October 2004

IN THIS MONTH'S ISSUE

• Dieting may harm bones
• Two more Strong Women Summits
• Strong Women talk in Illinois
• Health Professionals for the StrongWomen Workshop
• Reader Questions and Answers
  • -- Are resistance bands good for strength training?
• From the Mailbox — Success Stories
• Recipe &8212; Asian Pear Salad

REPEATED DIETING MAY HARM BONE IN OVERWEIGHT WOMEN

Research has shown that individuals who are overweight have a low risk for osteoporosis because higher body weight along with the estrogen associated with it protects the skeleton. However, it is unknown whether repeated dieting has any negative impact on the skeleton. Since many overweight women diet on a regular basis, this is an important question to answer.

A new study in the European Journal of Clinical Nutrition addressed this question. The scientists examined 78 obese women ages 30 to 45. They measured their height, weight, bone density, physical activity habits, and eating behaviors related to dieting. Overall, 31% of these young women had low bone density (osteopenia) or osteoporosis. Those women who were most active had the best bone density. Conversely, the greater the number of times dieting the poorer the bone health.

This study tells us two things. First, a significant number of overweight women in their thirties and forties have poor bone health. Second, women should do their best to participate in regular physical activity and consume a consistent, nourishing diet that balances calories with energy expenditure so that repeated dieting is unnecessary.

This is not an easy task for many. Lose weight gradually over a long period of time, and seek support from professionals and family.

[Reference: L. Bacon et al. Low bone mass in premenopausal chronic dieting obese women. European Journal of Clinical Nutrition. Vol 58(6), pages 966-971, 2004.]

TWO MORE STRONG WOMEN SUMMITS

Two weeks ago we had a very successful Strong Women Summit at Tufts University. Women from all over New England became empowered with the knowledge and tools to take better care of themselves and their families. We also laughed a lot! There are two more Strong Women Summits this fall.

• American University (Washington, DC) Saturday, November 6
• Mohonk Mountain House (New Paltz, NY), November 12–14

Each summit has an outstanding cast of speakers. One or more of following inspiring women will be presenting: activist, Erin Brockovich; gold medallist, Kristin Lily; marathon pioneer, Kathrine Switzer; humorist Loretta LaRoche; White House Project director Marie Wilson; life coach and Oprah columnist, Martha Beck; and many more outstanding women. Our mission is to celebrate, educate, and motivate women to believe that positive thinking and activism begins with health, good nutrition, exercise and attitude. Seminars will explore new ways to create balance and reduce stress, while juggling all aspects of a modern woman's life. Women will learn how to better find moments of reflective time, new solutions for nutrition, and strategies for how to balance time for themselves, their families, and their careers.

I hope to see many of you at the Stonyfield Farm Strong Women Summits this fall!

To register or to review the agenda for the respective summits, visit the Strong Women Summit website or call 1-800-PRO-COWS.

UPCOMING TALK

Conference: Women at Midlife

Title of talk: Foolproof Strategies for Effective Weight Control

Date: Oct 14, 2004

Location: Carle Clinic, Urbana, IL

For information call: 217-383-3021

HELP WOMEN TO BEGIN STRENGTH TRAINING IN YOUR COMMUNITY!

We currently have a StrongWomen Workshop for health professionals scheduled for November 5 at Tufts University.

The StrongWomen Program is a research-based initiative developed to help communities nationwide to implement safe and effective strength training programs for midlife and older women. If you are a health/fitness professional interested in attending the workshop and have a firm commitment to starting a program in your community, please visit our website for full details on costs, agenda for the day, and registering.

For additional information, contact project manager Rebecca Seguin via email.

Q: I am traveling more these days and am unsure about how to keep up with my program. I understand there is something called resistance bands that I might consider using. Are these as good as dumbbells?

A: If you have access to a fitness facility at your hotel, they will most likely have the equipment you need to complete your program as usual. Without that option, resistance bands and body weight exercises can usually do the trick. For lower body exercise, we recommend squats, lunges, calf raises, and hip extension (from the floor); for upper body exercises, you can do push-ups (against the wall or on the floor) as well as use the resistance band to do biceps curls, triceps extensions, and a number of back exercises. For at-home use, we recommend dumbbells because they offer greater and more standardized intensity, but the bands are light to travel with and can therefore be useful in the interim. Also, you are able to continue doing abdominal exercises and the back extension during travels since neither require any equipment.

"Just writing to let you know that after five years, I am still going strong with my strength training program. I started at 69 and I'm now 74 -- who would have thought I'd be stronger today than I was 20 year ago, but I just know I am. Thanks so much!"

-- Marge

"Hi, I attended the Strong Women Workshop at Tufts in May of this year. I brought the class back to Michigan. The goal was to start one class at the Center for Active Adults in September. There was such an overwhelming interest that we needed to offer 2 classes. The women and men are mostly 70+ yrs. Many are in their upper 80's. We are having a great time!"

-- Bev