The Official Blog of MCFRS Occupational Medical Services
Showing posts with label Health and Wellness. Show all posts
Showing posts with label Health and Wellness. Show all posts
Self Decon
According to the Firefighter Cancer Support Network, "Cancer has become the most dangerous threat to the health and safety of America's firefighters." Additionally, the International Agency for Research on Cancer recognizes "soot" as a Group 1 Carcinogen; meaning that it is categorized as one of the worst carcinogenic offenders.
Eat Like a Firefigher
Buh-bye Food Pyramid, Hello Healthy Plate!
Turn any meal into a healthy meal by following these three simple steps.
1. Fill half your plate with leafy or crunchy veggies.
2. Include a quarter of a plate of whole grains and/or legumes.
3. Always include a palm size portion of lean protein. (Click Here)
Turn any meal into a healthy meal by following these three simple steps.
1. Fill half your plate with leafy or crunchy veggies.
2. Include a quarter of a plate of whole grains and/or legumes.
3. Always include a palm size portion of lean protein. (Click Here)
Quick Pack & Snack Ideas
Healthy Snack Ideas
Hummus +
Veggies
1/3
cup hummus with 1/2 cup mixed vegetable sticks: 6.7 grams protein
Greek
Yogurt + Granola
1
single-serving container of greek yogurt with 2 tbsp granola: 16 grams protein
String Cheese,
Crackers + Almonds
1
stick 2-percent string cheese with 3 whole-wheat crackers and 10 almonds: 9.6 grams protein
Chocolate
Milk
1
cup one-percent, reduced sugar chocolate milk: 9 grams protein
Turkey Roll
Ups
2
slices deli turkey rolled up with 1 slice cheese and 1 slice tomato:11.9 grams protein
Black Bean
Tortilla
1/2
cup black beans, 1 tablespoon salsa, and 1 slice cheddar cheese in a small
whole wheat tortilla: 17.9 grams
protein
Kinda Bar/ Nut
Bars
1
Almond Walnut Macadamia with Peanuts “KIND Plus Bar”: 10 grams protein
Cheese +
Grapes
1
ounce cheddar cheese with 6 grapes: 7.1
grams protein
Water 101: Hydration for Firefighters
Drinking enough fluids each day is essential to firefighter performance. Staying properly hydrated will decrease the stress firefighting has on your heart, prevent muscle cramps and headaches as well as help you maintain energy levels throughout the day.
How to Stay Properly Hydrated
1. Drink 0.5-1 ounce per pound of body weight, per day minimum.
2. Drink fluids before, during and after your shift –
3. Monitor the color of your urine – should be lemonade colored.
4. Drink fluids with 500 mg of sodium per liter (32 oz) following exercise or
fire calls lasting 60 minutes or longer.
5. Know your body weight at the beginning of shift and recheck it following
prolonged exercise or fire calls. Drink 20 extra ounces of fluid for every
pound of bodyweight lost. Consider choosing 8 oz of chocolate milk plus
a low calorie sports drink to reach the total ounces of extra fluid required.
6. After prolonged sweating consider adding salt to your meals to replenish
lost sodium.
lost sodium.
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