OSU Tactical Fitness and Nutrition

Our thoughts and prayers are with our brothers and sisters at the Oklahoma City Police Department and the family as they suffered the loss of a fallen hero.

Friday Nutrition Class - happening tomorrow from 3-4pm CT! Hop on in - https://educationokstate.zoom.us/j/94087577682

#455: Jill Joyce, PhD - Improving the Diets of Tactical Populations – Sigma Nutrition

Check out Dr. Joyce featured on Danny Lennon’s international podcast, Sigma Nutrition 👇🏽 Thank you to Danny for highlighting an area of research so near and dear to our hearts!

#455: Jill Joyce, PhD - Improving the Diets of Tactical Populations – Sigma Nutrition Dr. Jill Joyce discusses both the theoretical & pragmatic realities of improving diet & health in firefighters & other tactical populations.

Strength Training and Conditioning for First Responders - Cordico

Very grateful for the invitation to contribute the following write-up for .

Jay Dawes

https://www.cordico.com/2022/09/22/fitness-foundations-for-first-responders-approaching-strength-training-and-conditioning/

Strength Training and Conditioning for First Responders - Cordico Strength training and conditioning for first responders is critical for maintaining fitness and ensuring peak performance.

Friday Nutrition Class - happening tomorrow from 3-4pm CT! Hop on in - https://educationokstate.zoom.us/j/94087577682

Quick, easy, healthier and homemade version of the fast food breakfast sandwich 👇🏽

When you make it at home, it’s often cheaper and healthier because you can control more of what’s going into it.

This morning, I made a ham, egg, and cheese breakfast sandwich on whole wheat. So good!

I have a picture of all my fav ingredients - no nitrate added lunch meat, thin sliced natural cheese, and whole grain thin sliced bread. For eggs, to make it fast during the week (build heat eat), I recommend making sheet pan eggs on Sunday, cutting them into bread sized squares, and stacking during the week. Recipe below.

https://www.foodnetwork.com/recipes/food-network-kitchen/sheet-pan-eggs-4703292

Friday Nutrition Class - happening tomorrow from 3-4pm CT! Hop on in - https://educationokstate.zoom.us/j/94087577682

We will never forget 🧡🇺🇸

2022 OSU 9/11 Memorial Stair Climb

TFAN Lab Co-director, Dr. Jay Dawes, recently spoke at the NSCA Tactical Annual Training with Dr. Dan Bornstein and Joseph Alemany on the importance of population based physical activity to national security. The Tactical Annual Training is hosted every August and is a great opportunity to learn from people working to improve the health, fitness and performance of first responders and military personnel.

Cody Stahl, PhD candidate at OSU and member of OSU TFAN lab, coaching students enrolled in Meridian Technology’s Criminal Justice Program.

Friday Nutrition Class - happening this afternoon from 3-4pm CT! Hop on in - https://educationokstate.zoom.us/j/94087577682

It’s my busy time of year again, but we had a long weekend, which means loading up the freezer with premade meals. Otherwise, I resort to a lot of stress eating from drive thru’s when we get to mid-semester 🫣😱

On the menu:
- chicken noodle soup (slow cooker, dump and forget it, made 2 weeks)
- Korean beef (slow cooker, dump and forget it, made 2 weeks)
- spinach and mushroom egg bites (oven, 3 quick prep ingredients, made 2 weeks, pictured below)

I now have 2 weeks of breakfast, lunch, and dinner in the freezer for the end of the semester when my time is not my own.

This could be a major health, stress, and time saver for you on days when you’re just too tired to cook something healthy at home and when the drive thru is reeeeeeally calling your name.

Why Carbohydrates Aren't the Enemy of Weight Loss

Good read on carbs for those battling whether to eat them for health and performance 👍🏽

Why Carbohydrates Aren't the Enemy of Weight Loss Most low-carb diets are founded on junk science. Fibre-rich whole grains and root veg can play a crucial role in providing you with energy and micronutrients

Friday Nutrition Class - happening now (3-4pm CT)! Hop on in - https://educationokstate.zoom.us/j/94087577682

2022 Oklahoma State University 9/11 Memorial Stair-Climb

2022 Oklahoma State University 9/11 Memorial Stair-Climb

Held By OSU's Fire Protection Society and Firefighter Combat Challenge Team

In OSU's Boone Pickens Stadium
https://2022oklahomastateuniversity911.godaddysites.com/

2022 Oklahoma State University 9/11 Memorial Stair-Climb In OSU's Boone Pickens Stadium

Our latest research with some of our favorite collaborators.

Bottom Line Up Front (BLUF): Annual fitness assessments for police officers can serve to educate and motivate officers regarding their personal fitness and potentially slow the negative impact of aging on health, fitness, and performance in these populations.

https://journals.lww.com/nsca-jscr/Fulltext/9900/Longitudinal_Changes_in_Health_and_Fitness.82.aspx

Come visit us at booth 813 if you’re in Texas at Fire Rescue International!

Just a reminder that we will NOT have the Friday nutrition class this week, as I am at the Fire Rescue International conference in San Antonio. If you’re there, stop by expo booth 813 to say hello IN PERSON 🎉 Otherwise, see you on Sept. 2!

Just a reminder that we will NOT have the Friday nutrition class this or next week, as my “other” job (aka coordinating the grad students) and the FRI conference, have me pulled away for 2 weeks. See you on Sept. 2!

Thank you to everyone who has joined our Friday nutrition classes the past 2 weeks! It’s been a blast getting to chat with you and answer your questions. Keep it comin’!

Join our Cloud HD Video Meeting

Reminder: Nutrition class today on Zoom from 3-4pm CT

Topic: Open Q&A session (hop in and ask nutrition questions, can also recap last week's Healthy Eating 101 & on a Budget)

How to join: using the link/ QR code on the flyer, link also located here https://educationokstate.zoom.us/j/94087577682

*You do not need to RSVP or sign up, just hop in as you need/ want the classes per the scheddy (aka schedule)

Join our Cloud HD Video Meeting Zoom is the leader in modern enterprise video communications, with an easy, reliable cloud platform for video and audio conferencing, chat, and webinars across mobile, desktop, and room systems. Zoom Rooms is the original software-based conference room solution used around the world in board, confer...

Our TFAN Lab Coordinator, Megan Thompson, presenting her research at the National conference. Megan is an exceptional young scholar and is instrumental in helping manage lab activities. Congratulations Megan!

We are officially CLEET certified! All 8 one-hour nutrition classes!

Thank you to Stillwater Police Department for the help with that process!

See you Friday!

Join our Cloud HD Video Meeting

Reminder: Nutrition class today on Zoom from 3-4pm CT

Topic: Healthy Eating 101 (including on a budget)

How to join: using the link/ QR code on the flyer, link also located here https://educationokstate.zoom.us/j/94087577682

*You do not need to RSVP or sign up, just hop in as you need/ want the classes per the scheddy (aka schedule)

Join our Cloud HD Video Meeting Zoom is the leader in modern enterprise video communications, with an easy, reliable cloud platform for video and audio conferencing, chat, and webinars across mobile, desktop, and room systems. Zoom Rooms is the original software-based conference room solution used around the world in board, confer...

Meal prep pro tip (that I actually just used myself this morning):

If you have leftovers, freeze them! Or when you meal prep, make double and freeze half.

Benefits:
1. Cut back on food waste.
2. Save money (not throwing away what you spent).
3. Saves time later.
4. Helps you stay on track with healthy eating goals, especially during high stress/ low free time periods.

Cons:
1. Worst case, it doesn’t freeze and reheat well, and you throw it out anyway. Might as well try it!

How to:
1. Buy freezer safe containers of 2-3 sizes, especially stackable ones.
2. Put food in the container. If liquid, like soup, be sure to leave some room for it to expand when it freezes at the top.
3. Label it with the name of the item (you’d be surprised how hard it is to guess what’s in there later) and when it needs to be used by. My rule of thumb is 4 months from when you put it in.
4. Practice First In First Out (FIFO) in your freezer. Put items new to the freezer on the bottom, so the older ones that will go bad sooner don’t get lost and forgotten in the bottom (it will definitely happen).
5. Don’t over fill your freezer.
6. Thaw and clean your freezer from time to time. Be sure to watch for ice build up around the seal especially and remove that as it forms to keep your freezer (and food) lasting longer.

OMG! TFAN Nutrition Classes... for free... every Friday (well almost) from 3-4pm CT... on Zoom (ya I know)... whaaaat? See you there!

We will post a reminder each Thursday with the topic for the week and the link, just in case. Provided the flyer as images for easy saving on your phone.

Packing meals for night shift pro tip - splurge on good storage containers!!!

Things to look for:

1. Sturdy - you know you’re going to beat the 💩 out of them, as will the dishwasher
2. Can be put in the freezer
3. BPA free and can be put in the microwave (not the oven though, don’t do it)
4. Tight seal
5. Clips if you really want to make sure they won’t pop open when you toss them in the patrol car, truck, or rig
6. Personally I also like them to be stackable
7. Stain resistant
8. Last a long time (goes with sturdy) - no one wants to buy new Tupperware every 6 months
9. Dishwasher safe (I’m busy and not hand cleaning that)

I love these Rubbermade containers and have them in 4 different sizes. They stack well, don’t stain with grandma’s sauce (true test), seal really tight (actually hard to get the lid off), and have lasted over a year like new. Plus I can put them in the dishwasher and microwave.

Extreme Heat Killed Parris Island Recruit During 'Crucible' Training, Mom Says

https://www.military.com/daily-news/2022/07/14/extreme-heat-killed-parris-island-recruit-during-crucible-training-mom-says.html

Extreme Heat Killed Parris Island Recruit During 'Crucible' Training, Mom Says A heavily redacted report prepared by the Marines and given to Beals’ mother states her son died of hyperthermia and extreme body temperature.

Please consider supporting our friends a the Warrior's Rest Foundation. Great people doing some much needed work! Warrior’s Rest Foundation

Night shift meal prep round 2 - salads!

Same deal as yesterday, mix and match the following for an endless variety of salads to pack for your shift.

1. The greens - play with these, arugula, spinach, romaine, butter lettuce, iceberg
2. The protein - rotisserie chicken (buy one cooked and shred it), sirloin, pork loin, egg, black beans, chickpeas, edamame, shrimp, salmon
3. The cheese (yes a protein too but listing separately) - go reduced fat/ 2% milk, feta, cheddar, mozzarella, cottage
4. Extra veggie toppings - corn, peppers, olives, avocado, cucumber, tomato, carrots, radishes, beets (I love pickled), cabbage, sprouts, onion, salsa, pico, and on and on
5. Could add some fruit - mandarin oranges, grapes, apple slices, low sugar raisins or raisins, pineapple, berries, melon
6. Something crunchy - nuts or seeds (1 Tbsp), croutons (try whole grain), tortilla strips, crunchy rice noodles, sesame sticks
7. The dressing - go for clear instead of creamy in general (healthier fats), choose ones with lower sodium and added sugar, stick to around 2 Tbsp, balsamic vinaigrette, Italian, Greek, red wine vinaigrette, raspberry vinaigrette, vinegar-based caesar, low fat creamy if you’re going to do it

Some examples:
1. Romaine, chicken, black beans, corn, tortilla strips, cheddar cheese, red peppers, low fat ranch
2. Spinach, feta, strawberries, balsamic vinaigrette, chicken or hard boiled egg, sunflower seeds
3. Spinach and arugula, chicken, apple slices, feta, red onion, pecans, poppyseed dressing
4. Spinach, chickpeas, feta, cucumber, red pepper, artichoke hearts, olives, Greek dressing
5. Mozzarella pearls, tomato, cucumber, black olives, balsamic vinaigrette, croutons (add when you eat), I also do a tiny bit of balsamic glaze and fresh basil (pictured below)

We were recently asked about night shift meal planning and prep - what can you do?

First off, in most areas, there are not many or any healthy fast food or to-go restaurant options available. That means making food and bringing it with you.

So, you’ll need a good lunch box/cooler and ice pack system. Be sure to layer food and ice packs to keep all food equally cold. Also check how long the lunch box/ cooler can keep food cold.

Now, what to put in it? That will be the focus of our next few posts, starting with wraps.

To build a healthy wrap, mix and match the following:
1. The wrap - see the image below of my favs (lower in calories, high fiber, last forever in the fridge, stretchy and don’t tear easily)
2. Protein - no nitrate and low sodium lunch meat, shredded rotisserie chicken, lean grilled or baked steak or pork (go for loin in the word), beans (chickpeas, black beans), hummus, eggs, reduced fat cheese (cheddar, feta, Swiss, mozzarella), nut or seed butter
3. Veggies - greens (romaine, spring mix, arugula, spinach), tomato, cucumber, carrots, peppers, olives, onion, sauerkraut, cider-based coleslaw, artichoke hearts, pico, and on and on
4. Sauce/ dressing (go easy on this one!!!) - balsamic vinaigrette, peanut sauce, Greek dressing, any clear dressing really (not creamy), marinara, pesto, barbecue, chalula, Frank’s red hot, again go easy (no more than 2 Tbsp), salsa, guac
*Optional fruit - anything fresh and as much as you want, reduced sugar dried in small amounts is ok (no more than 2 Tbsp)

Examples:
1. Thai peanut chicken wrap - rotisserie chicken, spinach, shredded carrots, cucumber slices, Thai peanut sauce
2. PB and banana wrap - really creative… PB and a banana wrapped up
3. Greek wrap - hummus, olives, roasted red peppers, spinach, artichoke hearts, feta, Greek dressing
4. Breakfast wrap - guac, egg, cheddar cheese, salsa

We will be hosting our FEMA Total Wellness for First Responders course at OSU-OKC with Joe Bennett and his team at the end of July if anyone is interested in joining. See below.

International society of sports nutrition position stand: tactical athlete nutrition

Check out our latest collaboration. ISSN Position Stand on tactical athlete nutrition.

International society of sports nutrition position stand: tactical athlete nutrition This position stand aims to provide an evidence-based summary of the energy and nutritional demands of tactical athletes to promote optimal health and performance while keeping in mind the unique c...

5 Food Tips for Camping and Hiking

Outdoor nutrition tips for healthy and safe fueling while on those summer hikes and camping trips 👇🏽

5 Food Tips for Camping and Hiking Is hiking or camping on your agenda? Take note: There's plenty to consider besides simply grabbing an energy bar or a bottle of water before you hit the wilderness.

Is intermittent fasting the diet for you? Here's what the science says

Great info from a colleague at OSU on intermittent fasting!

Additional precautions for tactical groups:

1. Performance will suffer going into a training session or response call running on your reserve tank at the end of a long fast.
2. Hesitation by experts on IF for shift workers.
3. You still have to eat healthy when you do eat to really see health benefits. Be sure to be eating enough of the healthy stuff (lean proteins, healthy fats, whole grains, fruits and veggies) during feasts to ensure adequate nutrient intake and disease prevention, especially the things tactical groups are at greater risk for (heart disease and cancer).

*Not for those with diabetes.

Is intermittent fasting the diet for you? Here's what the science says Proponents of intermittent fasting say the clock can help you win the battle of the bulge. But the science behind it is a little more complicated.

Congratulations to the Stillwater SOT! 2022 Oklahoma SWATCompetition Overall champion!

Congratulations to the SSOT, winners of the annual Oklahoma SWAT competition!

The Stillwater Multi-Jurisdictional Special Operations Team (SOT) competed in the annual SWAT competition in Norman this year.

Teams from Edmond, Tulsa and Moore participated in this competition. The Stillwater SOT took 1st place in all five of the events and were crowned the overall CHAMPIONS! Congrats guys!

We are proud of this team and the service they provide to our community.

Stillwater will be the host for next years games.

Memorial Day Murph with members of the Stillwater SOT, Stillwater Police Department, OSU Police Department Stillwater Fire Department, and Payne County Sheriffs. Remember and honor!

This Memorial Day Take A Moment to Remember their Sacrifice.

Our FEMA Total Wellness for First Responders course will be at Fort Riley during the week of June 6th. If interested, sign up using the info in the flyer below.

What Is the Mediterranean Diet?

If you’re looking for a legit diet to follow (that’s also good for the whole family), here you go!

This one is especially good for tactical groups, as it adequately fuels performance while also reducing risk of all those pesky chronic diseases that you’re at increased risk for (obesity, heart disease, cancer, etc.).

What Is the Mediterranean Diet? Download the Mediterranean Diet Fact Sheet Here https://youtu.be/6DifgD6KO2U Highlights The Mediterranean diet refers to a way of eating that focuses on the traditional foods eaten in the countries that surround the Mediterranean Sea. This style of eating emphasizes plant foods, incorporates some an...

Fact Sheet: Helping Families Find Formula During the Infant Formula Shortage

Some of you may be struggling to find infant formula for you little ones. Here is a great resource to help.

Fact Sheet: Helping Families Find Formula During the Infant Formula Shortage Find resources to assist families during the infant formula shortage in the wake of Abbott Nutrition’s voluntary recall of certain powdered infant formulas.

Quick shout out to one of our awesome graduate researchers - Katherine Bode. Because of all of her amazing work serving tactical groups during her time at OSU and her insanely high academic achievement, she was chosen as 1 of 2 class marshals from the entire university for the masters level. We are so proud of all you have done and to have you as a member of our team!

We are thankful to all of you always, but today calls for a special shout-out to our firefighter followers. Thank you for all you do!

On this , share your appreciation to our fire fighters and paramedics who are on the frontlines.

Promoting our Total Wellness for First Responders course at FDIC! If you are here stop by the OSU Fire Service Training booth!

Food Insight

Great snack for the station or patrol car! Packed with fiber, protein, B vitamins, magnesium, and healthy fats. Buy 1-2 options for each category and you won’t get bored quickly.

Food Insight Your Nutrition and Food Safety Resource.

We were again very well represented by several of our stellar undergraduate researchers on Tuesday at the OSU Undergraduate Research Sumposium. Pictured below is someone you haven’t seen yet, Kristen, who investigated a novel method for quantifying the fire station food environment.

Peer fitness leaders in the Oklahoma fire service, this is for you! We offer a 5 day, ~35-40hour training course to ensure that you are providing evidence-based, safe, and effective guidance to your department. Check out the flyer to get signed up if interested!