September 2003

IN THIS MONTH'S ISSUE

• Take Time to be With Family
• The Stonyfield Farms Strong Women Summit Closed
• Reader Questions and Answers
• Do free weight limits apply to exercise machines as well?
• Can young people strength train?
• From the Mailbox — Success Stories
• Recipe — Caprese Salad

TAKE TIME TO BE WITH FAMILY

This summer I took some time out to be with my family. We traveled to France, met up with several other family members, and went mountain climbing for three weeks. Then we headed to the Tufts University European Center in Talloires, France for a relaxing final week. Our family loves climbing, so being up high in the mountains seemed like the right choice. My husband and I felt that our three children (ages 11, 13, and 15) were now old enough to enjoy a trip like this.

Our first week was in Chamonix, where we did day hikes in the mountains around Mont Blanc. Then we met up with two wonderful guides, Nick Parks and Isabelle Santoire, and headed out on a nine-day walk on the famous Haute Route. We walked through the mountains from Chamonix, France to Zermatt, Switzerland. In total, there were thirteen of us (6 children and 7 adults). Each day was different, with many climbs on the glaciers where we needed to have crampons and to be roped up for safety. At night we stayed in Swiss mountain huts. The trip was beyond fantastic. The mountains were so beautiful, the walks really enjoyable, and the company superb.

What struck me most was how happy our children were without computers, phones, televisions and the usual entertainment that they have come to expect during the summer. Life was simple. We awoke early, had breakfast at the huts, walked, had lunch, arrived at the hut, had a nap, played cards, sang, ate dinner, and went to bed. And most of all, we welcomed the beauty that surrounded us everyday.

We ended the trek with four of us--my husband, son, brother-in-law, and myself--climbing something I never in my wildest dreams thought I would climb--the Matterhorn. At 4,477 meters (14,688 feet), it is one of the most recognizable mountains in Europe. Last year, only about 7 people reached the top of the Matterhorn because the weather was so poor. This year the weather was perfect. I am afraid of heights, so I never thought I would do such a big climb, but our guides felt I could do it. I was acclimatized to the altitude; I had been climbing for nine days and it was the opportunity of a lifetime. The four of us each had our own guides for the climb. We left the hut at 4:15 am and headed up the mountain using our headlamps to guide the way. The moon was out to the left side of the summit, there were a few clouds, and the temperature was mild. By 6:00 am, the sun was rising--creating a beautiful sunrise to the East. My guide and I reached the summit at 7:45 am--only 20 minutes after our fastest team member! After a few pictures, some hydration and a snack, and a gaze at the 360-degree view from what seemed like the top of the world, we headed down. The summit was incredible. It is about 200 feet long, stretching from Switzerland into Italy, but very narrow--a knife-edge really--only about 3 feet wide! On one side there is a 6,000-foot drop into Italy. The descent took an hour longer than the climb up; a welcomed hot tea and my family awaited me! I tackled my fear of heights, accomplished a physical task that I thought was undoable for me, and shared it with family and friends.

Not since I had my third child eleven years ago have I taken four uninterrupted weeks to be with my family. I, like all of you, work very hard and find myself stretched very thin. This time with my family was heaven for me. While I know that many of you may not thirst for climbing in the mountains, I do encourage you to plan ahead and make time to be with your family--and to not fall victim to self-imposed limits. Continue to challenge yourself and enjoy life to the fullest!

(For those of you who are adventuresome and want more information about trekking in the mountains go to www.mountaintracks.co.uk. This is the website for our guide Nick Parks, or email him at info@mountaintracks.co.uk.)

STONYFIELD FARM STRONGWOMEN SUMMIT
FILLED TO CAPACITY

We had such a tremendous interested in the Stonyfield Farm Strong Women Summit that we are now at capacity and have closed registration. I know that many of you registered and I am looking forward to meeting all of you in November. For those of you who could not join us this year, please look for announcements in the spring newsletter for the 2004 summit.

Q: In "Strong Women Stay Young," there are limits to the amounts of weight a person should lift. I realize this applies for dumbbells, but is it true for machines as well?

A: First, the amounts listed are only intended as guidelines of how much a woman may be lifting, but they are not rigid limits. Some women may be above or below this range. In terms of weight machines, the amounts will be considerably different. That is because the machine itself, working as a pulley system, actually assists in the process of lifting the weight. Therefore, you will always be able to lift more weight when using a weight machine versus dumbbells. How much more weight will vary from machine to machine, and will also be dependent on your own strength. For instance, you may be lifting 10 pounds on each leg with ankle weights doing the knee extension, whereas on the knee extension machine, you may be lifting 50 pounds, using both legs together. The rule of thumb for determining how much weight to be lifting and how much is too much still applies though -- you should be able to complete 8-12 repetitions in good form and then need a rest. If you can't complete 8 repetitions, the weight is too heavy; if you can complete more than 12, the weight is too light.

Q: I have heard about youngsters participating in weight lifting in gym class and for sports. Is this safe?

A: Actually, it is. The position statement issued by The National Strength and Conditioning Association (NSCA) in December of 1996 states that supervised, properly designed strength training programs -- yes, lifting weights -- is safe and very beneficial for youngsters. This type of exercise is another great way to get kids active. An exciting new study of children ages five to twelve that was published in the Journal of Pediatrics in July of 1999 found that muscular strength and endurance can be improved by children doing high-repetition, moderate weight strengthening exercises twice weekly for as little as eight weeks.

It is important to note that resistance-training programs for children must be very carefully designed and based on the most recently available scientific research, established training principles, and common sense. In particular, youngsters lifting weights should be closely supervised at all times, and their exercise program should be carefully designed by a qualified fitness professional. Also, equipment should be selected carefully; making sure that it is the appropriate fit for the youngster's body size. Emphasis should also be placed on strengthening exercises that require body weight such as sit-ups, push-ups, and chin-ups. In addition, keep in mind that the most important thing to remember is children are as physically active as possible and that they enjoy the activities they're participating in.

Thank you for the wonderful books, 'Strong Women Stay Slim' and 'Strong Women Stay Young.' I started on a combination of the two programs in February of this year, and to date, I have lost 15 pounds. I have 2 pounds to go to meet my goal, and 3 additional 'wish' pounds. The wish pounds are optional pounds. If I loose them, fine; if not, I'm happy with what has happened so far.

One of the major benefits I've seen with the program is that I'm able to keep up with my husband on hikes. I've always been far behind him on the trails and felt guilty about 'holding him back.' It's a joy to be able to go hiking with him without the heaviness I used to have.

This is the first time in my life I have been on a fitness program and the first time I have tried to lose weight. I am surprised at how simple and easy it was. I know so many women who struggle daily with not eating this or that. I was able to lose weight with your program and not sacrifice any of the foods I love. I just learned to plan them into my day. And when I did go past the number of servings recommended, I didn't beat up on myself and just tried to do better the next day.

Thank you for helping me to become healthier.

-- Joan

Wash tomatoes and basil. Core tomatoes and cut into thin-to-medium slices. Slice mozzarella into slices of similar thickness. Place a single layer of basil on four plates (3-4 leaves each); then layer tomato slices on top of the basil (3-4 slices per plate). Top each slice of tomato with mozzarella. Drizzle one-half tablespoon of olive oil and one-quarter tablespoon of balsamic vinegar over each dish, and lightly season with salt and freshly ground pepper. Cover and refrigerate for 15-30 minutes before serving.