Balance Newsletter March 2016

March 2016

In This Issue National Nutrition Month The Foods We Eat Smart Shopping Smart Shopping (continued) Sound Habits of Exercise Commissary Tour Event Savor the Flavor Event Nutrition Classes Tobacco Cessation-Class Schedule Health Promotion Calendar Health Promotion Services Meet the Staff

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National Nutrition Month

Ensign Mari Moffitt’s Contribution to Dietetics By: Lt. j.g. Naomi Harless, MS, RDN, MSC, USN March is National Nutrition Month, an annual campaign created by the Academy of Nutrition and Dietetics who are dedicated to promoting healthy living and making informed choices regarding eating and exercise. This year’s theme is “Savor the Flavor of Eating Right”, which encourages everyone to focus on cultural traditions, experience delicious flavors, and enjoy them with good company all around.

March 9th is Registered Dietitian Nutritionist Day, a day to recognize the nutrition experts worldwide. Take a moment to recognize the dietitians at U.S. Naval Hospital (USNH) Yokosuka, Japan who make it their passion to create positive lifestyle changes through the prevention and management of chronic disease with one-on-one counseling, classroom instruction, outreaches, and menu enhancement. Registered Dietitian Nutritionist (RDN) may be a mouthful to say, but it’s important to understand that 2

all registered dietitians are nutritionists, but not all nutritionists are registered dietitians.

I’d like to take a moment to recognize Ensign Mari Moffitt, Registered Dietitian Nutritionist, MSC, USN at USNH Yokosuka. Her refreshing attitude sets a positive example in our department and within the hospital, and she consistently demonstrates confidence with patients who come to see her on a daily basis. She spends countless hours ensuring that nutritional information being put out is clinically sound and evidencedbased. Along with work at the hospital Ensign Moffitt is an advocate for increasing public awareness of eating right and staying active through multiple community outreaches with tenant commands ashore and afloat in Yokosuka as well as Atsugi and Camp Zama. She is continually the first one in to work and the last one to leave. Throughout all this she stays exceptionally humble, and does not like to be placed in the spotlight. However in recognition of her contributions to this command and to the field of dietetics, please take some time out of your day and thank Ensign Mari Moffitt for all she does at USNH Yokosuka. Have you hugged a dietitian today?

The Foods We Eat

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NUTRITION AND HEALTH Major Nutrients

Other Nutrients

Carbohydrates  Supply energy that is easy for the body to use Protein  Builds body tissue, regulates water balance and fights disease Fat  Provides a concentrated sources of energy for the body to store Protein

Water

Carbohydrates

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Minerals  Regulate many body functions  Build and renew bones, teeth, blood and tissues Vitamins  Break down other nutrients into smaller parts so that the body can use them

Water  Keeps substances in solution in body tissue  Regulates body temperature, circulation, and excretion

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Smart Shopping saver. Group ingredients according to the layout of your store to help get you to the checkout lane quicker.

Planning Before, During, & After You Grocery Shop By: Lt. j. g. Naomi Harless, Registered Dietician MS, MSC, USNH Yokosuka, Going to the grocery doesn’t have to be a complicated mess, but too often consumers become overwhelmed during their visit. Whether it is because of too many product choices available, confusion over product labeling, or lack of cooking skills, all can be factors associated with convenient food purchasing and consumption, and buying more than planned. A consumer’s time in the grocery store is valuable. Make your shopping experience less stressful and more meaningful by following the tips below on how to make better choices for you and your family.

Take inventory Make note of foods you may already have on hand so that you do not grab more than needed. It is also important to make note of foods that may be thrown out often due to spoilage. Perhaps it may be better to make another trip mid-week for a produce run. It is best to keep these things in mind before your next trip to prevent food waste and money down the drain.

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Plan recipes ahead The reality is that situations may change day-to-day because nobody knows how they’re going to feel or what kind of day they’re going to have at work, but it’s best to have some ideas in mind. Pick a day for your weekly meal planning. Search for favorite ingredients online to find recipes from various websites. Try www.eatingwell.com or www.cookinglight.com for healthy recipe ideas.

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Know the layout of your store & create a shopping list 4 Every store can be different, but they generally have the same layout. Having a list of ingredients beforehand can be a big time

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Eat before going to the store Shopping for food on an empty stomach may cause you to buy higher calorie foods than you anticipated. Have a snack that provides a good source of protein and fiber to keep you full while you shop such as an apple and handful of almonds or low-fat Greek yogurt with berries.

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Don’t forget the coupons Stop by Fleet and Family and grab coupons that are already sorted out for you. It’s a no-hassle way of obtaining the items you want at an even more discounted price. The coupons are good for 6 months past the expiration date.

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Perimeter shopping?

You may have heard that shopping the perimeter of the grocery store supplies the most health benefits over those inner isles. Shopping the inner part of the store is just as important! Skip out on the inner isles and you miss a number of foods with important health benefits such as whole grains, nuts, seeds, beans, herbs, spices, and soup stocks.

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Know your budget Come with a cost in mind, but understand that eating healthy isn’t always expensive. Have you ever thought about trying plant-based proteins? Beans, lentils, quinoa, and tofu are some examples of inexpensive foods that can be used instead of meat at least once per week.

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Smart Shopping Continued

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Know what’s in-season Fresh fruits and vegetables should be bought while inseason for optimal nutrient quality and cost savings. Purchase off-season fruits and vegetables in the frozen section. These foods are picked at their peak to maintain those important nutrients.

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Time to prep Get the storage containers out for all that produce. Slice and dice them for easy additions to salads or grab-n-go snacks through the week.

Do you have kids? They can help too by peeling, cutting, assembling, and putting groceries away.

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Stock the fruit bowls The most visible foods are the foods that are typically eaten first.

Keep fresh fruit on the counter or kitchen table and replenish daily. When it’s time for snacking you’ll have healthy options readily available. Fresh fruit in clear sight makes for healthy after school snacks for the kids. Pair those fruits up with some string cheese, nuts, or yogurt for a fulfilling snack in between meals.

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Want to know more about navigating the grocery store? A dietitian will be providing grocery store tours on Yokosuka Naval Base during the month of March for National Nutrition Month on March 7th, 14th, and 28th at 0900. A dietitian will also be providing a grocery store tour on March 24th on Atsugi Air Force Base at 1000.

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Healthy Habits Of Exercise

By: Hospital Corpsman 3rd Class Prince Delyons USNH Yokosuka Health Promotion In order to exercise efficiently and effectively it is essential to maintain a few habits throughout your workout. For instance, it is important to stretch before and after each workout. The reason you stretch is so that your muscles will be more elastic and prepared for any activities that you are about to participate in.

Without stretching beforehand, you are more likely to cause harm since your muscles are not prepared for the workout. Stretching afterwards is very important so that your muscles will continue to maintain their elasticity. Keep in mind that it is also very important to do your exercises properly in order to prevent injuries. When it comes to the exercise you should focus on quality versus quantity and ensure that you can do the exercise properly. This mentality will help protect you from injury. Lastly, it is important to stay hydrated at all times. Hydration plays a major factor when it comes to exercise since the muscles rely on water to be the conductivity medium.

In other words, the more water you have the better you can utilize your muscles.

These are just a few healthy exercise habits that you should include in your workout routine at all times.

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USNH Nutrition Clinic for National Nutrition Month is proud to host a

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Dates: March 7, 14, & 28 Time: 0900 - 1000 Location: Yokosuka Commissary If you are interested please call 243-7128 for a reservation.

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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 in9 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), HM3 Prince Delyons (Health Tech.), HM1 Danny Brown (LPO), HN Mario Camacho ( Health Tech.), Mrs. Mary Cobb (Secretary)