Strongwomen.com - Your Virtual Trainer with Dr. Miriam Nelson

My new book - Strong Women, Strong Bones: Everything You Need to Know to Prevent, Treat, and Beat Osteoporosis - will be released April 3rd. And April 4 is the publication date for the updated edition of my first book, Strong Women Stay Young!

As part of the promotion for Strong Women, Strong Bones, I will be travelling to many cities throughout the country and appearing at numerous bookstores. I'll also be interviewed on TV and radio, and will be featured in several online chats.

My tour kicks off with an appearance on the Today Show (NBC) on Wednesday March 29, probably during the second hour. We're sending this issue of the Newsletter a few days early so you can watch me!

Book tours can be difficult for me, because I don't like to be away from my family. But it's wonderful to meet so many of you and to hear how well you're doing. I hope you will come and say hello if I'm in your city. Below is the current list of cities and dates. Please check my web site http://www.strongwomen.com for more details (including information about the online chats), and for updates on my schedule.

Later this year I'm going to Australia and New Zealand. The June issue of the Newsletter will outline my tour schedule, so those of you who live Down Under can meet me and hear me talk.

I am thrilled to announce that my web site - www.strongwomen.com - is undergoing a significant redesign and upgrade. The first phase of the upgrade should be up by the middle of this week. I encourage all of you to take a look at the site - it includes many exciting new features, with even more to be added over the next few months. You'll find more information and interactive material than ever before to help you stay motivated.

Journeywoman (http://www.journeywoman.com) is a superb online resource for women travelers. Of particular interest is an article called Long Flights, Happy Bodies (http://www.journeywoman.com/journeydoctor/bodyhappy2.html), which describes a simple stretching and moving routine you can do on a long flight to help prevent stiffness and lethargy. And you don't even have to unfasten your seatbelt. For instance, Journeywoman suggests making ankle circles and numbers: "Using your big toe as a pencil, start writing numbers - one through eight - first with the right foot, then with the left. Heading off to Hong Kong? You can do a few more number eights. In the Chinese culture, the number eight signifies prosperity."

www.Phys.com, an online publication from women from magazine publisher Conde Nast, decided to check out diet books. As they described the process: "We waded through piles of diet books to find the ones that will truly help you lose weight - and keep it off." To read about the books they selected (one of which is Strong Women Stay Slim) check out http://www.phys.com/b_nutrition/02solutions/dietright/dietright.html.

To date there's no systematic scientific research on the benefits of strength training for people with fibromyalgia, but I often hear from readers with this condition who tell me that exercise has helped them tremendously. Of course it's important to get medical clearance before starting an exercise program if you have this or any other medical condition. And you'll need to start conservatively and progress slowly.

"I started strength training in August of 1998, out of sheer desperation. I had suffered debilitating effects from fibromyalgia for a number of years, and the pain, fatigue, and weight gain made my life pretty miserable. All of my doctors had recommended that I do aerobic exercise to help my symptoms. The only problem was, I could barely walk up a flight of stairs, let alone do anything that resembled cardio work. The fatigue was too great.

I started out slowly, barely able to lift the lightest weights. My cardio regimen in the beginning was 5 minutes on the treadmill. My trainer created a nutrition plan for me (not a diet), and I committed to working out at the gym 5 days a week. Over time, I was amazed at how I was able to begin increasing both weights and cardio endurance. In the time since I started strength training, I have totally re-defined my body, lost weight, gained muscle, and got my health back. I recently had major surgery (a total hysterectomy and bladder reconstruction), and have amazed my doctors with the speed of my recovery.

The great benefit for me has been that my daily pain from the fibromyalgia is all but gone, which I believe is a direct result of the weight training. Today, I am in the best physical condition of my life. I believe so strongly in strength training, I am taking the fitness training certification course through the National Academy of Sports Medicine (at age 41!) so I can help others find their health again."

Q: I have read several contradictory articles about whether morning exercising is more beneficial with weight loss. I have a terrible time working out in the morning (just not a morning person) and have been devoted to exercising around 7:30 p.m. Am I missing out on a fat-burning opportunity?

A: Many experts advocate morning exercise - but the issue seems to be mainly one of motivation. There is research that suggests people who exercise in the morning tend to be more reliable about it. Another concern is that people who exercise in the evening may get revved up and have a hard time sleeping. But if you're exercising faithfully at 7:30 p.m., and you're not having trouble sleeping - and if you're certain that morning exercise would be less pleasant for you - then it sounds like you're doing the right thing by working out in the evening. Don't worry about it!

Q: How do I shrink my belly? I do about 20-30 minutes walking on the treadmill, and 30 minutes on the stationary bike, every day.

A: As you may already know, it's not possible to spot reduce - in other words, you can't target your weight reduction efforts to reduce fat in specific areas of the body. However you can combat weight gain and tone your abdominal muscles. What works is a combination of sensible eating, aerobic exercise, and strength training - including not only moves for the abs but exercises for the entire body.

Since you are already doing 50-60 minutes of aerobic exercise daily, you might want to increase intensity to burn more calories, rather than lengthening your workouts. You should be breaking a sweat and breathing more heavily than usual as you exercise (though you should still be able to speak). If your exercise is less intense than that, pick up the pace or difficulty. For instance, if you're walking, try adding hills or moving more quickly.

Strength training is also important - building muscle revs up your metabolism and make weight loss easier. Also, if you include abdominal exercises, such as crunches, in your strength training regimen, you'll have a firmer, trimmer appearance.

Here are excerpts from a few of the inspiring letters we've received recently. If you enjoy reading them, check out the collection of reader mail on our Web site and in back issues of the Newsletter.

"I bought Strong Women Stay Slim even though I really thought the slimming part wouldn't interest me as I had lost 26 kilograms over a year and have been at that weight for 8 months. Boy was I wrong. Your book explained so much to me. I love it. God bless you both for writing it.

To explain a little: I had major surgery and a car accident 3 1/2 years ago and put on heaps of weight. After losing 26 kilograms I thought I would feel heaps better - especially my back - but I didn't. So I've started the program. I really enjoy the chair stands and I was surprised at how effective they are."

"Two years ago February I started a strength-training class for the women in my church over 50. We had to include men in it about a month later. It has since grown to where we have 25-40 people who come to work out either 3 times a week (M-W-F) or 2 times a week (T-Th). Altogether we have over 60 people working out, ranging in age from about 50 to 90 - average age is probably 75+. We have a great time! I hear so many inspirational stories from them - from the lady who had no balance and couldn't stand without holding on to something (got her balance back within a couple of months) to the little lady who can get her pantyhose on easier after 3-4 sessions!! It's great!"

"About 2 ½ years ago I found your book at the bookstore and after reading it tackled the program with great interest and enthusiasm. I had recently remarried and am leading a much more physically active life style (then at age 45), but was limited by my lack of strength and stamina.

I really like the "no sweat" and the limited amount of time. I have found that doing 1/2 of the program each day for at least 4 days of the week usually works with my schedule best (arms/upper body one day, lower the next). I stuck with the program for over a year, which is a record for me.

The only reason I quit was an unpleasant surprise - a diagnosis of Stage I breast cancer. Although the surgery went well, I also had radiation therapy and chemotherapy, so treatment lasted over 6 months. I had just gotten almost back to normal when I started gaining weight, due to a new secondary prescription. At 5'11", I've always been thin (lanky) and never worried about weight. In fact, all through the treatment I weighed exactly the same amount at every doctor's visit!

A little over 2 weeks ago I got out the weights and am getting back into the routine of your strength training program. Already I am at over 3/4 of the weight level I had ended at a year ago. And am rapidly progressing up (I'm at 12 pounds for arms, 5 for triceps - my weak point - and 15 for legs). Due to the lymphectomy on one side, I am not supposed to overtire that arm, so the limited # of reps and graduated increase in weights used are perfect. That arm already feels much lighter & has less swelling than just 2 weeks ago. I am feeling much better already, and although the scales may not reflect much weight loss, the pounds are looking trimmer already & I am confident I won't need a whole new larger wardrobe!"

If you subscribe to Woman's Day, you'll find an excerpt from Strong Women, Strong Bones in the April 18 issue, which should reach you at the end of March. If you're not a subscriber, you can buy the magazine from a newsstand or supermarket after April 1.

Succulent Spinach and Mushroom Crepes

This wonderful recipe is one of my favorites for an early Sunday evening dinner with the family. It is not only delicious but also very healthy as it is packed with spinach, mushrooms and cheese!

To prepare the crepes:

1/2 cup white flour

2 whole eggs

3/4 cup milk

2 T melted butter

Blend all ingredients together until very smooth. Cover the bowl and let sit for 15 to 30 minutes while you prepare the filling. To cook crepes, add a little butter or spray the hot pan with oil. Place about 2 T of batter on the pan and then rotate the pan so that the crepe becomes a full circle, about 7 inches in diameter. Cook until the edges start to turn golden brown and then flip. Cook until golden light brown and remove from heat. Cook the next crepe. Place a piece of waxed paper between each crepe so that they don't stick together when they are hot.

Filling:

One large bag fresh spinach (washed, steamed and chopped) or one box frozen chopped spinach (thawed and drained)

2-3 cups chopped fresh mushrooms

2 cloves garlic, minced

2 T olive oil

Dash of basil, salt and pepper to taste

1/2 cup cottage cheese (low fat if you are watching your calories)

1/2 cup shredded cheddar cheese

In a large skillet, heat olive oil and then add, mushroom. basil and garlic. Cook until mushrooms are thoroughly cooked then add chopped spinach, salt and pepper, cottage cheese and cheddar cheese.

To prepare the crepes, add about 3 tablespoons of filling on the lower half of the crepe and then roll up the crepe so that the filling is in the middle. Place crepes in a roasting pan side by side. Cover with aluminum foil and bake for 20 minutes at 350 degrees so that the crepes are hot and the cheese is melted.

Serve with other cooked vegetables and salad for a nutritious meal!

Serves 6

Per serving:

1 Dairy

1 Protein

1 1/2 Vegetables

2-3 Extras