StrongWomen Newsletter
Issue 120, September 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
- Amazing Women at the 2008 Olympic Games
- Thank you Mary Kennedy
- Upcoming Strong Women Workshops
- Reader Questions and Answers
- Do I need to take my supplement with food?
- Can strength training cause bruising?
- Success Stories
- Recipe - Apple and Cheddar Melt
AMAZING WOMEN AT THE 2008 OLYMPIC GAMES
I am always inspired by the Olympic Games. The incredible athleticism and discipline of each one of the athletes is truly amazing. As I watched the 2008 Beijing Games this summer I was particularly inspired by the older women athletes who not only participated in the Games, but dominated against competitors often half their age!
In gymnastics, a sport dominated by young teenage women, Oksana Chusovitina - a 33-year old mom from East Germany - became the oldest female gymnast to earn a medal since 1956. She won a silver medal on the vault. Romanian Marathoner Constantina Tomescu-Dita sped past the competition to grab the gold medal in the 26.2-mile race. At 38 years old, she became the oldest winner of an Olympic marathon. And then there was Dara Torres, the 41-year old mother who is the first U.S. swimmer to compete in five Olympic Games. This year she became the first woman in history to swim in the Olympics past age 40. She competed in three events and went home with three silver medals.
These women are a true testament to the fact that we are never too old to achieve our dreams!
Lifting women to better health,
Miriam E. Nelson, Ph.D.
THANK YOU MARY KENNEDY
I want to take this time to thank Mary Kennedy, MS, for all of her assistance in preparing our monthly StrongWomen Newsletter. For the past three years Mary has worked hard assisting me with producing the newsletter. Mary has just begun her doctoral degree program here at Tufts University. I wish her the very best of luck with her future studies. Thank you Mary!
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: October 14, 2008
Location: Columbia, Missouri
Contact: Robin Gammon, University of Missouri Extension
Phone: 573-884-0971
Email: gammonr@missouri.edu
Registration Deadline: September 15, 2008
Date: October 21, 2008
Location: Billings, Montana
Contact: Lynn Paul
Phone: 406-994-5702
Email: lpaul@montana.edu
Registration Deadline: October 3, 2008
QUESTIONS AND ANSWERS
Q: I recall Dr. Nelson saying that if you are taking calcium citrate (such as Citracal® **) you don't have to take it with food; however, if you're taking another type of calcium supplement do you need to take it at mealtime?
A: Yes. There are two widely used kinds of calcium supplements: calcium carbonate and calcium citrate. Calcium citrate supplements contain acid and do not require stomach acid for absorption. This means you can take these supplements with or without food. However, calcium carbonate supplements require stomach acid to be absorbed efficiently, so it's best to take these types of supplements with food-during mealtimes when your stomach secretes extra acid.
**Citracal is a trademark of Bayer Healthcare LLC
Q: I have been noticing bruises on my arms and legs after strength training. Is that normal or do you think I should see my doctor?
A: Strength training should not cause bruising. I would suggest that you speak to your healthcare provider.
FROM THE MAILBOX: SUCCESS STORIES FROM INSPIRING WOMEN
Hello special folks at StrongWomen. Recently while looking over my initial Record of Progress in Strong Women Stay Young, I discovered I had celebrated a 10-year milestone. Wow, I thought!! I commenced strength training at home not long before I retired from my work as a co-ordinator of day programs for people with Multiple Sclerosis. [I was] inspired by the discovery of Miriam's first book and the desire to be as fit as possible while continuing to enjoy a busy and fulfilling life.
Strength training for me has become an important part of my life. I have some degeneration in my spine and osteoarthritis, especially in my hands. I get very stiff if I miss my exercises. I constantly experience how much better I [feel] after a workout.
I play tennis weekly, ballroom dance several times a month, ride 30 kilometres on my bike each weekend, work hard in my garden, walk our lovely Whippet daily, and I almost forgot-do two sessions of strength training weekly too. I am 67 next month and am very appreciative of what your training and support have done for me.
I had commenced with 2 kilogram weights and found it hard work with some exercises. Now I use 6.5 kg for both legs in addition to dumbbells. I change my routine around to keep it challenging.
I hope to maintain this level of fitness for as long as possible and will continue to be informed by your website and future publications.
My husband has Rheumatoid Arthritis and also strength trains twice a week. He fully realizes that this is a very necessary part of his life. He knows it will ensure he is as well as can be and will not lose his muscular strength due to the disease process.
Thank you folks, Genielle
RECIPE OF THE MONTH
| Cheddar and Apple Melt |
Click Here for a Printable Version of the Recipe
An easy to prepare sandwich that makes a tasty lunch!
(Serves 1)
For other deliciously nutritious recipes, be sure to go to http://strongwomen.com/recipes/
|
|
