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Roadside Dietitian

By Pam Whitfield, MS, RD and Don Jacobson

The 2 things you need to know about weight loss

RoadsideFive hundred telemarketers are going to hate us. Why? Because we are going to reveal the ultimate weight loss secret.
     Nutrition hits you in a variety of ways. Heart disease, cancer and stroke are America’s top killers. All may be influenced by what we eat. Type 2 diabetes and sleep apnea are associated with obesity and over-eating. High blood pressure can be controlled, in many cases, by a low-salt diet.
OTR drivers are in the danger zone for all of these, with 86 percent of truckers being overweight and 57 percent obese.
     Weight loss is the life-saving order of the day. Here is the two-pronged secret everybody knows to lose weight:
     Eat smart every day.
     Exercise regularly.
     Over the long haul, barring medical conditions, if you control caloric intake while exercising more, you should lose weight. Americans are the world’s heaviest citizens because we eat too much and exercise too little.
     OTR Quick Start: Keep a food diary.
     A food diary is a snapshot of your food life. It is like your logbook. Track everything you eat for two days, then visit a Web site like the USDA’s mypyramid.gov for a nutrition analysis. Click on the “MyPyramid Tracker” button, then follow the prompts. The program will prepare a report that could be an eye-opener for you.
     Once you know what you’re doing, you can make changes. But changing eating habits will take time and effort. Don't expect to do it overnight. It took time to gain the weight. It will take time to lose it.
Pam Whitfield and Don Jacobson are the authors of
Roadcookin’: A long haul driver’s guide to healthy eating (2008). They can be reached at their Web site www.roadcookin.com or on Twitter at Roadcookin’.

RECIPE OF THE MONTH

Pepr’d Chicken w/Curry Rice
(Lunchbox oven)
     This is a 5-minute prep dish.  
     Really fast. Really tasty.

4-oz. boneless, skinless chicken breast cut in small pieces
1 small green bell pepper, chopped
1 small red bell pepper, chopped
8-oz. Kitchen Basics chicken stock
½ cup white rice
1 tb curry powder

In a disposable loaf pan, combine all ingredients. Stir to blend thoroughly. Cook in lunch box oven for 30-45 minutes.

Nutritional Information (1 serving): Calories:
385, Carbohydrates: 58 gm, Fat: 4 gm (Sat Fat: 1 gm), Cholesterol: 66 mg, Protein: 35 gm, Sodium: 563 mg, Fiber: 6 gm