Army H.e.a.l.t.h. Arsenal
March, 2015

Cody, is an app that helps users discover new workouts while tracking their progress and getting support from an encouraging community.

With the Cody app, you can log your workouts by keeping a virtual journal of your workouts with notes, photos, times, and locations that showcase your workout story, not just the numbers.

Cody is available for free in the app store for iPhone and Android.

Sleep Corner

Daylight Saving Time starts on Sunday, March 8 at 2:00 AM. For some, 'springing forward' and 'losing' an hour of sleep is a difficult transition.

Here are some tips to help you adjust to the changing days:

  • Go to bed earlier.

  • Go to bed and get up at the    same time.

  • Exercise. Working out helps    regulate the sleep hormone    serotonin.

  • Avoid naps, alcohol, caffeine,    or anything that can interfere    with your sleep cycle.

  • Go for a morning walk. Light,    especially sunlight, impacts    your circadian rhythm.    Exposure to more light in the    morning and less light at    night will help your body to    better adjust to the time    change.

  • Follow Us!

    Is Sugar the new Fat?

    Many foods on the market today boast claims of being “reduced fat” or “lower in fat”, however, taking a closer look at some of these foods labels reveals information that may otherwise go unnoticed by the average consumer. Let’s use peanut butter as an example: Per serving, the Reduced Fat version may have few total fat grams, but the sugar has increased. So we must ask ourselves which is more beneficial when it comes to our health.

    Eating a diet high in added sugar can be harmful since sugar has “empty” calories with no nutritional benefit. A diet with too many “empty” calories can lead to unnecessary weight gain and the comorbidities that come along with being overweight (e.g. heart disease and type 2 diabetes). A diet high in sugar can also disturb blood glucose levels, leaving you feeling sluggish, hungry, and weak. Over-eating empty calories from sugar may also result in under-eating nutrient rich calories from foods that fuel your body in a positive way. Although the “fat-free craze” of the past has long since been discouraged, by health professionals as a viable part of a balanced diet, the amount of products boasting “low-fat” this, and “reduced fat” that, are more abundant than ever. But, fat isn’t the enemy and, most importantly, all fat isn’t created equal. Some [healthy] fat is actually a good thing. The key to navigating the revamped “fat craze” can be found in understanding how reduced-fat foods are made and how to recognize healthy fats when you see them.

    The Bottom Line:
    Fat Free Isn’t Always a Good Thing:
    Manufacturers often add sugar, salt, and/or thickeners to replace the missing fat and flavor. Now, the food has the same amount of calories, a little less fat, but with more sugar and salt. If that doesn’t sound like a healthy swap, it’s because it’s not.

    Think ‘Type’ of Fat, not ‘Amount’ of Fat:
    The good news is, healthy (unsaturated) fats like olive oil, peanut butter, and avocado can and should be a part of a healthy diet. Unsaturated fats have been shown to decrease risk for cardiovascular disease as well as increase satiety (the feeling of being satisfied). Heart healthy fats such as unsaturated, monounsaturated, and/or polyunsaturated fats might not be listed on the nutrition label. One way to determine the amount of unsaturated fat is to subtract the amount of saturated fat, trans fat, and cholesterol from the total amount of fat. Try to select foods with more unsaturated fat than saturated and trans fat. Keep in mind that plant based foods are higher in these healthy fats than foods that come from animal sources.

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    Ask An Expert

    Q.What should I eat both before and after my workouts to get the most benefit from my diet and exercise routine?

    A. Knowing both when and what to eat can make a big difference in how you feel during your workouts. The pre-workout meal serves to fuel your body with energy. The key is to find balance in the timing of this meal to avoid feeling sluggish from overeating or weak from not having enough fuel.

    Larger meals should be eaten 3-4 hours before a workout, and should consist of a protein and carbohydrate:

  • Turkey Sandwich on whole    wheat bread with a piece of    fruit

  • Whole wheat pasta with    steamed vegetables and    lean ground turkey

  • Peanut sandwich on whole    wheat toast with a banana

    Smaller meals or snacks should be eaten within
    1-2 hours of your workout:

  • A whole grain wrap and a    few slices of sliced deli    turkey breast

  • Greek yogurt and pineapple    slices

  • A piece of fruit and a stick of    string cheese

    Post workout nutrition is needed to help your body replenish energy stores. Eat a high carbohydrate snack
    30-60 minutes after exercise:

  • Dried fruit like raisins,    cranberries, or banana    chips. Toss in some almonds    for protein.

  • Fresh fruit like a banana,    apple, or orange

  • Hummus and pita

    Remember to hydrate pre, post, and during your workouts. Water is the best choice, as many sports drinks are high in sugar.

  • Mindful Moment

    Oftentimes, feelings of sadness arise from thinking about things that have happened in the past. Feeling anxious can be the result of worrying about things that "may" happen in the future. Use mindfulness to stay focused on the present moment instead of focusing on the past or the future.

    Bottom Line

    A diet that is full of processed, low-fat foods tends to be high in added sugar and “empty” calories, which can have many adverse health effects, including weight gain. Ditch the low-fat, processed foods and focus on eating foods that are full of unsaturated “healthy” fat, such as olive oil and peanut butter.

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    Featured Recipe:
    Make-Ahead Breakfast: Fruit, Greek Yogurt, & Granola Parfait

  • 6 oz. plain fat free Greek yogurt
  • 1/3 cup old fashioned oats, uncooked
  • 1 teaspoon chia seeds
  • 2 tablespoons milk, any milk
  • 1 cup frozen fruit

  • In a bowl, combine yogurt, oats, chia seeds, and milk, and stir to combine. Layer half of yogurt mixture in a jar or other container. Add 1/2 cup fruit. Top with remaining yogurt mixture and berries. Refrigerate overnight or up to 3 days.

    Nutrition Information:
    Servings: 1      Calories: 300      Carbs: 43g      Fiber: 6g      Sugar: 19g      Fat: 3g Protein: 22g     Sodium: 101mg     

    Featured Exercise:

    Make-ahead breakfast parfait from