Catching the Cauliflower Craze

Have you caught the cauliflower craze yet? Starring as the nutrient-packed main ingredient in many recipes today may be reason enough to make cauliflower your next favorite vegetable. 

Cauli-Power Nutrients

Packed with powerful health benefits, cauliflower is a part of the cruciferous vegetable family which is among the top ten brain-healthy foods. Beyond its brain benefits, its unique plant compounds may also reduce risk of heart disease and cancer. Just one cup of cauliflower provides more than 75 percent of your daily recommended vitamin C intake. It is also a good source of vitamin K, B6, potassium and manganese.

One cup of raw cauliflower contains:

• 25 calories
• 0 g fat
• 5 g carbohydrates
• 5 g fiber

It’s easy to prepare, inexpensive and extremely convenient. Traditional ways to eat cauliflower include:

• Steamed
• Roasted
• Sautéed
• Raw
• Added to stir-fries, soups, casseroles and salads

 

A “Sneaky” Starch Swap

Helping reduce calories and carbohydrates (not to mention expand your veggie palate), cauliflower can replace starches in many recipes as a weight loss friendly food.

One cup of cooked rice:

• 240 calories
• 45 g carbohydrates

One cup cooked cauliflower:

• 30 calories
• 5 g carbohydrates

 

By making this substitution, you save eight times the amount of calories and carbohydrates!

This amazing veggie contains three times the amount of fiber than white rice, which promotes fullness, an important aid in weight control. Cauliflower also contains 92 percent water content by weight, which, like other water-packed, low-calorie foods such as fruits and veggies, can also help with weight loss.

 

Local grocery stores now offer a wide range of cauliflower-based products, so you don’t have to go out of your way to find an array of conveniently fresh and frozen items.

Mix up your menus by adding these items to your grocery list:

• Cauliflower rice, grated cauliflower that can replace white or brown rice.
• Cauliflower mash, pureed cauliflower and used instead of mashed potatoes (see recipe below).
• Cauliflower pizza crust and tortillas are made from pulsed cauliflower for a low-carb version of pizza, wraps, tacos or burritos.
• Cauliflower hummus uses cauliflower to replace chickpeas in recipes.
• Cauliflower mac and cheese, risotto or couscous utilizes cooked cauliflower that is mashed and used as a guilt-free way to replace these carbohydrate-rich foods. Try preparing these with lower fat milk and cheese, along with your favorite spices.

 

You can purchase many of these items pre-made such as seasoned cauliflower rice, mash and even pizza crust, but beware of added sodium and fat that can creep in. It is ideal to buy a bag of fresh or frozen riced cauliflower, which can be added into delicious homemade recipes with a few easy steps.

 

Cauliflower Mashed Potatoes Recipe

Makes 4 servings

Ingredients:

1 large cauliflower, cut into small pieces (about 1 pound)

3 garlic cloves, chopped

2 (14 oz.) cans low-sodium chicken (or beef) broth

2 Tbsp. chives, chopped (or green onions)

2 Tbsp. fresh parsley, chopped

 

Instructions:

1. Combine cauliflower, garlic and broth in a large saucepan. If the broth does not cover the cauliflower, add water to cover.
2. Bring to a boil. Reduce heat to medium low and simmer until cauliflower is fork tender, about 15 minutes.
3. Drain cauliflower and garlic, reserving 2 Tbsp. broth.
4. Hand mash or transfer to a food processor and pulse until smooth, adding broth if necessary to moisten mixture.
5. Season with salt and pepper; add chives (or green onions) and parsley and stir. Serve hot.

 

Nutritional analysis:

88.7 calories

1.8 g fat

124 mg sodium

13.8 g carbohydrates

4.3 g fiber

8.2 g protein

 

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

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

Get Cracking with the Benefits of Pistachios

Did you know that pistachios are one of the world’s oldest nuts, tracing back to biblical times?

Pistachios have a long history as amazing sources of healthy fats, protein, fiber and antioxidants. Pistachio lovers have many reasons to crack open these little green gems.

Three Reasons to Love Pistachios

Heart Health

• Research suggests that eating 1.5 oz. per day of most nuts, including pistachios, may lower risk of heart disease.
• Pistachios are low in saturated fat (2 g per 1 oz. serving) and a vegetarian source of heart-healthy omega-3 fatty acids.
• Pistachios contain antioxidants that fight inflammation and may help lower “bad” LDL cholesterol.

 

Weight Management

• With 3 g of fiber and 6 g of protein, pistachios can help manage weight by reducing overall caloric intake.
• Serving sizes of pistachios are larger than any other nut with one serving size containing 49 kernels (1 nut = 4 calories).
• Pistachios are often portioned in convenient 1.5 oz. single-serving bags which promote smarter portion control.

 

Blood Sugar Management

• Pistachios and other tree nuts have been shown to lower the risk of Type 2 diabetes.
• Research has shown that consuming about 2 oz. of pistachios a day as a replacement for carbohydrate foods may reduce HbA1c, a long term marker of blood sugar control.
• Adding nuts to a carbohydrate-rich meal can reduce blood sugar spikes 1-2 hours after eating.

 

Nut-rition Breakdown of Pistachios

(1 oz. serving or 49 nuts)

• 160 calories
• 13 g total fat
• 2 g saturated fat
• 8 g carbs
• 3 g fiber
• 6 g protein

Get Cracking with Pistachios

• Grab an individual bag or portion out 49 nuts as a mindful snack.
• Make your own trail mix with pistachios, pumpkin seeds, chopped dried apricots and dried cranberries.
• Toast raw pistachios and other mixed nuts with an array of spices.
• Top salads, yogurt and oatmeal with a handful of pistachios.
• Toss a few pistachios into a cold pasta dish.
• Prepare a pistachio-crusted fish, such as salmon.
• Add crushed pistachios to homemade guacamole.
• Mix a serving or two of pistachios into baked goods like granola bars, high fiber muffins and wholesome cookies.

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

Blog provided by Cooper Clinic Registered Dietitian Nutritionist Elana Paddock, RDN, LD, CDE.

Never Skip a Beat in Your Workouts

February is nationally recognized as heart health month. The value of knowing the benefits of heart rate tracking is vital. Today heart rate trackers have proven to be more than a fitness trend or mere fashion statement.

Fitness Director and Professional Fitness Trainer at Cooper Fitness Center, Mary Edwards, MS, vouches that tracking your heart rate is the most accurate way to gauge performance improvement. It is useful in determining the appropriate calorie expenditure for an individual, or the amount of calories someone needs to consume based on how many calories are burned from breathing, food digestion and physical activity.

Though various apps and calculators are available online to measure your calorie expenditure, the most accurate estimate is based off one’s personal heart rate. Edwards also affirms that heart rate tracking is effective in identifying symptoms of overtraining or illness, such as if your heart rate spikes immediately upon exercise and remains elevated despite the intensity of the activity.

Having knowledge of the spectrum of your personal cardiovascular capacity helps you capitalize on the purpose and role low-intensity and high-intensity exercise play in your workout . Two simple ways to calculate your appropriate heart rate range are based on your age. The first way, which is recommended by the American College of Sports Medicine (ACSM), is to use the formula 208 – (0.7 x age). Myzone® recommends and uses an alternate formula of 211 – (0.64 x age), which is namely accurate for Myzone® users.

Heart rate tracking clarifies what impact physical activity has on your metabolism and gives a better idea of how the activity intensity should be altered in order to achieve greater results.

The American Heart Association (AHA) recommends that moderate intensity exercised be performed at 50-70 percent of your max heart for best results. AHA also suggests that interval training is best performed at 75-90-100 percent. ACSM recommends five days of moderate intensity or three days of interval training as part of your weekly fitness routine.

Heart rate trackers come in an assortment of styles including smart watches, rings, wristbands and chest straps. Edwards specifically recommends the Myzone® chest strap tracker because of its precision. So no matter what activity gets you moving, there is importance in knowing your numbers and using a heart rate tracker.

For more information on heart rate tracking or to schedule a session with a Professional Fitness Trainer, visit cooperfitnesscenter.com or call 972.233.4832.

2018 Cooper Fitness Center Member Awards

Each year, Cooper Fitness Center recognizes members who exemplify the Get Cooperized model and represent Cooper Fitness Center in the best ways possible. We had an amazing pool of nominees representing Cooper as ambassadors, which made it difficult to select just a few. Congratulations to all of the 2018 recipients!

Mr. & Mrs. Aerobics: Finley & Lauren Ledbetter, Members Since 2013

Fitness is truly a family affair for Finley and Lauren Ledbetter. Finley began coming to CFC with his parents as a teen to play basketball and lift weights. In 2013 Finley and Lauren joined and they’ve been active together ever since. They enjoy lifting weights in their couples training sessions with Professional Fitness Trainer Tonya Gutch, MS. Always up to trying something new, Finley and Lauren participate in group exercise classes, Finley trains with Boxing Pro Derrick James and in a weekly private session with Tonya, Lauren is perfecting her aerial yoga skills on the Queenax™ AntiGravity® equipment.

Nothing gets in their way of working out at CFC. In the last two years, Finley has lost 50 pounds through a consistent diet, exercise—lots of basketball—and encouragement from members and staff.

“Children are great imitators, so give them something great to imitate.” That’s just what Finley and Lauren are doing for their daughter, Presley. At only 2 years old she already knows her way around the Fitness Center. She’s a regular in Cooperized Kidz childcare, takes swim lessons and even shoots baskets with Finley from time to time.

Female of the Year: Jan Woerner, Member Since 2016

As Jan Woerner describes it, exercise and good nutrition are just part of who she is—“they’re in [her] DNA.” She’s always treated her body as a machine or car and made sure to properly fuel it. So in May 2015 when her body went into septic shock, many doctors attribute her survival to her good health. Her recovery included three months in the hospital, kidney dialysis and eventually a kidney transplant in August 2017. Exercising at Cooper during the recovery kept Jan going physically and mentally. Through her perseverance with assistance from Professional Fitness Trainer Shannon Edwards, MS, Jan has regained her life and is a testament to the healing power of healthy living.

 Male of the Year: Bruce Graham, Member Since 2004

Regardless of where his work travel takes him, Bruce Graham always “packs” his Cooper workouts. Through his training sessions with Professional Fitness Trainer Shannon Edwards, MS, Bruce has learned a broad range of functional fitness exercises he can complete almost anywhere. He works out 4-5 times per week and attributes his recovery from back and rotator cuff surgery to Shannon’s guidance and expertise. Bruce is a role model professionally—encouraging his employees to adopt a healthy lifestyle—and personally to his three daughters. He serves on the Fellowship of Christian Athletes National Board of Trustees and is Board of Directors Chairman for Both Ends Believing.

Classic of the Year: J. Walter Coughlin, Member Since 1973

A member for more than half of his life, Walt Coughlin is a fixture at CFC. While working as a Secret Service agent, he was transferred to Dallas in 1973 and joined Cooper his first day here. At the age of 84, the former marathon runner and collegiate football player exercises five days a week, walking 12-15 miles each week. Coming to the Fitness Center is no longer a habit for him, it’s a necessity. He enjoys every moment he’s here being active with his friends and sharing the experience with his daughter and CFC member, Kelly Bennett. Walt epitomizes Dr. Cooper’s quote, “Age fast or age slow, it’s up to you,” as he continues to exercise daily to enjoy life!

Youth of the Year: Weston Schaded, CFC Client Since 2014

Growing up at Cooper—from crawling and walking at Cooperized Kidz to running drills with Basketball Pro Coleman Crawford and building his strength with Professional Fitness Trainer Shannon Edwards, MS—Weston Schaded, age 11, has experienced the benefits of fitness firsthand. Endurance, agility, self-discipline and persistence are a few of the physical and mental benefits he’s developed. He shares his fitness knowledge with his basketball teammates and encourages them to never give up. Weston practices what he preaches—with a smile on his face regardless of the challenge—and is an inspiration to family, friends and all who see his commitment to exercise. 

Most Improved: Michael Shriro, Member Since 1994

In the last 18 months, Michael Shriro has lost 100 pounds through exercise and healthy eating. With encouragement from his sister, in 2017 Michael embarked on a more focused approach to weight loss and good health and he’s found success. He’s added years to his life according to his doctor. Not to mention he feels better, is wider awake and even enjoys food more. He works out daily and even sometimes comes to Cooper twice a day. The support of fellow members motivates him to keep going and continue achieving his goals.

Cooper Quest Champion: Julie Wardner, Member Since 2008

Knowing your numbers is key to maintaining good health. Through the Cooper Quest wellness program Julie Wardner is using knowledge to transform her health. Based on her quarterly Cooper Quest assessments results—especially focused on her blood work and cardiovascular fitness test—she adjusts her workout regimen and diet to meet her goals. Julie also uses Myzone® heart rate tracking to guide her exercise intensity. She’s improved her cardiovascular fitness from fair to excellent. Julie is a shining example of how to utilize Cooper Quest to improve the quality and quantity of life.

For more information on membership at Cooper Fitness Center, visit  cooperfitnesscenter.com or call 972.233.4832.

Gluten-Free Baking Basics—plus a Breezy Blender Muffin Recipe!

According to the Celiac Disease Foundation, it is estimated that Celiac Disease affects 1 in 100 people worldwide, though nearly two and a half million Americans are undiagnosed. Celiac Disease is an Autoimmune Disease that affects the small intestine causing inflammation. It is triggered by the ingestion of protein from gluten found in wheat, barley and rye.

Cooper Clinic Registered Dietitian Nutritionist Gillian White, RDN, LD, CNSC, shares an easy gluten-free Breezy Blender Muffin recipe in this video below. These delicious gluten-free muffins are easy to whip up, low in calories and full of protein for a filling breakfast or snack. Print the recipe.

 

 

Learn more from Cooper Clinic Nutrition Services with these video tips on gluten-free ingredients and avoiding cross-contamination when baking for those with Celiac Disease, recently featured on social media. Access more tips, recipes and articles on our Cooper Aerobics Facebook and Instagram accounts.

 

 

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

 

Dietitian Approved: How to Enjoy Your Holiday Meal

It’s that time of year. Pies. Cookies. Desserts. How do you navigate the holiday season when it comes to food? Do you opt for healthier, low-calorie foods? Maybe you allow yourself to indulge for just one day?

You might be surprised to learn our Cooper Clinic Nutrition Services team does both! They share their tips for enjoying the holiday season without any guilt.

Kathy Duran-Thal RDN, LD: I wear my fitness tracker during the holidays with a goal of hitting 10,000 steps each day (that does not include dedicated exercise time). I also implement the rule, “if I don’t love it, I don’t eat it.” Thankfully, I really do enjoy and love roasted vegetables and fruit!

Cynthanne Duryea, RDN, LD: I do not allow the hustle and bustle of the holiday season to interfere with my beloved exercise regimen. I need exercise more than ever during the holidays as a stress reliever! I also adhere to the saying, “keep it a holi-DAY, not a holi-week or a holi-month.” In other words, I allow myself to eat whatever I choose on the actual holiday and don’t modify my favorite holiday recipes to be “low-calorie” or “low-fat.” I prefer to enjoy the real indulgent favorite holiday foods without any alterations! That being said, once the holi-DAY is over, I go back to my healthy eating habits. It’s all about moderation!

Gillian Gatewood, RDN, LD, CNSC: I find the holiday season is a great opportunity to reinforce mindfulness. I’m a notorious speed eater which certainly doesn’t help me truly enjoy my favorite holiday foods. What’s the point in indulgence if we don’t slow down and enjoy it? I make a point to actively slow down with food, setting my utensils down and sipping a non-caloric beverage between bites, savoring every delicious morsel. I also take advantage of quality time with loved ones, steering conversation away from the decadent holiday spread so I can be more vested in this precious time and season with friends and family. I stay active by signing up for holiday themed runs or walks with friends and family. These events are not only festive, fun and healthy, but are another great way to bring everyone together during the holidays.

Patty Kirk, RDN, LD: Thanksgiving is a day I give myself a little forgiveness. First of all, I always start with breakfast. This helps me control nibbling all day and then gobbling down Thanksgiving dinner as fast as I can. I give myself grace when I have my Thanksgiving meal and allow myself to enjoy my favorite foods. No food is off limits, but I do try to see the bottom of the plate, avoid seconds, eat slowly and remember to feel satisfied, not stuffed. Remember, Thanksgiving is just one day, not an entire week. Try to avoid high-calorie left overs with the exception of turkey and unadorned vegetables. Keep active and enjoy the day!

Lizzy McCrary, RDN, LD: It really helps me to stay active throughout the weeks coming up to the holidays and on the actual holiday. I’m also a big believer in revamping your food environment. That means avoid lingering around the food if it’s too tempting to take extra bites and nibbles. They add up! Once you’ve enjoyed your meal, stay out of the kitchen and away from the buffet table. Out of sight, out of mind! Pick your favorite dessert, not multiple, and split it with a family member. Opt for zero-calorie drinks to keep calories in check and to make room for the other rich foods you’d like to indulge in. Lastly, load up on vegetables. If there’s anything you want seconds of, go for the (unadorned) vegetables! Most importantly, enjoy the day without guilt, knowing this is a single day out of the year and not something meant to go on for days, weeks or months.

Elana Paddock, RDN, LD, CDE: I try to plan ahead for special occasions and pick and choose my favorites. I assess and ask myself, “is it worth it?” and “do I love it?” Just because the food is in front of me doesn’t automatically mean I dive in. Admittedly, there are so many options at a holiday meal and I personally would rather have a slice of pecan pie and skip the stuffing and roll. That’s my trade off! Bottom line—I can still enjoy my favorites without feeling deprived!

Katherine Tom, MS, RDN, LD, CDE: Thanksgiving usually revolves around more movement at my house, i.e. Turkey trots, flag football games and bocce ball tournaments. Staying active while having fun is a great way to keep calories in check!

Meridan Zerner, MS, RDN, CSSD, LD: I often try to do a little “extra” heading into the holidays in terms of exercise so that I have more wiggle room for family, food and fun. Holiday foods, especially sweets, are a challenge for me so not only do I make lighter versions of my favorite pumpkin bread or fudge (there are some amazing substitutions available in cooking), but I cut them into small pieces and put them in the freezer pretty quickly. I would rather eat my indulgences than drink them, so I am mindful to watch liquid calories such as juice, soda, eggnog or cocktails!

To schedule a one-on-one consultation or for more information on Cooper Clinic Nutrition Services, visit cooperclinicnutrition.com or call 972.560.2655.

Bullying: Are You Mentally Prepared?

When you hear the term “self-defense,” being able to protect yourself physically is likely what comes to mind. But should a situation present itself, are you prepared mentally and emotionally?

“Despite what people think, self-defense is primarily mental and emotional,” says Cooper Fitness Center Martial Arts Pro, Mike Proctor.

While Proctor says physical self-defense is relatively simple to learn, mental and emotional self-defense can take time and practice.

Mental self-defense

Mental self-defense is an important skill in many instances, but especially when it comes to bullying. That’s because bullying is all about having power and control over another person.

“Bullying isn’t just a childhood issue,” says Proctor. “It’s an issue everyone faces, even in the workplace.”

How do you mentally prepare to stand up for yourself? Proctor says to not be afraid of the person trying to have power over you.

“Mentally, you need to know the parameters of where you are, what’s going on and how to handle it,” says Proctor.

If you’re in a workplace, Proctor says it’s important to familiarize yourself with the rules set by your Human Resources department.

You should also know the environment of your office and what the policies and procedures are. Will your coworkers have your back if something happens? Proctor says it’s important to know who you can lean on for support.

Emotional self-defense

Proctor says anger and fear can make it tough to speak up when you feel disrespected.

“When you deal with people who are bullying you, it’s difficult to not be afraid and not be angry,” says Proctor.

Emotionally, it’s important to know what your response is going to be if someone does something inappropriate. Proctor recommends having a prepared response.

“If your natural response is to hold your breath and not say anything, that encourages the bully to keep going,” says Proctor. “You have to have a well-thought-out response for any level of misbehavior.”

Proctor says statements such as, “I will go to HR about this,” can catch the bully off guard and alert them that you’re not afraid to protect yourself and stand up for what’s right.

Bullies are looking for people who are willing to submit to their power. If you make it look like the bully’s actions and words don’t affect you, it often takes away their power, and they’ll move on.

For more information on self-defense or to schedule a session with Proctor, visit cooperfitnesscenter.com or call 972.233.4832.