================================================================ The Wellness Insider Scientifically Based Health Information from The Cooper Aerobics Center http://www.cooperwellness.com March 21, 2002 Welcome to the March Edition of the Wellness Insider! ================================================================ PLEASE NOTE: We have recently updated our newsletter sign-up form to a quick pop-up window format. The window will appear on any page that you access through this newsletter. You can choose to turn off the message by clicking on the checkbox that reads, "Do not show this window in the future". ***************** SHOP ONLINE!!! http://www.cooperwellness.com/store/ ***************** If you would like to view the HTML version of this newsletter, please cut-and-paste the following URL into your browser: http://www.cooperwellness.com/Newsletter/031902_Vol01_Issue07.htm ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ A MESSAGE FROM DR. COOPER ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Take Responsibility for Your Own Health! If you listen to our radio program then you know I believe that your health is not your doctor's responsibility. It's also not your spouse's, or the government's responsibility. Your health is your responsibility. I also believe, and this comes from practicing preventive medicine for more than 40 years, that with just some routine tests you can dramatically increase your chances of living a long and healthy life to the fullest. At Cooper Clinic we specialize in prevention and early detection. On a routine basis we discover heart disease and cancer, which often times are completely asymptomatic. The good news is that in the majority of these cases we have caught the problem early enough so that it can be treated without significant consequences. I feel that everyone, especially anyone over 40 years of age, should have some sort of annual physical. The following is a list of what I strongly suggest you have completed annually: Blood Profile. This needs to include: a. Total cholesterol, HDL, and LDL. Ideally your total cholesterol should be below 200 (180 if you have a family history of cardiovascular disease). The HDL (or "good") cholesterol should be above 40 for a man and above 45 for a woman. The LDL (or "bad") cholesterol should be below 100. The ratio, or atherogenic index (Total cholesterol divided by your HDL cholesterol) should be as low as possible, below 4.0 for a man and 3.5 for a woman). b. Triglycerides. This is another measure of the fat in your blood. This should be below 125 mg/dL. c. Homocysteine. Although this has been referred to as "the cholesterol of the 21st century, many doctors do not routinely measure homocysteine. That's a shame because elevated homocysteine has been linked to heart disease, stroke, colon cancer and just recently, to Alzheimer's disease. This level should be below at least 10 nmol/mL, and preferably 9 nmol/mL. The best way to lower homocysteine is with the proper combination of B vitamins, 25 mg of B6, 400 mcg of B12 and 800 mcg of folic acid. d. C-reactive protein. Also known as CRP, this protein is a measure of inflammation in the system and has been directly linked to heart disease. Again, because much of what we know about CRP is fairly new, many doctors do not routinely have it measured. I suggest you insist on it. It should be below 0.3 mg/L. e. Fasting Blood Sugar. This will show if you are diabetic. Diabetes, especially Type 2 or Adult Onset Diabetes, is on the rise and many Americans don't even know they have it. Ideally your fasting blood sugar level should be below 100 mg/dL. f. Anemia. Again this often goes undiagnosed so make sure you are tested. g. Uric Acid. This measures your metabolism of purine-containing foods and an elevation is associated with GOUT. The normal value is less than 8.0 mg/dL. 2. Urinalysis. The urine needs to be evaluated for the presence of infection, an indication of diabetes or a malfunction of the kidneys. 3. Stool sample. Colon cancer is a very prevalent cancer but is not deadly if caught early. An occult blood test is not expensive and can absolutely save your life. 4. Blood Pressure. Again, a very simple test but millions of Americans are unaware they suffer from high blood pressure (hypertension). High blood pressure is known as the silent killer and is the leading cause of stroke. Ideal blood pressure is 120/80 but should be at least below 135/85. There are many ways to lower blood pressure naturally; the most effective is simply losing weight. 5. Maximal Stress Test. Besides a laboratory test of oxygen consumption, this is the best measure of fitness and possibly the best detector of heart disease. Make sure your physician is qualified to perform a maximal stress test and that the test utilizes at least 10 leads. We highly recommend a maximal stress test at least every two years. 6. Resting Heart Rate, Max HR, and Recovery HR. Your heart rate, or pulse, measures how many times a minute your heart beats. The average resting HR for a man is 72. For a women the average is about 76. As a general rule, the better shape you are in, the lower your resting heart rate will be. Your maximal HR and recovery HR will be determined as part of your stress test. The recovery HR is a great indicator of your "heart health." After a bout of intensive exercise, your heart rate should drop at least 12 beats/minute within the first minute. If not, you may have an underlying heart condition. 7. Body Mass Index and Percent Body Fat. The Body Mass Index (or BMI) is what the government uses to measure appropriate height/weight ratios. An ideal BMI is between 18.5 and 24.9. Overweight is between 25 and 29.9. Obese is from 30.0 to 34.9, and clinically obese is anything over 35. Right now, 26% of adult Americans are obese and many experts expect that number to double by 2010. To calculate your BMI: take 703, multiply by your weight in pounds, then divide by your height, in inches, squared. Percent body fat is another way to determine your ideal weight and can be measured in several different ways: the DEXA test, underwater weighing, or skin calipers. This is a great measure of your "leanness" or your "fatness." We encourage men to strive for a percent body fat between 15-19 while a woman's goal should be between 18-22. 8. Pulmonary function. This measures your breathing and lung capacity. An easy test at home is to light a match, hold it 12 inches away from your mouth, and see if you can blow it out. If not, you could have a problem that needs attention. 9. Cancer Risk. For women, this would include a pelvic exam on an annual basis. We also recommend that starting at 40, women get a mammogram every year. Starting at age 40, men should get their PSA (prostate specific antigen) tested every year, along with a digital rectal exam. Early detection of prostate cancer can easily mean the difference between life and death. 10. Bone density, calcium intake. Osteoporosis is a huge problem now, and will only get worse with the aging of the baby boomers. The sad thing is, it is VERY preventable. The DEXA test measures bone density. At Cooper Clinic we test women starting at age 40, and men (at age 60. The majority of American adults and children are not getting enough calcium. For our recommendations of daily calcium consumption, click here: http://www.cooperwellness.com/recommendations.asp#supplements. 11. Vision, glaucoma, and macular degeneration. Obviously as we age our vision often fades. Regular eye exams can often catch problems while they are still correctable. Don't forget that diabetes can have a huge impact on your vision. 12. Hearing. Again, regular checkups are vital if you want to avoid serious problems as you grow older. So there is the list of the 12 things I feel that everyone needs to have checked on a regular basis. Remember, your health is your responsibility, so don't be afraid to take charge. Be proactive with your medical care and hopefully you will be able to live a long and healthy life to the fullest. That should be everyone's goal. Sincerely, Ken Cooper, M.D., M.P.H. NUTRITION ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Start Today For A Healthy Tomorrow ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Melinda Safir, R.D., L.D.. You don't have to be a fortune teller, possess a crystal ball or be able to read the stars to be in control of your own destiny. The choices that we make today determine the events of tomorrow. Therefore, we are able to impact our future quality of life by simply choosing to take control of our current lifestyle or destiny. Since overall lifestyle is comprised of an individual's eating and exercise routine, taking charge of these habits allows one to control their own future quality of life. Sounds difficult, but it doesn't have to be. Every year during the month of March, members of the American Dietetic Association (ADA) enthusiastically promote the importance of nutrition for each individual and reinforce the importance of eating well as a key part of health. The ADA is the world's largest organization of food and nutrition professionals with members that are registered dietitians and/or dietetic technicians. The theme for National Nutrition Month® 2002, "Start Today for a Healthy Tomorrow," emphasizes the importance of nutrition and physical activity as prime components of a healthy lifestyle. The ADA is urging consumers to reinforce the significance of these healthy lifestyle habits as part of their daily lives. With March designated as National Nutrition Month®, people of all ages can learn that the power to determine their future lies in their own hands. "A healthy lifestyle is all about having a plan for change, making small gradual changes and enjoying a healthier way of living.1" We are well into 2002 and a few of your New Year's resolution, such as eating better and getting more exercise, may be wavering about now. Luckily, March is National Nutrition Month®, and what perfect timing. Use this opportunity to refocus on your resolutions and make a plan today to get back on track. The ADA and the Cooper clinic nutrition department would like you to ask yourself these questions2: · Do I maintain a healthy weight? · Do I strive to consume a variety of food choices? · Do I follow the guidance of the Food Guide Pyramid? · Do I know about the Dietary Guidelines for Americans? · Do I subscribe to portion power or will power when eating? · Do I keep portions in balance with my physical activity? · Do I get regular physical activity most days of the week? If you answered yes to all of the questions above, you are on the right path and can pat yourself on the back. In turn, if you are like most of us, you have identified that you may need more work in a particular area. Begin with a plan that includes small steps for gradual change. Consider making an appointment with a Cooper clinic registered dietitian for help in designing an individualized eating plan that will meet your needs. Try to incorporate the Food Guide Pyramid and Dietary Guidelines as your personal road maps to choosing the best foods for your health. A certified personal trainer can guide you in defining your individual shape and plan exercise with your goals in mind. The perceived obstacles to good nutrition an exercise can be conquered with a few practical changes that can make a large impact in your overall health. Americans of all ages benefit from making healthful eating, physical activity, and lifestyle choices. Consider your needs for nutrition, fitness and overall health and make the choice to take control in your destiny. The greatest influence on your future quality of life is the choice you make today. Celebrate the slogan of this month by starting today for a healthier tomorrow. -- adapted from National Nutrition Month® 2002 (Key Messages of the American Dietetic Association) and provided by the Cooper clinic nutrition department. 1,2,3 www.eatright.org (American Dietetic Association) Nutrition consultations are available in person or by phone. Contact the nutrition department via e-mail or by phone at 972-560-2655 to schedule your appointment. Remember, the greatest influence on your future quality of life is the choice you make today. Let each of us celebrate the theme of this month by starting today for a healthier tomorrow. Start today for a healthy tomorrow and make National Nutrition Month last all year long. VITAMIN SUPPLEMENTATION ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Human Growth Hormone in a Pill - Part 1 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Angela Marks, Cooper Concepts, Inc. There are a wide variety of nutritional products whose labels claim to boost Human Growth Hormone (HGH) levels and fight the aging process. This article is the first of a two-part series that will examine such ingredients and evaluate manufacturers' who claim through inconclusive studies and "borrowed science" that their products can help you look and feel younger by just taking a pill. Nutritional supplement manufacturers know that a large percentage of the U.S. population is growing older and are looking for a "magic pill" to help retain youth and restore vitality. One of the hottest topics, which has spurred a lot of misunderstanding, is the idea that one can artificially increase the production of human growth hormone using oral supplements. In the midst of the confusing messages touted by manufacturers and the media, you should know the facts to avoid the scams and these potentially dangerous products. What is Human Growth Hormone? Human Growth Hormone is a substance produced by the pituitary gland that fuels development during childhood and adolescence. Levels measured in people of various age ranges show that on average, growth hormone secretion rises rapidly in the teens, peaks in the 20s and slowly decreases in the gradual phenomenon known as somatopause. There are many elderly people with growth hormone levels in the same range as young adults although the average level is lower. There is very little information about change over an individual's lifetime to determine if a decline in growth hormone occurs in all people. It is possible that those with higher levels of growth hormone secretion die at a younger age and therefore are underrepresented in the older age groups. One might speculate that the decline of growth hormone with age may actually protect us from certain diseases. It appears that the HGH hype started in 1990 after a six-month study led by Daniel Rudman, M.D., of the Medical College of Wisconsin found that HGH injections used on 12 healthy men aged 61 to 81 increased their lean body mass, skin thickness, and decreased their body fat.* Not surprisingly, a decade later, middle-aged baby boomers who were not deterred by a monthly price tag of up to $1,000 were turning to shots of growth hormone, even though its effectiveness and safety remained unproven. Although the Food and Drug Administration (FDA) has approved HGH injections for treatment of chronic kidney failure in children undergoing kidney transplants, short stature due to Turner's Syndrome and body wasting related to AIDS, there has not been approval for its use in the prevention of the natural, gradual decline that occurs with age. However, the media has grabbed the attention of many consumers touting the possibility that oral supplements could potentially slow the rate of decline of HGH. To begin with, there is serious concern in the medical field about a possible link between growth hormone and cancer. Growth hormone triggers the release of a substance called insulin-like growth factor-1 (IGF-1), which circulates in the blood and stimulates cell division. Most tumor cells have structures called receptors that recognize IGF-1, bind it and take it inside. There it could trigger uncontrolled cell division. In addition, other serious consequences include diabetes, hypertension and increased risk of cardiovascular disease. Medical professionals only use HGH intravenously, because the substance is destroyed in the digestive tract when taken by mouth. Manufacturers of oral supplemental HGH, of course have not shared this information with consumers. Although many of these nutritional products claim to have a special patented formula, which is "backed by research", take precaution because these "studies" are most likely not from the actual testing of the product, but from the mere "borrowing" of studies using the intravenous form. In addition, many "HGH" products do not even have HGH listed on their label, but instead include a wide variety of amino acids. In the April issue of the Wellness Insider from The Cooper Aerobics Center, the nutritional supplement article will focus on various amino acids, 5-HTP, and specific minerals that have been misrepresented as a source of anti-aging protection. It will also give you safe and effective tips to help you slow down the aging process. *The New England Journal of Medicine 1990 Jul 5; 323(1):1-6. PHYSICAL TRAINING ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Getting to the Core of Back Pain ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Jill Armayor, Cooper Ventures I see it every day in my fitness center. People line up on the mats to perform multiple sets of crunches for their abdominal muscles, but they completely disregard their lower backs. Truthfully, many of the core stabilizers, termed the lumbo-pelvic hip complex, are left out of the average resistance training program altogether. The core stabilizers are important because they are called into action when you stand, walk, sit, and perform many of the daily tasks that require you to maintain your posture. Not only are these inner muscles important in everyday life, but if they are weak, they can hinder your performance in the gym. In today's society with millions of desk jobs, it is vital to strengthen the lumbo-pelvic hip complex to reduce the risk of lower back pain. Many problems stem from the way a person sits at their desk. Those who sit for long periods of time and those who sit with their head jutted forward are at higher risk for developing back pain. Other causes may be overuse, trauma, degeneration of the vertebrae, infection, or even a tumor. The exact cause of back pain may be difficult to identify, since it can come from soft tissue, bone, discs, or nerves. If you suffer from back pain, your physician can determine whether the pain is caused by muscles, nerves, bones, or by something completely different. For those of you who have received a clean bill of health from your physician, here are some exercises for the inner muscles of the back that you can add to your abdominal program: http://www.cooperfitness.com/content/Fitness/StrengthTraining/ StrengthExercises/ExerciseDetail.asp?StrengthExerciseID=145&Muscle Name=spinal+erectors http://www.cooperfitness.com/content/Fitness/StrengthTraining/ StrengthExercises/ExerciseDetail.asp?StrengthExerciseID=147&Muscle Name=spinal+erectors http://www.cooperfitness.com/content/Fitness/StrengthTraining/ StrengthExercises/ExerciseDetail.asp?StrengthExerciseID=160&Muscle Name=spinal+erectors To avoid future back pain, there are a number of precautions you can take to reduce your risk. First of all, be sensitive about your posture. Make sure that you maintain the natural "arch" in your lower back, whether standing or sitting. Your head should be in line with your hips instead of moving closer to your computer monitor. Secondly, lift all objects (heavy or light) with your legs. Don't bend over the object and don't twist your torso while picking it up. Thirdly, take stretch breaks during periods of long sitting. Even getting up to take a short walk to the break room can get those core muscles activated and ready to get back to work. Lastly, continue to participate in your exercise program including resistance training for major muscle groups, cardiovascular exercise, and a flexibility program to ensure the health of the musculoskeletal and cardiorespiratory systems. With these precautions, you may be one of the lucky few that gets through life with little or no lower back pain. WOMEN'S HEALTH ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Alternative Therapies - Proceed With Caution ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Brought to you exclusively from the women physicians at The Cooper Clinic Do you take Echinacea for the common cold or use aromatherapy to calm your nerves? Have you surfed the web looking for alternative therapies for common medical problems like high blood pressure or high cholesterol? If so, you are not alone. Complementary/alternative therapies have grown in popularity in recent years, and one population survey in the United States showed that they were used more by women (48.9%) than men (37.8%). A number of studies have shown that from one-third to three quarters of patients with chronic medical problems use alternative or complementary therapies, such as vitamins, prayer, herbs, massage, meditation, acupuncture, chiropractic and nutritional therapies. As physicians, we often encounter patients who report that they take no "medications" regularly and yet every morning they swallow a dozen different pills aimed at enhancing their wellness. In fact, nearly half of all patients who visit alternative medication practitioners do not disclose these visits to their regular physicians. Why are patients hesitant to discuss these visits? Some patients might fear that their use of alternative therapies could characterize them as quirky or far-out. They may fear that their physicians will view their use of alternative therapies as an indication of their lack of confidence in their "conventional" physician offering "conventional" therapies. Others may believe that the use of these therapies do not require the input or review of their regular physician because these therapies are not "real medicine" and will not interfere with other treatment plans. Well, it is time to clear the air! A number of recent surveys indicate that the majority of physicians are willing to discuss the use of alternative therapies and that almost half believe the alternative therapies are potentially beneficial. Physicians may be reluctant to discuss a therapy if they are not well informed about it or if there is little data available to review concerning the efficacy and safety of a treatment. The notions that physicians are uniformly close-minded to the idea of alternative medicine or would terminate the physician-patient relationship because a patient used alternative therapies are out-dated. Why is it so important for you to share information about your use of alternative therapies with your regular physician? First, the use of an alternative therapy may reflect your dissatisfaction with conventional treatment for a condition and this should be discussed openly. Are you having side effects from a conventional medication or is it not providing the result intended? These are all important issues to discuss. Importantly, alternative therapies can have side effects or important interactions with conventional medications. For example, ginkgo biloba is one of the best selling herbs in the United States. According to the German Commission E and the World Health Organization (WHO) monographs, ginkgo has uses in patients with Alzheimer's and multi-infarct dementia, tinnitus, vertigo, peripheral arterial occlusive disease and Raynaud's disease. The most frequently reported adverse events were abdominal complaints, nausea, and dyspepsia. There are case reports of bleeding complications associated with aspirin plus ginkgo use. Not all patients are aware of potential side effects or drug interactions and your physician would certainly want to know about your use of it if she were evaluating frequent nose bleedsfor example. Other supplements can be just plain dangerous. Ephedrine or Mahuang is found in some supplements intended for weight loss and its use has been associated with serious side effects such as high blood pressure, racing heart beat, seizures, stroke and altered mental status. Drs Pappas and Perlman have recently published a medical review on the importance of doctor-patient communication in the use of alternative and complementary medicine (Medical Clinics of North America, Volume 86, January 2002) that you might recommend to your health care provider. They recommend that if a patient is considering the use of alternative therapies with a provider about whom they have little information, there are key questions to ask: 1. Is the provider's belief in the effectiveness of the therapy based on clinical experience with similar patients? If so, is it possible to speak with such a patient? 2. What does a therapy consist of? What is the recommended frequency of the therapy? 3. How many weeks of therapy are required before the patient and provider can decide whether the therapy is or is not beneficial? 4. What is the cost per session with or without medication and the anticipated total cost for the specified time period? Is third-party reimbursement available? 5. Are there potential side effects? 6. Is the provider willing to communicate diagnostic findings, therapeutic plans, and follow-up with the patient's primary care provider or subspecialist? Are there any limitations to this communication? The emergence of alternative and complementary therapies is an exciting development in medicine but their use requires careful study and a critical review of the available data regarding safety and efficacy. Gather as much information as you can before you try a new therapy and by all means, share that information with your regular health care provider. Wellness is a team effort and everyone has to know the game plan. MEN'S HEALTH ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Homocysteine & Alzheimer's Disease - Could There Be A Link? ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Who doesn't know or has not known someone affected by Alzheimer's disease? Scientists think approximately four million Americans suffer from Alzheimer's and nearly half of the Americans 85 and older may have the disease. Malfunction of the blood vessels of the brain has been suggested to be a possible contributor to the development of Alzheimer's disease. Interestingly individuals at risk for heart disease and stroke, which are also blood vessel diseases, have been found to be at an increased risk for Alzheimer's. Elevated levels of homocysteine have long been associated with heart disease and stroke. The most recent data comes from a study published in the February 14 issue of the New England Journal of Medicine. In this study, composed of 667 women and 425 men (average age of 76), the researchers found that baseline homocysteine levels predicted future development of Alzheimer's disease. Specifically, individuals with homocysteine levels greater than 14 µ/liter were at a substantially higher risk for developing Alzheimer's compared to those with a homocysteine below 14 µ/liter. This is exciting news for two reasons. Homocysteine levels may serve as a means to identify some individuals at risk for Alzheimer's and elevated homocysteine levels are easily treated with increased consumption of green leafy vegetables or by taking the right combination of three important B vitamins: folic acid, vitamin B6 and B12. It must be cautioned that this study did not directly examine if lowering homocysteine reduces the risk of Alzheimer's disease. However, there is virtually no risk associated with the treatments to lower homocysteine, so why not minimize your risk as we await the results of future studies? Ask your doctor to check your homocysteine level at your next exam and if it is elevated above 10 µ/liter, increase the green leafy vegetables in your diet and/or consider taking a multivitamin, which contains 400-800 mcg of folic acid, 400 mcg of vitamin B12, and 25 mg of vitamin B6. For more information about The Cooper Aerobics Center's multivitamins, Cooper Complete, click here: http://www.cooperwellness.com/complete/. Tim Church, M.D., M.P.H., Ph.D. is the senior associate director and medical director for The Cooper Institute. Dr. Church has his Texas State Medical License, is certified by the American Board of Preventive Medicine as a specialist in public health and general preventive medicine, and is a member of the American College of Sports Medicine. Dr. Church has published more than thirty scientific abstracts and papers on a wide array of health and exercise related topics. KID'S CORNER ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Interested in Kid's Nutrition & Fitness? ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ In a country where more than 10 million children ages 6 to 17 are considered overweight and almost half of these are severely obese, it's more important than ever to educate young people about the importance of physical activity and a healthy lifestyle. If you would like to receive periodic information on kid's nutrition and fitness, please visit: http://www.cooperwellness.com/signup/kidinfo.asp? [$email1|email=<**>|] or copy and past the ENTIRE link into your browser. WEEKLY RECIPE ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Total Whole Wheat Chicken ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ INGREDIENTS: 4 (4 ounce) chicken breasts, skinless, boneless 1/4 teaspoon black pepper 1/8 teaspoon salt 1 1/2 cups whole wheat Total cereal 1 1/2 cups skim buttermilk 1 1/2 tablespoons light margarine, melted DIRECTIONS: 1. Mix together pepper, salt and cereal. Place in a large bowl or brown paper sack. 2. Dip chicken in buttermilk and then cover with cereal mixture. Place in a 9x13-inch pan. 3. Drizzle melted margarine over chicken pieces and bake uncovered, in 30 degrees oven for 1 hour. YIELD: 6 Servings PER SERVING: 281 Calories, 43 g Protein, 7 g Fat, 2 g Saturated Fat, 102 mg Cholesterol (Dietary), 1 gm Fiber (Dietary), 108 mg Sodium from: Cookery Classics by Kathleen Duran, R.D. -----buy your copy here: http://www.cooperwellness.com/store/detail.asp?PRODUCT_ID=CC199 SHOP ONLINE ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ The Polar Heart Monitor ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Keep track of your workout time and average heart rate with the Polar Heart Monitor! This is the ideal monitor for beginning exercisers. It features easy to use, single button operation. Heart rate is continuosly displayed along with a visual indicator of exercise time. Recalls both total exercise time and average heart rate for your workout. To purchase, please visit: --------- http://www.cooperwellness.com/store/detail.asp?PRODUCT_ID=205 --------- or copy and paste the ENTIRE link into your browser. =============================================================== Please feel free to share this information with a friend, post or reprint it...However, please be sure to credit The Cooper Aerobics Center and do not modify the content. ================================================================ ================================================================= We respect your privacy... If you would like to view our privacy policy, please copy and paste the following link into your browser: http://www.cooperwellness.com/privacypolicy.asp ===============================================================