Human Performance Optimized: April 2020

Optimize your workouts with recovery nutrition

April 27, 2020

By: Katie Kirkpatrick, MS, RD, CSSD*

Just like stretching and sleep, nutrition is an essential part of your recovery plan. When you work out, train, or perform missions, you lose fluid and electrolytes (through sweat), burn carbs (from fueling your muscles and mind), and need protein (to repair and rebuild muscle).

Refueling doesn’t require special meals, expensive foods, or a lot of prep. Foods for a recovery meal or snack are easy to find at your local dining facility, commissary, home kitchen, or even convenience store or mini-mart. Aim for whole foods and drinks that contain carbs, protein, electrolytes, and fluid for full recovery.

Follow these guidelines to optimize your post-workout nutrition:

What: Snack or meal
When: Within 2 hours after workout (if your next meal is more than 2 hours away, have a snack)
Where: In the gym, on the road, at home, or on base
Why: Refuel, rebuild, and rehydrate for next time
How: Choose a carb-rich (at least 50 grams) meal or snack that contains 15–30 grams of protein, and hydrate with fluids until urine is pale yellow

What’s a quick and easy recovery meal or snack? A homemade smoothie that provides all the essential recovery nutrients in a convenient on-the-go package. Check out EatingWell’s Peanut Butter & Jelly Smoothie video below.

For more information on post-workout nutrition, read HPRC’s “Nutrient Timing Basics.”

Any links to non-U.S. government websites are provided for informational purposes only. No Federal endorsement of these organizations is intended or should be implied.

About the Author.
Katie Kirkpatrick, of the Henry M. Jackson Foundation, is a Nutrition Specialist for the Consortium for Health and Military Performance (CHAMP) at the Uniformed Services University of the Health Sciences (USUHS).

* The opinions and assertions expressed herein are those of the author and do not necessarily reflect the official policy or position of USUHS or DoD. The contents of this publication are the sole responsibility of the author and do not necessarily reflect the views, opinions, or policies of The Henry M. Jackson Foundation for the Advancement of Military Medicine, Inc. Mention of trade names, commercial products, or organizations does not imply endorsement by the U.S. Government. The author has no financial interests or relationships to disclose.

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communication

Asked & Answered: Can you be too close to your parents?

April 20, 2020

By: Sarah Steward, MS*

HPRC staff get many Ask the Expert questions from Military Service Members, and the answers often include vital information to help you stay mission-ready, so you can perform well.

Social fitness is an important part of your overall health and wellness. When your relationships are healthy, you’re more likely to perform at your best. HPRC’s experts are often asked how to actually build those healthy relationships—or work on ones that are struggling. Check out one relationship expert’s take on a commonly asked question about dealing with your partner’s family.

Asked & Answered
My partner and I have been having disagreements about her relationship with her family. I have a good relationship with my parents, and they respect my space. But my partner has an attachment to her parents that I feel is stronger than ours, and it’s interfering with our relationship. Is this normal?

There isn’t really a standard measure for how close is “too close.” It’s really about communicating what works well for each of you. But if you or your partner are noticing that the relationship with her parents is affecting your relationship, then it might be time to explore the dynamic.

It’s normal for there to be some adjustment (and difficulty) as you move through common life transitions such as leaving your parents and forming a committed couple relationship as an adult. Doing so can also be hard for military couples because of frequent separations due to deployment, training, or other duties. Partners might turn towards family members for support during these separations, which can sometimes make the transition back to “couple-hood” bumpy. So, focusing on setting healthy boundaries and expanding your support systems might be a good place to start.

Whatever the case, it really comes back to each of you being able to communicate your needs and expectations, listen to each other, and find a path forward that works for everyone. Start with an open conversation. Pick a time where you both can focus on the discussion without interruptions or distractions. Use “I” statements to start your talk off on the right foot too. And really listen to what your partner has to say. Try to remember that her relationship with her parents is probably very important, so validate her perspective and make small changes you both feel comfortable with.

Ask the expert
To learn more about social fitness or ask an HPRC expert about other issues that affect performance, visit the HPRC website.

About the author
Sarah Steward, of the Henry M. Jackson Foundation, is a Social Health Scientist for the Consortium for Health and Military Performance (CHAMP) at the Uniformed Services University of the Health Sciences (USUHS).

Disclosure: The opinions and assertions expressed herein are those of the author and do not necessarily reflect the official policy or position of USUHS or DoD. The contents of this publication are the sole responsibility of the author and do not necessarily reflect the views, opinions, or policies of The Henry M. Jackson Foundation for the Advancement of Military Medicine, Inc. Mention of trade names, commercial products, or organizations does not imply endorsement by the U.S. Government. The author has no financial interests or relationships to disclose.

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COVID-19

COVID 19: Focus on gratitude

April 13, 2020

By: Libby Alders, MS*

It’s week four of social isolation. Like we all should be, I’ve been staying at home and socially isolating myself as much as possible.

If I’m honest, this is absolutely no change to my schedule. Whatsoever. I’m fortunate in that I am 100% telework in my research role at CHAMP, and have been remote for almost 3 years. In Army time, that’s: 2 moves, a few deployments/trips/some military thing for the spouse, a few professional certifications for me, and approximately 3.5 billion cups of coffee. It’s also 2 medicine balls that I accidentally destroyed by constructively channeling my stress into my workouts. Because when I optimize performance, it’s 100%.

More importantly, I’m an introvert who has a stack of new books to read. So if my nation needs me to stay at home and read for both fun and work, then I guess I can make the sacrifice. I’ve trained my whole life for this.

One problem: I didn’t account for my reaction to the rest of my family being home.

All. Day. Long.

This is particularly unknown territory when I’m used to my military spouse being gone half the year. I’ve been socially conditioned to him being around the exact opposite of “ALL THE TIME.”

Slowly my patience wears down, and at night I inevitably end up looking at Pinterest-perfect Facebook posts on how to have a color-coded schedule and a constantly clean house while balancing a career and earning a Nobel peace prize and Olympic gold medal. Apparently, as the social media posts of perfectly-put-together people who are smiling indicate, the key to this is gratitude.

But one lesson I learned in the years I’ve dealt with the stress of being a military spouse and a clergy person is this: Gratitude isn’t meant to be Instagram-worthy. It isn’t a practice that requires you to be at your best, happiest, and most put-together. Far from it. In fact, gratitude is the practice of remembering the gift and blessing behind your frustration, anger, and/or possible existential “grumpitude.”

Gratitude is the practice you go to when you know you’re about to lose your ever-loving last piece of patience as your spouse asks for the 12^th time—while you’re trying to work—where the bowls are in the kitchen.

Or it’s when your dog decides to lose her mind barking at the squirrel 3 yards over during your video conference call with your brand-new boss.

Or it’s when you’re 2 weeks into holding down everything at home during deployment—and “the curse” hits as the dishwasher breaks, your debit card is hacked, and you realize your dependent ID is expired all in the same hour.

Gratitude reminds you that your frustration isn’t directed at a person, situation, or thing, but at what’s keeping you from your favorite gifts that you have in your life.

It’s the gift of having a wonderful person who, while hopeless in the kitchen, loves you so much they can recognize every grumpy look you give them and see the love behind it. Then they proceed to make you your favorite vanilla latte because they know where your favorite coffee cup is.

It’s the gift of the universe deciding that dog you rescued would love you so much she guards you from Every. Single. Squirrel. Ever. To. Exist. And cats? Don’t even start her on the protection detail she’s planned to keep you safe from cats.

Gratitude is the gift of knowing it will all work out because you’ve got an amazing support system—as your best friend can recommend 3 plumbers in the area and what dishwashers to avoid because she went through it all last month. Or you’re grateful that your bank handled the hack before you registered it was happening. And that, well, I’ve got nothing on the dependent IDs. Renewing those is just always a……joy. We’ll go with joy.

So as the weeks move forward, and we see how life is like during and after the pandemic, remember you and your life don’t have to be perfect. And be grateful for that.

About the Author

Libby Alders, of the Henry M. Jackson Foundation, is a Research Associate for the Consortium for Health and Military Performance (CHAMP) at the Uniformed Services University of the Health Sciences (USUHS).

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COVID-19

Your Total Force Fitness Guide to Social Isolation

April 06, 2020

By: CHAMP staff*

COVID-19 has caused us all to change many things about our daily lives. It’s created a lot of confusion and anxiety as we’re all uncertain about what’s next and when we’ll be able to move on from all of this. But as we all socially isolate at home, we can also use this time—an opportunity we might never get again—to change our perspectives, slow down, and remind ourselves of what’s important. Whether you’re suddenly forced to take on the role of Military Service Member, schoolteacher, and parent at the same time, or you live alone and are adjusting to being isolated from others, we could all use a little resilience-training refresher. Here are 3 ways that can help you, your friends, and loved ones stay mentally tough during social isolation.

Reframe your perspective.

The call for social isolation is causing weddings to be postponed. Vacations are cancelled. You didn’t even get to fill out your March Madness bracket! It’s easy to view these disruptions to our everyday lives as a victim of this virus. Instead, try seeing the many sacrifices you and others are making as people band together to help the greater good.

Quarantine inconveniences.

It might feel like the world is falling apart. Many aspects of your day-to-day life are likely being interrupted, but EVERYTHING isn’t. Jot down those parts of your life that social isolation shouldn’t affect (for example, bedtimes, nutrition, exercise, etc.). What steps can you take to make sure you can still excel in those areas? Just like we’re trying to isolate the virus to prevent it from spreading to others, try to isolate those inconveniences to prevent them from spreading to all aspects of your life.

Find the good.

Most adversities come with opportunities. How can you use social isolation for good? What do you get to do now that you couldn't before? Is there a book you always wanted to read but didn’t have the time? Are you able to now spend more meaningful time with your family? Is there an online course you can take? A home project you want to start? You might never get the chance to spend this much time at home again, so how will you take advantage of it?

It’s easy to start to feel stir-crazy cooped up at home. But just because you can’t go to the gym doesn’t mean you can’t work out. Physical activity and exercise are still important and recommended. Even in areas in the U.S. that are under “shelter-in-place” orders, people still can exercise outdoors as long as they follow social distancing guidelines. Here are some suggestions to get exercise in under social distancing requirements.

Use what you have.

If your home has stairs, walk or jog them for 20–30 minutes a day. If you have little ones, you can throw them in a baby carrier to make it more challenging. Be sure to walk the stairs and use the handrails! If you don’t have stairs, you can still go outside to walk, bike, hike, or run—just keep a safe distance from others who are out too.

Modify your resistance training with bodyweight exercises.

The Navy Operational Fitness and Fueling System (NOFFS) Operational Fitness Series has pre-programmed workouts you can do at home. They can be done with little to no equipment, and in small spaces, so even those with studio apartments can still get a sweat in at home. Also, check out HPRC’s useful tips on limited-equipment, home-based resistance training.

As much as you love your spouse and kids, let’s face it, family time ALL the time can be a little tough to handle. Still, being stuck together inside is also a unique chance to band together, solve problems as a team, and have a little extra family fun. How can you help make sure that your quarantine days end up in closer family ties rather than unraveling into endless bickering and bad moods?

Set boundaries and take breaks alone.

Whether it’s your kids or your partner, it’s OK (and important!) to establish time apart where you each can work or just recharge on your own. Discuss it together first—that way, everyone’s on the same page.

If you’re single, there are benefits to living alone too. The key is to make sure you don’t end up feeling lonely. Remember that social distancing is really physical distancing. Just because you can’t sit in person with your friends, co-workers, or family members doesn’t mean that those connections aren’t still important to your well-being. At least once a day, try to have a video call with someone in your network.

Use humor and have fun.

Without your commute and the hustle and bustle of getting kids off to school, chances are you’ll have some extra downtime in your day. Try to consciously use that time for fun family activities like board games, crafts, or just catching up. It’s something everyone can look forward to and an opportunity to spend quality time together.

Get creative.

Without a lot of social distraction, your mind actually has more time for creative thinking. Maybe now’s the time to start journaling, sketching, or even cooking to let out some of that creative energy.

Staying at home doesn’t need to mean unhealthy eating. If you have a stocked kitchen and pantry, take time to cook more! Cooking at home doesn’t have to be gourmet or time-consuming—simple meals and familiar favorites can be best for your family during challenging times.

Find your inner chef!

Test out new recipes or cooking techniques (check out HPRC’s video collection or look for other free videos online). Now’s also a good time to get your family involved with choosing or preparing meals. This might be the kind of family time you’ve been wishing for, so take advantage of it! Send pictures of meal successes (or failures) to friends and family. Or post your pics on social media. Up for a challenge? Have a virtual cook-off with friends and family: Choose one ingredient to build your meal around and video chat to share the results.

Don’t sabotage your nutrition plan by overeating.

Meal planning can be challenging right now as ingredients and trips to the store might be limited. Instead, try to create a menu for each day—and stick to it. If you find yourself snacking more than usual, check in with your hunger. Are you really hungry? Maybe you’re stressed, anxious, or bored. It can be hard to tell sometimes, but checking in with yourself can help. If you decide you’re not truly hungry, distract yourself: Drink a glass of water, step outside, call a friend, or clean out your inbox or junk drawer. Also, be mindful when you eat: Have a seat, put down your device, turn off the news, and focus on who’s sitting with you.

Need a break from home cooking?

Many restaurants are still open for delivery and takeout. It’s crucial to follow all recommended precautions, including washing your hands thoroughly prior to eating. And if you don’t feel comfortable with delivery or takeout, you can support your local businesses by purchasing a gift card for later use. Here are some tips for choosing healthier restaurant meals:

Include veggies—the more colors, the better!
Choose meat, fish, or poultry prepared in a healthier way. Try it baked, roasted, or grilled instead of fried or breaded.
Share indulgent items (fried foods, heavy appetizers, or desserts) within your household.
Since most restaurant portions are large, save part of tonight’s dinner for tomorrow’s lunch.
Stretch out your takeout by adding extra veggies (frozen are quick and easy) to extend one meal into two!

Finally, for most Military Service Members, working from home is a new frontier. Here a few tips and tricks from the pros to help you manage your “new” work environment.

Give your eyes a break.

All the natural eye breaks built into a day that involves commuting and moving from meeting to meeting aren’t found as often in work-from-home environments. Since a lot of our hobbies also involve screens—and social isolation might lead to more binge-watching or reading e-books—give your eyes a break whenever possible. The 20-20-20 rule is a great one to follow: For every 20 minutes of screen time, take 20 seconds to focus your eyes on an object 20 or more feet away.

Try the “uniform” trick.

Wear the right outfit to help get your brain into thinking “we're doing this work task” vs. “I'm at home.” For example, on days when you’re crunching data or doing a lot of work on protocols, etc., stay comfortable and casual. People don’t seem to be upset when they get to wear lounge clothes all day. On days with lots of video calls or meetings, dress in business casual or wear your uniform. This helps you think, “Oh yeah, I'm interacting with people today.”

Teleworking with others at home? Put up a “Video call” or “Do not disturb” sign.

While it should be obvious to everyone in the house to not disturb you, it won't be. Have a sign you can put on your door (or the wall behind you if you don't have a dedicated room) that lets others know you're on a call or unavailable. If your home office has a door with a lock, keep it locked.

Intentionally transition.

When finishing work for the day, pick an activity or routine for transitioning from “work” to “home” since you're in the same physical space. Go for a walk, or take your dog out.

Here at CHAMP, we’re experts on some things but not everything. Visit HPRC’s website and check out our trending topics to learn more ways to stay healthy and resilient during this time. Make sure you’re getting your COVID-19 facts from other reputable sources like the Centers for Disease Control and Prevention (CDC) and the World Health Organization (WHO) too.

Disclosure: *The opinions and assertions expressed herein are those of the authors and do not necessarily reflect the official policy or position of the Uniformed Services University of the Health Sciences (USUHS) or DoD. The contents of this publication are the sole responsibility of the author and do not necessarily reflect the views, opinions, or policies of The Henry M. Jackson Foundation for the Advancement of Military Medicine, Inc. Mention of trade names, commercial products, or organizations does not imply endorsement by the U.S. Government. The author has no financial interests or relationships to disclose.

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COVID-19

Optimizing spiritual fitness for the COVID-19 response

April 03, 2020

By: Chaplain David Alexander Ph.D., D.Min.

Pandemic responses are often morally and spiritually exhausting for healthcare workers, who face a wide variety of both predictable and unpredictable pressures. The effects of these pressures vary. Some are external, including financial losses, changes in housing, and personal illness or injury. These aren’t always seen or appreciated by society. Some are internal, including changes in self-concept, identity, calling, and connectedness to other people (or to God or a Higher Power). It isn’t unusual for healthcare workers under these pressures to experience a change in how they make meaning about work, their administrators, their patients, and the public. This can disrupt both personal and professional life.

That doesn’t mean these workers are disordered, or that these changes can’t have both neutral and positive effects occurring alongside the negative. And it’s possible to strengthen the spirit even while responding.

The number one thing caregivers can do for other caregivers is to say “you are not alone.” ~ A. Dane

3 spirit-strengthening messages for healthcare workers in this crisis

The people you are caring for have a multiplicity of needs, and it’s impossible for you or for any one worker (or any one service) to address all of them. Please be aware. The immensity of the task is likely to make you expect heroic achievements from yourself. Remember: This is not your own personal struggle. You and colleagues around the world are involved in it together. See if you can explore ways of being together with colleagues even when time seems so short. Sharing achievements, reactions, frustrations, and hopes will strength your spirit.

This crisis will bring about changes in such a way that many things won’t be the same again. These changes aren’t going to be entirely positive or entirely negative, and they will take place at many levels: personal, familial, organizational, and societal. Healthcare workers are the first in our society to feel the full weight of the changes brought on by health crises. That can make anyone begin to feel unappreciated or alone—so please take care to place your experiences in the widest context possible.

Every healthcare worker feels inadequate at times and can experience moments of despair. Value what you are doing, however small. It’s helpful to look around: Most likely you are the best person available to take on the task you’re performing. Despite the pressures you are under, do not forget that you still have many choices, present in each moment. Do not neglect your various needs as a human being. You can often attend to them by enjoying simple and mundane things. And last, don’t forget to look for small miracles happening all around you!

About the Author

Chaplain David Alexander is Chaplain at the Uniformed Services University and a Commander in the U.S. Navy Chaplain Corps. Chaplain Alexander is also an Assistant Professor of Military & Emergency Medicine and the Research Program Manager for Spiritual Fitness at the Consortium for Health and Military Performance.

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Optimize your workouts with recovery nutrition

Asked & Answered: Can you be too close to your parents?

COVID 19: Focus on gratitude

Your Total Force Fitness Guide to Social Isolation

Optimizing spiritual fitness for the COVID-19 response

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