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It’s finally fall, and the holidays are coming up quickly! Sticking to major diet and lifestyle changes can be challenging. However, little changes can help you stick to your health goals over a busy season. Now is a great time to start, as these changes can carry over into the new year.
Did you know that hiding the firehouse treats behind a closed door or cabinet can lead to eating significantly less sweets and more produce on shift? Dr. Jill Joyce, a dietitian at OSU, received grant funding to provide fire stations with tangerines, apples, granola bars, trail mix, veggies/dip, and other healthy snacks. But there was one rule for receiving the snacks. Firefighters had to hide all treats behind a closed door, and only Dr. Joyce’s snacks could be on the counters. She found that firefighters ate an extra pound of produce per shift when healthier options were visually available and the treats were out of sight. It can be intimidating to bring healthier options as your overtime or ride-along contribution – but it can make a big difference in the quality of food firefighters choose on shift.
Do you mindlessly walk to the kitchen after every call, even if it is out of the way? Find a way to break up your route to prevent the tenth quarter of a donut that morning. This way, you are not tempted to graze mindlessly. Bonus points if you consider a 2-3 minute breathwork break. Meditation can help reduce stress and impulse control, reducing the instinct to grab a treat right after the call. Many smartwatches have a feature that guides you through box breathing. Breathwork may not be a realistic option after every call, but even a few daily breaks can help your energy levels and cravings.
Sure, you can challenge yourself to do a no-sugar challenge over the holiday season. Most people doing these challenges notice a spike in cravings for the food they cut out and may binge when they finally have the chance to eat it again. One sweet a shift doesn’t make the treat off-limits, but you have to be strategic. Do you want a treat first thing at lineup, or is it better to save it when your willpower tanks after midnight? A treat is one reasonable serving of candy, baked goods, ice cream, sweet tea, soda, etc. Many firefighters have lost 20 pounds or more while enjoying their favorite foods with this tactic.
To curb your appetite, incorporate an apple, a small salad, or veggies with hummus before dinner. A light, pre-dinner snack can reduce portions and balance out a less healthy meal if that is all that is available. Plus, if a call does disrupt dinner, you have something in your stomach to get through the call. Think of a lower-calorie food high in water, vitamins, and minerals.
Most of these hacks involve changing your environment to reduce the temptation to overeat or graze. The goal is to still enjoy holiday treats in moderation without feeling overstuffed.
Megan is a Registered Dietitian and coach who specializes in firefighter nutrition. Megan’s mission is to help firefighters perform better, recover faster, and enjoy long healthy retirements. Megan is the owner of RescueRD LLC, which provides nutrition seminars and coaching for tactical athletes across the country. Check out @Rescue.RD on Facebook and Instagram.
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