StrongWomen Newsletter
Issue 88, January 2006
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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
STRENGTH TRAINING CAN IMPROVE YOUR BODY IMAGE
According to a recent study from McMaster University, you can add improved body image to the long list of benefits that can be derived from strength training. The study looked at 28 men and 16 women who participated in a 12-week strength training program. Each participant had his or her body fat, strength, muscularity, and body image assessed before and after the training program. At the end of the 12 weeks, all of the participants saw a decrease in their body fat levels and an increase in their muscularity and strength levels. These results boosted the body image of all 44 participants.
According to the study, women were particularly influenced by the positive feedback that they received from strength training. Their increased sense of body image was primarily attributed to the fact that they could complete more repetitions and lift more weight at the end of the program.
This stresses the importance of keeping track of your workouts. Try to get in the habit of keeping an exercise log or journal while you are working out. It will not only help you to keep your workouts on track, it will also help to boost your body image.
Lifting women to better health,
Miriam E. Nelson, Ph.D.
Reference: Kathleen A. Martin Ginis and colleagues. Body Image, December 2005: vol 2: pp 363-372.
QUESTIONS AND ANSWERS
Be sure to check out the other questions posed to Miriam Nelson, PhD and Rebecca Seguin, MS, CSCS at: http://www.StrongWomen.com/faqs/index.htm
Q: I am significantly overweight and I am planning to start an exercise program. Should I focus on aerobic exercise and wait until I see a 15 to 20 pound weight loss before I add strength training?
A: While it is important to get involved in a consistent routine of aerobic activity to achieve weight loss, you do not need to lose weight before you begin to strength train. Strength training can promote many positive changes in your body: increased metabolism, strength, and bone density, as well as decreased body fat. It is an important activity that will improve your overall health and help you to meet your weight loss goals – regardless of your current weight.
Q: Is it necessary to wear athletic shoes for each of the strength training exercises?
A: Athletic shoes are preferable, but you could substitute with closed-toe shoes that have decent foot and arch support.
FROM THE MAILBOX: SUCCESS STORIES FROM INSPIRING WOMEN
I am out of osteoporosis and into osteopenia following your recommendations. Thank you. I really respect you.
- Susan
I bought Strong Women and Men Beat Arthritis; it is a very good book. I have been making gradual progress overcoming osteoarthritis of the hip and associated lower back pain.
– Anonymous
RECIPE OF THE MONTH
Butternut Squash Soup |
Most Saturday afternoons in the winter I like to prepare hearty soup. The soup not only nourishes my family, but it warms us up after a long walk through the snow. Butternut squash is one of my favorite vegetables. The spices and the cream really give this soup a sweet, delicious flavor.
For other deliciously nutritious recipes, be sure to go to Recipes. |
Ingredients:
1 medium chopped onion
2 T unsalted butter
6 cups peeled and cubed butternut squash
3 cups chicken or vegetable broth
1 t mace (if available)
1/2 t nutmeg
1/8 t cayenne pepper
1 cup half and half
salt and black pepper to taste
Garnish:
Dollop (about 1 tablespoon) light sour cream
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Sauté onions in butter in a large saucepan until translucent. Add the cubed squash, broth, mace, cinnamon, nutmeg, and cayenne pepper. Bring to a boil and then simmer until the squash is very tender -- usually about 25 minutes. Remove from heat and add the half and half. Then, puree in batches using a blender or food processor, and return back to pan to heat through before serving -- but don’t boil. Serve hot and garnish. If you want to reduce the calories, use fat-free sour cream for the garnish and use whole milk instead of half and half. |
| Nutritional information (per serving) |
Six servings
214 calories, 12.5 g total fat, (7.7 g saturated fat), 25 g carbohydrate, 6 g fiber, 5 g protein, 130 mg calcium
Portions:
2 Vegetable, 1.5 Extra |
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FITNESS EM OFFER
– WOMEN STRENGTH TRAINING EQUIPMENT
It's time to jump start our New Year's fitness resolutions. Fitness EM, the leading manufacturer and distributor of fitness products designed & engineered exclusively for women, is launching a brand new line of women’s strength training equipment called empower and they are offering all StrongWomen members 15% off all empower fitness equipment for the month of January . This is up to a $60.00 savings! PLUS… all empower products come with a follow-along strength training workout DVD to help you get a total body workout in the privacy of your own home (a $25.00 value!).
Just go to www.fitnessem.com, to see these great new empower products. At check out, please use the following promo code, STRONGWOMEN, to receive your special discount.
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