Bone Health from the Inside Out
On June 8, 2005 the University of Albany was the site of an inaugural collaborative event appealing to older adults in both the university and surrounding Capital Region communities. The event, Bone Health from the Inside Out, was sponsored by WellCare, and was planned and implemented through a collaboration consisting of the Elder Network of the Capital Region (ENCR), Older Adults Services and Information Systems (OASIS), the Retired Senior Volunteer Program (RSVP) and Sunnyview Hospital and Rehabilitation Bone Health Center. Each of these organizations delivered a unique perspective throughout the development and implementation of the project whose goal was to improve health and wellness of Capital Region residents through increased awareness and education related to the identification, prevention and management of conditions directly affected by bone health.
The event was free of charge and included a plenary session, presentations by experts, educational workshops, a special chef-inspired bone healthy luncheon, and a variety of exhibits including screenings and interactive demonstrations. Additionally, each participant received a folder of related educational materials and resources.
Topics included falls prevention, managing disease, adaptive technologies, nutrition and healthy eating, and strengthening exercises. Educational materials distributed to all participants included additional information about topics covered in workshops, facilities/locations for exercising, and maintaining physical activity throughout the Capital Region, and a wealth of resources for more information about maintaining bone health.
The plenary session for the day addressed issues related to the disease of osteoporosis. The keynote plenary was delivered by Dr. John Assini from Sunnyview Hospital and Rehabilitation Center. Dr. Assini focused his presentation on prevention, condition management and treatment strategies including nutrition and exercise. The keynote address was delivered while event participants enjoyed a complimentary bone healthy lunch.
The luncheon and a focus on healthy eating remained one of the primary foci of the day. The event culminated in a chef demonstration in which a master chef demonstrated to how quickly and easily one can make bone healthy meals at home. The day also provided ample opportunities for participants to learn about the importance of exercise in maintaining flexibility and supporting bone health. RSVP Strong Bones Plus volunteers demonstrated exercises to participants in several interactive workshops.
Exhibitors from around the Capital District provided information about programming and services to the participants. Exhibitors included WellCare, Sunnyview Hospital and Rehabilitation Center, Bellvue Hospital, The New York State Department of Health, and the New York State Office for the Aging. Many were able to provide interactive demonstrations and a variety of information and educational materials. Interactive exhibits included heel scans, a blood pressure clinic, massages, hearing tests, Tai Chi, and a healthy "smoothie" exhibit.
"Smoothies" are a delicious and calcium-rich way to maintain healthy bones. Here are some recipes that were featured at the event.
Smooth Out Your Mornings 
We've all heard that breakfast is the most important meal of the day, and it's absolutely true. You can get even more out of your morning meal by doing less-put everything you need in the blender and in a few delicious sips, you'll be on your way to the healthiest breakfast you've ever had.
Smoothies let you build your own personal food pyramid in one yummy drink, and they taste good, too! They're easy to make, fun to invent, and can be a very important vehicle for getting all kinds of bone-healthy nutrients, minerals, and antioxidants. In addition, with the right ingredients they can help boost your immune system, fight against cancer, improve your memory, get your digestive system on track, and improve your overall health.
Adding yogurt to your smoothie is a great way to get lots of calcium, and if you buy yogurt that contains live cultures, it won't trouble you if you're lactose intolerant. For those who have to stay away from dairy products, there are other great alternatives like soy milk or fortified rice milk, both of which are high in calcium and vitamin D (important for absorbing calcium)
Below you'll find recipes for a regular and dairy-free smoothie. These are easily tailored to suit your tastebuds, so have fun and feel free to experiment!
Breakfast For Your Bones
- 1 large banana
- 1 cup juice (calcium fortified orange, pomegranate, or pineapple, or mix)
- 1 cup non-fat yogurt with live cultures
- 1 Tbsp soy powder, green tea powder, or flax meal
- 1 cup frozen fruit (try raspberries, blueberries, strawberries, peaches, or a mix)
Directions:
Blend ingredients until smooth.
Drink immediately or take on the run! Makes 2 large servings.
Easy Chocolate Soy Shake
- 1 large banana
- 3 Tbsp firm tofu (or you can substitute plain or vanilla protein shake mix, which you can purchase at any supermarket or health food store)
- 2 ½ cups chocolate milk or chocolate soy milk
Directions:
Blend ingredients until smooth.
Pour into large glass and drink immediately, or pour into thermos and drink on the go!
Where to Shop
Most grocery stores now have organic or health food sections where you can find tofu, soy milk, rice milk, and a variety of juices.
Also, try health food stores for the widest selection.