YOU CAN’T POUR FROM AN EMPTY CUP

YOU CAN’T POUR FROM AN EMPTY CUP
By: Monica Eaton

As police officers, we endure many weeks of training in a police academy to learn how to do the job. Rarely are any classes taught on taking care of yourself, as the officer, to ensure you have a long and healthy career and retirement. Sadly, the topics of fitness and nutrition are almost always neglected and yet one of the most important topics that an officer needs to ensure they stay fit for duty.

While I can’t speculate as to why training hours aren’t spent investing in officer wellness, I am happy to help provide a guide to help all of law enforcement get the education they need to take care of themselves and to thrive within their careers. After all, our jobs require us to be at our best every day. But it’s simply not possible if we don’t take care of ourselves first. You can’t pour from an empty cup.

Nutrition is the base of the health and fitness pyramid. You can't outwork a bad diet and you certainly will not reach your fitness goals by neglecting the foods you eat. Improving your nutrition should be step one in your health and fitness journey.

Here are three nutrition basics for law enforcement you can start doing today.

First, eat whole foods. Whole foods are anything that is naturally occurring in nature. Meat, fish, vegetables, fruits, nuts, seeds, dairy, whole grains, etc. Eating these foods in their most whole forms will provide you the most nutritious and lowest calorie value there is. For example, a plain baked potato is a potato cooked in its whole form. French fries are potatoes that are cut into pieces and deep-fried in oils. This is where you lose the nutritional value and add in extra calories and processed oils which contribute to a myriad of health problems. Stick to the whole foods in their whole form.

Second, cook your food at home. This alone will not only save you money over eating out, but it will also provide more health benefits. These meals can often be quick and easy to pack and take with you to work. Several chicken breasts, when cooked in a crockpot, can lend several meals worth of shredded chicken that can easily be paired with rice and veggies or turned into a burrito bowl.

Third, prioritize your protein. Protein mainly comes from animal meats and is the macronutrient that has the most benefits. Protein works to maintain lean muscle, help build new muscle, helps to burn fat and also helps to keep you fuller, longer. Each meal you eat should have at least 30-40 grams of protein. For reference, this is roughly a fist-sized portion of cooked chicken or beef. Once you have chosen your protein for your meal, add in some veggies and a starchy carbohydrate like rice, potatoes or pasta and you have yourself a balanced meal. If you can start with these three principles, I can guarantee you will immediately see improvement in your energy levels, your moods and your mental clarity. You may also start to come off the cholesterol and high blood pressure medications, too.

Small changes over time often lead to big results. Take control of your health and invest in yourself so you can thrive during your career, and retire happy and healthy too.

Monica Eaton is the owner/CEO of Five-0 Fierce and Fit which creates online nutrition and fitness programs designed to help female first responders lose fat, gain strength and take back their confidence in 90 days because “your family depends on you to be fit for duty.” Using her six-year Oklahoma law enforcement experience along with her 15-year background in fitness and nutrition she helps female first responders reach their full potential in life and career. Look her up on Instagram @five0.fierce.and.fit.