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

I know our readers from "down under" are preparing for snow, but here in Boston I'm seeing the usual signs that summer is approaching: Days are getting longer, sleeves are getting shorter - and I'm getting desperate letters that say, "Help! I just tried on my bathing suit from last summer, and I need to lose 20 pounds in a hurry." Believe me, I sympathize. I'm always a little startled when I unveil my body for summer.

Unfortunately, there's no safe way to lose 20 pounds in a hurry. But just a few weeks of healthy exercise will make a real difference in your appearance. When I look around at the beach, I'm always struck by the fact that the most attractive women aren't necessarily the slimmest - fitness is even more important than size. If you're unhappy with last year's bathing suit, buy a flattering new one. Focus on getting fit, rather than on losing a specific amount of weight. You'll look and feel better very quickly. And don't forget the sunscreen!

The paperback edition of Strong Women Stay Slim will be published June 1, and should be available at your favorite bookstore shortly. Click here to read the first chapter on our web site.

If you'd like to purchase or reserve it at Amazon.com, click here. (Note: The link was incorrect in our special mailing last week, but this version works!)

Q: I had my blood pressure checked lately and it was high. With hypertension, is strength training advisable since weight lifting raises blood pressure?

A: That's a very good question, and it's one that you need to discuss with your doctor. The answer will depend on your particular condition - how high your blood pressure is, whether you're taking medication, and if there are any other medical concerns to consider. In general, though, our research at Tufts, as well as research done in other laboratories, has not found that strength training has an adverse effect on high blood pressure. If your physician gives you a go-ahead, he or she will probably remind you that it's important not to hold your breath when you lift, since that increases pressure in your chest. The easiest way to avoid the problem is to count out loud as you do the exercises.

Q: A friend told me that drinking carbonated beverages (including carbonated water) is detrimental to healthy bones. Is this true?

A: People have asked me this question before, and I've checked the medical literature. But I haven't found any research suggesting that carbonated beverages are harmful for bones. Nor can I think of any reason that they would present a problem - so long as you aren't replacing healthy drinks, like milk or fruit juice, with the empty calories of sugary sodas.

Q: Strong Women Stay Young has been a real motivator for me! I am 67 and have been following the program for 10 months. My limit seems to be 10 pounds for both arms and legs. Could you give me guidance for maintenance? Is once a week enough?

A: It's best to continue doing the exercises twice a week. You needn't attempt to increase the weights, but I suggest you swap exercises periodically - you'll work more muscles, and your program will remain fresh. You can use the supplemental exercises in the book, or find a personal trainer.

Q: I'm an active 70-year-old and I've enjoyed exercising with the weights a lot. This year, since doing the weight lifting, I have developed many spider vein marks on my lower legs, ankles and feet. Could this be caused by the exercises?

A: The answer is: Maybe. Some fitness specialists who do strength training with older people have noticed that they develop spider veins - but the same thing happens to many older people who don't strength train. Until we conduct systematic research, we won't really know if strength training plays a role. I suggest you talk to your doctor about the spider veins at your next checkup. If you find them bothersome, you can ask about laser treatment to remove them.

Renowned cookbook author Steven Raichlen, who wrote the wonderful menus and recipes for Strong Women Stay Slim, has won yet another James Beard award. His latest prize-winning volume is Steven Raichlen's Healthy Latin Cooking: 200 Sizzling Recipes From Mexico, Cuba, Caribbean, Brazil And Beyond (Rodale, 1998).

Stealing Time, a three-hour PBS special on the new science of aging, airs on June 2, starting at 8 p.m. The second hour of this excellent program showcases Tufts research - including an interview with Miriam Nelson.

The June issue of Reader's Digest has a superb article by Anita Bartholomew called "Safe Ways to Lose Ten Pounds Fast," which features interviews with Miriam Nelson and SWSS reader Laurie Gengarelly. Laurie has lost 30 pounds on the SWSS program, and has traded her size 16 jeans for size 10s!

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 am 53 years old and lost 30 pounds one year ago. I was not able to maintain the loss without a real struggle. I came across your books about four months ago. They have helped me maintain my goal with greater ease. I am really surprised at how I have gained in strength. My first clue was when I went to the attic after doing your program for about two months. We have pull-down steps, and upon reaching the top rung you must take a big step up. I stepped up and - SURPRISE - it took no effort whatsoever. I still watch my diet and exercise, but the strength training allows me to eat more without gaining. My daughter is a cardiac rehab nurse and had been telling me for a long time that strength training was needed. She was right and I have told her so."

"I've been doing the exercises from Strong Women Stay Slim with my 18 year old daughter for five weeks now. The visible difference in my daughter's body is amazing. I knew I was feeling stronger, but I wasn't quite seeing the same results in my body that I was seeing in my daughter's. However, I took a walk with my mother last night and had borrowed a pair of shorts that I wore home. When I got in the car, I looked down at my right leg and I was almost shocked. My leg was so smooth looking. I quickly looked at my left leg - smooth looking too. The difference was unbelievable. Where it used to be bumpy and lumpy, it was now smooth. Nothing I've ever done has had this kind of result ever - let alone in this amount of time. I should add that I've also been walking a half-hour to an hour four to five times per week. But I've walked before and walking alone has never achieved these results."

"Just wanted to tell you what a difference strength training has made in my life. I am 57, have exercised aerobically for most of my adult life and was trim and fit until being diagnosed with thyroid disease about five years ago. I gained 25 pounds and nothing would take them off. I started strength training three times a week a year ago and lost 7 to 8 pounds but inches galore! Four inches off my midriff, 4 inches off my waist, 3 1/2 off my stomach and one inch off my hips. I am still at it of course and intend to continue the rest of my days. I look so much better, feel so much better, and am so much happier. Thank you! Strength training is AMAZING!!!"

Spicy Black Beans with Corn

This tasty and nutritious dish couldn't be easier to make - just open a few cans, season, stir and heat. Use as a side dish, or serve over brown rice as a vegetarian main event.

Ingredients

2 16-ounce cans black beans (8 Proteins)

1 16-ounce can whole kernel corn (8 Vegetables)

1 16-ounce can diced tomato (4 Vegetables)

1 4-ounce can chopped chilis or 1/2 cup hot salsa (Next to Nothing*)

2 tablespoons spicy barbecue sauce (Next to Nothing*)

1 teaspoon cumin or chili powder (or to taste)

In a 3-quart saucepan, mix together the black beans, tomato, corn, chilis or salsa, barbecue sauce and cumin or chili powder. Heat for at least 10 minutes, stirring occasionally, until the mixture is simmering. This dish also can be baked for 20 minutes at 350 degrees. It can be left in the oven for an hour longer, if that's convenient.

Serves 8 as a side dish and 4 as a main course:

1 Protein as a side dish; 2 Proteins as a main course

1 1/2 Vegetables as a side dish; 3 Vegetables as a main course

*Note: Because the per-serving quantities of chilis or salsa and barbecue sauce are very small, they count as Next to Nothing.