...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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Portion Size Helper or Marketing Excess?
Written by February 18, 2010

Rachel Huber, MPH, RD

Associate Director of Education
The Cooper Institute

We don’t do this too often in the Stand Up & Eat blog but I am going to ask you to click on the link below and read the article that it leads to, especially the last four paragraphs.  Then come back to this blog entry because I want to pose some questions to you. Candy Maker Cut the Calories, by Cutting the Size OK.  So the article is an in-depth story about Hershey’s new line of mini versions of some of their favorite branded candies.  Apparently, York Peppermint Patties, Almond Joy, and Hershey’s Special Dark chocolate have gone to

Happy man walking up the stairs
Written by February 15, 2010

Gina Cortese-Shipley, MS

Associate Director of Education
The Cooper Institute

As most individuals recognize, 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 most of the day sitting?  Does all that sitting have a negative impact on health? A study performed by Dr. Katzmarzyk1 and his associates (2009) examined the effects of prolonged sitting on all-cause and cardiovascular death rates in individuals who exercised and those who did not.  The researchers collected information about daily activities including time spent sitting in over 17,000 individuals.  They followed the subjects

What Does 100 Calories Look Like?
Written by February 11, 2010

Rachel Huber, MPH, RD

Associate Director of Education
The Cooper Institute

My cousin told me this week that her five-year old son had learned to count to 100 recently.  One of the ways he learned what 100 looked like was to put 100 Legos on a board.  When he finished he exclaimed, “That’s 100??  Wow!” So I thought it would be fun to see what you would say if I showed you what 100 calories looks like for different foods.  Here goes: ¼ of a large bagel 2 slices American cheese 1 ounce pretzels ¼ cup premium ice cream ¾ can of regular soda 2/3 of single serving bag of potato chips

The "Super" Effect of Clothing on Activity
Written by February 8, 2010

Gina Cortese-Shipley, MS

Associate Director of Education
The Cooper Institute

  The Super Bowl is over. The Saints are Super Bowl champs! Did you get your fill of football food and commercials? The conclusion of football season for many of us means that spring is just around the corner. If you believe Punxsutawney Phil who saw his shadow, however, we are in for 6 more weeks of winter. In past blogs we have discussed the decline in physical activity levels of our nation’s youth and some of the potential reasons. A recent study published in the International Journal of Behavioral Nutrition and Physical Activity has found that inappropriate clothing is

Getting Your 30-30-30
Written by February 4, 2010

Rachel Huber, MPH, RD

Associate Director of Education
The Cooper Institute

In last week’s blog we introduced you to the concept that eating 30 grams of protein at each meal might be a good way to help you manage your weight.  If you haven’t read the blog, check it out and come back here to learn how you can easily get your 30-30-30, even if you are a vegetarian. Where’s the Protein? Protein is found in all food groups.  But as you can see from the table below, meat, poultry, fish, milk products, and nuts, seeds, and legumes are the best sources.   Food Group   Grams of Protein Meat, Poultry, Fish        3

Finally, Actual Cardiorespiratory Fitness Data for the US population
Written by February 1, 2010

Gina Cortese-Shipley, MS

Associate Director of Education
The Cooper Institute

Chances are you have heard news that about 2/3 of the adult U.S. population is overweight or obese.  Ever wonder where this comes from?  The answer is The National Health and Nutrition Examination Survey (NHANES).  This is a government run study directed by the Centers for Disease Control and Prevention.   The purpose is to monitor the health status of the nation so the data can be used to develop health policies, programs, and services that target the least fit members of the U.S. population.  In 1996, the Surgeon General’s report on physical activity and health stated that higher cardiorespiratory fitness,

The Pro(tein) Bowl
Written by January 28, 2010

Rachel Huber, MPH, RD

Associate Director of Education
The Cooper Institute

In case you didn't know, the NFL Pro Bowl this Sunday.  Whether or not you love professional football, if you are interested in managing your weight you should tune in to another type of “pro” bowl.  That is, getting adequate protein in your diet.  (Be mindful that I am saying, “adequate” not “excessive” here.  More on this later.) Weight Management Effects of Protein An emerging body of research1 is suggesting that protein intake may be connected to reduced hunger feelings when compared to other nutrients such as carbohydrate and fat.  It has not been determined why this is so but it

Fitness vs Fatness: Diet vs Exercise for Weight Loss
Written by January 25, 2010

Ruth Ann Carpenter, MS, RD

Lead Integrator
Health Integration, LLC

The diet vs exercise debate for weight loss continues as TV and web sites market their weight loss programs.  A recent study1 performed at Louisiana State University examined the benefits of losing weight by diet only and combined diet plus exercise compared to a control group.  The purpose of the study was to determine if dieting plus exercise provides more health benefits than dieting alone.  Thirty-six healthy male and female, healthy, overweight participants (average age of 39 years) were assigned to either a control, diet, or diet and exercise group.  The diet only group reduced their caloric intake by 25%. 

People Don’t Have a Calorie Clue
Written by January 21, 2010

Rachel Huber, MPH, RD

Associate Director of Education
The Cooper Institute

It is well documented in the nutrition science world that most people can’t count calories correctly.  Need proof?  Take a look at this YouTube clip that we showed you in an earlier blog.  What’s the big deal about being clueless when it comes to knowing how many calories are in different foods?  If you don’t know the calorie content of the foods you eat then you will have a hard time managing your weight – balancing calories in with the calories you burn – over time.  Now test yourself.  What do you estimate is the calorie count for each the

New Health Benefits Cited with Good Trunk Flexibility
Written by January 18, 2010

Gina Cortese-Shipley, MS

Associate Director of Education
The Cooper Institute

Have you ever taken the “Sit and Reach” test?  It is a basic physical fitness test given to participants of all ages to determine trunk flexibility? A good score on this test generally indicates good overall flexibility.  Good flexibility in turn is associated with improved range of motion in movement, and thought to reduce the risk of exercise related injury.  But there is new evidence that being flexible has a strong health related benefit of reducing arterial stiffness. Arterial stiffness in turn is associated with increases in blood pressure which is an increased risk for coronary (heart) artery disease and

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