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❌ Zero-calorie flavor enhancers!

Healthy food does not have to be bland, at all. You can pack your meals with bold spices, zesty citrus, fresh herbs, garlic, chilies, vinegars, and umami-rich ingredients. A vibrant, healthy dish should taste just as exciting as it looks.

Here are some zero-calorie (or virtually zero-calorie) ingredients that pack tons of flavor and can boost a dish without adding extra energy:

✅ Vinegar – Think balsamic, apple cider, red wine, or rice vinegar. Great for brightness and acidity.

✅ Citrus zest and juice – Adds freshness, cuts richness, and enhances other flavors.

✅ Fresh/Dry herbs – Parsley, cilantro, mint, dill, thyme, basil… bursting with aroma and complexity.

✅ Garlic – Raw, roasted, or powdered. Tiny amounts go a long way.

✅ Ginger – Spicy, zippy, and great for depth in marinades, sauces, and stir-fries.

✅ Mustard – Tangy and sharp, especially Dijon or whole grain (minimal calories).

✅ Hot sauce – Most brands have zero or negligible calories, and a few drops change everything.

✅ Soy sauce, tamari, fish sauce, miso paste – Salty umami bomb (use low-sodium if needed).

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The Latest

• 🚒 New firetruck technology aims to boost recruitment amid first responder shortage - Fox13 Tampa Bay

• 🫡 Processions honor Idaho firefighters killed in ambush attack - KGW News

• 🚨 Tarrant fire chief fired a second time amid harassment claims - ABC 33/40

• 💔 As flood death toll climbs, searchers in Texas confront mental toll of recovery work - FireRescue1

• 💪 Jackson firefighters put their lifesaving skills to the test in regional competition - Firefighter Nation

• 🚛 Harrowing dashcam footage captures deadly big-rig crash in Southern California - KTLA5

• 🧀 Mozzarella spill shuts down interstate - Yahoo News

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Fuel

🔥 If you’ve got a couple of overripe bananas sitting on the counter, this is your sign to turn them into something better than banana bread 👉️ like these Homemade Chocolate Chip Banana Muffins. Most store-bought muffins pack 200 to 400 calories, but these come in at just 150 calories each with a protein boost to keep you satisfied. They’re quick to whip up, naturally sweet from the bananas, and totally customizable. Add nuts for crunch, coconut for texture, or spices and fruit to make them your own. Firehouse approved, family friendly, and freezer ready - what’s not to love?

Follow along with me in this video and I’ll show you how easy these are! *Click the image below for the recipe 👇

Lead

Stepping in front of a classroom as a fire instructor isn't just about clicking through slides, it's a leadership gig. Whether you're in the academy, leading drills, or speaking at a conference, the moment you’re at the front, you’re shaping culture and forging future firefighting mentalities. But let’s be real, reading slides doesn’t move anyone. You don’t just teach procedures; you pass on values, accountability, and that unspoken badge responsibility.

The article calls out the lackluster “PowerPoints-run-amok” approach and urges instructors to transform into mentors. You want your trainees to walk away thinking, “Wow, that saves lives”, because it does. The message? Don't play it safe. Push your people, bring real-world scenarios, ask hard questions, and let them make decisions in a controlled environment.

🗝 Ten Leadership Moves That Matter

1. Know your audience – tailor your message to where they’re at (rookies, vets, officers, etc.)

2. Start with why – show the street-level importance from the get-go.

3. Ditch the monotone – slides are tools, not scripts. Make it your own.

4. Simulate reality – let them learn through doing, not just observing.

5. Make it interactive – draw out the silent folks; get the room talking.

6. Show honesty – admit what you don’t know. It builds respect.

7. Walk the talk – consistency matters. Culture is built in the small stuff.

8. Connect the dots – show how each skill fits into the bigger mission.

9. Encourage growth – correct thoughtfully. Lift them up.

10. Keep learning – stay a student so you can better mentor others

Having “Instructor” on your badge isn’t just a role, it's a promise. Mail it in, and you’re letting the culture slip. Bring energy, authenticity, and urgency, and you're shaping people who’ll make smart decisions when it matters most—and yes, lives depend on that.

Want to be remembered as the instructor who made a difference? Lead like you mean it. Engage like it's life or death, because… well, it is. Share your stories, spark that fire, and be the mentor you wish you’d had. Step up, own it, and inspire the next generation of firefighters to carry the torch, literally and figuratively.

Read the full article here by Justin Champion from FireRescue1.

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