FOP Journal

When you start feeling the effects of long hours spent on patrol without a solid meal, you face a real job hazard. Poor food choices — combined with stress, erratic sleeping habits, often unpredictable conditions and other factors unique to police work — can take a toll on officers’ health over time, in the form of depression and disease. Michael Walker, a retired police lieutenant, member of Capital City Lodge #74 in West Virginia, and certified personal trainer and fitness instructor, has seen firsthand the toll that poor health can take on officers. “Two of the cops I worked with committed suicide and three others had heart attacks before they were 50,” he says. Fortunately, officers can greatly offset these negative factors by adopting some simple, positive habits. “A regimen of regular exercise and good nutrition is the cornerstone of a healthy lifestyle that contributes to the physical and mental well-being of all public safety officers,” says Walker. Read more from the interview with Michael Walker.

Eat Mindfully, Plan Ahead

Fitness trainer and Lieutenant Terry Poche of Louisiana Lodge #12 says, “There are times when we simply need a between-meal snack or have to put off eating a meal due to a work-related issue. Those are the times when most officers simply eat whatever is available, and it is usually some form of junk food.”

Keeping wholesome snacks easily accessible in your patrol car or locker will provide you an alternative to a midday potato-chip fix. Poche recommends these:

• Fresh fruit: Apples and bananas are especially good on the go.
• Unsalted nuts: They stay fresh for an extended length of time. Add in some dried fruit to make your own trail mix.
• Bottled water: Always keep water on hand, and remember to drink it!

The American Heart Association estimates that for the one in three Americans who will develop high blood pressure, a high-sodium diet may be to blame. Remember that “healthy” fast-food options can be extremely high in salt, many meeting or exceeding your recommended intake for the entire day (see the Food for Thought sidebar for examples).

Be wary of sweets and desserts, too. A recent study found a strong association between added dietary sugar and heart attacks. (People who consume 10% to 25% of their calories from added sugar have a 30% increase in fatal heart disease.) More than seven out of 10 adults in the U.S. get more than 10% of their calories from added sugar, while one out of 10 gets a full 25% of calories from added sugar. Like hidden sodium, savory foods like crackers and chips often have hidden sugar as well, so be sure to read the label. Walker advises that fats should make up no more than 30% of your total diet, and recommends avoiding saturated (animal) fat and hydrogenated fats (commonly found in processed foods), opting for plant-based fats — such as olive or canola oils, avocado and nuts — whenever possible.

On the Go

So what if you just don’t have the option of preparing or carrying your own meals? Maybe you’re on patrol without a car, like Police Specialist/ Intel Analyst Jason Lamb, Ohio Lodge #69, who spent many years on bike patrol and is currently a certified cyclist with the International Police Mountain Bike Association.

Lamb recommends keeping a mental list of the healthier fare that certain chains like Chipotle or Subway carry, opting for fresher foods with an emphasis on leaner meats and complex carbohydrates. “[They] don’t contribute to a crash like some heavier fast-food options, like hamburgers and fries,” he says. Better-for-you options that nearly every fast-food chain carries include*:

• Grilled chicken sandwiches: Go for grilled chicken, no fries and hold the mayo. Top with mustard, lettuce and tomato instead. Try a salad or plain baked potato as your side.
• Sub sandwiches: Opt for whole-grain bread and lean meats like roast beef, chicken breast and turkey.
• Salads: Avoid the mayonnaise-based dressings and high-calorie add-ons such as cheese and bacon bits.
• Fruit: You can usually find either a fruit cup or a yogurt parfait on the menu as a good option for dessert.

*Source: www.helpguide.com

Once you start learning the nutritional information, it becomes second nature and simply part of your eating strategy. “Healthy eating habits are a lifestyle change for many and are very available to those who choose them,” says Walker, wryly adding: “Live to become a burden on the retirement system, not a gift to it.”

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Read the full Summer 2014 FOP Journal issue.