StrongWomen Newsletter
Issue 83, September 2005
I hope you find this newsletter helpful, and that you share it with your friends. Feel free to forward, post or reprint it – but please credit strongwomen.com for the information and don’t change the content.
By Miriam E. Nelson, PhD
Author of :
Strong Women Stay Young
Strong Women Stay Slim
Strong Women, Strong Bones
Strong Women Eat Well
Strong Women and Men Beat Arthritis
The Strong Women’s Journal
Strong Women, Strong Hearts
Founder of strongwomen.com
IN THIS MONTH'S ISSUE
EXERCISE CAN IMPROVE QUALITY OF LIFE FOR BREAST CANCER SURVIVORS
Dealing breast cancer is both a physical and mental battle. Once treatment has been completed, survivors continue to combat a host of side effects, including increased body fat levels, decreased muscle tone, decreased strength and flexibility, as well as depression, anxiety and fatigue. All of these factors negatively influence a woman’s quality of life. According to a recent pilot study, low-intensity aerobic exercise can positively influence the quality of life of breast cancer survivors.
Thirteen female breast cancer survivors were recruited for this study; they were between 43-79 years of age and at least one month post-treatment. Each participant was asked to participate in a low-intensity, aerobic exercise program (14-20 minutes) three times a week for ten weeks. A significant improvement in overall quality of life was reported by week four (quality of life was measured on a weekly basis) and body composition scores, which were measured at the beginning and end of the study, improved as well.
This study reinforces the fact that if you are dealing with a major medical issues such as breast cancer, you don’t need to do hours of intense exercise in order to reap its benefits. Being physically active, for even a short period of time, will produce positive changes: both physically and mentally.
Lifting women to better health,
Miriam E. Nelson, Ph.D.
Reference: C. Sims and colleagues. Low Intensity Aerobic Exercise Improves Quality Of Life and Body Composition In Breast Cancer Survivors. Medicine & Science in Sports & Exercise. 37(5) Supplement:S201, May 2005.
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UPCOMING TALKS
Conference: Women’s Business Conference
Dallas, Texas
Title of talk: Strong Women Live Well
Date: September 15, 2005
Contact: 214-746-6787 or www.dallaschamber.org
STONYFIELD FARM STRONG WOMEN SUMMITS
This fall, Stonyfield Farm, LLuminari and I are hosting two extraordinary StrongWomen Summits:
-- StrongWomen Thrive (La Jolla, CA) October 29-30 with Susan Love, MD
The Stonyfield Farm StrongWomen™ Thrive Summit will be an inspirational celebration of life program centered on learning to live well once your life has been touched by cancer. Whether or not you are newly-diagnosed, a long-term survivor or someone who cares for someone with cancer this conference will educate, encourage, engage and enlighten you. The topics will cover advancements in new therapies, and the complexities of living with the disease, how it affects a woman’s life and her community. Susan M. Love, MD, the breast cancer surgeon and researcher who brought the fight against cancer to national attention and the author of The Susan Love Breast Book will be featured. The summit will feature entertaining forums presented by a variety of LLuminari experts, who are dedicated to encouraging and inspiring women to make positive changes in their lives.
-- StrongWomen Lead (Rye Brook, NY) November 4-6
The Stonyfield Farm StrongWomen™ Lead Summit will inspire and motivate corporate executive and entrepreneurial women to live healthier lives. Speakers will address the correlation between individual health and organizational productivity, as they encourage peer-to-peer learning and sharing of best practices. Life coach Janet Taylor, MD and Miriam Nelson, PhD will lead practical sessions to show women how to stay strong mentally and physically while managing the daily stresses of work and home. Mehmet Oz, MD, vice-chair of surgery and professor of cardiac surgery at Columbia University and author of the national best-seller, “YOU: the Owner’s Manual,” will be giving the keynote address.
Visit http://www.strongwomen.com/summit/thrive_email/ for more information and to register for the events. Use promotional code “LLStar” to get a $20 discount off of registration.
QUESTIONS AND ANSWERS
Be sure to check out the other questions posed to Miriam Nelson, PhD and Rebecca Seguin, MS, CSCS at: http://strongwomen.com/faqs/faqs_001.stm
Q: Do you recommend reducing the amount of weight we lift as we age?
A: There is no need to reduce the weight you are lifting simply because you are getting older. Age is NOT a factor in determining the amount of weight one should be lifting. Choose a weight that you can lift 8 to 12 times. When the lift is no longer a challenge, it’s time to increase the load – regardless of your age!
Q: My question is about knees. I have 2 women in my StrongWomen Program class who have knee pain and/or swelling, one is due to the humidity and the other just gets it when doing knee flexion using a weight. I'm concerned that the full arc knee extension with or without a weight will flare up a knee that's prone to arthritic symptoms. If someone can't tolerate a weight, do you advocate not exercising the knee at all?
A: In general, you should encourage participants to consult their physician with any medical concern. A painful or swollen joint can result from many factors, and it's best that a personal health care provider determine the cause of the concerns and how they should be treated. Bearing the above in mind, arthritic joints do benefit from movement. Begin with just an empty leg cuff for the leg extension exercise. Stay within a range of motion that does not cause pain. As the primary and secondary muscles involved get stronger, range of motion should increase and some weight might be tolerated. Several research studies have shown reductions in pain and improvements in function with strength training of the knee joint in individuals with knee osteoarthritis.
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FROM THE MAILBOX:
SUCCESS STORIES FROM INSPIRING WOMEN
I just have to tell you that you have changed my life. I own a bed and breakfast, which is the ultimate 24/7 job. I truly did not think there was room in my life for exercise because I had this concept of taking an hour or more out of my day to change clothes, go exercise, then take a shower and change clothes again. After reading your book I moved my weights to the kitchen counter so I could lift them whenever I had a few minutes to spare. The little step between the kitchen and the dining room that had always just been a nuisance became the perfect place to do heel raises. It is probably not the ideal ultimate exercise program, but it is something that I can realistically accomplish every day, and I feel and look so much better because of it. And all it took was coming to the realization that if I had a few minutes to spare, I could do two sets of something rather than just stand there. Thanks for giving me a new outlook on fitness! It is so easy I can hardly believe it!
-- Jane
I can't begin to tell you how much I've enjoyed all of your books over the years. I was always excited when a new one came out and also to read your newsletter. The "Strong Women Stay Slim" weight loss program has been a basis for my eating ever since I read the book. The weight is coming off slowly and I know that just losing 10 pounds should make a difference in how my knee (and I) feel. Thanks again for all you do.
-- Janet
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RECIPE OF THE MONTH
Citrus-Grilled Halibut |
This Fall Bean Salad is not only delicious but also easy to prepare. Serve it with some chewy whole wheat bread or other whole grain for a nice light meal.
Serves 5
For other deliciously nutritious recipes, be sure to go to Recipes.
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Ingredients
1 clove garlic, minced
2 15-oz. cans pinto beans
2 6-oz. cans tuna fish (in water)
2 medium tomatoes, chopped
1-2 cups of fresh veggies, chopped (i.e. cucumbers, peppers) Salt and pepper to taste
2 T lemon juice (fresh)
1 T fresh parsley
2 T sunflower oil
1 T olive oil
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Drain tuna fish and beans and then combine all ingredients in a large salad bowl. Chill and then serve.
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| Nutritional information (per serving)
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| Nutrition information per serving: 327 calories, 10 g total fat (1.5 g saturated fat) 33 g carbohydrate, 27 g protein, 9.5 g fiber Each portion contains: 3 protein, 1 grain, 1.5 vegetable, 1 extra |
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