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

Performance Triad is a free app that offers sleep, activity and nutrition tips and resources for Soldiers, Leaders, Retirees, Spouses, Department Army Civilians and Army Medical Providers, at the touch of a fingertip. Use the Performance Triad App to help kick start healthy habits that will last a lifetime!

The Performance Triad app is available at these links for Android and for iPhone/iPad, or Windows Phone.

Sleep Corner

Relaxation Exercise for Falling Asleep.

Close your eyes and notice your breathing. Turn all your attention to your natural breathing pattern and feel the air enter and leave your nose or mouth. Visualize the flow of air as it passes through your mouth, airways, down into your belly, and back out again. Survey your body for any tension, and as you exhale, feel the tension leave that part of your body. Visualize your breath reaching your forehead, your neck, your shoulders, your arms… and then releasing the tension as you exhale. If your mind wanders to another worry or thought, let it go and gently redirect your attention back to your breath.

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Ask An Expert

Q. I’m concerned about how I will be able to watch my weight while tailgating every weekend for football season. Is there a way to keep our game day traditions and still lose weight?

A. Tailgating before football games is a tradition that typically involves a lot of high calorie foods as well as alcoholic beverages. While neither of these are recommended on a regular basis, it is possible to partake in the festivities while keeping your calorie intake in check.
  • TIP 1—Bring your own low calorie dish so you know there will be foods available that fit in your diet.
  • TIP 2—When grilling up meats for the game, choose those that are lighter in color; this means fewer calories. White chicken without skin, fish, turkey breast patties, and lean pork chops are better options than fatty sausages, burgers, and hot dogs.
  • TIP 3—Calories from soft drinks, fruit juices, and alcohol can really add up, so space out these high calorie drinks by alternating them with water. Check out this list of low calorie adult beverages.

  • Mindful Moment

    Mindful eating results in greater meal satisfaction. Slow down and take time to savour the smell, taste, and texture of your food. This will also help you to avoid overeating.

    Bottom Line

    Choosing the right diet plan can be an overwhelming process. There are many unbalanced eating plans out there beckoning for you to try them. Fortunately, there are also many healthy options to choose from as well. Overall balance and not omitting any one food group are two signs of a sensible diet plan.

    Trying new recipes, exercises, and techniques to improve relaxation, mindfulness, and sleep can aid in overall health improvement. Lastly, remember to keep an eye on extra calories that can add up during football season. Stick with light-colored meats and alternate the occasional high calorie beverage with water.

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    Featured Recipe:
    Pan-Roasted Chicken with Vegetables

  • 3 tablespoons olive oil
  • 2 lemons, 1 thinly sliced, 1 juiced
  • 4 cloves garlic, minced
  • 1 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 bunch asparagus
  • 1/2 16 oz. bag baby carrots
  • 4 boneless, skinless chicken breasts (about 3 1/4 lbs)
  • Preheat oven to 450°F. Coat a large baking dish with 1 tablespoon of the olive oil. Arrange the lemon slices in a single layer in the bottom of the dish.

    In a large bowl, combine the remaining oil, lemon juice, garlic, salt, and pepper; add asparagus and carrots and toss to coat. Using a slotted spoon, remove the asparagus and carrots and arrange them on top of the lemon slices. Place the chicken in the same bowl with the olive-oil mixture and coat thoroughly. Place the chicken in the dish. Pour any of the remaining olive-oil mixture over the chicken

    Roast for 50 minutes. Remove the chicken from the dish. Place the asparagus and carrots back in oven for 10 minutes more or until the vegetables are tender. Serve warm.

    Nutrition Information:
    Servings: 4      Calories: 517      Carbs: 12g      Fat: 15g      Protein: 82g      Sodium: 71mg      Sugar: 5g

    Featured Exercise:
    9-minute plank workout

  • Full Plank
  • Elbow Plank
  • Raised Leg Plank, 30 seconds each leg
  • Side Plank, 30 seconds each side
  • Full Plank
  • Elbow Planks
  • Perform each movement for 1 minute, alternating 30 seconds of rest in between bouts.

    Repeat 2x-5x according to fitness level.