...try a new exercise

From The Cooper Institute and Cancer Prevention and Research Institute of Texas

Make your life a mission - not an intermission. - Arnold H. Glasgow


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Written by May 28, 2015

Gina Cortese-Shipley, MS

Associate Director of Education
The Cooper Institute

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Have you tried to quit smoking but been unsuccessful? Well, you’re not alone. In this country, 70% of adult smokers report that they want to quit, yet research shows that it takes the average smoker up to ten attempts to permanently stop this unhealthy behavior.1 Even with medical assistance such as nicotine replacement therapy or the aid of counseling, success rates are still relatively low. Sounds pretty dim but there is hope and it’s not surprising (or at least not surprising to me!) that it comes in the form of EXERCISE. Researchers have looked into the effect of combining exercise

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Written by May 21, 2015

Steve Farrell, PhD, FACSM

Science Officer
The Cooper Institute

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Most of us who are very active know how important it is to consume fluids, carbohydrate, and electrolytes (salts) during endurance exercise. Doing so helps to prevent dehydration and hypoglycemia (low blood sugar), which in turn helps to delay fatigue. The scientific literature is chock full of studies regarding the beneficial effect of sports drinks during long-term exercise. However, less is known about post-exercise nutrition. For endurance athletes who are training on a daily basis, what and when they consume foods and beverages post-exercise has become a hot topic in the exercise science research world over the past few years.

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Written by May 14, 2015

Gina Cortese-Shipley, MS

Associate Director of Education
The Cooper Institute

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Does Exercise Make Us Hungry? There has been much debate about the effect of exercise on appetite and energy intake throughout the years. Although some scientists have proposed that exercise stimulates appetite; most studies do not support this finding. A study published in Medicine and Science in Sports and Exercise4 examined the effect of walking on appetite and food intake. In the study, subjects participated in two different trials – an exercise and a non-exercise (control) trial. On one day subjects walked for 60 minutes on a treadmill at an intensity where they had some mild shortness of breath, but were still able to

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Written by May 7, 2015

Lauren Ruzicka B.S., MPH Candidate


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You may know someone who currently or at one time worked a night shift. Our society is indebted to those who work from sun-down to sun-up in order to keep communities safe, secure, and well-functioning while the majority of us are snoozing. Law enforcement members, firefighters, emergency medical staff, reporters, IT technicians, military personnel, truck drivers, security workers, postal service employees, and countless others sacrifice more than sleep and risk more than exhaustion due to the alternate work schedule that they face. Many factors contribute to the unique health risks that come with working a night shift. Nutrition quality has

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Written by April 30, 2015

Rachel Huber, MPH, RD

Associate Director of Education
The Cooper Institute

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As the summer nears, you may notice more people getting in shape for swimsuit season. Shedding a few pounds and toning muscles in order to look their best at the pool, lake, or beach. Let’s bounce back to an earlier post that reminds us how logging your food and physical activity can help modify your behaviors in support of healthier choices. Study after study has found that people who keep a daily record of foods and beverages consumed as well as minutes of physical activity have greater success balancing calories and achieving and maintaining a healthy weight. In fact, a large

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Written by April 20, 2015

Ruth Ann Carpenter, MS, RD

Lead Integrator
Health Integration, LLC

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Energy balance is all about managing the calories we take in (food and beverages) and the calories we burn off with daily energy needs and physical activity. Increasing physical activity to 60 minutes or more each day is key to increasing the ‘calories out’ side of the balance scale. But, what works for reducing ‘calories in’? A study published in the American Journal of Clinical Nutrition¹ shows that reducing the calorie density of kids’ foods and beverages may be the answer. Calorie density is the amount of calories per gram of food. For instance, 28 grams (1 ounce) of potato

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Written by April 16, 2015

Rachel Huber, MPH, RD

Associate Director of Education
The Cooper Institute

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It’s National Stress Awareness Day! And, in honor of this day, let’s review an earlier post that examines various stressors that may affect your eating habits. In the past week, have you eaten for reasons other than physical hunger? If you’re like most people, you’d answer, “YES!”. True physical hunger is defined as discomfort, pain, or weakness caused by your body’s need to eat food for energy or fuel. On the other hand, psychological hunger is the desire to eat for nonphysical reasons and is often triggered by the environment around you (external triggers) or your moods and emotions (internal triggers). Which of

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Written by April 9, 2015

Steve Farrell, PhD, FACSM

Science Officer
The Cooper Institute

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An earlier blog, Should You Eat Like a Caveman?, covered the rationale behind the Paleo Diet as well as benefits and concerns with this approach. A major emphasis of the Paleo Diet is to avoid grains, including whole grains. Although there is no scientific evidence to support their opinion, Paleo enthusiasts claim that grains ‘cause inflammation’, which leads to an increased risk of chronic disease and early death. Before we take a look at what the science says, let’s review a little bit. All grains contain 3 parts: the bran, germ, and endosperm. A whole grain uses all 3 parts

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Written by April 2, 2015

Merissa Hums, B.S. candidate


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Did you know that not getting enough sleep could impact your weight? When we think about trying to not gain weight, often exercising and cutting calories comes to mind; but getting an adequate amount of sleep can also play a role in managing weight. The restorative process of sleep is important for mental, emotional, and physical health. Sleep quality and quantity have been previously linked to obesity in adults and adolescents. So how much sleep is enough? The recommended hours of sleep stated by the National Heart, Lung, and Blood Institute are 7-8 hours for adults and 9-10 hours for

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Written by March 26, 2015

Gina Cortese-Shipley, MS

Associate Director of Education
The Cooper Institute

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This month, we have learned it’s all about behavior modification – making small changes to daily routines that, hopefully, evolve into healthy lifestyles. As a follow-up, let’s look to a previous post that focuses on adherence to behaviors associated with successful weight loss maintenance. Unbeknownst to many, there are several phases of achieving and maintaining a healthy weight: active weight loss, transition to maintenance of new (lesser) weight, and maintaining the weight loss. The active weight loss phase is often where people put in the most effort, take ”dieting” and exercise to the extremes, and feel pretty good when they lose significant amounts of weight. But experts

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