CRACKYL Magazine - No.5 (Apr/May) by CRACKYL

MARRIAGE GUARDRAILS

WHAT’S YOUR

EQ? MUSHROOM MANIA

& RECONNECT PULL THE PLUG

SHANNON ZIELONKA FORGE D FOR FI R E

A P R - M AY 2 0 2 2

WHAT’S REALLY DRIVING HEART DISEASE? SKIN IN THE GAME

FIREFIGHTER FENTON [ THE MAN BEHIND THE 'STACHE]

FIRST RESPONDER PARENTS:

HOW KIDS COPE

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Being in a demanding job that puts your face and body through stress, is no joke. Often times, we neglect how everyday environmental stressors can wreak havoc on our largest organ: skin. While every fire is unique, dermatologists have known for a long time that all fire smoke can damage lipids, proteins and DNA in skin cells. The result is dry, scaly skin, wrinkles and various signs of aging. But there are easy, simple steps you can take to minimize the damage. Geologie’s skincare routines are made to protect your skin by cleansing, hydrating and preventing signs of aging. When it comes to skincare, it’s important to find an honest partner. Geologie is a straight-shooting skincare brand. Backed by science, our products are dermatologist-formulated and our short list of ingredients have been studied for decades. Our founders wanted to create something that actually works for men’s skin. Underwhelmed by the markups and lack of options available to guys, they were inspired to make something effective and simple at a price point that’s not out of this world. Think of Geologie as your one-stop-shop for any skincare needs. Whether you’re noticing wrinkles around the eyes or the onset of some sneaky acne, these routines and products are designed to target your skin concerns. You can personalize a routine made just for your skin. Firefighters have demanding, busy jobs. Our 9x Men’s Grooming Award-winning skincare routine is easy to adopt and simple. You protect us — now we’re protecting you with a lifetime discount. We thank you for your bravery and all you do for us.

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EVERY DESTINATION NEEDS A GOOD JOURNEY

F E AT U R E D

54 64 76 46 73 in this issue

BRILLIANCE COMES OUT OF BOREDOM - PULL THE PLUG AND RECONNECT MUSHROOM MANIA

THE MAN BEHIND THE MUSTACHE - FIREFIGHTER FENTON

COPE WITH THE UNCERTAINTY

WHAT’S REALLY DRIVING HEART DISEASE?

SHANNON ZIELONKA - FORGED FOR FIRE EMOTIONAL INTELLIGENCE

CO N T E N TS

E MOTIONAL INTELLIGENCE

Health

1 6 L I F E E N E RGY - SP E N D I T WI S E LY

Relationships

24 B IG BE RRY BE N E FI TS Health

26 G UAR D RAI LS FOR YOU R MARR IAGE Relationships

4 6 W HAT’S

REALLY DRIVING HEART DISEASE?

53 H AV E SOME SK I N HAV I N T H E GAME Health

OPE WITH THE C UNCERTAINTY Relationships

56 BETTER THAN BUTTER Health

59 JAKEBR EAK

34 TAB L E T COMMAN D TAB T H E FU TU RE OF FI RE T ECH NOLOGY

6 0 WE LLN ESS IS A SK I LL

Comic

Fitness

Finance

Health

70 WAGI NG GE R M WAR FAR E WAGI I N T H E STAT I O N Health

Health

30 B E YO N D H I I T FOR BE FI R E FIGH T E R FI TN ESS

36 Y OU HAV E WHAT YOU YOU N E E D , NOW WHAT DO YOU WAN T?

68 S WE ET D R EAM S AR E SWE MADE OF T H ESE

Lifestyle

Stress

20 T H E COU RAGE TO BE V U L N E RAB L E

S HANNON ZIELONKA FORGED FOR FIRE

Health

6 2 T H E C RAC KYL LI BRARY 64

T HE MAN BEHIND THE MUSTACHE FIREFIGHTER FENTON Lifestyle

MUSHROOM MANIA Health

74 T H E R IPPLE E F F ECT OF IMPU LSE BUYI NG Finance

BRILLIANCE COMES OUT OF BOREDOM PULL THE PLUG AND RECONNECT Health

78 MAKE T IME FOR FI T N ESS OR YOU’ LL MAKE T I M E FOR I LLN ESS Fitness

80 J E R K CHIC KE N ST UFFED PE PPE RS Recipe

S C I E N C E T O T H E S TAT I O N : A Health and Wellness Alliance is a powerful team of physicians, researchers and scientists dedicated to the goal of “ Bringing science to the stations.” From the effects of toxin exposure to extreme stress management, their focus is on providing actionable information to enable members of the fire service to mitigate risks and devise powerful safety solutions. They believe that firefighters shouldn’t die in the line of duty but should live out their retirement years in good health. We think so too.

A LETTE R FROM TH E PU BLISH E R YO U WA N T E D M O R E A N D W E L I S T E N E D !

I’m excited to announce that we will now be publishing CRACKYL five times per year instead of four. We are absolutely thrilled that the demand for our magazine continues to grow, as do our interactions within the fire community. This is a big year for CRACKYL as we were proud to win a silver medal in the Best Digital Magazine category for 2021 by The COPA (Canadian Online Publishing Association). Being nominated for a publishing award so early in our journey is not only an honor but makes for a very satisfying moment for the entire CRACKYL team. We are all working towards the same goal of getting valuable and relevant material and resources into every firefighter’s hands. In other news, we have partnered with Science to the Station: A Health and Wellness Alliance where we will share what doctors and scientists are discovering about our profession. Looking for something fun to do this April? Come to Indianapolis April 25 to 30 for FDIC International and visit us at Booth 1310. We are excited to be there and look forward to meeting you! In this issue we learn all about how much courage it actually takes to be vulnerable (see page 20). We then take a dip into relationship safety by talking about the value of having guardrails in your marriage on page 26. For our cover story, we hear from Shannon Zielonka, a firefighter/emt from Florida who tells a story of survival, perseverance, and commitment (page 40). And on page 64 we get to meet the man behind the moustache, Firefighter Fenton, or rather Brent Fenton, and hear all about the other half of his life when he isn’t in front of a camera. Enjoy the read! Cheers,

Kory Pearn PUBLISHER

CRACKYL Magazine is proud to announce the launch of a dynamic new partnership that makes us the official voice of the Science to the Station: A Health and Wellness Alliance. What better platform could there be for cutting edge scientific findings and health resources for firefighters than the magazine created by and for them? We’re striving to make CRACKYL available to every firefighter across North America and we’re tailoring our content to meet your needs. Just as our name calls to mind the sound of a fire, we want to ignite in our readers an ever-renewed enthusiasm for and dedication to our profession.

W H Y T H E N A M E C R AC K Y L ? The inspiration behind the name CRACKYL comes from a feeling firefighters experience in the middle of a structure fire when a sudden calm comes over you and you hear a fire crackling all around a smoke-filled room, but can’t see it. The sound of a fire crackling is imprinted on every firefighter’s mind, and it roots us in this exhilarating and unpredictable profession. We want CRACKYL to become a sounding board for firefighters throughout their careers. Firefighters are notorious for sitting around the firehall, discussing their problems and offering advice. But the truth is, many of us don’t have the answers. We don’t know why we all fight about the same problems with our partners, never seem to have enough money left at the end of the month and just can’t get along with the co-workers who are the most like us. At CRACKYL, we want to be the firefighter in the hall who has a lot of those answers and provides accurate, practical, and life-changing solutions to the problems we all face.

E DI TOR IAL

PUBLISHER KORY PEARN KPEARN@CRACKYLBUSINESSMEDIA.COM EDITOR-IN-CHIEF LIZ FLEMING DIGITAL EDITOR LEAH SOBON COPY EDITOR MARTHA CHAPMAN SENIOR WRITER LUKE VANDERMEER EDITOR@CRACKYLBUSINESSMEDIA.COM

DESIGN

EDITORIAL DESIGNER SARAH ROSS EDITORIAL DESIGNER NICOLE MANNELL

SA L E S

DIRECTOR OF SALES & CONSUMER MARKETING

LUKE VANDERMEER

LVANDERMEER@CRACKYLBUSINESSMEDIA.COM DIRECTOR OF INTEGRATED FIRE SALES & MARKETING

MATT RUMAS

MRUMAS@CRACKYLBUSINESSMEDIA.COM ACCOUNT COORDINATOR & SOCIAL MEDIA CLIENT SERVICES

MARIA PELLETIER

MPELLETIER@CRACKYLBUSINESSMEDIA.COM SEO MANAGER VISHWA NAIR INFO@CRACKYLBUSINESSMEDIA.COM

CO N T R I B U T O R S

ELIZABETH ANDERSON , TINA BONNETT, MATTHEW BROOM, MATT CADY, MARTHA CHAPMAN, DANIELLE COOK, ERIN CRAW, BILL DUNGEY, CARRIE FLEETWOOD, LIZ FLEMING, GREGORY GORDONSON, MEGAN LAUTZ, RICK MARKLEY, RYAN PROVENCHER, LEAH SOBON, LUKE VANDERMEER, TRISH VANSICKLE, ALWYN WONG, STEVE XU

CO M I C

CARTOONIST

JEFF MAKSUTA

CRACKYL Magazine is published five times a year by CRACKYL Media Inc. with copies delivered to firefighters across North America and beyond. No part of the content, including but not limited to editorial, advertising or photography, may be copied or reprinted without the permission of the publisher. ISSN # 2563-612X PUBLISHED AND PRODUCED BY: CRACKYL MEDIA INC.

SU BSC R I PT I O N S

ORDER A PRINT SUBSCRIPTION FOR ONE YEAR FOR $59.89 USD CRACKYLMAG.COM/SUBSCRIBE TO ORDER MULTIPLE SUBSCRIPTIONS CONTACT: INFO@CRACKYLBUSINESSMEDIA.COM SIGN UP FOR A DIGITAL SUBSCRIPTION CRACKYLMAG.COM The opinions presented in our magazine are those of the authors of the articles. We enjoy the opportunity to present a variety of viewpoints but do not necessarily endorse them. ON THE COVER: SHANNON ZIELONKA PHOTO BY LOUDELSON GOBY

@ C RAC KYL MAG

C R AC K Y L E X P E R T S D E R M AT O L O GY STEVE XU, MD

E M E RG E N CY M E D I C I N E

MICHAEL GUIRGUIS, M.D. BEN TANNER, EMERGENCY MEDICINE PA-C

EX E RC I S E SC I E NC E

ANTHONY DE BENEDICTIS, CAT(C), CSCS TODD CAMBIO, BS, BA, CSCS BRITTANY S. HOLLERBACH, PH.D. JIM MCDONALD NSCA, CPT, CSCS, TSAC-F HUSSIEN JABAI, MS, CSCS, TSAC-F, CPT

FINANCE

TRISH VAN SICKLE, LLQP, CSC

I N T E G R AT I V E H E A LT H NOAH GENTNER, PH.D., NBC-HWC

M E N TA L H E A LT H

ASHWIN PATEL, PH.D. ANASTASIA MILLER, PH.D. SARA A JAHNKE, PH.D. SIMON MATTHEWS, FASLM DIPLLBLM, MHLTH SC, NBC-HWC, ICF-PCC

NUTRITION

MAUREEN STOECKLEIN, RD MEGAN LAUTZ, MS, RD, TSAC-F PATRICK MCCARTHY, MS

S E X & R E L AT I O N S H I P S

CARRIE FLEETWOOD, B.A., M.ED., R.P. O.A.M.H.P.

S L E E P H E A LT H

BEVERLY DAVID, REGISTERED PSYCHOLOGIST PH.D., CLIN.PSY.D, CLIN.PSYCH

STRESS

WENDY LUND, BSCN, MSC DONNIE HUTCHINSON, MBA, PHD TINA BONNETT, ED.D, M.ECED., R.E.C.E.,

CERTIFIED TRAUMA INTEGRATION CLINICIAN

TRAI NI NG

JOHN HOFMAN, CSCS-D, TSAC-F D, MS JAKE PATTEN, SCCC, TSAC-F, USAW, PN-1 AARON ZAMZOW, BS-HEALTH AND WELLNESS, NSCA-CSCS, NASM-CPT, ACE-PEER FITNESS, PN1

WE LLN ESS

DANIELLE COOK KAWASH, MS, RD, NBC-HWC ALWYN WONG, BSC, DC, ART, MED. AC.

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“SMELL ME!” (NOT IN THAT CREEPY, SMELL-MY-HAIR-WHILE-I’M-NOTLOOKING WAY, AS IN THE ‘OMG I JUST GOT BACK FROM A 5-ALARM FIRE, TOOK ONE SHOWER AND DON’T SMELL LIKE SMOKE EVEN A LITTLE, THIS STUFF IS MAGIC’ KINDA WAY)

SOOTSOAP WORKS. We will have you walking through the door at the end of your shift saying “smell me”! It washes away THAT smell — one and done — like nothing else. And we know that means it’s washing away toxins too because, well, #science.

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HEALTH

EMOTIONAL INTELLIGENCE

T H E S I L E N T ST R E N GT H OF A FIREFIGHTER

By Luke Vandermeer

The word we most naturally associate with firefighters is strength. Most people would assume that strength refers to the physical ability to carry heavy equipment and pull people to safety – and they’d be right. But while that’s a major requirement, there are other types of strengths that are equally or even more important to a firefighter. And topping that list is emotional intelligence or Emotional Quotient (EQ).

C RAC KYL MAGAZ I N E

EMOTIONAL INTELLIGENCE IS OFTEN DEFINED AS “THE ABILITY T O P E R C E I V E , U S E , U N D E R S TA N D , MANAGE AND HANDLE EMOTIONS” It’s a term that’s been around since the early 1960s, but it wasn’t until the mid-nineties that it became widely known, largely thanks to Daniel Goleman’s bestselling book “Emotional Intelligence."

How can you tell if you or someone has a high level of EQ? Such people are highly in tune with their emotional states, both positive and negative. They can readily identify the emotion they’re experiencing and can manage and react appropriately, both internally and externally. Clearly, being able to regulate an emotion such as anxiety is critical for a firefighter.

EMOTIONALLY QUICK SCALE (EQS)

STAG E3

STA GE

BLIND

NEVER CONSCIOUSLY IDENT IFY YOU R FE ELI NGS complete lack of awareness leading to repeatedly poor situation management

STAGE 2

DELAYED

REALISING LONG AFTER THE EVENT A FE ELI NG WAS PRESENT too late to affect the original situation but enables the possibility of action to “try to put things right" (e.g. an apology or to express views previously kept in)

STAGE 3

POST

REALISING STRAIGHT AFTER THE EVENT this may prevent feelings festering and could help provide a quick rectification of the situation (for both you and the other person)

STAGE 4

DURING

CONSCIOUSLY RECOGNISE THE FE ELING DU RI NG THE EVE NT this mental recognition provides a measure of control over the feeling, allowing you to choose to adapt your behaviour at the time

STAGE 5

EN ROUTE

SEN DING THAT FIRST SE ED OF AN EMOT ION BU I LDI NG from its first inception - as you know it is coming, you can quickly prepare for it

STAGE 6

PRESCIENT

KNOWING THE SITUATION WILL GENERATE FEEINGS IN ADVANCE you know in advance that a situation will generate feelings and you take steps to prepare as best as possible for them

STAG E4

Emotions play an integral part in our lives and our decision making. How quickly we are able to consciously identify our feelings impacts how effectively we manage ourselves and situations. With regular practice we can move through the EQS stages to become ever more aware of when our emotions are affecting our thoughts and actions. Where do you sit on the scale?

STAGE 1

GE STA

E.Q.S. STAGE 1

STAGE 6

MORE INFORMATION CAN BE FOUND AT 6SECONDS.ORG

Emotionally intelligent individuals are also more tuned in to the feelings of others and are able to easily “read the room”. If the moods of others signal to you when it may not be appropriate to launch your “A drunk walks into a bar…” joke, or if you’re able to know that now isn’t the time to suggest that a struggling family member get “a real job”, you probably have a good level of emotional intelligence. Not surprisingly, we are often drawn to people with high levels of emotional intelligence because they tend to make better friends, partners, spouses and leaders. If this doesn’t sound like you, that doesn’t necessarily mean you have a low level of EQ - but here are a few warning signs to watch for: People with low levels of emotional intelligence tend to be more argumentative, have lower quality relationships and generally poorer emotional coping skills. Consider the above chart, provided by Six Seconds – The Emotional Intelligence Network. How do these levels of emotional intelligence translate into strength (or the lack thereof) for firefighters? Firefighting can be a very emotional occupation, so a generous level of EQ, both at work and at home, is key. Firefighters are trained to react in any dangerous situation they encounter, but they are also trained to control their “humanity." A lifethreatening occurrence will still generate a human emotional reaction, and when anxiety starts to take hold, it becomes necessary to regulate it.

FIREFIGHTERS ARE DEDICATED TO SAVING PEOPLE. THEY WANT TO HELP AND REASSURE PEOPLE EXPERIENCING THEIR DARKEST HOURS THAT THINGS WILL BE OKAY. THEY NEED TO BE KIND

AND PATIENT, AND ABLE TO PROJECT A SENSE OF POSITIVITY, NO MATTER HOW BLEAK THE SITUATION. A high level of EQ is also important for creating good relationships with our coworkers. Every firefighter needs to know not only how they will react in any given situation, but also how their team will react – and what the signs of those reactions may be. Making a quick adjustment based on a reading of how your partner is feeling could save their life, your life, or the life of someone you’re trying to help. While emotional intelligence is a very important skill on the job, it’s equally necessary outside the hall for a strong firefighter. Sadly, not every shift will be a good one, and there can be a slew of emotions to be handled when the helmet is hung up and the boots are taken off. That’s the true test of a firefighter’s emotional intelligence. It's hard for anyone to not take home their workday emotions, but for firefighters whose feelings can be both intense and negative, it’s especially difficult. That’s why it’s so important to stay in tune with our emotions, know why we’re experiencing them and have strategies to cope with them.

good communication. Before long, you might find yourself resentful of both the professional and personal parts of your life and unable to cope with your emotions. That’s when the grave you’re digging will start getting deeper.

ARE YOU WORRIED THAT POOR COPING SKILLS COULD BE PART OF YOUR PERSONALITY? DOES THAT MEAN YOU’RE CHAINED TO A LIFE OF LOW EMOTIONAL INTELLIGENCE? THANKFULLY NO! There is a way to develop more EQ, and it starts with putting a label on emotions when you feel them. Remember the old saying: sometimes in life, you need to slow down to go fast. If you want to learn how to react successfully to the onslaught of emotions you feel as a firefighter and build your EQ, you might first need to slow down. Focus on the emotions you’re experiencing and be clear about what they mean to your well-being. A firefighter’s job is to be strong, but it’s not all about muscle. Emotional intelligence can be one of the biggest but quietest strengths that you need, not only to save a life today, but also to make sure you’re ready to save another tomorrow.

Being unable to cope with the emotional takeaway of the job can have a negative impact on many aspects of your life. You could have trouble sleeping, become irritable and begin to find it hard to feel the joy in your own life. You might start to dread the events that may be waiting for you when you put the boots on next. Those feelings can transfer to our relationships, creating arguments and preventing

APR - MAY 2022

STRESS

Life Energy. . .Spend it Wisely By Dr. Alwyn Wong

What is life energy? Energy is quite simply the ability to do work. The human body contains various chemicals which are ultimately converted to a form of energy necessary for our muscles to contract, our nerves to transmit information and our body to heal. Life energy, on the other hand, is closely tied to the concept of vitalism, a doctrine that describes the force required to sustain life’s processes that cannot be explained solely by physical or chemical means. Life energy is often described as qi (prounounced "chee") or prana.

C RAC KYL MAGAZ I N E

one form of life energy cannot be regained once lost, and that is our time

If we’re not using our life energy wisely, we’ll experience one of three outcomes: While seemingly different, these two definitions are not dissimilar. In fact, seasoned practitioners often combine Eastern and Western concepts and so will we.

1 2 3

Life energy can be reflected in actual physical energy and exertion but can also be linked to our emotional wellbeing. Even the unique knowledge we each possess is a form of energy. Though energy is finite – a concept we’ll tackle later – the examples above all share a single characteristic: their flexibility. They can be regained, recovered, recharged or rebuilt.

The trick is determining which outcome we’re seeing

There is, however, one form of life energy cannot be regained once lost, and that is our time. It’s a form of life energy that must be protected at all costs. Time cannot be recharged, but it can be leveraged. All life energy must be increased and efficient use of our time can build other forms of life energy. Do you earn what you’re worth? Does the time you spend in the gym lead to improved health and fitness? Are you engaged in healthy and fulfilling relationships? Do you have time to spend on educational pursuits, whether formal or informal, that improve the quality of your life?

We’ll get less than we expend We’ll get more than we expend We’ll get exactly what we expend

A good friend of mine is a firefighter, a father and a real estate agent. He was formerly a personal trainer. At the time he embarked on his career in firefighting, he became a new father, putting himself through his training, while sharing the child care and mortgage payments with his wife. Bodybuilding and personal training were his passions but once he was hired, he had to make a choice. Would he continue as a personal trainer to earn extra income, or spend his days off with his family? Initially, he opted to continue training his clients between shifts (which entailed 30 minutes of travel). The question is: was he using his life energy wisely? After a while, my friend decided that he was trading his time for money – time that could have been spent with his family. So, he made a choice and became a real estate agent and investor. Apart from the obvious increase in earning potential that he gained as a real estate agent, the

change in his side-gig gave him a better outlet for his life energy. There was a greater return on time invested and he found he could spend more hours with his family. His earning potential wasn’t directly related to the hours he put into his second job. But what about his passion for bodybuilding? The time he’d been spending training others had been making it difficult for him to focus on his own health and fitness. Many trainers report the same outcome: they have less motivation to train when they’re busy training clients. My friend never got less than what he put in. From the very start, he was using his life energy wisely. As a personal trainer, he was getting what he was putting in but wasn’t using his time as wisely as he could. Pivoting to real estate as a side-gig not only allowed him to earn extra income (one form of energy) but also created opportunities to spend more quality time with his daughter, itself a boost in emotional energy. He did this by leveraging

his time – the form of energy that is finite and cannot be renewed. How can you assess whether you’re using your life energy wisely? A good start is to ask yourself how you’re using your tangible forms of life energy. Are you using your physical exertion, emotional energy, knowledge, money, and last but not least, your time, wisely? The next step is to define what you deserve in return. When I say “deserve,” I’m not referring to a sense of entitlement but the important point of gauging whether what you are receiving is worth what you have invested. Once you’ve determined what that return should be, avoid using your life energy for anything less than you deserve. This might mean quitting a job that pays less than you’re worth or it might mean avoiding people who make you feel less worthy. Seek situations and opportunities that recharge one or more of your life energy forms. Get paid what you’re worth and foster fulfilling relationships.

Life energy is finite, and if we’re not careful, it can be drained. Protect it. Use it wisely.

APR - MAY 2022

“ T H E R E A R E T WO TY P E S OF PEOPLE WHO WILL TELL Y O U T H AT Y O U C A N N O T MAKE A DIFFERENCE IN T H I S WO R L D : T H O S E W H O A R E A F RA I D TO T RY , A N D THOSE WHO ARE AFRAID YO U W I L L S U C C E E D . RAY GOFORTH

PHOTO BY CRIS ACOSTA

RELATIONSHIPS

THE COURAGE TO BE

Vulnerable

By Tina Bonnett, ED.D, M.ECED., R.E.C.E., Certified Trauma Integration Clinician

C RAC KYL MAGAZ I N E

" V U L NE RABI LI TY I S NOT WE AKNESS; I T’S OUR GRE ATE ST ME ASURE OF BRENÉ BROWN

It won’t surprise you to hear that in a Google search for words associated with firefighters, these words surface: courage, integrity, confidence, bold, risk-taker, stamina, physical strength, and team-player. These are the characteristics of professionals who are brave, powerful, resilient and the conquerors of all things. They create an image of heroic protectors keeping people and communities safe, while putting their own needs aside. The irony is that as firefighters care for the well-being of other people, they themselves are regularly denied opportunities to process the wide range of emotions that are central to being human. This happens for a host of reasons, some of which include gender-based challenges of a predominantly male profession, societal expectation that those who work in emergency services should be tough both mentally and physically, and the lack of time or desire to engage in intentional moments of reflection. Another significant contributor is that many of us were raised to believe that outward expressions of emotion – apart from happiness or excitement – signal weakness or instability. For others, who operate from an insecure working model of attachment caused by childhood adversity, and for those who have a history of psychological trauma, making emotions visible can create feelings of discomfort. The pressure to be “perfect” that we or others can place on us can get in the way of revealing our true selves, so instead we work to please and prove in order to protect ourselves from judgment or ridicule. Being open with our emotions is feared, and therefore avoided.

COURAGE.

What does it mean to be authentically vulnerable? According to an expert in this domain Dr. Brené Brown, vulnerability “is the emotion that we experience during times of uncertainty, risk, or emotional exposure.” What’s paradoxical is that the work of a first responder is by definition filled with uncertainty, risk, and emotional exposure, but it’s the vulnerability of others, and not our own, that is our focus. The reality is that, just like the community members we protect, first responders also encounter unpredictability, and experience precarious moments in our personal and professional lives. Firefighters are not immune to the stressors that are common to the human condition. We experience childhood trauma, ruptures or tensions in our relationships, illness, financial stress, and work-related pressures such as promotions or changes in roles and responsibilities. These hurdles have undoubtedly worsened in the last couple of years due to the pandemic. Those who work in the firefighting profession need to think deeply about their own emotional vulnerability, because the capacity to be vulnerable sets the stage for authentic connection with others. Being in genuine, meaningful, and secure relationships with family, friends, and colleagues is not only enjoyable but also contributes to a lowering of stress hormones in the brain and body, fostering optimal health, and nurturing a sense of belonging, which is a primal need for all humans. On the flip side, when vulnerability is suppressed or disguised, feelings of anger, rage, and denial can hide worries and discomfort about uncertainty, risk, and the potential for others to see our true selves, including all of our imperfections. This negatively impacts both brain and body, creating emotional, behavioural and attention dysregulation that can result in high levels of stress hormones, addictions, sleep disorders,

serious medical conditions, and an array of other unhealthy coping strategies. Opening yourself up to being vulnerable is key to holistic wellness, but it is not always easy to achieve. It does not, however, have to involve over-disclosing deeply personal information and/or feelings to just anyone. Only those who have gained our trust should be privy to our life experiences and stories. It is up to each individual to determine with whom they will be vulnerable, and what feelings and information should be shared. One of the best ways to gauge this is to ask yourself: Who can I turn to when I am sick, hurt, or upset and in need of a safe haven? Who supports me when I need help to regulate my emotions, in a way that feels unconditional and safe? Who appreciates me and will just “be with” me? Who has earned my trust, allowing me to feel secure when I share my imperfections? Who encourages me to take healthy and informed risks, and then affirms me regardless of the outcome? If this is a new way of feeling, thinking and operating, have patience with yourself. It may feel destabilizing to shift from the comfort that comes with pleasing others, proving yourself, and concealing your vulnerabilities. You may find it difficult to expose the feelings associated with your doubts, discuss the risks you’re taking or might want to take, and share the emotions you want to express such as disappointment, fear, sadness, and surprise. Being vulnerable takes intentional practice, starting with one other trusting person. Contrary to what many believe, it is the quality of secure relationships and not the quantity that is the essence of relational health. Give yourself permission to be selective as you begin to navigate a more open way of being.

APR - MAY 2022

RELATIONSHIPS

Is being vulnerable with others in your personal or professional life familiar territory or a completely new experience? Either way, consider these ten powerful strategies:

1. 2. 3. 4.

In line with the 2022 invitation from CRACKYL magazine to take care of YOU, set a goal to open up to the possibilities that are likely to unfold when you risk being vulnerable. Notice and name the moments when you feel most vulnerable (with certain people, settings, times of day, and topics etc.) Document these reflections. Reflect on responses of anger, rage, and denial and how you use them to cover up vulnerable feelings. Reflect on how you may use other unhealthy coping strategies to avoid feeling vulnerable. Be open to receiving a kind and affirming emotional response when you reveal your imperfections and worries to a trusted person.

Pre-plan the disclosure of something you feel vulnerable about to someone with whom you have relational security, and then put that plan into action. Start by saying something along the lines of: “This makes me feel vulnerable, but I trust you with my feelings and insecurities.”

Be clear that you don’t expect or want the person with whom you’re sharing to solve the challenges that you are facing, or “fix” your emotional state, but rather to sit with you in the feelings of discomfort. Simply “being with” is enough.

Expect that others may respond in a way that you had not anticipated as this may feel unsettling for them. Remind yourself that you may have to express your vulnerabilities more than once for it to become more natural and comfortable for both of you.

Develop a tool kit of self-regulating products and tools such as essential oils, sensory materials, therapeutic clay, breathing techniques and/or apps, fidget toys etc., to help you maintain an optimal regulated state as you strive to become more comfortable with expressing your vulnerabilities with others.

Practice, with fellow first responders and family members, the language you need to be vulnerable. Thank them for their frankness and honesty. “Thanks for telling me. I appreciate that you feel vulnerable”, or “Thank you for trusting me with your emotions. They are safe with me."

10.

Have a look at Brené Brown’s work. She has published some very accessible, real, provocative, and humorous books that address the critical need to be vulnerable. "Atlas of the Heart" is a great one to start with. She also has videos on YouTube that are well worth watching.

From now on, to that long list of firefighter traits such as courage, integrity, confidence, and leadership, be sure to add vulnerability.

It may end up being your greatest strength. 22

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HEALTH

big berry benefits By Gregory Gordonson

Even if they didn’t provide high levels of nutrients, antioxidants and fiber, berries would probably top everyone’s favorite fruit list simply because they’re delicious. Whether you sprinkle them on your cereal, blend them into a smoothie, toss them into a salad or just pop them into your mouth like healthy candy, berries (specifically strawberries, blueberries, blackberries and raspberries) all offer a big blast of benefits.

It’s all about the anthocyanidins These nutritious little powerhouses are good for men, thanks to a compound found only in berries called anthocyanidin – a type of flavonoid known to cross the blood/brain barrier and fuel the learning and memory centers. And ladies, if you are feeling particularly sharp today, you probably had an extra serving or two of your favorite berries. Studies show that women who eat approximately two servings of blueberries a week or one serving of strawberries show significantly less mental decline. In fact, those who eat lots of berries showed a delay in cognitive decline of about two and a half years. Unpronounceable or not, anthocyanidins are simply good for you.

Dealing with diabetes? Battle it with berries! Berries offer a healthy sweetness that won’t cause problems for those managing diabetes, so include a bowl as one of your daily fruit servings. Raspberries and blackberries are particularly good because they’re loaded with fiber. Be sure to eat them whole and plain – rather than baked in a muffin – or add them to a bowl of steel cut oatmeal for a healthy breakfast choice. A 2017 study done in China involving 500,000 adults found those who consumed fresh fruit on a daily basis were 12 percent less likely to develop diabetes. Because berries are low on the glycemic index, they cause fewer blood sugar level swings – so fill your bowl with berries!

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Cut Parkinson’s disease risk with flavonoids Research shows that eating berries just twice a week can lower your risk of developing Parkinson’s Disease by 23 percent. Increasing your flavonoid intake by eating even more berries could reduce that risk by as much as 40 percent, so add a handful to your yogurt or make a strawberry and spinach salad for dinner tonight.

Heart health According to the American Heart Association, flavonoids put berries in the “superfood” category right up there with salmon, oats, dark leafy greens, nuts and seeds. Studies show that eating berries helps to decrease your LDL (bad) cholesterol levels and can contribute to lowering your body mass and systolic blood pressure. In addition, the anti-oxidants in berries can help reduce the inflammation that contributes to the development of heart disease and Type 2 diabetes.

Fiber favorites Fiber in the foods we consume makes us feel full more quickly, and can encourage us to eat less. Berries, which also boast a high water content, can help you reach your weight loss goal by filling you up. Better yet – they’re low in calories. You can splurge on a whole cup of blueberries for 86 calories or choose raspberries or blackberries for approximately 65 calories. Maybe you’d like to be really frugal and have a cup of strawberries for just 48 calories. For a sweet, cold treat, freeze your berries, then put them in the food processor to create your own sugar-free, high-fiber sorbet.

Blood pressure blaster If your family history has scary blood pressure stats, increasing your berry intake could help. Chemical compounds in berries have been shown to combat the systemic inflammation associated with high blood pressure, so putting them on the menu daily could be a great strategy. Studies have shown that eating a cup of wild blueberries every day for a month significantly increased blood vessel dilation in patients, which then reduces blood pressure. Remember: eat your berries whole. The juiced variety won’t offer the same health benefits.

APR - MAY 2022

RELATIONSHIPS

By Carrie Fleetwood M.Ed., R.P., O.A.M.H.P.

EMEMBER BUYING $10 WATCHES AT THE FLEA MARKET? CHANCES ARE YOU DIDN’T WORRY ABOUT TAKING CARE OF THEM…IF YOU LOST ONE IT WAS NO BIG DEAL. NOWADAYS YOU MAY OWN A FANCY WATCH WORTH A FEW HUNDRED DOLLARS AND YOU CAREFULLY PUT IT ASIDE WHEN YOU SHOWER, LOCK IT UP AT THE GYM, THINK ABOUT HOW IT COULD BE STOLEN, AND MAKE CERTAIN THAT YOU SAFEGUARD IT.

DO YOU THINK ABOUT YOUR MARRIAGE THIS WAY?

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Some people begin to value their marriage only when it is threatened or, worse, when it’s over. Your family, your spouse and your kids are precious to you and you think about them whenever you’re faced with another family in trauma while you’re on duty. You dread the thought that anything awful could ever happen to your loved ones. And yet, too often you may not behave as if they’re the most valued thing in your life. Marriage is often a roller coaster of highs and lows, but are you safeguarding your union through the ups and downs of life in the same way you care for that expensive watch? If you don’t protect and prioritize your marriage, you could be risking the loss of your most precious possession.

EVERY MARRIAGE HAS VULNERABILITIES, SO NEVER ASSUME THAT YOURS IS ROCK SOLID. Think about where small holes could be developing in the armor of your relationship and don’t ignore them. Learn to communicate your needs and take your partner’s needs seriously – not just for a day or two after a fight, when you’re trying to make up by being your best self for a few days. Be your best self every day. Remember what drew you together initially and how blessed you felt when you popped the question and your partner said yes!

DON’T FORGET THE COUPLESHIP! Some partners

settle into a parenting duo and save very little energy for their relationship. It’s important for a couple to plan for fun times together even if the budget is tight. Just going for a bike ride or a walk in a different neighbourhood can be fun when you’re together. If money is tight, see if friends in another town might swap houses with you for a weekend just for a change of scenery.

DON’T NEGLECT YOUR SEX LIFE! If you have different

desire levels, meet in the middle. Regular intimate love-making and romance is important throughout your married life. It says “I want to treat you well," “You’re still so important to me," and “I want to be close to you." Pornography can interfere and in fact, play havoc in many marriages leading people to get trapped in solo sex or deveoping heightened expectations that can lead to unreasonable demands on their spouse. Have the courage to get help if you’re losing the battle with this temptation.

TAKE OWNERSHIP OF YOUR ADDICTIONS. If your spouse thinks you’re drinking too much, or that you have a sexual addiction, a food addiction, or a shopping addiction, you just might! Stop blaming others and take responsibility for your problems. If you’re asked to get counseling help, remember that the request

is made because your partner loves you and has the family’s best interest at heart. Don’t minimize or delay. Seek help early…it might save you and your marriage from a disaster. A spouse living with an addict or a narcissist can sometimes feel taken for granted. This, among many other factors, makes for a lonely marriage and one that can be at risk of a third-party invasion.

AFFAIRS AND INFIDELITY Just about every married person feels an attraction from time to time for someone other than their spouse and that’s not wrong. It’s the choices made following that attraction that can prove fatal to your marriage. As a firefighter you may spend more concentrated time with your colleagues than you do with your spouse. You might be attracted to a person you work with who is good-looking or confident and pleasant or fun and intelligent. Remember: most infidelities begin in the workplace. Sensing that your colleague might also be attracted to you is a huge shot of adrenaline and excitement. Recognize that attraction is like a spell and when the person you’re attracted to shares that feeling, it’s a powerful drug. It will put you on a high no ordinary marriage can compete with.

GET OVER YOURSELF.

Admit your need for the ego boost, go to your spouse for the attention you crave and do something exciting together. That’s the best strategy for avoiding the tsunami of infidelity. David Carder’s book “Torn Asunder” is aptly titled. I have witnessed so much pain in my office (too many times to count) as I’ve watched couples try to recover from the breach of trust in their relationship. The adulterers who’ve come to their senses are very clear that the few moments or months of pleasure simply weren’t worth the long years of pain that followed their infidelity. Most people don’t want to leave their marriage when they enter into an affair but instead are drawn in, not thinking about the consequences. They get lost in the trance of the attraction and then can’t find their way out. “Anatomy of an Affair” (another great book by Carder) will not only help you understand your personal history and susceptibility to infidelity but will also show you how to get back on track before or even after you walk into an affair. Janis Spring’s classic book, “After the Affair” is also a great resource for those who need to understand the damage done and find a pathway to recovery.

IF YOU DON’T PROTECT AND PRIORITIZE YOUR MARRIAGE, YOU COULD BE RISKING THE LOSS OF YOUR MOST PRECIOUS POSSESSION.

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RELATIONSHIPS

THE BEST GUARDRAILS TO PUT IN PLACE FOR

YOUR MARRIAGE ARE PRETTY STRAIGHTFORWARD, BUT WORTH REVIEWING IN CASE YOU NEED SOME REMINDERS OR YOU GREW UP IN A HOME WHERE THESE BEHAVIOURS WERE NOT MODELED. THE FIRST ARE RELATIONSHIP STRENGTHENERS, THE SECOND, DANGER BUSTERS.

1 RELATIONSHIP STRENGTHENERS Connect with your partner whenever possible. Put down your phone, make good eye contact, give your full attention, and review your day with each other. Talk about your dreams even if you know you may never actualize them. Eat meals together as often as possible. Even if you don’t share a lot of common interests, find at least one regular activity that you can share and enjoy together, (a sport, dance lessons, hiking, religious worship attendance, music, trying new cuisines, etc.) Regularly “date” your spouse to protect and enhance your coupleship. Arrange a time and place to resolve conflict. Listen carefully to each other’s complaints, offer empathy and challenge gently. Defensiveness, criticism, contempt and stonewalling are relationship killers and should have no place in your home. Learn to apologize genuinely and humbly, and not just to get your partner off your back. Discover your spouse’s love language and remember to “speak” it (or do it) often.

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2 DANGER BUSTERS Avoid "lunching" with the opposite sex alone. When traveling together for work, don’t drink alcohol and when business is finished, don’t linger around till late in the evening. Avoid long personal conversations and avoid talking about any disappointment related to your marriage with anyone of the opposite sex. If you have an abusive spouse and are looking for support or a way out, share with a same sex friend and get professional help. Bring your spouse's name frequently into conversations with the opposite sex. Never tell someone that you are attracted to them and if you feel an attraction to someone, focus on just how human they would be after the “honeymoon phase” of a relationship ended. Don’t forget that during the early phase of any attraction people always show their best side. You did too when you were convincing your spouse that you were marriage material! Don’t buy the lie that you can have a close friendship with someone you’re attracted to, even if your spouse is included. The moment you consider hiding something from your spouse is the moment you’ll have to decide to shake your head and put some

distance between you and the tempting situation. Mentally put your spouse beside you and feel their reactions to what you’re contemplating. Then run, yes run, from the temptation. If excuses are made to contact you, be courteous but businesslike in your response. If that fails, step it up to cold and abrupt. That should do it! And that’s the least you can do for your marriage and family. Build a good foundation of regular communication and frequent investments of time in your marriage. Good partnerships don’t just happen – they are intentionally constructed with careful thought and plenty of sacrifice and they’re made to last. Add the guardrails around a strong foundation and you’ll have the best possible odds of growing old together in peace and love.

The Best Exercise Is the One That Keeps Fire Fighters Active How do the following factors influence your physical activity habits? • Ability to perform a range of exercise-related activities in different environments • Knowledge of the health and wellness benefits of regular exercise • Access to facilities and equipment to exercise on most days of the week • Physical activity habits of colleagues, family and friends • Self-confidence to engage in exercise and make it part of your routine • Sense of guilt or concern with the consequences of not being active Whether you’re trying to become more active, lose weight, change your eating habits or achieve a new personal best, Fit to Thrive is committed to helping every fire fighter improve their wellness and fitness.

Contact F2T@iaff.org for more information.

FITNESS

BEYOND HIIT FOR

FIREFIGHTER FITNESS

High Intensity Interval Training (HIIT) has proven to be very efficient and effective in developing strength and conditioning. It makes for a great workout once or twice per week, but it is important for firefighters to address other physical goals such as mobility, resilience, and recovery.

By Ryan Provencher, Executive Fitness Advisor for CRACKYL Magazine

We have put together a four-week workout program that utilizes low, moderate and no intensity interval training to work towards these goals while supporting peak performance on your high intensity interval training days.

LOW INTENSITY INTERVAL TRAINING The low intensity interval we’ll use in this workout program is 30/30. The objective is to improve joint mobility while priming your body for the work that lies ahead.

1 30/30 LOW INTENSITY INTERVAL INSTRUCTIONS: During the first 30 second interval, perform the movement slowly and deliberately at the edges of your range of motion. Be mindful of any stiffness, discomfort, or limitation that you may feel. If you experience significant pain or discomfort, stop your workout and follow up with your doctor. During the next 30 second interval, increase the tempo of the movement to make it more dynamic. Be mindful of maintaining proper body alignment, muscle activation, and movement quality as you perform the exercise. For example, when performing the “shoulder rotation – backward” you will slowly reach up, back, down, and forward with your arm while allowing your scapula to elevate, retract, depress, and protract for 30 seconds. Once you feel confident in the movement, increase the tempo to make the exercise more dynamic in the next 30 second interval. Strive for a heart rate between 40 percent and 60 percent of maximum, and an intensity rating between 4 and 6. You will apply this technique to your warm-up exercises before moderate and high intensity training, and to your priming circuit on Days 1 and 5 in your workout plan.

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SCORING: Record heart rate, movement quality rating, intensity rating, and pain rating on your score sheet.

MODERATE INTENSITY INTERVAL TRAINING The moderate intensity intervals that we will be using in this program are EMOTM and 4/1. The objectives are to build strength and resilience while focusing on movement quality and proper exercise technique. Think of this as practice for peak performance on your high intensity training day.

1 EMOTM MODERATE INTENSITY

SCORING:

INTERVAL INSTRUCTIONS:

Record total rounds, lowest exercise level, heart rate, movement quality rating, intensity rating, and pain rating for the workout on your score sheet.

Complete the assigned repetitions as fast as your movement quality allows within each minute. Work to complete these repetitions in 35 to 45 seconds, utilizing the remaining time within each minute as a recovery period. The sweet spot for recovery is between 15 and 25 seconds. Adjust your exercise level and/or take rounds off as needed to maintain moderate intensity.

2 4/1 MODERATE INTENSITY

INTERVAL INSTRUCTIONS: Perform each exercise continuously for four minutes. Recover for one minute before beginning the next exercise interval. Adjust your exercise level, load, tempo, and volume as needed to maintain moderate intensity.

SCORING: Record heart rate, lowest exercise level, heart rate, movement quality rating, intensity rating, and pain rating during the one-minute recovery period for each exercise. Record the sum of reps for each exercise, lowest exercise level, average heart rate, movement quality rating, intensity rating, and pain rating for the workout on the score sheet. Strive for a heart rate between 60 and 80 percent of maximum, and an intensity rating between 6 and 8. You will train at moderate intensity on days 2 and 4 in your workout plan.

APR - MAY 2022

FITNESS

HIGH INTENSITY INTERVAL TRAINING The high intensity intervals that we will be using in this program are the same as the moderate intensity intervals. This is your peak performance day, and the goal is to push yourself to the highest level of performance that you can reach while maintaining movement quality without pain.

1 EMOTM HIGH INTENSITY

SCORING:

INTERVAL INSTRUCTIONS

Record total rounds, lowest exercise level, heart rate, movement quality rating, intensity rating, and pain rating for the workout on your score sheet.

Complete the assigned repetitions as fast as your movement quality allows within each minute. Challenge yourself to perform at a higher exercise level, tempo, and/or volume. Decrease the challenge, or take rounds off if your movement quality rating dips below 8 on a 10 scale.

2 4/1 HIGH INTENSITY

INTERVAL INSTRUCTIONS: Perform each exercise continuously for four minutes. Recover for one minute before beginning the next exercise interval. Challenge yourself to perform at a higher exercise level, load, tempo and/or volume. Decrease the challenge if your movement quality rating dips below 8 on a 10 scale.

SCORING: Record heart rate, lowest exercise level, heart rate, movement quality, intensity, and pain during the one-minute recovery period for each exercise. Record Sum of Reps for each exercise, Lowest Exercise Level, Average Heart Rate, Movement Quality Rating, Intensity Rating, and Pain Rating for the workout on your score sheet.

NOT SURE HOW TO INCORPORATE THESE IDEAS INTO YOUR WORKOUT SCHEDULE? WANT A TRAINING RECORD SHEET?

VISIT CRACKYLMAG.COM/WORKOUT FOR EVERYTHING YOU NEED TO KNOW.

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NO INTENSITY INTERVAL TRAINING The no intensity interval that we will be using in this workout program is 30/30. The objectives are to release tension in your body and to help muscles return to normal resting length after moderate and high intensity workouts.

1 30/30 NO INTENSITY INTERVAL INSTRUCTIONS:

SCORING:

During the first 30 second interval, actively contract the target muscle group on your inhale and relax the muscles under tension on the exhale. Repeat this cycle of contract and relax for the full 30 seconds.

Record heart rate, movement quality rating, intensity rating, and pain rating on your score sheet.

During the next 30 second interval, focus on complete relaxation of the target muscle group. Stay below the edges of discomfort and release a little further into your end range with each exhale as the tissues relax into resting length.

Strive for a heart rate under 40 percent of maximum, and an intensity rating between 1 and 3. You will apply this technique to your cool-down exercises after moderate and high intensity training, and to your restoration circuit on Days 3 and 7 in your workout plan.

For example, when performing the Modified Pigeon you will press your front leg into the ground to activate the glute/ hip on the inhale, and then relax into a slightly deeper range of motion on the exhale. Repeat this cycle for 30 seconds. Once you’ve established your pain-free end range, focus on full relaxation of the glute/hip over the next 30 seconds. You should feel a tangible release of tension.

SCORING METRICS AND PROGRESSION IN THE PROGRAM

You will utilize specific subjective and objective scoring metrics to guide your training and track your progress in the program:

TOTAL ROUNDS COMPLETED

EXERCISE LEVEL

LOWEST EXERCISE LEVEL

Represents total rounds completed based on the exercise protocol.

Each exercise series in this program has three levels of challenge and/or complexity. Level 1 is Beginner, Level 2 is Intermediate, and Level 3 is Advanced.

Represents the lowest level of exercise performed in the workout.

Progress is measured in completing more rounds at the same level of exercise or completing the same rounds at a higher level of exercise.

REPETITIONS Each repetition is counted and recorded as directed for every workout.

SUM OF LOW REPETITIONS Represents the sum of all repetitions for each exercise in the workout.

Progress is measured in performing all exercises for the duration of the workout with a higher movement quality rating, or in progressing in complexity to a higher exercise level at the same movement quality rating.

HEART RATE

Progress is measured in completing more repetitions at the same Level of Exercise, or the same repetitions at a higher level of exercise.

Represents rating of exercise intensity through heart rate measurement during the workout, after the workout, or by calculating your average heart rate from different intervals in the workout.

INTENSITY RATING

Progress is measured in completing the same work at a lower heart rate, or by completing more work at the same heart rate.

MOVEMENT QUALITY RATING Represents evaluation of proper technique and biomechanics for each movement on a scale of 1 to 10, 10 being the best possible form in that exercise. Adjust the challenge or take a break if movement quality rating falls below 8/10.

Progress is measured in completing the same workout at a higher level for each exercise.

Represents evaluation of how much stress you are expressing and/or resisting subjectively on a scale of 1 to 10, 10 being the hardest you’ve ever worked. Intensity may also be measured objectively using heart rate measurement. Progress is measured in completing the same work at a lower intensity rating/ heart rate or completing more work at the same intensity rating/heart rate.

PAIN RATING Represents evaluation of any discomfort on a scale of 1 to 10, 10 being the worst pain you’ve ever experienced. If you experience significant pain or discomfort, stop your workout and follow up with your doctor.

APR - MAY 2022

Tablet Command & THE

of Fire Technology Firefighter entrepreneurs Andy Bozzo and Will Pigeon embarked on a journey into the tech world to provide an innovative solution in the prevention of workplace tragedies, streamline fire incident command and scene control, and ultimately, answer the question of how firefighters can optimize their resources and make for the best onscene fire management possible. Andy has 24 years of experience in the fire service in California and Washington State and is currently a Fire Captain with a large Northern California Fire Department. Will began in the fire service in 1998 and previously served the Contra Costa County Fire Protection District as an Assistant Fire Chief. He oversaw the Communications Division of the Fire District including the 911 Center, Radio, Telecomm, and Information Technology. Like many great ideas that inspire change, it began with a story of tragedy, something 34

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founder Andy Bozzo says is one of the main reasons he has committed the last 12 years to the growth and success of Tablet Command.

“WE HA D T WO L INE O F D U T Y D E AT H S IN 200 7 , T H E T E NT H Y E A R O F M Y CAREER . T H E F IR E F IG H T E R S D IE D IN A WAY T H AT SE E M E D A V E RY SIM P L E , A BREA D - A ND - B U T T E R F IR E O N PAPER - B U T IT WA SN’ T. It was a chain of events that led to their tragic demise…they were doing the same things we always do at these fires – it's not like they did anything exotic,” explains Andy. “If I had to point a finger of blame, it would be at how the call came in. The house had been monitored by a private, out-of-state alarm company. The residents, elderly and infirm, got a call from the alarm company

asking if they were ok, and they said ‘No. There’s a fire!’ The private alarm company with a dispatch center in Florida called our dispatch center and reported a fire alarm. That’s a huge difference in nuance. There is also a huge difference in response. So there they were a single-engine response, rolling up the street and seeing a column of smoke. They were behind the eight ball with two residents trapped so they went into rescue mode." “The other unfortunate event was the way the home was constructed with eight to ten-foot ceilings that held the heat in, plus a rain roof built on top. When the vent crews went in to ventilate, they let out steam and smoke, but not the true heat in the room. Ultimately, the fire turned on the firefighters and flashed over when they were searching for the second victim.”

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“A GAME-CHANGE R I N TH E WO R L D O F F I R E F I G H T I N G A N D I N C I D E N T COM MA N D . ” Andy remembers the point in 2010 when the idea for the company was born. “I started seeing touch screen technology come to life. One day I was lying on my couch, playing Words with Friends, taking a tile, and dragging a tile, and I thought

‘H O LY S H IT’ T HIS IS LIKE A COM M AND BOARD – BUT DIGITAL! The person I'm playing against knows what moves I just made. It resembled the analog command boards that were already out there. Why couldn’t we adapt this for fire and put it in real-time and put in an interface that would be recognizable for the old salty guys? “Ultimately, I wrote an essay/product overview of what I thought it should look like. I started making drawings and realized I had no idea how to get this on a digital platform. It was a double-edged sword: we were making technology for users who weren’t tech-savvy. We needed to make a system that was simple and recognizable for the folks who were going to want to throw it in the trash!” Andy spent a lot of time ruminating before contacting cofounder Will Pigeon. “I called Will and he was impressed by the idea. He had computing and programming expertise and said we need to do this right, with real programmers who understood how the fire service worked." “A couple of years into it, we had a product in the app store – not just a beta product - that we were showing around. We approached the Division Chief at a large, well-established fire department, a man with lots of notches in his belt. We thought it was time. We walked in and met an intimidating man, who said ‘Sit down and show me your shit. Then, I’ll tell you what’s fucked up about it.’ And added, ‘Technology in the fire service is oil and water.’ But we showed him the technology, and he said we’d nailed it. He also told us it would never make it through the political ladders of the departments but six months later, we got a call from his department saying he wanted to implement the product. We took it to conventions and received the same feedback from other departments.” What began as a tablet incident command management platform quickly showed its potential to double as a mobile data computer. Andy believes it’s one of the biggest initiatives they’ve ever taken on. “We realized that we needed a mobile product like Tablet Command that could fit in the palm of a hand to use for incident notification and situational awareness. Now, between the Incident Command platform in the Chief’s platform and the computers in the rigs, there is seamless info and situational awareness. There are also other aspects of info available, like live camera footage, the ability to integrate with drone footage, and high-res mapping. We have the ability to show pre-plans. So, if we encounter a massive apartment structure on fire, we can pull up the map of the structure and plan our next moves.” SPONSORED CONTENT

WHAT DOE S T H E

TECHNOL GY

Tablet Command provides a comprehensive suite of mobile solutions to support emergency response and incident management. This enhances situational awareness, operational efficiency, and the safety of the public and first responders. It shows units in real-time while leaving radio bandwidth for emergencies. Users like the drop-down tactical worksheets. At a commercial structure fire, it instructs users on what they need, creating buckets for placement of resources to ensure that they’re tactically on point for that incident. For example, co-founder Andy Bozzo was on the Caldor fire in the Lake Tahoe region which had a morning briefing every day before going out on the line. Seeing the mapping and resources was a game-changer. “It’s so on point” is the feedback that the co-founders receive. The technology gives the incident manager the ability to more readily look up and manage any analog or radio sorting that needs to happen. It avoids the need for an incident commander to get on the radio to receive a rundown of his or her units, thereby taking up airtime which could be better used for emergency radio traffic.

FINANCE

NEED W A N T? Y O U H AV E W H AT Y O U

N O W W H AT D O Y O U

By Matthew Broom

WHEN ALL YOUR NEEDS ARE MET, WHAT’S LEFT ARE YOUR WANTS. PRIORITIZING THOSE WANTS AND DECIDING WHAT YOU NEED TO DO TO ACHIEVE THEM CAN NOW BECOME YOUR FOCUS. I'd venture to say everyone – okay, almost everyone – reading this article has their basic needs met. If you’re a career firefighter, you have a job that pays the bills, and if that’s not enough, you probably work a part-time gig. I've never met a homeless firefighter, so you likely own or rent a home, apartment, condo, or couch. And if you work a 24/48 schedule as I did, you eat pretty well at least every third day. There may be some single firefighters who subsist on ramen noodles on their off days, but hey, they’re still getting fed.

The point is most firefighters are having their basic needs met. I've had family members lose a home to foreclosure, and I've had another family member survive on food stamps, but even in the worst of times, their basic physiological needs were met. They had food and they found another place to live. When our basic needs are met, it can make sense to focus on wants, but not in a selfish, short-term, or instantly gratifying way. Everyone wants a brand-new truck and a big house, and we'd be lying if we said we didn't. But are those things a priority? Probably not.

PRIORITIZE YOUR L O N G -T E R M G O A L S . Short-term wants lure us away from prioritizing our long-term goals. For example, I just sold my old truck for a new (to me) commuter. I bought a 2011 Toyota Camry. Would I rather have had a 2021 Camry? Sure. But it wasn't a priority. I wanted a reliable vehicle that would last a long time and wouldn't break the bank. That is what I prioritized. Every want has a trade-off. If I had bought a new car, I wouldn't have been able to invest as much. If I couldn't invest as much, I would be delaying my family's financial independence. And trading independence for a fancy new car just isn’t worth it. It’s important to establish what you really want out of life. Write down your goals. Once you take a look at what you want, the next logical question is what you need to do to attain it. And if you really ask the question earnestly, the map will begin to reveal itself.

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CREATE YOUR R O A D M A P. If you want to get somewhere, you've got to understand two things: where you are and where you want to go. And the only thing that is certain is uncertainty. On the roadmap of life, there are many detours, wrong turns, and traffic jams, but staring at a blue sky and a straight road for the entire ride would get old. Don't get me wrong, if there is a genuine need in your life, start there. If you’re struggling to put food on your table or keep a roof over your head, bust your butt to fix that situation. And once you grind through it and have a second to come up for air, then you can start to look at the big picture. No matter what life throws at you, it helps to know the North. Whether in good times or bad, you are always going in the right direction if you’re heading towards the true North. Stop focusing on short-term wants and turn your focus to significant desires. What business consultant and public speaker Jim Collins calls the BHAGs – Big Hairy Audacious Goals. These are the get-youout-of-bed-in-the-morning dreams. Motivational speaker Tony Robbins regularly proclaims, "Progress equals happiness." Defining your BHAGs and making progress will lead to happiness. Let's walk through a common want and decide what needs to happen to accomplish it.

I WA N T T O R E T I R E .

NOW, FOR THE EXAMPLE:

Don't we all?! But one thing is for sure, you can't fight fire forever so, whether you hang it up for good or just move on to something new, having a nest egg will make it easier. But, please, don't be the firefighter who says, "I'll never be able to retire." You’re really saying that you don't know what you need to do to retire, and you don't want to take the time to figure it out. You’re taking a loss without even stepping in the ring. Whether you think you’re on the right path or not, you've got to face the facts. Ignoring the twinge you feel in your chest while overhauling your second house fire of the day won't make the heart issue disappear. Similarly, ignoring the anxiety you feel when you get an account statement won't make your financial woes any better. As the ancient Roman philosopher Seneca pointed out centuries ago, "Our fears are always more numerous than our dangers." Overcome your financial fears and chart a path to accomplishing your retirement goals.

Firefighter Fred is 32 years old and married with two kids. He wants to retire from the fire service at age 55. He plans to work another five years or so after that, but hopes to retire completely – if he wants to at the time – by age 60. Fred has a defined benefit pension plan and contributes to a 457(b) plan. He conservatively estimates his pension benefit at age 55 to be $50k per year. He wants to live on $65k per year in retirement. So, using a 15 percent tax rate, he'll need about $76k of pre-tax income per year. He thinks he can earn at least $26k per year from age 55 to 60 to supplement his pension. Fred plans to stop saving for his retirement when he leaves the fire department. Fred and his wife, Nurse Nancy, currently have a nest egg of $50k. They use the four percent rule (net income – in this case, $26k – divided by four percent) to get their nest egg goal of $650k. Then they use a simple retirement calculator to figure that they will need to contribute $375 per month into their retirement plans (assuming a seven percent annual return). This will give them a nest egg of $506k at age 55. And then, from age 55 to 60, with no additional savings, they assume it will grow by five percent a year to reach their goal of $650k.

PRIORITIZE AND EXECUTE. Beating yourself up over needs and wants can be tiring. It's a constant mental battle to tell yourself you don't need a coffee from that fancy cafe. Or that you don't need a leather helmet. If you focus on your goals – the meaningful wants – and take care of those, then you won't have to beat yourself up over the little things. The little wants become the icing on the cake. But don't be the knuckle-dragging firefighter eating the icing out of the tube. Bake the cake first. Prioritize your wants, decide what you need to do to accomplish them, and execute.

APR - MAY 2022

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LIFESTYLE

FORGED FOR

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FIREFIGHTER SHANNON Z I E L O N K A ’ S S T O RY By Leah Sobon

MANY OF US CAN REMEMBER WHEN WE FIRST FELT THE DESIRE TO BECOME A FIRST RESPONDER. MAYBE IT WAS A TOY FIRE TRUCK OR AMBULANCE, OR YOU HAD A PARENT IN THE SERVICE. OR PERHAPS YOU WERE ALWAYS THE FIRST TO OFFER COMFORT AND HELP WHEN FRIENDS WERE HURT. NOT EVERY FIREFIGHTER HAS SUCH STRONG, POSITIVE MEMORIES.

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S U RV I VA L Shannon Zielonka, a firefighter from Orange County Fire Rescue in California, started life in Alabama, but her childhood memories don’t involve white picket fences or happy school yards. A survivor of childhood abuse, she never knew where her next meal was coming from, was dragged through more than a dozen elementary schools while traveling from state to state with her mother and older brother Chad until she was finally abandoned, alone, in a hotel room at age nine.

“W HE N I WAS SIX, SHE L OAD ED CH A D AND M E INTO A U- H A UL AN D LEFT AL ABAMA. F OR T HE NEXT TH R EE OR FOUR YEARS W E W E R E O N T HE RUN, HOMEL ES S , STAYIN G IN HOTEL ROOM S OR TEMPO R ARY APART MENT S. My mother put a daybed in the back of the U-Haul so we could sleep while she drove. She got money from prostitution and

was on drugs, so it was very, very hard on us kids. “She was very abusive and it was getting worse. Chad often had multiple bruises and the cops were at our place all the time. She’d tell us what to say and I would say it in order to survive.”

AGAINST ALL O D D S, SHAN NON SU R V IV E D , PROVIN G T HAT SU C C E SS ISN ’T DET ER M INE D B Y WHAT YOU C O M E F R O M B U T RAT HER HOW Y O U C H O O SE TO GROW FRO M IT. “We went to multiple elementary schools – I calculate about 13 in that time. Every time people would start asking about our dirty clothes, or why we wore the same clothes every day, or why we weren't attending school regularly, my mom would pack everything up and we’d leave. By the time we ended up in Seattle, she was on a lot of drugs and very abusive. I slept a lot and we depended on the church for food and basic necessities.”

Shannon survived her childhood and can see clearly how badly the system failed her when she needed the help the most. “At one point my brother was taken away by the authorities and went into a group home, but they left me with my mom. Then we were kicked out of the apartment we were living in. We became squatters and ended up sleeping in random houses, on the streets, and then in homeless shelters where you can only stay a couple of weeks. I was showing all the signs that I should have been taken away from my mother. But nobody did.” One fateful night, when Shannon was only nine, her mother left her in a hotel room without any explanation – and this time, she didn’t come back. Shannon recalls lying awake the entire night, battling hunger and fear. She remembered her mother saying she would be at the diner across the street, so Shannon went there to look for her but found only the

inquisitive, worried eyes of people who asked why she was wandering around alone. After giving the hungry little girl some breakfast, the diner owner contacted the police who came, paid for her meal, and took her to the station. “That's when I went into a foster home. I’d been there for a couple months when I was told that my father had been looking for me for years while my mother was on the run with us.” Shannon later learned that her father had known about her since the age of four, but her mother’s rootless lifestyle made it impossible for him to find her. “He came and took custody of me.” Shannon’s life turned around after she became a part of her father’s family where stability and family values created a safe place to live. She had the chance to grow up with caring parents and two older sisters, something she is grateful for today.

ACCORDI NG TO T H E SU BSTANC E ABUSE AN D ME NTAL H EALT H S E RV IC ES ADM I NIST RAT ION (SAM H SA ) , AT L EAST ON E I N SEV E N CH I L D RE N HAS EX PE RIE NCED CH I L D ABUS E AN D / OR N EGL ECT I N T H E PAST Y EAR, AN D T H IS IS L IKE LY AN U N DE REST I MAT E . I N 2 019, A SH OCK I NG TOTAL OF

1,8 40 CH I L DRE N DIED OF ABUS E AN D N EGL ECT I N T H E U NIT E D STAT ES .

APR - MAY 2022

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LIFESTYLE

HEALING Sadly, in 2009 Shannon's father passed away, leaving a painful scar that is evidence of the positive impact he had on her life. It was following his death that Shannon entered Fire/EMT school, fulfilling her dad’s desire for her to find a stable job and fulfilling career. It wasn’t until many years later, well into her career as a firefighter/emt, that Shannon started the journey of unwinding all the empty memories of her childhood.

again. That scared the living daylights out of me. If I had leaned on the wrong people back then, I wouldn't be as mentally strong as I am today.” Shannon, today a mother of kids aged three and five, knows that how she chooses to parent and the life that she is providing her children will never parallel what she experienced. But simply becoming a parent and wanting everything to be “normal” hasn’t been as smooth a path as Shannon had hoped it would be.

“I DEFINITELY THINK I WAS IN SURVIVAL MODE, BECAUSE KIDS HAVE MEMORIES OF THEIR CHILDHOOD, BUT A LOT OF IT WAS BLOCKED OUT FOR ME...I WENT THROUGH EYE MOV EMENT DESENSITIZATION AND REPROCESSING (EMDR) THERAPY AND A LOT OF MEMORIES CAME BACK..."

“I definitely think I was in survival mode, because kids have memories of their childhood, but a lot of it was blocked out for me, for a long time. I went through Eye Movement Desensitization and Reprocessing (EMDR) therapy and a lot of memories came back. But there are a lot of faces that are gone. During my teens, I determined to never be like my mom and I never wanted to be homeless

“I had a hard time being a mom. I didn’t love being pregnant. I didn’t feel that natural, immediate love that most people get while they’re pregnant. When my son was born I had to learn, in myself, how to love him. I had to learn how a mom is supposed to love a child. I didn’t understand that. It came over time and, as a result, I am very protective of my children.”

WHAT IS EMDR THERAPY? According to emdr.com, “EMDR (Eye Movement Desensitization and Reprocessing) is a psychotherapy that enables people to heal from the symptoms and emotional distress that are the result of disturbing life experiences. Repeated studies show that by using EMDR therapy, people can experience the benefits of psychotherapy that once took years to make a difference. It is widely assumed that severe emotional pain requires a long time to heal. EMDR therapy shows that the mind can in fact heal from psychological trauma much as the body recovers from physical trauma. When you cut your hand, your body works to close the wound. If a foreign object or repeated injury irritates the wound, it festers and causes pain. Once the block is removed, healing resumes. EMDR therapy demonstrates that a similar sequence of events occurs with mental processes. The brain’s information processing system naturally moves toward mental health. If the system is blocked or unbalanced by the impact of a disturbing event, the emotional wound festers and can cause intense suffering. Once the block is removed, healing resumes. Using the detailed protocols and procedures learned in EMDR therapy training sessions, clinicians help clients activate their natural healing processes.”

APR - MAY 2022

LIFESTYLE ON THE JOB Shannon’s job has been a source of support, comfort and challenge for her as she navigates the waters of healing and trauma recovery. “My fire family understands what it’s like to be broken but able to function every day. Being assigned to the squad – heavy rescue – is not for the weak, either mentally or physically. I have to make sure I'm constantly maintaining my strength while learning various techniques so that I don’t injure myself. I also have to remember that some people's opinions don’t pay my bills, therefore those opinions don’t matter. Being part of the FD comes with true friends because we can count on each other. We can talk, joke and cry about experiences that others would never understand. I also make an effort to have friends outside the fire service because sometimes I need that break.” In the years before her EMDR therapy, Shannon worked in a low income area where there were endless filthy homes occupied by kids who often reminded her of younger self. She always did her best to find places and resources for the families, and

diligently reported abuse when she found it. But those experiences were tough on her. “I knew if I cared too much I would go crazy. I knew the resources were out there but I didn’t have the motivation or connections to start something like that every time.

I H A D TO L E A R N H OW TO N OT C A RE EVERY TIME. I CAN’T FIX EVERYBODY. I C A N’ T F IX T H E WO R L D . ” In spite of the overwhelming challenges, Shannon never does less than her best. As part of her department’s special operations team, Shannon worked her way to her gold eagle pin. She celebrated the milestone by reminding her fellow co-workers and first responders that no child is hopeless. "Never give up on the kids we see in foster care, homeless shelters, or living in imperfect homes. I hate it when people say, ‘That kid will never have a chance.’ Because I was that kid.”

MY FIRE FAMILY UNDERSTANDS WHAT IT’S LIKE TO BE BROKEN BUT ABLE TO FUNCTION EVERY DAY. SA F E G UA R D I N G In addition to Shannon’s incredible determination to not only survive but also succeed personally and professionally, EMDR therapy has helped to create a safe family atmosphere for her. She’s very careful about what types of exposure she will allow for her kids. “A few months after I got out of EMDR therapy and was pregnant with my first child, my mother contacted me. After 17 years, she suddenly contacted me. I was prepared at that time to talk to her.” Despite some attempts at reconciliation, Shannon is adamant that her mother will never be a part of her children’s lives. “I still see

C RAC KYL MAGAZ I N E

a therapist as it’s so important for me to learn how to interact with my kids and answer their questions about my birth mother appropriately.” Today, Shannon continues to be a member of her department’s special operation unit, and a firefighter/EMT. In addition to those professional responsibilities,

SHE HAS FOU ND E D T H E CEN T RAL FLO R IDA F E M A L E FIREFIGHT ER S SU P P O RT GROUP, A SAFE G R O U P WH E R E WOM EN CAN C O NNE C T TO TA L K ABOUT T HEIR C H A L L E NG E S AND CONCERNS.

RESILIENCE Shannon recalls that her dad had a solution for every problem, and it’s that kind of mentality and resilience that she takes into the job, uses at home with her family and employs in every initiative she is a part of.

PEOPLE NEED TO BE RESILIENT BUT ALSO WILLING TO RECOGNIZE WHEN THEY NEED TO TAKE CARE OF THEMSELVES. "Being in pain is awful and I don’t want to go there again. I’ve experienced so much loss that it has motivated me to appreciate and experience what good things life has to offer. “Being resilient does not mean I’m okay. I’m able to adapt while struggling internally. I feel when people think children are resilient they are ok, but they’re not. I have made the life that I want. I'm content, and if I stayed here I would be happy for the rest of my life. But I understand that things always happen in life that you cannot control. You want to say you have the American dream – but I built it. “I hope my story can change just one person's life, one person who’ll see that the bad situation they are in or were given does not have to keep them down. Instead, they can build on it and become better.”

T OY S F O R T O T S Shannon holds the organization, Toys for Tots, close to her heart as it was responsible for some of the few happy memories she experienced in her early years. “That program is so important to me. Those were my Christmases. Santa didn’t exist.” The Toys for Tots foundation raises funds, purchases toys, provides promotional and support materials, manages all funds raised and donated, solicits corporate support, educates the public, and handles day-to-day operations. Presently, the Marine Toys for Tots Program distributes an average of 18 million toys to seven million children annually. For more information, visit toysfortots.org

APR - MAY 2022

HEALTH

What’s Really Driving Heart Disease? By Danielle Cook Kawash, MS, RD, NBC-HWC, Founder of First In Wellness

My great grandfather died of a heart attack at age 45. My grandfather had his first heart attack at 45 and one caused his death in his late 60’s. My dad had his first stent placed at, you guessed it, age 45. This looks like a clear case of a genetic condition and many people, like my father, believe that heart disease is a family legacy. Maybe you already know that cardiac events are the number one killer in the fire service. But firefighters don’t share a genetic line, so what’s really driving this crisis in heart disease?

cardiac events are the number one killer in the fire service

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Research suggests that genetics account for only 20 to 30 percent of health outcomes. The other 70 to 80 percent are the result of lifestyle practices such as sleep, nutrition, fitness, stress modulation, tobacco and alcohol use, etc., as well as social and environmental factors such as toxin exposure, social connection, etc. While you can’t change your genes, you can leverage that other 70 to 80 percent to protect your heart and your health. And here’s the good news: one of the most powerful tools is literally at your fingertips: your fork.

What and how you eat impacts nearly every facet of your health and quality of life. There are five main health goals to keep in mind when using your fork as your cardiovascular defender. We should consume foods that:

REDUCE INFLAMMATION

MAINTAIN A HEALTHY GUT MICROBIOTA

REPAIR CELLULAR AND TISSUE DAMAGE

BALANCE BLOOD SUGARS

NEUTRALIZE FREE RADICALS

Striving for these five nutritional goals is a good way to start protecting your heart and overall health. Since using your fork means choosing to consume certain foods and not others, you’re probably expecting a list of what to eat. We’re all frustrated by the confusing messages we get from the media, health experts, and that friend who’s always trying a new diet or health hack, so instead let’s summarize the current science and consider a few practical ways to start using your fork to protect your health. First, some basic nutrition science. There are four main macronutrients in your diet: fat, carbohydrates, protein, and water. Fat and carbohydrates have the greatest impact on the risk of cardiovascular disease (CVD), so let’s focus on these and ingest a forkful of good advice for lifetime protection from CVD!

Fats Fats can be divided into three categories: Heart Healthy, Neutral, and Heart Sabotaging.

that, in most people, a moderate amount of saturated fat in the diet doesn’t contribute to CVD.

HEART HEALTHY FATS SHOULD BE ON YOUR FORK REGULARLY, AS THEY’RE AN IMPORTANT PART OF AN OVERALL NUTRITIOUS DIET. EAT LIBERALLY!

OMEGA 6 FATTY ACIDS: There are high

OMEGA 3 FATTY ACIDS: Good sources of

omega 3 fatty acids include cold water fatty fish such as salmon, Atlantic mackerel, sardines, anchovies, oysters, bass, and herring. Foods with smaller amounts of omega 3 fatty acids include flaxseeds, chia seeds, hemp seeds, walnuts, high omega 3 enriched eggs, seaweed, cod liver oil, spinach and Brussels sprouts. Grass-fed meats can also be included, but only in moderation. These are considered protective against CVD because they reduce inflammation, lower blood pressure, and cause positive changes in the gut microbiota.

OMEGA 9 FATTY ACIDS: Sources of omega 9

fatty acids include avocado, olives, olive oil, algae oil, cashews, macadamia nuts, and avocado oil. Omega 9 fatty acids have been shown to improve your cholesterol profile and lower inflammation. Olive oil is particularly heralded as heart healthy, as it is high in antioxidants, is antiinflammatory, has gut microbiota benefits, is rich in polyphenols, and is antimicrobial.

NEUTRAL FATS CAN ALSO FILL A PART OF YOUR FORK. THEY’RE A VALUABLE NUTRIENT AND CALORIE SOURCE AND THEY PROVIDE GREAT FLAVOR AND TEXTURE TO YOUR FOOD. WHILE THEY DO PROVIDE SOME BENEFICIAL PROPERTIES, THESE SHOULD BE CONSUMED IN MODERATION. SATURATED FATTY ACIDS: Foods high in

saturated fatty acids include coconut oil, butter and ghee, fat found in meats and dairy, and palm oil. Shortly after World War II, saturated fats became wrongly demonized for their contribution to CVD. Food scientists created shortening and margarine, which were falsely touted as heart healthy. Recent studies on saturated fat and CVD risk are mixed, but overall do not show a strong correlation between saturated fat intake and CVD risk. Some studies show that too much saturated fat in the diet may cause unhealthy changes in the gut microbiome resulting in increased free radical production and arterial and cellular damage. But the bottom line is

concentrations of omega 6 fatty acids in industrial seed oils (e.g. soy, vegetable, corn) and most nuts. Most Americans consume far too much omega 6 fat, which leads to increased inflammation and unhealthy changes in the gut microbiome. Nuts, when eaten in moderation, are heart healthy; however, overindulging is not a heart healthy choice. Limit most nuts and seeds to two small handfuls daily.

as zero grams. If the food item contains 0.499 grams per serving, and you eat five servings, you’ll have consumed almost 2.5 grams of trans fat – and the daily allowance is ZERO. Always check labels for words such as: hydrogenated, vegetable shortening, shortening, or partially hydrogenated. If you want to protect your heart and your health, completely avoid any foods with trans fat.

SO HOW MUCH FAT SHOULD BE ON YOUR FORK? THAT DEPENDS. •

For most people, 30 to 50 percent of calories from fat is a healthy range, with variations depending on health status and exercise.

•

Fat and carbohydrate percentages have an inverse relationship. As your fat intake goes up your carbohydrate intake should go down, and vice versa.

•

The type of fat you eat makes a difference. A safe place to start is by eating a Mediterranean diet, which is high in omega 3 and omega 9 unsaturated fats such as avocado, olives, olive oil, avocado oil, algae oil, macadamia nuts, macadamia nut oil, and small, fatty fish.

•

Consume a low-moderate amount of saturated fats such as coconut oil, ghee, fatty meats, full-fat dairy, and butter. We all require some saturated fats, and most of us will be fine with a moderate consumption.

•

Eat a low to moderate amount of omega 6 fats. Limit nuts and seeds to two small handfuls daily.

•

Completely avoid industrial seed oils such as soy, cottonseed, corn, safflower, sunflower, grapeseed, rapeseed (canola), peanut, and vegetable. There should be no trans fats on your fork, ever.

CHOLESTEROL: Cholesterol is another

nutrient in the fat family that’s often vilified, but is actually vital to your health. Cholesterol is a precursor to endogenous vitamin D and hormones such as testosterone. For most of us, moderate amounts of cholesterol in foods isn’t dangerous.

HEART SABOTAGING FATS ARE JUST THAT. NEVER TOUCH THESE WITH YOUR FORK. THEY HAVE NO NUTRITIVE VALUE AND ARE DAMAGING IN ANY QUANTITY. SAY GOODBYE TO THESE FATS: INDUSTRIAL SEED OILS: Foods that contain concentrated amounts of omega 6 fatty acids include soy, peanut, corn, safflower, sunflower, rapeseed (canola), cottonseed, grapeseed, and vegetable oils. Research demonstrates that consuming these fats leads to inflammation and unhealthy changes in the gut microbiome.

TRANS FATTY ACIDS: The natural version

of these fats, such as what is found in meats, is safe in moderate levels; however, artificial trans fats are completely different. These are made from vegetable oils that have been chemically altered to make them solid. The problem is that your body can’t process them, hence the very strong association between trans fat intake and CVD. When consumed, artificial trans fats cause inflammation in the arteries that leads to plaque buildup. Trans fats are found in processed foods such as microwave popcorn, non-dairy creamer, packaged pastries and muffins, and crackers. Sadly, the information on food labels won’t help you to avoid them. Food manufactures are only required to identify a product that has trans fat if the total is 0.5 grams or more per serving. If not, the manufacturer can list the amount

APR - MAY 2022

HEALTH

Carbohydrates In basic terms, carbohydrates are classified as either simple or complex.

SIMPLE CARBOHYDRATES Simple carbohydrates are those that are quickly absorbed into the bloodstream after consumption. Foods high in simple carbohydrates include heavily processed, refined grains such as those found in pasta, bread, bagels, sugar, sweetened soft drinks, juices and candy. Consumption of simple carbohydrates, especially on their own, causes a rapid spike in your blood sugar, which over time, will increase your risk for CVD.

COMPLEX CARBOHYDRATES Complex carbohydrates are different. They take longer for your body to absorb and don’t cause such a rapid spike in blood sugar when eaten alone. Examples of complex carbs include starchy vegetables such as winter squashes and sweet potatoes, whole grains such as quinoa and brown rice, fiber-rich fruits such as berries and apples, as well as beans and lentils. When considering carbohydrates and CVD, the discussion has to include added sugars. There is no question that dietary sugar has been strongly linked to CVD. This is the sugar added to foods during processing, not the sugar found naturally in foods such as raw, whole fruit (not fruit juice). Although your health would benefit from limiting all the sugar that reaches your fork, even limiting added sugar will substantially reduce your risk of CVD.

HERE’S A QUICK WAY TO REDUCE ADDED SUGARS: •

Take a look at the food label and find the grams of added sugars per serving. That information must be listed, by law.

•

If there are more than 5 grams of added sugar per serving, consider an alternative food.

•

Aim to reduce your total intake of added sugars to 20 g or less per day.

HOW MANY CARBOHYDRATES SHOULD MAKE IT TO YOUR FORK? IT DEPENDS… In general, it’s the simple carbohydrates that give carbs a bad name and they’re the ones to minimize on your fork. •

•

A good starting point could be to ensure that 50 percent of your daily calories come from complex carbohydrates. Limit added sugars to 20 grams or less per day. Your carbohydrate intake may need to increase or decrease depending on three factors: The type of exercise you do; your gender; and your health and genetics.

TYPE OF EXERCISE: When considering

exercise, keep in mind that your body needs carbohydrates to make fuel for your muscles in the form of glucose. As the intensity of your muscle use increases, so should your intake of carbohydrates. For example, you will need more carbohydrate if you’re doing a lot of HIIT or powerlifting, but less if you’re jogging or walking.

YOUR SEX: The guidelines I’ve given hold

true for both men and women, but may need to be adjusted. Females tend to need more carbohydrate than males when exercising, and often don’t do as well on very low carbohydrates diets in general. You may need more carbohydrates for performance in the second half of your menstrual cycle.

YOUR HEALTH AND GENETICS: The

following health and genetic conditions may warrant either a lower or higher carbohydrate intake. •

Familial hypercholesterolemia – very low fat, higher carb.

•

Insulin resistance, gain weight in your belly – higher fat, lower carb.

•

CVD risk reduction – moderate carb (35 to 50 percent of total calories) with more carbs consumed on days you work out more intensely or for periods longer than two hours.

50 percent of your daily calories SHOULD come from Complex carbohydrates

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Food preparation How you prepare your food before it ever reaches your fork makes a significant difference. Certain types of cooking create toxins that contribute to CVD. Cooking on high heat, smoking, burning, and barbecuing meats forms several inflammatory substances associated with CVD development. Low temperature cooking methods which include steaming, boiling, poaching, stewing, casseroling, braising, baking, and roasting are the healthiest ways to cook. When you do barbecue, use a low heat and remember that marinating meats and eating vegetables and herbs with meats is helpful for both reducing the formation of these compounds and/or neutralizing them in your body.

THE BEST WAY TO USE YOUR FORK The Mediterranean diet is often recommended for CVD risk reduction. It’s plant rich, high in fruits, vegetables, whole grains, legumes/lentils, olive oil, and olives, contains moderate amounts of fish,

poultry, and dairy (especially fermented dairy like plain yogurt), incorporates small amounts of fatty meats, red meat, and saturated fats, and is very low in processed foods and sugar. For most firefighters I recommend a slight modification of the Mediterranean diet. The nature of the job means that many firefighters have chronically elevated stress hormones such as cortisol and adrenaline which often causes central weight gain (i.e. belly fat), elevated blood sugars, difficulty sleeping, anxiety, depression, and fatigue. For this reason, a slightly lower carbohydrate intake (30 to 55 percent total calories), 8 to 10 servings of colorful fruits and vegetables per day (“eat the rainbow”), moderate intake of protein (20 to 30 grams per meal or 15 to 20 percent total calories), and a moderate consumption of heart healthy fats (30 to 50 percent total calories) is a good mix. These are general guidelines, so if you’re on a prescribed diet provided by your practitioner, please have a consultation before making any changes.

WE’RE HERE. WH E RE ARE

YOU? F O L L OW U S O N

SOCIAL MEDIA

PROTECT YOUR CARDIOVASCULAR HEALTH: You don’t need to travel far or spend half your paycheck on exotic superfoods. Regular consumption of these easy-to-find superfoods has been shown to protect your heart and cardiovascular system. •

Beans and legumes

•

Garlic

•

Berries

•

Fatty fish, cod liver oil

•

Cinnamon (preferably Ceylon)

•

Nuts - Walnuts, pecans, Brazil nuts, almonds (2 small handfuls daily)

•

Olives

Fermented foods (24 hour fermented yogurt, kefir, kombucha tea, tempeh, kimchi, sauerkraut, brine-fermented veggies)

•

Turmeric

•

Citrus

•

Flaxseed

•

Tomatoes

•

Prebiotic foods (Jerusalem artichokes, chicory, garlic, onions, leeks, shallots, asparagus, beetroot, dandelion greens, fennel, cabbage, beans and lentils) Fruits and veggies in general

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RESOURCE FOR

FIREFIGHTERS

H E A LT H LIFESTYLE FITNESS R E L AT I O N S H I P S FINANCE STRESS

WHAT’S ONE SMALL WAY YOU’D LIKE TO START USING YOUR FORK TO PROTECT YOUR HEALTH AND YOUR HEART? Adding more colorful fruits and vegetables? Including a few heart healthy super foods regularly? Or maybe you’d like to eliminate trans fats or reduce sugar? It’s your body and your fork, so the choice is yours!

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Have Some Skin in the Game WITH

Myth no.3

S P F I S N E C E SSA RY O N LY I N S U M M E R

By Dr. Steve Xu MD - Head of Medical Advisory Board at Geologie Skincare

The world of skincare is filled with myths that can wreak long-term havoc for men as well as women. Knowing what works and what doesn’t can ensure that the skin you have in the game stays healthy!

Geologie is a well-respected skin care company which produces an array of products that deal with the many issues discussed discussed here. Find them at geologie.com

Myth no.1

I T ’ S O K TO U S E BO DY WA S H O N Y O U R FA C E

Myth no.2

A B A S E TA N I S A GOOD IDEA

It is really not.

A base tan is always a bad idea.

The skin on feet and hands is not as thin as the skin on our faces, and that’s why body washes are formulated with hydrating ingredients that penetrate more deeply in order to be effective. But that’s not ideal for our delicate, beautiful or handsome faces.

Tanned skin is actually damaged skin, because it has produced more melanin to protect itself from further UV damage. Even one sunburn increases your risk of skin cancer, so avoid tanning beds and use a daily moisturizer with SPF to keep your face protected every day.

Facial skin also has more oil-producing spots as well as more sensitive areas such as the eyelids and lips. Your face definitely takes the brunt of environmental factors such as wind and cold. Products that are formulated specifically for the face are designed to moisturize and cleanse while not clogging your pores – something that isn’t a big issue for the skin on your body.

Myth no.4

DA R K - S K I N N E D P EO P L E CAN’T GET SKIN CANCER

Myth no.5

D A I LY E X F O L I AT I O N I S G O O D F O R YO U R S K I N

You do need SPF all year round. Here’s why:

Not true!

Here's one that's actually true!

• Up to 80 percent of the sun's rays can penetrate clouds. A cold, cloudy day doesn’t mean UVA rays are hiding – and those rays cause aging.

People of color are less susceptible to UV damage because they have greater amounts of melanin, the protective skin pigment that gives people more color in their eyes and skin tone. Still, people with non-Caucasian skin tones can suffer from excessive UV damage which can lead to skin cancer. In fact, Asians, African Americans and Latinos are at a higher risk for basal cell carcinoma, the most common type of skin cancer.

The removal of dead skin cells on the outermost dermal layer is good for your skin, whether it’s from a physical scrub like a washcloth or liquid exfoliant. But using a washcloth too vigorously and too often wipes away skin cells and natural oils, exposing underlying new skin prematurely and causing redness and irritation.

A broad-spectrum sunscreen that prevents UVA/UVB rays is a daily essential for people of all skin types and tones.

It’s never too late to start on a skincare regime that will ensure you are always putting your best face forward!

• UV radiation exposure increases four to five percent with every 1,000 feet above sea level. Skiers and snowboarders, take note: according to the Skin Cancer Foundation, the higher your elevation, the greater your exposure to harmful UV rays. And remember, snow reflects and intensifies sunlight. According to a 2013 study published in the Annals of Internal Medicine, wearing sunscreen can slow the aging process by 24 percent.

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A gentle liquid exfoliant, such as a face wash with two percent salicylic acid, is best.

APR - MAY 2022

RELATIONSHIPS

H E LP YOU R CHI LD

C owith p ethe

Uncer tain t y OF HAVI NG A FI RST RES PON DE R PARE NT By Erin Craw MA

Children of firefighters typically have a great sense of pride in their parents' jobs and want to learn more about it. And teaching your kids about your career can be positive for both you and your children. In telling your kids about your job, you can help them understand the significance of service and further instill associated values. Talking about your job at home may also help your children understand what you do for the community and make them feel more comfortable about your safety.

INTRODUCE YOUR KIDS TO FIREFIGHTING Plan a day to bring your children to the fire station, show them where you work, let them see your locker, where you eat, and take time to explain the different parts of the truck. Let them try on your gear and use that as a moment to show them how you stay safe on a call. Be sure to get a picture with them in your helmet and boots! Show them as much as you can so that they’ll know where you are on shift. If you can’t bring them into the station, take selfies in different spots and show them to your kids. Bring the station to life

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for them! If they have visited in person, take some photos on your next shift and have them guess where you were in each shot. Introduce them to your brothers and sisters who are on the job with you so they’ll have a real sense of who you spend your work days and nights with. You can do this by showing them pictures, introducing them in person or, if possible, by hosting a gathering like a BBQ or a picnic with the department and families. Include your children in your preparation routine. Do you pack a bag to stay overnight

in the fire station? Prepare your uniform? What other steps do you take to get ready for a shift? Have your kids help and make them part of your routine. Find fun ways to educate your children about the firefighting profession. For example, give little ones a toy fire truck, tell them what your role is, and how everything works. Walk them through what firefighters do be remain safe when responding to calls so that your kids know that you do everything you can to be safe at work.

Exercise with your children regularly and explain the importance of firefighters remaining healthy. Following an exercise routine with your child can also help hold you accountable for self-care, as firefighters tend to focus on the health of others before their own. Spending quality time exercising with your kids can enhance both your physical and mental health. Children are curious and proud of the work that you do. Talking to them about being a firefighter may reduce their ambiguity and make them feel more connected to you while you’re at work. Of course, letting them into your world will not be easy every day, so be sure to take advantage of times when you can talk about all the positives of the job. This will help you maintain your positive perspective on the job, too – there is nothing better than having your child cheering you on at home. Firefighting is a very dangerous profession, and the last people you want to have worrying about your job are your family members. Those feelings, however, are inevitable. Your family will worry about your safety, so, instead of attempting to eliminate uncertainty and fear, put the focus on helping your children cope. Almost every aspect of first responder professions is uncertain – when you’ll receive a call, how much overtime you might have to work, and what you’ll be exposed to. This is why it’s important to remember that children of first responders will also experience uncertainty. When you go to work, your children will be left contemplating a variety of questions. Is my parent safe? When will they be back? What are they doing? These uncertainties can cause children to feel fearful that their parents will get hurt on the job. As a 2020 report by the American Academy of Pediatrics points out, children are less than well-equipped to manage uncertainty and may not always understand unprecedented change. According to experts, exposure to stories about

the job at home, in the media, or even in conversations at school may intensify a child's fear about their parent's safety. When talking to your spouse or other family members about your work when you are at home, consider whether your child might become more fearful if they hear about those experiences. Shift work, modifications to routines, and unexpected changes in their parent's mood following a shift can also heighten uncertainty. It goes without saying that the unpredictability of schedule changes and long hours that first responder parents spend at work can be stressful for children, especially when they may cause the parent to miss important family events.

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HELP YOUR CHILD COPE WITH UNCERTAINTY WHILE YOU ARE AT WORK Talking to your child about their uncertainty and fears is vital for validating their feelings and helping them determine the most effective coping mechanisms. Here are some options:

GOOD NIGHT FIRE ENGINES by Adam Gamble

1. JOURNALING Buy your child a journal and encourage them to write down their feelings. Writing is therapeutic and can help your children express themselves, their worries, and their fears while you are at work. These journal entries can be letters to you or simply writing down their thoughts while you are working your shift. 2 . T H E BA L LO O N ACT I V I TY This is something you can first do with your child and then teach them to do on their own while you are gone. Step 1. Tell your child to write down what is making them anxious, sad, etc.

Step 2. Tell them to close their eyes and imagine that all those feelings have been put into balloons.

A H E RO L I V E S I N MY FA M I LY : A STO RY FO R K I DS O F F I RST R E S P O N D E RS by Dr. Susan Hunt

Step S tep 3. After about 30 seconds have passed, tell your child to imagine those balloons floating away and then slowly start opening their eyes. 3 . M A I N TA I N O P E N COM M U N I CAT I O N Try to keep your spouse and children updated as much as possible if you’ll be late or have to work overtime. Even a very brief warning can help your family feel less fearful about your unpredictable schedule. Although routines are challenging to create given the nature of first responder work, try to create a regular time to call or text your child at least once while you are on your shift. If you have to miss an event, holiday, or even playing catch in the backyard, let your child know and explain why. Transparency will help to mitigate some of the stress caused by uncertainty.

AS K A F I R E F I G H T E R by Jaye Garnett

APR - MAY 2022

APPLESAUCE While it adds necessary moisture to a recipe, applesauce significantly cuts the calorie and fat content of baked goods.

PUMPKIN PURÉE

AVO CA D O S

Try substituting pumpkin purée for butter the next time you make brownies and enjoy a guilt-free indulgence.

A great lunch idea, sliced, spread on toast and topped with sliced tomato.

! r e t t u B

Better than

IF YOU ’R E T RYI NG TO CU T DOW N ON FAT AN D T HI NK BU T T E R M IG HT BE A GOOD P LACE TO START , T RY T H ESE TASTY SU BST IT U T ES:

NUT BUTTERS

GREEK YOGURT

Almond, cashew, and even peanut butter add nutrition that butter won’t.

A great substitute for butter or mayo, Greek-style yogurt is thick and luscious, adding a tang to any sandwich.

MASHED BANANAS Another great toast-topper that will boost your potassium intake. 56

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YOU CAN’T SAVE OTHERS IF YOU DON’T

save yourself.

GET YOUR ANNUAL FIREFIGHTER PHYSICAL. You can’t rescue anyone if you don’t take care of yourself first. Getting your annual firefighter physical can help you be sure you’re there—to save others.

For more information, visit firstrespondercenter.org.

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C O M I C S

APR - MAY 2022

HEALTH

W e l ln es s i s a S k i l l By Bill Dungey

Whether you’re a career or a volunteer firefighter, you might think that there’s nothing more important to your success than receiving regular, quality training. The truth is that strengthening our mental health is just as important as any training – if not more so. GOOD HEALTH IS OUR MOST EFFECTIVE TOOL, SO IT’S TIME TO WEAPONIZE WELLNESS. If you were working on martial arts skills, you’d spend hours at the club, working on your form, sharpening your technique and putting your new skills to work. When you lose a match, your coach might point to a lack of defensive skills and say that your blocking technique isn’t sufficient to foil your opponent. But perhaps it makes sense to turn that advice around. Maybe the right strategy is to become more aggressive with your offensive moves. A great defense is always important, but you need a determined offense to win a match.

MENTAL ILLNESS IS A FORMIDABLE OPPONENT, ONE THAT CAN ONLY BE BATTLED USING BOTH STRONG DEFENSIVE AND CLEVER OFFENSIVE STRATEGIES. And that opponent is gaining ground. A recent national study on suicide prevention involving a group of firefighters revealed that 65 percent admitted to struggling with traumatic memories caused by their work, while more than 80 percent said that if they were to seek formal help, they felt it would make them appear weak or unfit for duty.

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The reality is that when firefighters are struggling, many feel unable to ask for the help they need. This sense of helplessness threatens their work, their relationships and indeed, even their lives. And it speaks to a much deeper problem within our ranks. Responses to mental health concerns are too often reactive rather than proactive. Instead of waiting for an individual in crisis to reach for help, we need to fortify our responders before the crisis arises, giving them the training they need to build resilience. Wellness is a skill that we can develop just as a boxer hones his or her right hook. With continuous repetition, a good coach to guide us, and the determination to continue learning and building our skills, firefighters can develop a protective shield of resilience. Resilience is the ability to withstand. When we experience traumas, whether singly or over time, our work-hardened exterior shell can suffer cracks. When that shell is breached, we need to be able to depend on our resilience skills to help guide us back to baseline. Just as we do during crises on the fire ground, we need to be able to depend on our training to take over when a significant mental health stressor presents itself.

The first step towards our resilience goal is to adopt a “stress-is-enhancing” mindset. A 2019 study of US Navy SEALS recruits found that participants who believed that stressors are actually pathways for healthy growth ultimately persisted through training and scored better on evaluations than those with a negative outlook on stress. Accepting that challenges make us better is key in building a stronger foundation for the fire service.

sometimes a dangerous situation can develop slowly, so slowly that it reaches the boiling point before we’re aware that anything serious is building.

The Mental Health Commission of Canada hosts a course entitled “The Working Mind for First Responders” during which participants are introduced to a widespread resiliencebuilding tactic called The Big 4. The techniques are borrowed from Navy SEALS and include positive selftalk, visualization, tactical breathing and and setting goals that are SMART (Specific, Measurable, Achievable, Relevant) goal setting. In combination, these methods enable responders to face a stressful event with evidence-based means to help manage the challenges. The Fire Service trains us for mayday situations with intensity because they can happen in a flash. We must prepare to react to dangerous circumstances with aggressive action. But

When a crisis like the collapse of the Surfside condo building in Miami last year occurs, a response team is sent immediately to help support the first responders. But when the exposure to trauma is less dramatic and occurs on an almost daily basis, first responders need resilience skills to keep them stable, healthy and able to deal with the challenges they face. Without good mental health hygiene, the proverbial water in the pot can reach a boil before the dependable firefighter has time to jump out.

Consider the fable of the frog which, when placed in a pot of water on a stove, was happily unaware that his environment was slowly heating up. The water had reached a boil before the poor frog realized his situation – but by then, he was soup.

It’s easy to spot the sudden flash but much harder to realize that the water is warming up while we’re working. To return to our first analogy, when we train for a fight, we learn to calculate the variables of each shot

and work to aim correctly. Mental health goals within the fire service are very often carefully calculated and designed with the best intentions. But if the techniques we use are poor, we’ll miss the shot every time. We already know what to do. Our emotional capacity is defined by the work we’re willing to put in to safeguard our combined physical and mental health. Together they produce a fortress of ready-state resilience built on a positive foundation that enables us to view stress as a challenge rather than an enemy. Time, effort, pace and cadence are the cornerstones of progress, and resilience is our best protection.

ALL WE HAVE TO DO IS ASK FOR HELP BEFORE WE NEED IT.

WELLNESS IS A SKILL T H AT W E C A N D E V E L O P J U ST A S A B OX E R H O N E S HIS OR HER RIGHT HOOK.

APR - MAY 2022

THE CRACKYL

AFTE R TRAUMA B Y A L I W. R OT H R O C K

Exploring the after-effects of trauma, author and CRACKYL contributor, firefighter and motivational speaker Ali Rothrock tells a story of defiance against adversity, and the options for choice, grit and hope as she points to a path to healing.

L i b r a ry O U R M U S T - R E A DS FO R I N S P I RAT I O N We polled our contributors for their favorite book suggestions. Put these on your list and give your mind and mood a boost!

THE GIFTS OF IMPERFECTION B Y B R E N É B R OW N

Featuring original research and a wealth of encouragement, this fascinating read explores our definition of an "imperfect" life and encourages us to embrace authentic living – imperfections and all.

B R E AT H I N G F O R WA R R I O R S

MAN’S SEARCH FOR MEANING B Y V I K TO R E . F R A N K L

BY DR. BELISA VRANICH AND BRIAN SABIN

It’s almost impossible to imagine surviving a Nazi concentration camp. Yet author Viktor E. Frankl not only survived, he went on to write this noted memoir, published in 1946, of his experiences. In it, he outlines the psychotherapeutic method to identify a purpose in life that helped him survive and remain positive in the darkest days.

We do it hundreds of times a day without even thinking about it. But this book can show you how you can learn the science, techniques and benefits of correct, efficient breathing for warriors in all walks of life.

1 7 7 M E N TA L TOUGH N ESS SECRETS OF T H E WO R L D CLASS BY STEVE SIEBOLD

How can a person of average intelligence and modest means become a world-class anything? This book shows you not only how, but why and who has!

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T H E 5 LOV E L A N G UAG E S B Y G A RY C H A P M A N

Chapman breaks down five different love languages that showcase how different people show and appreciate emotions of love. And once you identify and learn to recognize and speak your partner’s primary one, you’ll be on the road to a loving, long-lasting relationship.

EMOT IONAL AG I L I TY B Y S U S A N DAV I D , P H D

Author Susan David explains how emotional agility allows you to be in the moment, to hold sometimes difficult emotions and thoughts loosely, face them courageously and compassionately, and move past them to make big things happen in your life.

THE 5AM CLUB

OW N T H E DAY , OW N YOU R LIF E

BY ROBIN SHARMA

B Y AU B R E Y M A R C U S

Follow Robin Sharma’s story of a fictional artist, entrepreneur, and tycoon who explains the benefits of getting out of bed early every morning.

Onnit founder Aubrey Marcus has created an all-inone manual for “total human optimization," covering everything in a typical day from waking up and eating a good breakfast, through a productive work day and a powerful training schedule all the way to implementing more effective sleep habits.

C R E AT E Y O U R OW N L I G H T : FINDING POST T R A U M AT I C PURPOSE B Y T R AV I S H OW Z E

CAN’T HURT ME B Y DAV I D G O G G I N S

David Goggins, born into poverty and abuse, became one of the world's top endurance athletes. This book outlines how hard work, befriending pain and mastering the mind helped him achieve the unimaginable – and can work for you too.

This fascinating, uncensored autobiography is an emergency responder’s emotional roller coaster ride through events that ricochet from horrific to hilarious, from the firehouse to the patrol car, from Marine Corps barracks to stand-up comedy club stages and the darkest places of the mind that first responders travel to in order to survive.

ONE MORE LIGHT BY JAMES GEERING

T H E BO DY K E E PS T H E SCO R E

Journey with veteran firefighter and paramedic James Geering through a series of heart-wrenching stories told with his unique perspective on physical and mental health as key tools to preventing tragedy and unnecessary suffering.

B Y B E S S E L VA N D E R KO L K , M . D

Learn how to get through the difficulties caused by your traumatic past, discover the psychology behind them and learn the techniques therapists use to help victims recover.

APR - MAY 2022

LIFESTYLE

The Man Behind the Mustache Firefighter Fenton By Martha Chapman

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BRENT FENTON IS A THOROUGHLY NICE GUY. THE 18-YEAR FIRE VETERAN, PARAMEDIC, AND NEWLY-MINTED CAPTAIN IS AS RELAXED AND GENIAL AS THEY COME.

UNTIL HE PUTS ON THAT MUSTACHE. Both a startling transformation and nod to the popularity of staches in the fire service, this facial hair is so thick and luxurious it could be home to a family of small rodents. Along with the stache comes more than a hint of hyperactivity and a new voice: part Boston, part nasal twang, part intake of helium. Meet Firefighter Fenton.

HE FINDS COMEDY IN WHAT WE DO. AND WE'rE A TOUGH CROWD

An online phenom with over 300,000 followers on Tik Tok alone, Firefighter Fenton strikes a nerve with his colleagues around the world thanks to his take on life in the firehall. In word and song, Fenton manages to parody daily foibles, weird colleagues, work shirkers, green recruits, intercom divas and the whole firefighter culture in a way that clearly hits the mark, time after time. A lifelong resident of the Phoenix area, 39-year-old Brent Fenton had a wide-ranging conversation with CRACKYL about life with and without the mustache. As CRACKYL digital editor Leah Sobon, herself a paramedic, puts it: “He’s so real – he finds the comedy in what we do. And we’re a tough crowd!”

APR - MAY 2022

STRESS LIFESTYLE

the old salt who’s been there, done that and seen everything.

Brent, your dad was a cop for 26 years. Would you say he inspired you? My dad and I have a great relationship – when I was getting into the fire service, his advice definitely helped. He taught me that nobody is better than anybody else, we all have our issues and a little show of love can have a huge ripple effect. In 26 years, he never fired his gun. He’s also hilarious. When I told him I was making the video “I’ve Just Got This Car” about a cop who envies firefighters, he was first on board to play my cop partner.

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Were you always a funny guy? I’d always do anything to make people laugh and beat them to the joke, because I was a freckled redhead, which is cute – but only until you are six or seven years old. Then the kids become cruel. So it was pretty character-building. I grew up watching comedies and stand-up, and friends and family always said I should do something with comedy. My first parody, over 10 years ago, was for a charity event hosted by our department.

How would you describe Firefighter Fenton? He’s the guy who has all the experience, the old salt who’s been there, done that and seen everything. And a smart aleck too. What’s with that accent? It’s my interpretation of a New England-Boston accent, inspired by a captain I had from New Jersey who would go dad on us, and this accent would come out. Adding the mustache made the character.

And that mustache! It has evolved, for sure. The first one, 12 years ago, came from a costume shop and was a different color and shape. Now I buy them on Amazon and have multiples! I’m always surprised by how many people think it’s real. What do your colleagues make of it all? They’re very supportive and a lot of them want to be in the videos. It’s brought a lot of notoriety to our department, especially here in Arizona. Really gives people a sense of pride.

“I’VE JUST GOT THIS CAR” With over a million views, the video shows what happens when a cop (played by Fenton) fosters a deep and childlike envy of firefighters, including one with a black handlebar mustache the size of a coat hanger (played by Fenton). The Youtube video is hilarious, or as one firefighter from Australia chimed in on the remarks “LMFAO, this is awesome!” Another viewer summed up the magic of Firefighter Fenton when she wrote: “My husband is a firefighter and I just laughed harder than I should have... thank you for lightening it for me when I worry so much.”

Do you have a favorite video? Music-wise, "Station Two" – with my wife. I consider it the most artistic one. On the shorts, “The Caller Is Requesting No Lights or Sirens.” You’re all over social media Yes, nowadays some 115,000 followers on Instagram, over 200,000 on Facebook as well as Twitter, Tik Tok and YouTube, where I started. It’s grown some legs and taken off. The videos now can take up to a month to produce, what with new lyrics and storyboards – but I don’t need to move to L.A., I can do my own stuff here!

And when you aren’t being a real-life firefighter or Firefighter Fenton, what keeps you busy? Well, my wife Stephanie – who appears in some of the videos – and I are the parents of four kids, aged two, four, five and eight. What do the kids think of Firefighter Fenton? He makes occasional appearances at home and they love him. Stephanie is an emergency room nurse and I’m also a content creator and brand ambassador for Fire Department Coffee, which is now selling Firefighter Fenton

merch. We’re also pretty involved in our church, and do the music there.

But I’m still a regular firefighter, I go on 911 calls and do my shifts. I’m a normal guy who happens to think of funny ideas.

APR - MAY 2022

HEALTH

SWEET DREAMS ARE MADE OF THESE By Rick Markley, Science Alliance

N EW RESEARCH I NTO FI RE FIGHT E R SLE E P S H O W S T H E WAY W E W O R K C H A N G E S T H E WAY W E S L E E P Walk into almost any firehouse dayroom and the first aroma to greet you will be coffee. Coffee is as ingrained into fire station culture as the mustache and the good-natured ribbing. But why? Do firefighters harbor some unbridled love for the taste of cheap, slightly burned coffee? Or perhaps they turn to it as a pick-me-up to stay at the top of their game.

Both studies confirm some of our conventional wisdom about dodgy firefighter sleep, and his more recent work further uncovers the “why” behind it, offering a quick fix that could improve firefighter sleep immediately. But before unpacking the role of fire department shifts on our sleep quality, it is important to understand how deep the badsleep river runs.

Smart money is on the latter.

Mention firefighter health and wellness research and one name invariably rises to the surface: Sara Jahnke. For years Jahnke has been on the leading edge of research regarding firefighter physical fitness, tobacco and alcohol use, pregnancy, cancer, mental health and just about every other topic that touches firefighters’ lives. In fact, she assisted Billings on his most recent sleep research study. Jahnke has recently launched The Science to the Station: A Health & Wellness Alliance (or Science Alliance for short), a platform designed to bring important firefighter health and wellness science, including Billings’ work, to firefighters.

Why do we need that caffeine boost? Conventional wisdom says firefighters’ sleep is horrible and we’re dealing with late night calls, early shift changes and physically and mentally demanding work. That’s just not a recipe for good sleep. But conventional wisdom can be wrong and it’s not the primary weapon you want to carry when you’re battling for change. What’s needed is reliable, concrete evidence. When it comes to firefighter sleep, that’s where Joel Billings and his colleagues come in. Billings is an assistant professor at Florida’s Embry-Riddle Aeronautical University. His interest in firefighter sleep began when he was an undergraduate student and came across a 2007 International Association of Fire Chiefs’ report on sleep deprivation. That report, he says, left him with more questions than answers. It was the irregularity in firefighter shifts that intrigued him most. Career firefighters don’t have a conventional work week, so comparing them to those who have five-day, nine-to-five work schedules won’t yield accurate results. You need to consider several firefighting shift models and look at the whole tour, including department and home sleep, when assessing firefighter sleep quality, he says. So that’s exactly what he did. Billings’ most recent study, published in 2021 and building on another study he published in 2016, measured firefighter sleep during their complete work/home cycle.

Sleep is a critical component for both short- and long-term wellbeing, Jahnke says. Research shows that poor sleep limits our ability to perform tasks safely that involve coordination, including driving. Poor sleep is also becoming a leading predictor of how long a person will live. The aim of this research on firefighter sleep, as well as other areas the Science Alliance tackles, is to find ways to help firefighters survive and thrive not only on shift but also throughout their careers and into retirement, she says. This is about quality of life and length of life. For example, researcher Christopher Kaipust, also affiliated with Jahnke and the Science Alliance, published research findings in 2019 that showed a direct link between firefighter obesity and poor sleep. What was interesting was that not only is poor sleep a predictor for obesity, but obesity is a predictor for poor sleep. And not surprising, both

Acute health impairments from sleep deprivation include short-term memory loss, slower reaction time, reduced vigilance and mood changes. Chronic effects include impairments to cardiovascular, immune and gastrointestinal functions and and an increase in obesity. Poor sleep has also been linked to long-term cognitive decline and shorter lifespans. As part of his 2016 study, Billings conducted a preliminary investigation into what research had been done on firefighter sleep. But he didn’t find much, especially as it pertained to shift work. There is plenty of data on shift workers, but most firefighters don’t work the traditional overnight shifts the way police officers, nurses or factory workers do. Firefighter shift data was limited at best. In that 2016 study, Billings compared firefighter sleep quality across three shift models: 24 on and 48 off, 48 on and 96 off and the Kelly schedule (24 on, 24 off, 24 on, 24 off, 24 on, 96 off). Not surprisingly, he found that firefighters, when measuring total sleep time, fall short of health professionals’ recommended seven to nine hours of sleep per day. And he found that those on a Kelly shift had markedly less sleep, while the difference between the other two shift models was negligible. For his follow up research, he dropped the Kelly shift and focused exclusively on the other two shifts. Another big difference came in how he measured sleep. The 2016 study relied on firefighters to record and report how much they slept. And no

matter how honest and diligent the firefighters in that study were, errors in self reporting are inevitable. In this new study, firefighters were given a welltested sleep diary to record their sleep and were connected to a sleep monitor that measures sleep and waking. As it turned out, the monitor they chose proved to be especially suited for measuring firefighter sleep. That, Billings says, was a surprise that may lead to better firefighter sleep research in future. In short, the most common measuring device used by sleep researchers isn’t suited for firefighters because it doesn’t do a good job of measuring sleep interruptions - that 3 a.m. lift assist, for example. It also struggled to differentiate between sleeping at home versus at the station. The device Billings chose is good at accounting for interruptions and locations, which is good news for future sleep research and may call into question previous research that used the other device, he says.

ended. But when they were home with a full day off ahead of them, they slept an average of 7.5 hours. Billings found similar results for the firefighters on the 48 on/96 off schedule. They were getting 5.6 hours of sleep prior to shift start and 5.8 hours prior to going home. On their three sandwich days at home, they logged 7.5, 7.3 and 7.1 hours of sleep respectively. One fix to this sleep problem would be to do what we have always done: compensate. “Hey rook, put down that phone and get another pot of Joe goin’ there, wouldja.” Sound familiar?

FIREFIGHTERS AVERAGED 5.8 HOURS OF SLEEP

When the 10 month-long study ended and the data was compiled, Billings and Jahnke confirmed what we all know: firefighters don’t get enough sleep. But they were able to tease out exactly when that poor sleep is at its worst. And two clear patterns emerged: Firefighters got nearly two fewer hours of sleep the night before their shift began. Ditto on the night before their shift ended. Firefighters working a 24 on/48 off schedule averaged 5.8 hours of sleep on the night before shift began and the night before shift

Billings has another idea.

All the firefighters in the 2022 study, regardless of their schedule type, began shift at 7 a.m. For most, that meant waking around 5:30 a.m. the day the shift began to prepare and commute, and not quite as early on the mornings that shift ended to leave things in order for the oncoming crew. “I would love to conduct an experiment on different shift start/ end times based on [this] data,” he says. “We are hypothesizing that a later shift start/end would increase sleep opportunity and therefore increase total sleep time. This, of course, has significant implications for firefighters. It would increase the likelihood that firefighters would begin shift with sufficient sleep and commute home with sufficient sleep, reducing the possibility of accidents at work and during commute.” Simply moving shift start time from 7 a.m. to 9 a.m. could add nearly four hours of sleep per work tour. Could a simple delay in start time reduce firefighter injuries and obesity, and even improve longevity?

F O R M O R E I N F O R M AT I O N O N T H E SC I E N C E A L L I A N C E A N D TO ACC E SS T H I S A N D OT H E R F I R E F I G H T E R H E A LT H AN D WE LLN ESS RESEARCH FI N DI NGS, VISIT SCIE NCE-ALLIANCE.ORG

Billings knows he’s nearer the beginning of addressing these sleeprelated questions than he is to the end. The research needs to be replicated to test if the results are the same. A wider range of busy-to-slow fire stations need to be included in the research, as do different regions of the country. And at some point, sleep research will need to be expanded to include firefighters who fall into the paid on-call, volunteer, and station coverage categories.

SCIE NCE ALLIANCE

were linked to a greater chance of on-duty injury. In short, obesity and poor sleep become a vicious cycle, tearing away at firefighter health and wellness.

“Firefighter sleep research is still far behind and we have a lot to learn about sleep in this unique population,” Billings says. “Ensuring we can accurately measure sleep is the first step and still requires progress. Then we can begin looking at how sleep affects acute and chronic health and other outcomes, such as performance, in firefighters. Once we understand these relationships, we can develop evidence-informed treatment interventions that can be targeted so that firefighters can do as much as possible to be healthy and ready for service.” And as for the coffee addiction we cling to, Billings looked into that as well. His research confirms our common wisdom that we firefighters drink a lot of coffee. Of his test subjects, 96 percent used caffeine of some sort — 83 percent in the morning, 71 percent in the afternoon and 33 percent in the evening. But before you permanently unplug the pot, remember, coffee is a great elixir for bonding and solving world problems in firehouse dayrooms. And that can help us all sleep a little easier.

HEALTH

GERM W a g i n g

W a r f a r e i n t h e F i r e h a l l

By Liz Fleming

Germs are everywhere. In fact, unless you just washed your hands a moment ago, there are probably 3,200 different germs belonging to more than 150 species happily roaming around on your skin and under your fingernails right now. And that’s just a start. Imagine how many different forms of bacteria and germs might be lurking on the chair you’re sitting on, on the floor under your feet, on the wall behind you and even in the air around you.

YUCK!

The Enemies CAMPYLOBACTER causes gastric distress, such as vomiting and diarrhea. It comes from eating under-cooked poultry or simply by coming in contact with anything contaminated by that poultry.

CLOSTRIDIUM PERFRINGENS is a

bacteria normally found in the intestines of animals and humans and is another cause of gastric problems such as vomiting and diarrhea. It often lurks in contaminated beef, gravies and poultry as well in pre-cooked or dried food. Some strains of this bacteria are killed when the food is cooked, but others survive.

E. COLI is another source of gastric disasters

caused by bacteria normally found in the intestines of healthy animals and people. Though most E. coli strains are harmless or cause nothing more than relatively brief diarrhea, some strains, such as E. coli O157:H7, can cause vomiting, bloody diarrhea and severe stomach cramps. E. coli bacteria can hide in both water and contaminated foods such as raw vegetables and undercooked ground beef. While most healthy people recover quickly from an infection, E. coli can cause life-threatening kidney failure in older adults and young children.

C RAC KYL MAGAZ I N E

According to recent studies, the five most common bacteria and viruses that cause illnesses, hospitalizations and deaths in North America are familiar foes, whether we know their scientific names or not. Let us introduce you to the nasty little lineup.

LISTERIA another bacteria that lurks in

infected companion, Norovirus also lurks in contaminated food and water and on high-touch surfaces. The most common symptoms are diarrhea, nausea, stomach pain and vomiting, with the possibility of fever, headache and body aches. The illness can last as long as three days and can lead to dehydration if the vomiting and diarrhea are severe.

Other troubling symptoms may include headaches, confusion, a loss of balance and a stiff neck. Strangely, it might be as much as two months after you’ve eaten something contaminated with listeria before the symptoms appear. Pregnant women may not show any symptoms at all, but the illness can be very serious for infants. If older people and those who are immunocompromised become severely infected, they can suffer serious bloodstream infections (causing sepsis) or brain infections (causing meningitis or encephalitis). Listeria infections can also attack other areas of the body, including bones, joints, and sites in the abdomen and chest.

SALMONELLA is another illness that

contaminated food, primarily attacks pregnant women, newborns, older adults and anyone with a weakened immune system. In its least worrisome manifestation, listeriosis causes mild, flu-like symptoms such as muscle aches, chills, fever, upset stomach and – our frequent friend – diarrhea.

NOROVIRUS is an illness that spreads

like wildfire. Those who have it shed billions of particles a day – and it takes only a few to infect you. In addition to particles from an

causes diarrhea, fever, and stomach cramps to appear, with symptoms beginning between six hours and six days after infection. If you get salmonella, you can expect four to seven days of discomfort – and if you have a compromised immune system because of diabetes, liver or kidney disease, or if you have cancer and are being treated for it, the consequences could be more serious. Salmonella can spread from person to person, particularly if an infected person prepares food for others, but it can also be found in a wide variety of foods including vegetables, bean sprouts, fruit, chicken, pork, eggs, nut butters and even processed foods such as chicken nuggets, stuffed chicken entrees, and pot pies.

T h e S t r at e g i e s

The good news is this: knowing your germy enemies can go a long way towards helping to eradicate them. The firehall is home to a long list of germs – but we have an even longer lineup of cleaning strategies that you and your crew can incorporate into your daily routines, keeping yourselves and the families you go home to far healthier.

THE WEAPONS

BUST BATHROOM BACTERIA

THROW IN THE TOWEL

While there are dozens of cleaners on the market, not all varieties are effective against every germ and type of bacteria. Sometimes the simplest solution is the best. Studies have shown that norovirus, E. coli, salmonella, listeria, clostridium perfringens and Campylobacter virus can all be killed using a chlorine bleach solution with a concentration of 1,000 to 5,000 ppm (5 to 25 tablespoons of household bleach [5 percent to 8 percent ] per gallon of water). If that’s not easy enough, Clorox bleach wipes work equally well.

No surprise – toilets are among the dirtiest things in the firehall and need very regular cleaning. To really tackle lurking germs, pour 1/3 cup bleach into the bowl, brush it around the sides and under the rim and let it sit for five minutes while you clean the rest of the surfaces in the bathroom using a disinfectant spray and a clean cloth or paper towels. After five minutes, flush the bleach.

Germs love a nice, damp hand towel, dishcloth or tea towel so throw them in the wash after every shift. If possible, use white towels so you can use a bit of bleach in the wash cycle.

DIRTY DESKS & TERRIBLE TABLETOPS Studies have shown that desk and tabletops can be a hundred times dirtier than the average toilet seat. Ew! They need to be spritzed with disinfectant, then left for a few moments while all the germs die horrible deaths.Then wiped thoroughly.

EWWW! ELECTRONICS! Anything that you hold on a regular basis has the potential to house germs that will then be transferred the next time you inadvertently touch your mouth, eyes or nose, so clean your cell phone obsessively. Yes, we said obsessively. Your laptop, your iPad, the remote control for the firehall TV and game controllers should get the same treatment, so keep a dispenser of non-bleach cleansing wipes readily available.

Speaking of flushing, here’s a nasty little thought: if, after you do your business, you flush leaving the lid up, you’ll spray germy particles as far as six feet all around the toilet. Put the lid down before you flush. The shower room needs special attention because warm, wet places breed mildew and scum. Use a bleach-based cleanser and scrub down all surfaces on a frequent basis.

THAT SINKING FEELING Yes, we wash things in the sink, but that doesn’t mean it stays clean. Believe it or not, kitchen sinks have incredibly high bacteria counts. After every dishwashing session, clean the sink thoroughly. First, use an all-purpose cleaner to remove any grime, then spray with a disinfectant cleaner, paying special attention to the faucet etc. For a really deep clean, fill the sink with hot water and add a cup of bleach. Toss in any pot scrubbers and scouring pads or add them, along with the kitchen sink strainer, to the top rack of the dishwasher for regular sanitizing.

F o o d i e fa c t s When grocery shopping, put raw meat, poultry and seafood in plastic bags and separate them from the other groceries. Before placing these foods in the refrigerator, put them in separate plastic bags or sealed containers to prevent their juices, which may contain bacteria, from dripping onto other food. Refrigerate all meat, poultry, seafood, eggs and other dairy products immediately. When prepping food, first wash your hands with warm soapy water and clean your work surfaces often to prevent the spread of bacteria. Wipe up any spills immediately

UNDER FOOT Floors, particularly those in the kitchen, bathroom, shower room and common areas should be mopped regularly using a disinfecting cleaner– but not with a dirty mop head! Invest in a mop that has removable heads that can be washed after each use.

ATTACK HIGH TOUCH SURFACES FIRST Take a moment to consider how many hands touch the doorknobs, light switches, countertops, benches, chairs, tables etc. in the firehall. Then grab a sponge well-soaked in soapy water, a bacteria-busting cleanser and paper towels or sanitizing wipes and give everything a good cleaning. Remember to rinse and re-soap the sponge, be generous with the cleanser and paper towels and replace the sanitizing wipes frequently – otherwise you’re just moving germs around. Don’t forget the appliance handles (microwave, dishwasher, fridge, stove knobs etc.) in the kitchen. Finished? Now wash your hands!

If you’ve just read through our list of most common bacteria and viruses, you’ll remember that many are transmitted through food. Here are some tips to avoid food contamination, both at home and in the firehall.

using an antibacterial cleaner and fresh cloths. Later, wash your prep dishes in the dishwasher and thoroughly disinfect the countertops. Always marinate food in the refrigerator, not on the counter. If you’ve used a marinade for meat, fish or poultry and want to turn it into a sauce, boil it thoroughly for several minutes. Rinse all fruit and veggies under running water and discard the outer leaves of lettuce and cabbage. Bacteria can grow on the surface of cut fruit, so cover and refrigerate it until serving.

CUTTING EDGE CUTTING BOARDS If possible, use one cutting board for veggies and fruit and have a separate one for raw meat, poultry and seafood. When your cutting board becomes worn and develops deep grooves in which germs might lurk, get a new one. Wash your cutting boards in the dishwasher.

SMART SERVING Never put cooked food back on the same plate or cutting board you used when it was raw. Get a fresh plate. This includes you, barbecue buffs!

APR - MAY 2022

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mania

M U S H R O O M

By Elizabeth Anderson

Bet you flipped to this article with uh…high expectations, didn’t you? Sorry! We’re not talking about mind-blowing mushrooms. The good news? The tame ones offer a world of nutrition, health benefits and palate-pleasing excitement.

CALOR I E CU T T E RS D I S E A S E WA R R I O R S & B R A I N B O O S T E R S

If you’re trying to save a few calories and cut down on your red meat consumption at the same time, try adding a cup or two of chopped mushrooms to the ground beef you’re cooking. For just 30 calories, you’ll get a big punch of fiber and flavor.

Research shows that including mushrooms in your diet can aid in the prevention of Alzheimer’s, heart disease, cancer and diabetes. Some studies also indicate that the antioxidants in mushrooms slow skin aging, while the potassium may help ease anxiety. Researchers in Singapore even report that study participants who ate three to four cups of cooked mushrooms per week showed a reduction in mild cognitive decline.

T O C O O K O R N O T T O CO O K ? Mushrooms are among the few plant foods that actually increase some of their nutritional value when you cook them. Six large, raw, white mushrooms have 1.1 grams of fiber, but cooking them increases that fiber content to 1.6 grams. Those same six raw mushrooms have 2.3 milligrams of Vitamin C — but if you cook them, they’ll have 2.9 milligrams.

MAX OUT THE M I N E RALS You’ll find more minerals in mushrooms than in many other plant foods: • Selenium • Copper • Thiamin • Magnesium • Phosphorous

MU NCHI NG MUSH ROOMS Fry sliced mushrooms in olive oil until they’re caramelized and serve as a side dish, stir them into cooked rice or pile them atop a burger. Add mushrooms to soup, pasta sauce, gravies or risotto. Thinly sliced mushrooms are also a delicious addition to an omelette, a frittata or scrambled eggs. Love meaty mushrooms? Slather a portobello mushroom cap with olive oil and grill it as a burger substitute. For a healthy snack, fill that same portobello cap with pizza sauce, mozzarella cheese and your fave pizza toppings and put it under the broiler. Fill small mushroom caps with a mixture of canned crab meat, sliced green onions, a squeeze of lime and a bit of mayo, then top with grated cheese. Place under the broiler until the cheese browns for some fancy little appetizers.

TIP! When you buy mushrooms, look for a label marked UVB, which indicates that the mushrooms were grown outdoors in UV light, making them a good source of the Vitamin D necessary for strong bones.

Cooking doesn’t enhance all the nutritional aspects of mushrooms. Vitamin D and B are both decreased when mushrooms hit the heat. Those six white mushrooms, eaten raw, provide 0.09 milligrams of thiamin, 0.4 milligrams of riboflavin, 0.12 milligrams of vitamin B-6, 18 micrograms of folate and 3.9 milligrams of niacin. They also offer 40 percent of your daily requirement for riboflavin, 28 percent for niacin and six to ten percent of your vitamin B-6, folate and thiamin requirements. But if you cook them, you’ll get just 23 percent of your daily niacin requirement, less than half as much riboflavin, vitamin B-6 and folate, and only two-thirds as much thiamin as you’d be getting if you had them raw. While you’re boosting their zinc, calcium and iron content, you’ll cook away the mushroom’s natural magnesium, phosphorus, potassium and sodium. Whew! That’s a lot of conflicting vitamin and mineral info! The answer? Mix it up. Toss some raw mushrooms into your salad, cook a cup to have in your pasta sauce and gain all the nutritional benefits at once.

APR - MAY 2022

FINANCE

THE

RIPPLE EFFECT OF IMPULSE BUYING By Tr i s h Va n Si c k l e , LLQP, CSC Pr i m e r i c a Fi n a c i a l Se r v i c e s

Life is full of temptations. Whether it’s a new truck, a membership to the gym or a set of clubs that are guaranteed to up your game, temptation is all around us. And it’s usually combined with temptingly “affordable” finance options. But there may be plusses to not giving in. It’s like the old saying, “Buyer Beware.” Buy today and pay tomorrow…and the next day, and the next week and possibly for years to come. You’ll not only pay the price, the additional interest, and all the other associated costs, but you’ll also pay the price for all the stress that comes with overspending. What impact

C RAC KYL MAGAZ I N E

will those impulse decisions have on your personal and financial life?

is the best way to protect yourself and make good decisions.

Maybe you snatched an awesome designer jacket, or decided to furnish your home on a don’t-pay-for-a-year credit card you were offered the second you stepped in the door. No worries, you thought. I’m spending, but I’m also collecting points of some sort, so it’s worth it, right?

ASK YOURSELF: HOW MUCH WILL THIS COST ME IN THE END? IS IT WORTH IT?

WRONG. Impulse buying can have serious and long-lasting consequences, so arming yourself with knowledge about the potential impact

We all make impulse buys once in a while, no matter how wise and financially mature we may think we are. Something catches our eye, we think we have to have it, and out comes the credit card. It’s all about the spur of the moment. The shopper hasn’t planned to make a purchase and the decision is made without premeditation.

Impulse buying is all about emotions and feelings rather than logic and planning. In many cases, simply seeing the product is enough to get you to buy. Years ago, an impulse purchase would have involved being physically in a store, but technology has revolutionized our shopping access, giving us the ability to acquire items we’ve never before been able to purchase from home. Whether you’re at your computer or sitting on the couch with your phone, you can make an impulse purchase with a single click. In fact, hands-off technology makes it possible to simply

shout “Hey Google…” and order up whatever item just popped into your head! How crazy is that? In a heartbeat, your impulse buy is on its way to your front door. What inspires us to trade our hard-earned money for items we feel we need – whether we truly do or not? It’s the buzz of immediate satisfaction, and that buzz is different for each of us, and for every purchase. Remember when you were growing up and nothing was more exciting than anticipating and receiving a gift? It felt great, didn’t it? Getting something shiny and new always feels great and

the buzz never gets old! We’ve all opened those letters from the bank that promise:

for gifts, entertainment or travel. Those points will be yours to spend! After all, you’ll have “earned” them!

EARN UP TO 5,000 POINTS AND PAY NO ANNUAL FEE YOU’RE PRE-APPROVED FOR A CREDIT LIMIT OF $25,000. ACCEPT THIS OFFER BY …

Just accept the offer and your new shiny plastic card will be on its way to you. And once that card arrives, you’ll have the power to make impulse purchases even more easily and quickly.

Best of all, the letter explains, you’ll be able to turn your purchases into irresistible rewards! Buy, buy, buy, earn points, redeem those points and repeat! Your role is to keep on buying, earning more points and redeeming them

Just before you start your spending spree, however, it might be smart to take a moment to flip that pretty brochure over and read the fine print. Try to focus on the fact that the annual interest rate is 19.99 percent on

purchases and 22.9 percent on cash advances. Now that’s food for thought! Here is what you need to consider when putting that credit card to work.

MOST CREDIT CARD DEBT IS “REVOLVING DEBT” Credit cards are the most well-known type of revolving debt, but there are other forms as well. Lines of credit – like home equity lines of credit for example – can become a revolving debt if you carry a balance.

WHAT’S T H E DIFFE RE NC E BE T WE E N R EVOLV I N G & FIX E D DE BT ? R EVOLVI NG DEBT The Revolving Debt amortization schedule shows the term and interest that will be paid assuming the client makes the minimum payments of 3% (or $10, whichever is greater) of the outstanding balance until the debt is satisfied. This is a typical minimum payment required by lenders.

FI X E D DE BT The Fixed Debt amortization schedule shows the client what the term and interest paid would be if they paid a fixed amount equal to today’s minimum until the debt is satisfied, rather than the decreasing minimum payment over the period of time that the debt is outstanding.

EXAMPL E:

EXAM PL E :

THI S MONT H ’S PAYME NT IS: $150

TH I S MON TH ’S PAYM E N T I S : $1 50

TH E PE RIOD OF T IME TO PAY OFF TH E DE BT:

TH E PE RI OD OF T I M E TO PAY OF F TH E DE BT :

TOTAL I NT E REST PAI D*: $4,801

TOTAL I N T E REST PAI D* : $1 ,9 8 4

TOTAL COST PAI D: $9,801

TOTAL COST PAI D: $6 ,9 8 4

The client has an 18 percent credit card with a balance of $5,000 from purchasing a new couch. The client is making minimum payments (3% or $10, whichever is greater). The monthly payment will decrease to a minimum of $10 as the outstanding balance is repaid. 18 years and 10 months

*assuming no additional charges, annual or monthly fees or penalties

The client has an 18 percent fixed loan with a balance of $5,000 from purchasing a new couch. The client is making fixed payments. Equal to this month’s minimum payment and remains the same for the term. 3 years and 11 months

*assuming no additional charges, annual or monthly fees or penalties

By making fixed payments, this client would pay off the loan 14 years and 11 months sooner and save $2,817 in interest. This assumes the client makes no additional charges and there are no additional fees charged by the lender. Impulse buying feels good, but it can be a difficult habit to get a handle on. Taking a moment to stop and think through a purchase, maybe even sleeping on it for a night or two, could save you lots of money in the end. There’s no doubt that, from time to time, we’ll all stumble upon that one must-have item we can’t help but buy. Understanding the cause and effect of the purchases we make, however, can give us some valuable perspectives and help us to focus on our long-term goals, like saving for a vacation or that home we’ve been dreaming of. These are the purchases that will matter and will provide the kind of memories that will last a lifetime!

APR - MAY 2022

HEALTH

BRILLIANCE BRILLIANCE

COMES OUT OF

By Leah Sobon

BOREDOM BOREDOM

With over 100 billion neurons firing away in your brain, it’s no wonder we discourage ourselves from spending time doing nothing. But what if you were told that boredom is actually the platform for not only great ideas but also for solving problems?

( UNPLUG TO FIND YOURS! )

If time is passing you by, mostly unnoticed, then let this be a red flag that the hours spent on your tablet, computer or smartphone are actually utilizing much of the precious energy of your brain, leaving little time or space for moments of genius, creativity, and self-exploration. Since it’s almost impossible to remember life pre-smartphone, here’s a cheatsheet:

IN NORTH AMERICA:

RTP A SMA

HON E T

st the fir ases e l C e r P IMB the S called e n o h tp smar omes et bec h the n r e t The in hones wit ork etw art p a 3G n ith sm one w connect to to ability ases s rele of the b o J S teve with many day nd to one st iPh ill arou the fir s that are st n functio er ow ov are n d many e r e n Th ions a rs e vers e provide n o h n o h 13 iP p t aking smar other oid form m ed. r it d in An bility unlim i s s acce

1994:

2001:

2007:

2022:

E: IME LI N

Number of smartphones:

Value of Smartphone sales in 2021

294.15 MILLION $73 BILLION Average amount of time spent daily on non-voice smartphone activities in 2021

4 ½ HOURS PER DAY

Average number of time we check our phones each day:

87%

of us will check our phone within an hour of bed time

69%

of us will check our phone within five minutes of waking up

Experts suggest it's not how long we are using them, but how we are using them that is often the problem when it comes to our favorite electronics. A device of both necessity and pleasure, smartphones keep humans all around the world tightly tethered to their devices, even when they’re with those they love the most. There are easy options like moving your charger, taking your phone out of your room, or putting it on Do Not Disturb. But if you want to really change your relationship with your phone for the better (and healthier), here are some hardcore suggestions:

REBOOT THE BRAIN!

1 2 3 4

DEVICE DOWNSIDES As if you didn’t already suspect technology isn’t always our friend, check out this scary list of potential side-effects for people of all ages (and that includes your kids): • Digital eye strain • Frown lines • Back pain • Neck pain • Headaches • Watering/dry eyes

TRY THE 24/6 CHALLENGE AS SUGGESTED BY TIFFANY

• Sleep deprivation

off, put it away, and remember what it was like before we had all that accessibility at our fingertips. Go outside, take pictures with your mind, enjoy family time without worrying that you’re missing Instagram’s newest algorithm for your social accounts. Rely on friends or family talks to devise solutions - not Google.

THE WOES OF BLUE LIGHT

SHLAIN. Give yourself 24 hours a week to be device-free. Turn it

F IND & REPLACE IS NO LONGER JUST A MICROSOFT FUNCTION. Replace excessive phone time with something else.

Whether that means joining a spin class, kicking a ball around with your kids, getting your hair cut, reading a (real) book, or getting to your local hardware store to start that home project you have been putting off - do it!

GET YOURSELF A WHISTLE BLOWER. An accountability partner doesn’t have to annoy you but answering to someone can be very helpful. Find someone neutral in your house who can remind you when your “phone away” rule is being violated. If you sit down on the couch for some quality time with your loved ones, remember that Siri doesn’t qualify as a family member. (She would probably enjoy some time talking to all of your smart plugs, Roomba, and light bulbs instead.)

ESTABLISH A DEVICE-FREE ZONE. If you notice that you bring

your phone into rooms where it doesn’t belong – like your child’s room at bedtime, for example – leave it behind. Mealtime is a perfect place to start a rule of no-devices for both adults and kids, at home, in restaurants and on vacation. Our kids learn from our behaviours and habits so teach them that you have boundaries for your devices and don’t need to have them glued to you. With any luck they’ll mimic those healthy behaviors as they get older.

When you allow your mind to wander, the little problems and nuances of the day that your screen time has allowed you to avoid will begin to resurface. You’ll find solutions to problems you might have never known that you had – or were pretending didn’t exist. Greatness comes out of boredom – so let yourself be bored for a bit and see what great ideas you can come up with – without the help of Alexa, Siri or that magic little rectangle in your hand.

• Obesity

According to Harvard Medical School, blue light is the artificial light emanating from all those screens. And our reliance on any artificial light is unnatural and throws off our body clocks (cave people having had limited access to charging stations). Hence the trend to blue light glasses, purported to block blue light. Only a small portion of blue light is blocked and no evidence-based research supports any benefits of using them. They certainly don’t replace an eye doctor. So if you or your family members are experiencing headaches and vision concerns, see an optometrist. Note: There is a difference between “good” blue light and “bad” blue light - a point many companies that sell these glasses don’t mention. Blue light is made up of two parts the "Good" blue-turquoise that has a wavelength ranging from 450 - 500 nm, and the "Bad" blue-violet, which ranges from 380 - 440 nm. While exposure to blue-violet night, particularly at night, can disrupt sleep, blue-turquoise light can be beneficial, helping to regulate the circadian rhythm or internal "body clock" that regulates our sleepwake cycle. It can also boost brain activity, improve alertness, mood and memory, and sharpen mental performance.

APR - MAY 2022

FITNESS

MAKE TIME FOR FITNESS OR

YOU'LL MAKE TIME FOR ILLNESS

By Matt Cady, Strength & Conditioning Specialist – O2X

he benefits of exercise and physical activity are not a new phenomenon. Exercise helps to control weight and prevent various diseases,

T including strokes, cancer, heart disease, anxiety and depression. It also boosts energy and promotes sleep. Even with all that said, we all

know that finding the time, choosing the type of exercise, getting the necessary gear and buying memberships, etc., can seem daunting and expensive, leading us to skip working out all together.

THE DANGER IS… THE HUMAN BODY IS UNFORGIVING. WHAT WE DON’T USE, WE LOSE. Consider incorporating these simple, incremental strategies to add exercise to your daily routine. You’ll find you’re happier, healthier, and performing at a higher level long into your career. When we fail to focus on our holistic health (EAT, SWEAT, THRIVE – which is the mantra at O2X Human Performance), we can’t put our best self into other aspects of our lives. We miss work, we lose interest in our hobbies, can’t play with our kids/grandkids, and are simply surviving, not thriving. This article focuses on the SWEAT (workout) portion of the equation, but don’t forget that the EAT (nutrition) and THRIVE (sleep, stress management, and resilience) areas are equally important.

CRAC KYL MAGAZ I N E

Considering a new workout plan? Remember that it’s never too late to start. Even if you haven’t exercised or trained since 1979, start now, start today, and start small. Park further away in the parking lot so you’ll add a few extra steps, use the stairs instead of the elevator and use a restroom on a different floor. Wake up five minutes earlier to start your day with some movement – try 10 lunges, 10 push-ups, 10 glute bridges, a hip flexor stretch, a low back stretch or a chest opener stretch. These little things might not sound like much, but they can help you create new routines that will give you more energy and lead to big changes over time. Low impact exercises like walking, biking, rowing, and elliptical work can help you sustain general health and wellness without putting the strain on your body that higher impact

exercises can. Another way of improving your chances of success is to write out your goals. Long-term first, and then smaller, process (i.e. achievable) goals to help get you there and to keep you on track.

•

LONG-TERM GOAL: In six months I

•

SHORT-TERM, PROCESS GOAL:

•

SHORT-TERM, PROCESS GOAL:

•

SHORT-TERM, PROCESS GOAL:

want to run a marathon

In three months I want to run a 10k or half marathon

In one month I want to run a 5k or 10k

This week I am going to run/walk 1-2x or test my mile time

Tell other people about your goals to help you stay accountable. Better yet, find someone to train with you. Post your goals somewhere visible. Prior to beginning, add your exercise/ training time to your calendar so it’s scheduled, you can see it, and it's already blocked off.

REMEMBER, A WORKOUT SHOULD INCLUDE THESE ELEMENTS: • PREPARE (that’s what we at O2X

Be sure you’re using your workout time wisely and are gaining the benefits you want by having a high intensity and consistency. For example, consider Tom Rice, a D-Day veteran who served in World War II with the 101st Airborne Division and parachuted onto the beaches of Normandy in 1944. Last summer, to celebrate his 100th birthday, he jumped out of a plane again, this time onto the beaches of Coronado, California. His secret to success is to keep moving and push yourself harder than you think you can.

•

SWEAT (the workout itself)

•

RECOVER (a cool down that allows you

An article written by Brad Stulberg highlights a 90-year-old man from California who walks nine miles on trails three times a week. His secret sounds similar: just keep moving. Both men had setbacks, and that’s ok. We need to listen to our bodies and may need to slow down, adjust our workouts, do only the preparation and recovery elements, or even skip a workout altogether. A minor setback shouldn’t be enough to derail the whole train. Just start again and keep moving forward as soon as you can. To create a sustainable plan that won’t be overwhelming, start small. Think one percent changes, not a complete overhaul.

SOME PLACES TO START MIGHT BE: •

• •

“I am going to block off 20, 30, 60 minutes, one or two times a week, for resistance training, i.e.., lifting.” “I am going to walk 30 minutes one to three times a week.” “I am going to start a periodized training program to help keep me on track when I’m at the gym.”

refer to as a warm-up) that includes prehab, rehab, activation exercises, and something that gets you moving

to get the most out of the work you just put into your training session)

All three elements are important, and you should not skip the PREPARE and RECOVER stages for the sake of time. This is especially true as we age. Following a workout plan that fits your needs, goals, and life will not only keep you on track but will also help you reach your goals of improving your performance, looking better and feel well. In addition to the structure of your training session, another key is to make sure the workout is challenging and intense. Intensity can mean a couple of things: If you are trying to get stronger or more powerful, that weight needs to be heavy, and the reps will be low (only three to five reps). You should not be able to lift the chosen weight 10 times and you should be grinding on the last rep. If you are doing an AMRAP (as many reps as possible), you need to push yourself outside your comfort zone and go hard. Your Rate of Perceived Exertion (RPE) should be seven to ten out of a possible ten. Don’t let this scare you away from starting. We all have different fitness levels, backgrounds, and goals. If a 10-minute walk is challenging for you, use that as your starting point, and progress slowly from there. The best place to start is by completing a needs analysis of yourself. The more information you add, the easier it will be to make a personalized plan you’ll stick with.

ABOUT O2X HUMAN PERFORMANCE

ASK YOURSELF THESE QUESTIONS: •

What are your goals? (long-term, outcome goals and smaller, short-term process goals)

•

How many days a week can you realistically train?

•

What equipment do you have available?

•

What are your strengths and weaknesses? (great runner/ not very strong, love lifting/ hate cardio)

•

What are the needs and qualifications of your job?

•

What/where are your injuries, bumps, and bruises?

WHEN IN DOUBT, REMEMBER THESE KEY THINGS: •

It’s never too late to start

•

Start small. One percent changes are more sustainable and allow you to keep progressing

•

Intensity and consistency are both important in your training

•

Find a training partner or use other means to hold yourself accountable to your goals. Write down your goals and record your results

•

Don’t get frustrated if you miss a day or even a week. Give yourself grace and restart ASAP

O2X Human Performance provides comprehensive, science-backed programs to hundreds of public safety departments nationwide, federal agencies, and the military. The results driven O2X EAT SWEAT THRIVE curriculum encompasses all areas of human performance: nutrition, conditioning, sleep, stress management, and resilience. The O2X team is composed of Special Operations veterans, Olympic, professional, and All-American collegiate athletes, and hundreds of leading human performance experts.

APR - MAY 2022

RECIPE $6-7 / PERSON

50 M I N U T ES

RECIPE CREATED BY MEGAN LAUTZ, MS, RD, TSAC-F AND TEAM.

J E R K CH IC K E N

STUFFED PEPPERS 80

CRAC KYL MAGAZ I N E

Stuffed peppers are a versatile way to get a serving of vegetables alongside your protein. Some people think of stuffed peppers as loaded with fatty, high-sodium ingredients such as cheese and ground beef, but when filled with lean protein and fresh ingredients, they are a hearty yet heart-healthy, low carb meal option. Best of all, stuffed peppers can be topped with anything you want, from a low-fat cheese to a flavorful salsa. With Caribbean-influenced jerk chicken and poblano peppers, you can add a twist to the traditional stuffed bell peppers. Poblano peppers add a mild kick of spice. Pickled onions and fruits add a burst of fresh flavor. These peppers are great served on their own, with rice and beans, or with a salad on the side.

GROCERY LIST

6 PEOPLE

10 PEOPLE

14 PEOPLE

4 lbs. boneless, skinless chicken breasts 1 – 17 fluid oz. bottle of jerk sauce 1 – 20 oz. can of pineapple chunks 5 red onions 14 bell or poblano peppers 3 limes 3 tomatoes Optional: mozzarella cheese and salsa

7 lbs. boneless, skinless chicken breasts 2 – 17 fluid oz. bottles of jerk sauce 2 – 20 oz. cans of pineapple chunks 9 red onions 24 bell or poblano peppers 5 limes 5 tomatoes Optional: mozzarella cheese and salsa

10 lbs. boneless, skinless chicken breasts 3 – 17 fluid oz. bottles of jerk sauce 3 – 20 oz. cans of pineapple chunks 12 red onions 34 bell or poblano peppers 7 limes 7 tomatoes Optional: mozzarella cheese and salsa

2 tbsp. olive oil 7 lbs chicken breasts, diced 2 – 17 fluid oz. bottles of jerk sauce 2 – 20 oz. cans of pineapple chunks chopped 9 red onions (1/4 sliced, save the rest) 24 bell or poblano peppers 5 tomatoes

3 tbsp. olive oil 10 lbs chicken breasts, diced 3 – 17 fluid oz. bottles of jerk sauce 3 – 20 oz. cans of pineapple chunks chopped 12 red onions (1/4 sliced, save the rest) 34 bell or poblano peppers 7 tomatoes

5 limes, juiced 9 red onions (remaining onions should be diced.)

7 limes, juiced 12 red onions (remaining onions should be diced.)

INGREDIENTS LIST STUFFED PEPPERS 1 tbsp. olive oil 4 lbs chicken breasts, diced 1 – 17 fluid oz. bottle of jerk sauce 1 – 20 oz. can of pineapple chunks chopped 5 red onions (1/4 sliced, save the rest) 14 bell or poblano peppers 3 tomatoes

PICKLED ONIONS

DIRECTIONS

3 limes, juiced 5 red onions (remaining onions should be diced.) 1. Pre-heat oven to 400 degrees.

2. Halve and peel onions. Thinly slice ¼ and dice the rest. Slice and juice the limes. Stem peppers, halve lengthwise, seed and remove ribs. Coarsely chop pineapple. Core tomato and dice. Pat chicken breasts dry, dice and season all over with salt and pepper. 3. Combine sliced onion, lime juice and a pinch of salt in a mixing bowl. Stir, then marinate at least 10 minutes, stirring regularly to ensure even marinating. While onions are pickling, roast peppers. 4. Place peppers on prepared baking sheet and toss with olive oil and a pinch of salt and pepper. Massage oil into peppers, then place cut side down. Roast in hot oven until tender but

MEATLESS OPTION: Consider

brown rice and black beans as a vegan replacement for chicken breasts. For 6 person recipe: Cook 2 cups of brown rice in 4 cups of boiling water or broth. Soak 1 cup of black beans overnight, then fully cover with water and cook for 45 minutes.

still a bit crunchy – 10 to 12 minutes. Remove from oven. While peppers roast, cook the filling. 5. Place a medium-sized pan on medium-high heat and add olive oil. Add chicken breasts to hot pan and stir occasionally until deep brown and chicken reaches a minimum internal temperature of 165 degrees, 3 to 4 minutes per side. 6. Transfer to a plate. Keeping pan on medium-high heat, add diced onion to the hot pan and stir occasionally until tender, 3 to 5 minutes. Add chicken, pineapple and jerk sauce and combine thoroughly. Remove from burner. Flip peppers to cut side up and distribute filling evenly. Roast in hot oven until peppers are fully tender, 8 to 10 minutes. Top with diced tomatoes and pickled onions.

WHAT IS JERK SAUCE? Jerk sauce is a versatile Jamaican spice blend commonly

associated with grilled or barbecued meats. There are many variations of this blend which may include ginger, garlic, allspice, pepper, thyme, nutmeg, cinnamon, paprika and cayenne. This blend of spices adds a tangy, sweet, spicy flavor to any dish. Spices are often a good substitute for salt. USDA MyPlate recommends using different spices and seasonings in place of salt to flavor dishes. Some jerk sauces may be high in sodium so consider purchasing a low sodium version or make your own!

APR - MAY 2022

DRIVE FORWARD. SURVIVE THE CHALLENGE. LIVE TO SERVE ANOTHER DAY. INDIVIDUAL TRAINING SOLUTIONS THAT KEEP YOU ON THE LINE. Use the code CRACKYL30 and SAVE 30% at checkout!

TRAINING TOOLS TO ENGAGE THE ENTIRE DEPARTMENT. Register your department and instantly receive a discount! To schedule an EDUCATION COURSE contact us at TRXELITE@TRXTRAINING.COM for specific requests or additional information.

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9/17/21 11:06 AM

CRACKYL Magazine - No.5 (Apr/May)

Articles inside

THE RIPPLE EFFECT OF IMPULSE BUYING

YOU HAVE WHAT YOU

WELLNESS IS A SKILL

TABLET COMMAND

THE COURAGE TO BE

EMOTIONAL INTELLIGENCE