StrongWomen Newsletter
Issue 92, May 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 www.StrongWomen.com
IN THIS MONTH'S ISSUE
- Low-calorie beverages reduce body weight in teens
- Strong Women, Strong Bones updated and re- released!
- Public Talk in Boston
- StrongWomen Workshops
- Reader Questions and Answers
- Is it ever OK to eat French fries?
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Do I need to change my current exercise program?
- From the Mailbox - Success Stories
- Recipe - Grilled Asparagus
LOW-CALORIE BEVERAGES REDUCE BODY WEIGHT IN TEENS
Children are choosing to drink sugar-sweetened beverages (i.e. soft drinks, juice drinks that contain less than 100% juice) more now than ever before. This trend has developed in the midst of the pediatric obesity epidemic. Are the two related? A recent study published in Pediatrics in March 2006 addressed this question.
The Beverages and Student Health (BASH) study examined the relationship between an adolescent’s consumption of sugar-sweetened beverages and his/her body mass index (BMI), a numerical rating of health based on height and weight. BASH enrolled 103 adolescents between the ages of 13 and 18; they were randomly assigned to either an intervention group or a control group. The individuals in the intervention group received home deliveries of calorie-free beverages for 25 weeks and were instructed not to buy or drink sugar-sweetened beverages. The individuals in the control group didn’t receive any deliveries and weren’t asked to make any changes to their usual beverage consumption.
The results were exciting. The adolescents in the intervention group decreased their intake of sugary beverages by 82%. The teens who were the heaviest (BMI >25.6) lost about a pound per month for the six month study. The teens in the control group did not change their body weight.
While reducing sugary drinks isn’t the only answer to the problem of childhood obesity, it does show us that one simple intervention can have very positive effects on weight control.
Lifting women to better health,
Miriam E. Nelson, Ph.D.
(Reference: Ebbeling C, et al. Pediatrics. Vol.117 No. 3 March 2006, pp. 673-680. )
PUBLIC TALK IN BOSTON
Title: Strong Women and Men Live Well
Who: Tufts University and the American Aging Association
When: June 5, 2006 in the afternoon
Where: 711 Washington Street, Boston
Open to the public and it is free
For more information and to register call: 800-738- 7555 (line 2)
STRONG WOMEN, STRONG BONES UPDATED AND RE- RELEASED
Due to the overwhelming interest in osteoporosis and all of the new research in the field of bone health, we have just updated and re-released Strong Women, Strong Bones. This book has become the bible for women worldwide who want to maintain their bones as they age. The updated book now includes information on the risk and benefits of HRT, all of the new medications (including Forteo), and updated information on exercise and nutrition. It is available at all bookstores or online at Barnes & Noble.
UPCOMING STRONGWOMEN WORKSHOPS
Several upcoming StrongWomen Program workshops are scheduled for the next few months. In order to be eligible for StrongWomen training, you must be actively strength training right now, and you must have a firm commitment to starting a program in your community. This training is to teach you how to “lead” a StrongWomen Program, and should not be attended simply for informational/personal purposes.
Date: May 10, 2006
Where: Washington, Pennsylvania
For information contact: Nancy Wiker at nwiker@psu.edu
Date: May 12, 2006
Where: Ashland, Oregon
For information contact Sharon Johnson at s.johnson@oregonstate.edu.
Date: June 7, 2006
Where: Sterling, Colorado
For information or to register, please consult the detailed program information at
http://nutrition.tu fts.edu/research/jhcpan/programs/strongwomen/work shops.html
QUESTIONS AND ANSWERS
Be sure to check out the other questions posed to Miriam Nelson, PhD and Rebecca Seguin, MS, CSCS at: www.StrongWomen.com/faqs/index.htm
Q: I know there are no forbidden foods. But I’m wondering if/where French fries might fit into the mix. I am talking about real fries, with skin on that you get from good burger joints. I’ve planned my food to be able to enjoy a Green Chile Cheeseburger with my friends who keep raving about it. I’d like to be able to have at least a few fries. Please advise.
A: Of course you can enjoy a few fries! Between the burger and fries, you will probably exceed the recommended fat intake, particularly saturated fat, for the day. To compensate, try to consume very little fat at your other meals (salad, fat free yogurt, vegetable soup, etc) for a day or so. Also, if you're concerned, consider cutting the burger in half immediately and getting the "extra" half, along with some of the fries, out of sight, and order a salad as a side. While the composition of the burger and fries isn't ideal, the portions are typically an even bigger consideration.
Q: Hi, I have been using the original "Strong Women Stay Young" exercise program. I see that you have added new exercises on your website. Do I need to change my program?
A: No need to switch your program if you're enjoying it and not ready for a change. Essentially, you want to be doing 3-5 lower body exercises, 3-5 upper body, and at least a couple for trunk (abs, lower back). You can add or substitute from the newer/revised program if you want to, but do not need to feel as though you have to. The original programs are absolutely fine.
FROM THE MAILBOX: SUCCESS STORIES FROM INSPIRING WOMEN
Strong Women, Strong Bones is by far the best piece of literature I’ve read on the subject of osteoporosis.
-Abigail Since beginning your Stay Young program I have lost centimeters around my middle and am now at the top of my healthy weight range. Thank you so much for writing your books; they are a real inspiration to me, and a number of my friends.
-Susan
RECIPE OF THE MONTH
Grilled Asparagus |
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. Yields: 4 servings
For other deliciously nutritious recipes, be sure to go to http://strongwomen.com/recipes/ |
Ingredients
1 pound fresh asparagus
1 tablespoon olive oil
1 cloves garlic, minced
1/2 tsp dried parsley
Salt and freshly ground pepper to taste
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Cut off the lower fifth of the asparagus spear, wash, and set aside. Mince the garlic and mix with the olive oil, parsley, 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. Cook for 10-12 minutes, to desired tenderness.
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| Nutritional information (per serving) |
Nutrition information (approx. 4 servings per recipe):
60 calories, 3 g protein, 4 g fat (0.5 g saturated fat),
5 g carbohydrate, 2 g fiber
Portions: 1 Vegetable, 1/2 extra |
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