The Trucker Trainer by Bob Perry

Back pain not only discomforting; it’s costly, too. Lower back pain is one of the most common complaints we hear from drivers — and it’s one of the biggest culprits when it comes to missed days. It hurts during the day, and can keep you awake throughout the night. Over-the-road drivers are especially susceptible to lower back pain. The job requires long periods of inactivity in the same position, which causes stiffness — then throw in lack of exercise and plenty of stress, both mental and physical. According to a Canadian study, published in the December 2018 edition of the Journal of Transport & Health, almost 60% of truck drivers report experiencing musculoskeletal (MSD) pain and discomfort on the job. “Given the fact that MSDs account for nearly one-half of all work-related illnesses and the transportation sector makes up a significant portion of that, understanding the risk factors associated with musculoskeletal disorders is important,” said lead author Sonja Senthanar, a doctoral candidate in the School of Public Health and Health Systems. If you’re overweight, it will only make matters worse. It’s not like you can add an extra axle under your belly, so all that extra weight piles the stress on your back. What can you do? Lose the extra load. Here are a few tips to get you started. Remember, these are just guidelines. Before you start an exercise regimen, consult a medical professional. Core strength and flexibility is vital. Muscles support and control the bones in your spine; it’s that simple. The areas that most often need improvement are weak abdominal muscles and tight hamstrings. Walk it out. Before and after you walk, gently stretch your hamstrings. When you walk, stand up straight and concentrate on keeping your stomach muscles (core) active. By engaging your core muscles, you can transfer much of the weight of your upper body to your abs. Not only will you have less pressure and stress on your lower back, but it burns more calories, too. Don’t get too comfortable. Leaning back and relaxing in the driver seat (or any seat, for that matter) puts a lot of pressure on your lower back. Use your core muscles whenever you can to support your torso and build muscle strength. Changes won’t happen overnight, but incorporating a walk into your daily routine and remembering to sit up straight can really help.

In the past three articles on TheTrucker.com, we talked about the first three steps to staying healthy on the road — quality sleep, proper nutrition and exercise. Next up is personal hygiene, possibly the most important element because of this new environment we are all learning to live in. The first step is to protect your personal “engine” from freezing up, locking up and shutting you down in the current dangerous landscape the coronavirus has created. And now the dreaded cold-and-flu season is upon us. Your job as a driver is tough enough without adding more challenges; it’s all about prevention. Just as you have to get your rig winter-ready, you have to get your body ready, not just for winter but every day year-round. Professional CDL drivers are often at a high risk for flu and other illnesses, mainly due to personal health levels as well as the environment in which you work. The constant contact with fellow drivers, going in and out of terminals and travel centers, heightens your risk. The life of a driver means using multiple public restrooms, standing in fuel lines as others cough and sneeze around you, and using public showers on a regular basis. The first basic steps for staying safe and healthy: Mask up, stay hydrated and wash your hands (a lot). Next, take steps to ramp up your immune system and keep it running strong to help fight off germs and viruses. Here’s a list of suggested proactive measures we’ve put together, but remember, it’s always safe to consult your doctor. Take a good multivitamin. It may improve your overall well-being. Vitamins are essential for professional truck drivers due to the difficulty in finding proper nutrition from foods on the road. When taking any form of vitamins, it’s a good idea to consume them right after you eat. Many professionals recommend zinc supplements, as they may help stimulate the immune system. Take extra vitamin C. It will support your immune system and could reduce the severity of a cold. Utilize garlic, my favorite natural immune booster. Garlic is a natural antibiotic and one of the best forms of supporting your immune system. Don’t worry about offending others with the odor; in this case, keeping everyone at a safe distance is a blessing. Garlic is available in pill form, but I believe pure garlic is most effective. Slice the cloves into small pill-size pieces and swallow them whole as you would a vitamin; this will not give you the aftertaste or odor that chewing will. Be sure to eat in the mornings, and include a good lean protein source. During the winter months, oatmeal is a great-tasting, high-protein breakfast. Don’t go long periods without eating. Your system will become weak, and the immune system will lower its protection. Wash your hands with soap and warm water for at least 30 seconds multiple times a day, and wear gloves when you can. Carry (and use) hand sanitizer. Wipe down your steering wheel and door handles daily. Always carry a clean handkerchief. Exercise regularly, and keep your circulation running strong. Walking is a good choice. Always cover your hand with a paper towel before touching the bathroom door when exiting. Also, when possible, use your knuckles, not the palm of your hand, to push open ANY door. Use the crook of your arm (the inside of your elbow) to cover your mouth when coughing or sneezing. For more nutrition ideas, download our Fit to Pass App (available for both Apple and Android products), or visit us at www.fittopass.com.

In previous posts on TheTrucker.com, we covered Parts 1 and 2 (getting good quality of sleep and ensuring proper nutrition) in a four-part series on staying healthy as an over-the-road driver. The next step to staying healthy on the road — and at home — is exercise. Exercise is essential not only to maintaining a healthy weight, but exercise also supports the body’s biometric levels — blood pressure, blood glucose (or blood sugar), body mass index (BMI) and LDL cholesterol. You don’t have to be a triathlete or a marathon runner to make a difference in your body’s health. Small steps can equal big results. Take into consideration your personal fitness condition; then figure out what exercise you WILL do (not necessarily the one you SHOULD do). Walking even 1 mile each day, at a steady pace, can burn about 110 calories, lower stress and increase your energy level. Here are four steps to help you get started. Make a plan. Sit down and write down exactly what goals you want to achieve. These goals can range from weight loss to building strength and endurance, or even relieving depression. Set a goal. Set realistic goals based on your environment and daily tasks. Start out with something simple and manageable. Depending on your current health condition, play it safe and make your workout times short in the beginning; always put safety first to avoid injuries. Now that you’ve set your goal, write down how you plan to get there. It’s impossible to reach goal without a roadmap. This is no different then what you do naturally every day as a driver — you map out your route and know where you are headed to pick up or deliver that next load. Get started. Begin your workout routine slowly; two to three times a week is great. To maximize your time, your workouts should consist of a combination of strength training and cardiovascular exercise. Stay motivated. The key to long-term success, being healthy and staying the course is knowing how to motivate yourself on a daily basis. If you do the same thing every day, you will quickly reach a plateau in results. Adding new movements to your workout routine is important. Change your exercises every four to six weeks; otherwise your muscles will adapt to a certain repetitive motion and will become slow to change, whether your goal is growth, weight loss, strength or endurance. Not only do your muscles need to be “shocked” every now and then, but learning new exercises also helps prevent boredom from setting in. Don’t think of exercise as a chore; it’s an opportunity to change your life for the better. Don’t be hard on yourself if you hit a plateau, because you probably will. Instead, use that plateau to motivate you more to get past it. Exercise doesn’t have to be grueling — it’s okay to have fun while doing it. Adding a buddy to your fitness schedule will help. Last but not least, never beat yourself up if you can’t work out a day, or even for a week. Whatever you can do, or have time to do, is better than nothing, so don’t stress out about it. And remember, staying fit isn’t necessarily about the exercise you SHOULD do; it’s more important to find the one you WILL do — and then stick with it. For more workout programs, visit TheTrucker.com or download Fit To Pass App at www.fittopass.com.

In a previous post on TheTrucker.com, we began a four-part series about staying healthy while working as an over-the-road driver. In that column, we explored Step 1 on the road to better health: Getting good-quality sleep. This week, we’ll take a look at Step 2, proper nutrition. Good nutrition is the No. 1 key to maintaining your health, both on the road and at home. Ensuring you provide your body with proper nutrition is just like making sure you are taking all the correct steps in technology and aerodynamics to improve your truck’s fuel economy. Shouldn’t we apply that same principle to our own body engines? It’s time to start putting better “fuel” into our bodies in an effort to produce better health outcomes, such as better “mileage” and a longer, healthier life. Look, we know certain foods are bad for us. These foods produce unwanted weight gain and create health issues, which equals extra stress, especially when you as a professional driver start to prepare for upcoming DOT recertification exams. So, why do we put bad “fuel” in our body’s engine? We wouldn’t run bad fuel in our trucks. Well, there are several factors that impact our food choices, and that’s a whole topic to discuss another time. For now, here are the top reasons I hear from drivers: Fast food is convenient and cheap. It relieves the stress of finding something to eat. As a driver, I feel deprived because I’m away from home, so I feel entitled to finding something easy and tasty to eat, even if it’s not that healthy. When I coach drivers, I ask them to make good nutritional decisions at least 50% of the time. It’s about taking small steps to equal big results. Try these simple steps to improve nutritional input. Eliminate one bottle of soda per day; most have about 240 calories with 65 grams sugar. Eliminate one high-sodium food each day. This will reduce your sodium intake by about 800 mg, which adds up to 292,000 mg a year. This drastically reduces your risk for high blood pressure and heart disease. Examples of high-sodium foods include soups and gravies, soy sauce and other sauces, salad dressings, salami, bacon and other cured meats, pretzels, cheese puffs, popcorn, chips and other snacks, pickled foods, fast foods, table salt, etc. Add one high-fiber food per day. This will reduce your risk of diabetes, help control blood sugar, assist in weight control, clean out your digestive tract, reduce your risk of stroke, help prevent IBS (irritable bowel syndrome) issues and heal skin problems. Here are a few high-fiber options: Beans, peas and legumes, broccoli, brussels sprouts, 100% whole-grain products, apples and pears, and berries. Try to include a good source of protein in your morning meal. This will help “fill” you up while providing you good fuel to start the day. For more nutrition ideas, download the Fit to Pass App in the Apple Store or Google Play, or visit www.fittopass.com.

Driving a truck is a demanding, stressful job, and we all know it is more essential now than ever for drivers to be on the road delivering goods. In my next few articles, I am going to cover key steps on how to stay healthy while on the road. Quality sleep, proper nutrition, exercise and personal hygiene make up the all-important combination that will give you the fuel to conquer the day ahead. Getting quality, restful sleep is a challenge for us all, and especially for professional drivers. As you get later into your workday, steer clear of coffee, which can cause sleep disturbances. I enjoy coffee too — but remember that it can affect your body for five hours or longer after consumption. Plan your coffee intake so that it does not prevent you from getting good sleep. As your shift is coming to an end, make sure to prepare your mind and body for a good night’s sleep. For two to three hours before bedtime, avoid heavy or spicy meals, and halt your intake of caffeine drinks. In addition, avoid nicotine and other stimulants. Prolonged exposure to light from electronics and television just before bedtime may also disturb your sleep. Now you need to find a safe spot, without constant disturbances, to park your rig. With your rig settled in, make sure your sleeper is “Bunk Ready Fit.” Close all curtains and truck shades. Use eye masks and ear plugs, if needed. Block out any unavoidable disturbances by using a fan or “white noise” machine. Silence your phone. Assign a unique, audible ringtone to important contacts to minimize unwanted distractions. This will help throughout the day, too. Studies have shown that a cooler bedroom temperature is more conducive to a good night’s sleep. Find your room-temperature “sweet spot.” We spend about a third of our life in bed, and you need to make sure you get the same quality of rest when you are on the road as you do at home. Make sure you are placing your most valuable assets — your head and body — on premium products. Find the pillow that is best for you, and stick with it. You might also consider replacing and upgrading that mattress that came with your rig. I would suggest checking out www.thebigrig mattress.com. The Big Rig Mattress is designed for the road by a mattress engineer who has been behind the wheel. These are all key points for the first stage in getting healthy and staying healthy on the road. Our environment has changed. Now, more than ever, we must make adjustments to maintain our livelihood by taking care of our health. Step 1 is getting the best, restful, restorative sleep possible. Be on the lookout for a discussion about Step 2 — exercise — next time. We all need exercise, and we all benefit from it.

One of the most basic things in trucking is the pre-trip walk-around. Drivers are trained intensely on pre-trip safety checks — to walk around the truck to see if anything looks wrong, just as a precaution. You should also do a pre-trip refrigerator or cooler check. That way, you can make sure you have healthy choices to reach for while on the road. It all comes down to training. When you’re a professional driver you’re going to get stuck someplace, and there is going to be traffic, breakdowns, bad weather, construction and other delays. If it’s not easy for you to make the healthy choice, you’re going to make the bad one. Drivers, learn to stock your in-cab refrigerators or coolers with healthy foods and snacks, such as almonds, tuna packets and fresh fruit. Potato chips, corn chips and cheese puffs are full of oil, saturated fat and sodium. The next time you get hungry on the road, try some nutritious, protein-filled nuts, perhaps almonds, pecans, cashews or pistachios. Professional over-the-road driving can be both physically and mentally demanding. If you are a flat-bed driver, you frequently climb up and onto your truck, pull tarps and toss straps; however, there are also long periods of inactivity on the road. And for drivers who are not called on to perform these tasks, your activity level may be less. You might not realize how to balance your activity level with the number of calories you consume. I have found that many drivers are fans of sports teams, NASCAR drivers and other athletes. Look at it this way: You are a road athlete, but your body is unable to burn up high calories from power drinks or those unhealthy snacks I mentioned. You may see high-calorie power drinks and high-sugar snacks as a way provide a surge of energy to keep going, but that’s all they do. After that “surge,” you feel a let-down and experience more fatigue then before you consumed them. So, the next time you stop for your break and perform your “safety check,” also do a cooler or refrigerator check and make sure you have good choices to reach for. While you’re at it, try to work in a brisk walk. Walking will give you a boost of energy and relieve some stress. These two steps — movement and food consumption — will serve you well and make sure you are “Fit to Pass.”

In these times, more than ever, we must protect our immune systems. With today’s new standard of social distancing, garlic is the answer. Garlic offers health benefits — and people will keep their distance from you. Making good nutritional choices and exercising will go a long way on many levels of prevention, and garlic offers many benefits in addition to protecting your immune system. The list goes on: Garlic helps with managing blood pressure, diabetes and high cholesterol. But let’s start with protecting your immune system. Did you know garlic is a natural antibiotic? The health benefits are plentiful, including alleviating fatigue, according to Richard S. Rivlin, who wrote in the Journal of Nutrition that Hippocrates prescribed garlic to treat fatigue. In the life of a professional truck driver, fighting fatigue is constant. Long hours, poor nutrition, lack of exercise and an unrestful night’s sleep is a clear path to fatigue. Unfortunately, drivers’ most common go-to for fatigue is caffeine, power drinks and high-sugar drinks, all of which provide only a temporary boost of energy and then leave you feeling “drained” even worse than before. And that’s not to mention the expense of those assorted beverages. The original Olympic athletes in ancient Greece were given garlic to enhance their performance. If it’s good enough for Olympic athletes, just imagine what garlic can do for you, the true road athlete! Taking garlic in its natural form is best, but if chewing garlic and dealing with the pungent odor and aftertaste is not convenient for you, make garlic “pills.” Simply cut a clove of garlic into small pieces, each the size of vitamin tablet. Then, after eating a meal, take a small handful the same way you would a pill. Another option, if you are one of the lucky drivers who is able to cook in your truck, is to add a clove of chopped garlic to the food you are cooking. Small daily doses of garlic will equal big health benefits, all while practicing safe social-distancing guidelines.

First, I want to thank all the drivers who reached out to me to say how much they enjoyed the article titled “Truckers can get on the road to healthy lifestyles with slight adjustments” that ran earlier this year in The Trucker. I’m pleased to hear so many of you found the information useful as a way to work out every day. A question I am commonly asked is about strengthening one’s stabilizer muscles. Truck drivers can compare stabilizer muscles to their truck’s stabilizer bars. Let’s look at the comparison. The muscles of the body act to stabilize a joint so that a particular movement can be performed at another joint. These “stabilizing” muscles usually aren’t directly involved in the movement; instead, they provide support and keep you steady so that the primary muscles can do their job. For example, if you are doing a chest press on an exercise ball, the primary muscles working include the ones in your chest and arms, but the muscles in your abs, back and legs work isometrically to stabilize your body. Stabilizer bars in a truck distribute weight evenly and improve the vehicle’s movement and cornering traction. Starting to see the comparison? As a fitness professional I have heard debates about whether it’s necessary to concentrate on strengthening stabilizer muscles or if free-weight training provides all the necessary benefits in strengthening the stabilizer muscles. For example, when walking up steps, your body is working by using your legs to move you upward with force to the next step. If you are focusing on keeping your shoulders back and your abs tight, logic would say, “I’m using my quads and at the same time strengthening my stabilizer muscles” By the definition above, your stabilizer muscles are supporting the movement while not necessarily conducting the movement. In my opinion, if you are practicing good techniques and, as in the example of walking up steps, keeping your abs and back engaged in the movement, you are, in fact, strengthening those stabilizer muscles. In the example of performing the bench press on the ball as your abs, back and legs keep your body stable, the same principle could be applied to pressing a barbell overhead. Those same three body parts are involved to keep your body balanced. The message here is this: If you are going to take the time to exercise, make the effort to use all the resources you have to reach the full benefit of exercising. Another example is when you are preparing to pull your fifth-wheel pin, lower your landing gear, or pull your hood up. The next time you perform any of these actions, think about the movement first. Most drivers do not engage supporting muscle to perform these movements, which means that over time you could be causing small muscle tears. If a muscle is unable to adequately respond to or meet the demands of a task, it can become overloaded and tear under strain. This happens when we perform quick movements without allowing those muscle time to recruit other supporting muscles to help. Using these stabilizing muscles can be viewed as another set of hands, so to speak. Before you pull the hood next time, make sure first that your shoulders are warmed up. Second, make sure your abdominal muscles are contracted and ready to help out with the task at hand. Third, use your legs. Also, you should always make sure to take necessary measures to prevent injury. Be sure to warm up your muscles before performing any exercise movement, especially those that involve your shoulder or rotator cuff. Here’s a quick rotator-cuff warm-up: Start by holding an exercise band or even a bottle of water in one hand. Hold your arm at a 90-degree angle, making sure the elbow touches on your side at all times. Slowly rotate your arm outward (while keeping your elbow at your side); then, move your arm back across your stomach. Repeat for 10 reps and then change arms. Once you can perform a set of 20 reps without strain, move up to two sets.

It’s common knowledge that exercising and eating healthy is beneficial to your health. In some cases, it can even be lifesaving. So why isn’t everyone living the healthy lifestyle? While reasons for not attempting an exercise and healthy-eating program (or failing at one) vary from person to person, many Americans simply lack the “know-how” to begin and stick to a healthy lifestyle. Here are some steps to help you mentally, physically and nutritionally on the road to better health. Set a goal. Sit down and write out exactly what it is you want to achieve. The goal could range from weight loss to building strength and endurance, or even to relieving depression. Be honest with yourself, and make your goals realistic. Everyone is made differently. Never compare yourself to someone else; it is genetically impossible. Make a plan. Once you have a goal, write down the steps you are going to take to get there. It is impossible to reach a higher level without taking one step at a time. Picture your goal as a flight of stairs. Without steps, it is impossible to reach the top. Your small goals could range from losing 1 pound a week to increasing your cardiovascular exercise a few minutes each week — or your plan can be even easier. Keep it basic and simple by planning out steps that are accomplishable. Start it up. Begin your workout routine slowly; two to three times a week is great. Your workout should consist of both strength training and cardiovascular exercise. Start your strength training by doing one set of 12 to 15 reps per body part. If you do not have weights in your truck cab, carry a couple of extra 1-gallon water jugs (this investment will cost less than $3). For a water-jug workout program, email me. Never work the same set of muscles on consecutive days. Start your cardiovascular exercise at five to 10 minutes and build up to 30 to 45 minutes. You could also start off by simply walking from the back of the parking lot or taking the stairs instead of the elevator — anything that gets your heart rate up. Starting off slowly will help you from burning yourself out before you really get started. Stay motivated. Consistency is the key to long-term success, but you also have to know how to motivate yourself over time. Adding some spice to your routine is essential to change. Change up your exercise routine every four to six weeks. Your muscles will adapt to a certain repetitive motion and will not progress. Not only do your muscles need to be “shocked” again but learning new exercises will also help prevent boredom. That applies for cardiovascular exercise, too. Here are a few additional tips to get started on the road to a healthier lifestyle. Drink some water the next time you are feeling run down. Chances are that you are dehydrated. Protein is the building block of every cell in your body and should be the foundation of every meal. Apples offer vitamins and minerals that are vital to a healthy vascular system. The next time you get hungry on the road, try some nutritious, protein-filled nuts. Almonds, pecans and cashews are good options.

Walking is one of the best and easiest exercises, and it doesn’t require any specialized equipment or access to a gym. Keep it simple: Walk with intensity and in short spurts. Here is a quick routine to get you moving. First, warm up for two to three minutes, keeping your back straight and abs tight. Put away your cellphone and think healthy thoughts; this is your time. Next, pick up your pace for 30 seconds and slow down for another 60 seconds; repeat as you feel comfortable. Depending on how many times a week you can walk, I recommend increasing your 30-second burst weekly by five seconds. Walking with intensity and training in intervals will allow you to increase your cardio capacity and build endurance. The best thing is that you can gain all the benefits of exercise in half the time by walking with intensity and doing intervals. I know that in the trucking business time is money, but this time is a solid investment in your personal health. When you take your break, park in the farthest spot in the lot. Remember, 2,000 steps equal about 1 mile and burns 100 calories. Also, try walking circles around your rig as you fill it up. If you are out of shape, it is safe to say you did not get that way overnight. Start your exercise routine slowly and build up over time. Exercise should not be a chore; it is one of the best things you can do for your body. Walking can help to increase circulation. If you regularly experience unpleasant sensations in the legs such as tingling and “crawling,” you may be suffering from restless-leg syndrome (RLS). Walking can also help to relax tension in neck and shoulders, relieve lower-back pain and hip stiffness, and ease mental fatigue and eye strain. Invest in good tread. Take a note from Michelin’s tire program. You do not run your rig on bald tires, and you should not walk in worn-out shoes. Your shoes’ arch support, heel support and cushioning all wear down over time. Good walking shoes help avoid injuries. Try this simple routine. Once you have your walking routine established, here is a quick and easy exercise routine you can do during a break. Stretch and do a warm-up lap. First, with your feet together, breathe in and slowly raise your arms over your head for a count of four. Slowly exhale for a count of four, lowering your arms to your sides. Repeat five times. Next, stand with your feet shoulder-width apart and your knees slightly bent. Slowly bend at the waist and let your arms hang loosely toward the ground (NEVER bounce). Breathe slowly and deeply for three breaths. Slowly straighten back up, keeping your midsection tight and your back straight. Repeat five times. Complete 10 push-offs from your truck. Stand 3 feet away from your rig with your feet hip-width apart. Place your hands on your truck’s fender, shoulder-width apart, and push off slowly as you count to three. Complete 10 step-ups. Move to the steps of your rig. Step up with one leg and back down; then step up and back down with the other leg. Should you need help (because of bad knees, perhaps) use the grab-handle on the side of your cab to help balance yourself and add support when stepping up. When doing this, remember to use your leg muscles as much as possible and not your arms. Do 10 squats. Move to the front of your truck. Position your legs hip-width apart and hold onto your bumper. On a count of three, slowly squat down as if you are sitting on a chair; then slowly raise yourself on a count of three. Remember to keep your core (abdominal) muscles tight and engaged. Complete 10 bicep curls. Put water into two 1-gallon water jugs. (The amount of water depends on your personal strength. You want enough weight for resistance to perform at least 10 repetitions with each arm. You can start with a small amount of water and build up to a full gallon in each bottle.) Stand straight, keeping your abdominal muscles tight, and do not lock your knees. Curl the water jugs at the same time to chest height. Squeeze your biceps once you reach the top; then slowly lower the jugs while maintaining resistance on the way down. Do 10 shoulder lateral raises. After a proper warm-up, use two 1-gallon water jugs filled with water depending on your personal strength (see note above). You want enough weight for resistance to perform at least 10 repetitions with each shoulder. Stand straight, keeping your abdominal muscles tight, and do not lock your knees. With your elbows slightly bent, raise the water jugs from your sides at the same time until your elbows are shoulder high. Lower the jugs slowly and repeat. Perform 10 front shoulder raises. Stand straight, keeping your abdominal muscles tight, and do not lock your knees. With elbows slightly bent, raise the water jugs in front of you at the same time until your elbows are shoulder high. Lower the jugs slowly while maintaining resistance on the way down. Do 10 triceps push-offs. Use the same form as the push-off exercise, but move your hands closer, with thumbs touching, and push off using your triceps. Complete 10 rows with each arm. Bend over so your back is parallel with the ground (use your truck tire for support). Slowly bring a water jug up to your side and then back down. Switch sides and repeat. Take another lap. Without stopping, walk a lap around your rig. Repeat as many as three times as your personal condition level will allow. Never overdo it. Cool down and stretch.

In these uncertain times I know your food/drink sections are limited, but try to take time to look at what you’re eating and/or drinking. If the list of ingredients looks like a chemistry experiment, find a more natural substitute. In particular, avoid any foods that have hydrogenated or partially hydrogenated oils or trans fats. Choosing a more natural alternative will translate to a healthier you. We like to know — or we should want know — what is in the food we eat. You may wish to avoid certain ingredients for a variety of reasons. However, the ingredient-labeling terminology may not always be clear to us, and for some consumers, interpretation of the labeled ingredients is a problem. Here are explanations of a few common but mystifying ingredients: Carob is made from the edible seed pods of the carob tree. The sweet pulp is used to make an alternative to chocolate and sweetener. Hydrogenated vegetable oil is a generic class name referring to vegetable oil that has been converted to a solid or semi-solid state through a process called hydrogenation. All hydrogenated vegetable oils (e.g. sunflower, soy, canola) are covered by this term. Hydrogenation produces a more desirable texture (e.g. in baked products) but can result in the formation of trans fatty acids, which have been implicated as a risk factor in heart disease. Consumers are typically advised to look for the words “hydrogenated” and “partially hydrogenated” in the ingredients list to find out if a product contains trans fat. Glucose syrups are sweet aqueous solutions of saccharides, made by the partial hydrolysis of starch by food-grade acids and/or enzymes. Depending on the degree of hydrolysis, these solutions contain various amounts of glucose. Glucose syrup is often used as a sweetener for confectionery products and soft drinks and is also a natural substrate to obtain alcohol. Modified food starches are products derived from native starches (e.g. from maize, wheat and potato) that have been treated by chemical, physical or biological means (e.g. by precooking) to produce desirable properties. They are used in the food industry as thickeners, stabilizers, gelling agents, binders or emulsifiers in sauces, gravies, soups, deep-frozen dishes and confectionery items. Another form of modification is “pre-gelatinization” of starch, which allows it to form a gel with cold water, as in many “instant” desserts. Make sure to include your fruits, such as apples; they offer vitamins and minerals vital to a healthy vascular system. An apple a day keeps the coroner away. Dip apple slices in peanut or almond butter to give your system a shot of protein. Here are some fun apple facts: Apples are a rich source of nutrients and a powerful antioxidant. Studies show that eating 100g of apple can give an antioxidant effect that is equal to taking about 1,500mg of Vitamin C. Apples contain a large amount of minerals and vitamins that can strengthen the blood. Apples contain malic acid, which can help prevent disturbances of the liver and digestion. Apple-cider vinegar, when used as beverage, can help to prevent the formation of kidney stones. The skin of an apple can help remove toxic substances from your system. Eating an apple daily can help reduce skin diseases. Eating an apple daily can help lower cholesterol levels. Be careful, and thanks for all you do. CDL drivers are America’s most valuable resource!

Drivers, in these uncertain times you need to protect your personal engine (your body) from infection, making sure it doesn’t lock up and shut you down. Proper personal hygiene means taking care of every aspect of your body. Personal hygiene practices include bathing, washing your hands, keeping your hair clean and brushing your teeth. This also includes your personal surroundings — your cab. By now I’m sure you have heard all the necessary precautions you should be taking. We are all experiencing a run on supplies, and many organizations are working hard to provide protection for high priority personnel, including you, the professional driver. America is counting on CDL drivers to deliver the medical supplies needed. In the meantime, we all must do our best to stay safe. Hands and wrists should be washed with soap and water, using a brush if your fingernails are dirty. Dry your hands with something clean, such as paper towels or hot-air dryers. You should always scrub your hands for a minimum of 20 seconds. The Centers for Disease Control and Prevention (CDC) recommends washing hands with soap and water whenever possible because hand-washing reduces the amounts of all types of germs and chemicals on hands. If soap and water are not available, using a hand sanitizer that’s at least 60% alcohol can help you avoid getting sick and spreading germs to others. Professional drivers are at a high risk of contracting the flu and other viruses because of the environment in which they work. The constant contact with fellow drivers going in and out of terminals and travel centers heightens your risk. The life of a driver means using multiple public restrooms, standing in fuel lines as others cough and sneeze around you, and using different showers on a daily basis. Keep your distance! Following are my Top 10 suggestions on how to provide yourself with added protection against illness. Take a good multivitamin. It may improve your overall well-being. Vitamins are essential for professional truck drivers due to the difficulty in finding proper nutrition from foods on the road. Take extra vitamin C. It will support your immune system and may reduce the severity of a cold. Utilize garlic, my favorite natural immune booster. Garlic is a natural antibiotic, and one of the best forms of supporting your immune system. Don’t worry about offending anyone with the odor — in this case it’s a blessing to be able to keep everyone at a safe distance. Garlic is available in pill form, but pure garlic is most effective. Slice up the cloves into small pill-size pieces and swallow with water like a vitamin; this way it will not give you the aftertaste or odor that chewing it does. Be sure to eat in the mornings, and include a good lean protein source in your breakfast. Don’t go long periods without eating. Your body will become weak and your immune system will lower its protection. Wash your hands for at least 20 seconds multiple times a day, and wear gloves when fueling your truck. Exercise and keep your circulation running strong; walking works. Use the crook of your arm to cover your mouth when coughing. Rest. Make sure you are getting good, valuable sleep. Stock your cab: Make sure you have sound nutritional food in your cab. Feel free to email me at [email protected] for a grocery-shopping list. Be careful, be safe and drive strong.

Next time you’re feeling run down, it could be that you’re dehydrated. Instead of coffee or soda, have a bottle of pure water. Coffee dehydrates you, and soda is full of unhealthy sugars, chemicals and empty calories. Lack of water can lead to dehydration, a condition that occurs when you don’t have enough water in your body to carry on normal functions. Even mild dehydration — as little as a 1% to 2% loss of your body weight — can sap your energy and make you feel tired. Dehydration poses a health risk for everyone. Signs and symptoms of dehydration include: Excessive thirst; Fatigue; Headache; Dry mouth; Little or no urination; Muscle weakness; and Lightheadedness. Thirst isn’t always an adequate gauge of your body’s need for fluid replenishment. The older you are, the less you’re able to sense that you’re thirsty. During vigorous exercise —and with warm weather coming, for you flat-bedders securing your load down in the heat — an important amount of your fluid reserves may be lost before you feel thirsty. Make sure you’re sufficiently hydrated before, during and after exercise or a heavy workload. Increased thirst and increased urination, both in volume and frequency, can be signs and symptoms of diabetes. With diabetes, excess blood sugar (glucose) in your body draws water from your tissue, making you feel dehydrated. To quench your thirst, you drink a lot of water and other beverages, and that leads to more frequent urination. If you notice unexplained increases in your thirst and urination, see your doctor. It may not necessarily mean you have diabetes; it could be something else. Some people consume large amounts of water and experience increased urine output that’s not associated with any underlying disease. Think in terms of your truck’s battery, with intense pressure placed on efforts to maximize your truck’s performance. Like our friends at Fahrenheit Batteries (www.fahrenheit31.com) recognize, today’s trucks are technological marvels, but they are also significantly more demanding on batteries. Making sure trucks have the right batteries for the right applications and that these batteries are properly taken care of helps fleets run longer and operations run smoother, and this keeps customers happier. Sound familiar? Dehydration places extra stress on our bodies’ batteries. To help prepare your body for unexpected emergency repairs, stay hydrated. Staying safely hydrated  Make a conscious effort to keep yourself hydrated, and make water your beverage of choice. For a cheap alternative to bottled flavored water, try adding flavored green tea bags to your water bottle. This will make it taste better and make you want to drink more of it. Eat water-rich foods, such as fruit, but be careful of the sugar content. Use water as a true measuring stick for your hunger. The next time you’re driving down the road and you think you’re hungry, drink some water; then wait a few minutes and see if the hunger pains are still there. Also, check the time; you should be re-fueling your body every three to four hours.

People suffering from back pain spend an average of 60% more on health care annually than the rest of the population. Lower-back pain is one of the most common complaints I hear from drivers, and it is among the top causes of drivers taking sick leave. Back pain causes discomfort during the day, and it can keep you awake throughout the night. Over-the-road drivers are susceptible to lower-back pain for several reasons. The job requires long periods of inactivity while maintaining the same position. These ergonomics result in a feeling of stiffness. Likewise, the constant bumping and jostling along the road on adds to the pain. What can a driver do about back pain? Core strength and flexibility of muscles support and control the bones in your spine; it’s that simple. The areas that drivers most often need to improve are related to weak abdominal muscles and tight hamstrings. Changes won’t happen overnight, but if someone with back pain incorporates a walk into a daily routine, relief should be noticed. But no one should begin walking without a little preparation. Before and after the walk, people with back pain should take time to gently stretch their hamstrings. While walking, they should maintain posture by standing straight and concentrate on keeping stomach muscles (core) tight. Stretching Stretching isn’t just something people do that automatically leads to flexibility. Like any other exercise, it must be done correctly. First, with your feet together, breathe in and slowly raise your arms over your head for a count of four. Slowly exhale for a count of four while lowering your arms to your sides. Repeat five times. Second, stand with your feet shoulder-width apart, and bend your knees slightly. Slowly bend at the waist and let your arms hang loosely toward the ground. NEVER BOUNCE. Breathe slowly and deeply for three breaths. Slowly straighten back up while keeping your midsection tight and your back straight. Repeat five times. By engaging core muscles, much of the weight of your upper body is transferred, and abdominal muscles bear the burden, strengthening over time. Not only do strong abdominal muscles reduce pressure on the lower back — but building them burns more calories, too! Another point for drivers to keep in mind is that comfort in the seat does not necessarily mean that damage to back muscles stops. Leaning back and relaxing puts a lot of pressure on the lower back. Use core muscles to absorb that pressure whenever possible. Lose the extra load. For people who are overweight and have back pain, back-related issues are magnified. It’s not as if those who are overweight can add an extra axle to support their bellies — all that extra weight piles the stress on their backs. Remember, these are just guidelines. Before you start an exercise regimen, consult with a medical professional.

If we treated our tickers as well as our trucks, not nearly as many truck drivers would have heart disease. Every year since 1963, the President of the United States has proclaimed February as American Heart Month. When you’re on the road, it’s not hard to spot the warning signs of heart disease in fellow drivers. The most visible, obesity, is just one of the problems. Smoking, drinking, lack of exercise and poor diets all combine to clog vessels and arteries (and we’re not talking about rush hour traffic here). The road to a healthy heart begins with a simple question. What kind of fuel are you putting in your engine? Your doctor or dietician can tell you what to eat, prescribe an exercise regimen, and help you stop smoking and drinking, but only you can make the choice each day to live a lifestyle leading to improved heart health. For starters, a few simple tips and questions to ask yourself: Eat Colors. You know these foods, assuming they don’t have “artificial colors” on their labels, have minerals and vitamins. But you may not realize eating a variety of fruits and vegetables can help control weight and lower your blood pressure. Eat more fish. Add fish to your diet at least twice a week to boost your omega-3 fatty acids and help lower your risk of coronary artery disease. Are you at risk? Heart disease is America’s No. 1 killer. If any of the following are part of your lifestyle, medical report, or in your family history, chances are you are at increased risk of heart disease: smoking, diabetes, high-cholesterol levels, high blood pressure, family history of heart attack, lack of exercise, stress and obesity. Work in that work out. Regular exercise can help you maintain your weight and improve your blood pressure and blood sugar levels. Keeping active can lower your risk for many chronic diseases, type 2-diabetes, depression and cancer to name a few. Just because you can’t get to a gym doesn’t mean you can’t stay active. Walking, stretching, push-ups and sit-ups are just a few simple exercises you can perform almost anywhere. What type of fuel are you burning? If you are overweight, eating protein-rich foods instead of carbohydrates can speed your metabolism. Studies show people burn fat more quickly after eating high-protein meals and reducing carbohydrates. You don’t drive your rig with its lights off at night; after all, you need to see the road ahead. Managing your health is similar. Be sure you can see what’s ahead on the road to health. It’s not always an open interstate. You will run into roadblocks. Prepare for them. There are no big secrets to weight loss, and there are no ‘quick fixes’ or shortcuts. The steps to losing weight are straightforward and simple: eat less, exercise more and even better, do both! Have you ever put cheap fuel in your truck? How’d that work out for you? The same applies to meals. The most common mistake people make when it comes to to eating is waiting too long between meals. When our energy levels drop, we instinctively reach for the closest thing available. For the trucking lifestyle, that typically means some sort of processed or fast food. Plan ahead: When you’re on the go, pack nutritious snacks to keep your energy level stable. Then when you are ready to eat, make healthy choices. Avoid simple carbs. Simple carbohydrates may leave a sweet taste in your mouth, but that’s where the fun ends. Simple carbs are already broken down to their basic form, meaning your body quickly converts them to sugar as they enter your blood stream. A spike in blood sugar releases insulin, a hormone helping your body to turn the sugar into energy for movement, growth, repair of damaged tissues and other needs. But this type of energy is not what our bodies need. Fast-rising blood sugar that remains for extended periods of time, causes an increased workload on your pancreas. Likewise, elevated blood sugar won’t help if you’re trying to lose weight. For you team drivers, it’s a proven fact that when one partner participates in a weight loss program, the other is more likely to eat fewer calories, too. Remember, you don’t drive your rig with its lights off at night; you need to see the road ahead. Use the same principle when managing your health. Be sure you have a clear view of what’s ahead on the road to health.  

It’s true that eating late can lead to weight gain. A key point to remember if you eat later than normal, is that the food needs to be protein-based and light. Also, eating late in combination with caffeine and alcohol can cause problems as we attempt to obtain restful sleep. The biggest mistake people make when they eat late is choosing foods that are generally heavy on carbs. Carbs convert to sugar and wreak havoc on blood sugar levels. The result is poor rest. Some people wake up with a sugar hangover. Then guilt sets in, and we think we need to skip some meals. Before we know it, we have gone more than 12 hours without eating (while usually loading up with caffeine), and our metabolism shuts down. Try to run your truck without fuel then push it down the road. You won’t have the strength or energy to push due to lack of fuel, and your system begins eating away at muscle tissue instead of fat. You must fuel your system in order for it run effectively. Running on empty is not good. What fuel are you putting in your engine? Your doctor or dietician can advise you, but only you can make the choices leading to good heart health. It is important to eat colors. You know they have minerals and vitamins, but a good variety of fruits and vegetables can control weight and lower blood pressure. Eating fish at least twice a week will boost your omega-3 fatty acids and help lower your risk of coronary artery disease. Fried foods, partially hydrogenated oils and saturated fats should be kept to a minimum. Also, avoid simple carbs. These carbohydrates may leave a sweet taste in your mouth, but that’s where the fun stops. Simple carbs are already broken down to a form quickly converted to sugar in your bloodstream. A spike in blood sugar releases the hormone insulin, which helps your body turn the sugar into energy for your body to use in movement. When blood sugar is elevated quickly and for extended periods of time, the result is an increased workload on your pancreas. In addition, a carb-heavy diet won’t help if you’re trying to lose weight, as this extra sugar quickly turns to fat. Are you at risk? Heart disease is America’s No. 1 killer. The following are some of the greatest risk factors: Smoking Diabetes High cholesterol level High blood pressure Family history of heart attack Lack of exercise Stress Obesity Work in that work out Regular exercise can help maintain your weight, improve blood pressure and stabilize blood sugar. Keeping active can lower the risk for a lot of chronic diseases, including Type 2 diabetes, depression and cancer. Just because you can’t get to a gym doesn’t mean you can’t stay active. Walking, stretching, push-ups and sit-ups are just a few simple exercises you can do most anywhere. See the road ahead The most common mistake people make when it comes to eating is waiting too long between meals. When our energy levels drop, we instinctively reach for the closest food available, which for over-the-road drivers is usually processed or fast food. Instead, plan ahead. When you’re on the go, pack nutritious snacks to keep your energy level stable. When you are ready to eat, make good, healthy choices. If you are overweight, eat proteins instead of carbs to speed up your metabolism. Scientists recently discovered heavy people burn fat more quickly after eating high-protein meals than high-carb meals. You don’t drive your rig with lights off at night. You need to see the road ahead. Follow the same common sense when managing your health. You need to be sure to see what’s ahead on the road to good health. Pair up Attention team drivers! It’s been proven that when one partner participates in a weight loss program, the other is more likely to eat less calories, too. Couples tend to support each other.  You can do this!