Healthy Truckers ~ Life is a Highway

Are You Getting Enough Sleep

A recent Canadian study found that adequate quality sleep time was a predictor of successful weight loss, and that inadequate sleep stimulates hunger hormones and appetite.  To  maximize weight loss results, consider the lifestyle adjustment of obtaining adequate sleep (7-8 hours) nightly.

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Whiten your teeth naturally!

Foods that help teeth stay white (especially after whitening) include lettuce, broccoli, spinach, cheese, apples, pears, cauliflower, cucumbers, and celery.  Foods to avoid after whitening (for at least 2 days while the enamel is still porous) include dark drinks such as coffee, cola, tea, dark juices, and foods with high pigment content such as berries, cherries, pomegranates, hard candy, beets, curry, tomato sauce, and vinegar.  A natural whitener is a paste of strawberry and baking soda, left on for 20 minutes then washed off. Brush teeth again 30 minutes later.

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Antioxidants that help reduce cancer risk.

Tomatoes and broccoli are two veggies high in antioxidants that help reduce cancer risk.  Mice studies done by the American Institute of Cancer Research found that animals who ate a diet of tomatoes and broccoli together had smaller and fewer tumors than those eating just one of the veggies.  To optimize health, consider eating tomatoes and broccoli in the same day, or same meal to increase the antioxidant effect of both.

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Tips for Eating Healthy on the Road

A familiar sight on highways are the large trucks on the road headed for warehouses and distribution centers many miles away. These trips often require stops to eat, drink, and release some steam. Fast food joints have established themselves as the go-to solution, with huge signs visible from the distance. Unfortunately, they will almost always lead you to make unhealthy food choices. Here is some advice to help you.

1. Prepare in advance by packing healthy snacks:

• Fresh fruits - apples, bananas, berries of all sorts (pre-washed!)
• Fresh vegetables - baby carrots, cherry tomatoes, cucumber slices, etc.
• Canned items - corn, carrots & peas, etc.
• Homemade trail mix.
• Hard boiled eggs
• Beef jerky
• Peanut butter & jelly sandwiches on whole grain bread.

2. Food safety: make sure that chilled foods are stored in a cooler with ice-packs, or that they are consumed before they spoil.

3. Bring plenty of water. You can freeze a bottle or two in advance and then enjoy ice cold water later in the day. Have extra water available for staying hydrated is essential.

4. If you've run out of food and need to stop to eat, look for supermarkets instead of restaurants. You can buy fresh ingredients to prepare your sandwiches, or simply enjoy fresh fruit. Many supermarkets have a do-it-yourself salad bar and other deli items available. Some even have a seating area. You will also pay less than at a restaurant.

5. If you are traveling on a weekend, you can try to stop by a farmer's market. 

6. If you do stop at a restaurant, here are a few recommendations:

• Try to appraise the menu for the healthier options before ordering.
• Give specific instructions to the chef - use less butter, gravy on the side, etc.
• Have the salad first. Ask for dressing on the side
• Ask the waiter NOT to bring bread to the table
• If the portions at the restaurant are very large, ask your waiter to pack half your dish in a doggy bag even before it is served.
• Drink at least one glass of water before starting to eat.

7. Find a really good place for ice cream. You can't bring it on the truck. :-)

Bottom Line

Prepare in advance and make your road trip pleasurable, memorable, and diet-able!

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Chemotherapy

Chemotherapy drugs deplete many stored nutrients in the body and damage the lining of the intestine. Consider supporting the body after chemotherapy with prebiotics, probiotics, nutrient replacement and restoration of the "good" bacteria.

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Keeping your metabolism stoked

To keep metabolism stoked and to avoid binge eating from extreme hunger, eat 3 meals and 3 snacks daily with no more than 3 hours between. (3,3,3 Plan!)  Keep portion sizes small, limit sugar, saturated fats, salt and junk food, and include protein with every meal or snack to stabilize insulin response.  It is much easier to control intake when hunger is not an issue.

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