January 2016 Balance Newsletter (healthy weight nutrition and fitness)

January 2016 In This Issue Dietary Supplement Facts Fitness and You Your Health and You New Year New You Challenge ShipShape Program Nutrition Classes Tobacco Cessation-Class Schedule Health Promotion Calendar Health Promotion Services Meet the Staff

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Dietary Supplement Facts

Dietary Supplements Americans spent about $36.7 billion in 2014 on dietary supplement according to Nutrition Business Journal. Supplements are often available without a prescription and come in pill, oils, or powder form. There are many reasons why people take them: to meet their vitamin and mineral needs, increase protein or calorie intake, or improve their health. However, the health claims that supplements promise are not always based on sound evidence and sometimes they can interact with certain medications. The supplement industry is regulated by the Food and Drug Administration under the Dietary Supplement Health and Education Act of 1994. If you are interested in taking a supplement, the first step is to determine if you need one. Speaking to your primary care physician or registered dietitian nutritionist can provide you with some guidance. If you are taking or considering using a supplement, the Human Performance Resource Center’s “Dietary Supplements: Check the Label First” can help you determine if the product is right or safe for you: http://hprc-online.org/dietary-supplements/files/HPRC_DietarySupplements_083113.pdf.

1. Nutrition Business Journal. NBJ's Supplement Business Report 2015. Penton Media, Inc., 2015.

Nutrients Found on Your Plate • Vitamin A (essential for vision). Sources: carrots, sweet potatoes, spinach, kale • Vitamin B (needed as part of metabolic process). Sources: meat, poultry, fish, milk, enriched grains • Iron (formation of hemoglobin). Sources: meat, poultry, fish, beans, spinach • Vitamin E (acts as antioxidant). Sources: Nuts, seeds, vegetable oils, leafy greens, whole grains • Calcium (builds bones). Sources: yogurt, milk, kale, soy milk • Vitamin D (maintains blood levels of calcium). Sources: fortified milk & cereals, fatty fish • Potassium (balances fluids in the body). Sources: grains, legumes, meat, milk The following sites are great resources to find more information about supplements: 1. Office of Dietary Supplements: https://ods.od.nih.gov 2. Human Performance Resource Center: http://hprc-online.org/ 2 3. Food And Drug Administration: http://www.fda.gov/Food/DietarySupplements/

Fitness and You

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5 Goal Setting Tips!

Ms. Marley Oldham ACE CPT, CSCS, DTR Fitness Director Make your goals “SMART”! Specific Measurable Attainable Reasonable and Time bound. For example “I want to lose weight” verses a SMART goal is “I want to lose 1-3lbs each week until I lose 10lbs.”

Know your vices, and know you motivational tools.

Know what areas you struggle with and identify what positive changes you can make to work towards a healthier lifestyle. Some common vices include; sweets, sodas, portion control, fast foods, lack of exercise routine.

Start small! Keep your goals realistic and reasonable.

Cold turkey quitting a lifelong habit will more often than not bring you right back to square one! Start by slowing omitting or scaling back on some of your vices.

For example an easy small goal would be to start food journaling a few times a week and increasing water intake to minimum half your body weight in ounces.

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Stick with it for at least two weeks. You probably have heard it take two weeks to form a habit. Waking up just 30min earlier for a workout gets a lot easier when it’s become a routine!

Make is something you enjoy! You are more likely to reach your goals if it’s something you like. So keep it fun, keep it interested, and you’re more likely to keep and meet your New Year’s Resolutions!

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Your Health and You

Prevention of High Cholesterol and High Blood Pressure Hospitalman Damarias Wilcox USNH Yokosuka Family Practice Typically, blood pressure increases with age. Risk of high blood pressure begins to climb when men hit age 45, although it can occur in younger men. Obesity or a family history of high blood pressure also increases your risk. High blood pressure is especially dangerous because people can have it for years without knowing. In fact, one in three Americans with the condition doesn’t know it. Despite these gloomy statistics, high blood pressure is not inevitable. Normal blood pressure is considered to be anything below 120/80. Prehypertension is defined as a systolic reading between 120 and 139 and a diastolic reading between 80 and 89. Hypertension is defined as blood pressure of 140/90 or higher. If you are concerned about your blood pressure, talk to your health care provider immediately.

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High cholesterol, also called hypercholesteremia, puts men at greater risk for heart attacks, strokes, and artery disease. For many men, the risk from high cholesterol starts in their 20s and increases with age. High cholesterol tends to run in families, but a variety of lifestyle choices, including diet, activity, and body weight also affect cholesterol levels. The first treatment of choice for high cholesterol is adopting a healthier lifestyle. In many people who have cholesterol borderline high cholesterol, healthier eating habits can bring levels down to normal. If lifestyle changes are not enough, a variety of cholesterol-lowering medications are available.

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Nutrition Class Schedule

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When: January 16, 2016 (Friday) Testicular Cancer Prostate and Testicular Cancer Location of Classes: BY: LCDR Elizabeth Gloor, NP-C Testicular cancer, though rare, is the most common cancer in men aged 15-34 USNH, Yokosuka Command Auditorium years.

Caucasian men are four times more likely than African American men to have USNH Yokosuka Family Practice

testicular cancer. It can usually be cured, even in late stages of the disease. There is no standard or routine screening test for testicular cancer. Most often, testicular cancer is first found my men themselves, either by chance or during self-exam. If a lump is found in the testicle by the patient or during a routine physical exam, tests may be done to check for cancer. To learn more, visit http://www.cancer.org/cancer/testicularcancer/

Basic Nutrition Class Time: 09:00 – 10:00am Diabetes Nutrition Class Time: 10:30 – 11:30am

Prostate Cancer

Prostate cancer is one of the most common cancers in American men, and in most men, it grows very slowly. Age, race, diet, family history – even a sedentary lifestyle – may all play a part in contributing to your prostate cancer risks. To learn more, visit http://www.cancer.org/cancer/prostatecancer/ Most prostate cancers are first found during screening with a prostate-specific antigen (PSA) blood test and/or a digital rectal exam (DRE). In 2013, the American Urological Association (AUA) published a new guideline on prostate-specific antigen (PSA) screening: Routine PSA screening is not recommended in men under 40 years. Routine PSA screening is not recommended in men between the ages of 40-54. *For men younger than 55 years at higher risk (i.e. positive family history or African American race), decisions regarding prostate cancer screening should be individualized.

For men ages 55-69 years, the decision to undergo PSA screening involves weighing the benefits of preventing prostate cancer against the known potential harms associated with screening and treatment. The greatest benefit of screening appears to be in men ages 55-69 years. A routine screening interval of two years or more may be preferred over annual screening in those men who have participated in7 shared decision-making and decided on screening.

Routine PSA screening is not recommended in men age 70+ years or any man with less than a 10-15 year life expectancy.

DCS Link:

https://conference.apps.mil/webconf/3a3f3c381cf86884cc472fb1e3190545

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For your convenience patients can access DCS link from home or work center.

For seat reservation and/or instructions on how to access DCS link please contact 243-7128. Thank you.

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Meet The Staff

From left to right: HN Shaquille Hill (Health Tech.), LT Daniel Crouch ( Director Of Health Promotion), HN Prince Delyons (Health Tech.), HM1 Danny Brown (LPO), HN Mario Camacho ( Health Tech.), Mrs. Mary Cobb (Secretary)