Filed under: Nutrition
A new Air Force guidance, which will be go into effect in a few months, directs all downrange DFACS (dining facilities) to stop buying energy drinks, nutritional shakes, and energy bars. Air Force DFACs in the U.S. do not buy these products either. The new guidance is a result of health concerns from consuming energy drinks and these other products. Read the article in the Air Force Times for more information.
Have you heard about Go for Green®?
Go for Green® is a DoD-wide, joint-service food-identification program. It’s designed to help you easily identify the nutritional value of foods when you’re standing in line at the dining facility (DFAC) deciding what to eat.
Foods in DFACs are color-coded Green, Yellow, or Red to help you choose foods for optimal performance. When using Go for Green® in the DFAC, look for these symbols to identify “Green,” “Yellow,” or “Red” foods.
What do the colors mean?
Go: High-Performance Food
“Green” foods can and should be eaten everyday. These foods score high in nutrient density (the ratio of nutrients to calories in a food) and help you perform best. Most “Green” foods can be eaten without having to worry much about portion size.
Caution: Eat occasionally
“Yellow” foods are still healthy in small amounts but should be eaten less often than “Green” foods. How much and how often depends on your health and performance goals. Try to eat “Yellow” foods just some of the time.
Limit: Eat rarely
“Red” foods are meant to be treats eaten just once in a while. They have little nutritional quality but are often an enjoyable part of eating. Most people can have a few “Red” foods each week and still meet health and performance goals. Try to limit how much and how often you eat “Red” foods, and balance them with plenty of “Green” foods.
Although the Go for Green® program is geared toward use in the DFAC, it translates well to just about any setting—home, fast-food restaurants, even when eating MREs. Eating the Go for Green® way can promote a healthier, better-performing you. For more information, visit the Go for Green® website. Download the Go for Green® Guide for a handy reference.
Need help deciding how much to eat? Look for future posts about how to personalize Go for Green® based on your individual calorie and performance needs.
The Performance Triad is well underway, and the Army has been closely monitoring the progress of soldiers at the three test sites (Joint Base Lewis-McChord, Fort Bliss, and Fort Bragg). Soldiers will be assessed on their knowledge, beliefs, and attitudes about the parts of the triad—sleep, activity, and nutrition. Triad staff is currently performing injury-risk assessments for the Military Power, Performance, and Prevention (or “MP3”) program as part of an ongoing process that helps get soldiers into physical therapy and strength-training programs to help reduce the number of “medically not ready soldiers.” You can read more about the Performance Triad in HPRC’s Total Force Fitness domain.
March is National Nutrition Month, and it reminds us about the importance of healthy eating. The theme this year is “Enjoy the Taste of Eating Right.” HPRC receives many questions that ask what the best supplements are for weight loss, bodybuilding, and enhancing performance. Our message is always the same: Focus on food first. Operation Supplement Safety (OPSS) has educational resources to help spread this message, including our “Real Food” poster and “Nutrition: Fueled for Fitness” brochure. Be sure to visit OPSS for infosheets, videos, and other educational materials for Warfighters, healthcare providers, and family members.
Carbohydrates provide our bodies with energy. “Good” carbohydrates—usually the complex carbohydrates such as vegetables, fruits, and whole grains—have more fiber. They also contain vitamins and minerals. “Bad carbs” include refined carbohydrates—foods made with white flour—and processed foods with added sugars. To find out more about eating the good carbs, read the Centers for Disease Control and Prevention information on carbohydrates.
Warfighters who eat a variety of fruits and vegetables are more likely to be at their optimal weight and less likely to develop diseases such as cancer, heart disease, and diabetes. But it can be hard to find a “rainbow” of fresh foods when it’s cold and gray outside and the summer farmers’ markets and roadside stands are months away. Fresh fruits and vegetables, while a great choice, can be expensive in winter and can spoil quickly, making it hard to keep them on hand. Frozen fruits and vegetables, on the other hand, might be just the ticket to make sure you get plenty of these nutritious powerhouses in your diet. Here’s why:
- Nutrition. The nutrient content of frozen fruits and vegetables is comparable to that of fresh ones. That’s because frozen fruits and vegetables are processed at their peak ripeness, while fresh ones might be eaten when they are either under- or over-ripe, when nutrient content is generally sub-par. (There are a few exceptions, though. The processing of frozen “cruciferous” vegetables such as broccoli, cauliflower, and Brussels sprouts destroys important enzymes that give them their disease-fighting capability. Opt for fresh versions of these veggies, and steam them lightly or eat them raw.) When purchasing frozen vegetables, choose versions without added salt and with minimal processing such as chopping or dicing for highest nutritional value.
- Cost. Although fresh fruits and vegetables are usually cheaper when they’re in season, their frozen cousins are your best bet in the off-season. If you’re on a budget, resist the temptation to purchase those meal-in-a-bag concoctions containing meats and/or rich sauces, though. You pay twice: first for the convenience and second for the calories. Instead, prepare frozen veggies in your microwave according to the cooking directions on the package. If you add some lean protein such as chicken or tofu, some spices, and a side of whole grains, you’ll have the makings of a great meal.
- Availability. The best thing about frozen fruits and vegetables is that they’re right there in your freezer. You can stock up on your favorites when they’re on sale and have a ready supply every time you cook—no excuses. Use them within three months of purchase, though, for optimal quality.
Fresh or frozen, fruits and vegetables are essential for optimal performance. Be sure you get enough every day.
Wanting some holistic strategies to enhance your performance? Check out the “One Shot One Kill (OSOK) Performance Enhancement Program” that shows Warfighters how to set up and manage their own performance-enhancement system. OSOK is designed not only to enhance performance but also to jumpstart Warfighter resilience. It builds on the skills that Warfighters already possess and then teaches new ones as needed.
There are two ways you can use OSOK: as an individual through “OSOK Solo” and as a unit/group through “OSOK-IP Unit.” Both highlight “10 Rules of Engagement” and provide seven core modules: Controlled Response, Mind Tactics, Performance-Based Nutrition, Primal Fitness, Purpose, Code, and Recharge. OSOK also provides self-assessment forms so you can track your progress over time.
For other performance-enhancement programs and information about holistic (total) fitness, check out HPRC’s Total Force Fitness domain.
On January 14, 2014 the Marine Corps released MARADMIN 010/14, which details the new requirements for the Marine Corps Embassy Security Group. Marines who want to travel the globe and provide security services for U.S. embassies and consulates now have to meet new, revised standards. Among other things, Marines must be at least 64 inches tall so they can adequately view all areas from Post One (point of entry control at diplomatic posts). In addition, physical fitness standards have changed: Marines will have to achieve 1st Class PFT scores. If you haven’t yet achieved this level of fitness, we have some tips. First and foremost, for optimal fitness, be sure to train smarter, not harder.
Do milk products make you queasy, gassy, or—worse—send you running to the bathroom? If so, you might have lactose intolerance, a condition caused by a deficiency of lactase, an enzyme produced in the small intestine. Lactase breaks down lactose, a naturally occurring sugar present in milk and milk products.
Symptoms of lactose intolerance include nausea, gas, cramping, and diarrhea and usually occur 30 minutes to two hours after eating milk products. Anyone (at any age) can develop lactose intolerance, but it’s more common among adults of African, American Indian, Asian, Jewish, or Mexican heritage. People who have digestive diseases such as Crohn’s disease, ulcerative colitis, or celiac disease are more likely to be lactose intolerant too.
Some people with lactose intolerance have to avoid all milk products, but others can handle small amounts of cultured milk products such as yogurt, kefir, or buttermilk. If you think you have lactose intolerance, experiment with milk products to see what you can handle.
Many processed foods (including MREs) contain milk products, so learn to be label-savvy: Look for words on food packages that indicate a product might have milk or milk products such as whey, curds, milk byproducts, dry milk solids, and nonfat dry milk powder. Missing your ice cream? Over-the-counter enzyme products can help you tolerate lactose-containing foods if taken with the first bite of food.
Don’t confuse lactose intolerance with milk allergy, an immune response to casein or whey, two proteins found in milk. Symptoms of milk allergy are typically mild and include:
- Runny nose, sneezing, or shortness of breath
- Swollen lips, tongue, or throat
- Rash, hives, or itchy skin
However, severe milk allergy can cause anaphylaxis, a serious, life-threatening condition that requires immediate medical attention. People with severe milk allergy should read labels carefully to avoid all milk products.
Of course, limiting or avoiding milk products could put you at greater risk of developing osteoporosis or “brittle bones.” That’s because milk products contain calcium, an essential nutrient for healthy bones. Look for other calcium-rich foods such as dark-green leafy vegetables, almonds, beans, shellfish, or calcium-fortified juices, soymilk, or almond milk.
To learn more about lactose intolerance, read this informative article from the National Digestive Diseases Information Clearinghouse.
There’s an old adage you may have heard: “Eat after eight, put on weight.” And maybe you’ve experienced it first-hand: You noticed that eating those late night pizzas and ice cream really packed on the pounds. But was your weight gain due to timing or just the high calorie counts? According to research in the field of circadian rhythms (CRs)—the 24-hour cycle of your body’s biological, hormonal, and behavioral patterns—it seems that when you eat could be just as important to weight gain as what you eat.
Deep within your brain sits a small cluster of nerve cells—a “master clock” of sorts—that’s responsible for orchestrating your CRs. Each biological system in your body works on a different CR schedule, and the master clock keeps all the schedules in sync. For example, CRs influence your body’s production of the hormones that regulate hunger, as well as how your body uses and stores fats and sugar, ultimately influencing your body weight, performance, and overall health. Other hormones, such as the ones that tell you when you’re full, are switched on or off according to a variety of inputs.
The two greatest influences on how well your master clock is able to keep things in sync are light and food. Light tells your brain how much sleep you get (think: eyes closed, less light). Food (smell, taste, and consumption) tells your body to produce a myriad of chemicals. As a result, staying up late at night, working shifts, and eating at all hours of the day and night—whether voluntarily or due to the demands of overseas deployments, training demands, shift-work schedules, and even parenthood—can play havoc with your circadian rhythms.
In an interesting twist, not only do CRs influence hunger and body weight, but excess body fat and/or a high-fat diet may disrupt CRs. This can lead to further weight gain, culminating in a collection of health problems known as “metabolic syndrome.” In the U.S., regular loss of sleep closely parallels the occurrence of metabolic syndrome. In addition, researchers have found that people who sleep less or have poor-quality sleep are more likely to become obese.
What to do? Make a conscious effort to “normalize” your daily routines as much as possible to maintain regular mealtimes. Whether you choose to eat three regular-sized meals or four to six smaller meals a day, space them out through the daylight hours to take advantage of your body’s natural rhythms. Here are some suggestions to avoid eating late at night:
- Try to eat a balanced dinner at least two hours before you go to bed, and take a walk afterwards when possible.
- Sip on soothing herbal tea or flavored water (without sugar).
- Be aware that watching TV (especially food-related ads) can trigger your desire to eat.
- Sometimes it can help to create new nighttime rituals that don’t involve eating, such as light stretching or yoga, taking a warm bath, listening to soothing music, or reading (or listening to) a book.
But if you find yourself up late at night—whether it’s due to a hard day at work, regular shiftwork, or temporary shifts due to jet lag or an infant’s night feedings—resist the urge to snack out of boredom or to “keep your energy up.” Shift workers should pack or purchase a healthy meal to eat during their work hours—one that includes lean protein and complex carbohydrates such as whole grains, fruits, and vegetables. Eat early in the shift if possible, so you’ll have the energy you need to think and move efficiently. Travelers and parents should look for healthy snacks that follow a similar pattern. And try to limit coffee, tea, and other sources of caffeine to just two to four servings a day.
Of course, eating is just one half of the CR equation. Getting enough sleep is important too, so read HPRC’s overview for great tips on how Warfighters can improve their sleep.