Cooper Clinic helps you feel young and stay

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ANNIVERSARY of the founding of Cooper. Aerobics Center in Dallas? Dr. Kenneth H. Cooper started The Cooper Institute in June of that year, and six months ...
CooperHealth summer 2009

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Cooper Clinic helps you feel young and stay active | PAGE 4

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contents

F E AT U R E S

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O N T H E COV E R

Woman’s Guide to Healthy Aging Cooper Clinic can help you age gracefully, healthfully, and actively. 8

L I V E H E A LT H Y

In a Flash Electronic medical records are changing patient care for the better. D E PA R T M E N TS

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K N OW M O R E

News from Cooper Aerobics Center

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L I V E H E A LT H Y

D for Dilemma Don’t rely on the sun to get your daily dose of vitamin D. 12 E AT W E L L

Dining on a Dime Learn how to eat right in a downsized economy. 15 G E T F I T

Balanced Body Strengthen your core, improve posture— and score toned abs—with Pilates.

EDITOR IN CHIEF, COMMUNICATIONS DIRECTOR

Amy George VP, MARKETING DIRECTOR

MEDICAL DIRECTOR

Tom Stumpf

Carolyn M. Terry, M.D.

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ID YOU KNOW THAT 2010 IS THE 40TH ANNIVERSARY of the founding of Cooper Aerobics Center in Dallas? Dr. Kenneth H. Cooper started The Cooper Institute in June

of that year, and six months later he founded the Cooper

12200 Preston Road, Dallas, Texas 75230

FOUNDER AND CHAIRMAN

PRESIDENT AND CEO

Kenneth H. Cooper, M.D., M.P.H.

T.L. (Tedd) Mitchell, M.D.

VP AND MEDICAL DIRECTORS

ASSISTANT MEDICAL DIRECTOR

Camron E. Nelson, M.D. Michele A. Kettles, M.D., M.S.P.H.

Richard R. Constant, M.D.

GASTROENTEROLOGY

Abram M. Eisenstein, M.D.

CARDIOLOGY

John S. Ho, M.D. Nina B. Radford, M.D.

RADIOLOGY

John J. Cannaday, M.D., D.A.B.R. Jennifer Engels, M.D. Angelena Ho, M.D. Thomas E. Kimball, M.D. DERMATOLOGY

Adean A. Kingston, M.D. Rick K. Wilson, M.D. LARYNGOLOGY

Joel W. Woodburn, D.D.S.

are some ways they plan to mark the momentous occasion.



PREVENTIVE MEDICINE

Christopher D. Abel, M.D. Michael C. Chapman, M.D. S. Michael Clark, M.D. Tyler C. Cooper, M.D., M.P.H. W. Lynn McFarlin, M.D. Riva L. Rahl, M.D. Carolyn M. Terry, M.D. Gretchen F. Toler, M.D. Janet Tornelli-Mitchell, M.D.

Clinic. Both will soon be celebrating major milestones. Here

SHARE YOUR STORY

Dr. Cooper and The Cooper Institute have altered the course of health and fitness around the world. Has Dr. Cooper or The Cooper Institute changed your life? Help us honor their impact. Visit www.CooperInstitute.org/impact to share your experiences and to learn more about The Institute’s 40th anniversary celebration plans.

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K N OW

more

Pass It On If you enjoy reading issues

COOPER

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of CooperHealth, feel free to pass them on to your friends and colleagues. Each issue is available in a PDF online. Just visit www.cooperaerobics.com and click on Health Tools; then look for the CooperHealth Magazine link.

GOLDEN COUPLE Congratulations to Dr. Kenneth and Millie Cooper. They celebrated their golden anniversary August 7—50 years of helping improve people’s lives while growing a loving family. Millie Cooper and Dr. Kenneth H. Cooper By Tim Valis Photography

COOPER REUNION Over the past 40 years, physicians at Cooper Clinic have performed more than 240,000 exams and impacted the lives of more than 100,000 individuals by promoting better health and fitness. Data collected during these exams have resulted in more than 600 articles published in journals— significantly impacting preventive medicine policies and

[photo] Millie_KHC 2009 always credit Tim Valis Photography.jpg [caption] Millie Cooper and Dr. Kenneth H. Cooper [credit] Tim Valis Photography

programs throughout the world. In conjunction with the 40th anniversary, The Cooper Institute is bringing back patients first seen at Cooper Clinic in the 1970s and early 1980s. This pilot project, called “Cooper Reunion,” will re-examine the participants for researchers to better understand how the first exam at Cooper Clinic relates to their health today. It will also show how the level of physical fitness over the years has impacted the patients’ health. This is the beginning of a larger scale effort to examine the effects of physical fitness on healthy aging.

www.cooperaerobics.com

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Woman’s Guide to Healthy Aging If 70 is the new 50, and 50 is the new 30, then you must be … as young as you feel By Linda Wasmer Andrews, Contributing Writer

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f you’re a woman older than 50, age is just a number. You can count it however you like—by the candles on your birthday cake or by how many summers you’ve witnessed in your life. Aging with health and grace involves many numbers—your weight, blood sugar, cholesterol, blood pressure, and bone mineral density, to name a few. These health risk factors play a major role in shaping the second half of your life. By keeping close tabs on these numbers, having screening tests, and getting preventive medical care, you can maximize your health and energy. The best really is yet to come.

ready for prime time If you’re like many women 50 and older, you’ve spent years nurturing family, friends, or coworkers. Now it’s time to take care of yourself. Getting an annual comprehensive exam is a great way to start, says Michele

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Kettles, M.D., M.S.P.H., VP and medical director at Cooper Clinic in Dallas. “We’re geared to keeping you healthy as you go,” Dr. Kettles says. “It’s always better to look at these things ahead of the game instead of after the fact.” For Pat Allen, the incentive to get serious about a healthier lifestyle came three years ago during her annual comprehensive exam with Dr. Kettles at Cooper Clinic. Allen’s blood tests showed her blood sugar level was creeping upward. “Dr. Kettles told me if I didn’t get a handle on it, I could become diabetic,” Allen says. “But she also told me losing weight and exercising could help bring my blood sugar down.” It sounded like a tall order to this exercise novice. “But Dr. Kettles was so encouraging,” says Allen. “She really made me believe this was something attainable. I got to work immediately, and before long, I had lost nearly 50 pounds.” Her blood sugar promptly dropped from a pre-

diabetic level to a normal level, where it has stayed ever since. Today, Allen, 72 years young, owns and still helps run an auto dealership in College Station, Texas. She continues to exercise regularly, using a treadmill at home as well as working out twice a week at a local gym with a trainer. She has also made some lasting improvements to her diet. “This was another radical change for me,” says Allen. “I grew up on fried food and biscuits and gravy, and I love that kind of food.” But on Dr. Kettles’ advice, she has found some new favorites, including grilled fish and chicken, berries, kiwi, broccoli, and yogurt. The result: Allen has kept the weight off, even when a broken foot temporarily set back her exercise schedule. Allen also takes medication to help control her cholesterol and to treat a longstanding problem with acid reflux. After combining the medication with a new-and-improved lifestyle, her LDL (“bad”) cholesterol has fallen, while her HDL (“good”) cholesterol has stayed relatively high, and her reflux is not as bad as it once was. Yet perhaps the most important change is the hardest to quantify: “I just feel so much better now,” says Allen.

hormone, and vitamin D. You’ll also be screened for common problems, such as heart disease, diabetes, cancer, osteoporosis, thyroid disorders, memory loss, bladder control problems, depression, hearing loss, and eye disease. “Our goal is to keep you as active as possible for as long as possible,” says Laura DeFina, M.D., former preventive medicine physician at Cooper Clinic who now studies healthy aging at The Cooper Institute. In addition to detecting and treating medical concerns at an early stage, keeping you active involves counseling on exercise, diet, and other lifestyle issues. If you need medication to treat a problem before it gets worse, that’s an option. And if you’re already taking numerous medications, Dr. DeFina says, “Physicians will go through your medicine list and try to hone it down to a list that is generally shorter and safer and that minimizes the risk for drug interactions.”

“Not one thing escapes Dr. DeFina,” says Mary Ann Kilgo, 62, of Dallas. “She’s like a terrier! If there’s anything wrong, she’ll ferret it out.” During Kilgo’s comprehensive exam last September, blood tests detected low thyroid function and high cholesterol. Kilgo is now taking medication for both conditions. She has also ramped up her walking routine, training with a friend to walk a half-marathon this fall, and she has lost 10 pounds. In 2000, Kilgo retired from her career as an attorney with the federal government. “In a quiet, insidious way, my exercise life slipped into a big fat zero,” says Kilgo. By the time she saw Dr. DeFina, she says, “All I did was walk the dog. I needed a jump start to exercise more, which I got by going through the exam at Cooper Clinic.”

Continued on next page: Top six tips for women ...

complete preventive care An annual exam at Cooper Clinic is considerably more detailed than the typical yearly checkup. It’s an in-depth, top-to-bottom look at your health, customized to your needs. It includes a complete medical examination and various lab tests, such as tests to measure blood sugar, cholesterol, complete blood count, homocysteine, C-reactive protein, thyroid-stimulating

www.cooperaerobics.com

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Woman’s Guide to Healthy Aging (continued from page 5) top six tips for women Each woman has different challenges and strengths. Whatever your starting point, the tips below can help maximize your well-being at midlife and beyond.

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GET PLENTY OF OMEGA-3S.

These fatty acids found in fish oil are good for your heart. “But they’re exciting for a variety of other reasons, too,” says Dr. DeFina. They’ve been shown to decrease depression, and researchers are currently studying whether they help maintain brain health in postmenopausal women. To get your omega-3s, the American Heart Association (AHA) recommends eating fish at least twice a week—particularly fatty fish, such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon. The AHA also suggests eating foods high in alpha-linolenic acid (ALA), which can be converted to omega-3s by the body. Tofu, other forms of soybeans, walnuts, canola oil, and flaxseed are good sources of ALA. In addition, talk with your doctor about omega-3 supplements.

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DEFEND YOURSELF WITH D.

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DO WEIGHT-BEARING EXERCISE.

Getting enough calcium and vitamin D is only part of the bone-health story. Exercise is also crucial for maintaining bone density. “For a newbie, I recommend getting a trainer and learning a simple circuit on weight-training machines,” says Dr. DeFina. Weight-bearing aerobic activities, which make the muscles and bones work against gravity, are helpful, too. Examples include brisk walking, hiking, tennis, and aerobic dancing.

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MAINTAIN A STEADY FOOTING.

For older adults, loss of balance is a common problem that can lead to falls. “Once you’ve got osteoporosis and you fall, if you break something, your chance of mortality is much higher,” says Dr. DeFina. Exercises that build the muscles of the abdomen, hip, and back help maintain your balance and support your spine. “Weight machines are great if you’ve got poor balance, because you can brace yourself against the back of the bench,” says Dr. DeFina. Tai chi, yoga, and Pilates also help improve balance and flexibility while they promote greater mind-body awareness.

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TAKE MEDICINE AS PRESCRIBED.

The older you get, the more likely it is that medication will play a role in keeping you healthy. Hormone replacement therapy is not as ubiquitous as it once was, but for women with bothersome hot flashes

and other menopausal symptoms, it may be an option. Cholesterol-lowering drugs help prevent heart attacks and strokes, while osteoporosis medications help prevent or treat bone loss. Such medications can be invaluable when lifestyle changes alone aren’t enough. Antidepressants can help lift a pervasive, persistent depressed mood. Contrary to what you might have heard, “Depression is not a normal or expected part of getting older,” says Dr. DeFina.

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KEEP IMMUNIZATIONS UP-TO-

DATE. Immunizations aren’t just for kids. The government now recommends that all adults ages 50 and older get a flu shot every year. The pneumococcal vaccine, which helps protect against a type of bacterial pneumonia, is recommended for adults ages 65 and older as well as for younger adults with certain health conditions. The shingles vaccine is recommended for adults ages 60 and older. And don’t forget your tetanus booster shot every 10 years. “Tetanus is slightly on the rise in America, and the group in which it’s most on the rise is older adults,” says Dr. DeFina.

There may not be a fountain of youth, but the doctors at Cooper Clinic are a fountain of knowledge when it comes to enjoying a longer, healthier life. Dr. Kettles suggests bringing a list of questions to doctor visits. Educating yourself may be the most important step in ensuring that the years to come are the prime of your life.



Together with calcium, vitamin D helps protect against osteoporosis—loss of bone strength that increases the chance of broken bones. Keeping bones strong is especially important for women after menopause. Research indicates vitamin D may have a host of other benefits, such as helping to prevent cancer, diabetes, high blood pressure, and multiple sclerosis. Vitamin D is found in fish as well as fortified milk and cereal. Your body also

can make it after exposure to the sun. “But we find that most women need supplemental D because their blood levels are low,” says Dr. DeFina. Measuring your vitamin D level—and prescribing supplements, if needed—is a standard part of the Cooper Clinic annual exam.

Cooper Clinic recommends getting a comprehensive exam every year. Call 866-906-COOP (2667) to schedule yours today.



COMING UP NEXT

Men face special health challenges as they get older, too. Watch for our “Man’s Guide to Healthy Aging” in the next issue.

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In a Flash How electronic medical records are changing patient care for the better

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ohn King was in Frankfurt on business for Perot Systems. Extensive travel is part of his job as one of eight cofounders of the global information technology company. But this trip stands out in his mind. “I was out walking in the woods with a colleague on an October Sunday afternoon. As we started uphill, I started to feel my chest tighten,” the 62-year-old says from his home in McLean, Va. “It literally stopped me in my tracks. Fortunately my colleague’s wife is a physician, so we went to her office.” King underwent some tests and made some important phone calls to his wife, his family physician, and his office. What he wasn’t expecting was a return call from Cooper Clinic. “I couldn’t believe it when I answered my cell phone and Dr. Kenneth Cooper was on the other end of the line. Apparently the news traveled fast,” he chuckles. King, along with other company executives, gets a comprehensive physical exam at Cooper Clinic every year. Dr. Cooper had also conferenced in Dr. Camron Nelson, King’s preventive

By Amy George, Editor in Chief

medicine physician at Cooper Clinic. “We talked about my situation and agreed that I needed to stay in Frankfurt and undergo additional tests,” he says, turning more serious. “That speaks volumes about how much they care for their patients. It’s a special relationship.” Fortunately, King was released the next day with a clean bill of health. Two months later, King was back at Cooper Clinic for his physical exam. When his day ended, he received his new Cooper Clinic flash drive loaded with the medical records of his visit. While most patients aren’t able to receive personal guidance by their physician while overseas, much less on a weekend, the flash drive is the next best thing.

wave of the future Hippocrates is known for developing the first medical record in the fifth century B.C. By the 1960s, a new idea had surfaced—moving an individual patient’s medical records from paper to an online format called electronic health records (EHR). Even with more than four decades of advancements in technology, a March 2009 study published in the New England Journal of Medicine says only one in 10 hospitals has instituted basic electronic record keeping. That number is expected to rise with the stimulus bill dedicating $19 billion to hospitals to speed up the EHR conversion process. And President Barack Obama has promised that every government health care agency will go entirely electronic by 2015. It’s up to doctors’ offices and clinics to do the same—so far it’s estimated that only 30 percent of offices with fewer than 50 physicians have.

LIVE

healthy

For the Record ahead of the curve Cooper Clinic is ahead of the curve, implementing the Allscripts EHR system since January 2007. Rob Nelson, Cooper Clinic administrator and Cooper Aerobics president and chief operating officer, says the implementation of EHR is good for patients and the clinic. “Patients experience higher levels of efficiency, quality, and safety,” he says, “while we see lower costs and a faster process.” EHR allows lab test results to be immediately sent to a physician’s computer rather than waiting for someone to walk the paper results to the office. Prescription requests are sent electronically instead of a patient taking the written request to the pharmacy. And patient data is beamed to The Cooper Institute for research, replacing entering it manually. Nelson adds, “Making the process more streamlined means physicians can spend more time with patients. That’s the most important thing.” EHR has a built-in “checks and balances” feature to lessen human error. If a person’s weight is entered as 15.6 pounds instead of 156, the system will not accept it. The system also helps alert physicians to potential drug interactions or drugs taken off the market to make prescribing medications as safe as possible. “All patient medications are entered into EHR. If a drug has been recalled, the system automatically updates and allows us to pull all of the patients that we need to notify,” explains Nelson.

info on the go Cooper Clinic is taking EHR to the next level by providing patients with their medical records in an electronic form—through a flash drive since early 2008—in addition to the paper report mailed after their visit. The handy tool is password-protected, and the widespread technology can easily be used on computers with a USB port around the globe. Dr. Cooper tells all his patients to travel with their flash drive, and when they are at home to keep it in an accessible location. “To borrow a well-known phrase, don’t leave home without it,” he emphasizes. That’s something King is now doing himself. “I sent the flash drive to my family physician so he has the records. Now I travel with it, too,” he says. “I hope to never have another episode like the one in Germany, but if I do I’ll be armed with important information. And Dr. Cooper can enjoy his weekend.”

Keeping medical records is an important part of taking responsibility for your own health. Many of us store financial and house records, and even our pet’s health records, but not our own. While you may feel overwhelmed and powerless navigating the health care system, remember that your medical records are yours and you are entitled to copies from every doctor you see. And remember, if you don’t collect your records yourself, they could eventually be destroyed. Here are seven steps to help you start the process and protect yourself. • Get the results of tests and consultation reports of your next doctor visit, and start that practice for every visit going forward. • Dig through your files to find past records. • Start calling doctors’ offices requesting your records. In the meantime, fill in any gaps in the records by writing what you remember. • Start a journal or log of all your health care going forward. Note any lifesaving facts only you can provide, such as drug allergies. • Carry a health information card with your insurance card at all times. • If your physician doesn’t provide an electronic version of your records, create your own. Buy a flash drive and save your list of medications, family history, test results, and other lifesaving information. • Always take your written or electronic records with you when you travel.

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healthy

D for Dilemma Don’t rely on the sun to get your daily dose of vitamin D

By Todd Whitthorne, President and CEO, Cooper Concepts

Is your vitamin D level where it needs to be? Statistics show probably not. A March 2009 study published in the Archives of Internal Medicine estimates that 77 percent of all American adults and adolescents have vitamin D insufficiency (less than 30 ng/ml). The estimates are even more alarming for individuals with darker complexions—the darker the skin, the harder it is for the body to manufacture vitamin D—90 percent for MexicanAmericans and 97 percent for all nonHispanic blacks. What makes these statistics important is that low vitamin D status is now associated with an increased risk for heart disease, at least 17 types of cancer, diabetes, depression, asthma, lowered

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immunity, autoimmune diseases, chronic pain, arthritis, osteoporosis, macular degeneration, and multiple sclerosis. Leading researcher Cedric Garland, Dr.P.H., at the University of California, San Diego Medical Center Moores Cancer Center, says in an American Journal of Public Health article, “The benefit of vitamin D is as clear as the harmful link between smoking and lung cancer.”

not enough Vitamin D is known as “the sunshine vitamin” because the body makes it when the skin is exposed to the sun’s UV-B rays. Dietary intake will also impact your vitamin D level. Although fish is one of the best food sources of vitamin D, the average American eats fish only once every 11 days. There are two primary reasons why most of us lack vitamin D, according to

the authors of the Archives of Internal Medicine article. The most significant factor is increased use of sunscreen. Sunscreen with a sun protection factor (SPF) of 15 decreases the synthesis of vitamin D by 99 percent. In addition, decreased outdoor activity and obesity have been associated with vitamin D insufficiency. Not only are most Americans lacking enough vitamin D, the levels appear to be going down, not up. Data from the National Health and Nutrition Examination Survey (NHANES) shows that the average vitamin D level has dropped 6 ng/ml between 1988 and 2004.

determining D levels There is only one way to determine your vitamin D level—a blood test called 25-hydroxyvitamin D. The test is not usually covered by insurance and can

Donald Trump, M.D., a medical oncologist at the Roswell Park Cancer Institute in Buffalo, N.Y., recommends his chemotherapy patients have vitamin D levels between 60 and 70 ng/ml, which he describes as “high normal.”

supplement the sun One of the best ways to ensure your vitamin D level is appropriate is to use supplements. Vitamin D(3) is recognized to be more bioavailable than D(2). How much is needed varies greatly based on age, skin tone, time of year, sun exposure, where you live, weight, and other factors. While Dr. Garland and other researchers recommend a daily oral intake of 2,000 to 2,400 IU of D(3) for adults, Cooper Clinic suggests consulting with your physician on what your specific intake

should be based on your vitamin D test results, age, and health issues. In addition to supplements, such as the Cooper Complete Vitamin D(3) product, be sure you are eating fatty fish like salmon and incorporating some fortified foods such as low-fat milk in your diet. It’s impossible to guess what your vitamin D level is, so it’s critical to ask your doctor to check it. The odds are your level is lower than it should be. But the good news is it’s easy and inexpensive to correct.



cost between $100 and $200. “Insufficiency” is defined by a level less than 30 ng/ml. Vitamin D “deficiency” is a level less than 20 ng/ml. “Toxicity” does not begin until your vitamin D level hits at least 150 ng/ml. Of interest, lifeguards in La Jolla, Calif., have vitamin D levels around 100 ng/ml. The recommended target level for vitamin D is open to debate. Most experts agree your vitamin D level should be at least 30 ng/ml. However, Cooper Clinic recommends patients target 40 ng/ml as a baseline. To help with specific health issues, Dr. Garland’s research indicates a woman drops her risk for breast cancer by 50 percent if her level is 52 ng/ml or greater, and the risk for colon cancer drops in half when the level is 34 ng/ml or greater.

Are you getting enough vitamin D? Schedule a comprehensive exam to find out. Call 866-906-COOP (2667).

Cooper Comparison 76 percent of the men. Because CooperFit is optional for Cooper employees, one might argue that those who participate are “self-selected” and most likely are healthier than nonparticipants. That may be, but it still emphasizes the significant number of people who are not getting adequate levels of vitamin D. Case in point, 35 participants (more than 10 percent) had vitamin D levels of 19 ng/ml or less—considered deficient. Testing a large population for vitamin D can be costly. But companies shouldn’t rule it out. Based on the volume of scientific evidence showing the importance of vitamin D to lower disease risk, the investment is well worth it for employee health and wellness.



Many people think Cooper Aerobics Center employees must be healthier than the rest. Thanks to Cooper’s internal employee wellness program, CooperFit, staff have access to information, programs, and encouragement to help them incorporate healthy habits into their own lives. In March, participating staff in CooperFit underwent health screenings, and for the first time ever, had their vitamin D levels checked. While the tests helped provide employees with baseline information, Cooper leaders also wanted to see how employees stacked up against the national average. Nationally, 77 percent of American adolescents and adults fall below a baseline level of 30 ng/ml. We found out that Cooper associates also have room for improvement. A total of 340 men and women were tested—93.5 percent were employees and 6.5 percent were spouses. Of those, there were 231 women (68 percent) and 109 men (32 percent). Overall, 38 percent of those tested had vitamin D levels less than 30 ng/ml. That’s certainly much better than the national average, but it still reinforces the need to improve—especially since Cooper Clinic recommends patients strive for vitamin D levels of at least 40 ng/ml. With that as a standard, 67 percent of those tested were below the bar—63 percent of the women and

GET FIT ON THE JOB

Cooper Corporate Solutions implements wellness programs like CooperFit for companies of all sizes across the country. For more information, call 972-560-3263 or visit www.cooperaerobics.com and click For Companies.

www.cooperaerobics.com

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well By Jennifer Neily, M.S., R.D., C.S.S.D., L.D., Contributing Writer

How to eat right in a downsized economy andy Brannon desperately needed to get to the grocery store but money was tight. She scoured her pantry and found packages of dry red and black beans. After soaking the beans overnight, she put them in her slow cooker with two cans of fire-roasted diced tomatoes and a can of Ro-Tel® tomatoes. Adding a salad and some cornbread, she threw together an easy, delicious, and nutritious meal. The best part is it only cost her pennies from her pocketbook. During a tough economy, many people rediscover the economies of eating home-cooked meals. Here are a few easyon-the wallet foods that offer great nutrition to incorporate at home.

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economical. There are so many choices of beans available— black, kidney, white, navy, cannellini, pinto, garbanzo, and more. Black beans and rice is a classic combo—less than $1 per serving. Canned beans are easier, but pricier. A 15-ounce can is about a dollar, which will provide about 1-3/4 cup, vs. a pound of dried beans, which will cost just about the same but make 5 to 6 cups—almost four times more for the money. Lentils are easy to prepare and relatively quick-cooking. Soups are the most common way to include them. Pair with a green salad and some whole-grain bread or brown rice for a wonderfully wholesome vegetarian meal. Make a habit to go meatless on Mondays and more often during the week to save money. Visit www.meatlessmonday.com for ideas.

beans and lentils

canned salmon

Loaded with fiber. A great source of protein. A nutrition powerhouse. Beans and lentils are extremely versatile and incredibly

Salmon is such a great source of omega-3s. What better way to get the health benefits of fish oil than from the real thing?

TIPS TO EAT SENSIBLY AND $AVE •

• • •

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• • • • • •



Buy in bulk. Divide and freeze family packages of meat/poultry/fish. Buy what’s in season. Clip coupons and follow sales. Shop from a list to avoid unplanned purchases. Shop without the kids to avoid unwanted distractions and temptations. Avoid 100-calorie snack packs. They are no bargain. Instead buy larger packages and divide into individual snack bags. Avoid prepackaged foods. Skip the prewashed salad greens and precut

fruit and veggies.







Practice portion control. Eat the recommended “deck of card size” piece of meat/poultry/fish. Eat at home. It not only saves money, but calories. And it gets the family together. Pack your lunch. Spending $10 (or more) five days a week eating out adds up. Cook in quantities for two or more and freeze leftovers or pack them for lunch. Choose generic or less expensive store brands.

Invest in a slow cooker for efficient one-dish meals.

GET EXPERT NUTRITION ADVICE.

For more information or to schedule a nutrition consultation with a Cooper Clinic registered dietitian, call 972-560-2655 or visit www.cooperaerobics.com.

Healthy eating for less. No expiration date.

Most canned salmon is wild, rather than farmed. Fresh wild salmon may cost $20 per pound, but a 15-ounce can is only about $3. Make salmon salad just as you would tuna. Add bulk by tossing in veggies such as chopped celery, cucumber, red onion, tomato, and more. The extra volume cuts back on calories and boosts the nutritional value and fiber. Some canned salmon may have the fine bones which are edible and provide the added benefit of calcium. Salmon tacos, salmon burgers, or salmon cakes are some other terrific meal ideas. Search Eating Well (www.eatingwell.com) and Cooking Light (www.myrecipes.com) web sites for recipes.

pasta Pasta is the base for a marvelous meal. Instead of loading up with heavy meat sauce and cheese, use a light marinara. Or sauté some veggies in a small amount of olive oil with garlic and toss with pasta. A pound of pasta will cost less than $2 and provide four to six servings. Whole-grain wheat pasta is not that much more expensive and has added health benefits. Whole grains contain phytonutrients—such as flavonoids, lignans, and phytic acid—and antioxidants that fight damage to cells. And diets rich in whole-grain foods and other plant foods and low in saturated fat and cholesterol may help reduce the risk for heart disease. Pair with a dark green salad with vinaigrette dressing for a complete meal. For recipes with whole wheat pasta, visit www.barillaus.com.

eggs Have you ever had breakfast for dinner? Why not? Eggs are a high-quality protein at a very low price. About 13 cents and 70 calories (per large egg) buys you 6 grams of high-quality protein—nearly a quarter of your daily choline and selenium needs—and 13 essential vitamins and minerals in varying amounts. Make an egg-white omelet with loads of veggies and 2 percent cheese; serve with whole wheat toast and fruit. Remember, people with heart disease should limit eating egg yolks to two per week. Check out the American Egg Board for recipes: www.incredibleegg.org/recipes-and-more.

whole chicken Whole chickens are another supermarket bargain. Buy a whole chicken instead of the more expensive boneless, skinless chicken breasts. Oven roast, remove the skin and bones, and use in pasta dishes, salads, stews, soups, sandwiches, and casseroles. Check out the blog Cheap Healthy Good to see how to make 17 meals out of one 7-pound whole chicken for a mere $26. www.cheaphealthygood. blogspot.com.

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GET

fit

Balanced Body Pilates gets down to the core By Stephanie Ashenfelter, M.P.H., Creative Services Manager

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ilates, like aerobics, has experienced its own misperceptions. If you’ve thought it’s just an exercise fad, just for dancers, or just for women, think again. Pilates stretches and strengthens, benefits men and women of all fitness levels, and has been incorporated into people’s workout regimens since the 1920s. For Cooper Fitness Center members Carol Voirin, Pam Borders, and Jennifer Griffin, Pilates has been the answer they were looking for to achieve very different health and fitness goals. Voirin started Pilates as “a last-ditch effort to relieve chronic back and hip pain before starting routine cortisone shots.” Borders, at the age of 60, takes Pilates to keep her body lean, long, and strong. And for Griffin, Pilates helps her live life. In 2007 she lost her hands and legs due to an infection in her body, and Pilates has helped her develop the balance and core strength she needs for daily living. Donna Fisher, Pilates director for Cooper Fitness CenterDallas, says the results these women have experienced demonstrate the effect Pilates can have on any “body.” “Joseph Pilates, who developed Pilates, trained the body, not the movement,” Fisher explains. “All of our bodies are designed to make the same basic movements. Over time our personal habits create variations in flexibility, range of motion, and core strength. Based on our clients’ bodies and needs, we customize the workouts to get their bodies back in balance.” Pilates works the core—your abdomen, lower back, hips, and buttocks. Strengthening this area allows you to better control your movements head to toe. The two basic types of Pilates workouts are matwork (exercises done on the floor) and exercises performed on specially designed equipment such as the reformer, cadillac, barrel, and wunda chair, among others. Both types consist of a series of exercises performed in a specific order and done repetitively, but Fisher notes that the exercises achieve different results. “Matwork is about 80 percent flexion work focused on opening up and lengthening the body. The exercises progressively get more challenging by moving the limbs farther away from the center of the body, putting complete focus on the core. “Exercises on the equipment,” she continues, “incorporate flexion, extension, lateral movements, and rotation. They work to open up the body, create more extension or length in the body, and train the proper muscles to perform movements we use in everyday life.” Focusing on proper breathing, correct spinal and pelvic alignment, and controlled movement is also key. With your body and mind in tune, Pilates’ long list of results include

Guest Pilates instructor Kathi Ross Nash has Cooper Fitness Center Pilates Director Donna Fisher perform the breast stroke with a long box on the reformer.

Pilates Bodies From private to small group sessions using mats to Pilates equipment, Cooper Fitness Center’s certified Pilates instructors in Dallas and Craig Ranch offer training to fit your needs and fitness goals. Sessions include: • Group mat classes • Classes for men • Private and semiprivate sessions • Small group classes • Prenatal and postnatal sessions Classes vary slightly by location and are open to nonmembers. For pricing and to schedule an appointment, call Dallas at 972-233-4832 or McKinney at 214-383-1000, or visit www.cooperaerobics.com.

improved flexibility and strength, toned, lean muscles, good posture, and increased balance and coordination. Pam’s husband, John Borders, also takes private Pilates sessions. Having played NCAA Division I basketball in college and now maintaining an exercise program, Borders has experienced a trimmer, stronger core and has a more natural, upright posture with Pilates. “I began Pilates about eight years ago to fill the day between my two weight-training sessions. I thought the stretching might be good for me,” he says. “I would recommend it to other men as something to add to their routine because you see better and different results than conventional training.” www.cooperaerobics.com

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