September 2004

IN THIS MONTH'S ISSUE

• Soy Supplements for Your Bones, Blood, or Brain?
• Upcoming Opportunity of Health Professionals
• Reader Questions and Answers
• Which Strong Women book is right for me?
• Can stretching make you sore?
• From the Mailbox — Old Inspirations
• Recipe — Apricot-Almond Energy Bar

NEW STUDY FINDS SOY SUPPLEMENTS INEFFECTIVE

Several years ago, scientists began observing relationships between eating soy foods and certain health benefits. This, among other factors, lead to studies that examined how compounds found in soy foods Ð namely isoflavones and lignans, also known as phytoestrogens Ð act similarly to estrogen in the body.

Scientists in the Netherlands conducted a double-blind randomized controlled trial with 202 healthy postmenopausal women, ages 60-75. They were interested to see if an isoflavone supplement would affect cognitive function, bone, and blood lipids (cholesterol levels and triglycerides). After one year, women who were taking the isoflavone supplement were no better off than the women taking the placebo supplement in terms of bone mineral density, cognitive function, total cholesterol, HDLs, LDLs, or triglycerides.

This research is very important for two reasons. First, because it demonstrates that, at least for now, isoflavone supplements are not worth the investment. And secondly, because it reinforces one thing that we have known all along: it is better to eat foods that are rich in important nutrients/phytochemicals Ð e.g. fruits, vegetables, whole grains, and soy products Ð than to assume you can receive the benefits in pill form. For general health and nutrition, the whole food is almost certainly a better bet.

(Reference: S Kreijkamp-Kaspers et al. Effect of Soy Protein Containing Isoflavones on Cognitive Function, Bone Mineral Density, and Plasma Lipids in Postmenopausal Women. JAMA, Vol. 29(1); July 7, 2004.)

FALL STRONG WOMEN SUMMITS

This fall Stonyfield Farm and I are hosting three extraordinary Strong Women Summits:

• Tufts University (Medford, MA), Saturday, September 18
• American University (Washington, DC) Saturday, November 6
• Mohonk Mountain House (New Paltz, NY), November 12–14

Each summit has an outstanding cast of speakers. One ore more of following inspiring women will be presenting: activist, Erin Brockovich; marathon pioneer, Kathrine Switzer; humorists Loretta LaRoche and Gina Barreca; White House Project director Marie Wilson; life coach and Oprah columnist, Martha Beck; and many more outstanding women. Our mission is to celebrate, educate and motivate women to believe that positive thinking and activism begins with health, good nutrition, exercise and attitude. Seminars will explore new ways to create balance and reduce stress, while juggling all aspects of a modern woman's life. Women will learn how to better find moments of reflective time, new solutions for nutrition and how to balance time for themselves, their families, and their careers.

I hope to see many of you at the Stonyfield Farm Strong Women Summits this fall!

To register or to review the agenda for the respective summits, visit the Strong Women Summit website or call 1-800-PRO-COWS.

THE STRONGWOMEN WORKSHOP:
REGISTER TODAY!

About a year ago we began a structured dissemination of community-based StrongWomen Programs throughout the country and abroad. We have been bringing allied health professional from around the country (and Canada and Mexico) to our Center here in Boston for a full-day training workshop, which details the information needed to begin a StrongWomen Program. Additionally, we have traveled to several cities around the country to train larger groups of individuals through hospitals and cooperative extension service.

We are excited to announce that another workshop in Boston has been scheduled for this fall: November 5, 2004.

If you are an allied health professional interested in attending the workshop and have a firm commitment to start a program in your community, please visit our website for full details on costs, agenda for the day, and registering. For additional information, contact project manager Rebecca Seguin via email.

Q: I am writing to get your advice on which Strong Women book is the right choice for me. I am 54, very overweight, and was recently diagnosed with osteopenia. My original inclination was to purchase "Strong Women, Strong Bones" but then I discovered "Strong Women Stay Slim" and I'm not sure which is more appropriate given that I have two serious health conditions to address. Can you offer some guidance?

A: From the details you've provided, it sounds as though a combination of programs is really what will be most effective. In terms of weight loss, the information contained in the nutrition section of Strong Women Stay Slim would be very useful. This will help you to easily maintain good portion control while ensuring optimal intake of essential nutrients. From the Strong Women, Strong Bones book, I think you will find the information on bone, osteoporosis, medications, and nutrition helpful. I would also recommend that you follow the strength training program from that book to maximize attention to your bone health.

Q: I have recently been taking a yoga class. In reality, the class is only stretching. I run, bike, and strength train regularly, but this is the first time my muscles have been sore and a little tight in a long time. I thought stretching would make my muscles less tight! Could it be the stretching that is making me sore?

A: It could be one or more factors that are contributing to your soreness. First, although your yoga class feels as though it is only stretching, most classes require at least some practice of holding static poses, often in the form of what you may think of as a stretch. These poses require a great deal of muscular endurance and stamina, which could be contributing to your soreness. In addition, you could be sore from overuse or overstretching. If you do not typically spend much time stretching, particularly after exercising, your muscles have likely become shorter and lost some of their elasticity. If you typically only do vigorous aerobic exercise and strength training, the concentrated and extended stretching you are doing in the yoga class is taxing your muscles and body in a new way. A little bit of muscle soreness and stiffness is absolutely fine, and this new activity will help to improve your overall fitness. Just keep in mind that you should not overstretch Ð meaning that the stretch itself should not be painful (a little discomfort is okay). The instructor of the class should also ensure that the stretching begins gradually to warm up the muscles, and of course, you should always listen to your body.

"Like so many of your participants, the unforeseen benefits have been extraordinary. I find I am standing taller, not because I have to remind myself, but because my body is reacting to becoming stronger as I work the muscles in various areas.

I do volunteer work at our provincial archives, a walk of about 25-minutes each way. Yesterday was a glorious summer morning and I was actually strutting along, feeling so powerful and well. As I walked past an outdoor bagel shop during early morning coffee breaks, I saw a man do a double take as I passed his table! That was quite a moment for this 73 year old woman!"

-- Olive

"I'm back from a hiking trip in Wales. I walked about 75 miles carrying a 20-pound pack. This is the first time I've carried a pack for so long, and I was worried about it ahead of time. Wales is very hilly, but the pack was never a problem. All those weight training sessions seem to have paid off! In the peat-bog quagmires on top of the Black Mountains, I kept worrying about sinking in and never being heard from again. But we finally got down off the mountain and into a nice hot shower and warm bed. Not a bad way to celebrate being 65!"

-- Sally