Posts Tagged ‘healthy weight’

Happy National Nutrition Month!

“If your lifestyle does not control your diet…eventually your diet will control your lifestyle.” – Kathy Duran Thal, RDN

Cooper Clinic kicked off National Nutrition Month® with a free expo open to the public at Cooper Fitness Center. Despite the icy weather, more than 500 people attended and picked up free samples, recipes and more from 20-plus vendors. National Nutrition Month provides a good opportunity to look at your diet. Cooper Clinic and the Academy of Nutrition and Dietetics put together our top reasons to visit a Registered Dietitian Nutritionist.

  1. You have diabetes, cardiovascular problems or high blood pressure. A registered dietitian nutritionist serves as an integral part of your health care team by helping you safely change your eating plan without compromising taste or nutrition.
  2. You need to gain or lose weight. A registered dietitian nutritionist can suggest additional calorie sources for healthy weight gain or a restricted-calorie eating plan.
  3. You want to eat smart for your family. A registered dietitian nutritionist can help you sort through misinformation; learn how to read food labels; discover that healthy cooking is inexpensive; eat out without ruining your eating plan and more. Cooper Clinic Nutrition Services offers a Healthy Habits for Kids program.
  4. You have digestive problems. A registered dietitian nutritionist will work with your physician to help fine-tune your diet so you are not aggravating your condition. Kathy Miller, Co-Director of Cooper Clinic Nutrition Services, specializes in GI nutrition and celiac disease.
  5. You’re pregnant, trying to get pregnant or breastfeeding. A registered dietitian nutritionist can help make sure you’re getting enough of the nutrients you and your baby need.
  6. You’re caring for an aging parent. A registered dietitian nutritionist can help with food or drug interaction, proper hydration, special diets for hypertension and changing taste buds as you age.
  7. You want to improve your performance in sports. A registered dietitian nutritionist can help you set goals to achieve results—whether you’re running a marathon, skiing or jogging with your dog. Cooper Clinic Registered Dietitian Nutritionist Meridan Zerner is a board certified sports dietitian.
  8. Your teenager has issues with food and eating healthfully or you have a picky eater. A registered dietitian nutritionist can assist with eating disorders such as anorexia, bulimia and overweight issues.

View photos from the Cooper Nutrition Expo, see the recipes that were demonstrated and request an appointment online to meet with a Cooper Clinic Registered Dietitian Nutritionist today!

What is my Metabolic Rate?

September 21, 2012 1 comment

There’s a long list of reasons why I love working at Cooper Aerobics, but at the top of the list is the fact that I am constantly learning how to live a healthier life. That doesn’t mean I count every calorie I eat or burn. But I do feel like I have a general understanding of the amount of calories I eat, and more importantly what my body is getting from those calories – things like nutrition and energy.

I’ve also learned that it’s also important to know how many calories I burn. Did you know that your body is burning calories all of the time? Whether you are sleeping, eating or exercising, you are burning calories. But the question is–how much?

Elana and I after my Resting Metabolic Rate test.

Our Cooper Clinic Nutrition Department offers Resting Metabolic Rate (RMR) Testing, so that you can know exactly how many calories your body burns while at rest. I was able to get my RMR tested the other week (fellow blogger and Cooper Clinic Registered Dietitian Elana Zimelman conducted my test and walked me through the results), and I’m excited to share my experience with you.

To get an accurate number, I was told to fast and avoid exercising for 12 hours prior to the test. I was also advised to avoid caffeine, tobacco, over-the-counter antihistamines and some herbal remedies, as these can alter the results.

Before the test:
Going into the test, all I knew was that this number would tell me how many calories I burned at rest. When I arrived, Elana asked for some basic information (age, height, weight) to plug into the test, as these are all factors that contribute to your metabolic rate. Then she asked me about my current exercise routine – what I do, for how often, how intense – as physical activity is also an important part of your metabolism. Finally, she discussed my goals. Was I happy with my current weight? Was I looking to gain, lose or maintain my current weight? From there, we talked about how I would use the results from the test to help me Get Cooperized.

It’s also important during the test that you are relaxed, so that your heart rate isn’t high. To help, Elana lowered the lights and played some relaxing music, and left me in the room for about five minutes. It definitely worked – I was ready to take a nap when Elana knocked on the door to begin the test.

During the test:
The nice thing about a RMR test is that it is non-invasive. The test is conducted by breathing into mouth piece, which measures oxygen consumption and then analyzes it to determine your RMR. I would compare how it feels to snorkeling. They place a clip (it reminded me of a clothespin) on your nose, so that you are only able to breathe through your mouth. It took me about a minute or two to adjust to breathing like this. After about ten minutes the test was done!

What the test tells you:
I learned so much more than just my resting metabolic rate! I received a two-page printout of my results, which Elana walked through line by line.

My Metabolic Rate Results

What you burn
This is a combination of three things. First is my resting energy expenditure, which is the number of calories my body burns every day if I did nothing more than lay in bed all day. Second, the test showed my lifestyle and activity calories. This is the number of calories I burn by performing everyday activities like walking to my car or eating. Finally, we calculated my exercise calories. This is an estimate of the number of calories I would burn with 30 minutes of moderate exercise. All combined, these three numbers equal my total calories burned per day.

How much should you eat?
To maintain or lose weight, we need to burn more calories than we eat. So taking into account what I burn, the report gives me a daily calorie recommendation depending on whether I want to maintain my weight or lose weight. I currently want to maintain my weight, so my maintenance zone told me what I needed to consume to “eat my metabolism.” Basically, consuming this number of calories should be very comfortable because I’m giving my body exactly what it needs.

Metabolism comparison
We hear people comment on their “slow” or “fast” metabolism frequently. But do they really know if that is true? As a result of my test, I found out how my metabolic rate that compared to a typical person of similar sex, age, height and weight.

What you can do next
Getting a RMR test is just the beginning to living a healthy lifestyle. Once you schedule a test and get your results, a  registered dietitian can put together a personalized plan of action based on your results, to help you maintain a healthy Cooperized lifestyle.

This was written by Christine Witzsche former Communications Director at Cooper Aerobics. Christine is no longer with Cooper Aerobics and we wish her all the best with her future endeavors.