Zombie Truckers - Part 4 Healthy Foods & Snack Ideas

Brown Dog Carriers has launching a series of blogs that will discuss driver health and strategies for improvement. We are partnering with Robert E. Cyr, DOS, CHHC, AADP, FSP a former truck driver who penned the book “Zombie Truckers” To order Bob’s book click on the following link.https://www.amazon.com/dp/1682132196/ref=nav_timeline_asin?_encoding=UTF8&psc=1

Remember the list of the 10 foods to avoid in Part 2 – You Are What You Eat. Well as promised there are options to replace each of those foods.

The first big step in turning the corner is to embrace and drink lots and lots of water. Since most of our bodies are comprised of water then it makes sense that using water to flush the kidneys and bladder is healthier than flushing them with chemical laden products. If you want to add some flavor squeeze a lemon, lime or orange into your water bottle. And for god’s sake stay away from buying water in plastic bottles if you can. The best choice is to use filtered tap water from home.

 The second step is to prepare in advance healthy meals that are in moderation and avoid all the junk listed above. And embracing Alan Deutschman’s recommendations in Part # 3 of this series - create great tasting meals that will fire up your taste buds with anticipation and excitement that will lend to more rapid change. Here are some great ideas from Cyr’s book “Zombie Truckers” as well as a few new ones.

Breakfast

• Banana Nut Smoothie

• Veggie Omelet

• Whole Grain Breakfast Cereal

Lunch

• 15 Bean Soup

• Mediterranean Salad

• Gluten Free Veggie Wrap

Dinner

• Baked Ginger Honey Salmon Fillets

• Baked Lemon Chicken

• Venison Chili

• Large Caesar Salad with Chicken/Fish Protein

Healthy Snacks

• Trail Mix

• Coconut Balls

• Grapes

Even the healthiest foods can be consumed in unhealthy portions. The key to reducing weight is reducing calories and burning more of them. A normal daily diet should be roughly 2,000 calories for women and 2,500 for men. In order to lose one pound a week those daily intakes need to be reduced by 500 calories. That’s 3,500 calories over a week. Not easy to do! One Big Mac meal at McDonalds is just over 1,000 calories if fries and a regular soft drink is included. A 12-inch pepperoni pizza is almost 1,900 calories and that’s before the beer or soda! So, it’s really important to find good low calorie alternatives and stick to them.

 It’s also important to moderate your calorie intake. When driving it is easy to snack. Instead, it is important to set times to eat and follow them. Maybe only when the truck is stopped? Or maybe after a 20-minute brisk walk. In between stick to water/tea/coffee as a snack and if absolutely starving I would opt for carrot sticks, grapes or trail mix. But, again in moderation.

 Our next blog will look at ways to increase your calorie burning strategy and improve sleep patterns.