The Incredible, Edible Egg

October 12, 2017 1 comment

Egg GettyImages-622050064

Eggs are a smart choice for breakfast or any time of day as they are nutritional powerhouses, providing high-quality protein, amino acids and more. Learn more about the incredible, edible egg from our Cooper Clinic Nutrition Services team below.

  1. PROTEIN. A protein-packed breakfast can help sustain mental and physical energy throughout the day. Did you know eggs have 6 grams of high-quality protein and only 70 calories?
  2. ZERO CARBS NO SUGAR. Eggs contain zero carbs and zero sugar. That means you have room on your plate to add whole grains and maybe something snazzy, such as avocado slices.
  3. AMINO ACIDS. Eggs contain all nine essential amino acids. Amino acids are the building blocks of proteins and cannot be made by the body, thus they must come from food.
  4. MORE BANG FOR YOUR BUCK. Eggs don’t come with a complicated, jam-packed ingredient list because they only contain one ingredient—egg! At 17 cents a serving, eggs are the least expensive source of high-quality protein.
  5. NO GLUTEN? NO PROBLEM. Eggs are a fantastic option for some individuals who are avoiding gluten for medical reasons. Combine your eggs with a whole-grain corn tortilla and salsa. Olé!
  6. THE YOLK OF THE MATTER. Enjoy the whole egg while being mindful of your daily total saturated fat intake. Each yolk has 2 grams of saturated fat. Throw in a few extra egg whites (three egg whites have 9 grams of protein) for an amazing omelet and a dose of high-quality protein (15 grams of protein for the omelet). In the past, the dietary cholesterol content of the egg yolk was a concern for heart health. However, according to the 2015-2020 Dietary Guidelines and the American Heart Association, dietary cholesterol is a nutrient of non-concern.

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

Article provided by Kathy Duran-Thal, RDN, LD

Categories: Cooper Updates

Treating Varicose Veins

If you suffer from varicose veins, you know they can be extremely painful, interfering with your daily life. Leg pressure, pain, swelling, throbbing and itchy legs are all common symptoms. Just ask Rick K. Wilson, MD, FASDS, FABVLM, Director of Cooper Clinic Dermatology, who’s experienced the pain firsthand.

“I’ve experienced varicose veins personally,” says Wilson, who developed varicose veins nearly two decades ago. “I had pain and swelling. My legs were uncomfortable standing on a hard floor treating patients, so I decided to take time for myself and get them fixed.”

It’s estimated about 35 percent of Americans suffer from varicose veins. Women are far more likely to develop them than men, due to hormonal changes that begin with puberty and continue into pregnancy and menopause. Genetics are also a major contributing factor and being overweight is a main aggregating factor.

Wilson says varicose veins are often misunderstood, but are a legitimate medical problem that should be evaluated and treated due to an increased risk for Deep Vein Thrombosis (DVT), blood clots and other complications. How do you know which treatment option is best for you? Dr. Wilson discusses which to choose and avoid, and what procedure he ultimately chose for himself.

Who’s At Risk?

Before you can talk about treating varicose veins, you must first understand the cause.

According to the National Institutes of Health, veins have one-way valves that help keep blood flowing toward your heart. If the valves are weak or damaged, blood can back up and pool in your veins, leading to varicose veins.

Treatment Options:

  • Vein Stripping Surgery

When treatment for varicose veins first began, it was common to use a procedure known as vein stripping. Wilson estimates more than 100,000 patients a year in the U.S. would have the surgery.

Vein stripping is done by making cuts through the skin, inserting a rod in the vein and ripping the vein out. Consequently, there is post-operative bruising and severe pain.

“You would scream if you weren’t under general anesthesia,” says Wilson. General anesthesia is also something Wilson says you want to avoid if possible, as it can be hard on your central nervous system.

“We don’t offer this treatment at Cooper Clinic and it really shouldn’t be done anymore,” says Wilson. “When you rip the vein out, other connecting veins and nerves are often damaged, causing nerve injury, swelling bruising and pain. I’ve seen a lot of patients whose leg will swell to about twice the size and the recovery time can be between 2-8 weeks.”

  • LASER Treatment

Advances in technology now allow specialty trained dermatologists and some vascular surgeons to perform a procedure called Cool Touch Endovenous (CTEV) closure.

Using duplex ultrasound to find the location where the blood backflow begins, doctors can make a tiny incision in the skin near the varicose vein,  insert a small catheter into the vein and then use a LASER to heat up the inside of the vein.

“The heat from the LASER makes the vein shrink shut and it dissolves and goes away,” says Wilson. “It’s really slick.”

It also cuts recovery time down dramatically. This is the procedure Wilson chose to have done on his veins.

“I saw patients on a Friday morning, was at my doctor’s office by 2 p.m. and was treated and taken home by 4 p.m.,” says Wilson. “By Monday I was back at work without pain or other complications typical with vein stripping. That’s today’s technology.”

The entire procedure, from start to finish, takes about one to two hours. Wilson says he was one of the first in the country to perform this treatment back in the year 2000, and the technology keeps improving.

  • Foam Sclerotherapy

Foam Sclerotherapy is a treatment that also uses an ultrasound machine for guidance but instead of heat shrinking the vein shut, foam is used.

“We get into the vein and push polidocanol foam into the vein,” says Wilson. “The foam irritates the lining and makes the vein swell shut and heal shut.”

The entire procedure takes less than 30 minutes. While it is quick, Wilson says several foam procedures might have to be done to get the vein to fully close.

Choosing Your Procedure

With several different options on the table, how do you know what’s best for you?

“Educating our patients at Cooper Clinic is a big priority for us,” says Wilson. “We take time to talk with them and decide together which treatment option is best for their lifestyle.”

For more information on varicose vein treatments or to schedule your consultation with Cooper Clinic Dermatology, visit cooperclinicdermatology.com or call 972.560.2667.

Categories: Cooper Updates

The Many Benefits of Boxing

If you’re looking to maximize the benefits of your workout, you might want to consider boxing.

“There’s no better conditioning, in my opinion,” says Cooper Fitness Center Boxing Pro Derrick James. But the advantages go far beyond physical training. Derrick explains why boxing is the “trifecta” of workouts, helping improve your body, mind and self-esteem.

Physical Benefits

If you’re looking to lose weight and tone your body at the same time, boxing can help you get there.

“Boxing helps you lose weight by burning fat,” says Derrick. In fact, you can burn an average of 350 calories in just one, 30-minute boxing session.

“It’s non-stop. You’re punching while moving your feet with little to no down time,” says Derrick. “You’re getting an aerobic workout and strength-training workout at the same time.”

Derrick says it’s also fun, which keeps people coming back for more.

Mental Benefits

Everyone experiences stress from time-to-time, but how do you handle it? Managing stress through exercise and meditation is one of Dr. Kenneth H. Cooper’s 8 Steps to Get Cooperized™.

“Boxing is great because it helps you get your frustration out and trains you to be mentally focused,” says Derrick. “When you start punching, you realize it feels good and many times, you realize you actually need that stress-reliever in your life.”

Derrick says the level of fatigue you attain during a workout also helps you forget you were even stressed in the first place.

Self-Defense

Derrick says approximately 90 percent of his clients are women, many of whom want to learn boxing as a safety measure.

“Boxing is empowering,” says Derrick. “It gives you the confidence so that if you were to be in an unfortunate situation, you know you could protect yourself.”

Derrick says self-confidence continues to increase every single time a client steps into “the ring.”

“I notice they start punching and while they’re doing it, they’re smiling,” says Derrick. “That’s when I know they’re feeling empowered.”

To learn more about the benefits of boxing or to schedule a session with Derrick, visit cooperfitnesscenter.com or call 972.233.4832.

Categories: Cooper Updates

Getting Kids Involved in the Kitchen

September 14, 2017 Leave a comment

91947739[1]_mom and daugther healthyCooking with kids helps them with lifelong, practical skills that go far beyond reading, following directions and measuring. The opportunity to be with loved ones while acting as “sous chef” can help develop a positive, healthy relationship with food as well.

Research shows kids who participate in the kitchen eat more fruits, vegetables and dietary fiber, have a greater willingness to try new foods and have more confidence in the ability to prepare foods.

Below, our Cooper Clinic Nutrition Services team shares eight tips to get kids of all ages in the kitchen.

  1. Food safety first. Remind kids to wash their hands before and after helping in the kitchen.
  2. Be patient and be prepared to get messy. Spills and mistakes happen as part of the learning process. Have fun with it!
  3. Talk about why a food is healthy. Point out each food group in a recipe or explain what a certain food does for their body:
    • Protein helps build strong muscles.
    • Quality carbohydrates provide essential energy for our cells.
    • Healthy fats help absorb certain vitamins.
  4. Encourage tasting along the way. All real chefs sample their creation. When tasting, be mindful of foods that are choking hazards.
  5. Provide age-appropriate tasks:
    • 2-years-olds can tear lettuce, wash fruits, mix and stir easy items.
    • 3-year-olds can knead and shape dough, mix and pour ingredients.
    • 4-year-olds can peel oranges and cut parsley with kid-safe scissors.
    • 5-year-olds can measure ingredients and use an egg beater.
    • 6 years and up can help read recipes and use a knife with adult supervision.
  6. Clean up. It’s part of a chef’s job, so have them help with wiping off tables or returning ingredients to the low shelves.
  7. Ask for a review! What did the kids think of the meal or snack? What could make it different or better next time?
  8. Say thank you. Let them know you appreciated their help and invite them to pick the next snack or meal recipe from a colorful cookbook.

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

Article provided by Patty Kirk, RDN, LD, and Meridan Zerner, MS, RDN, CSSD, LD

Categories: Cooper Updates

Reach For These Healthier TV Dinners

September 8, 2017 Leave a comment

When you think of TV dinners, you likely think of meals packed full of sodium and fat. Today, that doesn’t have to be the case. With so many people choosing to make healthier food choices, many companies offer healthier frozen meal options.

Our Cooper Clinic Nutrition Services team recommends sticking to the following guidelines when choosing a frozen meal:

  • Fiber
    • 3-5 g
  • Protein
    • 15-25 g
  • Saturated Fat
    • 3-4 g or less
  • Sodium
    • 400-600 mg or less

What TV dinners do our registered dietitian nutritionists choose when they’re looking for something quick and convenient? They provide their favorites below.

Patty Kirk, RDN, LD:

  • SmartMade™ by Smart Ones® Mexican Style Chicken Bowl
    • This delicious meal has 21 g protein, 6 g fiber and only 2.5 g saturated fat. You can also add another vegetable or fruit which boosts the fiber even more.
  • Evol Fire Grilled Chicken Poblano
    • This spicy and satisfying meal has 18 g protein, 8 g fiber and only 2 g saturated fat. To boost the protein even more, add a Light BabyBel Cheese. That adds 6 more grams of protein. Throw in some fruit or vegetables for even more fiber and nutrition.

Gillian Gatewood, RDN, LD, CNSC:

  • Luvo™ Chicken Chile Verde
    • I like this meal because it amps up the flavor while only having 490mg of sodium. It also boasts 6 g of dietary fiber, 25 g of protein and only 4 g of less favorable saturated fat. This steam-in-pouch meal always hits the spot and leaves me feeling satisfied. The calories (300 per meal) is a little low to meet my needs at a lunch or dinner, so I round those out by adding a healthy fat, such as 100 calorie pack Wholly Guacamole® or extra veggies.

Elana Paddock, RDN, LD, CDE:

  • Eating Right™ Chicken with Peanut Sauce
    • This meal has lots of Asian flavor and consists of whole wheat linguine and a mix of sugar snap peas and carrots. The meal has 7 g fiber and 19 g protein. The sodium content of 500 mg is also lower than most frozen meals.
  • Healthy Choice® Café Steamers Four Cheese Ravioli and Chicken Marinara
    • This pasta is filled with ricotta and spinach and is high in flavor and low in unhealthy saturated fat (2.5 g). There’s a nice amount of chicken to round out the meal with 19 g of protein. Since there are fewer vegetables in this entrée, you can always pack a bag of raw carrots or sugar snap peas as a side.

Cynthanne Duryea, RDN, LD:

  • Luvo Chicken Chorizo Chili
    • This chili includes red and white beans topped with peppers and kale. The hearty soup contains only 260 calories, 1 g saturated fat and 340 mg sodium, which is quite low compared to other frozen meals. It also has a generous 13 g fiber and 18 g protein. To add volume and nutrients to this meal, add Greek yogurt and fruit.

Meridan Zerner, MS, RDN, CSSD, LD:

  • Kashi® Black Bean Mango Bowl
    • This meal is zippy, tasty and has 11 g of fiber! An added bonus? It contains 10 g of protein and 39 g of whole grains in each serving.

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

 

Categories: Cooper Updates

Long Flight? Try These Simple, Yet Effective Exercises

September 1, 2017 Leave a comment

Whether you’re flying across the country or across the world, long flights can be tough on your body. Cooper Fitness Center Fitness Director and Professional Fitness Trainer Mary Edwards provides simple, yet effective, exercises you can do while in the air.

Movement Based

  • Walk around – try to obtain 5-10 minutes of standing or moving every hour you’re in flight.
  • Foot pumps – raise your foot up and down and side to side. Repeat on the other foot.
  • Foot circles – extend your leg and make circles with your ankle. Make sure you go both clockwise and counterclockwise.
  • Squats – Once the seatbelt sign goes off, stand up and complete some squats. Make sure to hold onto your seat for support.

Isometric Based

  • Squeeze a blanket or soft pillow between your knees. Complete five reps, 10-15 seconds each.
  • In a standing position, extend your hips, stand tall and squeeze your glutes. Complete five reps and hold 10-15 seconds each.

Mobility Based

  • Neck movement – move your neck side to side and in circles.
  • Chest Stretch – pull your hands behind your back for a deep stretch.
  • Hip Flexor Stretch – in a split-stance, hold onto your seat and bow down, extending through your back hip.
  • Calf Stretch – in a split-stance, drive your back knee forward to induce a stretch on your Achilles and calf.

Following those exercises will help ensure your body feels more refreshed once you arrive at your destination. For help maintaining a healthy diet while you’re gone, follow these tips from Cooper Clinic Nutrition Services.

For more fitness tips or to schedule an appointment with a professional fitness trainer, visit cooperfitnesscenter.com.

Categories: Cooper Updates

Back-To-School Lessons From Cooper Sports Pros

September 1, 2017 Leave a comment

If you’re wanting to become the best you can be as an athlete, Cooper Fitness Center has you covered. Our team of five sports pros are here to help you and your kids develop the skills you need to succeed in tennis, basketball, martial arts, boxing and swimming.

While our pros may be at the top of their game now, it wasn’t always that way. In fact, it took hard work to get where they are today.

Our Cooper pros discuss what got them interested in their sport and the lessons they’ve learned along the way. Some were even brave enough to share photos from their early years spent sharpening their skills.

Corey Noel, Tennis Pro

Q: What age did you start playing tennis? corey

A: I actually didn’t start playing tennis until I was 15 years old, which is pretty late compared to most sports pros.

Q: What attracted you to tennis?

A: I loved the athleticism of it, the full-body workout, the strategy and the combination of an individual sport and a team sport wrapped into one.

Q: What are some of the highlights of your career?

A: I  had the highest win percentage on my college team. Later on, I had the privilege of coaching two different high school teams that went on to win the state championship.

Q: What’s the best lesson you’ve learned from playing tennis?

A: No matter how many mistakes you make, understand that it only matters what you do next. Don’t worry about what you’ve done in the past.

Coleman Crawford, Basketball Pro 

Q: What age did you start playing basketball?

A: I started playing basketball in sixth grade.

Q: What attracted you to basketball?

A: I grew up in North Carolina where basketball was an extremely popular sport. I also followed the University of California Los Angeles (UCLA) basketball team closely when Lew Alcindor, commonly known as Kareem Abdul-Jabbar, was on the team.

Q: What are some of the highlights of your career?

A: I was Player of the Year during my time playing for the University of North Alabama. As a coach, I made several NCAA tournament appearances, including my time at Florida State when my team beat Duke, who was ranked number one in the country at the time. I would also say the relationships I had with players and coaches was a big highlight.

Q: What’s the best lesson you’ve learned from playing basketball?

A: Basketball presents life lessons through both victory and defeat. It teaches resilience, perseverance and most of all, character.

Mike Proctor, Martial Arts Pro 

Q: What age did you start practicing martial arts?

A: I began practicing Asian martial arts at age 12. I grew up in a military family so proctorI was surrounded by others practicing the art from about age 5.

Q: What attracted you to martial arts?

A: It’s an art form. It’s about discipline, self-control and attitude. I always say martial arts are 90 percent intellectual and emotional and 10 percent physical.

Q: What are some of the highlights of your career?

A: I would say my students are the highlight of my career. I have 36 black belt students and it’s rewarding to see where they’ve gone in their lives. Many have become police officers and many have gone into the military. I have former students who are now serving in Afghanistan and Iraq.

Q: What’s the best lesson you’ve learned from martial arts?

A: I learned pretty much everything through martial arts, including how to speak properly and stand properly. It’s not just about self-defense, it’s about how you should  live.

Derrick James, Boxing Pro 

Q: What age did you start boxing?

A: I started boxing when I was 5 years old.

Derrick James_boxing 3Q: What attracted you to boxing?

A: My older brother started boxing and like most young brothers, I wanted to be just like him.

Q: What are some of the highlights of your career?

A: My greatest highlight was when I won the National Junior Olympics and the Western Olympic Trials in 1992, which qualified me for the Olympic Trials. As a professional trainer, it’s when my client, Jermell Charlo, won the World Boxing Council World Light Middleweight Championship title. He was my first champion. Of course, Erroll Spence Jr. being crowned the International Boxing Federation Welterweight Champion a few months ago was also monumental.

Q: What’s the best lesson you’ve learned from boxing?

A: Boxing has taught me how to be focused and very disciplined. It’s also taught me to be humble enough to always keep learning.

Marni Kerner, Swimming Pro 

Q: What age did you start swimming?

A: I believe I started swimming as a toddler. I fondly remember many summer days swimming at our community pool as a family. I often swam many laps with my father for workouts when I was growing up. When I graduated from college, I continued to incorporate swimming into my personal training, swim instruction and my own family activity.

Q: What are some of the highlights of your career?

A: I have highlights every day as a swim instructor. It’s everything from a toddler laughing and splashing, to instructing swimmers who have special needs, to bringing comfort to those who have fear of water and challenging those who want to use swimming to improve their fitness level.

Q: What’s the best lesson you’ve learned from swimming?

A: The best lesson I’ve learned from swimming is to respect the water. Swimming is a very challenging cardiovascular exercise and is different from running, biking, etc. The cardio in swimming is vertical activity vs. horizontal, plus there’s the added challenge of breathing in water. It’s a challenge that should be respected at all skill levels.

For more information about our sports pros or to schedule a session with them, visit cooperfitnesscenter.com.

Categories: Cooper Updates