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WELLNESS INSIDER ARCHIVES

E-mail Newsletter Archive, 2001-2004
Nutrition Tip Archive
Recipe Archive

COOPER HEALTH MAGAZINE

PDF files. File size is large – exceeds 3 MB.

Winter 2008 issue

FITNESS

Running 101 – Pacing Is the Key to Improving Your Time
Developing pacing strategies is essential to effective training and good race results for competitive runners. Diane Proud, Cooper Fitness Center running pro, explains.

Winter Workout Tips
Diane Proud, Cooper Fitness Center running pro, answers questions about how to stay motivated and exercise safely during the winter months.

For A Great Workout, Just Add Water
For many, the summer heat can put a stop to their exercise routine. This summer take the plunge and begin a great water workout.

Parents' and Teachers' Guide to Youth Fitness
Some of Dr. Cooper's recommendations on youth fitness, and how parents and teachers can take an active role in their children's and students' health.

When is it too hot for children to exercise and play outside?
Continuous activity in hot temperatures can place extra stress on the bodies of children and teens, which may result in dehydration and/or heat illness. Learn about these risks and how to help prevent them.

Get into the Swing With Spring Training
Spring...and all of the fun, freshness and adventure it brings...is here! To get the full benefits of outdoor recreation, why not try several activities? 

Signs of Overtraining
Learn some of the common signs of overtraining.

What's My Target Heart Rate And Why Should I Care?
Are you working out at an appropriate intensity level? Cooper Aerobics Center suggests a simple Target Heart Rate formula you can use any time...

Calculate Caloric Expenditure During Exercise
Calculate the number of calories you can burn doing a variety of activities, from sports and fitness activities to work-related and daily-life activities.

Dr. Cooper's Aerobics Point System
Dr. Cooper developed the Aerobics Point System as a way to quantify physical activity. Based on the type of exercise performed and the duration, a point value is assigned. Cooper Aerobics Center recommends accumulating 120 points each month to maintain good health.

Walk for Life—A 12-Week Program for Beginners
Moving from a sedentary lifestyle to an active one takes little more than a comfortable pair of walking shoes and ...

Walking Log
Print out a copy of the walking log and keep track of your progress.

NUTRITION

Energy and Snack Bars: Which one should I choose?
Jennifer Neily, M.S., R.D., L.D., Cooper Clinic dietitian, provides information about energy and snack bars to help you select the healthiest options.

Healthy Holiday Eating Tips
You can enjoy holiday parties and meals without sabotaging your efforts to be fit and eat healthfully. Learn how.

"MyPyramid" Food Guidance System
Cooper Clinic dietitians comment on the U.S. Department of Agriculture's revised food guidance system, released April 2005.

Dress for Success with Salad Secrets
Salads are a healthy option for any meal, if they are not drenched in high-calorie, high-fat dressings. Here are some tips on how to choose healthier dressings — recipe included.

Salad Bar
Are you really eating healthy when you choose from the salad bar? This guide outlines many of your favorite salad bar foods and the calories and fat they contain.

Brown Baggin' It: Tasty Lunches for You and Your Kids
The most nutritious lunch you can eat may come straight from your kitchen. All it takes to pack a healthful meal is preparation and imagination. The benefits? You can control your portions, focus on your preferences and even save money. 

Salad Sensibility
The next time you stand in a salad bar line or order a salad as a side dish, think carefully about your choices. While salad bars can help you meet the recommended five to nine servings of fruits and vegetables a day, they also abound with foods high in fat and calories. 

RECIPE: Tofu Pumpkin Pie

Tips for Buying and Storing Tofu
And that's not all. Read about ways to introduce tofu to your family. 

RECIPES: Festive-but-Healthy Dinner Party
A dinner menu and fun recipes to get you out of a meal time rut. These creative recipes are from Kathy Duran, R.D., nutrition director of Cooper Wellness Program. Bon appetit!

Calcium-Rich Foods
Had your milk today? Find out which foods give you the most calcium and what quantities you need to keep bones strong.

Cooper Clinic Position Statement on High-Protein Diets
The Cooper Clinic does NOT recommend a high-protein, low-carbohydrate diet for the following reasons...

On-the-run Low-cal, Low-fat Breakfasts
by the Cooper Clinic Nutrition Department
Remember those old-fashioned breakfasts? Say, a western omelette, hash brown potatoes, a biscuit and a cup of...

PREVENTIVE CARE

Boosting HDL Cholesterol Levels
High levels of HDL ("good") cholesterol protect against heart attack. Learn ways to increase your HDL.

Controlling Cholesterol
Controlling your cholesterol is absolutely essential to lowering your risk of atherosclerosis (heart disease), stroke, and heart attacks.

Lower Your Blood Pressure Naturally
Learn Dr. Cooper's recommendations for lowering blood pressure naturally.

Calculate Your Heart Attack Risk
Use this online risk assessment tool to estimate your 10-year risk of having a heart attack. Source: National Heart, Lung, and Blood Institute

Osteoporosis: Preventing Bone Loss
Osteoporosis affects more than 10 million Americans, and 80 percent of all those who have osteoporosis are women. A disease which causes bones to become thin and weak, osteoporosis occurs mostly in women after menopause...

Immunizing Yourself Against Stress
by Kenneth H. Cooper, M.D., M.P.H.
Since it simply isn't possible to eliminate stress from our lives, the next best thing is to become very skilled at how we react to...

Oh, My Aching Back!
After the common cold, back pain is the second leading cause of absenteeism from work, according to the American Academy of Orthopedic Surgeons. For 85 percent of back pain sufferers, the primary site of pain is the lower back. 

Water, Water, Water: Are you drinking enough?
Everybody, from your mother to your doctor, has probably advised you at one time or another to "drink more water." It's more than a cliche. 

'Fat but fit' or 'skinny and sedentary'?
by Kenneth H. Cooper, M.D., M.P.H.
They are putting way too much emphasis on weight and not enough on fat. All the scientific studies I read show that it's fat, not...

Twelve Steps for Life
Dr. Cooper gives 12 tips to help you live a long and healthy life to the fullest.

Calculate Your Body Mass Index (BMI)

Calculate Your Percent Body Fat Using The Mahoney Formula

VITAMINS AND NUTRITIONAL SUPPLEMENTATION

Do Endurance Athletes Need Vitamin Supplements?
Even though athletes generally take better care of themselves than most people, vitamin supplementation is essential to their health and performance. Learn why.

MEDICATIONS

Antidepressant Use in Children and Adults
Antidepressant manufacturers, in consultation with the Food and Drug Administration, revised the Warning and Precautions sections of their labels. Learn more.

   Medication Guide (PDF on the Food and Drug Administration web site)

Cooper Clinic Aspirin Recommendations

The Rule of Five and the Rule of Seven
See a chart comparing the efficacy of five available statin drugs.

WOMEN'S HEALTH

Menopause Today: Waking up in Midlife
Menopause is not a disease, but a natural event—the end of fertility—resulting from the ovaries' decreased production of ...

COOPER CLINIC POSITION STATEMENTS

ENHANCE Study Results

Radiation Exposure from CT Imaging

Hormone Replacement Therapy

Vitamin C Study

Antioxidants and Statin Use