Lynbrook | New Hyde Park | NY

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The Importance of Calcium and Vitamin D in Everyday Life

No matter your age or gender, appropriate amounts of calcium and vitamin D are necessary. Calcium is a mineral that promotes bone growth, strengthens bone health, aids in blood clotting, initiates nerve impulses, and stimulates muscle contractions. Calcium is found throughout our body, but predominantly resides in our teeth and bones. Calcium is lost through different venues of our body daily, therefore it is necessary to make sure that it is replaced with proper nutrition. Vitamin D is essential for maintaining healthy bones because it is responsible for the absorption of calcium in the body.

What are Osteopenia and Osteoporosis?

Osteopenia is a decrease in bone density. Bone density is measured by the strength and the density of your bones. Osteopenia is the precursor to osteoporosis. Osteoporosis is a disease in which your bones become thin and fragile. When you are diagnosed with osteoporosis you run the risk of fracturing bones easily. Women are at a higher risk for osteoporosis than men because women generally have a lower bone density than men. In addition, as women grow older, they tend to lose bone density quicker than men. According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, 68% of the 44 million people at risk for osteoporosis are women.

The Facts:

A lot of Americans fall short of having the correct amount of calcium in their diets everyday. Women who are 50 and younger should have 1,000 mg of calcium daily. Women 51 and over should have 1,200 mg of calcium. Men 70 and younger should have 1,000 mg of calcium. Men 71 and older should have 1,200 mg of calcium a day.

How Can We Change That?

If we are not getting enough calcium from the foods we eat, our body taps into the calcium stored in our bones to accommodate. Thus, having a diet that is high in calcium is a necessity. Some foods that are rich in calcium are: cheese, low-fat milk, yogurt, almonds, broccoli, green beans, spinach, kale and turnips.

In order to understand how much calcium you are eating, look carefully at your food labels. These labels list calcium as a percentage of 1,000mg. Therefore, if the label reads 30% of your daily value, that food has 300 mg of calcium. If you still end up following short of your daily calcium requirements, you can supplement it in your diet. However, there are some things you should keep in mind if you are going to take these supplements:

  • Talk to your physician before taking these supplements to make sure they are safe for you to take.
  • Make sure the supplement is purified and proven reliable.
  • Take calcium supplements in small dosages to decrease the risk of side effects. Some side effects might include constipation or gas.
  • Make sure you are drinking 6-8 ounces of water with your supplements

Vitamin D: How it impacts your bone health

Vitamin D also serves an important role in maintaining healthy bones. In order to absorb calcium, your body needs Vitamin D. If you do not get enough vitamin D, your body will not be able to absorb the calcium it needs. Some studies have shown that Vitamin D can actually slow down the process of bone loss.

The average amount of Vitamin D needed for men and women under the age of 50 is 400-800 international units per day. Men and women over the age of 50 need 800-1,000 international units per day.  Sunlight exposure for 10-15 minutes is 2,000-3,000 IUs; salmon, fortified milk and vitamin D supplements also contain IUs.

It is a necessity to make sure you are getting enough vitamin D and calcium in your diet and every day activities to maintain healthy bones. Also staying away from smoking and excessive drinking is advised, as well as, maintaining an active lifestyle may help deter the onset of osteoporosis.

 

By Sally Leahy

Sun Safety for Outdoor Fitness

When heading outdoors this spring and summer, don’t forget your sunscreen! Going for a walk, doing yard work, and playing with grandkids in the yard all leave your skin exposed. Read our tips to keep your skin protected during your outdoor fitness adventures!

1. Anything greater than SPF 50 provides the same protection. An SPF of 100 will block 99.00% of UV light and SPF 50 provides 98%.

2. You need to reapply every 2 hours. When the UV light hits the sunscreen, it breaks down the ingredients, therefore losing its effectiveness. It is especially important if you are sweating or swimming to reapply.

3. Don’t wait until your skin is exposed to the sun to apply. Sunscreen should be applied 30 minutes before you go into the sun, allowing the skin time to absorb it. Before you head out on a walk or to garden, make sure it has soaked in.

4. Makeup and moisturizers do not count for sunscreen. Some of these moisturizers have a minimal amount of sunscreen in them therefore it is necessary to put sunscreen on as well.

5. Use Broad Spectrum Sunscreen. When buying a sunscreen it is necessary to get the broad-spectrum sunscreen. Broad Spectrum Sunscreen protects from ultraviolet A and ultraviolet B rays, both which can cause cancer.

Recipe of the Week: Balsamic Chicken with Roasted Vegetables

Servings: 4 • Size: 2 thighs + vegetables
Calories: 401 • Fat: 17 g • Carbs: 15 g • Fiber: 4 g • Protein: 48 g

Ingredients:

  • 8 (4 oz each) boneless skinless chicken thighs, trimmed of fat
  • 1 teaspoon kosher salt
  • fresh black pepper, to taste
  • cooking spray
  • 10 medium asparagus, ends trimmed, cut in half
  • 2 red bell peppers
  • 1 red onions, chopped in large chunks
  • 1/2 cup carrots, sliced in half long, cut into 3-inch pieces
  • 5 oz sliced mushrooms
  • 1/4 cup plus 1 tbsp balsamic vinegar
  • 2 tablespoons extra virgin olive oil
  • 2 cloves garlic, smashed and roughly chopped
  • 1/2 tsp sugar
  • 1 1/2 tablespoons fresh rosemary
  • 1/2 tbsp dried oregano or thyme
  • 2 leaves fresh sage, chopped

Directions:

  1. Preheat oven to 425°F. Season chicken with salt and pepper. Spray 2 large baking sheets with oil.
  2. Combine all the ingredients together in a large bowl using your hands to mix well then arrange everything onto the prepared baking sheets spread out in a single layer. The vegetables should not touch the chicken or it will steam instead of roast.
  3. Bake about 20 to 25 minutes, or until the chicken is cooked through and the vegetables are roasted and tender.

Original recipe from Skinnytaste.com

What is My Ideal Percent Body Fat?

We often speak with clients about their body composition and how it can be improved. As a part of our Weight Loss Program, not only do we record changes in body weight, but body composition, too. Body composition is a term used to describe the percentages of fat, bone, water and muscle in human bodies. The simplest way to analyze this is by using a two compartment model: fat mass and fat free mass.

Body fat percentage is a measure of your fat v. fat free mass. Fat mass is calculated as the percentage of your body weight that is fat. Fat free mass is made up of everything else- muscle, bones, organs, etc. There is a certain amount of fat that is necessary for our bodies to carry out daily functions. This is called essential fat and is different for men and women. Essential body fat is about 3% for men and 12% of body mass for women. Women’s bodies require more essential fat than men because of childbearing and hormonal functions.

Body fat percentage can be calculated numerous ways, but the primary method we use at Peak is with skinfold measurements. Skinfold measurements are taken at specific locations on the body, then the numbers are plugged into a formula to give an estimated percent body fat. Body fat norms are different for men and women and change with age. It is important to note that these are simply norm charts, but you need to determine what is normal for you. Everybody is different and tracking changes in body composition is a healthy way to determine your own norm!

Be careful not to confuse percent body fat with a BMI measurement. BMI, or Body Mass Index, is a height to weight ratio, measured in kg/m^2. Your BMI categorizes this number from underweight to obese based on your height and weight. While it is a measure of body composition, the primary purpose for BMI is to classify your risk of developing cardiac or metabolic disease based off your score.

If you’re interested in knowing more about your own body composition, ask your physiologist to calculate these measurements and discuss the results!

 

By Louise Mills-Strasser

Recipe of the Week: Thai Pork & Peanut Stir Fry

Prep Time: 10 minutes
Cook Time: 11 minutes
Servings: 2

Ingredients:

  • ¼ c chicken broth
  • 1 tbs peanut butter
  • 1 tsp sugar
  • 2 tsp olive oil
  • ½ c thinly sliced red onion
  • ½ c broccoli florets, sliced crosswise
  • 1 tsp minced garlic
  • 10 oz pork tenderloin, cut into ¼ in thick strips

Directions:

  1. In a small bowl, whisk broth, peanut butter, sugar until smooth; set aside.
  2. Heat 1 tbs oil in a skillet on high for 1 minute. Add onion, broccoli, and garlic. Cook, tossing, until crisp and tender, about 3 minutes. Scrape to one side of the pan.
  3. Heat remaining teaspoon oil in pan for 1 minute. Add pork. Cook, tossing, until it’s no longer pink, about 5 minutes. Stir with onion, broccoli, and garlic. Add reserved peanut sauce. Cook, tossing, until heated, about 1 minute.

Nutrition:

  • 291 calories
  • 14 g fat (3g saturated)
  • 242 mg sodium
  • 8 g carbohydrates
  • 1 g fiber
  • 33 g protein

 

The Journey from Joint Replacement to Fitness Programs

Joint replacement surgery is a significant event in a person’s life. Many individuals fear not only the surgery itself, but the lengthy rehabilitation process that follows. Physical therapy is always the first step in your rehab journey but it is often the choices you make post rehab that dictate your long term success.

Every week we find patients are being cut off by insurance companies earlier than previous years. This is because insurance companies are cracking down on the authorized number of therapy sessions to limit their reimbursement costs. Current regulations are allowing you to return to what they consider functional, but not necessarily fit.

A long term strengthening program will play an integral part in maintaining the function you have gained in physical therapy while continuing to progress towards a life without limitations. Working with a qualified exercise professional will allow you to develop a safe, appropriate program that is both efficient and effective. A strength training program that is properly developed will help give your new joint a solid infrastructure and full range of motion, reducing the stress on the joint and decreasing the risk of injury.

Beginning a fitness program is also an opportunity to incorporate a full body approach to fitness and improve your overall health. Our programs at Peak Performance are all supervised by degreed exercise physiologists and tailored to fit your needs. We work closely with all of our physical therapists to ensure that you have a smooth transition from physical therapy to a fitness program. We also have a variety of membership options including short term, sport specific, gait & balance, and weight loss programs. We are happy to discuss which option best fit your needs- just give us a call today!

Recipe of the Week: Roasted Rainbow Carrots with Ginger

Servings: 6 • Serving Size: 1/2 cup

  • Calories: 82
  • Fat: 2.3 g
  • Protein: 1 g
  • Carbs: 15 g
  • Fiber: 4 g
Ingredients:
  • 2 pounds rainbow carrots, peeled and cut crosswise into 3-inch pieces
  • 3 teaspoons olive oil
  • 1/2 tsp kosher salt
  • freshly ground black pepper, to taste
  • 1 teaspoon finely minced ginger
  • 2 tablespoons chopped cilantro
Directions:
  1. Preheat oven to 425 degrees.
  2. In a large bowl, combine carrots, 2 teaspoons olive oil, salt, pepper and ginger.  Toss to evenly coat.
  3. Place carrots on a parchment lined sheet pan and roast for 30-35 minutes or until caramelized and tender, stirring once halfway through.
  4. Drizzle with the remaining teaspoon of oil, add cilantro, carefully toss and serve.

Original recipe from skinnytaste.com

Blood Pressure- What is it?

Blood pressure is the measures of forces pushing outwards on your arterial walls during both the contraction and relaxation of the heart. The top number called your systolic blood pressure is the force as blood pumps out of the heart and into the arteries. The bottom number called your diastolic blood pressure is the force while the heart rests between heart beats. Your arteries are made up of muscle and semi flexible tissues that stretch like elastic. The more force exerted on the walls, the more of a stretch results. If the tissue is stretched beyond the healthy limit repeatedly, this results in arterial dysfunction. This increase in workload and the poor contraction-relaxation coupling results in high forces on the walls, referred to as hypertension. Untreated hypertension can lead to vascular weakness and scarring which can increase your risk for stroke, aneurysms, and blood clots. Over 76 millions Americans have high blood pressure which means one in three adults will be diagnosed with it at some point.

The following are great ways to manage your blood pressure:

  • Manage Stress
  • Stay Physically Active
  • Eat a Healthy Diet
  • Maintain a Healthy Weight
  • Refrain from Smoking
  • Limit Alcohol
  • Reduce Sodium Intake