Army H.e.a.l.t.h. Arsenal
August, 2014

Breathe2Relax is a free mobile app from the National Center for Telehealth & Technology that helps you practice deep (diaphragmatic) breathing to relax and manage stress. With the help of the latest graphics and narration, you can learn to regulate your breathing effectively to control your stress response.

The Breathe2Relax app is available at these links for Android and for iPhone/iPad, or go to the Google or iTunes store and search for "Breathe2Relax".

Sleep Fact

In general, exercising regularly makes it easier to fall asleep and contributes to sounder sleep. However, exercising sporadically or right before going to bed will make falling asleep more difficult.

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Tips for a Healthy Summer

Summer is here, and that often means outdoor grilling, vacations, and fun family gatherings. Here are some tips to enjoy these times without overloading on high calorie dishes:
  1. Enjoy summer fruits and vegetables.
    It’s a great time to load up on fresh, in-season picks and share a mixed summer salad.

  2. Serve Seafood.
    Summer is the ideal time to get the freshest catch from the market. Fish, tuna, shrimp, and other seafood are a great high protein, low calorie option for grilling.

  3. Hydrate often.
    Stay hydrated with water (try fruit infused water with that fresh fruit you found!) and avoid sugary, high calorie beverages.

  4. Simple substitutions.
    Create a healthier burger with whole wheat buns, lots of vegetables, and lean cuts of meat. Try ground turkey breast and low fat cheese as well.

  5. Play outside.
    Engage your family in fun outdoor activities to stay active all summer long!

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Ask An Expert

Q. I find myself snacking or overeating a lot without really even thinking about it until it’s too late. How can I change this?

A. What you describe can be referred to as unconscious eating: when we are paying attention to other things while we eat so we are not aware of how much we are eating. Being aware or “mindful” of our eating will help one to stay on track with your new lifestyle goals.
  • TIP 1--Pay attention to your body’s cues. Your body will tell you when you are hungry and when you are full. Learning to eat only when you are hungry and to stop when you are full in a great first step in mindful eating.
  • TIP 2--Schedule eating at times when you have nothing else going on. Shut off the TV and computer and put away the newspaper. Spend the time focusing on the food that you are eating…the taste and the texture. This will help your brain to register that you have had a meal and that you do not need to continue eating.
  • TIP 3--Slow down! It takes time for your brain to register that you are full. Put your spoon/fork down between bites, pause to drink water, and allow 20-30 minutes per meal.

  • Mindful Moment

    While you are enjoying summer BBQ’s, picnics, and other outdoor gatherings, remember to focus your awareness on hunger, taste, satiety, and triggers for eating. This awareness will help to prevent you from overeating.

    Bottom Line

    Summertime is the perfect time of year to start making healthier choices. During the month of August, take advantage of the warm weather and get active outside as a family! Staying hydrated and taking advantage of seasonal foods are also very helpful.

    Make sure to stick to your nutrition and fitness routine as you travel and vacation. If you find yourself without a gym, try the featured exercise-no equipment required! Keep in mind our tips for healthy snacking because they are especially helpful during road trips.

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    Featured Recipe:
    20-minute creamy
    avocado pasta

  • 12 ounces whole wheat spaghetti
  • 2 ripe avocados, halved, seeded and peeled
  • 1/2 cup fresh basil leaves
  • 2 cloves garlic
  • 2 tablespoons freshly squeezed lemon juice
  • 1/8 teaspoon salt and freshly ground black pepper
  • 2 tablespoons olive oil
  • 1 cup cherry tomatoes, halved
  • 1/2 cup frozen or fresh corn kernels, drained
  • In a large pot of boiling salted water, cook pasta according to package instructions; drain well.

    To make the avocado sauce, combine avocados, basil, garlic and lemon juice in the bowl of a food processor (or blender); season with salt and pepper. With the motor running, add olive oil in a slow stream until emulsified; set aside. In a large bowl, combine pasta, avocado sauce, cherry tomatoes and corn. Serve immediately.

    Nutrition Information:
    Servings: 6
    Calories: 404
    Carbs: 59g
    Fat: 16.5g
    Protein: 10g
    Sodium: 70mg
    Sugar: 5g

    Featured Exercise:
    Summer Slam

  • Bicycle Sit-ups
  • Jump Lunges
  • Push Ups
  • Elbow Planks
  • Perform each movement for a total of 4 minutes alternating between 20 seconds of high intensity (all out effort) and 10 seconds of rest.

    Repeat 2x-5x depending on fitness level.