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

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

Q: I read all your success stories and I desperately want to be one of them, but I've been at it for about 6 months and can't see any visible improvement. I'm doing the exercises from SWSY 2 to 3 times a week, using 8 lb free weights and 10 lb. leg weights. I'm 56 and although not obese (5'7" and 175 lbs.), I do carry most of my weight in my thighs and legs. I would do anything to tone them. I am not contradicting your program; I just need to know if it takes more time for some people to see results. All the people I've been reading about seem to see results in just a few months.

A: Stubborn pounds are hard to get off. You need to combine the exercise program along with some walking or other aerobic exercises and then finally, some modifications in your diet. We know that it is very important to both increase the exercise and also decrease the intake. It is hard, but sticking with whole foods, eating plenty of vegetables, really minimizing processed foods and keeping track of portion sizes can really help. You are doing great things for your body - stick with it and it will pay off.

Q: I saw something on the news the other night promoting a product known as CLA that is suppose to "help" turn fat in muscle. Do you know anything about this product?

A: CLA are the initials for conjugated linoleic acid. CLA is a naturally occurring fat found in milk fat and the meat from ruminants such as cows and sheep. It is a natural variant of linoleic acid, an essential fat. There is some concern that CLA intake in humans is going down because of the increase in fat-free dairy foods (which contain less CLA). It is a potent anticarcinogen and helps to enhance the immune system. It has been well tested in animals where it has been shown to afford cancer protection and to suppress arteriosclerosis. One study showed that when animals are fed diets rich in CLA they ate less and lost muscle and body fat. However, the results of this study and the other animal CLA studies do not translate to humans. In fact, very little research on CLA has been done on humans. Before more research has been done on humans, it is too early to tell if taking concentrated CLA is safe or beneficial to health.

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.

"First, I would like to say that I really enjoy your website. Aerobic exercise, nutrition, and weight training have always been a part of my life and very interesting to me and I would like to thank you for an informative website.

I am writing to you as kind of a success story but more of an example of what is true. I am 28 and have been doing aerobic exercise since I was 16 years old faithfully 3-4 times a week and have maintained a weight of 115-120 pounds for the last 12 years with a good diet. I have always wanted to be toned and muscular and thought I could do so by doing my aerobics but never really got the definition I wanted until last January. On January 7, 2002 I joined a gym to attend total body toning classes twice a week. It is almost May and I have seen such a dramatic difference in my body that I cannot believe I didn’t start this earlier in life. I knew it was going to take a few months to start to see a difference and I faithfully went to the gym twice a week for the classes and am glad I started.

I wish I could tell people that aerobic exercise, weight training and a good diet go hand and hand. My father died of heart disease when I was 10 and my mother is over weight and has diabetes so I am determined to live my life the healthiest way I can.

Again, thank you and keep up the good work."

Corey’s Grilled Salmon
Serves 4 to 6 depending upon size of filet

For our family, June is the beginning of serious grilling on the back patio. I love almost anything grilled-meats, tofu, vegetables. Corey is a good family friend and a real salmon connoisseur. His tamari-grilled salmon is my favorite. It has the right balance of flavors from the tamari, garlic and lemon juice and is so easy to make. Finally, it is a rich source of omega-3 oils!

For other deliciously nutritious recipes, be sure to go to Recipes.

Ingredients

Fresh salmon filet (2 pounds serves about 6 people)

3 to 5 lemons juiced

Tamari (soy sauce)

1 T olive oil

Six garlic cloves minced

Take a close look at the salmon and remove any bones with tweezers or pliers. Using two sheets of heavy aluminum foil, make a sturdy flat “boat” that is just big enough to contain the fish. Make sure that the sides are high enough so that when you put the liquid in with the fish, it won’t spill out. Wash the fish and then place in the boat with the skin side down and brush upper surface of fish will a little olive oil.

Take equal parts of lemon juice and tamari and mix together with minced garlic. Pour over the fish. You need just enough liquid to almost cover the fish.

Place the “boat” with the fish on a medium-hot grill. Cover the grill and if possible add some hickory or oak twigs to the coals of the fire to help add a smoky flavor to the fish. Every two or three minutes, spoon some of the liquid on top of the fish so that it stays moist. Cook until fish is just barely cooked through and starts to flake. Remove from heat and serve. If desired, drip some of the sauce on the fish. Serve with brown rice and your favorite vegetables.

Nutritional information

355 calories
19 g total fat
(3.0 g saturated fat)

2 g carbohydrate
600 mg potassium
rich source of Vitamin D
42 g protein

Portions:

2 Protein, 1 Extra