We get all sorts of comments from interested listeners on Sirius 147.  Some
are serious, some funny.  If you want to weigh in about any food topic on
the road, in the sleeper or even at home, just drop us a note at the
"Contact Us" spot in the site!  
From:  Derwin,  Lowell,  Ark.

Hi Pam! Talked to you a few months back on Sirius. You may recall
me saying diabetes ran big in my Dad's side of the family and I mentioned
that I eat lots of apples as a snack. Currently at home recovering from knee
surgery. I am 42 and want to make a conscience effort to lose weight.

I'm 5'11" and 255. Weight is basically concentrated around tummy. Breakfast
consists of a bowl of oatmeal with small amount of brown sugar with dry
wheat toast. I try to eat grilled fish as I like it a lot. Broccoli is my choice
of vegetable or green beans. I usually stay away from the bread aside from
breakfast. Of course my choice of snacks are apples,carrots,and tangelos
along with an occasional banana when I'm out of apples. I also like plain
unsalted almonds.

What changes or recommendations do you have to offer?

Also,I plan to add some weight exercise when I get back on the road to
compliment the fact that I get some exercise from tarping and load
securing. I also try to park as far away from building when I park.
Thanks for your time and look forward to hearing from you.

Hi Derwin,
You're right about the belly fat being a risk factor for type 2, and you're
also smart to try lose a few pounds. Good for you!

Derwin, the foods you list are all healthy ones, so it sounds to me like you
have a good idea of what would be best for you. It also sounds like you
are trying to eat three meals each day. That's terrific.

Now here's the tough question. Are you really doing this every day? If so,
you will be dropping some weight. And second question is- how big are the
portion sizes?

Best next step for you would be to keep a food diary for 1-2 days. List
everything you eat and drink WITH AMOUNTS. Let's see what you're actually
eating. Awareness is key. Also, when you do the diary, write down why you
ate at a particular time. Were you hungry? Or was there another reason,
like boredom or stress, etc.

I look forward to hearing from you,

Pam

From:  Gears, Bear DE

Hi Don & Pam,
I'm following a high fiber/low fat meal plan. It really seems to be
working! I'm down 13lbs in 1 month. From 233 lbs to 220 lbs. I'm 6'4" my
goal is 205 lbs. Am I missing something in my diet, all this fiber gives me
painfully bad gas. And what's the downside of caffeine? I'm hooked bad.
Thanks and I always listen to you on The Loading Dock on Fridays.

Hi, Gears,

Great note. A few comments:

Good for you for adding more fiber to your diet. It's important to add fiber
slowly to the diet, though, because it will cause gas. Along with lowering
cholesterol, and giving us a feeling of fullness that lasts a while, fiber
keeps things moving! So your intestines definitely speak up to say
"thanks!"

Go slow when adding fiber, and be sure to drink enough water. Also chew
your food thoroughly and eat slowly.

Losing 13 pounds in a month is a bit steep. You want to be sure to eat
three moderately sized meals each day and have a nice variety of foods. If
you get a chance, send me a food diary so I can take a peek and make
sure your meal plan is balanced and adequate.

Caffeine is a stimulant, so it can affect many parts of your body, certainly
among them your digestion and your heart.

Some doctors encourage patients to limit caffeine, some aren't as strict.
Depending on your overall health, your doctor may not be concerned.
What are you drinking? Coffee? Cola drinks? Or??? Let me know when
you send your food diary. You don't want to go overboard. Everything in
moderation, right?

I loom forward to hearing from you-

Pam

From Brian in Idaho

Don and Pam,

I have listened to you guys a number of times on Sirius Road Dog trucking. I
had a few questions for you about me losing weight on the road. I am 23
years old and have been driving OTR for about 2 years. I am 6'5" and about
265.
I carry my weight pretty well, but would like to shave off some pounds.
My day usually starts out with a slim fast for breakfast, and one again for
lunch with some carrots and apples for a snack. I then usually have a turkey
or ham sandwich one night, and canned soup the next night. I usually have a
bag of popcorn every night while I wind down and watch T.V. I like to snack
on sunflower seeds while I drive to keep me busy and mind off of smoking so
much.

Are sunflower seeds a good type of fat? I also take a multi vitamin
every morning. I try two drink water and limit my soda and coffee, but some
days I find myself drinking quite a bit of coffee. Is that okay? Does this
sound like an alright diet, or should I mix up my dinner entrees? Thanks for
you time in reading this message and I am open to any and all comments and
suggestions that you may have for me. Keep on trucking!!!

Hi, Brian,

Do me a favor and keep a food diary for a day or two. Keep track of the
time you eat, the foods you eat and drink, and your best guesses at
amounts. Also note why you chose that time to eat. Were you hungry?
Bored? Stressed? What was going on?

While some of the things you list in your note sound just fine, it's hard to
know if you're eating too much of something or too little of something else.
A food diary will help.  Even healthy foods can lead to weight gain if you
eat too much of them.

Also, it kind of sounds like you are eating one main meal with the slim
fasts counting as two pretty small meals. Am I reading that right? Let me
know.

I'll look forward to getting your food diary-

Pam Whitfield, MS, RD, LDN


From Bruce, Elbing, KS

Other than the effects of caffeine from Diet Mountain Dew, are there any bad
consequences from drinking a liter bottle of Diet dew most days?  What are the
effects of caffeine on blood pressure? My current BP is 135/80.  My doctor wants
me to watch my BP since I have a family history of high BP.  Also, is it true that
aspartame may interfere with weight loss? Thank you for your reply.  I listen to you
on Sirius 147.

Hi, Bruce,
Thanks for your note. Diet Mountain Dew has no calories to speak of, so
the caffeine would be the primary concern.

Caffeine is a mild stimulant that can increase your heart rate. It's
generally recommended that people on heart healthy diets or people with
some GI distress issues restrict their intake of caffeine. From what I've
read, it has no long term impact on blood pressure, though it can briefly
raise blood pressure. I would think other foods would have a greater
impact on your blood pressure, like salty foods, pre-packaged
convenience foods, and smoked or aged foods like sausages and cheese.

Are you eating some of these foods in excess?

As for aspartame, I have found conflicting reports on the effects of
aspartame on weight loss, but I've attached a link to a study conducted
with the National Institutes of Health that suggests aspartame can lead to
weight loss.

http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?
cmd=Retrieve&db=PubMed&list_uids=3190220&dopt=Abstract

Hope that helps for now. Thanks for listening and please write with any
other questions or comments,

Pam Whitfield, MS, RD

From Vince, Langhorne, PA

Could you please repeat the info that you gave on diet colas on Fri
1/18/08?  My wife drinks 2-to-3 16-oz colas a day.

Hi, Vince,

Studies are showing that too much consumption of cola-type soft drinks
(diet or regular) can impact bone density, especially in women. Scientists
are trying to understand why, but one reason may be the relationship
within the body between calcium and phosphorus. When people drink a
lot of cola drinks (I have read as few as 3-4 12 ounce cans/day), the
phosphoric acid (phosphorus) in the soda pop pulls calcium out of the
bones, as the body works to maintain the balance between these two
minerals.

My recommendation is to limit these cola drinks to 12-16 ounces/day, not
much more to be safest. Research continues and we will know more in
coming years, but why take the chance, right?

Thanks for listening,

Pam


From:  DJ,  Ellwood City

Hi
My name is DJ. I listen to the Roaddog program whenever I am in the truck. I am
5'6"  I weigh 358lbs down from 375. I started my diet and I feel good. It scared me
when it finally sank into head that I might only have 11 years to live if i stay on the
fat course. I heard that truck drivers only live to 61 years old. I would not
get to see my grand kids grow thank for your inspiration.

Hey, DJ,

Thanks for your note. Glad to hear that you've developed a meal plan for
yourself. Do me a favor. Keep a food diary and send it to me and I will do
an analysis of it for you, and make some recommendations. We can see if
you're eating too much of one thing and too little of another.

Keep up the weight loss through smart choices and three meals each day.

Pam

From:  Eydie, Aurora, CO

I don't like nor do I eat a lot of vegetables but I do like most fruit. Is there a diet for
me?

Hi, Eydie,
The best meal plan is one in which you eat all kinds of foods, including
(and especially) fruits and vegetables. Both have lots of vitamins and
minerals, as well as fiber which helps your digestion and also lowers your
cholesterol. So, even if you only like a few veggies, try to include them in
your meals and snacks.

You don't give me a whole lot of information. Would you keep a food diary
for a day or two and I can do a full analysis of what you're eating? Then
you can see where you might be overeating or undereating, and we can
make some recommendations.

Pam

From: Paul, Harper Woods

I purchased a vacuum sealer to prepare meals with. It is the best purchase I ever
made and save me about $10,000 a year. What I do is when home I prepare meals
in pieces by weight. EX- 4oz of turkey, cup of rice, green beans etc... This way
everything is in portions and all you have to do is put together a meal and don't
have to way thing on the road. I can keep cooked food in my refrigerator for 2-3
months or more and not worry about it spoiling. You can write on pkg weight,
calories, or whatever and will always know how much you are eating. Works great
on fish which can go bad easy. I love cabbage so I cook it in chicken broth for
flavor. Take it out on the road, sprinkle it with no salt and use no fat, no calorie
spray butter and it is great and fills you up. Good for dinner especially because a
lot of us eat and go to bed. Thanks for your time.

Dear Paul,

You proved that focusing on your food can keep your budget under
control.  I bet you are also a profitable driver!  

Don J.
From: Craig, Altoona, Pa.

Don & Pam,  

Are there any natural ways to beat kidney stones? I hear so many things and read
different stuff and I'm not sure just what to believe. My particular stones have been
from calcium deposits. I want to beat this naturally so any advice you can give me
would be greatly appreciated!!

Dear Craig,

You can find a variety of results on research related to kidney stones, and
some of it is 180 degrees from the other.

With that in mind, the latest that I have read is:

1. Calcium may actually reduce the risk of kidney stones. So, milk, yogurt
and dairy--along with leafy green veggies may actually prevent or delay
kidney stones from forming.  At the same time, however, calcium
supplements may increase the risk of developing them. It may be that
calcium in the food form is better than the supplements.

2. BUT- you don't want too much calcium each day. Like everything, a good
balance is best...probably about 1000mg/day. Get used to reading nutrition
labels!

3. There is evidence to suggest that too much Vitamin D may lead to
kidney stones. Vitamin D is a fat soluble vitamin that is stored in the body
and can be toxic if intake is too high. Vitamin D is found in greatest
amounts in fortified milk, cheese, eggs, liver, salmon, and fortified
margarine. We can also synthesize vitamin D from sunlight.

Have you talked with your doctor about the stones? He/she may have an
opinion as well.

I'd be interested in hearing that point of view if you hear more.

Hope that helps for now,

Pam


From:  Robert, Wesley Chapel, FL

Dear Roadcookin,

I know you always say to avoid eating canned soup when possible because of the
high sodium content. If I eat canned soup on the road, and leave as much of the
broth out as possible. Does the sodium intake decrease very much or not?

Hi, Robert,

You don't need to avoid canned soup. You just need to plan your day so
that the other meals you eat don't have too much sodium. The
recommendation for sodium is 2400mg/day, unless your doctor has
advised you differently. So if you can get used to reading labels, you can
pretty much enjoy what you like to eat. Just plan ahead. If soup has
1000mg in a serving, then try to avoid foods the rest of the day that also
have high amounts of salt.

Remember that all foods can fit. The first step is becoming aware of what
you eat, and then making a meal plan that you can enjoy for the rest of
your life!

Hope that helps. Please write back if you have other questions.

Sincerely,
Pam Whitfield, MS, RD, LDN


From Robert: Dublin, Ga

What meals are good for high blood pressure?

Hello, Robert,

People with high blood pressure need to watch sodium (salt) intake.
Typically, the doctor will advise you how much sodium you want to have
each day- most likely 2000mg, or maybe 3000mg/day. (Average Americans
consume about 4000-6000mg/day.)

Try to avoid foods with high sodium content...like packaged, convenience
foods, soups, aged foods like cheese and sausage. Get in the habit of
reading the nutritional labels. Every label will tell you how much sodium is
in each serving. Be sure to note the serving size so you can determine
the amount of salt you are eating.

Also try to avoid adding salt at the table and in cooking.

Finally, exercise will help you lose weight and that will help you lower
blood pressure. Even a few pounds can make a difference.
Hope that helps for starters-

Pam Whitfield RD, LDN


From: Barb, Greensburg, PA

Hi Don & Pam
I enjoy your show and have a question.  About 2 years ago my doctor put me on
hormone treatments.  I am one of those who gains weight easily and the
medication is making it more difficult.  I have a stepper in the truck and try to follow
the weight watchers plan, but can't seem to get my appetite under control.  I cook
in the truck and use the smaller dinners.  I don't seem to be able to get the energy
to exercise.  Any suggestions?

Hi, Barb,
Have you talked with your doctor? Does he/she have any ideas?
As I read what you've written, I am wondering if you are eating enough.  
Are you eating three meals each day? Have you tried to track the calories?
The portion size is key, yes, but if you are not supplying your body enough
each day, it could cause low energy and you may feel like you are starving.
Your body could slow down the metabolism and make it harder to lose
weight. I don't know if this is the case, but it's worth considering.

Would you keep a food diary for 2-3 days? List everything you eat and
drink. Make your best guess at amounts.  I can do an analysis of it and see
where it shakes out. Please also send me some other information, like
height, weight, weight history, and the name of the hormone medication
you are taking. It would also be a good idea to talk with your doctor, who
has your medical history and would be in the best position to make an
assessment of the situation. Some medications do cause weight gain, so
your doctor may also be able to prescribe something that doesn't cause as
much gain. A variety of things to look at.

Thanks for writing,
Pam Whitfield, RD, LDN


From:  Richard, La Grange, KY

Hi Don and Pam,

I started driving 11 years ago and at that time I weighed about 220 lbs. I am 6'3"
and have a 44-inch waist. After listening to you over the last several months I
decided enough was a enough. In 3 wks I have lost 5 lbs. I have followed your
suggestions as far as portion size and healthier types of food. I hope mark and the
Open Road Gang realize what an important service you provide to the truckers. I
will try to call in and provide you with more info on how I'm doing. I listen every
Friday to you. God bless and thanks for maybe saving my life.

Hi, Richard,

Your news is terrific. Glad we could be of some help!
Please keep us posted on your progress and write with any
questions you have.

Pam Whitfield, RD, LDN

From:  Keith, Kingman, AZ

Don and Pam,

Hi guys, I'm still sticking with the right program, eating light, as healthy as I can, still
with the grilled chicken breasts, fish, turkey this and turkey that, you know, after a
week or so to get used to it, it really is good, and I season it up different each time
for variety. I’m not sure how much weight I've lost lately, but I have had to use
another notch or two on the old belt. I go to the doc next week to get cholesterol
checked again, so will let you know ASAP how that is.
The one thing you can help me with now is, I don't understand on the product
labels, how much grams or mgs of sodium or fat or cholesterol something has are
the % that it has, can you please explain it to me a little?

Thanks a lot guys
Talk to you soon
Keith


Hi, Keith,

Thanks for your notes.

Glad to see that you're trying to get a handle on sodium and
fats...and trying to read nutrition labels.  That's great.
I will review a few key things, but please keep in kind that your
doctor may want your numbers to run a bit higher or lower
depending on your medical situation, so please ask him or her
specifics for you.

With that in mind, here you go:

Sodium:

Recommendation is for about 2400mg each day. That's about a
teaspoon.  Most people get about 4000-6000mg/day. Too
much.

High sodium foods tend to be: canned foods, soups,
convenience, pre-packaged foods, aged or smoked foods like
cheese or sausage

Cholesterol:

Recommendation is for 300mg/day.  Cholesterol is in animal
foods, and we, as animals, also make our own.  Meats, eggs,
dairy are the big sources. We need cholesterol, but not too
much. Like everything we need a good balance.

Animal foods, especially fatty meats, have the highest amount
of saturated fat- the "bad" fat. Goal is for no more than
20g/day. A lot of pastries, sweets, whole milk/cream items also
have lots of sat fat.

By reading the labels, you can see how much of these items is
in a serving of food.

The percentages you see listed on the label are the percentage
of your daily need from one serving of that food.

So, for example, if a label lists 5g sat fat it will probably also
say that's 25% of your sat fat for the day, since 5 is 25% of 20.

Does that help?

Let me know, or send additional questions.
Thanks for listening to the show, Keith-

Pam Whitfield, RD, LDN


From:  Robert

I am type 2 diabetic. I am on 4 pills a day but recently my sugar level has
dropped lots. I am from 13 down to 5-7 (Canadian Values). I test my sugar
level 4 to 6 times daily. I eat breakfast and supper now nothing in between.
I don’t really over eat at supper time now and I now lost 8 pounds in 2
weeks.

Breakfast: I eat 2 eggs 2 bacon  2 toast and some home fries. I know this is
probably too much.
Supper:  I eat a grilled chicken sandwich and a medium fries from
McDonalds along
with diet pop.

As far as my pills go I reduced them from 8 pills to 4 pills on my own
without consent from a doc since I had not had time to consult a doctor. I
will be talking to one in the near future.

For the reason that I dropped half my pills is because my sugar level would
drop below 3 and even been to 1.8 where I started feeling very weak and
unable to function.

thnx for your reply

Robert,

This is important. You cannot/should not reduce your medication without
your doctor's input. It sounds like your blood sugar is going very low and
you are becoming hypoglycemic because you are not eating enough
carbohydrates.

Skipping a meal is a problem. Eating meals with mostly protein and little
carbohydrate can do this too. Maybe there are other reasons too that are
specific to you. Call your doctor.

You need to eat three moderately-sized meals with a couple of snacks. The
meals typically will have 4-5 carbohydrate servings each, and the snacks
will have one carbohydrate. The sample menu I mentioned will give you an
idea what I am talking about ( www.roadcookin.com ) The foods you eat as
carbohydrates along with your medication balance your blood sugar. You
must
not decide for yourself what your dosage should be. PLEASE contact your
doctor and also get a referral to a dietitian so that you can better learn,
understand, and use the diabetic diet.

We'll talk more about the foods you are selecting once you contact your
doctor. Please do this as soon as possible. It is very important.

Pam Whitfield, RD, LDN

From Thomas, Folsom, Ca

I'm type II, morbidly obese, truck driver. Are baby sugar peas OK?
I use with other vegs while driving instead of chips 'n' dips.

Hi, Thomas,

Baby sugar peas are a great alternative to chips. You're giving up extra
sodium and saturated fat for vitamin C, iron, and fiber. Good idea! Every 8-
10 of the larger pea pods has about 7g carbohydrates, so you do want to
count them as part of your diabetic diet, but they're a good way to go.

FYI: 15g is one carbohydrate serving. An average diabetic diet has 4-5
carb servings/meal and 1 or 2 snacks of one carb serving each day.

Keep us posted on your progress.

Thanks for writing,
Pam


From Markus, Brigham City,Ut.

I am overweight and I find that my biggest problem is snacking
constantly while I am driving? Is there something I can snack on that's
good for me because I eat all the wrong snacks I am sure.

Hi, Markus,

The best way to avoid over snacking is by eating three moderately-sized
meals each day, INCLUDING breakfast! You'll snack less if you're not so
hungry.

Meanwhile...
Within the meals and also within your snacks, try to include foods that
have fiber in them. Those take longer to be digested and will leave you
feeling fuller-longer.

A few ideas:

Carrot or celery sticks, green pepper slices, almost any vegetables: very
few calories

A piece of fruit or a bunch of grapes

A handful of nuts: almonds, peanuts or walnuts – unsalted

Even an 8 ounce container of non-fat yogurt makes a good snack.

Increase foods with fiber slowly and be sure to drink enough water with
them.

Markus, send me a full day's food diary with everything you eat and drink,
including amounts, and I'll recommend some modifications to help you
lose weight slowly. You need a meal plan you can live with for years and
years.

Thanks for writing,
Pam Whitfield, RD, LDN



From: Tom, Columbus, OH

Hi:

Please evaluate this breakfast menu that I make and take with me M-F.

In a large skillet at home:

14 eggs scrambled
3oz skim milk
4oz cooked ground sausage
Lg handful of shredded blended cheese
1 T salt  
1 T pepper

Cook together and make into 5 portion cups.

Is this OK or wrong? I started it a year ago when I was (not now) following
Atkins. This along with a 20 oz decaf is my breakfast at 5am. Then I have a
10am snack. I love my 8 oz portion cups. NO more big hunks of lasagna, or
portions of too-big leftovers. Unfortunately I have been known to eat a
second cup.

Hi, Tom,

The breakfast you describe has lots of protein (more than you need), lots
of saturated fat- the bad fat (way more than you need or want), and too
little of other foods groups, like carbohydrates. The total calories for a
one-meal portion is OK- about 600- but it would be great if you could:

*Add a piece of fruit and a slice or two of whole grain toast to the mix.

*Keep the skim milk.  It is a solid choice.

*Try Morningstar sausage in place of the sausage you're using. It has no
sat fat and is healthier for you, has a similar taste, and is certainly one you
could get used to--and enjoy.

*Try using 1-2 eggs only/day - instead of 3/day- and consider Eggbeaters
as half of the mix. They again have less cholesterol and sat fat, and mix
well in scrambled eggs. The taste is a little bit different, but if you include
some real eggs, you shouldn't notice the difference in the scrambled
eggs' taste.

*Consider 2% (low-fat) cheese too.

*You could also add a no-fat yogurt to the meal to add some more calcium
and make up the calories' difference.

I applaud your work in developing a breakfast each day. So many drivers
skip the meal entirely. When possible, try to include different types of
foods in the meal. Variety is the key. Maybe oatmeal one or two days each
week, too?

So you can see the comparison in the two meals:
Your meal                        Meal with suggested changes
600 calories                        490 calories
19g sat fat                          4g sat fat
47g protein                         40g protein
9g carbs                              54g carbs
824 mg cholesterol            255 mg cholesterol

The protein is still way more than you need in the alternate meal, but you
can see the mix of the nutrients in about the same number of calories is
much better....lower sat fat, lower cholesterol, more carbs.

See what you think, and I'd love to hear if you will try the alternative.

Just for kicks, what do you eat the rest of the day?

Thanks for writing,

Pam

From:  Denise, Myrtle Beach SC

My husband Andy who is a trucker wanted me to e-mail you my thoughts
on a few things.  First of all I want to say a diet is not a "one size fits all"
concept.  Each person has different needs whether it be low fat, low carb
or low sodium.  I am 42 and for years have been on/off low FAT diets with
no success.  The weight loss was not significant and I gained back plus
some.  A few years ago Andy and I went on the Atkins Nutritional Approach
and found immediate long term success.  Cutting out white flour, sugar,
and trans fat from our diet has been most beneficial.  With the balance of
the right carbs we maintain our weight and our blood sugar remains stable
resulting in increase energy and no afternoon slumps from previous
sugar crashes!  A point to remember is that low fat products contain MORE
sugar.  We also stay away from products containing "partially
hydrogenated oils" and "high fructose corn syrup". My doctor supports
me 100% and has been pleased with the results!
Each week I prepare Andy's meals.  He then cooks in his truck oven.  They
are nutritious and delicious.  Also, remember one baked potato is
equivalent to processing ½ cup sugar in your body which is not good for
diabetics.
We as Americans are too dependent on processed foods!  It's time to get
back in the kitchen and cook.  The sugar free honey is called Honey Tree
and is available at Super-Walmart.  A couple of TV shows geared to low
carb cooking are: George Stella on food network (he lost over 200 lbs)
and Blaine's low carb kitchen on FitTV.
Thanks.

Denise

Hi, Denise,

Thanks for your note.

Your letter is thoughtful and we agree on a number of key points.

1) I totally agree with you on personal menu plans. A "diet" HAS to
work for you. One size does not fit all.

2) Our society has grown too dependent on processed foods. We do eat
too many foods with high levels of sugar. It's amazing to read ingredient
labels and see how many ways the word sugar can be identified.

3) Many low fat foods are modified by adding sugar.

As to the Atkins diet, it will not surprise you to hear that I am not a fan of it
for two key reasons.

1) It encourages people to eliminate entire food groups that provide
essential vitamins and minerals, like fruits and dairy products. Any diet
that discourages food variety should be questioned. We need
carbohydrates-our brains run on them!  Making carbohydrate choices that
are healthy and low in the processed sugars you mention, e.g. whole
grains, fresh fruit, etc. are reasonable and intelligent. A healthy diet gets
more than half its calories from carbs.

2) It encourages diets that are too high in saturated fat- the bad fat- and
also encourages intake of much more protein than is needed by the body.
Many studies suggest very high protein diets can pull calcium out of the
bones and add stress to the kidneys and liver. The high sat fat is hard on
the heart.

People typically lose weight on the Atkins diet because they eat less
(fewer calories leads to weight loss) and because they lose water weight
with fewer carbohydrates. Just 2 cups of water equals a pound. Carbs
encourage the body to hold on to more water.

Congratulations on your weight loss and here's to a great year for you and
Andy.

We appreciate you taking the time to write.

Sincerely,
Pam

From John, Hampton, VA

I'm a type 2 diabetic, and need hip replacement. I listen to your
show and I'm winning the diet battle. Except for my Pringles (fat free 50%
less calories). I'm using anywhere between 50 to 75 packets of equal a day
with my drinks. Am i going to have a problem?

Hi, John,

Equal is a sugar substitute that has no calories and no carbohydrates, so
the number of packets you use should not affect your blood sugar. Check
out the Equal website (www.equal.com). They have a lot of good
information for diabetics including a variety of recipes.

Now, if you're asking about those Pringles...

Potato chips DO have carbs, so you need to count those as part of your
portion control. One ounce of Pringles reduced fat chips has 140 calories,
20g carbohydrates. That's a little more than one carb serving. (One carb =
15g) Be sure to keep track of how much you eat and include it in your
diabetic meal plan. Average number of carbohydrate servings per meal is
4-5.

Your doctor or registered dietitian can help you determine how many
servings you need at each meal and throughout the day.

Thanks for writing,
Pam Whitfield, RD, LDN

From:  Darren, Singer, LA

I had my cholesterol checked and my total level was 204. But my good
level was only 36. What can i eat so i can lower my bad and raise my good
levels.

Hi, Darren,

Here's a couple of basic things to remember:

To raise the good cholesterol (HDL): Exercise. Get more physical activity.

To lower the bad cholesterol (LDL): Limit the amount of saturated fat you
eat.

Sat fat- the bad fat- is in deep-fried foods, meats with lots of fat in them,
whole milk, whole yogurt, whole cheese.  Instead of deep-frying, you
should try to eat baked, grilled or broiled meats. Enjoy no-fat or 1% dairy
products.

Hope that helps.

Pam

From:  Chris, Sunnyvale,TX

I am writing to tell you about my change. In April 2003 I was 385lbs wearing
size 50 jeans. I got down to 215lbs in June 2005. I am wearing size 36
jeans. I am presently maintaining between 212 and 215lbs. My doctor is
happy to see my blood pressure at 133/82. I am also running five miles
every morning before I start driving for the day. My wife loves the new
leaner "me". I enjoy the person I see in the mirror. By the way I still am
keeping my old jeans in the truck to remind me of the person I do not want
to ever see again. Thank you for showing me a better and healthier
lifestyle.

Forever indebted to you both.

From:  Scott Tell City, IN

I listen to you on Sirius trucker. Good job. Thanks. My question is
I need 2 or 3 ideas for breakfast to help me keep losing weight. I am
border line diabetic. I have got lunch & dinner down to what I need to eat.
I drive a truck & do cook in cab.

Hi, Scott,

I'm glad to see that you are trying to eat breakfast. Getting that fuel for
yourself every day is key to limiting snacking later in the day.
Here are a couple of breakfast ideas from our sample 2000 calorie/day
menu:

Breakfast 1                          Breakfast 2

1 fruit                  1 small orange                         4-6 ounces fruit juice

2 starches         1 small bran muffin                      1 slice wheat toast
1/2-3/4 c. wh grain cereal           2/3 c. cooked oatmeal

1 fat                  1 tsp. margarine                        1 tsp. margarine

1 dairy               1 c. LF/NF milk                         1 c. NF yogurt

1 protein         1/4 c. LF cottage cheese               1/4 c. egg sub.


Hope that helps,
Pam Whitfield, RD, LDN


From:  Phil, Coffeyville, KS

Hi! I hear you on the Sirius radio trucking station at times.  Keep up the
good work.  I went from 400 pounds to 247.  It took me a year at 1200 cal's a
day.  I didn’t have much trouble doing this.  I was team driving and was
only awake 12 hours a day so eating 3-4 small meals was no problem.  Now
I drive solo and I'm up for 16-20 hours and put on 40 of the weight I lost.  
Any ideas?

(((Phil sent Pam a brief food and lifestyle diary)))

5'10"
Weight now is 280.   
Ham, tuna or turkey sandwiches mainly.  About 8 sandwiches a day comes
to 1200 cals.   More than I should of Diet Pepsi and crystal light.  No snacks
unless I naw on a bag of sunflower seeds once in a while.  A subway
sandwich once in a while. 1 or 2 a week.  Activity is unloading boats off
trailer. 3 hrs a week and walking to the truck.
Thanks
Phil

Hi, Phil,

1. 8 sandwiches cannot equal 1200 calories unless they are very very
small. A slice of bread is usually somewhere between 80-120 calories per
slice, depending on the bread. (Start checking out the nutrition labels for
serving size and calories per serving.) Hope you are looking for higher
fiber bread, too (2-3 grams per slice). Just a few ounces of the meats you
mention will be 100-200 calories minimum. So, each sandwich is likely to
be at least 300 calories, probably more like 400+. At eight per day, that's
2400-3200+ calories just from sandwiches. At your height, and planning for
weight loss, your calorie intake each day should be no more than 2200
calories, unless you have more physical activity than you describe (or
other medical conditions that warrant increased calories.) As you lose
weight, that calorie need may decrease to 1800-2000.

2. General recommendation is for 3-4 smaller meals each day that include
a variety of foods...not just sandwiches, but fruits and vegetables, milk or
yogurt, whole grains and starches, other protein sources. It sounds like
you are eating sandwiches only which means you are missing the vitamins
and minerals you would get with more food variety. Check out the 2000
calories sample menu on our website to get some ideas of ways to include
a variety of foods.

3. Look for ways to increase your physical activity unless your doctor has
suggested this would be inappropriate. As you build muscle mass and
decrease fat and pounds, you will burn more calories and also decrease
disease risks.

Let me know how you do-
Pam Whitfield, RD, LDN

From:  Donald, Arlington, TX

I called and said I only eat one good meal a day. I only eat sweets every
once and while. I can't stand plain water so I don’t drink it. But my downfall
is that I drink Cokes but I drink 4 liters a day since I work at night. I need to
lose about 100 lbs. I currently weigh 275lbs. Please help.

Donald,

You can do the math by looking at the nutrition label on the bottle.
But to save you some time, here's the short cut:

34 ounces in a liter
136 ounces in 4 liters
12.5 calories in each ounce of Coke
1700 calories in 4 liters of Coke
11,900 calories from 4 liters Coke each day/7 days per week
11,900 divided by 3500 calories/pound= 3.4 pounds per week

Just from one item in your meal plan.
Any chance you'd be willing to cut back?

Pam

From:  Harry, Osceola,WI

Just thought I'd share a recipe with you for soup (crock pot ).

I use beef brisket cooked on low for 7 hours with 1 cup water. Then let it
cool to scrape the grease from it and the water used. Then i "shred" the
brisket and put it and vegs that have been diced or chopped to crock pot
with water and beef flavor  ( natural even ), add vegetable juice to desired
consistency. Let cook till all vegs are done. Tastes better than anything
you can buy in a store is cheap and has personal flare. ( even reheats well
)

Harry....this looks tasty and warm!


From: Mark, Brooksville, KY

I have been looking at your recipes and wanted to know if there was
anything like fish or chicken or pork you can bake in the small ovens… the
small ones you buy at truck stops. Thanks mark

Mark,

If you're talking about the Burton Oven...well, you can treat just about any
oven recipe (baking, that is) for chicken or pork as if you were cooking at
home.  According to the manufacturer, the Burton will heat up to 325 to
350 degrees.  That's the normal baking temp.  Don't forget to use the
aluminum liner pan!  

For pork, go to the website (Roadcookin' Recipes) and scroll down to

"Not the Cold Shoulder" Pork Roast
Shroomy Chops and Spuds
BBQ Pork Chops and Beans

For Chicken, scroll even farther down for

Blue Plate Chicken

or

Cajun Chicken

I exclude fish because I tend to broil or grill fish rather than bake it.

Thanks for the note.  Hope you had a great Thanksgiving!

Don J.

From: Gwen, Bedias, Texas

Hey Pam,
Thanks for what you do. Just wanted to pass on an idea for something I do
on my truck for exercise when I can't get out and walk safely during the
day. I have a Gazelle. I keep it folded and secured at the foot of my bunk.
When I get ready to use it, I flip my mattress up on the side and stand the
gazelle on the mattress platform. I usually will watch the news or a TV
show and before I know it 20-30 minutes pass quickly. I wish there was a
way the listeners of Open Road Cafe could identify ourselves out on the
road so that we could possibly just have someone to take a walk with or to
be a buddy at mealtime. Hey Thanks for what you do.

Dear Gwen,

Thanks for your note.  I took a look at the Gazelle out on the Internet.  It
looks like a convenient and portable piece of equipment.  Obviously you
have to make sure that you are using it on a secure and steady platform.  
But, you're able to use it in the comfort of your "home" on the road!  And
you're getting a solid cardio workout!

As for your request...Pam and I have been thinking about putting together
a way for Roadcookin' listeners to identify themselves so that they can
workout together, relax together, eat together and generally get onto
living a better lifestyle together as they travel separately down the road.  
Maybe something called "MealMates".  We realize just how tough it can be
when you are away from home all those days and weeks at a time.  You
need support, friendly voices and a willing ear or two. This will be a
program that we'll be focusing on over the next several months!

Thanks for your kind words.  We appreciate your feedback, your loyalty to
Roadcookin' and your desire to live better!

Don J.

From Benny , Hondo, Tx

Would like to submit a food survey for your comments. For Breakfast
2eggs, 2 sausage patty, 2 pieces buttered toast, occasionally one small
oatmeal fruit for lunch apple &carrot for dinner hamburger steak(8oz)small
baked potato small salad water for drinks with all meals please let me
know what i need to change or add to lose weight. thanks

From Benny, Hondo, TX

In answer to your question my height is 5'6" weight is 214 and have cut
back on the snacks but do have snacks on occasion are trying to snack on
fruit rather than sweets. Its really hard to eat the way you suggest due to
the fact that there are not that many places where I can stop that many
times a day maybe this will help you more. thanks


Hi, Benny,
Thanks for sending your food diary. For your height and weight, you need
about 1800 calories each day. You WILL lose weight if you eat 1800 calories
each day. Based on the diary you sent, the foods you ate contained 1400
calories that day, which is too little for you. My guess is that you didn't
really list EVERYTHING you ate! It's very easy to do. We all underestimate
what we eat- that's part of the problem. Drinks, for example, can add a LOT
of calories to the day, especially regular carbonated drinks. You said you
had drinks, but didn't indicate what they were- or how much. So as you
work
on your meal plan, try to list EVERYTHING! The first step to losing weight
is really being aware of all the foods you eat and drink!

Looking at what you did list, a few thoughts:

1. It's great that you are eating breakfast. BUT- the eggs and sausage have
a lot of saturated fat (the bad fat) in them. In fact, your day, even
underestimated, had too much of the bad fats. If you really want to have
eggs and sausage, try Eggbeaters and something like Morningstar
sausage. The
taste is a little different, but you'll be surprised how much you will enjoy
them. The oatmeal you sometimes have is also a good choice. (But, keep
eating breakfast. That's terrific!)

2. You need more to eat for lunch, or you will get hungry and start
snacking. An apple and carrots is a good start, but you need a full meal.
Try to have some lean protein, some good starches (a sandwich on whole
grain
bread could be good), and maybe a lowfat/no-fat milk or yogurt (8 ounces)
to
go along with the fruits and veggies.

3. The 8 ounce steak at dinner is OK, but hopefully you are having chicken
and fish frequently as well (Baked or grilled, not fried). The baked potato
and the salad is good, especially if the salad has some great fresh veggies
in it. Salad dressing? Did you use salad dressing? And did you put
toppings
on the baked potato? (You can see how little extras start to add up.)

Final thoughts:

Eat more fiber. You need 20-35g/day. You had about 9g. Fruits, vegetables,
and whole grains are all good sources. Increase slowly so your body isn't
too surprised by the side effects.

Watch the saturated fat. Think lean meats, 4-6 ounce servings, and
lowfat/no-fat dairy.

Don't forget the carbohydrates- more whole grains, fruits and vegetables.
You had a good start, but you need more. A sample day might have 50-60%
carbs, 15-20% protein, 20-30% fat. Your list measured out to 31% carb, 28%
protein, 41% fat. So you need less protein and fat (especially sat fat) and
more good carbs. These will support your fiber needs mentioned above
too.

Benny, good for you for doing the food diary. Send another day's diary
once
you've had a chance to think about any changes you are able to make.

Pam


From: Clint , Reeds Spring, Mo

I'm a 41 y/o male 6' and 300 lbs take blood pressure med. The only fat I
have is in the stomach area I'm fairly muscular everywhere else, this trend
runs in my family, what type of nutr. menu and plan would be a good one
for me, I would like to get rid of my "BELLY" by summer if I could, I should
also mention that I use a dietary supplement called XANGO, it is a juice
and it is amazing if you haven't heard of it check it out on the web, thanks
for your advice on the open road cafe. It's an inspiration.

Hi, Clint,

Thanks for your note. Based on your height and weight, and your desire
and
need to lose weight and abdominal fat, you'll want to create a meal plan for
about 2400 calories each day. We have a sample 2000 calorie meal plan on
the
Road Cookin' web site where you can see a day's worth of moderate sized
meals. You can have a few more foods each day for those extra 400
calories,
but watch the portion sizes. We will be adding a section on line soon that
gives the amount of calories in servings of different foods, so keep an eye
out for that. In the meantime, get used to reading nutrition labels so you
can see the number of calories in a serving.

Good for you on working, too, on the "belly" fat. Men with a waist size
larger than 40" are at greater risk for developing diseases. As you lose
weight, your waist will be smaller too, and that will help your overall
health.

As for xango, check out the following site:

http://chetday.com/mangosteen.htm

This website basically describes xango as an "overpriced fruit juice." The
nutritional info I've been able to find lists very little nutritional value
in this product and it is very expensive, running from $25-$40/bottle.
Clint, it sounds like you'd be better off with a small glass of fruit juice
or a piece of fruit than this supplement. This Friday, we will be talking
about various supplements that drivers have heard about or are taking.
Hope
you'll tune in Friday at 8am CT.

From: Ken ,  Dunedin, Fl

My cardiologist noted my potassium levels were low, and I should bring
them up.  I know bananas are a good source. On the truck, lots of bananas
will spoil, so will banana chips supply the same, or is there something
also?

Hi, Ken,
Potassium is found in fruits and vegetables as well as some other foods.
Here is a sampling of high potassium foods:

Fruits:
Apricot, Avocado, Banana, Cantaloupe, Dates, Honeydew, Nectarine,
Oranges,
Plums, Raisins, Rhubarb

Vegetables:
Artichokes, Dried beans, Broccoli, Brussels sprouts, Celery, Legumes,
Lima
beans, Mushrooms, Potatoes, Tomatoes

Other foods:
Bran products, Chocolate, Coconut, Granola, Molasses, Milk, Nuts & seeds,
Tea

A small banana has about 89 calories and about 15% of the potassium
needed
for a day. One ounce of banana chips has about 145 calories and about 6%
of potassium needed for a day.

So, I'd suggest the banana. You get more for your calories.

Hope that helps, and keep in touch with your doctor on your potassium
levels. Eating high potassium foods certainly can  increase your potassium
levels, but remember that potassium can be low for a number of reasons
beyond dietary intake, and only your doctor can determine other causes.

Thanks for writing,
Pam

From: Peggy, North Branch, Michigan

Hello, I am writing for my husband Richard. He drives truck OTR and is
having a hard time finding time, place, and healthy foods to help him loose
weight. He quit smoking 9 weeks ago, and has put on over 40 pounds. at
6'1 and approx 276 (he wont get on the scale)his back is killing him, not to
mention the fact that he can not fit into his clothes has gotten him very
upset. It seems like all the weight he is putting on is just in his stomach.
What can a busy driver do to clear up the weight problem before he starts
smoking again.

Thank you distressed wife, Peggy


Hi, Peggy,
Thanks for writing, and congrats to Richard for quitting smoking. That's an
incredibly important step to good health. Now, let's see what Richard can
do
to eat healthier and lose some of those pounds. First, if he has had a visit
with his MD lately, perhaps his doctor has given him some guidelines. By
all
means, go with the doc's recommendations because he/she has detail I do
not
have- like lab results and a physical examination to go on. Having said
that...

At 6'1", Richard's goal weight is going to be down near 200#, but he
shouldn't try to lose it all at once. It didn't go on at all at once, and
it's going to take time to lose it. One pound at a time. One pound a week is
a good way to go. If he chooses a menu plan that's too restrictive, he will
not be able to stick to it and he will become discouraged and eat more.
Having you as a member of his support team is critical.

From my calculations, 2300 calories each day would give Richard the
nutrition he needs and still help him lose weight.
Take a look at the website (www.roadcookin.com ) and check out our
sample
2000 calorie menu. That will give you some ideas for moderately sized
meals
plus a couple of small snacks. He'll also have another 300 calories each
day
on top of that plan for snacks and a bit more food at meals. But count the
calories and watch the portion sizes. Drinks count too.

The key is to have enough foods that he likes in the menu. Make a list of
his favorite foods, and see how they can fit into the meal plan. Watch the
portion sizes. That's the biggest place we all go astray. Go for 8 ounce
glasses of milk, not 20 ounces, and go lowfat/no-fat. Go for lean meats,
like chicken and fish. Baked or grilled, not deep fried. On chicken and
fish, 6 ounces at a meal is better than 12-16 ounces. Even though chicken
and fish are healthy, the large portions sizes add to the calories. Keep in
mind that losing a pound each week means not eating 3500 calories that
would
have been eaten. It adds up quickly,
Start reading nutrition labels, and you'll see how the calories add up (or
can be decreased.)

Watch added salt/sodium. That's especially heavy in convenience foods
and
aged foods, like smoked sausages and cheeses.
Eat more food with fiber...in fruits, vegetables, and whole grains. Fiber
improves digestion and lowers cholesterol.

The website has a number of tips that you'll see...but a few ideas for
snacks, so that he can choose something healthy instead of a candy bar or
pop:

Try a handful of nuts (almonds, peanuts or walnuts) each day. Carrot sticks
and celery sticks are great and can be eaten in great quantity. If he
doesn't like them without a "dip", try a no-fat salad dressing. A small
piece of fresh fruit 2-3 times each day is a good snack, but stick to the
portion size. Fruits are great foods but the calories can add up if you eat
too much. Again, watch the portion sizes. Orange juice, for example, is
very
healthy, but have 4-6 ounces, not the 20-ounce bottle--too much
concentrated
sugar in the large serving.

You didn't mention whether Richard cooks in the cab or stops at
restaurants
along the road. If he can cook in the cab, check out some of Don's recipes
on the website.

Let me know if this helps out for starters, and if you have other questions.
Take each day as it comes, and if Richard has a bad food day one day,
remind
him that the next day is a new one.
He can make progress, slow but sure, especially with your help.

Thanks,
Pam

From: EDD, Hickory ,NC

I listen to your show as often as I can and I really enjoy it I would like to be
able to get a copy of the book One Pan Gourmet.

Dear Edd,

Thank you for the tip o' the hat.  You can pick up a copy at Amazon or most
bookstores.

Don


From: Richard, Jefferson, Ga

Are all multivitamins the same? liquid or pills?  Thanks

Hi, Richard,

Good question on multi-vitamins. They are not all the same, but it's
difficult to know much more than that. The big thing to remember is that
multi-vitamins and other dietary supplements are not regulated by the FDA.
That means that the information contained on the nutrition label may or
may
not be accurate. There may be less than what is promised; there may be
more.
There may be other ingredients not even mentioned. When making a
selection,
consider companies with longer histories of reputable business.

For the moment, however, let's assume that the nutrition label is correct.
Watch out for mega doses of vitamins and minerals. One should not
regularly
take more than 100% RDA for anything unless specifically instructed to by a
doctor. While the body can excrete some excess vitamins, others can be
toxic
in large quantities. Many supplements promise great potency in this or that
by providing 1000% of this or that. Chances are you do not need that much,
do not want that much, and are paying considerable money to purchase
something unnecessary or even harmful for your body.

Finally, a menu plan that includes a variety of foods will probably cover
most of your nutrition needs. If in doubt, a general multi-vitamin
supplement- one each day- may be a good idea.

From Felicia

First - A HUGE THANK YOU for what you are doing. How much does
nutrition change in foods when they are dehydrated/dried or freeze  
dried?

A: Felecia, thanks for your note. We enjoy hearing from you.

Freezing, drying, and canning can be just as nutritious as fresh, as long as
the processing happens quickly and safely. Nutrients can be lost when
fresh foods are harvested and held for longer periods of time. Food that
is commercially purchased should not have nutrition issues; however, you
can check out the nutrition labels on packaged items to see just what is
contained in them.

Pam

From:  Jan , Hamilton Ontario, Canada

I spoke with you last Friday in regards to truck stop comfort foods. The
biggest thing that I find in American Truck Stops (note I say American as I
have never had the same problem in Canada) is that it is almost
impossible to get a good variety of fresh fruit.  You can sit in any truck
stop in California and get only melons & grapes.    Yet you are looking out
the window at orange groves, grapefruit and maybe even strawberries.  
Why if they grow it they can't get it to the tables.  I so often want grapefruit
for breakfast as that is the only meal we eat in a truck stop.  It is never
(especially now that TA bought out Rip Griffin chain) available either on
the buffet or the menu.  When I ask, I am told it is too expensive.  Why
then can I get it in almost every Canadian truck stop where it needs to be
shipped even further as we don't grown it here.  
I mention Rip Griffins mainly the one in Texas south of Austin as they use
to have the best cold breakfast buffet with approx. 10 kinds of fresh fruit
and cold cereal along with 4 types of juices all for approx. $6.  I would pig
out as I knew that was the last I would see till I got home.
Maybe in your discussions with the truck stops this could be mentioned.  I
think if it is there to be eaten, people will purchase it.  I know I will.
Thanks again and keep up the good work.  
Jan
PS, can't listen today as we just got home.


From: Shirley, Minnesota

I have Type II Diabetes and my doctor has not sent me anybody for meal
planning so what can I do for this?  Do you have any meal plans to go by?

Hi, Shirley-
Thanks for your note.

Ask your doctor if there is a registered dietitian that he/she can refer you
to OR if there is a diabetes education program that you might attend.

You want to find out how many carb servings you need to have at each
meal,
as well as at 1-2 snacks each day. It's important to hit that number pretty
close so that you can keep your blood sugar within a fairly tight control.
Typically, depending on your weight and height, that number of servings
will
be between 3-5 per meal, but your doctor or an RD can tell you for sure.
It takes a while to get a handle on what a carbohydrate serving is, but you
can start to familiarize yourself by looking at nutrition labels. Every 15
grams of carbohydrates (not sugars) is one carb serving. It's important to
count everything you eat.

We have a sample 2000-calorie menu on our website (www.roadcookin.
com).
While this may not be the correct amount for you, it will give you an idea
of what a day can look like food-wise.

You could also check out the American Diabetes Association
(www.diabetes.org) website. It is loaded with lots of good information and
ideas.

Hope this helps. Please let us know if you have other questions.
Pam Whitfield, RD, LDN


From:  Robert,  Tennessee

I went to a website u were talking about nal.usda.gov you said we could
find a lot of info on what foods we  eat but i couldn't find where to look
once i got their or did i go to the wrong website?

Hi, Robert-

The site link is actually a little bit longer than what I mentioned on the
Road Cookin' show Friday. Here is the actual link. Once there, you can
type in whatever food for which you want to see nutritional values, and
the info should come up immediately. Let me know if you have any
problems.

Thanks,
Pam

http://www.nal.usda.gov/fnic/foodcomp/search/


From:  Mike, Superior WI

Hi,I was reading through the notes from the road, and saw the one about
exercise or lack of,cant remember the exact web address but do a search
for the "miracle seven". It is exercises that can be done in the cab of the
truck with no equipment, and they do work. I do them myself, just thought I
would pass this along. By the way what is the time and channel of your
show on Sirius, i stumbled across it once and haven't found it since,
Thanks

Hey Mike....Tune in to Sirius 138 at 8AM Central Time.  We're on with Mark
Wilis from 8 to 9.  Thanks for the tip on the exercise.


From:  Russell, Or

Pam I'm a 28 year old trucker that can't seem to stop putting on weight. I've
tried several diets.. Atkins and such. i seem not to be able to achieve any
good progress. I'd like to chat more about any suggestions you might
have. I'm truly scared for my life. Thanks I enjoy ya'll's show on Sirus.
Thanks Russell!

Hi, Russell-
Thanks for writing to us.

Keep a food diary for a day or two. Write down everything you eat--how much
you
eat of each thing. Be sure to include sauces or seasonings, and also anything
you
drink and how much. Also note if you eat alone or with someone and where
you eat--in the cab- at home- in a restaurant...and how you are feeling when
you eat that particular food. Are you relaxed, under stress, what's going on.

Also tell me a little bit about your weight history, (what did you weigh in high
school?) whether you have any medical concerns, when you last saw a
doctor and if you had blood drawn...and if you know your cholesterol, etc.

Maybe we can take a look at what you're doing and see if something jumps
out that can help you get going in a new direction.
I look forward to hearing from you!
Pam


From: Harry,Phoenix, Az

I'm new to trucking (2 months), and this has been one of my biggest fears
about the profession.  I'm 41 years old and pass for 25-30 - and if I don't say so
myself, look Absolutely Fabulous!

This would not remain true if I blimped out.  I've spent more than I wanted to
initially to get the refrigerator, and make sure to buy groceries for the road,
and minimize truck stop food.  Even bought a baby George Forman type grill.

Anyway, I'm emailing because you wanted to know stories, why, etc.  Most
people won't mention this, I guess because it's not a politically correct hot
spot, but another big concern with eating at truck stops regularly is the
expense.  A ham and cheese sandwich you can make for @ 1.00, buy at
Wal-Mart for 2-3, sells at most truck stops for 5 or more.  Ouch!

I, personally, am a major cheap wad.  I'll spend a fortune on certain toys,
but hate to spend it on food!

This is, as I mentioned, one of the reasons I get groceries.  Significantly
reduces the cost/meal while on the road.

Thanks for the info - I've added you to my Favorites so I can check back
regularly.

Dear Harry,

As a result of your note, we contacted both Flying J and Petro. Here's what
they had to say...


From:  Bill W. at Petro
Sent: Tuesday, May 31, 2005 11:14 AM
To: Don Jacobson
Subject: RE: Healthy Eating Options for drivers


Don,  The biggest item we offer for the drivers is our fresh salad bar
available 24 hrs. day.  We offer fresh vegetables and fruit.  Several
items off the menu are grilled fish, chicken and beef which have no
breading and the potatoes can be sub. for other veg. items.  We offer
smaller size steaks as well as larger for those wanting less. Our milk
has been 2 % for several yrs. in response to less fat in milk.  We added
several salads with chicken on our latest menu in Feb.

We offered exercise rooms at several of our facilities a few years ago
and they were little used by the drivers.

Tks. Bill

From: Rich M. at Flying J

Hi Don,

On the food piece, we continue to offer salad bars with many fresh
vegetable, fruit options and sugar free jello.  We also continue to offer
our Guest's the ability to replace any side item with a choice of steamed
vegetable, raw vegetable, cottage cheese, sliced tomatoes, etc.  In
addition, if guest's have a special dietary request we try to accommodate
their requests on a case by case basis (this is also printed on our menus).
Beyond this, we have not developed any items that make any specific health
claims i.e. low sodium etc, since the "carb friendly" items we introduced a
year ago.  Two weeks ago we introduced a new fresh fruit and raw vegetable
plate available at any location 24 hours a day though.

To my knowledge, we don't have any plans to add health clubs to our
facilities, but if I hear differently, I will let you know. - Rich


From:  Jan,Stoney Creek, Ontario, Canada

We have just started reusing our Burton Lunch Box and have also started
using the oven bags.  I prepare the food and put it in the bags prior to leaving
home.  My problem is where can I find the small oven bags as I have only
been able to source out the large ones and then have to cut them down.  
Even the Reynolds web site only give two sizes.
Any help would be appreciated.  My husband & I do a rounder a week to
California so store access is not too much of a problem.
Jan

Any tips?  Send them here.


From Stephan , Winnipeg, Manitoba, Canada

Hi Don And Pam

Love your spot on Open Road. My wife and I drive team and eat very few meals in
the restaurants. We have moved up from the Burton oven, which served us well for
many years and now use a microwave in the truck. We try to eat right and are
doing not too bad but we have to do the exercise thing more regularly.
I now have a small propane single burner and a cast iron fry pan to go with the
microwave. We wanted to start eating more fish but cooking it in the truck is a bit
too smelly. The outdoor fish fry works good and I have got a few recipes that are
easy and fast to do. My salmon one is great.
My question for you both is what oil is better Virgin olive oil or peanut oil or
vegetable oil?
I do limit the oil but it is required.
Steve

Dear Steve....

What a great email!  I'm sharing this note with Mark and Elizabeth.

You are right on the program, especially with your grilling idea (notice I
said grilling when you said 'fish fry').  As for oils....

Vegetable oil is not a good idea...because the term 'Vegetable Oil' is a
cover for 'whatever oil we can get'.  You just don't know what is in the
bottle.

As for the others....

Olive oil is your best choice as it is a great source of Mono-unsaturated
fat....almost no saturated fat at all.  Peanut oil is OK.

But I want to emphasize grilling not frying.

Bottom line is, you can use the oils as seasoning.  I have a vacuum
marinader by Vacu Vin.  Simply put our fish, chicken, whatever into it...add
a tablespoon or so of the oil and whatever spices I like.  Close it up.  Give
it a good shake or two to get the meat coated with spices and oils.  Then I
pump out the air.  That opens up the pores in the meat and one minute of
marinading is the same as 1 hour in a bowl.

Then put those fish steaks or chicken breasts on the barbie!  Remember
that fish cooks fast...so figure no more than about 3 minutes per side
unless it is really thick.  Chicken...longer...a lot longer...until it is white all
through.

A lot of our listeners use a George Foreman grill in the sleeper.  I use one
at home...you still get the "fishy" smell...but it does cook both sides at
once...so you are talking about a 4 minute...or so...cook.

Thanks for writing.
Notes From The Road