...cut out the soda

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

Enthusiasm moves the world. - Arthur James Balfour


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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 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 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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Written by February 26, 2015

Gina Cortese-Shipley, MS

Associate Director of Education
The Cooper Institute

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Happy National Pistachio Day! Pistachios are on my list of favorite nuts, along with almonds, cashews, pecans, and most others. Let’s check out a previous post that highlights the nutritional benefits of nuts. I often get asked the question “what is the best nut for you to eat?” And the answer is…there is no “one” best nut. There are many varieties that carry different benefits. For instance, if you are looking for a good source of vitamin E, then almonds are a good choice. If you are looking for a high level of antioxidants or a source of ALA (alpha-linolenic

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Written by February 12, 2015

Gina Cortese-Shipley, MS

Associate Director of Education
The Cooper Institute

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Happy Valentine’s Day weekend! As you consider the heart-shaped candies, red roses, and sweet treats for your loved ones, think about doing something for your heart health, too! Each year since 1963, the President of the United States has proclaimed February as American Heart Month. As the proclamation states, “It is the number one killer of American women and men, and it is a leading cause of serious illness and disability. Across our Nation, we have lost devoted mothers and fathers, loved siblings, and cherished friends to this devastating epidemic.”1 More than 2,200 Americans die of cardiovascular disease each day.

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Written by January 22, 2015

Gina Cortese-Shipley, MS

Associate Director of Education
The Cooper Institute

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As we eagerly prepare our gym bags and raw veggies in support of our 2015 resolutions to exercise and watch what we eat (you are still at them right?!), I flash back to a previous discussion on training expectations that will come in handy as we move forward with our goals. When setting expectations for your results with exercise training it is important to consider the “window of adaptation.” Whenever you begin something new, you have a very large window of adaptation meaning there is a great potential to see significant (and often large) increases in performance. As you become

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Written by January 8, 2015

Gina Cortese-Shipley, MS

Associate Director of Education
The Cooper Institute

Comments 0

It’s only January 8th but doesn’t it seem like those New Year’s resolutions are already a thing of the past? Unfortunately for many, their good intentions have already been abandoned. If you are still on the path to trying to make healthy changes here are some suggestions on how to make those changes lasting. Ask yourself: Do you really want to make this change? We often decide to make a change because someone else is going to, or suggests that we should (or because that is what you do at the start of a new year) but the decision to

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Written by December 11, 2014

Gina Cortese-Shipley, MS

Associate Director of Education
The Cooper Institute

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What are your plans to maintain your fitness routine this holiday season and keep those calories in balance? This hasn’t crossed your mind yet? Not to worry – an earlier post reminds us of some simple, but realistic ways to stay fit during the upcoming food- and drink-filled festivities. In a typical day 60-70% of all calories burned are for basic body needs including sleeping and awakening. Then 10% of the calories you use are for the digestion of food and 15-30% are used during physical activity.1 To maintain your current weight calories taken in must equal calories used. The good news

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Written by November 13, 2014

Gina Cortese-Shipley, MS

Associate Director of Education
The Cooper Institute

Comments 0

Are you one of those people who routinely exercises at least three hours a week – but also spends most of your days sitting behind a desk? It’s awesome to achieve the recommended minutes for physical activity each week, but an earlier blog encourages those who are sedentary throughout the day to move more as exercise alone might not be enough for their health. Most individuals recognize that  physical inactivity has been shown to increase the number of deaths from all-causes, as well as from heart disease and cancer. But what about individuals who meet the physical activity recommendations but spend

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Written by October 30, 2014

Gina Cortese-Shipley, MS

Associate Director of Education
The Cooper Institute

Comments 0

Does it ever seem like you just don’t have enough time to do all you need to do — or want to do — including making healthy lifestyle changes? Unfortunately, there are only so many minutes in an hour, hours in a day, and days in a week. In our busy and fast-paced lives, it’s often difficult to accomplish all we have to do in the time we have available and this can be a big source of stress. While most would agree that stress can be unpleasant (to say the least), many do not realize the affect stress has

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