\nLearning new recipes are fun but isn’t best done in a busy firehouse. We all know, the more times we make a recipe, the faster, easier and possibly healthier it gets–It becomes a routine, like putting on your gear. There are a lot of resources to find healthy recipes, pick some out and use them as your staples. Need healthy recipe ideas and some extra guidance on nutrition?\u00a0 Right now every FRF program includes Eating Guides and Recipes…<\/a>
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\n2. Have some healthy fruits and veggies always available.-<\/u><\/b>– Around my firehouse we have replaced the random cookies and muffins with celery and orange slices. Put all of the processed sugary foods and cakes away and leave some of veggies and fruit out around the kitchen. After some calls, its habit to walk to the kitchen to see whats there, if there are healthier options out, we are less likely to search for the crap.<\/p>\n
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3. Replace pitchers of sugary fruit juices with water<\/u><\/b>.–Muscles are comprised of water in a great percentage. That\u2019s why when we get dehydrated our muscles look smaller and performance decreases. Only a 2% water loss decreases the ability to work by 15%. It is important to remember that you should never wait until you feel thirsty. It is a well\u00a0know fact that by the time you feel this way you are already dehydrated. So, replacing the sugary juices that don’t add with any nutritional value with water can help us perform better. Need to spruce up boring water? Try to cut some lemons, mangos or limes and put them in the pitcher.<\/p>\n
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4. (Bonus)\u00a0<\/span>Only eat whole foods with ONE ingredient.<\/u><\/strong>\u00a0 \u00a0-That\u2019s it.\u00a0 The reason why one ingredient whole foods are the best for you is that they contain zero processing and\u00a0zero artificial ingredients\u00a0that have been linked to increasing inflammation.\u00a0One of these\u00a0common ingredients is high fructose corn syrup (HFCS).\u00a0\u00a0 HFCS is a man-made sweetener that is 20 times sweeter than sucrose (table sugar). It is mainly found in soft drinks and fruit juices. Americans as of 2001 were ingesting on averaging 63 pounds of HFCS per year!\u00a0 The health implications to consuming HFCS are that it has been shown to raise triglyceride levels,which are a precursor to heart disease. Elevated triglyceride levels are related to high insulin levels which promotes fat storage, inflammation\u00a0and is a precursor to Type II Diabetes.\u00a0 Obviously you want to avoid HFCS along with other processed ingredients. As mentioned above, we (as fire rescue athletes) need to make the firehouse environment more healthy. \u00a0Try to incorporate these tips at your firehouse (or any house).<\/p>\n Stay Safe and Healthy, PS…Here is a quick and healthy option for lunch<\/p>\n You can serve this with some real potato (lower fat) chips and Raspberry vinaigrette dressing (look for a dressing with minimal ingredients)<\/p>\n
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\nAnother reason to\u00a0 stick to one ingredient foods are that they are the most naturally nutrient packed, which provides you with the maximum enzymes, nutrients, and energy to fuel your body with.\u00a0 Plus, they are satiating and are the exact foods nature intended us to eat.\u00a0 Some of the best ones in the grocery store don\u2019t even have a label\u2026 (keep in mind that if the food doesn\u2019t have a label on it that\u2019s usually a dead give away that it\u2019s probably a one ingredient whole food.)\u00a0 So next time you are preparing a meal at the firehouse or for you family, try to include one ingredient foods and stay away from the processed ingredients.\u00a0 Once again, read your labels and consume more water while decreasing your intake of soft drinks and fruit juices.<\/p>\n
\nA. Zamzow<\/p>\n![\"\"](\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2014\/07\/cobb-salad-1.jpg?resize=200%2C150\")
<\/a>Ingredients<\/strong><\/em>
\n-Steak or chicken (about a pound and a half)
\n-One large cucumber
\n-One red pepper
\n-One cup of raspberries or strawberries
\n-Package of sunflower seeds
\n-small package of mozzarella (lower fat) cheese
\n-16-20 ounces of salad 50\/50 mix
\nDirections<\/strong><\/em>
\nSlice up the cucumbers, berries, peppers, and leave each in a separate bowl. Put the salad in a large mixing bowl. \u00a0 Grill the chicken or steak, I like to use olive oil and lawry’s seasoning. \u00a0Place all items on a the table and let the crew create their own salads<\/p>\n
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