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HPRC Fitness Arena: Nutrition
Are you including plenty of iron-rich foods in your eating plan? If you tire easily, have trouble concentrating, or experience shortness of breath, you might not be getting enough iron. It’s an essential nutrient that helps carry oxygen throughout your body, and it’s especially important if you engage in daily exercise.
Anyone’s at risk for iron deficiency, so be sure to eat a variety of iron-rich foods. Otherwise, your physical and mental performance could suffer. Check out HPRC’s new postcard on how to eat to succeed in your training envIRONment for more information. If you’re eating well, but still lacking energy, be sure to talk with your doctor.
Since the number one killer of men and women in the U.S. is heart disease, it’s important to know your cholesterol numbers. Cholesterol, an important substance made by your liver, forms cell structures, produces hormones, and helps with digestion. Here are the cholesterol numbers to know:
- Good, or high-density lipoprotein (HDL), cholesterol helps prevent fat and cholesterol from clogging your arteries. Know your HDL: Think H for healthy! A healthy number is greater than 60 mg/dL.
- Bad, or low-density lipoprotein (LDL), cholesterol can cause cholesterol buildup and block your arteries. Know your LDL: Think L for lousy! A healthy number is less than 100 mg/dL.
- Your total cholesterol score should be less than 200 mg/dL.
Starting at age 20, get your cholesterol checked every 5 years. Doctors use these numbers along with your age, blood pressure, and weight to help you manage your cardiac health. Smoking, diabetes, and heredity play important roles too.
There are ways to manage your cholesterol and heart health! Regular physical activity can lower LDL and raise HDL. A diet low in saturated fats can help as well, so make sure to check out the New Dietary Guidelines for Americans.
What’s the secret to shopping smarter and saving money at the grocery store? You want to choose healthy foods and eat well, but you’re noticing that too many of your hard-earned food dollars seem to vanish. Stores are setup to help you spend your money! You need to be as shrewd as detectives when you shop.
There are no legal ways around paying taxes, but try these 9 money-saving strategies when food shopping. You just might find more dollars in your wallet at the end of the month! Read more...
March is National Nutrition Month® and the Academy of Nutrition and Dietetics is encouraging everyone to enjoy different food traditions and celebrate the role that food brings to their lives. This year’s theme, “Savor the Flavor of Eating Right,” points out that the how, where, when, and why are just as important as what you eat. Making sure to enjoy the sights, sounds, memories, and interactions associated with eating are essential. Slowing down and taking time to appreciate the positive emotions that accompany mealtime are also important steps to developing a sustainable healthy-eating plan. Developing an eating pattern that includes nutritious and flavorful foods is the best way to savor the flavor of eating!
Every March, the Academy sponsors its month-long nutrition education campaign to share its message that improving overall well-being requires a lifelong commitment to healthful lifestyle behaviors, including nutritious eating practices and regular physical activity. Be sure to visit the Academy's website and check out its resources on food, health, fitness, and more.
March is National Nutrition Month, a good reminder to eat healthfully and choose the best foods to fuel our bodies. This year’s theme is “Savor the Flavor of Eating Right,” which isn’t something we can often say about dietary supplements that come in the forms of pills and powders. If you’re looking for a supplement to lose weight, build muscle, or enhance your performance, HPRC always recommends choosing nutrient-rich foods first. They taste better and are better for you. Use the Operation Supplement Safety (OPSS) “Real Food” poster to see what foods can help you meet your goals.
If you’re still considering dietary supplements, be sure to visit OPSS where you’ll find answers to frequently asked questions, infosheets, videos, and other educational materials to help you make an informed decision. And remember to always talk to your doctor before taking any supplement.
This year, make it your mission to fuel for performance using Go for Green® (G4G). Recently updated and redesigned, the Department of Defense’s (DoD) G4G program promotes nutritious foods and beverages to optimize your fitness, strength, and health. G4G labels foods and beverages with a stoplight system—Green, Yellow, and Red—to identify your best choices for peak performance. Foods are also labeled with Low, Moderate, or High sodium symbols to point out sodium content.
The revamped G4G has a new look that makes it easy to identify and choose foods that boost your readiness. Check out the G4G Background sheet to find out what's new, how you benefit, and why it works.
You might see more nutrient-rich foods and tastier Green-coded recipes being served in your dining facilities or galleys. Fill your plate with more Green-coded foods to perform well on the job, in the classroom, at home, and on missions.
Looking for easy ways to increase your fruit intake with super healthy foods? Think citrus! Many varieties are available at this time of year—at their peak of flavor, availability, and cost. Citrus include lemons, limes, oranges, grapefruits, clementines, and many others. They contain essential potassium, calcium, antioxidants, and fiber—all of this in a small, low-calorie package!
Citrus have been around for centuries. Long known as a valuable source of vitamin C, British sailors, known then as limeys, took them on board to prevent scurvy, a vitamin C deficiency. If you haven’t been a fan before, experiment by trying new varieties such as super-sweet Cara Caras or tart-and-sweet Mineola tangelos! Here are some delicious ways to include citrus in your winter meals and all year long:
- Lay sliced oranges and red onions on a bed of romaine lettuce and top with kalamata olives and vinaigrette dressing.
- Halve a grapefruit, top with ½ tsp brown sugar, and broil for a few minutes.
- Cube several varieties of oranges and add some fresh mint.
- Arrange thinly sliced oranges and top with shredded coconut.
- Create a parfait of layered oranges, Greek yogurt, granola, and drizzled honey.
Since many citrus have been sprayed with pesticides, remember to wash before peeling—then eat and enjoy! Who knew eating healthy could be so tasty?
How you treat your heart today can add years to your life—that’s the best gift you can ever give your loved ones! The latest research continues to show that eating a balanced diet with plenty of fruits, vegetables, beans, nuts, seeds, whole grains, and minimally processed foods is good for your heart. Reflect on what you eat as this can dramatically reduce your risk of heart disease. Make sure to include these heart-healthy foods in your nutrition plan too: luscious berries, leafy greens, a variety of nuts, and seafood (twice per week).
Want to show some love for your sweetheart this Valentine’s Day? Cards, flowers, and chocolate are ordinary—do something extraordinary!
- Surprise your sweetie with a fabulous meal. If you’re able, dine in this Valentine’s Day. Make a delicious spinach salad and salmon with a nut topping. Serve berries, frozen yogurt, and Chocolaty Delights (see recipe below) for the perfect dessert. You’ll save money, eat like royalty, and provide the nutrients your bodies crave. Don’t forget the candles and your favorite playlist!
- Whip up Chocolaty Delights. Use cooking spray to grease the bottom of an 8 in pan. Blend one can of black beans (drained) and ¾ c water in a blender for 30 seconds. Add one box of brownie mix. Stir mixture well and spread in pan. Sprinkle ¼ c dark chocolate chips and ¼ c chopped walnuts on top. Bake according to box directions or until a toothpick (inserted in the center) comes out clean. Let your partner know that each tasty treat includes added protein, fiber, and iron—go ahead and indulge!
- Give a gift of lasting health. Consider a fitness app, pedometer, or walking shoes. Then invite your sweetheart to work out or take a long walk together.
Want to eat healthy and perform as well as the rich and famous? Often an elite athlete or entertainer has a dietitian or chef to plan meals and even do their grocery shopping. But is following someone else’s eating plan a wise idea?
- Some superstars eat mostly organic vegetables and less fruit. A diet rich in vegetables is healthy, but can be taken to extremes. Eating entirely organic foods isn’t essential. Fruit contains numerous vitamins and minerals plus fiber. The current daily recommendation is 2–3 cups of vegetables and 2 cups of fruit. It’s also unnecessary to avoid nightshades (tomatoes, eggplants, peppers, and mushrooms), as it’s not proven that they cause inflammation.
- A lot of performers pick proteins. Their pattern might include only specialty proteins such as grass-fed beef, wild-caught salmon, free-range chicken, and duck. These are good sources of protein but duck and beef should be eaten a few times per week, as they can be very fatty. Other good protein sources include eggs, beans, nuts, and seeds. Nuts and seeds are higher in fat but contain healthy oils and other key nutrients.
- Many icons avoid sugar and white flour. U.S. Dietary Guidelines recommend limiting sugar and refined grains but it’s unnecessary to completely avoid these foods. It’s best to eat at least 3 whole grains each day: whole-wheat products, brown rice, oatmeal, or popcorn are good choices.
- Some celebrities only eat foods cooked with coconut oil. It’s better to include a variety of unsaturated fats in your nutrition plan.
- Several VIPs dodge dairy. This isn’t recommended unless you have an allergy or intolerance. Dairy contains valuable nutrients such as calcium, vitamin D, protein, and potassium.
Want to be ready for the locker room or the red carpet? Follow a balanced plan and eat what works best for you.
The U.S. Departments of Agriculture (USDA) and Health and Human Services (HHS) just released the 2015–2020 Dietary Guidelines for Americans. These guidelines help shape policies for school lunch and breakfast programs, Woman, Infants, and Children (WIC), and nourishment programs for the elderly and military. The skinny is that they’re based on evolving nutrition science. They offer practical guidance on how to develop a nutrition plan too. Remember you can also seek a dietitian’s help to meet your goals towards healthy eating and performing well. Read more here.