HeartFit For Duty
  • Home
  • Our Team
    • Join our team
  • Services
    • Cardiovascular Health
    • Physicals / Wellness Evaluations
    • Telehealth
    • Health Workshops
    • Flu Vaccine
    • Covid-19
  • Patient Resources
    • Patient Portal
    • Insurances We Accept
    • Frequently Asked Questions
    • What To Expect
  • NEW PATIENT FORMS
  • Contact Us
  • Blog
    • Social Media
  • Research & Resources
    • Research
    • Videos & Podcasts
    • Resource Handouts
    • Science to the Station
    • Functional Fitness
    • Nutrition

R.E.L.A.X.

Rest. Eat Right. Listen to Your Body. Ask for Support. eXercise

Training Videos

Cancer Prevention
Firefighters Risk Factors
NUTRITION
HeartFit Mobility Video

The 10 Health Commandments

9/13/2022

 
  1. Sleep MUST be a priority: getting the proper amount and quality of sleep affects your hormones, creating a trickle-down effect. For example, lack of quality sleep increases ghrelin, the hunger hormone, and decreases leptin, the horomone that signals you're full. This causes you to eat more and reach for less healthy comfort foods.
  2. Keep it simple, more whole foods and less processed foods: highly processed foods are typically high in refined sugars & flours sodium,  saturated fats, trans fats, artificial sweeteners, and chemical preservatives. Eating these foods can lead to inflammation in the body, which can cause chronic disease, high blood pressure, high blood sugar, joint pain, soreness, and much more.
  3. Build a healthy plate by including: Quality proteins - fish, poultry, grass-fed beef, eggs. Limit highly processed meats like deli meats and bacon and buy nitrate free and organic. Healthy fats -  focus on unsaturated fats like olive and avocado oil, nuts, natural nut butters, eggs, salmon, avocados. Some saturated fats are necessary in small amounts (coconut oil, grass-fed butter, meats, eggs. Vegetables - include them in every meal! Eat a variety of colors. Steam, sauté, or roast them. Drizzle them in olive oil, balsamic vinegar, and/or seasoning towards the end to add flavor. Healthy carbs - veggies, fruit, regular/sweet potatoes, butternut squash, spaghetti squash, quinoa, farro, rice (not quick cook or flavored). Limit processed carbs like pasta and bread.
  4. ​Make it a lifestyle change, not a diet: "diets" produce short-term results and we want healthy nutrition to last a lifetime!
  5. Read the labels: it is just as important to look at the ingredients list as it is the macros (protein, fat, carbs). More ingredients usually = more processed. If you can't pronounce the word it probably shouldn't be in your food!
  6. It doesn't have to be more expensive to eat healthy: cooking meals at home averages $15 for the work week, eating out averages $8-$12 per day.
  7. You have time for what you make time for, make nutrition a priority: figure out what works with your schedule and set aside 2-3 hours a week to grocery shop and prep ingredients to make lunches and dinners.
  8. Get up and move: do yoga, strength training, cardio, walk.Get your body moving and get up from the desk when possible.
  9. PSA!! There is no such thing as a perfect diet: we are all biologically different with unique gut microbiomes. Figure out what works for your body and your lifestyle so that it is sustainable for 30 more years. Don't do fad diets!!
  10. "Let food be thy medicine and medicine be thy food." - Hippocrates: many chronic health conditions are diseases are caused by lifestyle choices, this means you can prevent many through healthy nutrition.

Comments are closed.

    About Us

    In this blog we have collected and published resources from subject matter experts and our team of professionals at HeartFit For Duty.


    Visit our instagram for additional resources!
    @heartfit.for.duty

Peoria Location
(Primary Care opening soon)

8877 W Union Hills Drive Ste A-160
Peoria, AZ  85382

Mesa Location
1901 E University Drive Ste 200,
Mesa, AZ 85203-8238
​Phone: 
Primary Care Clinic: 480-999-7911
Occupational Health Clinic: 480-828-5866
​Fax: ​480-499-5829

What Our Clients Are Saying

I have just been thru the first stage of the program and couldn't be more impressed! As a second generation ff in the same big City I think this program is awesome and long over due. My Dad (same City FF) died at the age of 40 from an MI, although I believe heavy smoking and lack of Scott air packs at that time may have been a factor! I'm in my 31st year on Brockton Fire and soon plan to retire. Your knowledge of Fire/Police was a complete relief to all I'm sure. I know there's things I need to change, with your help I'll set new goals. A Big thank to all who helped put this program together! P.S. Ladies..one thing you'll never see outside a Fire House.........A Ferrari

Contact Us

    Subscribe Today!

Submit
Photos used under Creative Commons from winter_green12, Theo Crazzolara, wuestenigel, David Reber's Hammer Photography, wuestenigel, TheGirlsNY, shixart1985, shixart1985, shixart1985, shixart1985, shixart1985, pockethifi, symphony of love, Eric Kilby, davidstewartgets, personaltrainertoronto, VisitLakeland, Fabrice Le Coq, G. Lamar, shixart1985, smallcurio, trendingtopics, DaPuglet, Mike J Maguire, wuestenigel, anneheathen, shixart1985, marcoverch, moonjazz, marcoverch, kietlifts_photography, Feist, Michael - FunnyFence - catchthefuture, verchmarco, shixart1985, North Carolina National Guard, shixart1985, Tambako the Jaguar, Anton Vakulenko, jay.37, Ben Taylor55, shixart1985, shixart1985, PTPioneer, Rod Raglin, verchmarco, Artem Beliaikin, ultrakml, wuestenigel, verchmarco, Martin Snicer Photography, spurekar
  • Home
  • Our Team
    • Join our team
  • Services
    • Cardiovascular Health
    • Physicals / Wellness Evaluations
    • Telehealth
    • Health Workshops
    • Flu Vaccine
    • Covid-19
  • Patient Resources
    • Patient Portal
    • Insurances We Accept
    • Frequently Asked Questions
    • What To Expect
  • NEW PATIENT FORMS
  • Contact Us
  • Blog
    • Social Media
  • Research & Resources
    • Research
    • Videos & Podcasts
    • Resource Handouts
    • Science to the Station
    • Functional Fitness
    • Nutrition