StrongWomen Newsletter
Issue 100, January 2007
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
- Eat Slow, Eat Less
- Thank you for your feedback on the Newsletter!
- Reader Questions and Answers
- What’s the best type of aerobic exercise?
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Should I exercise with a cold?
- From the Mailbox - Success Stories
- Recipe – Mim’s Hearty Sunday Stew
EAT SLOW, EAT LESS
At the beginning of a new year many of us look for tips to help us succeed with our resolutions. One tip that has been passed around for over 30 years is “if you eat slowly, you will eat less.” However, there has never been any science to support that theory – until now.
Dr. Katheleen Melanson and her colleagues at the University of Rhode Island conducted a study to test this popular hypothesis. Their results were presented at the annual meeting of the North American Association of the Society of Obesity this past fall.
Thirty college-age women were recruited to participate in the study. The women were given a meal of pasta on two separate occasions (and they were allowed to eat as much as they wanted). At the first meal the women were told to eat quickly, without pausing in-between bites. At the second meal the women were told to eat slowly, chewing each bite 15 to 20 times and pausing in-between bites.
When the women ate quickly, they ate an average of 646 calories in nine minutes. When they ate slowly, they ate an average of 579 calories in 29 minutes. The women not only consumed less food when they ate slowly, they also said that they felt more satisfied at the end of the meal.
So why not give it a try? When you sit down to your next meal, make a conscious effort to eat a little slower. All that you have to lose is a few extra calories!
Lifting women to better health,
Miriam E. Nelson, Ph.D.
Puetz TW, O’Connor PJ, Dishman RK. Effects of chronic exercise on feelings of energy and fatigue: a quantitative synthesis. Psychological Bulletin. 2006;132:866-876.
THANK YOU FOR YOUR FEEDBACK ON THE NEWSLETTER!
Thank you so much for all of your great feedback about the newsletter. We learned a lot from you! The most important thing we learned was that our readers love the newsletter because it is simple – so we decided to keep it that way! As we work on our next 100 editions, please don’t hesitate to continue sending us your opinions. We are dedicated to producing a newsletter that keeps up with our readers interests.
QUESTIONS AND ANSWERS
Q: What is the best type of aerobic exercise?
A: The best type of aerobic exercise is the one that you enjoy the most. It is hard to find the time and the energy to begin an exercise program and it will only become more difficult if you force yourself to do something that you don’t like to do. Experiment with different activities, machines, or classes until you find something you enjoy and can look forward to doing on a regular basis. If it is at all possible, make sure that you incorporate some weight bearing activities such as walking or jogging into your routine to help your bones.
Q: I have a cold. Should I keep up with my regular exercise routine or would it be better to rest for a few days?
A: If your symptoms are from the neck up (runny nose, sneezing, sore throat), light exercise is usually OK and may even help you to feel a little better. But, if your symptoms are below the neck (diarrhea, vomiting, intense coughing, fever), it is generally better to rest and wait until the symptoms subside before you jump back into your regular exercise routine. If you are unsure, talk with your doctor.
FROM THE MAILBOX: SUCCESS STORIES FROM INSPIRING WOMEN
I have been a fan of the StrongWomen program since 1998 and am very much fitter and stronger now than I was in my twenties (30 years ago). A huge thank you for making life so much easier for so many of us.
-- Libby
RECIPE OF THE MONTH
Mim’s Hearty Sunday Stew |
Click Here for a Printable Version of the Recipe
I love to make beef stew on Sunday, when I can add all of the ingredients and then let it simmer and fill our home with its enticing aroma all day long. This delicious stew is teeming with a variety of vegetables. It is a hearty meal just by itself, although it is wonderful accompanied by warm, crusty, whole grain bread and fresh salad.
Makes 10 servings
For other deliciously nutritious recipes, be sure to go to http://strongwomen.com/recipes/
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Ingredients:
2 teaspoons butter
2 pounds of top round lean beef, cut into small chunks for stew
1/2 butternut squash, peeled, seeded and chopped into medium chunks
4 small yellow onions, peeled and quartered
5 medium carrots, peeled and cut diagonally into large 4-5 pieces each
3 medium potatoes, peeled and cut into medium pieces
1 quart vegetable broth
2 bay leaves
1 cup short grain brown rice
1 small, frozen box of each: lima beans, corn, and peas
salt and pepper to taste
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Brown the meat in butter until cooked about medium. Remove from heat, drain, and rinse the stew pot. Return the meat to the pot and add the butternut squash, onions, carrots, potatoes, and bay leaf, and pour the vegetable broth into the pot. Add water into the pot so that the fluid covers all of the vegetables and meet and a little bit more. Bring to a boil and then simmer (covered) on low for 1 1/2 hours. Cook the brown rice and add to the stew about one hour before you serve. Then, add the boxes of lima beans, corn, and peas and cook (covered) on low-medium heat for 45 minutes or more. Serve piping hot with freshly grated parmesan cheese if desired.
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| Nutritional information (per serving) |
Nutritional information (per serving) 480 calories, 18 g fat, 6 g saturated fat, 39 g protein, 41 g carbohydrate, 7 g fiber
Portions: 2 protein, 2 vegetable, 1 grain, 2 extra |
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