...cut out the soda

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

You must do the thing you think you cannot do. - Eleanor Roosevelt


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Overweight
Written by December 18, 2014

Steve Farrell, PhD

Science Officer
The Cooper Institute

If you are under the age of 40 or so, you might not understand the Dr. Seuss reference in the title of this article. I just couldn’t help myself. Many years ago, it was assumed not only that all fat cells were alike, but also that fat cells were simply storage facilities for fat; and not active metabolically. More recently, we have learned that nothing could be further from the truth. Everybody’s probably familiar with white fat because that’s the type of fat cell we find ~98% of the time in the human body.  It’s also the type of fat

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Written by December 11, 2014

Gina Cortese-Shipley, MS

Associate Director of Education
The Cooper Institute

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 December 4, 2014

Tamorra Jackson, B.S Candidate


As cold weather approaches, so does cold weather. If you’re anything like me, as the temperatures drop, my immune system seems to drop as well. Although flu prevention is promoted widely, the common cold seems to sneak in under everyone’s radar every year. So what exactly is this common cold and how can it be prevented? Common colds are an inflammation of the upper respiratory tract caused by a viral infection. The most common cold viruses are rhinovirus infections that often occur during the fall and spring seasons, and coronavirus which is more common during the winter. They are spread

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Written by November 27, 2014

Rachel Huber, MPH, RD

Associate Director of Education
The Cooper Institute

Happy Thanksgiving to you and your family! Tis the season to give thanks for our many blessings. As I get ready for the fun, family-filled day ahead of me, I am thankful for a previous post that encourages a focus of family, friends, physical activity, and good food in moderation over the holidays. Seems like a simple plan, but wait until you are staring down the never-ending buffet of home-made temptations. Here are some tips to help keep you on track: Drinks If you consume alcohol and/or sugary drinks, limit yourself to one. Egg nog with heavy cream, sugar, and

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Written by November 16, 2014

Anna Winter, (B.S. candidate)


It is almost impossible not to eat out, but if you are watching what you eat, don’t worry, there are still some healthy options out there for you in a world where the fast food industry is growing rapidly. Rarely is it healthy to consume a meal that is of low nutritional value and high in Trans fats, saturated fats, sodium, and calories, but there are ways to make healthier choices when eating out! Some quick tips when it comes to eating out are to make careful menu selections, drink water with your meal, “undress” your food by special ordering

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Written by November 13, 2014

Gina Cortese-Shipley, MS

Associate Director of Education
The Cooper Institute

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 November 6, 2014

Michael Harper, MEd

Associate Director of Education
The Cooper Institute

Keeping the hips level and body stable while walking, climbing stairs, or standing on one leg is important in order to stay steady on the feet, maintain proper body alignment, and ultimately, avoid injury. While the big muscles of the lower body are involved in these types of movements, there are also a number of other often-forgotten muscles that play an important role. The gluteus medius, tensor fascia latae, and hip adductors as well as the quadratus lumborum of the opposite side are all involved. As a group, these muscles make up the lateral subsystem (LS). To enhance function for

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Written by October 30, 2014

Gina Cortese-Shipley, MS

Associate Director of Education
The Cooper Institute

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

10-23 Trick-or-treaters
Written by October 23, 2014

Rachel Huber, MPH, RD

Associate Director of Education
The Cooper Institute

Halloween is upon us. Whether you’re walking door-to-door for neighborhood hospitality or doing the Transylvanian twist at a party this year, I am haunted by an earlier post that offers recommendations for healthier treats and reminds us to snack in moderation. With a little over a week until the trick-or-treaters show up at your door step, you’ve probably started to think about making the trip to the grocery store to buy bags of candy. Or, if you’re like me you’ll be making a second trip to the store because your family already ate the candy that you bought to hand out!

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Written by October 16, 2014

Gina Cortese-Shipley, MS

Associate Director of Education
The Cooper Institute

Just how flexible are you? Have you ever taken the “Sit and Reach” test?  It is a basic physical fitness assessment that evaluates the flexibility of the hamstrings and glutes.  It is believed by many that a good score on this assessment generally indicates good overall flexibility although it is important to keep in mind that flexibility is joint specific. Improving flexibility is associated with improved range of motion, improved circulation, and reduced tension just to name a few. My sit and reach test results inspired me to set some flexibility goals and to share an earlier post that presented evidence

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