RESERVIST MAGAZINE THE MORE YOU KNOW Don’t let COVID weigh you down By Tim Merrell and Consortium for Health and Military Performance (CHAMP) Staff The U.S. Coast Guard Health Promotions has teamed up with the Consortium for Health and Military Performance (CHAMP) at the Uniformed Services University to help Coast Guard members focus on health and learn more about how to take a comprehensive approach to shedding unwanted pounds. There are many factors affecting health and weight. Diet, exercise, sleep, stress, and other lifestyle habits all play a part. Yet improving wellbeing and losing weight doesn’t have to be complicated or overwhelming. And, using a Health Road Map will help you chart your course towards optimal health, performance, and weight. As you navigate through this challenging pandemic, life may seem uncertain and difficult to control. But with a strong mindset and a good plan, you can take control of your health and meet your weight goals. What’s your destination? The first step is to start with the end in mind: What exactly do you want to achieve? This is your destination. Once you know your destination, mapping your course will get you there. Take a few minutes to explore and write down your end point. An example may be: “By October I am 10 pounds lighter with my body fat in Coast Guard compliance; I am exercising and active at least four days per week; I eat fast and convenience foods infrequently and meal prep two days per week. My sleep routine is consistent and I manage stress with deep breathing exercises.” In order to arrive at your destination, it is crucial to have a realistic plan and set succinct goals. A popular goal-setting method is the “SMART” goal technique. Here is an example of SMART Goals based on the destination: • Specific – “I will shop for groceries Saturday morning and meal prep on Sunday afternoon and Wednesday evening.” Or • Achievable – “I will keep my schedule free on Sunday and Wednesday - the days I will meal prep.” Or “One to two pounds a week of weight loss is achievable.” • Relevant – “Meal prepping will enhance my overall health.” Or “Losing weight will help advance my career in the Coast Guard.” • Measurable – “I will prep food for lunch and dinner for three days including a protein, vegetable, and whole grain.” Or “I will lose one to two pounds per week according to my bathroom scale.” “I will lose weight and decrease my body fat.” • Time – “I will meal prep for two hours on Sunday and 90 minutes on Wednesday.” Or “I will achieve a 10 pound weight loss by my October weigh-in.” Make a plan After you write out your SMART Goals, develop a plan for this week. For example: • I will contact a CG-SUPRT Health Coach at 1-855-247- 8778 to help me with my goals. • I will track everything I eat for the next five days to assess my intake and improvements I can make using My Fitness Pal. • I will walk 30 minutes every other day in my neighborhood after dinner. • I will review the HPRC-online.org and OPSS.org websites for resources to help me meet my goals. These are just examples. It’s important for you to develop your own plan according to your Health Road Map. � It’s time for your flu shot! By Keisha Reynolds, MyCG Flu vaccinations are now available and are mandatory for all active duty and Selected Reserve Coast Guard members. They are also required for Child Development Center personnel, civilian, contract and auxiliary healthcare workers who provide direct patient care, as well as for recreation personnel in youth programs. Your flu vaccination must be recorded by December 15, 2021. “People may recall from last year that there was a very light flu season, however, this year there is no guarantee that will be the case,” said Capt. John Iskander, chief of Preventive Medicine and Population Health. “It’s important to protect yourself from all respiratory illnesses, so that includes getting the COVID vaccine (if you haven’t already), getting the flu vaccine, and also continuing to wash your hands and take precautions that should, by 32 RESERVIST � Issue 4 • 2021 now, be second nature for us.” Flu vaccinations are available at Coast Guard clinics for active duty members and for Auxiliary healthcare personnel assigned to Coast Guard clinics. “One thing that’s important to know is that people can get the flu vaccine and the COVID vaccine at the same time,” said Iskander, For more information regarding your flu vaccination, refer to ALCOAST 308/21. �
