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HPRC Fitness Arena: Nutrition
You’re watching what you eat. You’re exercising regularly. You’re doing everything right. But for some reason, your weight-loss goal is just out of reach. It seems those “last 10 pounds” are often the hardest ones to shake! Fortunately, with continued effort and persistence, you likely can achieve your weight-loss goals.
If you haven’t done so already, be sure to speak with your healthcare provider or a registered dietitian to make sure the goals you’ve set for yourself are realistic, healthy, and sustainable. After that, it’s time to get to work.
Go back to square one. That is, make sure you’re as careful about what you choose to eat now as when you first started on your weight-loss journey. Sometimes we lapse into old habits over time and start “allowing” unhealthy choices to creep back into our diet patterns. Keeping a food diary will help you keep track of what you’re really eating. And don’t forget to watch your portion sizes.
Be a weekend warrior. Many people find it harder to make healthy choices on the weekend—tailgate parties, family celebrations, and road trips all offer opportunities to “slip.” But eating healthy is a full-time job, so it’s important to plan ahead: Take a low-fat dish that you’ve prepared and choose restaurants where you know you’ll have healthy options available.
Stand up for yourself. Literally. Standing, rather than sitting, can burn as many as 200 to 300 calories per day and can help prevent many types of disease. Find as many opportunities in your day to stand, walk, and move as much as you can. Check out HPRC’s blog about “sitting disease” for more information about the risks of sitting too much.
Shake things up. Varying the type and intensity of your exercise is a great way to challenge yourself and prevent boredom—and can make a big difference toward achieving your goals.
Whatever you do, don’t give up. Achieving and maintaining a healthy weight is important not only in the short term (for your performance as well as your career) but also in the long term, reducing your risk of many diseases including diabetes, heart disease, and certain types of cancer.
In a 1960s TV cartoon series, George Jetson of The Jetsons simply popped a pill when he wanted to eat. “Dinner in a pill” was promised as the food of the future. So why hasn’t technology delivered on its promise? Simply put, no dietary supplement can reproduce the aromas, flavors, textures, or nutritional value of oven-roasted turkey, crusty, fresh-baked bread, juicy ripe pineapple, fragrant hot tea, or any other wholesome, delicious, performance-enhancing real food or beverage. And substituting dietary supplements for real food won’t help performance either – check out our video here. So skip supplements—not meals. To learn more about how real foods should come before dietary supplements, check out HPRC’s article in Operation Supplement Safety (OPSS).
The phrase “Garbage in, garbage out” was coined first by computer experts back in the 1960s. Since then, the phrase has gained a wider usage—even to the world of performance nutrition. Providing your body with high-quality fuels and nutrients is crucial to optimizing your performance. Like the poorly fueled runner in HPRC’s video, you’re likely to find that a diet of high-fat or sugary foods and drinks (“garbage in”) produces less than optimal results (“garbage out”). Instead, choose wholesome foods such as lean meats and fish, fresh fruits and vegetables, whole grains, and low-fat dairy products, which provide high-quality fuels and nutrients.
No one wants to experience foodborne illness. However, there are safety tips and techniques that will help prevent such incidents. The Food and Drug Administration has developed Food Safety Tips for Healthy Holidays, which includes other helpful links about food safety.
Vitamin D is actually a hormone that your body produces when your skin is exposed to sunlight, earning it the nickname “sunshine vitamin.” It plays key roles in reducing your risk of many health conditions, including depression, cancer, heart disease, osteoporosis, and others. Spending 10 to 15 minutes outside on a sunny day with your arms and legs uncovered can provide nearly all the vitamin D most people need—challenging when you’re wearing a long-sleeved uniform or working inside all day—but you can also get some vitamin D in your diet from fatty fish (such as salmon), mushrooms, and many fortified foods.
The Recommended Dietary Allowance for most individuals is 600 IUs. People who have a vitamin D deficiency or certain medical conditions might require supplemental vitamin D but only under the supervision of their healthcare provider. That’s because excess vitamin D can be stored in your body, putting you at risk for toxicity. Over time, too much vitamin D can lead to irregular heart rhythms, kidney damage, and other serious health problems. If you take large doses of supplemental vitamin D and eat foods that are fortified with it, you could easily obtain more than recommended amounts.
Despite the risk for toxicity, nearly one-fourth of people living in the U.S. have low vitamin D levels, so all adults and children should have their vitamin D status checked by their healthcare provider. For more information about vitamin D, read this fact sheet from the Office of Dietary Supplements.
Weight-loss (diet) prescription medications are generally not permitted, but it’s important to check your service’s policy for specific conditions that may exist. Read this OPSS FAQ to find out more details, including links to specific policies. Also, be sure to check the OPSS site often, as we add answers to other questions about ingredients in performance-enhancing and bodybuilding supplements and how to choose supplements safely.
If you have a question about a particular dietary supplement ingredient or product, please use our “Ask the Expert” button located on the OPSS home page.
Do you have a “snack drawer”? Most people do, whether it’s in their office desk, gym locker, backpack, or family minivan. Snacking can be an important part of a healthy lifestyle, preventing late-afternoon vending machine runs or mealtime overeating and providing crucial nutrients prior to workouts or missions. Snacking can also ambush otherwise healthy eating plans, so it’s important to choose snacks wisely.
Ideally, your snack drawer should be stocked with a variety of protein and carbohydrate snacks to meet your needs during the day. A healthy snack provides 100 to 300 calories, depending on your weight and activity level.
Opt for lean-protein choices such as water-packed tuna (the kind in packets fit easily into a backpack, briefcase, or purse), peanut butter, and dry-roasted nuts such as walnuts, almonds, or pistachios. If you have a fridge available, boiled eggs (up to one week) or single-serving cups of hummus, cottage cheese, or Greek-style yogurt are great choices.
Healthy-carbohydrate options include instant oatmeal or grits, whole-grain crackers, and dried fruit. Choices for the fridge include fresh fruit and veggies—a great way to get the recommended amounts you need each day.
Take advantage of snack time to add some hydration to your day. Water (flavored ones can make drinking water more appealing), milk, soymilk, and almond milk are great choices. Herbal teas provide a caffeine-free alternative. Of course, juicy fruits such as watermelon, oranges, and kiwis are terrific too.
Being prepared can help you make good choices the next time a snack attack hits. But don’t forget about food safety: Be sure to keep an eye on expiration dates and toss things when they’re past their prime. For more information about healthy snacking, read these informative tips from MedlinePlus.
You’ve heard of “Army Strong?” As part of the Ready and Resilient campaign, the Army is rolling out its new Performance Triad as a “pathway to a fit and healthy force.” The triad consists of sleep, physical activity, and nutrition and provides online tools and information such as the Performance Triad Training Sessions (videos and websites packed with details to help you do everything from preventing injuries to choosing dietary supplements), cards with practical tips to become healthier and stronger, and a whole lot more. The Soldier's Guide is a good place to start; it includes numerous links to HPRC and other sources of information. Go ahead and start optimizing your health and performance today!
For more information on integrative practices and programs, check out HPRC’s Total Force Fitness domain.
Spices add flavor and color to many foods. But did you know they also might improve your performance while offering you protection from many diseases, including heart disease and cancer?
Your body’s cells continuously produce large quantities of what scientists call “free radicals”—highly reactive molecules that can damage cells. Ordinarily, your cells also produce antioxidants to neutralize these free radicals. But exercise, stress, and environmental pollutants can cause an imbalance between your body’s antioxidants and its free radicals. That’s where spices can come into play.
Not only do spices such as cinnamon, allspice, oregano, and turmeric (and others) demonstrate high antioxidant activity, scientists think they might actually help your body produce its own antioxidants. Some research suggests that eating spices as part of a diet rich in whole grains, fruits, and vegetables can prevent inflammation (a key player in the development of many diseases) and protect your body’s cells from damage caused by free radicals.
Get creative! Sprinkle a little cinnamon over your morning oatmeal, add a bit of allspice to a post-workout recovery shake, or stir some oregano or turmeric into your vegetable soup. A little bit goes a long way. Not only will you get a boost of flavor, you just might take a step toward better health and performance.
Operation Supplement Safety (OPSS) is a joint military initiative between the Human Performance Resource Center (HPRC) and the Department of Defense (DoD) to educate service members and retirees, their family members, leaders, healthcare providers, and DoD clinicians about dietary supplements and how to choose them wisely.
OPSS has partnered with Natural Medicines Comprehensive Database (NMCD) to provide all DoD personnel with access to evidence-based information on dietary supplements, including Natural Medicines Brand Evidence-based Ratings (NMBER)®.
Now there is an Operation Supplement Safety & Natural Data (OPSS & ND) app available that can help you make an informed decision by giving you:
- Dietary supplement safety and effectiveness (NMBER) ratings.
- Interaction ratings between drugs and natural medicines, known as “adverse reactions.”
- Effectiveness ratings for natural medicines by medical condition and more.
To access the app you must first visit HPRC’s link to NMCD and sign up for your free account. Click on the Warfighter version and use your valid .mil email address. Once you’ve created your free account you will have access to the full version of the app. Up-to-date reviews of commercially available products, Natural Medicines Brand Evidence-based Ratings (NMBER)® for commercially available products, an Effectiveness Checker, and more will be at your fingertips.
If you have questions, please use the “Ask the Expert” button on the OPSS home page.