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IN THIS MONTH'S ISSUE

• Getting Back in Shape



• Upcoming Public Talks



• Reader Questions and Answers
• What about volunteering for Tufts’ studies?
• Is strength training safe for people with glaucoma?



• From the Mailbox - Success Stories
  
  
• Recipe - Carrot and Parsnip Soup

GETTING BACK IN SHAPE

Before I had children I was an avid runner. I ran marathons, half marathons and 10K races all the time. Many weekends I would join my older brother, and we would traipse off to a race together with his wife and young son. I enjoyed the training tremendously and enjoyed the social aspects of the events as well. I was also only in my twenties and in really good shape. Then my first child came in my late twenties, then another child, and then yet another one! Within the space of three and a half years I had married my wonderful husband, had three children, and gained a demanding new job. I have to admit that my training took a real backseat to my family and career. I certainly kept active, but I was by no means training or in top shape.

So why am I telling you all of this? Because for the first time since 1985, I ran in the Tufts 10K Race for Women. This is a road race with over 7,000 women participating. My running had been going well, and I decided it was time to get back in the saddle. I ran with a dear colleague of mine, Jennifer Layne, and we had a fantastic time. Running with 7,000 women is an amazing experience. The power and goodness of all of the women was palpable.

Why am I sharing this with you? Because I know that many of you used to be more athletic, but family and career have caused you to shift priorities. My youngest daughter is nine years old right now; I took almost 13 years off from training. Though my body is older, it is strong. And it feels great to be back out running again.

The bottom line is that I want to encourage you to stay as active as possible, working around the numerous commitments of daily life-your physical and emotional health depend on it. But give yourself space. Just remember, no matter what your age, you can become more active!

More power to you,
Miriam E. Nelson
Author of
Strong Women Stay Young
Strong Women Stay Slim
Strong Women, Strong Bones
Strong Women Eat Well
Founder of http://www.strongwomen.com

UPCOMING SPEAKING ENGAGEMENTS OPEN TO THE PUBLIC

I am doing a few talks and book signings this fall that are open to the public. I hope to see some of you at these events.

Chicago talk:
Date: Monday, November 19, 2001 (8:15am - 4:00pm)
Conference: "Taking Steps and Making Choices," through the National Center on Women and Aging
Title of Talk: Strong Women Live Well
Time of Talk: 12:30pm, Luncheon Talk
Location: The Westin Hotel, Michigan Avenue, Chicago, IL
To register, call 1-800-929-1995
Cost: $25

QUESTIONS AND ANSWERS

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

Q: I'd love to be a subject in one of your research studies at Tufts - how can I volunteer?

A: Volunteers are a very important part of scientific research, so I'm delighted that you're interested. Of course, each study is different and has specific requirements. You can take a look at the different studies we’re conducting at http://hnrc.tufts.edu/studies/, or you can call the Volunteer Services Office at (800) 738-7555. They can tell you which Tufts research programs are currently recruiting participants, and they can explain the nature of the studies and their requirements.

Q: I have glaucoma - is it safe for me to do your strength training programs?

A: At this time, research has not been able to determine with certainty that strength training is safe or dangerous for people with glaucoma or retinal myopathy. Because strength training can cause intra-ocular pressure, it is possible that it may worsen these conditions. Therefore, it is critical that you speak with your doctor about his/her recommendations and follow their advice before starting a strength-training program.

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 have 3 of your books and thought you might be interested in my story. I was diagnosed with osteoporosis at age 67 (-3.7) and advised to exercise and lift weights. I had lost 4 inches and did not realize it. However, I did as I was told (also took Fosamax) and last year at age 69 entered my first [body building] competition. Now at age 70, I have 7 trophies--including one given to me as 'most inspirational.'

I wanted to know where I stood with regard to my bone density and requested a test in May of this year. It was -2.9. My new doctor was very pleased, as was I."

-- Doris

"I just want to express how much I love Strong Women Eat Well, as a matter of fact, the entire series. I have read them, and shared them all. I was so happy to find the website as well.

I have joined Weight Watchers to lose pounds and be healthy. I am combining the healthy information from the "Strong Women" series to the program and so far so good."

-- Peggy

"I am writing to thank you for your work with women. I first discovered you 3 or so years ago when I came across an article in Reader's Digest. I began doing the exercises in the article and they changed my body and my life. I have all of your books and I am always buying more because I hand them out like the Gideons do Bibles.

Though I was never seriously overweight - 15 lbs at the most, your exercise plans have helped me to completely reshape my body. Time after time I read the testimonials of "pear" shaped women who changed with your program. I am another one of them. Today I have what I believe looks like an athletic figure. I have to laugh every time I look in the mirror at myself now. It is a joke to me because I always performed miserably at sports.

My weight is the same as it was in high school, over 20 years and two childbirths ago, but today I have a very different body shape. I was a little afraid of building my upper body since it was my only "skinny" part. Now I am glad I did. Even though I need a larger size at the top now the greater balance between the top and bottom halves of my body gives me a much better appearance.

I frequently see other women I knew in high school. Many have the pear shaped figure with an emaciated look in the upper body. Most of us are now in our 40s and I have noticed that quite a few are already exhibiting the rounded, bent shoulders indicating the early stages of osteoporosis. Had it not been for you, I would no doubt be in the same condition. Instead, this summer at the community pool I was complimented several times on my great upright posture.

I started out three years ago lifting 3 lb dumbbells and ankle weights. Today I lift 15 and 20 lb dumbbells and 5 lb ankle weights. The extra strength comes in handy in so many everyday tasks such as carrying in the 40 lb bag of dog food after a shopping trip. I can still perform the 7-year-old ritual of carrying my oldest son to bed each night even though he now weighs 70 lbs! I can toss around my 4 year old 40-pounder with ease.

Strong women do stay young. Only those who have known me for a long time or who are related can believe that I am 40 years old. Time after time I am told that I don't look my age. Although I think a look at my wrinkled hands would give me away, most people don't seem to notice. They notice instead the lean muscular look of my body. It is all thanks to you!"

-- Michelle

RECIPE OF THE MONTH