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


The eaTipster mobile app was created by Registered Dietitians in an effort to provide daily healthy eating tips to your mobile device, from a trusted resource. The tips are easy to understand and backed by science, which provides credibility that other apps may lack.

While using the app, you can browse common food and nutrition questions/concerns. Or you can check out tips to increase healthy eating, support a healthy weight, and fight weight-related chronic disease.

The eaTipster App is available for free in the app store for iPhone only.


Sleep Corner

Why are women more likely than men to experience sleep problems?

Women who do not get enough sleep each night are at an elevated risk for heart disease, type 2 diabetes, weight gain, and depression.

One in five Americans suffer from a sleep disorder and women are 1.4 times more likely to suffer from insomnia than men, according to PsychCentral. According to sleep experts, there are several factors that may contribute to women not sleeping as well as men. Pregnancy and other hormonal shifts, such as menstruation or menopause, can influence sleep patterns because of changes in hormonal levels. Women are also more likely to experience stress or anxiety over work and home life responsibilities. All this time spent worrying can keep women up at night more so than men.

Women who do not get enough sleep each night are at an elevated risk for heart disease, type 2 diabetes, weight gain, and depression. The National Sleep Foundation suggests that people with insomnia set regular sleep/wake times, avoid caffeine and alcohol at least 6 hours prior to bedtime, and exercise earlier in the day, in order to help regulate their natural circadian rhythm (sleep cycle).


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How to Eat Healthy during the Holidays

The holidays are often associated with decadent treats and savory, but high calorie foods. This often leads to unwanted weight gain, but it doesn’t have to. Following a few simple steps can help you stave off unwanted pounds while still enjoying the holiday festivities. Check out our list of do’s and don’ts.

Do: Have a Plan.
One major key to success is being prepared and having a plan. Big office party this weekend? Plan ahead by moderating (not restricting) your calorie intake for a few days leading up to it. The difference between moderating and restricting is that moderating means limiting portion size, but not excluding any specific foods. Restricting is when you eliminate entire food groups (e.g. dessert). Restricting is more likely to lead to a binge and feelings of guilt and more emotional eating.

Don’t: Starve yourself the day of a party or event
This will only set you up for failure because you will be overly hungry when presented with a buffet of food and more likely to overeat. Be sure to have a balanced intake instead.

Do: Fill up on vegetable dishes, lean proteins, and lighter fare before having richer dishes.
This way, you are already somewhat full and less likely to overdo it on higher calorie options, but you can still enjoy sampling if you wish.

Don’t: Stand next to the food.
Try and mingle with friends and family, and walk around the room rather than standing in the kitchen or next to the food table. This way you are less likely to mindlessly snack.

      



Do: Drink plenty of water.
Oftentimes, dehydration can be confused with hunger. Sip water throughout the day and during the gathering to keep hydrated and help you feel full.

Don’t: Drink alcohol on an empty stomach.
If you know you will be consuming alcohol, be sure to have a healthy meal beforehand and alternate alcoholic beverages with a glass of water to slow yourself down and stay hydrated. By limiting alcohol intake, you are more likely to stay in control of your decisions around food. Alcohol lowers blood sugar, which results in hunger and potential overeating (due to lack of inhibition); therefore, it is especially important to moderate alcohol intake if you want to keep within your calorie target this holiday season.

Do: Offer to bring a healthy dish (or two!)
This will ensure that you have something healthy to eat at all holiday occasions.

Don’t: Stress about every bite.
Keep in mind that the holidays are about family, friends, and being thankful, not about food, so find a balance between enjoying yourself and having those special treats that are reserved for this time of year. “Letting yourself go” for a few weeks is what results in holiday weight gain, and it will be harder to get back on track in the long run; therefore, if you do happen to slip up, just remember to get right back on track at the next meal.



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FAQ

Q.
What are the different types of fiber and how much of each should I eat?

A. Fiber is a type of carbohydrate. Except, unlike other carbohydrates, it can’t be broken down by the body. This property lends to some of the health benefits of fiber. Since it can’t be broken down by the body, it helps “clean out” your digestive system as it moves through your body, as well as many other health benefits.

There are two types of fiber: soluble and insoluble. Both of these forms are usually found in plant sources. Soluble fiber can absorb water, hence why it’s called “soluble” fiber. Soluble fiber can help reduce your risk of heart disease, diabetes, and constipation. It can also help aid weight loss. Dietary sources of soluble fiber are oatmeal, nuts, beans, apples, and blueberries.

Insoluble fiber cannot be absorbed in water. It can also help aid in weight loss and maintaining a healthy gastrointestinal tract. Dietary sources of insoluble fiber include the skins of fruit, whole-wheat bread, and whole-grain brown rice.

Buyer Beware! Many food producers add fiber to otherwise unhealthy things (i.e. high sugar granola bars or cereal). Try to stick to the whole foods mentioned above and stay away from these foods with "added fiber".

Mindful Moment

The Holidays are a busy time, making it that much harder to be mindful of food intake. Make it a point to ask yourself why you are about to eat something ...are you hungry or is it just that the food is right in front of you and it looks good? Choosing to eat only when you are truly hungry will help to reduce mindless eating.


Bottom Line

Knowing the different types of fiber (soluble and insoluble) can aid in weight loss, maintaining a healthy weight, and reducing risk of diabetes, heart disease, and constipation. Try to stick with whole food sources of fiber, such as whole grain brown rice and bread, nuts, and beans.

The holidays can be a difficult time to stick with a healthy eating plan. By planning ahead and being mindful of certain situations that may lead to overeating (i.e. standing next to the food, drinking alcohol on an empty stomach), you can help stave off unwanted weight gain.



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Featured Recipe: Pumpkin Pie Protein Smoothie



With this pumpkin pie smoothie you can have your cake and eat it too! With a fraction of the calories and fat as a pumpkin spice latte or pumpkin muffin, this smoothie is full of prtotein. It will also provide you with a slow and steady release of energy rather than a sugar rush followed by an energy crash, which is commonly experienced after eating many seasonaly flavored pumpkin treats that are high in sugar.

  • 1 cup unsweetened pumpkin puree
  • 1 frozen banana
  • 1/2C unsweetened almond milk, or your favorite milk
  • 1 scoop unflavored (or vanilla) protein powder (no added sugar)
  • 1/2 tsp. vanilla extract
  • 1/2 tsp. cinnamon
  • 1/4 tsp. nutmeg
  • 1/8 tsp. ginger
  • Small pinch of cloves
  • Small pinch of salt
  • Ice – optional

  • Place all ingredients in a blender and blend for 30 seconds. Serve immediately. Enjoy!

    Nutrition Information:
    Servings:      Calories: 377      Carbs: 53g      Fiber: 10g      Sugar: 29g             
                         Fat: 3g              Protein: 24g    Sodium: 316mg     


    Featured Exercise: Superman


    The superman exercise helps to strengthen your lower back and core muscles by isolating them as you lift your arms and legs off the floor. It primarily targets muscles in the back, but it incorporates a variety of stabilizing muscles as well. Because of the high amount of stress placed on the lower spine from prolonged sitting, the Superman exercise is ideal for preventing postural problems and protecting the spine if you have a desk job. It is a low impact exercise that can be done anywhere, anytime.

    Lay on the ground face down with arms above head. Bring both arms and legs off the ground about 6 inches while balanced on your stomach. Hold for 30 seconds. Return to starting position. Repeat 3-5 times.

    Sources:
    Featured Recipe adapted from Will Cook for Friends.