Nutrition and Heart Disease in EMS

Studies show that cardiovascular disease is the number one killer among first responders — and that a poor diet is one of the biggest contributors to it. Finding a diet that provides a proper balance of nutrition, but that is also easy to adhere to, will offer the best protection against this ‘silent killer.’ Here, I have outlined the easiest nutrition plan I have found, that will help keep you lean, strong and disease free.

First, I must acknowledge that changing your eating habits is no easy task. After all, we’ve been making choices about what foods we prefer to eat since childhood. That being said, I can’t overemphasize how important it is for your health to monitor your diet. First responders must make sure they are taking care of themselves first, before they can go out and help others.

So try your best to follow these guidelines. Be sure to shoot for perfection, but also give yourself room to be human. This plan will teach you how to be a smart grocery shopper and is aimed at getting you all your essential fatty acids, protein and vitamins necessary for proper health and strength building.

Shopping
I shop at Whole Foods (or whole paycheck for that matter) when the budget allows. But that’s not always possible. If you don’t have a larger market that carries organic and natural items in your area, try your local health food store. Trader Joe’s also has great rice mixtures and a lot of cheap raw nuts and seeds. However, if these options aren’t available, you can find a selection of organic food labels at your regular supermarket as well.

After reading this list, you may be wondering what left there is to eat. Let me reassure you that there are still many (healthier) options available.

Protein
You should have a fist-sized portion of pure protein with each meal. Pure proteins are fish, egg (whites), low-fat cottage cheese, chicken, lean pork, beef or other types of meat. If you are trying to put on muscle mass, eat two hardboiled egg whites an hour after every workout. This might interfere with a meal. Just be sure to eat egg whites and not the yolk.

Fish
Try to choose deep sea fish over river fish, when given the choice. So I don’t recommend eating trout catfish, or bottom dwellers, unless I just can’t pass them up! Deep sea fish are less prone to being contaminated by harmful toxins, such as mercury, in the water. Remember, fish is a great source of Omega’s — which are important for a healthy CV system.

Carbohydrates
Do not eat any carbohydrates unless you pair them up with a pure protein. Always try to eat a pure protein with your fruit/vegetable/grains. Try to only eat fresh fruits and vegetables, and eat them raw as often as possible.

Organic
Organic fruits and vegetables can be more expensive than your typical groceries, but try to purchase organic foods as best you can within your budget. This significantly reduces the amount of chemicals and poison ingested from processed foods, and allows your body to focus on the important thing — healing from your workouts.

Rice
You should eat half a cup of cooked brown rice with lunch and dinner. The fiber is a key component of your diet. No instant or white rice, though. You can save time by making large quantities over the weekend and storing it in the refrigerator. For those who don’t know how to make rice, just remember to use about 2 cups of water for every 1 cup of uncooked rice. Boil, and simmer for 40 to 45 minutes. I like to add a MSG-free bullion cube for a bit of flavor. Here is the recipe for my personal rice mixture found at Whole Foods, although you can find these ingredients at most health food stores:

Essential Fats
The right fats will help your body function better and keep you fit — period. If you don’t believe me, read Anne Louise Gittleman’s book, Eat Fat, Lose Weight. These essential fats also help you metabolize fat out of your system faster and helps prevent heart disease. I eat a very small handful of raw nuts twice a day in between meals. Here is my recipe for a healthy nut mix. I’m providing the Whole Foods bin numbers again, but you can find these nuts at different stores.

Nutritional Supplements
Now, if you feel you have no hope of getting all food ingredients into your daily diet, you should at least be taking a natural supplement of essential fatty acids.

Everyone should take a daily multi-vitamin, which can be found at your local health food store. Mass produced multi-vitamins, such as Centrum, are usually so coated with other ingredients, that they are barely digested by your system. If you prefer these brands, chew the vitamins and wash them down with a large glass of water.

If you have joint pain or joint problems, I recommend Glucoseamine Sulfate (not to be confused with Glucosamine HCL) at a dosage of 1000 to 1500 mg/day. MSM can be used for inflammation. Take both as directed.

A great product for treating sports injuries or muscle and ligament sprains is Traumeel, a homeopathic cream/gel. I suggest buying this online for a lot less than in stores. It works extremely well during training.

Meal planning
Purchasing the correct foods will not necessarily benefit your health unless you effectively plan out your meals. It is important to maintain a balanced ratio of carbs, fats and protein. Here is my recommendation for a routine meal plan that should be adhered to every day:

Breakfast:
Large glass water with your natural supplements
3 egg whites/1 yolk or a scoop of low-fat cottage cheese
1 piece of fruit

Snack:
Small handful of raw nuts
2 egg whites — especially if you are training hard
Large glass of water

Lunch:
Large glass of water
Scoop of cooked rice mixture
Fist-sized portion of protein — tuna, chicken, lean beef, etc.
Raw veggies- either a salad or a handful of other veggies

Snack:
Small handful of nuts
2 egg whites
Large glass of water

Dinner:
Large glass of water
Scoop of cooked rice mixture
Fist-sized portion of protein
Raw veggies
A lightly cooked portion of veggies

While this may seem like a strict way to structure your meals, it does get easier with time and regularity. But, in order to make progress in the changing toward a healthier lifestyle, you must learn to forgive yourself. If you fall off the “food wagon,” get over it and get back on track with the next meal or snack. And as a parting message of motivation, don’t forget about Sunday!

Sunday is “eat up” day. You can eat whatever you want … in small portions. Do not take this as permission to make a pig of yourself, but just allow a little bit of indulgence, so that you don’t feel denied from that world of deep-fried foods.

With this nutrition system in place, you will effectively boost your defense against heart disease. The next step is to focus on your exercise regime, a staple in any first responder’s life. But I will have to cover that topic in my next column. Until then you can find some ideas on how to train at our Web site: www.fireagility.com.

Best of luck to you!