. All support of my number goes directly towards research and outreach on nutrition and physical activity. In particular, the support generated by the challenge will target outreach programs to combat obesity and inactivity among elementary school children as well my own StrongWomen programs that we are currently implementing throughout the nation and abroad. Every donation counts! Thank you for considering to support my running of the 108th Boston Marathon.

To support my number, please go to: https://marathon.president.tufts.edu/donation/donation.php or call 1-800-326-4001. Please note that you must select my name as the person you'd like to sponsor on the donation page. Donations are tax-deductible.

Follow my training progress through my weekly journals: http://marathon.president.tufts.edu/home/journal.php

PUBLIC TALKS

Where

Omaha, Nebraska

Title

Strong Women Live Well

Host

Alegent Health Medical Center

Location

Lakeside Health Park Wellness Center

Date

March 20

Contact

Maureen Moore at 402-398-6799

UPCOMING STRONGWOMEN TRAINING WORKSHOPS OPPORTUNITY FOR ALLIED HEALTH PROFESSIONALS

For several years now, we have been aware of community exercise programs being run across the country that are based on the Strong Women books. Nearly two years ago, we set out to develop a structured manual and training program for allied health professionals who are interested in being trained and initiating (or enhancing) the Strong Women exercise programs in their community.

We are thrilled to announce that the tool kit and training workshop are in place. We have begun conducting the StrongWomen Workshops and have already trained community leaders from around the country -- California, Wisconsin, Alaska, Ohio, Kansas, New York, Connecticut, Colorado, Arkansas, Oregon, and Massachusetts.

There are two upcoming StrongWomen Workshops.

One will be held at Tufts University in Boston on May 27, 2004 (date subject to change). The other will be held in Belfast, Maine on June 8, 2004.

If you are an allied health professional interested in attending the workshop and have a firm commitment to starting a program in your community, please contact Rebecca Seguin, at rebecca.seguin@tufts.edu (617-636-3740) for the Boston workshop and contact Paula Johndro at penshore@wchi.com (207-338-2332) for the Maine workshop.

To read about the StrongWomen Program, workshop trainings, and how to find a program near you at http://go.tufts.edu/strongwomen.

Q: I order large quantities of flaxseed and then grind them myself. I was recently told that they could go rancid and need to be refrigerated. Is this true?

A: Flaxseeds themselves can be stored at room temperature and be fine; they will not go rancid. The confusion comes from the fact that the flaxseed oil that most people buy will indeed go rancid if not refrigerated. In addition, ground flaxseeds should be kept refrigerated in an airtight, opaque container. It is ideal to only grind as much as you will readily use, since they may develop an off flavor or order if stored more than a month or so. The whole flaxseeds themselves will be fine stored and sealed for up to a year at room temperature.

Q: Whenever I cook salmon, I skim off and discard the skin. Am I removing the health-promoting omega-3 fats by doing that?

A: The brown matter on the skin that surfaces when grilling is mostly fat, and it is fine to discard it if you prefer. Yes, some omega-3 fatty acids are contained in that fat, but you are by no means losing all of these health-promoting fats by removing that small amount of fat. Large quantities of omega-3s are found throughout the meat of the fish as well.

I have just begun your exercise program, but I am confused about one thing: when you say 3-lb dumbbells, do you mean (2) 3-lb dumbbells or do you mean (2) 1.5-lb dumbbells, for a total of 3 pounds? I live in the UK, so I was not sure what is available for weight amounts in the US.

When we mention 3-lb pairs, we mean that each dumbbell weighs 3 pounds. This computes out to about 1.5 kg per dumbbell.

"A little over 5 years ago at the age of 35 I had liver and kidney transplants. I had lived with liver disease for about 8 years and then it progressed to the point that I was deathly ill. After spending nearly a year in bed, there were many things that I didn't think that I could do physically again. I was always very active, walking and hiking with my dogs. It was disappointing to think that I wouldn't be able to be as active. As a result of prednisone use, I developed osteoporosis. I knew that I had to push myself to get stronger. I was finally able to walk normally after about 3 years.

About a month ago I started your strength training. I am lifting weights 3 times a week. I feel so much stronger and empowered. And I feel as if I have some control over my health. I think that this is a great program for anyone, and especially for recuperation. I just had to tell to how much I appreciate all of the information in your books. It has done wonders for my body and my well being."

-- Ruthy

"What a pleasure to be a part of such an amazing Strong Women Summit at Mohonk, NY last fall. You and your colleagues and staff did a great job and I know everyone was inspired. Upon returning, I completely changed our household to organics and am meeting with local school officials to re-examine our lunch program. I also started my Strong Women's Journal and look forward to tracking my progress. Thank you again - I look forward to next year's Summit."

-- Lora

Cook the brown rice as you normally do. As the rice is cooking, peel and chop the vegetables into small pieces. Sautee the garlic and onions on medium heat until the onions are translucent. Remove the pan from the heat, add the other vegetables and the cumin. Pour the vegetable broth over the vegetables cover and simmer until the vegetables are al dente. You may need to add more vegetable broth during the simmering. At all times the vegetables should be in a little broth. Place the cooked rice in a buttered casserole and then mix in the vegetables, tofu, cilantro and half of the cheese. Gently toss and then sprinkle the rest of the cheddar cheese on top. Cover and bake in the oven at 350 degrees F for 15 minutes. Remove the cover and heat for an additional 10 minutes so the top gets browned and bubbling.