TIPS TO THROWDOWN

HERE IS THE FIRST INSTALLMENT OF A WEEKLY FEATURE WITH OUR FRIENDS AT THE FIREFIGHTER THROWDOWN, WHERE WE WILL PROVIDE TIPS ON EATING HEALTHIER IN THE FIREHOUSE.  

START WITH A SALAD

 It may sound crazy but I have found that a saying I use when training my dog, can be applied to eating better in the firehouse.  "Set yourself up for success", basically means give yourself a chance to accomplish your goal, whether that goal is to get your dog to focus on you instead of distractions or for you to avoid eating another piece of garlic bread.  One "tactic" I have found to be successful is to start the meal off with a salad.  More often than not we tend to eat more than what our portions really should be and this is usually in the form of empty calories from foods such as bread or french fries.  The salad will start to fill you up and at the same time can give you plenty of healthy nutrients, vitamins, etc.  With that being said, be smart about what goes into the salad.  Stick with dark greens such as arugula, kale or mixed greens which are loaded with fiber and vitamins A,C, and K.  Throw in some fresh raw vegetables, nuts, a little cheese for protein and avoid any creamy dressings.  Here is a quick and simple vinaigrette that you could make ahead of time and leave in the fridge: in a mason jar combine equal parts extra virgin olive oil and balsamic vinegar, a couple tablespoons of honey and salt and pepper to taste.  Shake and serve!

So the next time your up for cooking duty on shift, set the crew up for success by putting the big bowl of salad on the table first.  

Dont forget to check back for "Throwdown Thursday" when we throw down a healthy recipe with our friends at the Firefighter Throwdown !

TIPS FOR HEALTHY TAKE-OUT

HERE AT FORK AND HOSE CO. WE ARE ALL ABOUT COOKING, BUT SOMETIMES TAKE-OUT IS THE ONLY OPTION IN THE FIREHOUSE.  WHETHER IT BE MEXICAN, ITALIAN, PIZZA OR CHINESE THERE ARE PLENTY OF WAYS TO EAT A HEALTHIER MEAL.  TO HELP YOU MAKE BETTER DECISIONS, WE PUT TOGETHER SOME TIPS FOR THE NEXT TIME YOU ORDER OUT....

MEXICAN

When ordering Mexican food, chicken fajitas are a great choice.  You get lean protein and plenty of veggies.  Another plus is the soft tortillas are not fried like the hard tacos you see on the menu.  These tortillas can add as much as 100 calories each though, so try and limit yourself to one.  You should also skip the sour cream and substitute guacamole instead, which has tons of healthy fats.  

ITALIAN

Right off the bat you should start with a salad, preferably with oil and vinegar dressing rather than a cream based one.  Go with a chicken dish and order a side vegetable rather than a pasta.  

CHINESE

Chinese food portion sizes are usually meant for 2-3 servings, so when you open the box remove half right away and save it for another day.  Many places now offer "healthier" dishes such as steamed chicken and shrimp.  Try and stay with these while getting any sauce on the side, and instead of fried or white rice, order brown.

PIZZA

Order yourself a minestrone soup to start, many places offer this which is loaded with vegetables and fiber to help fill you up before you start eating your pizza.  If possible order a thin crust to save some carbs and ask for light or no cheese.  As far as toppings go, try and avoid fatty meats such as pepperoni and sausage.  Instead go with grilled chicken or just vegetables.