1 Performance Triad – Activity, Nutrition, Sleep Sept 2015 LTC Christine Edwards, RD

2 Performance Triad

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4 Misconceptions Sleep-deprived soldiers believe they are less vulnerable to the effects of sleep loss because they believe they need less sleep or can tough it out Soldiers who fall asleep at inappropriate times do so out of negligence, laziness, or lack of willpower. Truth Sleep deprivation leads to loss of self-awareness of one’s own impairment Soldiers who routinely get 5-6 hours of sleep perform similar to a person with a blood alcohol content of 0.08 and are highly prone to micro-sleep. Fatal errors can occur.

5 10 Effective Sleep Habits for Everyone Create a sleeping environment Remove distractions Stop caffeine 6 hrs. before bed Don’t drink alcohol before bed Get exercise in early Don’t go to bed hungry Maintain a consistent routine Get out of bed if you can’t sleep Nap wisely Move bedroom clocks

6 Be active for good health Train smart Prepare to perform Resistance training Running Avoid prolonged sitting

7 Being physically active will help you be the best – Be all that you can Be! Prolonged sitting increases the risk of blood clots, diabetes, heart disease, cancer, obesity, and death. Regular exercise does not counteract the ill effects of sitting…keep moving! Everybody should move at least 10 minutes of every hour and walk 10,000 steps a day to maintain health. Regular movement increases blood flow, breaks down fat, burns calories, and may increase your life expectancy. Resistance Training 2 x per week for 45 minutes can increase your metabolism. (12 weeks increased BMR by 500 calories/day).

8 A well-balanced and nutritious diet is critical for maintaining peak performance and good health Benefits of proper fueling (every meal, every day) include: Maintaining a healthy weight Increased energy, endurance, focus and concentration Decreased post-exercise muscle soreness Reduced risk of heart disease, cancer, and other debilitating chronic diseases

9 Similar key nutrition messages within Performance Triad Eat a variety of nutrient-rich whole foods and balance calories to manage weight You can’t out exercise a bad diet Meal timing is important and mission-specific Stay well hydrated Be smart about supplements

10 Go For Green

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Teaching Kitchen and Self-Care Educational Program: Operation Supplement Safety OPSS September 2015 LTC Christine Edwards, RD

Learning Objectives Discuss supplement usage and safety Alcohol and Metabolism

Key Messages It’s ALWAYS better to use food because Supplements are not as complete as food Supplements can be more expensive than food Supplements can be dangerous to health Supplements are not FDA-tested or -approved before marketing Choose wisely: Get the facts first! Know how to spot red flags Know what to look for on a label

Is it safe? Evidence-based approach: Use OPSS High-Risk card No ingredients listed as “blends”, “proprietary blends,” or “delivery systems”? All ingredients have DVs* less than 200%? No caffeine or caffeine limited to no more than 200 mg/serving/day? Is it third-party certified/verified? * DV = Daily Value, the recommended daily amount of a particular nutrient % is usually based on a 2,000 calorie diet

Does it work? Check Natural Medicines Comprehensive Database (NMCD) Visit hprc-online.org to get account and learn Ask yourself why you’re taking this product Talk to your provider/dietitian

DMAA 1,3-dimethylamylamine 1,3-dimethylpentylamine 2-amino-4-methylhexane 2-hexanamine,4-methyl-(9Cl) 4-methyl-2-hexanamine 4-methyl-2-hexylamine 4-methylhexan-2-amine (IUPAC) C7H17N (chemical formula) CAS Crane's bill extract 200:1 (misnomer; not necessarily DMAA) dimethylamylamine (DMAA) dimethylpentylamine (DMP) DMAA Floradrene. Geranium extract Geranium flower extract Geranium oil Geranium oil extract Geranium stems and leaves Metexaminum Methexaminum Methylhexanamine (MHA) Methylhexaneamine (MHA) Pelargonium (various) Pentylamine synthetic geranium

OPSS Resources for Warfighters OPSS “Ask the Expert” button High Risk Supplements List HPRC-online.org/opss Learn More: Human Performance Resource Center

Go to the Human Performance Resource Center (HPRC) web page online.org/ Click on the OPSS link in the top right corner

Click on “For the WarFighter”

Select the “Apps” tab

Supplements: Take Home Messages Note any dietary supplements you may take and write down the reasons you take each one Focus on obtaining nutrients through food first. Changing diet and exercise patterns IS harder than popping a supplement pill. Stick to standard recommended doses – say no to “megas” and “super” supplements and fortified foods. More is not always better. Consider adding extra vitamin D (men and women) extra Iron (Women) Other nutrients frequently insufficient: potassium, dietary fiber, calcium, and Omega 3 (DHA and EPA) Check out the OPSS website

Alcohol Metabolism

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