StrongWomen Newsletter
Issue 101, February 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
- Tips for a healthy you in 2007
- StrongWomen Workshops
- Reader Questions and Answers
- Is a stairmaster workout enough to keep my bones healthy?
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Is instant brown rice a healthy alternative?
- From the Mailbox - Success Stories
- Recipe – Champagne and Chocolate Covered Strawberries
Simple Strategies To Get Back To Your Healthy Lifestyle
Now that 2007 is one month old, you can put the stress of the holiday and the New Year behind you and start to focus on something very important: you.
In the bustle of the holiday season it is easy to let your healthy eating and exercise programs slip. Now that the parties are over and your schedule is back to normal, it is time to get back on track. Commit to making healthier lifestyle choices this month. Remember, you don't need to change everything all at once. You can start small with simple steps, like the ones listed below.
Eat whole grains. Whole grains contain more fiber than enriched versions, so they keep your appetite satisfied longer. Adding whole grains to your diet doesn't require an entire diet makeover, just a little flexibility. Your goal should be to make at least half of your grains whole. Swap your regular pasta, bread, or tortilla for the whole grain version.
Write down everything you eat. Keeping logs not only helps you to learn what you eat on a regular basis, but it also helps you to stay on track. Get in the habit of recording what you are eating and try to keep notes about how you are feeling as well. These notes can be helpful in trying to devise coping strategies in the future.
Set a kitchen-closed time. After your evening meal is complete, close your kitchen. Committing to this schedule will help you to stop picking at snacks throughout the evening and will keep you from consuming unwanted calories.
Lifting women to better health,
Miriam E. Nelson, Ph.D.
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: February 26, 2007
State: Colorado
Location Flagler Senior Citizens Center; 306 Main Ave.; Flagler, CO 80815
Phone: 970-491-2404
Fax: 970-491-7252
E-mail: shirley.perryman@colostate.edu
Date: Friday March 30, 2007
Location: Cambria County, Pennsylvania
To register or for more information, contact Nancy Wiker
Email: nwiker@psu.edu
Phone: 717-394-6851
Registration deadline: Thursday March 8, 2007
QUESTIONS AND ANSWERS
Q: I have a glider and a stair-stepper and both provide good aerobic exercise. Do they help me build bone since my feet never leave the surface? Or must my feet "pound the pavement" to get that benefit?
A: While these activities are weight bearing, they don't create as much force on the skeleton as exercises in which your feet actually "pound the pavement." For the best benefits to bone, choose higher-impact exercises like walking or jogging (as long as your joints can handle the challenge) and of course, add two to three days per week for strength training for optimal results.
Q: Is there a significant nutritional difference between regular brown rice (that takes so long to cook) and instant brown rice that comes in a box?
A: Nutritionally, there is one major difference between traditional brown rice and the instant variety: the fiber content. A 1/2 cup serving of traditional brown rice has twice as much fiber as a 1/2 cup serving of instant brown rice.
FROM THE MAILBOX: SUCCESS STORIES FROM INSPIRING WOMEN
The information in Strong Women Stay Slim and Strong Women Strong Bones has helped me to maintain my bone density for five years - even through having breast cancer and being on Tamoxifen. Thank you for the help and exercises in the books. -Wendy
RECIPE OF THE MONTH
Champagne and Chocolate Covered Strawberries |
Click Here for a Printable Version of the Recipe
February 14th is Valentine's Day and a time to celebrate with your loved ones. This simple treat of champagne and chocolate covered strawberries is delicious and very easy to prepare. If you are concerned about calories, then just eat fewer dipped and more plain strawberries.
For other deliciously nutritious recipes, be sure to go to http://strongwomen.com/recipes/
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Ingredients:
Your favorite champagne or sparkling cider
Fresh strawberries with the stems intact
European chocolate hazelnut spread (available at specialty shops)
Several tablespoons of heavy cream
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Wash the strawberries and chill them. Place a cup of the chocolate hazelnut spread in a double boiler or fondue pot and heat slowly. Add 1 to 2 tablespoons of heavy cream and heat over low temperature until it is the consistency of heavy cream.
To serve cold: dip the strawberries in the warm chocolate, place on wax paper and chill.
To serve warm: sit around the table and dip the strawberries in warm chocolate using a fondue pot. Eat immediately.
Either way, enjoy with your favorite champagne or sparkling cider.
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| Nutritional information (per serving) |
Nutritional information (per serving) Strawberries are an excellent source of vitamin C. Enjoy in moderation!
Portions: N/A |
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