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October is
National Breast Cancer Awareness Month, dedicated
to increasing public awareness of early detection and
the value of early treatment. Approximately I80, 000
women are newly diagnosed with breast cancer disease
each year, and it is the leading killer of women in
midlife (ages forty to fifty– five) . The only cancer
that kills more women overall is lung cancer, but breast
cancer is actually responsible for more years of life
lost because it generally afflicts younger women.
A recent research confirmed weight training benefits in
breast cancer survivor. The women who trained with
weights had increase in lean muscle mass, compared with
those who did not. To learn more check out this week's
article on Weight Training gains in breast cancer
survivors. |
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The best way to slim down in the middle is to do plenty of cardiovascular
exercise. Some good examples of this are walking, jogging, swimming, aerobics,
bicycling and high-activity sports like racquetball, tennis and basketball.
Anything that brings your heart rate to its training zone and keeps it there for
at least twenty minutes conditions your heart and burns fat.
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Conditioning Success
Almost everything you do everyday is done from habit. You learn to do things and
they become habitual. At an early age, habits are formed- of walking, talking,
riding a bicycle, and dozens of other behaviors. At some point, these become
automatic and reflexive. Since habits are so important, look at how they are
formed and how they can be changed. How do you get to think and act the way you
do in the first place?
The degree of success you enjoy in your lives depends upon the results you
produce. The greater your results (however you define them), the greater your
success. Now, the results produced are the consequences of your behavior, or the
way you act. Your behavior reflects your attitude, the way you habitually think.
Your attitudes or habits of thought are the results of your conditioning.
Conditioning is just another word for habit. Each one of you is conditioned to
think, feel, and act in certain ways by parents, teachers, and significant
others who have influenced your over the years. Some of this conditioning is
positive while some is negative.
Consider this story of the circus elephant. Have you ever noticed a large
elephant tethered to a small stake at a circus? She is big enough to pull the
stake out of the ground and walk away but she doesn't. Why not? Because from
when she was a baby, the elephant was staked to the circus grounds. She did not
have the strength to rip the stake out of the ground when she was a small baby
yet she can as a large adult. The elephant doesn't think to do so because she
has learned she can't succeed. This is the result of her conditioning by her
trainers and caretakers over several years.
Like the elephant, your conditioning was caused by the repetition of certain
powerful ideas and actions over extended periods of time. If this is the process
that brought you to where you are today and you are unhappy about it, you can
change the conditioning process so that your attitudes (thought habits) and
behaviors change. The results you will achieve in your lives will improve and
grow in significance and the quality and quantity of success you enjoy will
increase.
Learn more |
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"Satisfaction lies in the effort not the attainment.
Full effort is full victory."
-- Mahatma Gandhi |
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Balsamic Grilled Chicken Salad
Ingredients:
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2/3 cup mayonnaise
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2 Tbs. balsamic vinegar
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1 Tbs. plus 1 tsp. fresh lemon juice
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3/4 tsp. Worcestershire sauce
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1 Tbs. plus 1 tsp. extra virgin olive oil
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1 clove garlic, minced
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4 boneless skinless chicken breast halves
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11 ounces packaged salad
Direction:
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Combine first 6 ingredients and salt and pepper to taste in a bowl. Whisk
until smooth. Cover and chill.
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Prepare grill or broiler. Season chicken with salt and pepper to taste.
Grill or broil 4-5 minutes per side, until just cooked throughout.
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Cut diagonally across the grain into 1/4 inch slices. Divide lettuce between
individual serving plates. Pour dressing over. Top with sliced chicken
breasts.
Nutritional Information: (per serving)
Calories 521, fat 36.1g, 63% calories from fat, cholesterol 127mg, protein
43.8g, carbohydrates 4.2g, fiber 1.4g, sugar 1.0g, sodium 146mg. |
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Weight Training gains in breast cancer survivors
Weight lifting has generally been proscribed for women
with breast-cancer–related lymphedema, preventing them
from obtaining the well-established health benefits of
weight lifting, including increases in bone density.
Breast-cancer survivors often struggle with a variety of
quality-of-life complaints, including insomnia, weight
gain, chronic fatigue, depression and anxiety.
To see if weight training might help boost patients'
quality of life, researchers assigned 86 women who had
finished their cancer treatment to either a
weight-training program or no weight training. Those in
the weight-training group were taught how to perform
nine common weight-based exercises using free weights
and resistance machines to work the muscles of their
chest, back, shoulders, arms, buttocks, hips and thighs.
For the first 13 weeks, they participated in twice
weekly, 90-minute supervised exercise sessions that
included stretching, a cardiovascular warm-up, and
abdominal and back exercises. The weight-lifting
exercises involved low weights, and one to three new
exercises were added at each session. The number of sets
increased from two to three, with 10 reps in each set,
using 2 to 3 pound weights during the first five weeks.
If the women felt OK, more weight was added.
Learn more about this article |
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