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

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Last week I had the incredible opportunity of going on the Oprah Winfrey Show. Oprah was producing a show on how to grow old gracefully and I was asked to be one of her experts. The actual show will air on Wednesday, May 2 (this week). Check local listings for the time that her show airs in your area (or go to www.oprah.com for information).

Oprah was fantastic - smart, beautiful, strong. It was an experience that I will never forget! It was wonderful being able to talk about the importance of strength training and muscles for women in front of such a huge audience (both the studio audience and the television viewers that will see it this week). Enjoy the show!

I want to thank everyone who came to the studio (in 90 degree weather) for the filming of "Strong Women Live Well". You were fantastic! I have already seen the rough version of the show and it looks great. All of you really made the difference! I will keep everyone posted as to when the show is going to air in August. Thank you again for all of your time and effort.

I am visiting Cleveland on May 22 and 23rd. I will be doing a book signing on May 22 at 4:00 pm at Joseph-Beth Booksellers at Shaker Square in Shaker Heights and a talk at Judson Retirement Community in Cleveland on May 23rd at 1:30 PM For more information about either of the events please contact Judson Retirement Community at 216-791-2321 or logon to: www.judsonretirement.org. Hope to see some of you there.

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: When I go to the pharmacy, I see all sorts of "women" targeted multivitamin-mineral supplements. Do these supplements have added benefit over your typical formulation?

A: Not necessarily. My rule of thumb is to take a basic multivitamin supplement that contains about 100 percent of the recommended allowance of a range of vitamins. Make sure that the supplement contains: folate, vitamins B6, B12, and C. I also suggest that you take about 400 IU of vitamin E. These vitamins have been shown to decrease your risk of heart disease, vision problems such as macular degeneration, and cataracts. They also boost your immune system. It is also important to make sure that you are taking a calcium and vitamin D supplement to reduce your risk of osteoporosis. I take Citracal brand, which is absorbed well and doesn't cause gas.

Q: Do you have some suggestions for cooling down after the leg exercises in your Strong Women Stay Young. I seem to be uncomfortably stiff the day after. I'm fine with the arm ones by doing them slowly without weights and going up and down the stairs a couple of times, but can't seem to cope with the legs.

A: In Strong Women Stay Slim and Strong Women, Strong Bones, I outline several lower body stretches to perform after you have strength trained. While it is difficult to describe them without illustrations, I will try to do so here.

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.

"I just read about your web site in today's paper and I am so excited! I cannot believe you have so many success stories! I have been lifting for three years and attribute your SS Stay Slim to an excellent start! I have battled weight all my life and still do, but weight lifting makes me so very happy. At the weight I am today (10 lbs more than I really want to weigh), I wear clothes 2 sizes smaller than I used to wear at this weight. I lift weights 2-3 times a week, step aerobics 2 times a week and mix in ab exercises and the treadmill. I feel great! I am 49 and walk around so proud of myself. I guess we can all talk about the health benefits and the weight control benefits, but there is at least one more bonus: increased self-esteem. I can go through the day with a secret smugness and confidence knowing how much stronger and healthier I am as a result of weight lifting. I have run and done aerobics for years and nothing compares to weight lifting! Thank you."

"My gynecologist placed me on the program last May. I have lost 22 pounds and went from a size 12 (tight) to a size 6. I have had a successful time with the program and have started a group of women in my church on the program. We meet every Saturday morning. The reason I am so thrilled with my success is that I went through intense radiation and chemotherapy to fight cancer. It left me very depleted and weak. I had tried for 5 years to get some kind of energy and take off the fat. This was the magic bullet. I also developed osteoporosis. My back had a terrible hunch and it hurt all the time. It is much straighter and doesn't hurt at all. On May 6 I will be doing the 20 mile walk for hunger. Without this program I couldn't even walk down the street. I feel this program has help me navigate through all the problems that premature menopause put on me. I would be glad to share my story with everyone and anyone. Especially because I feel that women who have battled cancer feel so defeated and like they will never have their life back and I want to encourage them that they can! I have had complete success in taking and keeping the weight off."

Wheatberries with Fruit and Honey-Orange Dressing

This recipe comes from my new book, Strong Women Eat Well (written with Judy Knipe and to be released in August). It introduced me to wheatberries and has already become a staple in our house. It's easy to make and my husband loves it. I like this pilaf best made with soft wheatberries, which cook up to a beautiful pale color and a tender but crunchy texture. The dish is delicious served by itself, but I also love it for breakfast topped with some yogurt or as an accompaniment to meats, fish and poultry. Makes 3 1/2 to 4 cups.

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

Ingredients

1 cup summer (soft) white wheatberries

1 orange

1/2 cup dried cranberries, coarsely chopped

1/2 cup dried (unsulfured) apricots, cut into thin slivers

6 tablespoons pine nuts

4 teaspoons honey

salt to taste

There are two ways to prepare wheatberries. Soak the wheatberries overnight in water (covering by an inch) or you can place them in a heavy medium size saucepan, add water to cover by at least an inch, and bring to a boil. Cover the pan, turn off the heat, and let the berries sit for two hours. Once the wheatberries are soaked, drain the berries, return to the pan, and again cover with at least an inch of fresh water. Bring to a boil, lower the heat, and simmer the berries covered for about 30 minutes, or until the grain is cooked but still crunchy. Add salt to taste 10 minutes before the grain is done. Drain the wheatberries and transfer to a bowl. You will have a generous 2 1/2 cups.

Remove the zest from the orange in long strips, using a vegetable peeler. Cut 8 or 9 strips of it into very thin slivers, then cut the slivers into tiny dice. Add to the wheatberries with the cranberries, apricots, and pine nuts. Squeeze the 4 tbsp of juice from the orange into a small bowl and whisk with the honey and add to the pilaf. Mix well and taste for salt, which, added in very small amounts, brings out the flavor of the fruit.

Serve warm, at room temperature, or cold.

Nutritional information per serving (½ cup):

182 calories
4.2 g total fat
0.5 g saturated fat

34 g carbohydrate
3.7 g protein
5 g fiber

Portions:

2 Grain, 1/2 Protein