Army H.e.a.l.t.h. Arsenal
June, 2017

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 iPhone and Android

Sleep Corner

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!

  1. 3-5 days before your trip, shift your bed/wake time to move your internal clock closer to your destination’s time zone
  2. Refuse the booze on the plane. Shown in our March 2017 newsletter, alcohol decreases your sleep quality keeping you groggy when you arrive.
  3. 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.
  4. 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.

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Summer Grilling Tips

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.

  1. 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 here.

  2. 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.

  3. 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.

  4. 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.

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Q: How Much Water Do I Need to Drink to Stay Hydrated?

Your body depends on water to function properly. So how much water should you be drinking every day? The advice most people have heard suggests drinking eight 8-ounce glasses of water every day (or 1.9 liters). The Institute of Medicine actually suggests that men drink about 3 liters per day and women, about 2.2.

The actual amount per person varies depending on many factors, including health and activity level. So, if you do activity that makes you sweat, or if you sweat due to a hot or humid environment, adjust water intake accordingly (increase intake due to water loss from sweat). Other reasons to increase water intake include being pregnant or breast-feeding or illnesses that result in lost fluid (due to vomiting or diarrhea).

Mindful Moment

Paying attention to the amount of water you drink is a good exercise in mindful eating. Notice how you feel when you are well hydrated. Do you feel energized, satisfied, or more full? Simply observing your water intake helps you to stay hydrated.

Bottom Line

Summer is a great time to re-focus on your healthy lifestyle goals. Grilling makes it easy to eat fresh produce and lean meats. It is a great way to add flavor, without adding too much fat or calories.

Summer time is also a good time to focus on hydration. The Waterlogged app can help you keep track of your water intake. It's a great addition for those who like self-tracking. It is also important to know how much water you should be drinking. It is differnt for every person. The old rule of "8 glasses of water per day" is an outdated one.

No matter what your summer goals are, eating fresh produce, maintaining hydration, and adding new exercises to your workout routine are all ways to keep things moving in the right direction.

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Featured Recipe: Lemon Garlic Grilled Zucchini

Summertime is approaching, and with it comes delicious poolside grilled grub. While just the mention of the word “grill” comes with the smell of meat, there’s plenty of room on that hot grilling grate to nestle in some veggies. Take advantage of some of the fresh produce in season this summer and pack your poolside paper plate with this lemon garlic grilled zucchini! Not a fan of zucchini? This recipe would also work well with summer squash, asparagus or eggplant. Get creative and try multiple types of veggies to find a healthy side dish worthy of your best grill-out meals.

  • 2 large (or 3 medium) zucchini cut into ½ inch diagonal slices*
  • 1 tsp dried Italian seasoning (or ½ tsp dried basil and oregano)
  • 2 tsp garlic, minced
  • ½ tsp dried garlic
  • ½ tsp salt (or to taste)
  • ¼ tsp pepper (or to taste)
  • 2 tbsp lemon juice
  • 1 tsp olive oil (optional)**
  1. Slice up zucchini and garlic
  2. Place everything in a large Ziploc bag and shake it all together to coat the zucchini in the seasoning and juice
  3. For the best flavor, let zucchini marinate in the plastic bag for at least 15 minutes in the fridge (this can be done in the morning before your grillout, or even the night before)
  4. Before grilling zucchini, preheat grill over medium-low heat.
  5. Place zucchini on heated grill and grill 2-3 minutes on each side (or until the zucchini is tender to your liking and has grill marks)
  6. Enjoy!

Nutrition Information:
Servings: 4      Calories: 13      Carbs: 2g      Sugar: 2g        Fat: 0g          
Protein: 1g       

*Don’t skip the peel! Zucchini peels contain a lot of nutrients which you’ll lose by peeling. Opt instead for thoroughly washing the outside of the zucchini before you slice it up.

**If you choose not to use olive oil, be sure to coat the grill with cooking spray before grilling the zucchini – this way the zucchini won’t stick to the grill.
Featured Exercise: Pike Press

Featured Recipe adapted from Dashing Dish.