7/2/09: The Real Independence Day...Strike A Blow For Your
Freedom!
Did you catch the newest Obesity study for the nation…came out July 1st?
http://www.msnbc.msn.com/id/31679810/
Is it really news that we are eating more and getting fatter? The only bright spot is that
fewer states reported increases in 2008 when compared to 2007. So, we are getting
fatter…more slowly!
Look at Nick Kristoff’s opinion piece in the July 2nd New York Times.
http://www.nytimes.com/2009/07/02/opinion/02kristof.html?_r=1
While he is talking about global warming or other events that are over the horizon
which, to most people, put them out past their comprehension, I saw a connection with
overweight.
People/drivers and trucking media get their shorts in a knot when New Jersey talks
about a law regulating snow and ice removal on the tops of trailers or an increase in
the tolls on the West Virginia Tpke. The impact is immediate and obvious. It is also
easy to about how “they” are sticking it to us. The Twitter lines, blogs and chats are
full of this sort of back-and-forth.
It is a lot more difficult to put your mental hands around the impact that overweight
has. It is something that will happen 5, 10 or 15 years from now. We tend to live in the
immediate present which (as Kristoff quoted in his piece) has people wanting $50 in
hand now rather than a guaranteed $100 six months from now.
But, how many times do you have to ride the WVa pike to make up the $50,000+ that
bariatric surgery will cost? (Our driver friend Mark Cox’s Mom mortgaged her house—
see our YouTube site for the Kentucky video telling his story.) Or an amputation? Or a
lifetime of Metformin? Or the loss of a CDL because of deteriorating eyesight? And, it
is not “they” who are sticking it to you, but rather you who has lost control of your life.
Remember that 86% of drivers are overweight and 57% are obese. The overweight
epidemic is the core health, hell, core financial issue for drivers…one that is going to
cost them so much more than enforced speed limits, governors, tolls and regulations.
We should be shouting this from the roof tops…not mentioning it when a new study
shows up. Until all drivers begin to speak up about the need for wellness programs,
healthy food alternatives at restaurants and food shopping that allows for variety,
nothing will change. Remember (or if you cannot, research) how nothing was done
about Black and Brown Lung disease in the 1960s and 70s until miners started
showing up in Congress with oxygen tanks and slides of rotted lung tissue.
There will still be complaining about nickels and dimes today while the dollars of future
costs are ignored until it is too late. The first—and only logical—step is for the OTR
community to collectively rise up and shout “enough!” If you are looking sign on with a
new company…ask them what their wellness plan is for their associates. If they do not
have one, all they care about is their bottom line…and that means they treat their
drivers like parts that can be replaced when they break. But, until you make your voice
heard, there will be no chance the industry will change.
Here it is in black and white…nobody will care about your weight issue unless you do.
It is your future. And this should frame it for you (even if you do not have a daughter)
…do you want to be the one walking her down the aisle or just the picture she carries
when she takes those steps into her new life?
6/26/09: Roadcookin' On Truckers For A Cause Teleconference
Don and Pam will be the featured guests on the Truckers For A Cause Teleconference
on Saturday 6/27 at 12N Central Time. They will talk about driver nutrition, cooking,
dieting, Type 2 Diabetes, Heart Disease. Visit
http://www.trickersforacause.com
for details on how to become part of this important support group.
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.
6/22/09: Roadcookin' Schedule Shift
Looks like our schedule has settled down...ROADCOOKIN' will appear onThe
Lockridge Report on the Third Monday of every month. So...next time will be on July
20th at 1PM Central on Sirius 147/XM171.
5/31/09: Roadcookin' Moves From First Monday on Lockridge
Schedules change..and Roadcookin's regular monthly appearance on The Lockridge
Report is no different. June is a transition month. We will not be on Evan's show on
June 1. Rather we will "show" up on June 8th (Monday) at 1PM Central time for your
questions about health and OTR nutritio
5/27/09: Another Roadcookin' Blog
Roadcookin' has joined the Get Loaded family of bloggers. Here is our latest editorial
musings:
http://www.getloaded.com/content/be-smart-about-weight-loss-programs
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'.
5/14/09: New "Roadcookin' Express" at ARR
American Rig radio has added another "Roadcookin' Express" Podcast "How to
Determine Your Ideal Body Weight". That makes six now!
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!
5/1/09: Roadcookin' Book Links with "Biggest Loser"
Throughout the month of May, save 5% when you purchase both "The Biggest Loser
Fitness Program" and "Roadcookin': A long haul driver's guide to healthy
eating" from
www.Amazon.com
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!
4/14/09: FIVE "Roadcookin' Express" Podcasts Available
If you visit the American Rig Radio website, you can download podcasts of Don and
Pam talking about food, health and your nutrition. These featurettes run about 2
minutes and are perfect for listeners building their own in-cab entertainment. You can
have all the music and entertainment, but you need those little bits of info that make
your radio real!
www.americanrigradio.com
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...
3/31/09: Roadcookin' Regulars on Lockridge Show
Starting April 6th, Roadcookin' will visit the Lockridge Report on Sirius 147/XM 171 the
first Monday of every month. We'll be on the air at 2PM ET/1PM CT/ 12N MT/11A PT)
talking about nutrition, health and the foods you like to cook and eat.
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
3/16/09: Listen to Roadcookin' on MTRN download
Visit Midnight Trucking Radio Network and listen to/download March 12, 2009,
Hour 2 to hear Don & Pam talking about OTR health, nutrition and cooking.
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)
Freedom!
Did you catch the newest Obesity study for the nation…came out July 1st?
http://www.msnbc.msn.com/id/31679810/
Is it really news that we are eating more and getting fatter? The only bright spot is that
fewer states reported increases in 2008 when compared to 2007. So, we are getting
fatter…more slowly!
Look at Nick Kristoff’s opinion piece in the July 2nd New York Times.
http://www.nytimes.com/2009/07/02/opinion/02kristof.html?_r=1
While he is talking about global warming or other events that are over the horizon
which, to most people, put them out past their comprehension, I saw a connection with
overweight.
People/drivers and trucking media get their shorts in a knot when New Jersey talks
about a law regulating snow and ice removal on the tops of trailers or an increase in
the tolls on the West Virginia Tpke. The impact is immediate and obvious. It is also
easy to about how “they” are sticking it to us. The Twitter lines, blogs and chats are
full of this sort of back-and-forth.
It is a lot more difficult to put your mental hands around the impact that overweight
has. It is something that will happen 5, 10 or 15 years from now. We tend to live in the
immediate present which (as Kristoff quoted in his piece) has people wanting $50 in
hand now rather than a guaranteed $100 six months from now.
But, how many times do you have to ride the WVa pike to make up the $50,000+ that
bariatric surgery will cost? (Our driver friend Mark Cox’s Mom mortgaged her house—
see our YouTube site for the Kentucky video telling his story.) Or an amputation? Or a
lifetime of Metformin? Or the loss of a CDL because of deteriorating eyesight? And, it
is not “they” who are sticking it to you, but rather you who has lost control of your life.
Remember that 86% of drivers are overweight and 57% are obese. The overweight
epidemic is the core health, hell, core financial issue for drivers…one that is going to
cost them so much more than enforced speed limits, governors, tolls and regulations.
We should be shouting this from the roof tops…not mentioning it when a new study
shows up. Until all drivers begin to speak up about the need for wellness programs,
healthy food alternatives at restaurants and food shopping that allows for variety,
nothing will change. Remember (or if you cannot, research) how nothing was done
about Black and Brown Lung disease in the 1960s and 70s until miners started
showing up in Congress with oxygen tanks and slides of rotted lung tissue.
There will still be complaining about nickels and dimes today while the dollars of future
costs are ignored until it is too late. The first—and only logical—step is for the OTR
community to collectively rise up and shout “enough!” If you are looking sign on with a
new company…ask them what their wellness plan is for their associates. If they do not
have one, all they care about is their bottom line…and that means they treat their
drivers like parts that can be replaced when they break. But, until you make your voice
heard, there will be no chance the industry will change.
Here it is in black and white…nobody will care about your weight issue unless you do.
It is your future. And this should frame it for you (even if you do not have a daughter)
…do you want to be the one walking her down the aisle or just the picture she carries
when she takes those steps into her new life?
6/26/09: Roadcookin' On Truckers For A Cause Teleconference
Don and Pam will be the featured guests on the Truckers For A Cause Teleconference
on Saturday 6/27 at 12N Central Time. They will talk about driver nutrition, cooking,
dieting, Type 2 Diabetes, Heart Disease. Visit
http://www.trickersforacause.com
for details on how to become part of this important support group.
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.
6/22/09: Roadcookin' Schedule Shift
Looks like our schedule has settled down...ROADCOOKIN' will appear onThe
Lockridge Report on the Third Monday of every month. So...next time will be on July
20th at 1PM Central on Sirius 147/XM171.
5/31/09: Roadcookin' Moves From First Monday on Lockridge
Schedules change..and Roadcookin's regular monthly appearance on The Lockridge
Report is no different. June is a transition month. We will not be on Evan's show on
June 1. Rather we will "show" up on June 8th (Monday) at 1PM Central time for your
questions about health and OTR nutritio
5/27/09: Another Roadcookin' Blog
Roadcookin' has joined the Get Loaded family of bloggers. Here is our latest editorial
musings:
http://www.getloaded.com/content/be-smart-about-weight-loss-programs
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'.
5/14/09: New "Roadcookin' Express" at ARR
American Rig radio has added another "Roadcookin' Express" Podcast "How to
Determine Your Ideal Body Weight". That makes six now!
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!
5/1/09: Roadcookin' Book Links with "Biggest Loser"
Throughout the month of May, save 5% when you purchase both "The Biggest Loser
Fitness Program" and "Roadcookin': A long haul driver's guide to healthy
eating" from
www.Amazon.com
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!
4/14/09: FIVE "Roadcookin' Express" Podcasts Available
If you visit the American Rig Radio website, you can download podcasts of Don and
Pam talking about food, health and your nutrition. These featurettes run about 2
minutes and are perfect for listeners building their own in-cab entertainment. You can
have all the music and entertainment, but you need those little bits of info that make
your radio real!
www.americanrigradio.com
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...
3/31/09: Roadcookin' Regulars on Lockridge Show
Starting April 6th, Roadcookin' will visit the Lockridge Report on Sirius 147/XM 171 the
first Monday of every month. We'll be on the air at 2PM ET/1PM CT/ 12N MT/11A PT)
talking about nutrition, health and the foods you like to cook and eat.
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
3/16/09: Listen to Roadcookin' on MTRN download
Visit Midnight Trucking Radio Network and listen to/download March 12, 2009,
Hour 2 to hear Don & Pam talking about OTR health, nutrition and cooking.
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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