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

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How Much Meat (Protein) Can Your Muscles Really Use?
Written by November 5, 2009

Rachel Huber, MPH, RD

Associate Director of Education
The Cooper Institute

Many people mistakenly think that if they eat lots of protein their muscles will get larger and that excess protein won’t lead to increases in body weight. Well that’s just not true! As nutritionists we’ve known for a long time that there is a limit on how much protein the body/the body’s muscles will use and that protein contains the same number of calories as carbohydrates – 4 calories per gram. Thus, the daily recommendation for protein is 0.8 grams per kilogram of body weight or 10-35% of calories for the generally healthy person. For example, if someone weighs 150 pounds and

Physical Activity is Good for Mama and Baby
Written by November 2, 2009

Gina Cortese-Shipley, MS

Associate Director of Education
The Cooper Institute

What do all soon-to-be parents want?  A healthy baby.  Being physically active during and after pregnancy may significantly improve the health outcomes for both baby and mother according to two recent studies. Excessive weight at birth is associated with higher rates of health problems – and even death – in newborns.  To test whether a mother’s physical activity level can impact birth weight, researchers in Norway tracked the exercise habits of nearly 37,000 pregnant women1.  The women completed physical activity questionnaires at week 17 and week 30 of their pregnancies.  The weights of their newborns were recorded in a national

Pumpkins Not Plentiful this Year?
Written by October 29, 2009

Rachel Huber, MPH, RD

Associate Director of Education
The Cooper Institute

Pumpkin growers throughout the U.S. are reporting smaller and fewer pumpkins this year. Cool, wet weather during the spring and growing season have resulted in losses due to rot/fungus and late ripening – both this year and last. What does this mean for you? Possibly more difficulty finding that perfect pumpkin and higher prices on canned pumpkin used in pies and breads. But don't write off your pumpkin recipes if the shelves at your supermarket are bare. Pumpkin is packed with healthful nutrients (see Nutrition Facts highlighed below) and warrants a second stop, especially since many only eat it this one time a

Spread the Word
Written by October 26, 2009

Gina Cortese-Shipley, MS

Associate Director of Education
The Cooper Institute

  As a reader of the Stand Up and & Eat blog, you have likely gotten a tip or two or twenty that has helped you be more physically active or eat better. Now we need YOUR help! According to a recently reported survey1, only one-third of U.S. adults know how much physical activity is needed to get health benefits. That’s simply not enough. Granted, awareness of the guidelines doesn’t guarantee that people will meet actually meet the recommendations. But it is a first step (pun intended) to getting people to move more. Researchers interviewed 2,381 people in representative sample

Dare to Be Different this Halloween
Written by October 22, 2009

Rachel Huber, MPH, RD

Associate Director of Education
The Cooper Institute

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! While I’ve vowed to not buy trick-or-treat candy ahead of time next year, or to buy candy that my family doesn’t like, I’ve also decided to buy calorie-free treats on my second shopping trip. My husband thinks it’s just mean to

34 Million Calories Burned in a Single Morning
Written by October 19, 2009

Gina Cortese-Shipley, MS

Associate Director of Education
The Cooper Institute

The picture above is a scene of calorie burning in action. It was taken at the start of yesterday’s Denver Marathon in which over 10,000 people participated.  Let’s do the calorie burning numbers. Say the average race time was 4 hours and 16 minutes, the same as last year’s Denver Marathon.  That comes out to about a 9.5 minute per mile pace.  At that intensity level, the average runner burned about 13.4 calories per minute.  So each runner yesterday burned about 3,430 calories to transport their body along the 26.2 mile route. For comparison purposes, a person who slept in for the duration of the

Know Your Farmer, Know Your Food
Written by October 15, 2009

Rachel Huber, MPH, RD

Associate Director of Education
The Cooper Institute

The U.S. Department of Agriculture (USDA) recently launched a new initiative, 'Know Your Farmer, Know Your Food,' to reconnect the people who purchase and prepare foods (consumers) with the farmers who produce it. With the vast majority of Americans living in suburban and metropolitan areas, so few people know how their food is produced and where it comes from – before the grocery store! With this new initiative, three online tools were released by the USDA's Center for Nutrition Policy and Promotion: 1. Growing a Healthier You: Nutrition From the Farm to the Table. This web page provides facts about specific

Physical Activity Déjà Vu
Written by October 12, 2009

Gina Cortese-Shipley, MS

Associate Director of Education
The Cooper Institute

Talk about a blast from the past.  I was going through some files and found a paper I wrote when I was in graduate school 26 years ago.  The title was, “The No-Diet Method for Weight Control.”  Here are the key concepts from the paper. The extra weight we tend to put on as we age is due to a gradual decline in metabolism which occurs because people lose muscle mass.  A drop in metabolism means a drop in total calories your body burns each day. People lose muscle mass as a natural part of the aging process AND because

How Does Your State Rate?
Written by October 8, 2009

Rachel Huber, MPH, RD

Associate Director of Education
The Cooper Institute

Healthy People 2010 is a set of disease prevention and health promotion objectives for the nation to achieve from 2000-2010. Created by scientists, Healthy People 2010 identifies a wide range of public health priorities including heart disease and stroke, cancer, diabetes, nutrition and overweight, and physical activity and fitness. Individuals, groups, and organizations are encouraged to integrate Healthy People 2010 into current programs, special events, publications, and meetings and use the objectives to monitor changes over time. As 2010 is quickly approaching, the Centers for Disease Control and Prevention (CDC) and other government organizations are beginning to assess whether the

Don’t Let It Rain on Your Parade
Written by October 5, 2009

Gina Cortese-Shipley, MS

Associate Director of Education
The Cooper Institute

Summer has gone and fall is blowing in.  For many parts of the country that means more rain and often an excuse to retreat to the dry comfort of the couch.  But if you prepare both your body and your mind, you can be an all-season exerciser. Prepare Your Body Unlike the Wicked Witch of the West from the Wizard of Oz (she was the one who melted when Dorothy threw a bucket of water on her, remember?), you’re not going to melt if you get wet.  Still, you don’t want to miserable.  Let’s start at the top. Wear a cap

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