April 2004

IN THIS MONTH'S ISSUE

• The Perils of Poor Nutrition and Physical Inactivity
• Join us for the Strong Women Summit
• Support a Runner!
• Reader Questions and Answers
• I'm not a health professional - can I start a StrongWomen Program?
• How do I find a StrongWomen Program in my area?
• From the Mailbox — Stories of Success
• Recipe — Asparagus and Ham Frittata

POOR NUTRITION AND PHYSICAL INACTIVITY SOON TO ECLIPSE SMOKING AS THE NUMBER ONE KILLER

Most people know how harmful smoking is to health. Slowly but surely, public establishments are banning smoking -- not just to discourage smokers, but also, to protect nonsmokers from secondhand smoke. Unfortunately, just as we begin to make headway reducing smoking rates, overweight and obesity are climbing to epidemic heights. New research published in last month's Journal of the American Medical Association found that poor diet and physical inactivity are about to eclipse tobacco as the number one killer in the United States.

When combined, unhealthful diets and not enough physical activity accounted for nearly as many deaths in the year 2000 as smoking -- 400,000 versus 435,000. These poor health habits increase risk for chronic diseases including heart disease, stroke, and diabetes, which lead to premature death.

Is there anything you can do as an individual or that we can do as a community to make sure that number doesn't continue to grow? There sure is!

We can lead by example. Reduce sedentary activity in your home and workplace and encourage others to join you -- for a walk, an exercise class, or just by taking the stairs rather than the elevator. Also, when you shop, choose whole foods. When you eat out, start asking for whole wheat bread, brown rice, and twice the vegetables with half the starch. If enough of us start asking for wholesome foods at restaurants, restaurants will start serving them!

And we can get involved. For instance, start a walking club for your neighborhood. Become engaged in your own community -- attending local meetings to help preserve (and increase) physical activity programs in schools. Get involved on a broader level by writing to your government representatives (congressmen, senators, governor) about the importance of physical activity programs and healthful school lunch programs in public schools.

I know that if women around the world speak up and become engaged, we can help to reverse this alarming trend.

(Reference: Mokdad AH, Marks JS, Stroup DF, Gerberding JL. Actual Causes of Death in the United States, 2000. Vol 291, No 10, JAMA March 10, 2004)

THE STONYFIELD FARM STRONG WOMEN SUMMIT IN CALIFORNIA AND NEW HAMPSHIRE

Join Erin Brockovich, myself, and others at "The Stonyfield Farm Strong Women Summit," which will celebrate, educate and motivate women to believe that positive thinking and activism begins with health, good nutrition, exercise and attitude.

June 4-6, Berkeley CA
For more information and to register, log onto www.stonyfield.com/strongwomen.

May 15, Manchester NH
To register, log onto http://www.stonyfield.com/StrongWomen/StrongWomenSaturday5_15.cfm

For more information on either event call: 1-800-PRO-COWS or email: strongwomensummit@stonyfield.com.

FOLLOW MY RUNNING OF THE 108th BOSTON MARATHON

For those of you who can't come out and watch the Boston Marathon in person, you can keep track of my progress during the race by going to the official Boston Marathon website. On race day, type in my name (Miriam Nelson) or my bib number (20505) and get an update of my progress every 5 kilometers that I run. I will have a chip on my shoe that is monitoring me over the 26.2-mile course. You will get to "virtually" watch me throughout the race. I am feeling fit and ready!

For those of you who sponsored me, many thanks! All of the donations go directly towards nutrition and physical activity research and outreach programs. For those of you who haven't sponsored my running but would like to do so, 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.

Q: I am 59 years young, a lifelong runner, and have been lifting weights for the past 5 years. I am a firm believer in the principles set forth in the Strong Women books. Formally, I am educated in business, not health, and I do not have any health-fitness related certifications. However, I am very interested in helping other women in my community become strong and empower through the StrongWomen Program. Can I still attend your training and start a StrongWomen strength training program?

A: While it is our strong preference that individuals who attend the StrongWomen training workshop have an educational background in a health field and/or have earned at least one health-fitness certification, sometimes exceptions are made. The most important characteristics of a StrongWomen Program leader is a thorough knowledge and understanding of the principles of the program, personal experience with the benefits of strength training, and a firm commitment to starting a StrongWomen Program in their community as soon as possible. If you are someone who falls into this category, please feel free to contact our program manager, Rebecca Seguin, directly at rebecca.seguin@tufts.edu so that we can determine if the workshop is right for you.

Q: I am interested in joining a StrongWomen Program in Florida. With all of us older folks down here, I thought you must have a bunch. Can you help me find one?

A: Our work to formally bring StrongWomen Programs to communities throughout the country is still very new. To date, we have not trained any program leaders from Florida -- although we are certainly interested in having them attend the training and getting programs into your area! Please check back to our website regularly to find a program near you, as they are updated every time a program leader lets us know they're up and running!

"When I work out, I sometimes get to thinking. This morning I was thinking of you. Feeling real lucky to have been a part of your study in 1992. I have been strength training ever since and I have never felt better in my life. I don't think I ever felt this good in my life. I thought, 'I should drop Mim a note and thank her.' Just than one of the personal trainers at the Y came over and said, 'If I were giving out medals for perfect form, you'd get it.' He raved on and on about my workout routine and form. So I bragged about you, your books, your TV appearances, the study and all the girls who trained me week after week. At least they didn't waste their time! So thank you. It was the best thing I ever did for myself."

-- Bea (one of the original women in my strength training studies in the early 1990s)

"I am 76, have let myself get out of shape and am overweight. For some time I have realized that I better do something but couldn't seem to get motivated. Your Strong Women books, 'Stay Young' and 'Stay Slim' inspired me, but I felt I needed a 'hands on' push to get me started. I joined my local gym and got a personal trainer. After the very first one-hour session I could not believe how great I felt! It was INSTANT GRATIFICATION! Now I am using your 'Strong Women's Journal' to record my fitness progress and new eating patterns. I plan to work at home, using your books, as well as at the gym. I am hooked!!!! Feeling like a new woman!!!! Thank you!"

-- Sally from Vermont

Preheat oven to 350 degrees F. Wash the asparagus; chop off at least one inch at the thicker end, and discards those piece. Chop the remaining spears into 1-inch pieces and place in a skillet with just enough water to cover the pieces. Bring to a boil, and let the asparagus cook at a boil for 1-2 minutes. Drain and set the asparagus aside. Melt the butter in the skillet on low-medium heat and add the diced ham. Cook for 2 minutes. In the meantime, beat the eggs in a small dish. After 2 minutes of cooking the ham, add the asparagus and the beaten eggs; salt and pepper to taste. Cook until just the bottom is set (about a minute or two) and then place in the oven for another 10-12 minutes (until the top is set). Slide out of pan and cool for about 5 minutes before serving.