Dessert is often the most tempting part of a meal, especially during the holidays or celebrations. With a few mindful tweaks, you can satisfy your sweet tooth while still prioritizing your goals and health. Choosing desserts centered around whole ingredients, natural sweeteners and smart substitutions, allows you to enjoy treats as part of a balanced lifestyle—remember everything in moderation.

Key Strategies

1. Less of the “real thing.”
   Instead of cutting out sweets, enjoy a smaller portion of the “real” dessert or decrease the calories from fat and sugar when possible. A smaller portion of what you love can be more satisfying than a dessert you don’t enjoy.
   
   
2. Choose fruit-based desserts.
   Fruit as the main ingredient brings natural sweetness plus plenty of fiber and vitamins—making desserts more nutrient-dense.
   
   
3. Hack recipes with healthier substitutions.
   When baking, there are some great swaps for your favorite recipes. For example, unsweetened applesauce, mashed banana, Greek yogurt, avocado and nut butters, can be used as substitutes for oil, often using a 1:1 ratio. Incorporate whole wheat flour or use half and half whole wheat flour and white flour to improve the fiber profile. Instead of heavy cream try evaporated skim milk.
   
   
4. Spice it up.
   Use seasonal spices such as pumpkin, cinnamon, nutmeg, cardamom, all spice and ginger to add a festive flare to your desserts without the high calorie, high sugar price tag.
   
   

Recommendations

• Portion control is key. The calories, sugar and fat can add up even when eating a healthier dessert. Consider smaller bowls/plates, ramekins or sharing with family and friends.

• Balance. Pair any dessert with a food that adds protein or fiber such as Greek yogurt, nuts, seeds and fruit.

• Focus on whole ingredients. Choose desserts made with fruit, whole grains (or grain alternatives), healthy fats and a minimal amount of added sugar.

• Use dessert strategically. Having a dessert can be part of a balanced diet. The “less of the real thing” mindset means you don’t deprive yourself, but you also don’t go overboard.

• Get creative with fruit. Seasonal fruits can deliver sweetness and nutrients and add variety to your meals.

• Mind the added sugar. When you find a recipe you love, look for ways to reduce the sugar or substitute with 1:1 ratio. Applesauce and prunes are two options, but they have more liquid in them so reduce other liquids such as water or milk by ¼ cup less to adjust moisture content.

• Enjoy the process. Baking or creating your own dessert gives you control over ingredients and portions—and may make you appreciate it more.

• Plan ahead. If you want to include dessert with your meal, eat less of your entrée and side(s) to “save” the calories for dessert.

• Be mindful. Enjoy your dessert and savor the moment. Make it last longer. Consider putting your fork or spoon down between bites.

Enjoy your next dessert or snack without the worry of falling behind on your health goals. Want to learn more about maintaining a healthy weight? 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 Alexandra Samarripa, Dietetic Intern at Texas Woman’s University, and Cooper Clinic Nutrition.

Today, many people are looking to reduce their total sugar intake and are wondering if sugar substitutes are a better option. A variety of zero calorie sweeteners are available, so choosing one is based on your personal health goals and preferences. The good news is more than one healthy option is available!

Why Is Sugar A Big Topic of Conversation Today?

Sugar, otherwise known as sucrose, has been labeled unhealthy by media and many health organizations. Regular high sugar intake is associated with adverse health effects such as weight gain, insulin resistance, cardiovascular disease and even diminished mental or cognitive health. According to the American Heart Association, men should limit daily intake of added sugar to 9 tsp. (36 g) and women to 6 tsp. (25 g). However, the average American intake is much higher at around 17 tsp. of sugar per day. The largest contributors to this intake are sweet bakery products along with sugar sweetened beverages such as soft drinks, fruit drinks and sweetened teas.

It’s important to remember natural sugars from carbohydrates are not inherently unhealthy. These carbohydrates fuel our brain and body to function daily. Without these sources of energy, we may feel sluggish and experience difficulty focusing or completing tasks. Examples of healthy carbohydrate sources include fruits, vegetables, whole grains and legumes. These types of carbohydrates are digested more slowly and have a less dramatic impact on blood sugar levels. They also provide greater feelings of fullness than refined carbohydrates due to their fiber content. These whole foods sources of carbohydrates also pack many vitamins, minerals and antioxidants, providing health benefits reaching far beyond simple energy to our cells.

The Difference Between Sugar and Artificial Sweetener

In the 1960s, manufacturers began developing what many have deemed healthier alternatives to sugar: non-nutritive sweeteners (NNS). These substitutes can be found in packaged products or used on their own to sweeten foods and beverages. As the name suggests, non-nutritive sweeteners contain such little calories that they are considered zero calorie on a nutrition label. They can be separated into different categories, since some NNS are made artificially, while others come from plants such as stevia or monk fruit. All of these sweeteners have either been approved by the U.S. Food and Drug Administration (FDA) or are generally recognized as safe (GRAS) by third-party companies.

Currently, the evidence on sugar alternatives is mostly based on animal studies and thus cannot be fully applied to humans. However, these findings are still important to be aware of as they may influence your choice and comfort level with the options available. If you choose to use sugar alternatives, consider the following.

Potential Pros of Switching to Sugar Alternatives

• Blood sugar spikes are often much smaller when using sugar alternatives which can be beneficial for individuals with diabetes and pre-diabetes. The American Diabetes Association supports the use of sugar alternatives for blood sugar control.

• Weight loss may be seen with the use of NNS in place of sugar as this reduces total calorie and sugar intake.

• Cardiovascular health may improve when decreasing sugar intake by subsequently decreasing triglyceride levels, a type of fat in the blood.

• There may be a reduction in dental cavities with use of non-nutritive sweeteners and sugar alcohols, specifically xylitol found in gum and mints.

Potential Cons of Switching to Sugar Alternatives

• Aspartame and saccharin have been correlated to increased risk of some cancers, including bladder, liver and breast cancer in animal studies when consumed in large amounts. Further research is needed to determine this risk in humans. The World Health Organization declared in 2023 there is limited evidence aspartame has a carcinogenic effect.

• Sugar alcohols are not fully digested by our intestines. This can lead to symptoms of discomfort, bloating and even diarrhea, usually as a result of consuming large quantities. These compounds, namely sorbitol and mannitol, can also be found naturally in fruits and vegetables. They are a low-calorie, but not calorie-free, way to sweeten food products.

• Gut microbiota may be influenced and altered by saccharin, sucralose and sugar alcohols.

Other Considerations

• Our taste preferences may be affected by long-term use of sugar alternatives. Many artificial sweeteners are 200 to 600 times sweeter than regular sugar. Due to this intense sweetness, tase buds may perceive naturally sweet items as less sweet over time.

• We can often allow ourselves to eat more of something because it is labeled as low calorie or low sugar. When using non-caloric sweeteners remember although total sugar content is lower, moderation is still key when incorporating these into your diet.

• Review food labels carefully, as sugar alcohols are listed on the nutrition facts label of food products, while zero calorie sweeteners are not. Most NNS are only required to be listed under the ingredients list.

• The FDA has established recommended safe upper limits for each individual non-nutritive sweetener. Depending on the sweetener, these recommendations range from 9 to 45 packets daily. For reference, the average diet soda contains five packets of aspartame and the acceptable daily intake is 75 packets daily, equating to 15 diet sodas in a single day.

Ultimately, the choice is yours. Research shows pros and cons to switching from real sugar to sugar alternatives. Individual health goals are a driving factor in which choice is right for you. Consider the following for more personalized guidance.

• How sweet would you like your alternative to be compared to regular sugar?
• What are your current health goals? How might the switch help you reach them?
• What health conditions are your priority to manage and how might each sweetener work toward helping you feel better?
• Taste test the alternatives to see which is most suitable for your taste buds.

Non-nutritive sweeteners can be used in moderation to complement a healthy diet and active lifestyle. It is best to tailor your choice to your overall health goals and personal preferences to find the best option.

For personalized nutrition guidance and recommendations on which sugar alternatives are best for you, schedule a nutrition consultation with a Cooper Clinic registered dietitian nutritionist. Visit cooperclinicnutrition.com or call 972.560.2655.

Article provided by Erin Wayland, Cooper Clinic Dietetic Intern at Texas Woman’s University, and Cooper Clinic Nutrition.

References

Kossiva, L. (2024). Chronic use of artificial sweeteners: Pros and cons. Nutrients.

Angelin, M. (2024). Artificial sweeteners and their implications in diabetes: A review. PubMed / NCBI.

“Age fast, age slow—it’s up to you.” – Kenneth H. Cooper, MD, MPH, Cooper Aerobics Founder & Chairman

What is Healthy Aging?

Healthy aging is the process of maintaining good physical, mental and social health and well-being as we grow older. It’s never too late to improve your health and maintain health-promoting habits in your later years.

Is there a secret to healthy aging? Research from the SuperAging Research Initiative (a multi-state study on “superagers,” individuals who are 80 years and older with cognitive function comparable to an average person who is middle-aged) finds staying active and engaged is a common thread among superagers, even more than their counterparts decades younger. That’s great news for those of us who wish to not only improve our lifespan but also our healthspan. It’s not just about living longer; it’s about staying healthier to enjoy the later decades of life. The ability to keep up with our grandchildren, travel, take long walks and even carry our groceries cannot be taken for granted.

In Dr. Kenneth Cooper’s book, Grow Healthier as You Grow Older, he emphasizes the importance of the following for healthy aging:

• Physical and mental health markers such as cholesterol, blood pressure, blood glucose, weight and waist circumference
• Nutrition
• Physical activity
• Strength and balance
• Stress management
• Adequate sleep
• Maintaining social connections

These make up four important steps to healthy aging.

1. Move More and Muscle Up

As you age, you naturally lose lean body mass and therefore need to strength train and consume more protein than in your younger years. Protein needs are closer to 0.45-0.57 grams per pound body weight. For example, a 150-pound person needs 68-86 grams per day of protein.

• 3 oz. chicken breast = 26 grams
• 6 oz. Greek yogurt = 15-18 grams
• 1 oz. nuts = 6 grams
• 1 egg = 6 grams

You can take steps to lower your risk of diabetes, heart disease, high blood glucose, osteoporosis and cognitive decline by moving more throughout the day and reducing sedentary time. If you’re not already doing so, join a class or hire a personal trainer for guidance in muscle strengthening and core/balance exercises. This will also help you live more safely and independently by avoiding falls and injuries that are more prone in the later stages in life. Cooper Fitness Center offers personal training; learn more here.

2. Enjoy More Whole and Plant-based Foods

Eating plant-based and whole foods doesn’t equate to a strict vegetarian diet or absolutely zero processed foods. You simply want to choose more foods “close to nature” such as:

• Fruit
• Vegetables
• Whole grains
• Beans and legumes
• Nuts and seeds

It’s best to reduce animal food sources overall as well as many processed foods. When choosing animal-based proteins select leaner meats such as:

• Fish
• Chicken
• Turkey breast
• Lean cuts of red meat (but also less red meat overall)
• Lower fat dairy such as low-fat Greek yogurt and reduced-fat cheeses

Focus on healthy fats such as omega-3 rich fats in seafood (think salmon, tuna, halibut and sea bass to name a few) and in plant sources such as soy, walnuts and flaxseeds. Omega-3s are anti-inflammatory which has a whole host of health benefits from lowering LDL cholesterol levels, decreasing triglycerides and reducing cognitive decline.

For nutrition guidance, Cooper Clinic’s registered dietitian nutritionists can build a personalized plan of action to meet your needs for nutrition, health and wellness.

3. Get Your ZZZs

It’s recommended to get seven to nine hours of sleep a night. Aside from the number of hours needed, it should also be restful and restorative. People who obtain less than seven hours of good sleep are more likely to have issues with high blood pressure, high blood sugar, stress and disruptions in metabolism which lead to becoming overweight and the health consequences therein. A good night’s sleep consistently makes a big difference in your health and well-being. If needed, seek professional help from Cooper Clinic Sleep Medicine and learn more about bettering your sleep.

4. Stay Connected and Joyspan

Enjoy social time with friends and family. People who are socially connected tend to have sharper thinking and less memory issues as they age. It’s also good for stress management. Keep your brain and body sharp and fit by joining an exercise class, try a new hobby or book club as an opportunity to meet others, attend lectures of interest or participate in a religious/spiritual group. It’s never too late to learn new things and meet new people.

Joyspan is a term coined by Kerry Burnight, PhD, author of Joyspan: The Art and Science of Thriving in Life’s Second Half. She says a life well lived is not equal to a lengthy lifespan; one has to like their life, too! Through her years of research of older adults, even when faced with health problems and challenges, Burnight found older adults can thrive because they, “grow, adapt, give and connect.” Life can be longer and joyful at the same time, despite the challenges that face us throughout our lives. Watch Dr. Kenneth Cooper share how his Get Cooperized™ guidelines have helped him and many others continue to stay healthy as they age. Learn more ways to help improve your overall health by visiting getcooperized.com.  

Aging is a factor we cannot avoid in life, by incorporating exercise, plant-based foods, improving your sleep and continuing to stay social, these steps can help you live a longer and healthier life.

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 Elana Paddock, RDN, LD, CDCES, CHWC, and 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.

When you hear the word “snack,” what comes to mind? Do you picture chips from a vending machine or microwaveable popcorn? The word snack may remind you of childhood favorites such as packaged baked goods or fruit gummy snacks. You may feel a negative association with the word “snack” and have the misconception that snacks are “unnecessary calories” or “a bunch of sugar.” Because snacks are often demonized and misjudged, it may be surprising to know snacks can help you meet your nutrition goals.

What Can a Snack Do for You?

The primary purpose of a snack is to help bridge the gap between meals. Your body often sends you signals that it is time to eat and sometimes those signals come before the next meal rolls around. Some signs/signals indicating you may need a snack include:

• Stomach growling
• Energy dropping
• Shakiness
• Lightheadedness

Repeated extreme hunger at lunch or dinner is another sign a snack might be needed. When hunger is high, you are less likely to make mindful choices and more likely to eat quickly, which can lead to overeating. If you regularly arrive at lunch or dinner feeling ravenous, try adding a snack mid-morning or mid-afternoon.

Of course, knowing when to pick up a snack is only half the equation. You also need to know what to eat to create a balanced snack. When in doubt, select a carbohydrate source and pair it with a protein source. For example, berries with Greek yogurt.

A carbohydrate source on its own may yield somewhat of a spike in blood glucose. Adding a protein and/or fat source can help to mitigate this spike. A steady blood sugar response gives you a more sustained energy level, helping you feel your best. Protein also helps to keep you feel full longer, allowing you to arrive at your next meal with a comfortable level of hunger.

Once you have selected your carbohydrate and protein, ask yourself if there’s anything you can add to make the snack more satisfying. Fullness is different than satisfaction. Have you ever felt physically full but left wanting more? You probably needed something additional to satisfy a specific craving, which is an important piece of the nutrition puzzle but is often overlooked. If you do not satisfy your cravings, it may manifest as overeating as your body works to fill that void.

How can you make your snack satisfying? Using the example of yogurt and berries:

• Add different textures, such as a sprinkle of granola or chopped nuts
• Add a drizzle of almond butter or spoonful of dark chocolate chips for richness
• Use frozen berries for a temperature contrast

Balanced Snack Ideas

In need of some snack inspiration? Try some of the snack examples listed below.

• Oikos® Pro yogurt + berries + hemp seeds
• Food for Life® Ezekiel 4:9 bread toasted + reduced-fat cottage cheese + sliced cherry tomatoes + balsamic drizzle
• Fairlife® Nutrition Plan® protein shake/Oikos® Pro Protein shake + apple
• Seapoint Farms dry roasted edamame + Lesser Evil® cheese puffs (with avocado oil)
• Rotisserie chicken salad (made with Greek yogurt + lite mayo) + Mary’s Gone Crackers™
• Smoothie with Truvani® protein powder + frozen berries + almond milk + almond butter
• Three Wishes® cereal + low-fat Fairlife® milk
• Quaker® 30% less sugar instant oatmeal + low-fat Fairlife® milk
• Hard-boiled eggs + orange slices  
• Chia pudding with PB2® + Greek yogurt + almond milk + chia seeds
• Babybel® Reduced Fat cheese + Mary’s Gone Crackers™ + steamed edamame
• Hummus topped with Biena® roasted chickpeas + raw veggies for dipping
• Aloha or RXBAR® protein bar
• Pillars® drinkable yogurt + berries

Five Tips for Power Snacking

Snacks, when properly planned, can be an added source of nutrient-dense foods to help you power through the day. Follow these five healthy snacking tips.

1. Plan ahead. Healthy snacks often take a little extra time and effort so plan accordingly. Add some healthy snack options to your weekly shopping list. Buy items in bulk and divide them into single-serve containers to easily grab and go.
2. Be mindful. Put away distractions while you enjoy your snack. When you are distracted by your phone or TV, you are more likely to be inattentive to your internal signals of hunger and fullness. Mindful eating allows for a more enjoyable and satisfying snack.
3. Eat a balanced snack. You often hear about eating a balanced meal, but you rarely hear someone talking about eating a balanced snack. It is just as important to incorporate a lean protein, healthy fat, high-fiber carbohydrates and colorful fruits and veggies into your snacks.
4. Keep snacks at hand. Never leave home without a snack! Keep non-perishables such as nuts, dried fruit or whole grain crackers in your car, desk, office or purse/bag.
5. Snack with purpose. Remember, snacks are not meal replacements and are meant to bridge the gap between meals. Be mindful to time snacks so they do not interfere with meals. Additionally, allow for flexibility with snacks, as some days might require snacks while others may not.

Let snacks be one of your tools to help you achieve and maintain a healthy weight. Plan ahead and get snacking!

To schedule a one-on-one consultation with a registered dietitian nutritionist to build a healthy eating program or learn more about Cooper Clinic Nutrition, visit cooperclinicnutrition.com or call 972.560.2655.

Article provided by London Robinson, MCN, RDN, LD, and Cooper Clinic Nutrition.

Diets incorporating more plant-based foods have been rising in popularity over the last decade. The main reasons for this increase are the numerous health benefits associated with consuming a more plant-forward diet.

Research shows a diet higher in plant-based foods has anti-inflammatory properties and can help improve cardiovascular health by lowering cholesterol and blood pressure. Plant-based foods tend to be rich in fiber and are nutrient dense which can provide increased satiety and help with weight management. Higher fiber foods also help to support a healthy gut microbiome and manage blood glucose levels.

A plant-forward diet focuses on consuming a variety of:

• Fruits
• Vegetables
• Nuts
• Seeds
• Beans
• Legumes
• Whole grains

While plant-based foods can offer many health benefits, it’s good to keep in mind not all options are the same. Some highly processed meat alternatives—such as plant-based burgers, chicken and pork—can contain added fats and sodium, which may not be the healthiest choice when eaten frequently.

Complete Proteins

One common misconception about a plant-forward diet is that it’s naturally low in protein. A complete protein includes all nine essential amino acids, which are the building blocks of protein, and are commonly referred to as animal proteins. For individuals who follow a plant-forward eating pattern, soy (tofu, edamame, etc.), quinoa, buckwheat, hempseed and amaranth are complete protein options.

All other vegetarian protein options need to be combined with other foods to fill in the gaps in the missing amino acids. These foods paired together are called complementary proteins. For example, pairing black beans and brown rice or whole wheat bread and peanut butter. You don’t need to consume them in the same sitting but try to include a variety of complementary protein foods throughout the course of the day.

A few ways you can add protein into your day while enjoying a variety of plant-based foods are:

• Snack on dry roasted chickpeas
• Snack on edamame
• Add hemp seeds to smoothies, salads or baked potatoes

Read more about a variety of protein you can include in your diet: Adding Plant-Based Proteins to Your Diet.

Diversifying Your Diet

When starting a plant-forward eating pattern, be adventurous and try a new recipe that includes plant-based proteins. A few ideas include:

• Cook a vegetarian meal once a week.

• Eat a whole grain at breakfast such as oatmeal with walnuts and berries.

• Choose fats such as avocado, olive oil, nuts or seeds to accompany your meals in place of saturated fats such as butter, cheese or fried foods.

Another way to start thinking more plant-forward is to decrease the serving size of animal proteins at mealtimes by filling your plate with foods such as beans, quinoa and vegetables. Make these foods the focus of your plate rather than the meat. Many plant-based meal patterns, such as the Mediterranean diet, include small amounts of lean red meat, poultry and seafood.

Embracing a plant-forward diet doesn’t require an all-or-nothing approach. Whether you’re adding more vegetables to your meals, trying a meatless meal one night a week or exploring different plant-based proteins, these small steps contribute to better health.

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 Kirstin Taylor, MS, RDN, LD.

With so many regions and practices around the world, five areas can help teach people ways to better their overall health. These areas have even shown ways to help you live longer. These regions are called Blue Zones.

Blue Zones, as they are dubbed by Dan Buettner, author of the book The Blue Zones Solution, are areas in the world with the highest longevity. People in the Blue Zones reach the age of 100 at a rate 10 times the average in the United States. These five areas were identified by Buettner for their longevity associated with both their diet and lifestyle:

• Ikaria, Greece
• Sardinia, Italy
• Nicoya, Costa Rica
• Okinawa, Japan
• Loma Linda, California

Despite Blue Zones being located all over the world and their inhabitants living in very different cultures, nine commonalities were found between these groups of long-lived people. By trying to adopt these nine lessons from the world’s oldest and healthiest people—the Power of 9 as Buettner labeled them—we can hopefully create positive change in our own lives.

1. Move naturally
2. Have purpose
3. Downshift
4. 80% rule
5. Plant based
6. Wine at 5
7. Right tribe
8. Loved ones first
9. Belong

Ways to Incorporate the Power of 9 into Everyday Life

1. Move Naturally

• Incorporate exercise into your day; read Fitness Files articles and watch Exercise Moves videos for tips and advice from Cooper experts
• Be active by walking and gardening

2. Have Purpose

• Find your purpose in life and commit to it to support a longer, happier life
• Volunteer at a local community group to support what you enjoy

3. Downshift

• Be mindful at mealtimes and allow time to rest and digest
• Prioritize sleep by aiming for 7-9 hours per night
• Go outside to enjoy nature and get sunshine, which helps produce vitamin D3
• Aim for more of a relaxed pace of life without stress

4. 80% Rule

• Practice Hara Hachi Bu, a Japanese eating practice of mindfully eating until you’re 80% full
• Take your time at meals and enjoy them with friends and family

5. Plant Based

• Choose whole foods from the earth and limit processed foods
• Limit meat by eating one serving a week comparable to the size of a deck of cards
• Favor fish and choose from the middle of the food chain for less mercury; avoid large predator fish such as shark, mackerel and tilefish
• Have two ice cube sizes of dairy a few times a week, primarily from goats and sheep
• Have an egg every other day for a good source of protein
• Eat at least one cup of cooked beans daily for fiber and protein
• Eat a handful of nuts daily
• Choose heart-healthy oils, such as avocado and olive oil, for cooking and salad dressing
• Eat no more than 1/4 of your plate in bread and when you do, choose whole grain or sourdough
• Slash sugar in your diet and use natural sweeteners such as honey or agave
• Avoid beverages with added sugar; instead opt for sparkling water, tea or water

6. Wine at 5

• Primarily red wine for the benefits of the resveratrol
• Enjoy a glass with friends and family during mealtimes
• For those who don’t drink, there is no research to start drinking any alcohol

7. Right Tribe

• Spend time laughing, being social and playing games with family and friends

8. Loved Ones First

• Keep your family close and live in extended family units if that works for you
• Commit to a life partner, which can add three years to your life expectancy
• Grandparents can help care for the grandchildren, adding to a sense of purpose

9. Belong

• Join a community with common interests to feel connected
• Engage in conversations with coworkers and friends
• Be open to new experiences

In addition, learning how to manage your stress can benefit your longevity. Here are tips to better manage your stress:

• Choose foods high in omega-3 fatty acids to provide antioxidant support such as salmon, chia seeds and walnuts
• Eat foods high in magnesium to help muscles relax; examples: avocado, banana, broccoli and spinach
• Consider trying herbs such as ashwagandha (nutritional supplement), lemon balm (tea) and chamomile (tea)
• Enjoy time with friends and family by dining together and playing games

The Blue Zones offer you valuable insights into how diet and lifestyle can influence longevity. Following a more plant-based diet with an emphasis on whole foods versus processed is a good place to start. Next, consider focusing on the social aspects of finding community and volunteering for a cause you believe in. Genetics may play a role in longevity, but you can have a say and choose to incorporate the Power of 9!

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

Article by Amber Grapevine, MS, RDN, LD, and Cooper Clinic Nutrition.

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.

When it comes to nutrition, we often focus on what we eat—whole grains, proteins, fats and sugars—but recent research suggests the order in which we consume these foods may also play a critical role in our health. This concept, known as food sequencing, is gaining attention for its potential impact on blood sugar levels, which are linked to the risk of developing type 2 diabetes and other metabolic conditions.

Understanding Food Sequencing

Food sequencing involves consuming diverse types of foods in a specific order during a meal to manage the body’s glycemic response—the rise in blood glucose levels following food intake. The theory behind food sequencing is that starting with foods that have a low glycemic index (GI), such as a non-starchy veggies, nuts, beans/lentils, whole grains or proteins, can slow the absorption of carbohydrates that are eaten later in the meal. This leads to a more gradual increase in blood sugar levels, rather than a sharp spike.

The Dangers of Blood Sugar Spikes

Blood sugar spikes occur when glucose is rapidly absorbed into the bloodstream after consuming high-GI foods, such as refined carbohydrates and sugary drinks. These spikes can be harmful over time as they place a significant burden on the body’s ability to regulate glucose. When the pancreas struggles to produce enough insulin to manage these spikes, it can lead to insulin resistance—a key factor in the development of type 2 diabetes.

Chronic blood sugar spikes can also cause inflammation and damage to blood vessels, increasing the risk of cardiovascular disease. Frequent spikes followed by sharp drops in blood sugar can lead to energy crashes and increased hunger, creating a cycle that contributes to overeating and weight gain.

The Impact of Food Sequencing on Blood Sugar Levels

A 2022 study by Japanese researchers highlighted the benefits of food sequencing in controlling post-meal blood sugar levels. The study found participants who consumed vegetables and protein before carbohydrates had significantly lower blood sugar levels after meals compared to those who ate carbohydrates first. This simple change in eating order led to a reduction in the overall glycemic response offering a promising strategy for managing blood sugar levels in individuals at risk for type 2 diabetes.

Foods That Cause Blood Sugar Spikes

Certain foods are notorious for causing rapid increases in blood glucose. These include:

• Refined grains: White bread, white rice and pasta made from refined flour are quickly broken down into glucose in the body, leading to spikes.
  

• Sugary foods: Candies, pastries and sodas contain excessive amounts of simple sugars that are rapidly absorbed into the bloodstream.
  

• High-GI fruits: While fruit is healthy, fruits such as watermelon and pineapple have a higher glycemic index and can cause quick rises in blood sugar. Note that these fruits are still packed with beneficial nutrients.

On the other hand, low-GI foods, such as non-starchy vegetables, whole grains, legumes and proteins, are digested more slowly. Slower digestion leads to a steadier release of glucose into the bloodstream.

The Role of Dietary Fiber in Blood Sugar Control

Dietary soluble fiber, particularly soluble fiber found in foods such as oats, legumes and many vegetables, plays a crucial role in managing blood sugar levels. Fiber slows the digestion and absorption of carbohydrates, which helps prevent the rapid rise in blood sugar. This is why consuming fiber-rich foods first, as part of a food sequencing approach, can be beneficial.

When fiber is consumed before high-GI foods, it forms a gel-like substance in the digestive tract that slows the passage of food. This not only delays glucose absorption but also promotes a feeling of fullness, which can help with weight management.

An Example of Food Sequencing

To put food sequencing into practice, consider a balanced meal with a focus on the order in which you consume each component. Here’s an example:

Meal: Grilled chicken, mixed vegetable salad, quinoa and a slice of whole grain bread

1. Start with the salad: Begin the meal with a mixed vegetable salad, containing leafy greens, tomatoes, cucumbers and a light vinaigrette. The fiber from the vegetables and healthy fats from the dressing will help slow the absorption of glucose from the rest of the meal.
   

2. Eat the protein: Next, move on to the grilled chicken. The protein further slows digestion and helps stabilize blood sugar levels.
   

3. Consume the carbohydrates: After the vegetables and protein, eat the quinoa and whole grain bread. Since the body is already processing the fiber and protein, the carbohydrates will be absorbed more slowly, preventing a sharp increase in blood sugar.

By following this order, you can enjoy a variety of foods while minimizing the impact on your blood sugar levels. This approach is not only beneficial for those with existing metabolic concerns but can also be a proactive strategy for anyone looking to improve their overall health.

Takeaways

The order in which we consume food can significantly influence our blood sugar levels and overall health. Food sequencing, particularly starting with fiber-rich vegetables and proteins before carbohydrates, offers a practical way to manage blood glucose levels and reduce the risk of type 2 diabetes.

As supported by the 2022 study on dietitian-led nutrition therapy, this approach is an effective tool for enhancing metabolic health. By understanding the impact of different foods on blood sugar and strategically planning the sequence of your meals, you can take a simple yet powerful step toward better health.

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

Article provided by Cooper Clinic Nutrition