special-operations-nutrition-guide

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197 Drug Treatments to Improve Lipid Profiles Many physicians prescribe pharmaceutical agents to improve lipid profiles, because they are highly effective. Table 17–6 provides a snapshot of drugs prescribed to SOF warriors, with an emphasis on statins. Some people who take statins develop exercise-related rhabdomyolysis, or muscle breakdown, which can be dangerous. Physicians may recommend taking Coenzyme Q10 in combination with statins, but evidence to support this is lacking. However, taking 50 mg daily of a USP approved Coenzyme Q10 supplement cannot hurt and may be helpful, particularly if there is a family history of high cholesterol levels. Table 17–6. Classes and Types of Drugs to Improve Lipid Profiles Class Type Expected Result Resin Triglyceridelowering Drugs Statins Cholestyramine (Questran) and Coestipol (Colestid). Fibrates (Lopid or Tricor, nicotinic acid). Fluvastatin (Lescol), Lovastatin (Mevacor), Simvastatin (Zocor), Pravastatin (Pravachol), Atorvastatin (Lipitor). • Lowers cholesterol by binding bile acids in GI tract. • Reduces triglyceride production and removes it from circulation. • Increases HDL levels. • Reduce production of cholesterol in liver. • Reduces LDL by up to 40%. • Helps reduce size of plaques on artery walls. Some research shows that persons taking statins and consuming foods high in omega-3 fatty acids have a better chance of avoiding heart problems than those who took only statins. Again, eating foods high in omega-3 fatty acids may help protect against heart disease. The primary food sources of omega-3 fatty acids are the oils from some fish and plants. Cold-water fish, such as salmon, mackerel, halibut, sardines, and herring, are rich sources. Plants that contain oils with omega-3 fatty acids include flaxseeds, soybeans, pumpkin seeds, and walnuts. New Zealand green lipped mussels are also an excellent source of omega-3 fatty acids. Type II diabetes, which is closely related to obesity and physical inactivity, can be controlled by diet and regular exercise.
198 Type II Diabetes The incidence of Type II diabetes among adults in the military has risen markedly in the last decade, and is expected to double in the next 50 years. Those with diabetes are twice as likely to develop cardiovascular problems than those who are not diabetic. The prevalence of Type II diabetes among SOF is unknown, but certainly of concern because if undiagnosed and untreated, the risk of developing other chronic diseases increases. Metabolic Syndrome Metabolic Syndrome, a disorder of the 21st century, is brought on by a sedentary lifestyle, stress, poor dietary choices (fast foods and highly processed foods), and other unhealthy lifestyle choices. About 10 years ago, before we understood the various contributing factors, this constellation of factors (which occur together) was called “Syndrome X.” Now it is clearly recognized as Metabolic Syndrome. In particular, belly fat or central adiposity is present. “Central obesity” is determined by measuring waist circumference: a man with a waist circumference ≥ 37 inches (94 cm) is considered at risk. However, for Metabolic Syndrome to be diagnosed, at least two of the following other factors must also be present: • Serum triglyceride levels are ≥150 mg/dl or being treated for this lipid problem. • Serum HDL cholesterol levels are < 40 mg/dl. • Systolic blood pressure is ≥130 or diastolic blood pressure is ≥85 mmHg or being treated for high blood pressure. • Fasting plasma glucose concentration is ≥100 mg/dl or a diagnosis of Type II diabetes has been made. If you think you have one or more of these “factors” you should consulted your doctor about having metabolic syndrome. Cancer Some foods may inhibit cancer development. Various factors contribute to the development of cancer: genetics, immune function, environment, and diet. A Mediterranean diet, fiber rich diets, and other diets high in colorful fruits and vegetables, protect against cancer. In contrast, a high alcohol intake, with the exception of moderate consumption of wine, has been associated with promoting some cancers. Wine appears to lower the risk of several chronic diseases, perhaps because of the high phytonutrient and antioxidant levels. Click here for a list of foods high in antioxidants.
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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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In This Chapter The Meal, Ready-to-
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138 Light Weight Rations Survival,
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140 First Strike Rations Negative e
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142 Composition of Rations for Comb
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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 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: 196 Table 17-5. Nutrients that Prot
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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