Archive for the ‘Physical Health OTR’ Category

May 24th, 2017

Over-the-road truck drivers are faced with a unique challenge to have a healthy diet with the monotony of limited choices. Roadside diners, truck stops, convenience stores and fast food establishments offer high calorie, fat and sodium options. This challenge may derail the best intentions of the professional driver when it comes to a healthy diet.

The goal is to eat at least five servings of fruit and vegetables daily to balance calories and nutrients when meal choices are limited at best.

What should I eat?

Foods with a high fiber content make you feel full longer and fortunately, these types of foods are often lower in calories and fat. Oatmeal or high fiber cereals and low-fat milk plus fruit are fast, easy options. For lunch, try broth based soups (vegetable or chicken noodle) along with a fresh salad. These are great starters for lunch or dinner because they fill up your stomach and are low in calories. When you eat out, limit creamy sauces and pick baked or grilled meats to cut out fat/calories.

Preparation is the key!

Inevitably, you will get busy and run short on time for a sit down meal. This is why it is crucial to have a well-stocked cab with healthy snack choices. Keep foods on hand that travel well under any conditions; including, apples, oranges, unsalted mixed nuts, whole grain crackers and individual servings of peanut butter. These items provide nutrients, protein and fiber for fullness. In your mini fridge, always keep options which are also high in protein. Select the Greek yogurt variety and mix it with berries. Buy small packages of carrots, celery and cheese sticks. All great options.

Take control of your meals.  

If you make your own meals, you have control over the fat, calorie and salt content. Your mini fridge, a small mini slow cooker and lunchbox cooker can provide you, the professional driver, freedom to store and cook meals by simply plugging into a 12-volt outlet. A small pot roast with red potatoes and baby carrots can be a delicious satisfying meal that cooks while you drive. Use slow cooker liners for easy clean up.

Don’t drink your calories

Eat your calories, never drink them. The calories found in regular soft drinks, sweet tea, sport drinks and juice add up easily and put you over your daily needs. The worst part is that they do nothing to stop those hunger pangs. Amazingly, an extra 100 calories per day can translate to 10 pounds of weight gain annually! Diet drinks (artificially sweetened) may at times trigger cravings for other sweets and foods, it’s better for you to drink water or unsweetened tea or coffee when you’re thirsty.

The professionalism found in your driving must extend into your meal planning to help you stay in the driver’s seat at all times. Happy and healthy journey into wellness!

May 9th, 2017

World-wide within the past three years, terrorists completed 17 vehicle-ramming attacks ending in 173 fatalities and 667 injuries. Last year, high profile attacks gained attention after particularly publicized incidents in France and Israel. May 2017, TSA released an unclassified report warning commercial vehicle users about the dangers of opportunistic terrorists.

Comparatively, in the last three years only four of the 17 documented ramming-vehicle terrorist attacks used a commercial truck. While less common to use a big rig at this time, professional drivers especially know the power of large commercial trucks. Be vigilant regarding your equipment security. Our best practices of avoiding congestion, locking your tractor and trailer as well as using common sense are the best safeguards. Regular safety-conscious basics also include:

  • Park in well-lit lots
  • Plan your route
  • Know your destination, verify identity of receivers per company policy
  • Recognize suspicious behaviors that include perimeter walking, individuals holding cameras or taking notes as well as individuals using vehicles to follow or watch you
  • Ensure security devices are working properly
  • Always take your Revelco or quad lock key when away from the vehicle
  • Verify Abloy lock is attached to trailer and that the seal is intact

Always secure your truck and trailer to protect from theft. Be alert and if you see something unusual, say something-better to report than risk the alternative. When you notice potential “threat indicators” inform local law enforcements and CFI operations.

May 5th, 2017

Do you have some health goals you are working on reaching this year? CFI will be participating in the  Healthy Fleet Challenge sponsored by Healthy Trucker. This challenge is app based and will run May 1st – June 30th.

The challenge is free for you to join, all you have to do is download the app in either the Apple App Store or the Android Play Store. It will be available shortly before the challenge begins.

To participate, you’ll post your meals and exercise, and you’ll see what everyone on your team is doing as well, and you’ll be able to interact with each other right within the app. If you prefer, you can keep your posts private but still participate along with your team.

The challenge will run May 1- June 30th.

This new challenge follows the most recent one that took place in January and February of this year, where participants lost a total of 579 pounds. Below is some of the feedback from the last Healthy Fleet Challenge:

  • 96.4% are eating better
  • 93.8% are exercising more
  • 78.1% are feeling better
  • 71.6% are sleeping better
  • 95.2% are happy that their fleet encouraged them to participateThe app features:Coaching Feed: expert tips on nutrition and exercise to help participants live a healthier lifestyle.

    Goal Setting: participants can set goals for themselves, including feeling better, building muscle, weight loss, improving sleep, & more.

For more information visit http://www.healthyfleet.com/current-challenge/.