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

Last month scientists reported the discovery of the "mahogany gene," which may be important for weight control. The mahogany-colored mice that have a defect in this gene remain slim even if they're fed a high-fat diet. Since 1992, scientists have found five genes that affect the weight of mice. I find this research very exciting. We're beginning to understand why some people gain easily, while others just as effortlessly maintain a normal weight. Someday these findings could lead to helpful medications - but I don't expect a single "magic bullet." Our body weight is controlled by multiple mechanisms whose functions overlap. For instance, we experience hunger when our stomach is empty and contracts. However, we also get signals from blood sugar levels, from secretion of cholecystokinin and other intestinal hormones, from release of serotonin and other brain chemicals. So even if we gain control over one factor, others can step in to override it.Talk to your doctor about medications - there are some wonderful new drugs for osteoporosis. One, Evista, seems to protect against heart disease and breast cancer too.

Another important point: Medication can never replace a healthy lifestyle. Wholesome food promotes our health in ways that go beyond weight. Similarly, vigorous physical exercise improves our muscle strength and cardiovascular fitness - and also enhances mood, self-esteem and body image. So stick with those positive changes! They're important to your well being, regardless of your genes.

Q: I'm impressed with Strong Women Stay Slim but I wonder if I'll manage to keep the motivation going. For example last year I joined a gym and went on a programme of diet and exercise and lost nearly 30 lbs. Then my work became more demanding and my eating habits slipped and my workouts went down from an hour 5 times a week to 2-3 times a week and often missing entire weeks of exercise. As a result the weight has crept up by 14lb. I started the SWSS programme yesterday (I know it's early to worry about losing motivation but there's that deja vu feeling). Any tips?

A: First, congratulations on your previous success - you managed to lose nearly 30 pounds, and you've kept most of it off. Changing habits is *hard*, not like moving to a new address where you just make a switch and that's it. Research on smoking cessation suggests that it takes several serious tries before you can expect new habits to stick. So you shouldn't feel discouraged because you were only partly successful in the past. Remind yourself that each attempt brings you closer to success.

I suggest you go through the planning process described in Chapter 10, taking time to focus on what worked - and what didn't work - in your previous program. Consider getting fresh input from a nutritionist or personal trainer, or maybe both. Sometimes just one or two sessions can provide new ideas that make a big difference.

Q: A long time ago I heard that you should drink your water cold so that your body would l absorb it better. Recently, I have heard the opposite, to drink it warm for better body absorption. Does the temperature of the water I drink really make a big difference, especially when working out?

A: Some experts believe that drinking cold water increases the motility of the stomach. That means cold water can be absorbed more quickly than warm water, so you get the benefits sooner. There's still debate about this - and very likely the difference, if there is one, is too small to matter to anyone except elite athletes. But one thing is certain for everyone: it's important to drink enough water throughout the day and after exercise.

Q: I have started to do yoga on days that I'm not strength training. Since yoga is a form of strength training, am I do too much if I alternate yoga days with weight lifting days? I like to do at least 2 yoga sessions per week and 3 weight sessions per week. How should I schedule the sessions to get the proper rest?

A: Yoga is a great form of exercise, and is training many different muscles. If you and your muscles don't feel overly tired on this schedule, then what you're doing is just fine. But if you experience fatigue or find that you aren't able to progress, consider doing the yoga and strength training on the same day so you can allow a rest day between workouts.

Q: I recently purchased your book and am excited about getting started on the program. But my question is regarding my mother. She will be 87 years old in May. She lives alone and is managing fairly well, but I believe many of the problems she does have are related to strength deficiencies. I truly feel that the strength training would be of great benefit to her. But feel we need to be very cautious about starting this in a woman her age without adequate supervision. If you have any suggestions, I would be most appreciative.

A: You're right to be cautious - and also right to be optimistic that strength training could help your mother. The first thing to do is to discuss the program with her doctor, to make sure it's okay for her. If so, she can start doing the exercises without weights, moving slowly and maintaining proper form. If that goes well, she can try doing the exercises with one-pound weights. Then if that's fine, she can add weight just one pound at a time. Of course, she'll need to back off if she experiences any sharp pain. As she increases the weights, she'll get stronger and her range of motion and flexibility will improve. By moving up very slowly and cautiously, she'll avoid straining her body. This is the approach used by physical therapists. If your mother needs help starting, or if she wants to be sure she's using correct form, consider hiring a personal trainer for a few sessions.

I find that I lose track of counting easily. But I get very good results by counting 1-1-1-Up and 1-1-1-Down and 2-2-2-Up and 2-2-2-Down, etc.

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.

"I have a petrol-powered lawn mower that has a retractable cord that needs to be pulled very quickly and sharply to start. Over the last couple of years, I have had to wait until my brother visits to get him to start it for me. Well, 2 weeks ago I started it myself after only 2 attempts!!"

"My doctor recommended your book Strong Women. Being 100 pounds overweight and very frustrated with blood pressure and cholesterol high, I went immediately to the bookstore and bought it. Read the book, got the weights and started. Within 6 weeks of changing my eating habits, using your checklist, and exercising everyday, three of those days with weights, I lost 21 pounds and feel great! My blood pressure is absolutely normal. I cried at that doctor's appointment! I was and still am very happy!"change my life."

"I am 36 years old and have been active for most of my life. I stopped regular exercise during law school (big mistake!) simply because I thought I had no time. It took me 4 years after law school to finally get back into regular exercise. Strong Women Stay Young was what prompted me to do so. I feel better than I ever have and now do more exercise than I ever did - and love it! I've never had muscles in my arms before. Before I read the book and began weight training I could not do chin-ups or push-ups. It was a joy last fall to finally do a chin-up! I am now up to 10 regular-style push-ups. Now, if I could just get my mom to read the book. . . ."

"I first read a book review of SWSY in Walking magazine and was interested enough to buy the book. I have been an avid walker for over 20 years but did not feel strong, especially in my upper body. As I read the book and the testimonials I thought, yeah right. However, I bought some leg weights and dumbbells and started with 3-5 pound weights. To make a long story short, I became hooked immediately. At the end of six months I was up to 20 lbs. For legs and 10-15 for arms combining a workout from the exercises in SWSY and SWSS (and doing a daily set of seven Pilate's crunches). I had more energy and could not believe the changes in my body. I have gone from a size 12 to 8 in my jeans, my "love handles" are gone. My husband loves my new body, I can do a pull up on my son's pull up bar, whereas before I started I could hardly hang onto it. My 18 and 21 year old athletic children say "gosh mom" when I flex my muscles. I love the way I feel, and I have people constantly saying, "You've lost weight." even though I really haven't lost over ten lbs. in about a year and a half period. I am 50 years old and have been doing this for 13 months now."

Quick Blueberry Crisp

This super-simple treat can serve as an instant breakfast, a between-meal snack, or a hearty dessert. Try it with raspberries, diced apples, peaches or any other fruit.

Ingredients

1 cup frozen or fresh blueberries (1 Fruit)

1/4 cup grapenut cereal (1 Grain)

1/2 cup frozen yogurt (1 Dairy plus 1 Extra)

Put the berries into a microwaveable dish. Sprinkle grapenuts on top. Microwave for three to five minutes. Top with frozen yogurt, and serve.

Serves 1

Per serving:

1 Fruit

1 Grain

1 Dairy

1 Extra