A recent report noted that the average American drinks 44.7 gallons of soda a year—enough to fill a small kiddie pool!

Previous articles in Drivers Wellness have noted the caloric content of sodas, but here is another point to consider: Citrus- flavored sodas contain a chemical called Brominated Vegetable Oil (BVO) which prevents the citrus flavors from separating from the drink. (Note: cola flavored drinks do not contain BVO.) If you hold up a citrus- flavored beverage to the light, you can see cloudiness, an indication that the product contains BVO. But did you know that BVO is also used as a flame retardant? There is concern among scientists and nutritionists that BVO is harmful to the human body. Some people who consume large amounts of this chemical have developed skin lesions, memory loss, and nerve disorders.

Regular sodas contain high fructose corn syrup (HFCS), a genetically modified food source. This product has only been on the market since the 1990s, and there is no long-term evidence against human consumption.

Generally, a soda or two won’t be harmful. However, remember that sodas are empty calories. Substituting an alternative such as low-fat, regular or chocolate milk can go a long way towards giving your body the nutrients it needs. 

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In January, Highway News and Good News published a special segment on ways to lose and manage weight. How are you doing? Did you find the tips helpful?

Most of us know that obesity is caused by a sedentary lifestyle (whether it’s driving a truck or sitting at a desk) as well as food consumption. Our society tends to eat a lot of processed, pre-packaged foods, as well as dine out where meals are usually full of fat to enhance the flavors.

But those factors may not be the only root cause of obesity today. Drivers Wellness recently came across an article that postulated obesity actually began in the 1950s. Doctors at that time advised women to not gain more than a few pounds during pregnancy; additionally, breast feeding was replaced by bottle feeding. This advice resulted in lower weight babies who spent their lives eating to regain the nutrition that was missing from the in-utero phase.

Consequently, with the obesity problem now, overweight women are giving birth to bigger babies that have difficulty recognizing true hunger symptoms and whose bodies have difficulty managing blood glucose. Statistics show that in the 1960s, middle-aged men were on average 27 pounds lighter than middle-aged men in 2002. Women were more than 25 pounds lighter. The Institute of Medicine and U.S. Surgeon General are now making recommendations on pregnancy weight gain and breast feeding. However, it may take two or more generations to reverse the trend.

You can help balance your weight now by concentrating on nutrient-dense foods and avoiding empty calories. Most people snack because their meals don’t contain enough fuel and nutrients to maintain their body. If your body is getting the nutrition it needs, you won’t crave additional food. Eat a wide variety of foods in moderate amounts and your body will adjust its weight accordingly.

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For more help, see your doctor or therapist.  Check out our Resources Partners when you click this link or click here to contact us. You can also call our toll-free Trucker Prayer Line at 1-877-797-PRAY (7729). We’re here for you.

Want to help? You can help us get the word out about www.driverswellness.com by forwarding a link of this blog to your trucker friends and family.
 
Send an e-mail to DWBlog@driverswellness.com to subscribe to this blog for free. These messages are brought to you by Drivers Wellness, an initiative of Transport For Christ. If you would like to give a donation to help us reach drivers, click here.

Disclaimer
The content provided in this blog is for informational purposes only and is not professional medical advice, diagnosis, treatment or care. Further, it is not intended to be a substitute for physician’s advice. Always see the advice of a licensed physician concerning any question you have regarding any content obtained from this blog and any medical condition you believe may be relevant to you or someone else. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet, or fitness program.

Sodium chloride (salt, common salt, table salt or halite): a necessary constituent of the body and therefore of the diet, involved in maintaining osmotic tension of blood and tissues; uses include replenishment of electrolytes in the body, irrigation of wounds and body cavities, inhaled mucolytic, topical osmotic ophthalmic agent, and preparation of pharmaceuticals.

Recently, I was a patient in a hospital that offered patients the option of ordering freshly prepared meals if they desired. Imagine my surprise when I read the nutritional ticket that came with my meal. Items that were freshly prepared and designated “heart-healthy” contained as much as 1500 mg sodium! That was for one meal. The daily total for three meals could average as much as 4500 mg of sodium!

Your body needs 500 mg of sodium a day to maintain normal support of bodily function such as electrolyte balance. The USRDA recommended daily amount is 1500 mg; however, most people consume approximately 3500 mg per day.

Most of us are aware that sodium can raise blood pressure, but did you also know that excessive sodium can lead to cancer, osteoporosis, diabetes, dementia, sleep apnea, and kidney disease? Too much or too little salt in the diet can lead to muscle cramps, dizziness, or electrolyte disturbance, which can cause neurological problems. Excessive sodium can also leech the moisture out of your skin, leaving it dry and dull.

While some folks enjoy shaking the salt over their foods, most of the sodium we consume comes from pre-packaged foods. Even foods we would consider non-salty, like peanut butter and bread, can double or even quadruple your daily sodium intake. Additionally, prepared foods don’t even use the iodized version of salt that your body needs to maintain thyroid function.

The best way to monitor your daily sodium intake is to read food labels and keep track of the sodium content (if eating out, many restaurants now provide nutrition information of their foods on their websites). Try to eat fresh foods as much as possible. For instance, fresh baked bread contains less sodium and preservatives than commercially-produced breads.

Here are some food groups with high sodium counts:

• Any foods that are smoked or cured, including ham, bacon, hot dogs, luncheon meats and cheese
• Canned vegetables, unless they’re marked “low sodium”; but you should still check the label. (Plain frozen vegetables have virtually zero sodium.)
• Pickles and olives
• Tartar sauce
• Sauces, such as soy or tomato
• Gravies
• Soups, broths
• Vegetable juices (unless marked “low sodium”; again, check the label)
• Fried or seasoned rice

Limit your consumption of these foods. If you want to enjoy one of them, be sure to not have other foods that are high in sodium that day. The key is to enjoy yourself, but be aware of your total daily consumption of sodium.

Sea salt and kosher salt are becoming very popular; however, both contain the same amount of sodium as regular table salt. There may be some differences in flavor, but salt is salt, no matter where it was mined. Look for alternatives such as salt substitutes or other spices that can help flavor your meal.

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Research is showing that people who take small steps to lose a few pounds at a time are more successful than people who make aggressive lifestyle changes, like going on an extreme diet (usually abandoning it a few weeks or months later). Here are a few more hints you can add to previous tips to help you lose weight:

• At the start of a meal, dip a piece of whole grain bread into some olive oil—whole grains help you feel fuller.
• Drink low-fat chocolate milk—it helps drinkers gain muscle and lose fat when consumed after exercise.
• Use apple butter instead of margarine or butter—it has only 20 calories and 0 grams of fat per serving. This is an easy, delicious way to cut calories!
• Use cinnamon as a sweetener—it adds flavor, helps metabolize sugar, and works well as a sugar substitute in coffee.
• Blot your pizza with a napkin; this can dab off 30 calories and 4.5 grams of fat per slice. Also, remember that veggie pizza has less calories and fat than styles that contain fatty meats.
• Substitute a buffalo steak for beef steak and save calories and fat! Buffalo is lower in fat than beef. A 3-oz buffalo steak has 148 calories, 4 grams of fat, and 26 grams of lean protein, which helps fill you up.

A January Drivers Wellness article noted that one of the easy ways to lose a few pounds is to eliminate meat from your meal a couple of times a week. A driver had a good question about this suggestion: if we are supposed to eat protein because it is good for our bodies and it is filling, why should we eliminate meat, which is a good source of protein? The answer is that there are meatless proteins that you can either substitute for a meat or add to your daily intake to increase your consumption of good protein. Here are some meatless protein options:

• Beans (black, kidney, lima, navy, etc.), as well as split peas, chickpeas, and hummus; one cup has thirteen grams of protein—as much as a 3 oz. steak. Eat split pea soup, add black beans to your taco, or spread hummus on a cracker for a snack—be creative
• Eggs: One egg has six grams of protein (as well as essential amino acids). Have eggs for a meal, hardboiled for a snack, chopped up on a salad, or as an omelet (add cheese and beans to increase your protein).
• Dairy (milk, cheese, yogurt): All milk (whole, skim, or low fat) has eight grams of protein per cup; cheese has approximately ten grams per slice (depending on type); yogurt has thirteen or more grams per cup, depending on the type (opt for Greek, which is the best).
• Whole Grains: Whole grains (quinoa, amaranth, barley, buckwheat, corn, millet, oats, rice, rye, smelt, wheat, etc.) range from ten to sixteen grams of protein per cup. Have whole grain bread for a sandwich (egg salad or peanut butter, for extra protein), buckwheat pancakes (watch the syrup), or add brown rice as a side dish.
• Seafood: Depending on the type, has from fifteen to twenty-seven grams of protein per oz. serving. Cold water fishes, such as halibut, pack extra benefits, like higher protein and Omega-fatty acids.
• Soy: It can be consumed in many forms, from edamame (eleven grams of protein per half cup), to tofu, soy burger, and soy nut butter.
• Snacks: Nuts (peanuts, cashews, almonds, and walnuts), seeds (sesame, sunflower), nut butters (and not just peanut butter; try almond and soy nut butter). Eat these sparingly, though, as they are high fat; however, they make an excellent protein snack. 

And, please let us know if you have any questions or need clarification on our wellness articles.

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For more help, see your doctor or therapist.  Check out our Resources Partners when you click this link or click here to contact us. You can also call our toll-free Trucker Prayer Line at 1-877-797-PRAY (7729). We’re here for you.

Want to help? You can help us get the word out about www.driverswellness.com by forwarding a link of this blog to your trucker friends and family.                                                                                               

Send an e-mail to DWBlog@driverswellness.com to subscribe to this blog for free. These messages are brought to you by Drivers Wellness, an initiative of Transport For Christ. If you would like to give a donation to help us reach drivers, click here.

Disclaimer

The content provided in this blog is for informational purposes only and is not professional medical advice, diagnosis, treatment or care. Further, it is not intended to be a substitute for physician’s advice. Always see the advice of a licensed physician concerning any question you have regarding any content obtained from this blog and any medical condition you believe may be relevant to you or someone else. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet, or fitness program.

Studies have shown that Omega-3 fatty acids are effective in preventing heart disease. Your body does not make these acids and modern day diets of pre-packaged and fast foods don’t include enough fish and plant foods that contain Omega-3 fatty acids. Help yourself and your heart by adding salmon, sardines, walnuts, eggs, and flaxseed to your diet. Fish oil capsules are also a good option. And Omega-3 fatty acids also improve your mood!

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For more help, see your doctor or therapist.  Check out our Resources Partners when you click this link or click here to contact us. You can also call our toll-free Trucker Prayer Line at 1-877-797-PRAY (7729). We’re here for you.

Want to help? You can help us get the word out about www.driverswellness.com by forwarding a link of this blog to your trucker friends and family.                                                                                                

Send an e-mail to DWBlog@driverswellness.com to subscribe to this blog for free. These messages are brought to you by Drivers Wellness, an initiative of Transport For Christ. If you would like to give a donation to help us reach drivers, click here.

Disclaimer
The content provided in this blog is for informational purposes only and is not professional medical advice, diagnosis, treatment or care. Further, it is not intended to be a substitute for physician’s advice. Always see the advice of a licensed physician concerning any question you have regarding any content obtained from this blog and any medical condition you believe may be relevant to you or someone else. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet, or fitness program.

Have you ever found yourself feeling hungry or ill shortly after eating a meal or snack? It may be due to the glycemic index of the food(s) you just consumed. Simple carbohydrates can cause the body to experience an initial feeling of well-being, followed by a “crash” when glucose levels drop. Complex carbohydrates provide a more even balance of glucose that helps avoid the “crash and burn” syndrome. This is how this works: Each food has a specific glycemic index (GI). This index tells how the food will affect your body’s blood glucose. Simple carbohydrates such as sugary items, refined grains, and starchy vegetables are high GI foods.

These foods cause the body to experience a steep, rapid increase in blood glucose, followed by a steep drop (the crash and burn effect). Lower GI foods such as whole grains and non-starchy vegetables keep blood glucose level, helping you stay full longer and avoiding the effects of a rapidly dropping blood glucose level. While watching the GI index of foods is extremely important for people who suffer from diabetes, every person will benefit from maintaining a healthy blood glucose level. Some studies have even noted a greater loss of fat mass when a person follows a low GI food diet.

One method to assess the GI of foods is the “Traffic Light System” in which low GI foods have a green light, medium GI foods have a yellow caution light,  and high GI foods have a red stop light.

“Green Light” low GI foods (value below 55) should be eaten frequently and in larger quantities. They include: all bran or whole grain cereals; whole wheat  or whole grain pastas and breads; dairy products; non-starchy vegetables such as carrots, broccoli, cauliflower, tomatoes, lettuce, green beans; legumes such as beans and lentils; fruits such as cherries, plums, grapefruit, peaches, apples, pears, oranges, strawberries.

“Yellow Light” medium GI foods (value between 56 and 69) should be eaten in moderation. They include: cereals that contain whole wheat; cornmeal, couscous, vermicelli; croissants, rye breads, buns; vegetables such as beetroots; fruits such as mangos, bananas, figs, pineapple.

“Red Light” high GI foods (value greater than 70) should be eaten infrequently (if at all) and include: sugary cereals; white breads; vegetables such as pumpkins, parsnips; starches such as rice, tapioca, potatoes; snacks such as pretzels, ricecakes, donuts, scones; fruits such as watermelon or dates.

For more information, Google “glycemic index” in your browser for a list of sites that include detailed lists of the GI value of popular foods.

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For more help, see your doctor or therapist.  Check out our Resources Partners when you click this link or click here to contact us. You can also call our toll-free Trucker Prayer Line at 1-877-797-PRAY (7729). We’re here for you.

Want to help? You can help us get the word out about www.driverswellness.com by forwarding a link of this blog to your trucker friends and family.                                                                                               

Send an e-mail to DWBlog@driverswellness.com to subscribe to this blog for free. These messages are brought to you by Drivers Wellness, an initiative of Transport For Christ. If you would like to give a donation to help us reach drivers, click here.

Disclaimer
The content provided in this blog is for informational purposes only and is not professional medical advice, diagnosis, treatment or care. Further, it is not intended to be a substitute for physician’s advice. Always see the advice of a licensed physician concerning any question you have regarding any content obtained from this blog and any medical condition you believe may be relevant to you or someone else. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet, or fitness program.

Did you ever wonder why you are not losing weight when you are following what appears to be a healthy diet of vegetables, protein, fruits and carbs? The problem may be your perception of portion size. This is one of the hidden ways in which we gain weight; and adjusting your portions is one of the simplest method to lose weight.

Do you sit down for breakfast with a bowl of healthy, high-fiber cereal? Check the portion size on the cereal box and compare it with what’s in your bowl. A serving size is usually 2/3 or 3/4 of a cup. If you measured what was in your bowl, you may find that you are actually eating three servings! A serving of bread is not two slices for your sandwich—it is one slice. A medium potato is the size of a computer mouse. A serving of meat is 3 oz. (about the size of a deck of cards). If you snack on nuts, check the bag or can for the portion size.

Check the list below for an idea of the average calorie count of some popular foods and drinks:

2 slices of pizza - 800 calories
Bagel - 350 calories
Cheeseburgers - 590 calories
Blueberry Muffin - 500 calories
Spaghetti with sauce and meatballs, 1 cup - 500 calories 

Going to the movies? Keep in mind that an average-size tub of popcorn packs a hefty total of 630 calories! And then there are the drinks: a 20-oz regular soda has about 250 calories. And watch those coffee drinks! While a cup of coffee with milk and sugar totals about 45 calories, a grand café mocha can have up to 330 calories!

It’s hard to count calories when you don’t measure your portions. An interactive menu planner, available at http://hp2010.nhlbihin.net/menuplanner/menu.cgi, can help keep track of what you are eating.

Watch your portion size and you may find yourself losing weight without even trying! 

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For more help, see your doctor or therapist.  Check out our Resources Partners when you click this link or click here to contact us. You can also call our toll-free Trucker Prayer Line at 1-877-797-PRAY (7729). We’re here for you.

Want to help? You can help us get the word out about www.driverswellness.com by forwarding a link of this blog to your trucker friends and family.                                                                                                 

Send an e-mail to DWBlog@driverswellness.com to subscribe to this blog for free. These messages are brought to you by Drivers Wellness, an initiative of Transport For Christ. If you would like to give a donation to help us reach drivers, click here.

Disclaimer
The content provided in this blog is for informational purposes only and is not professional medical advice, diagnosis, treatment or care. Further, it is not intended to be a substitute for physician’s advice. Always see the advice of a licensed physician concerning any question you have regarding any content obtained from this blog and any medical condition you believe may be relevant to you or someone else. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet, or fitness program.

Not feeling up to a full-fledged weight loss plan?  Start with small goals of ten-pound increments. An initial goal of reducing your baseline weight by 10% is a start, and will have an effect on many health risks. Here are a few tips to lose ten pounds the easy way (OK, the not-too-hard way):

• Drink plenty of water.
• Divide your normal portion in half; save the rest for later.
• Skip the meat; even a couple of meatless meals help with weight reduction.
• Eat fresh foods and reduce your consumption of canned and pre-packaged foods.
• Cut sugar and (white) flour from your diet; these white ingredients cause weight gain and bloating.
• Take short walking breaks whenever possible; every little bit adds up.
• Fill two-thirds of your plate with vegetables for fewer calories and more nutrition.
• Skip sugary drinks; a supersized soda can have over 500 calories!
• Green tea is an excellent antioxidant and aids in weight loss (but skip the milk and sugar).
• Non-creamy soups are good fillers; add a cup to your meal.
• Yogurt is a great way to get nutrition and keep a healthy weight.
• Diet two days a week and eat healthy the other five.
• Increase your fiber intake—eat more beans, lentils, and unprocessed fruit; add garbanzo beans to your salad. 

Don’t be overwhelmed by the amount of weight you need to lose. An initial goal of reducing your baseline weight by 10% is a start. You will soon notice improvement in many aspects of your health. Then, use a combination of reduced calories and increased activity to continue weight loss and then maintain a healthy weight.

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For more help, see your doctor or therapist.  Check out our Resources Partners when you click this link or click here to contact us. You can also call our toll-free Trucker Prayer Line at 1-877-797-PRAY (7729). We’re here for you.

Want to help? You can help us get the word out about www.driverswellness.com by forwarding a link of this blog to your trucker friends and family.                                                                                                

Send an e-mail to DWBlog@driverswellness.com to subscribe to this blog for free. These messages are brought to you by Drivers Wellness, an initiative of Transport For Christ. If you would like to give a donation to help us reach drivers, click here.

Disclaimer
The content provided in this blog is for informational purposes only and is not professional medical advice, diagnosis, treatment or care. Further, it is not intended to be a substitute for physician’s advice. Always see the advice of a licensed physician concerning any question you have regarding any content obtained from this blog and any medical condition you believe may be relevant to you or someone else. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet, or fitness program.

Have you ever heard the statement that weight loss comes from starting the day right with a good breakfast? Well, that is true—unless you grab a quick breakfast from a fast food restaurant. A breakfast sandwich that appears to be healthy with protein of breakfast meat, egg, and cheese actually contains between 600-800 calories and 1400 mg of sodium; a delicious cinnamon bun can have 1100 calories and more fat than nine chocolate chip cookies; and a seemingly healthy zucchini-walnut muffin contains 500 calories and 28 grams of fat!

For fewer calories and more satisfaction, you could eat an egg sandwich with avocado and tomato slices and even a slice of cheese; or try French toast topped with strawberry and banana; or consider an open-faced broiled egg. Of course, a healthy cereal and fresh fruit are always good choices.

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For more help, see your doctor or therapist.  Check out our Resources Partners when you click this link or click here to contact us. You can also call our toll-free Trucker Prayer Line at 1-877-797-PRAY (7729). We’re here for you.

Want to help? You can help us get the word out about www.driverswellness.com by forwarding a link of this blog to your trucker friends and family.                                                                                                

Send an e-mail to DWBlog@driverswellness.com to subscribe to this blog for free. These messages are brought to you by Drivers Wellness, an initiative of Transport For Christ. If you would like to give a donation to help us reach drivers, click here.

Disclaimer
The content provided in this blog is for informational purposes only and is not professional medical advice, diagnosis, treatment or care. Further, it is not intended to be a substitute for physician’s advice. Always see the advice of a licensed physician concerning any question you have regarding any content obtained from this blog and any medical condition you believe may be relevant to you or someone else. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet, or fitness program.

OK, let’s face the facts—diet is a four-letter word that begins with DIE. However, with the physical requirements imposed by the DOT, drivers are facing the need to lose weight and get healthier if they want to keep their jobs. According to DOT requirements, medical fitness is required for duty—this includes weight management as well as management of associated problems such as high blood pressure and cholesterol, sleep apnea, and a host of other weight-related medical conditions. Losing weight for work-related reasons is important, but it is also important for improving your overall lifestyle. And it helps if you focus on “health” rather than “diet.”

This month, Drivers Wellness features an array of short articles that can help you regain your figure, your heart health and your relationship health too. We hope these special features will give you some tips that make the journey less painful. And, since January is the time of year when people want to start a new, healthier lifestyle, let’s get started together. (Please remember to consult with your health care professional before beginning a weight loss or exercise plan.)

Click on the individual titles below to read each article:

Start Your Day Right
Start Slowly
Portion Size: A Guide
What is the glycemic index (GI) and why is it important?
Watch for Your Risk Factors for Heart Disease
The Benefits of Omega-3
Be Nice

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For more help, see your doctor or therapist.  Check out our Resources Partners when you click this link or click here to contact us. You can also call our toll-free Trucker Prayer Line at 1-877-797-PRAY (7729). We’re here for you.

Want to help? You can help us get the word out about www.driverswellness.com by forwarding a link of this blog to your trucker friends and family.        

Send an e-mail to DWBlog@driverswellness.com to subscribe to this blog for free. These messages are brought to you by Drivers Wellness, an initiative of Transport For Christ. If you would like to give a donation to help us reach drivers, click here.

Disclaimer
The content provided in this blog is for informational purposes only and is not professional medical advice, diagnosis, treatment or care. Further, it is not intended to be a substitute for physician’s advice. Always see the advice of a licensed physician concerning any question you have regarding any content obtained from this blog and any medical condition you believe may be relevant to you or someone else. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet, or fitness program.