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

Days are becoming shorter in this part of the world, and it's time to think about vitamin D. This vitamin, along with calcium, is essential to bone health - without vitamin D, our body can't absorb the calcium we consume. When we spend time in the sun, special cells in our skin manufacture vitamin D. But when days are short, the sun's rays become less intense for those of us who live as far north as Portland, Oregon; Boise, Idaho; Chicago, Illinois; or Boston, Massachusetts. Starting in October in these northern states, our skin produces only about half as much vitamin D as in the summer months. What's more, from November through February, we produce none at all. If we don't do something to compensate, we can actually lose bone over the winter.

If you're over age 50 or at risk for osteoporosis, I urge you to consider taking a supplement that contains between 400 and 600 IU of vitamin D, especially during these fall, winter and spring months. Supplementing with vitamin D will reduce the seasonal loss of bone that otherwise happens because of changes in sunlight. Keep your bones strong for a lifetime by making sure that you get plenty of vitamin D.

Q: Once you have lost as much weight as you want to lose, and you did so on the 2000-calorie plan, how many portions should you add and in what categories? I realize that there might be some experimentation required but I don't want to go too far the other way and find myself putting weight back on that I lost. Personally, I would love to add grains as they're my favorite, but since I already get eight portions of them I don't know if it's the right food group to supplement.

A: First, congratulations on your successful weight loss! Now that you're maintaining, you can start adding food. I suggest you add one Vegetable and one Grain - preferably a whole grain. You're right that some experimentation may be necessary. Be careful to monitor your weight so you catch any gain quickly. And keep up with your exercise program. The combination of eating wholesome foods and getting plenty of exercise will keep you at your desired weight.

Q: Do you have any suggestions on how to keep your neck and shoulder area relaxed while doing the arm exercises? I keep getting a stiff neck and sore upper shoulders without getting sore in my arm muscles that are supposed to be getting the exercise.

A: Try doing the exercises in front of a mirror so you can watch for signs of tension. Remember to make a conscious effort to relax your whole body starting at your head and then working down the body as you do the moves. Don't forget to breathe as you do the exercises - counting out loud makes that easy. You can also try listening to soothing music while you do the exercises. If this doesn't work, I suggest that you work with a personal trainer for a session or two to get some help with this.

Q: As a result of post-polio syndrome I have lost all strength in my right leg and hip, and my left hip has been giving me a lot of pain of late. Will I be able to handle the exercises you lay out in your book?

A: You need to talk with your doctor before you start doing the exercises. He or she can tell you whether they are appropriate for you. If your doctor gives you the go-ahead, start the exercises with no weights. Increase very slowly, beginning with one pound for each exercise. As you get stronger, you increase the weights further. Be cautious and listen to your body. You might also want to get a referral to a physical therapist for help starting the program and adapting the moves to your needs. Your health insurance may cover this assistance - check with your doctor or insurer to find out.

Q: What is the best thing to eat before an early morning workout when you don't have time to wait an hour or more before exercising? I've been drinking a Slimfast. Is this a good idea?

A: I am not a big proponent of liquid meals. There's nothing wrong with occasionally using these meals in a pinch. But if this is your daily breakfast, I hope you'll rethink your schedule and plan a simple breakfast made from wholesome food. For instance, you could prepare a smoothie of fresh fruit and yogurt the night before. Or have orange juice before exercise and a whole-wheat bagel and cheese right afterwards.

Here are excerpts from a few of the inspiring letters we've received recently. If you enjoy reading them, check out the collection of reader mail on our Web site.

"I consider myself one of your success stories. I wasn't exactly fat when I bought SWSY but I was a 5'6" 27-year-old who weighed 154 pounds and was a size 10 (barely). I am now 123 pounds and a size 4, I weight lift three days a week, and I even run, which for me is amazing. I was so frustrated until I read your books because I just didn't quite have the motivation or know how to get started; honestly, I am incredibly grateful for how you helped me change that. I had been in good shape in high school but let it all go downhill in my twenties and felt bad about myself for it, but seemed unable to do anything about it. I feel MUCH better about myself now. You don't know how desperate I was to find the right motivation and a food program that wasn't a diet but a lifestyle choice. I'm more grateful than I can say."

"Just a note: Like most of your "followers," I'm sure, I had bought other books and followed other diet and exercise plans, but never stuck with them for extended periods. Your program is the first one I've found that is not only easily doable, but also shows results quickly! I really am thrilled. I actually look forward to my workout days!"

"I am an acupuncture physician in the Ft. Lauderdale, FL area. As you can imagine, many of my patients are in the 50- to 80-year-old range, many suffering from painful syndromes such as arthritis. I have been recommending your program to my patients for months. Those who follow it are delighted. To those who say they have trouble sticking to an exercise plan, I ask them to commit to doing this for just one week. I lend them the 1- and 2-lb. weights. Without exception, all have decided after a week to stay on the program.

By the way, I have personally used more intense exercise programs, but also find them difficult to stick with. I can never find - or even look for - an excuse not to do your workout. By the time my coffee is ready, I'm almost finished. Thanks for your programs. They make me feel great - and make an excellent adjunct to the treatments I offer my patients."

Cheddar and Apple Melt

This simple sandwich is my favorite lunch in the fall. We always have bags of fresh picked apples this time of year and they make this traditional sandwich very tasty.

For each serving:

2 slices whole wheat bread

1 apple peeled and thinly sliced

2 ounces of cheddar cheese, grated

pinch of pepper (optional)

Lightly toast the bread. Place the slices on a cookie sheet, and cover each slice with half of the apple slices. Top with grated cheese and pepper if desired, dividing the cheese between the two apple-covered slices of bread. Broil for a few minutes until the cheese is bubbling and browning. Remove from the oven and enjoy.

Per serving:

1 Grain

1 Fruit

2 Dairy plus 2 Extras if you're using regular cheese, no extras for low-fat cheese.