StrongWomen Newsletter
Issue 97, October 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
Strong Women, Strong Backs
Founder of www.StrongWomen.com
IN THIS MONTH'S ISSUE
- Cancer: The Diet and Physical Activity Link
- StrongWomen Summits
-
StrongWomen Workshops
- Reader Questions and Answers
- Should I be sore after a workout?
-
Is Pilates a weight-bearing exercise?
- From the Mailbox - Success Stories
- Recipe – Beets with a Twist
CANCER: THE DIET AND PHYSICAL ACTIVITY LINK
The statistics are staggering: according to the American Cancer Society (ACS), one-third of the 500,000 cancer deaths that occur in the United States each year can be attributed to diet and physical activity habits, including being overweight and obese. In an effort to reduce this number, the ACS has just updated nutrition and physical activity guidelines to help reduce your risk of cancer. These guidelines are developed by a panel of national experts in cancer research and prevention and are updated every five years.
The 2006 guidelines include four important recommendations:
1. Maintain a healthy weight. Balance the amount of food you eat with the amount of physical activity you perform in order to achieve a Body Mass Index (BMI) between 18.5 and 25.0 kg/m2. Check your BMI by clicking here.
2. Adopt a physically active lifestyle. Adults should engage in at least 30 minutes of moderate to vigorous physical activity, above usual activities, on five or more days of the week. Forty-five to 60 minutes are preferable.
3. Consume a healthy diet; emphasize plant sources of food. Limit your portion sizes, cut back on high- calorie foods (cookies, candies, etc.), and choose vegetables and fruits on a regular basis.
4. If you drink alcohol, do so in moderation.
While we cannot control our genetics, we can control our lifestyle choices. Choosing to lead an active lifestyle and follow a healthful diet can significantly reduce your chances of developing cancer.
Lifting women to better health,
Miriam E. Nelson, Ph.D.
Reference: Kushi LH, Byers T, Doyle C, et al. American Cancer Society Guidelines on Nutrition and Physical Activity for Cancer Prevention. CA Cancer J Clin 2006 56: 251-253.
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.
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.StrongWomen.com or call 1-800-947-1103.
Don't forget to forward the StrongWomen Summit information to friends and family in the area!
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: September 14, 2006
Where: Colorado Springs, Colorado
To register or for questions, contact Sheila Schlesinger-Barry at sheilabarry@elpasoco.com
November 2, 2006
Where: Loveland, Colorado
For more information or to register, contact:
Edie McSherry at EMcSherry@larimer.org
Date: December 12, 2006
Where: Tufts University, Boston
To register or for questions, contact Rebecca Seguin at rebecca.seguin@tufts.edu or 617-636-3740
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: Should I be sore after my weight-training workout?
A: After the first few sessions of weight training, it is normal to experience some
muscle soreness; your muscles are getting used to a new activity. Once your body
becomes more familiar with the exercises, you probably will not feel sore. In
fact, soreness can be a sign of “overdoing it” if you experience it on a consistent basis.
Q: Is Pilates considered to be a “weight-bearing” exercise?
A: Pilates is a great exercise that strengthens and tones the whole body,
especially targeting the trunk. It is not technically a “weight-bearing” exercise. Weight-bearing exercises are ones in which you are bearing your body weight; such as, walking, tennis, volley ball, etc. There is a gray area of exercises, such as squats and other standing resistance exercises that are weight bearing, but are thought of more as strengthening activities. Right now, research on the benefits of Pilates is limited. Don’t let that keep you from participating in this beneficial activity. But compliment your Pilates with brisk walking or other weight bearing activities to get the most complete exercise program.
FROM THE MAILBOX: SUCCESS STORIES FROM INSPIRING WOMEN
I love reading your newsletter each month. You have helped me so much fight osteoporosis naturally with a weight lifting program and calcium supplements.
- Susan
Strong Women Stay Young is the only book I have ever bought twice. Once the first one wore out, I had to buy another one.
- Jean
RECIPE OF THE MONTH
Beets with a Twist |
I love to eat beets in the fall when they are fresh out of the farmer's field. My mother created this very simple recipe that our entire family enjoys.
Yields: 6 servings
For other deliciously nutritious recipes, be sure to go to http://strongwomen.com/recipes/
|
Ingredients:
6 medium beets with greens
1/4 cup fresh orange juice
1/2 T olive oil
1/2 T butter
Salt and pepper to taste
|
Cut the greens off of the beets, wash, coarsely chop, and set aside. Boil the beets until cooked thoroughly. Remove beets from heat, peal the skins off and then slice. In a sauté pan, heat butter and oil on medium high heat. Add beet greens and cook until slightly limp. Then add orange juice and sliced beets. Cook until greens are done, beets are hot, and most of the orange juice has evaporated. Salt and pepper to taste. Serve with brown rice and your favorite roast.
|
| Nutritional information (per serving) |
92 calories, 2.5 g protein, 4 g fiber, 3.5g fat (1g saturated), 14g carbohydrate
Portions: 1 Vegetables, 1/2 Extra |
|
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
Back to Top
|
