StrongWomen Newsletter
Issue 85, November 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 AFTER TREATMENT MAY IMPROVE SURVIVAL RATES IN WOMEN WITH BREAST CANCER
In September we reviewed an article that suggested exercise plays a role in increasing the quality of life of breast cancer survivors. A new study suggests that exercise could also be a key factor in increasing survival rates for women with breast cancer.
A recent study published in the Journal of the American Medical Association looked at 2,987 female nurses who were diagnosed with stage I, II, or III breast cancer between 1984 and 1998; these women were followed up until June 2002 through self-reported questionnaires. The research demonstrated that women who engaged in activities equivalent to brisk walking for three to five hours per week were able to improve their survival rate by 44-50%!
This is exciting news! It supports the idea that you do not need to engage in an overwhelming amount of exercise to see health improvements, including increased rates of survival for women with breast cancer. In fact, the improvements in survival rates leveled off for women who did more. The take home message from this study: Get moving! Just 30 to 45minutes a day of activity can improve your health, quality of life, and chance of survival.
Lifting women to better health,
Miriam E. Nelson, Ph.D.
Reference: M. D. Holmes et al., Journal of the American Medical Association, May 25, 2005 .
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UPCOMING TALKS
Talk: Strong Women, Live Well Location: Cameron University, Lawton, Oklahoma Date: November 10, 8:00 pm For more information: www.cameron.edu/festival6 And then click on calendar of events This is a free event
STONYFIELD FARM STRONG WOMEN SUMMITS
The last summit of the fall is being held this coming weekend in New York.
-- 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. If you bring a friend, they can register for free.
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: Why do you recommend adding a rotation to the biceps curl?
A: A biceps curl exercise with rotation targets the biceps brachii, brachialis, and the brachioradialis, as well as forearm musculature and effectively works more muscles than a curl without a rotation. Therefore, you get more bang for your effort!
Q: I have read that the leg extension exercise is not safe, yet you recommend this exercise in your books. Can you explain?
A: We have had extensive experience with this exercise in both research studies (using equipment) and community programs (using ankle weights), and we have found it to be not only safe for the joints, but also extremely beneficial for people with arthritis.
It is crucial to complete this exercise using good form; check your form in a mirror while performing the leg extension or with another person. And, keep in mind: not every exercise is right for every person. The most important thing is to listen to your body. If you feel pain, do not continue with the exercise. As always, it is important to talk with your healthcare provider if you have any medical issues before you start a program.
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FROM THE MAILBOX:
SUCCESS STORIES FROM INSPIRING WOMEN
I have just discovered your wonderful website “strongwomen.com” and will be a frequent visitor. It seems you have covered every aspect of attaining a healthy lifestyle. I am a 74 year old great-grandmother under treatment for osteoporosis and your website will support my goal of remaining in good health in the coming years.
-- Jane
I recently read your book Strong Women, Strong Bones and I am grateful that you took the time to write the book and share your insight with other women. It is by far the best piece of literature I’ve read on the subject of osteoporosis.
-- anonymous
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RECIPE OF THE MONTH
Pumpkin Soup |
I couldn’t resist using a recipe with pumpkin in this month’s newsletter. This certainly is the time of year for eating this delicious and nutritious vegetable. I have included canned pumpkin here for ease of preparation. But if you have some leftover pumpkins from Halloween, please use them!
For other deliciously nutritious recipes, be sure to go to Recipes.
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Ingredients
1 T olive oil
1 medium yellow onion, chopped
2 cloves garlic, minced
2 medium sweet potatoes
6 cups chicken or vegetable stock
2 (15 oz) cans pumpkin puree
1/2 cup 2% milk
Pinch of cinnamon
Pinch of nutmeg
Pinch of ground cloves
Salt and pepper to taste
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Sauté olive oil, onion, and garlic until translucent. Peel sweet potatoes and cut into 1/2-inch cubes. Heat sweet potatoes, chicken or vegetable stock, pumpkin puree, and olive oil/onion/garlic mixture. Bring to a boil, reduce heat to low, and simmer for 30 minutes uncovered. Puree the soup in small batches (1 cup at a time) using a food processor or blender. Return to pan and bring to a boil again. Reduce heat to low and simmer for another 30 minutes, uncovered. Stir in milk. Pour into soup bowls and garnish with sprinkle of cinnamon.
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| Nutritional information (per serving)
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Serves 6
Nutrition information per serving: 171 calories, 4 g total fat (0.5 g saturated fat) 32 g carbohydrate, 5.5 g protein, 9 g fiber, 81 mg calcium
Each portion contains: 2 vegetables, 1/2 extra
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