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

I hope you had a wonderful holiday, and that you're looking forward to a fit and healthy 1999. At this time of year, I sometimes get mail from women whose exercise or weight loss program went off track during the holidays. Often they're having trouble getting back into a good routine, and they feel discouraged. If you're in this situation, here are a few suggestions:

Do you have a question about strength training? Here's your opportunity to get a quick answer. Miriam Nelson will appear for a live chat on ABCNEWS.COM "The Doctor Is In" on Monday January 4, at 3 PM Eastern Time. Jennifer Joseph will moderate. You can submit questions now, and return Monday to hear the responses. The URL: http://chat.abcnews.go.com/chat/chat.dll?room=abc_strongwomen

A: These exercises work very well for men. The moves and the principles are the same. Both sexes can follow the instructions to determine the weight that's right for them - they should be able to lift the weight just eight times in good form before the muscle gets fatigued and needs to rest.

Most men can start with slightly heavier weights than women use, and they end up lifting more than women lift the same age. Specifically:

A man can begin with two pounds more than the beginning weights suggested in Strong Women Stay Young (pages 144-146) or Strong Women Stay Slim (pages 138-140). Most men will reach goals that are 25-50 percent higher than the goals in the book (SWSY page 151 and SWSS page 141).

Please see the question on page 243 of Strong Women Stay Young (and the similar question on page 241 of Strong Women Stay Slim). Also, see pages 9-10 of SWSY, which describes some of the early research on health benefits of strength training - much of these involved men.

By the way, we often hear of husbands who start strength training along with their wives - it's a great activity for couples!

Q: In the Strong Women Stay Slim program, when you say three graham crackers equals an Extra do you mean three perforated sections or three halves?

A: That depends on the size of the crackers, but you can figure out the answer from the nutrition label on the cracker box. An Extra portion contains 30 to 70 calories. Use the nutrition information to determine a portion size that's equivalent to one Extra. Just be aware that if you consistently select Extras that are at the high end of the range, you may consume too many calories to meet your weight loss or maintenance goal.

Q: Can you provide me with a source for information on how to do Kegel exercises correctly or anything else that will help me remain a strong woman who stays dry?

A: Stress incontinence - leaking of urine under "stresses" like sneezing, laughing or exercising - is a common problem in women. The strength training programs in Strong Women Stay Young and Strong Women Stay Slim should help, even though the exercises might not seem relevant since they work the arms and legs. That's because strength training has beneficial effects on body chemistry that makes all muscles function better.

When you're learning the Kegel exercises, it's very helpful to have instructions and feedback - something readily done by a healthcare provider during a vaginal exam.

Q: I have been a Weight Watcher for some time. Since I know their program so well, do you think it's OK if I continue to follow that along with your exercises?

A: Yes that's fine. Use Strong Women Stay Slim for the exercise program, and to help you make sound choices on the Weight Watchers food plan. For instance, choose whole grains and fresh fruits and vegetables, so you get plenty of fiber, vitamins, minerals and phytochemicals. Aim to lose .5 to 2 pounds per week, which is what's recommended for safe weight loss.

iVillage.com - the leading women's network on the Web - says: "Strong Women is extremely user-friendly, so if you've never felt comfortable stepping into the weight room at your gym, this is a great place to start."

Rival online booksellers Amazon.com and BarnesandNoble.com agree on this: Strong Women Stay Slim is one of the best health and fitness books of 1998. Says Amazon's Health, Mind and Body editor: "Its unintimidating tone and simple guidance makes it perfect for women who have never stepped foot into a gym - but are sick and tired of being sick and tired."

The Wall Street Journal included Strong Women Stay Slim on its short list of worthy health books to give as holiday gifts.

Shape Magazine gave Miriam Nelson and two of her Tufts associates their 1998 "Fountain of Strength" award for their research on the anti-aging benefits of strength training.

Prevention Magazine's "Fit and Firm" column, by Miriam Nelson, features new strengthening exercises every month. Read it online at Prevention's Healthy Ideas.

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.

"For many years I was in poor health, suffering from chronic depression and anxiety attacks, and often caught colds or other minor illnesses. I would guess that I started a new exercise program about 4 or 5 times a year, but would stop after only a few weeks. Since starting this program 6 months ago, although I still have periodic lapses, they are by far less frequent, and I no longer see them as disasters. I have never felt better on an exercise plan, and have never stuck with one as long as this."

"Both my daughter (26 years old) and I (52 years old) have been on the SWSY program for about 6 months and have not only gained in strength but also lost some weight - it's great. As we are both scientists, we were impressed that the information in the book was based on the results of your published research and it was presented in a sensible, rational manner. When one is trained to think critically, so much material on the market fails to convince."

"In six weeks I have lost 1.5 inches from my waist & abdomen! My cholesterol went down from 210 to 184. The good guys are up and the bad guys are down! At one of our assembly locations where I often go to check jobs I have to climb 22 stairs. I just noticed today, I'm not huffing and puffing anymore! Also just visited my grandson in Florida and had no problem lifting/carrying his 29 pounds around! The thing I like most about this strength training program is that I DON'T HAVE TO SWEAT!"

Baked Chicken Nuggets

Who says chicken nuggets have to be bad for you? Here's a terrific recipe from Steven Raichlen, who provided the superb menus and recipes in Strong Women Stay Slim. He's a winner of two James Beard Awards and a Julia Child/IACP Award for his excellent High-Flavor, Low-Fat Cookbook series. His latest books are Barbecue Bible (Workman Publishing) and Healthy Latin Cooking (Rodale). Check them out!

The recipe uses a technique called bake-frying: the chicken is marinated in buttermilk and baked in a spicy, bread crumb crust. The result tastes so great, you'll never believe it's low fat. The leftovers - if there are any - make a terrific sandwich.

Ingredients

1 pound boneless, skinless chicken breasts, cut into 2-inch nuggets

1 teaspoon Cajun seasoning (or substitute hot paprika for color; the flavor isn't the same)

1/2 teaspoon garlic powder

1/4 teaspoon black pepper

1/2 cup low fat buttermilk or nonfat yogurt

1 teaspoon Tabasco sauce (optional)

1/2 cup dried breadcrumbs

1/4 cup flour

spray oil

salt to taste

In a mixing bowl combine the chicken, Cajun seasoning, garlic powder, and pepper and toss to mix. Let stand for 10 minutes.

Stir in the buttermilk and Tabasco sauce (if using). Refrigerate. Let the chicken marinate for at least 20 minutes; you can do this up to 8 hours ahead.

Preheat the oven to 400 degrees. Lightly spray a non-stick-baking sheet with oil.

Drain the chicken in a colander. Combine the breadcrumbs and flour in a shallow bowl and stir to mix. Dredge each piece in the crumb mixture, shaking off the excess. Arrange the nuggets on the baking sheet in a single layer. Lightly spray the tops of the nuggets with oil.

Bake the chicken until golden brown and cooked, 15 to 20 minutes, turning once to insure even browning. Season with salt and serve at once.

NOTE: To make a sauce for serving, combine 2 tablespoons each grainy mustard, honey, and lemon juice.

Serves 4.

Per serving of chicken: 4 Proteins, 1 Grain

Per serving of dipping sauce: 1 Extra