2/13/10: ROADCOOKIN' On The Lockridge Report 2/15
ROADCOOKIN' will stop by The Lockridge Report on Sirius 147/XM 171 on Monday,
2/15/10 at 2PM Central Time to talk about Cancer and Pop and Type 2 Diabetes.
1/15/10: ROADCOOKIN' on The Lockridge Report 1/18
ROADCOOKIN' will stop by Evan Lockridge's show on Sirius 147/XM171 on Monday
1/18/10 at 1PM Central Time. They'll be talking about salted foods, Taco Bell and
portion sizes. Tune in and call in with your questions!
1/4/10: New Audio Links For Roadcookin' Express
Click below for a couple of new "Roadcookin' Express" featurettes.
12/29/09: Roadside Dietitian On How To Avoid Ghoulies in
December Driver Health
Check out this month's issue of Driver Health for the latest edition of the Roadside
Dietitian. This month Pam and Don talk about the easiest way to avoid getting sick on
the road.
Click below to connect to an electronic copy of the article.
http://driverhealth.org/DH/VOL/0112/RoadsideDietitian.cfm
11/10/09: Roadside Dietitian On "Eight Ways To Get Started
Losing Weight Today" in Driver Health
This month's issue of Driver Health magazine features the latest from the Roadside
Dietitian. Pam and Don give you pointers on how to get started losing weight today!
Click below to connect to an electronic copy of the article!
http://driverhealth.org/DH/VOL/0111/RoadsideDietitian.cfm
10/23/09: BTTV Blog Spot Link
Who is responsible for the Overweight Epidemic? Check out latest blog
posting from Don at
October Blogspot on Big Truck TV
10/2/09: Roadside Dietitian Talks SALT in Driver Health
Pam and Don discuss the implications of Sodium in the Heart Healthy diet in the
October issue of Driver Health available at truck stops everywhere.
Use this link to read a "soft" copy of the piece...
http://driverhealth.org/DH/VOL/0110/RoadsideDietitian.cfm
8/24/09: Roadside Dietitian column debuts
A new column "The Roadside Dietitian" debuted in the premier issue of Driver Health
magazine. The monthly column will offer thoughts on driver nutritional health and
cooking tips to make lives easier on the road! Click the link below aand look for "The
Roadside Dietitian" on the Table of Contents on the right of the page..
http://driverhealth.org/DH/
8/5/09: ROADCOOKIN' Reasearch on OTR Weight
Finally chased down a pdf of Pam's breakthrough article on driver weight and nutrition.
If you have Acrobat Reader, you can see it by clicking the link below. This is from The
Journal of the American Dietetic Association (12/07).
7/13/09: Performance Issues Drag Down Overweight Drivers
For all too many, the bottom line is the only figure that matters. Having talked the OTR
overweight epidemic, I have heard it, lived it. You know, the quick response by
someone shooting down a wellness program proposal with a Pontius Pilate-like verbal
hand washing that goes, “Fat drivers, thin drivers…the load still gets there in the same
amount of time.” That’s true…to a point. But, new research points to a disturbing
fact… drivers who eat unhealthy diets…and drivers who are overweight or obese can
certainly be in that group…have significantly slower reaction times than drivers who
have healthy eating patterns.
To repeat…research out of Denmark supports the link between healthy eating and
safety. That is something groundbreaking…most research on OTRs focuses on the
health consequences of overweight. This news puts life into the statistic highlighting
that 86% of American OTRs are overweight and 57% are obese (Whitfield et al, “Truck
Drivers…, Journal of the American Dietetic Association, 12/07). Yet the connection
between diet and alertness seems pretty clear when you come right down to it.
Our brains are affected by how we eat. Carbohydrates are the fuel that powers our
brains, and complex carbs are the high test stuff that keeps our inner eye focused on
maneuvering 80,000 pounds of whatever down a super slab. Problem is, there are
way too many OTRs who are running the HOS to the max and getting by on one meal a
day and a load of simple carbs like a liter or two of Mountain Dew and candy bars.
Sure you’ll light up for 45 minutes or so…but the crash is coming…and it could be
more than metaphorical.
Back to Denmark… lifestyle consultant Mette-Marie Linding became interested in the
link between performance and diet after she was contacted by a trade union dealing
with an overweight driver who was having problems breathing while shifting gears.
Later, Linding launched a study in conjunction with the Danish Transport Union. The
goal: to document how a driver’s diet influenced his reaction time.
Linding’s methodology was rigorous. She divided her test subjects of “normal” Danish
truckers into two groups. The first cohort was placed on a healthy diet that emphasized
a regular eating schedule. The others continued eating as they usually did. Then over
a period of 12 days, all study members’ reaction times were tested in a simulator. As
early as Day 2, the regular diet/meal pattern group started to lag behind those in the
experimental group. By the end of the study, drivers who ate regular healthy meals
had reaction times that were 16% faster than the control group.
It all came down to brain function. The wild extremes in blood sugar experienced by
the group making poor food choices and eating “on the fly” resulted in mood swings,
headaches, increased stress and, (surprise-surprise) reduced concentration. For
those who tried the “radical” diet of regular and balanced meals, added benefits
beyond improved reaction time included a significant reduction in the incidence of high
blood pressure and high cholesterol…all in just 12 days.
Those sorts of results were bound to get the attention of the trucking industry. At
Volvo Trucks in the Netherlands, the company has included health as a compulsory
course in all driver training programs.
"Since there is a strong link between food and traffic safety, we felt that it was important
to put health firmly on the agenda. Overweight is a serious problem among commercial
vehicle drivers owing to the highly static nature of their work. At the same time, many
drivers want to be healthier but simply don't know how to set about making the
necessary change," says Charles Engelaar of the Volvo Trucks marketing department
in the Netherlands.
"Having healthy drivers is also healthy for society in general. What is more, there's
money to be made. By reducing the risk of accidents, the trucks can spend more time
on the road and the company avoids losing time, money and reputation when their
vehicles are in the workshop for repairs," emphasizes Charles Engelaar.
So think about it...the load you may be hauling in your life could determine how quickly
you react to stop the load you're hauling in your job.
6/25/09: ROADCOOKIN' Now Available At Marten Stores
The folks at Marten have begun stocking the Roadcookin' book at their retail stores
around the country. Stop into your Marten terminal/operating center and ask for your
copy.
5/27/09: Another Roadcookin' Blog
Roadcookin' has joined the Get Loaded family of bloggers. Here is our latest editorial
musings:
And, we've posted another recipe in Tachoblog...take a look!
http://www.tachoblog.com/health/tachoblog-roadcookin-stir/
Let the blog-masters know what you think!
5/23/09: New Roadcookin' Blog Posting
Check out the Truck Driver's News website for our blog about "Being Honest About
Your Weight." Scroll down to find it!
http://www.truckdriversnews.com/
Good looking site!
5/22/09: A Great Support Group
Truckers For A Cause is a group of OTRs who are trying to take charge of their lives
and health by taking charge of their food. The 80,000 pound club ('Trying to get
80,000 pounds of unwanted freight off the road') is a great idea. Check out the web
site. Join if you feel it!
http://www.truckersforacause.com/Home_Page.html
5/18/09: ROADCOOKIN' Now Available at Werner Store
Werner Enterprises has started stocking "Roadcookin': A long haul driver's guide to
healthy eating" at its Company Store location in Omaha. If you want it on the shelf at a
Werner Store facility (or for that matter, any carrier's store), ask the manager to stock
ROADCOOKIN'.
5/13/09: New Euro-blogs for Roadcookin'
Check out Roadcookin' blogs at
http://www.tachoblog.com/health/healthy-meal-tachoblog-roadcookin/
http://www.roadtransport.com/blogs/transport-operators-blog/2009/04/roadcookin.html
You'll be getting a euro flavor as ROADCOOKIN' goes worldwide!
4/30/09: ROADCOOKIN' Opens YouTube Channel
You can now catch the Roadcookin' videos on YouTube. Just click on
http://www.youtube.com/user/Roadcookin
to watch segments of your favorite Roadcookin' TV Show.
4/29/09: ROADCOOKIN' Featured in May Trucker's News
Turn to page 42 in your may issue of Trucker's News for a great piece about the new
ROADCOOKIN' book. Don't forget that you can use the promo code "tnews" to save
$2 when you order from Roadcookin'!
Here's the link right to the review...
http://www.digitalmagazinetechnology.com/magazineV2.0/?KEY=truckersnews-09-
05may#page=41
4/26/09: New Link for "Portion Distortion site
Visit
http://hp2010.nhlbihin.net/portion/
to see a couple of different slide shows that illustrate the difference in portion sizes
between what we ate 20 years ago and today!
4/13/09: Roadcookin' Book Now Available At Prime's Store
The Prime Company Store is now stocking Roadcookin': A long haul driver's guide
to healthy eating. Stop by when you are at the big house in Springfield, MO and buy
your copy! An unashamed plug, we know...but...
3/18/09: Oxford Obesity Study is Wake-up Call to OTRs, too!
This study validates what we have been saying for years...that overweight and obesity
are major risk factors for heart disease, type 2 diabetes and early death. Here's a link
to use to reach the article. Scroll to bottom of this page for BMI chart.
http://www.usatoday.com/news/health/weightloss/2009-03-17-obesity-death_N.htm
1/26/09: Roadcookin on Twitter
OK...trying something new. TWITTER...It is a way for people to send quick messages
back and forth within a community of followers..and follow people as well. CNN Uses it
on the afternoon show with Rick Sanchez. Anyway, Don wanted to get a trucker
community going. So, if you want, join Twitter at www.Twitter.com
You'll find Don at www.twitter.com/Roadcookin . Start following and post a reply. Invite
your friends to join in!
10/7/08 How to eat on the Road and SAVE!
On today's Roadcookin' we will discuss how you can eat right (1,800-2,000
calories/day) and save money in the process. See below to learn how you how could
save nearly $4,900 a year!
A Sample 2,000 Calorie Day
Prices as of 5/29/08. Volume purchases when possible. Cost factored by
portion size. IE…Chicken at $3.49/lb. Portion is 4 ounces or $.88. Prices
rounded up. Drinks are low cal pop or coffee/tea w/Splenda.
Breakfast
Better ‘n Eggs Omelet w/Cheese
4 oz egg substitute .50
2 oz 2% shredded cheddar .63
4 oz Non-fat Milk .11
1 Slice High Fiber Bread .16
4 oz Orange Juice .19
Total $1.59 (approx. 395 Cal)
Denny’s Grand Slam B’fast $5.99 (+ tax, + tip)
Denny’s Meal Facts (796 Cal, 50 g fat)
Snack: 8 oz Non-fat yogurt .60 (approx. 110 Cal)
Lunch
Turkey Sandwich w/Dijon Mustard
2 Slices High Fiber Bread .32
3 oz lean turkey breast 1.20
1 small banana (5.5 oz) .26
12 oz can V-8 Juice .40
4 oz Non-fat Milk .11
2 oz sunflower seeds .38
Total $2.67 (approx. 745 Cal)
Whopper w/Cheese Meal $4.00 (approx)
Whopper Meal Facts (1,070 Cal, 64 g fat)
Snack: 8 oz Non-fat yogurt .60 (approx. 110 Cal)
Dinner
Gallon ‘o Gas Chicken (4 oz chicken portion) 5.19
1 small banana (5.5 oz) .26
Total $5.45 (approx 490 Cal)
TA Big League Deal Dinner (ham) $8.59 (+tax, + tip)
TA Meal Facts (903 cal, 34 g fat)
Total In-Cab Cost: $10.91
Total Eat-Out Cost: $25.00 (incl. Est. Drink, Tax, Tip)
Daily Savings: $14.09 Weekly savings: $98.63
Annual Savings (50 Weeks): c/b $4,931.50
5/15/08: Coumadin Blood Thinner and Vit K Foods
Had a call on Friday's show looking for information on foods that fit a lifestyle that
includes blood thinners like Coumadin. Here you go!
§ Vitamin K is a fat-soluble vitamin that is essential for blood clotting.
§ Warfarin (Coumadin®) is an anticoagulant prescribed to prevent blood
clots. It is important to monitor your diet, because changes in the
amount of vitamin K intake in the diet may interfere with the action of
this medication.
§ The key is consistency. Try to consume about the same amount of
vitamin K each day. Most people need about 60-90 micrograms each
day. It’s OK to eat more as long as your day’s total is about the same
every day. Some common higher vitamin K-containing foods are green
leafy vegetables, green onions, and sauerkraut.
§ Visit the USDA’s website for Vitamin K foods at:
USDA Vitamin K Foods Site
3/24/08: 'Need To Know' Facts about Inverters
TIPS FOR BUYING INVERTERS
A friend of Roadcookin’ dropped us a note with some ideas about inverters. Some of
his tips are really hot (pun totally intended)!
When you need to decide how powerful an inverter you need, it’s important to
first determine just how much power your appliances will consume. For
instance, one of the interesting things about microwaves is that
manufacturers tend to match the power with the size. If it’s a five hundred
watt unit then it’s likely to have a .5 cubic foot volume. A six hundred watt will
be a .6 etc. Get a .6 ft 3 if you can because they are big enough to spin a full
sized frozen meal without the tray catching on the walls. But, a microwave is
not the single biggest user of power.
If you have a toaster, kettle or a frying pan then your power consumption will
double. An electric fry pan or a George Foreman Grill can demand upwards of
1,500 watts of continuous power. Also, keep in mind that while you are
cooking, you are also using other things too like a TV, computer or fridge.
The inverter has to be able to handle all of this and with ease if you want to do
things right. You could be talking up to a 4,000- watt unit. For my “back
room” setup, I have found that a 2,000-and watt inverter is a good place to
start to put you into the comfort zone.
And, remember that I referred to “continuous power.” If you read the small
print on the inverter instructions, you’ll find that the power rating is on a
sliding scale. What’s listed as a 1,000-watt inverter only delivers 1,000 watts
for the first five minutes at peak output power. After that, it drops down to
800 for 30 minutes and then 600 watts for four hours or more. Read the label!
By the way, that 1,000-watt listing is only 1,000 watts under “laboratory”
conditions that assume that the inverter is only four feet away from the power
source when using the thin power cables and alligator battery clips supplied
with the unit.
In real life, you don’t have that option. You want to locate the inverter where
it is convenient for you. And, that may well be over 4 feet from the batteries--
in my case, 16 feet. The further away you get from the batteries, the less
efficient the power transfer. The best analogy I can give is this: Think of it as
like trying to suck a thick milkshake through a thin straw. You end up making
the inverter work harder in order to give you the power you need.
Throw away the factory-supplied wires and connectors. Then go out and buy
number two welding cable and heavy duty compression fittings. I got two 16-
foot cables, (one for positive one for negative) and this way I can relocate
from truck to truck if necessary and never worry that I won’t have long
enough cable to put the inverter where I want it. #2 welding cable is great
because it’s thick enough to carry the current and handles like rope which is
useful when it comes to threading it through holes and around corners
without kinking and binding. The reason you want heavy-duty connectors is
because it’s important to have maximum surface area contact. You can’t get
this with alligator clips. They are only going to allow the power to flow
through at the narrow points where the clips are in contact with the battery
terminals. This makes them less efficient as well as causes hotspots.
Finally, a good tip for keeping the inverter cool under the bunk is to punch a
hole into the air conditioning vent so that it blows a cool stream of air onto
the inverter. Also, when running the power cable, make sure that it does not
rub and fray on any metal. Use plastic or rubber grommets where it passes
through holes to avoid fire-causing short circuits.
12/7/07 Tip of The Day
Got a call from Garrett in Kentucky this morning. Had a great tip for you...33
laps around your big rig (cab and trailer) equals 1 mile. So if your doc tells
you to walk...forget trying to figure out how far it is from the truck to the
shower room...just start walkin' in circles!
Body Mass Index
Today's show talked about the importance of knowing your Body Mass Index.
The BMI is an important indicator of your overall health. Your BMI (and your
doctor along with your Registered Dietitian) will help your determine a
number of risk factors. The chart below is a calculation designed to tell you
your BMI. It's based upon your height and weight as converted to metrics.
Body Mass Index Calculator
Body Mass Index
Look for height along left axis, find weight, and BMI will be number along the top row.
19 20 21 22 23 24 25 26 27 28 29 30 35 40
5'3" 107 113 118 124 130 135 141 146 152 158 163 169 197 225
5'4" 110 116 122 128 134 140 145 151 157 163 169 174 204 232
5'5" 114 120 126 132 138 144 150 156 162 168 174 180 210 240
5'6" 118 124 130 136 142 148 155 161 167 173 179 186 216 247
5'7" 121 127 134 140 146 153 159 166 172 178 185 191 223 255
5'8" 125 131 138 144 151 158 164 171 177 184 190 197 230 262
5'9" 128 135 142 149 155 162 169 176 182 189 196 203 236 270
5'10" 132 139 146 153 160 167 174 181 188 195 202 207 243 278
5'11" 136 143 150 157 165 172 179 186 193 200 208 215 250 286
6'0" 140 147 154 162 169 177 184 191 199 206 213 221 258 294
6'1" 144 151 159 166 174 182 189 197 204 212 219 227 265 302
6'2" 148 155 163 171 179 186 194 202 210 218 225 233 272 311
6'3" 152 160 168 176 184 192 200 208 216 224 232 240 279 319
6'4" 156 164 172 180 189 197 205 213 221 230 238 246 287 328
You are
Overweight if your BMI is between 25-30,
Obese if your BMI is 30 and up; over 40 is morbidly obese
BMI Formula
Wt (kg)/ Ht (meters squared)= BMI
FYI ( 1 kg= 2.2 lbs, 1 inch= 2.54 cm)
ROADCOOKIN' will stop by The Lockridge Report on Sirius 147/XM 171 on Monday,
2/15/10 at 2PM Central Time to talk about Cancer and Pop and Type 2 Diabetes.
1/15/10: ROADCOOKIN' on The Lockridge Report 1/18
ROADCOOKIN' will stop by Evan Lockridge's show on Sirius 147/XM171 on Monday
1/18/10 at 1PM Central Time. They'll be talking about salted foods, Taco Bell and
portion sizes. Tune in and call in with your questions!
1/4/10: New Audio Links For Roadcookin' Express
Click below for a couple of new "Roadcookin' Express" featurettes.
12/29/09: Roadside Dietitian On How To Avoid Ghoulies in
December Driver Health
Check out this month's issue of Driver Health for the latest edition of the Roadside
Dietitian. This month Pam and Don talk about the easiest way to avoid getting sick on
the road.
Click below to connect to an electronic copy of the article.
http://driverhealth.org/DH/VOL/0112/RoadsideDietitian.cfm
11/10/09: Roadside Dietitian On "Eight Ways To Get Started
Losing Weight Today" in Driver Health
This month's issue of Driver Health magazine features the latest from the Roadside
Dietitian. Pam and Don give you pointers on how to get started losing weight today!
Click below to connect to an electronic copy of the article!
http://driverhealth.org/DH/VOL/0111/RoadsideDietitian.cfm
10/23/09: BTTV Blog Spot Link
Who is responsible for the Overweight Epidemic? Check out latest blog
posting from Don at
October Blogspot on Big Truck TV
10/2/09: Roadside Dietitian Talks SALT in Driver Health
Pam and Don discuss the implications of Sodium in the Heart Healthy diet in the
October issue of Driver Health available at truck stops everywhere.
Use this link to read a "soft" copy of the piece...
http://driverhealth.org/DH/VOL/0110/RoadsideDietitian.cfm
8/24/09: Roadside Dietitian column debuts
A new column "The Roadside Dietitian" debuted in the premier issue of Driver Health
magazine. The monthly column will offer thoughts on driver nutritional health and
cooking tips to make lives easier on the road! Click the link below aand look for "The
Roadside Dietitian" on the Table of Contents on the right of the page..
http://driverhealth.org/DH/
8/5/09: ROADCOOKIN' Reasearch on OTR Weight
Finally chased down a pdf of Pam's breakthrough article on driver weight and nutrition.
If you have Acrobat Reader, you can see it by clicking the link below. This is from The
Journal of the American Dietetic Association (12/07).
7/13/09: Performance Issues Drag Down Overweight Drivers
For all too many, the bottom line is the only figure that matters. Having talked the OTR
overweight epidemic, I have heard it, lived it. You know, the quick response by
someone shooting down a wellness program proposal with a Pontius Pilate-like verbal
hand washing that goes, “Fat drivers, thin drivers…the load still gets there in the same
amount of time.” That’s true…to a point. But, new research points to a disturbing
fact… drivers who eat unhealthy diets…and drivers who are overweight or obese can
certainly be in that group…have significantly slower reaction times than drivers who
have healthy eating patterns.
To repeat…research out of Denmark supports the link between healthy eating and
safety. That is something groundbreaking…most research on OTRs focuses on the
health consequences of overweight. This news puts life into the statistic highlighting
that 86% of American OTRs are overweight and 57% are obese (Whitfield et al, “Truck
Drivers…, Journal of the American Dietetic Association, 12/07). Yet the connection
between diet and alertness seems pretty clear when you come right down to it.
Our brains are affected by how we eat. Carbohydrates are the fuel that powers our
brains, and complex carbs are the high test stuff that keeps our inner eye focused on
maneuvering 80,000 pounds of whatever down a super slab. Problem is, there are
way too many OTRs who are running the HOS to the max and getting by on one meal a
day and a load of simple carbs like a liter or two of Mountain Dew and candy bars.
Sure you’ll light up for 45 minutes or so…but the crash is coming…and it could be
more than metaphorical.
Back to Denmark… lifestyle consultant Mette-Marie Linding became interested in the
link between performance and diet after she was contacted by a trade union dealing
with an overweight driver who was having problems breathing while shifting gears.
Later, Linding launched a study in conjunction with the Danish Transport Union. The
goal: to document how a driver’s diet influenced his reaction time.
Linding’s methodology was rigorous. She divided her test subjects of “normal” Danish
truckers into two groups. The first cohort was placed on a healthy diet that emphasized
a regular eating schedule. The others continued eating as they usually did. Then over
a period of 12 days, all study members’ reaction times were tested in a simulator. As
early as Day 2, the regular diet/meal pattern group started to lag behind those in the
experimental group. By the end of the study, drivers who ate regular healthy meals
had reaction times that were 16% faster than the control group.
It all came down to brain function. The wild extremes in blood sugar experienced by
the group making poor food choices and eating “on the fly” resulted in mood swings,
headaches, increased stress and, (surprise-surprise) reduced concentration. For
those who tried the “radical” diet of regular and balanced meals, added benefits
beyond improved reaction time included a significant reduction in the incidence of high
blood pressure and high cholesterol…all in just 12 days.
Those sorts of results were bound to get the attention of the trucking industry. At
Volvo Trucks in the Netherlands, the company has included health as a compulsory
course in all driver training programs.
"Since there is a strong link between food and traffic safety, we felt that it was important
to put health firmly on the agenda. Overweight is a serious problem among commercial
vehicle drivers owing to the highly static nature of their work. At the same time, many
drivers want to be healthier but simply don't know how to set about making the
necessary change," says Charles Engelaar of the Volvo Trucks marketing department
in the Netherlands.
"Having healthy drivers is also healthy for society in general. What is more, there's
money to be made. By reducing the risk of accidents, the trucks can spend more time
on the road and the company avoids losing time, money and reputation when their
vehicles are in the workshop for repairs," emphasizes Charles Engelaar.
So think about it...the load you may be hauling in your life could determine how quickly
you react to stop the load you're hauling in your job.
6/25/09: ROADCOOKIN' Now Available At Marten Stores
The folks at Marten have begun stocking the Roadcookin' book at their retail stores
around the country. Stop into your Marten terminal/operating center and ask for your
copy.
5/27/09: Another Roadcookin' Blog
Roadcookin' has joined the Get Loaded family of bloggers. Here is our latest editorial
musings:
And, we've posted another recipe in Tachoblog...take a look!
http://www.tachoblog.com/health/tachoblog-roadcookin-stir/
Let the blog-masters know what you think!
5/23/09: New Roadcookin' Blog Posting
Check out the Truck Driver's News website for our blog about "Being Honest About
Your Weight." Scroll down to find it!
http://www.truckdriversnews.com/
Good looking site!
5/22/09: A Great Support Group
Truckers For A Cause is a group of OTRs who are trying to take charge of their lives
and health by taking charge of their food. The 80,000 pound club ('Trying to get
80,000 pounds of unwanted freight off the road') is a great idea. Check out the web
site. Join if you feel it!
http://www.truckersforacause.com/Home_Page.html
5/18/09: ROADCOOKIN' Now Available at Werner Store
Werner Enterprises has started stocking "Roadcookin': A long haul driver's guide to
healthy eating" at its Company Store location in Omaha. If you want it on the shelf at a
Werner Store facility (or for that matter, any carrier's store), ask the manager to stock
ROADCOOKIN'.
5/13/09: New Euro-blogs for Roadcookin'
Check out Roadcookin' blogs at
http://www.tachoblog.com/health/healthy-meal-tachoblog-roadcookin/
http://www.roadtransport.com/blogs/transport-operators-blog/2009/04/roadcookin.html
You'll be getting a euro flavor as ROADCOOKIN' goes worldwide!
4/30/09: ROADCOOKIN' Opens YouTube Channel
You can now catch the Roadcookin' videos on YouTube. Just click on
http://www.youtube.com/user/Roadcookin
to watch segments of your favorite Roadcookin' TV Show.
4/29/09: ROADCOOKIN' Featured in May Trucker's News
Turn to page 42 in your may issue of Trucker's News for a great piece about the new
ROADCOOKIN' book. Don't forget that you can use the promo code "tnews" to save
$2 when you order from Roadcookin'!
Here's the link right to the review...
http://www.digitalmagazinetechnology.com/magazineV2.0/?KEY=truckersnews-09-
05may#page=41
4/26/09: New Link for "Portion Distortion site
Visit
http://hp2010.nhlbihin.net/portion/
to see a couple of different slide shows that illustrate the difference in portion sizes
between what we ate 20 years ago and today!
4/13/09: Roadcookin' Book Now Available At Prime's Store
The Prime Company Store is now stocking Roadcookin': A long haul driver's guide
to healthy eating. Stop by when you are at the big house in Springfield, MO and buy
your copy! An unashamed plug, we know...but...
3/18/09: Oxford Obesity Study is Wake-up Call to OTRs, too!
This study validates what we have been saying for years...that overweight and obesity
are major risk factors for heart disease, type 2 diabetes and early death. Here's a link
to use to reach the article. Scroll to bottom of this page for BMI chart.
http://www.usatoday.com/news/health/weightloss/2009-03-17-obesity-death_N.htm
1/26/09: Roadcookin on Twitter
OK...trying something new. TWITTER...It is a way for people to send quick messages
back and forth within a community of followers..and follow people as well. CNN Uses it
on the afternoon show with Rick Sanchez. Anyway, Don wanted to get a trucker
community going. So, if you want, join Twitter at www.Twitter.com
You'll find Don at www.twitter.com/Roadcookin . Start following and post a reply. Invite
your friends to join in!
10/7/08 How to eat on the Road and SAVE!
On today's Roadcookin' we will discuss how you can eat right (1,800-2,000
calories/day) and save money in the process. See below to learn how you how could
save nearly $4,900 a year!
A Sample 2,000 Calorie Day
Prices as of 5/29/08. Volume purchases when possible. Cost factored by
portion size. IE…Chicken at $3.49/lb. Portion is 4 ounces or $.88. Prices
rounded up. Drinks are low cal pop or coffee/tea w/Splenda.
Breakfast
Better ‘n Eggs Omelet w/Cheese
4 oz egg substitute .50
2 oz 2% shredded cheddar .63
4 oz Non-fat Milk .11
1 Slice High Fiber Bread .16
4 oz Orange Juice .19
Total $1.59 (approx. 395 Cal)
Denny’s Grand Slam B’fast $5.99 (+ tax, + tip)
Denny’s Meal Facts (796 Cal, 50 g fat)
Snack: 8 oz Non-fat yogurt .60 (approx. 110 Cal)
Lunch
Turkey Sandwich w/Dijon Mustard
2 Slices High Fiber Bread .32
3 oz lean turkey breast 1.20
1 small banana (5.5 oz) .26
12 oz can V-8 Juice .40
4 oz Non-fat Milk .11
2 oz sunflower seeds .38
Total $2.67 (approx. 745 Cal)
Whopper w/Cheese Meal $4.00 (approx)
Whopper Meal Facts (1,070 Cal, 64 g fat)
Snack: 8 oz Non-fat yogurt .60 (approx. 110 Cal)
Dinner
Gallon ‘o Gas Chicken (4 oz chicken portion) 5.19
1 small banana (5.5 oz) .26
Total $5.45 (approx 490 Cal)
TA Big League Deal Dinner (ham) $8.59 (+tax, + tip)
TA Meal Facts (903 cal, 34 g fat)
Total In-Cab Cost: $10.91
Total Eat-Out Cost: $25.00 (incl. Est. Drink, Tax, Tip)
Daily Savings: $14.09 Weekly savings: $98.63
Annual Savings (50 Weeks): c/b $4,931.50
5/15/08: Coumadin Blood Thinner and Vit K Foods
Had a call on Friday's show looking for information on foods that fit a lifestyle that
includes blood thinners like Coumadin. Here you go!
§ Vitamin K is a fat-soluble vitamin that is essential for blood clotting.
§ Warfarin (Coumadin®) is an anticoagulant prescribed to prevent blood
clots. It is important to monitor your diet, because changes in the
amount of vitamin K intake in the diet may interfere with the action of
this medication.
§ The key is consistency. Try to consume about the same amount of
vitamin K each day. Most people need about 60-90 micrograms each
day. It’s OK to eat more as long as your day’s total is about the same
every day. Some common higher vitamin K-containing foods are green
leafy vegetables, green onions, and sauerkraut.
§ Visit the USDA’s website for Vitamin K foods at:
USDA Vitamin K Foods Site
3/24/08: 'Need To Know' Facts about Inverters
TIPS FOR BUYING INVERTERS
A friend of Roadcookin’ dropped us a note with some ideas about inverters. Some of
his tips are really hot (pun totally intended)!
When you need to decide how powerful an inverter you need, it’s important to
first determine just how much power your appliances will consume. For
instance, one of the interesting things about microwaves is that
manufacturers tend to match the power with the size. If it’s a five hundred
watt unit then it’s likely to have a .5 cubic foot volume. A six hundred watt will
be a .6 etc. Get a .6 ft 3 if you can because they are big enough to spin a full
sized frozen meal without the tray catching on the walls. But, a microwave is
not the single biggest user of power.
If you have a toaster, kettle or a frying pan then your power consumption will
double. An electric fry pan or a George Foreman Grill can demand upwards of
1,500 watts of continuous power. Also, keep in mind that while you are
cooking, you are also using other things too like a TV, computer or fridge.
The inverter has to be able to handle all of this and with ease if you want to do
things right. You could be talking up to a 4,000- watt unit. For my “back
room” setup, I have found that a 2,000-and watt inverter is a good place to
start to put you into the comfort zone.
And, remember that I referred to “continuous power.” If you read the small
print on the inverter instructions, you’ll find that the power rating is on a
sliding scale. What’s listed as a 1,000-watt inverter only delivers 1,000 watts
for the first five minutes at peak output power. After that, it drops down to
800 for 30 minutes and then 600 watts for four hours or more. Read the label!
By the way, that 1,000-watt listing is only 1,000 watts under “laboratory”
conditions that assume that the inverter is only four feet away from the power
source when using the thin power cables and alligator battery clips supplied
with the unit.
In real life, you don’t have that option. You want to locate the inverter where
it is convenient for you. And, that may well be over 4 feet from the batteries--
in my case, 16 feet. The further away you get from the batteries, the less
efficient the power transfer. The best analogy I can give is this: Think of it as
like trying to suck a thick milkshake through a thin straw. You end up making
the inverter work harder in order to give you the power you need.
Throw away the factory-supplied wires and connectors. Then go out and buy
number two welding cable and heavy duty compression fittings. I got two 16-
foot cables, (one for positive one for negative) and this way I can relocate
from truck to truck if necessary and never worry that I won’t have long
enough cable to put the inverter where I want it. #2 welding cable is great
because it’s thick enough to carry the current and handles like rope which is
useful when it comes to threading it through holes and around corners
without kinking and binding. The reason you want heavy-duty connectors is
because it’s important to have maximum surface area contact. You can’t get
this with alligator clips. They are only going to allow the power to flow
through at the narrow points where the clips are in contact with the battery
terminals. This makes them less efficient as well as causes hotspots.
Finally, a good tip for keeping the inverter cool under the bunk is to punch a
hole into the air conditioning vent so that it blows a cool stream of air onto
the inverter. Also, when running the power cable, make sure that it does not
rub and fray on any metal. Use plastic or rubber grommets where it passes
through holes to avoid fire-causing short circuits.
12/7/07 Tip of The Day
Got a call from Garrett in Kentucky this morning. Had a great tip for you...33
laps around your big rig (cab and trailer) equals 1 mile. So if your doc tells
you to walk...forget trying to figure out how far it is from the truck to the
shower room...just start walkin' in circles!
Body Mass Index
Today's show talked about the importance of knowing your Body Mass Index.
The BMI is an important indicator of your overall health. Your BMI (and your
doctor along with your Registered Dietitian) will help your determine a
number of risk factors. The chart below is a calculation designed to tell you
your BMI. It's based upon your height and weight as converted to metrics.
Body Mass Index Calculator
Body Mass Index
Look for height along left axis, find weight, and BMI will be number along the top row.
19 20 21 22 23 24 25 26 27 28 29 30 35 40
5'3" 107 113 118 124 130 135 141 146 152 158 163 169 197 225
5'4" 110 116 122 128 134 140 145 151 157 163 169 174 204 232
5'5" 114 120 126 132 138 144 150 156 162 168 174 180 210 240
5'6" 118 124 130 136 142 148 155 161 167 173 179 186 216 247
5'7" 121 127 134 140 146 153 159 166 172 178 185 191 223 255
5'8" 125 131 138 144 151 158 164 171 177 184 190 197 230 262
5'9" 128 135 142 149 155 162 169 176 182 189 196 203 236 270
5'10" 132 139 146 153 160 167 174 181 188 195 202 207 243 278
5'11" 136 143 150 157 165 172 179 186 193 200 208 215 250 286
6'0" 140 147 154 162 169 177 184 191 199 206 213 221 258 294
6'1" 144 151 159 166 174 182 189 197 204 212 219 227 265 302
6'2" 148 155 163 171 179 186 194 202 210 218 225 233 272 311
6'3" 152 160 168 176 184 192 200 208 216 224 232 240 279 319
6'4" 156 164 172 180 189 197 205 213 221 230 238 246 287 328
You are
Overweight if your BMI is between 25-30,
Obese if your BMI is 30 and up; over 40 is morbidly obese
BMI Formula
Wt (kg)/ Ht (meters squared)= BMI
FYI ( 1 kg= 2.2 lbs, 1 inch= 2.54 cm)
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<click> on the image
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Eating Breakfast
Herbs & Spices
Andy Moody on Food Labels