January 2004

IN THIS MONTH'S ISSUE

• Stay on Track in 2004!
• Check out our new Website
• The Strong Women's Journal
• Reader Questions and Answers
• Can I strength train every day?
• Can I run if I have osteopenia?
• From the Mailbox — Stories of Success from a personal trainer
• Recipe — Mim's Hearty Sunday Stew

STAY ON TRACK IN 2004!

For many, the start of a new calendar year represents a fresh opportunity to adopt a healthier lifestyle. People often commit to quitting smoking, eating better, and exercising more in the New Year. These significant behavioral changes — whether alone or together — can be extremely challenging, and unfortunately, many people aren't successful over the long haul. Luckily, many people are successful and this is what we have learned from these remarkable people!

* Keep it real. It is absolutely essential that you set realistic, achievable goals that are important to you. If the goals you set are beyond reach, or if someone else is pushing you to achieve them, you are likely to have difficulty. When setting your new goals, keep in mind factors such as time, scheduling, and physical abilities. Equally important is that you choose goals that are based on behaviors that you can control. For example, don't zero in on a goal such as "I will lose 10 pounds in two months." Choose goals around behaviors that will allow that weight loss to happen.

* Write it down. Studies have shown that people who keep track of what they eat and how much they exercise everyday are much more successful at achieving related goals. You may want to keep a log on your computer or just in a simple, small notebook that you can carry with you all the time. Or, consider the Strong Women's Journal (see below), which will provide important exercise and nutrition related information as well as inspiring stories to keep you motivated throughout the year!

* Schedule. You should schedule and write down plans to exercise just as you would any other time commitment, like a doctor's appointment. Set the time aside, and then stick to your schedule.

* Plan ahead. In addition to scheduling exercise sessions, you should also plan what and when you will eat. Eat breakfast at home and bring your lunch to work. Make sure to plan your meal around fruits, vegetables, low-fat dairy, and lean proteins. By planning ahead, you can ensure that the grains you eat are truly whole grains, and that the portions you prepare are appropriate.

* Take advantage of physical activity opportunities. People are constantly rushing around, so much that they miss important opportunities to fit some physical activity into their day. For instance, by the time you wait for the elevator and go up or down, you probably could have used the stairs in about the same amount of time. Another missed opportunity is public transit — by the time people walk to the bus or train and then wait for the transportation, they could have arrived at their destination. Whenever possible, take advantage of these opportunities for fresh air and exercise — you will look and feel better because of it!

* Find a partner. It is always easier to stick to a plan if you have someone to do it with. It may be a colleague at work that you can walk and exchange recipes with, or perhaps your spouse would also be interested in making some healthful changes. This person will help keep you motivated and on track — and you'll be doing the same for them!

* Don't get discouraged. For many people, successfully changing a behavior may take several attempts. The key here is not to get discouraged. If you experience a set back — say an exercise-related injury or a week of eating that you're not happy with — don't get discouraged. Never beat yourself up — just recognize what went wrong and then start again.

* Reward and congratulate yourself. To be successful with any change, you should set a series of small goals that work toward achieving the larger goal. As you accomplish these small goals, reward yourself with something you enjoy.

I wish you and your family health and happiness in 2004.

Lifting women to better health!
Miriam Nelson

CHECK OUT OUR NEW WEBSITE

Please visit the new website at our John Hancock Center for Physical Activity and Nutrition at the Friedman School of Nutrition Science and Policy at Tufts University. You will be able to read more about our research and outreach programs that we are conducting. Please visit: http://nutrition.tufts.edu/jhcpan.

THE STRONG WOMEN’S JOURNAL

The Strong Women’s Journal had a very successful launch in December. 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 Strong Women’s Journal is now available from amazon.com.

Q: I am a competitive runner who was recently diagnosed with osteopenia. I am now taking calcium with vitamin D supplements as well as Fosamax. Can I continue to run competitively?

A: It sounds as though you are taking charge of your bone health in terms of nutrition and medication. For exercise, you should also seek your primary care physician's guidance and approval. But, in general, yes, you should be able to continue running competitively. Running is actually good stimulus for the bone. However, with your doctor's approval, you should also be doing some strength training, particularly for your upper body and your trunk (abdominal and back muscles). Combined with running, this will help target areas of your body that are particularly vulnerable to fracture (hip, spine, and wrist). You may want to follow the program in "Strong Women, Strong Bones" as well as read some of the nutrition and medication information featured there.

Q: I have very small amounts of time (about 15 minutes) each day to exercise. Can I strength train every day and split up your program to make it work for my schedule?

A: You can strength train daily, but you will have to plan carefully to do so. The first thing to remember is that you shouldn't strength train completely cold muscles. Do five minutes of brisk walking, some simple calisthenics, or other warm-up before getting started.

The second factor will be taking your exercise program and dividing it appropriately by day. It will be easiest to settle on a six-day-per week schedule, rotating between upper and lower body exercises; you would not want to do two lower body exercises on consecutive days, for instance. You may also want to pair opposite muscle groups together, doing two sets of ten repetitions for each exercise. For example, days one, three and five: wide-leg squat, leg curl, knee extension, side-hip raise, and back extension; then, days two, four and six: biceps curl, overhead press, side-arm raise, and abdominal curl.

For simplicity, just make certain that you never work the same muscle group on consecutive days. If possible, work with a trainer one-on-one to design a 15-minute per day, six day per week strength training schedule that works best for your schedule and will optimize results.

"An 84 year old woman with a hip replacement came to me unable to lift her arms much higher than her shoulders and barely able to go up stairs on her own. After 6 months of strength training – focusing on gaining overall body strength, flexibility and expansion of movement — she can now do shoulder presses with 10 pound dumbbells in each hand to a full extension, and she can go up two stairs at a time! She can do rapid step-ups on the stairs for a minute straight without rest, and she can do abdominal crunches on the stability ball without help. She now comes to the gym and works out on her own 2 days a week as well as 1 day with me. The quality of her life and self-confidence has increased dramatically and to use her own words, she 'is a new woman'.

Another 66-year-old woman came to me with very limited strength, mobility, and evidence of an undiagnosed stroke that was debilitating her left side. After strength training for about 9 months, she can do 1-legged squats with both legs, full walking lunges across the gym floor, and clean and jerks with a 45-pound bar! Her left side is now just as strong as her right, and her overall strength has increased by more than 100%!"

-- Rick, provided this lovely letter. He is a personal trainer who works with older women in the Amherst, Massachusetts area and who was recently trained as a StrongWomen Program Leader here at Tufts.

Brown the meat in butter until cooked about medium. Remove from heat, drain, and rinse the stew pot. Return the meat to the pot and add the butternut squash, onions, carrots, potatoes, and bay leaf, and pour the chicken broth into the pot. Bring to a boil and then simmer (covered) on low for one hour. Add the brown rice and simmer (covered) on low for another 2 hours. Then, add the boxes of lima beans, corn, and peas and cook (covered) on low-medium heat for 45 minutes or more. Serve piping hot with freshly grated parmesan cheese if desired.