Sep 2009
Friday Update September 25, 2009
25/09/09 17:00 Filed in: Friday
Update
FRIDAY UPDATE SEPTEMBER 25, 2009
OUTDOOR BURNING OPENS OCTOBER 1
New IMPROVED prices $15 for 10x10 homeowner and $225 for commercial- Paul Turner
SEPT-OCT DRILLS and TRAINING
WED – 14 – EMS Run Review & Basic Skills
King County Practical Night: Wed 30 @ 19:00
END OF QUARTER!!!!!!
ALL-HANDS: OCT 1 Thurs. @ 19:00
IMPORTANT INFORMATION
Orcas Island Fire & Rescue is in FLU RESPONSE Stage 1. If you missed the emergency all-hands informational meeting on Thursday contact your captain ASAP for info. on medical response changes, door code changes and building security issues. An update will be covered at the ALL HANDS Quarterly Meeting Thursday, Oct.1.
DIVISION REPORTSPERSONNEL
Central FF/EMT Carl Colburn – LOA Westside FF/FR Perry Pruett – LOA
Central Mark Van Maren will have an extended LOA till 09/30/2010 as he has been offered a job with King County Medic One and will begin his 1-year training in October. Please wish him well and we will be looking forward to his return.
ADMINSTATION – CAPT. RICK ANDA
On the Volunteer Medical Reimbursement Submittal Form, please list the amount of each invoice or bill in the space provided. We don't need to know the service providers name. This benefit is a reimbursement of expenses you pay, not a flat amount of entitlement, ie $300 or $600 a quarter. Please refer to policy 49 or see Rick Anda for questions.
TRAINING – DC PATRICK SHEPLER
EMS Evaluator Course on Orcas Sat. October 10th 9:15 to 4PM This is a course to allow us to create State Evaluators for the upcoming EMT class and King County Practical. It will be a refreshed for current evaluators. It is also approved for Continuing Education credit and will be an awesome training day hosted by Mike Helbock, author of Sick Not Sick, Dave Zoeller and myself. You do not want to miss this! Please contact me ASAP to attend.
King County Practical Night, September 30th
If you are signed up for and/or planning to attend the King County Practical night, please be sure you have all six of your 2009 classes complete. As I have said before, if you are due to recertify as an EMT this November and you have not completed this process, we’ll have to look to alternative means for recertification; like sending you off-island to a testing center to take the state EMT test; on a computer. If you are not sure if you recertify in November, look at the date on your EMT card.
OPERATIONS – DC VAL HARRIS
Duty Crews: There are lockers available to you in the dorm hallway. Please feel free to claim one if you do a duty shift.
As the dorm sheets die their natural deaths, we are not going to replace them. Please consider bringing your own set to keep in your locker.
Has anyone seen the 2.5 gallon gas can out of the Rescue Truck? If you used it, please return it (with the fuel in it).
Please check your water extinguishers and make sure you DO NOT have the K extinguisher by mistake. If you do, bring it into the station for an exchange.
WELLNESS – DC MIK PREYSZ
I am making a request to all of you for assistance in providing me with Insurance information that you presently have for yourself and your family.
You may have heard some rumors/facts about Insurance and Air Lift Memberships through your Association Members or via discussion throughout the department.
Here is the information I have so far. I approached the Association Board and Members at the last meeting about the feasibility in providing Air Care Memberships for all our members. This would be a joint effort on behalf of SJFPD #2 and the Association. Secondly, the Washington State Fire Chiefs Association is in the process of brokering a deal with an Insurance Company to provide “group insurance membership” for departments that have an active and functional Wellness Program. The details are not clear yet, but I will keep all of you posted about the information and its feasibility for us. I should be hearing more about this before the end of the year.
Since I like being proactive rather than reactive I would like your help by either sending me an e-mail or calling me with the following basic information as soon as you can.
1. What type of insurance do you and your family have;
a. Regular 80/20 type Insurance (PPO, HMO)
b. Higher Deductible insurance
c. Catastrophic Insurance (Only)
2. No Medical Insurance
3. Air Care (ALNW) membership
a. Yes
b. No
Having this information ahead of time will assist in the negotiation process.
Thank you for your help.
PUBLIC EDCUATION – CAPT. MAXX JONES
I am currently teaching FLU PREVENTION in the community and have developed a power point, some hand-outs and have access to several posters etc. If anyone would like these items to use in the community, please let me know and I will get you copies.
Halloween will be on a Saturday this year. Our BE SAFE BE SEEN program has morfed into handing out reflective bracelets and bags on the village green from 4 pm to 6 pm. If you are interested in handing out these goodies to the kids, let me know by Wednesday, October 7th so that I can order the appropriate hand-outs.
A reminder that we are not giving station tours at this time due to the Stage 1 Flu Operational directives.
Meeting Nutrient Needs Within Calorie Goalsby Beth Smith, MS, RD
When it comes to nutrition terms, there are hundreds that flow through our English language almost daily. Some of these terms are worth understanding while others seem to complicate our daily diets. Making the worthy list of terms is one of my favorites: nutrient density. While it sounds a bit scientific, I love this term for its simplicity and importance when meeting dietary goals.
Nutrient density refers to the nutrient content of foods relative to their energy content. In other words, nutrient-dense foods are those foods that provide substantial amounts of vitamins and minerals and relatively few calories. Foods that are low in nutrient density are foods that supply calories but relatively small amounts of other important nutrients, sometimes none at all. As an example, three Oreo cookies provide the same amount of calories as a medium banana and ½ cup fresh blackberries. Yet as you might guess, the density of nutrients in the fruit is far superior, giving you more true nourishment per calorie. Pretty simple concept!
A helpful analogy for selecting nutrient-dense foods is shopping: most of us look for the best quality we can find, at the lowest price. Because you can only “afford” a certain number of calories each day to maintain a healthy weight, it makes sense to maximize the nutrients you can get for each calorie you consume. Therefore, when making your daily food choices, pick the foods that pack significant nutrients but keep you within your calorie goals.
We often say that vegetables are our “free foods” because they typically come with very few calories yet several important nutrients. Be careful in your preparation of these free foods because frying or serving with heavy sauces can suddenly take away their “free” status. Here is a wonderful recipe that features beets- a vegetable we’ve been seeing quite frequently at the Farmer’s Market. No doubt our local beets stand well alone, but here is an interesting pairing with a healthy vinaigrette. Enjoy!
Beets in Mustard Vinaigrette
1 pound red beets
1/4 cup extra virgin olive oil
3 tablespoons prepared mustard (preferably whole grain or Dijon)
1 medium chopped onion
salt to taste
3 tablespoons red wine vinegar.
Cut the tops off the beets, leaving 1 inch of stems attached. Place the beets in a steamer, bring water to a boil, reduce heat, and steam until the beets can easily be pierced through with a sharp knife, 45 minutes depending on their size. Meanwhile, put the mustard in a bowl and whisk in the vinegar. Then whisk in the olive oil in a steady stream until the sauce is smooth and creamy. Add the onions. When the beets are done, submerge them in several changes of cold water until they are just cool enough to handle. Cut off the roots and tops, slip the skins off, and slice the warm beets into the mustard sauce. Mix well, cover, and let marinate in the refrigerator for at least 24 hours. Before serving, mix well and add salt if desired.
MEDIA
Patos Island Fire Department Update
Orcas Island Fire & Rescue members have been donating time to Patos Island under the guise of the informal Patos Island Fire Department since November 2005. The group has a membership of over 60 and has donated well over 1000 hours towards nature habitat restoration, trail/campsite maintenance, building maintenance and brush abatement. A few members recently spent 2 nights and several work hours on trails, campsite and island maintenance, and adding 7 new members as well.
A few members pose with official Patos Island Sign, marking the working coalition between San Juan County, Washington State Parks and The Federal Bureau of Land Management.
OUTDOOR BURNING OPENS OCTOBER 1
New IMPROVED prices $15 for 10x10 homeowner and $225 for commercial- Paul Turner
SEPT-OCT DRILLS and TRAINING
WED – 14 – EMS Run Review & Basic Skills
King County Practical Night: Wed 30 @ 19:00
END OF QUARTER!!!!!!
ALL-HANDS: OCT 1 Thurs. @ 19:00
IMPORTANT INFORMATION
Orcas Island Fire & Rescue is in FLU RESPONSE Stage 1. If you missed the emergency all-hands informational meeting on Thursday contact your captain ASAP for info. on medical response changes, door code changes and building security issues. An update will be covered at the ALL HANDS Quarterly Meeting Thursday, Oct.1.
DIVISION REPORTSPERSONNEL
Central FF/EMT Carl Colburn – LOA Westside FF/FR Perry Pruett – LOA
Central Mark Van Maren will have an extended LOA till 09/30/2010 as he has been offered a job with King County Medic One and will begin his 1-year training in October. Please wish him well and we will be looking forward to his return.
ADMINSTATION – CAPT. RICK ANDA
On the Volunteer Medical Reimbursement Submittal Form, please list the amount of each invoice or bill in the space provided. We don't need to know the service providers name. This benefit is a reimbursement of expenses you pay, not a flat amount of entitlement, ie $300 or $600 a quarter. Please refer to policy 49 or see Rick Anda for questions.
TRAINING – DC PATRICK SHEPLER
EMS Evaluator Course on Orcas Sat. October 10th 9:15 to 4PM This is a course to allow us to create State Evaluators for the upcoming EMT class and King County Practical. It will be a refreshed for current evaluators. It is also approved for Continuing Education credit and will be an awesome training day hosted by Mike Helbock, author of Sick Not Sick, Dave Zoeller and myself. You do not want to miss this! Please contact me ASAP to attend.
King County Practical Night, September 30th
If you are signed up for and/or planning to attend the King County Practical night, please be sure you have all six of your 2009 classes complete. As I have said before, if you are due to recertify as an EMT this November and you have not completed this process, we’ll have to look to alternative means for recertification; like sending you off-island to a testing center to take the state EMT test; on a computer. If you are not sure if you recertify in November, look at the date on your EMT card.
OPERATIONS – DC VAL HARRIS
Duty Crews: There are lockers available to you in the dorm hallway. Please feel free to claim one if you do a duty shift.
As the dorm sheets die their natural deaths, we are not going to replace them. Please consider bringing your own set to keep in your locker.
Has anyone seen the 2.5 gallon gas can out of the Rescue Truck? If you used it, please return it (with the fuel in it).
Please check your water extinguishers and make sure you DO NOT have the K extinguisher by mistake. If you do, bring it into the station for an exchange.
WELLNESS – DC MIK PREYSZ
I am making a request to all of you for assistance in providing me with Insurance information that you presently have for yourself and your family.
You may have heard some rumors/facts about Insurance and Air Lift Memberships through your Association Members or via discussion throughout the department.
Here is the information I have so far. I approached the Association Board and Members at the last meeting about the feasibility in providing Air Care Memberships for all our members. This would be a joint effort on behalf of SJFPD #2 and the Association. Secondly, the Washington State Fire Chiefs Association is in the process of brokering a deal with an Insurance Company to provide “group insurance membership” for departments that have an active and functional Wellness Program. The details are not clear yet, but I will keep all of you posted about the information and its feasibility for us. I should be hearing more about this before the end of the year.
Since I like being proactive rather than reactive I would like your help by either sending me an e-mail or calling me with the following basic information as soon as you can.
1. What type of insurance do you and your family have;
a. Regular 80/20 type Insurance (PPO, HMO)
b. Higher Deductible insurance
c. Catastrophic Insurance (Only)
2. No Medical Insurance
3. Air Care (ALNW) membership
a. Yes
b. No
Having this information ahead of time will assist in the negotiation process.
Thank you for your help.
PUBLIC EDCUATION – CAPT. MAXX JONES
I am currently teaching FLU PREVENTION in the community and have developed a power point, some hand-outs and have access to several posters etc. If anyone would like these items to use in the community, please let me know and I will get you copies.
Halloween will be on a Saturday this year. Our BE SAFE BE SEEN program has morfed into handing out reflective bracelets and bags on the village green from 4 pm to 6 pm. If you are interested in handing out these goodies to the kids, let me know by Wednesday, October 7th so that I can order the appropriate hand-outs.
A reminder that we are not giving station tours at this time due to the Stage 1 Flu Operational directives.
Meeting Nutrient Needs Within Calorie Goalsby Beth Smith, MS, RD
When it comes to nutrition terms, there are hundreds that flow through our English language almost daily. Some of these terms are worth understanding while others seem to complicate our daily diets. Making the worthy list of terms is one of my favorites: nutrient density. While it sounds a bit scientific, I love this term for its simplicity and importance when meeting dietary goals.
Nutrient density refers to the nutrient content of foods relative to their energy content. In other words, nutrient-dense foods are those foods that provide substantial amounts of vitamins and minerals and relatively few calories. Foods that are low in nutrient density are foods that supply calories but relatively small amounts of other important nutrients, sometimes none at all. As an example, three Oreo cookies provide the same amount of calories as a medium banana and ½ cup fresh blackberries. Yet as you might guess, the density of nutrients in the fruit is far superior, giving you more true nourishment per calorie. Pretty simple concept!
A helpful analogy for selecting nutrient-dense foods is shopping: most of us look for the best quality we can find, at the lowest price. Because you can only “afford” a certain number of calories each day to maintain a healthy weight, it makes sense to maximize the nutrients you can get for each calorie you consume. Therefore, when making your daily food choices, pick the foods that pack significant nutrients but keep you within your calorie goals.
We often say that vegetables are our “free foods” because they typically come with very few calories yet several important nutrients. Be careful in your preparation of these free foods because frying or serving with heavy sauces can suddenly take away their “free” status. Here is a wonderful recipe that features beets- a vegetable we’ve been seeing quite frequently at the Farmer’s Market. No doubt our local beets stand well alone, but here is an interesting pairing with a healthy vinaigrette. Enjoy!
Beets in Mustard Vinaigrette
1 pound red beets
1/4 cup extra virgin olive oil
3 tablespoons prepared mustard (preferably whole grain or Dijon)
1 medium chopped onion
salt to taste
3 tablespoons red wine vinegar.
Cut the tops off the beets, leaving 1 inch of stems attached. Place the beets in a steamer, bring water to a boil, reduce heat, and steam until the beets can easily be pierced through with a sharp knife, 45 minutes depending on their size. Meanwhile, put the mustard in a bowl and whisk in the vinegar. Then whisk in the olive oil in a steady stream until the sauce is smooth and creamy. Add the onions. When the beets are done, submerge them in several changes of cold water until they are just cool enough to handle. Cut off the roots and tops, slip the skins off, and slice the warm beets into the mustard sauce. Mix well, cover, and let marinate in the refrigerator for at least 24 hours. Before serving, mix well and add salt if desired.
MEDIA
Patos Island Fire Department Update
Orcas Island Fire & Rescue members have been donating time to Patos Island under the guise of the informal Patos Island Fire Department since November 2005. The group has a membership of over 60 and has donated well over 1000 hours towards nature habitat restoration, trail/campsite maintenance, building maintenance and brush abatement. A few members recently spent 2 nights and several work hours on trails, campsite and island maintenance, and adding 7 new members as well.
A few members pose with official Patos Island Sign, marking the working coalition between San Juan County, Washington State Parks and The Federal Bureau of Land Management.
Left to Right: Dave
Mowrey, Maxx Jones, Jeff Jones, Dwight Gus, Seth
Ybarra, Marie Gus, Lindsay Siler and Steven Siler.
MEETING
ROOM INFORMATION
The flu season is now
active and we have been instructed by the County
Health Department to enact our flu response plan. As
stated in our meeting room policy, Orcas fire and
rescue reserves the right to close the public meeting
rooms if a risk to the public is identified. This may
result in short notice that the room you reserved
will not be available. Tours of the department
facility will also be postponed until further notice.
As of today, the County Health Department states we
are at stage one of the flu response plan. If and
when stage two is confirmed, we do close the doors of
Orcas Fire and Rescue to the public.
Friday Update September 18, 2009
18/09/09 22:06 Filed in: Friday
Update
FRIDAY UPDATE SEPTEMBER 18, 2009
SEPT-OCT DRILLS and TRAINING
Rescue Division Drill: Thurs. 24 @ 19:00
King County Practical Night: Wed 30 @ 19:00
END OF QUARTER!!!!!!
ALL-HANDS: OCT 1 Thurs. @ 19:00
IMPORTANT INFORMATION – Flu Procedures Have Begun
Orcas Island Fire & Rescue went to FLU RESPONSE Procedures as of Wednesday, as a precaution for the possible increase in both seasonal and H1N1 flu cases. The emergency all-hands informational meeting on Thursday was well attended. Information on medical response changes, door code changes and building security issues were covered. If you missed the meeting, please contact your Division Captain for information.
WELLNESS DIVISION – Mik Preyzs
Due to the initiation of our Flu plan by Dr. Frank James, our County Health Officer, and the informational data relayed in our all hands Emergency Department Meeting held last night, we regret the cancellation for our Friday October 2, Wellness Potluck Dinner. This does not mean we need to stop sending recipes in, it means we are going to delay our dinner until January 2010. Jaylin and I have received some wonderful recipes to for our 2010 OIFR Volunteer Cook Book we would like to get published in the first half of next year. So, please keep submitting your recipes in the areas of appetizer, main course, side dishes, salads, and desert, please do not forget about soups and baked goods. Also, keep looking in the Friday update for recipes, information and the first of our 2010 Quarterly epicurean delight evening starting in January.
Flu shots offered again on Monday September 21, 19:00 at station 21 for those of you members and family that wish to receive them. This time it will be a first come first serve basis and as before, it is free for all members and auxiliary with a $14 charge for family members. However, you will be responsible to e-mail me about your attendance and how many family members request the vaccine or we may not have enough on hand. Another reminder, this is the vaccine for the “SEASONAL FLU not SWINE FLU (N1H1)” and the latter will not be available until late in October.
DIVISION REPORTSPERSONNEL
Central FF/EMT Carl Colburn – LOA Westside FF/FR Perry Pruett – LOA
DC Patrick SHepler will be out of the office until the 21st.
WILDLAND DIVISION-Capt. Maxx Jones
It has been an amazing season so far with more actual WILDLAND FIRE in the last 4 months than over the last several years combined. Historically, our annual fire responses are nearly 75% “out door “ fire issues, which include smoke checks, illegal burning, reports of fire as well as actual wildland and interface (threaten structures).
Our 2009 training and response truly reflects this statistic. The district has a whole has embraced the “wild” land side with annual training for all firefighters in some aspect of wildland fire. Our redcard team has grown to 23 members, 9 of those new this season. Plus, 4 members are EMS with wildland fire cross-training!
A recap of our this fire season:
6-10: Illegal Burning - Barbara Ann Interface Fire in Westsound
6-17: Escaped Fire - Deer Pt. Interface Fire
7-19: Illegal Burning - Wildland Fire at 4-Winds Camp
7-26: Lightning Strike -Trout Lake Wildland Fire off of Dolphin Bay Road
7-27: Lightning Strike - Interface Fire near Home in Highlands
9-04: Escaped Fire – Buddha Interface Fire off Markov Lane
The season is not over yet, especially with a warm up predicted for next week plus a historical trend for dry fall seasons. So don’t put that wildland gear away yet…
WELLNESS - Sugar Overload by Beth Smith, MS, RD
Americans eat a staggering 150 pounds of sugar a year, far more than the 10 per cent or less of our calorie intake per day that’s recommended. Sugar and high fructose corn syrup are found in soda and candy, as you’d expect- but they also hide in ketchup, spaghetti sauce, salad dressings, marinades, crackers, gravy, and some soups, cereal, bread, flavored waters, and fat-free products.
A condition known as prediabetes is becoming more and more of a reality for many people. Not that increased sugar consumption is the cause for this condition; it certainly influences the quality of the diet and thus the overall calorie intake. Increased calorie intake with no physical activity often leads to obesity. Making the calories you consume the most nutrient dense and avoiding the added sugar is essential to a healthy weight.
Prediabetes or elevated blood sugar level is quickly becoming the silent epidemic. Most people don’t realize their blood sugar is elevated so having your physician check your blood glucose level is wise. The good news is that in many cases, the progression from prediabetes to type 2 diabetes can be prevented with a few lifestyle changes. How?
First of all, losing 7 percent of your body weight will significantly impact this condition. In fact, it impacts several other conditions such as cardiovascular disease and hypertension since obesity is a major risk factor for these diseases.
Second, get moving! Exercise does more than just help control weight. It also increases muscle mass and healthier muscle is more responsive to insulin, lowering blood glucose levels. The goal is 30 minutes of moderate-intensity aerobic activity five days per week along with 20 -30 minutes of resistance training one to two days a week.
Of course eating smarter is another obvious step to take. Balance your plate in such a way that half of it is nonstarchy vegetables (broccoli, green beans), one-quarter starch and one quarter protein (plant-based is always a good option). By choosing more vegetables and whole grains, more fiber is introduced into the diet and this helps to regulate blood glucose levels. Interestingly, certain spices used in your cooking may influence blood glucose levels. Herbs and spices like basil, cloves, cumin, ginger, turmeric and garlic may help manage blood glucose levels. Cinnamon appears to be particularly helpful in slowing sugar uptake and helping insulin receptors in the body work more effectively.
Seems overwhelming to make these lifestyle changes but the small changes you make every day add up to big, important changes over time. Staying healthy is a process and one that always needs fine-tuning for a lifetime.
MEDIA
MEETING ROOM INFORMATION
The flu season is now active and we have been instructed by the County Health Department to enact our flu response plan. As stated in our meeting room policy, Orcas fire and rescue reserves the right to close the public meeting rooms if a risk to the public is identified. This may result in short notice that the room you reserved will not be available. Tours of the department facility will also be postponed until further notice. As of today, the County Health Department states we are at stage one of the flu response plan. If and when stage two is confirmed, we do close the doors of Orcas Fire and Rescue to the public.
SEPT-OCT DRILLS and TRAINING
Rescue Division Drill: Thurs. 24 @ 19:00
King County Practical Night: Wed 30 @ 19:00
END OF QUARTER!!!!!!
ALL-HANDS: OCT 1 Thurs. @ 19:00
IMPORTANT INFORMATION – Flu Procedures Have Begun
Orcas Island Fire & Rescue went to FLU RESPONSE Procedures as of Wednesday, as a precaution for the possible increase in both seasonal and H1N1 flu cases. The emergency all-hands informational meeting on Thursday was well attended. Information on medical response changes, door code changes and building security issues were covered. If you missed the meeting, please contact your Division Captain for information.
WELLNESS DIVISION – Mik Preyzs
Due to the initiation of our Flu plan by Dr. Frank James, our County Health Officer, and the informational data relayed in our all hands Emergency Department Meeting held last night, we regret the cancellation for our Friday October 2, Wellness Potluck Dinner. This does not mean we need to stop sending recipes in, it means we are going to delay our dinner until January 2010. Jaylin and I have received some wonderful recipes to for our 2010 OIFR Volunteer Cook Book we would like to get published in the first half of next year. So, please keep submitting your recipes in the areas of appetizer, main course, side dishes, salads, and desert, please do not forget about soups and baked goods. Also, keep looking in the Friday update for recipes, information and the first of our 2010 Quarterly epicurean delight evening starting in January.
Flu shots offered again on Monday September 21, 19:00 at station 21 for those of you members and family that wish to receive them. This time it will be a first come first serve basis and as before, it is free for all members and auxiliary with a $14 charge for family members. However, you will be responsible to e-mail me about your attendance and how many family members request the vaccine or we may not have enough on hand. Another reminder, this is the vaccine for the “SEASONAL FLU not SWINE FLU (N1H1)” and the latter will not be available until late in October.
DIVISION REPORTSPERSONNEL
Central FF/EMT Carl Colburn – LOA Westside FF/FR Perry Pruett – LOA
DC Patrick SHepler will be out of the office until the 21st.
WILDLAND DIVISION-Capt. Maxx Jones
It has been an amazing season so far with more actual WILDLAND FIRE in the last 4 months than over the last several years combined. Historically, our annual fire responses are nearly 75% “out door “ fire issues, which include smoke checks, illegal burning, reports of fire as well as actual wildland and interface (threaten structures).
Our 2009 training and response truly reflects this statistic. The district has a whole has embraced the “wild” land side with annual training for all firefighters in some aspect of wildland fire. Our redcard team has grown to 23 members, 9 of those new this season. Plus, 4 members are EMS with wildland fire cross-training!
A recap of our this fire season:
6-10: Illegal Burning - Barbara Ann Interface Fire in Westsound
6-17: Escaped Fire - Deer Pt. Interface Fire
7-19: Illegal Burning - Wildland Fire at 4-Winds Camp
7-26: Lightning Strike -Trout Lake Wildland Fire off of Dolphin Bay Road
7-27: Lightning Strike - Interface Fire near Home in Highlands
9-04: Escaped Fire – Buddha Interface Fire off Markov Lane
The season is not over yet, especially with a warm up predicted for next week plus a historical trend for dry fall seasons. So don’t put that wildland gear away yet…
WELLNESS - Sugar Overload by Beth Smith, MS, RD
Americans eat a staggering 150 pounds of sugar a year, far more than the 10 per cent or less of our calorie intake per day that’s recommended. Sugar and high fructose corn syrup are found in soda and candy, as you’d expect- but they also hide in ketchup, spaghetti sauce, salad dressings, marinades, crackers, gravy, and some soups, cereal, bread, flavored waters, and fat-free products.
A condition known as prediabetes is becoming more and more of a reality for many people. Not that increased sugar consumption is the cause for this condition; it certainly influences the quality of the diet and thus the overall calorie intake. Increased calorie intake with no physical activity often leads to obesity. Making the calories you consume the most nutrient dense and avoiding the added sugar is essential to a healthy weight.
Prediabetes or elevated blood sugar level is quickly becoming the silent epidemic. Most people don’t realize their blood sugar is elevated so having your physician check your blood glucose level is wise. The good news is that in many cases, the progression from prediabetes to type 2 diabetes can be prevented with a few lifestyle changes. How?
First of all, losing 7 percent of your body weight will significantly impact this condition. In fact, it impacts several other conditions such as cardiovascular disease and hypertension since obesity is a major risk factor for these diseases.
Second, get moving! Exercise does more than just help control weight. It also increases muscle mass and healthier muscle is more responsive to insulin, lowering blood glucose levels. The goal is 30 minutes of moderate-intensity aerobic activity five days per week along with 20 -30 minutes of resistance training one to two days a week.
Of course eating smarter is another obvious step to take. Balance your plate in such a way that half of it is nonstarchy vegetables (broccoli, green beans), one-quarter starch and one quarter protein (plant-based is always a good option). By choosing more vegetables and whole grains, more fiber is introduced into the diet and this helps to regulate blood glucose levels. Interestingly, certain spices used in your cooking may influence blood glucose levels. Herbs and spices like basil, cloves, cumin, ginger, turmeric and garlic may help manage blood glucose levels. Cinnamon appears to be particularly helpful in slowing sugar uptake and helping insulin receptors in the body work more effectively.
Seems overwhelming to make these lifestyle changes but the small changes you make every day add up to big, important changes over time. Staying healthy is a process and one that always needs fine-tuning for a lifetime.
MEDIA
MEETING ROOM INFORMATION
The flu season is now active and we have been instructed by the County Health Department to enact our flu response plan. As stated in our meeting room policy, Orcas fire and rescue reserves the right to close the public meeting rooms if a risk to the public is identified. This may result in short notice that the room you reserved will not be available. Tours of the department facility will also be postponed until further notice. As of today, the County Health Department states we are at stage one of the flu response plan. If and when stage two is confirmed, we do close the doors of Orcas Fire and Rescue to the public.
Friday Update September 11, 2009
11/09/09 18:42 Filed in: Friday
Update
Friday Update September 11, 2009Today,
we honoured the fallen firefighters from 9/11 with a
flag-planting by the Orcas Christian School and
Honour Roll Call. Some pictures are attached to
this email, and more are available here at the
station.
SEPTEMBER DRILLS and TRAININGDivision Drill: September 17, 2009 19:00
Rescue Division Drill: September 24, 2009 19:00
King County Practical Night: September 30, 2009 19:00
October 1st, All Hands Informational Meeting
TRAINING DIVISION-D/C Patrick Shepler
Recertification:
EMTs and First Responders
You must have all your King County training complete if you are due to recertify this November. Check your card to see if this is YOU.
NIMS, Radio Communications Drill
If you still need NIMS 100a, 200a or 700a contact Patrick Shepler S-190If you are a firefighter and are not exempt by the Wildland Division, you must also take all four S-190 modules this quarter. Start early! They are very comprehensive. They have sound and video. Don't feel bad; I had to take the module 2 quiz twice! Good luck!
Thanks and be safe,
Patrick
DIVISION REPORTSPERSONNEL
Central FF/EMT Carl Colburn – LOA Westside FF/FR Perry Pruett – LOA WELLNESS DIVISION-D/C Mik Preysz
We poked quite a few folks for the Regular Flu Vaccine on September 9. There are still spots available on September 14th. Just to keep everyone in the know, this is for the garden variety Flu; the Federal Government has cornered the market on the H1N1 vaccine. And you will only need one shot. Let Lindsay know if you still would like to attend.
Mark your calendars…The next Wellness Dinner will be on October 2, at 7:00. This will be a Smorgasbord-style dinner, with everyone bringing a Wellness Entrée of your choice, with enough to feed whomever you bring. The Association has graciously agreed to reimburse members for the cost of ingredients, up to $25. Email your recipes in so we can print them out for everyone to see…and munch…and savor…!
Steven W. Siler, NREMT-B
SEPTEMBER DRILLS and TRAININGDivision Drill: September 17, 2009 19:00
Rescue Division Drill: September 24, 2009 19:00
King County Practical Night: September 30, 2009 19:00
October 1st, All Hands Informational Meeting
TRAINING DIVISION-D/C Patrick Shepler
Recertification:
EMTs and First Responders
You must have all your King County training complete if you are due to recertify this November. Check your card to see if this is YOU.
NIMS, Radio Communications Drill
If you still need NIMS 100a, 200a or 700a contact Patrick Shepler S-190If you are a firefighter and are not exempt by the Wildland Division, you must also take all four S-190 modules this quarter. Start early! They are very comprehensive. They have sound and video. Don't feel bad; I had to take the module 2 quiz twice! Good luck!
Thanks and be safe,
Patrick
DIVISION REPORTSPERSONNEL
Central FF/EMT Carl Colburn – LOA Westside FF/FR Perry Pruett – LOA WELLNESS DIVISION-D/C Mik Preysz
We poked quite a few folks for the Regular Flu Vaccine on September 9. There are still spots available on September 14th. Just to keep everyone in the know, this is for the garden variety Flu; the Federal Government has cornered the market on the H1N1 vaccine. And you will only need one shot. Let Lindsay know if you still would like to attend.
Mark your calendars…The next Wellness Dinner will be on October 2, at 7:00. This will be a Smorgasbord-style dinner, with everyone bringing a Wellness Entrée of your choice, with enough to feed whomever you bring. The Association has graciously agreed to reimburse members for the cost of ingredients, up to $25. Email your recipes in so we can print them out for everyone to see…and munch…and savor…!
Steven W. Siler, NREMT-B
Friday Update September 4, 2009
04/09/09 17:07
Friday Update September 4, 2009SEPTEMBER
DRILLS and TRAININGDivision Drill: September
17, 2009 19:00
Rescue Division Drill: September 24, 2009 19:00
King County Practical Night: September 30, 2009 19:00
TRAINING DIVISION-D/C Patrick Shepler
Congratulations are in order for Captain Jeff Larsen for receiving his State of Washington Fire Instructor 1 certification. We are very lucky to have you!
Online Training:
You will notice that there was no Fire Company Evolution drill scheduled for the third quarter. This was by design because it is summertime and so that you have more time to complete the online requirements of the quarter. Don’t wait until the last moment on EMS Online. It is “Chock Full O’ Info” and we will be putting it to use on September 30!
Fourth Quarter All Hands Meeting
Fourth Quarter All Hands Meeting is scheduled for Thursday, October 1st at the usual time.
Thanks and be safe,
Patrick
RESCUE DIVISION-Lt. Rich Harvey
Several folks have emailed about the chain saw class, which is very good. Please e-mail Lt. Rich Harvey at harvey_rich@hotmail.com if you are interested. The date is not locked in, but will depend on how many folks we can get there. Thanks for the interest!
DIVISION REPORTSPERSONNEL
Central FF/EMT Carl Colburn – LOA Westside FF/FR Perry Pruett – LOA WILDLAND UPDATEIt was not enough that Maxx and Jeff had to come back to Orcas after traipsing all over Washington and Idaho. They could have stayed here on Orcas and seen plenty of wildland fire action! Hot off the presses…Orcas Fire and Rescue just finished up another major wildland fire, this time off Markovs Lane. The fire was first reported around 2:30 p.m. as a structure fire. Luckily, it was not, but it did completely surround a house foundation while marching down a hill. Had Firewise landscaping not been utilized, this easily could have been another story. A total of 21 responders under IC Lt. Paul Turner put out the fire, and returned to quarters by 7:45 p.m. An outstanding job by everyone there, and also to the Auxiliary who were there quick as flash with sammies, much-needed Gatorade, fruit and cookies. Best of all, no injuries, and no lost structures.
There are a couple of photos on this email of the intrepid Fire fighters and their divine protection (We think it’s Shiva)
WELLNESS DIVISION-D/C Mik Preysz
Thank you to everyone who has “RSVP’d” for the Regular Flu Vaccine on September 9 and 14th. Just to keep everyone in the know, this is for the garden variety Flu; the Federal Government has cornered the market on the H1N1 vaccine. And you will only need one shot. Let Lindsay know if you still would like to attend.
Mark your calendars…The next Wellness Dinner will be on October 2, at 7:00. This will be a Smorgasbord-style dinner, with everyone bringing a Wellness Entrée of your choice, with enough to feed whomever you bring. The Association has graciously agreed to reimburse members for the cost of ingredients, up to $25. Email your recipes in so we can print them out for everyone to see…and munch…and savor…!
WELLNESS DIVISION- Shucking and Sorting the Nutrition Facts by Beth Smith, MS, RD
One of the most popular delicacies of the San Juans would have to be the bounty of fresh shellfish. In fact, summer is the time to enjoy our wonderful Dungeness crab, clams, shrimp, etc. For years, however, shellfish have been on the nutrition blacklist due to cholesterol content. Recent research, however, has moved shellfish to the list of healthy food choices.
Shellfish’s cholesterol level is not as health threatening as once believed. There are a few reasons why shellfish may have a bad reputation when it comes to cholesterol. First, shellfish contain a variety of sterols a group of chemical compounds that includes cholesterol. Previously, scientists could not distinguish among the different sterols and all were labeled as cholesterol. As a result, the amount of cholesterol in shellfish was overestimated. In reality, shellfish contain less cholesterol than meat or poultry.
Another factor that worked against shellfish was the thought that dietary cholesterol raised blood cholesterol levels. Because shellfish does contain cholesterol, it was considered “bad” for you. Now we know that dietary cholesterol is only a minor contributor to blood cholesterol levels: total calorie intake and the quantity and type of fat, such as trans fat and saturated fat, in the diet are far more important. Fortunately, the fats in shellfish are in the “healthy” category.
The company that shellfish keep, however, can be a problem. Shellfish are often served with melted butter or a mayonnaise-based tartar sauce. And shellfish are frequently battered and deep fried. Both actions can turn a low fat dish into a high fat bomb by increasing the total fat and the saturated fat. Instead, try steaming shellfish and serving with lemon and spices.
The downside for some individuals is that shellfish are one of the most common allergens, and the allergy is rarely outgrown. Reactions usually appear within two hours after ingesting shellfish, inhaling cooking vapors, or handling shellfish, but can be delayed as long as 24 hours. Also, shellfish can produce a toxin that is not destroyed during cooking. To protect yourself, always follow the seasonal regulations for trapping shellfish or purchase from a reputable supplier.
To cook raw shellfish, shucked or in the shell, follow these basic guidelines. Note that the cooking times are short because shellfish may become tough and dry when overcooked. And, it is never advised to eat raw shellfish.
Raw shrimp— turn pink and firm when cooked. Depending on the size, it takes 3 to 5 minutes to boil or steam one pound of medium-sized shrimp in the shell.
Crab legs— can be cut at the joints and boiled or steamed. Depending on the amount, boiling crab legs takes about 2-3 minutes and steaming will take about five minutes or until thoroughly heated.
Shucked shellfish (clams, mussels, and oysters without shells)—become plump and opaque when cooked thoroughly and the edges of the oysters start to curl. The Food and Drug Administration (FDA) suggests boiling shucked oysters for three minutes, frying them in oil at 375° F for 10 minutes, or baking them for 10 minutes at 450° F
Clams, mussels, and oysters in the shell— will open when cooked. The FDA suggests steaming oysters for 4 to 9 minutes or boiling them for 3 to 5 minutes after they open.
Scallops— turn milky white or opaque and firm. Depending on size, scallops take 3 to 4 minutes to cook thoroughly.
Boiled lobster— turns bright red. Allow 5 to 6 minutes per lobster. Drop lobster into boiling water and start your timer when the water returns to a full boil.
So, throw another shrimp on the barbecue because shellfish once deemed as unhealthy have now been given a nutrition reprieve. Happy shucking!
Steven W. Siler, NREMT-B
Rescue Division Drill: September 24, 2009 19:00
King County Practical Night: September 30, 2009 19:00
TRAINING DIVISION-D/C Patrick Shepler
Congratulations are in order for Captain Jeff Larsen for receiving his State of Washington Fire Instructor 1 certification. We are very lucky to have you!
Online Training:
You will notice that there was no Fire Company Evolution drill scheduled for the third quarter. This was by design because it is summertime and so that you have more time to complete the online requirements of the quarter. Don’t wait until the last moment on EMS Online. It is “Chock Full O’ Info” and we will be putting it to use on September 30!
Fourth Quarter All Hands Meeting
Fourth Quarter All Hands Meeting is scheduled for Thursday, October 1st at the usual time.
Thanks and be safe,
Patrick
RESCUE DIVISION-Lt. Rich Harvey
Several folks have emailed about the chain saw class, which is very good. Please e-mail Lt. Rich Harvey at harvey_rich@hotmail.com if you are interested. The date is not locked in, but will depend on how many folks we can get there. Thanks for the interest!
DIVISION REPORTSPERSONNEL
Central FF/EMT Carl Colburn – LOA Westside FF/FR Perry Pruett – LOA WILDLAND UPDATEIt was not enough that Maxx and Jeff had to come back to Orcas after traipsing all over Washington and Idaho. They could have stayed here on Orcas and seen plenty of wildland fire action! Hot off the presses…Orcas Fire and Rescue just finished up another major wildland fire, this time off Markovs Lane. The fire was first reported around 2:30 p.m. as a structure fire. Luckily, it was not, but it did completely surround a house foundation while marching down a hill. Had Firewise landscaping not been utilized, this easily could have been another story. A total of 21 responders under IC Lt. Paul Turner put out the fire, and returned to quarters by 7:45 p.m. An outstanding job by everyone there, and also to the Auxiliary who were there quick as flash with sammies, much-needed Gatorade, fruit and cookies. Best of all, no injuries, and no lost structures.
There are a couple of photos on this email of the intrepid Fire fighters and their divine protection (We think it’s Shiva)
WELLNESS DIVISION-D/C Mik Preysz
Thank you to everyone who has “RSVP’d” for the Regular Flu Vaccine on September 9 and 14th. Just to keep everyone in the know, this is for the garden variety Flu; the Federal Government has cornered the market on the H1N1 vaccine. And you will only need one shot. Let Lindsay know if you still would like to attend.
Mark your calendars…The next Wellness Dinner will be on October 2, at 7:00. This will be a Smorgasbord-style dinner, with everyone bringing a Wellness Entrée of your choice, with enough to feed whomever you bring. The Association has graciously agreed to reimburse members for the cost of ingredients, up to $25. Email your recipes in so we can print them out for everyone to see…and munch…and savor…!
WELLNESS DIVISION- Shucking and Sorting the Nutrition Facts by Beth Smith, MS, RD
One of the most popular delicacies of the San Juans would have to be the bounty of fresh shellfish. In fact, summer is the time to enjoy our wonderful Dungeness crab, clams, shrimp, etc. For years, however, shellfish have been on the nutrition blacklist due to cholesterol content. Recent research, however, has moved shellfish to the list of healthy food choices.
Shellfish’s cholesterol level is not as health threatening as once believed. There are a few reasons why shellfish may have a bad reputation when it comes to cholesterol. First, shellfish contain a variety of sterols a group of chemical compounds that includes cholesterol. Previously, scientists could not distinguish among the different sterols and all were labeled as cholesterol. As a result, the amount of cholesterol in shellfish was overestimated. In reality, shellfish contain less cholesterol than meat or poultry.
Another factor that worked against shellfish was the thought that dietary cholesterol raised blood cholesterol levels. Because shellfish does contain cholesterol, it was considered “bad” for you. Now we know that dietary cholesterol is only a minor contributor to blood cholesterol levels: total calorie intake and the quantity and type of fat, such as trans fat and saturated fat, in the diet are far more important. Fortunately, the fats in shellfish are in the “healthy” category.
The company that shellfish keep, however, can be a problem. Shellfish are often served with melted butter or a mayonnaise-based tartar sauce. And shellfish are frequently battered and deep fried. Both actions can turn a low fat dish into a high fat bomb by increasing the total fat and the saturated fat. Instead, try steaming shellfish and serving with lemon and spices.
The downside for some individuals is that shellfish are one of the most common allergens, and the allergy is rarely outgrown. Reactions usually appear within two hours after ingesting shellfish, inhaling cooking vapors, or handling shellfish, but can be delayed as long as 24 hours. Also, shellfish can produce a toxin that is not destroyed during cooking. To protect yourself, always follow the seasonal regulations for trapping shellfish or purchase from a reputable supplier.
To cook raw shellfish, shucked or in the shell, follow these basic guidelines. Note that the cooking times are short because shellfish may become tough and dry when overcooked. And, it is never advised to eat raw shellfish.
Raw shrimp— turn pink and firm when cooked. Depending on the size, it takes 3 to 5 minutes to boil or steam one pound of medium-sized shrimp in the shell.
Crab legs— can be cut at the joints and boiled or steamed. Depending on the amount, boiling crab legs takes about 2-3 minutes and steaming will take about five minutes or until thoroughly heated.
Shucked shellfish (clams, mussels, and oysters without shells)—become plump and opaque when cooked thoroughly and the edges of the oysters start to curl. The Food and Drug Administration (FDA) suggests boiling shucked oysters for three minutes, frying them in oil at 375° F for 10 minutes, or baking them for 10 minutes at 450° F
Clams, mussels, and oysters in the shell— will open when cooked. The FDA suggests steaming oysters for 4 to 9 minutes or boiling them for 3 to 5 minutes after they open.
Scallops— turn milky white or opaque and firm. Depending on size, scallops take 3 to 4 minutes to cook thoroughly.
Boiled lobster— turns bright red. Allow 5 to 6 minutes per lobster. Drop lobster into boiling water and start your timer when the water returns to a full boil.
So, throw another shrimp on the barbecue because shellfish once deemed as unhealthy have now been given a nutrition reprieve. Happy shucking!
Steven W. Siler, NREMT-B
Chainsaw Class Offered
02/09/09 18:40 Filed in: Training
I have had a
number of people reply that they would like to have a
chainsaw class offered. I would like to teach it
once, due to the amount of time it takes to put one
on properly. This class will be equivalant to an
operations level but there wil not be any kind of
certification. The basic outline is two nights of
about 3 hours each, going over safety, chainsaw
maintenance, bucking and felling lectures. Then there
will be a part of a Saturday in the field performing
all the tasks, about three or four hours
I know that may seem like a lot, but it as condensed as I can make it. I have made it about 10 hours. An S-230 wildland powersaws class is 24 hours long.
The other option as a way to do the class is one long Saturday. I am open either way.
The dates I am looking at are the second week in October or the second week in November.
To attempt to make the class work for the greatest amount of people please email me back with:
1. The best week for you OCT or NOV.
2. If you would like one long day or 2 nights and one day.
Though I know not everybody will answer the same we will go with the majority.
Thank you,
Rich Harvey
I know that may seem like a lot, but it as condensed as I can make it. I have made it about 10 hours. An S-230 wildland powersaws class is 24 hours long.
The other option as a way to do the class is one long Saturday. I am open either way.
The dates I am looking at are the second week in October or the second week in November.
To attempt to make the class work for the greatest amount of people please email me back with:
1. The best week for you OCT or NOV.
2. If you would like one long day or 2 nights and one day.
Though I know not everybody will answer the same we will go with the majority.
Thank you,
Rich Harvey