StrongWomen Newsletter
Issue 81, June 2005
IN THIS MONTH'S ISSUE
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.
By Miriam E. Nelson, PhD
Author of
Strong Women Stay Young
Strong Women Stay Slim
Strong Women, Strong Bones
Strong Women Eat Well
Strong Women and Men Beat Arthritis
The Strong Women’s Journal
Strong Women, Strong Hearts
Founder of www.strongwomen.com
IN THIS MONTH'S ISSUE
When we launched strongwomen.com in 1997, it was a novel idea to have a website. I think that the first version of the site had only two or three pages. In May we re-launched a new and improved site. I'm thrilled at the new StrongWomen.com! Check out the site to see how we have made it easier to find all the great content, books, exercises, and newsletters from the past. In my opinion the best new feature on the site is the “message board.” This is a place where people can post their thoughts, ideas, and stories. Over time, we hope that women find this community helpful as they balance work and family with good nutrition and physical activity. I encourage all of you to visit the message board. The site will continue to grow and be improved over the next few months, so check back often.
Lifting women to better health,
Miriam E. Nelson, Ph.D.
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UPCOMING TALKS
Conference: Women’s Wellness Day Brunswick, Maine Title of talk: Strong Women Live Well Date: Sunday, June 5 Location: Mid Coast Hospital Café and Conference Rooms Contact: 207-373-6586 for more information
Conference: American Heart Association
Milwaukee Go Red For Women Luncheon
Title of Talk: Strong Women, Strong Hearts
Date: Wednesday, June 8
Location: Pfister Hotel, Milwaukee, WI
Contact: 414-271-9999 for more information
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STONYFIELD FARM STRONGWOMEN SUMMIT
Please join me and many other wonderful women at the June Stonyfield Farm “StrongWomen Have Heart” Summit.
The summit has an outstanding cast of speakers. Dr. Nancy Snyderman, Loretta LaRoche, Dr. Christina Economos and many more national experts will be speaking at the event. 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. This is the third year that we have held these Summits, and they continue to get better and better.
This Summit is being presented by Stonyfield Farm, country's largest manufacturer of organic yogurt, in partnership with LLuminari. Please come with your daughter, sister, mother, or best friend. I hope to see you there!
Date: June 24 – 26, 2005
Location: Doral Forrestal Conference Center & Spa
Princeton, NJ How to register: http://www.strongwomen.com/summit/ Or call: 800-947-1103
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STRONGWOMEN MOUNTAIN GETAWAY IN FRANCE
I posted this notice in last month’s newsletter. We still have a ouple of spots left for this amazing week. We go rock climbing, glacier walking, paragliding, cycling, and swimming around the stunning Lake Annecy and Chamonix areas of France. Our hikes feature fabulous picnics of market fresh fruits and vegetables, oven baked bread and local cheeses, as well as plenty of French chocolate! In the evenings we dine at delicious local restaurants. Women last year called this week “life altering!”
Date: August 6 through 13
Location: Tufts European Center, Talloires, France
For more information visit our website: www.go.tufts.edu/alps
Or email us at: strongwomen@tufts.edu
Space is very limited, moderate fitness level or above is suggested
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QUESTIONS AND ANSWERS
Q: I have been in a strength-training class for three years now. I quickly reached a plateau of ten pound weights in the hands and 16 pounds on the ankle weights. We do 12 repetitions, twice. I cannot do heavier weights. How do I increase my weights?
A: The amount of weight that you are lifting is impressive and you should be thrilled that you have worked up to that amount. Because you are lifting a significant amount of weight you are gaining the most out of your routine. Most people find it difficult to increase to higher amounts of weight. So you are not alone. My suggestion is that you talk to the fitness professional that you are working with and seek her/his advice on changing your routine around. Doing different exercises usually necessitate that decrease the amount of weight that you are lifting because you are using different muscles that haven’t been trained. Then you can slowly work back up again to heavier weights. Since you have been training for three years, this would be advisable. Another alternative is to consider using strength training machines (Keiser, Cybex, etc.). Sometimes mixing up your usual program with machines can help you to get over a plateau. In the end, pat yourself on your back for doing so well with your program.
Q: I don’t do well on long flights and I have several coming up this summer. Can you give me any pointers for exercises during the flight to make things easier for my body?
A: Journeywoman (http://www.journeywoman.com) is a superb online resource for women travelers. Of particular interest is an article called Long Flights, Happy Bodies (http://www.journeywoman.com/journeydoctor/bodyhappy2.html), which describes a simple stretching and moving routine you can do on a long flight to help prevent stiffness and lethargy. And you don't even have to unfasten your seatbelt. For instance, Journeywoman suggests making ankle circles and numbers: "Using your big toe as a pencil, start writing numbers - one through eight - first with the right foot, then with the left. Heading off to Hong Kong? You can do a few more number eights. In the Chinese culture, the number eight signifies prosperity." On long flights, make sure that you get up every couple of hours and take a brief walk around the plane. This will improve circulation and cut down on the risk of blood clots forming. Also remember to drink plenty of water on the flight so that you don’t get dehydrated.
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FROM THE MAILBOX:
SUCCESS STORIES FROM INSPIRING WOMEN
“I must thank you for opening up a whole world of exercise and activity I never imagined was for me. I have a family history of osteoporosis, so that was the book that got me started. I lent it to my mum, who after 74 years of very little activity is now a regular attender at a gym. Through that book and the inspiration of the women you quote in your books I have taken up weights, joined a gym, begun running, and currently cycle a lot. This summer, to celebrate my 50th year, I have committed to cycling from home (Bath) to Dublin (285 miles) in 4 days, as a fundraiser for our local hospice. I am fitter than I have ever been, and intend to continue. With many thanks and good wishes.”
--Deborah
“I am a full supporter of your program and have read all of your books. My husband is an innocent bystander and has lost 25 pounds in the past 2 years just by eating what I prepare and working out to keep up with me.”
-- Rikki
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RECIPE OF THE MONTH
Grilled Asparagus |
Serves 4
This grilled asparagus recipe is simple, quick, delicious -- and one of my seasonal favorites. Many grocery stores and farm stands now have fresh, locally grown asparagus available. In the summer, my family and I try to grill and enjoy the outside as much as possible, and grilled asparagus makes a great accompaniment to the fish or poultry we’re cooking alongside.
(For other deliciously nutritious recipes, be sure to go to http://strongwomen.com/recipes/ ) |
Ingredients
1 pound fresh asparagus
1 tablespoon olive oil
2 cloves garlic, minced
Pinch of salt
Pepper |
Cut off the lower fifth of the asparagus spear, wash, and set aside. Mince the garlic and mix with the olive oil, salt, and pepper in a small bowl. Brush the trimmed asparagus generously with the olive mixture and place the spears carefully on the top shelf of the grill, turning several times. Cook for 10-12 minutes to desired tenderness. |
| Nutritional information (per serving) |
| Nutrition information per serving: 60 calories, 4 g total fat (0.5 g saturated fat), 5 g carbohydrate, 3 g protein, 2 g fiber
Portions: 1 Vegetable, 1/2 Extra |
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