Happy 84th Birthday, Dr. Cooper!

Today at Cooper Aerobics we are celebrating Dr. Cooper’s birthday! He is known throughout the world for being a visionary and as the “father of aerobics.” To celebrate his 84th birthday, let’s take a look at his accomplishments this past year and how he continues to inspire millions each day to live longer, healthier lives.

February 2015
Dr. Cooper proudly joined United Way of Metropolitan Dallas to celebrate 90 years of service. In partnership with United Way of Metropolitan Dallas, The Cooper Institute is able to promote health in schools with Healthy Zone School Recognition Program, now reaching 90 area schools!

January 2015
For his impact on the football community, Dr. Cooper was honored as a 2015 inductee into National Football Foundation Leadership Hall of Fame at the Omni Dallas Hotel as the kickoff event for the College Football Playoff National Championship weekend. In addition to hundreds gathering together to honor Dr. Cooper on Jan. 8, his family and some of his closest colleagues contributed to a video in his honor, watch here!

December 2014
With his son, Dr. Tyler Cooper and staff members of Cooper Fitness Center, Dr. Cooper honored the 2014 Members of the Year.  Ranging from the two “Youth of Year” at 11 and 12 years old to the “Classic of the Year,” Dr. Cooper’s patient and longtime friend at 97 years old. Read about each of the members honored and see their photos taken with Drs. Kenneth and Tyler Cooper on the blog.

November 2014
Dr. Cooper warmed up with Frito-Lay by doing a few stretches with CEO Tom Greco before he presented to an employee group. Did you know 12 years ago Dr. Cooper made the recommendation to remove trans-fats from Frito Lay products? The project resulted in 50 million pounds of trans fats removed from the American diet every year!

October 2014
The Cooper Institute® rolled out the Hungarian version of the Cooper International Fitness Test™ in Hungary at the three-day conference after signing a partnership agreement with the Hungarian School Sport Federation in 2013. Dr. Cooper addressed the topic of childhood obesity before stakeholders of the European Union. The partnership was formed to establish a national framework for student fitness assessments in Hungary, reaching more than 1.2 million children in 4,000 schools. Read the press release at cooperaerobics.com/Media.

September 2014

The American Heart Association celebrated the 20th anniversary of the Dallas Heart Walk and honored Dr. Cooper as the Honorary Chairman. Dr. Cooper led the first Dallas Heart Walk in 1992 with just 500 walkers and raised $50,000 and now Dallas has the largest Heart Walk in the nation. In 2014, Dr. Cooper led the walk with his son Dr. Tyler Cooper as the Board President of the American Heart Association—Dallas Division with more than 60,000 walkers, raising nearly $5.5 million. Thank you to everyone who supported the Cooper Aerobics team!

August 2014
Cooper Aerobics is the feature article in the Preston Hollow Advocate this month. What started out as a renovation story, evolved into an entire feature. The writer spent hours on campus with our experts including Dr. and Mrs. Kenneth Cooper, Dr. Tyler Cooper, Dr. DeFina and Houston Nichols (who grew up in the Nichols’ Mansion). Read the story here.

July 2014
BIG things happen everyday on the Cooper Aerobics campus! Dr. Cooper and many teammates, members and clients posed on campus to be the “I” in BIG like Dr. Cooper. View all of the photos on Cooper Aerobics Facebook page.

June 2014
Dr. Cooper named his son, Tyler Cooper, MD, MPH, President and Chief Executive Officer of Cooper Aerobics. In addition to practicing preventive medicine, Dr. Tyler Cooper oversees the company’s seven health and wellness businesses. Dr. Cooper remains as Chairman and Founder of Cooper Aerobics. Read the press release at cooperaerobics.com/Media.

May 2014
As an internal update for all 650 Cooper Aerobics employees, “State of Cooper” is held each spring. Dr. Cooper introduced the meeting by saying “Play Ball” with a playful baseball theme. The media panel included members of the Senior Leadership team to provide corporate updates.

April 2014
Cooper Hotel hosts a group of professional referees who train at Cooper Aerobics every quarter. Dr. Cooper shared his soccer history from the late ’60s and ’70s in Brazil. They loved meeting him and taking photos, but teased him a little for creating the dreaded Cooper Test or ‘cooperteszt’ which is a fitness test commonly used for professional referees.

March 2014
As part of Cooper Aerobics Center’s multi-million dollar renovation, Drs. Cooper began the renovation of Cooper Hotel by pulling up the carpet to lay out the new. The renovation has refreshed the 61 guest rooms, meeting rooms and public spaces. Blending elegant sophistication with modern touches, guests will stay well at Cooper Hotel. The renovation is expected to be completed this spring. Read the press release at cooperaerobics.com/Media.

Here’s to a happy, healthy 84th year, Dr. Cooper!

This year, we celebrate 45 years of inspiring millions to live longer, healthier lives.

Dietitians’ Top 10 “Convenience” Health Foods

Healthy eating starts with what you put in your cart. You can’t go wrong with keeping these staples on your grocery list to make healthy eating convenient for your busy lifestyle. Cooper Clinic dietitians weigh in with their favorite Top 10 Convenience Health Foods.

1. Fresh fruit. Fruit is the world’s “original” fast food. Pick a variety for meals and snacks.
2. Bagged salad greens. Throw a salad together in a pinch. These pre-washed greens can be served up as a side dish or main entrée with chopped chicken or canned tuna.
3. Fish fillets. Individually frozen fish filets (salmon, cod, halibut, sole, and tilapia) are lean proteins and take just a few minutes to broil.
4. Whole grains. Frozen corn and 90-second brown rice are good sources of fiber, low sodium, and healthy sides to compliment your meal.
5. Yogurt. Select nonfat Greek yogurt for a high protein snack or after-dinner treat with fresh fruit topping.
6. Frozen vegetables. Pop these in the microwave for a quick side dish.
7. Canned beans. Simply rinse to reduce sodium by 40% and add to salads, soups and stews.
8. Canned tomatoes. Buy low-sodium tomatoes to add to pasta, soups, sauces and casseroles.
9. Nuts. One small handful of nuts is a perfect snack to carry you to the next meal.
10. Oatmeal. One of dietitian’s top-pick cereals as a filling source of fiber and heart healthy breakfast that takes only a few minutes to cook in the microwave.

To learn more tips and advice from Cooper Clinic Dietitians, join us March 2 for the Cooper Nutrition Expo! With 40-plus vendors and new products all devoted to your good health, this event is FREE and open to the public. View more details and the list of vendors here.

Heart Health Boosting Foods

This month we celebrate heart health. There are many powerful foods that deliver big benefits to reduce your risk of heart disease. Here are a few super-stars that you may want to incorporate into your routine. All of these foods are loaded with heart-protective components that will keep your heart strong and pumping.

Salmon
This fatty fish ranks high in omega-3 fatty acids. Omega-3 fats may reduce inflammation throughout the body which can cause damage to your blood vessels and lead to heart disease. These healthy fats may also lower cholesterol, blood pressure, reduce blood clotting, decrease stroke and risk for heart failure. Try to eat fatty fish, like salmon, two to three times a week.

Blueberries
These berries are bursting with antioxidants, specifically the phytonutrient polyphenol. Anti-oxidants are potent substances that reduce inflammation in the body and reduce the risk of heart disease, along with other chronic diseases. Add blueberries to yogurt or smoothies. Frozen blueberries are just as nutritionally packed as fresh!

Avocados
Everyone loves avocados! These fruits are packed with mono-unsaturated fat that bumps up your good HDL cholesterol and lowers risk of heart disease. Recent research shows a link between consuming avocados daily and reducing bad LDL cholesterol. Avocados also contain vitamin B 6 and folic acid which are also beneficial to your heart. Enjoy avocados in salads or as a sandwich spread instead of mayo several times a week.

Walnuts
Walnuts contain a wealth of omega-3 fats in the world of nuts. If you’re not a fan of salmon or other fatty fish, this is a great way to fit these fats into your diet. Walnuts also contain vitamin E which is an antioxidant that may protect your heart. Enjoy walnuts on salads or as a crunchy snack. Try to eat nuts at least 3 times a week- 4 or five times is even better!

Oatmeal
Oatmeal is good news for your heart. The type of soluble fiber in oats, beta-glucans, forms a gooey mass in your stomach, trapping cholesterol and transporting it out of the body before it can get absorbed into your blood, thus lowering your LDL cholesterol levels. It takes about 1 ½ cups of cooked oatmeal (equal to ¾ cups dry) to get the maximum benefit. Try to eat oatmeal several times a week. Top with blueberries and walnuts- two other star foods on the list!

For information on nutrition consultations at Cooper Clinic visit cooperclinicnutrition.com or call 972.560.2655.

Motivation to Move

New Year’s Resolutions shouldn’t be a thing of the past. If you need another burst of motivation from the trainers at Cooper Fitness Center, read on.

Aaron Feldman, Professional Fitness Trainer

The KISS Principle: Keep It Simple Stupid.

With all of the exercise related technology, gadgets and new equipment that is available in today’s age, it is easy to forget the underlying principle of exercise: Incorporating a consistent level of cardio-vascular activity with regular resistance training and stretching, we can maintain a level of health and wellness as we age. Instead of overcomplicating it with numbers, formulas and fitness related phone apps that may distract us, sometimes it is better to just get out there and do SOMETHING.

David P. Williams, Professional Fitness Trainer

• Consistency. I would rather have someone be consistent with a new exercise routine, over intensity any day of the week. When starting a new routine everyone wants to go all out in the beginning then they burn out really quickly. Relax! Rome was not built in a day, so take your time.
• Careful with the running. You don’t run to get in shape—you get in shape to run. Starting too quickly on a running routine can cause nagging injuries. Remember the body needs time to adapt to the pounding so never underestimate the power of walking first before you hit the pavement jogging.
• Balanced diet. We can take in more calories in 5 minutes than we can exercise off in an hour. Visit a nutritionist and get some simple guidelines that will help you achieve your goals. Fruits and veggies: eat as many fruits and vegetables as you can. We hear too often “careful with eating too much fruit, that can be too much sugar.”  Meat: I am all about protein, but do we need to have a meat product with every meal? Try to fall into the “meatless Monday” trend to get in more fruits and veggies.
• Athletic development. No matter how old you are—it is very important to stay athletic! Not everyone should be practicing sprints and plyometric exercises, but some basic athletic drills that require foot work and agility goes along way. All locomotion starts from the feet—work on your balance and foot strength by standing barefoot on each foot for 1 minute.  

David H. Williams, Professional Fitness Trainer

Tired of trying to crunch your way to washboard abs? Strengthen your core, with a few crunch variations.

• Correct Crunch (Front) – Lay on your back, lift your legs off the ground to form a 90 degree angle with your knees and legs. Then lift your upper body about two inches off the ground for the crunch. Breathe out when you lift up and breathe in when you go back down. If you have neck problems, place your hands on the back of your neck for support, but remember to not pull on your head.
• Side Plank (Side) – Lay on your side and lift your body off the ground, balancing on one forearm and one foot. Contract your abdominals for the workout, and remember to breathe. For an added workout, lift your hips up and back down remaining lifted. Make sure you maintain good posture and your elbow is supported directly beneath your shoulder.
• Cobra (Back) – Lay on your stomach and place your hands at your side with your palms down. Squeeze your glutes and raise your chest about two inches off the ground. To engage the exercise, rotate your thumbs up and out and lift your head neutrally. For an advanced version, start on your stomach with your arms bent in 90 degree angles by your head. When you lift up, stretch your arms out in front of your head. This is known as the superman and you may watch the demonstration here.
• Reverse Crunch (Lower Abs) – Grab a small stability ball and grip it between your thighs while laying on your back. Make sure your palms are facing up. Squeeze the stability ball between your thighs to activate the lower abs. Roll your knees toward your chest with the ball for the exercise.

To achieve your goals for a strong, lean core, you also have to incorporate healthy habits in the kitchen! Mark your calendars to join us at Cooper Fitness Center on Monday, March 2 for our 8th annual Nutrition Expo! Come see 20-plus vendors and new products all devoted to your good health! FREE and open to the public.

Lisa Hanley, Professional Fitness Trainer

Lighten the weight if it helps you do it correctly. While it is true that exercising with a challenging load increases strength, sharing the work among unrelated body parts will cheat you out of a good workout. Or worse, expose yourself to excessive wear and tear.

Help your body last a long time. There is no substitute for original parts. Reinforce and maintain the ones (knees, hips, discs) you were born with.

Exercise has evolved. Your workout should too. We now have the opportunity to reflect upon the long-term effects of exercises promoted as beneficial 30 or 40 years ago. The risk to benefit ratio of certain activities can range from extremely unfavorable to downright crazy! We should all treat our bodies better than that.

Exercise, massage and stretch. A certain amount of tissue elasticity will be lost as a normal result of aging. The best way to slow this process is through stimulating, increased circulation and range of motion from strength and cardio activities and remodeling soft tissue to be more extensible through massage and stretching. This helps muscles and fascia work more like a rubber band, the way they do in our youth.

To meet with a Professional Fitness Trainer from Cooper Fitness Center, visit cooperfitnesscenter.com/Pros or contact Mukidah Wiggins at 972.233.4832, ext. 4329.

 

Scrub Away Winter with a Chocolate Petal Pedicure

Indulge with our seasonal Chocolate Petal Pedicure now through April 15 at Cooper Spa Dallas.

Looking for the perfect winter escape? Make an appointment at Cooper Spa for the Chocolate Petal Pedicure. It’s nice to get away when time allows, but you don’t have to travel far to experience a nourishing soak with petals, vanilla scrub and a rich chocolate mask. Cooper Spa’s Seasonal Service is the perfect cure for those winter blues. Take a moment to indulge…

The tranquil lighting and plush furniture will help you unwind before your appointment. The hour-long treatment begins with a relaxing footbath to allow your feet to soak with soothing rose and lavender petals. The manicurists will awaken your senses with the vanilla sugar scrub to slough away any winter dryness and treat you to the hydrating chocolate mask. Your skin has time to absorb the mask while your feet are wrapped in warm towels. The warm marshmallow butter melt will moisturize chapped, winter skin and soften feet leaving an immediate glow. Top it off with the perfect polish (Cooper Spa has many to choose from).

Want to try it for yourself? The service is available for $65 until April 15. From now through Feb. 14, for each $300 gift card purchase, receive a luxury Cooper Spa light-weight robe, while supplies last. If you’re in the Dallas area, head to cooperspa.com/Dallas to book an appointment or call 972.392.7729. Otherwise, you can always shop the Beautiful Fit products and have them shipped to your door.

Enroll in Spa Rewards and start earning perks today—rewards to use toward spa services, exclusive offers and more! Learn more at cooperspa.com/Rewards.

Bean Basics

Depending on the variety, a half cup of cooked dry beans has about 120 calories, 7-8 grams protein and about 6 grams fibKnower.

Known as nutritional “powerhouses,” there are so many reasons to celebrate beans! Beans are low in fat and high in fiber and protein and also serve as good sources of folate, calcium and iron. Beans fit under not one but two food groups: vegetables and meat/protein. Nutritionally higher in carbohydrates than non-starchy vegetables, beans also count towards the goal of getting 5-9 servings of fruits and vegetables a day.

Benefits of Beans

Weight: Beans promote a healthy weight because of their high protein and high fiber content. Fiber creates a feeling of fullness that keeps you satisfied from one meal to the next. Depending on the variety, a half cup of cooked dry beans has about 120 calories, 7-8 grams protein and about 6 grams fiber. Check out the nutrient profiles for several beans in the table listed.

Reduce risk of disease: Research has shown that eating just a half a cup of beans several times a week helps reduce your risk of heart disease. There are also correlations between eating beans and reducing risk of type 2 diabetes and some cancers.

How to Fit Beans into Your Routine

• Pick a meatless meal (like the popular Meatless Mondays) for the week and use beans for your protein.
• Buy frozen, dry or canned beans- they are all healthy! Rinse canned beans to reduce sodium by almost 40 percent.
• Reduce gas-producing side effects with the following tips. If you are cooking dry beans, discard the soaking water and rinse the beans thoroughly before cooking. Take Beano, an over-the-counter gas remedy, prior to eating your first bite.
• Kidney beans are great for chili and three-bean salad.
• Pinto beans can be refried for dips or served as side dish. They are also popular in stews. You can buy fat-free refried beans for a healthier option.
• Navy beans are perfect in soups, stews, or baked beans.
• Lentils are great in soups and stews.
• Garbanzo beans can be tossed into salads or used to make hummus dip.

Nutrient Profiles of Various Dried Beans: (Per ½ cup serving)

Baby Lima	Black Beans	Black-eyed Peas	Baby Lima Beans	Pinto Beans	Red Kidney Beans
Calories	114 calories	100 calories	115 calories	118 calories	109 calories
Carbohydrates	20g	18g	21g	22g	19g
Protein	8g	7g	7g	7g	8g
Fiber	4g	6g	6g	6g	4g
Fat	0g	0g	0g	0g	0g
Sodium	0g	3mg	3mg	2mg	4g
Iron	2mg	2mg	2mg	2mg	2mg
Folate	128mcg	179mcg	137mcg	147mcg	65mcg

You really can’t go wrong with any type of beans. Try incorporating these little gems into your routine and you will reap all the potential health benefits. Set a goal; aim to eat beans 4 times a week!

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

Dr. Cooper’s Tackle on Fitness

As you may have heard in the news, many congratulations are due to Dr. Kenneth Cooper! Last week Dr. Cooper was honored by the football community for his impact on athletes worldwide as a 2015 inductee into National Football Foundation (NFF) Leadership Hall of Fame.

A video tribute was created in his honor with interviews ranging from Troy Aikman to Ray Hunt to family members. As the kickoff event for the College Football Playoff National Championship weekend, the evening honoring Dr. Cooper was held at the Omni Dallas Hotel. The dinner co-chairmen include NFF Board Members and College Football Hall of Fame inductees Troy Aikman (UCLA) and Roger Staubach (Navy), current Dallas Mayor Mike Rawlings and former Dallas Mayor Tom Leppert. In addition to the tribute video, various media outlets covered the evening ranging from broadcast, print and radio.

“Our entire nation owes Dr. Cooper our deepest gratitude,” said NFF Chairman Archie Manning. “His teachings and insights have earned him the title as the father of aerobics, and he has espoused a lifestyle that has benefited everybody from top athletes to senior citizens who are simply looking for ways to improve their quality of life. He clearly has defined himself as a leader who challenges the status quo, and has created a brighter future for the next generation.”

United States Representative Roger Williams, a member of NFF Board of Directors, arranged to have an American flag flown over the U.S. Capitol in Washington D.C., on Dec. 14, commemorating the induction of Dr. Kenneth Cooper.

Watch the tribute video, view the event photos on Facebook and see all media coverage at cooperaerobics.com/media.

Congratulations to Dr. Cooper!