September 1998

IN THIS MONTH'S ISSUE

• Back To Work, Back To School - and Back To Fitness
  

• From the Mailbox - Success Stories
  

• Additional Abdominal Exercises

• Knee Cracking and Aches with Exercise

• How to Determining Food Servings

• Featured Web Site - Tufts Nutrition Navigator
  

• Media Watch - Today Show and Reader's Digest
  

• Recipe - Baked Portobello with Ricotta

SEPTEMBER: BACK TO WORK, BACK TO SCHOOL - AND BACK TO FITNESS

Is September a yearly turning point for you? It is for me. Vacation time is over; I've returned to work and my kids have started school again. So I've been thinking about my fall schedule, figuring out how to make time for exercise. If you're in the same situation, here are a few suggestions:

• Reevaluate what you're doing to stay fit. Adding new exercises will keep your program fresh. This is a good time to try some of the supplemental exercises in the Strong Women books.

• "Make a commitment to use yourself as transportation at least once or twice a week: Walk to the convenience store instead of driving; get off the train two stops early and walk the rest of the way to work.

• Plan to take advantage of the gorgeous autumn weather, which is perfect for hikes and family bike rides.

• If your exercise program was disrupted over the summer - and that happens to a lot of people - resolve to restart it this week. You may need drop back to a lower intensity for a while, then gradually work your way back up.

• If you're having trouble getting back into a routine, try not to be self-critical or impatient. Minor setbacks are inevitable with a life-long program. Set yourself an easy goal, one that practically guarantees success. For instance, promise yourself that tomorrow you'll do one strength training exercise, or walk for five minutes. Once you've made a start - even a tiny start - I promise the next step will be a lot easier.
  

More power to you -
Miriam Nelson

FROM THE MAILBOX

TIf you haven't visited our Website recently, come back to see an exciting new feature - letters from our readers. Here's a small sample:

"I had spent my whole life believing I did not like exercise! Of course, I had never tried it... It is just so much easier to live when you feel healthy - cleaning the house used to be a nightmare, now I just whiz through it on my way to something else! I just do so much more stuff - I even took up art classes, and find time to paint as well. I am just amazed. Really amazed."

- Susan

"I love the Strong Women Stay Young program. I'm only in my third week, but I feel (and see!!) differences already. I'm up to 8 pounds for everything but overhead triceps (6 pounds) and I can't believe it. The salesman in the sporting goods store thought I was crazy to buy 20 pound ankle weights, but I've been adding a pound a week and think I'll fill those babies up. Maybe I'll go back to the store and kick him. :-)"

- Valerie

"Thanks to your new book, I have been able to start a manageable plan. I just started on week three, and I think this is the first time in my life that I have ever consistently eaten a balanced diet. Besides that, from day one of the weight training (even using those way-too-easy 1 pound weights, like Miriam suggests), I have noticed a drastic improvement in my posture and self-confidence. I now walk tall and proud ö for the first time in about 8 years! By the start of week three, I am already using 5 and 8 pound weights, and I have lost 3 lbs."

- Peg

QUESTIONS AND ANSWERS

Q: I have been following the Strong Women Stay Slim exercises for three months with terrific results: increased energy, weight loss and lost inches. But I think need additional exercises for the abdomen.

- Paula

A: We're delighted to hear that you're getting such excellent results! Several exercises in Strong Women Stay Slim address the abs, but you're right: most people do need more. You could add the abdominal crunches from our first book, Strong Women Stay Young (see page 179) or the supplemental exercises in SWSS (doing the front-leg raise on page 145 with your arms across your chest gives your abdomen an even tougher workout). Also, select aerobic activities that work the abs. Good choices are rowing, stair climbing, walking and biking. Remember that all aerobic exercise contributes to a trimmer mid-section because it helps burn the fat layer on top of the abdominal muscles.

Q: When I do the knee extension to a full stretch, even with minimal weight, my knees make the most awful noises, and also hurt (with sharp pains). If I don't go all the way, even with slightly heavier weights, my knees are only noisy, but don't hurt. So should I persevere with the full stretch, or would I be better off not trying to stretch completely?

- Jeffie

A: First, I want to remind you that I'm not a medical doctor. I hope you will discuss your knee symptoms with your physician and follow his or her recommendations. In the meantime, I suggest you do the exercises with reduced weight (maybe even use no weight) and through a reduced range of motion - whatever it takes for you to do the exercises without pain. Don't worry about the noises, but do avoid pain. Then progress slowly, cautiously increasing both the range of motion and the amount of weight you're lifting. Over time, you should be able to strengthen your legs and improve your flexibility.

Q: I'd like to understand better how to figure out where to put foods that aren't listed in Strong Women Stay Slim - like one whole wheat flour chapati at 160 calories and 4 grams of fat. Is that 2 Grains or 1 Grain and 1 Extra? How do I decide where to list these items?

- Mary

A: As we explain in Chapter 9, an Extra serving has 30-70 calories. So if an item contains more than 30 calories of fat, I'd want to tally that as one or more Extras. How do you know how many calories of fat the item has? If there's a food label, it's simple: just remember that a gram of fat has 9 calories. The chapati has 4 grams of fat, which is 36 calories, so that's 1 Extra. What about the other 124 calories in the chapati? Since a Grain serving has 60-100 calories, let's say the chapati is 1.5 Grains plus 1 Extra. If you're at a restaurant and can't consult a food label, just guess. Sometimes you'll be a little too high, sometimes a little too low, but it should balance out in the long run.

FEATURED WEB SITE

Looking for trustworthy information about nutrition online? Check out the Tufts Nutrition Navigator: http://navigator.tufts.edu. This mega-site, developed by my colleagues at Tufts University, lists and reviews the best nutrition-related sites on the Web. Be sure to click on Navigator's "Hot Topics." There you'll find excellent links on weight management, vegetarianism, sports nutrition and more.

MEDIA WATCH

During the summer, Miriam Nelson appeared on Good Morning America, NPR's Fresh Air, and CNN. If you missed her appearances, you can catch the Good Morning America and Fresh Air interviews online - links are on our website (www.strongwomen.com).

The September, 1998 issue of Reader's Digest features the Strong Women Stay Slim program. Reprints are available from the magazine if you want to share with friends.

RECIPE OF THE MONTH: