StrongWomen Newsletter
Issue 83, August 2005
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 strongwomen.com
IN THIS MONTH'S ISSUE
THE IMPACT OF EXERCISE ON OUR
WAISTLINE AT MENOPAUSE!
A large number of peri-/postmenopausal women find it
increasingly difficult to manage their weight as they age. In fact,
the complaint I hear most often from women as they get older is
that their “waistline is getting thicker.” A recent study looked
into the body composition changes associated with menopause
and what, if anything, can be done to prevent them. In particular,
the study examined the impact of exercise on waist circumference
around the time of menopause.
The study was cross-sectional and looked at the influence
of menopausal status and physical activity on body composition
and fat distribution in 450 women. Scientists found that late
peri-/postmenopause was associated with lower lean mass and
tended to be associated with higher percent body fat. However,
they also found that higher levels of physical activity, particularly
vigorous-intensity activity, were associated with decreased percent body fat and smaller waist circumference in these women. On average, women who did 10 or more minutes of vigorous physical activity per day had 5.8 inches less (14.8 cm) around the waist than women who did no physical activity!
This is great news. Though there is nothing we can do to change
our age or menopausal status, we can do something to change
our level of physical activity. And, according to this information,
exercise is exactly what mid-life women need to do to prevent
getting “soft around the middle.”
Lifting women to better health,
Miriam E. Nelson, Ph.D.
(Reference: B. Sternfeld, Ph.D. et al. Menopause, Physical Activity, and Body Composition/Fat Distribution in Midlife Women. Medicine & Science in Sports & Exercise, Vol. 37(7); July 2005.)
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QUESTIONS AND ANSWERS
Be sure to check out the other questions posed to Miriam Nelson, PhD and Rebecca Seguin, MS, CSCS at: http://strongwomen.com/faqs/
Q: I am a 34 year-old woman and have just been diagnosed
with acid reflux/GERD. I have read that people with acid
reflux should not lift weights because it can make their symptoms
worse. Prior to my diagnosis, I had just gotten back to exercising
regularly and I particularly enjoyed strength training. I would like
to continue with weights two times a week. Do you think this is
OK and if so, are there any special guidelines that I should follow?
A: You absolutely should continue to strength train in order to
maintain and/or improve your current level of health and physical
fitness. However, there are a couple of precautions you should take to avoid aggravating your acid reflux. First, do not exercise on a full stomach and wait at least one to two hours after eating a big meal before you strength train. Avoid exercises that you need to lie down to perform (i.e. pelvic tilt, chest press). Stick to exercises that you can perform in either a standing or seated position. In addition to modifying your workout routine, there are a few dietary and pharmacological modifications that you can make to help control your symptoms. Avoid heavy, cooked tomato dishes such a thick spaghetti sauce. Avoid meals cooked with chili pepper or other spicy foods. Consider avoiding wine, peppermint, and medications that contain ibuprofen. Also, do not eat late at night. These strategies should allow you to continue with your exercise routine so that you can stay as healthy and fit as possible.
Q: I have been following your strength training recommendations. Each of the exercises starts with exhaling. Can you explain why?
A: The safest way to breathe while you strength train is to exhale
on the lifting portion of the exercise and to inhale on the lowering
portion. Exhaling at that start of an exercise will get you in that
pattern. If you are having trouble coordinating your breathing
with your movements, don’t worry about it. The most important
thing to remember is simply to breathe. Holding your breath
(valsalva maneuver) while strength training can cause your blood
pressure to rise, which can be dangerous for some people.
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FROM THE MAILBOX:
SUCCESS STORIES FROM INSPIRING WOMEN
Congratulations on a wonderful website! I just read about it in
Modern Maturity and yes, it is all it is reputed to be! I just retired
and my regular routine is to sleep until I wake up (between 7 and
7:30 AM) and then go to the gym to work out for an hour. I will
now add your Strong Bones Exercises to my work out.
-- Susan
I just read about your web site in today's paper and I am so excited!
I cannot believe you have so many success stories! I have been
lifting for three years and attribute your Strong Women Stay Slim
to an excellent start! I have battled weight all my life and still do,
but weight lifting makes me so so very happy. At the weight I am
today (10 lbs more than I really want to weigh), I wear clothes 2 sizes
smaller than I used to wear at this weight. I lift weights 2-3 times a
week, step aerobics 2 times a week and mix in ab exercises and the
treadmill. I feel great! I am 49 and walk around so proud of myself.
I guess we can all talk about the health benefits and the weight control
benefits, but there is at least one more bonus: increased self-esteem.
I can go through the day with a secret smugness and confidence
knowing how much stronger and healthier I am as a result of weight
lifting. I have run and done aerobics for years and nothing compares
to weight lifting! Thank you.
-- Anonymous
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RECIPE OF THE MONTH
Citrus-Grilled Halibut |
| Summer certainly is the grilling season. My family and I grill practically
year-round, but it is especially exciting at this time of year when we can
nearly abandon stovetop cooking indoors. One favorite is always fish.
This citrus grilled halibut is simple, fast, and delicious. Serve with
grilled seasonal vegetables and a salad. Makes 3 servings.
For other deliciously nutritious recipes, be sure to go to Recipes.
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Ingredients
1 pound halibut (or comparable white fish such as haddock), skinned
4 cloves chopped garlic
2 lemons
2 limes
Freshly ground pepper (1–2 teaspoons; to taste)
Nonstick cooking spray (or olive oil if you prefer)
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Heat the grill to medium-high. Spray a large piece of aluminum with
nonstick cooking spray or coat with olive oil, and turn it up along the
edges. Cut the lemons and limes in half and squeeze all of the juice
into a large measuring cup, being careful to remove any seeds. Peel
and chop the garlic. Then, whisk the juices, garlic, and pepper
together. Pour about one-quarter of the mixture into the aluminum
foil; place the fish on top; and then pour the rest of the liquid over
the fish. Loosely wrap it up, folding over the foil to keep the moisture
in while grilling but with enough openings for the juice to mostly
evaporate. Grill for about 5 minutes on one side and then open the
foil to flip the fish once mid-way through, for a total of 10 to 15
minutes until cooked through (time will vary depending on grill
temperature and thickness of the fish).
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| Nutritional information (per serving)
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| Nutrition information per serving: 182 calories, 32 g protein,
3.5 g fat (0.5 g saturated fat), 5 g carbohydrate
Portions: 2 Proteins
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