A recent report noted that the average American drinks 44.7 gallons of soda a year—enough to fill a small kiddie pool!

Previous articles in Drivers Wellness have noted the caloric content of sodas, but here is another point to consider: Citrus- flavored sodas contain a chemical called Brominated Vegetable Oil (BVO) which prevents the citrus flavors from separating from the drink. (Note: cola flavored drinks do not contain BVO.) If you hold up a citrus- flavored beverage to the light, you can see cloudiness, an indication that the product contains BVO. But did you know that BVO is also used as a flame retardant? There is concern among scientists and nutritionists that BVO is harmful to the human body. Some people who consume large amounts of this chemical have developed skin lesions, memory loss, and nerve disorders.

Regular sodas contain high fructose corn syrup (HFCS), a genetically modified food source. This product has only been on the market since the 1990s, and there is no long-term evidence against human consumption.

Generally, a soda or two won’t be harmful. However, remember that sodas are empty calories. Substituting an alternative such as low-fat, regular or chocolate milk can go a long way towards giving your body the nutrients it needs. 

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In January, Highway News and Good News published a special segment on ways to lose and manage weight. How are you doing? Did you find the tips helpful?

Most of us know that obesity is caused by a sedentary lifestyle (whether it’s driving a truck or sitting at a desk) as well as food consumption. Our society tends to eat a lot of processed, pre-packaged foods, as well as dine out where meals are usually full of fat to enhance the flavors.

But those factors may not be the only root cause of obesity today. Drivers Wellness recently came across an article that postulated obesity actually began in the 1950s. Doctors at that time advised women to not gain more than a few pounds during pregnancy; additionally, breast feeding was replaced by bottle feeding. This advice resulted in lower weight babies who spent their lives eating to regain the nutrition that was missing from the in-utero phase.

Consequently, with the obesity problem now, overweight women are giving birth to bigger babies that have difficulty recognizing true hunger symptoms and whose bodies have difficulty managing blood glucose. Statistics show that in the 1960s, middle-aged men were on average 27 pounds lighter than middle-aged men in 2002. Women were more than 25 pounds lighter. The Institute of Medicine and U.S. Surgeon General are now making recommendations on pregnancy weight gain and breast feeding. However, it may take two or more generations to reverse the trend.

You can help balance your weight now by concentrating on nutrient-dense foods and avoiding empty calories. Most people snack because their meals don’t contain enough fuel and nutrients to maintain their body. If your body is getting the nutrition it needs, you won’t crave additional food. Eat a wide variety of foods in moderate amounts and your body will adjust its weight accordingly.

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For more help, see your doctor or therapist.  Check out our Resources Partners when you click this link or click here to contact us. You can also call our toll-free Trucker Prayer Line at 1-877-797-PRAY (7729). We’re here for you.

Want to help? You can help us get the word out about www.driverswellness.com by forwarding a link of this blog to your trucker friends and family.
 
Send an e-mail to DWBlog@driverswellness.com to subscribe to this blog for free. These messages are brought to you by Drivers Wellness, an initiative of Transport For Christ. If you would like to give a donation to help us reach drivers, click here.

Disclaimer
The content provided in this blog is for informational purposes only and is not professional medical advice, diagnosis, treatment or care. Further, it is not intended to be a substitute for physician’s advice. Always see the advice of a licensed physician concerning any question you have regarding any content obtained from this blog and any medical condition you believe may be relevant to you or someone else. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet, or fitness program.

Sodium chloride (salt, common salt, table salt or halite): a necessary constituent of the body and therefore of the diet, involved in maintaining osmotic tension of blood and tissues; uses include replenishment of electrolytes in the body, irrigation of wounds and body cavities, inhaled mucolytic, topical osmotic ophthalmic agent, and preparation of pharmaceuticals.

Recently, I was a patient in a hospital that offered patients the option of ordering freshly prepared meals if they desired. Imagine my surprise when I read the nutritional ticket that came with my meal. Items that were freshly prepared and designated “heart-healthy” contained as much as 1500 mg sodium! That was for one meal. The daily total for three meals could average as much as 4500 mg of sodium!

Your body needs 500 mg of sodium a day to maintain normal support of bodily function such as electrolyte balance. The USRDA recommended daily amount is 1500 mg; however, most people consume approximately 3500 mg per day.

Most of us are aware that sodium can raise blood pressure, but did you also know that excessive sodium can lead to cancer, osteoporosis, diabetes, dementia, sleep apnea, and kidney disease? Too much or too little salt in the diet can lead to muscle cramps, dizziness, or electrolyte disturbance, which can cause neurological problems. Excessive sodium can also leech the moisture out of your skin, leaving it dry and dull.

While some folks enjoy shaking the salt over their foods, most of the sodium we consume comes from pre-packaged foods. Even foods we would consider non-salty, like peanut butter and bread, can double or even quadruple your daily sodium intake. Additionally, prepared foods don’t even use the iodized version of salt that your body needs to maintain thyroid function.

The best way to monitor your daily sodium intake is to read food labels and keep track of the sodium content (if eating out, many restaurants now provide nutrition information of their foods on their websites). Try to eat fresh foods as much as possible. For instance, fresh baked bread contains less sodium and preservatives than commercially-produced breads.

Here are some food groups with high sodium counts:

• Any foods that are smoked or cured, including ham, bacon, hot dogs, luncheon meats and cheese
• Canned vegetables, unless they’re marked “low sodium”; but you should still check the label. (Plain frozen vegetables have virtually zero sodium.)
• Pickles and olives
• Tartar sauce
• Sauces, such as soy or tomato
• Gravies
• Soups, broths
• Vegetable juices (unless marked “low sodium”; again, check the label)
• Fried or seasoned rice

Limit your consumption of these foods. If you want to enjoy one of them, be sure to not have other foods that are high in sodium that day. The key is to enjoy yourself, but be aware of your total daily consumption of sodium.

Sea salt and kosher salt are becoming very popular; however, both contain the same amount of sodium as regular table salt. There may be some differences in flavor, but salt is salt, no matter where it was mined. Look for alternatives such as salt substitutes or other spices that can help flavor your meal.

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Research is showing that people who take small steps to lose a few pounds at a time are more successful than people who make aggressive lifestyle changes, like going on an extreme diet (usually abandoning it a few weeks or months later). Here are a few more hints you can add to previous tips to help you lose weight:

• At the start of a meal, dip a piece of whole grain bread into some olive oil—whole grains help you feel fuller.
• Drink low-fat chocolate milk—it helps drinkers gain muscle and lose fat when consumed after exercise.
• Use apple butter instead of margarine or butter—it has only 20 calories and 0 grams of fat per serving. This is an easy, delicious way to cut calories!
• Use cinnamon as a sweetener—it adds flavor, helps metabolize sugar, and works well as a sugar substitute in coffee.
• Blot your pizza with a napkin; this can dab off 30 calories and 4.5 grams of fat per slice. Also, remember that veggie pizza has less calories and fat than styles that contain fatty meats.
• Substitute a buffalo steak for beef steak and save calories and fat! Buffalo is lower in fat than beef. A 3-oz buffalo steak has 148 calories, 4 grams of fat, and 26 grams of lean protein, which helps fill you up.

A January Drivers Wellness article noted that one of the easy ways to lose a few pounds is to eliminate meat from your meal a couple of times a week. A driver had a good question about this suggestion: if we are supposed to eat protein because it is good for our bodies and it is filling, why should we eliminate meat, which is a good source of protein? The answer is that there are meatless proteins that you can either substitute for a meat or add to your daily intake to increase your consumption of good protein. Here are some meatless protein options:

• Beans (black, kidney, lima, navy, etc.), as well as split peas, chickpeas, and hummus; one cup has thirteen grams of protein—as much as a 3 oz. steak. Eat split pea soup, add black beans to your taco, or spread hummus on a cracker for a snack—be creative
• Eggs: One egg has six grams of protein (as well as essential amino acids). Have eggs for a meal, hardboiled for a snack, chopped up on a salad, or as an omelet (add cheese and beans to increase your protein).
• Dairy (milk, cheese, yogurt): All milk (whole, skim, or low fat) has eight grams of protein per cup; cheese has approximately ten grams per slice (depending on type); yogurt has thirteen or more grams per cup, depending on the type (opt for Greek, which is the best).
• Whole Grains: Whole grains (quinoa, amaranth, barley, buckwheat, corn, millet, oats, rice, rye, smelt, wheat, etc.) range from ten to sixteen grams of protein per cup. Have whole grain bread for a sandwich (egg salad or peanut butter, for extra protein), buckwheat pancakes (watch the syrup), or add brown rice as a side dish.
• Seafood: Depending on the type, has from fifteen to twenty-seven grams of protein per oz. serving. Cold water fishes, such as halibut, pack extra benefits, like higher protein and Omega-fatty acids.
• Soy: It can be consumed in many forms, from edamame (eleven grams of protein per half cup), to tofu, soy burger, and soy nut butter.
• Snacks: Nuts (peanuts, cashews, almonds, and walnuts), seeds (sesame, sunflower), nut butters (and not just peanut butter; try almond and soy nut butter). Eat these sparingly, though, as they are high fat; however, they make an excellent protein snack. 

And, please let us know if you have any questions or need clarification on our wellness articles.

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For more help, see your doctor or therapist.  Check out our Resources Partners when you click this link or click here to contact us. You can also call our toll-free Trucker Prayer Line at 1-877-797-PRAY (7729). We’re here for you.

Want to help? You can help us get the word out about www.driverswellness.com by forwarding a link of this blog to your trucker friends and family.                                                                                               

Send an e-mail to DWBlog@driverswellness.com to subscribe to this blog for free. These messages are brought to you by Drivers Wellness, an initiative of Transport For Christ. If you would like to give a donation to help us reach drivers, click here.

Disclaimer

The content provided in this blog is for informational purposes only and is not professional medical advice, diagnosis, treatment or care. Further, it is not intended to be a substitute for physician’s advice. Always see the advice of a licensed physician concerning any question you have regarding any content obtained from this blog and any medical condition you believe may be relevant to you or someone else. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet, or fitness program.

Studies have shown that Omega-3 fatty acids are effective in preventing heart disease. Your body does not make these acids and modern day diets of pre-packaged and fast foods don’t include enough fish and plant foods that contain Omega-3 fatty acids. Help yourself and your heart by adding salmon, sardines, walnuts, eggs, and flaxseed to your diet. Fish oil capsules are also a good option. And Omega-3 fatty acids also improve your mood!

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For more help, see your doctor or therapist.  Check out our Resources Partners when you click this link or click here to contact us. You can also call our toll-free Trucker Prayer Line at 1-877-797-PRAY (7729). We’re here for you.

Want to help? You can help us get the word out about www.driverswellness.com by forwarding a link of this blog to your trucker friends and family.                                                                                                

Send an e-mail to DWBlog@driverswellness.com to subscribe to this blog for free. These messages are brought to you by Drivers Wellness, an initiative of Transport For Christ. If you would like to give a donation to help us reach drivers, click here.

Disclaimer
The content provided in this blog is for informational purposes only and is not professional medical advice, diagnosis, treatment or care. Further, it is not intended to be a substitute for physician’s advice. Always see the advice of a licensed physician concerning any question you have regarding any content obtained from this blog and any medical condition you believe may be relevant to you or someone else. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet, or fitness program.

There are several factors that increase the risk of heart disease. These include high blood pressure (hypertension); high LDL (bad cholesterol); low HDL (good cholesterol); high triglycerides; high blood sugar; as well as a family history of heart disease, physical inactivity, and smoking.  

Fat around the waist increases your risk for heart disease and Type 2 diabetes. The risk goes up with a waist size that is greater than 35 inches for women or greater than 40 inches for men. Assess your risk by measuring your waist: stand and place a tape measure around your middle, just above your hipbones. Measure your waist just after you breathe out.

For more information and resources on this and other related topics, visit the National Heart, Lung and Blood Institute website at www.nhlbi.nih.gov.

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For more help, see your doctor or therapist.  Check out our Resources Partners when you click this link or click here to contact us. You can also call our toll-free Trucker Prayer Line at 1-877-797-PRAY (7729). We’re here for you.

Want to help? You can help us get the word out about www.driverswellness.com by forwarding a link of this blog to your trucker friends and family.                                                                                              

Send an e-mail to DWBlog@driverswellness.com to subscribe to this blog for free. These messages are brought to you by Drivers Wellness, an initiative of Transport For Christ. If you would like to give a donation to help us reach drivers, click here.

Disclaimer
The content provided in this blog is for informational purposes only and is not professional medical advice, diagnosis, treatment or care. Further, it is not intended to be a substitute for physician’s advice. Always see the advice of a licensed physician concerning any question you have regarding any content obtained from this blog and any medical condition you believe may be relevant to you or someone else. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet, or fitness program.

Have you ever found yourself feeling hungry or ill shortly after eating a meal or snack? It may be due to the glycemic index of the food(s) you just consumed. Simple carbohydrates can cause the body to experience an initial feeling of well-being, followed by a “crash” when glucose levels drop. Complex carbohydrates provide a more even balance of glucose that helps avoid the “crash and burn” syndrome. This is how this works: Each food has a specific glycemic index (GI). This index tells how the food will affect your body’s blood glucose. Simple carbohydrates such as sugary items, refined grains, and starchy vegetables are high GI foods.

These foods cause the body to experience a steep, rapid increase in blood glucose, followed by a steep drop (the crash and burn effect). Lower GI foods such as whole grains and non-starchy vegetables keep blood glucose level, helping you stay full longer and avoiding the effects of a rapidly dropping blood glucose level. While watching the GI index of foods is extremely important for people who suffer from diabetes, every person will benefit from maintaining a healthy blood glucose level. Some studies have even noted a greater loss of fat mass when a person follows a low GI food diet.

One method to assess the GI of foods is the “Traffic Light System” in which low GI foods have a green light, medium GI foods have a yellow caution light,  and high GI foods have a red stop light.

“Green Light” low GI foods (value below 55) should be eaten frequently and in larger quantities. They include: all bran or whole grain cereals; whole wheat  or whole grain pastas and breads; dairy products; non-starchy vegetables such as carrots, broccoli, cauliflower, tomatoes, lettuce, green beans; legumes such as beans and lentils; fruits such as cherries, plums, grapefruit, peaches, apples, pears, oranges, strawberries.

“Yellow Light” medium GI foods (value between 56 and 69) should be eaten in moderation. They include: cereals that contain whole wheat; cornmeal, couscous, vermicelli; croissants, rye breads, buns; vegetables such as beetroots; fruits such as mangos, bananas, figs, pineapple.

“Red Light” high GI foods (value greater than 70) should be eaten infrequently (if at all) and include: sugary cereals; white breads; vegetables such as pumpkins, parsnips; starches such as rice, tapioca, potatoes; snacks such as pretzels, ricecakes, donuts, scones; fruits such as watermelon or dates.

For more information, Google “glycemic index” in your browser for a list of sites that include detailed lists of the GI value of popular foods.

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For more help, see your doctor or therapist.  Check out our Resources Partners when you click this link or click here to contact us. You can also call our toll-free Trucker Prayer Line at 1-877-797-PRAY (7729). We’re here for you.

Want to help? You can help us get the word out about www.driverswellness.com by forwarding a link of this blog to your trucker friends and family.                                                                                               

Send an e-mail to DWBlog@driverswellness.com to subscribe to this blog for free. These messages are brought to you by Drivers Wellness, an initiative of Transport For Christ. If you would like to give a donation to help us reach drivers, click here.

Disclaimer
The content provided in this blog is for informational purposes only and is not professional medical advice, diagnosis, treatment or care. Further, it is not intended to be a substitute for physician’s advice. Always see the advice of a licensed physician concerning any question you have regarding any content obtained from this blog and any medical condition you believe may be relevant to you or someone else. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet, or fitness program.

Did you ever wonder why you are not losing weight when you are following what appears to be a healthy diet of vegetables, protein, fruits and carbs? The problem may be your perception of portion size. This is one of the hidden ways in which we gain weight; and adjusting your portions is one of the simplest method to lose weight.

Do you sit down for breakfast with a bowl of healthy, high-fiber cereal? Check the portion size on the cereal box and compare it with what’s in your bowl. A serving size is usually 2/3 or 3/4 of a cup. If you measured what was in your bowl, you may find that you are actually eating three servings! A serving of bread is not two slices for your sandwich—it is one slice. A medium potato is the size of a computer mouse. A serving of meat is 3 oz. (about the size of a deck of cards). If you snack on nuts, check the bag or can for the portion size.

Check the list below for an idea of the average calorie count of some popular foods and drinks:

2 slices of pizza - 800 calories
Bagel - 350 calories
Cheeseburgers - 590 calories
Blueberry Muffin - 500 calories
Spaghetti with sauce and meatballs, 1 cup - 500 calories 

Going to the movies? Keep in mind that an average-size tub of popcorn packs a hefty total of 630 calories! And then there are the drinks: a 20-oz regular soda has about 250 calories. And watch those coffee drinks! While a cup of coffee with milk and sugar totals about 45 calories, a grand café mocha can have up to 330 calories!

It’s hard to count calories when you don’t measure your portions. An interactive menu planner, available at http://hp2010.nhlbihin.net/menuplanner/menu.cgi, can help keep track of what you are eating.

Watch your portion size and you may find yourself losing weight without even trying! 

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For more help, see your doctor or therapist.  Check out our Resources Partners when you click this link or click here to contact us. You can also call our toll-free Trucker Prayer Line at 1-877-797-PRAY (7729). We’re here for you.

Want to help? You can help us get the word out about www.driverswellness.com by forwarding a link of this blog to your trucker friends and family.                                                                                                 

Send an e-mail to DWBlog@driverswellness.com to subscribe to this blog for free. These messages are brought to you by Drivers Wellness, an initiative of Transport For Christ. If you would like to give a donation to help us reach drivers, click here.

Disclaimer
The content provided in this blog is for informational purposes only and is not professional medical advice, diagnosis, treatment or care. Further, it is not intended to be a substitute for physician’s advice. Always see the advice of a licensed physician concerning any question you have regarding any content obtained from this blog and any medical condition you believe may be relevant to you or someone else. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet, or fitness program.

Not feeling up to a full-fledged weight loss plan?  Start with small goals of ten-pound increments. An initial goal of reducing your baseline weight by 10% is a start, and will have an effect on many health risks. Here are a few tips to lose ten pounds the easy way (OK, the not-too-hard way):

• Drink plenty of water.
• Divide your normal portion in half; save the rest for later.
• Skip the meat; even a couple of meatless meals help with weight reduction.
• Eat fresh foods and reduce your consumption of canned and pre-packaged foods.
• Cut sugar and (white) flour from your diet; these white ingredients cause weight gain and bloating.
• Take short walking breaks whenever possible; every little bit adds up.
• Fill two-thirds of your plate with vegetables for fewer calories and more nutrition.
• Skip sugary drinks; a supersized soda can have over 500 calories!
• Green tea is an excellent antioxidant and aids in weight loss (but skip the milk and sugar).
• Non-creamy soups are good fillers; add a cup to your meal.
• Yogurt is a great way to get nutrition and keep a healthy weight.
• Diet two days a week and eat healthy the other five.
• Increase your fiber intake—eat more beans, lentils, and unprocessed fruit; add garbanzo beans to your salad. 

Don’t be overwhelmed by the amount of weight you need to lose. An initial goal of reducing your baseline weight by 10% is a start. You will soon notice improvement in many aspects of your health. Then, use a combination of reduced calories and increased activity to continue weight loss and then maintain a healthy weight.

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For more help, see your doctor or therapist.  Check out our Resources Partners when you click this link or click here to contact us. You can also call our toll-free Trucker Prayer Line at 1-877-797-PRAY (7729). We’re here for you.

Want to help? You can help us get the word out about www.driverswellness.com by forwarding a link of this blog to your trucker friends and family.                                                                                                

Send an e-mail to DWBlog@driverswellness.com to subscribe to this blog for free. These messages are brought to you by Drivers Wellness, an initiative of Transport For Christ. If you would like to give a donation to help us reach drivers, click here.

Disclaimer
The content provided in this blog is for informational purposes only and is not professional medical advice, diagnosis, treatment or care. Further, it is not intended to be a substitute for physician’s advice. Always see the advice of a licensed physician concerning any question you have regarding any content obtained from this blog and any medical condition you believe may be relevant to you or someone else. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet, or fitness program.

Have you ever heard the statement that weight loss comes from starting the day right with a good breakfast? Well, that is true—unless you grab a quick breakfast from a fast food restaurant. A breakfast sandwich that appears to be healthy with protein of breakfast meat, egg, and cheese actually contains between 600-800 calories and 1400 mg of sodium; a delicious cinnamon bun can have 1100 calories and more fat than nine chocolate chip cookies; and a seemingly healthy zucchini-walnut muffin contains 500 calories and 28 grams of fat!

For fewer calories and more satisfaction, you could eat an egg sandwich with avocado and tomato slices and even a slice of cheese; or try French toast topped with strawberry and banana; or consider an open-faced broiled egg. Of course, a healthy cereal and fresh fruit are always good choices.

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For more help, see your doctor or therapist.  Check out our Resources Partners when you click this link or click here to contact us. You can also call our toll-free Trucker Prayer Line at 1-877-797-PRAY (7729). We’re here for you.

Want to help? You can help us get the word out about www.driverswellness.com by forwarding a link of this blog to your trucker friends and family.                                                                                                

Send an e-mail to DWBlog@driverswellness.com to subscribe to this blog for free. These messages are brought to you by Drivers Wellness, an initiative of Transport For Christ. If you would like to give a donation to help us reach drivers, click here.

Disclaimer
The content provided in this blog is for informational purposes only and is not professional medical advice, diagnosis, treatment or care. Further, it is not intended to be a substitute for physician’s advice. Always see the advice of a licensed physician concerning any question you have regarding any content obtained from this blog and any medical condition you believe may be relevant to you or someone else. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet, or fitness program.

OK, let’s face the facts—diet is a four-letter word that begins with DIE. However, with the physical requirements imposed by the DOT, drivers are facing the need to lose weight and get healthier if they want to keep their jobs. According to DOT requirements, medical fitness is required for duty—this includes weight management as well as management of associated problems such as high blood pressure and cholesterol, sleep apnea, and a host of other weight-related medical conditions. Losing weight for work-related reasons is important, but it is also important for improving your overall lifestyle. And it helps if you focus on “health” rather than “diet.”

This month, Drivers Wellness features an array of short articles that can help you regain your figure, your heart health and your relationship health too. We hope these special features will give you some tips that make the journey less painful. And, since January is the time of year when people want to start a new, healthier lifestyle, let’s get started together. (Please remember to consult with your health care professional before beginning a weight loss or exercise plan.)

Click on the individual titles below to read each article:

Start Your Day Right
Start Slowly
Portion Size: A Guide
What is the glycemic index (GI) and why is it important?
Watch for Your Risk Factors for Heart Disease
The Benefits of Omega-3
Be Nice

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For more help, see your doctor or therapist.  Check out our Resources Partners when you click this link or click here to contact us. You can also call our toll-free Trucker Prayer Line at 1-877-797-PRAY (7729). We’re here for you.

Want to help? You can help us get the word out about www.driverswellness.com by forwarding a link of this blog to your trucker friends and family.        

Send an e-mail to DWBlog@driverswellness.com to subscribe to this blog for free. These messages are brought to you by Drivers Wellness, an initiative of Transport For Christ. If you would like to give a donation to help us reach drivers, click here.

Disclaimer
The content provided in this blog is for informational purposes only and is not professional medical advice, diagnosis, treatment or care. Further, it is not intended to be a substitute for physician’s advice. Always see the advice of a licensed physician concerning any question you have regarding any content obtained from this blog and any medical condition you believe may be relevant to you or someone else. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet, or fitness program.

You may have heard of people who experienced deep vein thrombosis (DVT) after taking a long airplane trip. Driving for long stretches at a time can affect your health the same as a long airplane ride. While it is not unusual to experience some pain from sitting, pain may also occur because of a more serious condition.

Prolonged sitting or standing can cause the fluid in the leg veins (venous congestion) to build up causing inflammation and pain. The end result can range from unsightly varicose veins or, the more serious DVT. There is also a chance of a pulmonary embolism in which blood clots break free and travel to the lungs. If you experience any of these symptoms, call your doctor:

1. Swelling in one or both legs

2. Pain or tenderness in one or both legs (may occur only when standing or walking)

3. Warmth in the skin of the affected leg

4. Red or discolored skin in the affected leg

5. Visible surface veins

6. Leg fatigue

If you also experience sudden coughing that may bring up blood, sharp chest pain, rapid breathing or shortness of breath, or severe lightheadedness you may have a pulmonary embolism and you should seek medical treatment immediately.

Some tips to relieve the congestion include:

1. Wearing compression hosiery

2. Increasing physical activity

3. Elevating your legs above your heart for fifteen to thirty minutes when they are aching

4. Follow the tips from a previous article for getting exercise on the road.

If you are concerned about deep vein thrombosis, see your doctor. Your doctor may order a test such as an ultrasound, venography or MRI to confirm the diagnosis.

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For more help, see your doctor or check out our Resources Partners when you click this link or contact us. You can also call our toll-free Trucker Prayer Line at 1-877-797-PRAY (7729). We’re here for you.

Want to help? You can help us get the word out about www.driverswellness.com by forwarding a link of this blog to your trucker friends and family.                                                                                                

Send an e-mail to DWBlog@driverswellness.com to subscribe to this blog for free. These messages are brought to you by Drivers Wellness, an initiative of Transport For Christ. If you would like to give a donation to help us reach drivers, click here.

The content provided in this blog is for informational purposes only and is not professional medical advice, diagnosis, treatment or care. Further, it is not intended to be a substitute for physician’s advice. Always see the advice of a licensed physician concerning any question you have regarding any content obtained from this blog and any medical condition you believe may be relevant to you or someone else. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet, or fitness program.

Stress, is stress, is stress...or is it? Stress is a normal, psychological and physical reaction to positive or negative situations in your life. In itself it's not abnormal or bad. What's important is how you deal with it. In a previous issue, we explained your body's reaction to stress and gave you some tips on how to better manage it. Here is som more information.

Did you know that there are two types of stress? Acute stress is the "in the moment" kind of stress and usually is resolved in a short time. Chronic stress, on the other hand, is the response to emotional pressure suffered for a prolonged period and over which an individual perceives he or she has no control. Here are some examples of causes of stress:

• Major life changes: mariage, divorce, loss of employment, death of a loved one.
• Environmental stresses: we live in a noisy, busy world. You may not be aware of all the sounds around you, but they are there and your body "hears" them. Do you ever notice how quiet it becomes when the power goes off? While you may not be aware of noises in your day-to-day life, if suddenly they are not there, you notice their absence.
• Unexpected events: at work, you may suddenly be asked to do a run that was not planned; or at home, a vehicle breaks down or someone becomes ill.

You may also experience stressors from within yourself. This can include fear, uncertainty, or your own beliefs and opinions. Remember that you can control your own thoughts. It may not be easy, but recognizing and taking the initiative to replace negative thoughts with positive ones helps.

While acute stress passes in a short amount of time, chronic stress lingers and has longer-lasting effects on your body. Chronic stress can result from "in the moment" stressors, but also includes repeated exposure to stressors such as constant driving, ongoing problems in the home, worry about bills, or chronic health problems.

Both acute and chronic stress can be managed by avoiding triggers or through counseling to learn methods of reducing stress. If, however, your stress level is such that you find it difficult to go about your daily routine, you may have developed an adjustment disorder--a type of stress-related mental illness that can adjust your feelings, thoughts, and behavior. Adjustment disorders can occur after sudden life changes such as divorce, death of a loved one, or a move to a new area, and usually resolves within a few months.

Stress that doesn't resolve, or that severly affects your lifestyle may require professional treatment. Schedule an appointment with your docotr; or visit our website at www.DriversWellness.com and click on the link to Lighthouse Network to speak to a professional counselor for help in managing chronic stress.

Remember: stress itself isn't abnormal or bad. It's how you deal with it that matters.

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Differences between stress and adjustment disorder:
• Stress: Effects on your body such as headache, muscle tension, chest pain, fatigue, upset stomac, problems sleeping VS. Adjustment Disorder: Effects on your body can be the same but to a greater degree than regular stress.
• Stress: Effects on your mood such as anxiety, restlessness, lack of motivation, irritability, anger, sadness VS. Adjustment Disorder: Effects on your mood such as sadness, hopelessness, lack of enjoyment, crying spells, nervousness, thoughts of suicide, worry, desperation, trouble sleeping, lack of concentration, feeling overwhelmed.
• Stress: Effects on your behavior such as eating disorders, angry outbursts, drug and alcohol abuse, social withdrawal VS. Adjustment Disorder: Effects on your behavior such as fighting, reckless driving, ignoring bills, avoiding family and friends, poor work performance, missing work, vandalism.

Thanksgiving is a time for socializing, reconnecting with friends and family, and, last but not least, enjoying huge traditional family feasts. How can you survive without gaining weight? Following are a few tips to help you enjoy the holiday without the traditional “after-effect” that often glares back at you from the scale. Even following just some of these tips will help:

• Don’t go the table hungry. A light, healthy snack beforehand will prevent overeating at mealtime. Snack on almonds, raisins, raw vegetables and high fiber crackers.
• Remember there will always be leftovers! Don’t treat the meal as an all-you-can-eat buffet that you must consume in one sitting.
• Fill half of your plate with vegetables, one quarter with lean meat, and the rest with a starch of your choice.
• Take small bites of everything to get a taste of the meal, but watch your portion size on the side dishes.
• Be careful with high fat items such as creamy dishes, cheese-filled casseroles, and sugary items such as candied sweet potatoes. There is no need to deny yourself, though; just have a small spoonful.
• Drink plenty of water, and keep caffeine (and alcohol, if you drink it) at a minimum.
• Good choices include turkey breast (even better if you remove the skin), succotash, cranberry sauce, and the veggies in a relish tray. Fill up on these items and eat modestly of the potatoes, stuffing, green bean casserole, and other higher-calorie items.
• Have a small slice of dessert and eat it slowly to enjoy every bite.

Bottom line, avoid overeating and enjoy what you do eat without feeling miserable later!

Some Practical Suggestions
Need help with holiday stress, overeating, and general wellness? You can find such help in one of the following sites. Click on the names below to contact them online.

Lighthouse Network
Holidays can be among the most stressful times of the year. Whether you are missing your family, stressing about a family get-together which includes someone you don’t like, dealing with alcohol, or other stressors, having a professional, non-judgmental listener can help.

Lighthouse Network’s trained counselors are available to help callers navigate life successfully. The staff at Lighthouse Network provides treatment options for mental health and addiction challenges. If you or someone you care about is struggling with a life challenge, which can be aggravated during the holidays, call Lighthouse Network at 1-877-562-2565.

Take Shape For Life
People can gain up to ten pounds over the holidays. Are you concerned that your weight gain may cause you to fail the DOT exam? It is no secret that drivers have difficulty keeping their weight down and all the accompanying health problems in check.

Harry Sensenig, a former trucker, is well aware of the challenges of eating in a healthy way and exercising while on the road. After experiencing first-hand the benefits of the “Take Shape For Life” program, a safe, fairly easy, portable way to get your weight down to an acceptable level, he and his wife, Jodi, have become certified health coaches with the program and can help you “get in shape for life.”

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No one knows the exact number of professional drivers with diabetes; however www.truckersfund.com reports that 70% of truckers have one or more serious health problems, including diabetes.

According to the American Diabetes Association, there are three types: Type 1, Type 2, and Gestational Diabetes. In Type, the body does not make insulin, a hormone used to convert sugar and starches into energy. In Type 2, the most common form and often occurring later in life, the body does not produce enough or cells ignore insulin. Diet and exercise can prevent or delay the onset of Type 2. Gestational Diabetes occurs during pregnancy. In all types, glucose builds up in the blood, which can lead to many other health complications.

Diabetes is a chronic disease that must be managed through regular monitoring of diet, exercise, and glucose testing. However, only 37% of Type 2 patients are achieving the recommended levels of control, according to www.welldoc.com. Successfully managing diabetes is the key to helping patients live longer and reducing complications. Since 2005, truckers with insulin-treated diabetes must demonstrate that they can manage their diabetes when applying for a CDL with a Diabetes Exemption. Listed below are many options that can help.

WellDoc, is a mobile phone solution, approved by the FDA, that becomes a virtual personal health coach. Patients share test results and information and receive real-time feedback from their doctor through a data-enabled phone. Blood sugar levels are monitored more effectively, which will help patients to achieve diabetes control. It will be available from employers this fall and from your doctor next year. See product demos at: http://www.welldocinc.com/Products-and-Services/Demonstrations.aspx

There are several Diabetes Application Managers available for download to your data-enabled cell phone, iPad, or PC (some are free). You can also download applications that provide nutritional information on food, including food purchased at restaurant chains or grocery stores nationwide. Click on the links below for reviews of the most popular apps: Glucose Buddy, WaveSense, OnTrack, Track3, and LogforLife:
• American Diabetes Association (iPhone & Android)
• GOOMEDIC (Android)
• Medpedia Answers (iPhone & Android)
• VitalmHealth (iPhone)

An increasing number of Bluetooth-enabled or USB-connected meters that sync with cell phones are becoming available (FDA approval still pending in some cases). Click on the links below to review the details of each meter:
• MyGlucoHealth Meter
• WaveSense Jazz Meter
• Telcare Blood Glucose Meter

Maybe you feel you didn’t have control in getting it, but how you manage diabetes today is in your hands. For drivers with insulin-treated diabetes, it’s imperative to demonstrate good management in order to keep driving. If you’re a diabetic not yet on insulin, learning how to manage your diabetes well may help you avoid insulin treatment in the future. In either case, modern day technology could very well become one of the best tools to help you stay safe and on the road. We’d love to hear your tips. Driver, share with us how you do it while you’re on the road. Click here to comment.

In a previous article, we discussed the signs of sleep apnea—loud snoring, shortness of breath, intermittent periods of not breathing, daytime sleepiness. Here are some of the causes/signs you may suffer of sleep apnea:

• Excess weight: fat deposits around your upper airway may obstruct breathing; however, not everyone who is overweight has sleep apnea.
• Neck circumference: a circumference greater than seventeen inches is associated with increased risk of obstructive sleep apnea.
• High blood pressure: sleep apnea is more common in people with hypertension.
• A narrowed airway: some people have a naturally narrow throat, or enlarged tonsils and adenoids, all of which can block the airway.
• Gender: men are twice as likely to have sleep apnea. However, overweight women have an increased risk for this condition, and the risk rises after menopause.
• Age: sleep apnea occurs two to three times more often in adults older than 65.
• Family history: your risk for sleep apnea increases if you have family members who suffer of this condition.
• Alcohol, sedatives, or tranquilizers usage: They relax the throat muscles and can affect your breathing.
• Smoking: increases the amount of inflammation and fluid retention in the upper airway; smokers are three times more likely to have obstructive sleep apnea.
• Prolonged sitting: studies suggest that long period of daytime sitting can cause fluids to shift from your legs when you recline at night, narrowing airway passages and increasing the risk of obstructive sleep apnea.

If you believe you have sleep apnea, visit your doctor for a test to determine if that is the cause of your daytime drowsiness. Here are some tips to help you alleviate symptoms until you visit your doctor:

• Try to sleep on your side—this can help your breathing.
• Lose excess weight. Even a slight loss in excess weight may help relieve constriction of your throat.
• Avoid alcohol and medications such as tranquilizers and sleeping pills, as they relax the muscles in the back of your throat and can interfere with breathing.
• Use a saline nasal spray or Breathe Right® Nasal Strips to help keep your nasal passages open. These medications are generally recommended only for short term use, however.

The best way to deal with sleep apnea is to get a diagnosis from your doctor. The doctor will most likely order a test that monitors your heart, lung, and brain activity, breathing patterns, arm and leg movement, and blood oxygen levels, all done while you are sleeping. Once the test has been performed and an assessment made, the doctor may prescribe several options:

• A Continuous Positive Airway Pressure (CPAP) device, which delivers air pressure through a mask placed over your nose while you sleep. The air pressure keeps your upper airway passages open, preventing apnea and snoring.
• An Adjustable Airway Pressure Device automatically adjusts pressure, providing more pressure when you inhale and less when you exhale.
• Another option is an oral appliance, a device that opens your throat by bringing your jaw forward, thereby helping to relieve snoring and mild obstructive sleep apnea.

Your doctor will determine what device will work best for your particular case.

Getting treatment for sleep apnea can help you avoid many problems, including:

• Cardiovascular problems: sudden drops in blood oxygen levels that occur during sleep apnea can increase your risk of stroke.
• Daytime fatigue: people with sleep apnea often experience severe daytime drowsiness, fatigue, and irritability.
• Complications with medications and surgery: obstructive sleep apnea is a concern with certain medication and general anesthesia.
• Emotional and mental distress: sleep apnea can be a cause of memory problems, morning headaches, mood swings, depression, gastroesophageal reflux disease, a frequent need to urinate at night, and impotence.

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After a long day of driving, you pull into a travel plaza, looking forward to a delicious meal. What kinds of food are appealing to you? Do you head for the salad bar, the grill, or some fast food? And more importantly, do you shovel it in to appease your hunger, or do you take time to savor the wonderful flavors and textures of your meal?

Hopefully, you will take time to enjoy your meal. Rushing through a high caloric, low nutrient meal and washing it down with caffeine fills your stomach, but later your body crashes because you haven’t given it what it needs to function. This leads to more eating, even if you just ate, because your body is craving nutrients.

Food choice is just as important as relaxed dining. Did you know that some food items can contain as much as a full day’s worth of calories and sodium? Serving sizes have grown in the last twenty years. What appears to be a single food item is often a serving size that can feed two people! For instance, twenty years ago, a cheeseburger had 330 calories. Today that same “super-sized” burger can contain 590 calories. Add to that fries, soda, and dessert, and you could end up eating an entire day’s calories in one sitting.

And have you noticed the size of bagels these days? According to a brochure from the National Institutes of Health, twenty years ago, a bagel was three inches in diameter and had 140 calories. Today, the bagel has grown to six inches and contains 350 calories.

Everyone likes tasty foods. However, a study conducted by The Center for Science in the Public Interest found that foods advertised as stacked, stuffed, and topped, are the worst offenders. These foods, sold at national restaurant chains, can have as many as 2,000 calories, 68 grams of saturated fat, and as much as 3,000 mg of sodium!

The next time you stop for a meal, remember to look for food items that contain omega-3 fatty acids, magnesium, tryptophan, folate, and other B vitamins, as well as low glycemic foods. These food items go a long way to satisfy hunger and keep your stress levels low. Watch your portion size and remember to eat slowly.

Here are some tips you can use:
• Have some avocado on your salad; it is a good source of fatty acids (the GOOD fat).
• Poultry (chicken and turkey) contains tryptophan, a mood stabilizer.
• Low glycemic foods (not full of sugar and starch) help you avoid sugar crashes and keep your mood even.
Search the Internet for a listing of these foods.
• Vegetables and fruits are great sources of fiber and minerals.

Here are some tips to cut your calorie consumption:
• Switch from whole milk to 2%, 1%, or non-fat.
• Use lettuce, tomato, onions, and pickles on your burger and eliminate the cheese.
• Split a bagel with someone, or eat an English muffin.
• Leave the croutons off the salad and use a vinegar/olive oil mixture instead of heavy dressings.
• Have steamed vegetables instead of starchy potatoes or pasta.
• Eat the pie filling and leave the crust.

The book Eat This, Not That is a good source of information in making better choices at restaurants and grocery stores.

Try these healthy eating tips for a week and see how you feel. Are you more energetic? Less stressed? Sleeping better? Let us know! Click here to comment.