Page 94 - Journal of Special Operations Medicine - Fall 2014

chronic, low-grade systemic inflammation may be as- 7. Consume a snack containing carbohydrate and

sociated with obesity and cardiovascular disease. 93−95 In some protein within 45 to 60 minutes after strenu-
addition, it appears that the intake of added sugars (from ous exercise lasting 90 minutes of more, and be sure
table sugar and high-fructose corn syrup) has contrib- to rehydrate.
uted to the rise in obesity and other chronic diseases. 96,97 8. Eat fresh fruits, fresh vegetables, and high-fiber
Our affluence as a nation, the marketing and avail- foods daily.
ability of fast food restaurants, processed foods, large 9. Short-term weight reduction diets are generally use-
portion sizes, the multitude of less-than-healthy choices less and occasionally dangerous. Long-term changes
available at mealtimes, and our increased dependence in your eating and exercise habits are the only way
on computers and video games for entertainment have to achieve lasting weight modifications.
all contributed to the crisis of “globesity.” 98,99 How- 10. The most common nutrition problem in this coun-
ever, it is also a reflection of our eating behaviors, food try is too much nutrition.
choices, and family dynamics. Many American families
eat very few home-cooked meals—they are inconvenient
and time consuming to prepare. Data now show that Summary
families who eat out frequently, particularly at fast food SOF personnel need an optimal diet to ensure health
restaurants, are more likely to be obese than are those and mission success, and these 10 Commandments of
who eat at home. 100−102 Of course, healthy choices can Nutrition provide straightforward guidance for achiev-
be made and appropriate amounts of foods can be had ing nutritional fitness. These recommendations will need
at most restaurants, but doing so can be more difficult. to be revisited periodically; the science of nutrition is
growing rapidly, and one current research focus relates
Importantly, new data are emerging that mindful self- to the gut microbiota. 106−108 The human gastrointestinal
awareness during meals and when snacking can help tract is inhabited by many diverse microorganisms (1 ×
minimize unhealthy eating. Mindful eating means tak- 10 to 1 × 10 )—microbial cells and genetic material.
103
106
13
14
ing time to think about exactly what and how much one Collectively referred to as the microbiome, evidence is
is eating. It is about eating slowly to experience the food mounting that an individual’s microbiome is critical to
and sincerely appreciating each sip or bite; for example, development, physiological functioning, immune re-
savoring a sip of beer rather than gulping or chewing one sponsiveness, and brain and behavior. 106−108 However, the
grape for several minutes. This mindful approach (along science is too immature at this time to make any broad,
with portion, plate, and bowl sizes) may be an effective sweeping recommendations. Likewise, specifics with re-
intervention for weight loss, obesity, and other metabo- gard to phytochemicals, functional foods, and the like
lism-related diseases. 103−105 When it comes to nutrition, are not ready for prime time statements. It would be fun
nothing is simple; but, as Thomas Jefferson observed: to speculate, but for now, reading the labels on food and
“We seldom regret having eaten too little.” However, supplement products, choosing a bounty of fresh fruits
food choice is still the important issue; be mindful and and vegetables, consuming whole grains and nuts, and
limit the consumption of refined sugars and other pro- selecting a from a variety of protein sources—lentils,
cessed foods and leave room for more healthy choices in beans, lean proteins, fish, and other foods, which have
a meal, as well as meals over the course of a day. not been tampered with by other human hands—should
be a priority. Eating whole foods whenever possible and
being a savvy consumer will lead to better performance,
US SPECIAL OPERATIONS COMMAND health, well-being, and, importantly, more graceful ag-
10 COMMANDMENTS OF NUTRITION
ing. We close with two quotes:
1. Do not believe anything you read or hear about nu-
trition that comes from someone trying to sell you Our food should be our medicine and our
something. medicine should be our food.
2. Read the “nutrition facts” label for all packaged foods —Hippocrates
to determine energy, nutrient, and vitamin content.
3. Most americans do not need dietary supplements. To eat is a necessity, but to eat intelligently is an
4. Beware of protein and amino acid supplements—less art.
than 1g of protein per pound of body weight per day —La Rochefoucauld
is the maximum recommended protein intake.
5. The type of fats in the diet is more important than
the amount, but fat intake should be limited.
6. During periods of prolonged, intense exercise, re- Disclosures
place sweat losses by drinking up to 1.5 quarts of a The authors declare no conflicts of interest and do not
carbohydrate/electrolyte fluid every hour. have any financial disclosures.

86 Journal of Special Operations Medicine Volume 14, Edition 3/Fall 2014