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IN THIS MONTH'S ISSUE

• Calcium and Vitamin D: For Today and Tomorrow
  
  
• Reader Questions and Answers
• Can I "spot reduce" my inner thighs?
• I think that I have "tennis elbow" from lifting weights. Please help!
  
  
• From the Mailbox – Success Stories
  
  
• Recipe - Yummy Pumpkin Bread

CALCIUM AND VITAMIN D: FOR TODAY AND TOMORROW

As you may have already assumed, continuing to take your calcium and vitamin D supplement long-term is critical to your bones' health. Important findings published in the September American Journal of Clinical Nutrition by Dr. Bess Dawson-Hughes and colleagues at Tufts University demonstrate that you must continue to take your supplements to achieve long-term benefit for bones.

Men and women (68 years and older) who participated in a three-year randomized controlled trial of calcium and vitamin D supplementation at our research center experienced significant increases in bone mineral density over the three years - with a significant reduction in fractures. Researchers then followed these volunteers for another two years while they did not take the supplements. They found that the majority of bone benefits were completely lost during the two years without supplementation.

The take home message: continuing to regularly take your calcium and vitamin D supplement is just as important for older adults' bone health as starting them.

Have a Healthy and Happy Holiday Season --

Miriam E. Nelson

QUESTIONS AND ANSWERS

Be sure to check out the other questions posed to Miriam Nelson, PhD and Jennifer Layne, MS, CSCS at on our web site at FAQs.

Q: How can I tighten my inner thighs? What exercises do you recommend?

A: Many women have written to us with this question and share your concerns about their inner thighs. First, realize that it is impossible to "spot" reduce. This means you cannot change one specific "spot" - like the inner thighs or stomach or upper arms - by doing a specific exercise like leg lifts or abdominal crunches or triceps extensions. To be satisfied with the shape of your inner thighs you need to address your body's overall fitness level. Toned inner thighs are the result of your health, diet, body weight and fitness as a whole.

Ask yourself the following questions as a mini-assessment: Are you currently at your healthy, ideal body weight? Are you eating a balanced diet that includes whole grains, whole foods, fruits and vegetables? Is your fitness program well rounded to include aerobic exercises such as walking for your heart and lungs, strength training for your muscles and bones and flexibility exercise for your muscles, tendons and ligaments?

The information in Strong Women Stay Slim (SWSS) can help you to design a well-rounded nutrition plan to achieve and maintain a healthy body weight. SWSS and Strong Women, Strong Bones both include a progressive aerobic exercise program like walking to improve the fitness of your heart and lungs and to burn calories. Finally, follow the Strong Bones or the Vibrant Aging fitness programs on our web site to strengthen and tone your muscles. These tips are the keys to success in health-related fitness for your whole body and your inner thighs.

Q: I tried to start the Strong Women Stay Slim program and much to my dismay, I aggravated my tennis elbow by lifting 1 lb weights. So I stopped. I saw my doctor 3 times and also had acupuncture over several months, which helped a little bit. What should I do - only get strong in my legs and all muscle groups associated with my arms are hopeless until this intractable tennis elbow goes away someday?

A: It is very frustrating to have an injury that prevents you from exercising or limits some of the activities that you enjoy. "Tennis-elbow" can be caused be the repetitive stress of exerting force to hit the tennis ball with a locked (hyper-extended) elbow joint. This type of injury also happens in other racquet sports such as golf and baseball. It can also happen if incorrect technique is used in weight lifting. Keeping your elbow joints "soft" (slightly bent instead of locked) is the key to avoiding this type of injury.

Before you resume your strength training program, you need to completely recover from your tennis elbow. First, talk to your doctor again about two things: pain management and a referral to a sports medicine specialist and a physical therapist. The physicians that we work with tell us that there is no reason to be in pain when it can be treated in a variety of ways including mild anti-inflammatory drugs or other medications, rest, ice and rehabilitation. A physical therapist can teach you specific stretching exercise for the muscles and tendons that surround the elbow. They can also watch you perform your strength training exercises and give you feedback to be sure that you are exercising with proper technique. When you can perform a full range of movements with your arms and elbows without pain, then you will be ready to gradually return to weight lifting.

When you resume the SWSS program, double-check your exercise technique, particularly when doing the Biceps Curl exercise. The key to preventing injury is to be sure that your elbow has a slight bend when your arm is straight down. Be vigilant in your exercise technique and do not let your arm simply hang at your side, this can cause the elbow to lock and will aggravate your tennis elbow. Best wishes for a speedy recovery.

FROM THE MAILBOX

Here are excerpts from a few of the inspiring letters we've received recently.  If you enjoy reading them, check out the collection of reader mail on our web site at Success Stories .

"I am astonished at my new strength even though I am not up to 20 lb yet. I can see and feel a difference in my body. My husband says my legs have toned up."

-- Exercising in New Hampshire

"A little over 2 years ago I had been losing the battle with stiffness in my joints from osteoarthritis. I had religiously tried walking and then the treadmill and isometric exercises to try to regain my mobility. I had been reading about the benefits of weight training for arthritis but reluctant to start a program. Then I read Strong Women Stay Slim. I cannot even begin to tell you how those simple strengthening exercises have changed my life! I started out with 2 lb hand weights and have been using 10 lb hand weights for almost a year now. My mobility is amazing as I can run and play with my grandchildren, work in the yard and ride in a car without stiffness. Now my muscles will not let me go very long without giving them a workout! Thank you so much for such wonderful advise and I tell everyone that will listen."

-- Linda

"Strong Women Stay Young changed my life! I am 74 and now workout daily on treadmill and 3 times a week on strength. I use the machines you recommend, but also use free weights sometimes too. I see the difference after only 2 months. Thanks."

-- Rheba

RECIPE OF THE MONTH