Go Wild with the Vanilla Wild Plum Seasonal Spa Service

The holiday season has come to an end, but the colder weather is here to stay. It’s time to let your stress melt away and re-hydrate your skin for the winter months ahead. How do you melt your stress away? An indulgent Vanilla Wild Plum pedicure, manicure or body treatment at Cooper Spa Dallas is just what you need.

These luxurious seasonal services are designed to awaken your senses and rejuvenate your skin. Rich in antioxidants, this pedicure helps protect against free radicals and slow the aging process. It also infuses skin with intense hydration, leaving your skin soft, glowing and youthful.

IMG_4986In particular, the Vanilla Plum pedicure experience begins with your feet soaking in a warm, vanilla wild plum scented foot bath. A vanilla wild plum sugar scrub is then applied to gently exfoliate your legs and feet, revealing smooth and radiant skin.

After some cuticle work, buffing of the nails and cuticle oil, it’s time for the indulgent vanilla wild plum mask, which is applied all over the feet and legs up to the knees to soften the skin. The delectable and IMG_4990gentle aromatherapy scent clings to your skin for hours! Legs and feet are then gently wrapped in warm towels for five minutes, so your skin can absorb the benefits of this therapeutic treatment.

After soaking up the revitalizing effects of the mask, legs and feet are rinsed and a soothing massage with sweet cream body milk lotion follows. Finally, your polish color of choice is carefully applied, leaving you with soft, smooth feet to carry you throughout the month.

If you want to experience the Vanilla Plum pedicure personally, make an appointment with one of our skilled technicians. This 60-minute pampering treatment is available at Cooper Spa Dallas for $75 through February 28. Can’t get enough? Go wild and indulge in a Vanilla Plum manicure (40 minutes, $50) and Vanilla Plum body scrub (80 minutes, $155), too. Come in or call us at 972.392.7729 to schedule your appointment today. The spa is open seven days a week and childcare is available through our Cooperized Kidz program.

Categories: Cooper Updates

Build Your Way to Healthier Spaghetti

January 4, 2018 1 comment

Are you counting calories? Trying to increase your fiber intake? Looking to “sneak” more veggies into your diet? You can check all three of your list and still enjoy a warm bowl of spaghetti!

This popular Italian comfort food, while perfect for winter months, can often be high in fat and carbohydrates, but that doesn’t have to be the case. Use the chart below to create your own healthier spaghetti recipe.

Before you build your masterpiece, review these tips from Cooper Clinic Nutrition Services on how to craft your healthiest spaghetti yet.

  • Aim for high fiber
  • Choose whole-grain pasta over white pasta
  • Make sure you get some protein! You can do that in the pasta itself or by topping it with lean protein, such as ground turkey
  • Keep your meal low in saturated fat
  • The more color the better. Mix veggies in with your favorite pasta sauce and or use as noodles



Serving Size

2 oz. uncooked

White Spaghetti Noodles Whole-Wheat Spaghetti Noodles Explore

Black Bean Spaghetti



Chickpea Spaghetti


Zucchini Noodles
Calories 200 180 215 190 10
Fat 1 g. 1.5 g. 2 g. 3.5 g. 0 g.
Sat. Fat 0 g. 0 g. 0 g. 0 g. 0 g.
Carbohydrate 43 g. 41g. 23 g. 32 g. 3 g.
Fiber 2 g. 5 g. 12 g. 8 g. 1 g.
Protein 7 g. 7 g. 25 g. 14 g. 1 g.

Serving Size

4 oz.

80/20 percent lean/fat

Ground Beef

90/10 percent

lean/ fat Ground Beef

93/7 percent


Ground Beef

99 percent lean

Ground Turkey


Chicken Breast

Calories 280 190 180 120 130
Fat 22 g. 11 g. 9 g. 2 g. 3 g.
Sat. Fat 9 g. 4.5 g. 3.5 g. .5 g .5 g.
Carbohydrate 0 g. 0 g. 0 g. 0 g. 0 g.
Protein 19 g. 22 g. 23 g. 26 g. 26 g.



Serving Size

½ C.


 Original Spaghetti Sauce

Barilla® Chunky Traditional Trader Joe’s

Organic Marinara Sauce

Newman’s Own®



Smart Heart Traditional

Calories 70 60 60 70 70
Fat 1.5 g. 1 g. 0 g. 1 g. 1.5 g.
Sat Fat 0 g. 0 g. 0 g. 0 g. 0 g.
Carbohydrate 13 g. 13 g. 12 g. 12 g. 13 g.
Fiber 3 g. 3 g. 2 g. 3 g. 2 g.
Sugar 10 g. 7 g.  6 g. 7 g. 10 g.
Protein 2 g. 2 g. 2 g. 3 g. 2 g.
Sodium 480 mg. 400 mg. 35 mg. 460 mg. 360 mg.

For more information on Cooper Clinic Nutrition Services, visit cooperclinicnutrition.com or call 972.560.2655.

Categories: Cooper Updates

Defending the Title

mediadayOn May 27, 2017, Errol Spence, Jr., with the help of his trainer, Cooper Fitness Center Boxing Pro Derrick James,  defeated Kell Brook and took home the International Boxing Federation (IBF) Welterweight World Championship title.

Now, the duo is facing another challenge as Errol looks to defend his title against former two-division world champion Lamont Peterson on January 20. Derrick sat down to discuss what his training routine with Errol has been like since May and how they’re preparing for the upcoming fight.

Q: A lot has happened since Errol’s victory back in May. Fill us in.

A: After the fight, so many celebrities reached out to Errol on social media to congratulate him─Mark Cuban, Jerry Jones of the Dallas Cowboys and LL Cool J to name a few. It was a cool moment for him. Now, he’s back here fighting in America, so we’re expecting a lot of those celebrities to be present at the fight this month.

Errol and I have been preparing for the upcoming fight by really focusing on a lot of conditioning. We’ve also been monitoring his weight so by fight time, he doesn’t have to drop any weight.

Q: Tell us more about the fight against Peterson. 

A: Peterson is a two-time world champion in two different weight divisions. He’s very tough and he’s going to come ready to fight. So, we need to be prepared and be ready. The fight takes place at the Barclays Center in New York City and will be broadcast on SHOWTIME. This is a really important fight for Errol because he’ll be defending his world title.

Q: Are you doing anything different to prepare for this fight?

A: Peterson moves around a bit more than Brook, who Errol defeated back in May. So, I’m having Errol move around a bit more while training to emulate what Peterson might do. He’s a smarter fighter, too, so we’re working to build Errol’s mental game by improving his reaction time. We’ve also been watching a lot of film on Peterson, so we can visualize his punches and movement patterns.

Q: How do you prepare mentally for a fight like this?

A: I try to think of all possibilities Errol might face in a fight and we practice that over and over again. We come up with a strategy so when his opponent does one move, we react with another to counteract that.

Q: What does your training routine look like?

A: Since the fight in May, Errol and I have been training six days a week, about 14 hours a week. We do a combination of strength and conditioning along with boxing. We’ve been traveling a lot the last seven months or so, but we still train even while we’re on the road.

Q: What preparation is left in the final weeks?

A: We’re less than three weeks away from the fight, which means we only have about two weeks left of sparring in Dallas before we go to New York. It’s really exciting; this fight is going to be a huge, star-studded event.

As far as preparation, we’re just focusing more on strategy, we’re watching film a bit more intently and trying to mentally challenge Errol. We’re both really excited and I think Errol is prepared and ready to go.

You can watch Errol battle against Peterson on Saturday, Jan. 20, on SHOWTIME. Visit cooperfitnesscenter.com to learn more about available boxing sessions with Derrick.






Categories: Cooper Updates

Gluten-Free Baking Guide

December 22, 2017 Leave a comment

Cooking often leaves a bit of wiggle room when it comes to ingredients, but when baking, you’re best served going “by the book.” This is especially true when it comes to gluten-free baking.

The Cooper Clinic Nutrition Services team explains why that is and provides a delicious and nutritious recipe for gluten-free Apple Date Bread.

The Scoop on Gluten

Gluten is a protein found in wheat, barley and rye grains, and is a critical structural element in baked goods. To date, there aren’t any singular gluten-free alternatives to replace gluten, so a combination of gluten-free flours, starches and gums are needed.

Rice and corn are staples in many store-bought, gluten-free products; however, a whole host of alternative gluten-free options are available that offer more nutrient variety and value.

Gluten-free products are often made from refined gluten-free flours. Because they are “specialty foods,” they are not required by law to be enriched as their gluten-containing counter parts are. That means going gluten-free, despite the best of intentions, can lead to poor fiber intake and inadequate amounts of multivitamins.

You can overcome this gluten-free shortfall by reaching for gluten-free whole grains and complex carbohydrate options. Sorghum, amaranth, teff, quinoa, millet, gluten-free oats or chickpea flours can be used as primary ingredients in store-bought or home-made flour blends. Doing so can help boost the nutritional value.

Gluten-Free Substitutions

Finding gluten-free substitutions can sometimes be a challenge, but it is possible to create your own. Below are instructions on how to make sorghum flour blend, oat flour blend and high-protein, gluten-free flour blend.

1. Sorghum Flour Blend

1 ½ cups sorghum flour

1 ½ cups potato or corn starch

1 cup tapioca flour

  • Measure ingredients and whisk together
  • Makes 4 cups


2. Oat Flour Blend

2 cups gluten-free oat flour

1 cup almond flour

1 cup arrowroot starch

  • Measure ingredients and whisk together
  • Makes 4 cups


3. High-Protein, Gluten-Free Flour Blend

1 cup chickpea flour

1 cup millet, sorghum or amaranth flour

1 cup brown rice flour

1 cup potato starch or corn starch

1 cup tapioca starch

  • Measure ingredients and whisk together
  • Makes 5 cups


Apple Date Bread

Yields 15 slices (1/2 inch thick)

  • 3 eggs
  • ½ cup applesauce
  • ¾ cup apple juice or water
  • 1 tsp. apple cider vinegar
  • 1 tsp. vanilla extract
  • 1 Tbsp. vegetable oil
  • 3 cups of any above gluten-free flour blends
  • ½ cup non-fat dry milk
  • 1 tsp. salt
  • 1 Tbsp. sugar
  • 2 tsp. cinnamon
  • 1 Tbsp. xanthan gum
  • 2 ¼ tsp. yeast
  • ¾ cup finely chopped pitted dates
  • 1 tsp. orange zest


  • In a medium-size bowl, mix all liquid ingredients together and set aside.
  • Place all dry ingredients, including yeast, into the mixing bowl and blend flours together on slow speed.
  • Slowly add the liquid ingredients to the dry while the mixer is on low.
  • Beat on high for 3-4 minutes. Mixture should look silky, if the dough is too dry, add additional liquid (apple juice or water) 1 tablespoon at a time.
  • Add the dates and orange zest after the dough has been thoroughly mixed.
  • Place the dough into a 9×5-inch bread pan for 60-70 minutes. Start checking for the bread being done at 55 minutes.
  • When done, remove bread from pan and place on cooling rack. Do not cut or package until the bread cools, approximately 2-3 hours.

Nutrition Information:

Serving size: ½ inch slice

  • Calories: 187
  • Carbohydrates: 39 g.
  • Fiber: 2 g.
  • Fat: 2 g.
  • Protein: 4 g.
  • Iron:7 mg.
  • Calcium: 51 mg.
  • Sodium: 208 mg.


Above recipe citation:

Case, Shelley. Gluten Free The Definitive Resource Guide. Saskatchewan: Case Nutrition Consulting, Inc. 2016. Print.








Categories: Cooper Updates

Crazy for Cocoa!

December 13, 2017 Leave a comment

There’s nothing quite like cocoa. Whether you mix it with milk to make hot chocolate or add it to your favorite post-workout smoothie, cocoa is a delicious treat packed full of antioxidants. Our Cooper Clinic Nutrition Services team provides interesting facts and figures about cocoa as well as a 35-calorie hot cocoa recipe perfect for colder months.

Cocoa Fun Facts:

  • The fruit of the cocoa plant grows directly from the tree trunk and looks like small melons.
  • The pulp inside the fruit has 20 to 50 seeds or beans.
  • The first seed pods develop when the plant is five years old.
  • 3 million tons of cocoa is produced worldwide ever year!

Nutritional Benefits of Cocoa:

The cocoa bean is loaded with antioxidants and contains trace amounts of minerals such Hot-Cocoaas calcium, magnesium, iron, zinc and potassium. The little gem also consists of oleic acid, a heart-healthy essential monounsaturated fat, as well as fiber, vitamin E and multiple B vitamins.

Raw cocoa beans offer the greatest health benefits, as some of the nutrients are destroyed when the beans are processed into chocolate. The beans can be eaten raw, as powder and made into a tea or incorporated into various foods. Cocoa extracts are also available.

Cocoa is also full of flavonoids. These antioxidants can help fight free radicals which can build up in the body and cause damage to cells. Because of the flavonoids, cocoa has been shown to reduce the risk of developing certain cancers.

Unroasted cocoa powder is second best to raw cocoa, followed by dark chocolate. These types have greater concentrations of cocoa powder and lower levels of processed sugar.

Watching your caffeine intake? An ounce of semi-sweet dark chocolate contains an average of 20 mg. That’s about the same amount as 3 oz. of brewed regular tea.

Nutritional Facts of Cocoa Powder (per 1 Tbsp.):

  • Calories: 12
  • Total fat: <1 g
  • Saturated fat: <1 g
  • Sodium: 1 mg
  • Total Carbohydrates: 3.1 g
  • Dietary fiber: 1.8 g
  • Sugar: 0.1 g
  • Protein: 1.1 g
  • Caffeine: 12 mg

Recipe for 35-Calorie Hot Cocoa: 

Add all ingredients to a small saucepan and whisk together until the cocoa powder is mostly incorporated. Cook over medium-low heat, whisking frequently for three to five minutes.

*Any milk or sweetener may be substituted for the cashew milk and vanilla crème stevia.

Nutritional Facts:

  • Serving Size: 1 cup
  • Servings: 2

Per Serving:

  • Calories: 35
  • Total Fat:5 g
  • Saturated Fat: 0 g
  • Sodium:225 mg
  • Total Carbohydrate:4 g
  • Dietary Fiber: 2 g
  • Sugars: 0 g
  • Protein:1 g

Recipe from: amyshealthybaking.com

Blog provided by: Elana Paddock, RDN, LD, CDE, and Cooper Clinic Nutrition Services.

Categories: Cooper Updates

Cooper Fitness Center Sports Pros Discuss Holiday Favorites

December 1, 2017 Leave a comment

The holiday season is here and our Cooper Fitness Center Sports Pros are filled with holiday cheer! The group took time to share what they enjoy most about the holiday season. Read on to find out which pro says a dishwashing rack was the worst gift they ever received, and which pro says serving others on Christmas Day is what makes the holidays so bright.

Marni Kerner, Swim Pro               Marni Kerner

  • What’s your favorite winter athletic activity? Snowshoeing
  • What’s your favorite holiday food? Mashed potatoes.
  • What’s the worst gift you’ve ever received? I do white elephant holiday parties with my friends, so I’ve gotten several bad gifts over the years. The snow globe with cats inside may take the cake.
  • If you competed in the Olympics, which winter sport would you choose and why? Biathlon. Cross country skiing requires the highest level of fitness and provides similar, and in some aspects, better health benefits when compared to swimming. Combined with the breathing control and steady nerves required for target shooting, it’s an event I would love to say I competed in.
  • What’s your favorite holiday activity? Even though my children are grown, I still love watching them open their gifts on Christmas Day in their matching pajamas.
  • What’s the most memorable gift you gave to someone? 18 years ago, I gave my parents a cockatiel for Christmas. They were not excited about it at the time, but he has since become the most spoiled pet I’ve ever seen. They love him so much and we laugh about it all the time.


Andre Vahdat, Tennis Pro  Andre-Vahdat

  • What’s the worst gift you’ve ever received? A dishwashing rack.
  • What about the best gift? A new car.
  • If you competed in the Olympics, which winter sport would you choose and why? I would choose snowboarding. I actually used to be a snowboarding instructor in Colorado.
  • Do you have any holiday sport activity tradition? The day after Christmas, I always get together with my high school friends and we play a game of flag football.
  • What’s your favorite holiday activity? I enjoy putting up the Christmas tree and decorating the house. It puts me in the holiday spirit!


Mike Proctor, Martial Arts Pro  Mike-Proctor

  • What’s your favorite Christmas carol? “What Child Is This?”
  • What’s your favorite holiday activity? I love watching It’s a Wonderful Life every holiday season. I have my own copy of the classic movie.
  • What’s the most memorable gift you’ve given to someone? The Marine Officer Sword at the Commissioning Ceremony for Lt. Daly Montgomery.
  • What’s the best gift you’ve ever received? The Bible, given to me at age nine by my grandmother. It’s engraved with my name and 60 years later, I still have it.
  • What’s your favorite holiday activity? Every New Year’s  Day, my yudansha (Black Belts) and I celebrate with a very formal and intense class for several hours.


Corey Noel, Tennis Pro    Corey Noel

  • What’s your favorite winter athletic activity? We live in Texas, so, sunbathing?
  • What’s your favorite holiday food? It would definitely have to be pumpkin pie.
  • What’s your favorite Winter Olympic sport to watch? I actually love watching figure skating. It’s so precise and any mistake can cost you the entire competition.
  • If you competed in the Olympics, which winter sport would you choose and why? I always thought hockey would be really fun to play, but I don’t even know how to ice skate, so learning that might help first.
  • What’s your favorite holiday activity? We are blessed here in Dallas with beautiful Christmas light displays, so I love driving to different neighborhoods and enjoying them.


Derrick James, Boxing Pro  Derrick James_boxing 3

  • What’s your favorite holiday food? I love dressing.
  • What’s your guilty holiday treat? Any kind of holiday cake is my guilty pleasure around the holiday season.
  • What’s your favorite Christmas carol? “I Saw Mommy Kissing Santa Claus” by Jackson 5.
  • What’s your favorite holiday activity? My favorite holiday activity is viewing holiday lights with my family.
  • What’s the best gift you’ve received? My favorite gift is actually to give to others. Every year, I spend Christmas Day serving others at the Salvation Army and I really enjoy that.


Steve Wahl, Tennis Pro    Steve-Wahl

  • What’s your favorite holiday food? It has to be homemade noodles.
  • What’s the most memorable gift you’ve given to someone? I gave my nephew and nieces LEGOS®, a karaoke machine and an Easy Bake Oven one year for Christmas. It was great to see how happy they were to open those gifts.
  • If you competed in the Olympics, which winter sport would you choose and why? I would choose snowboarding, just because I’d like to fly off ramps.
  • What’s your guilty holiday treat? Sugar cookies.
  • Do you have any holiday sport activity tradition? I usually go home for the holidays and I’ll play tennis with my high school friends.


Coleman Crawford, Basketball Pro   

  • What’s your favorite holiday food? It’s too hard to choose one, so I’d have to go with all of it.
  • What’s your favorite Christmas carol? “Silent Night.”
  • What’s your favorite Winter Olympic sport to watch?
  • If you competed in the Olympics, which winter sport would you choose and why? I’d have to go with bobsledding on this one too. I like this sport because, much like basketball, it’s all about teamwork.
  • What’s your guilty holiday treat? Coconut cake.


The Cooper Fitness Center Sports Pros wish you and your family a Merry Christmas and happy holiday season. For more information about our sports pros or to schedule a session with them, visit cooperfitnesscenter.com.


Categories: Cooper Updates

Martial Arts: A Family Affair

November 1, 2017 Leave a comment

When Chris Rowley would watch his 4-year-old son practice martial arts at a gym in Dallas, there was one thought that always popped in his mind.

“I wished there was a way we could take martial arts together,” explained Chris. “It was not something I did as a kid but I always had an interest in learning.”

Chris searched for father/son classes, but didn’t have any luck. That is, until he found Cooper Fitness Center Martial Arts Pro Mike Proctor’s class in 2014.

During Saturday afternoon classes, which Chris takes frequently, all ages train at the IMG_7613same time, with the exception of certain youth classes. Interacting with all different age groups and experience levels creates a unique, multi-generational experience Chris says enhances learning.

“I actually love the fact that many of the juniors are higher belts than me,” laughs Chris. “It’s funny and humbling to go into a class and learn from young kids.”

So, why martial arts? Chris, an avid Cat 3 cyclist who enjoyed racing criteriums for a number of years, felt he needed to try a different form of exercise with new challenges.

“I felt like I was good with my cardiovascular health, but was weaker in more complex body movement – balance, coordination, speed and spatial awareness,” explains Chris. “I was also looking for something that challenged my brain in a new way. I read a lot of brain science and it shows the combination of memorization, focus and performing complex muscle movements is very good for your brain.”

What’s even better Chris says? The top-notch expertise and coaching he receives from Mike.

Pro-Zone-Mike-Proctor“Mr. Proctor is not a self-promoter, so most people do not know how accomplished and respected he is nationally and internationally,” says Chris. “He is one of the top martial arts instructors in the country, and a tremendous asset available right here at Cooper.”

While exercising his mind and body is important, Chris says teaching and emphasizing life lessons such as respect is another great foundation of martial arts.

“I think this is valuable particularly for kids, as we all know that respectful behavior is something that doesn’t always get the focus that it should in our culture today,” says Chris. “Teaching the importance of respect is just another thing that impressed me about Mr. Proctor and the group.”

Chris continues to take lessons with Mike on Saturday afternoons and tries to squeeze in practice a few days a week. Since he began practicing martial arts several years ago, he’s noticed a big change.

“I have noticed significant improvements in my own performance─better balance, increased focus, improved memory and performance in other sports,” says Chris. “I have also developed much greater confidence in the precision of my movements that I can execute. I recommend anyone to consider adding martial arts to their fitness and well-being routine. Take the plunge and give it a try for a few months.”


Categories: Cooper Updates