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.
HPRC Fitness Arena: Nutrition
Add protein-rich eggs to your meal plan! They contain amino acids—essential to performance because they build lean body mass—especially important for athletes, children, and the elderly. In addition, these nutrient powerhouses contain lutein for eye health, choline for brain function, B vitamins, zinc, and iron.
In the past, many avoided or limited their egg consumption, thinking of eggs only as a food that raises cholesterol rather than one packed with nutrients. However, the 2015–2020 Dietary Guidelines for Americans and other evidence suggest including eggs as part of a healthy diet. Eating 1–2 eggs daily can increase your intake of important nutrients. Eating eggs doesn’t necessarily increase your risk of heart disease or type II diabetes, and it might even lower your risk of these illnesses. Scientific research also has shown that eating eggs at breakfast can help you “feel fuller” because of their high protein content. This might contribute to weight loss when combined with other dietary strategies too.
On average, an egg costs about $.20, which is a bargain compared to other proteins. Eggs also can be a satisfying meal anytime and extraordinarily easy to prepare, especially for breakfast.
- Vegetable omelet. Beat one egg with 1 Tbsp milk. Pour into a small, heated nonstick skillet. Using a spatula, gently push the cooked egg away from the pan’s edge to allow the liquid egg to run underneath until it’s no longer visible. Place ½ cup cooked vegetables and 1 Tbsp cheese on one half, and then fold over.
- French toast. In a shallow bowl, whip one egg with 1 Tbsp milk. Put one slice of whole-wheat bread in the mixture and then flip to coat both sides. Place in a heated nonstick skillet and cook until golden brown on both sides. Serve with fruit and syrup.
Enjoy eggs more frequently and remember to pair them with healthy sides!
Turn small nutrition goals into healthy habits! A habit is a behavior pattern acquired by frequent repetition. It’s an action associated with a cue that’s associated with a performance. For example, service members always cover their heads before stepping outside. The cue is “going outside,” and the action that follows is “putting on your cover.”
Once you form a habit, you do the action without thinking. And if you don’t do it, you likely will realize that something isn’t quite right. These same principles can be linked to changing healthy eating behaviors. So, use these tips to make a new “healthy eating habit.”
- Set a small goal. You might think, “I’ll eat an apple every day.”
- Plan a simple action you can do daily. You might think, “Every time I work out, I’ll eat an apple afterwards.”
- Choose a time and place to perform the action. You might think, “I’ll go to the gym every afternoon.”
- Do the action during the designated time. The cue is “working out,” and the action that follows is “eating an apple.”
- Write it down. Sometimes it helps to keep a written record while you’re working on a new goal. Doing so can help you track progress and celebrate successes.
It’s commonly thought that it takes 21 days to form a new habit. However, recent evidence suggests it actually takes 66 days to 10 weeks before the habit’s yours for good. Remember: It gets easier each day that you do it. Before long, you won’t be thinking about it at all. The more you tie your actions to cues and make the actions automatic, the easier it will be to include the habit into your daily life.
Still, you might experience setbacks along the way. Don’t get discouraged. Try again the next day. Take the time to make one new eating habit, which will give you confidence to make other healthy changes!
Eating an apple every day might “keep the doctor away,” but apples can be a perfect choice for those who want to eat healthy and perform well. They contain flavonoids, which can help reduce your risk of cancer and heart disease. Apples also can help lower cholesterol and blood glucose, which is especially important for those with diabetes. Trying to lose weight? Apples are good sources of fiber, helping you feel fuller longer.
Unlike most fruits, apples are available year-round and generally less expensive. Since there are over 7,000 varieties in the U.S., you might find some favorites. And remember to eat the peel because it contains valuable vitamins, minerals, and antioxidants.
On average, Americans eat one apple each week. Why not add apples to your daily eating routine?
- Breakfast. Grate and stir into pancake mix or oatmeal for added flavor.
- Lunch. Chop and add to your favorite green salad. Or mix with dried cranberries and chicken or turkey salad.
- Post-workout snack. Enjoy with nut butter to help rebuild muscles and replenish energy stores. Or simply eat one out of hand.
- Dinner. Slice and bake with pork chops for a tasty fall meal. Or add some to your holiday stuffing. Tip: Mix grated green apple with purple-cabbage salad mix, ⅓ cup cider vinegar, and 1 Tbsp sugar for a colorful, crunchy coleslaw.
- Dessert. Core and fill the center with raisins, 1 tsp brown sugar, and a dash of cinnamon. Microwave until soft and then top with vanilla frozen yogurt.
Seafood is a good source of protein, healthy fats, and other nutrients that can boost your heart health and performance. It also might reduce your risk of cancer, diabetes, neurological disorders, and even depression.
Aim for two 4-oz servings each week. It can be as easy as opening a can of tuna, sardines, or salmon or thawing a bag of shrimp or fillets. Select fresh when possible, but frozen and canned varieties are often cheaper and more convenient. By varying your choices, you can fit seafood in your budget and find new kinds to enjoy. Remember: If it’s already in your pantry or freezer, chances are you’ll eat it more often!
- Choose from several varieties. These include fish fillets, shellfish (such as crab, shrimp, and lobster), oysters, mussels, and clams. Fatty fish—rich in omega-3s that boost heart health—include salmon, mackerel, lake trout, sardines, and albacore tuna. Select shrimp or a mild-tasting fish such as tilapia or flounder if you’re eating seafood for the first time. In addition, young children and women who are pregnant or nursing should consume fish and shellfish that are lower in mercury.
- Make it lean. Grill, broil, or bake your seafood instead of breading and frying it. Experiment with different spices and herbs too.
- Cook once and eat twice. Use leftovers to top salads, fill tacos, or toss with whole-wheat pasta. Here are a few quick recipes: Add one cup of fresh or frozen corn to your favorite seafood chowder for an easy meal. Or mix one egg, 2½ cups prepared mashed potatoes, 1 Tbsp parsley (chopped), and ½ cup green onions (chopped). Add 14½ oz canned salmon (drained and flaked). Hint: Use a fork to crush the salmon bones for an extra boost of calcium! Mold into 8 patties, dip in bread crumbs or panko, and cook in a nonstick pan until golden.
Brisk fall weather means it’s the perfect time to hit the couch for a weekend of watching football. But don’t let all the hard work and smart decisions you’ve made during the week go to waste. Avoid weekend binging and (too much) lazing by staying active during commercial breaks and making healthy choices when it comes to snacks.
The average football game consists of about 11 minutes of actual play—so you’re watching huddles, replays, and commercials in-between. Use that downtime to your advantage, call an audible, and get moving during time-outs!
- Complete a quick DIY workout during commercial breaks.
- Go for a jog around your neighborhood during halftime.
- Remember to make healthy food choices too.
Check out A Football Fan’s Guide to Food and Fitness for ways to stay healthy and active during football season.
Eating in an unfamiliar culture can be adventurous but sometimes daunting, especially if you’re unprepared. You’ll find foods that are surprisingly familiar, such as sauces, soups, and pastas. However, the spices might be different. You’ll also find foods that are quite different from your usual fare. Keep familiar favorites in your meal plan while you enjoy the variety of special foods each culture has to offer.
You might have concerns about food and beverage safety in some locations, so heed the training you receive for specific areas. To maintain operational readiness and prevent gastrointestinal distress, pay close attention to what you eat and drink. You’re at risk of foodborne illnesses if you consume food or drinks containing certain bacteria, parasites, viruses, and toxins. Still, there are ways to stay well.
- Eat only cooked produce that’s served hot. Wash all fruits with treated water and peel them yourself. Avoid salads, raw fruits and vegetables, and unpasteurized juices.
- Eat thoroughly cooked meat, poultry, seafood, and eggs. Avoid foods served from food carts unless they’re cooked in front of you.
- Enjoy pasteurized dairy products and hard cheeses. Avoid soft cheeses and unpasteurized yogurt.
- Choose foods with little moisture, such as bread and crackers. Packaged dry foods are generally considered safe.
- Drink beverages that are bottled and sealed. Check the seals because some merchants might fill empty bottles with tap water and reseal the caps with glue. Boil tap water for at least 3 minutes before making tea or coffee. And serve it steaming hot. Avoid ice too.
There might be times when you’re an invited guest, so you’ll be expected to eat what’s served. Be mindful of local eating customs, so that you’re respectful and safe while enjoying your meal.
By keeping these tips in mind, you should be able to thrive in your new locale and return home with great eating adventures to tell.
Whole grains—such as brown rice and oatmeal—keep you fuller longer and provide sustainable energy to boost your performance throughout the day. Those who eat whole grains daily have a lower incidence of prediabetes, heart disease, cancer, respiratory and infectious diseases, and mental decline too.
Make sure to make at least half of your grain choices whole grains daily to get the vitamins and nutrients they contain and that are missing from refined and processed grains. The more processed grains you eat, the more important nutrients you miss out on. Read more...
Children need guidance from their parents about eating a well-balanced diet. As they grow, your interactions with them around food will change. They’ll take on more responsibility for feeding themselves too. Still, you’ll continue to influence their eating preferences through the foods you prepare and offer to them. Read on for age-specific tips to encourage your kids’ healthy eating too. And if you haven’t seen it yet, be sure to read Part 1 about general nutrition tips for helping your children learn how to be “healthy eaters” at all ages. Read more...
How you approach feeding your children influences their food choices, the amount they eat, and their weight. While it’s important for kids to maintain a healthy weight, it’s also helpful for them to determine when they’re hungry and when they’re full.
Insisting kids eat more after they say they’re full can interfere with their ability to learn what “being full” really feels like. Trust that your child’s brain is sending signals back and forth to his or her belly, indicating “full.” And if children are offered a selection of generally healthy foods, they’ll eat the right amount and grow healthy. for specific tips you can use to help your own children eat healthfully as they grow. the rest of this article
Healthcare providers commonly treat kids with attention-deficit hyperactivity disorder (ADHD) with medication and behavioral therapy, but proper nutrition can improve your child’s success in school and at home too.
Nutrient-dense foods boost kids’ overall health, especially for those with ADHD. They often consume poor diets consisting of mainly white flours and sugars because kids with ADHD crave these foods. However, these foods are missing valuable nutrients needed for muscle growth and brain development. Inadequate fuel can impact your child’s behavior, mood, sleep, and even lead to constipation. However, your child can grow and perform well when he or she eats a variety of foods: whole grains, protein, dairy, fruits and vegetables, and water. Read more...