special-operations-nutrition-guide

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161 Table 15-5. Sodium Content of Foods Food Serving Size Sodium (mg) Bacon 3 oz 621 Canned chicken soup 1 cup 850 Cheese, American 1 oz 304 Cornflakes 1 cup 298 Cottage cheese ½ cup 459 Deli ham 1 oz 341 Deli turkey breast 1 oz 335 Olives, black 5 large 192 Peanut butter smooth, salted 2 Tbsp 147 Peanuts, dry roasted, salted 3 oz 691 Pickles, dill 1 large 1,731 Potato chips 1 oz 183 Pretzels 1 oz 486 Sardines 3 oz 429 Sauerkraut ½ cup 780 Soy sauce 1 tsp 304 Table salt 1 tsp 2,358 Tortilla chips 3 oz 669 Table 15-6. Potassium Content of Foods Food Serving Size Potassium (mg) Apricots, dried 10 halves 407 Avocados, raw 1 oz 180 Bananas, raw 1 cup 594
162 Table 15-6. Potassium Content of Foods Food Serving Size Potassium (mg) Cantaloupe 1 cup 494 Dates, dry 5 dates 271 Figs, dry 2 figs 271 Kiwi fruit, raw 1 medium 252 Lima beans 1 cup 955 Melons, honeydew 1 cup 461 Milk, fat-free or skim 1 cup 407 Nectarines 1 medium 288 Orange juice 1 cup 496 Oranges 1 orange 237 Pears, fresh 1 pear 208 Peanuts, dry roasted, without salt 1 ounce 187 Potato, baked, with skin 1 potato 1,081 Prune juice 1 cup 707 Prunes, dried 1 cup 828 Raisins 1 cup 1,089 Spinach, cooked 1 cup 839 Tomato sauce 1 cup 909 ==Nutrition advice for <strong>operations</strong> in a cold weather environment. ==More information on cold weather training. Winter squash 1 cup 896 Yogurt, plain, skim milk 8 oz 579 Missions in the Cold Exposure to a cold environment seriously challenges the human body. Blood vessels tighten to conserve heat and shivering is initiated to gener-
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The Special Operations Forces Nutri
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ii Authors Dr. Patricia Deuster, Ph
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iv Executive Summary 1 The Warrior
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vi per pound of body weight per day
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Table of Contents 1 The Warrior Ath
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x 11 Looking for the Edge- Dietary
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xii Principles of Good Eating Medit
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2 This manual is intended to be a r
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4 Sensitivity of Energy Balance The
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Name: Activity Obstacle course 4-mi
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8 Simple Carbohydrates: Simple suga
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10 fat consumption, excess fat can
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12 Where Did The Numbers Come From?
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14 Clenched Fist = 8 fl oz Baseball
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16 • Urine and stools. The easies
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18 Fluid Replacement Beverages If t
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4 High Performance Catalysts In Thi
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22 Table 4-1. Examples and Comparis
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24 • Keep foods out of direct lig
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26 take. Also, requirements might b
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28 Vitamin and Mineral Dietary Supp
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30 Table 4-4. Nutrients and Their T
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32 % of Energy Everyday Nutrition a
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34 Too rigorous a training program
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36 Nutritional intervention within
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38 Blood Glucose (mM) = =Click here
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Table 5-3. Good Potassium Sources F
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42 Table 5-5. Criteria for COTS Rec
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44 These CHO-rich supplements are u
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46 A balanced meal includes foods f
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➀ ➁ ➂ Sample label for Macaro
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50 • Fruit: Grab several pieces o
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7 Optimal Choices for Eating Out In
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Main Meal The main course, or main
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56 Drink only one glass of wine ver
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58 adequate vitamins and minerals,
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8 Healthy Snacking In This Chapter
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62 Work Stash snacks at work Good s
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64 dosage reported on the food labe
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9 Secrets to Keeping Lean In This C
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68 CHO and Endurance The figure bel
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70 Protein Needs Although protein r
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72 ally not a problem, unless you a
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10 Bulking Up In This Chapter Benef
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76 weight or sets of exercise, and/
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78 Victims of Bigorexia Bigorexia,
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80 (whole grains, beans, and pasta)
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82 Table 10-3. Nutritional Tips for
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84 Dietary Supplements and the Law
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86 Table 11-1. Common “Stackers
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88 ==Jump to: Bitter Orange Boron B
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==Jump to: Bitter Orange Boron Bran
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106 ==Jump to: Bitter Orange Boron
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108 ==Jump to: Bitter Orange Boron
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Page 137 and 138: 12 Enemy Agents In This Chapter Smo
Page 139 and 140: 126 The ability to focus attention
Page 141 and 142: 128 Abuse and Alcoholism (NIAAA) ha
Page 143 and 144: 130 • Slow down the healing of mu
Page 145 and 146: 132 dose and frequency until no dru
Page 147 and 148: 134 Androstenedione How It Works Do
Page 149 and 150: In This Chapter The Meal, Ready-to-
Page 151 and 152: 138 Light Weight Rations Survival,
Page 153 and 154: 140 First Strike Rations Negative e
Page 155 and 156: 142 Composition of Rations for Comb
Page 157 and 158: 144 As you deploy to different regi
Page 159 and 160: 146 ers visit your office or, as yo
Page 161 and 162: 148 Fruits and vegetables can be ju
Page 163 and 164: 150 Whenever possible, you should c
Page 165 and 166: 152 Several Days Before a Mission T
Page 167 and 168: 154 Hydration Status Since water is
Page 169 and 170: 156 Limit use of non-issue food ite
Page 171 and 172: 158 and avoid new non-issue foods w
Page 173: 160 Electrolyte Balance Excessive l
Page 177 and 178: 164 Example: clude coffee, teas and
Page 179 and 180: 166 Weight Loss ==Nutrition advice
Page 181 and 182: 168 with markers of oxidative stres
Page 183 and 184: 170 • Unconventional Warfare. •
Page 185 and 186: 172 SDV Operation OPORDER: Duration
Page 187 and 188: 174 Nutrition Suggestions: • Puri
Page 189 and 190: 176 Table 15-12. Special Reconnaiss
Page 191 and 192: 178 Table 15-13. Nighttime Air Miss
Page 193 and 194: 180 work related conflicts may occu
Page 195 and 196: 182 Researchers in Australia develo
Page 197 and 198: 184 regulate mood and relieve stres
Page 199 and 200: 186 In addition to alcohol-related
Page 201 and 202: Table 17-1. Examples of Functional
Page 203 and 204: 190 Coenzyme Q10 is sold as a dieta
Page 205 and 206: 192 Preventive Measures • Increas
Page 207 and 208: 194 Lowering Risks The risk of CHD
Page 209 and 210: 196 Table 17-5. Nutrients that Prot
Page 211 and 212: 198 Type II Diabetes The incidence
Page 213 and 214: 200 A healthy diet is achieved by b
Page 215 and 216: 202 Table 18-1. Content of EPA and
Page 217 and 218: 204 sumption is an example where th
Page 219 and 220: 206 One of the primary reasons for
Page 221 and 222: 208 Table 18-4. Types of Phytonutri
Page 223 and 224: 210 casions. Also, many high-fiber
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212 An Alkaline Diet The energy-pro
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