06/07/2026
Ever notice starting the shift off with idealistic health goals, only for them to tank in the evening?
Eating perfectly tends to go out the window when you're tired or stressed 😬
If that's the case for you, why not plan a sweet or treat later in the shift? Granted, that means walking away from the cookies on the counter during the day.
The goal is to *try* and stick to one or two sweets per shift saved for when you know your willpower is the lowest. This can be easier to stick to than trying to be perfect all day and then binging at the first sign of stress.
It's okay to incorporate some sweets into your diet. In fact, doing so makes it easier for you to stay consistent long-term.
This is just one of many strategies taught in my Fueling Fire Workshops 🔥Click the link below to learn more:
https://www.rescuerd.com/workshops.html
06/04/2026
Does one of your shiftmates have a thriving garden? If so, this is the perfect side salad to throw together. Plus, it’s an easy make-ahead side if the late afternoon tends to be busy.
Pair with grilled chicken or fish. Roma tomatoes or tomatoes on the vine are two great options for grabbing tomatoes at the store.
Check out the recipe:
https://pbgfrwellness.com/tiramisu-overnight-oats-copy/
06/03/2026
Summer is the time of year that firefighters are bombarded with hydration information - for an important reason! Staying hydrated on the fireground can prevent a sudden cardiac event. This is crucial considering 46% of the line-of-duty deaths are caused by sudden cardiac events.
Maintaining hydration boosts blood volume, reducing the workload and strain on your heart. Adequate hydration will also prevent that “hangover” headachey feeling that can come after a hot call.
Read the full article here:
https://pbgfrwellness.com/fireground-hudration/
05/31/2026
Listen, I am not here to take caffeine away from first responders. I value my life too much 😂
But, what we NEED to talk about is MODERATING caffeine to help optimize energy levels and reduce the chances of side effects.
Slowly reducing your caffeine intake may lead to better quality sleep and less fatigue or need for a constant stream of caffeine throughout the day. Cold turkey is often a BAD idea 🦃
The recommendation:
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05/30/2026
Most departments start by looking for a nutrition presentation.
The departments seeing the biggest impact build a nutrition system.
Pflugerville Fire Department started with Quick Bites Nutrition Videos to make nutrition education easy, consistent, and accessible for crews year-round.
As firefighters engaged with the content, they expanded the program.
First came recruit academy nutrition education, helping new firefighters build healthy habits from day one.
Then came live station visits and smoothie demos, giving crews the chance to ask questions, try practical recipes, and connect nutrition to everyday station life.
What started as monthly virtual education evolved into a layered program that reached firefighters throughout their careers.
Because lasting change rarely comes from a single presentation.
It comes from consistent education, practical tools, and meeting firefighters where they are.
Click below if your department is ready for more than a one-time nutrition talk🔥
https://www.rescuerd.com/departments.html
05/31/2026
05/30/2026