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

The September 20 issue of the Journal of the American Medical Association (JAMA) published a research study that examined the lead content of a number of over the counter calcium supplements. They tested 22 calcium supplements and found that 8 of the supplements had detectable levels of lead. Lead can cause anemia, hypertension, and brain and kidney damage and in children it can cause permanent cognitive impairment and problems with behavior. Because of these serious health consequences, laws were enacted in the 1970s to require lead-free gas and paints. Since then there has been an 80% decline in blood lead levels in the U.S. and a dramatic decrease in lead toxicity, especially in children.

The finding reported in JAMA is disturbing because many people rely on calcium supplements - in addition to whole foods - to meet the Dietary Reference Intake (DRI) for calcium. We know that calcium is essential for healthy bones and we assume that our calcium supplement is safe and beneficial to our health. Not all products are equal and the same holds true for calcium supplements. I choose to take Citracal calcium and vitamin D supplements, a brand that does not contain detectable amounts of lead. Be sure to consult with your doctor on any supplement you are considering, take only recommended daily allowances and recognize that supplements are only part of an overall approach to whole body fitness and health.

A: We are working very hard to develop the Virtual Personal Trainer that we have mentioned before in newsletters and on the web site. Because of the complexity of the project and our commitment to making it as useful and user friendly as possible, it has taken us a little longer than we had originally planned. We expect to have the Virtual Personal Trainer available in the beginning of 2001. It will be worth the wait!

Q: I like to lift weights as soon as I get to the gym and get that part of my workout out of the way. My husband swears that it's better to do strength training after a cardiovascular workout. Who's right?

A: The good news is that you're both right! This is a very common question, as people are often concerned about whether one mode of activity done before another may help with greater weight loss, cardiovascular function, or more significant strength gains. To date there is no concrete scientific evidence to show that the order in which cardiovascular and strength training are done in a workout session has any impact on overall health and fitness. Any advice or recommendations of the benefits of one order of training versus or another is usually based on anecdotal reports and personal experience (except in the case of elite athletes who have very specific performance goals).

Your personal preference and the order that makes your workout most enjoyable are your best guide. You might consider alternating the order you do cardiovascular and strength training over time for variety. This is the method we currently use in our exercise studies at Tufts University to be sure that both components are emphasized equally. Keep in mind that no matter what order you do the exercises in, you should always warm-up slowly to get your muscles ready to exercise safely as well as cool-down by slowly bringing your heart rate back to normal and stretch your muscles to help reduce injuries.

Q: I've started going to spinning classes, and I love them. I am worried that if I increase the resistance on the bike and "feel the burn" that this will only make my thighs and butt bigger (which I definitely do not want!). Have you heard of this happening?

A: Spinning is a great exercise and, in fact, it is important to gradually increase the intensity just as you would with strength training to achieve the best training results. While scientific research does not support the notion that cycling activities make ones thighs and buttocks become disproportionately larger, we have heard of a substantial number of anecdotal reports, particularly from women, claim that biking increases the size of their hips, thighs, and buttocks - and we believe them. The best way to prevent such 'bulking up' is to vary your exercise routine. For instance, spinning classes may be your primary aerobic exercise but be sure to also include other types of aerobic exercise as well. A great way to do this is to include a session of walking, jogging, or using the stair stepper, elliptical trainer, or rowing machine at least once a week.

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 at: http://www.strongwomen.com/success_stories.htm

"A friend introduced me to Strong Women Stay Young about 2 years ago. At that time I was 58 and having trouble walking across the floor when I first got up in the morning. I had lots of aches and pains and general lack of endurance for even simple exertion. I bought dumbbells and 20-lb. leg weights and got started sporadically. Once I saw a difference, I began the program in earnest. I am up to 10 and 12-lb. arm weights, 17-lbs. on the leg weights. I now weigh 35 pounds less, can keep up with much younger colleagues, the aches and pains are completely gone, and I just had a completely normal bone scan to check for thinning. At 60, I feel better than I have in ages. Thank you."

"I am so excited about Strong Women Stay Young! I just bought it and the Strong Women Stay Slim book and was so pleased to see there was a web site. Now that I have gone to the web site, I am even more excited. It is so great to see how to do the exercises with your animated exercise. I am a visual learner so it is really great for me! Please animate the rest of the exercises you have listed. I am also waiting for the virtual trainer - what a wonderful service! I am also recommending the books and the web site to my sisters and friends over 40 - we are all going to feel better, thanks to Dr. Nelson. Thank you!"

"I wrote you about a year ago to tell you how I appreciated the information you gave in your first two books about strength training. The exercises I did at home coupled with Weight Watchers made me look and feel better than I had in years. Actually, I look better now than I ever have before. However, as age is creeping up on me (I'm 41), there are a few creaks here and there, but I know that compared to many women my age, I'm doing great. I wanted to let you know that I finally bit the bullet and joined the Y last winter. I've been taking power yoga classes twice a week, which has improved my balance and flexibility tremendously. I have also started using the strength machines. I use them only once a week, but the improvements I've seen are incredible. I don't know if it's just the strength training, or that coupled with the power yoga, but I have dropped a clothing size. I am now in a size 8 which I have never seen in my life! My actual weight has not changed. I have sung the praises of strength training to all in ear range. They know, but it is hard to get motivated. I have, however, shown a co-worker how to use the strength machines. She wants to get back into the smaller size clothes of a few years ago. She's motivated, and I hope she keeps up with it. I know it will work."

Carrot Soup with Fresh Ginger

Gardens and farms stands are teaming over with fresh, sweet carrots this time of year. Flavorful ginger is added to this recipe to make a very tasty and healthy soup. This recipe was developed by Judy Knipe who is my wonderful collaborator on "Strong Women Eat Well", which is my next book due to be released in May of 2001. Serves 5.

(For other deliciously nutritious recipes, be sure to go to http://strongwomen.com/recipes/recipes.htm)

Ingredients

1 medium onion, peeled, halved, and sliced

2 T. unsalted butter

1 1/2 pounds carrots, peeled and cut into medium chunks

1 1/2 quarts chicken stock (if you are a vegetarian use vegetable stock)

1/ 2 tsp. ground coriander

Salt to taste

Freshly ground pepper

1-2 T. fresh ginger, peeled and grated (depending upon taste)

1/2 cup half-and-half (optional)

Garnish

Plain nonfat yogurt (one dollop in each bowl)

Chopped fresh coriander or chives

In a medium saucepan over moderate heat, sauté the onion in the butter for 3 to 4 minutes, or until translucent. Add the carrots, chicken stock, ground coriander, salt, and pepper to taste, and bring to a boil. Cover the pan, lower the heat, and cook gently for about 25 minutes, or until the carrots are very tender. Puree the soup in batches in a food processor or blender, and return to the pan. Add grated fresh ginger to taste and the cream, if desired, and adjust the seasonings.

Serve the soup hot or cold, garnished with a spoonful of yogurt and chopped coriander or chives.

Note: Without the half-and-half, this recipe provides 136 calories and 5g of total fat (3g saturated fat); 1 extra.

Nutritional information per serving (1):

167 calories
8g total fat
4.5g saturated fat

20g carbohydrate
6.5 g protein
4.5 g fiber

Portions:

2 Vegetables

2 Extras