Cooper Wellness

Introducing Vitamin B12

2012-01-12T12:15:00.000-08:00

Vitamin B12 is important for metabolism, the formation of red blood cells, and the maintenance of the central nervous system, which includes the brain and spinal cord. Working in combination with Vitamin B6 and Vitamin B9 (folic acid), B12 plays a key role in converting homocysteine into methionine, one of the 20 or so building blocks from which the body builds new proteins.

B12 is naturally found in animal products such as fish, poultry, meat, eggs or dairy. Breakfast cereals and enriched soy or rice milk are also often fortified with B12. Both beef liver and clams, an odd combination, have incredibly high levels of B12, but omega-rich salmon and trout have good levels. There’s also some B12 in chicken, tuna, yogurt, milk, eggs and cheese. B12 is also found in virtually all multivitamins, as a standalone vitamin and in prescription form.

While most of us consume enough B12 in our diet, deficiencies do occur. As B12 is only found naturally in animal products, vegetarians and vegans, and those who consume very little animal protein, milk or dairy should supplement to avoid a B12 deficiency. Those with “pernicious anemia” are also often B12 deficient, as are heavy drinkers and those who have had weight loss surgery. As our stomach acid helps extract the B12 from the food we eat, those who take proton-pump inhibitors (like Prilosec or Nexium), H2 blockers or other antacids regularly to reduce stomach acids may have a deficiency.

With age, stomach acid levels decline. In addition, many older adults trend towards a diet with less animal and dairy products, and the combination of changing diet and lower stomach acid levels can cause a deficiency. For these reasons, Cooper Clinic regularly measures B12 blood levels in patients over the age of 65 and in others who might be at risk.

Symptoms of B12 deficiency include memory issues, moodiness or depression, muscle weakness, extreme fatigue, low blood pressure, numbness or tingling in arms and legs, shakiness, an unsteady gait and incontinence – the same exact symptoms that mimic the downside of aging for many. For this reason, and because it’s possible to have only one or two of the symptoms and still be deficit, our recommendation is to consider B12 deficiency if any of the symptoms exist.

The only way to know for sure if your B12 level is low is to get a blood test. The accepted range for B12 is between 254 and 1,320 picograms per milliliter of blood serum. Cooper Clinic physicians like to see levels at of least 400- to 500 picograms per milliliter of blood serum or higher.

Within the Cooper Complete line of supplements, all adult multivitamins contain 400 micrograms of B12. For those who need additional supplementation, we also have a liquid B12 that delivers 1,000 micrograms B12 per serving. The liquid is a mild cherry flavor, and because it’s in liquid form, the amount taken can be varied as needed. A 30-serving supply is $12.95. If you’d like to hear more about B12, click here to listen to this podcast on the subject by Todd Whitthorne, President and CEO of Cooper Complete® Nutritional Supplements.

To purchase Cooper Complete supplements, visit the Cooper Store.

Jill Turner is VP Operations for Cooper Concepts, the company that markets Cooper Complete nutritional supplements. Email (jsturner@cooperwellness.com) or call 972-560-3262 with your questions and comments regarding supplements.

Reference
The Nutrition Source
Three of the B Vitamins: Folate, Vitamin B6, and Vitamin B12
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vitamin-b/

Dietary Supplement Fact Sheet: Vitamin B12
http://ods.od.nih.gov/factsheets/vitaminb12

Vitamin B12 Recommendations
http://www.umm.edu/ency/article/002403rec.htm

Vitamin B12 Deficiency: Causes and Symptoms
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/b-12-deficiency/index.html

Vitamin B12
http://health.nytimes.com/health/guides/nutrition/vitamin-b12/overview.html

It Could Be Old Age, or It Could Be Low B12
http://www.nytimes.com/2011/11/29/health/vitamin-b12-deficiency-can-cause-symptoms-that-mimic-aging.html

New Year, Clean Sweep – Assessing Your Cabinets

2011-12-28T09:23:00.000-08:00

While the science suggests that setting a multitude of New Year’s resolutions isn’t honestly a great idea and that we do much better if we focus on one goal at a time, many of us continue to view New Year’s as an overall fresh start. For me, my re-focus on healthy eating means clearing the cabinets and cupboards of leftover contraband from the holidays, and while I’m at it, checking expiration dates on all pantry items as well as all the condiments that have accumulated in the refrigerator. After making a clean sweep through the kitchen, it only makes sense to continue to the bathroom cabinets, another key area in our home with lots of items with “best used by” dates.

Prescription medications and over-the-counter medications, including vitamins and other dietary supplements, all have expiration/best used by dates. Prescription medications typically have a one-year shelf life, while vitamins and supplements have a two-year shelf life.

To dispose of supplements and medications that have expired or are no longer needed, many cities have hazardous waste collection sites that will take these items. The U.S. Department of Justice Drug Enforcement Administration (DEA) has scheduled the next National Prescription Drug Take Back Day for Saturday, April 28, 2012, from 10:00 a.m. to 2:00 p.m. During this event, unwanted medications can be dropped off at collection sites for free.

If waiting until April seems to far away, pharmacy chain CVS has partnered with Sharps Compliance Corporation, a company that handles medical waste, and all of their pharmacies have medication disposal envelopes which can be used to send unwanted medications directly to Sharps for disposal. (The postage paid envelopes are $3.99 each.)

If you elect to dispose of unused medications in your trash, the U.S. Food and Drug Administration (FDA) offers these guidelines for handling:

• Take the pills out of their original containers.
• Mix the pills with an undesirable substance, such as used coffee grounds or cat litter to make the pills less attractive to children or pets and unrecognizable to someone who might intentionally go through your trash.
• Put the mixture in a sealed container or bag to prevent the pills from leaking or breaking out of a garbage bag.
• These products should not be burned, so those in rural areas with burn barrels should not put these items in the burn barrel.

The Office of National Drug Control Policy recommends that before disposing of prescription medication bottles, the label either be removed, or covered with a permanent marker or duct tape to prevent re-ordering by someone else.

Recommended storage instructions are noted on vitamin and supplement bottles, and on the insert that accompanies prescription medications. As a general rule, products should be stored at room temperature, away from both excessive light and humidity.

Reference
National Take Back Initiative
http://www.deadiversion.usdoj.gov/drug_disposal/takeback/

Sharps Compliance Corp’s TakeAway Environmental Return System ™ Envelope Solution Now Available at CVS/pharmacy
http://online.wsj.com/article/PR-CO-20110816-905933.html

FDA How to Dispose of Unused Medicines
http://www.fda.gov/downloads/Drugs/ResourcesForYou/Consumers/BuyingUsingMedicineSafely/UnderstandingOver-the-CounterMedicines/ucm107163.pdf

Jill Turner is VP of Operations for Cooper Concepts, the company that markets Cooper Complete nutritional supplements. E-mail jsturner@cooperwellness.com or call 972-560-3262 with your questions and comments regarding supplements.

Cooper Complete: Coming Soon

2011-12-19T12:47:00.000-08:00

We have several new “single ingredient” supplements that are being added to the Cooper Complete line. Below is a quick overview about each item.

Vitamin B12 (Liquid) Methylcobalamin (Now Available Online and at The Coop)
Cooper Clinic now checks B12 levels (through a blood test) as part of the comprehensive physical exam. People at risk for vitamin B12 deficiency include strict vegetarians, elderly people and those with pernicious anemia. Studies have shown that a deficiency of vitamin B12 can lead to abnormal neurologic and psychiatric symptoms. These symptoms may include shaky movements and unsteady gait, muscle weakness, spasticity, incontinence, hypotension (low blood pressure), vision problems, dementia, psychoses and mood disturbances. Researchers have reported that these symptoms may occur when vitamin B12 levels are just slightly lower than normal and are considerably above the levels normally associated with anemia.

Cooper Complete vitamin B12 comes in liquid form and is (natural) cherry flavored. Each bottle contains 30 servings of 1,000 mcg vitamin B12 (methylcobalamin).

Melatonin – Two Forms: Quick Release & Prolonged Release
At some time or another, almost all of us have issues with sleep. Sometimes the issue is that we fall asleep easily, but then wake up long before dawn and have difficulty getting back to sleep. Other times, the issue is simply difficulty in falling asleep. To address these different sleep disturbances, two new Melatonin products are coming. Quick Release Melatonin will help those who have difficult falling asleep, while Prolonged Release Melatonin is for those who can fall asleep quickly but then have difficulty staying sleep. Each formula will contain 3 mg Melatonin and 60 servings.

For best results, our recommendation is to take one tablet one hour before bedtime or as directed by a physician.

Iron – Prolonged Release
Most of us have iron levels that are perfectly normal without supplementation. This product is for those who have a deficiency and have been directed by their physician to take supplemental iron. Our prolonged release iron tablets will dispense iron (in the Ferronyl® form) for a six to eight hour period to aid in absorption.

Two tablets of Cooper Complete supplemental Iron contain 54 mg Iron (from Ferronyl®). Each bottle contains 60 tablets.

L-Lysine
The amino acid L-Lysine is an essential amino acid that we get in food, particularly meat and poultry, but also in dairy products, eggs and beans. The supplement L-Lysine is often taken to control herpes simplex virus outbreaks, also known as “cold sores” or “fever blisters.” In a small placebo-controlled clinical trial, the treatment group took 1,000 mg L-Lysine three times a day for six months (3,000 mg L-Lysine total per day), and compared to the placebo group, had an average of 2.4 fewer herpes simplex virus outbreaks over the six-month period. The treatment group also reported a lessoned severity of symptoms and significantly reduced healing time. In a prospective, randomized, double-blind, placebo-controlled, cross-over study of forty-one patients, researchers found that supplementation of 1,248 mg of L-Lysine per day decreased the recurrence rate of herpes simplex attacks in non-immuno-compromised individuals.

Cooper Complete L-Lysine capsules contain 500 mg. Each bottle contains 100 capsules.

While Vitamin B12 has already arrived and is available online and in our store, The Coop, located inside Cooper Fitness Center in Dallas, the remaining new items will not be arriving until January or February of 2012.

To purchase Cooper Complete supplements, visit the Cooper Store.

Our toll free number is 888-393-2221; email us at Questions@CooperWellness.com.

Reference
Success of L-lysine therapy in frequently recurrent herpes simplex infection. Treatment and prophylaxis.
http://www.ncbi.nlm.nih.gov/pubmed/3115841?dopt=Abstract

Treatment of recurrent herpes simplex infections with L-lysine monohydrochloride.
http://www.ncbi.nlm.nih.gov/pubmed/6435961?dopt=Abstract

Lysine as a prophylactic agent in the treatment of recurrent herpes simplex labialis.
http://www.ncbi.nlm.nih.gov/pubmed/6438572?dopt=Abstract

Subjective response to lysine in the therapy of herpes simplex.
http://www.ncbi.nlm.nih.gov/pubmed/6423612?dopt=Abstract

Jill Turner is VP Operations for Cooper Concepts, the company that markets Cooper Complete nutritional supplements. Email (jsturner@cooperwellness.com) or call 972-560-3262 with your questions and comments regarding supplements.

Dynamic Duo Omega-3, Vitamin D: Two Nutrients Proven to Boost Heart Health

2011-12-06T09:42:00.000-08:00

More than 200 years ago Scottish philosopher David Hume wrote, “A wise man proportions his belief to the evidence.” Today, that advice still holds true, especially when it comes to nutritional supplementation.

In the multi-billion dollar vitamin and supplement industry, products often claim more “sizzle” than “steak.” However, when you look at the research, evidence shows that supplementation with appropriate nutrients makes sense for most people. The key being “appropriate nutrients,” and when it comes to heart health there are two nutrients in particular we should pay close attention to—omega-3 and vitamin D.

Connecting Healthy Hearts to Omega-3s
The cardiovascular benefit of omega-3 fats is not a new health discovery. It was identified in the early 1970s by Jørn Dyerberg, MD, DMSc, and his colleagues in Greenland. They sought to understand how Eskimos living in Greenland could eat a high-fat diet—consisting mostly of fish and seal—and still have one of the lowest death rates from cardiovascular disease in the world. Through research they found the answer—omega-3 fats. Their work was published in The Lancet and The American Journal of Clinical Nutrition.

Today more than 18,000 published studies show the benefits of omega-3 fats, especially for the heart because they help lower blood pressure, resting heart rate, risk of arrhythmia, sudden death and triglycerides. Omega-3 fats also improve the HDL/LDL cholesterol ratio and reduce the risk of developing metabolic syndrome.

Noted omega-3 researcher William Harris, PhD, touts the cardiovascular benefits stating, “There is no nutrient more important for decreasing risk of cardiovascular death — and more lacking — than omega-3.”

It’s in the Label
When it comes to buying nutritional supplements it pays to be an educated consumer. This is particularly the case with omega-3 fats, which are often referred to, almost interchangeably, as fish oil and or poly-unsaturated fatty acids. Not all omega-3 products are created equal—the important ingredients to look for are the amounts of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) in the product.

EPA and DHA are the “long chain” omega-3s that are so beneficial for the heart as well as the brain, eyes and immune system. EPA and DHA come from the micro-algae that fish eat, especially fatty fish such as salmon, trout, mackerel, anchovies and sardines.

For maximum benefit most experts recommend at least 1,000-2,000 mg of EPA and DHA combined every day. If you are eating fatty fish at least three to four times a week, you are probably getting enough omega-3 fats from your diet. However, studies indicate that Americans eat fish once every 11 days on average.

When determining which omega-3 supplement product is the best buy, you will need to do some detective work. That is, read the small print on the back of the bottle. Well over half of omega-3 products provide only a 30 percent concentration of EPA and DHA. That means every 1,000 mg (1 gram) soft gel will give you 300 mg of EPA and DHA. With that in mind you will need to take four soft gels per day to total 1,200 mg of EPA and DHA.

The higher quality—and often best value—fish oils provide a 50-60 percent concentration, which means you need to take just two 1,000 mg soft gels per day to reach the target daily dose.

The Vitamin D Dilemma
The other nutrient that deservedly is currently getting lots of positive press is vitamin D, which actually is not a vitamin at all. It’s a steroid hormone manufactured, or synthesized, by our body when UVB light from the sun hits our skin. We can also get some vitamin D from our diet by consuming fish, milk and fortified cereal. But it’s difficult to get the proper dosage through food alone.

Vitamin D was “discovered” when many children in New England began developing rickets during the winter months. Rickets is a softening of the bones in children that can potentially lead to fractures and deformity (osteomalacia is a similar condition in adults). There was limited sunshine during the day and everyone wore long pants, coats and hats due to the cold temperatures, making it difficult for the children’s bodies to synthesize enough vitamin D. Because vitamin D regulates the uptake of calcium into the bones, without enough of it the bones simply won’t calcify.

As it turns out though, vitamin D is involved in much more than just bone health. Thousands of studies now link low vitamin D status to many conditions including cardiovascular disease, hypertension, several cancers, depression, diabetes, chronic pain, macular degeneration, poor lung function and arthritis.

Cedric Garland, DrPH, a recognized vitamin D expert contends, “The benefit of vitamin D is as clear as the harmful link between smoking and lung cancer.”

A 2008 study of 1,354 men, ages 40-75, published in The Archives of Internal Medicine, showed those deficient in vitamin D (a blood level less than 15 ng/ml) were 2½ times more likely to suffer a heart attack than those with the highest levels and those heart attacks were more likely to be of the fatal variety.

Yet at the same time, studies indicate that vitamin D levels are dropping throughout much of the world. One factor is most of us spend a majority of our days inside—working and doing indoor leisure activities. And when we do go out in the sun we’ve been taught to wear sunscreen to reduce our risk for skin cancer. Sunscreen with a SPF of 15 or greater decreases the synthesis of vitamin D by 99 percent. Keep wearing your sunscreen, but give yourself 15 minutes in the sun before applying it.

Determining D Levels
There is only one way to determine your vitamin D level—a blood test known as 25 hydroxyvitamin D.

• Insufficiency – level less than 30 ng/ml
• Deficiency – level less than 20 ng/ml
• Toxicity – level of at least 150 ng/ml

Of interest, most lifeguards and people who live near the equator (where UVB light is most prevalent) have vitamin D levels around 70-100 ng/ml.

The recommended target level for vitamin D is open to debate. Most experts agree your vitamin D level should be least 30 ng/ml. However, Cooper Clinic in Dallas, Texas, recommends patients target at least 40 ng/ml as a baseline.

Supplement the Sun
One of the best ways to ensure your vitamin D level is appropriate is to use supplements. Vitamin D-3 is recognized to be more bioavailable than D-2. How much is needed varies greatly based on age, skin tone, time of year, sun exposure, where you live, weight and other factors.

While Dr. Garland and other researchers recommend a daily oral intake of 2,000 to 2,400 IU of D-3 for adults, it’s best to consult with your physician on what your specific intake should be based on your vitamin D test results, age and other health issues.

There are two things to keep in mind. One, don’t be surprised if your level is low. If your level is very low (less than 15 or 20 ng/ml), your physician may place you on a prescription vitamin D at a dose of 50,000 IU once or twice a week for a period of eight to 12 weeks. This is known as a “hyper dose” to quickly get your blood level where it needs to be.

Secondly, if your level is low, even real low, don’t worry. Correcting the problem is easy and inexpensive.

There are a number of things we can do to keep our hearts healthy including exercise, weight management and preventive medical exams, but making sure our omega-3 and vitamin D levels are appropriate is certainly a great place to start. Stay well!

Todd Whitthorne
President & CEO, Cooper Concepts, Inc.

Cooper Complete® is a pure, potent vitamin and supplement line scientifically proven to improve well-being. Included are Advanced Omega-3 and Vitamin D-3. Cooper Complete can be purchased online or by phone at 888.393.2221.

The “Hot” News About Cayenne Supplements

2011-11-14T13:37:00.000-08:00

We recently received an inquiry about Cayenne Pepper supplements. Cayenne pepper is a member of the Capsicum family of vegetables, which also includes red peppers, bell peppers, pimento and paprika. Capsicum adds color, pungency and aroma to foods. The level of pungency (heat) in peppers depends mainly on the concentration of capsaicinoids. Chili peppers and red peppers have higher capsaicinoid levels, while paprika has lower levels. Spanish paprika, made from pimentos, has almost no heat and is used primarily for coloring. Cayenne pepper is made by drying, and then grinding, the hotter chili peppers and red peppers into a powder.

When we consume foods containing higher levels of hot peppers, the capsaicin causes a chemical messenger “substance P”, to artificially release. Substance P in our nerve cells is responsible for transmitting pain signals. This artificial release is transmitted to our nervous system, and this is how we feel the burning pain in our mouth from the heat. Over time and repeated intake of hot, spicy foods, the level of substance P is depleted in our mouth, so people who eat a lot of hot foods regularly actually do build up a gradual tolerance to the heat.

The same “tolerance” that allows frequent hot pepper eaters to tolerate the heat more easily than those who only occasionally have hotter foods is the basis for over-the-counter capsicum creams that can be topically applied to the body. Caution should be exercised when using these creams though, as the same “hot” sensation we get when eating peppers or prepping hot peppers for food dishes also applies to these creams. They can be painful, particularly if they hit any open cuts or mucous membrane. There’s good clinical evidence that Capsicum topically applied in a plaster or cream is helpful in reducing lower back pain. There has also been research findings that capsicum plasters combined with acupuncture can help relieve post-operative nausea and vomiting.

When used orally, Capsicum may cause gastrointestinal irritation, mouth and throat irritation, damaged taste buds with reduced ability to taste foods, fullness, flatulence, gas, indigestion, diarrhea, ulcer aggravation and stomach pain. Even with all these side effects, oral Capsicum supplements have been suggested as a cure-all for everything from weight loss, sore throat, gastrointestinal disorders, diabetes and skin conditions. However, the science for Capsicum in these areas is lacking. Capsicum supplements may also impact blood-thinners, antidepressants, insulin levels and blood pressure. They can cause allergic reactions in those who are allergic to bell peppers, paprika or other peppers.

For all of these reasons, we’ll continue to enjoy all kinds of peppers in our food, and yes, cayenne pepper in some of our dishes, but might shy away from taking Capsicum supplements.

For more information about Cooper Complete vitamins and supplements, please call 888.393.2221 or visit coopercomplete.com.

Jill Turner is VP Operations for Cooper Concepts, the division that markets Cooper Complete nutritional supplements. Email (jsturner@cooperwellness.com) or call Jill at 972-560-3262 with your questions and comments regarding supplements.

Vitamins and Minerals for Athletes

2011-10-27T09:11:00.000-07:00

We received the following question via email recently. The writer attended a symposium at UCLA in 1994 where Dr. Cooper spoke about the vitamins and minerals he suggested long-distance runners take to counter free radicals. The writer advised that she is still a long-distance runner, and would like to know what the current recommendations are. Her notes from the 1994 symposium document that Dr. Cooper suggested long-distance runners take 1,000 mg Vitamin C, 400 IU natural Vitamin E, and 25,000 IU Beta Carotene. She closed by also asking about recommendations on Vitamin D.

The world of supplements is honestly an area of constantly evolving science. Dr. Cooper wrote a book, the Antioxidant Revolution, back in 1994, following his research on the impact of antioxidants and athletic recovery. (The book is out of print.) The guidelines in that book were the foundation of Cooper Complete Elite Athlete, a multivitamin and mineral formulation specifically for elite athletes, including marathoners, triathletes, competitive body builders and cyclists to name a few.

The recommendation of Dr. Cooper, and his scientific team of advisors has changed significantly over the years, and Cooper Complete Elite Athlete has been revised multiple times in response to the expanding body of research available. The level of vitamin A (as natural beta carotene) is now dramatically lower, in part due to the prevalence of vitamin A/Beta Carotene in packaged cereals and many other fortified foods, while the levels of vitamin C and E have been increased to 2,000 mg (Vitamin C) and 800 IU (Vitamin E). Vitamin D, originally at 400 IU, is now at 2,000 IU. We encourage Vitamin D blood testing, and those who find levels still low with 2,000 IU per day may add additional Vitamin D to their regimen.

The latest formulation change is set to occur early next year, when we adjust the level of folic acid from 400 mcg to 200 mcg, and change the form from folate to Metafolin, a patented form of 5-methyletrahydrofolate (5-MTHT) made by Merck. Along with this ingredient change, the tablets will receive a vanilla flavored coating to make them easier to swallow.

We suggest that those taking Cooper Complete Elite Athlete exercise more than five hours per week at 80 percent maximal heart rate or higher (as defined: 205 – ½ age x 0.8) or as recommended by their healthcare professional. Here is the Cooper Complete Elite Athlete ingredient composition.

In addition to taking Cooper Complete Elite Athlete, we suggest that all adults take a minimum of 1,000 mg per day (combined) of the omega-3 fatty acids EPA and DHA, as studies show that EPA is a great overall inflammation fighter.

For more information about Cooper Complete vitamins and supplements, please call 888.393.2221 or visit coopercomplete.com.

Reference
Joint Health - http://www.coopercomplete.com/store/detail/178.php

Advanced Omega-3 - http://www.coopercomplete.com/store/detail/179.php

Jill Turner is VP Operations for Cooper Concepts, the division that markets Cooper Complete nutritional supplements. Email (jsturner@cooperwellness.com) or call Jill at 972-560-3262 with your questions and comments regarding supplements.

All About Magnesium

2011-10-17T14:34:00.000-07:00

Magnesium is essential to good health. The fourth most abundant mineral in our body, about fifty to sixty percent of the body’s magnesium is found in our bones, with the balance in our muscle and other soft tissues. Magnesium helps maintain normal muscle and nerve function, regulates heart rhythm, supports a healthy immune system and keep bones strong. It also helps regulate blood sugar levels, promotes normal blood pressure and is involved in energy metabolism.

The daily recommended intake for magnesium is 400 mg for men 19 to 30 years of age and 420 mg for men over 30 years of age; 310 mg for women 19 to 30 years of age and 320 mg for women over 30 years of age. Cooper Clinic routinely tests magnesium levels as part of the blood profile in the comprehensive physical. A normal blood plasma level is 1.8 to 2.4 mg/dL.

Foods that are naturally high in fiber generally have decent levels of magnesium. Dietary sources of magnesium include legumes, whole grains, vegetables (especially broccoli, squash, and green leafy vegetables), seeds and nuts (especially almonds and cashews). Other sources include dairy products, meats, chocolate and coffee. Per 3 ½ ounce serving, Kelp provides 760 mg magnesium, while almonds and cashews have approximately 270 mg, and pecans and English walnuts around 135 mg.

The health status of our digestive system and kidneys influences our magnesium level. Primarily absorbed in the small intestine, magnesium is then transported through the blood to cells and tissues. Our kidneys excrete magnesium, so in instances where kidney health is impaired, too much magnesium may be expelled. In general, healthy individuals absorb about one-third to one-half of the magnesium ingested. Crohn’s disease and other gastrointestinal disorders can impair absorption of magnesium.

Older adults are at increased risk for magnesium deficiency. In addition to consuming less magnesium than younger adults, magnesium absorption decreases and renal excretion of magnesium increases in older adults. Seniors are also more likely to take drugs that interact negatively with magnesium. Magnesium supplements should not be taken at the same time as tetracycline or thyroid hormones - take either two hours before or after the medication.

Early signs of magnesium deficiency could include loss of appetite, nausea, vomiting, fatigue, insomnia and weakness. Later signs may include numbness, tingling, personality changes, muscle contractions, cramps, seizures and abnormal heart rhythms. Because these symptoms are so broad, a magnesium deficiency can sometimes go undetected as physicians eliminate other issues.

Magnesium supplements combine magnesium with another substance such as a salt. Magnesium supplements include carbonate, chloride, gluconate, glycinate, hydroxide, oxide, silicate, stearate and sulfate. Epsom salts, often used to sooth a variety of skin conditions, is actually magnesium sulfate. Elemental magnesium refers to the amount of magnesium in each compound, and the amount of elemental magnesium in a compound and its bioavailability influence the effective of the magnesium supplement. Bioavailability is the amount of magnesium that is ultimately absorbed and useable by our body. In a more bioavailable form of magnesium, it is not unusual to find that four or more tablets are required to get to 500 mg of magnesium.

References
Nutritional Magnesium Association
http://www.nutritionalmagnesium.org/

Dietary Supplement Fact Sheet: Magnesium
http://ods.od.nih.gov/factsheets/magnesium

Jill Turner is VP Operations for Cooper Concepts, the company that markets Cooper Complete nutritional supplements. Email (jsturner@cooperwellness.com) or call 888-393-2221 with your questions and comments regarding supplements.

Radio Interview by Todd Whitthorne Discussing Vitamins

2011-10-03T11:34:00.001-07:00

In this interview with Todd Whitthorne by Joanie Greggains on KGO Radio in San Francisco, Todd discusses the following issues:

1. The best time of day to take a multivitamin.
2. If other supplements can be taken at the same time as the multivitamin.
3. The synergistic impact of supplements, such as calcium and Magnesium.
4. Vitamin D and dosing.
5. B vitamins and their importance pre-pregnancy in preventing neural tube defects.
6. Omega-3 levels and military personnel suicide statistics.

Listen to the Interview

Flexible Spending Dollars – Have You Checked Your Balance?

2011-09-19T06:26:00.000-07:00

It’s that time of year again. Have you checked your Flexible Spending Account (FSA) balance? Flexible spending accounts give many of us the option to have money deposited through payroll deductions into an account to use for medical expenses. The money in a FSA is exempt from federal, state and payroll taxes, and allows us to pay for medical expenses with pre-tax dollars, which can lower our costs by as much as 30 percent. The way the plans are written, any money not spent by the end of the coverage period (typically the last date of the year) is forfeited back to the plan administrator. This is a classic “use it or lose it” program.

As the end of the year draws near, many of us still have dollars left in our flexible spending accounts (FSA). The plans cover vitamins and nutritional supplements with a doctor’s note. So, if you have cash left in your plan and are trying to figure out how to use it, consider contacting your doctor’s office for a note and then stocking up. Many people take Advanced Omega-3 to lower triglycerides and reduce inflammation, Vitamin D-3 to raise sub-optimal levels, or a multivitamin and mineral supplement for general overall health. As with any other prescription, the pharmacist will need to know how many of each tablet to dispense, so be sure to have your doctor specify how many of each tablet/pill you should take.

In Texas, the entire line of Cooper Complete® nutritional supplements is available in all Albertson’s stores, and can be found directly in front of the pharmacy. Cooper Complete has a relationship with the independent pharmacy Dougherty’s, to fill the prescription and ship the items to you. To make the process as easy as possible, once you have the prescription from your physician, please contact the Cooper Complete offices at 800-980-6311 or jsturner@cooperwellness.com to coordinate the details of getting the prescription filled. If you are a Cooper Clinic patient, you can also use the coupon you receive during your physical when for the purchase.

Reference
Dougherty’s Pharmacy

Albertson’s LLC

Jill Turner is VP Operations for Cooper Concepts, the company that markets Cooper Complete nutritional supplements. Email (jsturner@cooperwellness.com) or call 972-560-3262 with your questions and comments regarding supplements.

Calcium 101

2011-09-02T09:37:00.000-07:00

Let's Talk Krill

2011-07-29T14:00:00.000-07:00

We’ve recently had several inquiries about krill oil supplements. Is it safe, what does it contain and where does it come from?

Krill are small shrimp-like marine crustaceans, similar in size to a large paperclip, that live in the ocean and feed on algae and plankton. Krill play an important role in overall marine life, as they feed directly on algae and plankton, which is then converted into a form of energy (krill) that can be consumed by other sea life. Probably best known as the food of choice for giant blue whales, seals, squid, and cold water fish also consume a diet rich in krill. In addition to turning algae and plankton into energy, because krill eat carbon-rich food near the ocean surface (and then excrete it in lower, colder waters), some believe they play an important role in removing greenhouse gas carbon dioxide.

While Japanese sometimes eat krill, the vast majority of krill is used in aquaculture and livestock feed, for fish bait and pet foods, and the pharmaceutical industry. Using ‘suction’ harvesting, krill is gathered from the ocean. Most commercial fishing of Krill is in Antarctica and off the coast of Japan, and off Canada’s Pacific coast. The Pacific Fishery Management Council (here in the United States) does not allow krill fishing off the coasts of Washington, Oregon, or California as krill serve as the basis of the marine food chain. Scientists believe krill have declined by 80 per cent since the 1970s, and the most likely cause is global warming. Because of sustainability concerns, Whole Foods discontinued sale of krill products last year, and recommends that consumers choose fish oil supplements instead.

While there is an astounding amount of marketing information available online touting the advantages of krill oil, there is limited science based fact. Neptune Technologies produces virtually all of the krill oil on the market, and they have been conducting research on krill oil, but so far there are very few studies. An amazing number of web sites reviewed referenced two small cholesterol studies (one containing 113 subjects and another containing 120, and both with very different outcomes), a study that compared krill oil against fish oil for premenstrual syndrome (PMS) and menstrual cramps, and a study (acknowledged as badly designed) for osteoarthritis and rheumatoid arthritis were mentioned on umpteen sites.

Krill oil contains the omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), carotenoids and phospholipids. Carotenoids are found in many foods, particularly the yellow, orange and dark green vegetables and fruits. Krill oil proponents claim that krill oil is better absorbed than traditional fish oil supplements, because it is in the phospholipids- rather than triglyceride- form. And, because it is better absorbed, the amount EPA and DHA is significantly lower. (One wildly popular brand contains 140 mg EPA/DHA in two capsules, whereas Cooper Complete Advanced Omega-3 contains 1,200 mg EPA/DHA in two softgels.) Opponents say this argument is nonsense as phospholipids are non-essential to the body, and since time began we have been consuming EPA and DHA in the triglyceride form from fatty fish such as salmon, mackerel and sardines.

While krill oil appears to be perfectly safe, the data seems to contain a lot more hype then hard scientific fact. With more than 18,000 studies on EPA and DHA in fish oil form to date, it makes sense to stick with the proven, and less expensive, original.

The Cooper Complete store is here.

References

Tiny Krill: Giants in Marine Food Chain

Pacific Fishery Management Council

Krill Oil

What is Phytoplankton?

Krill

Whole Foods discontinues krill, citing ‘sustainability issues’

Neptune Technologies & Resources

Getting to Know Vitamin B9

2011-07-18T14:51:00.001-07:00

Vitamin B9, or Folate, is essential for the growth and reproduction of all body cells and is especially important during periods of high growth, such as infancy, adolescence and pregnancy. As almost half of all pregnancies in the United States are unexpected or unplanned (see New England Journal of Medicine article below), women in their childbearing years are routinely encouraged to take a multivitamin containing vitamin B9 to help prevent neural tube defects (NTDs). Folate also plays an important role in reducing the risk of heart disease, and is known to reduce homocysteine levels in our blood. Epidemiologic data also links low levels of folic acid with some cancers.

Sources of Folate
Folate and folic acid are forms of the water-soluble vitamin B9. Folic acid is the synthetic form of vitamin B9, while folate is the form of vitamin B9 found in food. Folate is naturally found in dark leafy vegetables, asparagus, okra, fruits (including bananas, lemons, oranges, and melons), mushrooms, legumes, soybeans, brewer’s yeast and orange and tomato juices. Breads, cereals, bars and flour are commonly fortified with folic acid.

Recommendations
The U.S. Recommended Daily Allowance (RDA) for adults is 500 micrograms (mcg) daily (600 mcg daily for pregnant women), with the tolerable upper intake level (UL) set at 1,000 mcg.

There is concern in the scientific community that large populations within the United States have folic acid levels that are too high. Between fortification of foods and consumption of supplements, researchers estimate that a third of our population has folic acid levels at twice the recommended level. Vitamin B-12 deficiency, fairly common in seniors, can be masked in individuals with excessive folic acid levels.

Cooper Complete
The formulations of all Cooper Complete nutritional supplements are overseen by a team of researchers and physicians, and all of our products are reviewed and adjusted to ensure that the formulations contain levels of ingredients scientifically proven to be beneficial for optimal health. We are in the process of revising all of the Cooper Complete multivitamins (adult formulations) from 400- to 200 mcg of folic acid. During this formulation change, we are also transitioning to Metafolin, a brand name for a patented form of 5-methyltetrahydrofolate (5-MTHF) made by Merck. Metafolin is a form of folate that is more body-ready and usable by the body compared to the typical folic acid that is contained in supplements. 5-MTHF is the predominant form of folate that is found in nature and may have benefits over synthetic folic acid. A percentage of the population has a mutation in one of the enzymes involved in the metabolism of folic acid, and 5-MTHF circumvents this mutation and allows the body to be better able to get the benefits from supplementation. We expect to transition all adult formulations to the new level and form by early next year.

To purchase Cooper Complete multivitamins and supplements, visit the Cooper Store

References

Family Planning as a Cost-Saving Preventive Health Service

Unmetabololized Folic Acid in Plasma is associated with Reduced Natural Killer Cell Cytotoxicity among Postmenopausal Women

Decoding Your Supplement Labels

2011-06-28T15:04:00.000-07:00

In June, the New England Journal of Medicine published their perspective on front-of-package nutrition labeling. The authors (Kelly D. Brownell, PhD, and Jeffrey P. Koplan, MD, MPH) expressed their frustration that the sample front-of-package label system developed by the Grocery Manufacturers of America and the Food Marketing Institute (see sample) is much more confusing than the simple traffic-light system (green, yellow, red light) labeling concept used in Britain (see sample).

Reading the perspective, I started thinking about vitamin and supplement labels, and how confusing they are too! For starters, FDA guidelines, in place for our protection as consumers, don’t allow supplement companies to simply “list” on the bottle the benefits of a particular ingredient or formula. Some retailers make the process a little bit easier by organizing supplements by problem (i.e., joint health; digestion; cholesterol), but there’s still plenty of room for improvement. For example, the bottles of omega-3s you find on the shelf aren’t going to tell you how good they are for heart and brain health, as well as being overall inflammation fighters. And, once you’ve figured out that omega-3’s are beneficial, they aren’t going to tell you how much science says we need to consume.

Here are our steps for decoding the front package of a bottle of Omega-3:

• Do not assume that the “1,000 mg” or “1 gram” notation on the front label is relevant – this notation is a marketing notation, and typically means that the capsule size is 1,000 mg – not that the product provides 1,000 mg EPA, DHA and/or ALA. It’s entirely possible that a 1,000 mg capsule may contain as few as 300 mg EPA and DHA, combined.

• Omega-3 fatty acids encompass EPA, DHA and ALA. EPA and DHA are marine based, while ALA is plant based. ALA can’t be directly used by the body, so it is converted into EPA and DHA.
The vast majority of research has been conducted studying the impact of EPA and DHA.

• To compare products and brands, refer to the ingredient panel and add together the amount of EPA, DHA and ALA documented on the ingredient panel. The “ingredient panel” (or nutrition facts panel) is regulated by the FDA – so these are the only numbers that count. This instruction applies to both nutritional supplements and fortified foods. For example, some egg brands with omega-3 simply say there are omega-3’s in the egg, while others will list a specific level for EPA/DHA provided.

The Institute of Medicine recommends that adult women consume 1,100 mg of EPA/DHA (total combined) per day, while men should consume 1,600 mg EPA/DHA. Because ALA doesn’t convert in the body easily, women consuming omega-3 fatty acids in the plant-based ALA form should consume 1,300 mg daily, while men should consume 2,700 mg.

Cooper Complete Advanced Omega-3 contains 1,200 mg EPA/DHA in each two softgel serving.

To purchase Cooper Complete multivitamins and supplements, visit the Cooper Store.

References

Front-of-Package Nutrition Labeling – An Abuse of Trust by the Food Industry?

Sample front-of-package label from the traffic-light system used in Britain

Sample front-of-package label adhering to the Nutrition Keys System Developed by the Grocery Manufacturers of America and the Food Marketing Institute

Dietary Supplement Labeling Guide

Omega-3 Fatty Acids

Good Fat, Bad Fat: The Facts about Omega-3

#533 The Lambert Report for 06/23/2011

Are you getting the most out of your Flexible Spending Account Plan?

2011-06-20T06:34:00.000-07:00

Did you know that Flexible Spending Accounts (FSA) funds can be used to purchase multivitamins and dietary supplements? Beginning January 1, 2011, over-the-counter (OTC) medicines and drugs, including multivitamins and supplements, now require a prescription to be reimbursed by a FSA. (Other OTC medicines and drugs that now require a prescription include allergy prevention and treatment, analgesics, antacids, cold and flu remedies, migraine relief, skin care and sleeping aids.) In previous years, the prescription from the physician was simply mailed to the FSA plan administrator. Beginning this year, the prescription must be filled by a pharmacy and contain the same information as a prescription for a prescription-only medicine. Here’s how the process works:

1. Prior to the purchase of the multivitamin and/or supplements, the prescription for the item must be presented to the pharmacist.

2. The multivitamin and/or supplement must be dispensed by the pharmacist in accordance with the applicable laws and regulations pertaining to the practice of pharmacy.

3. An Rx number must be assigned.

In Texas and Louisiana, the entire line of Cooper Complete® nutritional supplements is available in all Albertson’s stores, and can be found directly in front of the pharmacy.

For Cooper Complete customers who don’t live near an Albertson’s, we also have a relationship set-up with the independent pharmacy Dougherty’s to fill the prescription and ship the items to you. To make the process as easy as possible, once you have the prescription from your physician please contact me at 800.980.6311 or jsturner@cooperwellness.com and I will coordinate the details of getting the prescription filled. If you are a Cooper Clinic patient, you can also use the coupon you receive during your physical for the purchase.

Thank you.

Jill Turner
VP of Operations
Cooper Concepts, Inc.
800.980.6311 - direct
972.560.3267 - fax
jsturner@cooperwellness.com

Reference
Dougherty’s Pharmacy

Albertson’s LLC
Texas Stores
Louisiana Stores

Cooper Complete Chewable Calcium: This Chewable Is for Adults, Not Children

2011-06-07T06:40:00.000-07:00

Calcium is needed by the body to maintain strong bones, along with a healthy heart, muscles and central nervous system. Calcium-rich foods include canned salmon, anchovies, dairy products, broccoli, spinach, kale and Brussels sprouts. Juices, bread, breakfast cereal and tofu are often fortified with calcium.

But most people, especially older adults, require supplements to ensure that they consume enough calcium. And for anyone with reduced stomach acid, taking chewable calcium with meals is recommended.

“Calcium carbonate, a calcium salt, is not well absorbed by people with reduced levels of stomach acid,” said Todd Whitthorne, President of Cooper Concepts, parent of Cooper Complete® in Dallas. “Taking this supplement in chewable form at mealtimes improves absorption because of the stomach acid that's generated to digest food.”

Calcium requirements depend on an individual's gender and age, Whitthorne says. For example, adult women under age 50 are advised to consume 1,000 milligrams of calcium daily, while women 50 to 65 require 1,200 to 1,500 mg per day. Women 50 to 65 who are taking estrogen need 1,200 mg of calcium, and those not using estrogen need 1,500 mg. All women 65 and older should consume 1,500 mg calcium on a daily basis.

Many people drink milk for its calcium, but since one 8-ounce glass typically contains about 300 mg of calcium, you would need to drink three to five cups daily to meet basic calcium requirements, Whitthorne states.

Cooper Complete Chewable Calcium with Vitamin D provides 333 mg calcium – from calcium carbonate – and 133 IU of vitamin D-3 or cholecalciferol. This orange-and-vanilla flavored, chewable tablet is designed to be taken in conjunction with Cooper Complete multivitamin formulations.

As a dietary supplement, adults are advised to take one tablet of Chewable Calcium with a meal or as directed by a physician. “But remember to chew it, rather than swallowing it whole, to ensure the tablet is absorbed,” Whitthorne says.

Chewable calcium carbonate also works as an antacid to relieve heartburn, acid indigestion and upset stomach.

Cooper Complete offers an alternative product that can be taken on an empty stomach. Two tablets of Cooper Complete Calcium Citrate has 500 mg of calcium citrate.

To purchase Cooper Complete supplements, visit the Cooper Store.

Getting your Vitamin D with Todd Whitthorne

2011-05-17T11:51:00.000-07:00

Benefits of Omega-3 with Todd Whitthorne

2011-04-28T11:52:00.000-07:00

ABCs of Supplements with Todd Whitthorne

2011-03-25T12:58:00.000-07:00

Facts and Stats on Vitamin C

2011-03-14T09:38:00.000-07:00

We received this question from one of our readers: “I have taken 1,000 mg time-released vitamin C every morning for many years. I used to be plagued with colds about twice a year and they always turned to bronchitis. A friend told me to take vitamin C, not as I'm starting to feel a cold coming on, but every single morning. I finally got into the habit. I have not had a cold for 3-4 years!! Because I have not had a cold, I also haven't come down with bronchitis and other respiratory ailments. Seriously - I feel the time-released vitamin C has kept me from getting sick! While others in my office are always sick - coughing, wheezing and snuffling, many times with colds and sinus infections, their germs never seem to infiltrate my system. “

“I was at the drugstore the other day picking up timed-released vitamin C and the pharmacist said there is some controversy on taking too much - that it can cause kidney damage. I have cut down to 500 mg but I would like to know what you think about this.”

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin. Although our body is unable to manufacture vitamin C on its own, the vitamin helps our body form collagen in bones, cartilage, muscle, and blood vessels. Vitamin C also helps our body absorb iron, which is why dietitians often suggest spinach salad with orange slices or strawberries on top.

Our body doesn’t make vitamin C, so we get vitamin C from food (mostly fresh fruits and vegetables) and supplements. The orange juice folks would like to have a monopoly on vitamin C, but grapefruit (fruit and juice), strawberries, cantaloupe, red bell peppers, broccoli, Brussel sprouts, turnip and collard greens, cauliflower, and the increasingly popular leafy kale all contain great levels of vitamin C.

The research on common cold prevention is interesting. More than 30 clinical trials including more than 10,000 participants examined the effects of taking daily vitamin C, and overall, a significant reduction in the risk of developing colds wasn’t seen. However, a subset of the studies looked at people living in extreme circumstances – including skiers and marathon runners, and found almost a 50 percent reduction in the risk of developing a cold! As the subset of elite athletes was small, more studies are needed, but it looks like vitamin C for cold prevention in this population may make great sense.

Many people grab their vitamin C supplements the second they start to feel a cold coming on in hopes that they can ward off the inevitable. Numerous studies have examined the effects of starting vitamin C after the onset of cold symptoms, and unfortunately supplementation doesn’t seem to lesson the symptoms, or the duration, of the cold. On the other hand, the science does show that people who take 1,000 mg of vitamin C daily throughout the cold season can modestly reduce the symptoms and duration of colds. Cooper Complete adult formulations contain vitamin C. Cooper Complete Elite Athlete, for marathoners and anyone exercising at 80 percent of predicted maximum heart rate for a minimum of five hours per week contains 2,000 mg vitamin C, while Cooper Complete original formulations (Iron Free and With Iron) contain 500 mg, and Basic One contains 150 mg.

The US recommendation for daily intake of vitamin C is 75 mg for adult women and 90 mg for adult men. As a water soluble vitamin, whatever our body doesn’t need immediately is eliminated. In an article published in the American Journal of Clinical Nutrition, researchers reported that when the daily dose of vitamin C was increased from 200 to 2,500 mg, the plasma concentration increased by only 12- to 15 mg/L, and renal clearance of vitamin C rose sharply. In addition, the digestive tract also stops absorbing vitamin C as well as these higher levels. So, the net effect is that after a certain level it doesn’t really matter our much vitamin C we take as our blood level concentration of vitamin C isn’t going to increase much more.

The upper intake level (UL) for vitamin C is 2,000 mg per day for men and women. Taking high levels of vitamin C can cause severe diarrhea, as well as kidney stones. And if the vitamin C of your choice is the chewable kind, too many of these tablets can wreck havoc on tooth enamel. Because vitamin C may increase adverse affects of acetaminophen and antacids, the supplement (or a multivitamin including vitamin C) shouldn’t be taken at the same time as these over-the-counter medications.

To purchase Cooper Complete supplements, visit the Cooper Store.

Reference
Blanchard J, Tozer TN, Rowland M. Pharmacokinetic perspective on megadoses of ascorbic acid. Am J Clin Nutr. 1997;66:1165-1171.
http://www.ajcn.org/content/66/5/1165.short

Micronutrient Information Center – Linus Pauling Institute
http://lpi.oregonstate.edu/infocenter/vitamins/vitaminC/

The World’s Healthiest Foods
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=109

Jill Turner is VP Operations for Cooper Concepts, the company that markets Cooper Complete nutritional supplements. Email (jsturner@cooperwellness.com) or call 972-560-3262 with your questions and comments regarding supplements.

Why Supplements? Should you have a Healthy Body Pack, “just in case”?

2011-03-01T13:57:00.000-08:00

Do you sometimes wonder if it makes sense for you to take supplements? A 2010 report in the Journal of the American Medical Association noted the following on the state of a typical Standard American Diet (SAD):

• Seventy five percent of us use less than 2/3’s of the RDA recommendation for one or more nutrients
• Only one percent of us meet the Food Pyramid guidelines
• Sugar and fat now account for more than 65 percent of our calories
• Most minerals we ingest are now at 20- to 40 percent of 1930’s levels.

Nutritional supplements wouldn’t be needed if we’d eat properly but unfortunately for the vast majority of us, this just isn’t the case (or at least it’s not the case the majority of the time). Our philosophy with supplements is that they work as an insurance policy to help fill in the gaps of what we most likely are not getting through our daily diet.

A well-balanced multivitamin is a great place to start. The Cooper Healthy Body Pack is a comprehensive multi-vitamin & mineral supplement that contains a 30-day supply of our Basic One Multivitamin (which includes 2,000 IU of D3) and two Advanced Omega-3 soft gels (with a 60 percent concentration of the critical “long-chain” omega-3’s: EPA and DHA).

The level of vitamin D in our adult formulations is higher than found in most multivitamin/mineral formulations because according to our research here at Cooper and in large, comprehensive national studies, about 80 percent of us (infants to seniors) do not get the level of vitamin D we need in our diet or through sun exposure. While researchers haven’t figured out why, low vitamin D levels are tied to poor bone health, weak immunity systems and cardiovascular disease along with multiple other health issues – including cancer, depression, chronic pain, diabetes, and macular degeneration.

Omega-3 (also known as fish oil) is key to good health. Over 18,000 published studies indicate the heart, brain and immune system benefit from fish oil. Unfortunately most of us are very low in omega-3 because the best source in the diet is fish and, on average, we eat fish only once every 11 days. So, in place of eating fish, and fatty fish at that, more often, supplementation is an “easy fix” to this shortfall.

To purchase Cooper Complete supplements, visit the Cooper Store.

Our toll free number is 888-393-2221; email us at Questions@CooperWellness.com.

Prescription for Healthy Conception

2011-02-15T08:48:00.000-08:00

Many of us know someone who has grappled with infertility, although only about 15 percent of couples trying to conceive don’t get pregnant as easily as they’d like.

Did you see the news report a few weeks ago about how antioxidants can help men with low sperm counts? Researchers in New Zealand reviewed more than 30 studies, focusing on men who were subfertile. Subfertility occurs when a man is less fertile than average but still capable of making a baby. While subfertility only affects about 5 percent of men, it is responsible for half of delayed conceptions.

Researchers believe that up to 80 percent of subfertility is due to the effects of oxidative stress on sperm cells, which lowers both their numbers and quality. They found that taking antioxidants seemed to help with fertility problems, as the men who took them were more likely to get their partner pregnant, and their partner was more likely to have a live birth.

While this is exciting data for any couple trying to conceive, the numbers of people in the combined studies was pretty small. The 34 studies combined totaled 3,000 couples undergoing fertility treatments, including in vitro fertilization and insemination – two of the more common methods of increasing conception odds when sperm-related issues are involved. All of the studies looked at the potential role of at least one antioxidant.

Based on 96 pregnancies among 964 couples in 15 of the studies, the researchers found that antioxidant use by the male partner increased the odds of conception four-fold. In the three studies that contained birth data, the men who took antioxidants improved the likelihood of their partner giving birth to a live baby by a factor of five. While this is an exciting statistic, the findings of increased live birth rates with antioxidants was based on a total of only 20 births, which is a small number.

The antioxidants used in the studies varied and included vitamins C and E, and minerals including magnesium and zinc. Even though a large study is not on record, couples who are trying to conceive might want to take a multivitamin and mineral formulation rich in antioxidants. It’s an expensive and low-risk option that could speed the conception process.

A related story in the news last month caught my attention, and this one concerned women with polycystic ovary syndrome (PCOS), a hormonal disorder that affects 5- to 10 percent of reproductive aged women. Women with PCOS have irregular cycles and problems ovulating. Since the 1990’s scientists have been studying how insulin resistance impacts PCOS. Being overweight and sedentary aggravates insulin resistance which worsens PCOS, so losing weight and getting (and staying) active are keys for women with this condition. In addition, omega-3 fatty acids are recommended for their anti-inflammatory benefits.

With omega-3’s and multivitamins so affordable, it makes sense for both men and women interested in conception to add these supplements to their daily routines.

To purchase Cooper Complete supplements, visit the Cooper Store.

Reference
Antioxidants may improve male fertility
http://www.nlm.nih.gov/medlineplus/news/fullstory_107940.html

Role of antioxidants in treatment of male infertility: an overview of the literature
http://www.ncbi.nlm.nih.gov/pubmed/15169573

Polycystic Ovary Syndrome: The Most Common Hormonal Disorder for Women
http://www.huffingtonpost.com/hillary-wright/polycystic-ovary-syndrome_b_813924.html

Jill Turner is VP Operations for Cooper Concepts, the company that markets Cooper Complete nutritional supplements. Email (jsturner@cooperwellness.com) or call 972-560-3262 with your questions and comments regarding supplements.

Why Lutein? Lutein, supplement ingredient found in Dermatologic Health, Eye Health, and Cooper Complete original multivitamins (incl. Elite Athlete)

2011-02-03T12:34:00.000-08:00

Lutein, a nutrient found in dark, green, leafy vegetables, increases skin hydration and elasticity and protects against skin inflammation and eye diseases. Lutein is present in tissues in the eyes, skin, cervix, brain, breast and blood serum, but is not produced by the body and must be consumed in food or supplements. Lutein is a supplement ingredient in Cooper Complete Iron Free and With Iron, Elite Athlete, Dermatologic Health and Eye Health.

“You probably eat foods containing lutein, like spinach, collard greens, kale, broccoli, corn and eggs, but you would need to consume a fair amount of them daily to reap lutein's full benefits,” says Todd Whitthorne, president and CEO, Cooper Concepts in Dallas.

Daily intake of lutein is low in industrialized countries and has been found to be even smaller among U.S. than European residents.

Developed by the Cooper Clinic in Dallas, the Cooper Complete Dermatologic Health supplement contains lutein and other key nutrients that promote healthy skin, hair and nails. The product was formulated by board-certified dermatologists and includes ingredients that have proven beneficial in scientific studies.

According to a study published in Skin Pharmacology and Physiology in 2007, FloraGLO® Lutein, made from marigold flowers, promotes long-term, skin health by increasing elasticity and lipid content, and by decreasing lipid oxidation – which can cause skin degradation. Skin's lipid content is comprised of oily components that create a healthy look. Lutein shields skin from exposure to ultraviolet light and protects against sun by bolstering the skin's antioxidant, defense system. FloraGLO® is the form of lutein contained in all Cooper Complete products.

Another supplement, Cooper Complete Eye Health, is formulated to provide nutrients that are clinically proven to help eyes.

“Lutein has been shown to lower the risk of age-related macular degeneration, which is the main cause of blindness in Americans ages 65 and older,” Whitthorne says. The macula is a yellow spot near the center of the retina of the eye, and it absorbs excess blue and ultraviolet light, acting as a natural pair of sunglasses. The macula's yellow color comes from its lutein and zeaxanthin content.

A study published in the Archives of Ophthalmology in 2007 included 4,500 participants between 60 and 80 years old, and found that lutein strengthens eye-cell membranes and prevents free radicals from harming eye cells. Lutein is an antioxidant that may protect the macula tissue by quenching free radicals. Lutein also filters high-energy, blue light that can damage the macula and skin.

“Our eyes are very active metabolically, and proper nutrition, including antioxidants, are vital to vision,” Whitthorne says. “Cataracts, age-related macular degeneration and dry eyes can trouble aging Americans.” Increased intake of lutein helps lower the risk of age-related macular degeneration.

Research has shown that lutein has anti-inflammation effects. In a study published in 2007, State University of New Jersey researchers found that lutein helps lower potentially dangerous, skin inflammation.

To purchase Cooper Complete supplements, visit the Cooper Store.

Our toll free number is 888.393.2221; email us at Questions@CooperWellness.com.

Omega-3’s – How’s it made? Fish Oil

2011-01-19T06:31:00.000-08:00

We recently received an email asking us about how fish is processed to become fish oil.

Cooper Complete Advanced Omega-3 is a blend of sardines and anchovies, both small, cold water fish. The fish are wild caught off the Peruvian coast, as the Humboldt Current makes this part of the world particularly full of marine life.

While sardines aren’t a popular menu item here in the U.S., they are very popular in other parts of the world, so our blend is more heavily weighed towards anchovies as much of the sardine catch ends up being diverted to the global dinner table. The anchovies used are typically about 18 inches long, and they are processed whole. To extract the omega-3 fatty acids, the fish are cooked in order to liquefy the fats. The fish are then placed in gigantic drum which is rotated at high speed. The centrifugal force of the rotating drum separates the oil out from the fish.

The oil then goes through a multi-step purification, concentration and deodorization process that takes about 16 weeks before it is ready to be encapsulated, bottled and sold.

After the oil is removed, the remaining fish solids are then processed to use for fish meal. The fish meal is a food ingredient used in making feed for chickens, pigs, and farmed raised fish. Fish meal is also used as a high quality organic fertilizer for gardens and lawns.

Our toll free number is 888-393-2221; email us at Questions@CooperWellness.com.

To purchase Cooper Complete supplements, visit the Cooper Store.

Jill Turner is VP Operations for Cooper Concepts, the company that markets Cooper Complete nutritional supplements. Email (jsturner@cooperwellness.com) or call 972-560-3262 with your questions and comments regarding supplements.

Position Statement on Vitamin D | Kenneth H. Cooper, M.D., M.P.H.

2011-01-03T08:57:00.000-08:00

There has been considerable interest and debate in the scientific community regarding the recent recommendations of the IOM (Institute of Medicine) as it relates to the proper intake of vitamin D. Commenting only on the relation to bone health, the IOM panel called for 600 IUs of vitamin D daily for all ages up to age 70 and 800 IUs after age 71. They also doubled the UL (safe upper limit) to 4000 IU per day.

These dosage recommendations were based on what the panel believes would allow most individuals to maintain a vitamin D blood level of 20 ng/ml.

Many internationally recognized vitamin D researchers, including Creighton’s Dr. Robert Haney feel these recommendations are too low:

“The statement by the IOM that skeletal health can be maintained at serum 25(OH)D levels of 20 ng/ml is incorrect. 30 ng/ml should be looked at as the lower end of the acceptable range for bone health. There have been randomized controlled trials showing major reductions in fractures by getting the serum level to 29 ng/ml. Fracture reduction does not reliably occur at levels less than 30 ng/ml and in some cases as high as 40 ng/ml. Osteoid seam width, a measure of vitamin D deficiency, only reaches normal values when the level is above 30 ng/ml. There is significant evidence above the IOM panel’s “adequate” level of 20 ng/ml.”

Dr. Walter Willett, the chairman of the nutrition department at The Harvard School of Public Health and a member of the Cooper Complete Nutritional Supplement scientific advisory committee agrees that the IOM recommendations are too low:

“We don't have all the evidence, but the data are clear that blood levels higher than 20 ng/ml are associated with higher BMD (bone mineral density), a strong risk factor for fracture. The main evidence used to set the level at 20 was from a study of osteomalacia in an autopsy series. Osteomalacia was not associated with age, which makes it a dubious sufficient indicator of bone health.”

In contrast to the IOM report, the IOF (International Osteoporosis Foundation) recommended in their 2010 position paper on vitamin D a threshold of 30 ng/ml for optimal fall and fracture reduction.

It is also very important to note that vitamin D levels are associated with much more than just bone health. There is tremendous data in the scientific literature showing a clear relationship between deficiencies of vitamin D and many cancers, including breast, colon, ovary, and kidney. In fact, Dr. Cedric Garland from the Moores Cancer Center at U.C. San Diego has stated that, “the benefit of vitamin D is as clear as the harmful link between smoking and lung cancer.”

In addition to many cancers, vitamin D deficiency has also been associated with cardiovascular disease, diabetes, immunity to infection, multiple sclerosis, age related macular degeneration and chronic pain.

The Cooper Clinic bases vitamin D dosage recommendations on a patients actual blood level (25(OH)D). Ideally we strive for individuals to maintain a serum level of between 40-60 ng/ml with 30 ng/ml considered to be an absolute minimum. The Clinic has been measuring vitamin D levels in our patients since May, 2007 and we know two things are certain. One is that the majority of first time patients fall below, some well below, the 30 ng/ml minimum target and, the dosage needed to achieve sufficiency varies greatly from patient to patient.

For over 40 years Cooper Clinic has focused on preventive medicine and we base all of our recommendations on the preponderance of published scientific evidence. This is why all of our adult formulations of Cooper Complete multivitamins contain 2000 I.U. of vitamin D-3. For many that amount is adequate to achieve and maintain a vitamin D blood level of at least 40 ng/ml. However for others that only serves as a starting point. I have several patients that need to take 3000-4000 IU of vitamin D-3 daily and some require 50,000 IU/week in order to maintain adequate blood levels. The important point is that one size does not fit all. Of note Dr. Michael Holick, an internationally recognized vitamin D researcher from Boston University has conducted studies giving subjects 50,000 IU of vitamin D twice a month for six years and has seen no harmful effects.

Should you have an interest in exploring the vitamin D topic in greater detail I encourage you to visit www.grassrootshealth.net or e-mail Todd Whitthorne, President and CEO of Cooper Concepts, at twhitthorne@cooperwellness.com. He can also be reached at 972-560-2656.

Sincerely,

Kenneth H. Cooper, M.D., M.P.H.
Founder, CEO, Cooper Clinic

Do Your Skin, Hair, or Nails Need a Pick-Me-Up?

2010-12-20T14:47:00.000-08:00

Skin is the body's largest organ and it, along with the eyes, is constantly assaulted by household and outdoor pollutants and sunlight. Almost non-stop exposure to one or several of these elements creates cell-damaging free radicals. To fend off that relentless assault, defenses beyond sunscreen and lotions are needed, says Adean Kingston, M.D., a board-certified dermatologist at Cooper Clinic.

Cooper Complete Dermatologic Health provides an array of nutrients that our skin, hair and nails welcome. Vitamin A, in the form of natural beta carotene with mixed carotenoids, and zinc are included to improve your complexion. Both nutrients counter facial oil and acne and its lesions.

Lutein is included in the formula for skin health. Lutein filters high-energy, blue light that can damage skin cells, and protects the skin by attacking free radicals. Lutein is an antioxidant found in spinach, kale, collard greens and other vegetables. Lutein also supports eye and cardiovascular health.

Results of a 2007 study published in the Skin Pharmacology and Physiology journal showed that 10 milligrams of lutein can improve skin hydration and elasticity and enhance the skin's photo-protective activity. Data indicate that lutein inhibits skin reactions to ultraviolet light and prevents UVB-induced skin cancer. Cooper Complete Dermatologic Health contains 10 milligrams of FloraGLO lutein, the most bioavailable form of lutein.

“Copper, essential to enzyme reactions, is part of the supplement's formula to increase elastin production and reduce the appearance of stretch marks, lax skin and wrinkles,” said Dr. Kingston. Copper combats psoriasis and other skin conditions. Biotin, a member of the B Complex and essential to skin, hair, and nail rejuvenation, is also in the formula.

Vitamins C and E are included as potent anti-oxidants, countering the effects of sun exposure by scavenging for free radicals. Studies have shown that when Vitamins A and E are taken together, the risks of basal cell carcinoma, a common, sun-induced skin cancer, are reduced. Selenium is included to protect skin from sun damage and lower the risk of skin cancer.

An antioxidant called polypodium leucotomas, derived from a tropical plant in South and Central America, is included in the supplement, too, to protect against ultraviolet radiation from the sun. Polypodium leucotomas is often marketed as heiliocare. Native Americans used the plant's extract to treat inflammatory disorders and skin diseases. Dr. Kingston says polypodium leucotomas is beneficial for dermatitis and psoriasis, and it lowers the risk of skin cancer.

Horsetail extract, included in the supplement's formula, is a living fossil that contains high levels of the element silicon, found to be effective in hair growth. Dermatologic Health also contains biotin and zinc to promote healthy hair. Biotin and horsetail extract are often used to help brittle fingernails, a condition affecting 20 percent of Americans. Brittle nails can be caused by a lack of nutrients, an underlying health condition, and other factors like repeated washing of hands.

To purchase Cooper Complete supplements, visit the Cooper Store.

Our toll free number is 888-393-2221; email us at Questions@CooperWellness.com.

Jill Turner is VP Operations for Cooper Concepts, the company that markets Cooper Complete nutritional supplements. Email (jsturner@cooperwellness.com) or call 972-560-3262 with your questions and comments regarding supplements.

Stop The Stink

2010-12-07T10:37:00.000-08:00

I know it’s a somewhat personal question, but do your feet stink? In a recent “Dear Annie” advice column, Annie had a nurse write in and report that a zinc deficiency can cause body odor, including stinky feet. I decided to look up the science on zinc to find any literature connecting a zinc deficiency with odor.

Our body requires zinc for the functioning of more than 300 enzymes. The U.S. recommendations for daily intake are 8 mg for women and 11 mg for men. While food sources of zinc include oysters, shellfish, poultry and meat, as well as fortified cereals and nutrition bars, the average diet may not contain enough zinc. Zinc supplements come in several forms – zinc chelate, citrate, picolinate and sulfate. The sulfate form is less expensive than the other forms. (Cooper Complete products use the chelate form of zinc.)

The scientific literature on zinc is extensive, and there is good evidence to support zinc supplementation to:

• Reduce the severity and duration of diarrhea in malnourished children

• Help the healing process of gastric ulcers

• Help manage or reduce symptoms of sickle cell anemia
In the studies, participants showed an increase in heath, weight, immune system function, and testosterone levels, while reducing the number of sickled cells.

• Prevent zinc deficiency
Zinc deficiency symptoms include hair loss, impotence, skin and eye conditions, and reduced appetite.

There’s conflicting research on the impact of zinc in treating the severity and duration of the common cold. In a small double-blind trial of 100 people experiencing early cold symptoms, the half given 13.3 mg of zinc from zinc gluconate recovered from their cold much more quickly than the placebo group. Coughing disappeared within 2.2 days (versus 4 in the placebo group), the sore throat lasted 1 day (versus 3), nasal drainage lasted 4 days (versus 7), and headache time fell from three days to two days. Unfortunately, other studies show little difference between zinc and a placebo.

In a search of the scientific literature, I came up empty when seeking a connection between smelly feet and zinc. In anecdotal information, the writer to “Dear Annie” reports that taking zinc supplements eliminated foot odor. The Graedon’s at the People’s Pharmacy have heard 50 to 100 mg zinc daily made a dramatic reduction in foot odor within 30 days. Another home remedy found in the People’s Pharmacy is to soak the feet in warm water with tannic acid. Because tea is high in tannic acid, adding tea bags to a foot bath is an easy way to try this remedy.

Because long-term high levels of zinc can be toxic, it’s important to talk with your doctor about any supplements you take.

The adult Cooper Complete multivitamin and mineral supplements (including Elite Athlete and Basic One) contain 15 mg zinc per daily serving.

To purchase Cooper Complete supplements, visit the Cooper Store.

Our toll free number is 888-393-2221; email us at Questions@CooperWellness.com.

Reference

Ask Annie Advice Column Suggests Zinc for Body Odor and Stinky Feet

Zinc Gluconate Lozenges for Treating the Common Cold

Zinc

Strange Solutions for Smelly Feet

Smelly Feet – free download from the People’s Pharmacy with Joe and Terry Graedon

Jill Turner is VP Operations for Cooper Concepts, the company that markets Cooper Complete nutritional supplements. Email (jsturner@cooperwellness.com) or call 972-560-3262 with your questions and comments regarding supplements.

Supplement Storage Suggestions

2010-11-15T15:16:00.001-08:00

Food scientists at Purdue University published a study this year reporting the impact of temperatures and humidity levels on vitamin C. In the findings, vitamin C showed signs of deterioration when humidity levels rose to 80 percent and higher. While researchers only focused on vitamin C, the impact of temperature and humidity on supplements has been studied over the years.

Heat and humidity can degrade supplements quickly, therefore Cooper Complete supplements have these instructions on the container: “For optimal storage conditions, store in a cool, dry place (59 – 77 degrees Fahrenheit and 35 – 65 percent relative humidity).”

Generally we want to store our vitamins where we’ll see them and remember to take them. For most people, the obvious places seem to be the car, kitchen, bathroom, or desk.

In the bathroom
The bathroom suffers from major humidity issues and temperature changes. Each opening of the supplement bottle potentially exposes them to higher than recommended levels of humidity. And storing the supplements in the medicine cabinet can also be an issue if much time is spent in front of the cabinet mirror with the hot water running and razor in hand for the morning shave. If you must store your supplements in the bathroom, the linen closet, dressing area, or walk-in closet are better options.

In the kitchen
The kitchen can be a dicey location. Contrary to popular opinion, vitamins do not need to be stored in the refrigerator. The refrigerator is actually too cold and is also prone to humidity. If you elect to keep your supplements in the kitchen, our recommendation is to put them in a cabinet or on a counter away from the stove, oven, or sink, where heat and humidity levels are much higher than optimal.

At the office
Here at Cooper many associates keep their vitamins on their desk. Office temperatures stay fairly steady. Seeing the bottle is a good reminder to take the daily dose.

In the car
Those of us living in the hot south and southwest only have to leave our supplements in the car once during summer to realize that softgels are quickly reduced to a giant, solidified brick. Interior car temperatures climb to exorbitantly high levels during the summer – well into the three-digits. Just as the heat turns up in the summer, the winter months can become too cold for vitamin storage (similar to a refrigerator). To avoid any temperature problems, it’s best to keep vitamins out of your car for long periods of time.

Bottom line; keep your supplements in a location where you would be comfortable – not too hot, not too cold, not too dry, and not too humid.

Our toll free number is 888-393-2221; email us at Questions@CooperWellness.com.

To purchase Cooper Complete supplements, visit the Cooper Store.

Reference
Influence of simultaneous variations in temperature and relative humidity on chemical stability of two vitamin C forms and implications for shelf life models
http://www.ncbi.nlm.nih.gov/pubmed/20163110

Impact of deliquescence on the chemical stability of vitamins B1, B6, and C in powder blends
http://www.ncbi.nlm.nih.gov/pubmed/18593179

The Claim: Always Store Vitamins in the Medicine Cabinet
http://www.nytimes.com/2010/11/02/health/02really.html?_r=1&partner=rss&emc=rss

Jill Turner is VP Operations for Cooper Concepts, the company that markets Cooper Complete nutritional supplements. Email (jsturner@cooperwellness.com) or call 972-560-3262 with your questions and comments regarding supplements.

Chelation Therapy – Metal or money eliminators?

2010-11-01T13:54:00.000-07:00

While there are fantastic over-the-counter (OTC) solutions for all kinds of issues (for example, old-fashioned aspirin for a headache, or cortisone products for all kinds of itches), the reality is that there are also a lot of OTC items that are – plain and simple – a complete waste of time and money. One that recently crossed my path was Chelation therapy.

Chelation therapy was developed many years ago as an antidote for mustard gas poisoning during wartime. Chelating agents (chemicals) actually bind to heavy metals to carry them out of the body. The FDA has never approved any chelation product for OTC use for any health condition.

In mid-October, the FDA advised consumers to avoid “chelation” products that are marketed OTC to prevent or treat diseases. Eight companies received letters from the FDA about marketing claims made for treating a range of disorders from autism to Alzheimer’s disease with chelation. Some of the products are marketed as dietary supplements, and are available in various forms – nasal sprays, liquid drops, clay baths, and suppositories. FDA compliance expert Deborah Autor said “these (chelation) products are dangerously misleading because they are targeted to patients with serious conditions and limited treatment options.”

While there are thousands of different products on the market, the FDA does not approve vitamins and supplements. Research on what is right for you is imperative.

Please, do not try to take a supplement to treat a serious health issue! A dietary supplement cannot claim to treat, mitigate, prevent, or diagnose disease.

o The FDA’s warning
o Consumer warning
o Questions and answers

Jill Turner is VP Operations for Cooper Concepts, the company that markets Cooper Complete nutritional supplements, and oversees the Cooper Wellness, a medically supervised, in-residence lifestyle modification program. E-mail (jsturner@cooperwellness.com) or call 972-560-3262 with your questions and comments.

Cooper Complete Supplements – A Few Things We’d Like You To Know

2010-10-14T14:34:00.000-07:00

In our order department, callers regularly talk with us about how they use our supplements. We use the term “supplements” to encompass vitamins, minerals, herbs, omega-3 fatty acids, and any other dietary supplement. We know there are many more supplement users than the ones we to talk to, or correspond with through email. We want to offer a few of our hints and tips regarding supplement use:

• Supplements are best absorbed with food. It doesn’t matter which meal you choose, just make sure it’s one that also contains some amount of fat. This means if your morning breakfast is a piece of whole wheat toast with jam, a piece of fruit, and a container of fat-free yogurt, you need to take your supplements another time. Or, even better, add almonds to this breakfast and take your supplements then. An ideal meal contains fat, protein, and carbohydrates.

• Please take the supplement as recommended on the label. We hear from many people who take the original Cooper Complete formulation, but only take four of the eight tablets in the daily serving. Our scientific advisory team feels so strongly about the levels of vitamin D, B6, B12, Folic Acid, Pantothenic Acid, Zinc, Selenium, and Chromium, that the levels are identical in the original formulation and Basic One, our one-a-day product! When the number of tablets is cut from eight to four per day, the strength of these ingredients is also cut in half. Please consider taking Basic One instead of Cooper Complete if you are unwilling or unable to take all eight tablets.

• It is ok to switch between vitamins. It is perfectly fine to switch back and forth between Cooper Complete and Basic One. Many people take Basic One when traveling, and Cooper Complete when home. We also have marathoners and triathletes who switch from Elite Athlete to either Cooper Complete or Basic One during the off season.

• Keep tabs on your vitamin D needs. Our adult multivitamin and mineral formulations (Cooper Complete, Elite Athlete, and Basic One) all contain 2,000 IU vitamin D. We also sell a standalone vitamin D product that’s 1,000 IU vitamin D per tablet. In a study published in the Archives of Internal Medicine last year, researchers reported that 77 percent of Americans fall short of the 30 nanograms per milliliter minimum. While we can statistically assume that chances are good you’re below the minimum and may need additional vitamin D, the only way to know for certain is through a blood test. After the blood test, your physician will help you figure out how much vitamin D you need, and the recommendations vary widely depending upon individual circumstances – we hear everything from an additional 1,000 IU per day to an extra 50,000 IU each week.

• Know your calcium requirements. Look at your diet, figure out how much calcium you get on a typical day, and then decide how much (if any) calcium you need to add in supplement form. Our body can absorb about 500 mg of calcium at a time. If you need more than 500 mg calcium per day, split it up into two or more servings.

• Do not add a supplement to your routine that you do not need. If you do not have joint pain, or if you don’t suffer the effects of an enlarged prostate, don’t take those supplements.

If you’re unsure about a product (be it ours, or another brand), or have a general supplement question, please call us or email us – we’d love to help you. A “real human” here at the Cooper Aerobics Center answers all the calls (so you’ll need to leave us a message if you phone after hours), and it’s genuinely our pleasure to help you figure out what supplements make sense for your particular situation.

Our toll free number is 888-393-2221; email us at Questions@CooperWellness.com.

To purchase Cooper Complete supplements, visit the Cooper Store.

Reference
Vitamin D deficiency soars in the U.S., study says

Jill Turner is VP Operations for Cooper Concepts, the company that markets Cooper Complete nutritional supplements. Email (jsturner@cooperwellness.com) or call 972-560-3262 with your questions and comments regarding supplements.

Ginseng Dietary Supplements

2010-10-01T06:23:00.000-07:00

We recently had a reader write in and ask us our opinion on Ginseng, a supplement not currently in the Cooper Complete line.

Ginseng is a dried root of one of several species of the Araliaceae family of herbs. Ginseng comes in several forms - Asian (Panax ginseng) and American (P. quinquefolius L.) are the most common, but there’s also a Siberian (Eleutherococcus senticosus) ginseng which is much less expensive, but doesn’t contain the same active compounds that American and Asian ginseng contain.

Ginseng root that is mostly unprocessed is called “white ginseng” while “red ginseng” is typically Asian ginseng root that has been steamed and dried. Traditional Chinese medicine delineates between the “white” and “red” form, but scientific evidence doesn’t indicate significant differences.

Ginseng is typically marketed as an herb that will improve overall energy, particularly in those who are tired or stressed, and in 1997 sales topped 300 million annually. Unfortunately, the scientific research to date hasn’t been able to confirm that ginseng helps to improve energy at all, so these are essentially unsupported but well believed marketing pitches.

Researchers have also studied the impact of Ginseng on other health conditions, and have found that American Ginseng may lower blood sugar levels before and after meals in patients with type II (adult onset) diabetes. Because of this, diabetes should work with their physicians when adding Ginseng to their supplement regiment.

There have been other interactions reported too - Asian ginseng (Panax Ginseng) may cause manic episodes in those on antidepressants. And taking Asian Ginseng in conjunction with Coumadin or Warfarin, may decrease the effect of the drug.

Long term use of Ginseng doesn’t seem to be the norm. Typically the product is taken for two- or three weeks, and then followed by a one- to two week “rest” period.

In August, 2010, ConsumerLab.com reported test results on 11 ginseng supplements. Six of the supplements passed their review while five did not – either because they failed to contain the claimed amount of the ingredient on the label, or due to lead contamination.

To purchase Cooper Complete supplements, visit the Cooper Store.

Reference
Ginseng

Panax ginseng pharmacology: a nitric oxide link?

Ginseng Supplements

Jill Turner is VP Operations for Cooper Concepts, the company that markets Cooper Complete nutritional supplements. Email (jsturner@cooperwellness.com) or call 972-560-3262 with your questions and comments regarding supplements.

Iron: “With” or “Without”?

2010-09-20T07:07:00.000-07:00

It’s difficult to talk about multivitamins and miss talking about the iron. An essential mineral, iron handles the task of transporting oxygen to the muscles and organs.

There are two forms of dietary iron: heme and non-heme. Heme iron sources include meat, fish and poultry, while iron in non-meat foods is non-heme iron. Non-heme iron is found in a wide variety of foods (beans, lentils, yeast leavened whole grain breads, dried fruits, broccoli, spinach and other leafy greens, strawberries, nuts, and enriched pastas, rice and cereals) but this form of iron is not as well absorbed by our bodies as the heme form.

Interestingly, coupling non-heme iron foods with foods rich in vitamin C boosts the absorption of iron in our bodies to the level close to that of heme iron foods. So, pairing vitamin C rich foods (orange and orange juice, broccoli, grapefruit, strawberries, etc.) can really boost iron absorption. Because heat can destroy vitamin C, we recommend that vitamin C fruits be incorporated raw into salsas and salads, rather than being cooked into a sauce, when iron absorption is a goal.

In an interesting study, scientists measured iron levels after people ate a typical meal of hamburger, string beans and mashed potatoes with various drinks.

Impact of Beverage on Iron Absorption of hamburger, string beans & mashed potato meal
Tea: Reduced iron absorption by 62 percent
Coffee: Reduced iron absorption by 35 percent
Orange Juice: Increased iron absorption by about 85 percent

Researchers report that compounds in tea and coffee affect the non-heme iron found in grains and vegetables, but that heme iron was unaffected. This study suggests that if iron consumption is a concern, we consider our beverage choice when consuming meals low in heme iron, and high in non-heme iron – for example, when having a spinach salad with strawberries, red onions, and almonds for lunch.

If the iron content of our blood falls, we may feel tired or have reduced energy. The Recommended Daily Allowance (RDA) for women 19- to 50 years of age is 18 milligrams (mg) per day, while men ages 19- and older, and women 51 years and older have a requirement of 8 mg per day. The higher RDA for women in their childbearing years is due to blood loss that occurs through the monthly menstrual cycle. In the U.S., about five percent of women, and two percent of men have anemia, caused by a prolonged and severe iron deficiency.

While an iron deficiency is a problem for some, at the other end of the spectrum are those who have too much iron, and too much iron can be toxic. Thankfully, the vast majority of us get enough iron in our diets to maintain appropriate iron levels.

Within the Cooper Complete supplement line, our adult formulations of Cooper Complete and Basic One are both available in “with iron” and “iron free” formulations. The “with iron” formulations contain 18 mg iron. We suggest that women in their childbearing years who have a monthly cycle take a “with iron” product, while men and post-menopausal women select an “iron free” formulation.

To purchase Cooper Complete supplements, visit the Cooper Store.

Reference
Effect of different drinks on the absorption of non-heme iron from composite meals.

The Claim: Drinking Tea Can Lower Your Levels of Iron

Jill Turner is VP Operations for Cooper Concepts, the company that markets Cooper Complete nutritional supplements. Email (jsturner@cooperwellness.com) or call 972-560-3262 with your questions and comments regarding supplements.

The Skinny on Omega-3 Fatty Acids

2010-09-07T09:05:00.000-07:00

Omega-3 fats are polyunsaturated fatty acids, the “good fat” found in fish and some plants. Since our body cannot make omega-3 fatty acids, we must get them through food or supplements.

The impact of seafood’s omega-3s on heart health has been widely studied. The long running Nurses’ Health Study (which includes 80,000 women) reported back in 2001 that women eating one to three servings of fish per month cut their risk of heart disease by 20 percent, while eating at least five servings a week lowered heart disease risk by 40 percent. The American Heart Association (AHA) recommends we eat fish, particularly fatty fish, at least two times per week. Two to three servings a week of fatty fish (about 8 ounces) leads to an average daily intake of 500 milligrams (mg) of EPA and DHA, which is associated with a lower risk of heart disease.

The AHA suggests that people with documented coronary heart disease (CHD) consume about 1 gram (1,000 mg) of EPA+DHA per day, preferably through fish consumption (which means eating fatty fish four- to five times a week), otherwise in supplement form. Patients who need to lower their triglycerides will need 2 to 4 grams of EPA+DHA per day.

Other research indicates omega-3 fatty acids provide benefits in the treatment of depression, inflammatory bowel disease, and autoimmune disease such as lupus and rheumatoid arthritis.

There are two major types of omega-3 fatty acids in our diets. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are omega-3 fats found in fatty fish such as salmon, mackerel, herring, lake trout, albacore tuna, sardines, and anchovies. Alpha-linolenic acid (ALA) is the omega-3 fat found in plant foods, mostly seed and nut oils (such as canola, flaxseed and walnuts). Our bodies can convert ALA into EPA and then DHA, so researchers used to assume that eating foods with ALA provided the same benefits seen in eating fish, with its EPA and DHA. Studies now show that humans are relatively inefficient in converting ALA into EPA and DHA. One study reported that boosting ALA to more than 10 times the current average U.S. intake caused only small increases in blood levels of EPA and DHA.

Studies show that EPA is important for optimal brain function and contributes to the reduction of inflammation. DHA has been recognized for brain, visual, and nervous system health and development. EPA and DHA work together to contribute to good heart health.

So, do you need omega-3 supplements? The answer depends upon your diet and overall health. If your heart is healthy, and you’re eating at least two servings of fatty fish every week, you’re probably fine. However, if your diet is fish deficient, or contains fish such as tilapia and catfish which aren’t fatty, then supplements are a good option. You should also consider supplements if you have CHD, elevated triglycerides, depression or inflammation issues.

Grocery, health food stores and discount club shelves are full of “fish oil” and Omega-3 fatty acid products, and like everything else there are more than enough options to quickly overwhelm us. The trick to deciphering all the options so you can compare products “apples to apples” is to go to look on the back of the bottle to the supplement facts portion of the label. Once there, add up the amounts of EPA and DHA documented to be in each serving.

For a comparison of the supplement facts panel and costs between Cooper Complete Advanced Omega-3 and Nordic Naturals Ultimate Omega-3, click here.

The average American eats seafood about once every 11 days. If you’re in this category, consciously make a commitment to start eating at least one serving of fatty fish per week. An albacore tuna sandwich at lunch, a perfectly grilled piece of salmon for dinner, or a snack of sardines in tomato sauce atop a couple of saltine crackers are all great ways to incorporate omega-3 EPA and DHA into our diet. Omega-3 supplements are a great way to augment healthy eating habits.

To purchase Advanced Omega-3, visit the Cooper Store.

Reference

ISSFAL – fatty acids, lipids and health studies Global Recommendations http://www.issfal.org.uk/index.php?option=com_content&task=view&id=12&Itemid=31

Nurses Health Study 2001 report
http://www.medfinds.com/healthnotes.php?org=medigrative%2Cmedigrative&page=newswire/newswire_2001_01_18_3.cfm

Fish and Omega-3 Fatty Acids http://www.americanheart.org/presenter.jhtml?identifier=4632

Cooper Complete Advanced Omega-3 ingredient panel and price information
http://www.coopercomplete.com/store/detail/179.php

Nordic Naturals Ultimate Omega-3 ingredient panel and price information http://www.nordicnaturals.com/en/Products/Product_Details/98/proddetail.php?ProdID=1428&MainID=1428#

Ginkgo Biloba Dietary Supplements

2010-08-17T08:57:00.000-07:00

We recently had a reader write in and ask us our opinion on Ginkgo Biloba, a supplement not currently in the Cooper Complete line.

According to the Nutrition Business Journal, Americans spent about 107 million on Ginkgo biloba supplements in 2007. Ginkgo is most commonly taken by older adults worried about memory loss issues. While consumers typically believe that ginkgo will minimize the impact of dementia or Alzheimer’s, the research is pretty inconsistent and inconclusive.

The Ginkgo Evaluation of Memory (GEM) study, a randomized, double-blind, placebo-controlled clinical trial of 3,069 participants aged 72 to 96 years, was conducted in 6 academic medical centers across the US between 2000 and 2008, with the average participant followed for 6.1 years. Over the five year period, half the group received twice-daily doses of 120 mg extract of Ginkgo, while the other half received a placebo. Participants took the Modified Mini-Mental State examination and Alzheimer’s Disease Assessment Scale test every six months until 2004, and then annually along with 10 other neuropsychological tests. Unfortunately, the changes in cognition of the Ginkgo and placebo groups were about the same, leading researchers to conclude that 120 mg Ginkgo twice daily was not effective in reducing all-cause dementia or development of Alzheimer’s disease. For this reason, taking Ginkgo as a “preventative” doesn’t seem to be helpful.

The research to date on the potential impact of Ginkgo on Alzheimer’s (versus general cognitive decline) has primarily been in small studies. One of the larger trials was back in 1997, when researchers enrolled more than 300 participants with Alzheimer’s disease or non-Alzheimer’s dementia. Half the group took 40 mg of Ginkgo biloba extract three times daily for a year, while the control group took a placebo. The resulted showed significant, but not completely consistent improvements in the group that received the Ginkgo biloba. In 2007, another study followed 400 people for 22 weeks. In this study, half the group received 80 mg of Ginkgo biloba 3 times daily, and the results indicated that Ginkgo was significantly superior to the placebo. We need significantly more research, with higher numbers of participants and much longer study times, to determine if Ginkgo is worth the expense of consuming and the risk of increased bleeding.

Ginkgo is available in leaf, leaf extract, and seed formulations. Ginkgo leaf exact is the most commonly used form in studies. Although ginkgo seeds were traditionally used in China, the fresh seeds are toxic and potentially deadly. Ginkgo supplements are generally considered safe, but since ginkgo may increase the risk of bleeding, anyone taking anti-coagulants or with known clotting disorders should not take Ginkgo too. Also, Ginkgo should be discontinued two- to three weeks prior to many surgical and dental procedures, due to the increased risk of bleeding.

When ConsumerLab reviewed ginkgo product in 1999, they found that nearly 25 percent of the 30 brands tested had issues. When they tested Ginkgo products again in 2003, they found that seven of the nine ginkgo products tested lacked adequate levels of certain marker compounds. According to ConsumerLab, a lot of the Ginkgo on the market seems to be adulterated or “spiked” with other compounds.

While the conventional “man-on-the-street” opinion tends to be that Ginkgo biloba is beneficial in slowing or reducing cognitive decline, the research just doesn’t conclusively give the same results.

To purchase Cooper Complete supplements, visit the Cooper Store.

Reference
Ginkgo biloba for Prevention of Dementia

Ginkgo biloba for Preventing Cognitive Decline in Older Adults

Effects of ginkgo biloba in dementia: systematic review and meta-analysis

Thinking about Ginkgo?

Jill Turner is VP Operations for Cooper Concepts, the company that markets Cooper Complete nutritional supplements. Email (jsturner@cooperwellness.com) or call 972-560-3262 with your questions and comments regarding supplements.

Prenatal Products

2010-08-12T08:30:00.000-07:00

We received this question today via email:

The Email
"Hello - My active wife, for our first time, became my active pregnant wife. I did not see prenatal products on your site and wondered (a) if you had such a product, and (b) if not, could you recommend a few companies' products that are very good (and why, if you have time). Thanks so much for all you do and for looking into this specific request. All the best, Paul N."

Our Answer
Congratulations on the upcoming arrival! The only product we have specifically targeted to expectant moms is our Omega Soft DHA Product. You’ll see it under the category of kids, but the package label actually says “for kids and expectant moms.”

There are tons of prenatal products on the market. We’ve had many expectant moms report that their gynecologists have approved use of Basic One With Iron or the original Cooper Complete With Iron formulations for prenatal use. However, the rule here is to talk with your particular doctor and get their feedback as everyone is different, and all doctors tend to have their preferred products (over the shelf or prescription).

As far as omega-3 fatty acids go, please make sure your wife is getting plenty of omega-3’s overall, but in particular DHA. While EPA is great for heart health, DHA is an awesome powerhouse for helping in cell development.

Ocean Nutrition, the company who supplies us with the raw materials for our omega-3 product, says the following:

Pregnant and Nursing Women
Research indicates that Omega-3 EPA and DHA play an essential role before, during, and after pregnancy. As the sole source of nutrients for her developing baby, a mother needs to consume ample amounts of Omega-3 EPA/DHA, which are integral to the healthy development of the fetus’s vital organs, such as the brain and eyes. Additionally, Omega-3 EPA and DHA support a healthy pregnancy and labor. Even after childbirth, a mom still needs to watch her Omega-3 EPA and DHA intake, as her child will continue to absorb nutrients from her breast milk.

Research indicates that consuming foods rich in Omega-3 EPA/DHA may help to:

Prevent early labor
Reduce the risk of gestational diabetes
Reduce the risk of preeclampsia (a hypertensive disorder of pregnancy)
Reduce the risk of post-partum depression
Provide the mother with enough EPA and DHA to meet her infant’s needs through breastfeeding
Ensure adequate levels of Omega-3 EPA and DHA to support another healthy pregnancy

Fetuses and Infants
DHA is essential to the development of the nervous system — which includes the brain, spinal cord, and network of nerves — and the eyes, particularly the retina. Because the formation of these organs is complete by the age of three or four, it’s critical that the growing child get plenty of DHA during fetal development and throughout the early years of life.

Research indicates that Omega-3 EPA and DHA plays many roles in supporting the health of the fetus and infant, including helping:

Develop a fully functional nervous system, including a healthy brain
Develop healthy eyes and visual acuity
Reduce the risk of allergies in at-risk infants
Increase birth size and weight
Reduce the risk of cerebral palsy
Increase IQ and ability to solve problems
Support visual acuity
Promote good coordination and motor skills
Contribute to good behavior

In addition to the omega soft product that we offer, we also have a traditional soft-gel product http://www.coopercomplete.com/store/detail/179.php. Two omega-3 softgels provides 1,000 mg EPA and 200 mg DHA, so if your wife can swallow soft-gels it’s a easy and inexpensive way to get a nice punch of EPA and DHA.

Aches and Pains – Will Supplements Help?

2010-08-09T07:27:00.000-07:00

People regularly e-mail or phone looking for a supplement that will help alleviate their aches and pains. When asked if we have a product, I always say, “It depends.”

Joint Maintenance Formula is a blend of glucosamine and chondroitin sulfate, as well as gelatin, magnesium and bromelain. Originally developed for people who suffer from osteoarthritis, I regularly hear from people with tennis elbow and other repetitive motion pain who find relief with Joint Maintenance Formula, so when pain is an issue, I always suggest this product.

Glucosamine is an amino sugar that is the fundamental building block of the molecules that attract and hold water in cartilage. Amino sugars are the basis of virtually all connective tissues and lubricating fluids in the body. Although the body makes glucosamine, injuries and aging may result in a deficiency. Supplemental glucosamine has been shown to be a successful treatment of osteoarthritis by effectively controlling pain and halting or reversing the progression of the disease. Several studies have shown that besides stimulating the production of cartilage, glucosamine helps to reduce pain and improve joint function in those with osteoarthritis.

Chondroitin sulfate helps promote water retention in the cartilage, which is essential for shock absorption. It has been reported to maintain joint viscosity, stimulate the mechanisms for cartilage repair, and inhibit enzymes that break down cartilage. In the early stages of joint disease there are changes in chondroitin that affect the response of the chondrocytes (cells that form cartilage) to damage in the cartilage that surrounds the joints. When taken orally, chondroitin provides the necessary compounds for the formation of healthy tissue that otherwise may not be available due to the joint disease.

Bromelain is an extract from the pineapple stem and acts as a natural anti-inflammatory. Many times, new Joint Maintenance Formula users will call us 4 or 5 days after they’ve started the product to report that the product is making an amazing difference for them. When we get these early reports, we know it’s the bromelain providing relief.

Glucosamine and chondroitin don’t work for everyone who has joint issues. The ingredients also take a period of time to work into our system. For this reason, we suggest that you take the product for two months, and then evaluate if the product is providing the desired relief.

Another supplement that may help with pain relief is Advanced Omega-3. Omega-3 fatty acids were originally added to our product line because EPA and DHA, the compounds in the fish oil, working together provide great heart health benefits. However, in addition to omega-3 heart health benefits, studies show that EPA is also a great overall inflammation fighter.

Each two softgel serving of Cooper Complete Advanced Omega-3 provides 1,000 mg EPA and 200 mg DHA. Our general recommendation for people experiencing pain is to double-up the normal serving and to take four softgels daily for a few weeks to see if that provides relief. After relief is achieved, an attempt can be made to go back down to the two softgels daily and see if pain relief is maintained.

Jill Turner is VP of Operations for Cooper Concepts, the company that markets Cooper Complete nutritional supplements. E-mail jsturner@cooperwellness.com or call 972-560-3262 with your questions and comments regarding supplements.

Forms of Vitamin K

2010-07-20T07:15:00.000-07:00

We recently had an email asking us about Vitamin K:

"I recently heard that there are different forms of vitamin K. I noticed Cooper Complete has vitamin K. Is it vitamin K2? I'm not sure how many different kinds of vitamin K there are."

There are two forms of vitamin K, K1 and K2. The vitamin K in Cooper Complete multivitamin and mineral formulations is K1. Vitamin K1 (phytonadione) is the natural form of vitamin K found in the vegetables we consume, and is our primary source of vitamin K. Vitamin K2 compounds (menaquinones) are made by the bacteria in the human gut and provide a smaller amount of our vitamin K requirement. The prescriptions for vitamin K that some people take are in the vitamin K1 form.

Green leafy vegetables such as spinach, broccoli, asparagus, watercress, and cabbage are rich in vitamin K, as are cauliflower, green peas, beans, and olives. Cooked vegetables do not have significantly lower levels of vitamin K. Vitamin K is also found in soybeans, meat, cereals and dairy products.

Eat More Fish!

2010-07-20T06:08:00.001-07:00

In a study published in the July 12 (2010) journal of Ophthalmology, researchers at Johns Hopkins University in Baltimore analyzed data from 2,520 adults aged 65- to 84 who had eye exams and completed detailed dietary questionnaires. 15 percent of those in the study were identified as having early- or intermediate- stage Age Related Macular Degeneration (AMD), while less than 3 percent were in the advanced stage of the disease. AMD is the leading cause of blindness in senior Americans.

Researchers didn't find a clear link between fish consumption and the risk of AMD. However, they did find a connection between diet and the odds of advanced AMD. The subjects with advanced AMD were significantly less likely to consume fish/shellfish high in omega-3 fatty acids. Study participants who reported eating one or more servings of fatty fish each week were 60 percent less likely to have advanced AMD than those who averaged less than a serving a week!

Omega-3 rich seafood choices include salmon, mackerel, anchovies, and sardines. There are also good levels of omega-3 in halibut, pollock, shrimp, trout and tuna (including canned or packages of tuna fish). Tilapia and catfish, two very common items on seafood menus, unfortunately have very low levels of omega-3s.

Reference:

http://www.ophthal.org/ORJ/journal/ophthalmology.shtml

4: Ophthalmology. 2010 Jul 12; [Epub ahead of print]

The Impact of Fish and Shellfish Consumption on Age-Related Macular
Degeneration.

Swenor BK, Bressler S, Caulfield L, West SK.

Wilmer Eye Institute, Johns Hopkins University, Baltimore, Maryland.

PURPOSE: To determine the relationship between fish and shellfish consumption
and age-related macular degeneration (AMD) status in the Salisbury Eye
Evaluation (SEE) Study participants. DESIGN: A cross-sectional study of dietary
and ophthalmologic data. PARTICIPANTS: A random sample of 2520 Salisbury,
Maryland, residents aged 65 to 84 years. METHODS: A food frequency questionnaire
was used to estimate weekly fish/shellfish consumption for each participant.
Age-related macular degeneration status was determined from fundus photographs
obtained at baseline and graded by 2 masked readers for drusen size, retinal
pigment epithelium abnormalities, geographic atrophy (GA), and choroidal
neovascularization (CNV). The association between weekly fish/shellfish intake
and risk of AMD was investigated using logistic regression while adjusting for
risk factors and correlation between eyes. MAIN OUTCOME MEASURES: Status of AMD.
RESULTS: The distribution of weekly fish/shellfish consumption was not different
between specific AMD categories compared with controls (P = 0.6, 0.7, and 0.7
for large drusen, pigment abnormalities, and advanced AMD compared with
controls, respectively). Those with advanced AMD (CNV or GA) were significantly
less likely to consume fish/shellfish high in omega-3 fatty acids (odds ratio
0.4; confidence interval, 0.2-0.8). There was no relationship of AMD with intake
of crab and oysters combined, each of which has high levels of zinc.
CONCLUSIONS: These data support a protective effect of fish/shellfish intake
against advanced AMD. FINANCIAL DISCLOSURE(S): Proprietary or commercial
disclosure may be found after the references. Copyright (c) 2010 American
Academy of Ophthalmology. Published by Elsevier Inc. All rights reserved.

Basic One tablet is big; what about Basic Two?

2010-07-15T07:02:00.000-07:00

We recently received this question:

"Has your company considered manufacturing a smaller sized complete vitamin which would be easier to swallow? Even if one would have to take two pills it would be an improvement over the current option."

The Basic One multivitamin and mineral product you take was introduced several years ago after we had scores of requests for a one-a-day product. When the Cooper Complete product line launched in the late 1990's, we initially had only the 8-tablet a day multivitamin and mineral supplement Cooper Complete.

Our market research continues to suggest that there is a huge population of consumers who simply won't take more than 1 tablet per day. So, because this group is so large, we just don't believe we have the opportunity to re-configure Basic One into a 2-tablet a day product.

There are also a lot of liquid products on the market, and we have tried many times to come up with a liquid Basic One. The issue with the liquid product is that the manufacturers (we have talked with several) keep telling us we will have to significantly reduce the level of the ingredients in order for the product to be tasty. (Vitamins don't all taste great, but All the minerals in the product just don't naturally taste good!)

The good news is that Basic One can be cut or crushed into whatever sized pieces are most comfortable for you to take.

Vitamin D - What Level is Right?

2010-06-28T13:26:00.000-07:00

A listener on KGO radio in San Francisco recently emailed this question in after hearing Todd Whitthorne talk on the Joanie Greggains show.

"I'm really worried that I'm going to overdose on Vitamin D. The bottles still claim that 400 IU Vitamin D is 100 percent of the daily value, but the Cooper expert said that 2,000 IU vitamin D is in all their multivitamins. What's the right amount for me. If I take a multivitamin with 2,000 IU vitamin D AND calcium with vitamin D, am I getting way too much?"

Todd responded with this message:

The only way to truly know how much vitamin D you need to take is to have a blood test called 25-hydroxy-vitamin D. Anything below 20 ng/ml is defined as deficient; anything between 20-30 is insufficient. Approximately 80% of Americans are believed to have D levels below 30 ng/ml.

At Cooper we like to see our patients with a D level of at least 40 ng/ml….. higher is better. I personally want my level to be at least 60 ng/ml. How much you need to take is dependent on what your blood level is. Most experts, including our Cooper Complete scientific advisory team, believe that 2,000 IU/day of vitamin D-3 should be the starting point for everyone. This is why we have 2,000 IU of vitamin D in all of our adult multivitamin formulations.

Our research shows that most Americans (unless you are a lifeguard in San Diego), will need more than 2,000 units/day to get to goal (target). I take 7,000 IU of D per day and my last blood test showed by blood level to be 62 ng/ml. That said, keep in mind that everyone is different so based on diet, sun exposure, time of year, latitude, age, complexion, etc…, all those things will impact vitamin D level.

D controls the uptake of calcium which means we really need to make sure our D level is where it should be so that we can effectively address bone health issues/concerns.

Chewable Calcium - with or without food?

2010-06-28T13:22:00.000-07:00

We recently received this question:

"I take Cooper Complete Chewable Calcium. My question is may I take them at any time of the day or night, and do I need to take them with food?"

Our Chewable Calcium is in the carbonate form, so it’s preferable to take the product with your meal. Calcium carbonate is not well absorbed by people with reduced levels of stomach acid, so taking this supplement with meals improves absorption because of the stomach acid generated to digest the food in the meal.

2010-05-25T12:23:00.000-07:00

We received received this question via email:

"Since vitamin aren't regulated, how would I know that the calcium and B-12 vitamins I am taking contain the exact amount of ingredients as stated on the label?"

The only way to know for sure if your calcium and B-12 contain the exact amount of ingredients as stated on the label is to send the product off to a laboratory for analysis. The process typically takes several weeks and can cost from a few hundred dollars to well over a thousand dollars, depending upon the number of ingredients being tested.

Another option is to ask the consumer affairs department of your supplier supplier (Cooper Complete, Centrum, CVS, NOW, etc.) to provide you with a certificate of assay for the products. (This is an easy process in a small company like Cooper, but it may be difficult to find someone in a larger company who knows what you’re talking about and can provide you with the information.)

When a supplement is made, good manufacturing standards will have the facility test the raw materials used in the product before mixing to make sure the product is actually what it says it is. If we think of this like baking, and bread calls for yeast, salt, flour and water, the process essentially making sure that the ingredients we’re pulling out of our cabinet are actually yeast, salt and flour (not sugar or corn starch, for example). In the world of supplements, the manufacturer will also test the product to make sure that the ingredient is in the concentration that was specified and that there aren’t any additives or contaminates. After the manufacturer has determined that the ingredients are “as stated” they can then be used in a product. Once the product is blended together and in tablet/capsule/softgel, it’s going to be tested again to make sure that the completed product looks right.

All this said – blending together products is not that different from making chocolate chip cookies. Even if we use a scoop or measure out the portion so that each cookie is the same size, it’s not that unusual to find a slightly different number of chocolate chips in each particular cookie. So, on average each cookie may have 5 chocolate chips. There are slight variations in supplements, no differently than in cookies. When we have a batch of product (which can be thousands of bottles) we’ll pull a couple of bottles from the line and test the finished product.

I’m attaching a certificate of assay for calcium where you can see that in our latest batch of calcium, there are 264.50 mg of calcium citrate in each tablet checked. Our ingredient panel for Cooper Complete Calcium Citrate states that each tablet is 250 mg of calcium citrate. Because of variances in blending/mixing the product together, the specifications for the manufacturer are actually that the tablet contain a minimum of 225 mg calcium citrate and a maximum of 312.5 mg calcium citrate. With 264.50 mg of calcium citrate, this batch of product passes and is approved.

Calcium Citrate takes several minutes to dissolve in water; should I be worried?

2010-05-25T12:20:00.000-07:00

We recently received this question via email:

"I have read that Calcium Citrate is the easier form of calcium to digest. When I place the pill in water, it takes several minutes to dissolve. Is that a problem? Would it be easier to digest if I dissolved the calcium pill in water?"

It’s honestly not a problem for it to take some time for any of your supplements (or prescription pills/capsules/softgels/tablets, etc.) to dissolve in water or any other fluid. On the certificate below, USP (Pharmacopia) 30 is used to test the dissolution of the tablet. USP 30 protocol allows 45 minutes for a calcium citrate tablet to dissolve. For this particular batch, the samples dissolved in 19 minutes. When we consider that in healthy adults, it typically takes the foods we eat anywhere from 24- to 72 hours for the full digestive process, the time it takes for the tablet is very small.

Liquid products are absolutely faster at dissolving – hitting the blood stream in seconds; however, in the greater scheme of things it honestly doesn’t matter how quickly the calcium hits the blood stream and starts the absorption process, just that it does.

If Cooper Complete Is Good, Is Elite Athlete Better?

2010-05-24T14:50:00.000-07:00

We recently had this question: "My doctor has suggested that I (female) take Cooper Complete With Iron, and that my husband take Cooper Complete Iron Free. I noticed that there is a Cooper Complete Elite Athlete which seems to have more of certain key ingredients. What is the difference for us between the two kinds of multivitamins?"

Cooper Complete Iron Free and Cooper Complete With Iron are our most comprehensive multivitamin/mineral supplements. These two products are identical save for the 18 mg of iron in the "With Iron" formulation. The daily "serving" is 8 tablets (4 in the morning with breakfast and another 4 in the evening with dinner). The level of the ingredients in these products is typically much higher than you'll find in a one-a-day product. For example, in addition to great levels of vitamin D (2,000 IU) and robust levels of the B vitamins, we also have 10 mg lycopene, 6 mg lutein, and 50 mg CoQ10.

Cooper Complete Elite Athlete has been for formulated for those who exercise at least 5 hours per week at 80% (or higher) of their maximal heart rate. The average person who is exercising an hour most days of the week just isn't going to hit the baseline for Elite Athlete because of the heart rate level.

For this product (Cooper Complete Elite Athlete), we define 80 percent of maximal heart rate as 205 - 1/2 age x 0.8. (You'll may see the maximal heart rate equation elsewhere as 220 - age (instead of 205 - 1/2 age), but we use this formula for Elite Athlete because of the higher overall level of fitness of these individuals.)* The foundation of Elite Athlete is the original formulation (described above) to which we have a higher level of vitamin C (2,000 mg instead of 500 mg) and E (800 IU instead of 400 IU). This product also contains 18 mg Iron (like Cooper Complete With Iron).

The iron in Elite Athlete is important for athletes, but not needed for men and postmenopausal women who are not exercising at these high levels.

*Both of the calculations for maximal heart rate are really rough estimates but the best you can do the gold standard treadmill stress test, available at Cooper Clinic as part of the overall preventive exam.

Omega-3 – Please explain all the numbers on the label

2010-05-18T06:48:00.000-07:00

We recently received an email with this question: “Can you help me understand why on fish oil capsules the ingredients do not seem to add up? On most fish oil capsules the front of the bottle will say 1,000 mg or 1,200 mg, but when you add up the EPA and DHA they add up to much less. On your capsule, I see Fish Oil concentrate listing of 2,258. Then I see Omega 3 fatty acids of 1,400 mg. When I add up the omega-3 fatty acids EPA and DHA, I get 1,200 mg. My doctor has recommended I take 1,000 mg of Omega 3 daily. The way these ingredients are listed is very confusing.”

Supplement information can be very confusing! Since a picture helps, here is the ingredient panel for Cooper Complete Advanced Omega-3:

On the ingredient panel, we have 2,258 mg of “fish oil concentrate,” a blend of anchovies and sardines. Below that, we list Omega-3 fatty acids at 1,400 mg. The 1,400 is actually 1,200 mg EPA (eicosapentaenoic acid) and 200 mg DHA (docosahexaenoic acid) plus 200 mg omega-3 fatty acids in unspecified form. The 200 mg of omega-3 fatty acids in “unspecified form” isn’t that unusual when we consider nutrition labels. For example, when we look at “fat” on an ingredient panel, we’ll often see that the “total fat” line is larger than the breakdowns of saturated, poly-unsaturated, mono-unsaturated, and trans fats shown below, because there are other lesser known type of fats that are also included.

While most of us think of our omega-3 softgel as being 100 percent “omega-3” the reality is that the level of EPA and DHA vary from as little as 30 percent to as high as 70 percent in over-the-counter products, with a prescription level containing a concentration of EPA and DHA that’s 84 percent. The 1,000 mg EPA, 200 mg of DHA and 200 mg in “other omega-3 fatty acids” in Cooper Complete Advanced Omega-3 comprise 60 percent of the overall softgel. The remaining 40 percent of the product is simply fish oil.

We have evaluated moving to a 70 percent concentration of EPA/DHA in our product as it’s the most concentrated option currently available over-the-counter. However, the 70 percent concentration from our manufacturer (Ocean Nutrition) is significantly more expensive than the 60 percent concentration, and we would have to pass the cost along to you. At this point, it is more cost effective to take an additional softgel of our existing product if higher levels of EPA and DHA are needed.

There are many “1 gram” fish oil products (billed as omega-3) on the market. In many cases, the brands screaming “1,000 mg” or “1 gram” on the front of the bottle are also the products that contain the lowest 30 percent concentration of EPA and DHA. When you look at all of the omega-3 products on the market, our recommendation is to use the ingredient panel to add up the levels of EPA and DHA. With FDA labeling standards, if the product doesn’t list EPA and/or DHA, you can trust that EPA and DHA are not in the product.

The omega-3 fatty acids EPA and DHA are the compounds in fish oil researched so extensively. Since the EPA and DHA in fish oil are what’s so important for us, when someone tells us they’ve been advised to take 1,000 mg “fish oil” per day, we get to that level by adding up the EPA and DHA, which means with our product we would expect you to take two softgels daily.

To purchase Cooper Complete multivitamins and supplements, visit the Cooper Store at www.CooperComplete.com.

Jill Turner is VP Operations for Cooper Concepts, the company that markets Cooper Complete nutritional supplements. Email (jsturner@cooperwellness.com) or call 800-980-6311 with your questions and comments regarding supplements.

Reference

If you'd like to see the certificate of assay (COA) from Ocean Nutrition, our raw material provider, for the latest batch of Cooper Complete Advanced Omega-3, send us an email and we'll send the COA to you.

Chia Seed

2010-02-26T18:00:00.000-08:00

We've recently had several questions about Chia seed.

Chia is a member of the mint family and was historically used as a staple food in the ancient Aztec diet. In the popular book Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen, author Christopher McDougall describes a fermented energy drink that includes chia.

Chia ads promote the product as being rich in omega-3 fatty acids, and a good source of fiber, protein, minerals and antioxidants. Unfortunately, market interest is far ahead of published research on the product.

While there's a study in animals suggesting that chia may lower LDL (the lousy) blood cholesterol and triglycerides while increasing HDL (the healthy) cholesterol, the study hasn't been replicated in humans.

However, Chia is a good source of fiber, so adding it to smoothies or breakfast cereal might be a good way to increase your fiber intake. If you elect to go this route, our recommendation would be to price various Chia products in your grocery store.

Here’s a nice write-up on Chia from the American Dietetic Organization - http://www.eatright.org/WorkArea/DownloadAsset.aspx?id=9682. You can search for "chia" within the article, or simply go to page 13.

Email us with your supplement questions at Questions@CooperWellness.com.

I give in… I’ve been Cooper-ized

2010-01-25T07:52:00.000-08:00

Here it is Monday morning and I am sitting at my desk, my lunch is in the fridge: a salad with corn and bean salsas, chopped turkey, bell peppers, avocado and a bit of feta cheese. And I just finished a bowl of oatmeal with walnuts, blueberries, and raspberries.

I have been Cooperized. And I wasn’t the only one to leave Cooper Aerobics Center feeling inspired to make changes to my lifestyle. Since you heard from me all week, I thought it best to introduce you to a few of the other participants in Cooper Wellness.

Sorry about the wind noise. We wanted to be outside enjoying the nice weather. The extra noise was the price we paid for that.

Wish us luck as we continue to “square off the curve”.

Thanks for your encouragement!

TGIF

2010-01-22T06:48:00.001-08:00

The Cooper Wellness Team, or at least a few of us (we're missing Peter, Joe and Linda). That is John Harris, Phillip McLeod, me and Tony Bass just after a lecture.

Just finished a quick walk around the 1-mile jogging path on campus. Thought I should break away to give you a heads up about what's going on (and my feet are sore, haha)

We've got a packed day today at Cooper Aerobics Center. No slacking off for any of us.

Personal training

Wake-up and walk

Breakfast (can't wait to see what Kathy's done with eggs and oatmeal today)

Get Some Sleep lecture by Dr. Craig Schwimmer

Indoor cycling class

The Process of Change lecture by Dr. Kevin Gilliland

Lunch

Stress Management for Peak Performance lecture by Connie Tyne

Form roller stretch class

Vitamins and Supplements: What You Should Know lecture by Todd Whitthorne

Cardio workout

Cooking School with Chef Matt White

Can you put that, and that, and this, and that on the side?

2010-01-21T09:04:00.000-08:00

It is only 9:30 a.m., but I’ve accomplished a lot already or at least a lot for me. I started off with a few laps around the jogging path. Took my much-needed shower, and met the rest of the team to go out for breakfast.

This was the true test for me: eating out.

I love eating out. I am the person in the office always dragging everyone else out over lunch and the one in our group of friends that organizes dinner parties. Eating out is a social experience for me. I think of it as my way to bond with my loved ones. All for the low-price of only 1,000 calories a plate. YIKES!

Kathy and Cindy took us to Benedict’s, a local favorite for breakfast. Kathy had called ahead (something she said we should all start doing) to make sure the coffee came with skim milk, not cream, and that the fruit would be served family style on the table when we arrived; having fruit before the meal acts a stomach-filler for the rest of your meal.

Then she made us tell her what we would have ordered pre-Cooper Wellness. We all shamefully looked over the menu (some of us might have been drooling) and told her our options. Naturally, I went for the dish with hollandaise sauce poured all over it! And, she didn’t take that away. Luckily, I changed my mind just as I was ordering and got a Mexican omelet instead. Which, was much easier to health-ify. (Technical term, haha!)

She made sure we all knew that we had to be picky orderers to really get what was healthy for us. Here’s how she taught us to order our omelets, which I promise were still filling and delicious:
· Egg Beaters or egg whites
· Cheese, sour cream, guacamole, salsa on the side
· English muffin or wheat toast
· Tomato slices instead of potatoes

Ta da! Our meal was wonderful. I didn’t even finish half my plate because I was so full. The best part was that I didn’t feel guilty walking out of the restaurant.

Does anyone else worry about eating out? Or is that just me?

Erica's Wake-Up Call

2010-01-21T08:58:00.000-08:00

The first couple of days have been great. I am working out every minute I am not in a lecture or writing to you all. Kathy Duran-Thal has been feeding me such decadent foods, that she swears are healthy for me. And I am really starting to focus on MY OWN health again.

But, it isn't easy.

Todd Whitthorne told me last week that the first 4-6 weeks of a new exercise and diet program are hardest to get through. Yesterday, Chad Krisher said that most people quit an exercise regimen after the third week.

The odds are stacked against me.

And, to be honest, all I wanted last night was a spoonful of Nutella. (Or a second helping of Kathy's dessert from Monday....) The last thing I was interested in was taking another lap around the walking path here at Cooper Aerobics Center.

What is even more daunting for me is that after my functional fitness test, I really learned how bad my health has become over the past three years.

(This is the part of the post I wish I could just shut my eyes and type through... But I think sharing it will help to hold me accountable.)

In June 2007, I moved to Dallas. I was 5'10", 135 lbs, and had a BMI of 19. I was physically active and hadn't suffered through the slowing of my metabolism yet. Given, I have never truly had good nutritional habits, so I wasn't ready for what was to come. (As a result, nutrition has been the most fascinating part of this experience so far for me.)

Somewhere between 2007 and today, I stopped exercising regularly. I became too busy to prepare my own meals. And today, January 21, 2010, I am 5'10". I weight 152 lbs. and my current BMI is 27. And that's not the end of it. I am constantly tired. I gnaw away at my fingernails, which probably means I am stressed. (I honestly don't know what about either?!) And, to top it all off my skin is constantly broken out.

I don’t even want to think about what these years of inactivity and poor eating habits have done to my arteries, especially after seeing Dr. Kimball’s slides yesterday of overweight and obese person’s heart, kidney, lungs, etc. It was scary!

This is my wake-up call. Yesterday, Dr. Cooper showed us what a healthy BMI range was for individuals of various ages. For me to be over 25 is considered overweight.

I am on a slippery slope.

Now, you all know that I am getting married in June. What better time to set my goal for improving my health?

I wish that all of you could be eating the food, attending the lectures and, yes, even sweating your way through Zumba with me. What I am learning is truly eye-opening. Stay tuned! And thanks for the positive encouragement thus far. Keep it coming!

(Brilliantly) Simple Susie

2010-01-20T11:21:00.000-08:00

We've heard a lot of information throughout the program so far. The staff keeps describing the process as drinking water from a fire hydrant, and I can not think of a better way to phrase it.

What has been the easiest for me to repeat -- over and over again -- are the tips from Susie Kania, a Cooper associate for nearly 20 years. Today, she took resistance bands and taught us to work our back, chest, biceps, triceps, shoulders, quads, hamstrings, hips and thighs -- all with a piece of modified elastic mind you! It was the perfect traveling or office workout because of its simplicity. (Not to mention that you can fit the resistance band she gave us in your pocket!)

Another valuable lesson she gave was on walking efficiently. I'll let her explain more here:

Wednesday's Wellness Line-up

2010-01-20T08:51:00.000-08:00

Phew! First breather all day. Here is the schedule for today's Wellness team:

Breakfast (another wonderful meal)
21st Century Medicine lecture by Dr. Kenneth Cooper
Power Walk
Resistance Bands: Exercising Your Options by Susie Kania
Cooking Class: Deliciously Healthy, Delightfully Simple-Meals in Minutes by Kathy Duran-Thal (this class was SO FUN!)
Coronary Calcium Scores and Wellness CT at the Cooper Clinic by Dr. Thomas Kimball
Tai Chi taught by Michael Proctor
Personal Exercise Time
Pilates
Dinner

Also, I had a chance to pull Dr. Kenneth Cooper aside this morning to recap his 21st Century Medicine presentation. Here's what he had to share with all of you:

Your foot's soulmate

2010-01-19T19:31:00.000-08:00

Tonight Dr. Allan Sherman taught us the importance of picking the appropriate shoes for your workout.

Dr. Sherman embodies the Cooper philosophies. He began coming to Cooper Aerobics Center in Dallas back in 1976. And since, has run more than 50 marathons and even a handful of ultra-marathons. His active lifestyle has clearly kept him healthy, sharp and in shape. And, most importantly to Dr. Sherman, it has helped him minimize his risk of heart disease, a condition that runs in his family. Really fascinating guy, especially for someone who works with feet all day.

He started off by teaching us the basics of how the foot moves and what impact that has on our joints. From there he took it a step further (pun intended) and taught us how OUR walking/running affected our joints. Then, like a human rolodex, he spouted off the best shoe option for each of us based on our stance, how the heel hits the ground, etc.

Dr. Sherman also taught us how to buy the right shoe, in case he isn’t around to make recommendations:

Start by finding a shoe store that you can trust.
Somewhere with real experts that understand the in’s and out’s of feet. What I found really impressive was that he didn’t just give Dallas examples! He offered reputable stores in Houston and Atlanta too!

Bring in your old shoes and your favorite work-out socks.
Just seeing your worn-out shoes will help the sales person address what your movement is. How you hit the ground, how you lean, and so on.

Get sized.
Dr. Sherman told us that your foot size, much like your weight or hair color, can change year-by-year. Make sure to always get the latest measurement. He also recommends leaving 3/8” between your toe and the front of the shoe.

Learn your arch type.
This is where the experts can help. Let them watch you stand and walk to access whether you have a high arch, normal arch or flat foot.

Identify what function your shoe must serve.
Learning about how you walk and carry your weight can help an expert identify the amount of stability and/or cushion your perfect shoe will require.

Here is a quick video of my personal assessment.

(Also, Dr. Sherman recommends Nike Free for Zumba classes!)

A Mexican Meal with 550 Calories?

2010-01-19T13:44:00.000-08:00

Earlier, Kathy Duran-Thal took us through her lecture “Guide for Optimal Nutrition.”

Personally, nutrition is the toughest aspect of health for me to maintain. For as long as I can remember I have been an over-eater, but up until just a few years ago, I was blessed with a fast-paced metabolism that burned all my calories off as quickly as I put them on.

Eating out is even trickier for me. I adore the first plates at many restaurants, especially at Mexican joints here in Dallas. Put some chips and queso in front of me and I am a goner. Well, Kathy taught us that it only takes 20 chips to consume 500 calories. Yes. You read that right! 500 calories with just 20 chips!

I was a little shocked when our lunch was fajitas. It is no wonder Kathy is the gem of Cooper Wellness. This meal was fantastic. So good that I was afraid to ask afterward how many calories it was. To which Kathy gave a chuckle and said: “Just about 550.”

I’ll let Kathy explain more here:

The Zumba Team Starts Off Strong

2010-01-19T07:42:00.000-08:00

That’s right. The Zumba team. We are the three participants that braved Donna’s class last night and also the three that met at 7 a.m. for a fast-paced walk through campus.

Already had a great breakfast with Kathy Duran-Thal. I’ll make sure to post pictures later tonight when I get more time.

And, with that, I will give you today’s schedule:
· Early morning exercise class at Cooper Fitness Center
· Wake up and Walk session with Valerie Ponce, an avid runner and Cooper Wellness associate· Breakfast lesson with Kathy Duran-Thal (watch for a subsequent post from Kathy on the Whole Grain Council’s stamp of good and excellent grains later)
· Guidelines for Optimal Nutrition by the one and only Kathy Duran-Thal
· Heart Rate Monitor Demonstration by Susie Kania
· Walking for Health and Fitness with Susie Kania
· The Fitness Connection by Chad Krisher, Cooper Fitness Center Professional Fitness Trainer
· Lunch
· Understanding Your Blood Profile by Dr. Riva Rahl
· My first Cooper Personal Training session!!!
· Designing Your Personal Fitness Plan by Susie Kania
· Yoga
· Dinner
· Feet Don’t Fail Me Now lecture and walking assessment with Dr. Allan Sherman

More to come. Did you enjoy that Zumba video last night?

Starting off Strong

2010-01-18T19:42:00.000-08:00

Day one: check!

It started off great. Really! There are six other participants this week. Surprisingly, only two of us were rookies to Cooper Wellness. The other four had gone through the program at least once and one couple from Virginia has been coming once a year for 16 years! We’ve got a diverse group with one participant coming all the way from Ecuador and another just a few miles down the road in Coppell, Texas.

Prescription for a healthy life.
Drawing from her experience as a mother, Dr. Riva Rahl simplified the lecture into the ABCs of healthy living:

Avoid tobacco
Manage Blood pressure
Control Cholesterol and triglycerides

In lock-step with all Cooper philosophies, her entire presentation was deeply rooted in scientific studies that led her to each recommendation. One unknown risk really stood out to me during her presentation, I have asked her to guest blog later this week to share the secret with you!

4-Course Dinner with just 800 Calories
Three words describe this meal: delicious, filling and healthy. Tomorrow we’ll have Kathy Duran-Thal, our in-house food miracle worker share the recipes.
Check out some pictures I snapped on my iPhone in the latest Cooper Facebook album.

As promised: ZUMBA
Coming in at just over 5 feet, Donna Fisher may be petite, but she packs a serious punch! She had me and the other two men brave enough to take her class sweating, laughing and missing every other step in her routine.

Taking my home to work

2010-01-18T12:30:00.000-08:00

Some people have a problem bringing their work home, for me it is just the opposite this week.

It is day one of Cooper Wellness and my suitcase is jam packed with tennis shoes, at least a dozen mix-matched socks and every piece of workout attire I own.

Here is the schedule for the day:

Campus tour
“Prescription for a healthy life” by Dr. Riva Rahl
Dinner at the Cookery (the on-campus chef-supervised test kitchen)
Introduction to Zumba
I am not at all coordinated. I won’t even pretend to be. Knowing that please be kind when you see the video later. :)

Lucky for me, I won’t be traveling back and forth between my house and work all week. The kind folks at the Cooper Guest Lodge have agreed to host me (and all the other participants, of course) for the week.

I must say, I was pleasantly surprised when I saw my room today.

The tall bed is incredibly plush (just what I need after a Monday)
The shower is immaculate and stocked with Aveda products (much better than the mystery bottles I’ve seen at other places!)
Each room comes with an iHome, ready to the latest pop music hit that will get me revved up each morning
There was a gift basket full of healthy snacks, including a low-calorie cookie waiting for me
Each morning, the room is restocked with Starbucks coffee (they even put a Starbucks cup in the room, for that extra touch!)
And, I get to avoid all the traffic in Dallas! It will be even sweeter when they've got me waking up at 6 a.m. to work out!

...Talk about living in the lap of luxury!

Erica's Week of Wellness

2010-01-15T13:51:00.001-08:00

First, let me introduce myself. I am Erica Snyder, public relations manager at Cooper Aerobics. I am just over a month into my career here and am currently mentally preparing myself to be "Cooper-ized".

Starting Monday, January 18, I will be blogging, tweeting and Facebooking my way through Cooper Wellness, a six-day healthy retreat hosted by our on-campus experts.

Things you should know about me before we start this journey together:

I am a paid employee of Cooper Aerobics
For the past few years, I have let my own health fall through the cracks
This is going to be the real thing. I will tell you how hard it is, how hungry I am, and—hopefully by the end of it—how thankful I was to experience it all.
And, I am getting married in five months exactly (AHH!)

Now that is all out of the way, let's get to the program. I took a moment this afternoon to talk with Todd Whitthorne, the executive director of Cooper Wellness. He assured me I would learn from, enjoy being part of and even make friends through Cooper Wellness.

Artichoke and Spinach Dip

2009-12-18T09:07:00.000-08:00

Getting together with friends this weekend? Serve something healthy with the fabulous dip below--and no one will know!

Serves 10; serving size ¼ cup

Ingredients
2, 14.5 oz cans of artichokes, rinsed, drained and chopped into ¼ pieces
(this is NOT the kinda that are marinated in oil)
¾ cup frozen chopped spinach, thawed and drained thoroughly
¼ cup light mayonnaise
¼ cup light sour cream
½ cup grated Parmigiano Reggiano
1 tbsp garlic, minced
½ tsp black pepper
2 tsp Worcestershire sauce (to taste)
½ tsp tabasco sauce (to taste)

Directions
Preheat oven to 400◦ F.
In a food processor pulse to combine all ingredients.
You may also choose to mix by hand.
Spread into an 8-in. square baking dish that has been lightly sprayed with non-stick cooking spray.
Bake for 25-30 minutes, or until heated thoroughly.
Serve with whole wheat pita wedges or crudités.

Tips

Instead of fat free mayonnaise and light sour cream, you may substitute ½ cup of Fage 0% Greek Yogurt.

For additional nutrition value and color, top this dish with Red Bell Pepper strips.

Fruited Cinnamon Oatmeal Recipe

2009-12-16T14:20:00.001-08:00

Beath the chill in the air with this warm winter breakfast!

Serves 10, serving size 1 cup

Ingredients
8 cups water
2 apples, diced
20 dried apricot halves, diced
1 ½ tsp cinnamon
3 tbsp honey
3 pkgs splenda
3 cups oatmeal (NOT instant)

Directions
In a heavy sauce pan bring water to a boil.
Stir in apples, apricots, cinnamon, honey and Splenda.
Stir in oatmeal.
Return to a boil; reduce heat.
Simmer 3-5 minutes until desired consistency is reached.
Optional toppings may include fresh berries, yogurt, craisins, raisins, and roasted nuts.

Monday Motivator--Surviving the Holidays

2009-12-14T12:59:00.001-08:00

Take control at home

Be generous and give food as a gift. Do not stockpile candy and other goodies.

Avoid preparing excessive quantities of food. Freeze leftovers immediately or give them away.

Keep low-calorie favorites on hand within easy reach.

Serve special low-cal beverages and foods such as spiced tea, fruit, popcorn and snack mix to your guests.

Give away fruit baskets and breads.

Do not make high-calorie food gifts for others.

Cut desserts in half.

Monday Motivation--Increase your activity!

2009-12-07T12:14:00.000-08:00

While you might feel exhausted, exercise helps manage stress, suppress appetite, and improve mood, so don’t try to manage your schedule by cutting back on your exercise routine. Just 30 minutes of moderately intense exercise provides incredible health benefits. Consider adding a morning workout or two each week during the holiday season. You’ll get the workout in, and save time from going later in the day and having to shower and clean-up twice in one day. On those days when you can’t fit in a 30 minute workout, remember that “three 10 minute bouts of brisk walking accumulated throughout the day are at least as effective as one continuous bout of equal total duration in reducing cardiovascular risk and improving mood” (Medicine and Science in Sports and Exercise, vol. 34, no. 9, pp 1468-1474). Something, even 10 minutes, is better than nothing.

Omega 3

2009-12-03T13:59:00.000-08:00

There's a new number for you to watch. Hopefully you already track your total cholesterol, blood sugar, and blood pressure numbers. Here's a new set of important digits—your Omega-3 Index. Find out what your number should be and how it can help protect you from heart disease in the latest edition of the Cooper Wellness Insider.

www.cooperaerobics.com

Corn Souffle

2009-11-24T14:27:00.000-08:00

This Thanksgiving,offer healthier side dishes like our Corn Souffle!

CORN SOUFFLE

Serves 8, serving size ½ cup

Ingredients
1, 14.75 oz can cream style corn
1, 12 oz. can evaporated skim milk
¼ cup sugar
3 tbsp corn starch
2 eggs, beaten

Directions
Preheat oven to 350◦ F. In medium bowl combine corn and milk. Set aside.
In small bowl combine sugar and corn starch. Set aside.
In another small bowl beat two eggs together and set aside.
Combine corn mixture with sugar mixture.
Add beaten eggs and combine well.
Pour into 8x8 pan that has been coated with non-stick spray.
Bake for one hour. Serve warm.

Thanksgiving Leftovers Recipe

2009-11-23T13:09:00.000-08:00

Thanksgiving dinner always leads to leftovers. This year, be ready. Create a delicious and healthy salad with the extra turkey. Enjoy!

TURKEY APPLE SALAD

Serves 4, serving size ½ cup

Ingredients
6 ounces thick sliced deli turkey, cubed
3 stalks celery, diced
1 apple, diced
4 tbsp raisins (or black currants)
2 tbsp walnuts, chopped
2 tbsp light mayonnaise
2 tbsp light sour cream

Directions
Combine above ingredients and stir. Refrigerate until ready to serve.

2009-11-20T10:03:00.001-08:00

Want a healthy glow? November is National Healthy Skin Month, so it's a great time to look at your skin and prepare for the dry winter with these tips: Drink plenty of water, use sunscreen at least 30 mins before you go outside, get 8 hrs of sleep, exfoliate once a week, and take your vitamins. Vitamin E & A help with elasticity and skin repair and vitamin D aids healing.

Let's Talk Turkey--Holiday Eating

2009-11-17T12:52:00.000-08:00

Are you still nibbling on Halloween candy? If so, give it away, or throw it out! Thanksgiving, and the rest of the holiday season, is fast approaching, and with these holidays comes the temptation for us to overeat.

Get out your calendar now, and see how many holiday meals, parties, and open houses you have scheduled between now and January 2. Being generous, we counted up ten events - Thanksgiving, Christmas Eve and Day, New Year's Eve and Day, plus two company parties and three open houses. Over the next 51- days, we'll eat a total of 153 meals if we eat three-meals-a-day. Wow - do you realize that our 10 special event meals account for fewer than seven percent of the total meals?

The goal between now and the end of the year is to eat healthy, and watch our calories, for the 143 meals that are not special events. That way, when we finally get to our special events, we can feel good about eating, in moderation, everything that's offered.

With a little bit of planning, the clothes we are wearing today will still comfortably fit in early January.

2009-09-25T10:34:00.001-07:00

Omega-3 fatty acids – What they are; why we need them and how to compare products

Omega-3 fats are polyunsaturated fatty acids, the “good fat” found in fish and some plants. Since our body cannot make omega-3 fatty acids, we must get them through food or supplements.

The impact of seafood’s omega-3s on heart health has been widely studied. The long running Nurses’ Health Study (which includes 80,000 women) reported back in 2001 that women eating one to three servings of fish per month cut their risk of heart disease by 20 percent, while eating at least five servings a week lowered heart disease risk by 40 percent. The American Heart Association (AHA) recommends we eat fish, particularly fatty fish, at least two times per week. Two to three servings a week of fatty fish (about 8 ounces) leads to an average daily intake of 500 milligrams (mg) of EPA and DHA, which is associated with a lower risk of heart disease.

The AHA suggests that people with documented coronary heart disease (CHD) consume about 1 gram (1,000 mg) of EPA+DHA per day, preferably through fish consumption (which means eating fatty fish four- to five times a week), otherwise in supplement form. Patients who need to lower their triglycerides will need 2- to 4 grams of EPA+DHA per day.

Other research indicates omega-3 fatty acids provide benefits in the treatment of depression, inflammatory bowel disease, and autoimmune disease such as lupus and rheumatoid arthritis.

There are two major types of omega-3 fatty acids in our diets. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are omega-3 fats found in fatty fish such as salmon, mackerel, herring, lake trout, albacore tuna, sardines, and anchovies. Alpha-linolenic acid (ALA) is the omega-3 fat found in plant foods, mostly seed and nut oils (such as canola, flaxseed and walnuts). Our bodies can convert ALA into EPA and then DHA, so researchers used to assume that eating foods with ALA provided the same benefits seen in eating fish, with its EPA and DHA. Studies now show that humans are relatively inefficient in converting ALA into EPA and DHA. One study reported that boosting ALA to more than 10 times the current average U.S. intake caused only small increases in blood levels of EPA and DHA.

Studies show that EPA is important for optimal brain function and contributes to the reduction of inflammation. DHA has been recognized for brain, visual, and nervous system health and development. EPA and DHA work together to contribute to good heart health.

So, do you need omega-3 supplements? The answer depends upon your diet and overall health. If your heart is healthy, and you’re eating at least two servings of fatty fish every week, you’re probably fine. However, if your diet is fish deficient, or contains fish such as tilapia and catfish which aren’t fatty, then supplements are a good option. You should also consider supplements if you have CHD, elevated triglycerides, depression or inflammation issues

Grocery, health food stores and discount club shelves are full of “fish oil” and Omega-3 fatty acid products, and like everything else there are more than enough options to quickly overwhelm us. The trick to deciphering all the options so you can compare products “apples to apples” is to go to look on the back of the bottle to the supplement facts portion of the label. Once there, add up the amounts of EPA and DHA documented to be in each serving. For example, here’s the supplement facts panel for Cooper Complete Advanced Omega-3:

Supplement Facts The daily dosage of 2 softgels provides:
Ingredients	Daily Amount	% Daily Value**
Fish Oil Concentrate Omega-3 Fatty Acids EPA (eicosapentaenoic acid) DHA (docosahexaenoic acid)	2,258 mg 1,400 mg 1,000 mg 200 mg	* * * *
* Percent Daily Value not established. ** Percent Daily Values based on a 2,000 calorie diet.

The amount of EPA (1,000 mg) + DHA (200 mg) = 1,200 mg total EPA/DHA combined in each 2 softgel serving. The purchase price is $14.25 for a 30 day supply. So, the cost of getting 1,200 mg EPA/DHA per day is 48 cents. ($14.25 / 30 servings = $0.48.)

Below is a supplement facts panel for a competitor’s product (Nordic Naturals Ultimate Omega-3:

Supplement Facts The daily dosage of 2 softgels provides:
Ingredients	Daily Amount	% Daily Value**
Fish Oil Concentrate EPA (eicosapentaenoic acid) DHA (docosahexaenoic acid) Other Omega-3’s	2,000 mg 650 mg 450 mg 180 mg	* * * *

The amount of EPA (650 mg) + DHA (200 mg) = 850 mg total EPA/DHA combined in each 2 softgel serving. The purchase price is $27.95 for 60 softgels. To get the 1,000 mg EPA/DHA required, we’ll need to take 3 softgels daily (which means the bottle is a 20 day serving.). So, the cost of getting 1,275 mg EPA/DHA per day is $1.40. ($27.95 / 20 servings = $1.40.)

The average American eats seafood about once every 11 days. If you’re in this category, consciously make a commitment to start eating at least one serving of fatty fish per week. An albacore tuna sandwich at lunch, a perfectly grilled piece of salmon for dinner, or a snack of sardines in tomato sauce atop a couple of saltine crackers are all great ways to incorporate omega-3 EPA and DHA into our diet. Omega-3 supplements are a great way to augment healthy eating habits.

To purchase Advanced Omega-3, visit the Cooper Store.

Reference

ISSFAL – fatty acids, lipids and health studies Global Recommendations http://www.issfal.org.uk/index.php?option=com_content&task=view&id=12&Itemid=31

Nurses Health Study 2001 report
http://www.medfinds.com/healthnotes.php?org=medigrative%2Cmedigrative&page=newswire/newswire_2001_01_18_3.cfm

Fish and Omega-3 Fatty Acids
http://www.americanheart.org/presenter.jhtml?identifier=4632

Cooper Complete Advanced Omega-3 ingredient panel and price information http://www.coopercomplete.com/store/detail/179.php

Nordic Naturals Ultimate Omega-3 ingredient panel and price information http://www.nordicnaturals.com/en/Products/Product_Details/98/proddetail.php?ProdID=1428&MainID=1428#

Jill Turner is VP Operations for Cooper Concepts, the company that markets Cooper Complete nutritional supplements. Email (jsturner@cooperwellness.com) or call 972-560-3262 with your questions and comments regarding supplements.