8/26/08: Roadcookin' Now On Tuesday AM!
Programming note: Tune into Roadcookin' on The Loading Dock w/Mark Willis
and Elizabeth Walsh on Tuesday Mornings...at 8 AM CT. That's Roadcookin' on
Sirius 147!
8/25/08: GATS Was Great!
We really enjoyed our time in Dallas! All three presentations were "full houses". A
special thanks to Rival for the contribution of three Crockpot-brand slow cookers. Also,
HeaterMeals made our "swag bags" something really special. Hope everybody enjoyed
their sample...and we had two lucky winners on Saturday walk away with a case of
HeaterMeals!
Will post pictures soonest!
5/30/08 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
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
MATS 2008 Heart Healthy Recipes
Puerto Rican Chicken (Fry Pan) (1 Serving)
This recipe sautes the vegetables using water for a very sweet and distinct flavor. On
top of that, there is no added fat in this dish!!
1 Medium sweet onion, peeled and sliced into rings
½ c Water
1 Red bell pepper, julienne sliced
1 Green bell pepper, julienne sliced
1 Small sweet potato, peeled and diced
1 8 oz can of unsweetened pineapple chunks w/juice
6 oz chicken breast tenders or sliced chicken breast
ground cinnamon
ground ginger
In a medium fry pan, place water and onions. Sauté onions in water until
tender. Add all other vegetables including the juice from the pineapple
chunks. Cover and cook over medium heat until tender (hint: test the sweet
potato chunks). Add liquid to prevent burning. Season the chicken with
cinnamon and ginger. Uncover the pan and push the veggies to the sides.
Cook the chicken until done (white throughout). Mix thoroughly.
Nutritional Information (1 Serving): Calories: 458, Carbohydrates: 64 gm, Fat: 3
gm (Sat Fat: 1 gm), Cholesterol: 99 mg, Protein: 44 gm, Sodium: 142 mg, Fiber: 11
gm NOTE: If using “precooked, ‘bagged’” chicken, add 630 mg sodium (Tot. =772 mg)
Spanish Chicken (Fry pan) (1 Serving)
6 oz. Boneless, skinless chicken breast
1 Medium tomato, cubed
1 Medium Green bell pepper, diced
1 Medium onion, chopped
½ c water
¼ tsp Cayenne pepper
½ tsp Cumin powder
Black pepper to taste
½ c instant rice
In fry pan, mix all ingredients together and cook at medium to high setting
(300 to 400 degrees) until vegetables are tender and rice has absorbed the
water.
Nutritional Information (1 servings): Calories: 482, Carbohydrates: 58 gm, Fat: 4
gm (Sat Fat: 1 gm), Cholesterol: 115 mg, Protein: 52 gm, Sodium: 153 mg, Fiber: 5
gm. NOTE: If using “precooked, ‘bagged’” chicken, add 630 mg sodium (Tot. =783
mg)
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.
1/20/08: Pam In Trucker's News Every Month
In case you hadn't noticed...Pam is writing a regular monthly feature in
TRUCKER'S NEWS. It's part of their 2008 "Fit For The Road" program. Grab a
copy and read up on important nutrition questions.
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!
11/16/07: Turkey Day is on the Way
Get Ready For Thanksgiving
We'll be taking the week off to celebrate Thanksgiving with our family. But,
before we did that, we wanted to publish a quick analysis of a Turkey Dinner.
It's a great plate of food, and it fits right into most meal plans! Enjoy your
holiday
5 ounces of turkey white meat (baked/roasted)
1/4 cup of turkey gravy (canned)
1/2 cup of mashed potatoes (made w/milk and margarine)
1 1/2" slice of cranberry sauce (canned)
1/2 cup of peas (from frozen)
1/2 cup carrots (fresh, boiled)
1 medium sweet potato
1 slice of pumpkin pie (1/6 of 8" pie)
nutritional analysis: 799 calories, 20.2 grams of fat (4.8 g. sat. fat), 42.9 grams
protein, 113 grams carbohydrate, 14.6 grams fiber, 1049 mg sodium, 129.2 mg
cholesterol.
6/12/07: Link to Roadcookin' TV #2
Here's the link for the latest Roadcookin' IdleAire Show.
http://link.brightcove.com/services/link/bcpid339143466/bclid78401064/bctid882405832
This is the Show that started running in May. Tune into IdleAire Channel 2.
4/11/07: Link To Roadcookin' TV #1
Try as we might, we cannot get this to act as a hotlink directly to the
ROADCOOKIN' TV Show. So, you'll have to copy and paste into your browser.
http://link.brightcove.com/services/link/bcpid339143466/bclid78401064/bctid662538715
This is the April Show. Drop us a note and tell us what you think. Call IdleAire,
hit their website, and let Them know what you think.
Talk with you Friday. It's just Don this week. So let's talk about the ways you
order in a restaurant. We know that only 1/3 of you hit the buffet (at least
that's what the folks at Petro say). So the other 2/3 of you are ordering off the
menu. What are your strategies to avoid eating too much, to avoid the wrong
foods?
Lunch in the Cab
A lot of calls to the show are about how difficult the new rules make it for
drivers to stop, to take a break, to get a bite to eat. There's not a lot you can
do when it comes to cooking a full-blown meal if you have to be behind the
wheel. But, if you take a few minutes before you start your day, and you can
put together some solid, good-tasting meals. Then, you cut your downtime for
lunch to a minimum. And, each runs about 600 to 650 calories-per-meal. Taste
one on for size!
Lunch #1
Sandwich
2 slices whole grain bread
3 oz. lean meat. e.g turkey or ham
sliced tomatoes
Small piece of fruit
8 oz. no-fat or low-fat milk or yogurt
Carrot or celery sticks, cucumbers,
Lunch #2
Chef salad
2 oz. Lean meat
1 oz. 2% low-fat cheese
Cucumbers, Tomatoes, Carrots
Low-fat salad dressing
Whole wheat roll, small
Small piece of fruit
¼ cup roasted almonds (not salted)
Lunch #3
3 oz. Skinless chicken breast
2 oz. Kaiser roll
Lite mayo
No-fat yogurt
12 oz. Can V-8 juice
Small piece of fruit
Lunch #4
Peanut butter & jelly sandwich
2T peanut butter
2T jelly
2 slices whole grain bread
8 oz. low-fat no-fat milk
Apple or small piece of fruit
Lunch #5
Tuna sandwich
3-4 oz. tuna with low-fat mayo
Lettuce
2 slices whole grain bread
Baked potato chips, small handful
Grapes, small bunch
8 oz. low-fat, no-fat yogurt
Iced tea with lemon
Celery sticks or tomato slices
Lunch #6 (McDonald’s)
Modified Happy Meal (substitute for soft drink and fries)
Hamburger
1% milk
Carrot sticks
Fruit ‘n’ yogurt parfait OR apple dippers
Lunch #7 (Subway)
6” low-fat sandwich, e.g. ham, turkey, veggie
Add veggie toppings
1 cookie
Iced tea or diet carbonated drink
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)
Programming note: Tune into Roadcookin' on The Loading Dock w/Mark Willis
and Elizabeth Walsh on Tuesday Mornings...at 8 AM CT. That's Roadcookin' on
Sirius 147!
8/25/08: GATS Was Great!
We really enjoyed our time in Dallas! All three presentations were "full houses". A
special thanks to Rival for the contribution of three Crockpot-brand slow cookers. Also,
HeaterMeals made our "swag bags" something really special. Hope everybody enjoyed
their sample...and we had two lucky winners on Saturday walk away with a case of
HeaterMeals!
Will post pictures soonest!
5/30/08 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
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
MATS 2008 Heart Healthy Recipes
Puerto Rican Chicken (Fry Pan) (1 Serving)
This recipe sautes the vegetables using water for a very sweet and distinct flavor. On
top of that, there is no added fat in this dish!!
1 Medium sweet onion, peeled and sliced into rings
½ c Water
1 Red bell pepper, julienne sliced
1 Green bell pepper, julienne sliced
1 Small sweet potato, peeled and diced
1 8 oz can of unsweetened pineapple chunks w/juice
6 oz chicken breast tenders or sliced chicken breast
ground cinnamon
ground ginger
In a medium fry pan, place water and onions. Sauté onions in water until
tender. Add all other vegetables including the juice from the pineapple
chunks. Cover and cook over medium heat until tender (hint: test the sweet
potato chunks). Add liquid to prevent burning. Season the chicken with
cinnamon and ginger. Uncover the pan and push the veggies to the sides.
Cook the chicken until done (white throughout). Mix thoroughly.
Nutritional Information (1 Serving): Calories: 458, Carbohydrates: 64 gm, Fat: 3
gm (Sat Fat: 1 gm), Cholesterol: 99 mg, Protein: 44 gm, Sodium: 142 mg, Fiber: 11
gm NOTE: If using “precooked, ‘bagged’” chicken, add 630 mg sodium (Tot. =772 mg)
Spanish Chicken (Fry pan) (1 Serving)
6 oz. Boneless, skinless chicken breast
1 Medium tomato, cubed
1 Medium Green bell pepper, diced
1 Medium onion, chopped
½ c water
¼ tsp Cayenne pepper
½ tsp Cumin powder
Black pepper to taste
½ c instant rice
In fry pan, mix all ingredients together and cook at medium to high setting
(300 to 400 degrees) until vegetables are tender and rice has absorbed the
water.
Nutritional Information (1 servings): Calories: 482, Carbohydrates: 58 gm, Fat: 4
gm (Sat Fat: 1 gm), Cholesterol: 115 mg, Protein: 52 gm, Sodium: 153 mg, Fiber: 5
gm. NOTE: If using “precooked, ‘bagged’” chicken, add 630 mg sodium (Tot. =783
mg)
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.
1/20/08: Pam In Trucker's News Every Month
In case you hadn't noticed...Pam is writing a regular monthly feature in
TRUCKER'S NEWS. It's part of their 2008 "Fit For The Road" program. Grab a
copy and read up on important nutrition questions.
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!
11/16/07: Turkey Day is on the Way
Get Ready For Thanksgiving
We'll be taking the week off to celebrate Thanksgiving with our family. But,
before we did that, we wanted to publish a quick analysis of a Turkey Dinner.
It's a great plate of food, and it fits right into most meal plans! Enjoy your
holiday
5 ounces of turkey white meat (baked/roasted)
1/4 cup of turkey gravy (canned)
1/2 cup of mashed potatoes (made w/milk and margarine)
1 1/2" slice of cranberry sauce (canned)
1/2 cup of peas (from frozen)
1/2 cup carrots (fresh, boiled)
1 medium sweet potato
1 slice of pumpkin pie (1/6 of 8" pie)
nutritional analysis: 799 calories, 20.2 grams of fat (4.8 g. sat. fat), 42.9 grams
protein, 113 grams carbohydrate, 14.6 grams fiber, 1049 mg sodium, 129.2 mg
cholesterol.
6/12/07: Link to Roadcookin' TV #2
Here's the link for the latest Roadcookin' IdleAire Show.
http://link.brightcove.com/services/link/bcpid339143466/bclid78401064/bctid882405832
This is the Show that started running in May. Tune into IdleAire Channel 2.
4/11/07: Link To Roadcookin' TV #1
Try as we might, we cannot get this to act as a hotlink directly to the
ROADCOOKIN' TV Show. So, you'll have to copy and paste into your browser.
http://link.brightcove.com/services/link/bcpid339143466/bclid78401064/bctid662538715
This is the April Show. Drop us a note and tell us what you think. Call IdleAire,
hit their website, and let Them know what you think.
Talk with you Friday. It's just Don this week. So let's talk about the ways you
order in a restaurant. We know that only 1/3 of you hit the buffet (at least
that's what the folks at Petro say). So the other 2/3 of you are ordering off the
menu. What are your strategies to avoid eating too much, to avoid the wrong
foods?
Lunch in the Cab
A lot of calls to the show are about how difficult the new rules make it for
drivers to stop, to take a break, to get a bite to eat. There's not a lot you can
do when it comes to cooking a full-blown meal if you have to be behind the
wheel. But, if you take a few minutes before you start your day, and you can
put together some solid, good-tasting meals. Then, you cut your downtime for
lunch to a minimum. And, each runs about 600 to 650 calories-per-meal. Taste
one on for size!
Lunch #1
Sandwich
2 slices whole grain bread
3 oz. lean meat. e.g turkey or ham
sliced tomatoes
Small piece of fruit
8 oz. no-fat or low-fat milk or yogurt
Carrot or celery sticks, cucumbers,
Lunch #2
Chef salad
2 oz. Lean meat
1 oz. 2% low-fat cheese
Cucumbers, Tomatoes, Carrots
Low-fat salad dressing
Whole wheat roll, small
Small piece of fruit
¼ cup roasted almonds (not salted)
Lunch #3
3 oz. Skinless chicken breast
2 oz. Kaiser roll
Lite mayo
No-fat yogurt
12 oz. Can V-8 juice
Small piece of fruit
Lunch #4
Peanut butter & jelly sandwich
2T peanut butter
2T jelly
2 slices whole grain bread
8 oz. low-fat no-fat milk
Apple or small piece of fruit
Lunch #5
Tuna sandwich
3-4 oz. tuna with low-fat mayo
Lettuce
2 slices whole grain bread
Baked potato chips, small handful
Grapes, small bunch
8 oz. low-fat, no-fat yogurt
Iced tea with lemon
Celery sticks or tomato slices
Lunch #6 (McDonald’s)
Modified Happy Meal (substitute for soft drink and fries)
Hamburger
1% milk
Carrot sticks
Fruit ‘n’ yogurt parfait OR apple dippers
Lunch #7 (Subway)
6” low-fat sandwich, e.g. ham, turkey, veggie
Add veggie toppings
1 cookie
Iced tea or diet carbonated drink
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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