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Doug  Wyllie

Doug Wyllie

Doug Wyllie has authored more than 1,000 articles and tactical tips aimed at ensuring that police officers are safer and more successful on the streets. Doug is a Western Publishing Association “Maggie Award” winner for Best Regularly Featured Digital Edition Column. He is a member of International Law Enforcement Educators and Trainers Association (ILEETA), an Associate Member of the California Peace Officers’ Association (CPOA), and a member of the Public Safety Writers Association (PSWA).

Lynne Doucette

Lynne Doucette

Lt. Lynne D. Doucette is a patrol supervisor and defensive tactics trainer with the Brunswick (Maine) PD. Prior to being the first female promoted at BPD, she worked as an undercover detective assigned to the state narcotics task force.

Patricia Teinert

Patricia Teinert

Patricia A. Teinert has been a Texas peace officer since 1984. She has served as a patrol officer, investigator, and member of a juvenile gang and narcotics task force. She is currently a patrol officer with Katy ISD Police Department.
Women in Law Enforcement

Eating Healthier: 5 Meals

Prepare this nutrition-laden breakfast, lunch, dinner and two snacks.

July 07, 2011  |  by Alicia Hilton - Also by this author

Pomegranate seeds. Photo: marfis75.
Pomegranate seeds. Photo: marfis75.

In "Eating Healthier: Picking the Right Ingredients," I covered the importance of meals that include healthy fats and anti-inflammatory ingredients, as well as the importance of avoiding saturated fats.

These recipes for five meals throughout a day provide detailed instructions to help you achieve your goal. Even if you're not a seasoned cook, these meals will be easy to prepare.

You'll need a sauté pan with lid, a pot with lid, a spatula, a sharp knife, a cutting board, a measuring cup, measuring spoons, a garlic press, a small bowl for making salad dressing and sauces, and a larger bowl for tossing salad.

Allow yourself about 15 minutes of preparation time for the lunches and dinners, including cooking if you use fast-cooking rice. Each recipe makes one serving. When cooking for more than one person, multiply the ingredients by the number of people. If you can't find coconut flour, coconut oil, pumpkin-seed protein powder, pumpkin-seed oil, pumpkin-seed butter, avocado oil, or ground flaxseeds at your local health food store, order online from Omega Nutrition

Use organic ingredients when available that aren't too expensive. Organic food tastes better, is better for you, and better for the environment.

Breakfast: Pomegranate Blueberry Blast Smoothie

¾ cup unsweetened chilled pomegranate juice

½ cup chilled water

¾ cup fresh blueberries

½ cup fresh spinach leaves

2 tablespoons pumpkin seed protein powder

1 tablespoon pumpkin seed oil

2 ice cubes

1 tablespoon ground flaxseeds

Wash spinach and blueberries thoroughly. Combine pomegranate juice, water, blueberries, spinach, pumpkin-seed protein powder, pumpkin seed oil, and ice cubes in blender. Blend until smooth. Stir in ground flaxseeds. Pour into glass and drink while it's cold.

If you exercise regularly and need extra calories, add ½ cup of chopped fresh apple and an extra tablespoon of ground flaxseed to your smoothie. 

Variations: Instead of spinach, use fresh kale. Instead of blueberries, use black raspberries. Instead of pomegranate juice, use tart cherry juice or purple carrot juice. If you can't find the juices at your local store, purchase them at Smart Juice.

Morning Snack:

One fresh apple, sliced. Serve with 1 tablespoon of almond butter.

Variations: Instead of apple, have a pear. Instead of almond butter, use pumpkin-seed butter.

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