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

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There is no doubt that the best way to ensure strong bones for life is to start early. Over the past two years, several studies have shown that girls ranging in age from 6 to 15 can greatly increase bone density from high-impact exercises. These studies, many of which have been conducted by Dr. Christine Snow and colleagues at Oregon State University, have shown that simple, high-impact exercises improve bone density over and above the typical activities that this age group of girls would normally do. These exercises include jumping off of boxes, jumping up and down as high (and as fast) as possible, jump roping, and hopping in a variety of directions. Not only do the bones get stronger, but the girls also gain more muscle, lose body fat, get stronger and feel better. Most importantly, the girls love the exercises!

Encourage the young girls in your family to participate in a variety of jumping and skipping activities to help them have strong bones for life.

Each year the Multiple Sclerosis Society presents awards for books that improve peoples' lives. This year Strong Women, Strong Bones (Putnam books 2000) has been nominated for a "Books for a Better Life" award in the "wellness" category. I am thrilled that my book has been nominated; this is an incredible honor. The awards ceremony is February 6 in New York City, and we'll be sure to announce the winner of this prestigious award in next month's StrongWomen newsletter!

Be sure to check out the other questions posed to Miriam Nelson, PhD and Jennifer Layne, MS, CSCS at on our web site at FAQs.

Q: I have been lifting weights on this program for two years. I also walk two miles three times a week. I am 47, 5'2" and I use 12 or 15lb hand weights and about the same in leg weights. My question for you originally came from a dentist friend who regularly does bench presses and squats. He warned me that the exercises you have suggested might be putting more stress on my elbows, knees, and hips that those joints were intended to take. Have you done any research on this?

A: At Tufts University we have done strength training studies on frail older people up to age 100. We have not found that the strength training puts too much stress on the joints. In fact, we have found that strength training at a high intensity is healthy and safe for the joints. Follow these tips:

If you follow these guidelines, you will be performing the program safely and effectively.

Q: Please explain what an Extras is at the end of some of the Recipes. I don't understand what that means.

A: Foods that contribute to "Extras" include foods that have moderate to high amounts of fat or processed sugars as well as candy, soda and alcoholic drinks. Extras provide a way to account for high-calorie options from the other food groups. For example, a glass of whole milk counts as 1 dairy portion and 2 extras (because it is high in fat); whereas, skim milk is 1 dairy portion and contains no extras. We use extras to help people who are on weight control programs limit their intake of fat and processed sugars. One Extra portion contains 30 to 70 calories. For more information on Extras please see Strong Women Stay Slim pages 190-1.

Q: Will I get a better workout if I wear a weighted vest or hold light weights when I walk on my treadmill?

A: We do not recommend using dumbbells, wrist weights or ankle weights when walking. Using weights when walking increases your risk of injury. Holding weights can strain your neck and shoulders and makes it difficult to maintain correct arm movement and posture. Also, weights that are light enough to hold when walking are not heavy enough to increase your strength. Ankle weights may cause you trip and fall and can alter your stride causing muscle strain. Why take the chance when there is little benefit and greater risk of injury? A weighted vest is safe to use while walking but is probably not all that beneficial. If you are using weights to increase the intensity of your walking workout, we recommend that you walk at a slightly faster pace or include some hills on your route. You may also consider using a heart rate monitor or timing yourself to accurately measure the intensity of your walking workout. This will give you an objective way to increase your pace if you need a greater challenge.

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 Success Stories .

"Greetings and heartfelt thanks from Yorkshire, England! I officially hit middle age this year -45- and bought Strong Women Stay Young in June of this year, with the intention of building up the strength in my upper arms and shoulders and in an attempt to ward off osteoporosis. I am delighted to tell you that I now have muscles I have never seen before in my arms, pounds less fat and cellulite on my thighs and am three dress sizes smaller! I had been following an optimum nutrition programme and had lost some weight, but the Strong Women Programme really got me shrinking, though the weight loss has not been that noticeable on the scales. All this has been achieved with very light weights. I would like to move to heavier ones…Many thanks from a shadow of my former self, who feels so much more healthy and energetic!"

"I have been doing the Strong Women Stay Young program for a year now and I love it. I have recommended it to many women. I am pretty consistent in doing it twice a week. Occasionally I'll miss one session but always get back into it. I have gotten the 2nd edition and use that series now. I have added a couple of exercises off the web site. I have not lost weight but I have lost inches and have gone down a size. I think I look much better and a lot of people have noticed. My calved muscles have really gotten strong…Thanks so much for designing a program that I love and that works well for me."

Leek and Potato Soup

This delicious recipe is perfect for a light supper on a cold winter's day. The recipe comes from Judy Knipe's book, entitled, "Sensational Soups" (Fawcett Columbine books, 1994). Serves 6.

(For more deliciously nutritious recipes, be sure to go to Recipes.)

Ingredients

2 large leeks, white only, trimmed, halved, and well washed

2 tablespoons unsalted butter

1 medium onion, peeled an chopped

1.5 pounds of potatoes, peeled and thinly sliced

1-quart water

2 or 3 sprigs parsley (preferably Italian)

2 or 3 sprigs fresh thyme or a pinch of dried thyme

Salt to taste

Freshly ground black pepper

2 cups whole milk, scalded*

Cut each leek half into ¼ inch strips, then into ¼ inch slices. Place the leeks, butter and onion in a heavy 4-quart saucepan and sauté over moderate heat for 5 minutes; do not allow the leeks to brown. Add the potatoes, water, parsley, thyme and salt and pepper to taste and bring to a boil over high heat. Reduce the heat and simmer the soup, with the cover slightly ajar, for 40 minutes. Add the scalded milk and simmer, uncovered, 10 minutes longer. Taste for seasoning and remove the herb sprigs. Serve at once.

*The "scalded" milk should be separately heated in a small pot to a point where bubbles start to form along the edges of the pan but not to the point of boiling.

Nutritional information per serving:

198 calories
6.5g total fat
4g saturated fat

30g carbohydrate
5g protein
3g fiber
120mg calcium

Portions:

1 vegetable, ½ dairy, 1 extra