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?
In this year’s Medscape survey, 50 percent of primary care respondents said they spent 16 minutes or less with patients. Cooper Clinic physicians spend up to two hours with every patient. We’re rounding out the blog series that broke down each of the six components of the comprehensive preventive exam at Cooper Clinic. If you haven’t followed along, read about the first five (of six) components to get caught up.
- Medical Exam & Counseling
- Laboratory Analysis
- Cardiovascular Screening
- Multidetector Computed Tomography (MDCT) Scan
- Skin Cancer Screening
- Nutrition Consultation
One-on-one consultations with a registered dietitian nutritionist (RDN) are designed to help patients gain the knowledge and skills needed to achieve a healthy lifestyle. This consultation includes nutrition coaching, a personalized action plan with diet recommendations and a computer analysis of a Three-Day Food Record to calculate the nutrients in your diet.
If eating well were easy, we would all be healthier and weigh less. But the bottom line is that staying faithful to mindful nutrition is hard. We may know what foods to choose, but just cannot find the strategy to make good choices. Or we may think we know the right food choices to make, only to find that a “healthy” bran muffin has as much fat and calories as a gooey cinnamon roll. Some of us would not know how to recognize a good fat from a bad fat if our life depended on it (which in some ways is kind of does).
Our RDNs can take the complex concepts of nutrition and translate them in simple terms as they apply to your individual dietary habits. Are there specific foods you love that need to be modified to be more nutrient dense? If your cholesterol is a tad high and you want to increase fiber in your diet for cholesterol lowering? An RDN can show you how to make simple changes in your food choices to make that happen. Are you on the go and prone to missing lunch? Our RDNs can tell you which of the meal bar substitutes (and there are a zillion out there) make the most sense for your nutritional needs, taste preferences and weight goals.
There is so much information online and in the news that it can be difficult to separate fact from fiction. Is it good to take calcium supplements to protect the bones or bad to take calcium supplements because of risk to the heart? Do I get enough calcium in my diet so I don’t even have to worry about supplements?
With a one-on-one consultation, your specific needs can be addressed. Are you a vegetarian worried about protein intake? Are you pre-diabetic and wonder which food choices will help you lower your blood sugar? Do you entertain clients at restaurants and need to find a way to eat a healthy meal from the menu without being a wet blanket? Surely nothing kills a party faster than having the host order a chicken breast with kale and a side of water.
Just as important as helping you make a road map for your nutrition journey, our dietitians are with you every step of the way. They are there for you if you need to come in to the clinic for a visit to brainstorm about roadblocks or you can schedule a phone consultation as frequently as would like to keep you headed in the right direction. The nutrition train is definitely one you want to get on board.
To learn more about Cooper Clinic’s preventive exam, click here or call us at 866.906.2667 (COOP).
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There is a new area of science looking specifically at the harms of physical inactivity or sedentary behavior, which is not necessarily the inverse of benefits of physical activity, according to Nina Radford, MD, Cardiologist and Director of Clinical Research at Cooper Clinic.
Most of the data suggests that if you spend too much time sitting, you’re more likely to develop risk factors for heart disease and diabetes. The more time you spend sitting, the more weight you gain, the more your waist circumference increases, your blood sugar rises and cholesterol profile worsens.
Improve Your Heart Health
There are several conventional recommendations to people who sit long periods of time each day. Some of these suggestions include:
- Get up once an hour and take a walk.
- Stand while on the phone or opening mail.
- Rather than emailing a colleague who works down the hall, walk down the hall to speak to them instead.
- At lunch, take some time to walk around your building or around the block.
While these suggestions can’t hurt, there’s a bigger picture we have to look at, says Dr. Radford. Being sedentary isn’t only about sitting at your desk at work. It’s a sedentary lifestyle that is truly dangerous. People who are sedentary get less moderate physical activity and may have worse diet patterns.
New research shows that someone who is physically fit and makes regular exercise a priority, but who has a desk job, has fewer risk factors for heart disease than someone who has a desk job and is not physically fit.
“There is a new idea that if you sit at your desk all day, going to the gym at night won’t help, but that is not necessarily the case,” says Dr. Radford.
Researchers at The Cooper Institute have found that the adverse effects of time spent sitting are less pronounced the more fit you are.
“The notion that you can’t undo the ravages of a sedentary lifestyle by exercising every day is a bad public health message and the data doesn’t convincingly demonstrate that,” says Dr. Radford
So what does Dr. Radford recommend? Be generally active and get an annual physcial exam. Make it a priority to get 150 minutes of moderate physical activity every week. If you do have to sit long periods of time, get up and move around as much as possible, but the real emphasis is on living an otherwise active lifestyle.