©2006 Kari Tse
November 2006
Okay! Okay! I missed October and now I am late with November's! And...I don't have a good excuse except that I have been feeling a little lazy.  (Not a good excuse, but an honest one!)  I hope everyone had a good October and a great Hallowe'en.  Regarding all that leftover candy...it freezes well for next year!
Thanksgiving is coming and with that holiday hours at the TimeOut centre.  TimeOut will be closed at 1:30 pm on Wednesday, November 22nd, and closed Thursday and Friday November 23rd and 24th. I will have openings Wednesday morning for anyone who would like to schedule a session before the holiday or for who anyone will be missing sessions on Wednesday afternoon or Thursday and Friday.  I won't be working Thursday at Balanced Motions but will be available for sessions on Friday morning there.
It's not too early to start thinking about Christmas gifts or New Year's resolutions.  I can make up gift certificates for anyone who would like to give a session or two for a gift.
Exercise vital for breast cancer survivors

Each year over a million women worldwide are diagnosed with breast cancer. With the increasing incidence and number of survivors it is becoming evident that greater efforts must be directed toward improving the physical functioning and quality of life of this special population. The purpose of this study was to evaluate the safety and effectiveness of an 8-week full-body resistance and aerobic exercise program in breast cancer survivors.

Thirty-four breast cancer survivors average age 57.7 served as subjects. All subjects were at least 6 months post-cancer treatment. The resistance program consisted of twice weekly strength training sessions for both upper and lower body; all exercises were performed with 8-12 repetitions. Aerobic sessions were held 3 days a week at an intensity of 65%-85% of maximal heart rate. The duration began with 15 minutes in the target heart rate zone and gradually increased to 30 minutes over the 8 weeks.

Significant reductions in skinfold measurements and waist & hip girth wee noted, as well as significant increases in both upper and lower body strength and endurance. Trunk flexibility and flexibility in both shoulders improved significantly. Quality of Life Assessment score improved significantly and no incidents of lymphedema or injury were reported.

The results of this study document the value of full-body resistance training and aerobic training in survivors of breast cancer. Clients with breast cancer whose physicians recommend exercise are significantly more active than those who receive no recommendations. Fitness Professionals should use the results of this study to promote exercise to both survivors and their physicians.

Birinder, Singh, B. Full-body exercise training improves fitness and quality of life in survivors of breast cancer. National Strength & Conditioning Journal. 2006, 20(1), 14-21.

October was national breast cancer awareness month.  In honor of this I would like to send this out to you, and adk you to do this favor:
The Breast Cancer site is having trouble getting enough people to click on their site daily to meet their quota of donating free mammograms to underprivileged women. It takes less than a minute to go to their site and click on "donating a mammogram" for free (pink window in the middle).
This doesn't cost you a thing. Their corporate sponsors/advertisers use the number of daily visits to donate mammogram in exchange for advertising.
Here's the web site! Pass it along to people you know.
Recipe of the Month:
Beef and Vegetable Potpie - The beef filling is first cooked in a large skillet on the stove top, the spooned into a baking dish.  Finish the casserole in the oven to brown the breadstick dough topping.
1 tbsp olive oil, divided
1 lb ground sirloin
2 cups chopped zucchini
1 cup chopped onion
1 tsp dried basil
1/2 tsp dried thyme
1 (8-oz) package presliced mushrooms
3 garlic cloves, minced
1/2 cup dry red wine
1/4 cup tomato paste
1 1/2 tsp Worcestershire sauce
1/2 tsp freshly ground black pepper
1 (14 oz) can fat-free, less-sodium beef broth
2 tbsp cornstarch
2 tbsp water
Cooking spray
1 (11 oz) can refrigerated soft breadstick dough
1. Preheat oven to 400 degrees
2. Heat 1 1/2 tsps oil in a large nonstick skillet over medium high heat.  Add beef, cook 3 minutes or until browned., stirring to crumble. Drain.  Wipe drippings from pan with a paper towel.  Heat remaining oil in pan.  Add zucchini and next 6 ingredients (through garlic), saute 7 minutes or until vegetables are tender.  Return beef to pan.  Stir in wine, tomato paste, Worcestershire sauce, pepper and broth. Bring to a boil; cook 3 minutes.  Combine cornstarch and water in a small bowl; stir with a whisk.  Add the cornstarch mixture to the pan; cook 1 minutes, stirring constantly.
3. spoon beef mixutre into an 11 x 7 inch baking dish coated with cooking spray.  Separate breadstick dough into strips.  Arrange stripsin a lattice fashion over beef mixture. Bake at 400 for 12 minutes or until browned.
Yield:  6 servings. (serving size 1 1/3 cups)
Calories 313; Fat 8.5 g; Protein 22 g; Carb 37.6 g; Fiber 2.7 g; chol 40 mg; iron 3.9 mg; sodium 679 mg; calc 41 mg
Trying to make the world a fit place, one person at a time!!
Kari Tse, B. Sc, cpt
cell: 408-813-8325