special-operations-nutrition-guide

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In This Chapter Dietary Approaches for the High Mileage SOF Vitamin M 17 The High Mileage SOF Warrior Antioxidants Arthritis and Musculoskeletal Injuries Weight Gain and Weight Management High Blood Pressure or Hypertension Coronary Heart Disease (CHD) Type II Diabetes Metabolic Syndrome Cancer Key Points • Try to maintain weight minimize weight cycling—multiple episodes of weight loss. • Pain from arthritis can be reduced by choosing healthy foods and foods high in anti-inflammatory compounds. • NSAIDs should be used on a very limited basis. • Foods, not supplements, should be the primary source of nutrients. Food is the best and cheapest way to take in essential nutrients. • The risks of developing hypertension, coronary heart disease, diabetes, and cancer increase with age. Eating the right type of foods can limit risk factors associated with these chronic diseases. The aging SOF warrior is concerned about general health. Punishment from years of heavy physical activity can take a toll on SOF warriors. This chapter will look at various diseases associated with aging and what can be done to promote good health into retirement. Major health problems can include arthritis, musculoskeletal injuries, weight gain, hypertension, coronary heart disease, Type II diabetes, metabolic syndromes, and cancer. Each will be briefly discussed. Dietary Approaches for the High Mileage SOF Many foods, or dietary components, contain biologically active substances that may confer health benefits or desirable physiological effects beyond basic <strong>nutrition</strong>. Such foods are now called “functional foods.” Knowing which foods contain these important components allows greater control of personal health through food choices. Foods that impart specific health benefits include fruits and vegetables, whole grains, fortified or enhanced foods and beverages. The health-promoting attributes of many traditional foods are being discovered, and new food products with beneficial components are being developed. Selected functions served by food components would include:
Table 17–1. Examples of Functional Food Classes Carbohydrates Carotenoids Fiber Flavonoids Isocyothionates Minerals Phenolic Acids Phytoestrogens Plant Sterols Prebiotics Probiotics Vitamins 188 • Restoring fluid balance. • Improving endurance. • Enhancing muscle strength. • Preventing muscle/joint injuries or fatigue. • Enhancing immune function. • Preventing heart disease and diabetes. • Preventing high blood pressure. • Reducing pain and inflammation. Click to look up information on various health topics, prescription and non-prescription drugs, and functional food classes. Dependence on Vitamin M (Ibuprofen) Ibuprofen is a non-steroidal anti-inflammatory drug (NSAID) used to relieve pain, fever, and inflammation. It is commonly known as Vitamin M among the SOF community because of its frequent use. Some SOF warriors are known to take up to 2 grams/day. The use of ibuprofen is not without risks. Common side effects include gastrointestinal distress, raised liver enzymes, salt and fluid retention, and hypertension. The risk of myocardial infarction appears to be higher among chronic users of ibuprofen than non-users. Some foods or food components can serve as alternatives to NSAIDs (see Chapter 12 for a list of these products). The alternatives are both dietary and exercise oriented. Table 17–2 presents a list of products that are recognized for providing pain relief. Some can be taken as foods rather than supplements. ==Click here for more information on inflammatory arthritis. ==Click here for more information on osteoarthritis. Table 17–2. Anti-Inflammatory Foods and Dietary Supplements Substances Glucosamine Significant Sources No food sources. Dietary supplements are derived from hard outer shells of shrimp, lobsters, and crabs. Chondroitin Vitamin E No food sources. Dietary supplements sources are derived from shark and beef cartilage or cow trachea. Poultry, seafood, vegetable oils, wheat germ, fish oils, whole-grain breads, fortified cereals, nuts and seeds, dried beans, green leafy vegetables, fruits, and eggs.
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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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12 Enemy Agents In This Chapter Smo
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126 The ability to focus attention
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128 Abuse and Alcoholism (NIAAA) ha
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130 • Slow down the healing of mu
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132 dose and frequency until no dru
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134 Androstenedione How It Works Do
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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 and 174: 160 Electrolyte Balance Excessive l
Page 175 and 176: 162 Table 15-6. Potassium Content o
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
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Page 195 and 196: 182 Researchers in Australia develo
Page 197 and 198: 184 regulate mood and relieve stres
Page 199: 186 In addition to alcohol-related
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
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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
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Page 225: 212 An Alkaline Diet The energy-pro
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