special-operations-nutrition-guide

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189 Table 17–2. Anti-Inflammatory Foods and Dietary Supplements Substances Selenium Omega-3 Fatty Acids Capsaicin Cream (from chili peppers) Bioquercitin Methylsufonylmethane or MSM Significant Sources Tuna, wheat germ, garlic, whole grains, sunflower seeds, eggs, and Brazil nuts. Cold water fish (salmon, mackerel, sardines, and herring), flaxseed, soybeans, soybean oil, pumpkin seeds, and walnuts. Pharmacies and health food stores. Apples, yellow and red onions, cherries, certain citrus fruits, leafy vegetables, broccoli, raspberries, black tea, green tea, red wine, and red grapes. Onions, garlic, and cruciferous vegetables, such as cabbage and broccoli. Dietary sources of antioxidants are superior to single or combined antioxidant supplements. Antioxidants Oxidation, or the production of free radicals, is a normal consequence of strenuous exercise, exposure to UV-radiation, pollutants, chemicals, and extreme environments, and just living. Usually the body's natural defense systems, or “antioxidants” can neutralize free radicals and render them harmless. However, the body can be overwhelmed by free radicals, which may result in structural and functional damage. Inflammation, infection and muscle injury from exercise may reflect an inability to defend against oxidant stress. In addition, free radical damage contributes to aging and a host of illnesses, including cancer and heart disease. People who chew tobacco should make sure their diets are high in antioxidants. ==Click here for more information on antioxidants. A well-balanced diet providing many antioxidant-rich foods supports the body’s natural defense against free radical threats and protects against tissue damage. Importantly, more than 4,000 compounds in foods act as antioxidants. These could also be considered functional foods. The most well known antioxidants are vitamins C and E, beta carotene and the mineral, selenium. However, those are only a few of the many substances. Click here to see a list of foods high in antioxidants.
190 Coenzyme Q10 is sold as a dietary supplement, but the FDA does not “approve” dietary supplements for effectiveness. Coenzyme Q10 Coenzyme Q10 (also known as ubiquinone or CoQ10) is a vitamin-like substance made by the body. It is essential for producing the energy (ATP) that makes cell function. Tissue levels of CoQ10 decrease with age and are low in some chronic diseases (heart, cancer, diabetes, hypertension). Physician sometimes prescribe CoQ10 to increase tissue levels, but the effectiveness of CoQ10 is not definitive. However, it appears to help with mild hypertension. It is also important to note that statins inhibit the body’s ability to make CoQ10. Some health care providers request that SOF warriors taking statins should also take CoQ10. This should be done under the guidance of a physician and at the appropriate dose. Click here for more information from Medline Plus on Coenzyme Q10. Click here for more information from the Mayo Clinic on Coenzyme Q10. A Well-Balanced Diet A well-balanced diet of fruits, grains, and vegetables will provide the requisite antioxidants and other nutrients. Many studies have shown that people who eat a well-balanced diet are less at risk for developing many chronic diseases. Eat at least 4 servings of fruit and 5 servings of vegetables daily. Arthritis and Musculoskeletal Injuries About one-third of U.S. veterans suffer from some form of arthritis, which may be due to orthopedic injuries sustained on active duty. Also, musculoskeletal injuries are the leading cause of medical profiles for active duty personnel. This rate is double that seen in non-veterans. Because SOF training imposes a significant risk for musculoskeletal injuries, it may be inevitable that SOF warriors are likely to develop some form of arthritis. However, the pain can be minimized by choosing foods high in various nutrients.
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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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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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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 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
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: Table 17-1. Examples of Functional
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
Page 225: 212 An Alkaline Diet The energy-pro
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