Fitness news you can use Zone grazing • Zone Seattle is a new gourmet food service in King County that delivers three fresh, packaged, microwavable meals and two snacks (traditional or vegetarian) a day to clients' homes by 6 a.m. each morning. All meals and snacks conform to the 40-30-30 breakdown of carbohydrates-protein-fat as outlined in Barry Sears' "Zone Diet" books. Cost: $39.99 a day, with five-day and seven-day minimums. For details: 206-236-9663 or visit www.the-zone-diet.com. • ZonePerfect heat-and-serve meals don't require refrigeration (but might require some jazzing up for lovers of spicy foods). Two-packs of Chicken Gumbo, Beef Lentil, Vegetarian Chili, Beef Jardiniere and Chicken Dijon are $8.90 each; Salmon & Vegetables are $9.90 each. www.zoneperfect.com or 800-390-6690. A forwarded e-mail "Here's the final word on nutrition and health (it's a relief to know the truth after all those conflicting medical studies): 'The Japanese eat very little fat and suffer fewer heart attacks than the British or North Americans. The French eat a lot of fat and also suffer fewer heart attacks than the British or North Americans. The Japanese drink very little red wine and suffer fewer heart attacks than the British or North Americans. The Italians drink excessive amounts of red wine and also suffer fewer heart attacks than the British or North Americans. Conclusion: Eat and drink what you like. Speaking English is apparently what kills you.' "

— H.D.

Q. I do my exercising at home (treadmill and steps), and have heard good results can be gained from using some kind of hand weights. How much weight, and how should one use them ?

— P.R.

A. Some ideas for getting started with strength training:

• Find a basic book, such as "Weight Training for Dummies" by Liz Neporent and Suzanne Schlosberg ($21.99), "Getting Stronger" by Bill Pearl ($19.95), "Strength Training Past 50" by Wayne Westcott ($17.95) or "Strong Women Stay Young" ($13.95) or "Strong Women and Men Beat Arthritis" ($25.95), both by Miriam Nelson.

• If you don't want to go to a fitness club to learn and work out, you can hire a personal trainer to come to you. Contact a local club, look in the Yellow Pages under Personal Fitness Trainers or use a clearinghouse such as the Fitness and Exercise Referral Network (206-406-2799). You can arrange for a few visits so you can get a workout tailored to your needs and make sure you're doing the exercises properly. Then arrange for the trainer to return in a few months to check on your progress, revise your program as needed — and give you incentive to keep up the workouts in the meantime.

Q. I have been looking for information regarding an exercise class (in addition to his physical therapy) for my father, who was just diagnosed with Progressive Supranuclear Palsy, a rare neurological disorder that affects gait and balance that is often misdiagnosed as Parkinson's Disease because many of the symptoms are similar.

— S.G.

A. As with Parkinson's patients, people with Progressive Supranuclear Palsy are encouraged to get regular exercise, suited to their ability. "We recommend 'Sit and Be Fit' type classes, and whatever they can do to keep active," says Ann Zylstra, lead physical therapist at the Booth Gardner Parkinson's Care Center at Evergreen Hospital Medical Center in Kirkland (425-899-3123). Often a caregiver can exercise with a patient to help with flexibility. Remaining socially engaged is also important, Zylstra says, and she recommends linking up with support groups through the Northwest Parkinson's Foundation (877-980-7500).

A section on PSP on the Web site for WE MOVE (Worldwide Education & Awareness for Movement Disorders; www.wemove.org; 800-437-6682) recommends using a walker to help stay mobile and safe. One I can recommend is The Evolution, a very sturdy model with hand brakes, a seat and a basket. When we got one for our mother, she called it "the Cadillac of all walkers," and from then on it was known as her "Caddy." Locally it's available for $325 for the regular model or $361 for the deluxe (which has a tray and backrest) from Choice Medical (1215 E. Union St., Seattle; 206-362-8686). The manufacturer is a British Columbia company, Evolution (www.evolution.ca; 800-556-2558), so taking a drive across the border adds the benefit of the exchange rate.

Two new exercise videos from the National Parkinson's Foundation are designed specifically for those with Parkinson's and other movement disorders. One features chair exercises and the other water exercise. Tapes on posture/balance and flexibility are due out late this year. They're $20 each (plus postage) and can by ordered by calling 239-948-5303 or e-mailing pasfi@aol.com. For other videos with seated exercises, call 800-433-6769.

The Web site www.parkinsons.org has links to other sites that might be helpful, including www.apdaparkinson.org, where you can download a booklet called "Be Active." You can also request one at 800-223-2732.

Q. I was in Canada recently and I saw an exercise pillow that you can sit on. Do you know where I can find one?

— B.K.