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					     Volume 2 Issue 2
       Holiday 2002




Special points of interest:
 • Holiday Nutrition
   and Fitness
 • Holiday Stress
 • From the H4H
   Mailbag
 • HOOAH Humor                   Holiday Nutrition and Fitness
 • Downloadable/                 Nutritious and Delicious Holiday Season
   Printable Holiday             Excerpted from an article by CPT Sarah Flash, ACES, Registered Dietitian
   Postcards                     The holiday season brings a cornucopia of delicious cuisine and it’s everywhere...family
 • “No Bake”                     gatherings, office parties, military functions, and at home. And, you are gearing up to starve
   Holiday Cookie                yourself so you can enjoy all your favorites. Don’t fret...traditional holiday treats can fit into a
   Recipe                        healthful eating plan. The secret is to be sensible and flexible with your choices, balance what you
                                 eat with other meals, watch portion sizes and get moving. Exercise remains vital to health and
 • Holiday Safety on             fitness all year long.
   Many Fronts
                                 Take the worry out of eating by cutting back on fat and calories without sacrificing taste. It’s easy!
 • About HOOAH 4                 Fat is out, flavor is in. Packing nutrient dense fruit purees into baked goods and other menu items
   HEALTH                        is one way to get more flavor and less fat. Fruit purees have many of the same properties as fat in
 • Editors’ Message              recipes. By replacing the fat with fruit purees, the result is a moist, flavorful product, which is
   Board                         lower in fat and calories and offers slightly more nutritional value.
                                   For the entire article, and a Fat-Free recipe for Cranberry Pumpkin Bread, click on the link below:
                                                           http://hooah4health.com/body/holidaynutrition.htm
                                 The Skinny on the LEAN Weight Management and Fitness Program
                                 Packing on a few extra pounds may seem perfectly acceptable to most of us, but to a Soldier it
                                 may mean failing the next Army Physical Fitness Test (APFT.) In the Army alone, over 1,200
                                 soldiers are discharged every year for not being able to comply with weight standards. Lieutenant
                                 Colonel Larry James, Ph.D., a psychologist at Tripler Army Medical Center in Honolulu,
   BODY BY HOOAH                 recognized the complexities of weight control in 1995. Through consultations with experts in the
 Holiday Nutrition and Fitness   fields of nutrition, exercise, and psychology, he developed a healthy strategy to win the war
                                 against unwanted weight gain. The LEAN (Lifestyle, Expectations/Exercise/Emotions, Attitude,
                                 Nutrition) program has helped over 500 soldiers lose unwanted pounds in a concentrated two-
Inside this issue:               week "get healthy" regimen. Since the inception of the 2-week program over 500 enrollees have
                                 experienced on the average a 5 pound weight loss for females and a 10 pound weight loss for
BODY                       1     males. Weekly group sessions reinforce the initial training and motivation to keep the weight off,
                                 or to lose more weight.
MIND                       2     Program participants found the following tips helpful in sticking with the LEAN program:
HOOAH Humor                2         Create a strong support group.
                                     Count each and every calorie.
SPIRIT                     3
                                     Remain focused.
ENVIRONMENT 4                        Think twice before you make a meal/snack choice.
                                     Do not skip meals.
About HOOAH 4 5
HEALTH                               Create moderate, everyday exercises, such as stair climbing and yard work.
                                     Concentrate on how your body feels as weight drops, looking good is an
Editors’                   5           added perk.
Message Board
                                            For the entire article, and helpful tips for weight control, click on the link below:
                                                           http://hooah4health.com/body/holidayfitness.htm
Page 2                                                                                                                HOOAH 4 HEALTH

                                  Holiday Stress
                                  Exercise Away Holiday Stress
                                  Excerpted from an article by CPT Sarah Flash, ACES, Registered Dietitian
                                  The holiday season can result in added stress due to time crunches and
                                  demanding schedules. In addition to the usual routine, now there is
      MIND MATTERS                additional shopping, baking, and holiday parties. To make more time, you
         Holiday Stress           may be tempted to cut exercise from your routine. Don’t make this terrible mistake! Physical
                                  activity can help relieve the stress of the holidays, not to mention exercising away all those
                                  calories in holiday goodies. Shoot for thirty minutes of aerobic activity most days of the week in
                                  addition to muscle strengthening and flexibility exercises. Use those thirty minutes to recharge
                                  your spirits and organize what you need to do. Choose physical activities that you love to do and
                                  include your family in the activities. Get your kids into the act early – and they will enjoy a
http://tservcsc.bizhosting.com/
                                  lifetime of fitness and fun! How about this holiday gift idea – give a gym bag packed with
     Tri-Service Combat           exercise gear such as water bottle, clothes, videos or other pertinent items.
      Stress Conference
                                  In addition to keeping activity in your routine, remember to stay hydrated. With the colder
     This website provides        weather, you lose water as your body works to stay warm, so include plenty of water-based
      information about the       fluids – eight to twelve cups per day. Remember alcohol and caffeine-containing beverages like
11th Annual Tri-Service Combat    coffee can be dehydrating and are not as effective for hydrating.
    Stress Conference 2 May
 through 8 May 2003 at the San                                       Eating patterns are also important. During periods of stress,
 Luis Rey Officers Club, Camp                                        some people will eat less, some may eat more, and others
          Pendleton, CA.                                             may turn to alcohol or subsist on coffee. Each scenario can
   presented by the U.S Army                                         cause an imbalance of neurotransmitters resulting in mind
     63rd Regional Support
     Command. The annual                                             and body that looks, feels, and reacts poorly. Timing of
  conference is sponsored by                                         meals is important. Skipping meals exhausts glucose
   the Association of Military                                       reserves leaving your brain and body with an energy deficit.
         Surgeons of the                                             Eating every 4-6 hours refuels your mind and body and
     United States (AMSUS).       replenishes those glycogen stores. Choose carbohydrate snacks like pretzels, bagels, fruits,
http://www.hooah4health.com/
                                  vegetables, yogurt, crackers or cereal to meet your nutritional demands between meals.
       mind/bfatigue.htm          Have you ever gotten sick while under a lot of stress? Stress reduces the ability to fight colds,
                                  infections, and disease, leaving your body vulnerable to attack. Eating a diet with plenty of fruits,
                                  vegetables, and whole grains is protective against the harmful affects of stress. Antioxidants and
                                  phytochemicals are substances found naturally in plant foods that can boost immune function and
                                  reduce the risk of disease. Some good food sources of antioxidants and phytochemicals include
                                  broccoli, tomatoes, carrots, spinach, greens, peppers, sweet potatoes, cantaloupe, pumpkin,
                                  apricots and soy. Keep fruits and vegetables readily accessible and grab some for the road!
                                                              For the entire article, click on the link below:
                                                          http://hooah4health.com/body/holidaystress.htm

                                                                                                       From the H4H Mailbag
                                                                            (Used with permission from KCelticWarrior, Kelly B. Lynn)
                                                                                        Sent: Monday, September 23, 2002 10:47 AM
                                                                                               To: administrator@hooah4health.com
    HOOAH HUMOR                   Hi:
                                                                                                     Subject: Where were you guys?
   The 4 Stages of Life:
  1. You believe in Santa         As a former member of the Army National Guard, I had to write and tell you what a fantastic
           Claus.                 (web) site you have developed. My only question is, where were you all when I went through
                                  Basic Training in 1987? What I wouldn't have done to have a site like yours back then. (It) would
  2. You don't believe in
                                  have made Basic a lot easier. I would have had all of this great information available and not
        Santa Claus.
                                  gone in cold.
  3. You are Santa Claus.
   4. You look like Santa         Hopefully the Army's recruiters are using this site and encouraging the potential soldiers to use it
           Claus.                 and follow the advice. Great information you all have and keep up the good work.
       - Anonymous                Drive on!
                                  Kelly B. Lynn
                                                          Do you have a comment/critique for us? If so, email
                                                                           h4hnewsletter@visiontracks.com
Volume 2, Issue 2                                                                                                Page 3
Downloadable/Printable Holiday Postcards
                                 Download these festive cards here:
                    http://www.h4hnewsletter.org/Hooah_Holiday_ Postcards.pdf



                                                                                                       SPIRIT
                                                                                                Downloadable/Printable
                                                                                                  Holiday Postcards




                               "No-Bake" Holiday Cookie Recipe
                           Remember this old favorite? Great for kids, too.

                                      Cornflake Wreath Cookies
                                          Ingredients:
              1/2 cup butter                                1 tsp green food color
              3 cups miniature marshmallows                 4 cups corn flakes
              1/2 tsp almond extract                        red hot candies
              1/2 tsp vanilla extract                       silver dragées

      1. Melt butter, add marshmallows, stirring until all marshmallows are melted.
      2. Add extracts and food coloring; stir until it is a uniform green color.
      3. When mixture is smooth, add corn flakes; mix well but gently so as not to crush the
         cornflakes.
      4. Form into wreath shapes on sheets of waxed paper, decorate with red cinnamon candies
         and silver dragées. Let cool.
Page 4                                                                                                                    HOOAH 4 HEALTH

                                  Holiday Safety on Many Fronts
                                  Food Safety
                                   COOK meat, poultry and eggs thoroughly. Using a thermometer to measure the internal
                                   temperature of meat is a good way to be sure that it is cooked sufficiently to kill bacteria. For
                                   example, ground beef should be cooked to an internal temperature of 160o F. Eggs should be
                                   cooked until the yolk is firm.
         Environment                SEPARATE: Don't cross-contaminate one food with another.
  Holiday Safety on Many Fronts     Avoid cross-contaminating foods by washing hands, utensils,
                                    and cutting boards after they have been in contact with raw meat
                                    or poultry and before they touch another food.
                                    CHILL: Refrigerate leftovers promptly. Bacteria can grow
                                    quickly at room temperature, so refrigerate leftover foods if they
                                    are not going to be eaten within 4 hours.
                                    CLEAN: Wash produce. Rinse fresh fruits and vegetables in running tap water to remove
                                    visible dirt and grime. Because bacteria can grow well on the cut surface of fruit or vegetable,
                                    be careful not to contaminate these foods while slicing them up on the cutting board, and avoid
                                    leaving cut produce at room temperature for many hours. Wash your hands with soap and
                                    water before preparing food.
                                                      For the entire article on food safety, click on the link below:
                                                            http://hooah4health.com/body/foodsafety.htm
                                  Deck the halls...safely
                                   Place Christmas trees and other greenery away from fireplaces and radiators. Keep tree
                                   stands filled with water—dried out Christmas trees are a fire hazard.
                                    Check each set of tree lights for frayed wires, broken bulbs, and loose connections. Throw
                                    away damaged sets. Never string more than three sets of lights on an extension cord.
                                    Turn lights off when you go to bed or leave the house.
                                    Place lit menorahs and other candles away from decorations and drapes. Place candles out of
                                    children's reach and where pets can't knock them over. Blow out all candles before going to
                                    bed or leaving the house.
         Holiday                    If you have small children, avoid sharp or breakable decorations. Keep tinsel and other
  Air Travel Rules and              small trimmings out of children's reach. Avoid using decorations that look like candy or food—
      Regulations:                  they may tempt a child to eat them.
  http://www.faa.gov/
                                    Keep holiday plants away from children and pets. Mistletoe, holly berries, and Christmas
                                    cactus are poisonous if swallowed.
                                                     For the entire article on holiday safety, click on the link below:
                                                           http://hooah4health.com/4life/holidaysafety.htm
                                  Toy Safety
                                   Keep all toys with small parts away from your young child until she
                                   learns not to put them in her mouth, usually by about the age of 5 years.
                                    Do not allow your child to play with a toy that was intended for an older
                                    child. Watch older children too, as they might put things in a smaller
                                    child's mouth.
                                    Keep uninflated and broken balloons away from children of all ages,
                                    as they are a serious choking hazard. When a child tries to inflate a
                                    balloon, he can easily inhale it. Also, never allow a child to place an
                                    inflated balloon in his mouth.
                                    Stop reckless or improper play. Make sure your child never plays with toys near stairs,
                                    traffic, or swimming pools.
                                                       For the entire article on toy safety, click on the link below:
                                                              http://hooah4health.com/4life/toysafety.htm
                                                     Holiday Indoor Outdoor Safety – Click on the link below:
                                                      http://hooah4health.com/4life/indooroutdoorsafety.htm
                                   What is HOOAH 4 HEALTH?
                                   HOOAH 4 HEALTH (H4H) is a web-based health promotion and prevention program developed to
                                   respond to the needs of the U.S. Army Reserve Components. The site was launched in May 2000
                                   and since then over 18.5 million hits have been recorded. The users of www.hooah4health.com
                                   include not only Reserve Component citizen-soldiers and active Army personnel, but also their
       Organization Address
        Your Address Line 2
                                   co-workers and families. Also, many users are elementary school children, and requests to link to
        Your Address Line 3        this innovative U.S. Army web site originate from around the world. The vision and
        Your Address Line 4        implementation of the Army Well-Being Strategic Plan is captured throughout the modules on the
                                   site. Body, mind, spirit, environment, prevention, change, family and lifestyle are the primary
     Phone: 555-555-5555           wellness topics contained in a user-friendly environment.
        Fax: 555-555-5555
  Email: email@h4hnewsletter.org   This is the fifth issue of the HOOAH 4 HEALTH newsletter. It has been developed and designed so
                                   any user can customize it to enhance or augment their DOD health promotion or prevention
 PRODUCTION STAFF                  program. Just insert a tailored organization logo at the top left-hand corner. The editors invite you
                                   to visit the H4H web site (www.hooah4health.com) regularly and use the quarterly newsletter. A
       Ann Stark,                  message board is available on the site. All comments and contributions are welcomed. HOOAH!
     Managing Editor

   Visiontracks, Inc.,
 Multimedia Design, and
                                   SOLDIERS...BEFORE YOU REGISTER for the HOOAH CHALLENGE:
  Technical Production             Although the H4H Challenge correspondence course can be accessed through the H4H web
                                   site, you must register first!
Cybervillage Networkers,
  Technical Consultants            The following procedures should be used to register and enroll in the Army Correspondence
                                   Course Program:
        WEB:
www.hooah4health.com                   • Go to web site: http://www.atsc.army.mil/accp/aipd.htm.
                                       • Scroll down to the button that says "Click Here to Begin". Click YES to any security pop-ups.
                                       • Register.
                                       • Complete the logon screen by assigning yourself a User ID and Password.
                                       • Select the ENROLL button. You will be enrolling in a SUBCOURSE not a course. It will ask the
                                         number, i.e. IS0831.
                                       • Input required information.
                                       • Scroll down and check the disclaimer.
                                       • Submit.
                                             If you have any questions, comments, or suggestions email us at:
ARE YOU READY TO ACCEPT THE                                                h4hnewsletter@visiontracks.com.
     HOOAH CHALLENGE?
     www.hooah4health.com
                                                                   HOOAH 4 HEALTH SPECIAL ADVISORS* 2001-2002
                                                                                 Mrs. Liz Plewes, U.S. Army Reserve
                                                                                 Mrs. Barbara Schultz, US Army National Guard
                                                                                    EDITORIAL BOARD
                                   COL Fred Gerber, Director, Health Care Operations, OTSG                LTC Mary Sherman, RC Medical Policy for HQDA, G1
                                   COL (P) Deborah Wheeling, Chief, Clinical Services, US Army            Ms. Judith Harris, BSN, MA, USA CHPPM
                                    National Guard
                                   LTC Donald Donahue, Medical Operations, Officer, OCAR                  Mr. Phil Perkins, MS, MPH, Battelle
                                   LTC Penny Replogle, Deputy Chief, Medical Affairs, OCAR                Mr. John McGowen, Health Affairs Consultant, US
                                   COL Christine H. Inouye, RC Force Protection Integrator, USA CHPPM      Army National Guard



                                        *To view full bios on the special advisors and production staff, visit http://www.h4hnewsletter.org/bios.html.