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

Holiday season brings great excitement and joy. However, it's also a time that challenges healthy habits. Of course you don't want to miss out on fun with family and friends. But you also don't want to lose ground when you've worked so hard to get fit. Here are a few suggestions for finding a good balance:

If you're worried that the holidays might seriously disrupt your exercise program and food plan, perhaps you could use some online support. Here are three information-packed sites that offer discussion groups as well as other resources for making it through party season.

Cyber Diet (http://www.cyberdiet.com) has more than a dozen support groups for healthy weight loss and exercise, including a special area geared to the holidays.

The diet and fitness channel at IVillage (http://www.ivillage.com/diet) has support groups, plus a holiday guide with suggestions for fitness as well as menu makeovers.

Three overweight sisters joined forces and went public with their weight loss efforts - the result is this supportive site, which they call Three Fat Chicks on a Diet (http://www.3fatchicks.com). Lots of recipes, very friendly.

Last month Kate wrote to ask about an unusual problem: Aerobic exercise made her face break out. We're glad to report that cooler weather has tamed the rash. But meanwhile, several readers sent comments that might be helpful to others:

Stacie and Diana wrote to ask if Kate might have rosacea - a skin disease that can produce similar symptoms. Kate doesn't have this condition, but if you want to learn more about it, check the Web site of the National Rosacea Society http://www.rosacea.org

Another reader passed along a suggestion she'd gotten from a skin care consultation: Wash your face *before* exercise. Kate had already tried this tip without success, but perhaps someone else will have better luck.

Q: I have a slight problem with varicose veins and notice that after using legs weights I have some discomfort in my legs. I'm wondering if wearing heavier socks would help since this would distribute the weights more evenly on my legs. Basically, I'd like to know if it is ok to lift leg weights if you have varicose veins?

A: First, an explanation of this common condition: Veins have tiny valves to control the flow of blood. When these valves are damaged, the veins can become engorged with blood, swollen, and twisted - that's what causes varicose veins.

Your discomfort could simply be the normal muscle fatigue from exercise. Or - if you feel it right near the varicose veins - it may be related to them. If so, you certainly could try using a foam pad or thick sock under the ankle weight to see if that helps. If it doesn't, talk to your doctor to learn if your varicose veins could be treated.

Q: I was wondering if you can eat a dairy product and count that as a protein. I have a hard time eating enough meat, beans or nuts to fulfill my daily allowance, but could drink another glass of milk or an ounce of low fat cheese to make up for it - can I do this?

A: Yes, it's fine. You can substitute one Dairy for two Proteins. If you use milk that contains fat, you'll have to add Extras. See page 249 of Strong Women Stay Slim for more details.

Q: I have a difficult time swallowing pills and most of the chewable calcium supplements are calcium citrate. I have heard that calcium citrate is not easily absorbed. Any other calcium products (chewable or liquid) you can recommend?

A: Well, there's always milk! Protein-fortified non-fat yogurt and other dairy foods have a lot of calcium. What about calcium-fortified orange juice? Manufacturers are adding calcium to quite a few products now, including breakfast cereal. Watch for new possibilities.

Calcium citrate may be more digestible in some forms than others, and of course this varies from person to person. I suggest you try the chews if that sounds like a convenient form, and see if they agree with you. Check the label for contents, which vary by brand. Usually the chews contain about 500 milligrams of calcium plus some vitamin D.

Q: I wanted to know if it's just as effective to do the Strong Women Stay Slim exercises from a standing position. Specifically, the bent over row and the seated fly which are normally done in a seated position. If you stand up for these, is it just as effective? Somehow, I find it more comfortable to do them standing.

A: I don't recommend that you do the exercises standing, because that puts added strain on the lower back. When you're seated, your back is partly supported by the chair and also by your hips. I sometimes recommend that older women do the biceps curl in a seated position so they can have extra back support.

Q: I have a question about water and caffeinated drinks. I drink about 3 cups of black or green tea a day, do none of these count towards trying to get my 8 cups of water?

A: We don't count caffeinated beverages because caffeine is a diuretic. That means you can expect to lose extra fluid after drinking them. So even though you've consumed a liquid, there's no net intake. Since both black and green tea contain caffeine, I suggest you try to consume 8 cups per day of non-caffeinated beverages, preferably water or juice. If you have one cup before each meal and one during the meal, you're three-quarters of the way there!

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.

"G'day from Australia - thanks for getting me motivated to do strength training I love your Strong Women Stay Young book and am getting a lot of friends interested in strength training. Have been going to the gym for years (I'm 52) and doing a New Body class - but the new body has only just started to appear after doing your exercises. Thanks!"

"One of my tennis friends told me about your book. I was training for my first triathlon at 41 years old. That was two years ago. I have done three triathlons now. I'm hooked. I'm also hooked on your program. I think it is great. Easy enough for anyone to use, yet the results are very impressive. I like the way my arms look now. I get comments all the time."

"My goal is to become a personal trainer for women over 40, first time body builders, and women who are intimidated by the gym. I have recently enrolled in junior college to help prepare me.

Weight lifting is the best thing that ever happened to me. In one of my classes we do muscular strength, muscular endurance, flexibility, and cardio pre and post testing. Yesterday I beat everyone in my class in pushups. Most of the kids are 18-20. Not bad for a 50-year-old, huh?"

Lentil and Beef Stew in a Pumpkin Shell

This recipe is great for potluck dinners - because there's no pot. You bake and serve the savory lentil stew in a pumpkin shell. Omit beef for a hearty vegetarian dish. Serve with brown rice and a green salad.

Ingredients

Cooking spray

1 pound lean stewing beef cut into half-inch cubes (optional)

3 onions, diced

1 1/2 cups dry lentils

1-pound can of diced tomatoes

3 cloves garlic, minced

2 1/2 cups vegetable or beef stock (more if needed)

1 bunch flat parsley, chopped

salt and pepper to taste

1 pumpkin, about 8 to 10 pounds

Spray a large pot with cooking spray. Brown the beef. Add the onions and cook for about 10 minutes. Rinse the lentils and remove any little stones; add to the pot. Add tomatoes, garlic, and stock. Simmer for about an hour, adding more liquid if necessary. Season with salt and pepper to taste. Add parsley. Can be prepared ahead to this point. If you're going to finish cooking the stew immediately, start the next step after it's been simmering for about 15 minutes.

Preheat oven to 350 degrees. Cut the top off the pumpkin and scoop out the seeds - an ice cream scoop does this well. Bake the shell for 30 minutes. Pour the partly cooked lentil stew into the pumpkin shell and bake for 1-1/2 to 2 hours. If the shell is not big enough to hold all of the stew, put the rest into a baking dish.

Serve from the pumpkin shell, scooping out some pumpkin flesh with each portion of lentils.

Makes about 8 1-cup servings

Per serving:

2 Vegetables

3 Proteins