Heart Healthy News

10-25-07

August 5, 2008 In this issue: 2nd Annual National Firefighter Health Week is August 18-22 NVFC Launches Health and Fitness Advocate Program Get Screened At the NVFC Booth During Fire Rescue International NVFC and EKHO Heart Rate Monitors Partner for Firefighter Wellness Heart-Healthy Tips: 13 Ways to Cool Down Your Summer Workout Recipe: Balsamic Chicken Simmer Calendar of Events 2nd Annual National Firefighter Health Week is August 18-22 Every day, you protect others. You handle situations and emergencies where you have to give your all. You face enough risks without adding heart disease and related health concerns to the list. It’s time to protect yourself so that you can protect those who depend on you: your family, your department, and your community. August 18-22 is your opportunity to begin or re-energize a healthy lifestyle. The National Volunteer Fire Council (NVFC), through its groundbreaking Heart-Healthy Firefighter Program, launched National Firefighter Health Week in August 2007 to create awareness about the health challenges that face you as a first responder. Now in its second year, National Firefighter Health Week is a week-long initiative to educate the fire and emergency services community and the public about heart-health as well as a variety of other health and wellness issues. Each year, more firefighters die in the line of duty from heart attacks than any other cause. Many more are diagnosed with life-changing or life-threatening conditions such as heart disease, diabetes, lung cancer, or depression. Only you can prevent yourself from becoming a statistic. Each day during National Firefighter Health Week is dedicated to a different health issue of particular concern to the fire and emergency services. The National Firefighter Health Week Resource Center features resources, daily activity suggestions, and other tools for each of the focus topics. The topics for the 2008 National Firefighter Health Week are: Monday, August 18: Behavioral Health Tuesday, August 19: Nutrition Wednesday, August 20: Heart-Health Thursday, August 21: Respiratory/Lung Health Friday, August 22: Diabetes In addition, the Summer 2008 issue of The Pulse newsletter features a spotlight on each of the 5 focus areas, including recipes, fitness tips, daily activity ideas, and additional resources. The Pulse also features a pull-out motivational poster to display at the station to motivate your entire department to be healthy every day of the year. Find resources and information to help you adopt and maintain a healthy lifestyle at www.healthy-firefighter.org. ^ Back to Top NVFC Launches Health and Fitness Advocate Program The NVFC Heart-Healthy Firefighter Program, in partnership with L&T Health and Fitness, is launching a new Health and Fitness Advocate initiative. This program is designed to combat the leading cause of line-of-duty firefighter deaths – heart attack – by creating health and fitness advocates within fire/EMS departments. Fire and EMS personnel who are interested in health and fitness and have the ability to lead and motivate others are sought to take part in the Health and Fitness Advocate workshops on either August 9-10 or September 20-21. Participation is limited to no more than two individuals from each department and individuals should have the support of department leadership. The two-day workshops are free of charge and will be held at the NVFC headquarters in Greenbelt, MD, just outside of Washington, DC. The workshops will focus on the basic principles behind developing a sound health and fitness program and train first responders to become advocates within their department. As Health and Fitness Advocates, they will encourage and motivate their fellow fire and emergency personnel to adopt heart-healthy behaviors. To register, submit the registration form, available at www.healthy-firefighter.org. Space is limited, so register today! ^ Back to Top Get Screened At the NVFC Booth During Fire-Rescue International Following another successful show at Firehouse Expo in July, the National Volunteer Fire Council (NVFC) is bringing its interactive exhibit to Fire Rescue International in Denver, CO, from August 15-16. Stop by the NVFC booth (#369) to receive your free health screenings and sample heart-healthy cooking, as well as learn more about the Heart-Healthy Firefighter Program and other key NVFC initiatives. The NVFC booth includes important components of the Heart-Healthy Firefighter Program, the nation’s only heart attack awareness and prevention campaign targeted at all firefighters and emergency medical personnel, both volunteer and career. The NVFC has teamed up with L&T Health and Fitness, an award-winning fitness management and health promotion company, to offer free health screenings for blood pressure, cholesterol, and body composition. In just minutes, firefighters, EMS personnel, and their family members can find out if their numbers put them at risk for heart disease. Since the Program launched in 2003, over 14,000 people have been screened. Chef Joe Bonanno Jr. will also be on hand to provide cooking demonstrations and samples of tasty, heart-healthy meals. Well-known as the Firehouse Chef, Bonanno is the author of The Healthy Firehouse Cookbook and The Firehouse Grilling Cookbook. He is a 21-year veteran of the New York City Fire Department and is a certified fitness trainer and nutritionist. Learn more about Chef Bonanno at www.chefbonanno.com. In addition to the Heart-Healthy Firefighter Program, stop by the NVFC booth to learn how to increase your department’s capacity through Fire Corps, find valuable resources for your department, and learn more about the National Junior Firefighter Program. This interactive booth has something for everyone and is a must-see at FRI. Find out more at www.nvfc.org. ^ Back to Top NVFC and EKHO Heart Rate Monitors Partner for Firefighter Wellness Everyday, firefighters push themselves to the limits. Whether responding to an incident, training, or working out, your body and heart experience major stress. To prepare yourself for this intensity, you must monitor your heart-health and strengthen it through targeted workouts. The National Volunteer Fire Council (NVFC) and EKHO Heart Rate Monitors began a partnership in 2007 to alert firefighters to the importance of being heart-healthy. Heart attack continues to be the leading cause of on-duty firefighter deaths. According to the USFA’s annual report, Firefighter Fatalities in the United States, heart attack caused 47% of all on-duty firefighter deaths in 2006. The NVFC, through its groundbreaking Heart-Healthy Firefighter Program, is working to combat this alarming statistic and reverse this largely preventable trend. It has been said that “knowledge is power.” Knowing the signs, symptoms, and treatment of heart-related issues, along with being able to listen to what your body is telling you, gives you power over a potentially deadly situation. EKHO Heart Rate Monitors allows you to monitor your heart rate in “real-time,” alerting you immediately should your heart rate fall or rise beyond the set limits. Whether your heart rate is too slow or too fast, you’re instantly alerted by an auditable alarm. EKHO heart rate monitors will help you understand how to strengthen your heart during workouts to ensure you are at optimum heart-health when duty calls. Visit www.ekho.us to place an order for your EKHO Heart Rate Monitor. Special “Fire Chiefs Packs” are also available for the entire Department. Contact Martin Fraley at 612-229-2835 or email marty@ekho.us for more information. Please mention the NVFC when ordering. EKHO will donate a percentage of all profits from sales generated from NVFC Heart-Healthy Firefighter Program. ^ Back to Top Heart-Healthy Tips: 13 Ways to Cool Down Your Summer Workout By Leanne Beattie, Health Writer Courtesy of SparkPeople.com You waited all year for summer to arrive, dreaming of all the activities you could do if only the weather was nice. But now that warm weather has arrived, the extreme heat and humidity can make it difficult to spend any time outdoors – let alone exercise. While exercising in the heat is generally safe for most people, taking a few extra precautions will help you stay cool and prevent problems associated with the heat. Danger Signs to Watch For Normally, your body cools off as sweat evaporates from your skin. But when heat and humidity rise, that sweat can't evaporate as quickly. The combination of hot weather, high body temperature and exercise can be dangerous and even deadly. Heat exhaustion can occur when your body gets too hot, resulting in physical symptoms like weakness, muscle cramps, dehydration, dizziness, confusion, rapid heart rate and headache. Staying hydrated and getting out of the heat can help prevent and treat heat exhaustion. If left untreated, heat illness can worsen, causing symptoms like confusion, unconsciousness, vomiting, troubling breathing, and skin that feels hot and dry (a sign that the body isn't sweating). These are signs of heat stroke, which is deadly and requires immediate medical attention. But you don't have to give up exercise just because it's hot outside. These 13 tips will help you beat the heat. 1. Get your doctor’s okay. If you are new to fitness or taking any medications, check with your health care professional before exercising in the heat. Newcomers to exercise will be more sensitive to the heat, and some medications can impair your body’s ability to regulate temperature. 2. Wear "wicking" fabrics. While cotton is comfortable, it doesn’t wick away moisture very well. Choose a loose-fitting polyester/cotton blend instead, or synthetic fibers designed especially for wicking during exercise. 3. Protect your skin. Apply sunscreen with SPF 15 (or higher) to prevent sunburn—even on cloudy days. Use an oil-free formula that won’t interfere with your body’s ability to cool itself down and select a sweat-proof variety to prevent sunscreen from irritating your eyes. Clothing with tight weaves, sunglasses, and a lightweight hat with a brim can also help block the sun’s harmful rays. 4. Drink often. Hydrate your body before, during and after your workout by carrying cold water and drinking it often. Switch to a sports drink with electrolytes if you will be exercising for more than an hour. 5. Perfect your timing. Sun, humidity and pollution levels are most intense during the day, so you're at greater risk for dehydration, sunburn and heat exhaustion during this time. To minimize the effects of the weather, work out in the early morning (before 10 a.m.) or late evening (after 7 p.m.). 6. Check air quality. Before you head outside, get current reports online or on your local radio station. Lower your exertion (intensity) level during physical activity on days with extreme heat and high smog. This dangerous weather warrants easy walking, relaxed cycling or light gardening instead of vigorous exercise. 7. Acclimate to the heat. Even the fittest people can have trouble exercising when it's hot and humid. Start by exercising in the heat for only a few minutes each day and gradually increase the amount of time you can tolerate outdoors. 8. Seek shade. Parks, trails and other tree-lined areas can help you stay cooler than direct sunlight. 9. Monitor your heart rate. If your intensity level rises above your target range, slow down or stop to avoid further stress. 10. Listen to your body. If you notice any symptoms of heat illness (see "Danger Signs to Watch For" above), stop your workout. It's not a good idea to "push yourself" in extreme heat. If you feel bad, use common sense and discontinue your workout. 11. Know when to stay inside. If temperatures climb above 90 degrees Fahrenheit, take your exercise in an air-conditioned environment, such as the gym or shopping mall. 12. Avoid extreme temperate changes. Don’t go from blistering outdoor heat to a shockingly cold air-conditioned building. Try to cool yourself down gradually before exposing your body to cooler temperatures. 13. Take a dip. Water exercise is a great alternative in hot weather. Water keeps your body cool and reduces how difficult you perceive your workout to be. Be sure to drink plenty of water even while swimming to ensure that you are properly hydrated. Hot weather isn't the time to take risks. Even healthy people should take it easy in extremely high temperatures and everyone should understand how to exercise safely and effectively at the height of the season. Summer brings many fun and exhilarating opportunities to get outside, so enjoy yourself! SparkPeople.com is a free weight loss and fitness website that helps people transition from dieting to living a healthy lifestyle. This article has been reprinted with the permission of SparkPeople, Inc. ^ Back to Top Recipe: Balsamic Chicken Simmer Courtesy of Joe T. Bonanno Jr. www.chefbonanno.com This heart-healthy recipe will be featured during Chef Joe Bonnano’s cooking demonstrations at the NVFC booth (#369) at Fire Rescue International. INGREDIENTS: 2 3/4 pounds skinless, boneless chicken thighs 1/4 teaspoon salt 1/8 teaspoon black pepper 2 tablespoons chopped shallots 2 tablespoons balsamic vinegar DIRECTIONS: 1. Spray a large non stick skillet with cooking spray and heat over medium high heat.  2. Season the chicken with the salt and pepper.  Cook for about 6 minutes, turning frequently, until the chicken is browned on all sides.  3. Cover; reduce heat to medium and cook for about 10 minutes until the juices run clear when pierced with a knife.  4. Add the shallots and cook for about 1 minute until they soften. Stir in the balsamic vinegar and cook for about 30 seconds, turning the chicken to coat thoroughly.  5. Serve immediately.  Serves 6 ^ Back to Top Calendar of Events Visit the Heart-Healthy Firefighter Program at the NVFC booth at these upcoming events: Health and Fitness Advocate Workshop August 9-10, 2008 Fire-Rescue International Denver, CO August 14-16, 2008 National Firefighter Health Week August 18-22, 2008 National Cholesterol Education Month September Health and Fitness Advocate Workshop September 20-21, 2008 World Heart Day September 28, 2008 American Diabetes Month November Great American Smokeout November 20, 2008 June 3, 2008 In this issue: NVFC Booth Has Another Successful Show National Men's Health Week is June 9-15 Fire/EMS Safety, Health, and Survival Week is June 22-28 Heart-Healthy Tips: Best and Worse Cookout Foods - Did Your Favorites Make the Cut? Recipe: Maple-Glazed Cedar Plank Salmon Calendar of Events NVFC Booth Has Another Successful Show Fire Expo was a great success for the National Volunteer Fire Council (NVFC), with hundreds of attendees stopping by the NVFC’s interactive booth to receive free blood pressure, cholesterol, and body composition screenings. The show took place May 16-18 in Harrisburg, PA. The NVFC booth featured important components of the Heart-Healthy Firefighter Program, which provides education and resources to combat the number one cause of line-of-duty firefighter deaths – heart attack. More than 600 attendees took advantage of the health screenings to learn if they are at risk for heart disease. The free screenings were made possible thanks to a grant from the Department of Homeland Security and were conducted by L&T Health and Fitness. At the conclusion of the screening, each participant received a detailed, personalized health report and was able to discuss the results with certified health counselors. So far over 14,000 people have been screened through the NVFC booth at fire service trade shows nationwide. The booth also featured publications and resources, as well as information about other NVFC programs including Fire Corps and the National Junior Firefighter Program. If you were unable to visit the NVFC’s booth at Fire Expo, stop by the booth at these upcoming events: Firehouse Expo July 22-27, 2008 Baltimore, MD Fire-Rescue International August 14-16, 2008 Denver, CO ^ Back to Top National Men's Health Week is June 9-15 Men have a life expectancy about five years shorter than women’s, according to the Centers for Disease Control and Prevention (CDC). Men also have a higher death rate than women from the top 10 overall causes of death. This is in part because men are less likely than women to seek medical care, resulting in delayed detection of health problems. National Men’s Health Week was created to heighten the awareness of preventable health problems and encourage early detection and treatment of disease among men and boys. First established in 1994 by a bill passed by Congress and signed by President Bill Clinton, National Men’s Health Week is observed each year during the week ending on Fathers’ Day. The week is organized by the Men’s Health Network, an organization committed to improving health and wellness in men. Anchored by a large health education and screening program in Congress, National Men’s Health Week is observed across the country with screenings, health fairs, media appearances, and other health education and outreach activities. The leading cause of death in men – and firefighters – is heart attack, which accounts for 27% of all male deaths, according to the CDC. Male firefighters and the male family members of firefighters can take action now to adopt a healthy lifestyle, reduce their risk of heart and other diseases, and increase their life expectancy. The National Volunteer Fire Council’s Heart-Healthy Firefighter Program provides resources, information, and tools to help first responders – both male and female – eat right, get fit, and enjoy a long and healthy life. Find out more about National Men’s Health Week. Learn more about heart-health and maintaining a healthy lifestyle with the Heart-Healthy Firefighter Program. ^ Back to Top Fire/EMS Safety, Health, and Survival Week is June 22-28   The National Volunteer Fire Council (NVFC) has partnered with the International Association of Fire Chiefs (IAFC) and the International Association of Fire Fighters (IAFF) to promote the 2008 Fire/EMS Safety, Health, and Survival Week, scheduled for June 22-28. The theme for the week is “Committed to Long-Term Results,” which encourages long-term investments by both chiefs and firefighters to enhance their health and safety. The ultimate goal is to institute a strong culture of health and safety within the fire and emergency medical services.   Suggested activities and materials incorporate three key areas where standard operating procedures, policies, and initiatives – along with the training and enforcement that support them – can limit fire/EMS personnel’s risk of injury or death. Initiate an emergency vehicle policy, to include: Always buckle up. Always stop at red lights and stop signs. Always drive at speed limits and defensively. Fully implement the Wellness-Fitness Initiative: Provide annual medical and physical evaluations. Provide equipment and time for exercise. Provide nutrition information. Fully implement NFPA 1500, especially sections addressing PPE: Provide compliant PPE. Train and enforce use of PPE, including respiratory protection   Learn more about this year’s program and access planning resources developed by the IAFC Safety Health and Survival Section. Learn more about health in the fire and emergency services through the NVFC’s Heart-Healthy Firefighter Program. Also stay tuned to the Heart-Healthy Firefighter web site and E-news for more information regarding the second annual National Firefighter Health Week, to be held from August 18-22. Learn more about the NVFC/USFA Emergency Vehicle Safe Operations Initiative. ^ Back to Top Heart-Healthy Tips: Best and Worse Cookout Foods - Did Your Favorites Make the Cut?   Courtesy of SparkPeople.com By Leanne Beattie, Health Writer, and Stepfanie Romine, Staff Writer Summer is almost here, and that means outdoor parties and cookouts with friends and family. If you’re trying to eat healthier, it can seem hard to find good choices at the picnic table. But you don’t have to hide out until September just to resist temptation. Whether you're a host or a guest, you can enjoy the best of barbecue season without padding your waistline. Use this guide to choose food that's light, healthy, and refreshing at any backyard blowout. Burgers 'n Dogs Hamburgers and hot dogs are a big part of summer eating, but they don’t have to be a diet disaster. Start with a 100% whole wheat bun instead of white for a healthy dose of fiber, and watch the fat content of the meat. The average beef and pork hot dog contains about 180 calories and 17 grams of fat before you add a bun and toppings. Turkey dogs are tasty and won’t sabotage your diet—you can have two of them for less than 100 calories. If you’re going for a burger, stay away from the high-fat toppings like cheese, mayo, and bacon. Choose cheese slices made with skim milk to reduce the fat content and load your burger with mustard and fresh veggies instead. Here's the burger 'n dog breakdown: Worst Better Best Hamburger patty (4 oz) 290 calories 22g fat Turkey burger patty (4 oz ) 160 calories 9g fat Veggie burger patty (2.5 oz) 110 calories 4 grams of fat Bratwurst (4 oz) 300 calories 25g fat Beef hot dog (2 oz) 180 calories 17g fat Turkey dog (2 oz) 45 calories 5g fat Swiss cheese and sautéed mushrooms 150 calories 13g fat Cheese, lettuce tomato, onion, pickles, ketchup, mayo, and mustard 131 calories 9g fat Ketchup, pickles, and mustard 15 calories 0g fat Buttered bun 160 calories 6.5g fat Whole wheat bun 110 calories 1.5g  fat A lettuce leaf 5 calories 0g fat Chips, Salads & Sides If potato salad is your downfall, make your recipe healthier by leaving the skins on the potatoes (for more fiber and nutrients) and choose non-fat, Greek-style yogurt instead of mayo. Make creamy coleslaw more waist-friendly by reducing the fat in the dressing by swapping plain low-fat yogurt for half the mayo. Baked beans are usually a good choice, but opt for vegetarian varieties that aren't made with bacon, if possible. If you want to avoid the creamy salad temptations completely, fill your plate with fresh grilled vegetables. Spray chunks of red peppers, yellow squash, zucchini, and eggplant with canola oil spray and grill them on the barbecue. Add freshly ground pepper and a dash of balsamic vinegar for extra punch. When it comes to dips, look for vegetable and fruit-based choices like guacamole (made from avocado fruit) and salsa (made from tomatoes and veggies). These pack healthy nutrients that creamy dips often don't.  Worst  Better  Best Potato salad (1/2 cup) 179 calories 10.3g fat Cole slaw (1/2 cup) 150 calories 8g fat Vegetarian baked beans (1/2 cup) 100 calories 1g fat Ranch dressing (2 Tbsp) 180 calories 18g fat Guacamole (4 Tbsp) 100 calories 8g fat Salsa (1/2 cup) 60 calories 0g fat Potato or tortilla chips (1 oz) 150 calories 10g fat  Pretzels (1 oz) 110 calories 2g fat Raw vegetables (1 oz) 16 calories 0g fat  Drinks Calories from beverages can add up fast. And new research on artificial sweeteners shows that even diet soda, although calorie free, can result in weight gain. When it comes to liquids, water is the only thing your body needs. But when it comes to grilling out, most people like to drink something both flavorful and refreshing. Use the chart below for some sweet ideas when you want something besides water. Worst Better Best Lemonade (8 oz) 120 calories Sweet tea (8 oz) 100 calories Water with lemon (8 oz) 4 calories or Unsweetened tea (8 oz) 2 calories Pies & Desserts Berries make fresh, nutritious choices for summer and spring, but the way they're prepared can often add much more sugar than these naturally-sweet fruits need. Opt for fresh fruit (like watermelon slices or fruit salad) as a healthy, guilt-free dessert. Can't resist that cake or pie? Pile on the fresh berries and fruit and try just a taste of the cake, whipped cream, or other dessert. Worst Better Best Blueberry pie (1/8 of pie) 473 calories 19g fat Strawberry shortcake with whipped cream and sweetened strawberries (2.5 oz) 325 calories 8g fat Angel food cake (2 oz) with fresh strawberries (1/2 cup) 120 calories 0g fat   SparkPeople.com is a free weight loss and fitness web site that helps people transition from dieting to living a healthy lifestyle. This article has been reprinted with the permission of SparkPeople, Inc.  ^ Back to Top Recipe: Maple-Glazed Cedar Plank Salmon Submitted by Tay Robertson, Fire Chief, Sisters-Camp Sherman Fire District, OR Ingredients: 1 cup pure maple syrup 2 Tbsp fresh ginger root, peeled and finely grated 4 Tbsp fresh lemon juice 3 Tbsp soy sauce 1 ½ tsp garlic, minced salt and pepper, to taste 1 untreated cedar plant (17”X10.5”) - optional 1 (2.5 lb) center cut salmon fillet with skin Greens from 1 bunch scallions Preparation: Simmer maple syrup, ginger root, 3 Tbsp lemon juice, soy sauce, garlic, salt, and pepper until reduced to 1 cup (approx. 30 min.). Let cool. Pre-heat oven to 400°.  If using cedar plank, lightly oil and heat for 10 minutes in oven. Arrange scallion greens on plank or in oiled shallow baking dish. Stir 1 Tbsp lemon juice into ½ of glaze and keep covered and warm. Put salmon skin side down on scallion greens and brush with remaining glaze. Season salmon with salt and pepper. Roast in oven until cooked through – about 20 minutes on plank or 15 minutes in pan. Cut salmon and use glaze from pan for a sauce. (Makes 6 Servings) ^ Back to Top Calendar of Events Below is a list of events the Heart-Healthy Firefighter Program will be attending as well as nationally recognized dates the Program would like to acknowledge. National Men’s Health Week June 9-15 Fire/EMS Safety, Health, and Survival Week June 22-28 Firehouse Expo Baltimore, MD July 22-27, 2008 Fire-Rescue International Denver, CO August 14-16, 2008 National Firefighter Health Week August 18-22, 2008 National Cholesterol Education Month September World Heart Day September 30 American Diabetes Month November Great American Smokeout November 20