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

SHUTi, short for Sleep Healthy Using the Internet, is a structured six-week program for adults with insomnia that can be completed entirely online. The user friendly, interactive program combines Cognitive Behavioral Therapy strategies with personalized sleep recommendations keyed to each user’s individual sleep patterns. Many program users have reported significant improvements in their sleep in a matter of weeks, even those who’ve suffered for years with insomnia and feel they’ve tried everything.

The SHUTi program is not free-Cost is $135. We feel it is an important program to share with the Army population, especially since sleep deprivation and insomnia are common among Soldiers. We believe the portability and convenience in addition to the scientifically backed and validated methods of reducing insomnia and improving sleep makes SHUTi a worthy option to consider.

Sleep Corner

School just started back, and for many families this busy time of year means long days and less time devoted to sleep. Do you know how much sleep your child requires to optimally thrive and function? Let's take a look at the recommendations from the National Institutes of Health (NIH).

  • Newborns: 16–18 hours per    day
  • Preschool age: 11-12 hours    per day
  • School age: at least 10 hours    per day
  • Teenagers: 9-10 hours per    day
  • Adults: 7-8 hours per day
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  • Overweight & Obesity Stigma: Shaming Helps No One

    Fat shaming is a form of public humiliation aimed at evoking a change in the name of “health”. It occurs every day to people of all ages, races, sizes, educational and socio-economic backgrounds. It happens at home, school, and work. At its most detrimental level, it’s precipitated by those whom we trust the most: our family members and health care providers. Often, these shameful thoughts and generalizations are internalized and eventually we become our own bullies.

    The Impact of the Media
    Fat shaming can be seen just about everywhere you look. Take for example a recent Scooby-Doo movie that “cursed” Daphne with being overweight, emphasizing to children that being overweight is something to be ashamed of…a “curse”. The "fitspo" aka “fitness inspiration” community has no doubt reinforced this message. With mantras like “if you just run 5 miles a day or do this specific workout…you will look like this” [insert picture of extremely lean and toned shirtless guy with 6-pack abs], the focus is often skewed toward appearance rather than health. What the fitspo community fails to mention is that the model in the picture doesn’t do that particular workout at all. Everyone’s body is different and will respond to a workout in its own unique way.

    A 2008 study revealed the tendency of the media to selectively report on scientific article findings and to frame weight and health related news stories in a way that dramatizes the content and fosters individual blame. However, recent research has shown that this is not a good strategy to evoke positive public health change. For example, studies have shown that fat shaming actually has the potential to lead individuals already struggling with weight management to gain more weight in some cases, thus, the original intention of the shaming backfires. As it should- bullying, shaming and discrimination overall, have never been shown to be beneficial to anyone.


    So much of what we see in the news and in product advertisements conveys that body weight is a direct indicator of health. Although we agree that weight is an important factor in assessing health, it’s much more complicated than that and additional factors must be considered for a complete picture.

    Missing the Mark
    It’s hard to understand why people say and do the things they do in relation to overweight people. A concerned parent of an obese child may think they are helping their child by saying something like “a minute of the lips, forever on the hips”. But in reality, these types of comments are embarrassing and will not encourage the child to make healthier choices. Instead, a more likely outcome is they’ll learn to eat alone and in shame during their next meal.

    Adverse effects
    People that are exposed to more weight based discrimination are more likely to experience shame, gain weight, stop seeking medical treatment, and avoid exercise. Depression, emotional eating, and low self-esteem also play a role. Research has shown that overweight people who reported discrimination based on weight were more than twice as likely to be obese four years later than people who didn't experience such discrimination. As research has more than established, making someone feel bad about themselves does not encourage healthy behavior change.

    The Need for a Shift
    It’s time for a shift in the conversation- from body size, numbers, and shaming to a positive focus on individual health behavior change. As a community, we need to encourage and enable everyone to make healthier lifestyle choices. Shame does not have a place in health promotion and is not an effective motivator of change.

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    Ask An Expert

    Q. My children get so much candy for Halloween, and it seems that is all they want to eat. How can I limit the candy they eat without ruining their trick-or-treat fun?

    A. Halloween is full of treats, with some kids collecting anywhere from 4,000-7,000 calories worth of candy in one night! If your children eat healthy most of the time, it’s ok to let them have a few pieces of candy on Halloween and the days that follow. Here are a few ideas to help maintain a healthy balance:
  • TIP 1—After Halloween, have your children pick out the candy they like most and keep it. Donate the candy they aren’t so crazy about. Children’s Hospitals or pediatric units for those who are not able to trick-or-treat are a great alternative. Check around, some dentists offer cash or prizes for donated candy.
  • TIP 2—The American Dental Association launched the “Stop Zombie Mouth” campaign, offering coupons that parents can distribute for online games that educate kids about how too much candy can lead to cavities.
  • TIP 3—Fill up before trick-or-treating. If your children have a healthy meal before hitting the streets they are less likely to munch on candy throughout the night.
  • TIP 4—Encourage children to walk from house to house rather than driving them to promote exercise while collecting candy.
  • TIP 5—Give out healthy foods to set a good example in your neighborhood.

  • Mindful Moment

    Be mindful of comments you make about your body size or weight around your children ...they are listening and learning!

    Bottom Line

    Fat shaming has no place in our homes, communities, or hearts. In spite of what the media and society leads us to believe, criticizing and judging people based off their weight does more harm than good.

    Remember to keep an eye on candy intake (children and adults!) during the Halloween season. Staying active and providing healthy alternatives are great ways to stay healthy-BE THE EXAMPLE!

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    Featured Recipe:
    15-Minute Chili

  • 1 lb 97% lean ground turkey or chicken breast
  • 1/2 cup onion, chopped
  • 1 (16 ounce) can pinto beans, drained and rinsed
  • 1 (16 ounce) can kidney beans, drained and rinsed
  • 1 (28 ounce) can no salt added stewed tomatoes
  • 1 tablespoon chili powder
  • 1 tablespoon cumin
  • 1 whole grain baguette
  • In a large pot, brown meat with chopped onion. Drain grease, if necessary. Add beans, tomatoes, garlic, chili powder, and cumin to meat mixture. Cook until heated through. Top with low-fat cheese, green onions, or non-fat Greek yogurt (in place of sour cream) if desired.

    Serve with whole grain baguette

    Nutrition Information:
    Servings: 4      Calories: 432      Carbs: 50g      Fiber: 14g      Sugar: 12g      Fat: 10g          Protein: 34g        Sodium: 790mg     

    Featured Exercise:
    30 minute kettle bell workout

    Equipment needed: 15lb. and 25lb. kettle bell

  • Kettle Bell Swings
  • Windmills
  • Kettle Bell Swing Punches
  • Russian Twist
  • Goblet Squat
  • Perform each movement for 40 seconds, alternating 20 seconds of rest in between bouts.

    Repeat 6 times.