Cooper Aerobics

Exercise Move: Single Leg Dead Lift

2012-03-05T17:19:00.004-06:00

April Harris Swales, Professional Fitness Trainer at Cooper Fitness Center Dallas, demonstrates a strength training move that works the entire body.

For more information on Cooper Fitness Center visit our website or call 972.233.4832.

Your Brain Loves Omega-3

2012-03-05T17:12:00.004-06:00

A new study shows that bigger brains and better memory are aligned with healthy amounts of omega-3.

For EPA and DHA levels in fish, please see the below chart:

The Content of EPA and DHA (in mg) in CommonlyConsumed Types of Fish* and in Fish Oil Supplements

Fish and Seafood EPA DHA EPA+DHA

per 3oz (85 g) serving

Atlantic Salmon (farmed) 587 1238 1825

Pacific Herring 1056 751 1807

Atlantic Herring 773 939 712

Atlantic Salmon (wild) 349 1215 1564

Bluefin Tuna 309 970 1279

Pink Salmon (wild) 456 638 1094

Coho Salmon (farmed) 347 740 1087

Mackerel (canned) 369 677 1046

Sockeye Salmon (wild) 451 595 1046

Chum Salmon (canned) 402 597 999

Rainbow Trout (farmed) 284 697 981

Coho Salmon (wild) 341 559 900

Sardines (canned) 402 433 835

Albacore (or White) Tuna (canned)† 198 535 733

Shark (raw) 267 444 711

Swordfish † 117 579 696

Sea Bass 175 473 648

Pollock 77 383 460

Flat fish (Flounder/sole) 207 219 426

Blue Crab 207 196 403

Halibut 77 318 395

Oysters (farmed) 195 179 374

King Crab 251 100 351

Walleye 93 245 338

Dungeness Crab 239 96 335

Scallops 141 169 310

Skipjack Tuna 77 201 278

Mixed Shrimp 145 122 267

Clams 117 124 241

Yellowfin Tuna 40 197 237

Light Chunk Tuna (canned) 40 190 230

Catfish (wild) 85 116 201

Catfish (farmed) 42 109 151

Cod 3 131 134

Mahi-Mahi (dolphin fish) 22 96 118

Tilapia 4 111 115

Orange Roughy 5 21 26

Dietary Supplements (mg per 1,000 mg capsule or perteaspoon)

Standard Drug Store Fish Oil Capsules 180 120 300

Fish Oil Concentrates (manyvarieties) 100-400 100-400 300-700

Cod liver oil (teaspoon) 300 500 800

* Based on USDA Nutrient Data Labvalues. Values are for fish cooked with dry heat unless otherwise noted.

† Because of the possibility for mercury contamination, theFDA and EPA recommend that these fish (along with King Mackerel and Tilefish)not be consumed by women who are already or are trying to become pregnant,nursing mothers, and children under the age of two. For all other people, theintakes of these fish should be limited to 6 oz per week (or 12 oz per week foralbacore tuna).

Tableadapted from Harris et al. Curr Athero Reports 2008;10:503-509.

Learn more about a recent study showing the positive correlation between a bigger brain and Omega-3 supplements discussed by Todd Whitthorne, President & CEO of Cooper Complete.

Beat Stress with Nutrition

2012-03-05T17:07:00.002-06:00

Meridan Zerner, MS, RD, CSSD, LD discusses the best ways to manage stress with a healthy diet plan.

For more information on Cooper Clinic Nutrition Services, visit our website or call 972.560.2667.

Exercise Consultations 101

2012-03-05T15:54:00.002-06:00

Exercise consultations can be a great additive to your comprehensive physical exam. These individualized consultations are essential for injury prevention and fitness improvement.

Whether you’ve established a fitness routine or you’re new to the fitness realm, injury prevention should always be top of mind. If you embark on a training program but have some underlying imbalances, it’s dangerous to not address those first.

Michael Clark, MD, a Cooper Clinic Preventive Physician answers some common questions about exercise consultations and what they entail.

What is an exercise consultation and why is it important?
An exercise consultation with a Cooper Clinic exercise physiologist helps develop a flexibility, strength and cardiovascular program for the patient. Patients receive a customized assessment and a personalized program focused on individual goals and overall fitness enhancement. The session is designed to find areas of specific weakness, tightness or imbalance that can impede one’s performance.

One of my patients is in the superior fitness category but always complained of pain in the upper hip area. After his exercise consultation, it was noted that he had imbalances in his hip and needed corrective strength exercises to fix the problem. He now has zero hip pain and his fitness routine is more balanced.

Who should receive an exercise consultation?
Anyone can get an exercise consultation. In fact, it’s recommended for all fitness levels. It’s important for people who have never exercised to start off the program correctly so they don’t injure themselves. It’s also important for those who do exercise regularly to correct any areas of imbalance so they can proceed with their exercise more effectively.

For example, one of my patients has been visiting Cooper Clinic for years. We noticed the way he ran was making him less flexible and instructed him to focus on walking with an incline the next time he used a treadmill. To also help with the tightness, we gave him some corrective strength exercises to try. Now he is in the superior category on his treadmill stress test!

What can I expect during an exercise consultation?
The patient will meet with the exercise physiologist and conduct some maneuvers to help test specific areas that need to be addressed, such as maximum range of motion, flexibility and strength. Specific exercises will then be given to the patient to help correct any of their weak areas.

What can I expect after the exercise consultation?
After the session, the patient is given a handout with their individual exercises. Ideally, we’d like for the patient to follow up with a professional fitness trainer to improve their fitness routine. If that is not plausible, the patient is welcome to set up a follow-up appointment at a later date to be retested and further advanced in their exercise program.

What is the difference between an exercise consultation and a personal training session at a gym?
Our consultations are designed to point out any weakness, tightness or imbalance to improve your fitness routine rather than to specifically focus on building muscle, losing weight or specific athletic activities. While our physiologists are qualified to work on building muscle, losing weight or athletic activities, it would be best to use one’s personal trainer on an ongoing basis to address these specific needs. Many of the exercises we give to patients require bodyweight and gravity with little or no equipment necessary. Our goal is for our patients to walk away with exercise moves that they are able to do anywhere.

For more information on exercise consultations at Cooper Clinic please visit our website or call 972.560.2667.

Healthy Plate

2012-03-05T12:39:00.003-06:00

We’re celebrating good health through nutrition! This year’s theme for National Nutrition Month is “Get Your Plate in Shape,” helping you find the right amount of healthy food in order to make better choices. Whether you’re adjusting what you currently eat or you’re starting an entire new plan, Colleen Loveland, MS, RD, LD, CDE, a Cooper Clinic Registered Dietitian, offers some tips to help put simple changes into action:

Fruits and vegetables – Aim to make half your plate fruits and vegetables. Eat a variety of colors when it comes to fruits and vegetables. Plan on having at least one fruit or vegetable for every meal or snack.

Whole grains – Make at least half of your grains whole. Choose brown rice, oats, 100 percent whole-grain breads, cereals and crackers. You can easily identify whole grains at the grocery store by looking for the Whole Grains Stamp on packaging.

Eat less – Enjoy your food, but eat less. Figure out your personal daily calorie goal and then plan your meals and snacks throughout the day within your budget. To determine your personal daily calorie goal, see a registered dietitian or visit our website for more information.

Small plates – Avoid oversized portions with a smaller plate. Instead of the standard 10” plate, switch to an 8” or an appetizer-sized plate. This will help control portions without feeling deprived.

Hydrate with water – Drink water instead of sugary drinks. The calories in beverages can add up quickly. Try to limit the extra liquid calories from juices, sugared coffee, soft drinks and alcohol.

Skip the sodium – Choose foods with less sodium. Season foods with spices or herbs instead of salt. Here’s a simple trick to lessen the amount of salt consumed: take the salt shaker off the table!

Make the healthy switch – Switch to fat-free or low-fat milk. Choose dairy products with less fat and calories while obtaining key nutrients like calcium.

Make a plan – Make a list of “Go, Slow and No” foods to help you stay on track. Cut back on the high fats, added sugars and salt as much as you can and as often as you can. Choose occasional treats in moderation, and enjoy your everyday foods often.

Each March, we are encouraged to return to the basics of healthy eating. By thinking about what our plate looks like, we can get back on track. MyPlate, the United States Department of Agriculture’s nutrition guideline symbol, is a visual and colorful reminder of what you should eat and serve your family every day. Ask yourself how your plate compares and make March 2012 the time to get your plates in shape!

Spring Sandal Time

2012-03-05T09:00:00.000-06:00

By Sarah Carroll, Spa Director, Cooper Spa Dallas

Lucid, Ebb & Flow, Deep, Undercurrent, Ripple Effect, Hidden Reef… Get beach ready for spring break with these new colors from SpaRitual, available now at Cooper Spa. The current collection is brought to us with inspiration from water, an invaluable resource and one we’re ready to dive into with rising temperatures.

Sandal season is just around the corner so get your feet out of the winter blues and into some cute flip flops! Michelle, Sherry, Marcia, Ginger and Sara, our highly skilled technicians, are ready to take on the toughest of calluses. We all have hard, rough patches of skin formed by consistent friction on our feet and hands. Our pedicures include a brief, painless file to slough away the dead skin to reveal the natural beauty of the foot; many would say this is the part where they feel their feet are being tickled. I couldn’t imagine getting into my spring wedges and my toes peeking out without one of Cooper Spa’s pedicures. Plus, add some fun color to top it off! It’s a treat that I enjoy but also keeps my feet looking well groomed.

Stop in to see us or call 972.392.7729 to schedule your appointment. And don't forget to check out our seasonal special, a Sugar and Spice Pedicure using FarmHouseFresh products. This one will leave your mouth watering; fortunately, we have a delicious Izze beverage just for you to enjoy!

Spring Break In Shape

2012-03-02T09:46:00.002-06:00

March is here and spring break is just around the corner. Have you been falling behind on your workout routine? Are you anticipating a fun-in-the-sun spring break vacation that your body isn’t quite ready for? Cooper Fitness Center Professional Fitness Trainer, April Swales, offers her fitness tips when it comes to getting your body ready for spring break when time isn’t on your side.

Full Body Moves
When on a time crunch for exercise, full-body workouts are the best way to go. These exercises include your upper body, lower body and core. Doing these exercises will not only increase your heart rate and help you to burn more calories, they are more efficient and time-conscious.

Exercises to Try
Here are a few full-body exercises that work more than one specific muscle, thus giving you a more adequate workout.

Push-ups – This simple exercise works your total body, especially your arms and core.
Squat to Jump with medicine ball – An easy way to incorporate some cardio into your fitness routine is to squat with a medicine ball, throw the ball up and out as hard as you can and run to catch up with the ball before it’s second bounce. You’re getting strength training and cardio in one workout.
One-Leg Dead Lift with Kettle Bell (Exercise Move) – Balance on one leg, bend at your waist with the other leg parallel to the ground and pull up your dumbbell with the opposite arm from the standing leg. This exercise improves posture, balance, core and coordination.
Plank – Any modification of a plank is a perfect exercise for your entire body. Remember to keep your back in a neutral position to avoid strain.

During Vacation
It’s important to have some variation of a fitness routine even while on vacation. This doesn’t mean you need to workout every day—unless, of course, you wish to do so. Whether you’re vacationing with family or friends, follow these simple tips or rules to make sure you stay on your fitness track:

Carry bands – Exercise bands are a perfect addition to your suitcase as they’re lightweight, easy to pack and very inexpensive. Use them in your hotel room with your own body for resistance or try shutting them in a door to use like a cable at the gym.
Talk to your hotel – Nowadays many hotels have included state-of-the-art gyms and some are even incorporating treadmills into their rooms. If this is something you’re interested in, ask the hotel before arrival to make sure your needs are met.
Always walk – As often as you can, walk to your various activities or destinations while on vacation. If you’re visiting a beach, what a perfect place to take a stroll a few times a day!
Involve your kids – Many families are traveling over spring break. If possible, try activities that incorporate both fitness and fun. For example, swim! If there is a pool at the hotel or destination, swimming is a great exercise.
Rest – Make sure you are getting enough rest during your vacation. It’s perfectly fine to have a few late nights but staying up each night will throw off your fitness routine when you get back home.

With these suggestions in mind, you’re sure to have a successful spring break vacation! Happy traveling!

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

Spaghetti Squash

2012-03-02T09:33:00.003-06:00

By Kathy Duran-Thal, RD, Cooper Wellness Director of Nutrition

Serving Size: Four

Ingredients

1 small spaghetti squash
1 large clove garlic, minced
1 Tbsp I Can’t Believe It’s Not Butter, Light
1 Tbsp extra virgin olive oil
3 Tbsp fresh lemon juice
1 oz. fresh parmesan cheese, grated
½ tsp salt
¼ tsp black pepper
4 scallions, thinly sliced

Directions

Cook spaghetti squash using one of the methods listed below*
Meanwhile, combine remaining ingredients in a large bowl and set aside.
Using a fork, scoop cooked squash away from shell by scraping from edge to edge to loosen the spaghetti-like strands. Scrape them into the awaiting bowl. Toss lightly to coat. Be careful not to over mix or it will turn to mush.

Tip: Once the squash is cooked, let it cool for 10 to 20 minutes so it will be easier to handle, before cutting in half (if it wasn’t already) and removing the seeds.

*Bake it: Pierce the whole shell several times with a large fork of skewer and place in baking dish. Cook squash in preheated 375◦ F oven approx. 1 hour or until flesh is tender.

*Boil it: Heat a pot of water large enough to hold the whole squash. When the water is boiling, drop in the squash and cook for 20 to 30 minutes, depending on its size. When a fork goes easily into the flesh, the squash is done.

*Microwave it: Cut squash in half lengthwise; remove seeds. Place squash cut sides up in a microwave dish with ¼ cup water. Cover with plastic wrap and cook on high for 10 to 12 minutes, depending on size of squash. Add more cooking time if necessary. Let stand covered for 5 minutes.

*Slow Cooker or Crock-Pot: Choose a smaller spaghetti squash (unless you have an extra large slow cooker) so that it will fit. Add 2 cups of water to slow cooker. Pierce the whole shell several times with a large fork of skewer, add to Crock Pot, cover and cook on low for 8 to 9 hours.

Nutritional Analysis
Calories 125
Sodium 445mg
Fat 8g
Carbohydrates 12g
Saturated Fat 2g
Protein 4g
Cholesterol 6mg

Statin Use and the Risk of Diabetes Mellitus

2012-03-02T09:10:00.000-06:00

On Feb. 29, 2011, the FDA ruled that drug companies must include a new side effect listing for statin medications based on an analysis of information pooled from many statin studies done over the last decade. Experts have reviewed these data and that decided that the development of diabetes and/or increased blood sugar is possible with statin use.

How great is the risk? The risk of developing diabetes or increased blood sugar with statin use is small. In analyses of multiple studies, experts have determined that the risk is about 10% over about five years.

Why does statin use increase the risk of diabetes? It is not clear. Statins may influence the way muscle cells or liver cells react to insulin (the hormone that helps blood sugar leave the blood stream and enter tissues like muscle). It may also be that patients who are prescribed statin medications for high cholesterol have other risks that predispose them to developing diabetes or increased blood sugar (such as being over weight, already having a high-normal or mildly elevated blood sugar or having high blood pressure).

Does the small increase in risk of diabetes with statin use reduce the overall benefits of taking a statin to reduce the risk of heart disease? No. The benefits of statin use persist for preventing first heart attacks (primary prevention) or for preventing recurrent heart attacks (secondary prevention).

Is one statin medication worse than another? No. Based on the available data so far, all brands seem to have the same effect.

Where do we go from here? There is certainly no need to panic. It would be reasonable to measure blood sugar the next time you measure cholesterol levels in patients taking a statin medication to watch for the development of elevated blood sugar or diabetes. Patients who develop increases in their blood sugar while taking a statin medication ought to be reassessed by their health care providers and decisions made about continued statin use on a case by case basis.

For more information, listen to a podcast with Cooper Clinic Cardiologist Nina Radford, MD.

Meet Our New Physician

2012-02-22T08:00:00.000-06:00

We are very excited to welcome EmilyHebert, MD, to the preventive medicine team at Cooper Clinic.Specializing in internal medicine and pediatrics, Dr. Hebert will perform comprehensivephysical exams for patients.

If you’refrom the DFW area, you may recognize Dr. Hebert from TV. She has appeared onthe local ABC affiliate, WFAA Channel 8, as a medical expert. She was alsofeatured in our most recent issue of TheCooperized e-newsletterproviding tips for family health. Watchthe video here.

Dr.Hebert graduated from the University of Dallas with a Bachelor of Arts inHistory and earned her medical degree from The University of Texas HealthScience Center at Houston (UTHealth). While completing her internal medicineand pediatrics internship and residency at UTHealth, she served as chiefmedical resident. Dr. Hebert is certified by the American Board of InternalMedicine and American Board of Pediatrics, and is licensed by the Texas Boardof Medical Examiners.

Toschedule a comprehensive physical exam with Dr. Hebert please visit our website or call 972.560.2667 (COOP).

Get Your Plate in Shape at the Cooper Nutrition Expo

2012-02-21T10:53:00.004-06:00

On amission for better nutrition for you and your family? Looking for the best dietfor health and weight loss? Get real, scientific solutions, new recipes, thehottest new products to sample, and a free goody bag!

In honor of National Nutrition Month®, we are excited to host a freeNutrition Expo on Monday, March 5 at Cooper Fitness Center. Thisyear’s theme is “Get Your Plate in Shape” and you’ll learn how to make informedfood choices from the experts – our CooperClinic dietitians. Plus you can bring your workout gear and get fit for free!Stop by anytime between 8 a.m. and 4 p.m. to enjoy:

Cooking demonstrations by Whole Foods at 11:30 a.m.
Cooking demonstrations by Cooper dietitians all day.
Try free samples from Pinkberry, My Fit Foods, Rockfish, Boundless Nutrition, Mars Botanicals, Little Greek, Chobani, Meals to Live, Snikiddy, Vitatops and more!
Take home 2012 recipes from the Academy of Nutrition and Dietetics and other heart-heathy companies.
Meet the author of Hypertension for Cookbook Dummies, Cindy Kleckner, RD, LD.
Enjoy free chair massages by Cooper Spa.
Get your blood pressure and body fat checked for free by Cooper Clinic.
Win prizes, baskets and other healthy giveaways!

WHAT: Cooper Nutrition Expo

WHEN: Monday, March 5, 8 a.m.-4 p.m.

WHERE: Cooper Fitness Center Basketball Court

National Nutrition Month is a nutrition educationand information campaign created annually by the Academy of Nutrition andDietetics. The campaign focuses attention on the importance of making informedfood choices and developing sound eating and physical activity habits.

For additional information about the CooperNutrition Expo call 972.560.2655. We’ll see you there!

Exercise Move - Single Leg Dead Lift

2012-02-20T15:54:00.003-06:00

Beating Hypertension with Nutrition

2012-02-20T15:32:00.002-06:00

Meridan Zerner, MS, RD, CSSD, LD, Cooper Clinic Registered Dietitian tells you how to naturally manage your blood pressure with a few nutritional tips. Try her advice next time you visit your favorite restaurant or sit down for a family dinner.

March's National Nutrition Month is just around the corner and to celebrate, we're hosting a Cooper Clinic Nutrition Expo on March 5 from 8 a.m. to 4 p.m. It's FREE and open to the public! Join us on the Cooper Fitness Center gym floor for recipes, free samples, cooking demos and much more. We'll have more than 30 vendors join us for the celebration. See you there!

For more information on Cooper Clinic Nutrition Services or to schedule your individual consultation visit our website or call 972.560.2655.

Garlic Penne with Broccoli

2012-02-20T15:25:00.000-06:00

Try this savory and simple pasta dish tonight for dinner. It's sure to satisfy the entire family!

Ingredients

8 ounces whole wheat penne or rigatoni pasta
4 cups broccoli florets (about 1 medium head) or 1 pkg (10 oz.) frozen broccoli
1/4 cup Promise activ® Buttery Spread (this has the plant sterol in it)
1/2 cup finely chopped red bell pepper
1 large shallot, finely chopped
4 cloves garlic, chopped
1 T basil
1/2 tsp cayenne pepper
2 Tbsp. all-purpose flour
1 can (14-1/2 oz.) fat free reduced sodium chicken broth
2 Tbsp. Grated Parmesan cheese

Instructions

Cook penne according to package directions, adding broccoli during last three minutes; drain.
Meanwhile, melt Promise activ® Light Spread in 12-inch nonstick skillet over medium-high heat and cook red pepper, onion and garlic, stirring frequently for three minutes or until vegetables are tender.
Stir in flour and cook, stirring frequently for one minute. Stir in broth and add the basil and cayenne pepper.
Bring to a boil over high heat and boil 30 seconds. To serve, toss sauce with hot penne and broccoli and sprinkle with cheese.

Nutrition Information (per serving)
Calories 340
Saturated Fat 1.5g
Cholesterol 0mg
Sodium 370mg
Protein 12g

Family Health and Prevention

2012-02-20T15:20:00.001-06:00

Healthy habits should be a family effort for kids and adults alike. New Cooper Clinic Preventive Medicine Physician, Emily Hebert, MD, discusses helpful ways to incorporate healthy habits into daily family routine. Her tips include healthy eating, exercise and enjoying quality time together as a family.

For more information about Cooper Clinic, visit our website or call 972.560.2667.

Strengthen Your Heart

2012-02-18T08:00:00.000-06:00

We all know that cardiovascular fitness is essential for heart health. But when it comes to strength training, how do we train to keep a healthy heart? Cooper Fitness Center Professional Fitness Trainer, Shannon Edwards, offers his top five tips when it comes to strength training for your heart. Use these tips next time you hit the weight room.

1. Dynamic Warm-Ups
Instead of the usual static stretches, practice dynamic, moving stretches before your strength training workout. For example, in the place of the typical hand-to-toe hamstring stretch that lasts 30 seconds, do walking hand-to-toe stretches. These dynamic movements increase the nervous system awareness for your upcoming workout, improve blood flow to better your heart and balance out the use of muscle groups.

2. Use Large Muscle Groups
Using larger muscle groups during strength training increases your heart rate, giving you an extra cardio boost during your workout. For example, train your thighs, hips, chest, back, biceps and triceps.

3. Circuit Training
To keep your heart rate up during strength training try circuit training. This series of exercise moves should put your heart rate in its optimal zone. For a shorter training circuit, try three to four weight exercises with 10-15 repetitions of each. Take a short 60 second break in between exercises. Remember to choose exercise moves that work total body.

4. Volume Over Intensity
While it’s important to keep your heart rate up during your strength training circuit, it’s also important to keep your heart in the optimal zone. Use moderate intense weights for 10-15 repetitions rather than high intense weights. By doing this your heart rate response lasts longer in a longer set, giving you a win-win workout!

5. Frequency Matters
The American College of Sports Medicine recommends strength training at least two days a week. It has been proven that three days has resulted in slightly greater strength gains, but the additional enhancement is relatively small.

By incorporating strength training into your regular fitness routine you are reducing stress on your heart, increasing your metabolism after each workout, decreasing body fat, increasing bone density and seeing an overall increase of muscular endurance.

For more information on Cooper Fitness Center or to schedule a professional fitness training session, visit our website or call 972.233.4832.

Ease Relationship Stress

2012-02-17T16:45:00.000-06:00

In light of Valentine’s Day, relationships are typically top of mind in February. Letting stress become a factor in relationships is oftentimes a point of frustration. Pamela Walker, PhD, a clinical psychologist in private practice at Cooper Aerobics Center, offers her expertise for healthfully managing stress.

Stress can affect our mortality and health status if not handled correctly. There has been increasing research suggesting social support is a powerful buffer against the harmful effects of stress. Social support can be developed by maintaining and nurturing healthy relationships with a spouse, family member, friend or work relationship. Conversely, unhealthy relationships can be an added source of stress instead of a protective factor in a person’s life.

Relationship social support is identified as two types: instrumental and emotional. Instrumental support means that others are physically helping you achieve a task. For example, this might include a neighbor letting you borrow a ladder, a friend helping you plan your finances or driving you to a doctor’s appointment. On the other hand, emotional support is provided by someone who listens to your situation and provides empathy while allowing you to simply be heard. Both types of support can be important in helping to buffer stress.

There are three things to keep in mind about stress and relationships:

Developing and Maintaining Your Support System
It’s crucial to really think about whom you are surrounding yourself with when it comes to support from friends, spouses, family or colleagues. Try seeking out upbeat and humorous people in your daily life who are also great listeners and uplifting in stressful situations. Minimize contact with those who have bad habits such as negativity, chronic complaining, or criticizing. Always be mindful of maintaining your relationships and nurturing your support system to keep it strong.

Set Healthy Boundaries
Setting boundaries with those close to you means you each respect each other’s opinions, beliefs, emotions, time and space. Making sure these boundaries are in place will help to ensure an easier conversation when dealing with stress.

Relationship Vocabulary
Part of setting these healthy boundaries includes knowing what to say and what not to say during conversations—stressful or not. Look for words and phrases as indicators to help the situation and not hurt it. Here are a few words or phrases to avoid if possible:

“Always” and “Never” – If in conflict, it’s important to avoid these words as they usually cause a defensive reaction. They typically follow an accusatory “you” lead-in to a blaming statement.
“Why” – If you have a complaint about the other party, using “why” as a lead-in can sound accusing and get a constructive conversation virtually nowhere. For example, “Why didn’t you take out the garbage this morning?” Change your criticisms into requests. “Could you please remember to take out the garbage?”
“But” – Avoid this word when apologizing. For example, “I’m sorry but you…” An apology should always be genuine and include intent to remedy a mistake or improve future behavior.

Here are a few positive words and phrases to remember:

“No” – Despite what you might think, when managing your stress, it’s perfectly ok to say “no.” People-pleasers who never use this word can easily become overwhelmed with the demands of others. If you find it uncomfortable to say “no” directly, feel free to say “Let me think about that” or “Let me check my schedule,” to buy yourself time to fully consider the request and develop a self-protecting response.
“Can we talk about this later” – When in escalating conflict, it’s always ok to take a break and come back to the situation later. You might find more often than not your original argument did not hold much importance, or that you’re better able to resolve the issue later with a clear head.
“What do you mean” or “Please explain more” – These options are a great choice to avoid jumping to conclusions about someone else’s thoughts or decisions. Many conflicts are due to initial misunderstandings based on assumptions and mind-reading.

Creating and trusting your social support system of family and friends is a positive way to counteract stressful times in life. Stay stress free!

Pass the Chocolate Please

2012-02-08T10:14:00.000-06:00

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

Valentine’s Day is around the corner and conveniently February is also National Chocolate Month. Chocolate is a decadent and delicious treat in all of its many forms and flavors. It’s hard to pass up the simple pleasures found in that little heart-shaped box, and now you don’t have to! If you’re a “chocoholic,” there’s sweet news for you! Mounting evidence links some types of chocolate with health benefits. Consider these morsels derived from consuming just a little bit of chocolate in your diet.

Chocolate may:

Improve cardiovascular health
Lower blood pressure
Increase insulin sensitivity
Help prevent certain cancers
Elevate mood

The Natural Wonders of Chocolate
Chocolate is chock full of antioxidants! One cup of hot cocoa has up to three times the antioxidants found in a cup of green tea and about twice the amount in a glass of red wine. But remember, not all forms of chocolate reap equal health benefits. Dark chocolate and cocoa (cocoa content of at least 70 percent) are the heavy hitters in the chocolate line-up because of their high concentration of flavonols which have been shown to help ward off certain diseases.

Dark chocolate contains less sugar and is also far less processed than milk and white chocolate. But all chocolate is high in calories and fat so enjoy it in bite-size portions. Beyond chocolate, check out these other sources of disease-fighting flavonols:

Apples
Berries
Beans
Onions
Tea and coffee and moderate amounts of red wine

Chocolate Nutrition at a Glance
One ounce of dark chocolate with 70-85 percent cocoa contains:

160 calories
11 grams fat (7 grams saturated fat)
14 grams carbohydrates (3.5 grams fiber)
3 grams protein

Chocolate Myths and Facts

Chocolate is not high in caffeine. An ounce of dark chocolate has 28 mg of caffeine compared with 95-140 mg in a cup of coffee.
Chocolate is not linked to tooth decay, in fact the tannins in dark chocolate may actually reduce this dental problem.
Chocolate cannot cause addiction. If you or someone you know is a “chocoholic” that just means you have a strong preference for the taste, texture and aroma.

Bottom Line: A Little Bit of Chocolate Goes a Long Way
Just ¼ ounce or 30 calories a day of dark chocolate has been linked to lowering blood pressure. One quarter of an ounce looks like two squares broken off a regular size Hershey’s Chocolate Bar. Currently there is no recommended serving size of chocolate to reap the heart healthy benefits. If you want the benefits without the calories try adding cocoa powder to your diet.

Delicious Ways to Get Your Chocolate Fix
There are numerous ways to enjoy dark chocolate as an occasional treat:

Bite-sized piece of dark chocolate
One packet of low-fat hot cocoa mix
Chocolate covered strawberries: One ounce dark chocolate melted over whole strawberries (try with grapes, dried apricots and banana slices)
Fat free dark chocolate pudding
Add cocoa powder to a smoothie made with banana, yogurt, frozen berries and a touch of honey

Chocolate recipe substitution:

When a recipe calls for chocolate, use dark chocolate or better yet, cocoa powder.
To substitute one ounce of unsweetened chocolate, use three Tablespoons of dry cocoa plus two Tablespoons sugar plus one Tablespoon of vegetable oil.

Happy Valentine’s Day and here’s to chocolate!

For more information on Cooper Clinic Nutrition Services, visit our website or call 972-560-2655.

Quinoa Pilaf

2012-02-06T13:55:00.001-06:00

This Quinoa Pilaf by Kathy Duran-Thal is a heart-healthy side dish for dinner or lunch.

Ingredients

2 Tbsp olive oil
1/4 Cup carrot, diced
1/4 Cup green onion, diced
1/4 Cup celery, diced
1/4 Cup green pepper, diced
1/4 Cup sweet red pepper, diced
1 clove garlic, crushed
1/8 tsp oregano
3 Cups quinoa, cooked (basic recipe)
½ Cup almonds, sliced (optional)
Salt and pepper to taste

Directions

Sauté diced vegetables in olive oil until clear, yet crisp; add garlic and continue to sauté (approx. 30 sec.). Stir in oregano.
Add sautéed vegetables to cooked, hot quinoa, mixing well.
Dry-roast almonds in heavy skillet until lightly golden. Add almonds; salt and pepper to taste.

Tip: Quinoa pilaf served as a side dish with fish or chicken is delicious. Vary the pilaf using your favorite vegetables, or by cooking the quinoa in chicken, fish or vegetable stock instead of water.

Nutrient Analysis
Calories: 183
Sodium: 307mg
Fat: 10g
Fiber: 3g
Saturated Fat: 1g
Carbohydrates: 21g
Protein: 6g
Cholesterol: 0 mg

Supplements Your Heart Will Love

2012-02-06T13:15:00.000-06:00

Vitamins and supplements are essential for heart health. Do your daily vitamins include our favorites for your heart? All you need to remember is: 3D C Pot Cal Mag Learn more about which vitamins your heart will love from Todd Whitthorne, Cooper Complete Nutritional Supplements President and CEO, and learn the meaning of 3D C Pot Cal Mag.

For more information on Cooper Complete Nutritional Supplements, visit coopercomplete.com or call 972.560.2707.

Exercise Move - Draw In

2012-02-06T13:10:00.000-06:00

The alignment of your spine and core is essential for cardiovascular exercise. Learn the proper alignment for running and walking as well as how to keep it strong from Cooper Fitness Center Running Pro, Will Lawrence.

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

Get Your Heart in Shape

2012-02-06T13:08:00.000-06:00

Cardio exercise is a great way to shape up your heart. Hear why Cooper Fitness Center Running Pro, Will Lawrence thinks you should focus on getting your heart rate up.

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

Lower Cholesterol Naturally

2012-02-06T12:10:00.000-06:00

Lowering your cholesterol is a large part of improving heart health. You can do this by following an eating plan that supports a stronger heart. Christi Ballow, RD, LD, a Cooper Clinic Registered Dietitian walks us through our “Friends” and “Enemies” when it comes to heart healthy meal planning.

Enemies
The top dietary recommendation for lowering cholesterol is eliminating or at least drastically limiting the foods you eat that contain saturated fats, trans fat and dietary cholesterol.

Saturated Fats
Saturated fats are found in animal-based foods, including meats, butter and whole milk dairy products (yogurt, cheese and ice cream). They are also found in some high-fat plant foods including palm and coconut oil. Numerous studies have shown that replacing saturated fat with monounsaturated fat (olive and canola oil, nuts and avocados) can reduce LDL, or bad, cholesterol by significant amounts. The American Heart Association recommends lowering saturated fat intake to less than 10 percent of total calories and less than seven percent if cholesterol levels are elevated. Be sure to check the label for saturated fats next time you’re grocery shopping.

Trans Fats
Trans fats are even more unhealthy than saturated fats. Trans fats are developed in a laboratory to improve the shelf life of processed foods and are found in many packaged baked goods, potato chips, snack foods, fried foods, fast foods and most stick margarines. Always look for trans fats on food labels as “hydrogenated oils.” There is no healthy amount of trans fats so try to keep them as far from your plate as possible.

Cholesterol-Rich Foods
Controversy surrounds the intake of cholesterol-rich foods. More emphasis is put on reducing saturated fats and trans fats. If you want to take a firm hand to reduce your risk factors, cut down on all high-cholesterol foods including egg yolks, shellfish, liver and other organ meats.

Friends
Good foods to choose that may help reduce cholesterol are soluble fiber, omega-3 fatty acids and monounsaturated fats.

Soluble Fiber
Soluble fiber may help reduce cholesterol by forming a gooey mass in your stomach that traps cholesterol and carries it out of your body before it can be absorbed into your bloodstream. A great source of soluble fiber is fruit. Soluble-rich fruits include raspberries, blackberries, strawberries, pears and oranges. Put your juice aside and choose the whole fruit to benefit from the fiber content.

Oatmeal is a soluble-rich grain that can be eaten in its obvious form, but can also be pulverized in a food processor to make oat flour. Oat flour can be substituted for up to half the all-purpose flour in most pancake recipes. The American Heart Association recommends three grams of soluble fiber from oats or seven grams soluble fiber from psyllium daily to lower LDL cholesterol. Psyllium husk is available in powder form in the products Konsyl and Metamucil. The effective dose of each are 2 ½ teaspoons of Konsyl powder and one Tablespoon of sugar-free Metamucil powder.

Last, but not least, beans and lentils are rich in soluble fiber and make a great low-fat replacement for animal protein which is often full of saturated fat. Beans can be added to soups and salads for extra flavor and texture.

Omega-3
Omega-3 fatty acids are great for cardiovascular health. Heart-healthy fish oils are especially rich in omega-3 fatty acids which seem to reduce inflammation and high blood pressure, decrease triglycerides and raise HDL, or good, cholesterol. Cooper Clinic Nutrition Services recommends at least three servings (8-12 ounces) of one of the omega-3-rich fish every week, which include wild salmon, sardines, halibut and tuna steak. If you cannot manage to get that amount of fish in your diet weekly, consider a fish oil supplementation of 1,000 mg EPA + DHA.

Monounsaturated Fats
Monounsaturated fats help lower total cholesterol level and may help raise HDL levels. Consider not just adding monounsaturated fats to your diet, but replacing some of the unhealthy fats that are already in your diet, like the saturated and trans fat sources. Monounsaturated fats include olive and canola oil, nuts and nut butters, avocado, olives and seeds.

There’s no better time than now to make lifestyle changes benefitting your heart. The more you practice, the easier it gets, and the benefits are a great incentive for your heart.

For more information about Cooper Clinic Nutrition Services visit our website or call 972.560.2655.

Build a Better Heart

2012-02-04T10:00:00.000-06:00

This month give your heart the love it deserves. February is American Heart Month and the perfect time to refocus your efforts on heart-healthy habits for 2012. Nina Radford, MD, a Cooper Clinic Preventive Medicine Physician, offers her advice when it comes to heart healthy habits.

According to the American Heart Association’s Heart Disease and Stroke 2012 Statistical Update, only 20.7 percent of Americans meet the federal guidelines for physical activity. Less than one percent of Americans meet the definition for an “ideal healthy” diet. Overall, 68 percent of Americans are overweight or obese. So, it is not surprising that many of us made New Year’s resolutions that involved exercise, weight loss or improving our diet.

It is very clear from numerous scientific studies that making healthy lifestyle changes reduces the risk of heart disease. If we know what is good for us, why are Americans gaining weight, being less active and making poor choices at mealtime? Making lifestyle changes are hard and sticking to those changes is even more difficult! In fact, there are now scientific studies focused on how we can be more successful in achieving changes in our physical activity and dietary habits. Here are some recommendations about how to be successful in achieving your heart healthy goals for 2012.

Healthy Goals
Make goals that are specific, achievable in the shorter term and realistic. While your ultimate goal may be to overhaul your entire diet, start with a goal that is smaller and that you know you can achieve. For example, during the month of February, substitute a piece of fruit for chips at lunch. Once you have mastered that change, you can move to something else for March. Do you want to improve your fitness? Making a goal to run a marathon in six weeks is probably just a tad unrealistic and sets you up for failure. How about taking an exercise class after work two days a week or walking your dog after dinner? Slow and steady wins the race.

Healthy Planning
Make a plan to monitor your success. Have you set a goal to walk for 30 minutes three or four times per week? Put a calendar on the refrigerator and check off each day that you meet your goal with a happy face. Have you set a goal to eat five servings of fruits and vegetables per day? Put a check mark for each serving you achieve on each day. You may be surprised at how motivating it is to look at a calendar full of happy faces or check marks!

Healthy Support
Plug into a support system. Many studies demonstrate that it is hard to successfully change your lifestyle without support from friends, family or the community. Skip the snooze button and plan to meet a friend at your local gym several mornings a week. This makes you accountable to someone beside yourself for getting up and out in the morning. Skip the weekend doughnuts and sign up for a nutritional program to keep you on the right track.

Making lifestyle changes that stick is not easy. American Heart Month is a great time to not only revisit your heart healthy goals for 2012, but to make sure you have a realistic plan in place to achieve those goals.

For more information about Cooper Clinic, visit our website or call 972.560.2667.

Relieve Stress on the Spot

2012-02-03T13:32:00.004-06:00

There are days when you simply don't have time to let stress get in your way. If bad news, an argument or simply being overwhelmed by everything makes your muscles tense and your head throb, you need to take action and tackle that stress on the spot. Doing this will ultimately lower your stress levels, which is an added health benefit for your heart.

Spotting Stress

"It is important to recognize your stress," says Wendy Ruggiero, Massage Therapist at Cooper Spa. "Be body and mind aware. Many of us spend our life in a stressed state. We have forgotten what it is like to be relaxed."

In some people, stress may bring on a powerful headache or make your whole body ache. Stress may also cause:

Tense muscles
Clenched fists
Anxiety
Shortness of breath
Stomachache
An increase in blood pressure
Difficulty falling asleep
Changes in appetite (feeling unusually hungry or not wanting to eat)
Rapid heartbeat
Feeling overwhelmed
Feeling moody

Stress can impact your ability to think clearly and use good judgment. Stopping stress at the first sign can help you get back on track.

"Stress relief on the spot is learning what kind of sensory input helps your nervous system find calm quickly," says Ruggiero.

Find Sensory Stress Relief

You don't have to take drastic measures to de-stress yourself. Sure, a deep-tissue massage may help you sink into a relaxed, sleepy state, but there are plenty of quick and easy tactics to alleviate stress on the spot. “Simply allowing yourself to truly relax and be still can help the stress seep from your body,” says Ruggiero.

Try breathing deeply, or spend a few moments in quiet meditation to help restore calm, balance and focus.

"The possibilities are endless when it comes to techniques to alleviate stress," says Ruggiero. "One way out of stress is by engaging in our senses."

Try these stress-busting sensory techniques that won't take much time or make you reach for your wallet:

Listen to a soothing sound. Turn on your favorite song, peaceful nature sounds, white noise or just sit and listen to wind chimes tinkling in the breeze.
Soak up some sights. Take a walk in a peaceful place and absorb the serene setting. Flip through some old photos and remember good times, laughs and what it felt like to be relaxed.
Relax with touch. Soak in a hot bath or cuddle up for a few minutes of rest with your favorite blanket or pillow.
Breathe, smell, relax. Light your favorite-smelling candle or bake something with a delicious, soothing smell.
Chew up stress. Start munching—on something healthy. Treat yourself to a bite of dark chocolate or chew some sugar-free gum. Sip on a warm mug of your favorite tea or grab a healthy, satisfying crunchy snack like carrots or nuts.
Walk away from stress. Take a brief exercise break to get your blood flowing and help stress dissipate. Indulge in a private, impromptu dance-party to shake off some steam, take a walk or simply try a few stretches.

"You have to find what works for you," Ruggiero adds. "Everyone responds to sensory input differently. An awareness of your preferences is key for reducing stress."

And don't stress about figuring out the best way to conquer your stress. "The fun part is learning which sense is your key to a stress-free being," says Ruggiero.

For more information on services at Cooper Spa, visit cooperspa.com or call 972.392.7729.

Super Bowl: Three Snacks We Love on Game Day

2012-02-01T11:47:00.002-06:00

Whether you're a die-hard Giants or Patriots fan or you're just tuning in for the commercials, your Super Bowl watching party will likely include some tasty treats. So we asked Meridan Zerner, MS, RD, CSSD, LD, and Kathy Duran-Thal, RD, for their favorite delicious and healthy Game Day snacks. And yes, it is possible.

"Hail Mary" Muffins
(also known as Savory Corn Bread Muffins)

Ingredients

1 1/3 cups white wheat flour
1 1/3 cups cornmeal
1/3 cup nonfat dry milk powder
2 cut up turkey sausage patties
2-3 cut up slices of turkey bacon
4 teaspoons baking powder
1/4 teaspoon salt
1/4 cup ground flax seed
3/4 cup water
1/2 cup egg substitute
1/2 cup unsweetened applesauce

Directions
In a bowl, combine the first seven ingredients. In another bowl, combine, water, egg substitute and applesauce; mix well. Stir in dry ingredients just until moistened. Fill muffin cups coated with nonstick cooking spray two-thirds full. Bake at 350 degrees F for 17-20 minutes or until muffins test done. Cool for 5 minutes before removing from pans to wire racks.

Bacon Wrapped Apricots with Jalapeno
(Can be made up to three days in advance and placed in the refrigerator)

Ingredients

16 dried apricot halves
2 fresh jalapenos, seeded and cut into 8 strips (you could also use poblano peppers)
2 pieces nitrite free bacon or prosciutto, cut each piece in half lengthwise and then cut again horizontally

Directions
Preheat oven to 325°F. Place 1 thin slice of jalapeno on top of apricot half. Wrap apricot half with 1 strip of bacon and secure with toothpick. Repeat procedure for remaining 15 apricots. Bake on cookie sheet for approximately 12 minutes. After about 8 minutes turn apricot halves over to allow browning on reverse side. When done, remove apricots from pan and place on paper towel to drain.

Artichoke and Spinach Dip

Ingredients

2-14.5 oz cans of artichokes, rinsed, drained and chopped into 1/4 pieces
3/4 cup frozen chopped spinach, thawed and drained thoroughly
1/4 cup light mayonnaise
1/4 cup light sour cream
1/2 cup grated Parmigiano Reggiano
1 Tbsp garlic, minced
1/2 tsp black pepper
2 tsp Worcestershire sauce (to taste)
1/2 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-inch 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.

Extra tip: Instead of fat free mayonnaise and light sour cream, you may substitute ½ cup of Fage 0% Greek Yogurt. This substitution will translate into each serving supplying approximately 55 calories and 2.5g fat total fat. For additional nutrition value and color, top this dish with red bell pepper strips.

H-E-B Kicks Off “Slim Down Showdown” at Cooper Wellness

2012-01-31T13:47:00.003-06:00

You mayhave seen the articlein The Dallas Morning News regardingour partnership with H-E-B Grocery, regarding the “Slim Down Showdown,” a program focusedon helping their employees adopt healthy habits and start a healthy lifestyle.We were very excited to kick-off the program here at Cooper for a customizedweek of Wellness.

Thekick-off sets the tone for the entire program. Their week at Cooper included abaseline health assessment, nutritional lectures, cooking classes and fieldtrips to learn how to grocery shop and eat out wisely. It’s essentially everything participants need to take control of their life. To view their complete scheduleclick here.

At Cooperwe provide the foundation – the scientifically valid, proven methods forimproving health. As we like to say, we help people Get Cooperized so they can make good health a habit to live better. For the Slim Down Showdown, H-E-Bprovided another critical component: technology. The 12 H-E-B participants inthe program are using blogs and vlogs to share their journey with more than76,000 H-E-B employees. They are wellness champions serving as the catalyst forchanging their company’s culture to one where health is a key priority.

Ultimately,this is about saving lives. These people are not only going to change their ownlives, they are influencing their friends, family and the entire company.

The Wellnessprogram that we used with H-E-B can be adopted for any corporation, and is alsoopen to the public one week out of every month. If you’re interested inimproving your health we can help you get there.

Learnmore about the Cooper Wellness program by visiting our website or calling 972.386.2221.

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.

Join us for the Ultimate Spa Party!

2011-09-07T15:13:00.000-05:00

Cooper Spa Dallas is excited to host its second annual Beauty Expo on Sept. 20 from 10 a.m. to 6 p.m. on the basketball court at Cooper Fitness Center. The event is free and open to the public, and attendees will receive product samples, spa giveaways and pampering services—all for free!

But that’s not all. Cooper Spa is also launching its new private label product line, Beautiful Fit. Exclusive to Cooper Spa, Beautiful Fit line is a 100 percent natural line of body, skin care and aromatherapy products.

We’re so thrilled for the launch of Beautiful Fit and the Beauty Expo this year, we wanted to share what our own spa directors, Sarah Carroll at the Dallas location and Jessica Escalante at Craig Ranch, had to say about the exciting news.

What does Beautiful Fit mean to you?

Jessica Escalante (JE): Just like the name, it means beauty. Beauty products make you feel good about yourself and make you feel beautiful and Beautiful Fit is a line that was designed to enhance anyone's beauty routine.

Sarah Carroll (SC): To me Beautiful Fit is the amazing feeling inside and out after a good workout and refreshing spa treatment. That is exactly what we're here to make sure happens.

Tell us your reaction to the new private label product line, Beautiful Fit and what does it mean for Cooper Spa?

SC: Hallelujah! My staff and I have been working on this line for almost a year and I am so proud that it is finally launching. I've never sampled, smelled or tested more products in my life. We know that since we love it, our clients will as well. We have something for everyone!

What is your favorite part about the new Cooper Spa brand?

JE: Beautiful Fit shows you exactly where Cooper Spa stands within the spa industry. Our customers were in mind with the creation of this brand.

SC: We consider ourselves the best in all areas because of how we incorporate our clients' overall well-being into each service.

The Cooper Spa Dallas Beauty Expo is coming soon; what can attendees expect?

SC: I hope everyone is ready to have as much fun as I am at the Beauty Expo! Our team will be providing complimentary services throughout the entire day to give as many people as possible the opportunity to experience how 'spa-ing' can change lives. Surprise discounts of more than $3,000 in raffle prizes are certainly enticing, don’t you think? Restoring mind and body, it would be hard to leave without a smile from this event.

What makes Cooper Spa different from other leading luxury spas?

JE: Results. Our team of massage therapists, estheticians and nail technicians truly care about our customers. We know that our customers come to Cooper Spa for the same results they expect from a Cooper Fitness Center professional fitness trainer, a Cooper Clinic dietitian or even a Cooper Clinic physician. Therefore we are here to deliver those results and assist them on their quest for a stress-free body, and mind.

How does Cooper Spa contribute to total health and well-being?

SC: We put the pause in life. Our trained, licensed and educated staff make sure that you are proactive in looking for solutions to issues and finding peace of mind.

JE: Stress management. We are very aware of the fact that what we do here at Cooper Spa is a very important part of our clients’ ability to achieve total health and wellbeing.

What’s your favorite Cooper Spa service?

JE: Who would've thought this question would be so tough! I would have to say the Lavender Citrus Body Polish. Of course it leaves you feeling fresh, smooth, moisturized and soft but it's truly invigorating as well.

SC: Being eight months pregnant, anything that gets me off my feet is just what the doctor orders! My absolute favorite service is our Eminence Organic Custom Facial- the series of products that the estheticians use is an amazing experience. I also love our Ultimate Pedicure which will now be called the Beautiful Fit Pedicure and I like to use the Spa Ritual polish, a vegan, prenatal-friendly polish. There is nothing better than a skillful touch to help relieve and revive.

To learn more about Cooper Spa, visit cooperspa.com. To book an appointment call 972.392.7729 (Dallas) or 214.383.1010 (McKinney).

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!

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.

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!

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: