Pilates Playground Blog, Albany NY2010-03-10T02:22:18ZPennyCopyright 2010, PennySPHPBLOGMemory Problems? We all get used to doing simple things the same way all the time. Start to think about how you go about your simple ACTIVITIES OF DAILY LIVING and change them.
Put on your shoes or lace them up different foot first. Put on your shirt a different way. Brush your teeth with the other hand. Take a different route to work or school. It's the simple things that I want you to try and change in order to stimulate your brain in a different way than normal.
IT IS IMPORTANT TO CHANGE YOUR HABITS...
See if your memory improves by doing this. I think it will...]]>http://www.pennyshure.com/index.php?entry=entry100228-2026182010-03-01T00:00:00Z2010-03-01T00:00:00ZWhat's New?! The studio is finished and our new room is beautiful. The fireplace makes things extra cozy and everyone is thrilled with our new, peaceful space.
Beth Foster is teaching NIA classes on Tuesday evenings and Sunday mornings. She is fantastic and so are her classes. Come and see for yourselves...
Dr. Oz says if you want to live to be 100 than practice qi gong! Need I say more? Steve is teaching Thursday nights and Saturday afternoons here and is also available for individual sessions so what are you waiting for?
I am now practicing the Healing Sounds daily and I consider this AS important as my daily Pilates practice.
The cd's are in production and I hope to have them available soon for everyone to purchase. For now look me up on www.sellaband.com for more information, sound clips, pictures, and soon a music video of the "heel-toe" song!
Happy February!
Best in bone health and good posture! Peace and Light,
Penny]]>http://www.pennyshure.com/index.php?entry=entry100219-2110412010-02-20T00:00:00Z2010-02-20T00:00:00ZHappy New Year! The construction is in progress for our studio expansion so please forgive our "growing pains" while the work is going on. It's very exciting to see the progress and I hope everything will be done by the middle of January.
On another note, we began production on our CD series through Indian Ledge Records. The Skele-toner audio mat class to build strong bones will be available for sale soon. 10% of profits will be donated to the National Osteoporosis Foundation.
Make 2010 the year you re-commit to yourself! Pilates is the perfect way to begin. Class sizes will soon be increasing due to our newly renovated space...Currently mat classes are offered Thursdays @ 9:30am and 5:00pm and Saturdays @ 10:00am. A specific osteo mat class is offered on Saturdays @ 9:00am. We will be adding more classes in the future.
Whatever your fitness level, come have fun and be part of the Pilates Playground family!
Thank You.]]>http://www.pennyshure.com/index.php?entry=entry100102-2128372010-01-03T00:00:00Z2010-01-03T00:00:00ZClass Canceled]]>http://www.pennyshure.com/index.php?entry=entry091223-1928532009-12-24T00:00:00Z2009-12-24T00:00:00ZDec. 24th Schedule ChangeThere is still a 9:30am mat class that morning if you are available. Merry Christmas!]]>http://www.pennyshure.com/index.php?entry=entry091221-2015102009-12-22T00:00:00Z2009-12-22T00:00:00ZWe're growing!We will be adding more qigong with Steve and osteo-tap will be back! Also in the works is a NIA class with Beth.
Keep checking in for dates for our opening celebration in the New Year! ]]>http://www.pennyshure.com/index.php?entry=entry091213-2023322009-12-14T00:00:00Z2009-12-14T00:00:00ZStudio BoutiqueLook for more goodies from Deb each week for you and the special people in your life... Deb also creates one of a kind gift baskets and beautiful theme oriented party favors.]]>http://www.pennyshure.com/index.php?entry=entry091213-2019412009-12-14T00:00:00Z2009-12-14T00:00:00ZDecember ScheduleThere WILL be classes on New Year's Eve. I hope you'll be there. What a great way to usher in 2010!]]>http://www.pennyshure.com/index.php?entry=entry091213-2016262009-12-14T00:00:00Z2009-12-14T00:00:00ZSTUDIO CLOSED TODAY The studio is closed today due to inclement weather. Just a reminder that if Guilderland School District closes than so does Pilates Playground. Drive safely and stay warm!
Thank you for your understanding.]]>http://www.pennyshure.com/index.php?entry=entry091209-0857482009-12-09T00:00:00Z2009-12-09T00:00:00ZCranberry-Habanero Salsa Recipe: 1 1/2 cups fresh or frozen cranberries 3 tablespoons thinly sliced green onions 2 tablespoons fresh orange juice 2 tablespoons honey 1 tablespoon water 1 tablespoon finely chopped green bell pepper 1 tablespoon chopped fresh cilantro 1 teaspoon sugar 1/8 teaspoon sea salt 1/2 habanero pepper or 1 serrano chile, seeded and minced Dash of black pepper
To prepare salsa, place cranberries in a food processor, pulse 3 or 4 times until chopped. Combine cranberries, onions, and the remaining ingredients is a small bowl. Cover and refrigerate. Yield: 1 cup (serving size 1/4 cup)
Calories 60 (2% from fat) FAT 0.1g; PROTEIN 0.4g; CARB 15.8g; FIBER 0.7g; CHOL 0mg; IRON 0.3mg; SODIUM 76mg; CALC 9mg.]]>http://www.pennyshure.com/index.php?entry=entry091122-1507382009-11-22T00:00:00Z2009-11-22T00:00:00ZThanksgivingThis Thursday is Thanksgiving. I have so much to be thankful for. My children, family and friends and of course my Pilates Playground family! Thank you all for being such a big part of my life and for making each day of seeing and teaching all of you something I look forward to very much!
As most of you know things have gotten much busier at the studio and away. I travel to New York most Tuesdays to teach clients in the city and am busy working on the studio's first educational CD. This will be ready early in 2010 and I'll keep you posted. I can't wait to share the music with you!
As the holidays approach we will be adding some unique and special gift items to help you with your shopping ideas. Also ahead are some select and special workout clothes that will soon be available for sale in the studio.
A reminder that the studio will be closed from
Wednesday through Saturday of this week. We re open on Monday, November 30th. Have a lovely holiday!
Lots of Love and Light from my family to yours!
Penny]]>http://www.pennyshure.com/index.php?entry=entry091122-1446502009-11-22T00:00:00Z2009-11-22T00:00:00ZPress Release ADVOCATES FOR BETTER BONE HEALTH ON CAPITOL HILL FOR WORLD OSTEOPOROSIS DAY
Local resident visits Senators Gillibrand and Schumer and Representative Paul Tonko on Tuesday, October 20, 2009 to raise awareness of osteoporosis and bone health
Albany, NY October 26, 2009 — On October 20, 2009, Penny Shure visited her Members of Congress as part of the National Osteoporosis Foundation’s (NOF) World Osteoporosis Day activities. NOF’s Strong Voices for Strong Bones on Capitol Hill event brought together patients and health professionals from across the country to raise awareness of osteoporosis and bone health in Congress.
Penny Shure owns Pilates Playground, Healing With Movement in Voorheesville, NY which specializes in modified Pilates for Bone Health and The Meeks Method. She runs the Albany support group for the NOF through her studio and provides osteoporosis education, prevention and management information for the community.
During her visits on Capitol Hill, Penny represented the views of the osteoporosis community including patients, family members, those at risk for the disease, health professionals and others who work with those living with or at risk for the disease.
“This is an issue that is close to my heart. My mother, brother and I all have osteoporosis. My mom has had multiple fractures and has lost inches. My grandmother had osteoporosis. It runs in families but quite often goes undiagnosed until later in life. It is important to me to teach everyone I can about the lifestyle and exercise modifications that can not only prevent the progress of this debilitating and silent disease, but can actually re build bone and increase height. I have grown an inch! All of my clients have seen improvements in posture, flexibility, strength, breathing and range of motion. People are getting stronger and standing taller with these exercises.”
Penny is currently producing a CD of children’s songs to teach bone health and good posture at a young age. She believes that encouraging healthy habits early will ultimately prevent osteoporosis in many adults. “It is the childhood and teen years when bone is building and getting stronger. I think of this as building a bone savings account to last a lifetime! What you do before the age of 21 directly effects how your adult bones will carry you through life! This is why diet, exercise and lifestyle modifications learned early are so important.”
Osteoporosis is a disease in which an individual’s bones become weak and are more likely to break. One in two women age 50 and older and nearly one in four men will break a bone because of osteoporosis in their lifetimes.
There are 44 million Americans living with or at risk for osteoporosis. More than 3 million New York State residents are estimated to live with or are at risk for osteoporosis. But osteoporosis is largely preventable and treatable through a bone healthy lifestyle.
Everyone in our community can incorporate simple steps in their daily lives to help prevent osteoporosis and improve their bone health. The National Osteoporosis Foundation recommends the following steps for better bone health:
• Get your daily recommended amounts of calcium and vitamin D. • Engage in regular weight-bearing and muscle strengthening exercise • Avoid smoking and excessive alcohol consumption. • Talk to your healthcare provider about bone health and find out if you are at risk for osteoporosis. ***
The National Osteoporosis Foundation is the nation’s leading voluntary health organization solely dedicated to osteoporosis and bone health. Its mission is to prevent osteoporosis, to promote lifelong bone health, to help improve the lives of those affected by osteoporosis and related fractures, and to find a cure through programs of awareness, education, advocacy and research. For more information on osteoporosis and bone health, contact NOF online at www.nof.org or by phone at (800) 223-9994.
]]>http://www.pennyshure.com/index.php?entry=entry091122-1442092009-11-22T00:00:00Z2009-11-22T00:00:00ZWrold Osteoporosis Day in DC with Congressman Paul Tonko
October 20, 2009 Washington, DC office of Congressman Paul Tonko. Roberta Biegel, Senior Director of Public Policy and Government Relations for the NOF and Penny Shure, patient rights advocate after meeting with the Congressman to discuss provisions for osteoporosis prevention, education, funding and patient access to dexa testing as part of health care reform.]]>http://www.pennyshure.com/index.php?entry=entry091122-1425532009-11-22T00:00:00Z2009-11-22T00:00:00ZUpcoming CD news!!! Osteoporosis is a systemic skeletal disorder with compromised bone strength that predisposes an individual to increased fracture risk. This is important because people are developing this silent and deadly disease at an alarming rate. Half of all women and ¼ of all men over the age of 50 will suffer an osteoporosis related fracture in their lifetime according to the National Osteoporosis Foundation (2005). That adds up to 10 million Americans living with osteoporosis and an estimated 34 million with low bone mass, putting them at risk for osteoporosis and bone related fractures. The statistics on recovery and quality of life post fracture are alarming and are raising many red flags as to the efficacy of how the current healthcare system can best deal with this disease. On average 24% of hip fracture patients over age 50 die within the year following their fracture. The functional and emotional impacts of living and dying with osteoporosis cause devastating consequences and fear in patients and their families. In my opinion, these numbers are unacceptable and can be greatly reduced through lifestyle modification, specifically exercise, nutrition and how we approach our activities of daily living.
Although many of the risk factors for osteoporosis are non modifiable, there are a wide range of dietary, lifestyle and exercise modifications that enable people to both reverse and prevent bone loss. I teach these exercises at my Pilates studio in Albany, New York and practice them myself. Everyone has improved their posture (some of us have grown taller!), and increased their flexibility, strength and range of motion. It is both remarkable and wonderful and I see proof on a daily basis that movement heals.
It is my dream to teach children worldwide through music and movement the healthy exercises that will strengthen their erector spinae muscles, encourage proper gait, core control and good posture. I believe that if we teach our children alignment awareness now that we will help them to develop healthy habits that will carry them through life standing tall, walking fluidly, and sitting up straight. This will improve bone health, aerobic capacity, attention in school, and increase energy levels and productivity. Their bones will remain strong into old age, chronic back and muscle pain will decrease, people will maintain active, fulfilling lives as they age, and healthcare costs will be greatly reduced. The cost of postural awareness exercises is nominal compared to the cost of post fracture treatment!
I have created this CD in an attempt to raise awareness in all of our communities as to the need for early intervention when it comes to preventing osteoporosis. This was stressed by the National Institute of Health Consensus Development Panel on Osteoporosis Prevention, Diagnosis and Therapy. March 7-29, 2001. JAMA 2001. They concluded that “The bone mass attained early in life may be the most important determinant of skeletal health later in life. Modifiable life-style factors can play a significant role in influencing peak bone mass. Maximizing bone mass early in life offers a critical opportunity to reduce the impact of bone loss related to aging.” They went on to stress a list of issues and concerns that need to be addressed as part of directions for future research in osteoporosis management which included: “Strategies to maximize peak bone mass in girls and boys., The most effective method of educating health care professionals and the public., The cost-effectiveness of programs encouraging bone health., and The long-term effects on health, function, and quality of life.” My music addresses all of the above concerns!
In 2009 I served on the American Institute of Biological Sciences Peer Review Medical Research Program (PRMRP 2009) where I gave critiques of proposals submitted to the U.S. Army Medical Research and Material Command (USAMRMC) based on my experience as a consumer reviewer. During meetings with leading scientists and medical professionals who had convened from across the nation we evaluated and assessed the impact that successful DOD funding of these proposals would have not only on the military but the entire US population. In October I served on a patient panel for Eli-Lilly to help them get a deeper perspective on the effects of living and working with osteoporosis. We discussed the emotional and functional impacts on a patient and their loved ones of living with osteoporosis and brain stormed ideas the drug company could come up with to help on a deeper level than drug development. I spent World Osteoporosis Day, October 20, 2009 in Washington, DC visiting members of Congress as part of the National Osteoporosis Foundation’s “Strong Voices for Strong Bones on Capitol Hill” event that brought together patients and healthcare professionals from across the country to raise awareness of osteoporosis and bone health in Congress. Although we urge the government to get more involved in patient access to testing, education on osteoporosis prevention, management and lifestyle modifications as supported by the NIH, there is so much we can do as individuals to support our own health. We can and must be pro-active. Of all I have accomplished this year, I believe my most effective way of helping so far though has been teaching one person at a time these simple and effective exercises.
My experience in movement education through dance, Pilates, the Meeks Method and over years of working with children and adults of all ages has guided me as I’ve written these songs. As an NOF support group leader and osteoporosis patient myself I have developed insight and awareness into this disease. I hope that my music and the projects that grow out of it will enable me to reach out to a much larger group, specifically the children. By the time kids reach adulthood it’s too late. We have to act now to build strong and healthy bones early. It’s like compounding interest in a savings account. You reap the benefits if you start early!
I am so happy to share these songs with all of you! To all of the children, parents, teachers, health teachers, gym teachers, dance teachers, physical therapists…..I hope they make you smile and have fun singing, dancing, and walking along with them. All of you “skele-toners” out there: Keep moving, keep toning your bones and sending them good vibrations! Let’s eliminate osteoporosis together by setting good examples for our kids. We have to learn the modified exercises ourselves too. So sing along and make the changes in yourselves first. The grown-ups will feel terrific and everyone will feel and see a difference! Although the statistics are alarming with experts predicting that by 2025 the costs of living with osteoporosis related fractures will have surged to approximately $25.3 billion (NOF 2008), the importance of prevention cannot be overstated. Together we can halt the progress of this disease.
Thank You!
Penny Shure.
]]>http://www.pennyshure.com/index.php?entry=entry091122-1414242009-11-22T00:00:00Z2009-11-22T00:00:00ZSchedule updates! ***Just a reminder that the studio will be closed Thanksgiving week. Happy and Healthy Thanksgiving to all of you and your loved ones wherever they may be.
It's easy to overindulge with the holidays upon us. Try to remember your healthy habits. I find that if I keep a written schedule for my personal workouts that I am more likely to stick to the program!
Plan your workouts on your calendars and make yourself come first!
Make sure you stay hydrated by drinking lots of water. You'll be less likely to over eat.]]>http://www.pennyshure.com/index.php?entry=entry091107-1734282009-11-07T00:00:00Z2009-11-07T00:00:00ZShould Pilates be taught in gyms and health clubs? However, believing that Pilates should not be taught in gyms is tantamount to suggesting that the alphabet only be taught in private schools.
Pilates is meant to be the foundation upon which all of our movement patterns, activities of daily living and athletic performance are based. Everyone benefits from doing these exercises daily. Think also of the positive effects on health care costs if people were taught to do these exercises as a part of their pro-active regime to promote good health. A Pilates class is a small price to pay in comparison to post surgery or post fracture care and of course the high cost of living with back pain that millions endure. Imagine the savings in health care spending if everyone practiced the Pilates method and more specifically the Meeks method in combination which is what I teach!
It is imperative to maintain the integrity of Pilates by demanding classically trained, knowledgeable and compassionate instructors. Gym owners must understand and not trivialize the depth of this bodywork for the safety of their clientelle and the reputation of the method. This should be the standard they strive for. ]]>http://www.pennyshure.com/index.php?entry=entry091107-1719082009-11-07T00:00:00Z2009-11-07T00:00:00ZEli Lilly Summithttp://www.pennyshure.com/index.php?entry=entry091023-1928302009-10-23T00:00:00Z2009-10-23T00:00:00ZWorld Osteoporosis Dayhttp://www.pennyshure.com/index.php?entry=entry091023-1918072009-10-23T00:00:00Z2009-10-23T00:00:00ZNOF luncheon Updateshttp://www.pennyshure.com/index.php?entry=entry091003-0737342009-10-03T00:00:00Z2009-10-03T00:00:00ZWorld Osteoporosis DayI will be meeting with our state Senators and Congressmen on the 20th and am eager to share with them my passion for osteoporosis education, prevention and management through exercise and lifestyle modifications. It is imperative that the consequences and severity of impact of this disease be understood, especially in light of the health care issues in our country today. Anyone who would like me to add their point of view please let me know. I am really honored to be a representative for the NOF and for everyone I meet in our support group meetings and through the studio. Thank You all for giving me this opportunity to be your advocate!]]>http://www.pennyshure.com/index.php?entry=entry091003-0725422009-10-03T00:00:00Z2009-10-03T00:00:00ZClass InformationPlease join us for one of the other classes whenever you can!
Thank You!]]>http://www.pennyshure.com/index.php?entry=entry090930-1820262009-09-30T00:00:00Z2009-09-30T00:00:00Znew classes this week!Hope you can make it! Thank You and have a nice week. Penny]]>http://www.pennyshure.com/index.php?entry=entry090920-2153062009-09-21T00:00:00Z2009-09-21T00:00:00ZModels Needed!Thank You!]]>http://www.pennyshure.com/index.php?entry=entry090918-1547402009-09-18T00:00:00Z2009-09-18T00:00:00ZHappy New Year!I want to wish all of my clients, readers and friends, Jewish or not, a very happy and healthy new year. Rosh Hashanah is this coming Saturday. It's a time for me to give thanks for all of my blessings and all of you! Enjoy some apples and honey and have a sweet new year... This is a favorite time of year for me. The end of September marks our 6th year anniversary. The studio has grown from just 1 mat and a magic circle to a fully equipped "dungeon"! I've had and continue to have the pleasure of teaching the most amazing and wonderful clients and continuing with my own education. I am so excited about what the future holds! Remember, life is an occasion - rise to it!]]>http://www.pennyshure.com/index.php?entry=entry090916-1344322009-09-16T00:00:00Z2009-09-16T00:00:00ZGluten free?So, just something for you to think about if you find out you have osteoporosis at a young age. It was a huge shock to me because I thought I was in perfect health. But then again, that is the danger of osteoporosis. It effects us at epidemic proportions and we don't feel sick. That is why doing the exercises I teach every single day is soooo important. They, along with other lifestyle and diet modifications will keep our bones healthy and strong. By the way, I don't miss the pasta or the bread and I've taken up cooking, which is making my family very happy! ]]>http://www.pennyshure.com/index.php?entry=entry090913-1038002009-09-13T00:00:00Z2009-09-13T00:00:00ZNOF Luncheon "A Gift From Mothers to Daughters"I am absolutely thrilled to let you know that Pilates Playground is sponsoring a table at the NOF luncheon this September 24th at the Hotel Pierre in New York. Thank you to everyone who has helped to contribute our $1,750.00 donation to the National Osteoporosis Foundation. I'm sure this will be a huge success and a lot of fun. Keep posted for photos and details of this future event.]]>http://www.pennyshure.com/index.php?entry=entry090913-1025132009-09-13T00:00:00Z2009-09-13T00:00:00Zschedule updates for fallAs of September 1st Pilates Playground is only open at the Voorheesville location. All classes formerly at Plaza Fitness will be offered in this location. We have also added a Saturday morning 9:00am osteo-mat class and a 10:00am basic mat class. Please call Penny if you have questions. The prices remain unchanged. Have a terrific end of summer!!! The studio will be closed on Labor Day. Thank You!]]>http://www.pennyshure.com/index.php?entry=entry090824-1345062009-08-24T00:00:00Z2009-08-24T00:00:00ZNew Classes Begin Saturday, August 1st!10:00am Pilates Basic Mat All classes $15.00 Classes will be in the Voorheesville studio.]]>http://www.pennyshure.com/index.php?entry=entry090724-2030572009-07-25T00:00:00Z2009-07-25T00:00:00Zclass cancellationhttp://www.pennyshure.com/index.php?entry=entry090719-1738572009-07-19T00:00:00Z2009-07-19T00:00:00ZWalkvestwww.walkvest.com to order. Advertised benefits of wearing the vest while walking are accelerated weight loss, increased cardiovascular strength, increase bone density, lower cholesterol and blood pressure, reduce stress and anxiety, increase energy & stamina. I like this vest because the weights are evenly distributed around your core so it is a safe way of adding weight without throwing off your posture, gait and internal plumb line. A vest is much better and safer than holding hand weights or wearing wrist weights. It is also much more reasonably priced than other vests I saw online. Give it a try and let me know what you think!]]>http://www.pennyshure.com/index.php?entry=entry090716-2204452009-07-17T00:00:00Z2009-07-17T00:00:00ZWhere can I buy MBT shoes?www.jccomfortshoes.com. They also have a terrific selection of other shoes as well!]]>http://www.pennyshure.com/index.php?entry=entry090716-1935542009-07-16T00:00:00Z2009-07-16T00:00:00Zmedicine shoes for good posture Here I am in my new MBT sandals walking all over Washington, DC and Georgetown. Now I really resisted buying these sandals because they are ugly! If you know me and know how much I love shoes than you understand already! They are also expensive BUT…they are absolutely worth it and yes I was wearing them with my LBD! (little black dress) Sara Meeks recommends these shoes for walking, core strengthening, bone health, balance and more and I thoroughly trust her opinion so I bought these “medicine shoes” and decided to give them a try. Instantly I was standing taller, engaging my abdominals for balance and could feel the muscles in my legs firing up. I plan on getting a pair of the walking shoes too and the rocking chair (convex) sole makes standing still my little game. Go figure! Give these a try and let me know what you think…]]>http://www.pennyshure.com/index.php?entry=entry090712-1619072009-07-12T00:00:00Z2009-07-12T00:00:00ZOsteo-K
More than 10 million Americans have the bone-weakening disease osteoporosis —approximately 15% of women and 4% of men over the age of 50. Another 34 million or so have osteopenia— bone density that is below normal and may lead to osteoporosis. And every year, two million people with osteoporosis have a so-called “ osteoporotic fracture,” usually of the hip, spine or wrist.
New finding: Experts know that an osteoporotic hip fracture is disastrous— 12% to 40% of victims die within six months (partly because they tend to become depressed and more sedentary). But when Australian researchers studied more than 4,000 people age 60 and older for 18 years, they found that almost any kind of osteoporotic fracture increased the risk for death. Focusing on people over age 75, they found that breaking a wrist increased mortality risk by 40% in women and 80% in men…a spinal fracture doubled mortality risk in both sexes… and a hip fracture more than doubled mortality risk in women and tripled it in men.
Another recent finding: Bone mineral density (BMD) does not accurately reflect fracture risk. A dual energy X-ray absorptiometry (DEXA) test measures the BMD in your hip, spine and wrist. A score of –1 to –2.5 indicates osteopenia…a score under –2.5 signals osteoporosis. But in one study, 82% of women who reported fractures of the wrist, forearm, hip, rib or spine in the year after a BMD test did not have scores indicating osteoporosis (scores of –2.5 or lower).
Overall, BMD predicts only 44% of fractures in elderly women and 21% of fractures in elderly men.
New thinking: The BMD test indicates the hardness of bone, imparted by the minerals calcium and magnesium. But flexibility is what helps bones resist fracture—the bone’s ability to bend a bit and not break.
Flexibility is created by the bone’s collagen, the protein-rich infrastructure. To build bone collagen, you need vitamin K.
THE SECRET BONE-SAVER
Vitamin K (phylloquinone) is a fat-soluble nutrient (like vitamins A and D) found abundantly in leafy green vegetables. Vitamin K helps the liver manufacture proteins that control blood clotting. Vitamin K-2 (menaquinone) is formed in the body from vitamin K. Vitamin K-2 has many functions, including building collagen in bone—and preventing fractures.
New finding: Scientists at Harvard Medical School analyzed 10 years of health data on vitamin K intake and bone health in more than 70,000 women in the Nurses’ Health Study. Those with the highest intake of vitamin K had a 30% lower risk for hip fracture, compared with women who had the lowest intake. They also found that women who ate the most lettuce—the biggest source of vitamin K in most diets—had a 45% lower risk for hip fracture than those who ate the least.
What to do: The government’s recommendation for daily vitamin K intake is 90 micrograms (mcg) to 120 mcg. How do you maximize your intake? Eat your vegetables!
Top vegetables include kale (1,062 mcg per cup), spinach (889 mcg), turnip greens (851 mcg), collard greens (836 mcg), Swiss chard (299 mcg), broccoli (220 mcg), brussels sprouts (219 mcg), butterhead lettuce (167 mcg), cabbage (163 mcg) and asparagus (144 mcg). Among vegetable oils, soybean oil (3.4 mcg per tablespoon) and olive oil (8.1 mcg) score highest.
Don’t worry about cooking—it doesn’t destroy the vitamin.
If you want the greatest peace of mind about getting sufficient vitamin K to prevent bone fractures, you may want to take a daily supplement of the nutrient.
THE POWER OF MK4
Doctors from England analyzed the data from 13 studies on osteoporosis and a form of vitamin K called MK4. They found vitamin MK4 decreased hip fractures by 73%, spinal fractures by 60% and nonspinal fractures by 81%. Compare those results to the average
John Neustadt, ND ¦ Montana Integrative Medicine
Fracture-Proof Your Bones
The Most Important Nutrient Isn’t Calcium
John Neustadt, ND, a naturopathic physician, clinical director of Montana Integrative Medicine and cofounder of Nutritional Biochemistry, Inc., both in Bozeman, Montana. Dr. Neustadt is coauthor of A Revolution in Health Through Nutritional Biochemistry and A Revolution in Health Part 2: How to Take Charge of Your Health (both from iUniverse). www.montanaim.com.
Reprinted with the permission of Bottom Line/Personal
19% decrease in fracture risk from taking supplements of calcium and vitamin D (which aids in the absorption of calcium).
To help my patients, I developed a supplement that contains the same amount and type of the nutrient (45 mg of MK4) used in the clinical trials. The supplement, called Osteo- K, also contains calcium, vitamin D, magnesium and boron (available at www.nbihealth.com).
If you’re taking corticosteroids: Medications called corticosteroids (cortisone, prednisone, hydrocortisone) are powerful anti-inflammatory agents. They are synthetic versions of cortisol, an adrenal hormone. They often are prescribed to help control the symptoms of chronic diseases with an inflammatory component, such as rheumatoid arthritis, inflammatory bowel disease, lupus and severe asthma. Taken regularly for six months or more, corticosteroids can cause osteoporosis. Additionally, taking these medicines for more than six months increases the risk for vertebral fracture by up to 200%. Clinical trials have shown that taking 45 mg daily of MK4 decreases bone loss and fractures caused by corticosteroids.
Caution: If you are taking the anticoagulant warfarin (Coumadin), talk to your doctor before taking any type of supplemental vitamin K, which can block the action of the drug.
DO DRUGS WORK?
You might think that a vitamin K supplement would be a lightweight compared to the widely prescribed bisphosphonate drugs, such as alendronate (Fosamax), risedronate (Actonel), raloxifene (Evista) and zoledronic acid (Zometa).
But drugs are less effective at decreasing fracture risk than vitamin K.
Example: Fosamax decreases vertebral fracture risk by 47%, compared with a reduction of up to 60% for vitamin K.
And the latest research shows that these bone-building drugs can hurt your health…
¦ Esophageal cancer. In December 2008, the FDA said Fosamax and other bisphosphonates might increase the risk for esophageal cancer—and that no one with Barrett’s esophagus (an esophageal problem common among people with heartburn) should take these drugs.
¦ Heart problems. People taking bisphosphonates are twice as likely to experience life-threatening heart irregularities called arrhythmias.
¦ Increased fracture risk. New evidence shows that people who take bisphosphonates for several years may have an increased risk for sudden fractures during normal activity, such as standing or walking. Bisphosphonates improve bone quantity, not bone quality—and may affect bone growth in such a way as to eventually create weaker bones.
¦ Osteonecrosis of the jaw. In this disease—also called “dead jaw”—sections of the tissue of the jawbone die after a major dental procedure, such as a tooth implant or extraction. People taking a bisphosphonate have a 4% risk for this side effect after a dental procedure—and top dental experts are warning that anyone about to have such a procedure should stop taking the drug at least one month before the procedure.
Bottom line: Talk to your doctor about whether a bisphosphonate is right for you. You could take another type of bone-building medication, such as parathyroid hormone, which decreases fracture risk by 65%. Or you could add vitamin K to your regimen.
]]>http://www.pennyshure.com/index.php?entry=entry090712-1545382009-07-12T00:00:00Z2009-07-12T00:00:00Zosteoporosis & bone related illnesseshttp://www.pennyshure.com/index.php?entry=entry090712-1524022009-07-12T00:00:00Z2009-07-12T00:00:00ZwednesdayI have a unique and wonderful opportunity as an instructor to see the future possibilities that are achievable when we practice Pilates, Qigong, Yoga, and other exercises or even just go out for a daily walk! Combined with a healthy diet and lifestyle, everyday can be joyous and aging can be embraced. What we eat is a big part of feeling good each day. This week we had our most recent National Osteoporosis Foundation support group meeting and were fortunate to have nutrition counselor Brianna Harrington as our guest speaker. She had a lot of wonderful information on what to eat for healthy bones. I was thrilled to learn that dark chocolate (think magnesium) is medicinal and I can let go of the guilt! I am also adding kale to my smoothies since it’s a huge source of calcium and vitamin K and really helps build strong bones. They are very green and give a real energy boost! Look for more from Brianna on our website soon. The Skele-Toner modified Pilates mat classes for bone strength and good posture are getting very popular. I am so happy about this. We are all standing up straighter and seeing improvements in flexibility, balance and core strength. Some of us have actually grown an inch and seen dexa-scan results improve from the mat classes alone! So, please come try a class if you haven’t done so already. I will be continuing my studies with Sara Meeks, PT at her Scranton, PA workshop at the end of the month and look forward to sharing more of the “Meeks Method” with all of you… Have a wonderful day & Thank You for your support! Peace, Penny Shure ]]>http://www.pennyshure.com/index.php?entry=entry090611-2038322009-06-12T00:00:00Z2009-06-12T00:00:00ZNEW CLASS CHANGESand the week of July 6-10
New Voorhessville class times beginning Tuesday June 30th: NEW Voorheesville Mat Class @ 9:30 AM Tuesdays and Thursdays Voorheesville 4 PM mat classes will resume in the Fall Voorheesville 5 PM mat class in Voorheesville on-going
Plaza Fitness Monday and Thursday Classes as of June 1 are 12:00 NOON not 11:30 Tuesday 10:00AM Mat Class is cancelled Monday and Thursday Osteo-Tap Class is changed to 1:00 PM
]]>http://www.pennyshure.com/index.php?entry=entry090604-1154332009-06-04T00:00:00Z2009-06-04T00:00:00ZWelcome to the Pilates Playground Blog
Penny has taught dance and aerobics since 1985. She has worked with people of all ages - young children through elderly adults as well as mentally challenged adults. She is careful in her approach and keenly sensitive to her clients' individual needs, whether they have physical limitations or are professional dancers or athletes. ]]>http://www.pennyshure.com/index.php?entry=entry090603-2325402009-06-04T00:00:00Z2009-06-04T00:00:00Z
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