November 2003

IN THIS MONTH'S ISSUE

• Bone Fractures and Children
• Introducing the Strong Women's Journal!
• Reader Questions and Answers
• How can I make sure I don't gain too much muscle?
• How do I keep my knees touching with the ankle weights on?
• From the Mailbox — Stories from the Tufts Marathon Team
• Recipe — Tasty Pumpkin Bread

BONE FRACTURES AND CHILDREN

Earlier this week I was sitting at my desk writing this newsletter, and I got a call from the nurse's office at my son's high school. My son, Mason, had hurt his hip playing soccer in gym class. He was hobbling when I picked him up and took him to the emergency room. The x-rays showed that he had broken a small piece of bone off of his pelvis. Mason and I couldn't believe this--all he had done was kick a soccer ball!

The irony of all ironies is that at the time I got the call, I was writing this section of the newsletter on fractures in adolescents. Dr. Khosla and colleagues from the Mayo Clinic reported in the Journal of the American Medical Association on a study that they had just released on the increased incidence of fractures in adolescents. The researchers found that from 1969 to 2001, the rate of forearm fractures rose 52% in girls and 32% in boys. Most adolescent fractures happen in boys aged 11 to 14 and 8 to 11 years in girls.

We have always known that adolescents have an increased risk of fractures. When a child is growing, minerals that usually are replaced in the bone remodeling process are taken to build new bone. This creates a temporary brittleness that puts children at risk--just as they are starting to participate in sports.

What is alarming about this study is that the rate of increase in fractures was so dramatic. The researchers reviewed medical records of children in 1969 to 1971 and compared them to records during 1999 to 2001. There were 263 forearm fractures (per 100,000 children) in 1969 to 1971 and 373 forearm fractures in 1999 to 2001 (per 100,000 children). A 42% increase overall!

Why is this happening? We believe there are two main reasons for this increase. First is the incredible increase in children participating in organized sports. In 1971, only 30,000 girls participated in organized sports--now the number is just over three million. Over the same period of time girls decreased their milk intake by one-third and doubled their soft drink consumption. This combination of increased sports participation--which is a good thing--coupled with decreasing calcium intake is a recipe for fractures.

Encourage your child to drink his/her milk and to train properly. This will help to minimize fractures in children. As for Mason, this was a fluke. This past summer he climbed the Matterhorn with us, he jumps out of trees, and goes off of jumps with his bike; but one kick the wrong way was enough to break his pelvis. He drank his milk last night at the dinner table and I suspect he will now be motivated to do so for years to come.

Lifting women (and children) to better health!
Miriam Nelson

(Reference: S. Khosla and colleagues. Incidence of childhood distal forearm fractures over 30 years: a population-based study. Journal of the American Medical Association, volume 290(11), pages 1479-1485, Sept 17, 2003.)

INTRODUCING THE STRONG WOMEN’S JOURNAL

I am pleased to announce that my newest book, The Strong Women's Journal, is being released the first week in December. Ever since I was a young girl, I have kept a journal. I found that writing down my thoughts always helped me to better understand my feelings and my relationships. As I grew older, I found that it was imperative for keeping track of my exercise routine so that I trained for peak performance. Now as a busy mother and scientist, I find that a journal helps me stick with my program! This journal complements the entire Strong Women series. This 52-week journal allows you to keep track of daily exercise and eating patterns, as well as thoughts and feelings along the way. More than a journal, this book incorporates important highlights from the entire Strong Women series, plus motivational and behavioral tips, inspirational success stories, and practical strategies to keep you focused.

The perfect holiday gift is now only a click away! The Strong Women's Journal is now available for advanced purchase from amazon.com. The book will be for sale in bookstores the first week in December.

Q: Would it be okay if I use an amount of weight that I can lift 12-15 times instead of 8 times, for 1-2 sets, 3 days per week? I am a muscular woman and tend to bulk up very easily. I watch my diet and am trying to slim down a bit. I understand the importance of both lifting weights and aerobic exercise, but in my case, the 8-repetition recommendation might be a little too heavy because it seems like it makes me bulkier.

A: For the vast majority of women, lifting an amount of weight sufficient to fatigue you by eight to ten repetitions will not cause them to "bulk up". For most women, lifting this amount strengthens and tones muscles and actually causes them to drop a size or two.

However, there are some individuals (like yourself) who may build muscle more easily than others. If you prefer to lift a slightly lighter amount of weight -- one which you can lift 12-15 times in good form before needing a rest -- that is fine. You will still strengthen your muscles and bones and allows you to enjoy the slimming effects of lifting weights regularly.

Q: How do I keep my knees touching during the standing leg curl with the ankle weights on? The cuffs seem to put too much space between my legs so that I am not able to keep my knees touching.

A: We suggest that your thighs stay aligned throughout the movement and that your knees remain an inch or two apart. You are right, the ankle weights add some space between your knees. So long as your thighs remain parallel to one another -- do not let the lifting thigh drift forward or backward during the lift -- you will be following good form. And remember to keep the knee of the supporting leg soft so that you don't stress the joint.

I want to pay you a personal compliment, you being who you are is such an inspiration to all of us women who are entering our middle years and beyond that we can be more and better than who we are today! Thank you for the wonderful example you are setting for all of us.

You mentioned to me that you had numbers for the April 19, 2004 Boston Marathon and if I was interested in running it you were able to provide a number for me. Well, after talking with you and contemplating whether or not I should commit to it or not, I decided I am going to do it. I have been thinking about it for years and now is the time to just do it! Thank you for everything -- I really appreciate it!!

-- Nancy

I am very interested in the marathon challenge. Especially if I will be able to raise funds to promote good nutrition, dietary habits, and exercise. I have quite a background in this area. I had been overweight my entire life. At 33 years old I topped the scales at 268 lbs. I am only 5'4". I decided it was time to do something. I joined Weight Watchers in March of 2000 and learned proper eating habits and portion control. I started walking on a treadmill. I also started strength training using the Strong Women books. From walking I went to running and 10 lb dumbbells. I then joined a gym in Nov of 2000 and never looked back. In March of 2002 I hit my goal weight of 145 lbs. I lost 125lbs and went from a size 24 to a size 6. What a feeling. I know first hand the importance of proper nutrition and exercise. Since losing weight I have competed in triathlons, 5k, 10k and half marathon races. My new goal is to run a marathon. Please consider me for your challenge.

-- Deanne

We are thrilled that Nancy and Deanne have joined our President's Marathon Challenge! For more information on the President's Marathon Challenge go to: http://marathon.president.tufts.edu/ or email us at marathonchallenge@tufts.edu.

Preheat the over to 350 degrees, and grease and flour 2 loaf pans. Combine pumpkin, eggs, oil, water, and sugar in a large bowl until well blended. In a separate bowl, mix together the remaining (dry) ingredients, and then slowly stir them into the pumpkin mixture. (Mix completely but don't over stir/blend the mixture.)

Pour the batter evenly into two loaf pans, and bake for approximately one hour -- or until a toothpick comes out clean. Let cool in the pan for 10-15 minutes.