Courtesy Photo | Sgt. Glen Shannon (left), material management non-commissioned officer, Headquarters...... read more read more
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By Staff Sgt. Constance Oberg
CONTINGENCY OPERATING BASE SPEICHER, Iraq - Everyone has to eat to survive, but what a person eats can make the difference between being fit, and being overweight.
When the 394th Combat Sustainment Support Battalion, 3rd Sustainment Brigade, 103rd Sustainment Command (Expeditionary), left for Iraq, Capt. Roy L. Stiff, Headquarters and Headquarters Company commander, and a Greenville, Miss., native, wanted to implement a proper nutrition and exercise program for his soldiers.
“My intentions were to be as creative and innovative as possible to encourage soldiers to not only lose weight, but to live healthier lives,” said Stiff.
The standards for physical training and weight control are instilled early in a soldier’s career, but Reservists don’t have a noncommissioned officer leading PT formations in their front yard. They are expected to work out on their own in order to pass the biannual Army Physical Fitness Test.
“I decided to mimic the popular television show ‘The Biggest Loser,’ where soldiers can actually compete to see who can lose the most weight in a 90-day time frame,” said Stiff.
He saw this deployment as the perfect opportunity to get the information out to his soldiers. Only a few days into theater, Stiff received an e-mail from Capt. Nicole Charbonneau, Chief of Nutrition Care with the 21st Combat Support Hospital, 807th Medical Brigade, and a Gatesville, Texas, native, advertising classes on weight loss, performance nutrition, hypertension, high cholesterol, and diabetes.
“In order to ensure soldiers are losing weight safely, I invited Capt. Charbonneau, a certified dietician, to come in and educate soldiers on healthy eating habits and healthy ways to lose weight,” Stiff added.
Charbonneau was more than happy to oblige. She recommended 60-90 minutes of cardio every day, whether it be walking, biking, running or exercising on an elliptical trainer. She also suggested weight training to maintain or develop healthy muscle tissue. When exercising, many soldiers hit a plateau, so she recommended increasing the intensity by increasing resistance or interval training. She also stressed the importance of proper nutrition.
“Nutrition is a crucial component to the weight loss equation,” said Charbonneau. “With the appropriate diet and exercise, soldiers can lose a significant amount of weight or increase lean muscle tissue during the deployment.
“The number of calories that a soldier needs daily depends on their height, weight, and physical activity level,” she explained. “I do not recommend that females consume fewer than 1,800 calories, and males fewer than 2,000 calories per day. Soldiers cannot get the variety of nutrients they need in this environment on few calories. Those calories should also consist of healthy, nutritious foods, not pastries and French fries.”
Charbonneau then suggested proper portion sizes and taking time to eat.
“Eating too fast does not give your stomach time to signal to your brain that you are full,” she said. “Also, wait out that dessert craving. After 20 minutes you may find that you do not really want to eat it.”
She added that soldiers must also drink water, not only to prevent dehydration, but to keep from overeating.
“Many people confuse the hunger and thirst mechanism,” she said, “So when a person is really thirsty, they seek out food instead. That person may eat until they get some fluids, quenching that thirst.”
Pfc. Ashley Reiten, the strength manager with HHC, 394th CSSB, and a native of Omaha, Neb., thought the information given by Charbonneau was very insightful.
“Even those who are eating healthy and are at a healthy weight could learn from her,” said Reiten, “I like the fact that she had portion demonstrations to help see what a portion should be.”
Sgt. Adam Mattox, a signal support systems specialist with HHC, 394th CSSB, and a Lincoln, Neb., native, said he learned to stay away from food with ingredients he does not know or cannot pronounce.
“Getting creative with the [dining facility] is important to prevent monotony,” Charbonneau suggested. “Try different food combinations, such as a chicken sandwich with sautéed mushrooms and onions instead of just baked chicken, or diced chicken on a bed of lettuce with oranges or pineapple on top. Dip fruit in yogurt.
“For weight management, load half your plate with veggies, one-quarter lean meats, one quarter with whole grain starch, and a piece of whole, fresh fruit to finish the meal,” she continued. “Stay away from caloric beverages such as soda, energy drinks, excessive creamers and sweet tea. If you drink juice, limit it to one box or about six ounces per day.”
She added that a weekly splurge is okay to help stick to the diet the rest of the week, but a soldier’s friends can also determine food intake.
“The company you keep is what can sometimes help you in making certain choices,” said Charbonneau. “If you are with people who want to be healthy and exercise, then you will do that, but if you’re with people who sabotage themselves, then you will fall into those habits.”
Charbonneau added, “My most important piece of advice is to be positive and believe in yourself that you can make these lifestyle changes. If you fall into a relapse, don’t worry! Just start fresh for the next meal.”
| Date Taken: | 07.31.2010 |
| Date Posted: | 08.30.2010 15:18 |
| Story ID: | 55418 |
| Location: | CONTINGENCY OPERATING BASE SPEICHER, IQ |
| Web Views: | 236 |
| Downloads: | 6 |
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