StrongWomen Newsletter
Issue 93, June 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
- Physical fitness may decrease incidence of dementia
- A Gift From A Wise Woman
- StrongWomen Workshops
- Reader Questions and Answers
- What exercises are good for the lumbar spine?
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Why do I need to do cardiovascular exercise?
- From the Mailbox - Success Stories
- Recipe - Roasted Vegetables and Polenta
GOOD PHYSICAL FUNCTION, DECREASED INCIDENCE OF DEMENTIA
For years we have known that exercise reduces our risk of certain diseases like heart disease, osteoporosis, and stroke. According to a new study, you can add dementia to that list.
A team of researchers at the Group Health Center for Health Studies in Seattle examined the link between physical function and dementia. They followed 2,288 men and women, aged 65 and older, for approximately 10 years. None of the participants had dementia at the start of the study.
Physical-performance (strength, walking ability, and balance) and cognitive ability was assessed at the beginning of the study and again every other year for an average of six years.
The researchers discovered that the people who scored higher on the physical-performance assessments were three times less likely to develop dementia than those who scored lower.
While more research needs to be done to explain exactly how this relationship works, this study is an important first step. It emphasizes exactly how far reaching the benefits of physical activity are and it reminds us of the importance of keeping ourselves moving no matter what our age.
Lifting women to better health,
Miriam E. Nelson, Ph.D.
(Reference: Li Wang, MS and colleagues. Archives of Internal Medicine. 2006; 166:1115-1120. )
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)
A GIFT FROM A WISE WOMAN
Byllye Avery, LLuminari expert and founder of the Avery Institute for Social Change and the National Black Women’s Health Project has released a new, inspirational audio CD. The CD entitled “A Gift From A Wise Woman” features Ms. Avery reading inspiring and loving selections from her book, “An Altar of Words”. The CD offers women wisdom, comfort and inspiration – literally creating an altar of words built on love that will enrich their lives. I love Byllye’s message and I know that all of you will too.
To learn more about Ms. Avery, listen to a selection from the CD, or to order a copy, please visit www.LLuminari.com or www.AveryInstitute.org.
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: June 7, 2006
Where: Sterling, Colorado
For information or to register, please consult the detailed program information at http://nutrition.tufts.edu/research/jhcpan/programs/ s trongwomen/workshops.html
Date: June 17, 2006
Where: Glenwood Springs, Colorado
For information contact Chris Katzenmeyer at ckatz12@msn.com
Date: June 28, 2006
Location: Penn State Cooperative Extension Cambria County Office Ebensburg, PA
To register or for questions please contact: Nancy Wiker, nwiker@psu.edu (717)394-6851
Deadline for registration: June 12, 2006
Date: August 1, 2006
Location: Penn State Cooperative Extension Lebanon County Office Lebanon, PA
To register or for questions please contact: Nancy Wiker, nwiker@psu.edu (717)394-6851
Deadline for registration: July 14, 2006
Date: September 21, 2006
Location: St. Mary Medical Center 1201 Langhorne-Newtown Rd Langhorne, PA
To register or for questions please contact: Nancy Wiker, nwiker@psu.edu (717)394-6851
Deadline for registration: September 12, 2006
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: What exercises do you recommend to strengthen the lumbar spine?
A: I would recommend 2-4 sets of the back extension and the bent forward fly exercises, every other day of the week. You should also make sure to do 1-2 abdominal exercises to keep the muscle groups of the trunk balanced and engaged.
Q: I’m confused by the exercise recommendations. If strength training can burn calories and increase my metabolism to burn fat, why do I need to do cardiovascular exercise?
A: Strength training is great for muscles and bone, but cardiovascular exercise is essential to keep the heart, lungs, and circulatory system healthy. The best fitness program combines both modes of exercise.
FROM THE MAILBOX: SUCCESS STORIES FROM INSPIRING WOMEN
We have been using the video “Strong Women Stay Young” once a week in our Retirement Home for about 5 years. We are all well over eighty years in age and are definitely fans of this program!
-Helen I love your newsletter each month. You have helped me so much in my fight against osteoporosis by teaching me about strength training. Thank you!
-Susan
RECIPE OF THE MONTH
Roasted Vegetables and Polenta |
This recipe adds a unique twist to roasted vegetables, which are always delicious, but most especially this time of year when you can get them fresh at a local Farmer’s Market.
Yields: 6 servings
For other deliciously nutritious recipes, be sure to go to http://strongwomen.com/recipes/ |
Ingredients
2 medium zucchini (about 4 cups), cut into 1-inch slices
2 red bell peppers (about 2 ½ cups), cut into 1-inch slices
1-2 tablespoons olive oil
1/3 cup chopped fresh basil
2 tablespoons balsamic vinegar
1/4 teaspoon black pepper
2 (16 ounce) tubes polenta, each tube cut into 12 slices
1/4 teaspoon salt
1/4 cup crumbled Feta cheese
Basil leaves
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Combine zucchini, red pepper, and onion with olive oil in a large bowl.
Spread on a jelly-roll pan in a single layer. Bake for 25 minutes or until tender, stirring once or twice. Mix in chopped basil, balsamic vinegar, and black pepper.
Preheat broiler. Place polenta slices on a baking sheet coated lightly with olive oil.
Sprinkle with pepper. Broil on each side until lightly browned. Arrange slices on a plate. Spoon roasted vegetables over polenta and sprinkle with Feta. Garnish with basil.
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| Nutritional information (per serving) |
Nutrition information (approx. 6 servings per recipe): 392 calories, 12.5 g protein, 12 g fat (4 g saturated fat), 61 g carbohydrate, 154 mg vitamin C, 198 mg calcium
Portions: 2 Vegetable, 1.5 grains, 1 extra |
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