December 2003

IN THIS MONTH'S ISSUE

• Exercise Improves Quality of Life for Patients with Cancer
• Introducing the Strong Women's Journal!
• Reader Questions and Answers
• Should I do more reps or more sets?
• Is calcium better absorbed with fat?
• From the Mailbox — "Strong Women Stay Slim" for the holidays
• Recipe — Roasted Acorn Squash

PATIENTS WITH CANCER HELPED BY EXERCISE

Over the years, we have learned how exercise positively affects not only physical health but mental and emotional health as well. Featured in the December issue of the journal Medicine and Science in Sport and Exercise is a review article about how exercise also improves quality of life for individuals with cancer.

The researcher from Alberta, Canada reviewed fifty-one studies of the effects of exercise on breast cancer and nonbreast cancer groups during and after treatment. Overwhelmingly, the individuals in the studies who participated in an exercise intervention--whether aerobic exercise, resistance training, or a combination of the two--reported an improved quality of life, feeling happier, experiencing less fatigue and stress, and more self-esteem.

In twelve studies that examined various exercise interventions in patients undergoing breast cancer treatment, all showed significant physical and/or emotional benefit; and in an observational study, self-reported exercise predicted survival. Researchers have also examined the effects of an exercise intervention after treatment, and nearly all studies showed at least modest improvement in one or more of the following: immune function, depression, self-esteem, mood, anxiety, or overall quality of life.

A cancer diagnosis and the treatments to follow can be incredibly stressful, both physically and emotionally. While we do not currently understand the possible physiologic mechanism of how exercise affects physical health in those with cancer, we are happy to report that exercise can have powerful effects on reducing stress and improving quality of life.

Wishing you and your family a safe, healthy, and happy holiday season.

Lifting women to better health!
Miriam Nelson

(Reference: Courneya, KS. Exercise in Cancer Survivors: An Overview of Research. Medicine & Science in Sport and Exercise. Vol 35(11): 1846-58.)

INTRODUCING THE STRONG WOMEN’S JOURNAL

I am pleased to announce that my newest book, The Strong Women's Journal, is being released this week. Ever since I was a young girl, I have kept a journal. I found that writing down my thoughts always helped me to better understand my feelings and my relationships. As I grew older, I found that it was imperative for keeping track of my exercise routine so that I trained for peak performance. Now as a busy mother and scientist, I find that a journal helps me stick with my program! This journal complements the entire Strong Women series. This 52-week journal allows you to keep track of daily exercise and eating patterns, as well as thoughts and feelings along the way. More than a journal, this book incorporates important highlights from the entire Strong Women series, plus motivational and behavioral tips, inspirational success stories, and practical strategies to keep you focused. The perfect holiday gift is now only a click away!

The Strong Women's Journal is now available for purchase from amazon.com. The book will be for sale in bookstores December 3rd.

Q: Is it better to do additional reps/sets or to increase the weight one is lifting to the point where one can only do one set, but with the heaviest weight she can lift for that set?

A: You ask a very interesting question. The answer is actually dependent upon your training goals. Our general prescription for strength in the Strong Women series is 2 sets of 8 to 10 repetitions. If desired, 3 sets of 8 can be done. Comparatively, if you were interested in training for muscular endurance, you might do 1 or more sets of 12-15+ repetitions. The other factor to consider is the load/intensity of the exercise (amount of weight being lifted), which can affect other aspects of the prescription--such as reps and sets. To build strength and muscle, you should only be able to lift the weight about 8 times before needing a rest. After a 1-2 minute rest, you should complete another set of 8 repetitions. You should increase the amount of weight you are lifting so that you need to take a break after one set, but you should be able to complete 2 sets of a given exercise with a proper rest period in between. It is fine to increase the number of repetitions beyond 8-10, but keep in mind that when you get into the 12-15+ repetitions, you will increase muscular endurance more so than muscular strength and the training will most likely not be as beneficial to bone and muscle as fewer repetitions.

Q: Do I need to take my calcium supplement or eat calcium-rich foods with some fat to increase how much I can absorb? I've heard that calcium absorption from whole milk is better than from skim.

A: In general, you can only absorb about one-third of the RDA for calcium at a time. Were you to take a supplement or consume 100% of your calcium from food at a single sitting, much of that calcium would go unabsorbed. Other factors may affect how much calcium you can absorb, such as intake of vitamin D, which is necessary for calcium absorption; and calcium citrate is absorbed better than calcium carbonate. However, assuming that other dietary factors are in check, you do not need to take your calcium supplement or eat your dietary calcium with fat to ensure absorption. Also, although vitamin D is a fat-soluble vitamin, as long as you are consuming fat in your diet throughout the day, you needn't fret about timing your fat intake with either your calcium or vitamin D intake.

I am writing to tell you how grateful I am for your book, "Strong Women Stay Slim" with the holidays fast approaching. I have long struggled with my weight, but have pretty much got it under control these days, thanks in large part to your nutrition program in the Slim book. However, the holidays make sensible eating quite challenging, to say the least. Between portion control and rich desserts, I tend to gain a few pounds every year. And I feel anxious and stressed thinking about how to not overeat, especially with the nibbling that goes on during cooking and preparing the meal.

This year, I am committed to using the 1600 calorie plan in your book throughout the holidays, and I feel confident that I can avoid any weight gain. Your plan will allow me to still enjoy the foods and desserts I love, while keeping the quantities of them within reason. Plus, my mother and I have committed to going for a long walk after dinner, since sticking to my usual exercise routine because harder at this time of year, too.

Just knowing that I have a plan in place lessens my anxiety during a time that I want to truly enjoy with family and friends. Thank you!

-- Karen

Preheat the over to 375 degrees. In each acorn half, place 1/2 tablespoon of butter and equal portions of the chopped apple. Sprinkle each half with 1/2 teaspoon of cinnamon and 1/4 teaspoon of nutmeg. Wrap each half individually in aluminum foil, leaving a very small opening at the top (or poke a few fork-holes into the foil). Place them all into a shallow baking dish or cookie sheet, and bake for 45-60 minutes--until the squash is very soft when a fork is inserted. Turn off the oven and leave wrapped in foil until ready to serve.