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11/13/2023

How does body mass index (BMI) differ from an in-depth body composition analysis obtained through a DXA Scan with Body Composition?

BMI, crafted in the early 1900s by Belgian mathematician Adolphe Quetelet, provides a swift health assessment using a straightforward formula involving height and weight. Its primary purpose was to assist governments in allocating resources for the general population.

Conversely, an analysis obtained through a DXA scan offers a thorough evaluation of an individual's body composition. This analysis encompasses specific biomarkers such as body fat percentage, lean muscle mass, bone mineral density, and visceral fat.

So, which holds greater value?

DXA SCAN WITH BODY COMPOSITION - The assessment of visceral fat, lean mass, and bone mineral density is pivotal in identifying risk factors for metabolic diseases, cardiovascular diseases, sarcopenia, osteoporosis, and other chronic conditions. This scan not only provides valuable insights but also enables targeted optimization of specific areas that require attention.

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11/10/2023

Did you know poor sleep can lead to pre-diabetes or diabetes? Here are 5 ways to improve the quality of your sleep.

1. Set the thermostat between 67-69 to allow for a quick drop in core body temperature and rapid sleep onset.

2. Limit your food intake at least 1.5 hours (ideally) before bedtime for maximizing heart rate variability and deep sleep duration.

3. Reduce bright light sources in the early evening to optimize endogenous melatonin release.

4. Maintain a consistent bedtime, even on the weekends, to avoid any disruption to your circadian rhythm.

Try out these methods and let us know if this helps in the comments!

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11/07/2023

Have you recently been diagnosed with osteoporosis or osteopenia either through our DW Assessment or by your doctor? Try performing overhead presses, squats, and deadlifts.

A study revealed that post-menopausal women who had been diagnosed with osteoporosis had a significant improvement in bone mineral density after performing 5 sets of 5 repetitions (>85% of 1RM) and impact loading (jumping) supervised over the course of 8 months 🏋🏽‍♀️⛹🏽‍♀️🦴

Takeaway: start lifting heavy, but take your time to progress safely💪🏼

PubMed ID- 22777332

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11/04/2023

Did you know just 2 minutes of walking after a meal is surprisingly good for you?

Previous research has found that a 15-minute walk after a meal can significantly reduce blood sugar levels, but more recent studies have shown that it only takes a few minutes to make that same impact.⁠
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Grabbing a cup of coffee on your lunch break or going for a stroll down the hallway in between meetings are great ways to actively engage your muscles to help soak up some of that excess glucose from your last meal, in turn helping lower your blood sugar.⁠
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If you’re one that has a rigid schedule, standing will have slightly more benefit than sitting will, but even those few steps could significantly impact your blood sugar levels for the better!⁠⁠

Source: New York Times; PMID: 35147898⁠

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11/03/2023

During the months of approximately April to the end of September, you can produce Vitamin D from the sun ☀️ Throughout the rest of the year, you will need to rely on getting Vitamin D through supplementation and/or diet 💊🐟️🍳⁠
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Why does Vitamin D matter? ⁠
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Vitamin D helps the body absorb and retain calcium and phosphorus which are necessary for building bone 🦴 Vitamin D can also reduce inflammation, control infections, and reduce cancer cell growth. ⁠

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10/31/2023

Starting your day with 16 oz of water is a great way to take control of your weight loss goals! Research studies have shown that drinking 16 oz of water creates a thermogenic effect that can boost your metabolism by 30% for more than an hour🚰⁠

How many glasses of water do you drink per day?⁠

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10/27/2023

Aim for 7,500 steps per day!

A study published in the 2019 Journal of the American Medical Association found that women who took at least 4,400 steps her day had a 41% lower mortality rate than the women who took 2,700 steps.

The more daily steps women took after hitting 4,400 the better until around 7,500 where then the benefits plateaued.

JAMA Intern Med. 2019 Aug 1; 179(8):1105-1112. PMID: 31141585

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10/25/2023

This Kale and White Bean Minestrone from Pamela Salzman is the perfect soup to warm you up on those chilly autumn nights!

Pair this delicious soup with a piece of grilled chicken, salmon, or a side salad topped with baked tofu to round out the meal.

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Recipe:

3 Tablespoons unrefined, cold pressed extra-virgin olive oil
1 onion, chopped
2 carrots, peeled and chopped
2 stalks of celery, chopped
6 cloves of garlic, chopped
2 Tablespoons tomato paste ( I like Bionaturae)
1 teaspoon fresh rosemary, chopped (measure the rosemary, then chop)
3 ½ cups of cooked white beans (such as Cannellini or Great Northern) or 2 15-ounce cans, drained and rinsed* click here to learn how to make your beans from scratch
2 teaspoons sea salt and freshly ground black pepper to taste (You will need about 3 teaspoons of salt if your stock is unsalted.)
piece of rind from Parmesan cheese (if you have it, otherwise don’t worry about it)
6 cups of chicken or vegetable stock, preferably homemade or 4 cups stock + 2 cups water
6 cups of stemmed, coarsely chopped kale or Swiss chard leaves*
Accompaniments: serve with garlic toast, a drizzle of olive oil and/or grated Pecorino or Parmesan cheese

For instructions - visit this link!

https://pamelasalzman.com/kale-white-bean-minestrone-recipe/

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10/20/2023

Lunch meeting with our Director of Physical Therapy, Auren Manalo, Director of Wellness and Nutrition, Tracy Freedman, and Founder, Jane Danford.

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10/11/2023

We have received many questions about the book “Outlive” by Dr. Peter Attia. This exceptional book seamlessly ignites our passion and aligns with our core beliefs and practices at DW. We perform many critical assessments detailed in "Outlive."

Our DW Virtual Assessments include the DXA Scan with Body Composition, V02 Max, Continuous Glucose Monitor, Full Body MRI, In-Depth Blood Panel, Strength Testing, and more.

We are dedicated to ensuring these assessments are easily accessible, so we've partnered with the nation's leading facilities to accomplish this.

We understand that data alone doesn't catalyze transformation; therefore, after we receive your health data from the assessment, our team teaches you how to leverage the data to optimize your nutrition, lifestyle, exercise, and pharmaceuticals/supplements (if necessary) to live your longest, healthiest, most active life.

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10/10/2023

Experience the delicious flavors of autumn while meeting your daily protein needs with our Fall Harvest Salmon and Sweet Potato Hash. This hearty and wholesome dish combines the richness of wild-caught salmon with the earthiness of sweet potatoes and kale, all brought together with a creamy tahini dressing. It's a perfect meal to savor the essence of the season.

Read all about it on our blog & save this post to reference later!

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09/22/2023

Did you know that being weak relative to strong increases your risks of all cause mortality by 250%?

Interested in finding out if your strength is sufficient enough for you to live a long, healthy and active life? Reach out to sign up for your DXA scan with Body Composition.

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