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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.

September is National Childhood Obesity Awareness Month

Childhood obesity awareness month focuses on preventive measures to help maintain the weight of children over the age of two.

Roughly one in three children in the United States is considered to be overweight or obese. Children who are obese are more likely to be obese as adults, which can put them at risk for diabetes and other health conditions. The month of September is devoted to raising awareness about childhood obesity, with a focus on prevention.

We Can!® (Ways to Enhance Children’s Activity & Nutrition) is a national movement sponsored by four National Institutes of Health organizations to help children from ages 8 to 13 remain at a healthy weight. The website has specific information and educational resources geared toward the individual, family, and organizations. See HPRC’s Family Nutrition resources for more information and this HPRC card for easy reminders. For more about the exercise aspect of overcoming obesity, check out the Family & Relationships article from earlier this month.

Birthday Blues! Air Force Blues, that is!

HPRC Fitness Arena: Total Force Fitness
Filed under: Air Force
On 18 September, 2014, take a moment to honor the youngest branch of the United States Armed Forces.

The United States Air Force will be 67 years old on September 18th. It is the youngest branch of the United States Armed Forces, owing its existence as a separate branch to World War II’s demonstration of the significance of aviation. In 1947, President Truman signed the National Security Act that created USAF. Before that, military aviation was under a division of the Army, which—remarkably—formed the Aeronautical Section of the Signal Corps in 1907, only seven years after the first piloted aircraft took flight. The Army procured its first powered aircraft in 1909 and deployed its first aviation unit in 1913.

True to its roots, USAF has always embraced the leading technology of air, space, and cyberspace. Its X-37B space plane, currently in the news, is USAF’s latest step in going “where no one has gone before.”

Know the most common food allergens

HPRC Fitness Arena: Nutrition, Total Force Fitness
Keep yourself safe from food allergies

For some people, eating certain foods can cause serious allergic reactions, even death! The most common food allergens are milk, eggs, fish and shellfish, tree nuts (such as almonds, walnuts, and pecans), peanuts, wheat, and soy. Other food allergies are possible, so it’s important to read food labels for ingredient information if you are at risk. Click here for more information.

How good are you at setting SMART goals?

Setting goals that you will actually accomplish can be easier said than done. Check out HPRC’s goal-setting worksheet to learn a formula for success!

 We all have goals—to lift a certain weight, to cycle a century, or to run a marathon in a certain amount of time. Of course, not all goals are fitness oriented; maybe you want to climb in rank at your job or finish college by a certain date. Whatever your goals are, keep in mind that they’re easier to accomplish when they’re SMART goals: Specific, Measurable, Achievable/Action-oriented, and Time-sensitive. Goals are not just about dreaming big; they’re about achieving.

HPRC’s printable SMART goals worksheet will help you to get on target. Using this tool will help you to:

  • think through exactly what you’re aiming for;
  • determine if the goal is a good fit for you;
  • measure and monitor your success;
  • pay attention to the language that you use; and
  • break down the overall goal into chunks.

And for more guidance on making your goals achievable, you can check out HPRC's Answer on SMART goal setting.

Make some new “friends with benefits”

Heard the term “friends with benefits”? There’s more than one kind!

Having good social support is beneficial in many ways and can come in a furry package! Pets are wonderful companions, and you benefit by having one (or more) in so many ways: They get you out exercising, increase your self-esteem, decrease a sense of isolation, and help you through tough times. If that’s not enough, there’s a growing amount of research on the use of dogs providing therapeutic benefits to individuals coping with post-traumatic stress disorder and traumatic brain injury. Dog owners are also more likely than those who don’t have dogs to meet physical activity guidelines. So if you have a furry creature at home, remember to give them  a big pat for enhancing your life. Indeed, one researcher described these relationships as truly “friends with benefits.”

For Warfighters about to be deployed, pets also can come with the added stress of needing to find a temporary home. To get some tips about what to do with your pet while you’re on deployment, check out this article from HPRC and/or this Department of Defense blog.

Help your kids be healthy through regular exercise

September is National Childhood Obesity Awareness Month. A great way to combat obesity is through a healthy lifestyle that includes regular exercise.

Regular exercise can build strong muscles and bones and promote overall health. It is especially important that children exercise and learn healthy habits early on. Exercise can also boost kids’ self-esteem, improve sleep, and stimulate learning in school. But do you know what kinds of exercise your children or teens should be doing? Check out HPRC’s Answer, “Put some fun in your children’s fitness,” to find out. And visit the COAM website to learn more about the American College of Sports Medicine’s National Childhood Obesity Awareness Month.

Is your app backed by facts?

Make sure the information in your injury-prevention app is backed by science, not hype.

These days there’s an app for just about everything, including injury prevention. In fact, there are many apps for that. But the truth is that most of them are not backed by science. Unfortunately, among the thousands of smartphone apps in the fitness, medical, and sports categories, only a handful provide evidence-based information on injury prevention.

After sifting through hundreds of different fitness and sports-related apps, researchers in a 2012 study found only 18 apps claiming to provide tips for injury prevention and rehabilitation. Only four of these apps contained claims for which they could find supporting scientific evidence. For example, the “Ankle” app was developed to implement an exercise program based on results from a well-conducted study. Other of these four apps appeared to be evidence-based only by coincidence, not as the result of a sound background search of the scientific literature. By comparison, five apps provided tips (such as warming up, stretching, proper shoes) to prevent running injuries despite a lack of evidence that the recommended practices actually reduce risk of injury. Other apps contained equally unsupported claims in areas such as shoulder injury, plantar fasciitis, and delayed-onset muscle soreness (DOMS). One even cited published literature that did not support its claims.

If you’re searching for injury-prevention strategies, it’s important to be wary of apps that contain inaccurate or unsupported information. The visual appeal and usability of an app may not necessarily reflect the quality of information, especially when it comes to injury-prevention tips. And while the study mentioned above is more than a year old, it’s unlikely the situation has changed. Check out HPRC’s injury-prevention resources or talk to a physical therapist if you have other concerns about injury prevention. 

Will chia seeds cause me to pop positive?

HPRC has heard this question a lot lately. Chia seeds have become a popular food item, but are they safe for you to consume or will they affect your drug test?

Chia seeds have become a staple in many grocery stores, given their nutritional value and recent attention as recipe ingredients. But will consuming this seed cause a positive drug test? HPRC has a new OPSS FAQ to answer this question, plus other information about chia seeds and what to avoid.

Haven’t been to OPSS lately? Check it out for new FAQs and information sheets about various topics related to dietary supplements that can help you make informed decisions.

Overcome stress with the “relaxation response”

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Stress can take its toll on you, physically and mentally. Learn to combat it by turning on your body’s “relaxation response.”

The “relaxation response” is your body’s counterpart to the stress response you feel during critical situations. As the name suggests, the relaxation response has a calming effect on your mental and physical state, with benefits that include less anxiety, a more positive mood, a sense of calmness and well-being, and reduced heart rate, breathing and metabolic rates, blood pressure, and muscle tension.

Sound good? You can learn how to use your body’s relaxation response for health and well-being. Various mind-body techniques such as deep-breathing exercises, guided imagery, meditation, progressive muscle relaxation, yoga, tai-chi, and qigong all train you to turn this response on. Practicing these mind-body techniques has been found to help with anxiety and depression, as well as physical conditions such as hypertension, cardiovascular disease, and types of cancer that are exacerbated by stress.

To learn more about mind-body techniques, check out HPRC’s Mind-Body Skills section.

Patriot Day—more than just a memory

HPRC Fitness Arena: Total Force Fitness
On September 11th, take time to appreciate all those who volunteer to help others, especially the Warfighters who volunteer their lives to protect and serve our country.

The bill that made September 11 a national day of mourning was passed unanimously by Congress and signed into law by the President less than three months after the event that triggered it: the September 11, 2001, terrorist attacks. Patriot Day is aptly named, because it resulted in a renewed awareness of American patriotism and appreciation for the heroism of our Warfighters.

The events of 9/11 also gave rise to a growing movement to support volunteer efforts towards disaster relief, community services, and many more local and national improvements. In 2009, the Serve America Act was passed to create and support at-home volunteer service corps to encourage this volunteer movement. In recognition of the fact that it was 9/11 that fueled this burst of volunteerism, Patriot Day became “Patriot Day and National Day of Service and Remembrance.”

So take time out this September 11 not only to remember and honor those who died on that day but also those volunteers who rose to the occasion that day and every day since, especially those members of our Armed Forces who represent the ultimate volunteer effort. And, if you can, put in some volunteer time in remembrance. 

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