Lighthouse Health & Wellness

02/18/2026

Eating organic food can make a big impact on your health, since organic food is grown without fertilizers, pesticides, and synthetic additives, all of which add toxins to your body. Organic foods usually cost more than conventional, and with nationwide food costs rising, everyone’s looking for ways to keep their grocery budget in check. Processed junk food might seem cheaper than organic produce, but saving money doesn’t have to mean compromising healthy choices.

The Environmental Working Group maintains a list of the “Clean 15 and Dirty Dozen,” which are two lists of the fruits and vegetables that contain the most and the fewest pesticides and toxins. These lists can help you decide whether it's worth spending extra money for certain types of organic produce.

Here’s this year’s “Dirty Dozen.” These are the foods you definitely want to buy organic because they test high in pesticides even after being washed:

Strawberries
Spinach
Kale
Peaches
Pears
Nectarines
Apples
Grapes
Peppers
Cherries
Blueberries
Green Beans

And here’s the “Clean 15.” These are foods that test lower in pesticides, generally due to their tough outer peels, husks, or shells that are removed before eating. If you’re watching your budget, consider choosing the non-organic versions of these foods.

Avocados
Corn
Pineapple
Onions
Papaya
Peas
Asparagus
Honeydew melon
Kiwi
Cabbage
Mushrooms
Mangoes
Sweet Potatoes
Watermelon
Carrots

02/11/2026

🚨 Attention First Responders! 🚨

Strong communication is a critical skill—on and off the job. Whether you're giving instructions, responding to a call, or talking with loved ones, the ability to communicate clearly and listen effectively can make all the difference.

Academy Hour's free 4-hour online course called "Strong Communication On & Off the Job" will help you:

✅ Develop clear communication skills for full understanding
✅ Master the art of active listening
✅ Strengthen your ability to connect with others in high-pressure situations

It’s time to build a solid foundation for communication that works for you and everyone around you. Ready to level up your skills?

Sign up today! https://buff.ly/3ZOuRVS

💬

Because (thankfully) other people don't know everything that's going on in your mind, it's important to learn the skills of communicating for full understanding by the other person. On the flip side, communication is also about being a really good listener. This training course will teach you some s...

01/30/2026

🚨 ATTN: Therapists + Counselors! Advance Your Skills with a Certified First Responder Counselor Course 🚨

Elevate your counseling expertise with this self-paced Certified First Responder Counselor online course. This specialized training is designed to equip you with the advanced skills and knowledge needed to effectively support the unique mental health needs of first responders.

Course Highlights:
--Advanced Skills: Gain the expertise to address and manage the specific challenges faced by first responders.
--Tailored Care: Learn to provide informed and customized support to ensure first responders receive the critical help they deserve.

Empower yourself to make a significant impact in the lives of those who serve and protect our communities.

👉 Enroll Today: https://buff.ly/2Lce9sq

Not just any counselor/therapist is right for the unique needs of Frst Responders and LEnforcement. A Certified First Responder Counselor is specially trained for the unique needs of these heroes.

01/28/2026

First responders face unique pressures—and resilience is a skill that can be strengthened over time. 💪

Our friends at ICISF have shared helpful tips for boosting resilience in the face of ongoing stress. Check out the graphic below, and visit the link to explore more tools and resources designed to support first responder mental health. https://icisf.org/resources/?ct=t(EMAIL_CAMPAIGN_strategic-partner-news-jan26)&mc_cid=1936909d74&mc_eid=b16b089482

01/26/2026

Long shifts and missed meals can lead to energy crashes and brain fog. We break down practical nutrition strategies that help support steady energy and focus during unpredictable fire and law enforcement shifts. Read more here: https://www.lighthousehw.org/news/fueling-for-long-unpredictable-shifts-how-to-maintain-energy-and-focus-on-duty/

Long, unpredictable shifts are a reality for both fire and law enforcement. Calls run long, meals get delayed, and food choices are often limited to whatever

01/19/2026

The government just released a new food guide pyramid, and it’s a big shift from past nutrition advice. We took a look at what’s changed and what it means for first responders, with practical tips you can actually use during long, unpredictable shifts. Check out the full breakdown here: https://www.lighthousehw.org/news/a-new-food-pyramid-for-tough-jobs-what-first-responders-need-to-know-about-the-governments-latest-nutrition-guidance/

In early January 2026, the federal government released an updated set of national nutrition guidelines, the 2025–2030 Dietary Guidelines for Americans, which

01/09/2026

🎖 Today is National Law Enforcement Appreciation Day, a day to show respect and gratitude for the law enforcement officers who selflessly serve and protect. To all those on the front lines, thank you for your dedication to public safety!

12/30/2025

As we approach the New Year, many are setting resolutions for healthier habits—and for first responders, staying fueled with nutritious snacks is key to maintaining energy during busy shifts. 💪

🍏 Costco has a wide variety of healthy options to keep you energized and focused. From protein-packed RXBARs to hydrating coconut water, check out the best snacks to stock up on for your next shift!

👉 https://buff.ly/4gkHbT1

As first responders, your job is demanding and often unpredictable. Whether you're on a long shift, responding to emergencies, or waiting for your next call,

12/16/2025

The holidays can be financially stressful for first responders, but with some smart planning, you can enjoy the season without breaking your budget.

💸 Check out these practical tips to help you save and manage your holiday expenses.

👉 [https://buff.ly/3P5jUbG ]

The holiday season can be financially stressful for first responders, who often work unpredictable hours and juggle multiple responsibilities. With some smart

12/12/2025

For many first responders, taking paid time off (PTO) during the holiday season isn't always possible. The nature of the job often means working long shifts during peak times. While this can be challenging, there are ways to make the most of the season even without time off. Here are a few strategies to help navigate the holidays:

-Plan Celebrations Around Your Schedule. If you can’t take PTO on the actual holiday, try coordinating with family and friends to celebrate on a different day before or after your shift. This allows you to enjoy quality time without missing out, and can free up other family member’s time to see in-laws or friends during “peak” times.

-Utilize Shift Swaps and Overtime. If your schedule is flexible, consider swapping shifts with coworkers or picking up extra hours before the holidays. This can help you create more time off at a later date, even if you can’t take PTO.

-Make the Most of Off Hours. You may not have a full day off, but small moments between shifts can still be meaningful. Use your free time for a quiet meal, a quick holiday outing, or a phone call with loved ones to stay connected during the season.

-Embrace Virtual Connections. If you’re away from home during key moments, use video calls to join virtual family gatherings or holiday meals. Even brief virtual interactions can help you feel included.

-Focus on Mental Health. Working through the holidays can be emotionally draining. Make sure to take care of your mental well-being by practicing stress-relief techniques like meditation or reaching out to a support network when needed.

Although you may not have PTO, with some planning and flexibility, first responders can still enjoy the holiday season and find joy in the small moments.

For more tips on managing work/life balance as a first responder, and other health and wellness topics, visit lighthousehw.org/news

12/04/2025

This season can bring up emotions you didn't expect — especially for those serving on the front lines. If grief shows up, remember you don't have to push through it alone. Support, connection, and small intentional practices can make a real difference.

For more on grief and how to work through it, explore resources offered by ICISF ---> https://icisf.us16.list-manage.com/track/click?u=276beb16752589ea61b39c09c&id=2b63cf86b7&e=b16b089482

11/17/2025

Great tips for making sure you're setting yourself up for success when it comes to managing stress.

Visit ICISF for more info and support --> https://tinyurl.com/ysuu55wu