Welcome to the NVFC Heart-Healthy Firefighter E-News. The NVFC Heart-Healthy Firefighter Program was designed to help firefighters and EMS personnel become more heart-healthy and lower the incidence of heart attack-related deaths in the fire and emergency services. We hope that you enjoy this newsletter and that it benefits not only you, but others in your department, family, and community.

1. NVFC and EKHO Heart Rate Monitors have Teamed Up for Firefighter Wellness
2. The Heart-Healthy Cookbook Wins Award in 2007 TRENDS All-Media Contest
3. 2nd Edition of the NVFC Heart-Healthy Cookbook Now Available
4. How to Beat Those Winter Blues and Deal with Holiday Stress
5. Tips for Staying Active in the Winter
6. Featured Heart-Healthy Recipe: Smokey Corn & Crab Chowder
7. Calendar of Events

NVFC and EKHO Heart Rate Monitors have Teamed Up for Firefighter Wellness

Everyday, firefighters push themselves to the limits. Whether responding to an incident, training, or working out, your body and heart experience major stress. To prepare yourself for this intensity, you must strengthen and personally monitor your heart-health through targeted workouts. The National Volunteer Fire Council (NVFC) and EKHO Heart Rate Monitors have teamed up to alert firefighters to the importance of being heart-healthy.

Heart attack continues to be the leading cause of on-duty firefighter deaths. According to the USFA’s annual report, Firefighter Fatalities in the United States, heart attack caused 47% of all on-duty firefighter deaths in 2006. The NVFC, through its groundbreaking Heart-Healthy Firefighter Program, is working to combat this alarming statistic and reverse this largely preventable trend. As part of this effort, the NVFC has teamed up with EKHO Heart Rate Monitors.

It has been said that “knowledge is power.” Knowing the signs, symptoms, and treatment of heart-related issues, along with being able to listen to what your body is trying to tell you, gives you power over a potentially deadly situation. EKHO Heart Rate Monitors allows you to monitor your heart rate in “real-time,” alerting you immediately should your heart rate fall or rise beyond the set limits. Whether your heart rate is too slow or too fast, you’re instantly alerted by an auditable alarm. EKHO heart rate monitors will help you understand how to strengthen your heart during workouts to ensure you are at optimum heart-health when duty calls.

Visit www.ekho.us/firefighter.com to place an order for your EKHO Heart Rate Monitor. Special “Fire Chiefs Packs” are also available for the entire Department. Contact Mike Gullickson at 612-922-3766 ext. 2 or mikegullickson@ekho.us.

Please mention the NVFC when ordering. EKHO will donate a percentage of all profits from sales generated from NVFC Heart-Healthy Firefighter Program.

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Heart-Healthy Firefighter Cookbook Wins Award

The first edition of the National Volunteer Fire Council’s (NVFC) Heart-Healthy Firefighter Cookbook was awarded Bronze honors in the Manuals category of the 2007 Association TRENDS All-Media Contest.  Association Trends is a national newspaper for association executives and suppliers. For over 30 years, Association TRENDS has been recognizing the best in nonprofit communications, from press kits and education programs to magazines, member communications, websites, promotional products, and more.

“We are very pleased with this honor and are proud of the Cookbook and its role in offering simple, healthy recipes to firefighters and EMTs,” said NVFC Executive Director Heather Schafer. 

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The second edition of the National Volunteer Fire Council’s Heart-Healthy Firefighter Cookbook is now available. The second edition features many of the delicious recipes found in the first edition, along with several new recipes, expanded nutrition information, and a great new look. With over 60 recipes, including those submitted by health-conscious firefighters, this Cookbook proves eating healthy has never tasted better. Firefighters, EMS personnel, and their families can use these recipes both at the station and at home for easy-to-make meals that are good to your heart without sacrificing any of the taste.

Order your copy of the Heart-Healthy Firefighter Cookbook. While the Cookbook is complimentary, shipping and handling charges apply. Questions regarding the Cookbook or ordering can be sent to lricardo@nvfc.org.

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Fall is almost over and winter is setting in, a time when the hours of darkness outlast the hours of daylight and the desire to eat extra carbs and sneak in naps are stronger than ever. The holidays are also approaching, and along with the fun and festivities is the potential for financial and family stressors. Many people feel a little low this time of year and have a bit more difficultly maintaining their good spirits as they deal with these “winter blues.”

These feelings are not uncommon. Research shows that seasons affect our moods. In some people, this takes the form of a more severe condition called Seasonal Affective Disorder (SAD), which is a type of depression that is experienced during the winter months. SAD is more that the “winter blues” – it is serious feelings of depression and lethargy that may require treatment, such as light box therapy. If you experience depression during the winter, it is recommended you seek the advice of a medical professional. 

If you are experiencing the “winter blues,” here are a few ideas on how you can improve your energy levels and mood:

• Depending on where you live it may take some extra effort to venture out into harsher weather conditions for exercise, but exercise can help chase away the “winter blues” because it produces endorphins which have been shown to elevate your mood. Remember, there are also exercise activities you can do in your own home as well.
• Drink plenty of water. When the weather turns cold, it’s easy to forget that you can still become dehydrated. Getting enough water into your system will help keep you alert and may also help you prevent over-eating during the holiday season. 
• If your holiday plans include travel, be sure to prepare yourself with specific directions, maps, and alternate travel options for arriving to your destination. Arm yourself with some patience and healthy snacks and water. 
• Holidays mean shopping, and shopping usually equates to more stress. Go to the mall very early or very late in the day to avoid the rush. Or shop online to avoid the aggravating traffic and crowds.
• Remember the season only lasts a short time and before you know it spring will be around the corner. Enjoy the festivities and visits with family while they last!

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Tips for Staying Active in Winter

It is harder to maintain an active lifestyle when temperatures drop and schedules are busy. However, exercise is as important as ever during the winter months, especially with the increased food consumption during the holidays. Keep your heart and body healthy this holiday season with the following tips:

• There are many fun, calorie-burning indoor activities. Do you have a piece of fitness equipment such as a treadmill or free weights? Can you go the gym? What about just stretching and doing some sit-ups or push-ups while watching TV or on commercial breaks? Many health and fitness web sites offer ideas for simple in - home exercises using furniture or other items found around the house.
• If you do plan to exercise outdoors, be sure to wear appropriate layers, including synthetic fabrics since cotton holds water weight and keeps the moisture close to your skin. If necessary, wear a face mask or scarf over your mouth to warm the air that you inhale.
• Drink plenty of fluids to stay hydrated.
• Bundle up and take walks with family or friends to view the lights and decorations displayed during December. In January and beyond, play in the snow! Many calories can be burned with everyday activities that do not seem like exercise.
• Make a New Years resolution with a friend or family member to go to the gym together. Encouraging each other to stay healthy keeps you both from being tempted to skip the gym.
• Set short term fitness goals throughout the winter months and reward yourself when you meet them.

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Courtesy of Chef Kevin Harris

Ingredients:
1 medium onion, 1/4" diced
1 Tbsp butter
2 1/2 cups skim milk
2 1/2 cups chicken stock
1 lb roasted corn kernels (about six ears or 1 pkg. frozen)
5 redskin potatoes, 1/2" dice
1 tsp Liquid Smoke
2 tsp Worcestershire sauce
1 tsp salt and black pepper
1 tsp fresh thyme
1/4 cup heavy cream
3/4 cup evaporated skim milk
1/2 oz arrowroot
1 lb lump crab meat
1 lemon, juiced
1 Tbsp Tabasco sauce
2 Tbsp chopped green onions

Preparation:

1. In a soup pot, sweat the onion in the butter until tender. Add the skim milk, chicken stock, corn, potatoes, Worcestershire sauce, salt, pepper, and thyme. Simmer until the potatoes are tender, about 20 minutes.
2. Combine the cream, evaporated skim milk, and arrowroot. Add to the soup and simmer until thickened.
3. Finish with the crab and the remaining ingredients.

Note: Roasted corn is done simply by soaking the corn in the husk and cooking over the grill for 10-15 minutes, or put the fresh or frozen corn in a skillet with 1 tsp olive oil until browned and roasted.

To find more delicious heart-healthy recipes like this, visit www.healthy-firefighter.org. 

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Visit the Heart-Healthy Firefighter Program at the NVFC booth at these upcoming events:

Fire Department Instructors Conference
Indianapolis, IN
April 7-12, 2008

Fire Expo
Harrisburg, PA
May 16-18, 2008

Firehouse Expo
Baltimore, MD
July 22-27, 2008

Fire-Rescue International
Denver, CO
August 14-16, 2008

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*The content of this E-news is for informational purposes only. It is not a substitute for advice from your physician. You should seek prompt medical care for any specific health issues; only your healthcare provider should diagnose a medical condition and prescribe treatment. You may also wish to consult with your health care professional or nutritionist before starting a new diet or fitness regimen.