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Get Chummy with Cheese

January 20, 2017 Leave a comment

By Kathy Duran-Thal, RDN, LD

Despite a reputation for clogging arteries, cheese is still a beloved food. These days, you don’t have to shy away from cheese to keep healthful eating habits. Cheese can fit into a delicious eating plan and transform simple meals and dishes into culinary delights. The key is portion control and cheese selection.

Cheese contains saturated fat. Cooper Clinic recommends limiting saturated fat to less than six percent of total calories. For example, individuals needing 1,400 calories would aim to consume less than 9 grams of saturated fat per day. An individual needing 1,800 calories would aim to keep saturated fat less than 12 grams each day. Take a look at the cheese infographic below to compare some of your favorites and see how they fit into a balanced eating plan.

Babybel light cheese is a nutrition all-star. One piece is only 50 calories and 2 grams of saturated fat. It also has 6 grams of protein and 150 mg of calcium, which makes it an excellent cheese choice. Now take a look at Parmesan cheese. One ounce

(4 tablespoons) is 110 calories and 5 grams of saturated fat. Generally only 1 tablespoon of Parmesan cheese is plenty, since it has such robust flavor. One tablespoon of Parmesan Reggiano is approximately 27 calories and 1 gram of saturated fat. Try sprinkling roasted vegetables with Parmesan and experience the flavors magnify. This is especially true when roasting vegetables such as Brussels sprouts.

Feta, goat and sharp cheddar are also examples of modestly-flavored cheese. When you’re cooking and you want to maximize the cheese flavor while maintaining a healthy portion, these are the cheeses to use. Big flavor is achieved with small amounts.

These vegetable enchiladas are an example of how to maximize cheese flavor:

  • Spread fat-free refried black beans, sautéed spinach and mushrooms on to a corn tortilla
  • Roll tortilla and place seam side down in small pan
  • Top with green salsa and bake until hot
  • Remove from oven and sprinkle a small amount of feta cheese on top before serving

Moderation is the key to enjoying cheese healthfully. For more information about how Cooper Clinic Nutrition Services can help you build a healthy eating plan, visit cooperclinicnutrition.com or call 972.560.2655.

cheeseinfographic-01

2016 Cooper Fitness Center Member Awards

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: Scott & Michele Kline, Members Since 2008

scott-klineScott and Michele Kline are dedicated to living an active and healthy lifestyle and are quick to encourage and support each other. The couple actively participates in fitness adherence programs and Activ8 member wellness program activities, and they exemplify “a couple that sweats together, stays together.” Michele trains weekly with Chris Parker and also works with Boxing Pro Derrick James. Scott ran the Boston Marathon when he was 25. When he turned 50 he ran his second marathon. In the past three years, he has run 10 more marathons and has completed more than 40 half marathons. They lead by example and are healthy role models for their children. Scott and Michele have enrolled their son, Andrew, in Cooper’s youth programs since he was a small child, and as a teen he is still involved in basketball and other sports programs. They are committed to demonstrating that being active should be a fun part of daily life. The family lights up Cooper with their smiles, and they’re always up for a challenge together.

Female of the Year: Beth Bond Thomas, Member Since 2012

beth-thomasBeth Bond Thomas has a passion for community and fitness. Beth is an avid tennis player, marathon runner and cyclist, and trains with Christian Mazur. She ran the 2016 New York City Marathon as a member of the Race to Cure MS team and raised more than $7,000. She also chaired the 2016 Girls, Inc. Inspirational Open Tennis Tournament in Dallas, which raised more than $31,000. Beth is an incredible role model for her family and fellow Cooper Fitness Center members. It must run in the family—Beth receives the Female of the Year award a few decades after her father, Bill Bond, won the award for Male of the Year.

Male of the Year: E.N. Simon, Member Since 2013

en-simonE.N. Simon is fully committed to getting healthier through fitness, even as he faces a health condition that would make many others give up. He has changed his life through his dedication to exercise. During the past year, he’s improved from sedentary to fit, and has lost 80 pounds in the process. E.N. credits much of his success to his training at Cooper Fitness Center, and his fellow members have noticed the positive changes. E.N. embodies a Cooperized lifestyle and is the ideal Male of the Year.

Classic of the Year: Fred Hoster, Member Since 1973

fred-hosterFred Hoster embodies what it means to Get Cooperized—other members might even consider him to be the “Mayor” of Cooper Fitness Center thanks to his dedication and leadership. Fred is at Cooper Fitness Center every day, helps lead the Classics programming and encourages his fellow Classics to take control of their health. He lives healthfully by giving back to others, sharing his wisdom as a mentor and friend and embracing each day as a gift. Fred is an example of aging gracefully and is a role model for others to do so as well.

Youth of the Year: Jake Serota, CFC Client Since May 2016

jake-serotaAt the age of 10, Jake Serota has already conquered many challenges. He was diagnosed with a condition at age three, which affected his overall health. With the support of his family, Jake is overcoming his health obstacles daily by focusing on eating a healthy diet and exercising regularly. Since Jake started training with Shannon Edwards in May 2016, he has lost 25 pounds. Jake also enjoys swimming laps, practicing Brazilian Jiu Jit Su and has joined his school’s running club. Jake is proud of himself and is dedicated to learning and practicing healthy habits throughout his life.

Most Improved: Alan Tallis, Member Since 2004

alan-tallisAlan Tallis has embraced focusing on his health after retirement. After years of travel and late work nights, Alan decided it was time to take care of himself. Even after facing a few health setbacks, Alan has devoted himself to six days a week of aerobic exercise and at least three days a week of functional strength training with Shannon Edwards. He also participates in weekly Pilates sessions with Mary Ellen Elkhay. On top of his dedication to fitness, Alan takes time to give back at Dallas Children’s Advocacy Center and The Salvation Army. Alan demonstrates no matter your age or circumstance, you can thrive when you focus on health, fitness and wellness.

Activ8 Champion: Maureen Corcoran, Member Since 2013

mauren-corcoranMaureen Corcoran has a noticeable passion for her health and wellness and lives out Dr. Cooper’s “8 Steps to Get Cooperized” daily. After joining Female Focus four years ago, Maureen became a Cooper Fitness Center member and quickly plugged into various activities, including the Activ8 member wellness program. She is constantly working to improve her Activ8 Score and has seen positive results as the year has passed. Maureen finds joy in learning about her health and embraces Activ8 because of this dedication. Maureen is a role model by the way she lives and interacts with others. Her energy and joy are contagious and her healthy lifestyle is a great example to others.

We are extremely proud of the hard work our members put in to living healthy and active lifestyles, and this year’s award recipients fully embody what it means to Get Cooperized. See the video and photos from the ceremony on the Cooper Fitness Center Facebook page. For more information about Cooper Fitness Center membership, visit cooperfitnesscenter.com/members.

Self-Defense as Prevention for All Ages

Prevention isn’t just about taking care of your health and fitness. It’s also about being aware of your surroundings and keeping yourself safe from harm. When it comes to facing bullies and defending against the elements, self-defense is the number one form of prevention. Cooper Fitness Center Martial Arts Pro Mike Proctor explains the importance of learning self-defense at any age.

Mental and Physical Aspects of Self-Defense

Mike notes that most self-defense is mental and emotional, and includes having a plan and being aware of your surroundings at all times. You should have a plan for everything–a house fire, car breakdown on the highway or just walking to your car from the shopping mall. “I tell my students that martial arts are 90 percent mental and emotional, and 10 percent physical,” says Mike.

According to Mike, the physical techniques of self-defense are relatively simple compared to preparing mentally. “We are taught to never make a scene and to not hurt people,” explains Mike. “That makes it hard to go against your instincts when you’re put in a tough situation where self-defense is needed.” Mentally, it’s key to know when you are the most vulnerable; physically, you must know how to defend yourself against various situations.

Who Needs Self-Defense?

Self-defense can and should be practiced by all ages, both male and female. The self-defense course you take should aim at your particular demographic and your physical abilities. Though self-defense is important for everyone, Mike points out the following populations who could benefit most from learning self-defense:

  • Adults and children with special needs: those with special needs, including hearing loss, vision impairment, Down syndrome, Multiple Sclerosis and others, are more likely to be victims of bullying or physical harm because they are more vulnerable targets.
  • College students: college-age young adults, especially females, are at the most vulnerable time of their lives. Being on campus can create a feeling of security, but this is often an illusion.
  • Females of all ages: Mike notes that situations calling for self-defense most often occur to women, no matter the age.

Bullying

Bullying isn’t just something that happens on the schoolyard anymore, and kids aren’t the only victims. Bullying can occur within romantic relationships, between coworkers, online and in various other situations. “When it comes to bullying, it’s important to focus on your attitude and action–what your response will be,” says Mike. As a society, we have a responsibility to recognize bullying (whether it is happening to us or another person) and act to stop it. Learning self-defense can give children and adults the confidence to stand up to a bully should they encounter one and know when to ask for help from others.

How Martial Arts Can Prepare You

Training in martial arts can give you a sense of empowerment that you can do something to protect yourself or others if you are ever put in a situation when it’s needed. Mike recommends treating self-defense courses the same way you would treat CPR certification–take a course about every two years to stay up-to-date and to practice your skills. The skills should become reflexes in order to be most effective. “Taking courses every two years can remind you that danger can occur at any time,” explains Mike. “You can fall into a false sense of security when you’re not practicing often enough, and self-defense courses are a way to always stay on your toes and be aware of the problems you may face in the world.”

Remember that self-defense isn’t a one-size-fits-all mentality. You must be aware of your own vulnerabilities and understand how to combat them. Keeping yourself safe is of utmost importance, and self-defense is the best preventive tool available.

For more information about martial arts programs at Cooper Fitness Center, visit cooperfitnesscenter.com/ProZone.

Create Perfect Parfaits

November 25, 2016 Leave a comment

By Elana Paddock, RDN, LD, CDE and Gillian Gatewood, RDN, LD, CNSC, Cooper Clinic Nutrition Services

Building your own tasty snack from scratch doesn’t have to be difficult. Parfaits can be packed with protein, fiber and other nutrients while having few calories and small amounts of saturated fat. Cooper Clinic Nutrition Services shares four tried-and-true parfait recipes perfect for a healthy breakfast or snack.

Peachy Protein Parfait:

  • ½ cup Daisy 2% Cottage Cheese (90 calories, 1.5 grams saturated fat, 0 grams fiber, 13 grams protein, 100 mg calcium)
  • 4 oz. Dole Diced Peaches, no sugar added (1 single serving container) – (30 calories, 0 grams saturated fat, 1 gram fiber, 0 gram protein, 0 mg calcium)
  • 2 Tbsp. pistachios (24 nuts) – (80 calories, 0.5 gram saturated fat, 2 grams fiber, 3 grams protein, 20 mg calcium)

Layer cottage cheese and peaches and top with pistachios.

Nutrition Information:

  • 200 calories
  • 2 g saturated fat
  • 3 g fiber
  • 17 g protein
  • 120 mg calcium

Quark* with Crunch:

  • 6 oz. Elli Vanilla Bean Quark (1 single serving container) – (80 calories, 0 grams saturated fat, 0 grams fiber, 14 grams protein, 150 mg calcium)
  • ½ cup Kashi Go Lean Crisp (Cinnamon Crumble) – (120 calories, 0 grams saturated fat, 6 grams fiber, 7 grams protein, 40 mg calcium)
  • 2 Tbsp. pecans (9 halves, chopped and toasted, if desired) – (98 calories, 1 gram saturated fat, 1 gram fiber, 1 gram protein, 10 mg calcium)

Mix together Kashi Go Lean Crisp with pecans and layer with Quark.

Nutrition Information:

  • 298 calories
  • 1 g saturated fat
  • 7 g fiber
  • 22 g protein
  • 200 mg calcium

*Quark (or qvark) is a mild and creamy fresh cheese of European origin. It is high in protein and low in fat. Elli Quark is available in a variety of flavors.

Berry Bliss Parfait:

  • 3 oz. (1 single serving container) Oikos Triple Zero Greek Vanilla Yogurt (120 calories, 0 grams saturated fat, 6 grams fiber, 15 grams protein, 150mg calcium)
  • 2 Tbsp. almonds (14 almonds, chopped and toasted if desired) – (80 calories, 1 gram saturated fat, 2 grams fiber, 3 grams protein, 35mg calcium)
  • 1 cup fresh or frozen and thawed blackberries (96 calories, 0 grams saturated fat, 7 grams fiber, 1 grams protein, 0mg calcium)

Mix Greek Yogurt and berries and top with almonds.

Nutrition:

  • 296 calories
  • 1 grams saturated fat
  • 15 grams fiber
  • 20 grams protein
  •   185 mg calcium

Grandma’s Granola-Walnut Parfait:

  • 6 oz. (1 single serving container) Yoplait Original French Vanilla Yogurt (150 calories, 1 gram saturated fat, 0 grams fiber, 6 grams of protein, 200mg calcium)
  • 2 Tbsp. Nature’s Path Love Crunch Apple Crumble granola (70 calories, 0 grams saturated fat, 1 gram fiber, 2 grams protein, 10mg calcium)
  • 1 tablespoon chopped walnuts (7 halves, toasted if desired) – (93 calories, 1 gram saturated fat, 0 grams fiber, 2 grams protein, 0mg calcium)

Layer yogurt and granola, top with walnuts.

Nutrition Information:

  • 313 calories
  • 2 grams saturated fat
  •  1 gram fiber
  •  10 grams protein
  •  210 mg calcium

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

How to Trim Your Thanksgiving Meal

November 22, 2016 Leave a comment

By Kathy Duran-Thal RDN, LD Cooper Clinic Nutrition Services

One of Dr. Cooper’s 8 Steps to Get Cooperized is to make healthy food choices most of the time. The holiday season is often a time of indulgence – delicious homemade meals and desserts are around every corner. Modification is key when it comes to maintaining a healthy weight and keeping healthy habits intact during the holidays. Take a look at the nutritional information for a traditional Thanksgiving meal versus one with lighter options:

healthy-thanksgiving

A few simple swaps and smaller portions can keep you on track to achieve your health goals while still allowing you to enjoy a traditional Thanksgiving meal. Learn more about preparing for a healthy and happy Thanksgiving here.

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

An Ode to Oats

November 17, 2016 Leave a comment

By Gillian Gatewood, RDN, LD, CNSC, Cooper Clinic Nutrition Services

A familiar breakfast darling, oats come in many varieties sure to please a range of taste and texture preferences (find your favorites here). As a standout member of the grain family, oats seldom have their bran or germ removed in processing. Therefore the majority of oats used in our food supply are likely to be whole grains. Cooper Clinic Nutrition Services has long promoted the many health benefits of oats supported by credible research:

  • Fiber-rich oats are slow to digest, making you feel fuller longer. This in turn may help control weight.
  • Research has shown the soluble fiber found in oats is associated with helping lower LDL cholesterol and controlling blood sugar levels. Inclusion of oats in a balanced diet may therefore help reduce risk of heart disease and type 2 diabetes.
  • Oats are a source of phytochemicals (numerous polyphenols jointly classified as avenanthramides), which provide antioxidant, anti-inflammatory and anti-itching agents to the body when ingested.
  • The cosmetic industry has been known to harness the anti-itching properties of oats. The botanical name for oats, “avena,” is where the company Aveeno derived its name.
  • Cool temperatures and plentiful rainfall make ideal growing conditions for oats. The world’s top producers of oats are Russia, Canada, the United States, Finland and Poland.
  • Rolled oats, a.k.a. “old fashioned oats,” and instant oats differ from their whole and steel cut siblings in that they have been steamed and rolled flat. This process decreases the cooking time but not significantly the nutritional value.
  • Oats are a gluten-free whole grain but are often cross-contaminated with gluten during processing. Those with diagnosed celiac disease should opt for certified gluten-free oats after confirmation of disease control by their doctor.

Oats are a tried-and-true breakfast staple. Keep your breakfast game strong and check out this scrumptious oat recipe from Kathy Duran-Thal, RDN, LD, Cooper Clinic Nutrition Services.

To learn more about Cooper Clinic Nutrition Services, visit cooperclinicnutrition.com or call 972.560.2655.

Sit Less, Move More – Exercise Guidelines for Diabetes and Prediabetes

November 14, 2016 Leave a comment

By Elana Paddock, RDN, LD, CDE, Cooper Clinic Nutrition Services

Many people with diabetes do not exercise despite all of its proven benefits. If you have diabetes or prediabetes, physical activity is more than just a way to lose weight – it can also make it easier to keep your blood glucose (sugar) levels closer to normal.

When you have diabetes, your body’s insulin action is less effective in storing glucose and regulating your blood sugars, but exercise sensitizes insulin. During exercise, stored glucose becomes a source of energy for your muscles and as the stores gets depleted, your blood sugar goes down and can stay down for 24-48 hours.

What types and amounts of physical activity are recommended for diabetes?

  • Aerobic exercise includes brisk walking, bicycling, swimming, aerobics, elliptical, dancing, rowing, tennis and stair climbing. Engage in at least 150 minutes of moderate-to-vigorous intensity activity weekly, spread over at least three days per week, with no more than two consecutive days without activity.
  • Resistance training includes exercises with weight machines, free weights, elastic resistance bands, body weight and group strength training classes. Perform these at least two times a week on non-consecutive days.
  • Balance and flexibility training includes yoga and tai chi. Aim for two or three times a week.
  • Light-intensity activities daily (read below under “updates”).

To better fit your schedule, you can break up 30 minutes into 10- or 15-minute segments several times a day. Research has shown the health benefits are similar. Recent studies have also shown that a 15-minute walk after meals can help lower your blood sugar.

What are the updates in the latest exercise guidelines?

People with diabetes are advised to incorporate “light” activities throughout the day, particularly when sedentary for prolonged periods of time (working on the computer, sitting in a meeting or watching TV). Take a light activity break for three minutes for every 30 minutes of sitting. Examples include:

  • Overhead arm stretches
  • Leg extensions
  • Torso twists
  • Walking in place

Exercise Tips:

  • Have a very specific plan. Define what, when, where and for how long you’re going to commit to working out. This will improve your chances of adherence and success.
  • What kind of exercises will you do? Make a list of activities and be creative. If you enjoy what you’re doing, you’re more likely to stick with it!
  • When are you going to fit in a workout? Make a schedule of the specific days and times you will exercise. Prioritize them on your calendar as “appointments.”
  • Are you going to exercise at a gym, in a group class, at a park or track or at home using a workout DVD or technology app? Decide what might work best for you.
  • Do you prefer to exercise solo, with a buddy, in a class or with a personal trainer? Participating in supervised training may provide more health benefits for people with diabetes than non-supervised programs. Plus, the accountability to others can be very motivating.
  • How long will you exercise? Be realistic and set achievable goals. If you are brand new to working out, start with 10 minutes and build up to 30 minutes or more.
  • Keep a log of your exercise to stay on track. You can use fitness technology resources like a pedometer, fitness band or exercise watch to track steps, calories and heart rate. Don’t forget to give yourself credit for what you do-every step counts!

When you have diabetes, prioritize exercise as part of your lifestyle to better control your blood sugars. Beyond managing your diabetes, exercise can help you feel better about yourself and improve your overall health.

For more information about preventing and managing diabetes and prediabetes, visit the Cooper Aerobics website.