StrongWomen Newsletter
Issue 102, March 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
- Strength training may increase the effectiveness of the flu shot
- StrongWomen Workshops
- Reader Questions and Answers
- What exercises are best to prevent a dowager’s hump?
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Can vegetarians lift weights?
- From the Mailbox - Success Stories
- Recipe – Garlic Oatmeal Soup
STRENGTH TRAINING MAY INCREASE THE EFFECTIVENESS OF THE FLU SHOT
When you make your next appointment for a flu shot, be sure you schedule it after your workout. Why? Because a recent study in the journal Brain, Behavior, and Immunity suggests that if you strength train before you get a flu shot, the vaccine may be more effective.
Sixty healthy college students (29 men and 31 women) were recruited to participate in this randomized-control trial. Initially, they were divided into two groups: an exercise group and a control group. The 40 participants who were assigned to the exercise group completed 25 minutes of strength training (lowering phase only), waited six hours, and returned to the lab for their flu shot. The other 20 participants followed the same schedule, except they rested quietly for 25 minutes instead of exercising. Blood samples were taken before the shot was administered and six, eight, and 20 weeks afterwards.
After testing all of the blood samples, the researchers found that the participants who strength trained prior to receiving their flu shot had an increased immune response compared to those who did not exercise.
These results are fascinating. While more research needs to be done, there is no reason not to strength train! At a minimum, you will get stronger if not have a stronger immune system, too.
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.
Edwards KM, and colleagues. Eccentric exercise as ans adjuvant to influenza vaccination in humans. Brain, Behavior, and Immunity. 2007 Feb;21(2):209-17.
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: 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
Date: Tuesday, May 15, 2007
Location: University of Idaho, Moscow, ID
Time: 8:00 a.m. – 4:00 p.m.
Registration deadline: April 25, 2007
To register, contact:
Marsha Lockard at mlockard@uidaho.edu or Martha Raidl mraidl@uidaho.edu or call (208) 364-4056
QUESTIONS AND ANSWERS
Q: I am developing a bit of a dowager's hump. Can you recommend specific exercises for this?
A: A dowager’s hump (the curving of the upper part of the back that is associated with osteoporosis) is usually caused by degeneration of the vertebrae or wedge fractures in the spine. If it is caused by fractures, there is no way to cure the fractures that have already occurred, but further fractures can be prevented. The exercise program in my Strong Women, Strong Bones book is a comprehensive program designed specifically to build strong bones and prevent fractures. The exercises in Strong Women, Strong Backs offer further exercises for the back and abdominals. Some of these exercises can also be found on my website: www.strongwomen.com under the tab fitness programs. Please be sure to talk to your doctor before beginning any exercise program. There are some exercises that are not suitable for people with osteoporosis. Also, depending upon your bone density status, you doctor may or may not prescribe osteoporosis prevention medication. And remember to take your calcium citrate and vitamin D supplements.
Q: Is there any problem weight lifting on a vegetarian diet? Would there be a difference in the amount of muscle mass acquired?
A: Weight lifting is a great muscle and bone-building activity, regardless of your dietary preferences. Weight lifting helps to build strong muscles and bones. As long as you are following a well-balanced diet, and getting an adequate amount of protein (from animal sources or vegetarian) you will see the same results. Remember, there is no need to take in extra protein when you begin a weight lifting program. Just be sure you are meeting the daily requirement: 15 to 20 percent of caloric intake should be from protein. Good sources of protein on a vegetarian diet are soybeans, other legumes, seeds, some grains, and nuts (and dairy and eggs if you are ovolactovegetarian).
FROM THE MAILBOX: SUCCESS STORIES FROM INSPIRING WOMEN
I have worked with your programs through your books and newsletters since June 1998. Now when I look back to that beginning seemingly so long ago, I can appreciate my bonuses. Strength training has become a way of life for me. I lead a very active and busy life and through all the ups and downs and the good and bad times, my training has sustained me. I see friends struggle with aging issues and know the benefits that have come to me through my commitment, and what a happy commitment that is! I had my 65th Birthday this year.
-Genielle
RECIPE OF THE MONTH
Garlic Oatmeal Soup |
Click Here for a Printable Version of the Recipe
This unusual soup is delicious, nutritious, and a snap to prepare. In case you’re wondering: Brief cooking mellows the garlic and onion. And the oatmeal bears no resemblance to breakfast cereal – it looks and tastes like tiny dumplings.
For other deliciously nutritious recipes, be sure to go to http://strongwomen.com/recipes/
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Ingredients:
½ cup uncooked rolled oats – not quick cooking type
1 onion, finely chopped
3 large cloves garlic, minced
3 tomatoes, fresh or canned, chopped
3 cups chicken or vegetable broth
salt to taste
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Prepare the soup in a saucepan that holds at least two quarts. Start by toasting the rolled oats in the saucepan: Heat over medium temperature for about three minutes, stirring frequently to avoid burning. The oats are toasted when they darken slightly and start to smell like toasted grain. Put them in a dish and set aside.
Put the chopped onion and garlic in the saucepan and cook for a few minutes, stirring. Some of the onion may stick to the bottom, because you’re not using oil, but it doesn’t matter. Add the chopped tomato and the broth, and stir to release any stuck-on bits of onion. Bring the soup to a simmer. Add the toasted oatmeal and continue to simmer, uncovered, for 10 minutes, stirring occasionally. Taste the soup and add salt if needed. Serve immediately. Note: leftovers will taste just as good, but the texture becomes a little cereal-like if you don’t serve it right away.
Serves 4 Per serving: 1/2 grain, 1 vegetable
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| Nutritional information (per serving) |
Nutrition information (per serving): 200 calories, 8 g protein, 3 g total fat (0.5 g saturated fat), 37 g carbohydrates, 6 g dietary fiber, 4% of daily value of calcium
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