©2005 Kari Tse
September 2005
Hello! Hello!  Hello!  Did anyone miss my little e-mails this summer?  I must apologize that I wasn't able to keep up with this over the summer but with the kids on a shorter schedule, and me with a longer one and vacations and such...well, the excuses can go on and on!
Eating Tip of the month!!
So who hasn't done this?  (me included!) Open a bag of (fill in the blank) and think "I'm just going to have one of (fill in the blank)" and then before you know it, all of (fill in the blank) is all gone!!!! With the easy access to Costco sized packaging of our favourite snacks, it has become so easy for us to indulge in way more than one portion size.  How about this?  When you get home from the store, take some resealable snack bags and portion out the big bag into several small more portion appropriate sizes (try not to munch while doing so!).  That way, when the urge for your favourite snack hits, take one small snack size bag and there won't be any guilt if you finish it all up!
Walking Can Increase Breast Cancer Survival Rate By As Much as 64%

A number of studies have shown an association between physical activity and decreased incidence of breast cancer, and approximately 90% of women who are diagnosed with breast cancer live at least five years after their diagnosis, regardless of whether they exercise or not. What has not been studied until recently is the effect of physical activity and long term breast cancer survival. The purpose of this study was to determine if physically active women with breast cancer have a higher survival rate than sedentary women with breast cancer.

The subjects were 2,987 women diagnosed with breast cancer from 1984 to 1998 who answered biannual questionnaires until either June of 2002 or their death, whichever came first. All participants were registered nurses in the ongoing Nurses Health Study of cancer and heart disease risk factors.

Data from this study showed that breast cancer survivors who walked at least three hours per week were less likely to die of the disease; the more advanced their cancer was at diagnosis the more they benefited from the walking program. Those with Stage I cancer at the time of diagnosis were 33% less likely to die of the disease; women with Stage II cancer were 38% less likely to die from the disease and for women with Stage III cancer at the time of diagnosis, those who walked were 64% less likely to die of the disease. Interestingly, the researchers did not find increased benefit when women walked more than 5 hours per week.

Physical activity after a breast cancer diagnosis may reduce the risk of death from the disease. The greatest benefit occurred in women who performed the equivalent of walking 3 to 5 hours per week at an average pace. This is the amount of physical activity recommended for Americans by the Centers for Disease Control and Prevention. Fitness Professionals should inform their clients that not only does physical activity reduce the risk of breast cancer, but it also increases their chances for long term survival.

Holmes, Michelle, et al. Physical Activity and Survival After Breast Cancer Diagnosis JAMA. 2005;293:2479-2486.
Recipe of the Month!!!
Grilled Turkey Tenderloin - with our warm fall, grillling is still a lot of fun!! This is one of my favorites for the summer.
1/4 cup soy sauce
1/4 cup vegetable oil
1/4 cup apple juice
2 tbsps lemon juice
2 tbsps dried minced onion
1 tsp vanilla extract
1/4 tsp ground giner
Dash each garlic powder and pepper
2 turkey breast tenderloins (1/2 pound each)
In a large resealable plastic bag or shallow baking dish, combine all the ingredients. Seal or cover and refridgerate for at least 2 hours.  Discard marinade.  Grill turkey, uncovered over meadium coals 8-10 minutes per side or until juices run clear.
per serving:  calories 284, fat 14g, protein 31g, carbohydrate 6 g, cholesterol 82 mg,  sodium 558 mg
If anyone has a great healthy recipe they would like to share,
please pass them on to me for future newsletters.