Question
How do you eat healthy out on the road? And what health supplements would you recommend taking? If you sit in a truck all day--how is it possible to prevent bone loss because your bones aren't getting the stress they need to stay healthy?
Answer
You ask very good questions. I am certainly the worst example of a healthy eater, so I'm not sure I am qualified to answer. Worse, where I work we often get free food, coffee and donuts for drivers and I become a pig as a result. The irregular hours some driver's work are another problem complicating diet. I worked two nights this week, then a day off and then two daytime jobs. Very disruptive to rhythyms called "Circadian Rhythyms" and hormonal cycles.
Read "The Atkins Diet Book." He has some unorthadox ideas, but the publication is still worth reading. If you try the diet remember it takes a week or so for your body to acclimatized itself to the altered metabolism produced by his recommendations. Oh, and I have a "Dr. Atkins story." About fifteen years ago I was at a friends house and one of the visitors was a big-breasted blond (a semi-famous rock star). We got to talking and I attempted to impress her with my knowledge of the "Dr. Atkins diet." After I finished my spiel she said: "Bob Atkins? I LIVED with him. He's a party animal. He's overweight. Gimme a break man." No comment. In fairness, I did use his diet sucessfully a while back to lose quite a bit of weight, though.
Next find a book called "Life Extension", by Pearson and Sandy Shaw. That will answer most of your questions better than I can in a post.
The problem with me is, the "eating" break is a time for some socialization and frankly, I enjoy eating conventional meals. The socialization is important and affects the quality of life. Even saying hello to a friendly waitress can become a worthwhile component of the day. You can't say hello if you don't order. (sigh)
You have to be careful with calcium. From ten to twenty percent of blood pressure problems, incidentally, can be handled with calcium alone. A famous physician named Hans Selye linked calciumj intake to aging in lab rats and did so quite convincingly. Bone loss is inevitable unless the bones are stressed routinely and regularly. The stressing induces small magnetic currents. One theory is the bone acts as a sort of piezzo-electric crystal, translating compression into electrical current in the same way a transducer does. Production of these currents are necessary to prevent bone loss.
Exercise on the job is always a problem. There is also a certain social stigma to exercising at breaks (Hey - look at the guy doing push-ups!). I walk to work every day and walk home. It is undoubtedly a good idea to get some exercise at every break. Running in place for a couple of minutes is a good idea.
With truckers the big problem with most, as the grow older, is insulin utilization. It is easy to develop such a syndrome and it results in sleepiness, fatigue and road-attention loss and creeps up on a fellow. In some drivers all it takes is a jelly donut.
One idea that helps is very small meals spaced out. Eating a big meal and going back on the road is not so good from the standpoint of being alert. Low caloric intake is definitely linked with longevity. The problem with salads on the road is that they are usually prepared in a very unsanitary manner. The produce is also usually pesticide laden.
When I can I prefer pesticide free produce.
The sugar substitutes are all dangerous, to some degree or another, and should be used sparingly. Avoid any food with Monosodium Glutamate. Many cheap diners use this to tenderize inexpensive cuts of meat. In tests with lab animals one hundred percent of the subjects developed brain damage.
You need a good multivitamin and I recommend at leat 2 grams (2000 mg) of vitamin C per day in two spaced doses, a vitamin E supplement and Chromium GTF (Glucose Tolerance Factor). You will find the Chromium GTF supplement noticeably helpful in avoiding fatigue by stabilizing blood sugar. There are lots of other better pill regimins, but the use of supplements can get out of hand. Next thing you know you are carrying around about twenty pills.
If you can find an old magazine store get some back copies of the old "Mother Earth News". I just bought about fifty copies from the seventy's and they have a lot of good stuff.
Eating in moderation is the key and drinking lots and lots of water. Six to eight glasses a day. That is very, very hard to do. Fasting ocasionally is worthwhile, drinking lemon juice in water with a few drops of tobasco or cheyenne pepper helps to clear out the system. Add a few drops of pure maple syrup. I'm sure this sounds awful, but it gets addictive. I'm sure you have a lot of other guys out here who are far more qualified to give you dietary advice. I caution you about fasting for the first time while on duty, because again, you can develop an insulin utilization syndrome and suffer a dangerous onset of fatigue and attention-loss. Sugar and high carbohydrates are the trucker's worst enemy from a fatigue standpoint. This is a problem with fruits. A lot depends upon your age. Young driver's tolerate orange juice quite well. It contains simple sugars which go into the bloodstream quickly. In older drivers orange juice produces insulin-utilization syndrome and fatigue. Lately I have become a great fan of fresh carrot juice from a food processor as a pick-me up.
There are pro's and con's to an all vegetarian diet. I am of the opinion man is a carnivore and engineered to eat meat. I know I'll get splattered for this. One problem is obtaining meat to eat that is not laced with growth hormones or anti-biotics.
I would learn to live without beer. That may be hard for a while, but the drinking route leads nowhere.
You can live longer or have more fun. That seems to be the choice.
[This message has been edited by newyorktwo (edited October 30, 1999).]
Answer
Thanks for the info. Some of those things I already do. Raise Registered Longhorns too on the side. Pretty good for someone who was born with concrete under his feet in Newark. The Longhorns are a lower cholesterol beef and I have one butchered from time to time to put in the freezer. Meat tastes better when the cattle have been range fed without all that crap they usually feed cows.
Answer
Hay Jersey Kid,
Tomorrow starts my third week with the Dr. Akins diet. As many know I eat MEAT so the diet is not that bad. I did see Dr. Atkins on a PBS program and I liked what he said. I also have three customers that have lost from 50 to 80 pounds this year. That is why I started.
My son and I have long horns too. Not registered. We also have 3 registered angus heffers that we are just starting with.
I have a pet cow that follows me all over the pasture when I am out there.
I can tell you one thing, when I am all keyed up I just go out to the pasture and I know my blood pressure drops 50 points.
Good luck on any diet you undertake. I spent 20 years out there and the fat did not over take me until after I quit driving. I am a big man but most people do not beleive me when I tell them I weigh over 300 pounds.
Do you think that cow thinks I am a bull????
HAPPY MOTORING AND I WILL...SEE YOU AT THE TOP.
russell
Answer
I think this is one of the most asked questions by drivers. It is difficult for a driver to maintain a healthy diet and exercise program while out on the road, but it is not as difficult now as it was 5 years ago. This is due in part to the truck stop restaurants developing 'heart smarts sections of their menus where they offer more broiled and baked foods vs. fried and battered this and that. There has also been an increase in the number of low fat and fat free foods available almost everywhere.
As for the Atkins diet, I have known several who have successfully lost weight while maintaining it, but regain the weight (and then some) once they return to the usual foods.
The best plan of attack is the 6 small meals a day plan. Make at least three of these meals vegetables and fruits (preferably organic and fresh).
Always choose baked and broiled foods over fried. And choose fish and poultry over red meats. I am not saying abandon red meats totally, but limit your intake to no more than twice a week. I don't know about the rest of you, but I know for a fact that I feel more tired and lethargic after a big juicy steak dinner than I do after one of steamed seafoods or baked poultry.
Drinking lots and lots of water is definitely a key factor. Not only does it help flush your system, but the increased intake makes you feel fuller, thus curbing your appetite slightly. Eat slower, chew longer and cut down on your portions. Those all you can eat deals will get you more than you bargained for in the end (Pardon the pun).
Now, about exercise. That is difficult, but I am hearing more and more about truck stops offering exercise rooms for drivers. I have seen many drivers who strap a bike on the back of the cab when traveling. I know of a few who carry roller blades or skates with them as well. But walking takes no additional equipment and is the least stressful on the body. Remember to make it a brisk walk, don't just mosey along.Walk as if you need to be somewhere in a hurry. Of course, not always are you in an area where walking is a safe undetaking, so be cautious about when and where you do it. Always opt for the stairs instead of the elevator, park a little farther from the restaurant, and go for a brisk walk after heavy meals.
I also agree with the multivitamin and Vitamin C supplements. Calcium is always a good addition as well. That is about all one normally needs unless they are trying to achieve something specific with their body.
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Keeping you safe, healthy, and on the road.
Nurse Red
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