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Contents
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Exercise May Help Women Survive Cancer |
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Tony Horton's Post of the Month |
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Congratulations to Virginia! |
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Tip of the Week |
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Recipe: Blueberry Buckles |
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Whether you believe you can or believe you can't, you are right.
Henry Ford
By Steve Edwards
In the news lately are the results of a study that found that women who exercised after breast cancer reduced their chance of dying by one-quarter to one-half. Dr. Michelle Holmes of Brigham and Women's Hospital in Boston presented the study at the annual meeting of the American Association for Cancer Research in March, a gathering of 13,500 researchers in Orlando, Florida.
Holmes' results were based on the Nurses' Health Study, which has followed the health of nearly 122,000 female nurses since 1976. The researchers looked at the physical activity of 2,167 women who were diagnosed with breast cancer after the study began. It found that with as little as 30 minutes of walking per day women can greatly improve their chance of surviving breast cancer.
The news was picked up by the Associated Press and ran in many national publications and most of the major news services. Some of the other highlights of the gathering were studies showing benefits ranging far beyond cancer. People who walk and get other kinds of exercise are less likely to develop many common health problems, including heart disease, high blood pressure, osteoporosis, and diabetes. Several studies also suggest that exercise can prevent breast and colon cancer, and it may also help stop endometrial, kidney, and esophageal cancer.
In another study, researchers from Vanderbilt University looked at the effects of lifelong exercise on the risk of endometrial cancer, which is the fourth most common cancer in U.S. women. The study was conducted on 832 women in China, where this kind of cancer has nearly doubled since the 1970s. It was found that those who stayed active through exercise, housework, and walking and cycling for errands had about a one-third lower risk of this form of cancer.
Overall, the studies concluded that easy to moderate exercise helped greatly but that those who exercised more intensely improved their health even more. While the statement at the conference said it was "unclear" as to why exercise helps (though it seems obvious enough), there was no denying that is does.
Tony Horton's Post of the Month
This is not an ongoing feature, but those of you who are Beachbody.com® Message Board regulars are aware that Tony, one of our fitness experts, likes to post informative and motivational messages from time to time. For you who are not, we recommend that you check out Tony's postings in the Power 90®, P90X™ and Best of the Boards Forums.
Last month, Tony posted a Time magazine article written by David Bjerklie titled, "Are They Selling Us Baloney?" It takes a look at some recent diet trends and mainly the phrase "low carb." Check it out here.
Congratulations to Virginia!
A true example of the Beachbody spirit, Virginia, a Community Center favorite, has just completed a 26.2-mile marathon, despite suffering a serious injury! Way to BRING IT! Please stop by her Message Board thread and give her a well-deserved high-five.
Look for Steve Edwards' interview with Virginia in next week's newsletter!
Tip of the Week: Cardio or Weights First?
By Steve Edwards
It depends on your individual goals, because you always want to work on your objective first. If your goal is to lose weight and be more cardiovascularly fit, you should do cardio first. If your goal is more muscle building, hit the weights first. But if your goal is simply overall body conditioning, you can combine the two in a circuit training routine. While that might compromise performance at the upper range of the scale, it's a combination that is quick, efficient, and provides more than enough gains in both areas simultaneously.
Recipe: Blueberry Buckles
This week's recipe is a simple, sweet treat concocted by Ms. Mary Catherine M. These Blueberry Buckles are perfect for a high-fiber breakfast-on-the-go or just a healthy, fruity snack.
We hope Mary Catherine enjoys her T-shirt as much as we enjoy her recipe.
Remember that you too can be the recipient of a beautiful Beachbody T-shirt. Just send your favorite healthy recipe to recipes@beachbody.com and if we choose it, you'll have a T-shirt on the way!
Blueberry Buckles
2/3 cup of steel-cut oats
1/2 cup blueberries
1 Tbsp slivered almonds
1/2 tsp cinnamon
1/2 cup water
Optional: sweetener, to taste
Combine all ingredients in a glass baking dish. Bake in conventional oven at 350 degrees for 20 minutes, or microwave on High for one and a half minutes. Makes one generous serving.
