...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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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

Don’t Believe All That You Read
Written by January 14, 2010

Rachel Huber, MPH, RD

Associate Director of Education
The Cooper Institute

The saying goes that you can’t judge a book by it’s cover.  It appears that you may not be able to believe the calorie content posted on the packaging of frozen foods or the menus of some restaurant chains either.  If you do, you might find that attaining calorie balance is hard to do.  Here’s why. In a study published last week, researchers found that on average, fast food (i.e., Taco Bell, McDonald’s, Wendy’s, Domino’s, Dunkin Donuts) and family-style restaurants (such as Denny’s, Ruby Tuesday, P.F. Chang’s, Olive Garden, Applebee’s) underreported the calorie content of certain entrees by 18 percent

Finding the Fountain of Youth in 2010
Written by January 11, 2010

Gina Cortese-Shipley, MS

Associate Director of Education
The Cooper Institute

Is one of your wishes this year to look and feel younger? Who doesn’t want those things! What if we told you we had the answer to the long sought out ‘fountain of youth’? No, it isn’t a magic pill or solution. No, you don’t have to travel far to find it. No, it isn’t something that costs a lot of money nor is it very hard to do. Would it surprise you to know that it is EXERCISE?! Studies, including many done here at The Cooper Institute, have long shown that exercise can defend against all causes of mortality

Slim Chance Awards
Written by January 7, 2010

Ruth Ann Carpenter, MS, RD

Lead Integrator
Health Integration, LLC

The focus of the Stand Up & Eat web site is on helping people attain calorie balance.  The prevention of overweight and obesity are the result of long-term calorie balance.  But if you have followed the Stand Up & Eat Blog for any length of time, you know that attaining calorie balance takes effort.  You have to eat healthfully and stay physically active which is often hard to do with today’s hectic lifestyles and unsupportive eating and exercise environments. Of course, there are plenty of unscrupulous people and shady companies that are happy to sell you a quick fix.  Lest

A New Look at Creating Resolutions
Written by January 4, 2010

Gina Cortese-Shipley, MS

Associate Director of Education
The Cooper Institute

It is that time of year again – time for New Year’s Resolutions. Last year we talked about resolving to get active by setting realistic, specific, and measureable goals in our blog “Resolve to Get Active.” But did you keep those resolutions and achieve as much as you set your sights? If not, you are not alone as it is estimated that more than 88% of those who make New Year’s Resolutions will not reach their goal.1 Ultimately it is an issue of adherence, which is the process or condition of steady or faithful attachment to something. But the problem

A New Year, A New Diet
Written by December 31, 2009

Rachel Huber, MPH, RD

Associate Director of Education
The Cooper Institute

January 1st is a time for making resolutions and losing weight undoubtedly will be high on many people’s goals for 2010.  If you are one of them, here’s a great diet to try:  “Eat more greens and less seeds. “  That’s it.  This is the advice that Michael Pollan, an acclaimed journalist who specializes in exposing the unhealthy consequences of our commercial food industry, including our agribusiness way of farming.  Pollan has written several bestsellers including the “Omnivore’s Dilemma” and “In Defense of Food: An Eater’s Manifesto.”  Both are excellent books that every eater (that’s you!) should read and digest. 

Exercise: A "Brain Booster" for Kids
Written by December 28, 2009

Gina Cortese-Shipley, MS

Associate Director of Education
The Cooper Institute

  Many school districts have removed recess and gym class as required courses.  Studies suggest exercise improves brain function in kids. A recent study1 reported in Psychology of Sport and Exercise studied the immediate effects of exercise on the brain in 7- and 10-year old boys.  Boys in each age group were assigned to either a no exercise (control) or exercise group.  Two tests which measured reaction time and decision making ability were given to both groups.  All boys performed a practice session to become familiar with the tests before the first official testing session.  Then both groups were tested

Antidote for Holiday Calories
Written by December 24, 2009

Rachel Huber, MPH, RD

Associate Director of Education
The Cooper Institute

The holidays have descended upon you and you can’t pass on Uncle Bert’s special eggnog.  Perhaps you have visions of Grandma’s sugar cookies dancing in your head (and on your tongue!).  Maybe you also have not-so-nice visions of having to let your belt out a notch or two the first week of January. Fear not.  You can have your holiday fruitcake and eat it, too.  The antidote for all of these extra holiday calories is – physical activity, of course.   Here’s a list of common holiday treats, their calories, and how how long you would need to do a brisk

Fitness Strategies for Holiday Success
Written by December 21, 2009

Gina Cortese-Shipley, MS

Associate Director of Education
The Cooper Institute

Are you afraid that you’ll gain weight this holiday season?  Or maybe you are worried about maintaining your fitness routine during the busy holidays? Worry no more. There are simple, but realistic ways to stay fit and trim during the holiday season.  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 eaten must equal calories used”.  The good news is you have control over 15-30%

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