October 2014

Member of the Month: Rob Stephenson

The Member of the Month section provides a way for us to recognize dedicated Blomeyer members who have been working hard and cosistently to get in better health and shape with the help of the BHFC. If you know a fellow Blomeyer member whose efforts should not go unnoticed, please tell us!

To nominate someone, please send us an email at blomeyer@emory.edu with the name and a few highlights of the person you'd like to see as our next Member of the Month.

The Blomeyer Member of the Month for October 2014 is Rob Stephenson. Congratulations, Rob!

How did you start your wellness lifestyle?
I was originally a dancer and never really thought about exercise for recreation. About 3 years ago I started coming to Blomeyer and working with Beth Kinkade – she has been an awesome influence on me! She has helped me set goals and see the rewards that can come from hard work!

What have you accomplished thus far concerning your health?
I have changed my perception of what is possible through exercise and learned that there is a big difference between what you think you can do and what your body can actually do!! You can do way more than you think!

What are your future wellness endeavors?
To continue on the path Beth has put me on. I would like to run a marathon eventually!

Hometown?
Withernsea, UK

What types of hobbies and interests do you have outside of exercising?
Travel, movies, musical theatre.

Fun fact about you:
I originally trained to be a dancer

What department do you work for?
Global Health, Rollins School of Public Health

Favorites:

  • Favorite food: Seafood or cake (cake is a food group)
  • Movie: Silver Linings Playbook
  • Sport: Rugby
  • Exercise: Anything that Beth tells me to do
  • Music: Anything that makes me want to sing along

Exercise and Cardiovascular Health

Study shows that walking can lower breast cancer risk in women by at least 14 percent

As the incidence of breast cancer in American women continues to escalate at an unacceptable rate, millions of unsuspecting individuals remain fully unaware that they are able to dramatically mitigate the risk of this devastating illness by making any number of small lifestyle changes that could potentially save them from an early demise.

The American Cancer Society provides statistics that show more than a quarter of a million women will be diagnosed with breast cancer this year, and 40,000 will die from the disease. Changes to diet and cosmetics use, limiting exposure to environmental toxins and more physical activity are all documented to dramatically lower the lifetime risk of developing breast cancer.

Publishing in the journal Cancer Epidemiology, Biomarkers and Prevention researchers from the American Cancer Society have found that walking at least 7 hours per week is associated with a 14% lower risk of developing breast cancer after menopause.

This finding is consistent with many other studies that show regular exercise and a host of other lifestyle modifications can help women lower their risk of breast cancer. Interestingly, this study found the exercise helped women whether or not they were overweight and helped them even if they gained weight during the study.

Walking seven hours each day alters hormone activity and insulin levels to slash breast cancer risk

To conduct their study, scientists looked at breast cancer status and exercise levels in 73,615 postmenopausal women taking part in the CPS-II Nutritional Cohort Study. During the seventeen year study, 4,760 of the women were diagnosed with breast cancer.

When the women were queried as to their physical activity, those who reported walking for seven hours per week as their only form of exercise experienced a 14 percent decrease in breast cancer incidence, as compared to those who only walked 3 hours each week.

The study leader, Dr. Alpa Patel, commented, "Our results clearly support an association between physical activity and postmenopausal breast cancer, with more vigorous activity having a stronger effect." The team found that exercise reduced the risk of both estrogen receptor positive and estrogen receptor negative cancers.

This study did not provide a reason for the risk-lowering results that the study yielded, but researchers believe that physical activity regulates hormones including estrogen and insulin, which can fuel breast cancer growth.

Dr. Patel concluded, "Our findings are particularly relevant, as people struggle with conflicting information about how much activity they need to stay healthy. Without any other recreational physical activities, walking on average of at least one hour per day was associated with a modestly lower risk of breast cancer. More strenuous and longer activities lowered the risk even more."

Exercise physiologists recommend at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity weekly, preferably spread throughout the week to dramatically lower the risk of breast cancer and virtually all chronic diseases.


Recipe: Quick and Easy Stir Fry Chicken with Veggies (Low Sodium)

Ingredients:

  • 2 skinless/boneless chicken breast cut into bite sized portions
  • 2 tbs cornstarch
  • 2 tbs Traditional Hoisin Sauce
  • 3 tsp of garlic and ginger paste
  • 4 tbs vegetable oil
  • 1 tsp sugar
  • 1 cup sliced button mushrooms
  • 2 cups broccoli, cut into bite sized portions
  • red pepper sliced and seeded
  • 3 tbs sesame seeds
  • 1/4 cup water
  • 2 tbs water
  • 3 cups steamed rice

Directions:

  • Mix cornstarch, soy sauce and 2T water in a plastic zip-type bag. Shake bag well to mix. Add chicken pieces, then refrigerate for 1 hour (may be kept up to 8 hours in refrigerator).
  • Add oil to wok, or large frying pan, and heat over med high heat. Add chicken and cook for 6 minutes, stirring a bit to brown evenly. Add vegetables, 1/4 cup water and sugar. Cover pan and let steam for 3 minutes.
  • Remove from heat, and serve over rice.

Quote of the Month

When life kicks you, let it kick you forward.

-Kay Yow


Health Observances of the Month

  • Breast Cancer Awareness Month
  • No Salt Week
  • National Nut Day
  • Respiratory Care Week