According to a study from JAMA Oncology, half of all cancer deaths are preventable. This is great news, but currently in the United States one person per minute loses their life to cancer. We must empower ourselves through cancer prevention, education and making lifestyle changes to lead healthier lives.
American Cancer Society (ACS) serves as one of many resources for Stand Up To Cancer and provides “Guidelines on Nutrition and Physical Activity” to prevent overall cancer risk. The four cornerstones are:
- Achieve and maintain a healthy weight throughout life. However, for those who are overweight or obese, losing even a small amount of weight has benefits and is a good place to start.
- Be physically active. Specifically, ACS recommends adults get at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity activity per week, ideally spread throughout the week. Sedentary behavior such as sitting, lying down, television watching and other forms of screen-based sedentary entertainment should be limited.
- Eat a healthy diet, with emphasis on plant food. Further advice in this area includes:
- Choose foods and drinks in amounts that help you achieve and maintain a healthy weight.
- Limit the amount of processed meat (such as lunch meats and cold cuts) and red meat in your diet.
- Eat at least 2½ cups of vegetables and fruits daily, amounting to 5-9 servings.
- Choose whole grains over refined grain products.
- If you drink alcohol, limit your intake. ACS recommends no more than one drink per day for women or two per day for men.
Some of these recommendations may seem familiar, as they overlap some of the guidelines for healthy blood pressure, optimal heart health and diabetes prevention. So, following them not only reduces your overall cancer risk, but can prevent other chronic diseases. The key is how to implement these guidelines.
My Story and Experiences
As a registered dietitian nutritionist who is a breast cancer survivor, I now view nutrition and fitness quite differently than I did prior to my diagnosis. Don’t get me wrong….I ate purposefully for the most part, aiming to eat a variety of nutritious foods and only eating more indulgent foods on the weekends. I have also always enjoyed being physically active, but my diagnosis changed the way I think about food and activity.
Although I have maintained a healthy weight most of my adult life, I am at an age where this is more of a challenge than ever before. As much as I enjoy sweets, my intake has been markedly decreased. Savoring a special sweet treat on a weekend is much more rewarding than grabbing some ordinary boxed cookie from my pantry regularly…and results in not consuming extra calories routinely.
Exercise, as mentioned earlier, was something I always did for stress relief, bone density improvement and to preserve muscle mass. But now I view exercise as a soldier that will help me fight off cancer risks, and vast research proves the power of exercise in the war against cancers. So, rain or shine, tired or energetic, I diligently plow through workouts, visualizing the strength I gain from exercise to beat cancer and win.
I also pay a bit more for minimally-processed meats with no added nitrites to use in sandwiches. Ideally, when time allows, I slice up freshly-prepared meats for sandwiches instead of packaged lunch meats.
Colorful fruits and vegetables are my plant “superheroes.” They contain nutrients and antioxidants that can decrease cancer cell formation and actually inhibit the growth of microscopic cancers. Now I hyper-focus on fruits and vegetables, recognizing they are part of my “armor” in the battle of avoiding reoccurrence.
My grain choices have primarily been whole grain for years, but now I aim to have all my grain products be 100 percent whole-grain products. I also enjoy experimenting with various grains in the kitchen.
Cynthanne’s Personal Strategies and Favorite Food Products to Fight Cancer
For minimally-processed sandwich meats:
- Applegate Natural and Organic Meats
- Use freshly sliced prepared meats/poultry as a Deli meat replacement.
To ensure a minimum of 2 ½ cups of vegetables and fruits (but the more the better!):
- Create “meal patterns” such as one fruit serving at breakfast; one vegetable serving at lunch; one fruit serving as part of afternoon snack; and one fruit and two cups of cooked or raw vegetables with dinner. Added bonus–when ordering an entrée salad out, ask for spinach as your lettuce greens to boost the nutrient content.
- Favorite food products:
- Any unsweetened frozen berries/fruits to add to smoothies
- Reduced sodium canned beans
- Trader Joe’s Healthy 8 (a colorful blend of eight fresh vegetables finely chopped; sold in the refrigerated produce section; makes a fantastic Asian slaw with added edamame and slivered almonds).
To increase whole grains:
- Uncle Sam’s Cereal and Post Shredded Wheat are both low sugar cereals and are 100 percent whole-wheat products. Topped with berries, they are satiating powerhouses.
- Ezekiel Breads. My personal favorite is toasted Ezekiel Cinnamon and Raisin bread topped with almond butter and sliced banana.
- Ronzoni Healthy Harvest 100% whole-grain pasta. Top it with a bottled marinara sauce of your choice for ease, but add fresh mushrooms, diced bell pepper, canned tomatoes and sliced olives to add more nutrients.
- McCann’s Steel Cut Irish Oatmeal with Bob’s Red Mill Oat Bran cooked together with diced apples, pears and assorted dried fruits added to the cooking water. Topped with nuts, this makes a most satisfying breakfast!
These are just a few practical ideas I hope help you implement the American Cancer Society Guidelines and lessen your cancer risk as well as other disease risk. Bon appetite!
For more information about Cooper Clinic Nutrition Services, visit cooperclinicnutrition.com or call 972.560.2655.
The closing ceremony of the Rio 2016 Summer Olympic Games is finally upon us, following countless displays of athleticism and sportsmanship these past two weeks. The United States leads the final medal count, with American athletes earning 121 total medals – 46 gold, 37 silver and 38 bronze. We take a look back now at some fun facts and Cooper connections to the celebrated Olympic Games through the years.
- Did you know Dr. Kenneth H. Cooper was selected to participate in the Olympic torch relay through Arlington, Texas, for the 1996 Summer Olympic Games held in Atlanta, Georgia? Prior to every Olympic Games, the Olympic flame is transported with the Olympic torch from Greece to the designated host city via the Olympic torch relay.
- This year was the first time that Brazil served as host for the Olympic Games. Dr. Kenneth Cooper has visited Brazil many times and first traveled to Brazil to train the Brazilian national soccer team with Coach Cláudio Coutinho in 1970. That year the Brazilian national team went on to win the World Cup, and because of Dr. Cooper’s introduction of aerobic exercising to Brazil, in Brazil they refer to “jogging” as “Coopering” or “doing your Cooper.”
- The five Olympic Rings symbolize the five regions of the world: Africa, Asia, Australia, Europe and the Americas. At least one of the colors of the Olympic rings – blue, yellow, black, green and red – appears in every flag in the world. Dr. Cooper’s message has reached almost every corner of these regions; his 19 books have been sold in 52 countries and translated into 40 languages. The most recent book, Start Strong, Finish Strong, was co-authored with his son, Tyler Cooper, MD, MPH, President and CEO of Cooper Aerobics.
- Of the 28 sports in the Summer Olympics, Cooper Fitness Center Sports Pros offer training in five of these sports – aquatics, basketball, boxing, martial arts and tennis. You may not be an Olympian, but you can certainly train like one at Cooper.
- The Olympic motto is “Citius, Altius, Fortius.” When translated from Latin to English it means “Faster, Higher, Stronger.” Most athletes make use of the top five aerobic exercises – cross-country skiing, swimming, running/jogging, outdoor cycling and walking – in their training to help them build endurance for optimal performance. Training with one of our 28 professional fitness trainers at Cooper Fitness Center can help you become faster, higher and stronger.
- There is no limit to the number of athletes a team can bring to the Olympics; nations can bring any and every athlete that qualifies. Did you know Cooper Fitness Center Boxing Pro Derrick James accompanied boxer Errol Spence, Jr. to the London 2012 Summer Olympics?
Fitness has been the foundation of Dr. Cooper’s teachings since 1968 when he coined the term “aerobics” and sparked an international fitness revolution. We hope you’ll learn more about Cooper Aerobics and Dr. Cooper’s 8 Steps to Get Cooperized as the sun sets on the Olympic Games in Rio and the countdown begins for the next Olympic Games – 547 days and counting until PyeongChang 2018 Winter Olympics, followed by Tokyo 2020 for the next Summer Olympic Games.
Every four years, the Olympic Games provide an opportunity to watch the best athletes in the world compete against each other and showcase their incredible skills. Cheering your country on to victory brings about a sense of patriotism and appreciation for physical fitness that is unmatched.
Cooper Fitness Center Sports Pros are no exception–they love the summer and winter Olympics alike, and each of them has special memories of specific games. Learn more about our Pros’ favorite Olympic moments below, and make sure to comment and share your favorite Olympic sports and what you’re most looking forward to seeing take place in Rio this year.
What is your favorite Olympic sport to watch?
- Mike Proctor (Martial Arts Pro): Fencing
- Marni Kerner (Swim Pro): Swimming, kayaking, gymnastics, track and field
- Corey Noel (Assistant Tennis Pro): Tennis, because you get to watch singles and doubles at the same time.
- Coleman Crawford (Basketball Pro): Basketball
- Derrick James (Boxing Pro): Boxing
Who is your all-time favorite Olympic athlete?
- Mike: Rafer Johnson (Track & Field)
- Marni: Michael Johnson (Track & Field) – I got to see him set records at Baylor in the late 1980s.
- Corey: Venus Williams (Tennis)
- Coleman: Jessie Owens (Track & Field)
- Derrick: Muhammad Ali (Boxing)
If you could compete in an Olympic sport, which one would it be?
- Mike: Fencing
- Marni: Cross country skiing (Biathlon)
- Corey: Well, besides tennis…swimming.
- Coleman: Basketball
- Derrick: Boxing
Do you have a favorite Olympic memory?
- Mike: I attended the 1960 Olympics in Rome, where I had the opportunity to meet Rafer Johnson.
- Marni: When Muhammad Ali lit the torch at the 1996 games in Atlanta!
- Corey: 1992 Dream Team. Michael Jordan and those guys were incredible.
- Coleman: 1992 Dream Team. It was the first time all professionals from the United States participated in Olympic basketball.
- Derrick: I went to the 2012 Olympics in London, where one of the boxers I train was competing.
What do you like most about the Olympics?
- Mike: The overall patriotism and positive attitude of athletes and spectators.
- Marni: I love the fact that amateur athletes who have worked so hard have the opportunity to come together to compete, and it’s their chance to perform their best. It’s their time to shine!
- Corey: I like all the patriotism. It’s nice to see the country come together and work together toward a common goal.
- Coleman: The Olympic Games are an opportunity for all countries to compete on a level playing field. The games give athletes a chance to compete against other talented athletes from all over the world, who they may not face in other competitions.
- Derrick: The Olympics are in the name of sports and friendship. It’s the greatest event in the world.
For more information about Cooper Fitness Center’s Sports Pros and sport-specific training, visit cooperfitnesscenter.com/ProZone.
A relaxing and rejuvenating pedicure is waiting for you at Cooper Spa Dallas. Sandal season is still in full swing, which makes it the perfect time to treat your feet to our seasonal Watermelon Basil Pedicure. This Cooper Spa Dallas Seasonal Special is an ideal way to beat the heat and indulge in our summer time service.
The Watermelon Basil Pedicure begins by soaking the feet in a soothing powder bath. A watermelon basil scrub is then applied to the feet and legs; a wonderful savory fragrance fills the room. Marcia, my nail technician, does an amazing job gently rubbing the feet and legs to massage and exfoliate with the scrub. As the scrub is lightly rinsed and the aroma of watermelon and basil still lingers, the cuticles are treated, then the final step includes nails are buffed and coated with oil.
Once the cuticle and nail work is complete, the honey heel glaze is applied to the feet and ankles. It smells so good you might be tempted to sneak a taste! While the honey heel glaze moisturizes the feet are gently wrapped in hot towels and left to further absorb the conditioning serum for an additional five minutes. After the glaze is rinsed, a Whoopie Shea Butter cream is used to massage the tip of the toes to below the knees. Applying the Whoopie Shea Butter cream leaves the legs and feet deeply moisturized and smelling delightful for hours. This foot massage leaves you feeling tranquil and recharged. Marcia completes the treatment by perfectly applying your choice of a bright and summery polish.
If the seasonal Watermelon Basil Pedicure sounds like the perfect summer treatment, make your way to Cooper Spa Dallas for 60 minutes of pampering bliss. This treatment is available now through August 31. Come in, call us at 972.392.7729 or book an appointment online. Visit Cooper Spa Dallas for select services in August and receive a complimentary upgrade. Throughout the month of August, Summer Complements offers clients:
- A free brow wax with the purchase of a Beautiful Fit or Skinceutical facial
- A free restorative cuticle oil treatment for the hands with the purchase of any 60-minute pedicure
- A free hydrating hair treatment with the purchase of any body scrub or wrap
Enroll in Spa Rewards and start earning perks today – rewards can be used towards spa services, exclusive offers and more! Learn more at cooperspa.com/Rewards.
It’s 100 degrees outside, you are at the grocery store and you can’t resist the ice cream on a stick covered with a thick coating of chocolate…so in the basket it goes! Of course, there are many other tasty temptations such as nacho cheese chips, double-stuffed cookies and donuts in the bakery you can’t help but include, too.
These foods all fall into the “junk food” category. Use of the term “junk food” implies that a particular food has little nutritional value and contains excessive fat, sugar, salt and calories. Junk food can include candy, chips, cookies, ice cream, soda, donuts, most sweet desserts and French fries. Too much junk food in your diet can be associated with an increase in obesity, heart disease, high blood pressure and other diseases.
Some tips to consider the next time you crave your favorite junk food indulgence:
- Moderation is the key. Don’t make junk food its own food group within your diet.
- American Heart Association recommends women enjoy sugar in moderation by budgeting 100 calories per day; men 150 calories per day.
- Read labels to determine portion size. Typically, a serving of ice cream is ½ cup, not 1 cup or more, which could double or triple the calories. Not knowing portion size could turn 160 calories into almost 500 very quickly!
- Plate your serving or put in a bowl instead of eating out of a bag. This is mindful eating.
- Ask yourself…are you eating this food because you are hungry, or is it because you are bored, angry or filling an emotional need? If it is one of the latter reasons, choose another activity such as taking a walk or calling a friend.
- If the first bite isn’t good the second bite won’t be any better. Don’t waste your calories on something you don’t love.
For more healthy eating tips and tricks, check out Nutrition Bites on our website. To learn more about services offered by Cooper Clinic Nutrition Services, visit cooperclinicnutrition.com or call 972.560.2655.
Blog post provided by Patty Kirk, RD, RDN, LD, Cooper Clinic Registered Dietitian Nutritionist.
The 2016 Summer Olympics in Brazil are quickly approaching, and people from all over the world will gather to celebrate their national pride and cheer athletes on to victory. Traveling to a foreign country for a large, global event such as the Olympics requires much preparation in order to stay safe and healthy through the duration of the trip. Michele Kettles, MD, MSPH, Chief Medical Officer of Cooper Clinic, offers tips for travelers embarking on journeys abroad.
Once you finalize plans to travel abroad, visit the Centers for Disease Control and Prevention (CDC) website and select the country to which you will be traveling. The website provides information about required vaccinations needed before traveling to the country along with other travel warnings and tips. Dr. Kettles recommends visiting a Passport Health travel clinic to receive vaccinations and medications specific for the country you are visiting and the activities planned during your trip.
When it comes time to pack for your trip, consider the following:
- Bring along any over-the-counter medications you may need, such as Afrin® or Sudafed®. These can be difficult to obtain in a foreign country.
- If you’re worried about diarrheal or respiratory issues while traveling, ask your doctor about prescribing an antibiotic. Dr. Kettles recommends a Z-Pak; another antibiotic that is common for travelers, Cipro, is being phased out by many doctors because it can cause harmful side effects.
- If you’ll be using your cell phone while traveling abroad, talk to your wireless service provider about access you may have in the country you’re traveling to, or if you need to set up an international service plan for your time abroad.
- Download Google Translate on your phone or portable device if you don’t speak the language of the country you’re traveling to. You’ll want to know how to communicate upon arrival and should an emergency occur during your trip.
- Make a copy of your passport, and pack it separately from the original. If you become stranded without identification in a foreign country, odds are your stress level will increase dramatically and your vacation may be cut short.
- Provide a family member or friend with your travel itinerary and contact information for the duration of your trip.
A Safe Trip is a Fun Trip
A safe trip abroad begins while you’re en route to your destination–oftentimes, this can be a long flight. Blood clots, also known as deep vein thrombosis (DVT) are a primary concern for travelers who must sit on planes for hours at a time. Make sure to stand up and walk around when it is safe to do so, drink plenty of water to stay hydrated and don’t take medication that will leave you asleep for hours on end. Immobilization from sleeping for the duration of a long flight leaves you at a higher risk for blood clots.
Upon arrival, be smart about what you eat and drink. In many countries, tap water and ice may not be safe to drink for visitors. Eating certain foods can be risky as well. If possible, try to eat foods you can wash, peel and cook. Steer clear of foods at buffets and salad bars, as you won’t know how well uncooked food was washed and if it has contaminated other foods around it.
Additionally, go the extra mile to prevent illness and injury. For example, if you’re visiting an area where malaria or the Zika virus is present, taking medication before the trip may not be enough. Wear mosquito-repellent clothing and use sprays and nets to protect yourself, and prevent the risk altogether by avoiding going outside at dusk and dawn, when mosquitos are most active.
Be Aware of Your Surroundings
According to Dr. Kettles, motor vehicle accidents are the number one cause of injury and death to Americans while traveling abroad. Be cautious of how you plan to get around while traveling, because options can vary greatly depending on where you are traveling. Don’t hop on the first form of public transportation you come across–be choosy about motor vehicles you ride in, and make sure to wear a seat belt.
In situations such as the Olympics, Super Bowl or World Cup, it’s important to be diligent about your personal safety. People travel from around the world to attend these events, and criminals do the same. Be aware of your surroundings at all times:
- Don’t go out at night in strange or unsafe areas
- Avoid flaunting glamorous clothes or accessories in public
- Be prepared and knowledgeable about where you are going–try not to look like an obvious target if you are lost or unsure about something
Be Prepared for the Worst
It never hurts to be overly prepared and cautious when it comes to your health and safety, especially when traveling away from home. Bringing your medical records with you to a foreign country is a good idea, especially if you have a significant medical condition. At the very least, make sure to carry a complete list of medications and brief medical history summary. If possible, make use of the technology you have on-hand. If you’re a patient at Cooper Clinic with access to the Internet, you can access your medical records at any time and on any device via the new patient portal.
If you suffer an injury or illness and end up in a hospital in a foreign country, it’s important to be aware of your treatments. Depending on where you are, the blood supply at the hospital may not be as well policed as it is in the United States. Screening blood for HIV, hepatitis and other infections varies country to country. If you can avoid blood transfusions and any use of needles, it is best to do so.
Being up-to-date on all common vaccinations in the United States can help reduce your risk of infection in another country, but being prepared for specific risks is key to having an enjoyable and safe trip abroad. For more information about Cooper Clinic, visit cooper-clinic.com or call 972.560.2667.
Cooper Clinic Nutrition Services is all about celebrating Independence Day with a healthy twist. These recipes provide a sweet treat without added calories, and can help you cool off from the summer sun.
BLUEBERRY PROTEIN SMOOTHIE
- 8 oz. 1% milk
- 1 scoop Designer Whey Protein (French Vanilla Flavor)
- 1 cup unsweetened frozen blueberries.
- Pour milk into blender.
- Add Whey protein powder. Blend until mixed well.
- Add 1 cup frozen blueberries and blend until thoroughly mixed.
(This makes a great post-workout smoothie as it has a nice carbohydrate-to-protein ratio!)
Makes one smoothie serving.
- Calories: 282
- Fat: 5g
- Saturated fat: 3g
- Cholesterol: 72 mg
- Sodium: 189 mg
- Carbohydrates: 37g
- Fiber: 7g
- Sugar: 27g
- Protein: 27g
PATRIOTIC POPS: GREEK YOGURT FROZEN FRUIT POPS
- 3 cups vanilla Greek yogurt (divided use)
- 1 cup unsweetened frozen strawberries
- 1 cup unsweetened frozen blueberries
- Blend 1 cup of vanilla Greek yogurt in blender with 1 cup of frozen strawberries until blended well and is uniform in consistency and color throughout.
- Divide this evenly and pour into 6 Popsicle molds, to form a red layer.
- Next, pour 1 cup vanilla Greek yogurt into the 6 Popsicle molds to make a second “white layer.”
- Finally, blend the remaining 1 cup vanilla Greek yogurt with 1 cup frozen blueberries, until blended well and is uniform in consistency and color.
- Divide this evenly and pour into 6 Popsicle molds, to form a blue layer.
- Insert wooden Popsicle sticks and freeze Popsicles overnight or for about six hours.
Tips: Rinse blender between usages so the red and blue colors from the berries are more defined. The white layer will be a thinner layer compared to the red and blue layers.
Makes 6 Popsicles.
- Calories: 113
- Fat: 0g
- Saturated fat: 0g
- Cholesterol: 72 mg
- Sodium: 46 mg
- Carbohydrates: 18g
- Fiber: 2g
- Sugar: 13g
- Protein: 10g
Recipes provided by Cynthanne Duryea, RDN, LD, Cooper Clinic Nutrition Services.