Tag Archives: healthy behaviors

The Costs of Hidden Sugar

Soda_Cans

The average American eats about 5,000 tablespoons of sugar per year, amounting to roughly 152 pounds (or the weight of one person)[i].  That’s three pounds or six cups of sugar per week! Many of today’s health disparities are related to the increased consumption of added sugar and refined fats, including the rise of diabetes, hypertension and childhood obesity[ii].

Unlike naturally occurring sugar – such as the sugar found in milk or fresh fruit – added sugars are those that do not naturally occur in the food themselves. Rather, these sugars are added to a food or beverage during processing or preparation before packaging. Added sugars appear in many forms and often crop up unexpectedly, along with added fats and other harmful ingredients. We consume them so frequently that our bodies begin to crave them, deteriorating our health while boosting the packaged and fast food industry’s profit margins.

You may have experienced the power of a sugar craving and chalked the urge up to your “sweet tooth.” But you may not be aware of how addictive these sugars actually are. Studies have shown that Oreo cookies are more addictive than heroin[iii].  The brain views sugar as a reward, so the more we eat it, the more we want. Since the 1970s, added sugar intake in the United States has risen dramatically. The increased consumption of High Fructose Corn Syrup (HFCS) – the prevailing sweetener used to flavor popular beverages in the United States – has been found to mirror the growth of the obesity epidemic.

Finding ways to cut down or eliminate added sugar from your diet can be tricky if you don’t know what to look for (not all sources are as obvious as Oreos). Here are a few facts and FAQs to help you uncover hidden sugars and make more informed decisions.

Added sugars hiding out on your food labels go by different names. Here are just a few to look out for (there are more!):

Anhydrous Dextrose Molasses
Brown Sugar Nectars (e.g., Peach Nectar, Pear Nectar)
Confectioner’s Powdered Sugar Pancake Syrup
Corn Syrup Raw Sugar
Corn Syrup Solids Sucrose
Dextrose Sugar
Fructose White Granulated Sugar
High-Fructose Corn Syrup (HFCS) Cane Juice
Honey Evaporated Corn Sweetener
Invert Sugar Crystal Dextrose
Lactose Glucose
Malt Syrup Liquid Fructose
Maltose Sugar Cane Juice
Maple Syrup Fruit Nectar
Agave Allulose

Know the foods that often have sugars added to them. Again, there are more! Be sure to read the labels to look for the aliases above.

Peanut Butter Ketchup
Salad Dressing Yogurt
Granola Bars Frozen Meals
Spaghetti Sauce Dried Fruit
Fruit Juice BBQ, Sauces and Marinades
White Wine Canned Fruit and Vegetables
Applesauce Breakfast Cereal
Protein Drinks (including Ensure or Boost) Soups
Breads & Crackers Baked Beans
Pastries (Cake, Pies, Cookies, Muffins) Energy Drinks (Monster, Red Bull)
Candy and Ice Cream Electrolyte Drinks (Gatorade, Powerade)
Beverages (Soda/Coffee/Vitamin Water) Flavored Potato Chips


Know how much sugar is recommended and safe to consume.
Dietitians and other health experts recommend getting ten percent or less of your daily calories from sugar. This equals 13.3 teaspoons of sugar per day if you’re consuming 2,000 calories. Beware, the average 12-ounce soda contains 16 teaspoons of sugar! Just one soda per day could lead to a weight gain of 15 pounds in a year.

Sugar does not provide any additional vitamins or minerals that assist the body in its daily functions to promote energy and a healthy lifestyle.  For example, a two-ounce chocolate bar has 30 grams of sugar and the same calories as three medium bananas. Bananas are low in fat and high in vitamins, minerals and fiber. Despite containing natural sugar, bananas will satisfy your sweet craving while helping you feel fuller longer. Natural sugars found in whole fruit don’t affect the body the same way due to their naturally occurring fiber.

So, are artificial sweeteners a better swap?
Artificial sweeteners may seem like an appealing substitute for the taste of sugar without the calories, but they come with some not-so-sweet trade-offs. Per the Food and Drug Administration (FDA), artificial sweeteners that have been approved for use and are Generally Recognized as Safe (GRAS) include sucralose, saccharin, acesulfame, aspartame and neotame. However, studies have shown that frequent consumption of artificial sweeteners may lead to increased weight gain and overall increase in body mass index (BMI)[iv] . The perception of saving calories from artificially sweetened snacks or sodas may lead to replacing those calories through other sources. In other words, you may give a slice of cake the greenlight because you feel like you’ve made a healthy choice by drinking a diet soda with your lunch. Additionally, artificial sweeteners may alter the way we taste food due to their intensity, which can make less sweet foods – such as fruits and vegetables – undesirable[v].

Are fat-free snacks better?
No. Typically foods are flavored three ways: with fat, sugar and sodium. So, if one of the item is removed then other two are likely increased. Fat-free cakes, cookies and ice cream can have up to twice as much sugar than the regular serving.  Looking at the food label ingredient can help determine if that food item is a smart choice.

How to read the ingredients list.
Names of ingredients are listed in the order of the amount that the food contains, from the most to the least. For example, the Kellogg’s Raisin Bran Crunch ingredients list begins with whole grain wheat, sugar, raisins, and rice. The most abundant item found is whole grain wheat, the second most abundant is sugar, then raisins and so forth. Brown sugar syrup, glycerin, corn syrup, molasses and honey are also on the list (sources of added sugar). This one cereal contains five different types of sugar or sugar-like substance. Not quite as healthy as you may have thought.

So, what can I eat?
Practice small swaps to help you see progress, such as exchanging your lunchtime soda for twelve ounces of water (sparkling water is a healthy bubbly alternative), or packing fresh fruit and nuts rather than heading to the vending machine during your mid-day slump. Weaning yourself off of sugar isn’t easy, but you can find balance by integrating more complex carbohydrates (such as whole grains) into your diet and allowing yourself a small portion of a sweet treat every once in a while rather than quitting “cold turkey.”

Sugar takes a toll on the body and mind, with the slump following a sugar rush possibly accelerating mood disorder symptoms. It’s also been shown to negatively impact memory. With excess sugar leading to short-term impacts, such as weight gain, and long-term impacts that can shorten your lifespan, such as diabetes, it’s increasingly important to pay closer attention to what you eat. For more information, check out the healthy eating resources at Navy & Marine Corps Public Health Center, NOFFS Fueling Series and eatright.org.

LT Pamela Gregory, OPNAV N17 Nutrition Program Manager, is a Registered Dietitian with nine years’ experience in counseling a wide variety of clientele on nutrition and health-related diseases/ topics. LT Gregory uses a functional nutrition approach to assist clients in their treatment phase.

 

[i] http://www.dhhs.nh.gov/dphs/nhp/documents/sugar.pdf

[ii] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892765/

[iii] http://www.sugarscience.org/the-growing-concern-of-overconsumption/#.WJit4Gq7pIB

[iv] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3210834

[v] http://www.health.harvard.edu/blog/artificial-sweeteners-sugar-free-but-at-what-cost-201207165030

Mind Over Mood: Six Ways to Think Positively

Mind_Over_Mood_blog_image

Positive thinking can improve your mood and help you keep stress in check. Here are six ways you can turn negative thoughts into positive thoughts:

  1. Don’t Overgeneralize. Overgeneralization is the belief that because something happened once it will happen again.
  • You have trouble sleeping this week and think “I will never get a good night’s sleep.” Instead, replace never with more accurate words such as sometimes or occasionally.
  1. Manage your Mental Filter. Using a mental filter means focusing on the negative details of a situation and ignoring the positive aspects.
  • Your children say they love you but wish you would not yell so often and you think “I am a terrible parent.” Instead, challenge yourself to use a calm, positive tone in the future.
  1. Avoid Jumping to Conclusions. Jumping to conclusions is quickly making assumptions without all the facts.
  • A friend has not returned your phone call and you think “I must have done something to anger him.” Instead, allow yourself time to rethink what may have happened and check in with him again.
  1. Beware of Magnification. Magnification is blowing negative situations out of proportion.
  • Your boss points out an area where you can improve and you think “I am awful at my job.” Instead, choose not to let a small mistake overshadow your accomplishments.
  1. Drop the Labels.Labeling is attaching a general label to yourself or others based on a limited amount of information.
  • You forget about a doctor’s appointment you scheduled and you think “I am an idiot.” Instead, remind yourself that you only missed one appointment and come up with a reminder system for the future.
  1. Relieve yourself of Blame.Blaming is holding yourself responsible for an act you did not do or placing your pain onto others.
  • You and your spouse get in an argument and you think “It’s all your fault. You always make me angry.” Instead, use your energy to solve problems together instead of placing blame.

Cognitive Behavioral Therapy Support

Cognitive behavioral therapy is a type of counseling used to help you understand and change the way you think and behave. Try the following strategies on your own to increase your positive thinking:

  • Identify Your Negative Thoughts. Write them down and determine which forms of negative thinking you use often. Use the above examples to replace negative thoughts with positive ones.
  • Examine the Evidence. Ask yourself if your negative thoughts are actually true. List the evidence that supports and goes against your thoughts. Come up with a more balanced thought that takes all the evidence into consideration.
  • Show Yourself Compassion. Avoid putting yourself down. Treat yourself in the same kind way you would treat a friend.

The way you choose to think about an event in your life can influence how you feel and act. Challenge yourself to recognize and change negative thoughts as a way to improve your mood and behavior.

This article was contributed by the Real Warriors Campaign and can be viewed in its original form at www.realwarriors.net/veterans/treatment/positivethinking.php.

Fatigue: “The Big Grey Elephant in the Room”

USS Freedom, LCS-1 swaps crew

As Sailors, sleep can seem like a luxury or low priority relative to mission demands, and surviving off of little to no sleep is often worn like a badge of honor. However, the amount of sleep the body needs doesn’t vary by individual—seven to eight hours of uninterrupted sleep per night is ideal for all Sailors, according to Naval Postgraduate School’s Crew Endurance website.

The 2011 DoD Health Behaviors Survey of Active Duty Personnel found that less than 50 percent of active duty service members get at least seven hours of sleep per night, increasing risk for a myriad of psychological health issues such as depression, anxiety and suicide risk.

A good night’s sleep is so vital that even slight deprivation can negatively affect performance, memory, mood and judgment, as well as one’s perception of and response to stress. When you’re sleepy, you may feel irritable, lack motivation, or lose patience more quickly, impacting everything from decision-making and impulsivity, to family relationships and operational readiness.

Crew Endurance, developed by Naval Postgraduate School with collaboration from Navy’s Operational Stress Control Program, offers practical tips, research and operational tools for promoting adequate rest. To build your endurance:

  • Aim for seven to eight hours of uninterrupted sleep per night, preferably at the same time each day. While uninterrupted sleep is ideal, compensating for any sleep deficit with a nap has proven benefits. A twenty-minute nap can help mitigate the effects of extended periods without rest on the mind and body, giving you a power boost. Avoid trying to plow through your day without adequate rest. Going 22 hours without sleep has the same effect on performance as being legally drunk!
  • Avoid large meals and vigorous exercise close to bedtime. Consuming a nutritious and balanced diet is essential for fueling the mind and body, however, eating large meals before bedtime can lead to sleep disturbances. Aim to make your last meal of the day your smallest, and avoid alcohol in the last few hours before bedtime. Similarly, while exercising regularly can lead to stable energy throughout the day, avoid exercising within two to three hours before going to bed. For fitness and nutrition tips, check out Navy Physical Readiness.
  • Use caffeine strategically. Coffee and other caffeinated beverages are best suited for the first part of your shift to promote alertness. However, caffeine, including soft drinks, should be avoided before bedtime. Instead, hydrate with nature’s best: water.

Other tips for promoting optimal rest include blocking light and limiting noise in your sleep environment by using eye masks and ear plugs. It’s also preferable to use bright light in the workspace to aid the body’s natural circadian rhythm.

There are several ways to promote healthy sleep and work patterns at the command level as well, such as the Circadian-Based Watch Schedule, which has been tried by more than a dozen ships around the fleet. A circadian-based watchbill is any schedule which is built around a 24-hour day, with stable sleep periods each day vice those built upon 15, 18 or 20 hour days. In combination with adjusting meal hours, allowing adequate time for physical training and holding most meetings mid-day, Circadian-Based Watch Schedules can promote crew alertness, optimize readiness and enhance command climate.

To learn more about sleep, test your fatigue level or find out how your command can implement a Circadian-based Watch Schedule, visit Crew Endurance at my.nps.edu/web/crewendurance/index.

New training on the horizon!

Did you read the recent NAVADMIN message regarding updated versions of the Petty Officer Selectee Leadership courses? Great changes are on the horizon, and of course, we at N171 could not be more excited!

NAVADMIN 207/13, released on 28 AUG, shared the incorporation of Operational Stress Control (OSC) and Sexual Assault Prevention and Response (SAPR) modules as mandatory instruction to newly selected E-4 to E-6 petty officers. Courses affected include: Petty Officer Selectee Leadership Course (POSLC), Petty Officer Second Class Selectee Leadership Course (PO2SLC), and Petty Officer First Class Selectee (PO1SLC) Leadership Course.

“The incorporation of these modules is a terrific accomplishment for our Navy,” commented CAPT Kurt Scott, N171 Resilience Chief. “It’s our perfect opportunity to encourage healthy behaviors and decision-making that our young leaders can emulate throughout the Fleet and within their own families.”

The updated courses are available for viewing and download on Navy Knowledge Online (NKO).

For more information about the Navy’s Center for Personal and Professional Development (CPPD), visit https://www.netc.navy.mil/centers/cppd.