Army H.e.a.l.t.h. Arsenal
July, 2015


Fresh Food Finder is a free app that helps locate farmers markets and locally grown food based off your location or anywhere you wish to search in the U.S.

The app lists information for each market in your search area, which includes things like hours, directions, website, available goods and payment options.

Fresh Food Finder also offers tips on how to select and store produce.

Fresh Food Finder is available for free in the app store for iPhone and Android.


Sleep Corner

Caffeine and Sleep

It’s no secret that drinking coffee right before bed is probably a bad idea. You may have wondered, how late is ‘too late?’ when it comes to caffeine and sleep. Although everyone is different, a good rule of thumb is to avoid caffeine at least 6 hours prior to bedtime.

Sneaky Sources
Coffee, soda, and tea are some well-known sources of caffeine. Decaf coffee also has a little bit of caffeine (up to 20 mg). But, did you know that chocolate also has caffeine in it? What about that mocha ice-cream? You will need to check the ingredients, but chances are that if it’s “mocha” flavored, there’s probably going to be some caffeine in there. Other sneaky sources include some weight loss pills and pain relievers. Many over the counter medicines for female menstrual pain relief also include caffeine.


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Is your "diet plan" really just a quick fix?

Everyone has heard of “fad” diets that promise quick and easy weight loss. They often sound too good to be true, and are all the rage for a moment in time. The problem with these types of diets, however, is that the weight loss is usually short lived. After the “diet” ends, the weight comes back and you are left right where you started. This cycle of weight loss and weight gain can often lead to feelings of helplessness and defeat.

A better way of managing your weight is to focus on lifestyle changes that you will be able to stick with long term. Losing weight slowly is healthier for your mind and body, and you will be more likely to keep it off!

Below are 3 key things to look for when deciding if a “diet plan” is going to be a quick fix or a truly healthful way of life.

Sounds too good to be true
(It probably is!) Remember that losing 1-2 pounds a week is a steady and healthy rate of weight loss, so anything that promises much more than that is usually just a quick fix and the weight will not stay off long term.

Omitting one or more specific food groups
A well balanced diet leaves room for all food groups, and focuses more on portion size and moderation of foods that are less healthy.

Very strict rules for eating
Remember that when making lifelong healthy changes, flexibility is key. Any diet that does not allow for flexibility in your eating patterns is most likely not going to be a proper long term plan. Life happens, events come up at the last minute…so it is important to be flexible and adjust your eating accordingly so these things don’t throw you off completely.



      



Try to stay away from these types of diets, and use the H.E.A.L.T.H. website to create a balanced eating plan that will help you reach your weight goals and learn to make lifelong healthy changes!

For more info, check out our Ultimate Diet Comparison to see how the most popular diet plans and styles stack up against each other.



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Ask An Expert

Q.
How do I eat healthy while traveling?

A.
Summer time is usually a busy travel season for most of us. Whether you’re traveling for vacation, a holiday, a wedding, or just a day trip, eating healthy while on the road can be a challenge. The good news is that with a little preparation, you can eat healthy and save some money while on the road.

  • Tip 1: Bring a Small    Cooler

       Having a small cooler will    enable you to bring a few    things that are required to    be kept cool (yogurt,    cheese).

  • Tip 2: Convenience is    King

       Pack snacks that are ready    to eat, not messy, and don’t    require utensils. For    example, string cheese,    bananas, PB&J sandwiches,    baby carrots, whole grain    crackers, nuts, and grapes.

  • Tip 3: Make Individual    Snack Bags

       Break large amounts of food    into smaller portions. For    example, buy a large bag of    grapes and portion them    into several snack size zip    top bags. This is not only    helpful for kids, but it will    also help with portion    control.

  • Mindful Moment

    Be mindful about your reasons for weight loss. Focusing strictly on the scale and “dropping pounds” is not beneficial. Instead, be mindful of the slow and steady efforts towards a healthier you!


    Bottom Line

    There's no quick fix solution when it comes to weight loss. Living a healthy lifestyle takes some effort, but it is achievable with some planning. Think ahead for long road trips and pack some healthy snacks. When it comes to eating at home, make sure you're not following a "too good to be true" diet. Instead, stick with healthy habits that are maintainable.



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    Featured Recipe:
    Red, White, & Blue Fruit Salad


    This red, white, and blue salad is as tasty as it is easy to make. The only prep work involves washing the fruit and chopping the apples! Boasting 5 grams of fiber, this fruit salad will help increase feelings of fullness as well as aid in digestion.

  • 4 C blueberries
  • 4 C raspberries
  • 4 medium apples (your choice,choose red variety to stick with theme)

  • Nutrition Information:
    Servings: 12      Calories: 73      Carbs: 18g      Fiber: 5g      Sugar: 11g             
                             Fat: 1g             Protein: 1g      Sodium: 1mg     


    Featured Exercise:
    Plyo Push up


    Start in plank position with arms bent at each side, legs fully extended, and your body parallel with the ground. In one quick burst of energy, push off the floor with your arms so that your head goes toward the sky and your arms can fully extended. Push hard enough so that your hands come off the ground. As you come back to the ground, catch yourself with your hands and slowly lower yourself back to starting position.

    Repeat for 30 seconds, then rest for 10 seconds. Repeat circuit 3-5 times, depending on ability level.

    Sources:
    Featured Recipe adapted from Family Ever After Blog.