...think healthier

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

Great things are not done by impulse, but by a series of small things brought together. - Vincent van Gogh


2015 2014 2013 2012 2011 2010 2009 2008
Diet20Journal_jpg
Written by April 30, 2015

Rachel Huber, MPH, RD

Associate Director of Education
The Cooper Institute

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

Young20Girl20Eating20Carrot_jpg
Written by April 20, 2015

Ruth Ann Carpenter, MS, RD

Lead Integrator
Health Integration, LLC

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

emotions_smiley20face_not20smile_mall_jpg
Written by April 16, 2015

Rachel Huber, MPH, RD

Associate Director of Education
The Cooper Institute

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

wheat_bread_jpg
Written by April 9, 2015

Steve Farrell, PhD, FACSM

Science Officer
The Cooper Institute

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

sleeping girl
Written by April 2, 2015

Merissa Hums, B.S. candidate


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

diet20log_apple_tape20measure_XSmall_jpg
Written by March 26, 2015

Gina Cortese-Shipley, MS

Associate Director of Education
The Cooper Institute

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

Business20Team_jpg
Written by March 19, 2015

Lauren Ruzicka B.S., MPH Candidate


Are you sitting down? If so, I hope that in a few minutes, you’ll be motivated to hop to your feet! You are probably aware of the harms of a sedentary lifestyle – the increased risk for obesity, chronic illness, and a shortened life span – but knowing the tragic facts and figures unfortunately doesn’t solve the problem that so many of us face.1,2 Over 80% of working Americans are in sedentary jobs, and on average these workers are at work 47 hours per week.3 If we’re supposed to be moving more, we’re probably not going to find time…we’re going

coaching 3-12-15
Written by March 12, 2015

Rachel Huber, MPH, RD

Associate Director of Education
The Cooper Institute

March is National Nutrition Month. This campaign raises awareness of the importance of making informed food choices and developing sound eating and physical activity habits, which brings to mind an earlier post that encourages healthy behaviors. Year after year national guidelines urge Americans to do physical activity and eat a healthy plant-based diet. And year after year Americans become more sedentary and choose more highly-processed foods high in fat and calories. So what’s the disconnect? Are our healthy messages too complex? Do Americans not see the benefits of a healthy lifestyle? Or, perhaps, are Americans trying to change, but just not using

doctor_exercise_jpg
Written by March 5, 2015

Steve Farrell, PhD, FACSM

Science Officer
The Cooper Institute

Cardiorespiratory fitness (CRF) is defined as the body’s maximal ability to transport and utilize oxygen at the tissue level. Results from the Cooper Center Longitudinal Study (CCLS)1 and other large studies, have consistently shown that individuals with low CRF have higher all-cause, cardiovascular disease, and cancer mortality (death) rates than those with moderate CRF, and that the risk continues to decrease when we look at those with high CRF (Figure 1). In the CCLS, low CRF is defined as a treadmill stress test performance in the bottom 20% compared to others of the same age group and gender. This is

Mixed20Nuts_jpg
Written by February 26, 2015

Gina Cortese-Shipley, MS

Associate Director of Education
The Cooper Institute

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

© 2015 The Cooper Institute / Terms and Conditions / Privacy Policy
Site Design: The Brand Hatchery / Site Development: Canonball Creative