Kathy Duran-Thal, RDN, LD, has been the Director of Nutrition for Cooper Wellness for more than 25 years and all who interact with her praise her extensive knowledge, ability to relate and fun personality. In January, Kathy helped kick off the H-E-B Slim Down Showdown, a 12-week health and fitness program for H-E-B grocery store partners (employees) and customers. She spent a week teaching 30 program participants nutrition the Cooper way.
In the weeks since then, participants have had individual phone coaching with Kathy, logged their food, exercised and shared their journey in personal blogs. Kathy recently traveled to San Antonio for the H-E-B Slim Down Showdown finale.
Elizabeth Sandoval, a quality assurance technician at H-E-B’s bakery in Corpus Christi, and Richard Arrington, an H-E-B shopper from Aransas Pass, Texas, were two of the participants Kathy coached. Each of them won a $5,000 “Healthy Hero” prize for their involvement and dedication to the program. Richard, who originally weighed in at 385 pounds, improved his cholesterol by 75 percent, decreased his body fat by 36 percent and lost a total of 66.6 pounds. And Elizabeth improved her cholesterol by 28 percent, decreased her body fat by 36 percent and dropped 46.8 pounds. Read the news release and watch the video below to celebrate their success in their journey to live longer, healthier lives.
To learn about Cooper Wellness, click here or call 972.386.4777.
Many of us seem to do really well getting vegetables or fruits in our daily eating, but not necessarily both. One-half cup of cooked vegetables, or one cup of fresh vegetables or greens counts as one serving towards our goal of “five a day”. Registered dietitian at Cooper Clinic Kathy Duran-Thal shares ten helpful ways to work more veggies into your daily diet.
1. Eat twice the servings of vegetables as starches per meal. In other words, 2 cups vegetables for 1 cup of rice, pasta or potato.
2. Strive to have one colorful, veggie-packed salad each day. Suggestions: dark leafy greens (spinach, kale), mixed leaf lettuce, shredded red cabbage, broccoli slaw, carrots, bell peppers, celery, cherry tomatoes, cucumber and red onion.
3. Eat two or more meatless, vegetable-rich meals a week.
4. Keep fresh veggies handy for quick and easy snacks. Sugar snap peas, carrots, bell pepper slices and celery sticks are easy on-the-go snacks. Also carrots and celery sticks will stay fresh for several days in a container of water in the refrigerator.
5. Add fresh veggies to tuna or chicken salad. Popular ingredients include onion, celery, water chestnuts, etc. We’re talking veggies today, but apple slices or Ocean Spray Craisins (cranraisins) are also delicious.
6. Add vegetables to sandwiches. Opt for onions, bell peppers, bean sprouts, cucumber, tomato and lettuce. Build your sandwich like a local sub—shop and pile your veggies a mile high. Remember, vegetables not only add nutrients, color, flavor and volume, but they fill us up!
7. Add vegetables to your pot of beans—canned or fresh tomatoes, onion, carrots and celery.
8. Make your homemade soups and stocks chock full of your favorite vegetables. Cabbage, bok choy, spinach, carrots, onion, celery and tomatoes are great in a slow cooker.
9. Prepare a “stir-fry” and try experimenting with some new and exciting vegetables to tempt your palate while broadening your cooking horizons. We like bok choy, bean sprouts, bamboo shoots, carrots, scallions, celery, kale, water chestnuts, and various colorful peppers, including jalapenos.
10. Add some flavor pizzazz to your vegetables by sprinkling on a zesty seasoning blend or melting an ounce of grated cheese over the top. Try spritzing lemon on broccoli, glazed carrots, or baked asparagus, topping cauliflower with Gruyere cheese (1 ounce grated cheese will flavor an entire head of cauliflower), and sprinkling tarragon on squash and zucchini and thyme on baked sweet onions.
For more information about Cooper Clinic Nutrition Services or to schedule a nutrition consultation, click here or call 972.560.2655.
It’s the start of a new year. For some it’s a time to look back and assess the previous year. For others it’s a time to set goals and resolutions. However you approach the new year, we want to help you make healthier choices and Get Cooperized in 2013.
With the launch of our new Pinterest channel, we are sharing a daily inspirational quote in January. Below are a few quotes to inspire you to make healthy choices this week.
My parents are from New York City and Italy, so in our house, we appreciate a good piece of pie. Yet many people think pizza cannot be part of a healthy diet. Think again! Don’t automatically assume that dinner at your favorite pizza joint is out of the question when eating healthy.
It is possible to eat out and eat healthy. Since pizza is made-to-order, simply choose a thin-crust pizza and ask for half or a third the usual amount of cheese. With plenty of flavorful toppings, the reduction in cheese is usually not missed – plus, you’ll enjoy the added benefit of a pizza crust that stays crisp longer.
I am definitely a plain jane when it comes to my pizza, but there are ways to save even more calories when choosing your toppings. Pick vegetable toppings and leaner meats. Canadian bacon and pineapple are delicious, and so is grilled chicken with onions and peppers or a bit of goat cheese.
If portion control is a problem, order the smallest size, and share with a friend. My husband and I always share a salad, too. So the pizza sitting on the table isn’t the only temptation, order the salad to come with your pizza – that way you’ll have a full plate which will contribute to your overall satiety.
Pizza can also be a quick and easy meal to make at home. Check out this recipe from one of our registered and licensed dietitians, Kathy Duran-Thal, RD. You can also use a ready-made, wholewheat pizza dough, which is widely available at most grocery stores. Just be sure to check the label and avoid any that contain trans fats. Also substitute low-fat cheese to lower saturated fat and cholesterol.
Make it pizza night tonight!
This was written by Christine Witzsche former Communications Director at Cooper Aerobics. Christine is no longer with Cooper Aerobics and we wish her all the best with her future endeavors.
Saturday was the 2012 Nutrition Seminar presented by Cooper Clinic Nutrition Services. For many of our attendees, their interest is often piqued when a friend tells them about their “great new diet” and the quick results that they’ve experienced. At Cooper we share lots of nutrition-related articles, hoping to help others learn healthy ways to improve their diet. With so many contradictory messages, it’s important to know the facts.
Our amazing team of registered dietitians cleared up the confusion this weekend. They dissected the latest diet trends and offered practical health tips that attendees could walk away with and incorporate into their daily life.
Here are a few takeaways from our rockstar dietitians:
- Some of the most popular foods of 2012 include: salmon, greek yogurt, almonds, green leafy vegetables like kale and berries.
- Gluten free diets are popular right now, but only three million Americans have actually been diagnosed with celiac disease. You should get tested by a dietitian and diagnosed with celiac disease before you make any adjustments to your diet.
- Drink more green tea –Two cups a day can boost your metabolism and reduce caloric intake.
- Is sugar toxic? Likely no, but in excess… problematic and unhealthy!
- Combine a protein, carbohydrate and healthy fat at most meals to sustain energy and curb hunger.
- Eating your favorite foods is part of healthy and sustainable weight loss. (This means you can eat frozen yogurt… in moderation, of course!)
- And one of our personal favorites… a little bit of chocolate never hurts anyone.
Did you also know that you can meet with our dietitians to analyze your diet and develop a personalized plan of action to improve your nutrition? You can click here or call 972.560.2655 for more information.
What’s your favorite healthy food?