Ingredients

• 16 plum tomatoes, halved lengthwise
• 1/4 cup olive oil
• 3 Tbsp. aged balsamic vinegar
• 2 garlic cloves, minced
• 2 1/2 tsp. sugar
• 1/2 tsp. salt
• 1/2 tsp. black pepper, freshly ground
• 10 fresh basil leaves, julienned

Directions

1. Preheat oven to 450 degrees.
2. Arrange tomatoes, cut side up, on a sheet pan lined with foil.
3. In a small bowl, combine olive oil, balsamic vinegar, garlic cloves, sugar, salt and black pepper.
4. Pour evenly over the tomatoes.
5. Roast 25-30 minutes, or until tomatoes start to caramelize.
6. Sprinkle with basil and serve warm or at room temperature.

Nutritional Analysis

Servings: 8
Serving Size: 2 halves

Calories: 54
Fat: 2.5 g
Saturated Fat: 0 g
Fiber: 1.6 g
Cholesterol: 0 mg
 Carbohydrates: 7.7 g
Protein: 1.2 g
Sodium: 299 mg

Recipe provided by Cooper Clinic Nutrition.

When you stand in the dairy section of your grocery store, do you notice a plethora of nondairy plant-based “milk alternatives?” It may seem that most of the space in this section, traditionally reserved for dairy milk, has been overtaken by these plant-based options.

According to AgFunderNews:

• 44% of U.S. households purchased plant-based milk in 2023
• Looking back over the past five years, dollar sales of plant-based milk grew 81% vs. 2019 in U.S. foodservice with volumes up to 55%. For context, conventional milk dollar sales grew 34% while volumes grew 8% over the same timeframe.

If you are a dairy milk consumer, you might question if you would benefit from switching to a plant-based alternative. Here’s clear and objective information to help assist you in choosing the best milk option suited to your needs and interests.

Increased Demand for Plant-based Milk Alternatives

Reasons to choose alternatives to dairy milk, include:

• Lactose intolerance: partial or total inability to digest lactose, the naturally occurring sugar in dairy milk, due to deficiency of the lactase enzyme.
  • In the U.S. approximately 36% of people have lactose malabsorption which can cause lactose intolerance.
  • Helpful tips if you’re lactose intolerant but prefer dairy:
    • Lactose-free dairy milks are widely available and contain the lactase enzyme which digests the lactose.
    • Aged cheeses have significantly less lactose. Parmesan, cheddar and Swiss are virtually lactose-free.
• Dairy allergies: an immune response to proteins in milk, most commonly casein and whey.

Other health-related reasons:

• Perception that plant-based milks are more heart healthy with lower saturated fat and no cholesterol compared to high saturated fat dairy (cheese, whole milk and ice cream)
• Lower calorie options (unflavored and unsweetened plant-based milk may be lower in calories than dairy milk)
• Piquing interest in plant-based eating patterns and diet diversification

Non-nutrition related reasons include:

• Environmental reasons reported commonly among Gen Z
• Animal welfare

Nutrition: How Does Dairy Milk Compare with Plant-based Milk?

Dairy Milk

Cow’s milk is naturally rich in:

• Complete protein (containing all essential amino acids)
• Calcium (naturally has approximately 300 mg. in 8 oz.)
• Vitamin B12, potassium and phosphorous

Interesting fact: Cow’s milk is not naturally a good vitamin D3 source. In the 1930s, the United States began to fortify milk with vitamin D to eradicate rickets. This disease was caused by vitamin D deficiency resulting in softening and weakening of the bones. At the time, rickets was rampant among poor children. Milk was chosen as an ideal vehicle for vitamin D fortification since it was widely available, palatable to children and rich in calcium, another bone beneficial nutrient.

Plant-based Milks

Nutritional value varies widely depending on the type and brand of plant-based milks, especially regarding fortification. Plant-based milks are commonly fortified with both calcium and vitamin D to be comparable to the nutrients in dairy milk. Fortification may also include vitamin B12 and potassium. Some plant milks naturally low in protein may be fortified with protein depending on the brand and product line. When evaluating a food product, refer to its Nutrition Facts label.

Common types:

• Soy milk: closest to dairy milk in terms of protein content and quality as it contains all essential amino acids (7 grams protein per 1 cup)
• Almond milk: low calorie if unsweetened but very low in protein (1 gram protein per 1 cup)
• Pea milk: high protein (7-8 grams protein per 1 cup)
• Oat milk: higher in carbohydrate and fiber content, moderate in protein (3-4 grams protein per 1 cup)
• Coconut milk: high in saturated fat with 4 grams per cup (for context this falls in between dairy 2% milk and whole milk); very low in protein (0 grams protein per 1 cup)

Nutritional Content Comparison of Dairy Milk and Unflavored, Unsweetened Plant-based Milks

Serving = 1 cup (8 fluid ounces or 240 ml.)

Note: the sugar contained in dairy milk is naturally occurring from lactose

Taste and Culinary Uses

Each milk has its unique culinary behaviors and flavor profiles:

• Coconut milk has distinctive flavor ideal for tropical dishes, rich and creamy consistency; excellent in curries, desserts such as pudding or custard; less versatile otherwise
• Dairy froths well for lattes; bakes reliably; offers rich, creamy flavor
• Soy curdles with acidity but works well in savory dishes and baking applications
• Almond milk is used commonly for smoothies; is versatile with mild flavor but thin in texture
• Oat milk is the best nondairy foam choice for coffee; has creamy texture and natural sweetness

Conclusion: Which Milk is Best?

There is no universally superior choice. It depends on your unique circumstances and preferences.

• For protein and overall naturally occurring nutrition: dairy, soy or pea milk
• For taste and versatility: dairy, almond or oat milk
• For lowest calorie content: unsweetened, unflavored almond milk
• For dairy-free and nut allergy options: soy, oat or pea milk

Whichever milk or milk alternative you decide to consume depends on your needs and preferences. Schedule a one-on-one consultation with a Cooper Clinic registered dietitian nutritionist to build a healthy eating program. Visit cooperclinicnutrition.com or call 972.560.2655.

Article provided by Cynthanne Duryea, RDN, LD, and Cooper Clinic Nutrition.

Ingredients

• 2 Tbsp. olive oil
• 2 (15 oz.) cans garbanzo beans, drained and rinsed
• 1/2 tsp. salt
• 1/8 tsp. freshly ground pepper
• 1 Tbsp. chopped fresh rosemary
• 3 Tbsp. freshly grated Parmigiano Reggiano cheese

Directions

1. Preheat oven to 400 degrees.
2. Line a large baking sheet with parchment paper or Silpat® mat.
3. Rinse the beans in a colander and drain them.
4. Spread the beans onto the baking sheet and dry with a paper towel.
5. Add the oil, salt and pepper to the beans and coat evenly.
6. Bake for 30 minutes, until crunchy, stirring and shaking the pan midway through baking.
7. Sprinkle the cheese and rosemary over the beans evenly and continue to bake for 8-10 minutes. Some will be slightly soft in the center.
8. Remove the pan from the oven and transfer the beans to a serving bowl.

Nutritional Analysis

Servings: 8
Serving Size: 1/2 cup

Calories: 145
Fat: 5 g
Fiber: 7.4 g
Cholesterol: 1 mg

Recipe provided by Cooper Clinic Nutrition.

Ingredients for Casserole

• 4 cups mashed sweet potatoes
• 1/4 cup brown sugar
• 1/4 tsp. salt
• 1/2 cup Egg Beaters®
• 1 Tbsp. I Can’t Believe It’s Not Butter Light
• 1 tsp. vanilla
• 2 Tbsp. skim milk

Ingredients for Toppings

• 1/4 cup brown sugar
• 2 Tbsp. flour
• 1/4 cup chopped pecans
• 1 Tbsp. I Can’t Believe It’s Not Butter® Light, melted

Directions

1. Preheat oven to 375 degrees.
2. Combine casserole ingredients in a medium bowl, stir to combine.
3. Spray a medium casserole dish with non-stick spray.
4. Place casserole mixture into dish, set aside.
5. Combine topping ingredients in a small bowl and stir to combine.
6. Distribute topping evenly over casserole and bake for approximately 45 minutes.

Nutritional Analysis

Servings: 10
Serving Size: 1/2 cup

Calories: 185
Sodium: 138 g
Fat: 3 g
Fiber: 4 g
Carbohydrates: 36 g
Protein: 4 g

Recipe provided by Cooper Clinic Nutrition.

There are a number of reasons to see a dermatologist at Cooper Clinic. You may have specific reasons such as acne, acne scarring, melasma, eczema or skin cancer. You may have concerns about a suspicious mole or growth. You may want to reduce signs of wrinkles and age spots. Or you may want to schedule an appointment to get a skin cancer exam. A visual, whole-body examination should be performed once a year. “Visiting the dermatologist for the first time can feel a bit daunting, especially if you’re not sure what to expect. Helen Kaporis, DO, FAAD, Preventive and Cosmetic Dermatologist at Cooper Clinic, shares tips on what to expect.

“The skin is the largest organ in your body,” says Dr. Kaporis. “It is constantly changing, so getting a baseline check is important.”

Prepare for Your Visit

“You can make the most of your dermatologist appointment by being prepared,” said Dr. Kaporis.

Here are some important steps:

• Dress for the Appointment
  Wear comfortable clothing that is easy to remove. Dermatologists often require a full-body skin examination, which means you will need to change into a gown. Loose-fitting clothes can make this process smoother and more comfortable.

• Make a List of Medications
  Compile a comprehensive list of the medications you are currently taking, including prescription drugs, over-the-counter medications, supplements and vitamins. Some medications can affect your skin and it’s important for your dermatologist to have this information to avoid any potential interactions or side effects.
  
  “Be sure to bring a list of all medications and supplements you are taking,” says Dr. Kaporis, “and show up free of jewelry, hair bands, hair clips and nail polish and remove any makeup so your dermatologist can have an unobstructed view of your skin.

• Note Any Blemishes or Concerns
  Before your appointment, take the time to examine your skin and make note of any spots, moles, rashes or other blemishes that concern you. This will ensure you don’t forget to mention anything during your consultation. It can be helpful to write them down, take photos on your phone or circle them on your body to show your dermatologist.

Past Medical History

Your medical history, including that of your blood relatives, is crucial information for your dermatologist. Many skin conditions have genetic components, so knowing your family’s medical history can provide valuable insights.

• Personal Medical History
  Be prepared to discuss your own medical history in detail. This includes any past skin conditions or treatments, allergic reactions, surgeries and general health issues. Conditions such as diabetes or autoimmune diseases can influence skin health.

• Family Medical History
  Your dermatologist will also want to know about your family’s medical history, particularly any history of skin cancer or other skin conditions. This information can help in assessing your risk factors and tailoring your treatment plan.

Full-body Exam

A full-body skin examination is a thorough check of your skin from head to toe. This examination is essential for detecting skin conditions at an early stage. In particular, the exam is an important part of skin cancer screening.

• Importance of the Exam
  Early detection of skin cancer significantly increases the chances of successful treatment. Regular full-body exams can identify issues before they become serious. Even if you feel healthy, these exams are crucial as some skin cancers can develop without noticeable symptoms.

• What to Expect
  During a full-body exam, you will change into a gown and the dermatologist will systematically examine your skin. They will look for any unusual moles, spots or lesions. If they find anything suspicious, they may take a closer look using a special magnifying tool called a dermatoscope.
  
  “Expect to dress down to your underwear and put on a gown so your dermatologist can check you from head to toe,” Dr. Kaporis says. “Some dermatologists are faster and some are slower with their skin checks, but what is important is thoroughness. They may use a dermatoscope to better observe certain lesions. Remember, your dermatologist is there to help you with all your skin concerns, even ones you don’t know about yet.”

Discuss Your Concerns and Treatment Options

Open communication with your dermatologist is vital. Don’t hesitate to bring up any skin issues that concern you, no matter how minor they may seem.

• Common Concerns
  Some common concerns people discuss with their dermatologist include acne, eczema and signs of aging. Each condition has various treatment options, from topical creams to advanced therapies. Your concerns can be either health-related or specific to cosmetic treatments.

• Treatment Options
  Depending on your condition, your dermatologist may suggest treatments such as prescription medications, lifestyle changes or procedures such as cryotherapy or laser treatments. Ask about the pros and cons of each treatment option to make an informed decision.

Skin Care Consultation

One of the key benefits of visiting a dermatologist is receiving professional advice on how to take better care of your skin.

• Personalized Skin Care Routine
  Your dermatologist can help you develop a personalized skin care routine, tailored to your skin type and any specific conditions you have. This might include recommendations for cleansers, moisturizers, sunscreens and other skin care products.

• Tips for Healthy Skin
  In addition to product recommendations, your dermatologist can offer tips on lifestyle changes that promote healthy skin, such as staying hydrated, eating a balanced diet and protecting your skin from the sun. Your dermatologist may also recommend specific skin care products to improve your skin’s health.

Benefits of Visiting the Dermatologist

Regular visits to the dermatologist offer numerous benefits, from early detection of skin issues to personalized skin care advice.

• Peace of Mind
  Knowing a board-certified dermatologist has thoroughly examined your skin and that any concerns are addressed can provide significant peace of mind. This is especially true for individuals with a family history of skin cancer or other serious skin conditions.

• Early Detection and Treatment
  Dermatologists are trained to spot signs of skin cancer and other conditions early, which is critical for effective treatment. Early intervention can prevent minor issues from becoming serious health problems.

• Expert Advice
  Dermatologists can provide expert advice on a wide range of skin issues, from managing chronic conditions such as acne and psoriasis to improving the overall health and appearance of your skin.

See Our Dermatologists

Regular check-ups can lead to early detection of potential issues, personalized treatment plans and valuable skin care advice, contributing to your overall well-being and peace of mind.

Did you know the Cooper Clinic dermatology team sees patients both through direct appointments and as part of our comprehensive physical exams?

Cooper Clinic Dermatology— cooperclinicdermatology.com | 972.367.6000

Cooper Clinic Preventive Exam— cooper-clinic.com | 972.560.2667

Ingredients

• 1 1/2 cups quinoa, rinsed
• 3 cups low-sodium chicken broth (or vegetable broth)
• 1 Tbsp. olive oil
• 1/2 tsp. sea salt
• 1/2 tsp. cinnamon
• 1 1/2 cups baby spinach
• 1 cup baby tomatoes, halved
• 2 oz. low-fat feta cheese, crumbled

Directions

1. Place rinsed quinoa into a slow cooker.
2. Add  chicken broth, olive oil, sea salt and cinnamon and stir.
3. Cover and cook on low heat for 4-6 hours.
4. Before serving, wilt the spinach in the microwave for just 2-3 minutes and mix it into the quinoa.
5. Add baby tomatoes along with the feta cheese and serve!

Nutritional Analysis

Servings: 6
Serving Size: 1 cup

Calories: 237
Sodium: 449 g (can be lower if low-sodium broth is used)
Fat: 6 g
Protein: 9 g
Carbohydrates: 38 g

Recipe provided by Meridan Zerner, MS, RDN, CSSD, LD, CHWC, Cooper Clinic Nutrition

Ingredients

• 1 8-inch whole wheat tortilla
• 1 Tbsp. ground flax seed
• 2 Tbsp. pizza sauce
• Several spinach leaves or chopped broccoli
• 1 slice fat-free cheese
• 1 Tbsp. part-skim mozzarella, shredded

Directions

1. Mix pizza sauce and ground flax seed in small bowl.
2. Spread pizza sauce mixture on the tortilla.
3. Top with a layer of spinach or broccoli.
4. Place cheese slice—cut into 4 strips—across the greens.
5. Sprinkle mozzarella cheese on top.
6. Microwave on high until the cheese is just melted, about 20-25 seconds.
7. Roll up the tortilla and slice into pinwheels. Let cool and pack in lunchboxes.

Nutritional Analysis

Servings: 1 wrap
Calories: 270
Fat: 8 g
Saturated Fat: 4 g
Cholesterol: 20 mg
Sodium: 700 g
Carbohydrates: 28 g
Dietary Fiber: 6 g
Protein: 18 g

Recipe provided by Meridan Zerner, MS, RDN, CSSD, LD, CWHC, Cooper Clinic Nutrition.

Water is vital to our overall health. Needed to sustain life, water makes up 60% of the human body on average. It serves as the building block of new cells and is important for:

• Regulating body temperature
• Aiding in digestion
• Assisting nutrient absorption
• Aiding in blood oxygen circulation

Approximately 80% of your total water intake comes from drinking water and beverages. The remaining 20% is derived from food. Eating adequate amounts of fruit and vegetables can help you stay hydrated.

Dehydration Awareness

Dehydration can contribute to a variety of medical conditions such as kidney stones, urinary tract infections and constipation. Symptoms of dehydration may include:

• Dark urine
• Less frequent urination
• Headache
• Fatigue
• Dry mouth
• Dizziness
• Confusion

How Much Water Do I Need?

In general, to calculate how much water you should drink daily, divide your weight into pounds by two.

Weight (lbs.) ÷ 2 = oz. of water per day
Example: 200 lbs. ÷ 2 = 100 oz. (12 8 oz. cups of water)

Factors that Increase Hydration Needs

Beyond your body’s daily need for water, your activity level, sweat rates and climate can leave you thirsty for more.

• Climate. Those who live in hot and humid climates, as well as higher altitudes, require more water intake due to excessive sweating.

• Physical activity. As you lose fluids via sweat during exercise and physical activity, it’s important to replace those fluids. It is recommended you consume six to eight ounces of water before exercising and four to six ounces every 20 minutes during exercise.

• Illness. When you are sick, your body is often working overtime. Whether you have a stomach bug and are losing fluids or have a cold with congestion, increasing your fluid intake can help replace the lost fluids and break up any congestion you may have.

What Counts as Water/Fluid?

Be mindful that other beverages can contribute to your daily fluid intake. The gold standard is plain water; however, additional options include:

• Herbal tea (for example, chamomile or peppermint)
• Sparkling water (for example, Topo Chico®, La Croix® or Bubly™)
• Flavored unsweetened still water (for example, Hint®)
• Coffee and tea

Despite their caffeine content, coffee and tea still contribute to your daily fluid intake. While caffeine has a mild diuretic effect, research shows moderate consumption of caffeinated beverages does not lead to significant fluid loss.

Tips to Help You Drink More Water

Drinking more water is sometimes easier said than done. Below are tips to help you increase your water intake throughout the day.

• Always keep a bottle of water with you.

• Buy a water bottle with time markers or choose a smart water bottle such as HidrateSpark®. This water bottle connects with an app on your phone, which tracks how much you have had to drink that day. The water bottle also glows when it is time to take a drink.

• Sip through a straw for convenience.

• Set small goals throughout the day. (30 oz. by noon, etc).

• Be intentional by taking three to five big gulps every hour on the hour.

• Download a hydration tracking app.

• Change the flavor by infusing water with fruit, citrus or herbs.

• Sparkling water adds to your hydration count and can be a refreshing change.

For personalized nutrition guidance, schedule a nutrition consultation with a Cooper Clinic registered dietitian nutritionist. Visit cooperclinicnutrition.com or call 972.560.2655.

Article provided by Ngocmy Nguyen, MS, RDN, LD, and Cooper Clinic Nutrition.