Monthly Archives: July 2015

31 07, 2015

Reduce Your Risk of Osteoporosis

July 31st, 2015|Nutrition, Personal Training|Comments Off on Reduce Your Risk of Osteoporosis

Reduce Your Risk of Osteoporosis
by Randy Leopando, CSCS, FMS,
Director of Personal Training

Osteoporosis is an age-related disorder in which bones become gradually thinner, more porous and less able to support the weight of the body. It has a debilitating effect on quality of life, as it limits a person’s independence.

This condition attacks both men and women, but women usually suffer more severely because bone loss accelerates rapidly after menopause. About half of all women and a quarter of all men over the age of 50 will break a bone due to osterporosis. By the time a woman reaches the age of 70, she may have lost as much as 30% of her bone density.

Prevention Is Key

The following lifestyle-related factors may lead to the development of osteoporosis:

  • Lack of exercise and physical activity
  • Calcium and vitamin D deficiencies
  • Prolonged use of certain medications, alcohol, caffeine and carbonated (cola) beverages
  • Smoking

Other risk factors include:

  • Being Caucasian or Asian
  • Having a small or thin frame
  • Having a family history of osteoporosis

The good news is that your risk for osteoporosis may be reduced by a combination of exercise and good nutrition. Here’s how:

Get Plenty of Exercise and Physical Activity

Weightbearing exercises can help prevent bone loss and may encourage bone growth. Specific bone sites are more prone to breaks due to the type of bone they contain, including the upper arm (at the shoulder joint), the forearm (at the wrist joint), the thigh (at the hip joint) and the spine. Exercises that load, compress and stress bones are needed to strengthen them. This process is known as “bone loading.”

Before beginning any exercise program, always consult your physician, who will determine whether exercise will be beneficial to you. If you’re given the go-ahead, start slowly and build up over time. If you already have osteoporosis or low bone density, your doctor may prescribe supervised exercise with a physical therapist, exercise physiologist or personal trainer who can show you safe ways to move and exercise.

An ideal program should include aerobic weightbearing exercises four days per week and resistance training two to three days a week. Include flexibility exercises on most days of the week and avoid forward bending of the spine. Weightbearing exercises include walking, running and weight training. Improving muscle strength helps conserve bone mass, but remember that the form of exercise selected should in part be based on individual preferences and previous experience, and must not generate any joint pain. Try to include a variety of exercises that will stimulate as many different bones as possible.

Perform cardiovascular exercises at low-to-moderate intensities. Perform resistance exercises for one or two sets of eight to 10 repetitions at a moderate intensity. Stick with your program and slowly progress to working out at least 20 to 30 minutes at each session. Additionally, always try to include functional exercises in your daily activities. These include exercises such as chair sit-to-stands and single-leg stands that can be performed for 30 seconds two to five times a week. These functional activities will improve your balance and your ability to perform everyday activities.

Eat for Stronger Bones

Did you know that two-thirds of your bone is composed of calcium? You can bolster your bone strength by eating a high-calcium, high-fiber, low-fat diet. Good sources of calcium include:

  • Dairy products
  • Fish with bones
  • Green leafy vegetables
  • Almonds, seeds, beans and soy
  • Fortified cereals

You also need vitamin D to help absorb calcium. The best source of vitamin D is the sun. About 15 minutes of daily exposure to the back of your hands and face is usually sufficient. People with darker skin may require more time. Sunscreen prevents your body from making vitamin D. If you’re worried about skin damage, some food sources of vitamin D are fish, fortified milk, juice and cereal.

Bones to Last a Lifetime

Bone-loading exercise and a balanced diet are important components of preventing osteoporosis. If you take care of your bones now, they will stay strong enough to carry you safely through a lifetime of health and activity.

21 07, 2015

Metagenics Product of the Month

July 21st, 2015|Nutrition|Comments Off on Metagenics Product of the Month

Cal Apatite Bone Builder

Bone health is extremely important, especially as you age to prevent injuries or diseases such as osteoporosis. One way to help improve your bone health is through supplementation if you are not getting enough Calcium or Vitamin D naturally.


This month’s feature is Cal Apatite Bone Builder. This supplement offers more than just calcium. Cal Apatite Bone Builder formula provides a complex crystalline compound (MCHC) that encompasses all the elements found naturally in healthy bones.


As we age, our ability to absorb calcium and other minerals may decline. The calcium in MCHC is bioavailable and therefore well absorbed.



A little bit more about Cal Apatite Bone Builder

  • Includes other minerals besides calcium that are involved in bone formation such as: magnesium, phosphorous, zinc, selenium.
  • Provides collagen and other proteins that support bone health
  • Come in a variety from tablets to capsules and even vegetarian options
  • Over 30 years of MCHC research
  • Recommended to take with meals


For further questions or to schedule an appointment, contact Jamie at


You can find the recipes, tips, and meal plans as well as                                                     Team RD’s “How to” Video Series on blog

21 07, 2015

Peanut Butter, Honey, Yogurt Dip

July 21st, 2015|Recipe|Comments Off on Peanut Butter, Honey, Yogurt Dip

Yield: Serves 3-4

This creamy peanut butter honey yogurt dip only has 3 ingredients and takes 5 minutes to make! It is great with apple slices or any fruit!



  • 1 (6 oz) container plain Greek yogurt
  • 3 tablespoons creamy peanut butter
  • 3 teaspoons honey



  1. In a small bowl, combine Greek yogurt, peanut butter, and honey.
  2. Stir until combined and smooth.
  3. Serve with apple slices or other cut up fruit.

Note-this dip is also great with graham crackers, pretzels, or cookies!


Nutrition Facts

Serving Size: ¼ cup


Calories: 149      Total Fat: 8g        Sat Fat: 1.7g       Cholesterol: 0mg

Carb: 11g             Fiber: 1g            Protein: 10g          Sodium: 100mg


For further questions or to schedule an appointment, contact Jamie at

You can find the recipes, tips, and meal plans as well as                                                     Team RD’s “How to” Video Series on blog.

21 07, 2015

Bone Health – Sample Meal Plan

July 21st, 2015|Nutrition|Comments Off on Bone Health – Sample Meal Plan

Breakfast: Two egg scramble with ¼ cup green peppers and ¼ cup chopped onions and a sprinkle of cheese with a piece of whole-wheat toast ¼ of avocado mashed


Snack: 1 medium cut up apple with ¼ cup Peanut butter honey yogurt dip (see recipe on our blog at www.NutriFormance .com)


Lunch: Grilled “cheese” caprese sandwich made with fresh mozzarella, tomatoes, & basil pesto with 1.5 cup side salad.


Snack: 1 cup sliced cucumbers, carrots, and bell peppers with ¼ cup Greek yogurt ranch dip (see recipe on our blog at www.NutriFormance .com)


Dinner:  Grilled pork tenderloin marinated in sesame oil, ginger, and garlic with ½ cup brown rice and a side salad



For further questions or to schedule an appointment, contact Jamie at

You can find the recipes, tips, and meal plans as well as                                                     Team RD’s “How to” Video Series on blog.

21 07, 2015

Quiz – Bone Health

July 21st, 2015|Nutrition|Comments Off on Quiz – Bone Health

  1. How many mg of Calcium are needed for a male between the ages of 19-70yrs old?
    1. 1300mg
    2. 1200mg
    3. 800mg
    4. 1000mg



  1. How many servings of dairy or dairy alternates (fortified) should men and women aim to get a day?
    1. 3 servings
    2. 5 servings
    3. 1 servings
    4. 4 servings



  1. Which of the following is NOT a risk factor for poor bone health?
    1. Sedentary lifestyle
    2. Weight bearing exercise
    3. Genetics
    4. Alcohol



  1. Name one thing you can do to protect against poor bone health






  1. Name 2 foods that are sources of Vitamin D






Answers 1. D, 2. A, 3. B, 4. Exercise, 5. Mushrooms, egg yolks, fatty fish, fortified dairy/dairy alternates, fortified orange juice.

21 07, 2015

Bone Health – August

July 21st, 2015|Nutrition|Comments Off on Bone Health – August

Beyond Calcium & Vitamin D

It is common knowledge that both Calcium and Vitamin D are important to build strong healthy bones, but there are other important factors when it comes to bone strength. Some factors are modifiable and others are not.

Risk Factors For Poor Bone Health:

  • Alcohol
  • Sedentary Lifestyle
  • Gender
  • Smoking
  • Genetics
  • Age

Protective measures that can be taken include:

  • Calcium intake
  • Vitamin D
  • Sunlight
  • Weight bearing exercise

While we can’t control our age, gender, or genetics we can control how much weight bearing exercise we do, or how much alcohol we drink.


A Review of Calcium and Vitamin D Needs (prevention)


Life Stage Group Calcium  (RDA/D) Vitamin D (RDA/d)
9-18yr (m/f) 1300 600 – 1000
19-50 yr (m/f) 1000 600 – 1000
51-70 yr (f) 1200 600 – 1000
51-70 yr (m) 1000 600 – 1000
70+ yr (m/f) 1200 800 – 1000

This table indicates how many international units (IU) you need per day based on age group and gender. This boils down to about 3 servings of dairy a day for both men and women.


Good sources of calcium include low-fat dairy products like milk, yogurt and cheese; tofu made with calcium sulfate; sardines and fortified cereal and orange juice. A serving of calcium is equivalent to:

1 cup of low-fat or fat-free milk

1 cup of low-fat or fat-free yogurt

1 ½ ounces low-fat or fat-free cheese

1½ cups cooked edamame (soybeans)

1 cup calcium-fortified juice

3 ounces canned sardines, with bones

1 ¼ cups cooked navy beans

1 ¾ cups baked beans

5 1/3 ounces of salmon (with bones)

1 ½ cups of turnip greens

Vitamin D

There are three ways to get vitamin D: sunlight, food and supplements. Vitamin D is only found in a few foods like fatty fish like mackerel, salmon and tuna; egg yolks and fortified milk; soymilk and some brands of orange juice and cereal; sundried mushrooms.

Other Factors That Affect Bone Health

Physical Activity: Participate in regular weight-bearing/strength training activities. People who are physically inactive have a higher risk of osteoporosis than their active counterparts

Tobacco & Alcohol Use: Avoid smoking and limit intake to 2 drinks per day. Research suggests that tobacco use contributes to weak bones. Similarly, regularly having more than two alcoholic drinks a day increases the risk of osteoporosis, possibly because alcohol can interfere with the body’s ability to absorb calcium.

Hormone Levels: Too much thyroid hormone can cause bone loss. In women, bone loss increases dramatically at menopause due to dropping estrogen levels. Prolonged periods, absence of menstruation (amenorrhea), before menopause also increases the risk of osteoporosis. In men, low testosterone levels can cause a loss of bone mass.

Certain Medications: Long-term use of corticosteroid medications, such as prednisone, cortisone, prednisolone and dexamethasone, are damaging to bone. Other drugs that may increase the risk of osteoporosis include aromatase inhibitors to treat breast cancer, selective serotonin reuptake inhibitors, methotrexate, some anti-seizure medications and proton pump inhibitors.


Talk to your doctor or schedule a bone density test if you think you may be at risk for weak bones

14 07, 2015

Ranch Greek Yogurt Dip

July 14th, 2015|Recipe|Comments Off on Ranch Greek Yogurt Dip


For The Spices Mix

  • 2 tbsp dried parsley
  • 1 ½ tsp dried dill weed
  • 2 tsp onion powder
  • 2 tsp garlic powder
  • 2 tsp dried onion flakes
  • 1 tsp ground black pepper
  • 1 tsp dried chives
  • 1 tsp salt (optional)


  • 1-16oz plain Greek yogurt


 Whisk all spices together until well blended

  1. Mix 3 Tbsp of the spice mixture into the Greek yogurt
  2. Refrigerator or serve immediately

Note: Pairs great with raw vegetables.

Tip: For a salad dressing consistency: mix in low-fat buttermilk. Amount to your desired level of consistency.

Nutrition Facts

Serving Size: ¼ cup dip

Calories: 33      Total Fat: 0g  (if use fat free)           Sat Fat: 0g       Cholesterol: 0mg

Carb: 2g             Fiber: 0g              Protein: 6g          Sodium: 166mg

For further questions or to schedule an appointment, contact Jamie at

1 07, 2015

Training in the Heat

July 1st, 2015|Endurance, Personal Training, Sports Performance|Comments Off on Training in the Heat

by Randy Leopando

You’ve been exercising regularly, but now it’s summer — and hot. Sometimes even dangerously hot, and seemingly too hot to go work out.

But don’t decide this is the time for a little summer break from fitness, experts say, because you may be hurting yourself in the longer term.

“It’s important to continue exercising over the summer because the effects of exercise training are rapidly lost once training stops — use it or lose it,” said Barry Franklin, Ph.D., director of the William Beaumont Hospital Cardiac Rehab and Exercise Laboratories in Royal Oak, Mich. “Most studies suggest many of the key benefits are lost in four to six weeks of inactivity.”

Be smarter than the heat

Still, you can’t just ignore the heat because you could wind up with heat stress, heat stroke or other problems. So to keep the heat from melting your workouts, Franklin recommends you:

  1. Hydrate, hydrate, hydrate. Maintain salt-water balance by drinking plenty of fluids (preferably water) before, during and after physical activity.  Avoid alcoholic and caffeinated beverages.
  2. Exercise smarter, not harder. Work out during the cooler parts of the day, preferably when the sun’s radiation is minimal — early in the morning or early in the evening. Decrease exercise intensity and duration at high temperatures or relative humidity.  And don’t hesitate to take your exercise inside, to the gym, the mall or anyplace else where you can get in regular physical activity.
  3. Ease in to summer. Allow your body to adapt partially to heat through repeated gradual daily exposures. “An increase in the body’s circulatory and cooling efficiency, called acclimatization, generally occurs in only four to 14 days,” Franklin said.
  4. Dress the part. Wear minimal amounts of clothing to facilitate cooling by evaporation. “Remember, it’s not sweating that cools the body; rather, the evaporation of sweat into the atmosphere,” Franklin said. Wear lightweight, light-colored clothing in breathable fabrics such as cotton.
  5. Team up.  If you can, exercise with a friend or family member. It’s safer, and could be more fun.

Know what’s up

Because vigorous exercise in hot and humid conditions can lead to heat stress, heat stroke and related complications, you should know the signs of danger to keep an eye out for.

Symptoms of heat exhaustion:

  • Headaches
  • Heavy sweating
  • Cold, moist skin, chills
  • Dizziness or fainting
  • Weak or rapid pulse
  • Muscle cramps
  • Fast, shallow breathing
  • Nausea, vomiting or both

Symptoms of heat stroke:

  • Warm, dry or moist skin
  • Strong and rapid pulse
  • Confusion and/or unconsciousness
  • High body temperature (above 103oF)
  • Throbbing headaches
  • Nausea, vomiting or both

Take steps to cool down and get medical attention immediately if you experience any of these symptoms.