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

Holiday season is joyful, but there's pressure along with the pleasure. Life gets even busier, so it's harder to find time for exercise. And it's a challenge to eat sensibly when there's so much extra food around. Let's face it: this isn't the ideal time to lose weight. But you can avoid gaining - and still enjoy occasional splurges. Here are five deprivation-free tips:

Looking for the perfect holiday gift? Visit the Strong Women Web site, where we've posted twelve great ideas. For the woman who has everything else, what could be better than the gift of strength? If your friends and relatives already have our books and video, we've got additional suggestions.

Q: I have read conflicting information about magnesium. Some sources say that calcium interferes with absorption of magnesium and therefore it is necessary to take magnesium as well. Others sources say extra magnesium are unnecessary. Is it necessary?

A: Magnesium is an essential nutrient - but most of us get enough, so there's really no need to take a supplement. I've seen no scientific evidence that taking magnesium with calcium makes a difference for bone density. There is some interaction between magnesium and calcium, but the effect is not enough to cause problems when calcium consumption is in the normal range. If you decide to take magnesium, don't go above 100% of the RDA, which is 280 mg.

Q: A common question: "I crave sweets - should I use an artificial sweetener?"

A: I don't recommend it. Taming a sweet tooth isn't easy - but if you persist, your craving for sweets really will diminish. Many women find that exercise helps regulate their appetite. It's also very important to eat the full amount of food prescribed on the program; that will help keep your body satisfied and reduces cravings. Here are additional suggestions if sweets are a problem:

Q: I would like to know if I could do the upper body workout while I am walking on the treadmill.

A: I realize this sounds efficient - and we're all looking to save time - but it's NOT a safe thing to do. The Strong Women program uses weights heavy enough so you can lift them only eight times in good form before you need to rest. The moves require a lot of effort, as well as correct posture (impossible if you're walking) and careful attention to form. If you're on the treadmill, you simply can't give the lifts the kind of concentration they need. There's a real risk that you might injure yourself - if not with the weights then by tripping as you walk.

Once you're familiar with the moves, you can do the exercises while you watch TV or listen to the radio. And it's lots of fun to do them with a friend. Those are good ways to be safe as well as efficient.

Q: Several readers have asked if it's okay to do the exercises three times a week. And one reader wanted to know if once a week was enough.

A: New guidelines from the American College of Sports Medicine suggest strength training two or three times a week. Be sure to give your muscles at least one day of rest between workouts. We recommend three sessions in Strong Women Stay Slim for several reasons: Extra activity burns calories, which is beneficial for weight loss. Also women who are losing weight may lose lean tissue as well as fat, so it's especially important for them to build muscle and bone. Strong Women Stay Young calls for two workouts because my research showed that was effective, and we wanted the program to be practical. However, experts suspect that women who strength train three times a week may get a little more benefit a little more quickly. What about a single workout? Certainly it's better than nothing is. However, we believe that you need more of a "dose" of strength training to get the wonderful benefits to muscle, bone and balance.

This site - created by Dr. C. Everett Koop and associates - provides extensive family-oriented health information. You'll find current news about health, a medical encyclopedia, and articles on many specific medical conditions. There's an excellent section on nutrition (with recipes), and even a drug store. Coming soon are discussion groups on nearly two dozen health topics. Meanwhile, Dr. Nancy Snyderman answers questions.

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 is an excerpt from a few of the inspiring letters we received last month. If you enjoy reading them, check out the longer collection of reader mail on our Web site.

"What surprised me most about the last four weeks is the change in the way I feel about myself. I'm more relaxed, less irritable, and like myself better. I also feel I am doing something good for ME, so this has actually led me to use food less as a source of comfort."

"I had to write & tell you that I am in my 6th week of the exercise program and I can now put on my underwear without holding on to something! I started with two pounds on the ankles and am up to ten and adding more tomorrow. This week seems to be the week to see the beginning of the results. I'm a lot less tired after work than I used to be."

"I was in the pool with my six year old when we started goofing around showing off our muscles. I made a muscle with my biceps. He felt it and said "Wow, Mommy, you are stronger than Dad!" (I definitely am not, but it was fun to hear.)"

Chicamole with Fiesta Veggies

Here's the perfect appetizer for any holiday party: Brightly colored vegetables and a delicious dip that tastes a little like guacamole (but without the fat, because it's made with chickpeas instead of avocado). If you're pressed for time, make the one-minute version and use packaged cut-up vegetables or raid the salad bar. Leftovers make a terrific sandwich.

Ingredients

1 cup cooked or canned chick peas, drained (2 Proteins)

1 large tomato, diced (1 Vegetable)

1 chili pepper, diced and divided in half (select jalapeno pepper for a hot chicamole, or use a milder poblano pepper)

1/4 cup chopped fresh cilantro

1 clove garlic, minced (use 2 cloves if you love garlic)

2 tablespoons lemon juice

1/2 teaspoon cumin

1/4 teaspoon salt (or to taste)

Put the chickpeas in a bowl and mash with a potato masher, a fork, or the back of a spoon. Add the diced tomato, half of the chili pepper, cilantro, garlic, lemon juice and cumin. Mix together and taste to check seasoning. Add the rest of the chopped pepper and salt if desired.

One-minute Chicamole:

1 cup canned chick peas, drained (2 Proteins)

3/4-cup salsa made without oil (3 Vegetables, or 2 Vegetables plus Next to Nothing)

Put the chickpeas in a bowl and mash them with a potato masher, a fork, or the back of a spoon. Stir in the salsa.

Serve with a colorful mix of vegetables cut into strips and slices for dipping -- for instance, red, yellow, orange and green peppers, jicama slices, baby carrots, and cucumber rounds.