Five Hydration Hacks and Facts

The average human body is 60 percent water. Your body uses water to perform a multitude of functions, including; regulating body temperature, lubricating joints, protecting organs, flushing out waste, carrying nutrients and oxygen to the cells and dissolving minerals and nutrients. Water is so important that even a slight drop in hydration can impact performance and energy. Below are five hacks and facts you need to know when it comes to hydration.

1) 8 x 8 is out of date!

• The traditional recommendation of drinking eight, 8 ounce glasses of water daily may be undershooting needs.
• Half of your weight is a good baseline for fluid needs. 180 pounds ÷ 2 = 90 ounces of fluid daily.
• Therefore, a 180 pound person needs 11-12, 8 ounce cups of fluid daily to meet baseline needs. Ex. 90 ounces ÷ 8 ounces = 11.25, 8 ounce cups

2) 80/20 Rule

• Studies show that 80 percent of our fluid needs are met through the beverages we consume and 20 percent is derived from the foods we eat.
• Pack in your fruits and vegetables as they are composed of at least 85 percent water.

3) Proper hydration can help prevent gout and kidney stones

• Drink enough fluids to help dilute and flush out naturally occurring substances within the body.
• Your lungs, liver and kidneys are largely responsible for filtering and flushing out minerals and other byproducts of digestion; however, you need adequate fluid to facilitate this process.
• Consume enough fluids to prevent formation of painful kidney stones or uric acid crystals associated with gout.

4) Hydration may aid weight loss

• Fluids improve satiety and may boost your metabolic rate.
• While more research is needed, two studies found that drinking ½ liter (17 ounces) of water increased metabolic rate by 24-30 percent for up to 1.5 hours.

5) Hydrate to help maximize brain potential

• Even mild dehydration, loss of 1-3 percent body weight or 1.5-4.5 pounds (fluid loss), can impair brain function.
• One study found that women who had lost 1.3 percent water weight during exercise showed impairments in both mood and concentration.
• Another study in men showed that fluid loss of 1.59 percent body weight (fluid loss) had a negative impact on working memory and increased feelings of anxiety and fatigue.

Cooper Fitness Center Pro Zone

Welcome to the Cooper Fitness Center Pro Zone! This monthly blog post will be the place to learn all about our Cooper Fitness Center sports professionals, the programs they offer and how sports training can benefit you. From tennis, swimming and basketball to boxing and martial arts, we have a pro for you!

Whether you’re looking to add a new level to your workout routine, participate in a group exercise program or enhance existing athletic skills, you’ll accomplish your goals with our pros. Get to know Mike, Corey, Derrick, Marni, Andre and Coleman below:

Mike Proctor, Martial Arts Pro: 45+ years of experience

Q: How did you begin practicing martial arts?

A: I began practicing the martial ways as a child growing up in a U.S. military household. In 1962, I began to take lessons in various styles of the arts.

Q: For those setting health and fitness resolutions, what is your number one tip for success?

A: Each New Year brings reflections of the past and visions of the future, along with a body that is a year older. It is never too late to challenge yourself with new activities and a healthier lifestyle.

Q: What is one thing you wish everybody knew about martial arts?

A: Martial arts demand focus and dependability. These are two aspects of character essential to meet any challenge, whether set by oneself or by life. To quote Winston Churchill, “Never, never, never give up.” It worked for Great Britain in 1940, and it will work for you in 2016!

Corey Noel, Tennis Pro: 10+ years of experience

Q: Why do you enjoy teaching tennis?

A: I love teaching tennis because it’s a lifelong sport. It’s my biggest passion and I love seeing the enjoyment on players’ faces when they learn a new skill or see improvement in their game.

Q: For those setting health and fitness resolutions, what is your number one tip for success?

A: Set achievable, concrete goals. Ideas such as “lose weight” or “eat healthier” are positive goals, but are difficult to achieve and measure. Setting specific week-to-week or even day-to-day goals are easier to achieve and keep you in line with what you’re aiming for overall.

Q: How do you define good sportsmanship?

A: I define good sportsmanship as playing the game with integrity and common courtesy, much the same way we should all try to live our lives. It means giving your opponent the benefit of the doubt, recognizing that fun should be the primary goal of any sport and playing each game or match to the best of your abilities and with maximum effort.

Derrick James, Boxing Pro: 35+ years of experience 

Q: Why do you enjoy teaching boxing?

A: I enjoy the interaction I have with my clients and members – they are always eager to learn and to work hard.

Q: Who was the primary influence when you were introduced to boxing, and who is your greatest role model?

A: My mother and my boxing coach are my biggest influences, and also my role models. They always had high standards and I didn’t ever want to disappoint them.

Q: How do you define good sportsmanship?

A: A good sport is someone who is able to take a loss with the same grace as they embrace and enjoy a victory.

Marni Kerner, Swim Pro: 15+ years of experience 

Q: What is your favorite thing about Cooper?

A: There are so many things I love about Cooper! Perhaps at the top of my list is knowing I am part of a community that is surrounded by the most amazing resources for health and fitness knowledge, opportunities and experience.

Q: Why do you enjoy teaching swimming?

A: I love teaching confidence in the water. I believe it carries over into other aspects of life. Swimming can be very technical and challenging, so I often see a growing sense of pride alongside skill improvement, which leads to the health benefits swimming can provide. I am also happy to know I am teaching a lifelong sport and perhaps lifesaving skills.

Q: Who is your favorite role model, and why is he or she important to you?

A: My father is an amazing role model. At almost 80 years of age, he portrays a Cooperized lifestyle. He stays fit with daily exercise, including swimming!

Andre Vahdat, Assistant Tennis Pro: 10+ years of experience

Q: What is one thing you wish everyone knew about tennis?

A: Tennis is incredibly beneficial for the health of your body. It is a full body workout that you can do from your young years all the way to your senior years. It’s a great aerobic exercise that keeps your heart healthy.

Q: When did you begin playing tennis?

A: I began playing tennis at the age of 8. I  would play with my parents just for fun.

Q: Are you right or left handed?

A: Right

Q: Who would you like to play tennis against most?

A: My son. When the time comes, he can challenge me!

Coleman Crawford, Basketball Pro: 40 years of experience 

Q: For those setting health and fitness resolutions, what is your number one tip for success?

A: I would suggest people set attainable goals, be consistent with efforts to achieve those goals and listen to your body throughout the entire process. Always pay close attention to your health.

Q: What are some of your favorite basketball memories?

A: Atlantic Coast Conference (ACC) basketball games…and meeting Michael Jordan!

Q: If you could train in another sport under another sports pro, what would it be?

A: Boxing with CFC Boxing Pro Derrick James.

Tune in for more information and news about Cooper Fitness Center Sports Pros at cooperfitnesscenter.com/ProZone.

 

10 Easy Ways to Add Vegetables to Your Meals

Did you know that only 9 percent of Americans eat enough vegetables every day? That’s less than one in every 10 people.

How many veggies should we be consuming daily? Dr. Kenneth Cooper always refer to the adage, “Five is fine, but nine is divine.” That’s talking about servings (one serving is half a cup) of fruits and veggies we should consume every day. If you’re not getting enough, start with five servings a day and work your way to nine.

Some may believe that getting the recommended amount of vegetables every day is difficult. However, there are many ways you can add vegetables into your eating plan. The following is a list of quick and easy solutions:

1. Prepare “zoodles” by using a spiralizer or buy spiralized zucchini to replace traditional pasta noodles. You can also use squash, asparagus or cucumbers.

2. Purchase premade cauliflower pizza crust and top with extra vegetables including tomatoes, green and orange bell peppers, onions and broccoli.

3. Prepare or purchase riced cauliflower. You can buy it fresh or frozen or make it by grinding up whole cauliflower. Use it in any recipe in place of traditional rice.

4. Try adding carrot puree, grated zucchini, finely chopped broccoli, pureed spinach or chopped mushrooms to ground beef recipes such as meat loaf.

5. Add greens to smoothies by blending:
8 oz. of 1% or fat-free milk
One frozen banana
2-3 handfuls of spinach
1 tbsp. nut butter

6. Add vegetables like spinach, tomatoes, peas and broccoli to macaroni and cheese.                      Tip: Use boiled and blended butternut squash as a substitute for cheese.

7. Turn vegetables into fries or chips:
Slice up zucchini, carrots, green beans or kale
Toss in a small amount of olive oil
Bake in 425 degree oven until crispy

8. Add carrot, sweet potato or butternut squash puree to any chili or stew. Add pureed tomatoes, squash or potatoes to chicken soup.

9. Make or purchase veggie tater tots. They can be made from broccoli, cauliflower or sweet potatoes.

10. Grate zucchini or carrots and add them to your favorite muffin recipe.

Provided by: Steffany Bixby, Oklahoma State University Dietetic Student

How Wellness Day Is Encouraging You To Live A Healthier Life

The 6^th anniversary of Global Wellness Day (GWD) will be celebrated on June 10, 2017. A day dedicated to living well, Global Wellness Day aims:

• To recognize the value of our lives
• To pause and think, even if for just one day of the year
• To be free from the stress of everyday city life and bad habits
• To make peace with ourselves
• To raise awareness about living well and increase motivation, not just for today, but for the remaining 364 days of the year

GWD was founded by Turkish native, Belgin Aksoy Berkin. Its purpose is to make us ask ourselves “How can I live a healthier and better life?” and to direct our thoughts not only as individuals, but as a society, on how to “live well.”

Berkin, a cancer survivor, has gained support in more than 4,000 locations in 100 countries in 2017 to organize complimentary wellness events. These events are not commercial and are free and open to the public. Berkin strongly believes that wellness is not a luxury, but an inherit right. Wellness Day has gained more than 85 Ambassadors to help spread this movement.

Cooper Aerobics focuses on a well-rounded approach to health, fitness, nutrition and life, working on the whole you. Focusing on the mind, body and soul while enjoying yourself through the process. We want you to participate in GWD and encourage you to follow their manifesto:

1) Walk for an hour

2) Drink more water

3) Don’t use plastic bottles

4) Eat healthy food

5) Do a good deed

6) Have a family dinner with your loved ones

7) Go to sleep at 10 p.m.

Just as we encourage you to follow a Cooperized lifestyle with Dr. Cooper’s eight steps to Get Cooperized, their seven steps can help you with “living well.”

Some wellness activities to participate in could include taking a Pilates, dance or other group exercise class which you can all find here at Cooper Aerobics. Incorporate a healthy lunch on this day at Cedars Café, located inside Cooper Fitness Center or enjoy a relaxing stay-cation at Cooper Hotel. Cooper Spa Dallas can also help you unwind with massage chairs and special treatments.

Use the hashtag #GlobalWellnessDay to search what others are doing around the world to support their healthy lifestyle and don’t forget to share your #GlobalWellnessDay experience with us in the comments.

Why Summer Is Ideal For Young Swimmers

School is out and that means kids across the country will be heading to the pool. Before your children jump in, ask yourself one important question: do your kids really know how to swim?

“A lot of parents think their kids are fine because they’re backyard swimmers,” says Cooper Fitness Center Swim Pro, Marni Kerner. “But the truth is, they don’t have the strokes and proficiency they need if they were to get into trouble in the water. There’s a difference between splashing all day and being a skilled swimmer.”

Below, Kerner discusses why summer is a perfect time to enroll your kids in swimming lessons even if they’ve been through them before.

Why Now?

Why now? The answer is simple. Kerner says during the summer months the likelihood of your family being around a body of water is much more likely.

“Parents are running their kids to different activities during the summer─such as camps and pool parties─and it’s time to make sure their kids are ready to be around water,” says Kerner.

At Cooper Fitness Center, Kerner says summer is the busiest time for swimming lessons, especially the month of June.

“Parents see the investment and what a good job we do here, so a lot of them will bring their kids in for a week or two to get a solid foundation,” says Kerner.

Ages 5 and Under

The age of 2 is a perfect age to start swimming lessons, according to Kerner.

“A lot of parents think 2 is too young, but it’s really important to be introduced to the water at any early age,” says Kerner. “If they don’t have the exposure by that age,  I find that sensory-wise, it’s harder to get kids to want to put their face in and get wet at an older age.”

In fact, Kerner has given lessons to kids as young as 6 months old. What will the tots learn?

“I start with water safety,” says Kerner. “I remind them that they need to have permission to always get in the water and that they should always have an adult with them.” Kerner also teaches the basics such as bobbing─which helps them get to the side if the water is too deep─treading if they get fatigued and floating if they can’t get to the side.

What about the use of life jackets? Kerner says the flotation devices are great when your child will be in open water, such as a lake. During swim lessons? She recommends parents leave the floaties and life jackets at home.

“It defeats the purpose of what we teach them, which is water security and safety on their own,” says Kerner.

Ages 6-8

Kerner says she mostly teaches lessons to children between the ages of 4-8 years old. During those lessons, she still teaches water safety and basic strokes such as free-style and elementary back stroke, but she also covers the importance of pool depth.

“I teach this age group diving safety,” says Kerner. “Our pool here at Cooper Fitness Center isn’t deep enough to dive, so I’ll teach them alternatives, like seated dives.”

Kerner also gets a lot of returning swimmers in this age range. Even if they’ve taken lessons in the past, she says it’s great for kids to have a refresher course at the beginning of every summer.

“Many of them haven’t been around water for most of the year, so we give them refreshers, sharpen their skills and remind them of water safety,” says Kerner.

The refresher lessons are also important for kids attending sleep-away camps during the summer, as many of those programs include swimming time in a pool or a lake.

“Even those coming in for refreshers for 30 minutes a day will see improvement,” says Kerner. “They just need to be reminded of the little things and within a week, it’s amazing how much they improve.”

Pre-Competitive Swim Team

If your child is 6 years of age or older and is comfortable in the water, a pre-competitive swim team may be the next step. At Cooper Fitness Center, the swim team gives kids the opportunity to train and improve their skills in a group environment, all while preparing them for a competitive swim team.

“It’s a small group, they swim a bunch and they learn a ton,” says Kerner. ”They all love it and it’s 10 hours of instruction, which is a good amount.”

Swim team instruction includes learning competitive strokes, techniques, skill work and conditioning. Swimmers must be able to swim 25 yards unassisted in order to qualify for the swim team at Cooper.

Lessons at Cooper Fitness Center

Swimming lessons at Cooper Fitness Center typically run Monday-Friday for 30 minutes. Kerner recommends doing at least one week, if not two for maximum benefits.

Interested in booking swim lessons? Don’t wait! Sessions are filling up fast and Kerner says it’s a commitment your family won’t regret.

“The kids are happy with the lessons, the parents are happy and I’ve seen them continue to come back throughout the summer,” says Kerner.

For more information on swimming lessons or to book a session, visit cooperswimacademy.com.

 

Swimming At The Age Of 90

Cooper Fitness Center member Charles Phipps never thought he’d pick up swimming. Now, at the age of 90, he can’t imagine life without it.

Charles ruptured a tendon in his right leg several years ago. The injury healed, but the built-up scar tissue often left Charles with a stiff leg. After walking and exercising on the equipment at Cooper Fitness Center, he decided to head outside and give swimming a try.

“When I first started, it was very hard,” says Charles. “I had never taken swimming lessons and my breathing wasn’t quite right. I’m used to breathing for running and it took a while to learn how to breathe properly for swimming.”

When Charles first started his lessons with Cooper Fitness Center Swim Pro Marni Kerner, he couldn’t swim more than 5 yards. After taking lessons two to three times a week for three years, he now swims about 300 yards every lesson.

“I’m super proud of him,” says Marni. “I see the joy his accomplishments bring him.”

“Marni is great,” says Charles. “I like her style and personality a lot and she lets me stop regularly and catch my breath so I don’t strain my heart.”

Since he began swimming, Charles says he’s noticed a big difference in the way he feels.

“I really feel better after swimming regularly,” says Charles. “I have more energy during the day and my body feels better. Now that I’ve gotten over the hurdles of breathing and kicking, I find it energizing and after I’m through, I sleep well at night.”

Marni says swimming is one of the best aerobic exercises for aging bodies because it’s low impact.

“It has minimal injury risk and less chance of resulting joint pain as compared to other exercises,” says Marni. “Swimming is also a safe way to increase flexibility, maintain muscle mass and improve balance, which reduces the risk of falling. It also diminishes risk of heart disease, reduces stress and can elevate your mood.”

Swimming is also an exercise Charles says has changed his life and it’s all thanks to Cooper Fitness Center.

“If it weren’t for Cooper Fitness Center, I probably never would have picked up swimming at all,” says Charles.

For more information on swim lessons at Cooper Fitness Center, visit cooperswimacademy.com.

Lighten Up Your Burger This Summer

Warmer weather is here and that means grilling season is upon us. Whether it is a family cookout or pool party, you’ll probably find yourself grilling hamburgers at some point. Unfortunately, that juicy cheeseburger you love can mean additional calories. Cooper Clinic Registered Dietitian Cynthanne Duryea compares the nutrition facts of two burgers: one classic burger that’s 80 percent lean and 20 percent fat and a healthier alternative that’s 93 percent lean and 7 percent fat. You can also see the differences in white vs. wheat buns and full-fat cheese vs. thinly sliced cheese.

Classic Burger

Item	Measure	Protein	Carbs (g)	Fat (g)	Sat Fat (g)	Fiber (g)	Calories (g)
80/20 Broiled  beef patty	4 oz.	29	0	20	8	0	306
White Bun	1	5	29	2	0	1	150
Full Fat Cheese	1 slice (20g)	5	0	7	4	0	80
Mayo	1 Tbsp	0	0	10	2	0	90
Total		39	29	39	13	1	626

 

Healthier Alternative

Item	Measure	Protein	Carbs (g)	Fat (g)	Sat Fat (g)	Fiber (g)	Calories (g)
93/7 Broiled beef patty	4 oz.	30	0	10	4	0	219
100% Whole Wheat Hamburger Bun	1	3	12	1	0	3	64
Sharp Cheddar with 2% Milk, Thin Sliced	1 slice (20g)	5	0	5	3	0	63
Classic Yellow Mustard	1 Tbsp	0	3	0	0	0	0
Total		38	15	16	7	3	346

 

Both examples above are great alternatives to your basic burger and can save you an additional 280 calories. From the whole wheat bun to the mayo and mustard switch, this burger seems just as delicious as the one with more calories.

If you are looking for an alternative to a beef patty, here are some other options our Cooper Clinic dietitians recommend:

• Jennie-O 93% lean ground turkey
• Dr Praeger’s California Veggie Burgers
• Whole Foods 365 Meatless Burgers
• Trader Joe’s Quinoa Cowboy Veggie Burgers with Black Beans and Roasted Corn
• Morning Star Farm Grillers Original Burgers

Nutrition doesn’t stop at just the bun, meat and cheese. What you put on top of your burger is important, too. Toppings that add both flavor and nutrition can go beyond just pickles and condiments. Some great nutrient-rich toppings include:

• Spinach leaves
• Sliced tomato
• Sun dried tomatoes
• Sliced avocado
• Sliced olives
• Salsa (mango or traditional)
• Cilantro
• Basil
• Red onion
• Sliced bell pepper
• Poached egg

Now that you have the entire scoop on how to cut the calories and boost the nutrition in your favorite burger, go out and fire up the grill!