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

I am pleased to introduce Jennifer Layne, MS, CSCS who is the director of programming for the StrongWomen.com website. Ms. Layne is a highly trained exercise physiologist who has been working closely with me over the past six years on a variety of projects: research studies at Tufts University, the exercise programs in my three books, reader inquiries and now on the website. She has a master's degree from Boston University in exercise science and is certified by both the American College of Sports Medicine and the National Strength and Conditioning Association. Ms. Layne is also director of exercise programming in our Nutrition and Exercise Physiology Laboratory at Tufts University where she is instrumental in designing and implementing exercise programs in special populations (to read more about Ms. Layne go to http://strongwomen.com/expert_bios.htm).

Please send your exercise questions to Ms. Layne at CustomerService@StrongWomen.com (or see "contact us" button on the website). She will be answering several reader questions each week and will be posting them to the FAQ section of the website. Over the next few months she will also be leading the team on the development of the virtual trainer and the completion of the exercise programming on the website.

I feel privileged to be working with Jennifer. She is extremely knowledgeable and has made important contributions to my books and to the website. I am very fortunate to be working with her to bring you the very latest in exercise programs for Strong Women!

My 8 year old daughter, Alexandra, and I have just returned from a wonderful trip Down under to promote Strong Women, Strong Bones. We went to Melbourne, Perth, Sydney and Auckland. I spoke at three public events in Australia - all very well attended. On behalf of my daughter and myself, I want to thank the Australian's and New Zealander's for their warm hospitality and enthusiastic support of Strong Women everywhere!

You may have noticed some exciting changes to our web site. Below are questions that we received over the past month regarding the upgrade.

Q: I would like to know if a person can take too much in supplements when trying to grow back bone density. I am 75 and am taking 2 tablets of healthy woman bone supplement - 00 mg calcium-280 IU vitamin D per tablet. My doctor has started me taking Miacalcin nose spray. Should I also try to get more calcium from foods like tofu and yogurt?

A: You CAN take too much calcium and vitamin D. I would recommend that you don't take more than 1000 mg of calcium and no more than 600 IU of vitamin D per day in supplements. Higher amounts of calcium can cause gas, constipation and kidney stones. Also, work hard to increase your calcium intake from low fat dairy foods, tofu and green vegetables.

Q: Thank you for sending me the information about the Strong Women Stay Young video. I am unable to obtain it because the company does not have the license to send it out of the US. I am disappointed about this, do you think it will be available soon for export to the UK?

A: Thank you for your interest in the Strong Women Stay Young video. I have tried very hard over the past two years to get Women First Healthcare, Inc., the producers of the video to sell the rights to the UK. I have several groups in the Australia who want to distribute the video in the UK. Because the UK has a slightly different video format, the US version does not work in UK video machines. I will keep trying and will let you know as soon as it is available.

Q: On page 241 of Strong Women Stay Slim it says you can do this program with your husband. What it doesn't say is how he can lose weight with your food plan. Should I put a 6'3" man on the 2000 calorie plan, or is that not enough for a man who wants to lose weight along with me?

A: Most men can lose weight on calorie plans that are higher than women because their metabolic rate is higher due to a greater amount of lean tissue and muscle in the body. Depending upon how heavy your husband is, I would recommend that he start on the 2000 calorie plan. If he is too hungry on the plan and losing weight too rapidly (more than 2 pounds per week), add one extra portion of each (grain, vegetable, fruit, dairy and protein) to the plan. This should add about 300 extra calories, which will help to make the diet work for him. Also, make sure that he follows along with the exercise program outlined in the book. Exercises are just as important for him as they are for you!

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 purchased your book, Strong Women Stay Young with money my mother sent me for my 53rd birthday. I also used the money to buy the weights needed to start your rogram. I am 53 years old and 50 pounds overweight. I have tried all the diets known to man and nothing seemed to work. I have tried to exercise, but never kept it up. It took too much time or I'm a sweaty mess afterwards and have to take a shower before doing anything else. But, I have been weight training for 6 weeks now and I LOVE IT. I CAN DO THIS. I usually exercise three times a week. I began using 3lbs weights for the leg and arm exercises. I am now up to 13 lbs for each of the leg exercises and 10 lbs for biceps curl, 8 lbs for overhead triceps, and 10 lbs for upward row!"

"My name is Ann and I live in Melbourne, Australia. I have been doing your Strong Women Stay Young Program since October 1997. Twice a week, now 3 times a week, using 8 1/2 kilo dumbbells and 10 kilo leg weights. It takes me 40 minutes to do the program. I want to tell you I feel and look great. I am 43 years old and was overweight, unfit and unhealthy. I look and feel like a completely new person, it has also given me determination to succeed. "

"Last week I attended a bone ultasonometry test to see for myself how was my bone density. Well you guessed it, I scored high. I am very interesting in using your on-line training program as I believe in your work and am benefiting from it everyday."

"Your books have helped me TREMENDOUSLY and I am so grateful for the difference you have made in my health (I've been diagnosed with chronic fatigue syndrome). "

Sweet and Sour Red Cabbage

Red cabbage is a traditional accompaniment for pork but is an excellent side dish for any roast. For a stunning dinner table, serve the burgundy cabbage with green steamed broccoli and bright orange winter squash. Serves 4. (For this and other deliciously nutritious recipes, be sure to go to http://strongwomen.com/recipes/recipes.htm)

Ingredients:

1 small head red cabbage, shredded

1 onion, diced

2 apples, cored and diced

1/3 cup Balsamic or wine vinegar

2 T brown sugar

1 T caraway seeds (optional)

1 tsp. oil or cooking spray

1/4 tsp. salt, or to taste

Lightly spray a large frying pan with oil or cooking spray. Sauté the onion and apples until soft between 5-10 minutes, stirring occasionally.

Shred the cabbage and add to the cooked onion and apple. Add the vinegar, brown sugar and caraway seeds. Stirring to mix the ingredients.

Cover the frying pan and cook over low heat for 30 minutes, stirring occasionally to prevent burning, especially at the end of the cooking period. Add ¼ - ½ cup water at a time if the cabbage appears to be drying out. Add salt to taste.

Portions: 1 Fruit

Nutrition information per serving:

110 calories
3 g total fat
> 1 g saturated fat

2 g carbohydrate
2 g protein
4.5 g fiber

Portions:

½ Fruit

2 Vegetable

1 Extra