However, with the changes we’ve made in our physical fitness and eating habits, I’m always looking for new recipes and new ideas for healthy dinners. With two picky kids, it makes it a bit harder, but we’ll keep trying new things! 

Here are a few places I search for recipes and a few recipes I use.

Ritz Cracker Chicken

Here’s the recipe: http://tastykitchen.com/recipes/main-courses/ritz-cracker-chicken/

This recipe creates a moist and tender chicken breast that has some great flavor to it

Lasagna

I like lasagna because it always leaves some leftovers.  Remember to cosnider low-fat cheeses, lean meats, and whole wheat pastas.

Here’s a link to a lower fat/lower calorie recipe: http://www.kraftrecipes.com/recipes/better-than-ever-cheesy-meat-lasagna-91438.aspx

Websites I Use

Kraft Recipes: http://www.kraftrecipes.com/home.aspx - not only can you search based on which meal you are making but you can also enter a few ingredients you have on hand and they will provide you with a recipe that you can make!

Food Network – http://www.foodnetwork.com/healthy-eating/index.html - They actually have a portion of the website that focuses specially on healthy eating and healthy recipes.

Livestrong – http://www.livestrong.com/recipes/ - As I started researching the nutrition posts, I came across the Livestrong website. I’ve been impressed by the information provided and the recipes available. I’d definitely recommend checking it out.

So, there are a few websites and ideas for you as you plan your next dinner/shopping list.  Are there any recipes you have that are your “go-to” recipes?  If so, make sure to share!

Also, don’t forget the giveaway that is going on!

Until next time, stay safe and don’t forget to follow on twitter (@stickysidedwn)!

Well, in honor of the release of my book, and in hopes of spreading the information, I’m giving away a copy of the book.  That’s right, one signed copy of my book will be given away to a lucky reader.  Here are the details:

How To Enter

In order to enter you will either need to tweet (@stickysidedwn) or email (sticky-side-down@comcast.net) a picture of what you use for incident command.  It could be a picture of your riding assignment board, a picture of an Incident Command Vehicle, a picture of a command vest.  Really, anything that shows how you use ICS at your station.

Remember in your e-mail to include your name and station location. We will share pictures that are entered into the contest, as they might give others ideas on what they can do with their station.

Deadline

Pictures will be accepted through 5:00 p.m. March 9, 2012.

Choosing a Winner

A winner will be chosen at random and their name will be posted Saturday March 10, 2012.

It’s hard not to hear these bits of news and not take it personally. You play the “What If It Had Been Me?” or the “I wonder if I know them” cards. You consider how you would respond if it were in your own agency and what you would do if it were your crew, etc. We mourn for the losses of our brothers and at the same time breathe a small and short-lived sigh of relief that it wasn’t us.  And honestly, I think that’s okay.  What’s more important though is that while we celebrate the people who aren’t with us anymore, we take the opportunity to try to prevent it from happening again.  We can NEVER forget the things that the L.O.D.D.s have taught us.  The reports are simple: we don’t wear our seatbelts, we are out of shape, we have a significantly higher rate of suicide than many other professions. Just last year a report was issued focusing on suicides in the fire service (http://lifesafetyinitiatives.com/13/depressionsuicide_summary.pdf).

What do we need to do to make sure we don’t ask ourselves “Could I have done more?” 

1.  Education! Read the trade magazines, the studies, the NIOSH and OSHA reports, the websites.  Hell, you should be reading things about this service every day (or at least every shift). These are people who have learned the hard way and want to make sure that you don’t have to make the same mistake. 

2.  Train!   Once you’ve educated yourself, apply the knowledge through training.  Training is more than reading.  Training is the hands-on application of the skills or lessons you learned from the reading.  Train to recognize when a scene is going to crap and your safety is being compromised.  Train to recognize unsafe fire conditions/unsafe medical patients/unsafe scenes and learn how to handle the situations without becoming a part of the incident.

3.  Man/Woman Up - This might seem like a harsh statement, but TOO many times I’ve watched people go towards that dark corner that we could all potentially end up in after too many bad calls, too many bad days, etc. They get to that breaking point long after they should have stood up and said “Hey, I need help and I can’t do it alone”. Whether you use your agency Employee Assistance Program (EAP), a Critical Incident Stress Management (CISM) system, or even just reach out to a coworker, mentor, loved one, it doesn’t matter.  What matters is the recognition, that if you don’t reach out…the opportunity may not come around for your to reach out again!

4.  Recognize Others Problems - We train for responding to the aftermath on a daily basis.  AFTER the car crash, I will hold C-Spine. AFTER the delivery I will suction the airway. AFTER the fire starts, I will put it out.  AFTER I begin to have issues dealing with the hard stuff, I will seek out help.  Why aren’t we training for the BEFORE.  Train for resiliency (the ability to deal with what we could potentially face on a daily basis). Train to recognize the signs and symptoms of someone else struggling. Train to get help before it’s too late!

5. Follow simple safety precautions. Put your seat belt on, wear your safety best, wear the appropriate equipment….the list goes on.  I could sit here and list way too many safety issues that we neglect to follow on a daily basis and I am one that has this struggle. In the back of the ambulance, i don’t wear my seatbelt. I should, but it’s not habit. I need to make it habit! Make those safety expectations habit, so in the heat of the moment, you don’t forget.

Here are some great sites for additional information: http://www.everyonegoeshome.com/, www.icisf.org, www.nvfc.org.

I know that even following these and other safety recommendations, we will still be left asking ourselves “Could I have done more”?  It’s in our nature. But do your best to not walk away from a situation saying “I didn’t do anything”.

Until next time…stay safe and don’t forget to follow on twitter (@stickysidedwn)

So, as you plan dinner, here are some things to keep in mind.

1.  Watch your portions!  It is really easy to sit down at dinner and eat, and eat, and eat.  Unfortunately with dinner being the last meal of the day, unless you exercise late at night, those are calories that will not be burned.  With that in mind limiting the portions and helpings that you get is important.  Have you noticed that many restaurants have actually switched to smaller plates at dinner time.  Even restaurants have realized that portion control is important!

2.  Use whole grains!  One of the changes I’ve made to my pasta love is to switch to whole grains. They are actually less processed and healthier.  And honestly, except for the fact that cooking times increase by just a bit, I haven’t noticed a change (and more importantly, neither have my kids).

3.  Serve vegetables - Okay, this is one I’m not so good at.  If I serve vegetables it’s normally canned corn, mashed potatoes, or rice. One of the things to consider is to use the vegetables to add color to your plate. A colorful meal is most often a healthier meal (and no ketchup and mustard shouldn’t be the color).

4.  What your red meat! – You should attempt to limit your red meat meals to two a week. Consider using pork, chicken, or seafood to add variety to your meals.

5. What have you missed? - This may seem a bit funny, but consider this. Dinner is an opportunity you have to meet the needs of the food pyramid, to get the food group servings that you need. This is your last chance to make sure you’ve had a well-rounded nutritional day!

So, those are five items to keep in mind as you plan your next dinner.  Next week I’ll share some great dinner ideas, as well as websites for some great recipe ideas!

Until then, stay safe and don’t forget to follow on twitter (@stickysidedwn).

Five Items For Every Call

1.  A good pair of boots - When I started in EMS, my station provided me with a pair of Red Wing Boots.  Man did I love those things. Steel toe, perfectly sized with a zipper.  It was heaven.  Then, after many years of wear and tear, after I’d finally gotten them broken in, I had to have them resoled, and wouldn’t you know – they didn’t fit the same!  The only other pair of shoes I found really comfortable were slip on Thorogood Boots. These things had an amazing amount of padding, were slip on and steel-toe. The only downside was that they were only ¼ boots and didn’t provide any stability for my ankles.  I’m actually thinking of getting another pair at FDIC.
   
2. Stethoscope – I was lucky enough to be given as a “good luck” gift a Cardiology III Stethoscope by Littman. This thing stays glued to my side for rotations and shifts. I recommend that you have your own stethoscope. It doesn’t have to be the highest cost, but having your own stethoscope means that it’s a piece of equipment that you are familiar with.  I definitely like having the Cardiology III.  It provides a reliable method of auscultation and I am thankful to have such supportive people while I go through Intermediate Class.
   
3. Cell Phone – I don’t know about you, but in our area, we have no guarantees that the hospital is going to answer the radio system (HEAR system) when we attempt to notify them of our patient information prior to arrival at their facility. We used to have a cell phone on the truck, but we all know what happens with that (too many people using it for personal business). I like to have my cell phone because it gives me a backup for contacting hospitals, Supervisors, dispatch, etc.
4. Clothing Layers – I have found that in losing weight, I’m more prone to becoming cold at the weirdest times, so I often layer. I will wear a tank top, a duty shirt, and a sweatshirt just so I have the ability to take a layer off as needed.  I’ll normally have a coat, but I’ll so rarely wear it because it just feels too bulky. But the last thing I want is to get too cold or too hot while at a call.
5. Wallet/EMT Card – It seems simple, but how many of you, if I asked could show me your EMT card without taking any steps?  It’s actually a requirement (at least in my state) that you carry your EMT card with you so that if someone asked to see it, you can show it immediately.  I have laminated my card so that if I accidentally wash it, it at least maintains some of its look.  But I keep it on me at all times.  As long as I have my license, I have my EMT card.  Do you?

 So, those are the five items I will always have on me during a shift.  Are there things you have every shift?  Share!

Until next time – stay safe! Don’t forget to follow on twitter (@stickysidedwn)

Sandwiches

Sandwiches provide an opportunity to obtain two of the servings of whole grain, as well as a protein and vegetable. They are also a simple meal that can easily be eaten in the truck, or while staged at a post.  When making your sandwich choose a whole grain/whole wheat bread ensures that you are having a filling sandwich that provides long-lasting energy. When making the sandwich skip the condiments such as mayonnaise, butter, or cream cheese, and choose mustard, avocado, or olive oil dressing. Also, choose meats that are a lean cut. Some sandwich options include:

Turkey on whole grain with mustard and romaine lettuce

Nutella and banana on a whole wheat bagel

Salads

Salads, while harder to eat on the go, which we do so often during this job.  Salads provide an opportunity to get vegetables, meat, and fruit depending on the type of salad that you make/purchase. While the crunch of iceburg lettuce is nice, the darker, leafier lettuces are a better option that provide a deeper nutritional value. This leaves Romaine, spinach, and arugula as good salad options. For vegetables consider carrots, peas, and grilled eggplant. For a meat, consider shrimp and chicken as a topping. Use caution when adding a salad dressing. If you are like me, you find it easy to slather on the salad dressing, but this can add enough fat and calories to make the salad nowhere near as healthy. Your salad dressing should be oil based and only about 1 tbs worth.

Soup

While not the best meal to try to eat on the go or in between calls,  soup does provide an opportunity to get a large serving of vegetables and protein. Stew or chili is a hearty lunch choice that will keep you full all afternoon. Fill the soup with chopped carrots and beans for protein and add chunks of lean beef or turkey. Chicken noodle soup can also be a healthy lunch option, as long as you use low-sodium broth, a small amount of noodles and plenty of vegetables.

So, whether shopping at the store for lunch or eating on the go, consider your options as you choose what you want as your mid day meal.

Until next week!  Remember – follow me on twitter (@stickysidedwn)

Five EMS Books Worth Picking Up

1.  Incident Command for EMS - Come on, you honestly didn’t think i wasn’t going to pick this one did you?  I have to get a sales plug in when I can.  Honestly though, my hope is that in reading this book you, as an EMS provider, will realize that the expectation of your role at an emergency incident are much larger in scope than you may have initially realized. It’s also my hope that this book appeals to those who may already have knowledge of ICS by providing them “outside the box” concepts on other ways to utilize incident command theories.  Available at: http://www.pennwellbooks.com/inmaforems.html

2.  EMT Text - okay, so this really isn’t a specific text, but a generic type of text. but any text-book that supports the teaching of EMT is helpful. I happen to use the Brady Text Book: http://www.amazon.com/Emergency-Care-ebook/dp/B0057E3ZT2/ref=sr_1_1?s=digital-text&ie=UTF8&qid=1328290152&sr=1-1.  I’ve also used the AAOS book. Regardless, the book should be utilized to support the teaching. But, I’ve also used the text in support of my writings (articles and books) as well as review to make sure I keep up on the basics.

3.  Basic Arrhythmias by Gail Walraven – This has become my go-to book for study rhythms (which I hate by the way).  It definitely breaks it down into a simpler method of analyzing the rhythms, which helps! http://www.amazon.com/Basic-Arrhythmias-7th-Gail-Walraven/dp/0135002389/ref=sr_1_1?s=books&ie=UTF8&qid=1328291950&sr=1-1

4.  I Love a Firefighter by Ellen Kirschman - Okay, so while not technically an EMS book, I think this is a book everyone should read. and while the title says fireman, the information shared and the stories told could easily apply to those in the field of EMS.  I definitely recommend this book to anyone who is going in the emergency services field or their signficant others, because it definitely assists in helping understand the aspects of the job that are harder to face, as well as provides some coping mechanisms. – http://www.amazon.com/gp/product/1593850638/ref=s9_simh_gw_p14_d0_g14_i1?pf_rd_m=ATVPDKIKX0DER&pf_rd_s=center-2&pf_rd_r=1Q4G8VB3QD2CAW9BR3JG&pf_rd_t=101&pf_rd_p=470938631&pf_rd_i=507846

5.  The Lighter Side of EMS by Steve Berry – There are multiple editions of this text/book and honestly any of them is a good pick me up. There is so much that can impact you on this job, that finding a book that can make you laugh is always a plus.  The cartoons are well drawn and the scenarios are something we all end up saying “I remember a time when…”. It definitely gives a different perspective on what can sometimes be overwhelming. http://www.amazon.com/gp/product/1455726990/ref=s9_simh_gw_p14_d0_g14_i1?pf_rd_m=ATVPDKIKX0DER&pf_rd_s=center-2&pf_rd_r=0TJ73SEXB2ECBQEFENR2&pf_rd_t=101&pf_rd_p=470938631&pf_rd_i=507846

So, those are five books that I think are a great addition to your library. Great for different types of uses and focuses.  What books do you have in your library that you would recommend?

Until next time stay safe and remember to follow me on twitter (@stickysidedwn)

It’s easy to forget about lunch or miss lunch, especially in emergency services. You run a call that keeps you out while the rest of the shift eats a nice sit down lunch, you are relegated to whatever you can find in the EMS room at the hospital or whichever fast food service has the shortest line.  However, given these guidelines, you can eat a healthy meal both on the go and at the station.

Before reading these rules, don’t forget the general considerations when choosing meals, including the food pyramid and portion control.  Here are two images to help:

Rules for a Healthy Lunch

1.  Eat Fresh Fruits – They provide a constant source of energy (not just a quick boost) and often help with the sweet craving. Besides the standard banana/apple choice, consider raspberries, kiwi, or frozen grapes

2.  Remember to eat your veggies! – It seems simple, but in order to get the appropriate number of servings of vegetables, you have to eat some with lunch and dinner. Consider adding it as a sliced tomato or two on your sandwich, or through a soup/stew. Or, get vegetables steamed as a side.

3.  Consider your calcium – While it’s easy to drink a glass of milk to get your calcium, consider low-fat yogurt, greek yogurt as an option. When combined with fresh fruit you have a great dessert for lunch.

4. Consider a healthier option – Where you might have previously eaten fried foods, consider another cooking option including baking or grilling.

Unfortunately, this job does not always allow for the best selection of foods. While you won’t always be able to choose the best foods, making good decisions based on the rules above may help you in the long run in maintaining a healthy diet.

Until next time stay safe!  And remember to follow on twitter (@stickysidedwn).

Smoothies

Smoothies, when made with fruit, yogurt, and milk provide a dairy/fruit serving and normally provides about 12 oz of a drink. When a protein powder is added, you get the additional benefits of protein, vitamins, etc.  My suggestion is a simple recipe of 1/2 cup frozen fruit (instead of ice cubes), 1 cup milk, and protein powder.

Banana Berry Smoothie – http://www.healthy-firefighter.org/nutrition/recipe-archive/456-banana-berry-smoothie

Various Smoothie Recipes: http://www.foodnetwork.com/recipes-and-cooking/50-smoothies/index.html

Breakfast Burritos

Fruit Burrito – take a wheat tortilla, spread low-fat/non-fat yogurt, add your favorite fresh fruits, roll, and eat.

Sausage, Egg, and Cheese – Scramble eggs, brown sausage, add to tortilla and top with cheese

Top Five Conferences

1.  Fire Department Instructors Conference (FDIC) - There are only 86 days until the 2012 FDIC.  This conference is an annual conference sponsored by Fire Engineering/Pennwell Publishing and for as long as I can remember, the conference has been held in Indianapolis Indiana.  This year will be my fourth year attending the conference and I can’t recommend it enough!  I’ve been lucky enough to teach every year I’ve attended, but I’ve also taken the opportunity to attend classes, walk through the conference exhibits, and almost as importantly, participate in the social activities that are held after-hours. It is a great gathering of some of the greatest minds of the Fire Service, and EMS field, as well as providers throughout the nation and world!  If you haven’t attended, this conference should be on your bucket list!  For more information go to www.fdic.com and don’t forget to register early!

2. Virginia Office of EMS Annual Symposium - Okay, so maybe I’m slightly biased about this conference, considering I participate in the planning committee each year and my office sponsors the conference, but this is again, an amazing conference.  With over 300 courses to attend, the Virginia Office of EMS works to cover topics of a variety of focuses, including Medical, airway, Cardiac, hands on, Special Considerations, Communications, CISM, Health and Safety, and a few others.  I’ve attended the conference since 2001 and can say the course offerings have gotten better each year.  The conference runs from Wednesday to Sunday one week in November and is held every year in Norfolk, Va. Registration normally starts in July/August.  Check out http://www.vdh.virginia.gov/OEMS/symposium/index.htm for more information.

3.  Firehouse Expo – For quite a long time there wasn’t a year that I didn’t attend Firehouse Expo and then I got married and busy and missed a few years. Once again though, we make an effort to take at least a day trip to this conference, which is held every year in Baltimore, Md. Thanks to my location, a day trip, while tiring, is a feasible action. The conference has both classes and exhibits/sales. Part of the appeal for me is that this really is a family friendly conference. We’ve taken the kids and caught an Orioles game, eaten at Hooters, walked around Inner Harbor, and made the conference a mini-vacation.  Baltimore is a great place, and this conference is definitely enjoyable! You can visit http://firehouseexpo.com/ for more information

4.  EMS World Expo – I’ve never attended this conference, but HELLO, it’s in New Orleans!  Unfortunately because the conference basically ends right before the Virginia conference begins, so I’m still here getting ready. But, if you have an opportunity to attend, the course offerings are impressive, the opportunity to hear about new technologies and treatments is fantastic.  You can find more information at: http://emsworldexpo.com/

5.  Lancaster Firemen’s Expo – This event has a special meaning to me, mostly because I can remember a day almost 25 years ago, where my dad and I got up extra early, probably 5:30, (hey, I was like 8 at the time) and drove from Northern Virginia to Lancaster Pennsylvania to see all that was to be seen at the Lancaster Fireman’s Expo. This year there are over 558 booths and over 400 exhibitors, as well as various apparatus.  It’s a multi-day conference that is a must see to appreciate everything there is in the fire service. It is also a fundraiser for the Lancaster County Fireman’s Association, which helps them offer training and educational opportunities each year.  You can visit http://www.lcfa.org/expo/index.html for more information.

So, those are my top five conferences. What have I missed.  Unfortunately I don’t know them all but would love to know about others I should add to my bucket list!  Until next time…don’t forget to follow on twitter (@sitckysidedwn).