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StrongWomen Newsletter

Issue 95, August 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
  • Walking your dog, and you!
  • Reader Questions and Answers
    • How do I increase the intensity?
    • I have carpal tunnel syndrome, can I still lift weights?
  • From the Mailbox - Success Stories
  • Announcing the 2006 StrongWomen Summits!
  • StrongWomen Workshops
  • Recipe - Couscous, Beans, Pesto, and Feta Salad


WALKING, YOUR DOG, AND YOU!

We are in a crisis of physical inactivity in our country (and in many parts of the world). The key for us now is to find fun, easy ways to incorporated physical activity into our lives.

Our family is the very happy owner of a wonderful dog named Pumpkin. I was thrilled to see this recent report about physical activity and your dog. There are 65 million dogs in the US. In fact, 39% of households include at least one dog. The results of the study showed that individuals who walked their dogs were twice as likely to meet the Surgeon General’s recommendation of at least 30 minutes or more of physical activity per day.

There are several points to be made from this research article. First, everyone needs to find an aerobic activity that they enjoy and then they need to stick with it. If you have a dog, walking your pet is a perfect activity! Second, about 35% of dogs are overweight or obese (almost as many dogs are obese as humans)! Your pet needs exercise just as much as you do.

Be creative with your exercise. And make sure that ALL members of your family are active. Our dog Pumpkin enjoys walks just as much, if not more, than I do!

Lifting women to better health,
Miriam E. Nelson, Ph.D.

Reference: SA Ham and J Epping. Dog Walking and Physical Activity in the United States. Preventing Chronic Disease 3(2), April 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: I've been following the strength training program in the latest edition of Strong Women Stay Young for two weeks. What is the best way to increase the intensity of the exercise once it becomes easy?

A: One way to increase the intensity gradually is to work from 8 to 12 repetitions at a given weight for each exercise before you increase the weight. For example, start by doing 8 repetitions of an exercise (i.e. bicep curl). Once 8 repetitions becomes too easy, try doing 10 repetitions. When 10 repetitions is easy for you, do 12 repetitions. Once 12 repetitions becomes easy, increase the weight and start back at 8 repetitions. This method will allow you to stay within the repetition range that will build strength, while keeping your risk of injury at a minimum.

Q: I have had a recurrence of carpal tunnel syndrome. Should I continue to lift weights while I try to get the carpal tunnel symptoms under control?

A: It is probably best to discontinue dumbbell work until it's under control, especially if it aggravates it. It is best to get a recommendation directly from your health care provider, who may feel that one or more of the exercises would actually be beneficial to continue.

FROM THE MAILBOX: SUCCESS STORIES FROM INSPIRING WOMEN

I've had a recurring shoulder injury for the past 3.5 years that has improved very little with physical therapy, massage and rest. I'm excited to tell you that the lifts in Strong Women Stay Young have really made a difference. Not only is it less painful during the day, but I've noticed it's been much more difficult to re-injure it (like when I'm holding the grandkids). I'm amazed. I haven't liked exercising in the past, but I'm enjoying this! Thank you for such a fact-based approach to becoming and staying healthy.

-Michelle

Thanks for a great program -- I can tell a real difference in my body since I began the StrongWoman Program 3 months ago.
-Sylvia

2006 STRONGWOMEN SUMMITS

Join Dr. Miriam Nelson for the fifth annual StrongWomen Summits. These intimate one-day events will provide the inspiration you need to live a stronger, healthier life though exercise and fitness. Learn first hand the secrets for living your best life from three LLuminari experts - LLuminari is recognized as America's leading organization on women's health and well-being.

  • September 30, 2006 - Montgomery County Community College, Blue Bell, Pennsylvania
  • October 21, 2006 - Healthworks, Boston, Massachusetts
  • November 11, 2006 - Seton Hall University, Northern New Jersey

Ticket prices are: $29 per ticket, $22 per ticket when you register for 2 or more and only $15 per ticket for Seniors & Students Register online at www.StrongW omen.com or call 1-800-947-1103.

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: August 1, 2006
Where: Penn State Cooperative Extension, Lebanon, PA
To register or for questions, contact Nancy Wiker, nwiker@psu.edu, (717) 394-6851
Deadline for registration: July 14, 2006

Date: Thursday, September 14, 2006
Where: Colorado Springs, Colorado
To register or for questions, contact Sheila Schlesinger-Barry at sheilabarry@elpasoco.com

Date: September 21, 2006
Where: St. Mary Medical Center, Langhorne, PA
To register or for questions, contact Nancy Wiker,
nwiker@psu.edu, (717) 394-6851
Deadline for registration: September 12, 2006

RECIPE OF THE MONTH

Couscous, Beans, Pesto and Feta Salad

This is a wholesome summer dish that is easy to prepare especially when using commercial pesto. It is also packed with plenty of fiber and other healthful nutrition.
Serves 5

For other deliciously nutritious recipes, be sure to go to http://strongwomen.com/recipes/

Ingredients
1 cup uncooked whole wheat couscous
1 1/2 cups water
1/4 cup basil pesto
3 tablespoons fresh lemon juice
2 cups cherry tomatoes, halved
3/4 cup feta cheese, crumbled (or goat cheese)
1/3 cup sliced green onions
2 tablespoons fresh minced parsley
1/4 teaspoon black pepper
1 15 ounce can garbanzo beans

Bring water to a boil. Add couscous and stir. Bring to a boil again, turn off heat, cover and allow to stand until all water is absorbed. Stir to fluff. Combine pesto and lemon juice, stirring with a whisk. Combine couscous, pesto mixture, tomatoes, and remaining ingredients in a large bowl, and toss gently. Serve cool or at room temperature.
Nutritional information (per serving)

Nutrition information (approx. 5 servings per recipe):
370 calories, 12.6 g protein, 13.4 g fat (5 g saturated fat), 52.4 g carbohydrate, 209 mg calcium, cholesterol 209 mg

Portions: 1 Vegetable, 1 protein, 1 grain, 1 dairy

Check Out LLuminari's Dream Team

Tell a friend to subscribe free to the Strong Women Newsletter at http://www.StrongWomen.com/newsletter /

Tell a friend to subscribe free to the Strong Women Newsletter at http://www.strongwomen.com

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