February 2004

IN THIS MONTH'S ISSUE

• Support for the Boston Marathon
• Public talks by Dr. Nelson
• Heart Health Fair in Boston
• Reader Questions and Answers
• How can I get a bone density test?
• My elbow hurts, can you help?
• From the Mailbox — Stories of Success
• Recipe — Chocolate-dipped strawberries

SUPPORT MY RUNNING OF THE BOSTON MARATHON

Last fall I wrote that I would be training for the Boston Marathon, a hilly 26.2-mile run that will be held for the 108th year this April. I am happy to report, that despite the record cold winter, my training is going well. I am thrilled about this personal challenge, and even more excited about the opportunity to help over 200 other men and women (including several StrongWomen subscribers!) train and run the race as part of the "President's Marathon Challenge." The goal of the challenge is to raise awareness about important health and nutrition programs at Tufts and the Friedman School of Nutrition Science and Policy (where my center is housed). In particular, the support generated by the challenge will help underwrite nutrition research and training, including exceptional educational outreach programs to combat obesity and inactivity among elementary school children as well my own StrongWomen programs that we are currently implementing throughout the nation and abroad. Without support from people like you, we simply could not do our good work. Small or large--every donation counts!

Your support of my running will send a powerful message about the collective force and influence of StrongWomen, while helping to fund our ongoing health-promoting activities at the Friedman School. I am deeply grateful for your loyalty to StrongWomen. Each training run and all throughout the race I will draw strength from the goodwill and wishes I have received from StrongWomen around the world.

Thank you for considering to support my running of the 108th Boston Marathon.

Lifting women to better health!
Miriam Nelson

To support my number, please go to: https://marathon.president.tufts.edu/donation/donation.php or call 1-800-326-4001. (Please note that you must select my name as the person you'd like to sponsor on the donation page. Donations are tax-deductible.)

Follow my training progress through my weekly journals: http://marathon.president.tufts.edu/home/journal.php

To read more about the President's Marathon Challenge, go to: http://marathon.president.tufts.edu/home/index.php

To read more about our programs at the Friedman School, go to: http://nutrition.tufts.edu/jhcpan

PUBLIC TALKS

Where

Tufts University, 150 Harrison Ave., Boston, MA

When

February 5th, 7:00 pm

Title

Strong Women Live Well

Contact

Maria Shea

Sponsor

Healthworks for Women

Strong in Body, Strong in Spirit

Where

Jewish Community Center, Newton, MA

When

February 8

Talk title

Strong Women Live Well

Contact

Ellie at 617-558-6442 or ecohen@jccgb.org

Heart to Heart presented by St. Joseph Hospital

Where

Bellingham and Bow, WA

When

February 12 and 13

Talk title

Strong Women Live Well

Contact

LifeQuest 800-541-7209 x 6720

Healthy Living for Life Conference

Where

Prestonwood Babtist Church, Plano, TX

When

February 21

Talk title

Strong Women Live Well

Website

https://ntssl.theplanet.com/KRLD/hlfl/

Contact

Lori Conrad

WOMEN'S HEART DAY HEALTH FAIR

On February 20, Boston's first Woman's Heart Day Health Fair will take place, with a mission to raise awareness of heart disease, the #1 killer of women, and provide free heart health screenings to attendees. Admission is free and the Health Fair will also feature healthy cooking demonstrations, fitness demonstrations including yoga and kickboxing, panel discussions on heart disease risk factors and a kids corner.
For more information, call 617-227-0012, ext. 245.
Location: Haynes Convention Center, Boston, MA

Q: I do not meet the parameters set by my health insurance for a bone density test. I am 42 with no family history of osteoporosis. However, I weigh 123, have a slight frame, get no exercise, nursed my children a total of four years, and have been, until recently, very cavalier about calcium supplements. I am very concerned about my bone density. Do you have any idea about how I get a bone density test without paying out of pocket? I would be grateful for any suggestions.

A: You are right to be concerned about your bone health, and there is no better time to begin taking charge than now. As you know, certain risk factors such as your sex, age, and race cannot be controlled. However, there are many things that are within your control that can positively affect bone health. They include strength training at least twice per week; participating in some type of physical activity (preferably weight bearing) on most, if not all, days of the week; eating a calcium-rich diet; taking a calcium and vitamin D supplement; and regularly eating wholesome, nutritious foods, including whole grains, fruits, vegetables, and lean meats and dairy.

In terms of getting a bone density test, there are other factors that you may not have thought about that can indicate higher risk. If you ever lacked your menstrual cycle (besides when you were pregnant and nursing) as a result of disordered eating or experienced any broken bones in your 20, 30 or 40s you may be a candidate to have a bone density test. If any of these are the case, talk again with your doctor, he or she may reconsider. I have further suggestions in my book Strong Women, Strong Bones. In the meantime though, you should take steps now to do everything in your power to increase and maintain bone density; then, when you have your bone density test, you will know you've been proactive.

Q: I have been following a strength training workout using exercises in Strong Women Stay Young and Strong Women Stay Slim, for more than 4 years. I use 12 lb dumbbells and 11 lb ankle weight. I try to do it 3 days/week, but sometimes it's only 2 days. I also walk for 45-50 minutes per day, at least 5-6 days/week. I'm very pleased with the strength training. It helps me keep my weight under control, and my HDL, LDL, and triglyceride levels are very good. My problem is that I've had pain in my elbows for several months. It's on the inside, and seems to be right on the bone that sticks out there and around that area. A few years ago I had the same problem, and it became so bad that I was not able to do the strength training exercises. I know that I must be doing one of them incorrectly, but don't know which one is the likely cause, or how to correct it.

A: It is difficult to say which exercise might be the culprit without being able to watch your form. Most likely, it is either your form or the amount of weight you are lifting that is causing the problem -- or perhaps a combination of the two. My suggestion is to stop doing the upper body exercises for two weeks. Rest the elbow and then start back up using half of your usual weight (6 lbs). When you do start back, make sure to move slowly through the range of motion. In terms of specific exercises, make sure your upper arms and elbows remain at your sides throughout the biceps curl; on the overhead press, start with the dumbbells a little higher up (so that your upper arms are almost parallel to the ground); and on the upward row, don't bring the weights up quite so high. Keep in mind that it is important to stretch the upper as well as the lower body after strength training and after general physical activity.

When the pain has subsided completely for a few weeks, you may begin to increase the weight again. If these adjustments don't help, I suggest you see your physician, who may refer you to a physical therapist to address the problem.

"I share your book, Strong Women Stay Young, with all my female clients and friends. Your research is of great interest to me because I witness and validate your findings on a weekly basis. One of my current clients is 89 years old and she was never athletic throughout her life. I've been working with her for nearly a year now and her muscular strength and endurance has increased leaps and bounds beyond my wildest expectations

I became passionate about the positive effects derived from resistance training and changed my career in 1999. I did an apprenticeship on weekends, studied, became certified and have worked with a variety of fitness populations since then. I competed in the Arizona Open Women's Middle-Weight bodybuilding competition and walked away with a second place trophy in July of 2001. That was a great personal accomplishment, however I'm much more concerned with exercise and human longevity."

-- Robin, a personal trainer in Phoenix, Arizona

"I run a StrongWomen Program just north of Boston. I wanted to report several successes from the women in my program. Many of our regulars report their posture has improved, they feel better, have more strength and energy. Several women who had suffered long term back pain state it was much reduced. Linda reported biking 8/9 miles for the first time. Previous longest ride had been 6. Nina and her friend fought off a purse-snatcher! Over and over the ladies say they feel better, and very much enjoy the class and the other participants."

-- Susan, StrongWomen Program leader

And from the StrongWomen participants themselves:

"One of the most important reasons to stick with the StrongWomen Program is that we lost 2 inches through our torsos in 3 months when we began in 1998. As we took out our spring clothes, they all hung on us. We were delighted to have to get some new clothes."

"I'd like to reiterate the many benefits from formal strength training including: able to climb 6 flights of stairs easily and effortlessly; carry two twenty-plus pounds of groceries up 3 flights of stairs on a regular basis; and one of my neighbors commented, 'you even look taller.'"

Wash strawberries thoroughly, pat with paper towel, and allow to air dry completely. The chocolate can be melted in one of two ways. The first (and preferable option) is to melt the chocolate completely in a double boiler. The other option is to melt the chocolate in the microwave on low. Once melted, hold a strawberry by the stem and dip until three-quarters covered. Place each strawberry on a dish covered by wax paper and then place in the refrigerator until hardened.