Air Fryers – Satisfy Your Crispy Cravings

Air fryers have sparked the curiosity of many people over the past several years now enabling you to enjoy healthy alternatives to fried food in less time. The name can be a bit misleading because this machine does more than just fry – it can roast, grill and bake. Air fryers simulate frying by circulating hot air around the food rather than submerging the food in high-fat oil.

So how does it work? The Maillard reaction is a scientific principle, normally refered to as browning. The air fryer uses the Maillard reaction to its advantage by using dehydration and intense heat to brown and form a crust on the surface of the food. The air fryer employs convection currents by swirling hot air around the fryer in order to cook foods quickly and evenly.

There are several styles of air fryer models with various features which include:

• Basket
• Oven
• Paddle

Air fryers are especially beneficial for those interested in reducing the fat content of their diet. Little or no oil is required in comparison to deep-frying or sautéing on a stovetop.

Air fryer recipes typically call for:

• 1 Tbsp. olive oil =
  • 14 grams of total fat
  • 2 grams of saturated fat

Deep fat frying or sautéing usually requires much more oil and results in more calories. Air frying is an excellent way to reduce copious amounts of fat and calories without sacrificing taste and flavor.

Give this sweet potato fries recipe a try in your air fryer:

Air Fryer Sweet Potato Fries (serves 1)

Ingredients:

1 medium sweet potato

1 Tbsp. olive oil

¼ tsp. kosher salt

¼ tsp. garlic powder

1/8 tsp. sweet paprika

Black pepper to taste

Directions:

Preheat fryer to 400°. Slice potato into even 1/8 inch fries. Toss with oil and seasonings. Cooking time will vary depending on size and make of fryer. Check the manual included in your air fryer for cooking times.

Lighten Up – The Scoop on Ice Cream

What better way to cool down on a hot day than with a scoop of ice cream? Before diving into this deliciously cold treat, you may want to consider a light ice cream with lower calories, saturated fat and sugar—a tasty alternative to regular ice cream.

Calories

Buyer beware, a serving size for most ice cream is half a cup. Being mindful of the serving size when consuming this cold treat will prevent overindulgence. Premium ice cream can pack as many as 350 calories in a half cup serving! Instead, opt for light ice cream that has no more than 150 calories per serving.

 

Saturated Fat

Regarding saturated fat, it is important to watch your intake because diets high in saturated fat can raise “bad” LDL cholesterol. American Heart Association recommends consuming no more than 6 percent of calories per day from saturated fat. For a 2,000-calorie diet this equates to 13 grams of saturated fat per day. Unfortunately, many ice cream brands have that much saturated fat packed into a single serving. Again, light ice cream is the better choice, boasting less saturated fat by using skim milk instead of whole milk. When choosing a lighter frozen dessert, reach for one with no more than 3 g of saturated fat per serving.

 

Sugar

Since we are talking about ice cream, of course it’s going to have sugar. Limiting added sugar in your diet can help control weight, improve health and cut calories that don’t add any nutritional value.

American Heart Association recommended amount of added sugar:

• Women:

< 100 calories per day

• Men:

< 150 calories per day

So how do you calculate that? Each gram of sugar contains 4 calories, so take the grams of sugar, multiply it by four and that’s how many calories you’re consuming from sugar. A good rule of thumb is to limit sugar to no more than 12 grams per serving.

1 gram sugar = 4 calories

 [#] grams sugar X 4 = total number of calories from sugar

 

When purchasing light ice cream look for:

• 150 calories or less per serving
• ≤ 3 g of saturated fat
• ≤ 12 g of sugar

 

Light Ice Cream Ideas

Below is a table comparing light ice cream options according to calories, saturated fat and sugar content. All of the ice creams listed are preferred over regular ice cream. Many light ice creams even boost your protein content either from milk protein concentrate or milk protein isolate, reflected in the table below.

Ice Cream/Frozen Desserts	Calories per Serving	Saturated Fat (g)	Sugar (g)	Protein (g)
HALO TOP® – Chocolate	80	1.5	6	5
Arctic Zero® Light – Vanilla Bean	70	0.5	9	2
Skinny Cow® – No Sugar Added Vanilla Ice Cream Sandwich	150	1	5	4
Enlightened® – Cold Brew Coffee Chip Ice Cream Bars	90	2	5	7
Breyers® Delights – Mint Chip	100	2	2	7
Yasso® – Chocolate & Vanilla Swirl Frozen Greek Yogurt Bar	80	0	11	5

 

Next time you’re looking for something sweet, stick to these tips to enjoy a sensible ice cream treat!

 

Article provided by Nicole Hawkins, University of Oklahoma student, and Cooper Clinic Nutrition Services.

 

 

 

Take Time to Care for You Now

June marked 13 years of empowering women to improve their health through fitness and education with Cooper’s Female Focus program. Designed for women who spend the majority of their lives taking care of others, this program shows them how to take care of themselves by making their health a long-term priority. Available to women of all ages and tailored to meet each woman’s individual needs, Female Focus also equips participants with nutritional components that coincide with each of their fitness goals.

Cooper Fitness Center Female Focus Director and Professional Fitness Trainer Colette Cole, MS, developed this fitness program for women directly from her book, Women’s Health and Fitness Guide, co-written with Michele Kettles, MD, MSPH, Chief Medical Officer of Cooper Clinic. Many women wanted to be personally trained by Cole, but she simply did not have the capacity to offer one-on-one help to the number of women requesting to be trained.

Colette’s supervisor at the time, Brad Wilkins, now President of Cooper Health and Fitness, challenged her to solve this amazing issue. “That’s when the Lord put it on my heart to develop small group training just for women based upon their goals and needs,” said Cole. “God used the book in dramatic ways to help women on a daily basis, even thirteen years later.”

In the beginning there was no way of predicting how strong the relationships between the participants would develop. As each of the women’s fitness goals fluctuated with life stages and circumstances, the longevity and camaraderie of the group continued to cultivate. Some of the same women have now been coming to Female Focus classes together for almost nine years, socializing and participating in other group exercise classes outside of the program.

“The women who keep coming back to the program aren’t only returning for the expertise and health benefits,” said Cole. “They come back for the accountability and the relationships built with other women and instructors. The physical and relational benefits of the class work together to keep the women motivated to reach their health and fitness goals long term.” The participants also find emotional support from their peers as they relate to the good and bad seasons of life together – including cancer, becoming empty nesters or the passing of a parent – all while staying the course on their fitness journeys. This family-type atmosphere also makes new Female Focus participants feel welcomed and right at home.

Women seeing themselves as important enough to invest time and effort in their own health and well-being now, will take care of them later on in life. You must first take care of yourself in order to be fully functional, have better quality of life and take care of others. You’re worth it.

Summer Skincare Tips

Summer is in full swing. Personally, summer means heading to the beach, lake or any body of water to relax as fast as I possibly can. If you’re anything like me, tanning is a summer activity I look forward to‒what can I say? I love the summer glow. Unfortunately, with the warm weather and cloudless skies my skin is at a greater risk for sun damage. I’m not alone‒whatever your plans are this summer, chances are your skin is at risk too.

The sun emits UV rays, which can negatively impact your skin by accelerating the aging process, creating sunspots and burning the surface of your skin (and we all know how painful that can be). Driving, biking, swimming, running and even walking outside without the proper protection can leave your skin vulnerable to sun damage.

Don’t worry, I’m not here to scare you and tell you to never leave the house again. I am here to share Cooper Spa Dallas’ recommendations to prevent skin damage this summer while still maintaining healthy and glowing summer skin.

Sunscreen

A tale as old as time. “Don’t forget sunscreen,” the phrase I heard from the moment I packed my bags for the beach as a kid to my senior year in college‒it’s physically impossible for me to forget sunscreen now. Although it’s a simple answer, the key is being able to apply it correctly.

Cooper Spa Dallas recommends wearing sunscreen with SPF 30-50 when in the sun, and reapplying it ever 2-4 hours following your first coat (as well as our Cooper Board Certified Dermatologist). When applying, make sure to use approximately two tablespoons worth of sunscreen on your entire body 30 minutes before going outside.

The key to full protection lies in the application of the sunscreen, making sure to fully cover your face, from your hairlines to your ears and lips. Follow these suggestions and your risk of sun damage this summer will plummet.

Self-Tanner

The desire to attain the perfect summer tan is a trend that has been around for decades and self-tanner is changing the game. For some, tanning is a summer ritual, laying out with music, friends or even a good read. While tanning leaves a temporary summer glow, it also leaves lasting skin damage.

Self-tanner gives you the glow you’ve been searching for without the harmful effects of UVA and UVB. UVA rays play a part in actively aging the skin while UVB rays burn the skin and cause skin cancer. Self-tanning is a healthy alternative to lathering yourself in tanning oil and baking in the sun.

SkinScopeLED

Cooper Spa Dallas recommends having an evaluation of your skin and current sun damage. Cooper Spa uses SkinScopeLED technology to take an in-depth look into the current state of your skin, pinpointing sun damage and giving you recommendations on how to better prevent further damage.

Having a SkinScopeLED evaluation is a unique way to understand the state of your skin and how to prevent future damage. Our Cooper Spa Get Your Glow On event features SkinScopeLED evaluations, mini facials, antioxidant product recommendations, chair massages, prizes and refreshments.

Learning how to take better care of your skin is a must this summer, so join us at this free educational event. I can’t wait to see you there!

Blog provided by Afton Guedea, Cooper Aerobics Marketing intern and Student at the University of Oklahoma.

A Summertime Treat[ment] You Can’t Live Without

The summer season is finally upon us, which calls for long days, hot weather and relaxing by the pool–but are your feet ready? If the answer is no, “what in the world?” or anything in-between, Cooper Spa Dallas is a must stop for you this summer. The seasonal Lemongrass Ginger Pedicure is designed to rejuvenate your feet, leaving them with the ideal summer glow throughout sandal season!

As this summer’s marketing intern at Cooper Aerobics, I jumped at the chance to experience and write about Cooper Spa’s seasonal pedicure. I assumed I would get a run-of-the-mill pedicure instead, I received a relaxing full-body experience that left me ready to soak up the summer sun–and treat myself to some new sandals (but don’t tell my parents).

Containing healthy properties for the skin, lemongrass is a natural toner and is known to soothe irritation and strengthen your skin tissue. These properties combined with the refreshing Qtica products used by Cooper Spa causes a lemongrass ginger scent to fill the air in the salon area–cleansing your senses and leaving them revitalized and ready to beat the summer heat.

Triple Soak

Marcia, my nail technician, began soaking my feet in a warm lemongrass ginger triple fresh soak. She applied a gentle sugar scrub, exfoliating my legs and feet, after removing my previous polish, which has been there for an embarrassing length of time. The clean scent cleared my senses, and relaxed me from head to toe.

Mask

The callus remover and pedi file came next, which is normally torture for my sensitive and ticklish feet but ended up being a therapeutic break from the bustling week of my brother’s wedding and back-to-back graduations I had endured at the beginning of the summer. The cuticle work came next–cuticle remover and oil–followed by a lemongrass moisture mask.

I know what you must be thinking, “a mask for your feet?” Don’t worry, you’re not alone. I thought the same thing. My doubts ended when Marcia covered my entire right leg up to my knee then my left, wrapped them in warm towels and let the mask do its work. When the towels were removed and the mask was wiped away, my legs and feet never looked so hydrated and healthy!

Massage

A wave of relaxation hit me as Marcia removed the mask and replaced it with lotion accompanied by a soothing massage. The light yet intentional pressure released more tension. As the leg and foot massage ended, Marcia applied the Zoya nail polish named Joey, a light pink shade of polish I had chosen at the beginning of my treatment. I was immediately drawn to this shade because it was the perfect color to compliment my summer glow.

At the end of the treatment ended, my toenails perfect for sandal season and I felt ready to take on the summer. You too can be the envy at every summer pool party when you treat yourself to a 60-minute lemongrass ginger pedicure to achieve healthy, hydrated and glowing feet.

I can only hope my senior year at the University of Oklahoma will be as relaxing as the summer seasonal pedicure, but I have a feeling that football season will be a bit more stressful.

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

Blog provided by Afton Guedea, Cooper Aerobics Marketing intern and student at the University of Oklahoma.

How to Pick Your Summer Produce

Summer is finally here and grocery store produce aisles are full of fresh and vibrant pineapples, peaches, melons and more. But how do you pick the most quality produce? Use these tips from Cooper Clinic Nutrition Services to ensure you select the best fruit available.

1. Know what fruit is in season.

Produce picked in season is often the most flavorful. If you are unsure what grows when, check the U.S. Department of Agriculture website.

2. Local fruit may be riper.

Since local produce does not have to travel as far, it can grow for the full season and be picked during its prime.

3. Buy fruits at multiple levels of ripeness.

This way you will have fresh ripe fruit that remains flavorful and fresh until your next trip to the store.

Read on for specific tips on how to select and enjoy seasonal favorites.

Pineapple

• A ripe pineapple’s rind is golden yellow throughout the entire fruit. If it is green, it is not ripe yet and if it is orange, it means the pineapple is overripe.
• The base of the fruit should have a sweet smell. If there is a faint vinegar-like smell, the pineapple may be overripe.
• To cut a pineapple, cut the top and bottom off first. Next, slice the sides off the fruit with a sharp knife. If little brown pits are left on the sides, use the edge of a peeler to pull them off. For easier, more efficient cutting, look at this unique kitchen gadget that does all the hard work for you.

Watermelon

• Look for a discolored yellow spot where the melon was resting on the ground; this indicates the melon had plenty of time to fully ripen in the patch. The same is true for all other types of melons.
• Thump the watermelon. If it sounds deep and hollow, it is good to go. If the thump produces a dull sound, it is not quite ripe.
• A ripe melon should be dull in appearance (not shiny) and fade lighter towards the stem.
• If a piece of the stem remains, it could indicate the melon was picked before it was truly ripe.
• If purchasing watermelon already cut, look for dark red flesh with all black seeds (no white seeds).

Cantaloupe

• A ripe cantaloupe has a sweet aroma.
• Press the stem of the cantaloupe with your thumb – it should give a little under the weight of your finger.
• Melons should feel heavy, even considering their small size. Remember, the heavier the melon, the juicer it will be.
• Store ripe cantaloupes in the refrigerator to prevent further ripening.

Peach

• A ripe peach should be vibrant in color. Some areas of the fruit may be discolored, but there should not be any green spots.
• Press your thumb into the fruit, the more the fruit gives, the riper it is.
• Store peaches at room temperature with the stem facing down. Stacking peaches on top of each other or with other fruit may cause bruising.
• Peaches last longer when placed in a sandwich bag and storing them in the refrigerator.
• To easily remove the skins of peaches, place in boiling water for approximately 20 seconds, then place in ice cold water. Use a knife to remove the skin.

 

Beat the heat with these fresh and fruity summer recipes:

• Grilled Pineapple with Fresh Mint and Frozen Yogurt
• Watermelon Strawberry Chia Smoothie
• Raspberry Peach Cobbler
• Strawberry Grapefruit Spinach Salad

 

Article provided by Haley Billings, intern and dietetic student at Oklahoma State University, and Cooper Clinic Nutrition Services.

Preserve Your Summer Glow

The sun is out and summer fun is in full swing. With additional sun exposure summertime brings, it is important to be aware of ways to properly protect and prevent damage to your skin.

While beauty is more than skin deep, we must not neglect our skin—the body’s largest organ. Our skin provides an important barrier and immune protection plus hydration and vitamin-producing functions. Cooper Clinic Preventive and Cosmetic Dermatologist Kejal Shah, MD, FAAD provides her tip to keep your skin glowing long after summer is over.

1. Seek Shade

When you’re outdoors for extended periods of time, Dr. Shah recommends seeking shade under trees, umbrellas or other shaded structures whenever possible. It’s especially important between 10 a.m. and 4 p.m. when the sun’s harmful UVB rays are the strongest. However, even while in the shade you still receive quite a bit of exposure to the sun’s ultraviolent (UV) rays according to The Skin Cancer Foundation.

2. Avoid Sunburns

Depending on your skin type, it may feel near impossible to avoid getting a sunburn in summertime. Dr. Shah recommends the following practical ways to prevent sunburn.

• Wear sunscreen all the time. Apply one ounce—or the equivalent to two tablespoons—of broad-spectrum sunscreen with SPF 30 or higher to your entire body 30 minutes before going outside.
• Wear a broad-brimmed hat.
• Wear UV-blocking sunglasses along with ultraviolet protection factor (UPF) clothing to help block UV radiation from penetrating the fabric.

Even the glass in your car or home is incapable of completely blocking the penetration of UV radiation. UVA rays penetrate more through the glass than UVB, increasing the risk of skin cancer as well as premature aging. “Consider adding tinted UV-protective film to windows in your car, house and office,” says Shah.

3. Refrain From Tanning

UV radiation, whether from the sun or a tanning bed, is a carcinogen. The light used in tanning beds is UVA, which penetrates the skin deeper and causes skin cancer and premature aging of the skin. Using a tanning bed increases your risk of developing:

• Squamous cell carcinoma by 70 percent
• Basal cell carcinoma by 30 percent
• Melanoma by 75 percent (in people who first use a tanning bed before age 35)

Dr. Shah advocates self-tanning products as an ideal alternative if you’re looking to achieve the perfect summer glow. Keep in mind they do not protect your skin from UV rays and should not be a substitute for sunscreen.

4. Practice Preventive Measures

Using a hand and full-length mirror:

• Start by examining your face, specifically your nose, lips, mouth and ears.
• Moving to your scalp, use a blow dryer to expose each section beneath your hair.
• Check the palms and backs of your hands, not neglecting to check between your fingers and under your fingernails.
• Continue up your wrists to examine both the front and back of your forearms.
• Standing in front of the full-length mirror can assist in checking your upper arms and armpits before you conclude with inspecting your neck, shoulders, back and legs.

Dr. Shah encourages you to see a dermatologist annually for a full-body skin examination to identify potential skin problems before they negatively affect your health. Cooper Clinic’s board-certified dermatologists perform a meticulous screening for cancers, pre-cancers and atypical moles. Our highly trained physicians also discuss past sun exposure, sun protection measures and family history of skin cancer in order to best treat and prevent further damage.

For more information or to schedule a comprehensive skin exam at Cooper Clinic Dermatology, visit cooperclinicdermatology.com or call 972.367.6000.