Led by Basketball Pro Coleman Crawford, Fall Basketball Academy will give your kids and teens an extra “edge” the rest of the team won’t have! With 30+ years of coaching experience, Coach Crawford has the proven ability to bring out the best in young players.
Most recently, Coach Crawford returned from Hong Kong to visit friends in the basketball community to sharpen his coaching skills and learn from the large basketball community in China. Each year, he utilizes his time in August to explore international coaching to bring new techniques to the basketball program at Cooper Fitness Center. Aside from China, Coach Crawford has also visited Africa, Belgium, South Korea and several other countries to explore his passion for coaching young athletes.
Through basketball strength training, agility and footwork drills and scrimmage play players learn the mental and strategic aspects used in a game setting at Fall Basketball Academy. If you’re looking for an opportunity for your all-star player to sharpen their skills, sign up at Cooper Fitness Center, Sept. 21-Nov. 16. There is limited space available so register today!
For more information, visit cooperyouth.com/dallas or call 972.233.4832, ext. 4380.
Oatmeal is a favorite breakfast staple in my home and as a registered dietitian I recommend it to my patients on a regular basis. Not only does this great grain provide soluble fiber to lower cholesterol, it has also been found to reduce post-meal hunger for up to four hours! That’s great news for those of us who get hungry soon after eating breakfast. One study found that people who ate oatmeal were less hungry later than those who ate cold cereal. Both groups were served the same number of calories, but it’s likely that the oatmeal with soluble fiber and more protein than the other cereal helped stave off the morning munchies.
With so many choices lining the cereal aisles, what do you need to look for when making a healthy choice? Whether you select slow cooked or instant, plain or flavored, there’s something to satisfy everyone’s taste buds, nutrition goals and even match one’s morning schedule (some of us would rather not spend 20-30 minutes slow cooking oats on a busy work morning). Check out these things when reading food labels.
First look for the number of calories per serving. Most plain oatmeal with a standard one cup cooked serving size has 150 calories. Flavored oatmeal in packets or single-serve microwavable cups run the gamut for calories ranging from as low as 100 calories to a high 260 calories per serving.
In general oatmeal is not high in sodium unlike dry cereals that can contain upwards of 300 milligrams! In fact old fashioned oats have no sodium, while a packet of instant oats can have between 240-350 milligrams. It’s ideal to get the lowest amount of sodium possible, less than 100 milligrams per serving, especially if your medical needs require that you keep your sodium count low as part of a healthy eating plan. Generally people with high blood pressure, heart disease and diabetes need to keep sodium below 1,500 milligrams a day. Speak with your registered dietitian to find out how much daily sodium you need.
Further down the list of nutrients are total carbs and sugars. If you are trying to be carb-conscious you will notice that whether you prefer plain oats or flavored, there are about 30 grams of carbs per serving. The exception is some of the “new” single serve cups (ex. Quaker® Real Medleys) that contain closer to 50 grams of carbs (and 260 calories). If you have diabetes you may need to watch carbs more closely. A registered dietitian and certified diabetes educator can work with you to match carbs for your personal meal plan to help manage your blood sugars.
- Dietary Fiber: Aim for at least three grams total dietary fiber per serving. This is fairly standard however some cereals can have as much as six grams of fiber. That’s more fiber bang for your buck and we know that fiber helps with fullness- another great reason to choose oatmeal as a breakfast of champions!
- Soluble Fiber: If you are trying to lower your LDL “bad” cholesterol by as much as three to seven percent, it takes three grams of soluble fiber to clinically do that. Slow-cooked oats have a clear advantage over the instant kind. You need 1 ½ cups slow- cooked oats (equal to 3/4 cup dry) compared to three packets of instant to reach this soluble fiber goal. That’s a big bowl of oats! The downside to slow-cooked oatmeal is it takes longer to cook and if you’re like me, trying to get out the door in the morning, it’s far more convenient to cook the instant for 1 ½ minutes in the microwave. Tip: if you plan ahead you can cook some the night before in a crock pot so it’s ready to eat when you wake up.
Sugar is an important component on labels of all cereals and oatmeal is no exception. If the sugars exceed eight grams per serving put the box back on the shelf! You will not find more than one gram of sugar in slow-cooked oats. The 100 calorie packets of OatFit by Better Oats® also has zero grams of sugar as well. My personal favorite is Quaker® Weight Control Oatmeal with one gram of sugar. The above mentioned flavored cereals are sweetened with artificial sugars keeping the sugar count low. Quaker® Lower Sugar flavored oatmeal has 4 grams of sugar and Quaker® Higher Fiber Oatmeal has seven grams of sugar. Most packets of flavored oats contain at least nine grams of sugar per packet. That’s one whole teaspoon worth!
Whether you go plain or flavored, there’s no such thing as a “boring” bowl of oats. If you want to “spice” it up here are some ideas for delicious mix-ins:
- Fresh or frozen mixed berries
- Chopped walnuts and sliced bananas
- Raisins or dried cranberries and sunflower seeds
- Sliced almonds and chopped dried apricots
- Diced pear and ground cinnamon
- Chopped dates and pecans
I couldn’t properly end this blog on my favorite breakfast food without sharing what I like to mix in. For crunch and texture I add about a teaspoon of nuts, either chopped pecans or walnuts and for a natural sweet flavor I throw in a handful of mixed berries. That’s what I call a great bowl of oatmeal! It leaves my taste buds buzzing and I’m satiated all morning.
How do you like your oatmeal? Please share your comments.
Cooper Fitness Center’s Carla Sottovia, PhD, was recognized as IDEA Fit’s Program Director of the Year! Carla is the CooperPT Mentorship Director and Cooper Fitness Center Director of Fitness and Personal Training Education along with Senior Professional Fitness Trainer, Pilates Instructor and Wellness Coach.
To say that she is busy is an understatement and with more than 20 years of experience she is helping individuals all over the world achieve their personal wellness and fitness goals.
IDEA Fit is recognized as the world’s largest association for fitness and wellness professionals. Prior to being named Program Director of the Year, Carla was recognized as IDEA’s Personal Trainer of the Year in 2005.
Last week Cooper Fitness Center members and Cooper Aerobics teammates (employees) gathered in the newly-renovated fitness center to celebrate Carla’s accomplishment with cake and punch!
Next time you’re in Cooper Fitness Center, say congratulations and sign up to try a Pilates session with Carla.
In honor and memory of Diane Proud, former Cooper Fitness Center Running Pro, Matt Mosley, ESPN Radio Host and CFC Member, called on Dr. Tyler Cooper and our Boxing Pro Derrick James for the ALS Ice Bucket Challenge. Watch Matt’s video here.
To show our support from Cooper Fitness Center, we invited our members to join us!
We challenge YOU to the ALS Ice Bucket Challenge to honor Diane’s spirit for life and all others affected by this disease. To donate, visit alsa.org.
Walking around the Cooper Aerobics campus in Dallas, you never know who you will cross paths with. After seeing a few groups come in to attend the five-day wellness week hosted by Cooper Wellness, I decided to call my teammate (fellow employee) Susan Thompson, who is the Wellness Director at National Instruments through Cooper Consulting Partners to find out more. Susan explained that participants proactively want to make a change and need manager approval to attend a wellness program. Ideal participants are self-motivated and actively seeking help and support to keep them committed to their health goals.
Susan shared these four activities that participants commit to for the six-month period.
- Log food four days (or more) per week for four to six weeks through the MyFitnessPal app before the program starts.
- Engage 150 minutes of physical activity (walking or even housework counts) per week.
- Personal train once each week with a workout buddy
- Attend a support group once a week.
Employees set goals for the six month period and end up with great success stories to share. Jason attended Cooper Wellness beginning on March 31 and has already seen a dramatic difference in his life and is truly Cooperized.
“Before Cooper (or BC as my group coined it), we spent a large amount of time playing video games or watching TV at home,” Jason confessed. “After Cooper (AC) we are hardly ever at home for long stretches of time. We go out, socialize, work out together and live life,” Jason said. “Cooper helped me regain my confidence, showed me that there were many things I could do that I didn’t think possible any longer and helped me regain my life. I’d always heard the phrase ‘a new lease on life.’ Now I understand what that means fully. I’ve been given a second chance. What a difference a year can make.”
Since April, Jason and his wife have completed multiple 5Ks, regularly walk their dogs, are generally active and have even been hiking. Jason’s group collectively was down 200 pounds at their three month weigh-in and will continue to use the behavior change skills they learned at Cooper as they move towards their six month goal.
Last week another group with Cooper Wellness spent a week on campus participating in the five-day wellness week. “Being here this week has shown the impact of education and support in making healthier choices. I am going back to Austin inspired by the enthusiasm the group developed as they tried new foods and exercise classes. Many would not have tried these new behaviors last week,” said Susan. “Watching the Cooper Wellness team unlock the door for a healthy lifestyle for this group and knowing they can take that with them moving forward has been so rewarding. We are genuinely teaching and empowering people to live longer, and live better!”
Register to attend a Cooper Wellness program individually or contact Cooper Consulting Partners for customized services in strategy consulting, leader training and lifestyle education for your company.
Since 1970, Cooper Aerobics’ mission has been preventive medicine, saving thousands of lives by identifying early signs of heart disease. Sharing the mission to improve heart health and end cardiovascular disease and stroke, we’re proud to support American Heart Association.
Nearly 20 years ago, Dr. Kenneth Cooper began the first Dallas Heart Walk with only 450 walkers. The Dallas Heart Walk is now the largest in the nation, with more than 60,000 walkers last year. To commemorate the 20th anniversary, Dr. Kenneth Cooper will lead this year’s walk on Sept. 13 as Honorary Chairman with son, Dr. Tyler Cooper as the 2012-2014 Board President of the Dallas Division of the American Heart Association. Watch the video below with Drs. Cooper and other community leaders honoring the anniversary.
In addition to Dr. Tyler Cooper’s role as Board President, he has personally pledged to fundraise $250,000 and has taken on the role as the Inspired Giving Chair of the Executive Cabinet for the Dallas Heart Walk in honor of his dad’s generous contributions over the years. In this role, Dr. Tyler Cooper has encouraged many influential business leaders in the community to personally contribute to the 2014 Dallas Heart Walk to achieve the goal of $5.5 million.
Earlier this summer, Cooper Aerobics teammates (employees) kicked off fundraising efforts with a pep rally. View photos here. We’ve currently fundraised $66,577 and are on our way to reaching our goal of $100,000. Support the Cooper Aerobics Team by making a donation here and join our team to walk with us on Sept. 13.
August is Kids Eat Right Month, the first annual celebration of its kind sponsored by the Academy of Nutrition and Dietetics. It spotlights healthy nutrition and active lifestyles for children and families. Now that it’s back to school time, what to serve our kids before school is on our minds. Cereal is a great go-to morning meal and granola is one of the many options. But what’s a good choice you and your family can both enjoy that provides a healthy boost for the day? It can be tricky to pick the best granola cereal and if you’re not paying attention you might get more than you bargained for in the way of calories, sugars and fat. Before you grab a box, follow these simple guidelines.
Scale down the portion. Granola can be high in calories for what is listed as a fairly small serving on the box, which is typically 1/3 to 1/2 cup. Most of us eat more than that so if you pour a full cup into your bowl, you are getting multiple servings with as many as 400-600 calories! A solution would be to stretch a single serving by mixing it half and half with a lower calorie cereal like Cheerios® or whole grain puffs. Word of caution: even if you mix cereals, make sure to measure before mindlessly filling your bowl!
Keep the sugars low. Most granola cereals contain added sugars and you can find them in the ingredient list. Watch out for these words as the first few ingredients: honey, agave nectar and corn syrup. Carefully read the label for grams of sugar as well. A good rule of thumb is to pick a cereal with no more than 10 grams of sugar per serving.
Pay attention to fats. Most cereals are naturally low in fat, however granola may contain nuts, seeds and oils that add to the fat content. While these can be healthy fats they still add sneaky calories and may be high in artery-clogging saturated fat. Your best bet is to look for no more than 6 grams total fat per serving and no more than 1.5 grams saturated fat per serving.
Healthy Granola Picks
Criteria per serving: no more than 200 calories, 6g total fat, 1.5g saturated fat, 10g sugar and at least 3g fiber
- Kashi® GOLEAN Crisp | ¾ cup serving= 180 calories; 3.5g fat; 0g sat fat; 8g fiber; 10g sugar
- KIND® Maple Walnut Clusters with Chia & Quinoa | 1/3 cup serving= 130 calories; 3.5g fat; 0g sat fat; 3g fiber; 6g sugar
- Trader Joe’s Granola & the 3 Berries | ½ cup serving= 200 calories; 6g fat; 1g sat fat; 3g fiber; 10g sugar
- Kellogg’s Special K® Low fat Granola Touch of Honey | ½ cup serving= 190 calories; 3g fat; 0.5g sat fat; 5g fiber; 9g sugar
My favorite way to eat granola is to use it as a topping for fat-free Greek yogurt. For a sweet and salty snack, I like to mix 2 tablespoon of granola with about half a cup of low fat popcorn, pretzels or freeze-dried fruit. It’s crunchy, high in fiber and satisfying in every bite.
What are some of your favorite ways to enjoy granola?