Army H.e.a.l.t.h. Arsenal
September, 2016

The Kitchen Stories app offers inspiring video recipes and simple step-by-step photo instructions for easy-to-cook dishes. Special features like the auto-generated shopping list, quantity calculator, and integrated timer, make it a very user-friendly app.

You can either share and store your favorite recipes, or try new ones from other food lovers. This app is great for someone who wants to expand their cooking knowledge…for free!

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

Sleep Corner

What are some ways that I can help my children transition back to their “school” sleeping schedule?

The first couple of weeks back to school often brings about a lot of changes for many families. Kids and parents alike may find it difficult to adjust to the new pace, especially when it comes to bedtime. Below are some tips that can help ease the transition and help things go a little more smoothly.

  1. Avoid caffeine at least 6 hours prior to bedtime. Common sources are soda, tea, and chocolate.

  2. Dedicate after dinner time to be a winding down time. Avoid stimulating activities, such as TVs, video games, and active “play”. School-aged children benefit from a bedtime routine that includes calm and enjoyable activities (e.g. reading a book).

  3. Stick to a regular bedtime and follow it each night. A good starting point is to subtract the number of hours of sleep that your child needs from the time they have to wake up. Click here for updated sleep duration recommendations from the National Sleep Foundation.

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Frozen Produce: The Hidden Gem of the Grocery Store

In an ideal world, we would all eat locally grown, fresh, seasonal produce, in the peak of its ripeness. Unfortunately, this is not a reality for most of us. We depend on our local grocery stores to supply us with produce. Oftentimes, we are left wanting more of a variety of produce, or maybe something a little more affordable. This is where frozen produce shines.


Nutritionally speaking, frozen fruits and vegetables often contain more vitamins and minerals than their fresh counterparts. This is because most are processed immediately after being harvested, when they’re at their peak ripeness and most nutrient-packed form. Frozen fruits and vegetables also don’t have the abundant sodium that most canned goods have.


Being frozen also increases the longevity of the food. Frozen produce can be preserved for up to one year. This means that with a little planning and stocking up, you can have access to seasonal produce even when it’s out of season. Why not have butternut squash in the middle of March?!

Convenience and Versatility

Most frozen produce is already peeled, chopped, de-seeded, etc. This makes it that much more convenient to unthaw and throw into your favorite smoothie, soup, casserole or other favorite dish. If you have extra or left over produce from a recipe or your garden, freezing it is a great way to reduce food waste.

Cost Effective

Frozen produce is often much cheaper than fresh produce. For example, frozen spinach is one of the best bargains in the grocery store You can usually purchase a 10 ounce pack of frozen chopped spinach for around $2. It takes about 2 pounds of fresh spinach (which costs around $3 per pound) to yield one 10oz frozen package.

Buyer Beware

Not all frozen produce is created equally. Watch out for added sugar in frozen fruit. Try to stay away from frozen fruit smoothie mixes all together. It’s easy to make your own! Other items to watch out for are vegetables smothered in sauces. Many food manufacturers will add cheese or other cream based sauces which contain extra sodium, fat, and extra calories. Make sure to check the nutrition label. Read the ingredients and avoid buying anything with added ingredients other than the fruit or vegetable itself.

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Ask An Expert

I’m thinking about substituting a protein shake for my normal breakfast. What should I look for in a protein powder?

A. Having a protein shake for breakfast is a great way to add a high protein, low fat meal into your normal rotation. Protein shakes aren’t just for high endurance athletes. They can be a great option for anyone, especially those who are looking to save time in the morning.

When buying a protein mix, consider a few basic guidelines.

  • One serving has 20-25    grams of protein

  • One serving has less than 8    grams of sugar

  • Minimal ingredients

  • Ingredients that you can    pronounce

  • Protein powders can be adjusted for intolerances and allergies. Typically protein powders are dairy based (either whey or casein protein). However, there are also many great alternative sources, such as rice protein, soy protein, and plant based proteins (which are diary free and soy free).

    Mindful Moment

    "Each morning we are born again. What we do today is what matters most.”- Buddha

    Bottom Line

    Frozen fruits and vegetables are a great alternative to fresh or canned varieties. Whether trying to save money or time, frozen produce has a lot to offer. Just watch out for added ingredients that some food manufacturers sneak in there (e.g. butter, cheese, sauces).

    Protein shakes are also another great addition to your diet. They can serve as a meal replacement for anyone looking to clean up their diet a bit. When buying a protein mix, remember to look for one that has 20-25 grams of protein per serving, less than 8 grams of sugar, minimal ingredients, and ingredients that you can pronounce.

    As with any change, the start of a new school year can be disruptive to a child’s sleeping pattern. Avoiding caffeine in the evenings and creating a regular bedtime routine can help your child transition to the new routine.

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    Featured Recipe: Broccoli and Cheese Stuffed Spahetti Squash

    Take advantage of seasonal produce by making these broccoli and cheese stuffed spaghetti squash boats. This dish is a great source of fiber, potassium, Vitamins A and C, and calcium. Additionally, one serving contains 13 grams of protein, making it great to use as a main or side dish!

  • 1 spaghetti squash, cut in half
  • non stick spray
  • 2 cups chopped broccoli florets
  • 3 cloves garlic, minced
  • 1 tsp red pepper flakes
  • pinch of salt and pepper
  • 1 tsp Italian seasoning
  • 1/2 cup part skim shredded mozzarella cheese
  • 1/3 cup Parmesan cheese, shredded

  • Place spaghetti squash into a 350 degree oven on a baking sheet, flesh side down, cook for 50-60 minutes, or until squash is tender. Remove, and set aside to cool.

    In a skillet coated with nonstick spray, add red pepper flakes and cook for 30 seconds, stirring constantly. Add broccoli, garlic, and about 2 TBS water. Turn up the heat and sauté for 3-5 more minutes, or until the chopped broccoli is tender. Add mixture to a large bowl, discarding any left over water.

    Using a fork, scrape out the flesh/'spaghetti' of the squash, and add it to the large bowl with the broccoli mixture. Add Parmesan cheese, salt and pepper, and Italian seasoning to the mixture, stir to combine. Turn broiler on medium/high. Distribute the mixture back into the squash shells, then sprinkle 1/4 cup of mozzarella cheese on top of each squash half. Place shells into an oven safe baking dish/pan.

    Place under broiler. Remove when cheese is bubbling and browned, about 2-3 minutes. Remove and enjoy!

    Nutrition Information:
    Servings: 2      Calories: 184      Carbs: 12g      Fiber: 3g      Sugar: 4g                Fat: 9g            Protein: 13g        Sodium: 467mg     

    Featured Exercise: Core & Upper Body

    Featured Recipe from Domestic Superhero.