Filed under: Diet
Wheat products such as bread and pasta are mainstays of our diets. However, some people are sensitive to gluten, a blend of two proteins found in wheat and other grains such as rye and barley. Three distinct conditions caused by gluten sensitivities have been identified: wheat allergy, celiac disease, and non-celiac gluten sensitivity.
Wheat allergy is more common in children than adults, and many children outgrow the condition. Symptoms include hives, itchy throat or eyes, and difficulty breathing. Wheat allergy can be life threatening and requires immediate medical attention—an especially serious consideration for Warfighters in the field.
Celiac disease is an autoimmune disorder that affects the small intestine. When a person with celiac disease eats foods containing gluten, his/her immune system attacks the small intestine, impairing the way the body digests food. Symptoms include bloating, gas, diarrhea, abdominal pain, lactose intolerance, and anemia. If not treated, celiac disease can cause neurological disorders, osteoporosis, and other autoimmune disorders such as type 1 diabetes. About three million people in the U.S. have celiac disease.
In non-celiac gluten sensitivity, or NCGS, a person is sensitive to gluten but—as the name suggests—does not have celiac disease. Symptoms include diarrhea or abdominal pain and vague, non-intestinal symptoms such as bone or joint pain, leg numbness, or skin rashes, making diagnosis difficult. About 18 million people in the U.S. have NCGS.
The only way to treat gluten sensitivities is to adhere to a strict gluten-free diet. Things to avoid include:
- Wheat, rye, and barley
- Flours made from wheat: self-rising flour, graham flour, cake flour, pastry flour
- Oats, unless certified gluten-free
- Communion wafers and matzo
- Soy sauce
Even if a product label says it is “wheat free” it might contain rye or barley. The FDA has established guidelines for labeling gluten-free foods.
Gluten-free foods can become “contaminated” with gluten in home kitchens so be sure to use clean tools for preparing and serving gluten-free foods, and designate appliances, such as a toaster, for use with gluten-free products only.
Many people with gluten sensitivities are deficient in calcium, folate, iron, and certain B vitamins. They should have their vitamin and mineral status monitored by a doctor.
Although following a gluten-free diet can be challenging at first, with a little practice it can become second nature. There are many gluten-free products on the market and many bakeries now offer gluten free selections. People who follow the diet typically experience significant improvements in their health and quality of life that make the effort worth the challenges. You can learn more about celiac disease and gluten-free diets from the Academy of Nutrition and Dietetics.
The Air Force is conducting a study on the use of energy drinks among active-duty Air Force personnel and civilians. According to the Army and Air Force Exchange Service (AAFES), Monster Energy was the top-selling cold beverage last year in the AAFES worldwide, and due to continuing concerns about the effects of energy drink consumption, the Air Force has started its own survey that targets 12 bases in Europe and the U.S. For the complete story, read the article in Stars and Stripes.
Do you think nutritious foods are expensive? Think again. A cost-per-calorie comparison of the prices of fat- and sugar-laden convenience foods to the prices of nutritious whole foods showed the convenience foods coming up short.
A study conducted in a low-income area of Baltimore, Maryland, revealed that a diet based primarily on convenience foods from fast-food restaurants cost 24% more than a diet based on whole foods purchased in a grocery store. Of course, prices vary between seasons and geographic locations, but the message was clear: Don’t be fooled by “dollar menus” and “meal deals.”
Here are some more tips to stretch your food dollars:
- Meats: Buy lean cuts of meat, poultry, and fish on sale and freeze for later use. (Use freezer wrap for long-term storage.)
- Fruits and vegetables: Not only are fruits and vegetables less expensive when they are in season, the ones in season are freshest and have the best flavor. Take advantage of lower prices on apples in autumn, kale in winter, peas in spring, and strawberries in summer, for example.
- Processed foods: Cereal, low-fat pasta sauces, and other slightly processed foods can be healthful choices, but name brands can be expensive. Store brands are often excellent quality and typically cost less.
- Snacks and beverages: Opt for inexpensive (and healthy) snack choices such as popcorn, dried fruit, or peanuts. Milk and juice provide needed nutrients without the “empty” calories found in sodas and beer.
- Coupons, coupons, coupons: They’re like free money.
With a little time and planning you can provide your family with healthy, nutritious meals and save money.
Need a great post-workout beverage? Try drinking a glass or two of chocolate milk during the first 15-60 minutes after exercise to replenish glycogen stores and repair muscles.
Why chocolate milk? The carbohydrate-to-protein ratio in chocolate milk is roughly four-to-one, the best ratio for replenishing glycogen stores while providing adequate protein for muscle building and repair. One eight-ounce glass of chocolate milk provides about 200 calories. It provides carbohydrate, protein, electrolytes such as potassium and sodium, and essential vitamins and minerals such as vitamin D and calcium in an easily digestible liquid form that is inexpensive and readily available, and it tastes good! But be sure to choose heart-healthy low-fat versions.
For those who are lactose intolerant or allergic to dairy products, or for those who simply prefer a plant-based diet, fortified chocolate soymilk is a great alternative.
About half of all military personnel use some dietary supplements, and military women most commonly use weight-loss supplements. But is there a place for dietary supplements in enhancing women’s health? Dietary supplements, by definition, are intended to “supplement the diet” and can contain a dietary ingredient such as a vitamin, mineral, herb or other botanical, amino acid, or combinations of these and/or other substances or constituents intended to be consumed by mouth.
Active women may require more nutrients, but vitamin and mineral needs normally can be met by eating a variety of nutrient-rich foods. The Dietary Guidelines for Americans focus largely on the recommendation that nutrient-dense foods and beverages—such as fruits, vegetables, whole grains, low-fat dairy products, lean meats and poultry, eggs, nuts and seeds—can provide all the nutrients needed by most everyone. These recommendations are based on research that shows a varied, healthy diet lowers the risk of most diseases.
Some dietary supplements have been found to be beneficial for women’s health, such as folic acid, iron, and calcium. Folic acid, a B vitamin involved in the production of new cells in the body, has been shown to help prevent birth defects. Women who are thinking of becoming pregnant or are pregnant should take a supplement that includes 400 micrograms of folic acid per day. Fortified foods such as green, leafy vegetables, enriched whole grain breads, flour, pasta, rice, and most ready-to-eat cereals also contain folic acid. Adolescent girls, women of childbearing age, and especially pregnant women also need more iron, which is a mineral involved in the transport of oxygen in the body. Women in these groups should choose iron-rich foods, particularly red meat, fish, and poultry, as well as iron-fortified foods. When iron levels are low, symptoms may include feeling extra tired and weak, along with a decrease in immune function. A healthcare provider or dietitian can determine the need for supplementation if diet alone cannot maintain iron levels or for those who have iron-deficiency anemia. Calcium is an important mineral that helps maintain strong bones, healthy teeth, and proper functioning of the heart, muscles, and nerves. All women should strive to get their calcium from foods such as low-fat milk, yogurt, cheese, dark-green, leafy vegetables, and foods such as orange juice and soy milk that have been calcium-fortified. Those who may need more should discuss calcium supplement options with a dietitian, since there are many forms available and it is important to determine how much and which kind is suitable for your particular needs.
Some dietary supplement products marketed for weight loss are targeted toward women. Do they work? According to the Food and Drug Administration (FDA), some weight-loss supplements contain hidden prescription drug ingredients. For additional information, see Operation Supplement Safety’s (OPSS) “Are there any safe supplements to help me lose weight?” Furthermore, women looking to enhance their performance may turn to dietary supplement products. OPSS has additional resources for competitive athletes to search for particular products that are certified, as well as helpful red flags on what to avoid.
Some women’s nutrient needs differ from those of men, and they can vary over the course of a lifetime. From adolescent girls, to women of childbearing age, to women over 50, these needs change based on the demands of the physiological changes that occur in the body. One thing is certain: A variety of nutritious food is really the spice of life and should be the basis for fueling all of life’s stages.
The first anniversary of the MyPlate food icon is being celebrated during the month of June, hoping to remind consumers to make healthy food choices. Users can download these one-page printable sheets, each with 10 tips to help get started with and maintain a healthy diet. To access these tips, go to this page of MyPlate, and then post them on your refrigerator or locker.
If you are eating good-quality foods in a well-balanced diet, then supplements aren’t necessary to achieve optimal performance. However, if you think you need to take supplements, make sure that you are well informed about the effectiveness and safety of the supplements you are taking or considering adding to your diet. Visit HPRC’s Dietary Supplements Classification System and the Natural Medicines Comprehensive Database to learn more about performance supplements. In addition, check out our introduction to Operation Supplement Safety (OPSS), the new Department of Defense educational campaign about to be launched to help determine the relative safety of a dietary supplement product.
Good cholesterol, or high-density lipoprotein (HDL), helps prevent fat and cholesterol from clogging your arteries. A higher HDL number (> 60 mg/dl of blood) is better. Low-density lipoprotein (LDL) is considered bad cholesterol. It carries cholesterol to your arteries and can cause them to become blocked. A lower LDL number (< 100 mg/dl) is better. High-LDL or low-HDL cholesterol levels are major risk factors for heart disease and stroke. Visit this American Hearth Association web page for more information.
The latest news on DMAA includes the New Zealand government’s ban just placed on DMAA-containing products. DMAA has already been declared a drug in Canada and is banned by the World Anti-Doping Agency, the United States Anti-doping Agency (USADA), collegiate sports teams, and most professional sports teams.
HPRC has again updated its list of DMAA-containing dietary supplements, including a number of additions as well as some products that have been discontinued or reformulated. The additions mostly represent lesser-known products that have been around a while, but surprisingly there are a couple new products too. And we have added two new “aliases” to the list of other names for DMAA. To download the list, click on this link to “Dietary Supplement Products Containing DMAA.”
The American Academy of Orthopaedic Surgeons defines a stress fracture as a tiny crack in a bone that occurs when fatigued muscles lose their ability to absorb shock and then transfer stresses to the bone. Most stress fractures occur in the lower extremities, and more than half occur in the lower leg and foot.
A stress fracture is an overuse—sometimes referred to as chronic—injury, which means that it develops over a long period of time—from weeks to months. According to a 2011 systematic review published in Military Medicine, stress fracture incidence is high among U.S. military recruits, ranging anywhere from 3% for men to 9.2% for women.
Since it can take several weeks or months for a stress fracture to heal, the best approach is to avoid getting one. Here are some tips for prevention:
- Apply the progression principle of training—gradually increase your training intensity. Slowly incorporate higher-stress activities such as jumping and interval training into your workout. Setting incremental goals can be helpful in carrying out your training routine in a gradual way. And check out HPRC’s Physical Fitness Resources for more information on training and ways to avoid injury.
- Check your footwear and make sure it matches your training. Replace footwear that is old or worn.
- Pay attention to the surface where you train, since some are easier on the bones and joints of the lower extremities. For example, it is better to jog on softer surfaces such as rubber track or grass rather than on concrete. Also, it’s better to begin training on a flat surface and then progress to hills.
- Monitor your diet, specifically calcium and vitamin D intake, and read the National Institute of Health’s Dietary Supplement Fact Sheet on calcium. To learn more about nutrition take a look at HPRC’s Nutrition Resources.