StrongWomen Newsletter
Issue 118, July 2008
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
- U.S. Physical Activity Guidelines Report
- Upcoming Strong Women Workshops
- Reader Questions and Answers
- How much water do I need to drink?
- How can I strength train when I travel?
- Success Stories
- Recipe - Corey's Grilled Salmon
U.S. Physical Activity Guidelines Advisory Committee Report
In Spring 2007, Secretary Leavitt, of the U.S. Department of Health and Human Services, asked me to serve as the vice chair for the Physical Activity Guidelines Advisory for American's Committee. This 13 member advisory board was convened to review all of the scientific literature regarding the health benefits of physical activity over the past 12 years. The report will be used by the U.S. Department of Health and Human Services to develop comprehensive physical activity guidelines for Americans, similar to the Dietary Guidelines for Americans. This will be the first time ever that the government has developed comprehensive guidelines around physical activity.
The 2008 Physical Activity Guidelines Advisory Committee Report is now available online. It is the product of the Advisory Committee and more than 30 additional consultants. You can access the report by clicking the link at http://www.health.gov/paguidelines. The 683-page report can be viewed or downloaded in its entirety or by individual chapter. The report presents and summarizes the Advisory Committee's review of science relating physical activity to a variety of health outcomes. It also addresses the benefits of physical activity for particular subgroups of the population such as children and youth, pregnant and postpartum women, persons with disabilities, and individuals with some chronic conditions.
I am providing this information to my readers because I know many of you are health professionals. You may find it useful. If you are not in the health profession, you may still find it interesting.
The actual Physical Activity Guidelines for Americans are being written now and will be released in early October. So stay tuned!
Despite the large workload to develop and submit this report, it was one of the most enjoyable projects that I have ever worked on. Working together with fantastic colleagues around the country was a joy and knowing that our work will influence policies around physical activity was a real motivator.
Lifting women to better health,
Miriam E. Nelson, Ph.D.
Report: http://www.health.gov/paguidelines/
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 teaches you how to "lead" a StrongWomen Program, and should not be attended simply for informational/personal purposes.
Date: July 31, 2008
Location: Mt. Ida, Arkansas
Contact: Lisa Gilmore, Arkansas StrongWomen Ambassador
Phone: 501-623-6841
Email: Lgilmore@uaex.edu
Registration Deadline: July 9th
Date: August 12, 2008
Location: Mercer, Pennsylvania
Contact: Nancy Wiker, Pennsylvania StrongWomen Ambassador
Phone: 717-394-6851
Email: nwiker@psu.edu
Registration deadline: July 28, 2008
Date: August 30, 2008
Location: Manhattan, Kansas
Contact: Jean Clarkson Frisbie, StrongWomen Ambassador
Phone: 620-672-6121
Email jcfrisbi@ksu.edu
Registration Deadline: August 10, 2008
Fee: $80
Date: September 10, 2008
Location: Jamestown, New York
Contact: Nancy Wiker, Pennsylvania StrongWomen Ambassador
Ambassador Phone: 717-394-6851
Email: nwiker@psu.edu
Registration Deadline: August 19, 2008
Date: September 27, 2008
Location: Alamosa, Colorado
Contact: Shirley Perryman, Colorado StrongWomen Ambassador
Phone: 970-491-2404
Email: shirley.perryman@colostate.edu
Registration Deadline: September 11, 2008
QUESTIONS AND ANSWERS
Q: I am concerned that I don't drink enough water - especially in the hot weather. Is 64 ounces (8 cups a day) still the recommended amount to drink?
A: There is actually no scientific study to support this recommendation! Everyone's hydration needs are different and depend on a variety of factors; people who are bigger, sweat a lot, or are more physically active will need more water than others. The research suggests that, in general, you should use thirst to guide how much you drink. Exceptions to that rule are: when it is really hot outside and when you exercise a lot. In those cases, you should try to drink a little bit more than you think you need. Another good guide is the color of your urine. If your urine is pale yellow, you are well hydrated; if it is dark yellow, you need to drink more now and remember to drink more in the future.
Q: I travel a lot and find that I often give up my free-weight routine since it's hard for me to travel with dumbbells, and I don't always have easy access to a hotel gym. I've started using resistance bands, but they don't seem as effective. What are your thoughts? Do you recommend resistance bands?
A: This is a real concern for a lot of people. I agree - bands are a great option when you are traveling because they are easy to bring with you; however, resistance bands should never replace free weights and machines completely. They are most effective if they are used as a supplement to your regular dumbbell/ankle weight/weight-machine strength training program. If you travel a lot and don't have access to weights, try supplementing your resistance band program with some body-weight exercises, such as wall, modified, or traditional push-ups, squats, and crunches. These exercises work multiple muscle groups at once and will be a challenging alternative to some of the band exercises.
FROM THE MAILBOX: SUCCESS STORIES FROM INSPIRING WOMEN
While searching the web for other information, I stumbled upon your website. I've looked through it and feel it is simply amazing and wonderful. I have started the 50's journey and have found it very difficult to find information, advice, health and medical support for older women. I plan on sending your site to all of my friends. We have all been looking for something that validates us. It makes us feel less crazy for all the aging feelings we've been having!! I'm really thankful I found your site. I look forward to visiting often and making use of all the information you have.
- Kathy
RECIPE OF THE MONTH
| Corey's Grilled Salmon |
Click Here for a Printable Version of the Recipe
I love almost anything grilled-fish, tofu, vegetables. Corey is a good family friend and a real salmon connoisseur. His tamari-grilled salmon is my favorite. It has the right balance of flavors from the tamari, garlic and lemon juice and is so easy to make. Finally, it is a rich source of omega-3 oils! Serves 4 to 6 depending on size of filet.
For other deliciously nutritious recipes, be sure to go to http://strongwomen.com/recipes/
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