|Army H.e.a.l.t.h. Arsenal|
Waterlogged is an IOS app. The app is focused on making it easy to record your water intake each day. Users can also connect
it to Fitbit to store all their activity, nutrition and hydration information in one location. Water can help curb your
appetite, relieve back pain, and give you a little extra energy. It is important to make sure you stay hydrated.
The Waterlogged App can help you track your water intake on a daily basis with minimal effort. It also has the ability to
analyze past data for
an accurate look at your overall water consumption.
The app includes a chart/map that shows your water consumption history, including where you drank the water. This makes it easy to identify good habits and areas for improvement. You can also
connect with friends, see what other people are logging nearby and get daily reminders.
The Waterlogged app is available for free in the app store for
Tips for Jet Lag
June is the “Friday afternoon of summer,” to look forward to summer vacations to distant lands… and distant time zones. Jet lag can be hard on your sleep schedule; these tips can keep your sleep on track!
- 3-5 days before your trip, shift your bed/wake time to move your internal clock closer to your destination’s time zone
- Refuse the booze on the plane. Shown in our March 2017 newsletter, alcohol decreases your sleep quality keeping you groggy when you arrive.
- No naps for the first few days. Naps keep your body confused about the right time to be awake/asleep. If you can’t keep your eyes open, try to limit your naps to no more than 20 minutes.
- Make sure to get as much sun (with sunscreen on!) as you can, especially the first 15-20 minutes after you wake up. Sunlight helps reset your internal clock by telling your body when to be awake.
Summer is the time where many of us opt to get out and fire up the grill. It is a fun, summer activity that serves as recreational time with friends and family. Aside from the health benefits of getting outside and moving, grilling is also a healthier option than frying (and much easier to clean up). Here are a few tips for grilling this summer.
- Know your temperature. Grill low and slow to prevent charring and cancer causing compounds, such as heterocyclic amines (HCAs). These carcinogens begin to form at around 325° F. Also, check the temperature of the protein with a meat thermometer to ensure it is fully cooked. Appropriate internal temperatures for different proteins can be found
- Add healthy flavor. It may be tempting to use store bought rubs and marinades out of convenience, but many of these have a lot of sugar, sodium, and preservatives. Instead, make your own marinades to avoid excess sugar and fat. Stick to simple ingredients and healthy fats by mixing garlic in olive oil, for example. Another tip to add taste is to combine your protein with vegetables that release additional flavor when cooked down.
- Stick to lean protein. Choose proteins that are more lean to minimize excess saturated fat intake. An easy rule of thumb for this is the less legs the better (beef, pork < chicken, turkey < fish). For any protein you choose, make sure to remove skin and visible (saturated) fat. Or go for the good fats by choosing fish instead.
- Keep portions in mind. The recommended serving of protein is 3-6 oz., which is roughly the size of a deck of cards. This may seem small, but supplementing meats with lots of grilled vegetables is an easy way to fill up. Add in some complex carbohydrates (like a sweet potato) to make a meal more filling.