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

A couple of weeks ago I attended a public policy workshop in Washington DC, brainstorming with colleagues about simple ways to encourage people to get a little more exercise. We weren't talking about major adj.htments in lifestyle but small, yet meaningful changes. My suggestion: a "Take the Stairs" campaign. Most of us have that choice at least once a day, but all too often we opt for the elevator or escalator. And when we do, we miss out on a terrific exercise for the heart, lungs, and lower body.

When I returned to Tufts after the workshop, I discussed my idea with colleagues. The more we talked, the better it sounded. Several of us, including me, decided to go elevator free. I've kept the pledge for two weeks now (except for one time, when I was dressed in a silk suit and high heels), and I see changes already. The climb is easier than it was at first, and my speed keeps increasing. Some days I take the steps two at a time for an even better workout. I've also noticed that my legs have a little more pep in them. What I *don't* notice is the extra minute or two that it takes to climb instead of waiting for the elevator. By the way, our lab is on the 14th floor!

Start gradually if you're out of shape; move slowly and pause along the way if you have to. Don't let yourself get so out of breathe that you can't say a full sentence. And figure out another way to stay fit if stair climbing hurts your joints. As you continue, keep nudging yourself to work a little harder - that's how you progress.

Several readers asked if we could put our exercise log forms on the Web site, so they could print copies, as they needed them, instead of writing in the book. So we've posted the forms. Click the Fitness Programs link in the main navigation on our home page, and then click your desired program. Then click the Exercise Log link.

Q: Because the 20 pound leg weights are so expensive, I only purchased one. Also, I have found I can save a little time (very important with three young kids) if I do all three leg exercises on one leg, then switch the weights to the other leg and do both sets on that leg. Is this reducing the effectiveness of the exercises?

A: Though it's more convenient to do the Strong Women Stay Young leg exercises with two ankle weights, many women follow the program successfully with just one weight. Instead of alternating legs as they do the leg exercises, they do two sets of each exercise on one leg, then move the weight to the other leg and do another two sets, as you're doing. This is fine - but for those exercises done standing, it does put additional strain on the supporting leg. Here are a couple of suggestions if you're working with a single ankle weight:

Q: I am lactose intolerant. How do I adjust for the Dairy servings on the Strong Women Stay Slim food plans?

A: The food plan calls for two (1200-calorie plans) or three (1600- and 2000 calorie plans) Dairy servings per day. The program counts on these foods to provide both protein and calcium. So if you can't eat dairy products, you'll need to figure out how to get those nutrients another way. Here are some suggestions:

Note: Many people who are lactose intolerant are able to consume cheese, yogurt, and cooked dairy foods. Or they're able to digest dairy foods in small portions.

Q: I've been following the Strong Women Stay Slim program for several months, and was losing weight. But the scale hasn't budged for two weeks. Help!

A: Plateaus are common - and normal - during weight loss, but they can be so frustrating! You're still exercising, still eating carefully, but the scale has stopped moving. Here are some suggestions:

Reassess your weight goals. Are you already at a healthy weight, but struggling to reach a number that just isn't realistic for you? Reread Chapter 6 of Strong Women Stay Slim, which explains how to set sensible goals. If your weight is still too high to be healthy, talk to your doctor. There might be a medical reason for the plateau.

Q: I'd love to be a subject in one of your research studies at Tufts - how can I volunteer?

A: Volunteers are a very important part of scientific research, so I'm delighted that you're interested. Of course, each study is different and has specific qualifications. Please call 617-556-3300 and ask for the recruitment department. They can tell you which Tufts research programs are currently recruiting participants, and can explain the nature of the studies and their requirements.

"All the news that's fit" - that's the apt self-description of FitnessLink (www.fitnesslink.com), your health club in cyberspace. Whether you're just getting started with strength training, or preparing for a marathon, you'll find information and inspiration here. Looking for a new abdominal exercise? Want to read about Pilate's or spinning? Need a glossary to understand fitness talk? If what you want isn't on FitnessLink, check out their comprehensive lists of links to fitness-related organizations. Of course, we're thrilled that they like us too! Read Joan Price's review of Strong Women Stay Young on FitnessLink: http://www.fitnesslink.com/feature/strongwo.htm.

Miriam Nelson appeared on CBS Evening News on Sunday November 1, commenting about exercising and aging in response to John Glenn's return trip into space.

Time Magazine's health columnist, Christine Gorman, interviewed Miriam Nelson about the health benefits of strength training for women. You can read her October 29 article online: Go to http://cgi.pathfinder.com/time/personal/health.html, and click on "Women and weights."

This month's Women's Sports & Fitness (the November/December issue) features an article by Miriam Nelson and Sarah Wernick, titled Get-in-Shape Shortcut. The theme: Weight training is the quick way to get strong - not big.

Prevention Magazine's "Fit and Firm" column, by Miriam Nelson, features new strengthening exercises every month. Read it online at Prevention's Healthy Ideas - http://cgi.pathfinder.com/time/personal/health.html.

Here are excerpts from a few of the inspiring letter we received last month. If you enjoy reading them, check out the longer collection of reader mail on our Web site.

"I have read more diet and exercise books than I want to admit! Strong Women Stay Slim is the first book that gave me a reasonable program to adopt not just during a period of weight loss, but for a lifetime. So far, I have lost 22 pounds, and I am up to 10 pounds for the upper body exercises and 15 pounds in each ankle weight. (I am using some of the leg exercises from Strong Women Stay Young.) I am thrilled with how I feel."

"I want to share with you an unexpected benefit of your program. I used to suffer some stress incontinence, especially when I was running or playing tennis. I'm sure many of us suffer quietly from this problem - I guess it's one of the consequences of childbearing (I have two teenage daughters.) It was putting a damper on my fitness program! Now I find that this is much improved since starting the program. I'm delighted!"

"One of the most amazing changes has to do with the improvement in my balance. I've never been much of a dancer - always assumed I was just an uncoordinated klutz. But recently I've been keeping my radio tuned to our terrific local 24-hour jazz station and I am finding it hard to resist dancing to the livelier tunes! The fact that I can now do this without sort of tipping over as in the past, I attribute entirely to the strengthening exercises."

Cinnamon-Orange Squash with Prunes

Just in time for Thanksgiving, here's a recipe for winter squash that's a snap to prepare. With bright orange squash and deep blue prunes, it's as beautiful as it is delicious. Who needs candied sweet potatoes?

Ingredients

1 pound peeled butternut squash, cut into 1-inch cubes (4 Vegetables)

12 pitted prunes (3 Fruits)

1/2 cup orange juice (1 Fruit)

1/2 cup water

1/8 teaspoon cinnamon

1/4 teaspoon dry tarragon (optional)

salt and pepper to taste

juice of 1/2 lemon (about 2 tablespoons)

Put squash, prunes, orange juice, water, cinnamon and tarragon in a large saucepan and heat until simmering. Cover and cook at very low temperature for about 1 hour, stirring every 10 to 15 minutes. The liquid will cook down to a thick sauce. The squash will be tender enough to pierce easily with a fork, but will retain its shape. If desired, add salt and pepper to taste. This dish can be made several days in advance and reheated. Just before serving, sprinkle with lemon juice.

Makes 4 portions. Each portion equals:

1 Vegetable serving

1 Fruit serving