Military Life News

Military Life News, Commissary Rewards and Military Discounts

Add a Little Spice to Your Meal

By

Salt. It’s one of those condiments that you probably use every day.If you eat out a lot or grab a lot of fast food, you may find yourself adding salt more often at home than eating out at restaurant. That’s because processed food is loaded with salt in order to give it flavor.

Herbs and spices can add a lot of flavor to your meals without adding calories or fat.

Herbs and spices can add a lot of flavor to your meals without adding calories or fat.

Too much salt can leave you feeling bloated and lead to weight gain. It can also raise your blood pressure and put you at risk of stroke.

Now, if you don’t eat a lot of processed food, you probably don’t need to worry about getting too much salt. But, either way, there is a better way to make your meals more palatable-

herbs and spices.

Herbs and spices can add a lot of flavor to your meals without added fat or calories. Not only that, but they can even be beneficial to your health in other ways. The most common reason people don’t use herbs is because they don’t know how.

Let’s look at 9 herbs and spices and give you ideas on how to incorporate them into your meals.

Basil

Basil is an amazing antibacterial and helps your body protect against cellular damage. In addition, it’s been studied for it’s anti-inflammatory properties. The oils in basil actually work the same as ibuprofen and acetaminophen.

Try This Recipe: Easy Tomato Basil Bruschetta

Cilantro

Cilantro is one of those herbs that people either love or hate. Don’t feel bad if you hate it – there’s a scientific reason for it. If you love it, though, know that it’s high in Vitamin K and will help promote healthy bones and helps your blood clot.

Try This Recipe: Mexican Lasagna

Cinnamon

This spice has been linked to lowering blood sugar levels for Type 2 diabetics. In addition to that, the warming aspect of cinnamon can satisfy your craving for sweets without adding a lot of calories.

Try This Recipe: Banana Cinnamon Bread

Ginger

Most famous for it’s anti-nausea properties, research has shown links between ginger and pain management, too. It may also protect against colon cancer and kill off ovarian cancer cells. Side benefit: It has immune-boosting properties, too.

Try This Recipe: Beef with Broccoli Stir Fry

Mint

Mint is great for treating digestive issues. Peppermint, especially, is anti-microbial (stops the growth of bacteria) and can help stop the growth of certain types of cancer. As if that’s not enough, it can help ease asthma symptoms, too.

Try This Recipe: Citrus Mint Cooler

9 Herbs and Spices You Should Add to Your Diet

Fresh or dried, oregano can help protect you from food poisoning.

Oregano

This little herb is a strong antifungal and antibacterial which could help protect you from unwanted food-borne illnesses.

Try This Recipe: Quick Cajun Rice Skillet

Rosemary

Rosemary is excellent for reducing inflammation, promoting circulation and boosting your immune system. It’s anti-inflammatory properties may even help with severe asthma.

Try This Recipe: Balsamic Glazed Acorn Squash with Shallots and Rosemary

Thyme

This herb is full of antioxidants that will help fight inflammation, signs of aging and even can help prevent cancer.

Try This Recipe: Rosemary and Thyme Chicken

Turmeric

This is probably the most exotic spice on the list and it’s a relative of ginger and one of the main ingredients in curries. It also packs a whollop of health benefits. It’s been linked to helping ease depression and arthritis symptoms.

Try This Recipe: Chickpea Curry

Looking for more recipes? Search the Military Shoppers Recipe contest for new treats. Want to know more about healthy foods? Visit The World’s Healthiest Foods.

Do you have a winning recipe that uses one of these 9 herbs or spices? Enter your recipe in the MilitaryShoppers Recipe Contest. Everybody who posts a recipe will have a chance to win a $50 commissary shopping spree.

7 Ways Pets Make You Happier, Healthier

By

7 Ways Pets Make You Happier

While owning pets can be a big responsibility, you get way more out of it than you put into it.

Having a pet can be a lot of responsibility. They’re little beings that need love, shelter, food and care. It may seem like a lot of work, but what pets give back to you can be exponential.

It doesn’t matter which type of pet you fancy, either. Dog, cat, guinea pig, mouse, fish or snake. We connect with them on a level close to that with other humans.

Studies have been circulating for years linking emotional and physical well-being to pet ownership. Lonely and depressed people are urged to get a pet or to volunteer at a shelter where they can have interactions with animals in an effort to boost their social functioning.

While some may balk at the idea that stroking a puppy could make you more social, many swear that having a pet makes them happier, more productive people.

It’s not so difficult to see why when you break it down:

1) A sense of security. This can be key for children with special needs, though we all benefit from a sense of security. Pets can help ease separation anxiety and teach children how to calm themselves in stressful situations. As adults, it can be comforting to know you aren’t going home to an empty house.

2) No more lonely nights. The days of coming home and vegging out on your couch feeling sorry for yourself are long gone. OK, you will probably still veg on the couch if you’re a cat person, but at least you won’t be alone. Pets fill your space with energy and life.

7 Ways Pets Make You Happier

In essence, animals fulfill a basic human need– touch.

3) Get fit. If you have a dog, chances are they’ll need some exercise which means getting up and getting out and walking yourself. Dog owners routinely say a side effect of getting a pup is getting into better shape. Now, that’s not to say you can’t walk a cat– I’ve seen it done– but you probably won’t. This is one area where dogs definitely rule.

4) Zap stress. While pets come with their own stressors as anyone who’s come home to a chewed shoe or accident can attest, they do a heck of a lot to reduce your overall stress. Some studies have shown that petting an animal can ease depression symptoms and even your heart rate, making you feel relaxed. This is why animals are used in hospitals for therapy.

5) A true confidant. Because animals can’t talk, many find it easier to spill the beans to a pet. Service animals are often used in this capacity and provide a safe place for people to talk out their problems. Animals are often used in treatment for traumatic stress for just this reason. Plus, just having someone to talk to who won’t talk back can be pretty sweet.

Pets make you more compassionate and considerate.

Pets make you more compassionate and considerate.

6) Live longer. Pet owners live longer than those without pets. Probably because they’re not as stressed out (see No. 4), are more active (see No. 3) and have something that adds meaning to their lives. Older adults with pets have 30% fewer doctor visits than their counterparts.

7) You’re just a better person. Pets can bring out the best in people. Pet owners tend to show more empathy and compassion to other people. They may be more generous and care more about others. When I was dating, I always knew a guy was decent if he had a pet.

In essence, animals fulfill a basic human need– touch. Pets love unconditionally and add a lot to the lives of their owners.

Take a look around at pet owners you know (or yourself) and see how pets have changed them.

What characteristics do you notice?

 

Use Food to Boost Your Mood

By

We know that our food choices are influenced by our mood.

Foods to Improve Your Mood

The right kind of carbs can elevate your mood.

When we’re stressed out– and really, when are military spouses NOT stressed?– we feel a little run down and turn to sugar, caffeine and carbs to give us a much-needed boost.

But this is a vicious cycle because what we eat will determine our mood. How many times have you scarfed down something fast, cheap and easy for a quick boost and then felt guilty or depressed later on?

Don’t beat yourself up. It happens to the best of us. But there are other options.

Here’s what you need to know about food and how it affects your mood:

Omega 3s Fight Mood Swings

The University of Maryland Medical Center lists several health benefits for Omega 3s. Some studies have shown that fish oil helps reduce mood swings in those diagnosed with bipolar disorder. Others have shown that it may reduce depression symptoms. In addition, Omega 3s also fight inflammation, diabetes and ADHD symptoms.

Things to eat: salmon, walnuts, flax seeds (Grind first. Their tough exterior makes flax seeds impossible to digest whole.)

In a bad mood? Change your diet.

Fish oil may help to reduce mood swings.

Protein Promotes an Even Energy Level

Eating high-quality protein, especially in the morning, will set you up for a productive day. Protein allows your blood-sugar level to rise and fall gently instead of spiking sharply and then plummeting when you eat carbs.

Things to eat: organic eggs, almonds, greek yogurt

B Vitamins Keep Depression at Bay

Weill Cornell Medical College created a pamphlet based on the connection between low levels of B vitamins and depression. B6 and B12 both are essential to the creation of dopamine and serotonin, the two neurotransmitters that affect your mood.

Things to eat: chickpeas, bananas, spinach, clams

The Right Carbs Elevate Your Mood

Skip the donut, but don’t go completely carb-free. Healthy carbs are good for you. They keep your energy level even (like protein), and also increase your serotonin (like B vitamins).

Things to eat: whole grains, fruit, vegetables, beans

Foods that Can Boost Your Mood

Skip the sugary food and guilt when you need a mood boost.

Eat Regularly

Skipping meals makes you more apt to binge on unhealthy items. We’ve all been there and it’s bound to happen. Once it does, vow to get back on track. If you have a busy day, plan ahead and keep some of these healthy “fast” foods on hand for when you need a snack.

Things to pack: almonds, walnuts, fruit, yogurt

What are your tips for resisting the junk food urge when stressed?

**If you’re doing all the right things and still feel down, make an appointment to see your doctor. A variety of things may be happening and medication or supplements may be needed. Don’t feel ashamed or scared to ask for help.**

 

Can You Buy Local at Your Commissary?

By

“Eating local” is a popular buzz phrase in the media.

Experts suggest that eating locally grown foods is better for the environment, the economy and your health.

Local foods usually have less environmental impact. Foods that are grown locally don’t spend a lot of time in transit, so you’re getting them at their freshest. All those transit costs have to be made up somewhere and that usually means on the consumer end. Not only that, but often local farms are small and do it old school by using less pesticides or chemicals to keep costs down.

Less pesticides & chemicals = better health for you and your family.

Buying locally helps your community. Think of local farmers as local businesses. By giving them your money, you are helping to keep a small business in … well, business. That goes a long way in today’s economy.

One thing is absolutely certain– local food just tastes better. If you have ever eaten cherry tomatoes warm from the vine, you’d agree that they taste different than anything from the stores. Or fresh strawberries in the field.

But, how easy is it to really buy locally? Especially if you do most of your shopping at the commissary?

Not as hard as you’d imagine, actually. Most commissaries (and grocery stores) have begun labeling the origin of fresh fruits and vegetables.

If you’re headed to your local military commissary this month or in August, you may want to check it out on a weekend. Select commissaries are highlighting local food in an outdoor farmers market setting. You’ll be able to pick up any of your favorite seasonal fruits and vegetables.

If you’re lucky enough to live near Fort Meade, Md., Fort Bragg, N.C., Marine Corps Base Quantico, Va. and March Air Resrve Base, Calif., you could see a whole new layout to your commissary soon. SpouseBuzz reported the new layout is part of a Healthier Base Initiative that puts healthy options in the limelight.

Do you shop locally at your commissary? How is the selection?

5 Barriers to Mental Health Treatment for Military Spouses

By

Last month we talked about PTSD and mental health of our service members. Unfortunately, they aren’t the only ones who need therapy. The all-too-familiar stressors of military life– such as deployments, separations, frequent moves and a feeling of isolation– can be a catalyst for psychological distress.

Military Spouses Face Hurdles to Mental Health Help

Depression and other mental distress can affect military spouses. Many don’t seek help because they face serious hurdles.

It’s normal. What isn’t normal is the barriers that stand in the way of receiving treatment for military spouses.

Three doctors with the Department of Psychiatry at Oregon Health and Sciences University did a study recently that examined why military spouses are underserved when it comes to mental health treatment. The study outlined 5 barriers military spouses face:

  1. inability to attend daytime appointments
  2. inability to find a counselor who understands their needs
  3. inability to find a counselor they could trust
  4. concerns about confidentiality
  5. lack of knowledge about where to get services

With at least 1 million spouses of active duty, Reserve or National Guard service members, this is highly unacceptable.

Let’s take a closely look at each barrier to mental health treatment for military spouses.

Barrier #1: Inability to Attend Daytime Appointments

Most military spouses are either working outside the home or have children. While spouses are quite resourceful, sometimes it’s not possible to get away in the middle of the day. Solution: Counselors should offer evening appointments or provide child care for clients. Another option, although nontraditional, counselors could make house calls and meet the client in their environment.

Barrier #2: Inability to Find a Counselor Who Understands Their Needs

Anyone who has sought mental health help knows how important it is to find a therapist or provider you connect with. Someone who understands your situation and can advise accordingly. This shouldn’t be difficult in military towns, but it can be particularly difficult for National Guard or Reserve families. Solution: Find a counselor you can connect with and educate them throughout your sessions. If that feels too daunting, check out MilitaryOneSource.mil and set up a phone or online counseling session with someone knowledgeable about the lifestyle. ALL members of the National Guard and Reserves and their immediate family members are eligible to use MilitaryOneSource.

Barriers to mental health treatment for military spouses

Finding someone you can trust can be a huge hurdle. Don’t give up.

Barriers #3 & 4: Inability to Find a Counselor They Can Trust & Concerns About Confidentiality

It’s not uncommon for individuals to be nervous about divulging a lot of personal information to a perfect stranger. Especially for individuals who have been drilled with the importance of OPSEC and PERSEC. On top of that, spouses worry that anything they say could be used against their spouse and damage their career. Talk about a barrier. Especially one that is completely irrelevant. Solution: Educate yourself.

MilitaryOneSource addresses this issue in their post about counseling options:

Family members may use counseling services without the notice or consent of the service member. For service members or their families seeking counseling through military support channels, those services are confidential. The only exceptions to confidentiality are for mandatory state, federal and military reporting requirements (for example, domestic violence, child abuse and duty to warn situations). Even then, only those who need to be notified will be informed.

Barrier #5: Lack of Knowledge About Where to Get Services

We’ve all be in a new place and feel completely lost about where to go to find anything. Mental health services shouldn’t be one of those things. It should be as easy to find as the closest grocery store. Solution: A one-stop shop for finding help. MilitaryOneSource does a great job of highlighting options on their website. Not only can they help you find local counselors, but they also outline when you should seek treatment through Tricare or your nearest Military Treatment Facility or VA Center. When in doubt, ask.

Bottom line: There’s absolutely no reason a spouse should go without treatment for a mental health issue, no matter how big or how small. Educate yourself and others on the opportunities and options available and help each other out.

We’re a strong military family. Let’s make sure we’re a healthy military family.

Why do you think military spouses are underserved when it comes to mental health treatment?

 

The Right Way to Select Ripe Produce

By

Use this guide to select ripe, not rotten, produce.

Choose fruits that are free of flaws and firm.

Choosing perfectly ripe produce can feel like a game of Russian Roulette. There’s nothing like picking up a beautiful looking watermelon to find it mealy inside when you cut into it.

One of the main things to remember when handling produce is to be gentle. If you bruise it, you buy it! I’m kidding. That would be a horrible practice.

A good rule of thumb when selecting produce is to check the surface of the fruit or vegetable for flaws, gently squeeze and use your nose to guide you.

Avocados should have a darker skin and should be soft– but not too soft– when you gently squeeze them. If they’re too hard, you can always speed up the ripening process by putting them in a paper bag for a day or two. On the other hand, you can keep them from ripening too fast by placing them in the refrigerator.

If you’re shopping at a farmers’ market, don’t be afraid to ask for a sample.

Berries can be tricky, especially during the summer months. Mold is the thing to watch for when choosing berries, especially raspberries or blackberries, which are more delicate. Use your nose to detect unseen mold and try to buy berries in paper containers during peak season.

Cantaloupes and other melons should have a scent to them. If you push along the end opposite where the stem or vine was, you should be able to tell what type of melon it is by its scent. Watermelons are a bit different though, as they don’t have a scent. Look for ones that are heavy and avoid flat sides.

Citrus fruits that are too hard will probably not be juicy. Look for ones that are heavy and have a bit of give to them when you squeeze them.

Guide to buying ripe, not rotten, produce at your military commissary.

Buying produce in paper containers keeps away mold.

Tomatoes should be brightly colored and firm. Storing them at room temperature keeps the flavors from going bland.

Peppers should have a smooth skin and be firm. They should not feel rubbery if you squeeze them gently.

Choosing perfectly ripe produce can feel like a game of Russian Roulette.

Wrinkles and sprouts are signs of a bad potato. If you can, buy potatoes individually instead of prepackaged, so you know what you’re getting. Store in a cool, dark place.

Zucchini should be firm and smooth. You can tell how fresh or not, a zucchini or summer squash is by examining the tip. Don’t buy them if they’re squishy or dry.

If you’re shopping at a farmers’ market, don’t be afraid to ask for a sample. Many farmers are willing to let you taste before you buy. If you’re at the grocery store, seek out an employee or the produce manager if you have questions or print off this handy guide from Martha Stewart.

Get more tips from the University of Maryland Extension:

What are your favorite tips for choosing perfect produce?

Accepting PTSD as Normal, Not the Exception

By

The 4 letters that could destroy your career: PTSD.

One of the biggest misconceptions in the military right now is that seeking help for PTSD will ruin your career.

Only, it won’t.

I can understand why this misconception is believed. Our service members are trained to be tough and strong to go to war and while not expressly stated, it’s insinuated that seeking help for any kind of distress (mental or physical) is seen as “weak” and “broken.”

That couldn’t be farther from the truth. Seeking help takes an incredible amount of strength and courage.

Here is the saddest part. Studies have shown that our service members WANT help. Researchers asked 2,500 soldiers in Georgia to fill out the standard Post-Deployment Health Assessment twice– once on record and a second time anonymously. Over 68% took part in both surveys and the results nearly doubled for any questions about PTSD and treatment. How insane is that?

Soldiers are tailoring their answers to the questions about their health based on what they think their supervisors want to see.

But at what cost? A rise in suicide attempts, domestic violence and divorce.

No matter what your relationship is to the military– a spouse, active-duty service member, veteran, parent, family member or friend– each one of us has been touched in some way by the effects of PTSD and non-treatment.

And when something horrible happens, we wonder what we could have done, how we could have prevented it and how sad it is that they couldn’t get help.

It’s a vicious cycle that needs to end. There should be no reason why our service members continue to suffer in silence.

Because when you think about it, they aren’t suffering alone. Their families are suffering too. One study showed a tie between PTSD and a higher rate of domestic violence.

While that isn’t a very big surprise, imagine the family whose service member returns home and begins verbal or physical abuse that wasn’t there before. While the spouse may suspect PTSD, any urging to get treatment is met with more violence because who are they to question the person who just lived through hell?

PTSD and combat stress affect nearly all of our military members.

PTSD and combat stress affect all of our military members and families.

It’s a no-win for everyone.

What’s the solution?

Stop glorifying war and start treating war as the traumatic situation that it is. Because until we begin to expect PTSD to be the norm, instead of the exception, we will continue to miss a diagnosis.

That is unacceptable.

 

Your Turn: What barriers exist for PTSD treatment for today’s active duty?

PCS-Purge: The Dreaded Pantry

By

Tips for Purging Your Pantry Prior to a PCS

PCS season means purging. Time to look at what’s been accumulating in your pantry for the last 3 to 4 years.

One of the many things I dread about moving is the purge. Going through everything and trying to get rid of as much as possible. It’s something that you have to start immediately, otherwise it never gets done. But the one area of the house that doesn’t give me anxiety is the kitchen, specifically

the pantry.

Going through the pantry is actually fun. I see it as a challenge to use up as much as I can before moving. This last move, instead of Googling “What to make with Ramen and Kool-Aid*,” I used 3 websites to find creative ways to use the food and pantry items I’d collected in the last 3 years.

Recipe Matcher has an extensive checklist of pantry and kitchen items and is super easy to use. It takes a little bit of time to add everything in your pantry to the list, but once it’s there, it’s quick to find you a way to use as many items as possible.

Recipe Key allows you to drag and drop items in your pantry and get recipes that use those items. You can even filter recipes by allergies or dietary restrictions.

Tips for Purging Your Pantry Prior to a PCS

Use websites to find recipes for the odd items in your pantry.

Supercook is yet another site that finds recipes based on what’s in your kitchen. Supercook is very visual and has photos illustrating the recipe suggestions.

If you can’t use it, give it away.

Find a local food pantry to donate any unopened food or cleaning supplies. Try Feeding America, Foodpantries or Ample Harvest if you don’t know where a food bank is near you. Food banks are willing to take a lot of items, but they can’t accept any packages that have been opened (even if it was only once) or any packaged food with passed expiration dates.

Should I toss it? No, call your neighbor first.

We’ve all been on the receiving end of a PCS pare down a time or two and know there are just some things you can’t give away to a pantry or shelter. Things like half a bag of sugar or the opened bottle of Dawn dish soap.

Tips for a PCS-Purge of Your Pantry

What’s the weirdest thing you’ve been gifted during a PCS-purge?

Ask around. Neighbors and friends are often willing to take items off your hands if you have excess. If they can’t use it, they often know someone else who can and will use it.

What’s the weirdest thing you’ve been given during a PCS-purge?

*OK, it wasn’t that bad, but there were some very strange combinations.

3 Steps to Battle Social Anxiety

By

3 Steps for Military Spouses to Battle Social Anxiety

Summer parties shouldn’t make you anxious.

The summer months for military families means PCSing, farewell parties, barbecues, beach gatherings, pool parties, family vacations and meeting new neighbors. In short, it’s a busy, busy time of the year.

For me, summer often brings a bit of social anxiety– so many events and parties, so little time. As an introvert, it’s draining to spend a lot of time with other people and an extremely packed schedule makes me anxious.

Sometimes the anxiety comes from the idea of meeting new people or putting on “airs”, pretending to be happy when I don’t feel happy. Sometimes it’s the idea of having so much scheduled that I don’t have time for myself.

Here are 3 steps that helped me overcome the uneasiness of a full social calendar.

  1. Know that it’s OK to say “no”. You can politely decline an invitation. If it’s someone you know well, be honest and tell them you have too much going on (or that you’re not comfortable with a crowd). Offer to get together with them at another date without other people around.
  2. Know that you don’t have to stay the entire time. Give yourself a time limit of an hour or two. This worked well for me during the past Memorial Day weekend. My guy and I went to each party for an hour or two and then headed home to get back to our own work. We attended a different party each day. The events were a welcomed distraction from a mountain of schoolwork and our friends and family were happy to see us.
  3. Reward yourself with alone time. If you must attend a lot of events or have a busy schedule, plan downtime afterward. Plan a day to read a book or watch a movie. Do something that builds you up and renews you.

Introverts sometimes feel like we’re missing out on life when we don’t attend events. But remember that you need to take care of YOU. If that means taking time to recharge, do it. There’s nothing wrong with taking care of you. On the flip side, definitely enjoy the summer social events. You’ll be glad you did.

How do you handle the uneasiness of a full social calendar?

10 Tips to Keep Your Dog Safe This Summer

By

I never had a pet growing up and while I adopted my cats nearly 10 years ago, this is my first rodeo with a dog.

10 tips for keeping dogs safe in summer

Keeping your dog safe this summer is easy.

I couldn’t be more like a nervous first-time mom if I tried. I’ve spent a lot of time on Google reading about various canine topics. I should have bought a Dogs for Dummies book.

Summer came quickly here in eastern North Carolina and since the pup likes to run with me, I’ve been brushing up on my summer safety tips for dogs.

While many of these tips may be common knowledge, here are 10 reminders to keep your dog safe:

  1. Never leave an animal in a parked car. The interior temperature can reach more than 100 degrees in less than 5 minutes. In this video, a veterinarian shows how quickly it can reach deadly temperatures:
  2. If pets must be left outdoors during the day, provide them with a shady spot and lots of fresh water. Avoid using a doghouse for shade as it can trap heat and become just as hot as a closed vehicle. Consider filling a child’s pool with water for your pets to use to cool themselves.
  3. Taking your pet to the beach? Keep in mind that dogs can sunburn too. Apply a pet-safe sunscreen to their nose and ears every 30 minutes or limit their sun exposure.
  4. Exercise in early morning or late evening when temperatures are cooler and don’t forget that hot asphalt can burn paw pads.

    Tips to keep your dog safe during the summer months.

    Walk your dog during the cooler times of the day.

  5. Carry ice packs to cool your dog when traveling. The ice packs double as drinking water once thawed.
  6. Summer thunderstorms and fireworks can scare some animals. Be sure they have a safe place to go if they are frightened.
  7. Keep pets off freshly fertilized or chemically-treated lawns. Citronella candles should be kept out of reach of pets too. Call Animal Poison Control if you think your pet has ingested any chemicals.
  8. Like children, keep your eye on animals near the water. Some dogs love the water, while others dislike it. Never throw a dog into the water.
  9. Bugs aren’t just annoyances to people. Be sure your pet is up-to-date with any flea and tick protection.
  10. Rinse dogs after they’ve been in the pool or ocean. Chlorine and saltwater can damage their coats and give them an upset stomach if ingested. A quick rinse in fresh water will do the trick.
10 summer safety tips for your dog

Does your dog enjoy the water?

In the summer excitement, don’t forget to enter to win some amazing products from Purina during National Pet Month!