Tag Archives: healthy foods

General Safety Issues, Health Issues

TRUCKING INTO A HEALTHIER FUTURE (GUEST POST)

Author Introduction

Hank Barton is a second generation trucker-philosopher with a penchant for the written word. He enjoys blogging about long haul trucking, safe driving practices and life on the open road. He writes for E-Gears, an online CDL Practice Test authority that specializes in a variety of study guides. 

For those going into the trucking industry, planning ahead in terms of health and fitness may be the key to a long and fruitful career. The Federal Motor Carrier Safety Administration is implementing rules that will require that truck drivers get a physical to identify health problems that can be a safety concern. Unfortunately, there are a number of health concerns truckers face which are inherent to the trucker lifestyle. 

A 2007 study by the Journal of the American Dietetic Association showed that 86 percent of truck drivers were overweight and the majority of those were obese.  Aside from the more obvious safety issues stemming from being overweight or obese, such as heart attacks or diabetic shock, many truck drivers suffer from sleep apnea, which may disrupt sleep such that a driver ends up tired or falling asleep on the road. Additionally, studies suggest that a majority of truck drivers are smokers, compounding the health concerns. 

Current truck drivers suffering these health conditions may be in jeopardy of being unable to renew their trucking license and potential truck drivers are wise now to plan on avoiding these pitfalls. According to FMCSA Administrator Anne Ferro, “Better health means safer drivers behind the wheel.” A safer driver is a more marketable driver and now, the health regulations make a certain degree of physical fitness essentially part of the job. Not to mention, healthy truckers also spend much less on health insurance. 

Sadly, until recently, truckers have hardly been catered to in regard to providing healthy options. However, the recent focus on the safety issues presented by this lack have shifted some focus toward providing help for truck drivers who want to stay healthy and keep on trucking. 

While it may be easy for a person in great or even moderate physical condition to think that they can maintain their health while on long hauls, there are a number of things to consider. 

The Eating Healthy Conundrum 

We are not using many calories when we are on the road, so the main goal here is to consume fewer calories. The lion’s share of truck stop food may taste great as well as save time, but is fat and calorie heavy. Fast food and buffets are not kind to the waist line. Fortunately, some truck stops are now offering healthier menu options. Still, the best option is having a small refrigerator and microwave on board. This can keep your healthy options much more varied and appealing. Also, as we are all too aware, eating truck stop food is quite expensive so packing store bought food can save a good deal of money in addition to the health benefit. 

A good multivitamin is also advisable. We put the right fuel into our rig, but we often forget our body is a machine that needs the right fuel too. On the same hand, beware of diet pills or extreme diets. Many of these pills are largely untested and have side effects that could be catastrophic for someone driving a large truck. Extreme diets also often a side effect of fatigue that can be dangerous on the road. 

Working Out with Sedentary Work 

Exercise is a difficult issue for many truck drivers. It is also a critical part of staying healthy. In a job where the bulk of the work is done seated, creativity is the key. Walking and stretching at truck stops is always a good idea. Some truckers have even taking to packing a fold-up bicycle they can ride at stops, which is a great idea since cardio is going to be the best weapon against an excess of calories. There are also a number of stationary cardio exercises every trucker would do well to add to their repertoire, such as jumping jacks, mountain climbers, crunches, flutter kicks, etc. 

One promising prospect is that gyms have begun to look toward a trucker clientele. Snap Fitness is a 24-7 gym that recently opened its first truck stop location and there are plans to open five more around the country this year. While this may not be an option for many right now, it does mean that the future of fitness on the road does not look so bleak. 

Whatever road you choose to take in taking care of your health, remember that your body can break down just as easily as your truck. Give it the necessary maintenance to keep it running for yourself, for the people who love you, and to be a better truck driver.

General Safety Issues

WAYS TO REDUCE YOUR FAMILY’S CARBON FOOTPRINTS (GUEST POST)

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 Sent to us by Anne Laurie, of GoNannies.com, this post contains several blogs that you will find interesting and return from time to time to review different ones. 

As information about climate change and the damage it could cause continues to be discovered, more and more families are realizing the importance of managing and minimizing their carbon footprint. Making a difference in the health of the planet by making a conscious effort to reduce the ecological impact that your household has is the socially responsible, ethical thing to do. These 30 blogs all feature posts underlining the importance of that task, and offer tips, hints and tricks for turning your family a bit greener.

Energy-Efficient Home Improvements

Not only will energy-efficient upgrades to your home help the planet, they’ll also save your wallet each month by translating into noticeable reductions in energy costs. These five blog entries detail some of the upgrades you can make to turn your home into one that has less of an ecological impact, and will also cost less to maintain.

Sustainable Dietary Habits

Making changes to your dietary habits is an effective way of reducing your carbon footprint while also enjoying healthier, more wholesome foods. These five blog posts detail not only the importance of sustainable eating, but also include tips for how to make the switch with your family.

Recycling and Repurposing

The environment created inside a landfill is one that’s typically anaerobic due to how tightly garbage is compacted. The lack of oxygen in this environment means that even biodegradable refuse may not break down properly, which is one of the reasons why recycling is so important. Repurposing items that you might ordinarily discard can also help you save money, and will keep them out of your local landfill.

Transportation

Changing the way that your family commutes to work, school and activities is a small but significant step in the direction of ecological responsibility. Carpooling, participating in ride share programs, and utilizing mass transit are all viable alternatives to driving a car with one or two occupants, and these changes do make a difference. These five bloggers discuss their experiences and share their knowledge about earth-friendly transportation.

Reducing Waste

While keeping garbage out of landfills and managing your family’s carbon footprint is of vital importance, learning to manage and reduce your waste as a group is a great way to instill the importance of green living in children, teaching them responsible practices that they’ll remember in adulthood.

Teaching Kids Earth-Friendly Habits

It’s important for families to reduce their carbon footprints as a household, but it’s also important that kids learn the necessity of living an environmentally-responsible life as they grow up. Good habits start when children are still quite small, and these five bloggers tackle the issue of imparting green values to little ones.

We hope you will have time to check some of these blogs out, as they all contain helpful information to keep our planet cleaner and more safe. Pat

General Safety Issues, Health Issues

IT’S NATURAL NUTRITION MONTH

There are many ways of keeping ourselves safe – from injuries on the job, hobbies, playing sports – to keeping our bodies physically fit.  March is National Nutrition Month, so what better way to start the month than by thinking about ways to be healthy?  The Academy of Nutrition and Dietetics helps consumers understand how to use these suggestions into their daily lives, with themes such as this year’s, “Get Your Plate in Shape!”  Each March, the Academy encourages Americans to return to the basics of healthy eating.  Their goal is to ensure consumers are eating the recommended amounts of fruits, vegetables, grains, protein foods, and dairy each day.  By focusing on My Plate, people can be more aware of the basics of healthy eating.  By making a few simple changes to their daily eating plans, they will reap the benefits for a lifetime. 

It’s easy to  find all kinds of sources of instructions for healthy eating styles, either through magazines or the internet.  Portions play a very important part of an overall diet, too.  If you say you only had one serving, but it was a huge one, the only one you are fooling is yourself.  Choose moderate servings by including at least two vegetables, meat, and  salad.  If you are slightly overweight, continue to get regular activity and stay with healthy foods.  Do you realize that if you are overweight or obese, losing just 10 pounds may lower your risk of:

  • Type 2 Diabetes
  • Heart Disease
  • High Blood Pressure
  • Early Death 

To remain at a healthy weight, you need to balance the calories you eat with the calories you use up.  To lose weight, you must use more calories than you eat.  Calories are a measure of the energy in the foods you eat.  You burn calories when you are physically active.

Eating healthy and being physically active can give you more energy throughout the day.  Move more and eat healthy foods to help: 

  • Lower your blood sugar
  • Lower your blood pressure
  • Raise your “good” cholesterol
  • Lower your “bad” cholesterol 

There will be times in your life when a family member or friend just needs a little encouragement to make a healthy change.  Here are some conversation starters that may help them start thinking about eating healthy: 

  • I care about you and want you to live a healthy life.
  • How about if we start drinking water instead of soda?
  • Eating more fruits and vegetables can make a difference in our health.
  • Next time we go out to eat, let’s share a meal, or
  • We might order on our own, but eat only half, and save the other half for tomorrow.
  • Rather than having a breakfast burrito or doughnut, how about oatmeal or whole-grain cereal?
  • Maybe we could cook and enjoy a healthy meal together once or twice a week.
  • Let’s start taking a walk every day together, or join a fitness center. 

We want our friends and family members to know that we care about them and that a healthy diet can protect them from diseases such as diabetes, heart disease, bone loss, and some types of cancer.  High blood pressure is a silent killer.  As we age, it is harder to lose weight, believe me.  If your clothes from last year are tight, it’s time to cut down on certain foods, and start exercising.  A good motivation is to be able to wear the same, comfy jeans year after year. (Till they are worn out!) 

Our younger generation  loves soda and fast food,  but with parents preparing good meals for them and getting them on the right track, hopefully they won’t be victims of poor health in later years.  Healthy foods don’t have to be dull, just find the right resources to guide you onto the path to nutritious foods.  The best way to encourage your friends and family is  to set the example.

Source: Academy of Nutrition and Dietetics

General Safety Issues

THERE’S STILL TIME FOR SAFE TAILGATE PARTIES!

Well, college football is just about over, and the Pros are on their way to ending another season soon.  Don’t despair!  There’s still time for tailgate parties, but there are some things you should know that will keep you a little healthier.  It’s a great time to be with friends and family, and new friends that you meet.  Cheer on, and munch on, but do it safely!  No one wants to land in the emergency room during or after the game! Don’t penalize your guests by failing to follow these rules from the U.S.D.A.:

  • Clean – Wash hands and surfaces often. Don’t commit “illegal use of hands!”
  • Separate – Don’t cross-contaminate.  Keep raw meat and poultry separate from cooked foods.
  • Cook – Use a food thermometer to ensure meat and poultry are safely cooked.
  • Chill – Refrigerate or freeze promptly.

We all understand the “two-minute” warning in football, but food safety has the “two-hour” rule.  Perishable food items that sit out for too long may not be safe to eat.  By using serving cold dishes nestled in bowls of ice, or warm items left in a heating source (slow cooker), foods will be safer.   Partially and undercooked foods are threats to food safety.  Using a food thermometer will ensure that meats are adequately cooked to the proper temperatures. 

Don’t get a false start.  Snack on some healthy items before the party to avoid overindulging.  Healthy snacks such as fruits, carrots, celery, and low-fat dips should be included in the menu.  Non-alcoholic beverages should be offered, as well.  Never chop block!  This happens when you chop raw veggies on the same cutting board that was used to cut up chicken or other raw meats.  Harmful bacteria can cross contaminate with other foods.  Clean the cutting board with hot soapy water after dicing one type of food and before starting on another.  

Below are some great instructions from the Food Safety Consortium of Iowa State University:

If in doubt, throw it out! Keep hot foods HOT (above 140° F) and cold foods COLD (40° F or below)

Which Foods are Safe to Serve?

  •          Single-serving, pre-packaged portions are the safest. Consider offering sandwiches, cookies, or other food items in individual,   food-grade plastic bags or film wrap. This will minimize the number of people who come in contact with the food.
  •          Dry foods or those high in sugar are almost always safe. Breads, rolls, cakes (without cream filling), fresh fruits and vegetables, cookies and crackers are safe. Use caution when serving cooked or processed foods such as lunch meat, hot dogs, vegetables and salads.
  •          High-protein foods like meat, milk and dishes containing egg are potentially hazardous.
  •          Be cautious with marinades, potatoes, rice, custards, puddings, pies, gravies and stuffings. Time and temperature control of these foods is extremely important.
  •          The life of most deli meats and foods is short. Roast beef, chicken breast, and turkey have a shorter refrigerator life than processed meats or cold cuts. Buy reasonable quantities. If food won’t be served soon, store in a cooler immediately.
    When you get home, properly wrap and freeze deli meats that won’t be eaten within two to four days.
  •          REMEMBER most food poisoning bacteria can NOT be seen, smelled, or tasted.
  •          Bacteria multiply fastest between temperatures of 40 and 140; it’s what we call the Danger Zone. 

Help your guests avoid penalties!  If they plan to drink alcoholic beverages at your party, be sure they have a designated driver.   An accident would put a damper on everyone who attended the party.  If you are attending a tailgate party, wear loose fitting, layered clothes, with the top layer being water repellent.  Drink warm liquids without caffeine or alcohol.  Alcohol causes the body to lose heat more quickly.  If you follow these food safety tips, you won’t have to worry about your guests going home with more than just memories of the game!