Tactical Nutrition Guardrails: Bite-Size Action Steps to Increase On-Shift Energy and Decrease Body Fat

Tactical Nutrition Guardrails: Bite-Size Action Steps to Increase On-Shift Energy and Decrease Body Fat
Duration: 60 Minutes
Module 1Module 1
Recorded on: 2022-10-27
Unit 1Presentation Materials: Tactical Nutrition Guardrails
Unit 2Transcript: Tactical Nutrition Guardrails
Unit 3Workbook: Tactical Nutrition Guardrails
Unit 4Recording: Tactical Nutrition Guardrails

Wellness has been at the forefront of first responders and other helping professions over the past few years. The focus tends to be mental health programs to undo the stress and trauma that comes inherent to the nature of the job. But just as important is the physical health aspect of wellness, after all, a healthy body translates to a healthy mind. This session provides easy-to-implement nutrition tips specifically for the demanding first responder lifestyle.

Leading this engaging discussion is Mandy Nice, the Strategic Wellness Director for Lexipol Cordico. With over 15 years of experience developing and implementing physical fitness and wellness programs for tactical professionals and civilians, her programs earned multiple awards and have been featured in industry publications. She is the Law Enforcement Physical Fitness and Wellness Subject Matter Expert for the U.S. Bureau of Justice Assistance (BJA), the National Fraternal Order of Police (FOP), the Foundation Research Associates (FRA), and the International Association of Chiefs of Police (IACP).

Topics covered in this webinar include:

  • Statistics demonstrating the nutrition and health issues that first responders are at risk for.
  • The basis of the nutrition guardrails and its benefit of avoiding nutrition-related weaknesses on duty and adverse health outcomes.
  • The three nutrition guardrails – to stay hydrated, avoid sugar, and choose lean protein – to abide by towards optimal health and performance.
    • How these can increase concentration and athletic ability, manage weight by controlling appetite and maintaining satiety, and preserve muscular strength.
    • How these can reduce headaches and prevent muscle loss, energy crashes, atrophy, and weight gain.
    • Options on how to incorporate the nutrition guardrails into our lifestyle depending on our willingness, capacity, and limits.
    • Products that can be used as substitutes for less healthy ones we’re used to in order to make the shift into a diet that follows the nutritional guardrail a little bit easier.
    • The common challenges that come with implementing the nutrition guardrails in terms of willpower and procrastination.
  • Leveraging the concept of habit stacking to integrate hydration into our routine and make it an automated habit.
  • Understanding how carbohydrates are a form of sugar and how opting for less processed carbohydrates can benefit us nutritionally as well as in terms of our budget.
  • A recommended list of lean protein options with budget and prep-time considerations.
  • A grocery shopping guide to ensure that we still get the best nutrition without feeling completely deprived even on a limited budget.
  • A demonstration that provided examples of tasty meals that can be made “fast, faster and fastest” following the nutrition guardrails.
  • Craving management substitutes and strategies to find nutrition-guardrails-approved to-go food when we can’t do the meal prep ourselves.
  • Law enforcement-specific wellness and nutrition resources to understand the link between stress and food, eat healthy on the job, and understand nutritional labels.
  • The three fundamental elements of accessibility, habit stacking, and temptations and triggers with which long-term nutrition depends upon.
  • Safety reminders and action plan to consider and observe towards positive health and nutrition outcomes.

Points raised during the Q&A are about:

  • Vegan options for lean protein.
  • Implementing intermittent fasting parallel to the nutrition guardrail strategies.
  • Products mentioned during the demo and alternative options to water and energy drinks.
  • The difference between regular soda and its diet or zero counterparts.
  • The pros and cons of the Atkins diet.


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Resources and Handouts


Audience Comments

  • “This presentation was amazing 100/10. Five stars!! I really like the Good, Better, & Best breakdown. All positive and no shaming “bad” habits but more of a here are the facts and how you can do it; thus, bypassing barriers and limiting beliefs. Also loved the suggestions and pictures included. Ms. Nice was a great presenter and the demo was perfect! I like that this presentation broke down facts, suggestions, and then what it looks like in practice with the demo. Great work!” — Lucila
  • “I loved all the practical tips – she spent adequate time on each portion, did not belabor what we already know – very good resources and examples to make it more likely for me to put it into practice. More on-the-go ideas would be wonderful!! I personally definitely need more grab-and-go items to have on hand for myself.” — Renee
  • “I really liked the 3 levels on good better best.” — Shannon
  • “I think the most valuable thing was how the presenter gave guidelines rather than firm requirements. Having a range of options that could be adjusted to your current lifestyle and/or tastes was a great way to set people up for success rather than making them feel overwhelmed and like failures before even starting.” — Amity
  • “This is a GREAT TOPIC for Law enforcement and Corrections staff, as we don’t think about taking care of ourselves. More information, more nutritious tips for those on the go is always a great topic!!! Really liked the burrito tip!!!”  — Wendy
  • “The most valuable thing I learned from this webinar is the practical and specific options for what to eat to obtain healthy nutrition; I appreciate that specific brands/products were recommended to try.” — Jeanine
  • “The webinar was great and very informative. I appreciated the Practical Application portion of the training and the food demos. Great information and would like to have additional information sent on the topic. Thanks.” — JONATHAN


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