Welcome to the HPRC Blog. We've got lots of information here, from quick tips to in-depth posts about detailed human performance optimization topics.
High-intensity exercise is no longer a new fitness fad, and your children can benefit from this type of exercise too. It’s established as the most efficient way to improve overall fitness. And with this month’s focus on military children’s health, now is the time to teach yours good habits for the future.
This doesn’t mean that you need to take your children to a trainer for high-intensity interval training. What it does mean is that they should be getting the type of exercise or play that makes them breathe hard and gets their heart thumping. Both traditional and high-intensity exercise improve fitness in children and teens. This can be useful if you find your children getting bored doing the same kind of exercise or play all the time.
Remember when encouraging your child or teen to be active to let them find the kinds of activities and play that are most enjoyable for them. If your child is a competitive athlete and/or being trained by a professional, keep an eye out for symptoms of overuse, overtraining, and other injuries. Developing kids can experience the same kinds of injuries as adults. Help your child stay fit and healthy, and keep your family ready and resilient.
If you’ve ever eaten something spicy and felt a burning sensation on your tongue, then you’ve eaten capsaicin. Capsaicin is the substance found in chili peppers such as jalapeños, serranos, and habaneros that gives them their spiciness. Although humans have been eating peppers for thousands of years, capsaicin has only recently come into the supplement spotlight. As an isolated ingredient, it is usually sold as capsules labeled “cayenne pepper” or “capsicum” after the family of peppers that naturally contain capsaicin.
Capsaicin supplements are marketed to aid with weight loss in three ways: increase energy use, burn fat, and decrease appetite. Some scientific evidence supports these statements, but the results of most studies were inconsistent, short-lived, and didn’t always result in weight loss. Long-term effects of taking capsaicin supplements, especially at high doses, are still unknown, so their safety over time needs further investigation.
Although capsaicin is considered safe to consume in food, capsaicin supplements can cause gastrointestinal issues (gas, stomach pain, and diarrhea) for some people. They also can interact with certain medications and other herbal supplements, so you should consult a healthcare provider before taking it. Capsaicin supplements also may not be safe if you are allergic to peppers or if you‘re pregnant or lactating.
Visit Operation Supplement Safety for more OPSS FAQs about weight loss.
Most Americans don’t eat enough fruits and vegetables, especially purple fruits and vegetables. But give these foods a second thought: Eating purple fruits and vegetables could improve your diet, lower your blood pressure, and give you a smaller waist.
Purple fruits and vegetables great sources of vitamins, minerals, and fiber, and many are also high in plant compounds such as anthocyanins, which give these foods their purplish colors. Anthocyanins have anti-inflammatory and antioxidant properties and help protect against heart disease, cancer, and age-related memory loss.
Power your performance with foods high in anthocyanins such as açai berries, blackberries, blueberries, cranberries, black raspberries, red cabbage, red and purple grapes, eggplant, and red onions. Try making a parfait with your favorite berries, low-fat Greek yogurt, and granola for a sweet treat. If you’re craving something more savory, how about an eggplant parmesan for dinner? (Bonus: You’ll get another antioxidant—lycopene—from the tomato sauce!)
April 15th brings to mind the dreaded tax deadline. But it’s also the registration deadline for a much more enjoyable event: The 35th National Veterans Wheelchair Games. The games will be held in Dallas, Texas, June 21–26, 2015. Participation in the games is open to veterans who require a wheelchair for athletic competition due to spinal cord injuries, amputations, multiple sclerosis, or other neurologic conditions. Events include air pistols, air rifle, archery, basketball, bowling, hand cycling, motor rally, power soccer, quad rugby, and more! To register and get more information, go to wheelchairgames.org/registration/. And for those of you not competing, consider volunteering. See the website’s volunteer page to learn how.
Lycopene is a chemical that gives some fruits and vegetables their red, pink, and orange hues. Most of the lycopene that people eat comes from ripe tomatoes and tomato products, but other foods high in lycopene include watermelon, red- or pink-fleshed guava, red-fleshed papaya, pink grapefruit, and apricots. These foods are also great sources of vitamins A and C, folate, potassium, and fiber. In addition to being nutritious, foods high in lycopene have been linked to lower risk of cancer (specifically, prostate) and heart disease thanks to lycopene’s antioxidative properties.
If eating a whole, raw tomato doesn’t seem appetizing, don’t fret. There are countless ways to add lycopene-rich foods into your eating plan. You actually get more lycopene from cooked and canned tomatoes and tomato products because cooking makes lycopene easier for your body to absorb. Make a pesto with sun-dried tomatoes or add them to a sandwich for a tangy touch. Instead of stuffed peppers, try stuffed tomatoes; or make a simple pasta dish with marinara sauce. Eat half a grapefruit with your breakfast or use it to top a salad at lunch (but check for interactions if you’re taking any drugs). For dessert, blend some frozen papaya and watermelon to make your own sorbet or smoothie.
For more information on lycopene, visit the American Cancer Society.
Most military children will at some point experience stress related to being part of a military family. Fortunately, there are numerous online resources to help military kids and their parents learn important coping skills, especially for when a parent returns from a deployment. A parent can load apps such as the following on their phone and then hand it to their child:
- Breathe, Think, Do with Sesame (for Apple and Android) teaches children coping skills through breathing and more,
- The Big Moving Adventure (for Apple and Android) teaches children about moving (how to pack up their toys, say goodbye to friends, etc.).
- Focus on the Go (for Apple and Android) teaches children how to manage their feelings in helpful ways.
Military Kids Connect (MKC) is a Department of Defense program aimed at improving quality of life for military children of various ages. The site helps parents, caregivers, children, and the child’s peer community to talk about issues and learn coping skills through a variety of apps (Apple, Android, and Kindle) and online tools.
HPRC’s Family Resilience “Tools, Apps, & Videos” section includes links to more programs (such as FOCUS World and Sesame Street) and apps. But don’t forget: As with any online activities, monitor your children and be vigilant against cyber threats.
As your heart beats, the amount of time between these beats varies. In other words, your heart rate is constantly changing—speeding up and slowing down. Though it might seem counterintuitive, more of this “heart rate variability” (HRV) is better for both your physical health and how you cope with stress. And you can learn to listen and use it.
Some heart-rate monitors allow you to monitor your HRV and the effects of different training routines on it. Or you can check out biofeedback to help you master stress-management techniques such as paced breathing by giving you immediate feedback about your heart rate. Either way, HRV is a tool that can help you find the optimal timing for recovery or lighter training within your long-term workout regimen. In fact, HRV can even show when you’re at greatest risk for injury.
Pushing yourself is an important part of performance optimization, but you also need to regulate your emotional and physical stress. Biofeedback can help with your emotions, and heart-rate monitors that measure HRV can help optimize your physical training over months and years. Visit “Vary Your Heart Rate to Perform Your Best” to learn more about how you can use HRV.
Hemp, or Cannabis sativa, is the plant that naturally contains the substance tetrahydrocannabinol (THC, the psychoactive ingredient in marijuana) although the chemical can also be produced in a laboratory. Historically, the hemp plant has been used for fiber in clothing, rope, paper, etc., as well as for nutritional, medicinal, and recreational purposes.
According to a 2015 report on hemp prepared for Congress, different varieties (and parts) of the cannabis plant are grown and used for different purposes. “Industrial hemp”—the kind grown for agricultural crops (including in foods, beverages, and dietary supplements)—is typically less than 1% THC. Cannabis grown to produce marijuana usually contains around 10% (but can exceed 30%) THC in the parts of the plant used.
DoD policy as set in DoDI 1010.01 specifically mentions marijuana, “synthetic cannabinoids,” and controlled substances (which include THC), but does not mention hemp per se, and test levels for THC are described in DoDI 1010.16. However, each military service has its own policy on the use of hemp products:
- Air Force: AFI 90-507, section 1.1.6, states that “the ingestion of products containing or products derived from hemp seed or hemp seed oil is prohibited.”
- Army: Army Substance Abuse Program, AR600-85, section 4-2p states “this regulation prohibits Soldiers from using Hemp or products containing Hemp oil.”
- Navy: OPNAVINST 5350.4d, Drug Testing Program, Enclosure (2), states that the “Navy has ‘zero tolerance’ for...the wrongful use, possession, manufacture, or distribution of a controlled substance,” which includes marijuana and THC. The Navy does not have a formal policy on the use of hemp products in food.
- Coast Guard: ALCOAST 026/99 and COMDTINST M1000.10, section 3.A, state that “ingestion of hemp oil or products made with hemp oil is misconduct that will not be tolerated in the Coast Guard.”
Currently, hemp seeds are being added to a variety of foods (such as yogurt, energy bars, etc.), and based on service policies, such products are prohibited.
For more answers to common questions we’ve received about dietary supplements, please visit our Operation Supplement Safety (OPSS) FAQs.
If you’re in the military, you know you may have to move at almost any time, so you try to avoid accumulating things you don’t want to move with you. But whether you’re moving or not, spring is a great time to get rid of the clutter in your home.
There are many resources to help you get organized. But the hard part can be letting go of “stuff” you may be attached to emotionally. The memories pull at you, so the closets stay packed. So why get rid of things? It can save your sanity and lighten your load.
Consider a “mindful” approach to your spring cleaning. The self-compassion and non-judgment of many meditation practices can help you deal head-on with the emotional connections you may have to your stuff. This approach raises your awareness of attachment to belongings. You can see the memories, connections, love, and bonds that the items represent. And then you get to practice self-observation in the moment of letting things go.
How do you do it? Try this meditation: As you sort through items that literally weigh you down and debate whether to keep something, ask yourself the following questions:
- Is this object really adding value to my life?
- Do I need this thing to remind me of a pet, friend, or special time?
- Can I accept that the object is not a substitute for a person or memory?
- Can I take a photo of it and then let it go?
- Can I imagine myself free from this object?
- Would letting it go mean I no longer care?
Only you can answer these questions for yourself. The balance between holding on and letting go is very personal. Use gentleness and compassion with yourself as you move through this exercise and practice being mindful.
If you’re avoiding grains due to a particular diet plan, or if you think you have to exclude grains due to gluten sensitivities, you may want to think again. HPRC has put together a table of grains (with and without gluten) and their basic nutrients to point out how nutritious grains can be. Even for those who are gluten-free or sensitive to gluten, the table shows there are plenty of healthy, gluten-free options to incorporate into your diet.
As the table indicates, whole grains are very nutrient dense: They contain fiber, vitamins such as niacin and folate (and other B vitamins), minerals such as calcium, iron, magnesium, potassium, manganese, zinc, and selenium, as well as protein and branched-chain amino acids.
A diet rich in whole grains has been associated with lower risk of Type 2 diabetes and cardiovascular disease. Paleo diet followers, as well as those who are following a gluten-free diet, need not eliminate whole grains from their diet. The benefits are vast, with many choices for a varied diet. For more information about whole grains, see the ChooseMyPlate.gov resource, “Why is it important to eat grains, especially whole grains?”