Filed under: Diet
Before you gobble up your Thanksgiving dinner, consider starting your day off with a calorie burn! Pretty much wherever you are, you can find a road race—Turkey Trot, Drumstick Dash, or Gobble Gait—and most are family friendly.
If you’re prone to “holiday stress,” particularly if you’re hosting, it can be a great way to relieve some tension and mentally prepare for the day ahead. If you’re not up for the race crowds, or there isn’t a race nearby, there are lots of other options for getting in some exercise. Find a quiet road for a quick run, go for a bike ride, or enjoy some fall foliage on a hike. Whatever floats your gravy boat.
Happy Thanksgiving! Thank you to all service members and their families too.
Garcinia cambogia, a pumpkin-like fruit, is a popular dietary supplement ingredient in products marketed for weight loss. Although Garcinia cambogia has been marketed as a weight-loss aid for quite some time, the latest scientific research still hasn’t proven its effectiveness. To learn more, read the updated Operation Supplement Safety (OPSS) FAQ about Garcinia cambogia.
If you’re looking for ways to lose weight, OPSS and HPRC always recommend choosing foods first before considering dietary supplements. Visit HPRC’s Fighting Weight Strategies, where you’ll find joint-service and service-specific programs to help you achieve your goals.
Green coffee bean extract has been available in dietary supplements for quite some time, but despite the hype and popularity of this ingredient, there’s little science to support its use as a weight-loss aid. Green coffee beans are the raw, unroasted seeds or “beans” of the Coffea plant. Similar to your morning cup of coffee, they contain caffeine in addition to a chemical called chlorogenic acid. The difference, though, is that green coffee beans contain more chlorogenic acid because roasting reduces the amount of chlorogenic acid in coffee beans.
Chlorogenic acid supposedly offers some health benefits, but don’t believe everything you hear (or read) about green coffee beans supplements for weight loss; there just isn’t enough evidence to back up these claims. In fact, the Federal Trade Commission (FTC) charged a company for using deceptive weight-loss claims to market a green coffee bean supplement. Read more about this in FTC’s Press Release.
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.
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...
Aim to eat five servings—about 2½ cups—of vegetables every day to boost your health and performance. Don’t like vegetables? Here are some tips to help even die-hard “veggie haters” work a few vegetables into their meal plans.
- Grill your vegetables! Grilling adds those familiar tastes that most people enjoy. Baste vegetables with your favorite low-fat marinade for flavor. Tip: Roasting vegetables in the oven makes even bitter-tasting ones taste sweeter. Try asparagus, onions, and summer squash.
- Add vegetables to foods you already love! Add pureed butternut squash to macaroni and cheese, chopped onions and peppers to pizza, grated zucchini or carrots to pasta sauce, or black beans to canned soup. Omelets are great vehicles for a variety of veggies: spinach, tomatoes, mushrooms, and more.
- Drink up! There are lots of tasty vegetable juices in grocery stores nowadays. Look for low-sodium versions or vegetable-fruit juice blends. Try custom-blending your own by mixing bottled carrot juice with your favorite fruit juice. Or whip up a nutritious smoothie instead!
- Challenge your taste buds. Do you truly not like broccoli, or have you just never had it prepared in a way you like? Change your cooking technique and try again. Try baking, roasting, grilling, sautéing, steaming, or eating vegetables raw for a different flavor and texture.
- Flavor it up. A little flavor goes a long way with vegetables. Prepare veggies using a pinch of sea salt, fresh or dried herbs or spices, a sprinkle of Parmesan cheese, or a swirl of balsamic vinegar to turn up the flavor.
- Get adventurous! Just because you hated something as a kid doesn’t mean you’ll feel the same way about it as an adult. Visit More Matters for other ideas and recipes for vegetables.
Boost your meals with powerful veggies! The recommended intake of vegetables varies depending on your age, weight, and calorie needs. This chart from the U.S. Department of Agriculture will guide you.
Feeling low in energy? Underperforming at work, in the gym, or at home? What you’re eating might be slowing you down. Use Go for Green® (G4G) to make nutritious choices that fuel your body and mind, optimizing your energy and performance. Newly updated, DoD’s G4G program promotes nutritious foods and beverages to boost 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 labeled with Low, Moderate, or High sodium symbols to point out sodium content too. Remember: Use these tips to build your energy-boosting plate!
- Aim to fill half your plate with Green-coded foods. You can find healthy, Green-coded choices in every food group: grains, fats, proteins, fruits and vegetables, and dairy.
- Eat consistently to keep your energy up. For best results, include Green-coded foods and drinks with every meal and snack—and stick to a schedule when possible.
- Make nutrient-rich foods the easy choice at home and work. You’re more likely to eat what’s easily available, so choose foods that make you want to get up and go. Stock your fridge with Green-coded items, fill your kitchen cabinets with minimally processed foods, and keep a stash of healthy snacks in your desk drawer.
Some children go hungry during the summer months, especially those who receive free meals during the school year. Poor nutrition makes them prone to illness and other health issues too. The U.S. Department of Agriculture (USDA) aims to fill this nutrition gap—by providing free meals to eligible kids and teens (up to age 18) at summer meal sites—through its Summer Meals Program.
Sites include schools, community centers, libraries, parks, playgrounds, and faith-based centers. Some also offer activities, games, music, and crafts to help kids learn about the benefits of healthy nutrition and physical fitness. Check out USDA’s Summer Meal Site Finder or call the National Hunger Hotline at 1-866-348-6479 to learn more. Follow the USDA’s Eat Smart to Play Hard recommendations and take the “Family Challenge” to stay healthy too.
- Drink smart to play hard. Avoid sugary drinks and drink water often.
- Try more fruits and vegetables. On “Try-day Fridays,” eat a new fruit or vegetable, or enjoy one prepared in a new way.
- Limit screen time to 2 hours each day. Read books, play board games, or work on art projects instead.
- Move more—at least 60 minutes each day. Go outside for a family walk or hike. Or cool off at a public swimming pool.
Reward your family’s healthy moves with a picnic or visit to a local park. And have fun experiencing new ways to feel your best this summer.
Hemp is turning up in a variety of foods, beverages, and dietary supplements, and most service members need to keep an eye out for this ingredient on product labels. While hemp provides important nutrients such as protein, it also contains tetrahydrocannabinol (THC), the main active ingredient in marijuana. The levels of THC in hemp used for food and supplements are much lower than those in marijuana, so products containing hemp shouldn’t get you “high.” But don’t run to the store just yet! Although DoD does not have a specific policy regarding hemp, each service does. Check the OPSS FAQ about hemp for your service’s policy on hemp.
A ketogenic diet (KD) is one that’s very high in fat, moderate in protein, and very low in carbohydrates. Traditionally, KDs have been used to help treat children with epilepsy (seizure disorder), but over the past few years they have gained popularity in the athletic community for purported performance-enhancing effects. At this time, the scientific evidence does not support the use of KDs to improve performance; in some cases, it can even decrease performance. It also can be difficult to maintain a ketogenic diet due to its extreme dietary constrictions, which come with potential negative side effects. Read more...