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Canned Food: Can It Be Healthy?

February 12, 2018 Leave a comment

TheCooperized_February2018-BlogFebruary is Canned Food Month, a perfect time to take a closer look at the nutrition behind canned foods. Many patients who visit Cooper Clinic Nutrition Services are convinced all canned foods should be avoided. But not all canned foods are created equal.

Our registered dietitian nutritionists address the pros and cons of canned foods and why you shouldn’t completely avoid the canned food aisle at your grocery store.

 Pros and Cons of Canned Food

Pros:

  • Convenient
  • Less expensive
  • Desirable taste

Cons:

  • May be high in sodium
  • May have added ingredients

The Truth about Sodium

Canned foods can often be higher in sodium than fresh or frozen. When trying to be mindful of your nutrition choices, it’s important to consider sodium content. This is especially true if you have a chronic medical condition such as high blood pressure, kidney disease or diabetes.

In general, Cooper Clinic recommends limiting your sodium intake to 1,500-2,300 mg/day. Remember, it’s important to discuss your specific sodium needs with a registered dietitian nutritionist to learn what is most appropriate for you.

Choose Wisely

For the purpose of this article, our registered dietitian nutritionists compared potassium, folate, magnesium and fiber in pinto beans.

Canned Pinto Beans:

Nutrients

Per ½ cup

Reduced

sodium

Regular, rinsed,

drained

Regular, not

drained

 

Sodium (mg)

 

175

 

*179

 

322

 

Potassium (mg)

 

331

 

*198

 

331

 

Folate (mcg)

 

29

 

*18

 

29

 

Magnesium (mg)

 

40

 

*25

 

40

 

Fiber (g)

 

6

 

6

 

6

Why Rinse and Drain?

Of the three choices, your best option is the reduced-sodium pinto beans.

However, if you can’t find a low-sodium version, rinsing and draining the fluid first can lower the sodium by 41 percent. In this case, rinsing and draining the pinto beans slashed the sodium by more than half. Another bonus─you don’t lose any fiber along the way.

On the flipside, some nutrients such as potassium, folate and magnesium, can be lost as these water-soluble vitamins get leached out in the rinsed fluid.

Bottom Line

Not all canned foods should be banned. Purchase “no salt added,” “low sodium” or “reduced sodium” when available or take the quick and easy step of rinsing and draining the fluid first.

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

 Blog provided by: Elana Paddock, RDN, LD, CDE

Categories: Cooper Updates

CFC Sports Pros Discuss Winter Olympic Games

February 9, 2018 Leave a comment

The 2018 Winter Olympic Games are officially underway in Pyeongchang, South Korea. Our Cooper Fitness Center sports pros mostly compete in the warmer climate of Dallas, but that’s not stopping them from getting in the Winter Olympic spirit.

While some relive their favorite winter Olympic memories, others are considering taking up a new winter sport. Could bobsledding be in one pro’s future?

Marni Kerner, Swim Pro Marni Kerner

  • What’s your favorite Winter Olympic sport to watch? My favorite sport to watch is ski jumping. I think it requires an impressive amount of fearlessness along with power, strength and skill to not only achieve the distance, but stick the landing.
  • Where would you like to see the 2026 Olympics held? Denver would be great. I’d drive right there in 11 hours!
  • If there could be one sport added to the Winter Olympics, what would you suggest? Ice climbing.

 

Coleman Crawford, Basketball Pro

  • If you could compete in a Winter Olympic sport, which would it be? Bobsledding.
  • What’s your favorite Winter Olympic memory? Watching the U.S. hockey team win the gold in the 1980 games.
  • Where would you like to see the 2026 Olympics held? Reno-Tahoe, Nevada!

 

Steve Wahl, Tennis Pro

  • What’s your favorite Olympic sport to watch? Slalom skiing. I think Steve-Wahlit’s pretty amazing what some of those athletes can do and how fast they go and quick they
  • If you could compete in a Winter Olympic sport, which would it be? I’d have to say hockey. I’ve never tried it before, but it looks fun.
  • If there could be one sport added to the Winter Olympics, what would you suggest? Ice fishing.

 

Derrick James, Boxing ProDerrick James_boxing 3

  • What’s your favorite Olympic sport to watch? Speed skating.
  • If you could compete in a Winter Olympic sport, which would it be? I would say hockey. It’s a very rough, competitive sport so it would be a good challenge.
  • If there could be one sport added to the Winter Olympics, what would you suggest? Boxing! It’s already part of the summer Olympic line-up, but boxing is a year-round sport, so I think it should be in both.

 

Mike Proctor, Martial Arts ProMike-Proctor

  • What’s your favorite Olympic sport to watch? I would have to say downhill skiing, because I used to do that myself when I was younger.
  • What’s your favorite Olympics memory? I attended the Summer Olympic Games in Rome in 1960 and it was an unforgettable experience.
  • If there could be one sport added to the Winter Olympics, what would you suggest? Would a big snowball fight count?

 

Corey Noel, Tennis ProCorey Noel

  • What’s your favorite Olympic sport to watch? Since there’s no tennis in the Winter Olympics, I’d have to go with hockey. It’s one of the few winter sports we can play here in Dallas!
  • What’s your favorite Winter Olympic memory? When the 1980 U.S. hockey team beat Russia.
  • Where would you like to see the 2026 Olympics held? Denver, because it’s an awesome city and they’ve never held the Olympics there.

While our sports pros dream of what Winter Olympic sport they’d compete in, you can train with them in their current sport! For more information on our sports pros or to book a session, visit cooperfitnesscenter.com/ProZone.

Categories: Cooper Updates

2017 Cooper Fitness Center Member Awards

January 30, 2018 Leave a comment

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

Mr. & Mrs. Aerobics: Sam and Maria Beys, Members Since 1998

beysIn sickness and in health, Sam and Maria Beys have made fitness a priority in their life together. The longtime members are regulars at CFC, but it wasn’t until three years ago that they started running together on the outdoor track. After Maria achieved her goal to run the Chicago Marathon in October 2014, Sam was inspired to train for one as well. One year later they completed the Chicago Marathon together.

Both of Greek descent, one of their most rewarding running accomplishments was
completing the Athens Marathon in Greece in November 2016. For Maria, who ran
her fi rst mile ever without stopping quite recently in January 2014; it was her third
marathon in three years. And running it together only months after Sam’s battle
with cancer—discovered in his Cooper Clinic comprehensive preventive exam—
was an emotional experience.

They continue to stay focused on living healthy and logging as many miles on the
track as their feet will take them, inspiring all those around them.

Female of the Year: Diane Feffer, Member Since 2002

Often leading the pack and in full conversation with her running buddies,
fefferDiane Feffer has made morning runs on the outdoor track part of her exercise routine for years. When she was diagnosed with breast cancer in late 2016, she attributes her recovery to the physical fitness and mental toughness she’s gained by running. Three days after her first surgery, Diane began walking in her neighborhood. Three weeks later she was back at CFC exercising on the AMT machine until she was cleared to run. She is passionate about sharing her personal health story including the importance of fitness and having an annual mammogram.

Male of the Year: David Chacon, Member Since 2001Chacon

David Chacon is a fixture in Group Exercise, especially indoor cycling and yoga. He’s the first to help newcomers in class get settled in with their equipment, he knows everyone’s name and lends an ear to anyone in need. David is described by his instructors as extremely compassionate, empathetic and humble. He always has a smile on his face and a positive word to share with members and instructors. David is a Cooper ambassador inside and out.

Classic of the Year: Joe Neuhoff, Member Since 2017

classicJoe Neuhoff joined Cooper Fitness Center in February 2017 after battling a severe
illness that nearly took his life. Joe was weak and didn’t function very well yet he was determined to get better. He is now at CFC every day where he has formed many relationships with members and staff. Through his friendly personality and good
will, he is an encouragement to everyone he encounters. Joe is a testament of the ability to gain fitness at any age.

 

Youth of the Year: Andrew Kline, CFC Client Since 2007

Since attending his first Cooper Fit & Fun summer camp and basketball camp at theyouthage of 5, Andrew Kline’s sports and fitness training at Cooper has helped develop him into a leader on and off the track. At the age of 15, he’s already accumulating running accolades including completing two half marathons, making the varsity cross country and track teams this year as a freshman and finishing as one of top 15 freshmen in Texas at the state championship. In addition to running, Andrew takes tennis and basketball lessons at Cooper and strength trains with Chris Parker.

Most Improved: David Chivvis, Member Since 2017

chiivisDuring the short time David Chivvis has been a member, he’s lost more than 200 pounds through his dedication and hard work. In June, his employer (also a CFC member) gifted David with a membership, and he has fully embraced his journey to healthier living. He faithfully exercises—working out at CFC nearly every day for one
to three hours—and has started eating better. David always greets the staff with a big smile and is friendly with everyone he encounters at CFC.

 

Cooper Quest Champion: Cris Hartley, Member Since 2010

Cris Hartley is a standout participant in the Cooper Quest wellness program. CQ
She’s participated in the program since its inception—formerly the Activ8 program—and in 2017 she seized the opportunity to work toward improving her Cooper Quest Score. Between the May Cooper Quest Week and November Cooper Quest Week, Cris improved her blood work, body composition and cardiovascular fitness, increasing her total score by 13 points. She isn’t easily defeated or discouraged, and she faces her health choices with a balanced perspective. Cris shares her story with an attitude of joy.

Categories: Cooper Updates

Go Wild with the Vanilla Wild Plum Seasonal Spa Service

The holiday season has come to an end, but the colder weather is here to stay. It’s time to let your stress melt away and re-hydrate your skin for the winter months ahead. How do you melt your stress away? An indulgent Vanilla Wild Plum pedicure, manicure or body treatment at Cooper Spa Dallas is just what you need.

These luxurious seasonal services are designed to awaken your senses and rejuvenate your skin. Rich in antioxidants, this pedicure helps protect against free radicals and slow the aging process. It also infuses skin with intense hydration, leaving your skin soft, glowing and youthful.

IMG_4986In particular, the Vanilla Plum pedicure experience begins with your feet soaking in a warm, vanilla wild plum scented foot bath. A vanilla wild plum sugar scrub is then applied to gently exfoliate your legs and feet, revealing smooth and radiant skin.

After some cuticle work, buffing of the nails and cuticle oil, it’s time for the indulgent vanilla wild plum mask, which is applied all over the feet and legs up to the knees to soften the skin. The delectable and IMG_4990gentle aromatherapy scent clings to your skin for hours! Legs and feet are then gently wrapped in warm towels for five minutes, so your skin can absorb the benefits of this therapeutic treatment.

After soaking up the revitalizing effects of the mask, legs and feet are rinsed and a soothing massage with sweet cream body milk lotion follows. Finally, your polish color of choice is carefully applied, leaving you with soft, smooth feet to carry you throughout the month.

If you want to experience the Vanilla Plum pedicure personally, make an appointment with one of our skilled technicians. This 60-minute pampering treatment is available at Cooper Spa Dallas for $75 through February 28. Can’t get enough? Go wild and indulge in a Vanilla Plum manicure (40 minutes, $50) and Vanilla Plum body scrub (80 minutes, $155), too. Come in or call us at 972.392.7729 to schedule your appointment today. The spa is open seven days a week and childcare is available through our Cooperized Kidz program.

Categories: Cooper Updates

Build Your Way to Healthier Spaghetti

January 4, 2018 1 comment

Are you counting calories? Trying to increase your fiber intake? Looking to “sneak” more veggies into your diet? You can check all three of your list and still enjoy a warm bowl of spaghetti!

This popular Italian comfort food, while perfect for winter months, can often be high in fat and carbohydrates, but that doesn’t have to be the case. Use the chart below to create your own healthier spaghetti recipe.

Before you build your masterpiece, review these tips from Cooper Clinic Nutrition Services on how to craft your healthiest spaghetti yet.

  • Aim for high fiber
  • Choose whole-grain pasta over white pasta
  • Make sure you get some protein! You can do that in the pasta itself or by topping it with lean protein, such as ground turkey
  • Keep your meal low in saturated fat
  • The more color the better. Mix veggies in with your favorite pasta sauce and or use as noodles

 

Noodle

Serving Size

2 oz. uncooked

White Spaghetti Noodles Whole-Wheat Spaghetti Noodles Explore

Black Bean Spaghetti

Noodles

Banza

Chickpea Spaghetti

Noodles

Zucchini Noodles
Calories 200 180 215 190 10
Fat 1 g. 1.5 g. 2 g. 3.5 g. 0 g.
Sat. Fat 0 g. 0 g. 0 g. 0 g. 0 g.
Carbohydrate 43 g. 41g. 23 g. 32 g. 3 g.
Fiber 2 g. 5 g. 12 g. 8 g. 1 g.
Protein 7 g. 7 g. 25 g. 14 g. 1 g.
Meat

Serving Size

4 oz.

80/20 percent lean/fat

Ground Beef

90/10 percent

lean/ fat Ground Beef

93/7 percent

lean/fat

Ground Beef

99 percent lean

Ground Turkey

Ground

Chicken Breast

Calories 280 190 180 120 130
Fat 22 g. 11 g. 9 g. 2 g. 3 g.
Sat. Fat 9 g. 4.5 g. 3.5 g. .5 g .5 g.
Carbohydrate 0 g. 0 g. 0 g. 0 g. 0 g.
Protein 19 g. 22 g. 23 g. 26 g. 26 g.

 

Sauce

Serving Size

½ C.

Prego®

 Original Spaghetti Sauce

Barilla® Chunky Traditional Trader Joe’s

Organic Marinara Sauce

Newman’s Own®

Marinara

Prego®

Smart Heart Traditional

Calories 70 60 60 70 70
Fat 1.5 g. 1 g. 0 g. 1 g. 1.5 g.
Sat Fat 0 g. 0 g. 0 g. 0 g. 0 g.
Carbohydrate 13 g. 13 g. 12 g. 12 g. 13 g.
Fiber 3 g. 3 g. 2 g. 3 g. 2 g.
Sugar 10 g. 7 g.  6 g. 7 g. 10 g.
Protein 2 g. 2 g. 2 g. 3 g. 2 g.
Sodium 480 mg. 400 mg. 35 mg. 460 mg. 360 mg.

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

Categories: Cooper Updates

Defending the Title

mediadayOn May 27, 2017, Errol Spence, Jr., with the help of his trainer, Cooper Fitness Center Boxing Pro Derrick James,  defeated Kell Brook and took home the International Boxing Federation (IBF) Welterweight World Championship title.

Now, the duo is facing another challenge as Errol looks to defend his title against former two-division world champion Lamont Peterson on January 20. Derrick sat down to discuss what his training routine with Errol has been like since May and how they’re preparing for the upcoming fight.

Q: A lot has happened since Errol’s victory back in May. Fill us in.

A: After the fight, so many celebrities reached out to Errol on social media to congratulate him─Mark Cuban, Jerry Jones of the Dallas Cowboys and LL Cool J to name a few. It was a cool moment for him. Now, he’s back here fighting in America, so we’re expecting a lot of those celebrities to be present at the fight this month.

Errol and I have been preparing for the upcoming fight by really focusing on a lot of conditioning. We’ve also been monitoring his weight so by fight time, he doesn’t have to drop any weight.

Q: Tell us more about the fight against Peterson. 

A: Peterson is a two-time world champion in two different weight divisions. He’s very tough and he’s going to come ready to fight. So, we need to be prepared and be ready. The fight takes place at the Barclays Center in New York City and will be broadcast on SHOWTIME. This is a really important fight for Errol because he’ll be defending his world title.

Q: Are you doing anything different to prepare for this fight?

A: Peterson moves around a bit more than Brook, who Errol defeated back in May. So, I’m having Errol move around a bit more while training to emulate what Peterson might do. He’s a smarter fighter, too, so we’re working to build Errol’s mental game by improving his reaction time. We’ve also been watching a lot of film on Peterson, so we can visualize his punches and movement patterns.

Q: How do you prepare mentally for a fight like this?

A: I try to think of all possibilities Errol might face in a fight and we practice that over and over again. We come up with a strategy so when his opponent does one move, we react with another to counteract that.

Q: What does your training routine look like?

A: Since the fight in May, Errol and I have been training six days a week, about 14 hours a week. We do a combination of strength and conditioning along with boxing. We’ve been traveling a lot the last seven months or so, but we still train even while we’re on the road.

Q: What preparation is left in the final weeks?

A: We’re less than three weeks away from the fight, which means we only have about two weeks left of sparring in Dallas before we go to New York. It’s really exciting; this fight is going to be a huge, star-studded event.

As far as preparation, we’re just focusing more on strategy, we’re watching film a bit more intently and trying to mentally challenge Errol. We’re both really excited and I think Errol is prepared and ready to go.

You can watch Errol battle against Peterson on Saturday, Jan. 20, on SHOWTIME. Visit cooperfitnesscenter.com to learn more about available boxing sessions with Derrick.

 

 

 

 

 

Categories: Cooper Updates

Gluten-Free Baking Guide

December 22, 2017 Leave a comment

Cooking often leaves a bit of wiggle room when it comes to ingredients, but when baking, you’re best served going “by the book.” This is especially true when it comes to gluten-free baking.

The Cooper Clinic Nutrition Services team explains why that is and provides a delicious and nutritious recipe for gluten-free Apple Date Bread.

The Scoop on Gluten

Gluten is a protein found in wheat, barley and rye grains, and is a critical structural element in baked goods. To date, there aren’t any singular gluten-free alternatives to replace gluten, so a combination of gluten-free flours, starches and gums are needed.

Rice and corn are staples in many store-bought, gluten-free products; however, a whole host of alternative gluten-free options are available that offer more nutrient variety and value.

Gluten-free products are often made from refined gluten-free flours. Because they are “specialty foods,” they are not required by law to be enriched as their gluten-containing counter parts are. That means going gluten-free, despite the best of intentions, can lead to poor fiber intake and inadequate amounts of multivitamins.

You can overcome this gluten-free shortfall by reaching for gluten-free whole grains and complex carbohydrate options. Sorghum, amaranth, teff, quinoa, millet, gluten-free oats or chickpea flours can be used as primary ingredients in store-bought or home-made flour blends. Doing so can help boost the nutritional value.

Gluten-Free Substitutions

Finding gluten-free substitutions can sometimes be a challenge, but it is possible to create your own. Below are instructions on how to make sorghum flour blend, oat flour blend and high-protein, gluten-free flour blend.

1. Sorghum Flour Blend

1 ½ cups sorghum flour

1 ½ cups potato or corn starch

1 cup tapioca flour

  • Measure ingredients and whisk together
  • Makes 4 cups

 

2. Oat Flour Blend

2 cups gluten-free oat flour

1 cup almond flour

1 cup arrowroot starch

  • Measure ingredients and whisk together
  • Makes 4 cups

 

3. High-Protein, Gluten-Free Flour Blend

1 cup chickpea flour

1 cup millet, sorghum or amaranth flour

1 cup brown rice flour

1 cup potato starch or corn starch

1 cup tapioca starch

  • Measure ingredients and whisk together
  • Makes 5 cups

 

Apple Date Bread

Yields 15 slices (1/2 inch thick)

  • 3 eggs
  • ½ cup applesauce
  • ¾ cup apple juice or water
  • 1 tsp. apple cider vinegar
  • 1 tsp. vanilla extract
  • 1 Tbsp. vegetable oil
  • 3 cups of any above gluten-free flour blends
  • ½ cup non-fat dry milk
  • 1 tsp. salt
  • 1 Tbsp. sugar
  • 2 tsp. cinnamon
  • 1 Tbsp. xanthan gum
  • 2 ¼ tsp. yeast
  • ¾ cup finely chopped pitted dates
  • 1 tsp. orange zest

Instructions:

  • In a medium-size bowl, mix all liquid ingredients together and set aside.
  • Place all dry ingredients, including yeast, into the mixing bowl and blend flours together on slow speed.
  • Slowly add the liquid ingredients to the dry while the mixer is on low.
  • Beat on high for 3-4 minutes. Mixture should look silky, if the dough is too dry, add additional liquid (apple juice or water) 1 tablespoon at a time.
  • Add the dates and orange zest after the dough has been thoroughly mixed.
  • Place the dough into a 9×5-inch bread pan for 60-70 minutes. Start checking for the bread being done at 55 minutes.
  • When done, remove bread from pan and place on cooling rack. Do not cut or package until the bread cools, approximately 2-3 hours.

Nutrition Information:

Serving size: ½ inch slice

  • Calories: 187
  • Carbohydrates: 39 g.
  • Fiber: 2 g.
  • Fat: 2 g.
  • Protein: 4 g.
  • Iron:7 mg.
  • Calcium: 51 mg.
  • Sodium: 208 mg.

 

Above recipe citation:

Case, Shelley. Gluten Free The Definitive Resource Guide. Saskatchewan: Case Nutrition Consulting, Inc. 2016. Print.

 

 

 

 

 

 


 

Categories: Cooper Updates