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

Soybeans have been making news lately. Research suggests that soy foods have many helpful health effects, particularly for women - from easing the symptoms of menopause to boosting bone density. And soy foods are nutrient-dense: they're low in calories, low in fat, and high in quality protein as well as useful vitamins, minerals, and phytochemicals.

Despite all this, many women don't eat much soy. It's not because they don't care about its benefits, not because they've tried it and don't like it - but simply because they have no idea how to prepare it! If you're not familiar with soy, I urge you to get acquainted for your sake and for the sake of your family. My kids love tofu because it's a familiar food that they learned to eat at an early age. We enjoy soy in many forms besides tofu, such as soothing miso soup and soy nut snacks. Our newest favorite is edamame (see recipe below), soybeans boiled in the pod and then chilled. We love their delightful nutty taste in salads and stir-fries, and we also eat them as appetizers and snacks.

Variety is important for good nutrition - and soy should be part of the mix. I hope you'll try at least one new soy food this month. This newsletter has information to help you get started.

The Indiana Soybean Board wants you to eat more soy. After you've browsed their extensive Web site, you'll be inspired and ready to experiment. Start by reading their articles on the health benefits of soy. If you've seen packages of tempeh at the supermarket and wondered what it is, look at the page that describes tempeh and more than two dozen other soy products. There's a page with cost comparisons and another that suggests how to substitute soy foods for ingredients like eggs and meat. The site has lots of recipes and links to more information.

Tofu: 2 ounces (about 1/4 cup) = 1 Protein
Tempeh: 1/4 cup = 1 Protein
Soy nuts: 1/4 cup = 1 Protein plus one Extra
Edamame: 1/3 cup = 1 Protein
Miso paste: 2 tablespoons = 1 Protein
Soy milk (non-fat): 1 cup = 1 Dairy

What about soy foods not listed below? First, decide if the item is basically Protein (most soy products count as Proteins), Dairy (if it's soymilk fortified with calcium), or Vegetable (for example, green soybeans). Next, look at the label to determine caloric content, and compare to the ranges below to figure out portion size.

1 Protein = 45-80 calories
1 Vegetable = 10-40 calories
1 Dairy = 90-120 calories
1 Extra = 30-70 calories

For example, suppose you buy a small bag of soy nuts at the store for a snack and the label reads:
Soybeans prepared with sunflower oil
Serving size 1/4 cup Calories: 140 (calories from fat = 60)

This tells you that 1/4 cup of soy nuts contain 1 Extra (the 60 calories from fat), plus 80 additional calories, which can be considered as 1 Protein. So a 1/4 cup serving of soy nuts counts as 1 Protein plus 1 Extra.

Q: Is there's any benefit to walking with arm weights? I walk 2-plus miles four days a week. Would it help in any way for me to use weights on my wrists?

A: I do not recommend that people use hand or wrist weights when walking. Weights can alter your stride and the swing of your arms, which may lead to falls. Why take the chance when there's little benefit? Light hand weights will not increase your strength. If you want to increase the intensity of your walking workout, it's better to move faster or to include hills or stairs.

Q: Do you know whether anyone has done any research on using strength training as a therapy for repetitive strain injuries?

A: Strengthening exercise is part of standard rehabilitative care for people recovering from a repetitive strain injury. Treatment begins after the acute problem has subsided. Talk with your doctor or physical therapist to determine the most appropriate exercises for your particular condition. Remember to start cautiously and progress very slowly to avoid re-injuring yourself. From talking with physical therapists and individuals that've suffered from this problem, I'm convinced that strength training - which produces stronger and more flexible joints - also helps prevent repetitive strain injuries.

Q: In Strong Women Stay Young, you state that the chair you use should be such that your feet barely touch the floor. And then you go on to say that, if you are taller (which I am) Chapter 8 will cover how to adapt this situation. I have read and re-read Chapter 8 and cannot locate your suggestions of what to do when seated in the chair so that my legs are not bent under the chair.

A: You are right - we made a mistake! Fortunately, you and other alert readers caught it, so we've corrected the problem in later printings of the book.

Here are two suggestions: First, you could elevate your legs by rolling up a towel and placing it under your knees as you do the exercise. If that doesn't help, purchase a firm foam cushion to raise the chair seat; you can use a towel with the cushion. And of course, you could buy a new and higher chair.

Q: I am 46 years old and have been following the Strong Women Stay Slim program for over a year. Aerobic exercise makes my face break out. I wash after exercise, but I still have a rash of bumps that sometimes turn red. Have you heard of this problem?

A: No, I have never heard of this problem - it's unusual. Aerobic exercise usually improves the complexion because sweating opens up the pores. Most likely, an irritant that is touching your face produces the rash. Think about the detergents and fabric softeners used for your towels and clothing; consider if a soap or lotion might be affecting your skin. If this isn't the problem, discuss the situation with a dermatologist - he or she might have other suggestions.

Q: A friend of mine was told that she must do weight bearing exercise to strengthen her hips to prevent osteoporosis. However, she was told to walk or run, that strength training does not help the hips. What is your opinion on this?

A: The best way to strengthen the hip bones is through a combination of higher-impact weight-bearing activities, such as jogging, running or stair climbing, plus strengthening exercises that involve the hip joint, such as chair stands or side hip raises. Stronger muscles stimulate bone growth. Walking is great for cardiovascular fitness, but it has only a mild effect on bone. This can be important over time - people with a lifelong walking habit have stronger bones as a result. But walking doesn't produce the relatively rapid improvements in bone density that is seen with strength training and higher-impact activities. Strengthening exercise has another benefit of significance for people concerned about fractures: it helps improve balance, which means fewer falls. That's why it's so important to include strength training in any exercise program designed to counter osteoporosis.

Q: I am taking Fosamax and Prempro. I have a bad family history of osteoporosis. My question is: Will these exercises with the weights affect the jaw bone and spine density? I have started to increase the hip density with medication alone, but the spine still is decreasing slightly, and the jaw is not measured in a bone density test.

A: The best thing you can do for all of your bones is to combine the medications that you are taking with exercise (both weight bearing and strength training) - plus, make sure you get plenty of calcium and vitamin D. This combination of therapies has been proven to help both the hip and the spine. I know your test results must be discouraging, but try to be patient - bone takes a while to change. We know that women who take Prempro and other hormone replacement therapies retain more teeth as they age than women who do not go on HRT or estrogen do. So you can assume that your medication is helping with bone density in your jaw.

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 am 52 years old and have been on the Strong Women Stay Young exercises for about a month now and feel great! I power walk 1 to 3 miles almost every day and use your exercises every other day. It has been over five years since I have felt anywhere near this great."

"I have been doing strength training religiously for over two years now. I feel and look great, and have nice muscle definition. I am now 52, a long-term runner (over 22 years), and it has really helped my running. I seem to be able to run faster without increasing my mileage, but mostly it has helped prevent injuries. One guy in my running club told me I looked like a goddess. How's that for a compliment?"

Edamame

Edamame - soybeans - are a favorite of mine. As you'll see, they could hardly be easier to prepare. The beans are light green, about the size of baby lima beans. They have a sweet taste that's similar to that of fresh peas, but nutty too. Eat them like nuts as a snack or appetizer, or toss them into salads and stir-fries. Look for edamame (pronounced ed-a-mom ay) in the frozen foods section of your local supermarket.

Ingredients

1 pound frozen edamame (blanched soybeans in pods)

Bring 8 cups of water to a boil in a large saucepan. Add the frozen edamame. Bring the water to a boil again - this will take 3 to 5 minutes. Cook for 5 minutes. Pour off the hot water and rinse the edamame with cold water to cool. Drain well. Then chill for an hour or longer.

The beans pop easily out of the pods, which are not eaten. You can serve own. Or, if you're planning to use them in salads or stir fries, you can extract them from the pods yourself.

Serving information:

1 pound of edamame in the pod makes about 5 servings, each 1/3 cup, of edible beans.

1 serving = 1 Protein or 1-1/2 Vegetables.