StrongWomen Newsletter
Issue 89, February 2006
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
CAN MAGNESIUM INCREASE BONE DENSITY
We already know that magnesium plays a role in bone health, but how important is it? A new study published in the Journal of the American Geriatrics Society tries to answer that question.
This cross-sectional study looked at the current health status of 2,038 older black and white men and women aged 70-79 living in Memphis, Tennessee, and Pittsburgh, Pennsylvania. The participants’ dietary intake was assessed using a food frequency questionnaire and their supplement intake was collected through a medication inventory. Their bone mineral density and BMI were measured and they were asked questions about physical activity patterns, alcohol use, smoking status, and vitamin D and magnesium supplement use. Once all of this information was gathered, the researchers found that magnesium intake was positively associated with bone mineral density (BMD) in white, but not black, men and women. It is not completely clear why there was a difference in BMD between the races, but previous work has suggested the same thing.
Though the results of this study are promising, the facts are still not conclusive. This is just one “snapshot” of the population and more work needs to be done before we can generalize these results to everyone -- don’t rush out to stock your medicine chest full of magnesium supplements just yet. Instead, focus on consuming healthy foods: green leafy vegetables, whole grains, nuts, and low-fat dairy products. These foods are not only good sources of magnesium, but they are full of lots of other nutrients that your bones and body need for overall good health. And take your calcium and vitamin D supplement!
Lifting women to better health,
Miriam E. Nelson, Ph.D.
Reference: Kathryn M. Ryder, MD, MS and colleagues. Journal of the American Geriatric Society. 2005;53(11):1875-1880.
UPCOMING STRONGWOMEN TRAINING WORKSHOP
A StrongWomen Program workshop training will be held on March 8, 2006 in Little Rock, Arkansas. This workshop is open to allied health professionals working in not-for-profit settings.
To register or for more information, please visit: http://www.arfamilies.org/health/strong_women.asp
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 59 years old and approaching 60. When I look at heart rate charts, I see that a 60 year-old woman should exercise with a lower maximum heart rate in mind. If I am exercising at a comfortable rate now, do I need to lower the exertion on my next birthday?
A: You really don't need to lower the heart rate you're working at. Those numbers and charts are just guidelines to give people an overall sense of what an "aerobic" target heart rate would be for someone in their age range. If you feel as though you're exercising at a good/safe/challenging level, keep up what you're doing!
Q: I love your Strong Women Stay Young exercise video. I use it all the time. Do you have any other videos available?
A: We are planning to release a new exercise video/DVD in the fall. Please stay tuned to www.strongwomen.com and this newsletter for more details.
FROM THE MAILBOX: SUCCESS STORIES FROM INSPIRING WOMEN
The book "Strong Women, Strong Bones," was a huge inspiration to me. I was diagnosed with rheumatoid arthritis in '96, in the next few months I was diagnosed with osteoporosis. I was given “Strong Bones” to read and it inspired me to pick myself up from the bottom of my "feel sorry for me because I have RA and osteo," and I began working with a personal trainer to build my "strong bones" and become a strong woman. My last bone scan showed a "significant improvement" and I'm almost at normal bone density.
-Kim
I have been doing the lifting program for about 2 1/2 years; I have lost some weight and am definitely stronger. Thanks!
RECIPE OF THE MONTH
Gift of Sole |
My husband turned 50 last week and I put on a dinner party for him. One of the courses that we served was a very delicate and delicious filet of sole. Not only is this a tasty recipe, but it is also very easy to prepare.
Recipes. |
Ingredients:
2 filets of sole (total weight 1 pound)
2 medium carrots
2 leeks
1 lemon
4 teaspoons butter (or vegetable oil spread)
Parchment paper
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Preheat oven to 350 degrees F. Cut parchment paper into four squares approximately 11” by 10” each and set aside. Peel carrots and, using a mandoline slicer or sharp knife, cut the carrots into 4” very thin julienne strips and set aside. Next, clean the dark green off of the leeks and wash thoroughly. Julienne the leeks into 4” strips and set aside. Cut the lemon through the middle and then cut four very thin slices and set aside. Rinse the fresh filet of sole and cut each filet into two.
Place a teaspoon of butter and a quarter of the carrots and leeks in a small pile the middle of the parchment paper. Then place one of the filets of sole onto the mix. Place one slice of lemon on top of the sole. Now, bring the two sides of the parchment together, over the fish, run the two sides parallel to each other and then fold over together tightly. The parchment should look like a neatly packaged present with two open ends. Finally, twist each end of the parchment around to close off the two ends of the package – this will be like a penny candy wrapper. Place all four gifts of sole into a baking dish and bake for 10 minutes at 350 degrees F. Test one fish to check if it is done and then serve the entire package hot with a side dish. |
| Nutritional information (per serving) |
Serves 4
214 calories, 6 g total fat, (3 g saturated fat), 11 g carbohydrate, 2 g fiber, 29 g protein, 190 mg sodium
Portions:
2 vegetable, 1 protein, 1/2 Extra |
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