Cooper Aerobics

Motivation for a Healthy Diet

2012-01-11T10:00:00.000-06:00

By: Elana Zimelman, RD, LD, CDE, Registered and Licensed Dietitian and Certified Diabetes Educator at Cooper Clinic.

How’s your New Year’s resolution coming along? Set yourself up for success by using these motivational and easy tips that will stick around beyond the month of January.

Start your day with a healthy breakfast. If you often skip breakfast because you’re too rushed, not hungry or saving calories for later, consider that many studies have shown that people who regularly eat breakfast are more likely to manage their weight than those who do not. Ideally, try to capture three food groups at this meal. Combine whole grains with fruit and dairy and/or lean protein. For example, try one cup of cooked oatmeal topped with ½ cup blueberries and one tablespoon of sliced almonds. If you’re running out the door, grab a high fiber granola bar, a small banana and a fat free yogurt.
Shape up your plate with color. Have you noticed if your plate has mostly brown and white foods? The average American’s plate is filled mainly with starch and meat and sadly lacking in color. Aim for at least two different colored vegetables to make up ½ of your plate. This will not only add more variety of foods to your diet, but it will help keep you in shape. Don’t forget dessert! Choose a bowl of mixed fruit in favor of a bowl of ice cream.
Try new foods in the New Year. Most of us get into a rut of eating the same foods day in and day out. Get a little adventurous. Taste a “new” whole grain like quinoa or whole grain couscous. Try a different type of nut butter such as almond butter. Taste a pomegranate or jicama for the first time. Keep in mind, if you don’t like the first bite, try it a few more times on other days. You might surprise yourself to learn that you like it!

What nutrition tweaks can you try in 2012?

For more information on Cooper Clinic Nutrition Services or to schedule a consultations, visit our website or call 972.560.2655.

Going from "N" to "D"

2011-12-28T11:11:00.000-06:00

By: Emily Santanelli, Programs & Community PartnershipsDirector at CooperFitness Center

We tend to live our lives in"Neutral." What does that mean? Well, we may have the bestthoughts for our lives and health, but nothing ever changes. You may wantto workout more consistently or eat more healthfully. You may want tostart running or become a healthier parent. All great desiresright?

Why don't they happen ? Why are changes nevermade? Why are the desires forgotten in a week or two? Becausewe are living in Neutral when we need to shift our lives into Drive. It is not enough just to wantto change or want to be healthier.

First you must believe that change really is possible. That you can accomplish what you set out to do. Second, a decisionto change musthappen. You have to decide to take the necessary steps or educateyourself, no matter how difficult, to implement change. Third, you musttake the small steps over and over againfora period of time until the change isn't what you want or what you hope for, itis who you are naturally. This is also referred to as disciplining yourself.

Change is not easy. And in the instant gratificationworld that we live in, that can be a hard pill to swallow. But if youkeep taking tiny steps over time in the direction you want to go, eventuallyyou get to the place of accomplishing what you set out to do. A car willonly coast if in Neutral. It's not until you put it in Drive that you canaccelerate and navigate and get where you want to go.

As 2012 approaches, don't just make some resolution tochange. You'll end up disappointed. Take the necessary steps toactually become the person you want to be. It may take months or years,but the payoff of actual change will be well worth the cost.

Don't Let Stress Make You a Grinch

2011-12-21T16:53:00.000-06:00

By: Emily Santanelli, Programs & Community Partnerships Director at Cooper Fitness Center

Ahhh, the holidays....They are supposed to be full of cheer and merriment. It is a time when we experience those magical family moments and create memories for years to come. It is a time to reflect and be thankful. Or maybe not. While we all may agree with the sentiment, the reality is that the holidays can go from the "Most Wonderful Time of the Year" to the craziest time of the year in a matter of minutes. Instead of spending quality time, you become a grinch, and try to survive it all. Here's some tips for keeping that grinch away.

Know your limits. I know mine. I can only take so much stress. I can handle a couple days in a row of going from morning til night. But day four is my limit. On day four of non-stop craziness, I become a very mean mommy. I snap easily, and while those of you who know me perhaps can't see it, that's because we often take our stress out on those we love most. My work gets the best of me, but my family can sometimes get all of me - the good, the bad and the ugly. So one tip is to know your limit, and don't get too close to the line. I don't schedule four days in a row of craziness anymore. I know I may have a couple of days that are nuts or even a whole week, but I know I have to have a somewhat "normal" day in the mix or I am not happy, and those around me aren't either.
Make sure you get a full night of sleep. Burning the candle at both ends or staying up because your mind is turning with all the things to get done or analyzing all the "delicate" situations you are encountering only leads to more stress. When we don't have enough or good quality sleep, it can compromise our immune system, cause more stress and increased blood pressure. Try listening to a relaxation CD or mp3 before bed to unwind and write down your thoughts in a journal. Taking this time to settle down will help you fall asleep faster and help the quality of your sleep.
Work out the stress. It's no secret that exercise can help you de-stress. A good 30 minutes of heart pumping activity every day can lower your stress level, and your blood pressure and help the quality of sleep you have. Exercise can also increase your blood flow to the brain and help you think more clearly and efficiently. You may even notice after a workout, you are generally happier and more upbeat.

There are many ways to de-stress. Each person has those special little things that "comfort" them. Maybe a cup of tea, music, silence or a nap. If you are becoming a grinch this week maybe it's time for some comfort, exercise and planning. Don't let the grinch steal your joy and the special time with those you love most.

Happy Holidays from Dr. Cooper!

2011-12-19T15:43:00.000-06:00

Wishing you and your family a very merry Christmas and a happy, healthy New Year from Dr. Cooper and everyone at Cooper Aerobics!

12 Gifts for a Fitness Christmas

2011-12-19T14:13:00.000-06:00

This holiday season consider giving a different kind of gift to your loved ones. Skip the Christmas sweaters and fruit cake, and opt for a gift of health for the fitness junkies in your life.

Whether you’re looking for great gifts to set under the tree or stuff in the stocking, we’ve got you covered. Cooper Fitness Center professional fitness trainers, Paul Mossa and Carla Sottovia, PhD, gathered their top 10 picks for fitness-related gifts.

Professional Fitness Trainer – One of the best gifts you can give this season is a session with a professional fitness trainer. The experience and expertise provided in personal training sessions are able to give the client a healthy, safe and individualized program.
Sports Professional – Give the gift of sports this season with a group or individualized session with a sports professional. Cooper Fitness Center in Dallas offers tennis, swimming, martial arts, boxing, basketball and running classes.
Kettle Bells – These weights are versatile and perfect for anyone who enjoys fitness. They can be used at home or the gym and make a great substitute for dumbbells.
Resistance Bands/TRX Suspension Trainer – Both items are easy to store or travel with and can be used virtually anywhere as long as you have something hang them on or connect them to. You can also be sure to receive a total-body workout.
Heart Rate Monitor – Whether you choose a chest strap model or a simple watch, heart rate monitors are perfect gifts for runners or cyclists.
Weight Vest – When you’re at home and need a great weight resistance tool, try the weight vest. It can be used for most exercises.
The Stick – Sold at The Coop in Cooper Fitness Center in Dallas, The Stick is an effective tool to use after a workout. It helps loosen tight muscle tissue and increases circulation to muscle fibers.
Foam Roller – Another tool for muscle massaging, a foam roller is able to eliminate and prevent muscle knots.
Stability Ball – This multitalented piece of equipment can be incorporated into many types of fitness training such as weight training and Pilates.
Interval Timer – This small timer is great for timing your workouts and rest periods in between workouts. It will help achieve the discipline and structure for a complete routine.
Hand gripper – Grab a hand gripper for an easy hand and forearm working, and it makes a great stocking stuffer!
Jump Rope – A jump rope is another perfect stocking stuffer for easy cardio training.

For more information on Cooper Fitness Center or to schedule an appointment with a professional fitness trainer, please call 972.233.4832 or visit our website.

Healthy Foodie Gifts

2011-12-14T12:50:00.000-06:00

I am a huge fan of DIY (do it yourself) gifts around the holidays, especially if it includes something sweet. But I often wonder if what seems like a delicious treat might actually be a nutrition nightmare. I asked our resident experts from the Cooper Clinic Nutrition Department to share some of their favorite holiday foodie gifts.

Dutch Apple Crumble as a Gift
Ingredients
1/3 c. brown sugar, firmly packed
3/4 c. sugar, divided use
1/8 tsp. salt
1/2 tsp. cinnamon, divided use
1 c. flour
1/4 tsp. baking soda
1 (1 c.) container or bag
1 (2 c.) container or bag
6 apples
1 pastry blender (optional)
1 9-inch pie plate
1 decorative kitchen towel

Combine brown sugar, 1/4 c up sugar, salt and 1/4 teaspoon cinnamon; place into small container or bag.
Combine flour, 1/2 cup sugar, baking soda and 1/4 teaspoon cinnamon; place into larger container or bag.
Arrange two containers/bags, apples, pastry blender and recipe at right in pie plat. Tie towel over middle, allowing ingredients to show. Attach recipe.

Cooking Directions
Ingredients
Dutch Apple Crumble Kit
Nonstick vegetable cooking spray
1/4 c. margarine
Nonfat vanilla frozen yogurt (optional)

Toss apples with ingredients in small container.
Place into pie pan that has been coated with cooking spray.
Cut margarine into ingredients in larger container until mixture resembles cornmeal, using a pastry blender or food processor.
Sprinkle this mixture over apples, patting lightly with fingers.
Bake at 350 degrees for 60 minutes (You may want to place a cookie sheet under the pie pan just in case juices boil over.
Allow to cool
Top with nonfat vanilla frozen yogurt, if desired.

Yield: 8 servings

Per Serving:

249 cal, 6 gm fat, 2 gm pro, 49 gm carb, 0 mg chol, 129 mg sodium, 2 gm dietary fiber

Hot Fudge Pudding Cake as a Gift

Ingredients

1 1/4 c. sugar, divided use

1 c. flour

7 T. cocoa powder, divided use

2 tsp. baking powder

1/4 tsp. salt

1/2 c. brown sugar, firmly packed

1 (2 c.) bag or container

1 (1 1/2 c.) bag or container

1 decorative container or basket

In a medium bowl, combine 3/4 cup sugar, flour, 3 tablespoons cocoa powder, baking powder and salt. Pour into larger back or container.
In a small bowl, combine remaining 1/2 cup sugar, brown sugar and remaining 4 tablespoons of cocoa powder. Pour into smaller bag or container.
Place both bags in a decorative container or basket and attach recipe at right.

Cooking Directions
Ingredients
1 Hot Fudge Pudding Cake Kit
1/2 c. skim milk
1/3 c. margarine, melted
1/2 tsp. vanilla extract
1 1/4 c. hot water
Cool Whip Lite (optional)

Pour contents of larger bag into a bowl. Blend in skim milk, margarine and vanilla extract; beat until smooth.
Pour batter mixture into a 9x9-inch pan.
Sprinkle mixture of smaller bag evenly over batter.
Pour hot water over top; do not stir.
Bake at 350 degrees for 40 minutes, or until center is almost set.
Let stand 15 minutes.
Spoon into dessert dishes, spooning sauce from bottom of pan over top.
Garnish with Cool Whip Lite, if desired.

Yield: 9 servings

Per Serving:

276 cal, 7 gm fat, 2 gm pro, 52 gm carb, 0 gm chol, 258 gm sodium, 2 gm dietary fiber

Seasoned Nuts
Ingredients:
2 c. pecans
1 c. shelled pistachios
2 c. almonds
1/2 tsp. coriander
1/2 tsp. cumin
2 T. trans-fat free margarine
2 T. brown sugar
2 T. Worcestershire sauce
2 tsp. sea salt or to taste

Preheat oven to 325 degrees
Place nuts on baking sheet (with rim). Mix nuts every 10 minutes or so.
Additionally, in a small sauce pan over low heat, add spices and brown sugar, Worcestershire and butter. Stir until dissolved.
Drizzle sauce over nuts until well coated.
Cool completely.

Makes 5 cups.

Recipes courtesy of Patty Kirk, RD, LD, Co-Director of the Nutrition Department at Cooper Clinic, and Meridan Zerner, MS, RD, CSSD, LD, Registered Dietitian, Cooper Clinic Nutrition Department.

Tips From Our Experts: Sleep Well This Holiday Season

2011-11-30T09:42:00.001-06:00

The holiday season is here! Festive decorations, sparkling lights and baked goodies, the holidays are time of joy and excitement. But it may come at a price: your sleep. Around this time of year busier days and longer "to do" lists can keep our bodies and minds going non-stop, often making it difficult to relax and fall asleep. We asked some of our resident experts at Cooper Aerobics for their tips on how to keep your holiday nights full of zzz's.

Carolyn Terry, MD
Internal and Preventive Medicine Physician, Cooper Clinic
1. Avoid eating a big meal too close to bedtime. This may trigger acid reflux and heartburn symptoms and that will keep you up for hours.

2. Keep exercising through the holidays! Everyone is busy running around trying to complete their holiday shopping, participating in holiday activities, etc. and it can be easy to excuse yourself from your usual fitness routine. Don’t! Consistent exercise is one of the best natural remedies to insomnia and sleep disturbances.

Meridan Zerner, MS, RD, CSSD, LD
Registered Dietitian, Cooper Clinic Nutrition Department
1. My favorite mantra is "Take a walk, take a breath, take a break" - all three things lend themselves to better sleep by relaxing the body and the brain.
2. Be mindful of the timing of your caffeine. It has a 12 hour half life, so that espresso in the afternoon will make it really hard to get a good, restorative night of sleep.

Carla Sottovia, PhD
CooperPT Mentorship Developer and Director
Director of Fitness and Personal Training Education, Cooper Fitness Center
1. Meditate before going to bed. Sit Indian style, close your eyes, relax your hands and perform five minutes of diaphragmatic breathing (take in air through your nose, letting your diaphragm expand, and exhale through your mouth). Let your mind travel through your favorite places.
2. Stretch before going to bed. Lie down on your back, bring your knees to chest, hug knees and hold position for 60 seconds. Take deep breaths in and out at a slow pace.

Colleen Loveland, MS, RD, LD, CDE
Registered Dietitian, Cooper Clinic Nutrition Department
1. Try not to go to bed either hungry or stuffed, as discomfort will keep you awake.
2. Avoid caffeine and alcohol. Caffeine is a stimulant and can disrupt quality sleep. Alcohol may make you drowsy and tired at first, but usually ends up interrupting good sleep.

Mary Edwards
Director of Fitness, Professional Fitness Trainer, Cooper Fitness Center
Find activities that are calming, not stimulating, to engage in an hour or two before going to sleep. Turn off the cell phone, computer and TV! Instead, try taking a hot bath or reading a good book.

Wendy Ruggerio
Massage Therapist, Cooper Spa
Aromatherapy is my go to answer - it works quickly and it's natural. Most stress related sleeping issues respond well to aromatherapy. Lavender has sedative-like qualities and is calming, soothing and balancing. Use a few drops in bath water (no more than 30 drops), spray on your pillow or on a cotton ball/pad and place in pillow case. I have found it lengthens my sleep time, I feel I reach a deeper sleep and I wake up feeling refreshed.

Diabetes Do's and Don'ts

2011-11-09T10:07:00.000-06:00

By: Elana Zimelman, RD, LD, CDE, registered and licensed dietitian and certified diabetes educator at Cooper Clinic.

Did you know that every 17 seconds someone is diagnosed with diabetes? By 2050 an estimated one in three Americans will have diabetes, according to the American Diabetes Association. November is American Diabetes Month. This is a critical time for us to get involved personally and in our communities to the fight against this terrible disease.

You or someone you know may have diabetes or prediabetes. Here are some simple eating tips you should never do and things you should do to manage or prevent diabetes.

Do:

Be mindful of what you eat. Life is hectic and sadly, we don’t take time out to really pay attention to our day-to-day eating routine. We follow old habits that may require a few tweaks. Take a moment to stop and watch what you eat and purposefully avoid the many distractions like watching TV, working on the computer or talking on the phone while eating. You might be surprised at how much more you enjoy your food when you’re actually paying attention to it!
Balance your meals with lean proteins, healthy fats and complex carbs. Strive to eat from at least three food groups at every meal. This is a great way to capture a wider variety of healthy foods in your diet. For example, combine about three ounces of grilled tilapia with a small scoop of brown rice (the size of a baseball) and one cup of mixed veggies tossed lightly in olive oil. Serve this up with a green salad drizzled with one to two tablespoonfuls (the size of your thumb) of light dressing. Enjoy a cup of berries for dessert. That’s a great meal!
Plan ahead meals and snacks. At first, it might take a bit longer to go through the grocery store and fill your cart with healthy staples. Once you develop a smart shopping system, your trips will take half the time. Plan out what you and your family will eat for the week, and follow a simple routine that works for you.

Don’t:

Miss meals. Commit to eating throughout the day. Spread out your calories and carbs for the best blood sugar control. It is optimal to eat every three to four hours to include at least three meals and a snack. This will improve your blood sugars and boost your metabolism. Remember to plan ahead, so when life gets hectic, you have already mapped out what you intend to eat.
Make starches the main course. High fiber starches and whole grains are excellent source of carbs, but all in the right proportion. Start by selecting these types of carbs and make them a side dish on your plate. They should literally take up ¼ of your plate. One cup equals the size of a baseball, so aim for a portion that size or smaller. Fill the rest of your plate with volumes of non-starchy veggies and a small serving of protein. Remember your meals should contain at least three food groups—that makes for a perfect plate!
Get frustrated with healthy eating. When you are working on anything new, such as a work or home project, it may be daunting at first. But, you find that it eases up over time as you accomplish smaller steps towards the end goal. The same is true with working on your healthy eating habits—they take time and work. There’s no magic bullet, but once you’ve made some progress, things do get easier! My patients will even say, “I thought this was going to be so hard, but it’s actually easier than I ever imagined.” It is worth the investment!

This November, take a moment to think about how you can help yourself or those you love who may have diabetes or prediabetes. Diabetes is highly preventable and manageable. As little as a five to ten percent weight loss can significantly improve your blood sugars and reduce your risk of getting diabetes by 58 percent! Take the first steps and stay in charge of your health!

For more information or to see a registered dietitian and diabetes educator at the Cooper Clinic, call 972-560-2655.

Should I Have a Personal Trainer?

2011-10-27T11:31:00.000-05:00

By: Emily Santanelli

Programs & Community Partnerships Director, Cooper Fitness Center

Often times when beginning a workout schedule or joining anew workout facility, the question comes up “Do you need a trainer?” There are many factors that play into makingthis decision. At different seasons inmy life, I have used a trainer and at others, I haven’t. These were critical elements in determiningmy need to work with someone:

Financial. The most obvious thing that most people have to consider when thinking about a trainer is whether or not they can afford one. Training rates vary greatly by facility or for in-home trainers. On average, training rates can run anywhere from $60/hr up to $200/hr or more. If finances are tight, but you feel it best to have a trainer, a couple of suggestions would be to train 1-2 times every 4-6 weeks. This way, you can have a new workout program made and make sure you are staying on track with your goals, while not breaking the bank. Often people feel “bad” for not being a regular client, but a secret you may not know is that trainers love clients that get programs made every now in then. It can actually help them fill in the gaps in their schedules between regular clients. Make sure you tell your trainer ahead of time your expectations, that you want a written program you can do on your own. Another way to cut the cost is to split the training session with a friend. Rates are usually higher for two people, but the out of pocket cost per person is less expensive.

Consistency. If you are paying for a gym membership but not ever using it, you may want to consider using a personal trainer. There are many ways to increase workout consistency, such as having an accountability buddy or regularly attending a group exercise class. If you are having a hard time either getting to the gym or challenging yourself when working out, then a personal trainer would be for you. You may want to start with two times each week and on your off days, stick with walking or some form of cardio (or your trainer may give you assignments to do on your off days). If you are making some headway and are developing the habit of working out, then you may try to backing off to once a week, however some people prefer to continue with a trainer. It’s about finding what works best for you.

Knowledge is key. There is a ton of information available about working out…yes, there’s an app for that. The problem is that most people don’t fit the cookie cutter mold. Workout sites and articles can be great resources, but they can never take the place of individualized attention to specific needs. You may have an injury, a heart condition or just found out you are pregnant. Most people have specific issues that need to be taken into consideration when working out or creating a workout plan. While there is no license that is required for personal trainers as it is not a heavily regulated industry, there are many reputable organizations that offer personal training certifications. These organizations include The Cooper Institute, American College of Sports Medicine (ACSM) and National Association of Sports Medicine (NASM). Having a personal trainer with a degree in kinesiology or exercise physiology is also beneficial. Remember that knowledge goes along with consistency. My degree is in Kinesiology and I work for a health organization, but I couldn’t workout consistently to save my life. I am someone who benefits from using a personal trainer because even though I have the knowledge, I need the accountability and have the desire to “turn my brain off” for an hour and let someone else do the thinking.

A good personality match. You may have worked with a trainer before and it got off to a rocky start or you may have worked with someone for years and things headed south. While knowledge is important in selecting a personal training, you need someone that you “click” with. This may not be as important if you are only having a program made every month or so, but if you are training weekly with someone you will want to have a good rapport with them. Just because you don’t “click” with someone doesn’t mean they are a bad trainer, it just means that they are not the right fit for you. You may want to tell someone at your workout facility what kind of personality you enjoy working with and then have them make the suggestion. For instance, you may want someone who works well with moms, is upbeat and understanding. Someone else may prefer a direct, no nonsense drill sergeant. Finding the right personality is one of the most important factors in choosing a trainer.

You may be someone who regularly exercises, doesn’t have anyspecial health conditions and feels confident in your ability to access and useresources for working out. If that’s true, a trainer may not be worth thefinancial commitment. On the other end, you may be someone whose financialresources and schedule are not an issue and you choose to have a trainerregularly. Most of us fall somewhere in between. If so, these tips can help youdecide if you need a trainer, how often and who to choose.

For additional information about Cooper Fitness Center or to find a personal trainer, visit cooperfitnesscenter.com.

Step Out of the Slump

2011-10-24T08:51:00.000-05:00

By: Emily Santanelli, Programs & Community Partnerships Director, Cooper Fitness Center

There is a Dr. Seuss book I love. You are probably familiar with, "Oh the Places You'll Go." In this book Dr. Seuss explains to a lively young fellow about the journey of life with all its ups and downs. Here is a short portion about the downs.

"You'll come down from the Lurch with an unpleasant bump.

And the chances are, then, that you'll be in a Slump.

And when you're in a Slump, you're not in for much fun.

Un-slumping yourself is not easily done."

You may be in one of those slumps. Or in my case, perhaps a workout funk. Sometimes they last a day or two, but others can go on for quite some time. There are seasons when I'm super motivated, and even when I don't feel like working out, I do anyway. But this is not one of those seasons.

Un-slumping yourself is not easily done. There are many factors that go into un-slumping, but the first one usually involves choice. Behavior change is not the easiest thing. The good news is changing a habit doesn't involve big choices, just consistent ones. If you take little steps in the same direction long enough, soon moving in that direction becomes a habit. It becomes who you are. Getting started is often the most difficult part. This is true not only with exercise, but with many areas of life including diet, stress management and emotions.

Think of something you are trying to change. I want to exercise more consistently (among other things like being more thankful, getting up earlier and being a more patient mommy). Don't strive for big changes. Strive for consistent choices. I may only exercise 10 minutes a day this week, but I worked out, and I did it consistently. Maybe next week it will be 15 minutes a day.

You may not be in a slump with exercising, but you may be in another kind of slump. Be thoughtful of what small, consistent choices you can make this week to start moving in the direction you want to go. You can change with consistency, and one day that hard change will become your natural habit. As Dr. Seuss says, "Kid, you'll move mountains!"

I know you can do it! Keep moving and keep logging!

Mix in Some Fitness Fun

2011-10-17T11:09:00.000-05:00

By: Emily Santanelli, Programs & Community Partnerships Director, Cooper Fitness Center

Tired of the same old, same old? You may be one of those people who religiously comes to the Fitness Center, walks or jogs for 30 minutes and does some weights, and then are off and on your way. Or you may take the same class every time you come. For some people routine is key, and doing anything to shake it up may throw off their game.

However, many of us get bored doing the same thing. Our bodies were actually designed to need change. You may be familiar with the plateau principle. Basically, the theory goes that after so many weeks of doing the same type and amount of physical activity, our bodies can adapt to that fitness level and plateau out. Another way of saying this is that when we do something different or harder, it challenges us physically, but if we keep doing the same thing long enough, our body will improve to that point, but then adapt to that level of fitness. This is why when you try a new workout for a while, you feel or even may notice that you look different, but after a while, you feel like you're not improving beyond that point.

What your body needs is a change; a new challenge to create a response. This can be done through many ways including:

Increasing the amount of time you exercise
Increasing the intensity (or varying the intensity)
Changing the type of activity

One thing you may not have thought of is having some fun. Instead of thinking of your workout as a strategy, or something to check off the list for the day, challenge yourself to have fun. This may mean you try something new. Perhaps it's a new class or a new piece of equipment. Perhaps you sign up for a 5k with a friend. Maybe you create a contest in your family or with your spouse, or instead of just walking, you race against a buddy.

By thinking of new ways to have fun, you'll automatically change up your routine and create new challenges for your body. It will also keep your workouts interesting, and perhaps move them from the "check-off the list" category into the "something to look forward to" category. This month, try to sprinkle in some fun and enjoy something new.

Leave me a comment or ask me a question. I look forward to helping you get a fun start to your new fitness challenge!

Dr. Cooper Encourages Proper Supplementation

2011-10-14T09:55:00.000-05:00

Since 1997 Kenneth H. Cooper, MD, MPH, founder and chairman of Cooper Aerobics, and an advisory board of respected experts from four leading universities have been studying nutritional supplements and what role they play in health and preventive medicine. That research led to the development of Cooper Complete® nutritional supplements. Our philosophy with supplements is that they work as an insurance policy to help fill in the gaps of what we most likely are not getting through our daily diet.

Dr. Cooper has long advocated that proper supplementation starts with a balanced diet. While it is always best to receive vitamins and minerals through food, in reality most people are unable to get the proper amount of vitamins and minerals through diet alone. Men and women should review their supplementation needs with a physician who knows them and their general health.

Our recommendation for proper supplementation remains the same despite a recent study in the Archives of Internal Medicine regarding vitamins. To read our statement regarding this news, please click here.

For additional information on Cooper Complete nutritional supplements, call 888.393.2221 or visit coopercomplete.com.

Seasonal Foods for Fall

2011-10-03T13:41:00.000-05:00

It’s officially fall and the temperature is finally below 100 degrees. Along with the cooler weather, fall brings amazing produce choices. You’ll start noticing grocery stores with displays of various pumpkins near the front entrance and pumpkin pies in the bakery. We’ve listed notable fall fruits and vegetables that are packed with fiber and nutrients. You will want to be sure to enjoy all of these delicious foods this time of year.

Apples – Sweet or tart, the choices are endless. Eat them raw or baked including the skin so the fiber benefit is included.
Dates – A sweet fruit that works great braised in stews or chopped in desserts. Eat them for a great source of fiber and potassium with little to no fat.
Grapefruit – This citrus fruit with a tart flavor combines well with mixed greens, shrimp or avocados. Enjoy the health benefit of lycopene, pectin and an abundance of vitamin C.
Kiwi – Add kiwi for a tropical flavor to any dish. Health benefits include vitamin C, potassium and copper.
Pears – Enjoy the grainy texture raw. Bake or poach pears to bring out their sweetness. Pears are a great source of vitamin C, copper and fiber.
Tangerines – Try adding tangerines to a salad dressing with oil, vinegar and ginger. Beta carotene and vitamin C are an added benefit.
Pomegranates – This slightly sour fruit is packed with vitamin C, folate and other antioxidants.
Brussels Sprouts – Combine Brussels sprouts with a tangy sauce like balsamic vinegar for a great taste. The nutrient benefit includes vitamin K, folate and iron.
Cauliflower – Try steamed, blended or pureed into a dish. Phytonutrients and vitamin C are plentiful.
Butternut Squash – Add a little cinnamon and ginger for the best taste. Nutrient benefits include vitamin A and omega-3 fatty acids.
Pumpkin – Ideal for pies, cakes and puddings. Rich in potassium, fiber and B-vitamins.
Sweet Potatoes – Try roasting or boiling sweet potatoes. They’re a great source of vitamin A and iron.
Turnips – Use fennel, bread crumbs or brown sugar to add flavor. Turnips are dense in vitamin C, K, A and folate.
Parsnips – Use parsnips to flavor rice and potatoes. The nutrient benefit includes potassium and fiber.
Rutabaga – Include rutabaga in a casserole or roast with ginger, honey or lemon. It’s a great source of vitamin C and fiber.

Eating healthy is about enjoying your favorites in moderation, not deprivation. There are so many important nutrients that are abundant in the fall fruits and vegetables. Many of them cause the bright colors you will find at the farmers market and grocery store. Heat up the kitchen as the temperatures are falling, and enjoy all the delicious dishes you look forward to this time of the year.

For more information about Cooper Clinic nutrition services, please visit cooperaerobics.com or call 972.560.2655.

Navigating Nutrition for Business Travel

2011-09-16T16:03:00.000-05:00

If you are a frequent business traveler, you undoubtedly face the challenge of healthy eating on the road. Between dining out almost every meal and work stress, it’s easy to get off track. Remember the saying: “If you fail to plan, you plan to fail.” Think about how well that applies to creating meal plan strategies for your next business trip. Take the following steps to ensure a healthy diet while on the road.

Step 1: Plan for the plane ride. If a meal is provided, try to choose grilled chicken or fish with veggies or go vegetarian all the way. Go easy on the starches, sauces and dressings. Skip on the appetizer cup of nuts—it’s more like a whole meal, packing in close to 800 calories! Consider opting out of the dessert. Stay hydrated. Try to relax with a drink of water instead of alcohol. If a meal is not available, pass on the salty and sweet “empty” calorie snacks provided and plan to keep your own stash handy.

Step 2: Pack your own snacks for the trip. Prepare nutrition powerhouses like nuts, dried edamame, granola bars (that are higher in fiber and lower in sugar), cereal (both high fiber dry cereal and packets of oatmeal) and portable fresh fruit like apples and bananas.

Step 3: Call your hotel in advance to find out if your room will have a refrigerator or a kitchenette. You may even be able to request a fridge, it doesn't hurt to ask! Go online to look up nearby grocery stores so you can stock up on fresh fruit, yogurt, baby carrots, string cheese, cereal and fat-free milk. Check out your hotel café shop. In addition to convenience foods like granola bars, many sell fresh foods, such as fruit and yogurt.

Step 4: If your hotel offers a continental breakfast, build a healthy mix of fresh fruit, yogurt and oatmeal, cereal and fat-free milk or whole wheat toast, egg whites and Canadian bacon. Pass on the greasy bacon, eggs and sausage and the oversized bagels and pastries. Grab some extra pieces of fruit for later in the day.

Step 5: Practice mindful eating while eating out. Avoid reaching the point of no return and gobbling everything in sight. Even if the food is amazing, take your time enjoying it, but in a more moderate portion. Try to avoid the “clean-your-plate” club. Fuel up on smaller meals every 3-4 hours to manage hunger and keep your energy levels strong.

Step 6: Think before you drink. Ease up on the caffeine and alcohol. If you enjoy coffee, try to limit yourself to about two cups a day. Watch the cream and sugar. Reach for plain or sugar free flavored water or decaf green tea in favor of caffeinated, sugar-packed drinks. Set your own limits for alcohol and stick to your plan. Pace yourself—slow down and alternate with a non-caloric beverage.

Step 7: Plan for a splurge. Don’t expect perfection! Balance out a splurge meal with more moderate amounts of healthy foods and drinks throughout your stay.

The bottom line is to be more mindful of what you eat when you travel, especially if you’re away on business on a regular basis.

Do you have any tips? Leave a comment below to share how you stay healthy on your business trips

By: Elana Zimelman, RD, LD, CDE, registered and licensed dietitian and certified diabetes educator at Cooper Clinic. For more information on nutrition, consultations visit our website, cooperaerobics.com, or call 972-560-2655.

Getting to Know Kettlebells

2011-09-01T14:53:00.001-05:00

Have you ever wondered what the weight resembling a cannonball with a handle is and why it’s useful? It’s called a kettlebell. Originating in Russia, kettlebells are a heavy piece of steel used as a weight for cardiovascular, strength and fitness training.

Laura Alton, a Cooper Fitness Center professional fitness trainer and a certified kettlebell trainer, goes through the benefits and restrictions when using a kettlebell.

The kettlebell provides the following benefits for a full-body workout:

Develops hip thrust, a power generator for athletics.
Develops back resiliency.
Provides an off-set center of gravity improving shoulder strength and flexibility.
Provides strengthening for the multifidus muscle, attached to each side of the spinal cord.
It’s a complete handheld gym (one piece of steel, used in a small space, gives you cardio, power, strength and flexibility).

Before using a kettlebell, Laura suggests finding a professional skilled in kettlebell training to ensure proper form and technique.

Watch below as Laura shows us a few kettlebell demonstrations.

For more information about Cooper Fitness Center, please visit cooperfitnesscenter.com or call 972.233.4832.

Back to School Lunches

2011-08-19T09:19:00.000-05:00

Can you believe it’s time for school again? If you pack your child’s lunch, you might be facing the dilemma of finding something healthy and quick. It may seem a bit overwhelming at first, but with some planning you can pack your kids a healthy, tasty lunch in no time.

So what is a healthy lunch? An energy-packed lunch combines lean proteins (turkey breast, grilled chicken, tuna, beans and low-fat dairy) with high-fiber carbohydrates (fruits, veggies and whole grains). Add in a small amount of healthy fat (nuts, nut butters, avocados and hummus) to help keep hunger under control until it’s time to eat again. Growing kids—and adults—need to eat low-fat dairy foods several times a day too, so think of lunch as a great opportunity for to squeeze it in.

How do you build a healthy lunch? Just mix and match from each of the groups below:

Whole Grains/Starches:

Whole grain crackers or pretzels
Whole wheat bread or tortilla
Whole wheat sandwich thin or bagel thin
Whole wheat pasta twirls
Cooked ball of wild or brown rice
Low-fat popcorn (Vic’s)
Granola bar (with at least 3 g fiber)

Lean Proteins:

Deli turkey or ham
Grilled chicken breast strips
Beans, including edamame
Peanut butter
100-calories pack of nuts
Low-fat cheese made with 2% milk
Low-fat cottage cheese cup (Breakstone’s)

Fruits:

Apple slices or chunks (dip in pineapple or orange juice to prevent browning)
Mixed berries
Cherries
Grapes
Melon chunks
Dried fruit
Orange or Clementine wedges
Canned fruit cup, in it’s own juice

Veggies:

Carrot sticks
Sugar snap peas
Cucumber coins
Sweet pepper strips
Celery sticks
Grape tomatoes

Dairy:

Light fat-free yogurt
Low-fat yogurt tube (Yoplait Go-Gurt)
1% milk box (Horizon Farms, shelf stable)
Low-fat cheeses (Light Babybel, The Laughing Cow light, light string cheese)

Healthy Fats:

Nuts
Nut butters
Hummus
Guacamole
Low-fat dressings and dips

Here’s a quick tip: Get your child involved in packing their own lunch. This way they will be more likely to eat it and enjoy it!

And, it’s okay to throw in an occasional treat. In nutrition jargon, we call that a “sometimes” food. Just try not to overdo it!

Make lunchtime even more fun for your kids with little notes. It will give them something cool to look forward to and put a smile on their faces. Create your own or click this link for some notes with fun, healthy messages:

What are some of your favorite lunch box ideas? Please share them by leaving a comment below.

Heart Health and Omega-3s

2011-08-11T15:44:00.001-05:00

Omega-3 fatty acids are in the spotlight. We all know the benefits of these good fats, but they are especially healthy for your heart. Hear from our supplement expert, Todd Whitthorne, president and CEO of Cooper Concepts, Inc., just how good Omega-3s are for you and the dose you should be taking.

For more information on Cooper Complete® multivitamins and supplements, click here.

Happy National Dance Day!

2011-07-29T14:40:00.000-05:00

Are you ready to get moving? National Dance Day is July 30 and people all over the world are encouraged to take a break and dance!

If you’re interested in adopting dance for exercise, Scotty Esquibel, MS, Cooper Fitness Center director of exercise instruction, believes that you may practice any style of dance to achieve fitness goals. As long as you are dancing for 30 minutes most days of the week and sweating along with it, you are dancing down the right path to fitness.

Aerobic dance popularity
Aerobic dance became popular when Judi Sheppard-Missett founded the Jazzercise program in 1969. After the introduction of Jazzercise, dancing to get in shape became the newest trend and hasn’t slowed down. Dance has even made its way into primetime television with shows like “Dancing with the Stars” and “So You Think You Can Dance.”

And don’t worry if you are not a natural dancer, aerobic dances are for everyone. If you can move, shake, jiggle, and wiggle, you will find a great workout in dancing.

Aerobic dance vs. other activities
Aerobic dance is a system of exercise combining aerobics with dance steps and usually done to music. The great thing about any type of aerobic dance is that you are working almost every muscle in your body. Many forms of aerobic exercise involve lower body function, such as running and cycling. However, with aerobic dance, choreographed moves include the upper body as well. So not only do you strengthen upper and lower body muscles, but you improve coordination between the two.

Start shaking at home
If you find yourself a little shy before the next aerobic dance class, try some simple steps at home to loosen up. Scotty suggests a few tips to get you dance ready:

Wear proper shoes to protect joints and assist your movements. Look for shoes made specifically for dance aerobics. Try to avoid running or athletic shoes with excessive grip on the sole.
Use music to learn steps. Dance aerobics music is usually a mix of continuous songs playing at 130 to 135 beats per minute. But you don’t need special aerobics music to practice. Just put on a song that you love and can dance to with passion!

To learn the National Dance Day routines provided by So You Think You Can Dance, click here. The routines range from easy to difficult. Grab some friends and start dancing!

Run Proud for Dessert

2011-07-21T08:46:00.000-05:00

What is your motivation to run? For Cooper Fitness Center Running/Triathlon Pro, Diane Proud, she ran so she could enjoy dessert, more specifically, cupcakes.

On September 10, the third annual Run Proud for Dessert 5k will be held at Cooper Fitness Center in Dallas to honor Diane, who was diagnosed with the rare form of Bulbar Amyotrophic Lateral Sclerosis (ALS) in 2009. All proceeds will benefit the ALS Association and Diane's medical expenses.

Throughout almost three years battling the disease, Diane has continued to pursue her passion of running and triathlons with a contagious smile and positive attitude. Prior to joining Cooper Fitness Center in 2002, Diane accumulated 15 years of experience with major non-profit organizations helping them raise money to combat life-threatening diseases.

Diane has more than 25 years of running experience. She is an eight-time USA Triathlon All-American. Her athletic accomplishments include: three-time National Grand Masters Female Duathlete of the Year; ITU World Duathlon Championship Gold, Silver and Bronze Medalist and ITU World Triathlon Championship Bronze medalist, just to name a few. Diane has completed three Ironman distance finishes including two World Ironman Championship races in Kona, Hawaii. Diane’s favorite marathons include Boston, New York, London and Mexico City.

What is ALS?

ALS, often referred to as "Lou Gehrig's Disease," is a progressive neurodegenerative disease that affects nerve cells in the brain and the spinal cord. More than 5,000 new cases are diagnosed each year. Currently there is no treatment or cure, but researches are getting closer.

Run Proud for Dessert

You can register for the race or donate online by clicking here. The race registration fee is:

$25 before Sept. 1
$30 on or after Sept. 1
$35 on race day

On September 10, registration starts at 7 a.m. and the race begins at 8 a.m. Stick around for the awards ceremony at 9:30 a.m.

For more information, to donate and more, please visit runproud.org.

See you at the race!

Splash Into Shape

2011-07-18T11:00:00.000-05:00

The summer is heating up and we have the perfect workout to cool you down. Water or Aqua aerobics is a form of exercise with little or no impact, usually in chest-deep water. The exercises are gentle on muscles and joints, as your body weight becomes lighter in water. And best of all, you’re getting a full-body workout while enjoying the pool!

This form of exercise is different from others. Many people find they can do more in the pool than on land. It’s great for individuals suffering from arthritis, back pain and ankle pain. It also gives 12 to 14 times more resistance than air and aids in balance, flexibility and agility at all times.

Nancy Freid, Cooper Fitness Center water aerobics instructor, is a seasoned expert – she’s been involved in water aerobics since 1976. In fact, Nancy has maintained a 40 lb weigh loss with regular water aerobics and healthy diet. She offers eight easy and effective water aerobics exercise moves. Note: The moves shown out of the pool are for viewing purposes only. All moves should be performed in the pool.

Nancy recommends using AquaBells and a noodle. Both are made of Styrofoam and carry no weight.

Cooper Fitness Center offers a variety of water aerobics classes for all levels, including:

Aquastride – This non-impact water class consists of striding (water-walking) the length of the pool using various patterns. Strength and flexibility work included.
Suspended Water Aerobics – Utilize movements off the bottom of the pool for resistance.
Regular Water Aerobics Class – Includes warm-up, 20-30 minutes of aerobic exercise, 20-30 minutes of muscle strengthening and range of motion and cool down with stretching.

For more information about Cooper Fitness Center and water aerobics classes, please call 972.233.4832 or visit www.cooperfitnesscenter.com.

New Healthy Menu Options for Kids

2011-07-13T15:51:00.000-05:00

By: Patty Kirk, RD, LD, co-director of nutrition at Cooper Clinic

Today is a ground breaking day for families trying to navigate healthy dining in restaurants for their children. The National Restaurant Association in collaboration with Healthy Dining announced 19 restaurant chains, including Chili’s Grill & Bar, Outback Steakhouse and more, will improve their healthy menu options for kids in more than 15,000 restaurant locations.

Currently many kids’ meal options can easily reach 1,000 calories or more. In order to be part of this new program, the restaurant must include an entrée, side dish and beverage which contain 600 calories or less, plus meet other nutritional criteria.

As dietitians at Cooper Clinic we are excited about this step that restaurants are taking to offer our children more healthy options. We challenge parents to give guidance to their kids, helping them make the right choices most of the time when eating out. As a parent it is important to serve as a good role model for kids in the eating arena. When your family dines out, try to order fruit, vegetables or a salad instead of fries. Most restaurants have this option. If your kids must have fries, split them between several people. We also recommend ordering water or low-fat milk for a beverage and a grilled chicken sandwich or deli sandwich for an entrée.

To read the full press release from the National Restaurant Association, click here.

Review: The Eat-Clean Diet

2011-07-12T14:41:00.000-05:00

You may have heard of a new dieting trend, the Eat-Clean Diet by Tosca Reno, that promises to keep you feeling great and full of energy. Cooper Clinic Co-Director of Nutrition, Kathy Miller, RD, LD, took a closer look at this diet and assessed the pros and cons to “eating clean.”

What Is It?
The Eat-Clean Diet encourages unprocessed, whole foods only. This includes fruits, vegetables, lean meats and whole grains. Dieters should avoid artificial ingredients, preservatives, saturated fat, trans fat and sugar. Reno also encourages dieters to eat five to six small meals a day containing 200-300 calories per meal—all helping to control portions. Dieters may cheat once a week with something like a piece of dark chocolate or glass of red wine.

The plan focuses on controlling calories and maintaining regular exercise. Reno enforces not skipping meals, drinking eight cups of water a day and avoiding juices and alcohol among those listed above.

Kathy’s Pros

The plan is based on fruits, vegetables, whole grains and lean meats. At Cooper Clinic, we view these foods as the cornerstone of healthy eating.
The five to six meals a day equal 1,200-1,800 calories per day. This number is within the range of calories we recommend for weight loss. Also, the meals focus on portions, not calories. Portion control is always encouraged.
Olive oil, nuts and avocados are listed as healthy fats to consume.
The plan encourages exercise. We have long known and proven that healthy diet combined with exercise leads to a healthy, longer life.

Kathy’s Cons

The plan excludes all saturated fats. This is extremely difficult to accomplish.
The plan excludes all white flour, sugar, juices and alcohol. It’s unrealistic to stay in those strict guidelines. We focus on making a diet work for the individual and their lifestyle.
The plan allows a once-a-week cheat meal or snack. Again, it’s hard to follow this in a social setting or when dining out without bringing a pre-packed meal.

Overall, the Eat-Clean Diet seems healthy and offers great tips for losing weight or maintaining a healthy weight.

Kathy recommends American Dietetic Association spokeswoman Roberta Anding’s, MS, RD review of the Eat-Clean Diet. See her remarks here.

Note: Kathy Miller has not read the Eat-Clean Diet

How To Get Stronger, Summer Arms

2011-06-30T08:48:00.001-05:00

During most of the year, our arms are safely covered with jackets, long-sleeve shirts and coats. When summer rolls around, it’s way too hot to hide under all of those layers! Summer is the time to shed the sleeves and showcase those arms.

We want to show you exercise tips that fit in your lifestyle. Whether you are at work, home or on vacation, Cooper Fitness Center Professional Fitness Trainer April Swales has seven simple exercises for you to tone your biceps, triceps and shoulders using dumbbells and resistance bands.

When practicing these exercises, remember the following tips:

Connect the resistance bands to a solid structure such as a pole, tree, door knob or anything similar.
Push-ups may be done on level ground or utilizing a bench.
Make sure you are actively engaging your core muscles.
Start each move with one to three sets (eight to 10 repetitions per set).

Cooper Fitness Center Fitness Specialist Katie Oosterhouse demonstrates the exercises.

Remember, there is no way to “spot” treat any body part for fitness without engaging your entire body. It’s important to get adequate cardiovascular and full-body strength training exercises in each week.

For more information about Cooper Fitness Center, visit cooperfitnesscenter.com or call 972.233.4832.

Happy and Healthy 4th of July from Dr. Cooper

2011-06-29T11:29:00.000-05:00

Having served in the military for 13 years, Dr. Kenneth Cooper appreciates all of our past and present military forces. Watch the video below for his special message to our military forces.

Thanks for protecting our country, and have a happy and healthy 4th of July!

On-the-Job Muscle Fixes

2011-06-20T11:27:00.000-05:00

If you sit at a desk for long periods of time during your work day, odds are you aren’t checking they way you sit. Your muscles, bones and joints are taking the toll for immobility and bad posture.

Many Americans face this problem. Sitting for long periods of time can cause muscle fatigue and tightness. Carla Sottovia, PhD, director of professional fitness training and a senior professional fitness trainer at Cooper Fitness Center demonstrates some easy stretches to do while at your desk so you can loosen up!

If you sit at your desk for an 8 a.m. to 5 p.m. workday or similar, Carla advises to take the stretch break once every hour. She also suggests you move around when you can. Ideally, this would be about every hour as well, but if you can’t, just get in a quick walk as much as possible.

Practicing these stretches guarantees less pain and stronger muscles. What are your daily stretching routines at work?

Happy Father's Day!

2011-06-16T13:58:00.001-05:00

Cooper Aerobics wishes a "Happy Father's Day" to all dads this weekend. Here is a special Father's Day message from Dr. Tyler Cooper to his dad, Dr. Kenneth Cooper.

Healthy Vacation Eating

2011-06-14T11:47:00.001-05:00

Vacation time is here! You deserve a break to relax and have a great summer. It’s very tempting to completely abandon your healthy habits when you go away, but you can still have a great time and avoid packing on the pounds this summer. Here are some tips from Cooper Clinic Dietitian, Elana Zimelman, RD, LD, CDE:

Before heading to the airport, stock your bags with some healthy snacks. Nuts, granola bars, trail mix and apples all travel well.
Grab a turkey wrap and a fruit from home or a grilled chicken salad for the plane ride.
On the day of travel, drink plenty of water to stay hydrated and go easy on the caffeine.
When you check in to your hotel, avoid the temptation of the mini-bar. Remember, you already have some great stuff to snack on when you feel hungry on your trip.
Don’t skip meals, especially breakfast! If your hotel serves a continental breakfast, take advantage of the fresh fruit, yogurt and cereal.
Try to structure your meals during the day about three to four hours apart so that your hunger doesn't get out of control.
Try not to make every meal a vacation celebration! Splurge responsibly and strike a balance. If you eat a heavy meal at lunch, eat a lighter dinner. Order a salad before the meal and skip the bread basket. Split a few appetizers or an entrée as your meal.
If you have a sweet tooth (like me!) save some “fun” calories for dessert, but ask for a few extra forks to share the treat. If you order a bottle of wine, skip on the dessert.

The bottom line is: be mindful of the choices you make on vacation, but don’t drive yourself crazy. After all, you’re supposed to take a break and have fun. Practice sensible splurging and you will come home feeling refreshed and not bogged down with extra baggage.

What healthy habits do you plan to practice on your summer vacation?

Elana Zimelman is a registered and licensed dietitian and certified diabetes educator at Cooper Clinic. For more information on nutrition consultations, call 972-560-2655.

Food Pyramid Out, My Plate In

2011-06-08T08:57:00.000-05:00

Last week the U.S. Department of Agriculture announced a new nutrition guideline icon, and our Cooper Clinic registered dietitians were featured in a Dallas Morning News article discussing the news. The new nutrition guide icon, titled My Plate, shows recommended portion sizes for different food groups replacing the previous six-tiered pyramid.

Kathryn Miller, MS, RD, LD, co-director of the nutrition department at Cooper Clinic, believes the old pyramid was for many people very vague and confusing and it really was not user-friendly. But with this new icon, what could be more user-friendly and simple than a plate?

For years Cooper Clinic has encouraged patients to control portion sizes using a similar plate diagram. Many clinic patients say it’s been the most helpful tool. Clinic dietitians recommend a 9-10 inch plate for adults and a 6 ½-inch plate for children

In Texas in general we tend to think in bigger portions. People think bigger is better. Here are a few tips from Patty Kirk, RD, LD, co-director of the nutrition department at Cooper Clinic when visiting restaurants:

Barbeque: Order chicken without the skin or turkey for protein, a cob of corn for whole grains and green beans or a side salad for the vegetable.

Tex-Mex: two corn tortillas for whole grains, along with a quarter of a plate of fajita meat, grilled vegetables and a side salad.

For more information about Cooper Clinic nutrition, click here or call 972.560.2655.

Seven Layer Mexican Dip

2011-06-01T16:38:00.000-05:00

Yum! Here's a great recipe to share with family and friends at your next party. This could be a perfect Father's Day celebration appetizer. Enjoy!

Seven Layer Mexican Dip

Ingredients:
1 (16 oz.) can fat-free refried beans
2 c. 2% shredded cheddar cheese
16 oz. fat-free sour cream
1 c. diced fresh tomatoes
1/4 c. taco seasoning
1/2 c. black olives, sliced
16 oz. guacamole
12 oz. picante sauce
3/4 c. green onions, chopped

Directions:
1. Mix sour cream and taco seasoning together in a bowl. Set aside.
2. In a 13 x 9 inch dish, layer refried beans, sour cream mixture, guacamole, picante sauce.
3. Top layers with shredded cheddar cheese, diced fresh tomatoes, ¾ cup chopped green onions, and 1/2 cup black olives.

Nutrition Analysis:
Servings: 12
Calories: 212
Protein: 9.58 g
Carbohydrates: 21.82 g
Dietary Fiber: 3.87 g
Cholesterol: 20.27 mg
% Calories from fat: 41 %
Fat Total: 9.66 g
Saturated Fat: 3.71 g
Sodium: 1043.84 mg

For other healthy recipes to enjoy with family and friends, visit Cooper Aerobics' Health Tools.

Exercise Move - Foam Roller

2011-05-23T16:00:00.000-05:00

This week, Christian Mazur demonstrates a few moves utilizing a foam roller. This tool is perfect for stretching or relieving tension before or after a workout. It also makes for easy transportation.

If you're in the Dallas area, stop by Cooper Fitness Center's The Coop to pick up your foam roller!

Ten Common Fitness Mistakes

2011-05-17T13:04:00.000-05:00

If you are experiencing pain while working out, not seeing the results you want or becoming bored, you may be making common exercise mistakes.

Many people don’t realize there is a right and wrong way to workout. Cooper Fitness Center Professional Fitness Trainer Loren Maine gives us ten common mistakes you might be committing during your exercise routine.

Exercise frequency - Too little exercise can lead many health problems. However, too much exercise can cause aches and pains, fatigue, weakened immune system, decrease in performance and more. Aim for four to five days of physical activity each week for around 30 minutes each day.

Keeping the same routine - Your body will stay at the same level of fitness if exercises aren’t new or challenging. At this point, your body is said to be on a plateau. Change is good!

Only practicing cardio - Your exercise program needs balance. A successful training regime should address both cardiovascular training and resistance training.

Keeping the same volume - When the body gets used to an amount of weight, fitness improvements are limited. Change the number of sets, repetitions and weight being lifting to avoid reaching a standstill.

Eating too little – You might not think that your diet affects your work out. If you aren't eating enough, your body goes into "protection mode" and actually stores fat to survive. Also, exercise performance will be hindered if the body is not properly nourished.

Skipping the warm up - Properly warming up reduces the risk of injury. At the beginning of the exercise routine, dedicate approximately ten minutes to prepare the targeted muscle group.

Lifting too much weight - Lifting weight that is too heavy alters proper posture. This can lead to muscle and joint compensations that increase risk of injury. Lift a weight that is challenging enough that the muscle fatigues by the last few repetitions.

Not drinking enough water - Drink plenty of water before, during and after exercise. Dehydration alters exercise performance and may cause dizziness, cramps, lethargy and more.

Working through an injury - Acute pain could turn into chronic pain if not properly addressed. If you have an injury, consult an expert and/or remember the acronym RICE: rest, ice, compression and elevation.

Forgoing a professional fitness trainer –Utilizing a professional trainer keeps you on task, challenges your body and provides expert assistance. As a motivation factor, it’s easier to go to the gym when you know you have an “appointment.”

Rest assured that your next gym visit will be successful.

Exercise Move - Band Tricep Extension

2011-05-16T13:47:00.000-05:00

Christian Mazur, a Cooper Fitness Center professional fitness trainer is back with another band exercise move. This time, use the resistance band around anything in your house, your gym, or even outdoors. Christian demonstrates a band tricep extension on a nearby tree. Give your arms an effective, simple workout.

For more quick exercise move videos, check out our blog archive or our YouTube page.

Double Chocolate Creme Recipe

2011-05-03T14:54:00.001-05:00

Per some recent Facebook fan requests, we are sharing Kathy Duran-Thal's popular Double Chocolate Creme recipe. Kathy uses this recipe during Cooper Wellness.

Double Chocolate CremeServes: 30; serving size: 2 Tbsp

Ingredients

1 cup dark chocolate chips

1 cup semi-sweet chocolate chips

1/3 cup Kahlua

1 block silken tofu

1 tsp vanilla extract

1 Tbsp + 1 tsp honey

16 red raspberries

Approximately 1/4 cup toasted almonds

DirectionsPlace a metal bowl over a saucepan with simmering water in the saucepan. Melt the chocolate and Kahlua in the bowl, stirring constantly. Stir in vanilla. Combine the tofu, chocolate mixture, and honey in blender. Liquefy until smooth. Pour mixture in to 16 small serving dishes (1/4 cup servings). Refrigerate for 2 hours or until set. Top each with one red raspberry and sprinkle of toasted almonds.

Note To increase servings per recipe and therefore reduce calories try folding in approximately ½ container of fat free Cool Whip once tofu chocolate mixture has cooled for approximately five minutes.

Nutrient Analysis
Calories: 114
Sodium: 6mg
Fat: 6g
Fiber: 1g
Saturated Fat: 3g
Carbohydrates: 14g
Protein: 2g
Cholesterol: 0mg

For more information about Cooper Wellness, please click here.

Exercise Move - Band Row

2011-04-29T14:16:00.000-05:00

Cooper Fitness Center Professional Fitness Trainer, Christian Mazur, demonstrates a simple and effective exercise move to do with a resistance band. The perfect tool for transportation, resistance bands allow you to work many muscles in the body. Learn from Christian how to do a band row with resistance bands working your full body.

When you don't have time to run to the gym, this is a perfect move for at home or on vacation.

Best Brain Foods

2011-04-18T13:17:00.000-05:00

We may not be able to dial back the years as we get older, but we do have some control over what we eat to enhance our brain health. Research tells us that certain foods rich in omega-3 fats, vitamin E and other antioxidants may provide a wealth of health benefits. Remember, there’s no one food that is the magic bullet. Cooper Clinic Dietitan Elana Zimelman, RD, LD, CDE, offers "smart" examples with healthy food.

Blueberries—All fruits are rich in antioxidants, but there’s something in blueberries that makes them stand out. They contain a certain antioxidant that fights stress in the body and helps minimize age-related diseases. Throw some in your cereal, salad or in your yogurt for a delicious treat.

Wild or farm-raised salmon—Take your pick, but all salmon is undeniably high in omega-3 fats, which fight inflammation and keep your blood moving, even in the tiny capillaries that flow in your brain. You can lower your risk of dementia and stroke and enhance your memory with eight to12 ounces of omega-3 fatty fish per week. Go with three to four ounce portions; grilled, baked or broiled.

Whole grains—Healthy carbohydrates found in whole grains break down into glucose or readily available sugar. Did you know that glucose is the main fuel for your brain? According to Advanced Nutrition and Human Metabolism, we need at least 100 grams of carbohydrates daily for brain function. Examples include whole wheat bread, pasta, cereals, corn and brown rice. Whole grains are referred to as “whole” because they are unprocessed and contain intact nutrients like vitamin E, antioxidants and fiber.

Beans—“Beans, beans, good for the heart…” Well, all of that is true! Beans of all kinds offer loads of fiber, which helps keep your blood sugars steady throughout the day and allows your brain to function better. Try to eat beans at least three to four times a week.

Nuts and seeds—These are chock full of good fats. Many are good sources of protein, minerals and vitamin E. Some are high in omega-3 fats, omega-6 fats, vitamin B-12 and folic acid. Nuts and seeds may promote higher brain function, good blood flow and a healthy heart. Choose a small handful a day from a variety of healthy nuts and seeds such as walnuts, almonds, peanuts, flaxseeds and sunflower seeds.

Start eating these “smart” foods regularly for all the great benefits they have to offer. Now that’s something you don’t have to think twice about! What are your favorite foods from this list? Elana Zimelman is a registered and licensed dietitian and certified diabetes educator at Cooper Clinic. For more information on nutrition consultations, call 972-560-2655.

Exercise Move - Torso Rotation II

2011-04-14T15:14:00.000-05:00

Here's a second take on the previous Torso Rotation exercise move. Christian Mazur, a Cooper Fitness Center professional fitness trainer, demonstrates an effective upper-arm and core workout with the resistance band. Try the torso rotation at home, at the gym or on vacation.

Cooperize the Family

2011-04-05T15:49:00.000-05:00

Now that warmer weather is upon us, it’s time to get outside and get moving! Cooper Fitness Center offers multiple ways for children and families alike to enjoy the outdoors—and indoors—while having fun and exercising. Cooper Fitness Center Youth Programs Director Meredith Rosson answers your questions about activities for the entire family.

How can I get my kids Cooperized at Cooper Fitness Center? Our youth programs are based on the philosophy that no child is too young to learn the importance of caring for their health. Through our various classes and activities, we provide kids and teens with age-appropriate health and wellness tools in a fun, active, encouraging and enriching environment. Our goal is to help them achieve optimal health now and as they grow older and to educate them through experience and enjoyment.

IGNITE! IGNITE! is for ages 8-12, and combines fitness, sports, movement and games to help improve athletic performance. The exercises and activities focus on agility, coordination, endurance, balance, speed, power and strength while promoting a healthy lifestyle and teaching the fundamentals of fitness.

Cooperized Kidz Now your kids can work out whenever you do. Designed for ages 18 months through 12 years, Cooperized Kidz classes last 30 to 45 minutes and include everything from basketball to hip-hop. Your kids will have so much fun they won’t even know they're exercising.

Holiday, Spring Break and Summer Fit and Fun Camps Cooper Fitness Center camps are an excellent way for your children ages 5 to 12 to enjoy their school vacations. As a bonus, they also learn about the importance of good health and nutrition while having fun playing games and sports and making new friends.

Sport Academies Whether your kids want to try a new sport or improve their skills in a sport they already enjoy, Cooper Fitness Center’s sports camps and academies offer training for all skill levels. Choose from basketball, swimming, tennis, martial arts, and much more.

What family activities are available at Cooper Fitness Center? Cooper Fitness Center offers a variety of fitness activities for families. Whether you are looking for a sport-specific lesson or general fitness classes, we offer it all for children and adults.

Basketball

Boxing

Martial Arts

Swimming

Tennis

Running

Fitness Adherence Programs

Run Proud 5K and Kiddie K completion as a family

Parents are encouraged to participate in the Cooperized Kidz classes with their kids

Annual nutrition lecture put on by Cooper Clinic nutrition department

What can families do at home for fitness fun? When you don’t feel like driving to the gym, there are plenty of ways to get fit at home.

If it is way too hot to move around outside, try Kinect for Xbox 360. Your body is truly the remote control and you work up a sweat inside together as a family. The recommendation I make to families is to set guidelines and let kids know the Xbox 360 is only to be used with Kinect games—not the kind of video games that have them sit on the couch for hours on end.

Go camping as a family. You can enjoy hiking, biking, swimming, cruising the river or lake on a paddle boat or canoe, and more. Everyone is sure to have a great time.

Take a family bike ride to your favorite park. Pack a healthy picnic and have the kids help with healthy food options. Bring a Frisbee for some guaranteed laughs and calorie burner.

For more information on Cooper Fitness Center youth programs, contact Meredith Rosson at 972.233.4832 or visit cooperyouth.com.

Also check out our online collection of Health Tips for additional family and child fitness articles including In Your Corner: Family Fitness at Home This Summer.

2011-04-01T09:52:00.000-05:00

Christian Mazur, a Cooper Fitness Center professional fitness trainer, demonstrates an effective upper-arm and core workout with the resistance band. Try the torso rotation at home, at the gym or on vacation.

Join us next week for another move utilizing resistance bands.

Exercise Move - Squat with Bands

2011-03-24T13:08:00.000-05:00

Cooper Fitness Center Professional Fitness Trainer, Christian Mazur, demonstrates a simple and effective exercise move to do with resistance bands. The perfect tool for transportation, resistance bands allow you to work many muscles in the body. Learn from Christian how to do a squat press with resistance bands working your lower body and possibly upper body with additional moves.

Stay tuned for another great resistance band exercise move next week.

Pantry Essentials

2011-03-15T09:01:00.000-05:00

March is National Nutrition month, and eating healthy starts in the pantry. Elana Zimelman, RD, LD, CDE, a Cooper Clinic dietitian, teaches you what to buy at the grocery store so your pantry is stocked healthy. You may be surprised to find some delicious “basics” already on your shelves at home.

Exercise Move - Stability Ball Hamstring Curl

2011-03-10T13:48:00.000-06:00

This week, David Williams, a Cooper Fitness Center professional fitness trainer, demonstrates an effective lower-body exercise move. With just a flat surface and a stability ball, this move works the hips and hamstrings. Try 12 repetitions for two to three sets.

Stay tuned for a new move from David next week.

It's camp season at Cooper Fitness Center. Registration for spring break and summer camps is here. For more information, visit cooperyouth.com or contact Meredith Rosson, youth programs director, at 972.233.4832, ext. 6402.

Beat the Breakfast Blues

2011-03-08T16:00:00.001-06:00

Most mornings are never as leisurely as we would like. With the hassle of getting kids out of bed and ready for school AND making yourself look presentable for work, where is the time for a healthy breakfast in a snap?

Cooper Wellness Director of Nutrition, Kathy Duran-Thal, RD, provides these easy to prepare, healthy, and portable breakfast options for those busy mornings. Also, see below for a great weekend breakfast recipe when there's less rush.

Burrito Madness
Making a wrap for breakfast is just as simple as it sounds. Start with a whole wheat tortilla (try La Tortilla Factory whole wheat with 50 calories and 8 grams fiber), and fill it with protein (chicken, fat-free refried beans, pinto or black beans, scrambled egg whites), dairy (two tablespoons or a slice of low-fat or fat-free cheese), and vegetable (tomatoes, zucchini, corn, onions, peppers) for a quick, out-the-door meal. These wraps can even be made and frozen ahead of time. Have fun and be experimental with your ingredients, but remember to include the three food groups mentioned above and stick with a whole-wheat tortilla that is high in fiber (5 grams or more) when preparing your burrito.

The Commuter
Begin with a large piece of fresh fruit. Pack one zip-close sandwich bag with assorted raw vegetables and another with low-fat granola cereal or trans-fat free crackers (Try Wasa Rye Crispbread or Ak Mak 100% Stone Ground Whole Wheat Sesame Crackers) limited to 120 calories worth. Take along a container of low-fat or fat-free yogurt or a stick of low-fat string cheese and stir in two tablespoons of nuts or one tablespoon of peanut butter. With this breakfast, you receive two calcium-rich dairy, vegetable, and fruit servings for the day, and also get in a healthy dose of good fats and fiber-rich grains for about 400 calories and a minimal amount of fat.

For weekends, try this recipe from Cooper Clinic Nutrition:

Hashbrown Casserole

Ingredients:

2 teaspoons canola oil
1-2 pound bag frozen hash browns
1 onion, chopped1 green bell pepper, chopped
Nonstick vegetable cooking spray
4 ounces Canadian bacon, chopped
2 1/2 cups egg substitute
1/4 teaspoon salt
1/2 teaspoon pepper
4 ounces (1 cup) reduced-fat cheddar cheese, shredded

Directions:

Heat oil in a large skillet. Add hash browns, onions, and green peppers. Cook until potatoes begin to brown. Spread potato mixture into a 9x13-inch baking dish that has been coated with cooking spray. Add Canadian bacon, egg substitute, salt, and pepper; stir to coat all ingredients with egg. Sprinkle cheese on top. Cover with foil and refrigerate over night.
Bake, covered for 30 to 40 minutes at 375 degrees. Remove foil and bake for 5 minutes, or until egg mixture is set.

Yield: 8 servings

Per Serving:
195 calories
14 gm protein
5 gm fat (1 gm sat, 2 gm mono)
15 mg cholesterol
22 gm carbohydrate
4 gm fiber
550 mg sodium

Happy Birthday Dr. Cooper

2011-03-01T09:36:00.000-06:00

Kenneth Cooper, MD, MPH, turns 80 on March 4, 2011. The acclaimed "father of aerobics" and fitness icon couldn't be happier about his accomplishments in his professional and personal life. Hear what Dr. Cooper has to say about his upcoming birthday and what the future holds.

Visit our Facebook page to wish Dr. Cooper a very special "Happy Birthday," or leave a comment below the story.

Go through history with Dr. Cooper with the Cooper timeline and read more about Dr. Cooper's upbringing and success.

Workout Circuit for a Vacation Body

2011-02-28T15:38:00.000-06:00

Spring break and summer vacations are rapidly approaching. We all know what this means: time to get in shape, and especially focus on our mid-section. Luckily, Cooper Fitness Center Professional Fitness Trainer, Christian Mazur has put together an effective five-step workout circuit aimed to get you in shape for swimsuit season. Read Christian's tips below on how to stick to a great workout, and see him demonstrate the circuit.

As the weather warms and we come out of hibernation (and get ready for warm vacations), there are should be no excuses for getting out and getting moving. Here are five tips to get your fitness schedule up and running.

Change up your routine. If you can run through your routine without breaking a bead of sweat on your brow, or if the movement patterns seem to move automatically with little effort, it is definitely time to update your plan of action. You need a routine well balanced in both cardio-based exercises (running, swimming, elliptical, etc.) and resistance training exercises.
Go for full body. Large, full-body movements elicit a strong metabolic boost during and after the workout. Research has shown that the after burn effect of resistance exercises utilizing more of the body has a greater effect on the metabolism through the day than just doing cardio exercises on their own.
Switch to less-stable movements. Always begin with as much assistance as needed to maintain proper form. Once form is perfected, move to less stable patterns of movement. This is a great way to utilize a stability ball or BOSU ball. This will increase the number of muscle motor units used, which in turn will increase calorie depletion.
Increase intensity. This is one of the easiest things to change, but the most challenging to implement. Many people work below their potential. Start increasing one workout a week above comfort zone and move to more frequency in intensity.

Discipline, Determination, Dedication. With these three words in mind, you are sure to reach your fitness goals.

Christian's five-step workout circuit to vacation-ready abs:

Exercise Move - Bent Over Stability Ball Dumbbell Row

2011-02-24T10:13:00.000-06:00

This week David Williams, a Cooper Fitness Center professional fitness trainer, continues dumbbell exercises using a stability ball. While keeping your core balanced, this exercise move targets your upper-body, especially your arms. Try this exercise at the gym or at home practicing two to three sets with eight to 12 repetitions for each set.

Catch a new move next week with David.

Considering a Diet? Beware!

2011-02-23T12:28:00.000-06:00

With spring break around the corner and summer not far after that, getting into shape is always at the top of the mind. When it comes to healthy eating, Cooper Clinic Dietitian, Elana Zimelman, R.D, L.D., C.D.E., offers her advice on fad dieting and the effects of an all-too-common "Yo-Yo Diet".

Fad diets are everywhere — in books, magazine articles, internet sites — and sometimes, they can seem very tempting. The truth is: diets don't work. In fact, Cooper Clinic views “diet” as a four letter word.

So, you’ve been on a diet, or in many cases a slew of them. When they stop working doesn’t it leave you disappointed? Really, you didn’t fail, the diet failed you. In the short run, you may lose an exciting 20 pounds in one month, but the diet is not sustainable. When you give up because it’s too hard to follow, those 20 pounds (and more) creep back up on your belly and thighs. It’s simple human nature.

The good news is you don’t have to give up your favorites because all foods can fit. Also, think of this as a marathon, not a race. You have to believe in yourself. You will get to the finish line and meet your goal, even if it takes longer than you expect or want it to. The weight didn’t come on overnight so it will take time to lose.

Five tips to avoid diet traps:

Diet? Don’t do it!

Don’t restrict, you are guaranteed to rebel!

Think of this as a “healthy meal plan” not a “diet”.

Meet with a registered and licensed dietitian.

Balance carbs, protein, and fat in the right proportions to feel great and lose weight.

What fad diets have you fallen prey to? What did you learn from your experience?

An Inspiring Cooperized Story

2011-02-18T10:50:00.000-06:00

We want to wish good luck to Cooper Clinic's own Monica Warford this weekend at the LIVESTRONG Austin Marathon and Half Marathon Race. Her weight loss and healthy lifestyle is an inspiration to us all. Read and hear Monica's story:

At Cooper Aerobics, our mission is to Cooperize the world. But, we know it must start with us first.

Monica Warford has always struggled with her weight. Growing up, she said she was fine with being known as the “bigger” girl. It wasn’t until the year 2008 at her brother’s wedding when she wanted to shed weight and change her lifestyle for the better. Monica, a goal-oriented CPA, prepared herself for the challenge of a lifetime.

“I got tired of always being the ‘big’ girl,” said Monica. “I could find the cutest clothes, but never in a size 24. Something had to change.”

Monica quickly made herself a familiar face at Cooper Fitness Center, just steps from her office in the Cooper Clinic accounting department. She religiously attended spin class twice a week, walked, and strength trained in between.

With all of this work, Monica’s weight-loss was hardly changing. Why? Monica was still eating anything she wanted and maintaining her weight at 235 pounds. The exercise alone was not helping her lose weight.

It was time for the next phase of her lifestyle change. Monica, at the urging of her Aunt Patty, started attending Weight Watchers meetings and began her healthy eating program during the summer of 2008. Not only were they attending the meetings, but they were walking to the meetings and back home. By 2009, Monica had logged more than 800 walking-miles. Healthy eating in combination with exercise, was just what she needed to see significant results.

Between that life-changing summer and now, Monica has lost more than 100 pounds and continues to attend monthly races. She attributes much of her weight-loss success to the endless support from friends, family, and coworkers.

“I would have never been able to achieve those goals and my current ones without the tremendous support from everyone in my life, especially my Cooper Aerobics colleagues,” said Monica.

Hear Monica's story.

A Precious Gift: Your Heart

2011-02-14T09:17:00.000-06:00

One of the best gifts you can give yourself is a healthy heart. February is American Heart Month and we want to give you some great ideas to maintain a strong, healthy heart. Cooper Clinic Cardiologist Nina Radford, MD, recommends the following tips to get your heart pumping:

Treat yourself to some movement.
What if I told you that there was a medicine that could:

Reduce the risk of dying from heart disease and stroke.
Reduce the risk of developing diabetes, high blood pressure, and certain cancers.
Help control weight, build and maintain healthy bones, muscles and joints.
Reduce stress, anxiety and depression, and promotes psychological well being.
Reduce disability and prolongs independent living as we age.

This medicine is none other than exercise! Engaging in a regular exercise program is not only good for your body; it is great for your mind.

The current recommendation from the American College of Sports Medicine and the American Heart Association is that all healthy adults aged 18 to 65 years old need moderate-intensity aerobic activity for a minimum of 30 minutes on five days each week, or vigorous-intensity aerobic physical activity for a minimum of 20 minutes on three days each week. In addition, every adult should perform activities that maintain or increase muscular strength and endurance a minimum of two days each week.

Research demonstrates that you are more likely to stick with an exercise program if you chose activities that you enjoy and that your feel confident you can perform. If you hate the treadmill, stay off it. If you love to jitterbug, get out those saddle shoes. If you are intimidated by weight machines, hire a trainer to show you the ropes.

Chocolate is a health food.
Have you heard that old expression “if it sounds too good to be true, it is?” That is what I thought when I read the headline: “Study Confirms Cardiovascular Benefits of Chocolate.”

Chocolate contains polyphenols called flavanoids which are antioxidant phytochemicals that help the body resist damage from free radicals. In experimental settings, intake of flavanoid rich chocolate in humans has been shown to lower levels of proinflammatory chemicals and reduce oxidation damage. Flavanoids may raise levels of HDL (good) cholesterol and cause blood vessels to dilate. It is thought that these antioxidant and anti-inflammatory properties may play a role in the prevention of cardiovascular disease by decreasing oxidative stress and inflammation.

While a number of studies have described benefits of high flavanoid containing chocolate in the cardiovascular system (like lowering blood pressure), it is important to appreciate the calorie, sugar and content of chocolate. Moderation is the key.

Stay tuned for two more healthy heart tips from Dr. Radford next week.

Exercise Move - Stability Ball Chest Press

2011-02-10T09:23:00.000-06:00

This week David Williams, a Cooper Fitness Center professional fitness trainer, continues our dumbbell exercises and adds the use of a stability ball. This is a perfect movement for the chest and hip muscles, not to mention balance and strength while utilizing the stability ball. Try this exercise at the gym or at home practicing two to three sets with eight to 12 repetitions for each set.

See you next week with with another Cooper Fitness Center exercise move!

Hot Fudge Pudding Cake, a Cold Weather Treat

2011-02-08T15:52:00.000-06:00

Last week, Dallas was hit hard with an icy storm. And it's about to storm again. The ice stranded many residents at home, getting a little stir-crazy. We heard from many of our Facebook fans, that it was tough to stay away from the sweets and treats while couped up inside. Fear not! There are some sweet alternatives for you to enjoy. Remember, being Cooperized means eating healthy most of the time.

Hot Fudge Pudding Cake

1 1/4 c. sugar, divided
1/3 c. margarine, melted
1 c. flour
1 1/2 tsp. vanilla
7 Tbsp. cocoa, divided
1/2 c. brown sugar, firmly packed
2 tsp. baking powder
1 1/4 c. hot water
1/4 tsp. salt
1/2 c. skim milk

Directions:

Combine 3/4 cup sugar, flour, 3 Tbsp. cocoa powder, baking powder, and salt in a medium mixing bowl.

Blend in skim milk, melted margarine, vanilla and beat until smooth.

Pour batter into 8 or 9” square pan.

Combine 1/2 cup sugar, brown sugar and 4 tbsp. cocoa powder in a small bowl.

Sprinkle mixture evenly over batter.

Pour hot water over top. Do NOT stir.

Bake at 350 degrees for 40 minutes or until center is almost set. Let stand 15 minutes.

Spoon into dessert dishes, spoon sauce from bottom of pan over top. Garnish with light whipped topping (optional).

Nutritional Analysis:
276 Calories
2 gm Protein
7 gm Fat
52 gm Carbohydrates
0 mg Cholesterol
258 mg Sodium
2 gm Dietary fiber

Enjoy!

Touchdown with Nutrition

2011-02-03T13:59:00.000-06:00

Super Bowl XLV is right around the corner, and so are the parties. Use the game plan below to score yourself a touchdown when it comes to nutrition. Keep in mind – it's not about deprivation, but liberation through moderation!

Follow these Super Bowl party tips:

Don’t arrive hungry. Have a small snack ahead of time to curb your appetite (fruit, light nonfat yogurt, or 1/4 cup nuts).

Alternate non-caloric with caloric beverages. Calories add up quickly with alcohol and regular soda.

For appetizers, go for the vegetable tray or boiled shrimp. Limit the cheese, crackers, chips, and heavy dips.

Go stingy on the starches such as potatoes, rice, pasta, and rolls (1/4 of plate).

Be modest with meat portions (1/4 of plate).

Choose volumes of vegetables (1/2 of plate).

Drizzle sauces and dressings instead of pouring.

Limit yourself to one small piece of dessert.

Fill your plate once instead of grazing all afternoon or evening.

Set a time to stop eating. For example, stop after the third quarter.

Don’t forget to work in exercise ahead of, or after, the game.

Tips for the host:

Avoid making excessive amounts of food.

Send everyone home with a “doggy bag” so you have no leftovers.

Offer healthy options.

Armed with this advice, you should have no problems keeping a healthy routine during the party. Once the game begins, follow the next four quarters for our game plan to keep a nutritious regimen.

First Quarter
Aim to only consume beverages. Choose iced tea or flavored iced tea, diet sodas, Crystal Light drinks, or water. If you decide to drink alcoholic beverages, choose wine or a light beer. Don’t forget, it’s always acceptable to bring your own drink to the party. It can be your addition to the food and beverage buffet.

Second Quarter
Keep on target with the appetizers. When it comes to choosing your appetizer, pick the vegetables over cheese and limit the chips and dip. Bring along a few Laughing Cow Cheese wedges for a snack or some salsa to try with chips. Another great appetizer option is light popcorn. It’s easy to make and everyone enjoys the snack.

Halftime Show
It’s time to enjoy the main event and squeeze in a healthy entrée. If possible, choose grilled, skinless and boneless chicken breasts or purchase a rotisserie chicken from the grocery store and remove the skin for the party. Another healthy option is boiled shrimp with cocktail sauce or deli sandwiches. Offer to bring a healthy entree to the party.

Third Quarter
Get busy selecting healthy sides to finish off your entrée. Fruit and vegetables are always a delicious option. Feel free to add a low-fat fruit dip or dressing for some extra flavor. A tossed salad with fresh tomatoes and vegetables is usually loved by everyone. Also try a low-fat version of your favorite coleslaw or potato salad recipe.

Fourth Quarter
Whether or not your team ends up winning the game, you can know you did your best to score high for a healthy meal. It’s always OK to finish a great meal with sweets. As long as it’s in moderation, there’s no need for deprivation! Take a look here for great low-calorie and low-fat recipes from Cooper Clinic nutrition.

By following this game plan, you won’t have to steer off your healthy course just for one party. It’s always possible to enjoy great parties with nutritious foods. For more information on Cooper Clinic nutrition services, please visit cooperaerobics.com or call 972.560.2655. Have a great Super Bowl weekend!

Dr. Kenneth Cooper Remembers Jack LaLanne

2011-01-26T11:57:00.000-06:00

An advocate and passionate leader in the fitness industry was lost with the passing of Jack LaLanne. Dr. Kenneth H. Cooper remembers his dear friend and partner in the challenge to make America healthier.

Manage Stress with Aromatherapy

2011-01-25T10:30:00.000-06:00

Managing stress is a critical component to Get Cooperized. Whether it's through exercise, breathing techniques, or spa treatments, there are multiple ways to relax and rejuvenate. Wendy Ruggiero, massage therapist at Cooper Spa shares tips to unwind with aromatherapy.

I love aromatherapy. I use some form of essential oil everyday, especially when I feel stressed, tired, and overwhelmed. I attribute my healthy immune system to regular massage and aromatherapy. It amazes me every time how these special blends can cheer me up and calm me down all at once.

Aromatherapy triggers a positive emotional and physical response by stimulating your body's limbic (emotional) and endocrine (hormonal) systems. For example, when you smell Lavender essential oil, its microscopic chemicals immediately trigger your body to calm your nervous system and relax your muscles.

Try my top-three essential oils:

Eucalyptus: This is great for treating respiratory problems, such as coughs and colds. It helps relieve muscle tension.
Tea Tree: A natural anti-fungal oil, Tea Tree is good for treating all sorts of fungal infections including vaginal yeast infections, jock itch, athlete’s foot, and ringworm.
Rosemary: Rosemary is stimulating and uplifting. It’s good to help mental stimulation and fuel the immune system, and it’s great for muscle aches and tension. Rosemary is also stimulating to the digestive system.

Venturing into aromatherapy can be overwhelming with all the choices. Start slow by finding a reputable company who sells essential oils such as Cooper Spa. We carry a line from Aromatherapy Associates, highly recommended by Wendy to any general consumer. Buy one or two at a time exploring the options of each oil. Feel free to contact Cooper Spa for more details at 972.392.7729 or visit cooperspa.com.

Avoid Common Workout Mistakes

2011-01-18T09:00:00.000-06:00

The New Year brings many newcomers to the gym. If this is your first time getting back in an exercise routine after a long break, see Cooper Fitness Center Professional Fitness Trainer Loren Maine's list of four common exercise mistakes and how to avoid them:

Neglecting your warm up. During the first 10-15 minutes of your workout, spend some time warming up your glutes, hamstrings, lower back, shoulders, and chest with simple stretches. Properly warming up before exercise improves performance and reduces risk of injury.
Poor form and posture. Not knowing how to properly squat, dead lift, or row can be dangerous to your body, create muscle imbalances, and even cause chronic pain. Correct form during a movement gives you the most benefit while incorrect form makes the movement dangerous and noneffective. Make an appointment with a professional fitness trainer to learn proper positions and form.

Repetitive exercises. Doing this will eventually lead you to a plateau where you'll fail to see any progress. Add variety to your exercise regime and modify your workouts every few weeks.

Working out too much. You may have good intentions but exercising strenuously everyday puts your body at risk for injuries and over training. After a day of resistance training your muscles need the next day to rebuild and recover. Plan on two to three days of resistance training per week. In between resistance workouts do cardiovascular exercise, pilates, or yoga.

With these four vital pieces of advice, you will be ready to combat your weight-loss or fitness goals the safe and effective way.

Are you Cooperized?
Also this week, make sure to post your Cooperized story on our Facebook Fan Page or by sharing it on Twitter with @CooperAerobics in your tweet.

Tell us how, and why, you are living the Cooper lifestyle. You can use photos, videos, or a simple post to our wall. We will be drawing on Friday for the winner of a six-month supply of Cooper Complete Healthy Body Packs.

What's in Your Gym Bag?

2011-01-17T10:05:00.000-06:00

Packing a gym bag should be part of our everyday routine. If you're really good, you pack before you go to bed so you won't forget about it in the morning. The basics include shorts or pants, a top of some sort, socks, undergarments, and shoes. It may not seem very important, but when it comes to motivation, what you pack can mean everything.

What is your motivation color? Colors evoke moods so if you find yourself dreading the gym, try wearing a tank or tee in a bold color. A splash of something fun can bring a smile to your face.

Whatever you choose to wear, feel comfortable and feel great about yourself. Make sure whatever you wear is highly functional. If your clothes don't fit properly and bother you—for example, if you have to continually tug your shirt down—you will have a hard time focusing on the exercise.

By working out, you are doing something for yourself that no one can do for you. Even your clothes should exude life and energy. Fortunately, the natural light in Cooper Fitness Center allows every individual to look and feel their best!

If you are going to be enjoying the relaxing sauna, steam room, whirlpool, or showers after your workout, remember an extra set of clothes to change into. The Coop Pro Shop has many fashionable wardrobe essentials for each season so if you are lacking something special in that department, stop by and let us help you.

And don't forget to accessorize. A water bottle, heart rate monitor, headphones or earbuds to plug into the cardio equipment, and any other gear that helps you work out to your fullest.

Fortunately, if you forget anything while you are at Cooper, our Coop staff can help find a suitable replacement. We carry everything but the shoes!

SPECIAL JANUARY OFFER
In January, mention this article and receive 20 percent off any apparel purchased at The Coop Pro Shop (Dallas location only; offer cannot be combined with any other discounts or coupons).

Comfort Foods the Cooper Way

2011-01-11T15:42:00.000-06:00

As part of our effort to help fans and followers Get Cooperized, we are tapping into some of our experts here at Cooper Aerobics. This week, Elana Zimelman, R.D, L.D., C.D.E., a dietitian at Cooper Clinic offers her advice on consuming healthier versions of our favorite comfort foods.

I love to talk about food. (One of the reasons I became a dietitian.) When I meet with my patients I like to ask what foods they really enjoy, including comfort foods. I talk about keeping these foods in their food repertoire because we should keep the joy in eating. Let’s not squeeze out favorites that make you feel good and remind you of fond food experiences from your past.

Six Effort and Guilt-free Comfort Foods for Under 200 Calories:

1 packet of Swiss Miss low-fat or sugar-free hot chocolate with a dollop of fat free whipped cream

1 oz. Baked Tostitos with 2 Tbsp. Pace’s black bean and roasted corn salsa

100 calorie pack of Orville Redenbacher’s popcorn

4 dark Hershey’s Kisses

The Skinny Cow Truffle ice cream bar or ice cream sandwich ( I’m a big fan of the mint flavor)

1 VitaMuffin VitaTops Deep Chocolate (warmed up in the microwave)

Just think of the 80/20 rule. Eighty percent of the time try to stick with the healthy stuff and the other 20 percent give yourself some leeway and fit in some splurges. (Yes!) You can include your favorites, but make some substitutions that satisfy your sweet or salty tooth and don’t break your calorie bank. Enjoy something yummy that hits the spot, especially during these cold winter months.

What comfort foods do you enjoy?

Know your Family Medical History

2010-12-06T16:03:00.000-06:00

All too often, people run into serious medical conditions that could have been prevented with one simple task. Talk to your family members about their medical history. The holiday season provides a perfect setting to discuss medical issues among parents, grandparents, and other relatives. Once you are armed with the facts, your physician can provide the adequate treatment and/or prevention steps to keep you healthy.

Cooper Clinic Preventive Medicine Physician Riva Rahl, M.D., provides important advice when it comes to knowing your family's medical history.

Jumping Over the Holiday Hurdles

2010-11-18T11:05:00.000-06:00

It's fair to say that next week will be full of family, friends, relaxation, and last but not least, food. The overeating side of us will be out in full force ready to savor each lasting bite of Thanksgiving dinner.

This Thanksgiving, let's start a new tradition: not overeating. And how on earth do you do this? It's easy, and you are not eliminating any of your favorite holiday foods.

Patty Kirk, R.D., L.D., a Cooper Clinic dietitian offers these tips on how to avoid holiday hurdles:

Party Control:

Don't arrive too hungry. Make a healthy snack before you go to holiday parties.
Bring produce. If you are tasked with bringing an appetizer or side dish, provide something healthy such as grilled vegetables.
Mix and mingle. Chat with family and friends for at least 15 minutes before heading to the buffet. It's not a race to eat, so put it off.
Scope out the buffet. Make sure you know what you want and don't want on your plate before you fill it up.
Steer clear of the food. Before or after your meal, mingle with others away from the buffet. This way you won't be tempted to grab snacks every few minutes.
Eat only what you love. In Patty's words, "Trust me, if you don't love the food, the second bite won't taste any better than the first."
Fill a smaller plate. Don't feel obligated to stack food onto a large dinner plate.
Eat slow. Savor each bite as well as time with family. Again, it's not a race.
Beware of the bar. Cutting out the special holiday drinks will eliminate loads of extra calories.
Don't waste calories. With foods you can eat all year round, don't waste the calories. For example, skip the roll this year.

Now that the holiday is over, it's time to start back into your healthy routine.

Damage Control:

Track what you eat weekly. It's always a good idea to know what you are consuming.
Bounce back. Start your normal routine as soon as possible.
Lose the leftovers. Send them home with family and friends. Remember, it's not the one Thanksgiving meal that is nutritionally harmful, it's making the meal last for days and weeks.
Keep it at three. Only eat three meals a day, no more and no less.
Exercise. That's a no-brainer.
Cut back on the portions. Don't think you have to eat every meal like it's a holiday. Eat what you love, just less of it.

Now that you are ready to combat the holiday temptations, come prepared with healthier choices. Kathy Duran-Thal, R.D., Director of Nutrition for Cooper Wellness has delicious and healthy meals perfect for Thanksgiving and Christmas.

Bacon Wrapped Apricots with Jalapeno

Kathy's Tapanade

Cran-Appleberry Sauce

Marinated Pork Tenderloin

Lighter Libby's Pumpkin Pie

Hot cinnamon Mulling Spiced Beverage

CNN, Tom Joyner, and Cooper Clinic

2010-11-15T11:22:00.000-06:00

For several years, Cooper Clinic has had the honor of being the doctor to radio's star host Tom Joyner. Annually, Tom has a campaign that encourages listeners to "Take a Loved One to the Doctor." This year, Tom decided to take his good friend CNN Weekend Anchor TJ Holmes to Cooper Clinic for his first physical exam in 10 years.

Here are two segments about TJ's experience.

Five Tips for Radiant Winter Skin

2010-11-01T15:24:00.000-05:00

The cold months can often leave our skin dry and irritated. Dr. Adean Kingston, a Cooper Clinic dermatologist, provides five simple tips to fight back the dry, winter skin. Learn more about how your bathing habits play a role in your dry skin, common problem areas, vacation skin safety, and how to maintain your skin.

Hear more from Dr. Kingston on conserving your silky skin.

For more information on healthy skin care, visit Cooper Clinic Dermatology online or call 972-367-6000.

Wave Your Stress Goodbye

2010-10-18T14:14:00.000-05:00

Whether you're slammed at work or at home, stress can become overwhelming and hard to handle. There are simple and effective ways to combat stress, and hopefully make life a bit easier. Connie Tyne, director of development for The Cooper Institute shares her expert advice on tackling stress.

Halloween Healthy

2010-10-14T16:08:00.000-05:00

As parents, we are always looking for ways to keep our children healthy, and unfortunately this time of year can be a struggle. Children bring home an average of 250 pieces of candy after trick-or-treating, which can become overwhelming for most parents. Here are some tricks to avoid the temptations of treats:

Tricks and Suggestions to Decrease Treat Temptations:

Wait to purchase treats until the last possible moment. Don't keep Halloween treats in the house days in advance.

Purchase your least favorite candies. You’ll be less likely to sneak treats if you don’t enjoy eating them.

Be realistic about the amount of candy you’ll need. Buy what you think might be too little and if you run out of candy, have healthy treats or non-food treats on hand.

Go ahead and trash the leftovers immediately following the holiday. Again, if those little goodies are not in the house to tempt you, you’re less likely to eat them!

When your children bring home their treats, divide them into daily portions and package them in baggies. Give your child one baggie of treats every day until there are no more.

Instead of trick-or-treating, throw a Halloween party at your house and serve your own delicious and nutritious home-made snacks.

With these tips to combat the sweet temptations from home, now it’s your turn to delight your trick-or-treaters with healthy options. Below are ways to contribute to your trick-or-treating guests with nutrition in mind:

Apple Bites (above) (apple slices with almonds for teeth)

Mini bags of microwave popcorn

Mini granola bars

Mini boxes of raisins

Small packages of assorted nuts

Snack-size graham crackers, animal crackers, pretzels or Pepperidge Farm Goldfish (100 calorie packs)
Pre-packaged apple slices or baby carrots

With these healthy snacks in your trick-or-treater bowl, you are sure give each child a bright smile, without the extra sugar! Have a safe, happy, and healthy Halloween!

Tire Training Class: Unconventional Workout with Full-Body Results

2010-10-07T12:06:00.000-05:00

Not a class typically offered at fitness clubs, Cooper Fitness Center's Tire Training Class takes your workout to whole new level. The hour-long class incorporates tires big and small in every exercise. By flipping, pushing, and pulling tires, participants develop their strength, power, and cardiovascular fitness.

The class is held outdoors on Mondays at noon, and it's free for Cooper Fitness Center members. It's one of more than 80 weekly group exercise classes held at Cooper Fitness Center in Dallas. And they're all included with membership.

For more information about Cooper Fitness Center membership, call 972-233-4832 or visit CooperFitnessCenter.com.

Cooper Fitness Center IGNITE! Youth Fitness Program

2010-10-06T21:24:00.000-05:00

Do you want your kids active in a program that combines athletic training, nutrition, and education, and is a ton of fun? We have just what you're looking for.

Cooper Fitness Center's IGNITE! youth fitness program is back this fall and quickly becoming the after-school activity of choice for many kids. They're playing sports, games, and other fitness activities, and having a blast.

Ten-year-old Alexandra Gholi, a student at Parish Episcopal School, has participated in IGNITE! since the program began last December. Every week she looks forward to her IGNITE! Tuesday and Thursday afternoons. Here's what she says about the program.

Q. Do you play any sports or have some favorite sports to participate in?
A. Yes, I play soccer, softball, and I like to swim.

Q. What do you enjoy most about IGNITE!?
A. I feel like IGNITE! helps me become a better athlete. It’s fun to do after school and it’s a good workout after sitting in school all day.

Q. How has IGNITE! helped you in sports?
A. I can tell that my endurance has increased.

Q. What do you think about Coach Shannon Edwards?
A. He is a good coach and he helps push me when I feel like I want to stop.

Q. Why do you keep coming back to IGNITE!?
A. I know it helps me stay in shape and I like it!

Designed to help youth ages 8-12 develop their athletic skills, IGNITE! exercises and activities focus on agility, coordination, endurance, balance, speed, power, and strength. The program also teaches the importance of making healthy choices and the fundamentals of fitness.

IGNITE! is held Tuesdays and Thursdays, 4:30-5:30 p.m., at Cooper Fitness Center in Dallas. The next program is Nov. 2-18.

For more information or to register, visit CooperYouth.com or contact Meredith Rosson at 972-233-4832 ext. 6402 or mrosson@cooperfitnesscenter.com.

Football Season at Cooper Clinic: Healthy Tailgating Tips

2010-10-06T09:18:00.000-05:00

It’s that time of year again…fall, cooler weather and football season! Whether you are tailgating at the football game with a few friends or hosting a football extravaganza, here are some healthy tips for a winning game plan this season. Remember the goal is to enjoy your favorite things in moderation.

Use these tips from Cooper Clinic’s nutrition department to make your next tailgate healthy and delicious.

Have a healthy snack before you arrive. Don’t skip meals thinking you can save up for the tailgating party. Eat your regularly scheduled meals and snacks. Remember, eating meals/snacks every 4-5 hours can support your metabolism and decrease hunger.
Focus on the game and the good company, not the food.
Alternate non-caloric beverages with caloric beverages. Calories add up quickly with alcohol and regular sodas.
Fill your plate once so you know what you are eating, instead of grazing all afternoon or evening.
Take your time and eat slowly…you’ll eat less.
Don’t forget to work in exercise either before or after the game.
Drink wisely and hydrate often. You can bring water bottles, low-calorie fitness water (Propel or Glaceau’s Vitamin Water), iced tea, diet green tea or diet sodas. You might try the “to go” packets of Crystal Light or tea to mix into water bottles. Of course, light beer and wine spritzers (4 oz. Merlot with 4 oz. diet lemon-lime soda) are a calorie-saving idea.

To find suggestions on low-calorie appetizers, entrées, and side dishes, visit the Cooper Aerobics Health Tools.

Don McNelly, 744 marathons at 89 years old

2010-09-21T13:47:00.001-05:00

Legendary marathoner Don McNelly joined Cooper Aerobics Center members today for a special discussion about his life's run. Don has been a patient of Dr. Kenneth H. Cooper for 35 years, and is living proof that exercise can 'square off the curve' as Dr. Cooper always says.

The subject of the recently published biography, The Madman, The Marathoner, Don and author Juanita Tischendorf regaled the audience with tales from marathons, 60 plus years of mariage and more.

Hear more from Don and Juanita in this post event interview:

Ginseng: Energizing or Not?

2010-09-07T09:27:00.000-05:00

We recently had a reader write in and ask us our opinion on Ginseng, a supplement not currently in the Cooper Complete line.

Ginseng is most commonly marketed as an herb that will improve overall energy, particularly in those who are tired or stressed. In fact, in 1997 sales topped $300 million annually as a result. Unfortunately, the scientific research to date hasn’t been able to confirm that ginseng helps improve energy at all, so these claims are unsupported by research but well-believed marketing pitches.

Ginseng is a dried root of one of several species of the Araliaceae, of Ivy, family of herbs. Ginseng comes in several forms - Asian (Panax ginseng) and American (P. quinquefolius L.) are the most common, but there’s also a Siberian (Eleutherococcus senticosus) ginseng which is much less expensive, but doesn’t contain the same active compounds as American and Asian ginseng.

Ginseng root that is mostly unprocessed is called “white ginseng” while “red ginseng” is typically Asian ginseng root that has been steamed and dried. Traditional Chinese medicine delineates between the “white” and “red” form, but scientific evidence doesn’t indicate significant differences.

Researchers have also studied the impact of ginseng on other health conditions, and have found that American ginseng may lower blood sugar levels before and after meals in patients with type II (adult onset) diabetes. Because of this, diabetics should work with their physicians when adding ginseng to their supplement regiment.

Long-term use of ginseng doesn’t seem to be the norm. Typically, the product is taken for two or three weeks, and then followed by a one to two week “rest” period.

To purchase Cooper Complete supplements, visit the Cooper Store.

Reference
Ginseng
http://www.nlm.nih.gov/medlineplus/druginfo/natural/patient-ginseng.html

Panax ginseng pharmacology: a nitric oxide link?
http://www.ncbi.nlm.nih.gov/pubmed/9296344?dopt=Abstract

Jill Turner is VP Operations for Cooper Concepts, the company that markets Cooper Complete nutritional supplements. Email (jsturner@cooperwellness.com) or call 972-560-3262 with your questions and comments regarding supplements.

Poolside Exercises

2010-08-17T16:29:00.000-05:00

The heat has been a scorcher this summer in the triple digits. It might be too hot to run or exercise outside on the track but you can still get your workout in at the pool. Watch as Cooper Fitness Center Swimming Pro, Dirk Ebel gives some great fitness tips to use during a cool swim.

Uncomfortable Underarms: Botox Treatments for Excessive Sweating

2010-08-16T15:57:00.000-05:00

Many people may not realize the treatment options out there for their uncomfortable and unwanted armpit sweat. If over-the-counter deodorants or prescription deodorants don't keep you dry, you may be interested in a more aggressive treatment: Botox.

While most Botox injections are done for cosmetic reasons, dermatologists at Cooper Clinic can medically use Botox to treat underarm sweating. The procedure is virtually pain-free and the results typically last five to seven months.

Hear Dr. Adean Kingston, Cooper Clinic dermatologist, explain the benefits of using Botox to help control underarm sweating.

To book your appointment with Cooper Clinic Dermatology, please call 972-367-6000. (Tell them that the Cooper Aerobics blog sent you!)

Risks of Sitting

2010-08-02T09:24:00.000-05:00

Do you spend long hours at your desk each day? Beware, all those hours may have a negative effect on your health. David Atkinson, vice president of Corporate Wellness for Cooper Corporate Solutions advises that too much time in your chair can hinder your health.

“Our desk jobs can be a major threat to our health,” said David. “To stay healthy, we’ve got to make it our job to think about activity throughout the day.”

In today’s work environment companies are doing more with less meaning more time behind the desk for many Americans.

David provided these tips for staying active, even at work:

1. Make it a balancing act. Invest in a stability ball. Switch between the ball and your desk chair. This will help strengthen your core, but also improves concentration and posture.

2. On the hour, every hour. Set an alarm to move each hour. Even a simple stretch like reaching upward or touching your toes helps stimulate blood flow. A quick movement each hour can activate muscles that have been in rest mode.

3. Forget things in your car. That’s right. A trip out to the car for a necessary item can be just the exercise you need to break from the desk routine.

4. Breath. Move away from your computer to take a deep breath; it helps clear your head, relieves stress and also gets oxygen through your bloodstream more quickly.

5. Get techie. Invest in an accelerometer or pedometer to track your calorie output. These devices can help you stay motivated to move more during the work day.

6. Go farther. Park in the last possible parking spot and use those extra steps. Use the bathroom on another floor. Walk to lunch. These easy changes can result in the extra movement you need each day.

7. Schedule a walking meeting. Look for meetings that can be done outside a conference room. Instead of pulling up chairs, take a few laps around the office.

“It isn’t hard to make movement a part of the work day, it is just hard remembering to move,” shared David. “The more of a habit it becomes, the better off you’ll be in the long run.”

David Atkinson is vice president of Corporate Wellness for Cooper Corporate Solutions. He is an industry consultant specializing in worksite wellness programming and corporate health promotion. David previously served as the director of program development for Cooper Aerobics. He earned a B.S. in exercise science from Dallas Baptist University and an MBA from The University of Dallas.

David is a contributing health and fitness writer and resource for national publications. He also presents to organizations on topics of corporate wellness design. Groups of note include the Association of General Contractors of America (AGC), Southern Gas Association (SGA) and the Dallas Human Resources Management Association (DHRMA). He has also testified before the Texas House of Representatives Committee on Public Health regarding wellness concepts and strategies.

To learn more about how Cooper Corporate Solutions can improve your worksite wellness programming, please visit cooperaerobics.com.

Vitamin D Deficiency: Are You at Risk?

2010-07-28T14:40:00.001-05:00

Vitamin D has become the hottest topic in supplementation and for good reason.

For years we’ve known that “the sunshine vitamin” plays a vital role in bone health (it regulates the “uptake” of calcium). However, in the past three to four years the science has become overwhelming regarding the link that vitamin D deficiency has to many other health conditions.

Recently, our own Todd Whitthorne appeared on Good Day to discuss the rise in vitamin D and what you can do to prevent deficiencies.

Nutritional Supplements – What Should I Take?

2010-06-10T16:01:00.000-05:00

One of Dr. Cooper’s key components of 21st Century Medicine, besides proper exercise, proper weight management, and proper nutrition is proper supplementation. One thing to remember is that supplements are aptly named - they are “supplements” and not “replacements.” You have to start with a good, solid, balanced diet and then think of supplements as “an insurance policy” or something to cover your bases.

Now from a nutrition standpoint the human body really only needs 6 things, the macronutrients fat, protein and carbohydrates, and the micro nutrients vitamins, minerals, and water. The macronutrients provide fuel in the form of calories which gives us energy to work and think, and also allows our immune system to help fight disease. The micronutrients don’t directly provide energy but are critical in helping the body to properly metabolize the macronutrients.

Most Americans, no matter how hard we try, are not getting the proper amounts of vitamins and minerals through our diet alone. Generally, we just don’t eat very well.

Only 46 percent of us eat breakfast (although 92 percent believe it’s the most important meal of the day)
7 percent of our calories come from soft drinks
19 percent of our calories are consumed in an automobile
And only 24 percent of us eat at least 5 servings of fruits and vegetables per day!

A landmark study published in the Journal of the American Medical Association in June of 2002 came to this conclusion:

“In the absence of specific predisposing conditions, a usual North American diet is sufficient to prevent overt vitamin deficiency diseases such as scurvy, pellagra and beriberi. However, insufficient vitamin intake is apparently a cause of chronic diseases. Recent evidence has shown that suboptimal levels of vitamins, even well above those causing deficiency syndromes are risk factors for chronic diseases such as cardiovascular disease, cancer, and osteoporosis. A large proportion of the general population is apparently at risk for this reason.”

The research shows our diets are pretty incomplete. So, with that understanding what should we be taking in the form of supplements?

Start with a good multivitamin. Vitamins actually come in two forms - fat soluble and water soluble. The fat soluble vitamins are A, D, E, and K. These vitamins are best taken with meals and can be stored in the body which means it is possible to get too much, something known as vitamin intoxication, but that’s pretty rare. For example, recent studies indicate that the vast majority of Americans are actually vitamin D insufficient.

The water soluble vitamins are vitamin C and all of the B vitamins. With water soluble vitamins the body uses what it needs and then passes the rest. The water soluble vitamins can be taken with or without food but since a multivitamin is a combination of both fat soluble and water soluble vitamins, take any multivitamin with meals - either right before, during, or right after the meal, it doesn’t really matter.

With vitamins we need to consider two things - the actual nutrient and the amount, or the dose, of the nutrient. In medicine we often hear about what is referred to as “the therapeutic window” – that’s the proper dosage that will offer the greatest benefit. Many times a manufacturer will put a very small amount of a nutrient in the formulation just so they can include it on the label. Since many consumers don’t know the difference between a microgram, a milligram and a telegram, it allows that manufacturer to make consumers think they are getting a more complete product than is actually the case.

A perfect example is lutein, which is a carotenoid that is very beneficial for the eyes, particularly the macula, which is in the center of the retina. Most of the experts agree that we need at least 4 milligrams (mg) of lutein to really make a difference. Some of the leading brands tout the presence of lutein in their product but when you read the actual amount on the label you’ll find they only have 250 micrograms, which is just one sixteenth the amount recommended by the experts. That’s not nearly enough to make a difference! So, read the ingredient label of any supplement you are considering taking.

Earlier I mentioned vitamin D which is critical for healthy bones as it helps to regulate the uptake of calcium. Recently however, the research is indicating that vitamin D plays a much larger role than in just bone health. Vitamin D deficiency is associated with an increased risk of at least 17 cancers, including ovarian, breast, colon, prostate, and pancreatic cancer. Low levels of D are also linked to cardiovascular disease (which is our #1 killer), diabetes (which unfortunately is growing by leaps and bounds), immunity, chronic pain, multiple sclerosis, macular degeneration and a host of other conditions. It may also be related to athletic performance.

In an article published in the American Journal of Public Health, Dr. Cedric Garland from the University of California at San Diego Moores Cancer Center said that “the benefit of vitamin D is as clear as the harmful link between smoking and lung cancer.” That’s a pretty powerful statement…..especially when you consider that according to a March, 2009 article in the Archives of Internal Medicine, 77 percent of American adolescents and adults are vitamin D insufficient. 77 percent! The numbers are even higher for those with darker skin – 90 percent for Hispanics and 97 percent for African-Americans.

D is known as the “sunshine vitamin” because the body can actually synthesize vitamin D from sunlight, but being outside a lot doesn’t necessarily mean we get enough vitamin D. A sunscreen with an SPF of 15, or greater, actually blocks 99 percent of vitamin D synthesis. The only way to measure vitamin D is through a blood test called 25 hydroxy vitamin D. You should have a level of at least 30 nanograms per milliliter.

The Cooper Clinic recommends taking at least 2,000 IU (International Units) of Vitamin D per day. Most multivitamins contain only 400 IU so again, be sure to read the labels. All of the Cooper Complete adult multivitamin formulations contain 2,000 IU of D, and we also provide a “stand alone” vitamin D product for those that need additional supplementation. Also, always be sure to take Vitamin D-3 as opposed to D-2. In most studies, the D-3 form has been shown to be more bio-available.

Don’t worry about getting too much Vitamin D. Vitamin D intoxication is defined as having a blood level of 150 ng/ml or higher and according to large, nationwide studies, along with data from Cooper Clinic patients, almost 80 percent of Americans are below 30.

Other levels of key vitamins you should be striving for daily include at least 150 mg of vitamin C, 200 IU of natural vitamin E (which is the D-alpha tocopherol as opposed to the DL-alpha tocopherol), 2,000 IU Beta Carotene, 10 mg of vitamin B-6, 400 micrograms (mcg) of B-12, and 400 mcg of folic acid.

Another critical nutrient we need is Omega 3 fatty acids. The omega 3 fats are the “healthy fats” that are incredibly beneficial to our heart, brain, eyes, immune system, and literally every cell in our body.

There are now over 18,000 published articles showing the benefit of omega 3 fats, but most Americans don’t come close to the recommended intakes. The Omega 3’s are known as “essential” fats which means our bodies can’t make them, we have to consume them, but unfortunately the average diet doesn’t include many Omega 3’s. The best sources are fish, especially fatty fish like salmon, hearing, mackerel, and trout. The problem is that the average American eats fish only once every 11 days.

Supplemental fish oil is an excellent way to increase levels of omega 3’s but be sure to look for a product that has a high concentration of EPA and DHA, the long-chain omega 3’s that are so beneficial. Most commercial fish oils in the grocery store or the pharmacy contain only a 30 percent concentration of EPA and DHA. Better quality fish oils will have a 50 to 60 percent concentration, so again, read the ingredient panels. Cooper Complete Advanced Omega-3 is a 60 percent concentration of EPA and DHA and is deodorized so there is no risk of what I call “burp-backs” or “repeats.”

We recommend getting at least 1,000 mg of EPA and DHA combined every day. This is not 1,000 mg (1 gram) of fish oil - it’s 1,000 mg of EPA plus DHA. (Two soft gels of the Cooper Complete Advanced Omega-3 provide 1,200 milligrams of EPA and DHA combined, in 2,258 mg of fish oil.) Also - don’t worry about the risk of mercury or PCB’s with fish oil supplements. Most all commercial products are highly filtered so the risk of contamination is incredibly low.

The Cooper Clinic started routinely measuring omega-3 levels in patients in July of 2009, and recommends an omega-3 index of 8 percent or higher. Most patients not taking a high-concentration, omega-3 supplement typically have an “undesirable” omega-3 index of 4 percent or less.

Other “condition specific” supplements you might consider include glucosamine, chondroitin and bromelain for healthy joints, CoQ10 (in the Ubiquinol form) for energy and cardiovascular health, calcium for bone health, Lutein for health eyes and skin, and saw palmetto to help support a healthy prostate.

To purchase Cooper Complete multivitamins and supplements, visit the Cooper Store.

By Todd Whitthorne, President and CEO, Cooper Concepts

Frozen yogurt – a “Go” or a “No”?

2010-06-10T15:36:00.000-05:00

It’s summer. It’s hot…really hot. After a long, hot day, nothing tempts the palate like a cool dish of ice cream, right? But wait, we know better – ice cream is fat and calorie-laden with close to 250 calories per half cup and 16 grams of fat (11 of which come from artery clogging saturated fat). We would have to jog for 30 minutes just to burn off the calories in that tiny half cup. So, now what?

The next best thing: frozen yogurt. It’s almost always a better choice, but as with anything, you may want to head to your local yogurt shop armed with a little more information. A half cup of the average frozen yogurt (about 3 to 4 ounces) has just 120 calories and often, low to no fat.

Be mindful of that portion size
Use the scale if they have one available because often what you end up with is a lot more than 3 ounces. I recently observed the serving sizes at one of our local yogurt shops (and there’s a new one springing up on every corner from Red Mango, to Pinkberry, to Orange Cup, to Yogurtland, and so on). The large, self-serve bowl at this shop held approximately 18 ounces of yogurt plus toppings. The calories in the yogurt alone would then be closer to 720 calories BEFORE the tasty toppings were added. I just hope they were counting that light, little dish of summer refreshment as a hearty meal instead of a snack with those numbers.

Use toppings with caution
Naturally we will always support fresh fruit as a topping choice. It really does go so well with some cold, tart frozen yogurt. Try opting for blueberries, raspberries and pineapple, which would add a minimal 20 to 40 calories worth of fiber, antioxidants and flavor.
Don’t be fooled by some of the other toppings that may seem healthy such as fruit soaked in gooey syrups and high calorie granola. A hearty sprinkle of granola could add another 150 calories and 7 grams of fat to your snack. And, if you are not careful over time, another inch around your waist.

Cooper Aerobics Center is within walking distance of Pinkberry, so we decided to give their toppings a calorie count:

Honey Roasted Sunflower Seeds
Calories: 35
Saturated Fat: 0

Italian Caramel
Calories: 40
Saturated Fat: 0.5

Kiwi
Calories: 20
Saturated Fat: 0

Mango
Calories: 15
Saturated Fat: 0

Milk Chocolate Crunch
Calories: 80
Saturated Fat: 1

Mochi
Calories: 80
Saturated Fat: 0

Organic Fruity Bears
Calories: 90
Saturated Fat: 0

Peppermint Shavings
Calories: 50
Saturated Fat: 2

Pineapple
Calories: 10
Saturated Fat: 0

Pomegranate Juice
Calories: 50
Saturated Fat: 0

Raspberry
Calories: 10
Saturated Fat: 0

Shaved Milk Chocolate
Calories: 50
Saturated Fat: 1.5

Shaved White Chocolate
Calories: 40
Saturated Fat: 1.5

Again, choose wisely and remember that we can budget for a cool treat in the 200-calorie range, but beyond that we are looking at more of a meal.

Not all frozen yogurts are created equal
Many frozen yogurts aren’t as nutrient dense as the regular yogurt that you might get in the grocery store. The frozen variety usually contains half the calcium and a bit less protein.

Example (6 ounces):
• Average non-fat vanilla yogurt - 8 grams protein and 250 mg calcium
• Average frozen vanilla yogurt - 5 grams protein and 100 mg calcium

In a regular yogurt you will be able to find “live and active cultures.” These are the probiotics – the healthy bacteria in our bodies that help us absorb certain nutrients, aid in gut motility and other health benefits. You may not find these beneficial cultures in all of the frozen yogurt varieties. Quality frozen yogurt will have at least 10 million “live and active cultures” and carry the National Yogurt Association’s LAC seal. (Our neighbors at Pinkberry have achieved that seal.)

As summer months heat up, enjoy your “fro-yo” treat, but do the math...and you’ll reap the healthy benefits!

By Meridan Zerner, Cooper Clinic, MS, RD, CSSD, LD

Don’t Take a Break from Healthy Eating This Summer

2010-05-26T10:45:00.000-05:00

Summertime is here! It’s the perfect time to ramp up your families’ eating habits. Sure, your routines are different from the rest of the year—fun-filled days in the sun, leisurely times by the pool and exciting vacation adventures. You may have the luxury of more time to prepare and dine under less pressure. There is a plethora of fresh foods waiting to be enjoyed. Make this summer a deliciously healthy one. Here are some easy tips:

•Base your menus around fresh vegetables, focusing less on meats. Grill some sliced zucchini and sweet peppers basted in your favorite marinade and serve with grilled chicken or fish on the side, skewer style.

•Try grilled fruit as a healthier dessert or sweet treat. Grilling the naturally based sugar and water in fruit helps concentrate the flavors by reducing the water content and carmelizing the natural sugars. Spray the grill with non-fat cooking spray to keep the fruit from sticking. Make a summer fruit salad with as many colors as you can!

•Venture to your local farmer’s market and take your kids along. It can be a fun outing in the open air market. Everyone can pick a new food to try and take home for their next meal of snack. When kids get to pick out new fruits or veggies they are more likely to try them and enjoy them! It’s a wonderful learning experience too. Your children may just beg to go back for another adventure.

•Grow a family garden. What a great way to get your kids involved in where food comes from. Digging in the dirt may be a little messy but watching the seeds sprout is as exciting as it is rewarding! Some easy and fast growing crops include carrots, tomatoes, cucumbers, beans and strawberries.

•Pack simple snacks for the road. Think portable fruits and vegetables such as cherry tomatoes, baby carrots, grapes and cherries. Take along small bags of nuts and string cheese for filling proteins that travel well.

•Keep your fridge stocked with clear plastic containers of pre-washed and cut fruits and vegetables. Set some in a decorative bowl on the counter too. When you see them , you’re more likely to eat them. Also consider stocking your pantry with fewer processed foods such as chips and pretzels. This makes it more likely to grab the fresh fast foods instead.

•Make your own trail mix: toss together raisins, dried cranberries or chopped apricots with roasted almonds or peanuts. Through in some favorite high fiber cereals, such as Fiber One Caramel Delight or Kashi Heart to Heart. Bag up in single ready-to-eat portions.

•Beat the summer heat with homemade frozen fruit pops. Freeze 100% fruit juice in small paper cups. When the juice is slushy enough add a wooden stick and when frozen solid peel off the paper and serve. For extra fiber and nutrients you can add diced up fruit to the juice before freezing. You can also freeze yogurt as a frozen treat. My favorite is Yoplait Light Thick and Creamy in cinnamon roll flavor. Yum!

•Beware of high calorie summer favorites by making smart substitutions. Make potato salad or coleslaw with low fat or nonfat mayo. Instead of grilling high fat hot dogs and burgers, try salmon, lean turkey or veggie burgers.

•Drink up your water first. Often thirst is mistaken for hunger so before you reach for a snack fill your water glass and for flavor squeeze a slice of lemon, lime or orange.

•All foods fit so allow for indiscretions. Do not take the joy out of eating this summer (and all year round!). An occasional ice cream treat or nosh at the fair can fit within an overall healthy diet.

By: Elana Zimelman, RD, LD, CDE, registered and licensed dietitian and certified diabetes educator at Cooper Clinic. For more information visit cooperaerobics.com or call 972-560-2655.

Summer Maintenance: Taking Your Workout Outdoors

2010-05-13T09:49:00.000-05:00

Finally—it’s time to shake off those winter doldrums and take your workout outside. Some of our favorite spring and summer activities include running, swimming, tennis, golf or even just taking a walk or playing tag with your kids. But any exercise enthusiast would agree—there are a few things to consider before heading out that door.

Preparing your body for the elevated temperatures is essential. I can’t stress enough how important proper hydration is for safe outdoor activity. We should already be drinking 6-8 8 oz glasses of water per day. But if you’re also drinking caffeine, you need to increase your water to intake by at least one more glass. It would also be a good idea to add a sports drink, such as Gatorade or Powerade, if you plan to exercise outdoors longer than 1-2 hours. Don’t plan to be out that long? Water will work just fine. It’s also smart to start with lighter workouts at first and gradually increase the length and intensity as your body acclimates to the heat.

Proper warm-up and cool-down is a must. An effective warm-up helps prepare your muscles for work by making them more pliable and responsive. Dynamic stretching (stretching with movement) will accomplish this nicely. Cooling down is equally important. A slower paced walk followed by moderate static (holding) stretches will bring your heart rate down gradually and help aid the recovery process.

Pace yourself. Too many of us have made the same mistake—we try to do too much too fast. It’s great to be motivated by nicer weather, but pushing ourselves too hard can lead to muscle strain/cramps or worse, heat exhaustion or heat stroke. These injuries can be dangerous and will keep you from reaching your goals. If you begin experiencing any of the following symptoms, stop immediately:
--Weakness
--Headache
--Cramps
--Dizziness
--Rapid heartbeat
--Nausea or vomiting

Wear appropriate attire. Lightweight, loose-fitting clothing is the way to go. It allows cooler air to pass over your body and helps sweat evaporate faster. This is especially important when the weather is humid and your body has a harder time dissipating heat. Lighter colors also help and caps made with stretch-mesh will move moisture and shade your face. Don’t forget to apply sunscreen and apply it often!

Watch the clock. Planning your exercise in the morning or evening hours is much safer than getting out in the midday sun, when our Texas temps can reach 95+ degrees. But if you’re limited to that time, be smart about it. Prepare yourself, limit your exposure, and listen to your body. Exercise in the shade or the pool whenever possible.

Always remember that it is better to error on the side of caution than risk getting injured. So if you’re outside sometime soon and are worried about your safety, simply take your exercise back indoors.

By April Harris-Swales, Cooper Fitness Center Personal Trainer

Smart Summer Snacking

2010-05-13T09:44:00.000-05:00

Summer is almost here! That might mean more time spent at home, but it doesn’t have to mean that you abandon your current healthy eating plan. Many people struggle with the temptation to “graze” all day long during the summer. Instead, plan smart and choose snacks that will boost your energy and supply essential vitamins and minerals. Smart snacking can dampen hunger pangs and prevent overeating at meals.

Research has found that making healthful snacks a regular part of your routine can help maintain a healthy weight and prevent unhealthy highs and lows in blood sugar. As with other food choices, remember variety, balance, and moderation in snacking. Snacks should bridge the time gap between lunch and dinner and shouldn’t sabotage the dinner meal.

Make Snacking Easier On Yourself:
• Format your snacks as mini-meals that combine small amounts of protein and fiber to keep you satisfied. Implementing snacks between meals can prevent overeating at meals. A study in the British Journal of Nutrition found that people who ate a protein, moderate-calorie snack before a meal automatically cut back their calories during subsequent meals on the same day.
• Plan snacks ahead of time so you won’t blow your daily calorie budget.
• Keep a variety of ready-to-eat snacks on hand.
• After a trip to the supermarket, wash and trim produce and store for easy access.
• Be mindful when snacking. As with meals, practice portion control. Overeating often occurs when snacking from a multi-serving package. Prepackage your snacks in zip lock bags divided into appropriate serving sizes – make them as easy to grab as a cookie.
• Snack only when you’re hungry. Try an alternate activity when bored, frustrated, or stressed to decrease the urge to snack.

Smart snacks don’t just happen. Buy portable options that are ready to grab on the go. On the go snacks should be sturdy food that won’t get squished in your bag. Tuck portable, nonperishable food in your purse, tote, or backpack for an on the run snack.

Easy, Tasty, Healthy Snacks with 200 Calories or Less:
• 1 tablespoon peanut butter spread on slices of a small apple
• 48 thin pretzel sticks and 1 light cheese stick
• 5 whole grain crackers and 2 slices 2% milk cheese
• 1 (6 inch) corn tortilla, 2 ounces grilled chicken, 2 Tbsp. shredded mozzarella and 2 Tbsp. salsa
• ½ whole wheat English muffin, 1 Tbsp. tomato sauce, and ¼ cup shredded mozzarella cheese
• 1 (6 inch) multigrain flour tortilla, 1 Tbsp. light cream cheese, and 2 oz. deli turkey breast
• Fruit smoothie – 1 cup fat-free milk, 1 cup frozen strawberries, and ½ frozen banana
• Peach parfait – 1 canned peach half (light syrup), ½ cup low-fat frozen yogurt, and 1 tbsp. granola
• Trail mix – ½ cup Cheerios, 1 Tbsp. peanuts, 1 Tbsp. raisin, and 2 Tbsp. Goldfish crackers, whole grain cheddar
• 3 Ry-Krisp crackers, 1 wedge Laughing Cow light cheese, 1 cup baby carrots

For the Kids
When refueling kids with snacks, offer snacks 2 or more hours before a meal which will not ruin their appetite at mealtime. Keep the nutrition-packed snacks at their eye level in the pantry and/or refrigerator. Lastly, parents’ food choices and lifestyle habits help set their kids’ food decisions and behavior. So as parents, snack smart! If you make smart choices, snacking can make significant contributions to the nutritional quality of your diet and you overall health!

For more snack recipes, visit Cooper Aerobics Health Tools.

By Christi Ballow, R.D., L.D., Cooper Clinic

Snacking -- It's a good thing

2010-05-11T14:52:00.000-05:00

Do you want to have more energy throughout the day and less stress, and lose weight while you’re at it? If the answer is yes, then you're in for some great news!

Snacks can help fill in the gap between meals, giving your body and mind a real boost. If you select sensible snacks they can also help meet your nutrient needs for the day, especially if you’re running low in certain areas like fiber.

As a dietitian, when I’m asked what I eat in any given day to keep my weight on track, my answer always includes my planned snacks. Honestly, I couldn’t see a day through without them!

What’s a meaningful snack? The formula for smart snacking is as follows: start with a high fiber carb (a piece of fruit such as an apple or pear or a whole grain food such as whole wheat crackers or a whole wheat tortilla), then add a healthy protein or fat (1 tablespoon of peanut butter or 2 tablespoons of almonds).

Six steps for power snacking:

Plan ahead—the more you plan your snacks, the more likely they are to be healthy. It takes the stress out of having to think about what you’re in the mood for.
Listen to your body—pay attention to hunger and fullness while you snack so you can strategize the best snack to fit your schedule in regard to time of day, type, and size of snack.
Balance—combine healthy carbs with protein.
Keep snacks handy—stash your snacks where you need them (in other words, don’t leave home without them!).
Moderation—it’s okay if you get off track every now and then, just get back into the swing of things the very next day.
Calories count—keep your snacks around 150-200 calories a piece.
Here are some simple snack ideas for 200 calories or less:

1 whole wheat tortilla + 2 tablespoons of hummus
1 small piece of fruit + 1 low-fat string cheese
5 reduced fat whole wheat crackers + 1 tablespoon peanut butter
1 cup cherry or grape tomatoes + 1/2 cup 1% cottage cheese
1 small piece of fruit + 10 almonds
6 oz. non-fat flavored yogurt
1 tablespoon raisins + 1 tablespoon peanuts + 1/4 cup high fiber cereal

Now that you have a plan, get snacking! Let snacks be one of your tools for permanent weight loss success.

For more information on nutrition consultations, click here.

By Elana Zimelman, R.D., L.D., C.D.E.

TechnoFitness Fun: Nike+, A Great Running Partner

2010-04-08T09:15:00.000-05:00

Growing up, I was always active. It started with playing in the backyard with my sister and then I was introduced to sports. By high school, I never had an “off-season.” I played three school sports and club soccer, was in gymnastics, and ran on the city track team. My schedule eventually forced me to have to choose between soccer and gymnastics. I chose soccer. Looking back, the reason was simple—it was a team sport that’s played outdoors. Even in college where I had a beautiful, state-of-the-art workout facility, if it wasn’t raining, I chose to go for a run instead of working out in the gym.

Recently, I found myself making excuses everyday for why I couldn’t work out. I enjoy being active, so why was I avoiding it? One day when I was planning the summer camp programs for our fitness center, the answer hit me like a bolt of lightning. I’m making excuses because the gym isn’t where I enjoy working out. I need to be outdoors and I need a workout partner. So I bought some new running shoes and found a really cool running “buddy” that’s available to workout whenever I am, morning or night—the Nike+.

Nike+ sensor ($19) is similar to a running chip used at organized races, but in addition to recording your run time the Nike+ sensor also tracks your distance, pace time, and calories burned. And it can fit into the soles of any Nike+ ready pair of shoes or you can buy a pouch – mine cost $9 – that can be laced to any pair of running shoes.

During your run, you can track your stats through a wrist band that communicates wirelessly with the sensor. Or if you have an iPod nano, iPod Touch, or iPhone, there’s a Nike+ iPod application that tracks your stats (the iPod nano and older versions of iPod Touch require purchasing a Nike+ iPod Sport Kit, $29). The iPod application allows you to select the type of workout goal you have – a time, distance, or calories-burned goal – and have a “coach” in your ear—literally—on every run. While listening to your favorite tunes, periodically a voice lets you know your progress and when you’ve reached your goal. At the end of each run, all of this data is stored, so your iPod device is now your running log.

For me, the best part of Nike+ is the web site. I created my own Nike+ account (for free) and uploaded all of my workouts to track my progress. Currently, I am also using some of the Nike+ training programs to help me reach my goal of completing a half marathon this year. And on the site there’s a huge online community of runners. I’ve created and joined challenges with friends and made new friends from across the globe. Next on my list is to try one of the sport-specific training sessions and set up a program to work on my speed.

So whatever your reason was to end the relationship between you and your running shoes, the Nike+, and all of the motivators that come with it, is a great tool to help rekindle that old flame.

By: Meredith Rosson, Cooper Fitness Center - Dallas Youth Programs Director

Tanned Skin is Damaged Skin

2010-04-06T08:21:00.000-05:00

In light of the proposed new taxes and expanded restrictions on the use of tanning beds, Dr. Adean Kingston, Cooper Clinic dermatologist, shared cautions about that “healthy glow.”

“We hear it all the time, tan fat is prettier than pale fat,” Dr. Kingston said. “What most people underestimate is the damage you can do to your skin with just one trip to a tanning bed or one day laying out by the pool.”

Dr. Kingston said there are two obvious dangers associated with tanning:

1. Increased risk for melanoma
More and more cases of melanoma are being diagnosed each year, and in an alarmingly younger audience. In fact, according to a recent National Institute of Cancer study the rate of melanoma cases among young women has tripled since 1973.

Dr. Kingston shared that people under 30 that use tanning beds increase their risk of skin cancer by nearly 75 percent. Furthermore, last July the World Health Organization listed ultraviolet radiation-emitting beds as “carcinogenic to humans,” its highest category of cancer risk.

“It’s plain to see that tanning and its association with melanoma is a telltale sign what you’re doing is bad for your health,” said Dr. Kingston.

2. Deteriorating beauty
“If the risk of cancer wasn’t enough to scare people away from the tanning beds, maybe the damage to healthy, vibrant and youthful skin will be.”

Tanning causes premature aging, leathery skin and can cause sun spots later in life, among other damages. Dr. Kingston, a woman whose skin anyone would covet, says her secret: airbrush tanning.

“There are alternatives to tanning in a bed now, so there is no excuse to put yourself in harm’s way. I recommend spray tanning to all my patients that think tan equates beauty.”

She shared stories of patients that came to her in the 40s, 50s, and 60s with gorgeous “buttery” skin as she calls it. These women avoided sun exposure, stayed out of tanning beds and properly protected their skin with a 30-45 SPF daily. Pale in their youth, and stunning in their mid-life, Dr. Kingston said these women were living testament to proof that tanning hinders youthful skin later in life.

Dr. Kingston left the interview with one simple statement.

“Tanned skin is damaged skin.”

We'll explore the topic of skin health throughout the month of April. If you have questions for Dr. Adean Kingston or Dr. Rick Wilson, please leave a comment and we'll make sure to get those questions answered.

EPA, DHA, ALA - What Does It All Mean?

2010-03-24T17:08:00.000-05:00

I'm the first to admit that when it comes to nutrition and supplements it's sometimes easy to get confused, or to develop what I like to call "tired head." What does a consumer really need to know? For starters—not all omega-3’s are the same.

Omega-3 goes by many names, including fish oil, essential fatty acids, and poly-unsaturated fatty acids (PUFA’s). To take it one step further, there are two types of omega-3’s, long chain and short chain fatty acids.

The long chain omega-3’s come from marine sources such as fish, or more specifically from the micro-algae the fish eats. The two primary types of long-chain omega-3's are:

· EPA (eicosapentaenoic acid)
· DHA (docosahexaenoic acid)

Short-chain omega-3's come from plant sources like flax, canola oil, and walnuts. The primary short-chain omega-3 is:

· ALA (alpha linolenic acid)

The Difference:
The short-chain omega-3's (ALA) are good but the long-chain omega-3's (EPA and DHA) are GREAT! Our bodies convert ALA into EPA and DHA, but research suggests that human bodies can be inefficient at this conversion process. If you want to maximize the health benefits of omega-3's, concentrate on getting most of your omega-3’s from the long chain (EPA and DHA) sources such as fatty fish like salmon, herring, and trout, or taking fish oil (omega-3) supplements that contain a healthy dose of both EPA and DHA.

To purchase Cooper Complete multivitamins and supplements, including Advanced Omega-3, visit the Cooper Store.

By Todd Whitthorne, President and CEO, Cooper Concepts

Preventive Care for Women: What exams and how often?

2010-03-23T14:06:00.000-05:00

If improving on bad health habits, getting acquainted with your primary care physician or maintaining your good health is on your list of goals for this year, good for you.

To help you organize your approach to maximizing your health, we thought we would outline a preventive care and screening strategy for women in the table below. This outline may differ slightly from one you've read in a magazine or seen in literature from your insurance company. It is important to remember that strategies or guidelines for screening can vary depending on the organization that publishes them.

For example, the American College of Physicians may publish a slightly different recommendation on mammography than the American Cancer Society. Why would they vary? These guidelines are based on numerous studies that have been published in medical journals. Each organization may have a little different interpretation about how the results of the studies should be applied to the general population.

The application of these guidelines and strategies by health care providers can also vary from person to person. You and your neighbor who are the same age may see the same doctor but she recommends a test in your neighbor that she doesn't recommend for you. Is your doctor playing favorites? No, she is using her knowledge and skill to individualize the use of the screening test based on your clinical risk profiles. Your neighbor may have a strong family history of cancers for example and thus needs a screening test at an earlier age and someone at average or low risk.

While these guidelines may vary a bit for each individual, they all share a feature that applies equally to everyone: they serve as a great springboard for important dialogue between you and your health care provider!

Preventive Screening or Service Frequency

Counseling about alcohol, tobacco, drug use, domestic violence, seat belt use, general nutrition, physical activity STDs and HIV, contraception or hormone replacement and fall prevention - Yearly

Counseling about calcium and folic acid supplementation - Yearly

Blood Pressure, Height and Weight - Yearly

Dental and Vision Examination - Yearly

Hearing Examination - Periodically

Breast Examination - Yearly

Pelvic Examination - Yearly

PAP Smear - Yearly in women with a cervix

Fecal Occult Blood - Yearly after age 40

Mammography - Yearly after age 40

Lipid (Cholesterol) Profile - Every 1-3 years

Diabetes (Glucose) Screen - Every 1-3 years

Sigmoidoscopy - Every 5-10 years from age 40-50

Colonoscopy - Every 5-10 years after age 50

Influenza vaccine - Yearly

Tetanus toxoid - Every 10 years

Pneumoccocal - Once after the age of 65 or earlier for higher risk patients

By Nina Radford, M.D., director of cardiovascular medicine, Cooper Clinic.

Keeping Track to Make an Impact

2010-03-18T11:31:00.000-05:00

If weight loss is one of your goals this year, let this be the year you do it right and for good. Believe it or not, weight loss success starts with keeping a food journal. This process requires you to write down everything you eat or drink throughout the day and night.

If you want to successfully shed pounds, relying on your memory to give you an adequate diet recall is the wrong approach. Many of us forget what we have eaten from one meal to the next. A more accurate measure for dietary intake is to record all the foods you have eaten in a food journal, this eliminates the “What Did I Eat?” guessing game.

Research reflects even the best-intended subjects remember only 50-80 percent of the food they eat. To take your food log one step further, health professionals recommend measuring portion size and recording your dietary intake immediately after eating.

A USA Today article from July 2008, reported results from numerous research studies in which participants who kept daily food journals at least six days a week DOUBLED weight loss in comparison to individuals who did not keep food journals. That is a big deal when we are talking about weight loss.

Thanks to technology, we no longer have to rely on pen and paper as our record keeping system, we now have convenient hand held devices that can record this information. If you have an iPhone or Blackberry, keeping track of your calories on the go is a cinch. Both provide applications that you can download (often free) that allow you to access nutritional information and calorie counts. With the iPhone Lose it! application and BlackBerry Calorie Counter by FatSecret application, tracking calorie consumption is easier and more convenient.

iPhone Lose it! allows you to set goals and establish a daily calorie budget to help you meet your personal goals. Enter food and portion sizes via searchable database, including hundreds of brand-name products. Lose it! also provides the nutrient information of each food by tracking daily fat, saturated fat, protein, cholesterol, carbohydrate, and fiber intake. To help monitor your progress, a graph will reflect weight loss over time in reference to your daily and weekly caloric intake.

Calorie Counter by FatSecret is a Blackberry phone application that also enables you to keep track of your food intake, exercise, and weight. This calorie counter provides you with these tools for success:

A food quick pick to get calorie and nutrition information A food diary to plan and keep track of what you are eating An exercise diary to record all the calories you burn A weight chart A journal to record your progress Permanent lifestyle change begins with accountability. Put yourself in a position where you are mindful and aware of your choices. Keeping a food journal is a helpful tool and the best way to monitor every crumb, morsel, nibble, sip, swallow and bit you eat.

By Cristie Ballow, R.D., L.D., Cooper Clinic nutrition department.

Use the Weather to Your Advantage: RUN

2010-02-24T14:18:00.000-06:00

As the sun starts to peak through the clouds of winter, but we still enjoy crisp cool days, running has much more appeal than in the dog days of summer. A beginning runner’s top priority is to establish a solid foundation for future development. How? Physiological foundation has two very important components: aerobic fitness and neuromuscular fitness. Aerobic fitness is the ability to generate large amounts of energy efficiently with oxygen taken from the environment. Neuromuscular fitness is the ability to generate a high level of stride power in an energy-efficient manner. Develop these characteristics are appropriate for starting at square one.

Aerobic Training 101

The best way to lay aerobic foundation is simple: Perform gradual, steady running at a comfortable pace. Start with short 15-20-minutes and slowly increase the duration of your average run to 45 minutes, and one "long run" on Saturday or Sunday. Keep increasing duration of the long run until it’s long enough to carry you to the finish line of the longest events you will do, if preparing for a race. The rule of thumb is about 10% increase per week. Too many beginners want to increase speed too soon. I usually end up seeing them after they have become injured or disappointed. Improve by simply increasing the volume of easy running each week until you reach the maximum level you’re comfortable with. Mix in more advanced types of aerobic training, but as a beginner, keep advanced training techniques to a minimum and prioritize sheer volume.

Neuromuscular Training

The best way to build a foundation of neuromuscular fitness is very short, very fast efforts such as speed intervals, fartleks and hill sprints. Steep hill sprints are short, maximum-intensity efforts against gravity and provide two key benefits. First, they strengthen muscles, making you less injury-prone. They increase power and efficiency of stride, enabling to cover more ground with each stride with less energy. They provide significant benefits that take little time and are fun to do. If you’ve never done a steep hill sprint, do not leap into a set of 10 the first time you try! They place tremendous stress on muscles and connective tissues. The careless beginner is at risk of suffering muscle or tendon strain or another acute injury performing hill sprints. Once legs have adapted to the stress, hill sprints can protect against injury. Proceed with caution until you get over early adaptations. Depending on your exercise history, the time to start integrating hills or intervals is different for each runner.

The Long View

As seasons go by, assuming you train sensibly, running should evolve by adding layer upon layer to a foundation of aerobic and neuromuscular fitness through increasing mileage and more challenging aerobic workouts, including longer long runs, and challenging neuromuscular training. As training reaches a point of diminishing return, gradually shift focus toward specific-training for your primary event (if you race), or if you have other goals, such as weight loss, and have reached a plateau. The longer you train for competitive performance in distance running, the more your overall mix should move away from general training and focus on specific endurance. For example in the first four years of running, gradually build easy mileage, increase the long run distance, include hill sprints and short intervals.

Spring is a great time to begin a running program, so enjoy the outdoors and be smart about building a foundation.

By Diane Proud, Cooper Fitness Center Running Pro.

Diabetics: Make Simple Changes

2010-02-24T14:12:00.000-06:00

Today 24 million Americans are living with diabetes and 57 million have pre-diabetes. We also know the disease is afflicting more people at younger ages and at rates that are multiplying. This is a direct result of our widening waistlines and our less active lifestyles; however this is a highly preventable disease. As a registered dietitian and certified diabetes educator, I have had first-hand experience with patients who have been successful in turning things around.

Here are some quick tips to prevent the onset of diabetes:

1. Attain a healthy weight. Weight loss is one of the most meaningful things you can do to reduce your risk of developing diabetes. According to a large study, the Diabetes Prevention Program (DPP), a 5-10 percent reduction (even 5, 10, or 15 pounds) of your current weight can make a big difference. The key is to set realistic, small goals and seek a social support network to help you reach them. In general, it is recommended that we become more active and eat smaller portions, here are a few more specific helpful hints regarding your weight:

Change your mindset. Make time to focus on yourself and your needs.

Keep records. Write down what and when you eat and drink for several days and use them to set a few nutrition goals. Ask yourself some questions:
-Are your portions too large?
-Do you eat or drink too many “extras” like sweets or alcohol?
-Do you snack too often?
-Could you choose better snack choices?

Make small tweaks to your existing habits, such as selecting a higher fiber cereal. Even small changes can bring about big rewards.

Forget fad diets. They often lack important nutrients and don’t stand the test of time.

2. Prioritize exercise. Slash your diabetes risk with regular exercise. The DPP showed that moderate exercise equals 30 to 60 minutes a day at least 5 days a week. An added bonus is that it helps with reaching or maintaining a healthy weight. Embark on a plan that includes physical activity you enjoy so you can stick with it daily. Find a time of day that is going to fit and make exercise a part of your lifestyle.

3. Plan to eat more fiber rich plant foods. You can add fiber by eating plenty of whole grains, fruits, vegetables, beans, nuts and seeds. Including high fiber foods in your diet not only improves your overall health but also helps you gain control of your blood sugars. Fiber boosts fullness which keeps you satisfied longer while eating fewer calories. Choose a variety of plant foods prepared in various ways. The average person needs 20-35 grams of fiber daily.

4. Select healthy fats. A diet rich in healthy fats/oils (monounsaturated and polyunsaturated fats) and low in unhealthy fats (saturated and trans fats) is known to lower your risk of diabetes and heart disease. Olive oil, peanut butter, nuts, seeds and avocados are all great choices. Don’t forget the omega-3 fats such as canola oil, ground flaxseed, walnuts, and fatty fish such as salmon. You may also benefit from daily inclusion of a cholesterol-lowering spread such as Promise Activ light which contains plant sterols clinically proven to lower cholesterol. Choose these healthy fats in moderation because they are high in calories which can add up quickly.

5. Reduce your intake of simple sugars. White rice, white bread, white pasta and white potatoes rapidly convert to sugar in your body causing a sharp rise in your blood sugar. Other culprits include sugary soft drinks and fruit juices. Over time, consuming a lot of these refined carbohydrates and sugar may increase your risk of type 2 diabetes. Also, they contribute “empty” calories and make it more difficult to manage your weight.

So think prevention. Achieve a healthy weight and stay physically active. When it comes to reducing your risk of developing diabetes the tools are in your hands.

By: Elana Zimelman, RD, LD, CDE, registered and licensed dietitian and certified diabetes educator at Cooper Clinic.

For more information on nutrition consultations visit the Nutrition web site or call 972-560-2655.

Artichoke and Spinach Dip

2009-12-18T11:07:00.000-06:00

Getting together with friends this weekend? Serve something healthy with the fabulous dip below--and no one will know!

Serves 10; serving size ¼ cup

Ingredients
2, 14.5 oz cans of artichokes, rinsed, drained and chopped into ¼ pieces
(this is NOT the kinda that are marinated in oil)
¾ cup frozen chopped spinach, thawed and drained thoroughly
¼ cup light mayonnaise
¼ cup light sour cream
½ cup grated Parmigiano Reggiano
1 tbsp garlic, minced
½ tsp black pepper
2 tsp Worcestershire sauce (to taste)
½ tsp tabasco sauce (to taste)

Directions
Preheat oven to 400◦ F.
In a food processor pulse to combine all ingredients.
You may also choose to mix by hand.
Spread into an 8-in. square baking dish that has been lightly sprayed with non-stick cooking spray.
Bake for 25-30 minutes, or until heated thoroughly.
Serve with whole wheat pita wedges or crudités.

Tips

Instead of fat free mayonnaise and light sour cream, you may substitute ½ cup of Fage 0% Greek Yogurt.

For additional nutrition value and color, top this dish with Red Bell Pepper strips.

Fruited Cinnamon Oatmeal Recipe

2009-12-16T16:20:00.000-06:00

Beath the chill in the air with this warm winter breakfast!

Serves 10, serving size 1 cup

Ingredients
8 cups water
2 apples, diced
20 dried apricot halves, diced
1 ½ tsp cinnamon
3 tbsp honey
3 pkgs splenda
3 cups oatmeal (NOT instant)

Directions
In a heavy sauce pan bring water to a boil.
Stir in apples, apricots, cinnamon, honey and Splenda.
Stir in oatmeal.
Return to a boil; reduce heat.
Simmer 3-5 minutes until desired consistency is reached.
Optional toppings may include fresh berries, yogurt, craisins, raisins, and roasted nuts.

Thanksgiving Leftovers Recipe

2009-11-23T15:09:00.000-06:00

Thanksgiving dinner always leads to leftovers. This year, be ready. Create a delicious and healthy salad with the extra turkey. Enjoy!

TURKEY APPLE SALAD

Serves 4, serving size ½ cup

Ingredients
6 ounces thick sliced deli turkey, cubed
3 stalks celery, diced
1 apple, diced
4 tbsp raisins (or black currants)
2 tbsp walnuts, chopped
2 tbsp light mayonnaise
2 tbsp light sour cream

Directions
Combine above ingredients and stir. Refrigerate until ready to serve.

2009-09-25T12:34:00.000-05:00

Omega-3 fatty acids – What they are; why we need them and how to compare products

Omega-3 fats are polyunsaturated fatty acids, the “good fat” found in fish and some plants. Since our body cannot make omega-3 fatty acids, we must get them through food or supplements.

The impact of seafood’s omega-3s on heart health has been widely studied. The long running Nurses’ Health Study (which includes 80,000 women) reported back in 2001 that women eating one to three servings of fish per month cut their risk of heart disease by 20 percent, while eating at least five servings a week lowered heart disease risk by 40 percent. The American Heart Association (AHA) recommends we eat fish, particularly fatty fish, at least two times per week. Two to three servings a week of fatty fish (about 8 ounces) leads to an average daily intake of 500 milligrams (mg) of EPA and DHA, which is associated with a lower risk of heart disease.

The AHA suggests that people with documented coronary heart disease (CHD) consume about 1 gram (1,000 mg) of EPA+DHA per day, preferably through fish consumption (which means eating fatty fish four- to five times a week), otherwise in supplement form. Patients who need to lower their triglycerides will need 2- to 4 grams of EPA+DHA per day.

Other research indicates omega-3 fatty acids provide benefits in the treatment of depression, inflammatory bowel disease, and autoimmune disease such as lupus and rheumatoid arthritis.

There are two major types of omega-3 fatty acids in our diets. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are omega-3 fats found in fatty fish such as salmon, mackerel, herring, lake trout, albacore tuna, sardines, and anchovies. Alpha-linolenic acid (ALA) is the omega-3 fat found in plant foods, mostly seed and nut oils (such as canola, flaxseed and walnuts). Our bodies can convert ALA into EPA and then DHA, so researchers used to assume that eating foods with ALA provided the same benefits seen in eating fish, with its EPA and DHA. Studies now show that humans are relatively inefficient in converting ALA into EPA and DHA. One study reported that boosting ALA to more than 10 times the current average U.S. intake caused only small increases in blood levels of EPA and DHA.

Studies show that EPA is important for optimal brain function and contributes to the reduction of inflammation. DHA has been recognized for brain, visual, and nervous system health and development. EPA and DHA work together to contribute to good heart health.

So, do you need omega-3 supplements? The answer depends upon your diet and overall health. If your heart is healthy, and you’re eating at least two servings of fatty fish every week, you’re probably fine. However, if your diet is fish deficient, or contains fish such as tilapia and catfish which aren’t fatty, then supplements are a good option. You should also consider supplements if you have CHD, elevated triglycerides, depression or inflammation issues

Grocery, health food stores and discount club shelves are full of “fish oil” and Omega-3 fatty acid products, and like everything else there are more than enough options to quickly overwhelm us. The trick to deciphering all the options so you can compare products “apples to apples” is to go to look on the back of the bottle to the supplement facts portion of the label. Once there, add up the amounts of EPA and DHA documented to be in each serving. For example, here’s the supplement facts panel for Cooper Complete Advanced Omega-3:

Supplement Facts The daily dosage of 2 softgels provides:
Ingredients	Daily Amount	% Daily Value**
Fish Oil Concentrate Omega-3 Fatty Acids EPA (eicosapentaenoic acid) DHA (docosahexaenoic acid)	2,258 mg 1,400 mg 1,000 mg 200 mg	* * * *
* Percent Daily Value not established. ** Percent Daily Values based on a 2,000 calorie diet.

The amount of EPA (1,000 mg) + DHA (200 mg) = 1,200 mg total EPA/DHA combined in each 2 softgel serving. The purchase price is $14.25 for a 30 day supply. So, the cost of getting 1,200 mg EPA/DHA per day is 48 cents. ($14.25 / 30 servings = $0.48.)

Below is a supplement facts panel for a competitor’s product (Nordic Naturals Ultimate Omega-3:

Supplement Facts The daily dosage of 2 softgels provides:
Ingredients	Daily Amount	% Daily Value**
Fish Oil Concentrate EPA (eicosapentaenoic acid) DHA (docosahexaenoic acid) Other Omega-3’s	2,000 mg 650 mg 450 mg 180 mg	* * * *

The amount of EPA (650 mg) + DHA (200 mg) = 850 mg total EPA/DHA combined in each 2 softgel serving. The purchase price is $27.95 for 60 softgels. To get the 1,000 mg EPA/DHA required, we’ll need to take 3 softgels daily (which means the bottle is a 20 day serving.). So, the cost of getting 1,275 mg EPA/DHA per day is $1.40. ($27.95 / 20 servings = $1.40.)

The average American eats seafood about once every 11 days. If you’re in this category, consciously make a commitment to start eating at least one serving of fatty fish per week. An albacore tuna sandwich at lunch, a perfectly grilled piece of salmon for dinner, or a snack of sardines in tomato sauce atop a couple of saltine crackers are all great ways to incorporate omega-3 EPA and DHA into our diet. Omega-3 supplements are a great way to augment healthy eating habits.
To purchase Advanced Omega-3, visit the Cooper Store.

Reference
ISSFAL – fatty acids, lipids and health studies Global Recommendations http://www.issfal.org.uk/index.php?option=com_content&task=view&id=12&Itemid=31

Nurses Health Study 2001 report
http://www.medfinds.com/healthnotes.php?org=medigrative%2Cmedigrative&page=newswire/newswire_2001_01_18_3.cfm

Fish and Omega-3 Fatty Acids
http://www.americanheart.org/presenter.jhtml?identifier=4632

Cooper Complete Advanced Omega-3 ingredient panel and price information http://www.coopercomplete.com/store/detail/179.php

Nordic Naturals Ultimate Omega-3 ingredient panel and price information http://www.nordicnaturals.com/en/Products/Product_Details/98/proddetail.php?ProdID=1428&MainID=1428#

Jill Turner is VP Operations for Cooper Concepts, the company that markets Cooper Complete nutritional supplements. Email (jsturner@cooperwellness.com) or call 972-560-3262 with your questions and comments regarding supplements.