Looking to tone and shape your hips and glutes? The muscles in the glutes provide much more than an aesthetic benefit. They are used when you stand up, walk, sit down and lie down so it is critical you strengthen these muscles for daily living activities. Robert Treece, Professional Fitness Trainer at Cooper Fitness Center, says, “not only are glutes used all day, but they are the gateway of the spine and lower legs.” The glute muscles are one of the largest muscle groups in the body and are responsible for multiple jobs, such as:

• Shock absorption
• Declaration of falling forward
• Propulsion
• Rotation
• Locally flexing and extending the leg
• Internally and externally rotating the leg

How do weak glute muscles affect your body? Treece explains, “the glutes tie into the low back and can affect motion in the upper and lower body. Weak glutes can also affect the way you walk and can cause problems with your overall balance.” Additional signs of weak glute muscles are:

• Muscle tightness in the lower back
• Problems balancing while walking and standing
• Poor posture
• Swaying side to side while walking or running

Glute Muscle Group

“Most people don’t realize there are three sets of glute muscles,” says Treece. Each has unique movements, but the muscles work synergistically together:

• Gluteus minimus: The smallest and deepest of the three muscles, it’s responsible for rotating the thigh from the hip joint and helps stabilize the pelvis.

• Gluteus medius: This muscle lays on top of the gluteus minimus and is primarily responsible for moving the hip joint away from the body.

• Gluteus maximus: The biggest of the three muscles, its function is to extend and rotate the thigh from the hip joint. This muscle is also the biggest muscle in the body.

Together these muscles help stabilize the upper body, pelvis and hips and are essential to movements such as walking, standing up and squatting.

Glute Exercises

Treece says glute exercises can be included in a full-body workout or added to a leg day routine. Some examples of exercises that can be performed at home, the gym or wherever you’re working out—and with or without equipment—include:

• Hip thrusts
• Sit to stand
• Squats
• Lunges
• Step ups

“In the gym you can focus on training the glutes by holding a lunge or squat position while performing a cable row. The lower you position the pulley the more glute and lower body muscles will be used in the exercise,” says Treece. In addition, if you’re in a lunge position and pull the cable across your body at an angle, the rotational stress incorporates more glute and lower body muscles.

If you add glute exercises into your fitness routine, allow 24-48 hours of active recovery between strength sessions; your fitness level will determine how you should load these exercises (body weight only or using weight equipment such as dumbbells, barbells, sandbells, etc.).

Learn additional ways to strengthen your glute muscles from James Silvester, Professional Fitness Trainer at Cooper Fitness Center. In this Exercise Moves video, he demonstrates four glute exercises.

For more information about professional fitness training at Cooper Fitness Center or to schedule a session with a trainer, visit cooperfitnesscenter.com or call 972.233.4832.

Bread is a staple in many diets around the world, but not all bread is created equal. Among the most common options is whole wheat bread, often considered the healthier choice compared to white bread. However, there’s ongoing debate about whether whole wheat bread can contribute to weight gain. It’s hard to tune out the noise and decide what’s true.

If you enjoy having a slice of whole wheat bread or two, rest assured it’s not the bread that’s causing weight gain. However, eating excess bread—or any food in excess quantities—may push a person over the amount of calories their body actually needs and create weight gain. Also, it’s important to understand the role of refined carbohydrates in weight management and how they compare to whole grains, particularly in the context of bread.

The Role of Refined Carbohydrates in Weight Gain

Refined carbohydrates are found in a variety of foods, including white bread, pastries and many processed snacks. The process of removing carbs from bread strips away most of the fiber, vitamins and minerals, resulting in a product that is calorie-dense and nutritionally poor.

When consumed, refined carbs are quickly broken down into glucose, leading to rapid spikes in blood sugar levels. This sudden surge triggers the release of insulin, a hormone that helps store glucose as fat if it’s not immediately used for energy. Over time, frequent consumption of refined carbohydrates can lead to insulin resistance, a condition that impairs the body’s ability to manage blood sugar. Insulin resistance can contribute to weight gain and increase the risk of developing type 2 diabetes.

Whole Wheat Bread vs. Refined Bread

Whole wheat bread is made from flour that contains the entire wheat kernel with its natural fiber, vitamins and minerals. This composition gives it a higher fiber content than white bread, which is made from refined flour. Fiber plays a critical role in weight management by slowing digestion, promoting satiety and helping regulate blood sugar levels.

Whole wheat also has a lower glycemic index, which refers to the effect food has on blood sugar. Compared to white bread, whole wheat causes a slower, more gradual rise in blood sugar. This steadier increase reduces the likelihood of insulin spikes and helps maintain energy levels longer, which can prevent overeating later in the day.

Evidence Supporting Whole Grain Diets

Numerous studies have investigated the health benefits of whole grains, including their impact on weight. A 2012 study from The Journal of Nutrition explored the effects of replacing refined grains with whole grains in the diet. Over 12 weeks, participants who consumed whole grains showed a significant decrease in both body weight and body fat, particularly around the abdomen. The study attributed these results to the high fiber content of whole grains, which likely contributed to greater feelings of fullness and reduced overall calorie intake.

A 2024 study published in the journal Nutrients examined the effects of whole grains on weight and fat distribution. The researchers found individuals who consumed whole grains regularly had lower body mass indexes (BMI) and less abdominal fat than those who consumed fewer whole grains. The study also noted higher whole grain intake was associated with reduced overall fat mass, particularly visceral fat, which is linked to higher risks of chronic diseases such as heart disease and diabetes.

Another study, a meta-analysis published in BMC Cardiovascular Disorders in 2020, focused on the impact of whole grains on cardiovascular risk factors in overweight and obese adults. The findings suggest a diet rich in whole grains is linked to a slight reduction in body weight and LDL (“bad”) cholesterol levels, as well as a decrease in inflammatory markers such as C-reactive protein. While the effect on body weight was modest, the overall health benefits, particularly for cardiovascular health, were clear, reinforcing the importance of whole grains in the diet​.

How to Include Whole Wheat Bread in Your Diet

Despite the benefits of whole grains, not all bread labeled “whole wheat” or “whole grain” is created equal. The key to choosing truly whole grain bread lies in understanding labels and ingredients.

When selecting which bread to buy look for 100% whole wheat on the package or look for the whole grain stamp to help you ensure you’re getting whole grains.

The amounts of whole grains recommended per day differ by age and gender. But in general, the recommendations are:

• Men, 30+ years old: 3.5-5 oz. /day
• Women, 30+ years old: 3-3.5 oz./day

A one-ounce equivalent of grains is:

• 1 slice of whole wheat bread
• 1 cup of ready-to-eat cereal
• 1/2 cup brown rice

Below are Nutrition Facts labels to help you compare whole wheat bread to white bread. The whole wheat bread (left) contains more fiber than the white bread (right). On the ingredients list you want whole wheat flour listed as the first ingredient. Be cautious of terms such as “multigrain” or “wheat” without a percentage listed as they are likely partially made with refined white flour.

Another ingredient to watch for is added sugars, often used to improve the taste and texture of whole wheat bread. High amounts of sugar can counteract some of the health benefits of whole grains by adding unnecessary calories and contributing to blood sugar spikes. Ideally, a good whole wheat bread will have little to no added sugars.

Look for breads that have a high fiber content—at least 2-3 grams of fiber per slice. This ensures you’re getting bread that not only provides whole grain nutrition but also contributes to your daily fiber intake, helping you stay full and satisfied.

Meal Ideas Incorporating Whole Wheat Bread

Avocado Toast

• 1 slice whole wheat bread, toasted
• 1/3 avocado, smashed on top of bread
• 1 egg, cooked in olive oil and placed on top of bread with avocado

Calories: 235
Protein: 10 g
Carbohydrates: 18 g

Simple Turkey Sandwich

• 2 slices whole wheat bread
• 3 oz. turkey deli meat
• 1 slice tomato
• 1 leaf romaine lettuce
• 2 tsp. Dijon mustard
• 1 slice 2% milk cheddar cheese

Calories: 295
Protein: 28 g
Carbohydrates: 29 g

Key Points

Whole wheat bread, when chosen wisely, can be a part of a healthy diet that supports weight management. Unlike refined carbohydrates found in white bread, whole wheat bread provides essential nutrients and fiber that help regulate blood sugar levels and promote satiety.

Paying attention to ingredient labels when selecting whole wheat bread and understanding the ingredients can help you make the best choice for your health. Ultimately, incorporating whole grains such as whole wheat bread into a balanced diet can contribute to overall well-being without the fear of weight gain.

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 Hannah Janysek, MS, RDN, LD, and Cooper Clinic Nutrition.

For more information about professional fitness training at Cooper Fitness Center, visit cooperfitnesscenter.com or call 972.233.4832.

When you think of bettering your health, the focus tends to be on exercising and eating nutritious food. “People forget that getting good quality sleep plays a vital role in your overall health,” says Sonya L. Merrill, MD, PhD, FACP, Sleep Medicine Physician at Cooper Clinic. “People don’t value or prioritize sleep—it’s seen as an afterthought. Sleep is the foundation on which good health is built. Diet and exercise cannot be as successful if you are exhausted.”

Having interrupted or poor-quality sleep can contribute to numerous medical conditions such as:

• High blood pressure
• Coronary artery disease
• Diabetes
• Obesity
• Impaired immune system
• Dementia

But what causes someone to have poor sleep? Dr. Merrill explains there are several reasons. “Pain can be a significant reason why someone isn’t able to sleep well, including back pain, joint pain and headaches. Urinary frequency also can wake you up multiple times throughout the night.” Environmental factors such as sleeping with the television on and sleeping with pets and children can disturb sleep. Substances such as caffeine, nicotine, alcohol and some medications are other factors.

Sleep Apnea

Undiagnosed sleep disorders such as sleep apnea can negatively impact sleep. Sleep apnea is a condition where an individual experiences repeated interruptions in air flow due to collapse of the upper airway. Symptoms include:

• Snoring
• Gasping
• Pauses in breathing or irregular breathing
• Night sweats
• Nocturia (urinary frequency at night)
• Daytime sleepiness
• Mood changes
• Forgetfulness
• Fatigue

Dr. Merrill shares, “Obstructive sleep apnea occurs because there is a decrease in muscle tone during sleep; the tongue and upper airway muscles relax, so the airway blocks partially or completely for 10 seconds or longer at a time.”  An individual’s anatomy contributes to the risk of obstructive sleep apnea. “Those who have small, crowded upper airways are more at risk, as well as people who are obese,” says Dr. Merrill.

Sleep Studies

If you struggle with symptoms of sleep apnea, the next step is to take a sleep test. At Cooper Clinic, we offer both at-home and in-lab studies.

• Home Sleep Apnea Test (HSAT): performed at home with a device that tracks your breathing while you sleep
• Polysomnography: an in-lab sleep study conducted by a sleep technologist to obtain comprehensive, accurate information about breathing as well as other aspects of sleep including sleep stages and limb movements

Dr. Merrill explains the differences and benefits of each test to help you determine the best option for you in our Considering a Sleep Study? Which One is Best for You? article.

Treating Sleep Apnea

The “gold standard” treatment for sleep apnea is continuous positive airway pressure (CPAP). A CPAP machine generates a continuous flow of pressurized air which keeps the airway from collapsing. CPAP typically reduces the number of apnea episodes by 90% or more.

Another treatment option is an oral appliance; this type of dental device moves the lower part of the jaw forward to stabilize and open the airway mechanically. A hypoglossal nerve stimulator implant may be an option for patients who are unable to tolerate CPAP. Finally, the FDA recently approved Zepbound (tirzepatide) to facilitate weight loss in obese patients with moderate to severe obstructive sleep apnea.

In addition to these treatments, Dr. Merrill also recommends 10 Tips for Better Sleep to help you establish a healthy sleep routine.

Bettering your sleep can do wonders for your health, both mentally and physically.

Cooper Clinic offers a comprehensive range of sleep medicine services—including lab-based studies and in-home testing. Visit the Cooper Clinic Sleep Medicine web page to learn more or call 866.906.2667.

The U.S. Department of Agriculture reported a 5.8% food cost increase in 2023 and a predicted increase of 2.2% in 2024. With higher food prices, a trip to the grocery store can become stressful especially when shopping on a budget. Many shoppers believe purchasing healthier options is expensive and a higher bill can lead shoppers to look for cheaper alternatives, which may be ultra-processed foods. Choosing healthy food doesn’t have to hurt your wallet when you know what type of products to purchase and when.

Tips for Healthy Eating on a Budget

When preparing meals for the day or week, try to make them balanced by including fruits, vegetables, grains, dairy or dairy-free alternatives and lean proteins.

• Plan ahead. Think of recipes you want to prepare throughout the week and make a list of ingredients. Using a list while grocery shopping can help you be more intentional with what you put in your cart. Often, without a list, we select food and products that were not planned for. It’s also helpful to inventory what you already have at home to prevent buying extra items. Another strategy when planning is shopping around online and looking at the surrounding grocery stores for pricing differences, weekly ads and coupons.

• Keep it simple. Recipes with a large amount of ingredients can get costly and may cause food to go to waste. Planning versatile recipes can help use the same ingredients in different ways and avoid waste.

• Buy in bulk. Buying in bulk typically costs less per ounce or pound. When purchasing meat products, find the lowest cost per pound to get the most out of your purchase and freeze what you don’t need for later.

• Consider canned and frozen produce. Canned fruit or fruit cups are a good alternative to purchasing fresh fruit. Be sure to choose ones that are packed in 100% fruit juice instead of syrup. These products also tend to be cheaper and have a longer shelf life. Buying frozen fruit and vegetables is another alternative that can last longer than fresh produce. Low-sodium canned vegetables can also be used to replace fresh veggies.

• Shop in-season ingredients. Buying in-season produce and ingredients often costs less and they are at their peak flavor.

• Expand your protein options. Meat, poultry and fish can be expensive. Consider items such as canned tuna and chicken that have a longer shelf life and may be less expensive. Eggs, canned beans and lentils can be a more cost-effective way to include protein in your meals.

• Compare family-size dairy products to individually packaged options. Individual yogurts and cheese can be convenient for on-the-go but not so easy on the wallet. Purchasing a family size yogurt tub gives you more product for less money. Another way you may save money is instead of buying shredded cheese, buy a block of cheese and grate it yourself.

• Reduce waste. Reducing the amount of food waste you have at the end of the week can help save costs. Freeze fresh produce at the end of the week and reuse it in smoothies or cook it at a later time. When purchasing dairy and meat products, pay attention to expiration dates. Choose the farthest date out to ensure the product is used before it goes bad.

Healthy eating doesn’t need to break the bank, and following these tips can help create your next delicious meal. For healthy meals ideas, check out our featured recipes in our Health Tips section.

Schedule a nutrition consultation with a Cooper Clinic registered dietitian nutritionist for more information and assistance with creating a healthy eating plan to help you achieve your goals. Call 972.560.2655 or visit cooperclinicnutrition.com.

Article provided by Jessica Collette, Dietetic Student at The University of Oklahoma, and Cooper Clinic Nutrition.