Volume 2 Issue 2 Holiday 2002
Special points of interest:
• Holiday Nutrition and Fitness • Holiday Stress • From the H4H Mailbag • HOOAH Humor • Downloadable/ Printable Holiday Postcards • “No Bake” Holiday Cookie Recipe • Holiday Safety on Many Fronts • About HOOAH 4 HEALTH • Editors’ Message Board
Holiday Nutrition and Fitness
Nutritious and Delicious Holiday Season Excerpted from an article by CPT Sarah Flash, ACES, Registered Dietitian The holiday season brings a cornucopia of delicious cuisine and it’s everywhere...family gatherings, office parties, military functions, and at home. And, you are gearing up to starve yourself so you can enjoy all your favorites. Don’t fret...traditional holiday treats can fit into a 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 fitness all year long. Take the worry out of eating by cutting back on fat and calories without sacrificing taste. It’s easy! Fat is out, flavor is in. Packing nutrient dense fruit purees into baked goods and other menu items is one way to get more flavor and less fat. Fruit purees have many of the same properties as fat in recipes. By replacing the fat with fruit purees, the result is a moist, flavorful product, which is 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, recognized the complexities of weight control in 1995. Through consultations with experts in the 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 twoweek "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 males. Weekly group sessions reinforce the initial training and motivation to keep the weight off, or to lose more weight. Program participants found the following tips helpful in sticking with the LEAN program: Create a strong support group. Count each and every calorie. Remain focused. Think twice before you make a meal/snack choice. Do not skip meals. Create moderate, everyday exercises, such as stair climbing and yard work. Concentrate on how your body feels as weight drops, looking good is an added perk. For the entire article, and helpful tips for weight control, click on the link below: http://hooah4health.com/body/holidayfitness.htm
BODY BY HOOAH
Holiday Nutrition and Fitness
Inside this issue:
BODY MIND HOOAH Humor SPIRIT 1 2 2 3
ENVIRONMENT 4 About HOOAH 4 5 HEALTH Editors’ Message Board 5
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 additional shopping, baking, and holiday parties. To make more time, you 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 lifetime of fitness and fun! How about this holiday gift idea – give a gym bag packed with exercise gear such as water bottle, clothes, videos or other pertinent items. In addition to keeping activity in your routine, remember to stay hydrated. With the colder weather, you lose water as your body works to stay warm, so include plenty of water-based fluids – eight to twelve cups per day. Remember alcohol and caffeine-containing beverages like coffee can be dehydrating and are not as effective for hydrating. Eating patterns are also important. During periods of stress, some people will eat less, some may eat more, and others may turn to alcohol or subsist on coffee. Each scenario can cause an imbalance of neurotransmitters resulting in mind and body that looks, feels, and reacts poorly. Timing of meals is important. Skipping meals exhausts glucose reserves leaving your brain and body with an energy deficit. Eating every 4-6 hours refuels your mind and body and replenishes those glycogen stores. Choose carbohydrate snacks like pretzels, bagels, fruits, vegetables, yogurt, crackers or cereal to meet your nutritional demands between meals. 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
MIND MATTERS
Holiday Stress
http://tservcsc.bizhosting.com/ Tri-Service Combat Stress Conference This website provides information about the 11th Annual Tri-Service Combat Stress Conference 2 May through 8 May 2003 at the San Luis Rey Officers Club, Camp Pendleton, CA. presented by the U.S Army 63rd Regional Support Command. The annual conference is sponsored by the Association of Military Surgeons of the United States (AMSUS). http://www.hooah4health.com/ mind/bfatigue.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 Subject: Where were you guys? Hi: As a former member of the Army National Guard, I had to write and tell you what a fantastic (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 have made Basic a lot easier. I would have had all of this great information available and not gone in cold. Hopefully the Army's recruiters are using this site and encouraging the potential soldiers to use it and follow the advice. Great information you all have and keep up the good work. Drive on! Kelly B. Lynn Do you have a comment/critique for us? If so, email h4hnewsletter@visiontracks.com
HOOAH HUMOR
The 4 Stages of Life: 1. You believe in Santa Claus. 2. You don't believe in Santa Claus. 3. You are Santa Claus. 4. You look like Santa Claus.
- Anonymous
Volume 2, Issue 2
Page 3
Download these festive cards here: http://www.h4hnewsletter.org/Hooah_Holiday_ Postcards.pdf
Downloadable/Printable Holiday Postcards
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 3 cups miniature marshmallows 1/2 tsp almond extract 1/2 tsp vanilla extract 1 tsp green food color 4 cups corn flakes red hot candies 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.
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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 Holiday Safety on Many Fronts
SEPARATE: Don't cross-contaminate one food with another. 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 Air Travel Rules and Regulations: http://www.faa.gov/
If you have small children, avoid sharp or breakable decorations. Keep tinsel and other small trimmings out of children's reach. Avoid using decorations that look like candy or food— they may tempt a child to eat them. 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 co-workers and families. Also, many users are elementary school children, and requests to link to this innovative U.S. Army web site originate from around the world. The vision and 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 wellness topics contained in a user-friendly environment. 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 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 message board is available on the site. All comments and contributions are welcomed. HOOAH!
Organization Address Your Address Line 2 Your Address Line 3 Your Address Line 4 Phone: 555-555-5555 Fax: 555-555-5555 Email: email@h4hnewsletter.org
PRODUCTION STAFF Ann Stark, Managing Editor Visiontracks, Inc., Multimedia Design, and Technical Production Cybervillage Networkers, Technical Consultants
WEB: www.hooah4health.com
SOLDIERS...BEFORE YOU REGISTER for the HOOAH CHALLENGE:
Although the H4H Challenge correspondence course can be accessed through the H4H web site, you must register first! The following procedures should be used to register and enroll in the Army Correspondence Course Program: • 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: h4hnewsletter@visiontracks.com.
ARE YOU READY TO ACCEPT THE 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 COL (P) Deborah Wheeling, Chief, Clinical Services, US Army National Guard LTC Donald Donahue, Medical Operations, Officer, OCAR LTC Penny Replogle, Deputy Chief, Medical Affairs, OCAR COL Christine H. Inouye, RC Force Protection Integrator, USA CHPPM LTC Mary Sherman, RC Medical Policy for HQDA, G1 Ms. Judith Harris, BSN, MA, USA CHPPM Mr. Phil Perkins, MS, MPH, Battelle Mr. John McGowen, Health Affairs Consultant, US Army National Guard
*To view full bios on the special advisors and production staff, visit http://www.h4hnewsletter.org/bios.html.