3 Diets to Help You Follow the New Dietary Guidelines

The new 2015-2020 federal dietary guidelines focus on the prevention of diet-related chronic diseases instead of just weight management alone. Here are three suggested diets designed around the guidelines to help make them more user-friendly:

Healthy American Diet: A healthier version of what people in the United States typically consume, it suggests 2.5 cups of vegetables, 2 cups of fruit, 6 ounces of grain, 3 cups of dairy and 5.5 ounces of protein daily.

Mediterranean Diet: Heavy on protein and fruits while light on dairy, this diet suggests 6.5 ounces of protein, 2.5 cups of fruit and 2 cups of dairy daily. Like the American diet, it also suggests 2.5 cups of vegetables and 6 ounces of grain daily.

Vegetarian Diet: This diet only suggests 3.5 ounces of protein daily. To replace meat and seafood, it prescribes 7 ounces of nuts and seeds, as well as 8 ounces of tofu and other soy products. It also recommends 2.5 cups of vegetables, 2 cups of fruit and 6.5 ounces of grain.

*Above examples are based on a 2,000 calorie diet.

This information is provided by the E.K. McConkey Live Well, Work Well Newsletter

February is American Heart Month!

It's Heart Month - and not just because of Valentines Day.

Your heart is an amazing organ.  It supplies your body with blood that runs through thousands of miles of blood vessels, arteries and capillaries.

That is why it is so important to keep it and all the paths your blood travels through working properly.  Cardiovascular exercise is an important part of heart health and supporting that health with proper nutrition is crucial too.  Keeping fit, maintaining a healthy weight, limiting sugar intake and including more fruits and vegetables can all help keep your heart healthy.  To learn more about how you can make healthy changes, visit the American Heart Association's web page at heart.org.

Driver Routines - Daily Stretching

In our last blog post, we discussed some tips for Healthy Eating from the PMTA.  In her article on healthy routines for truck drivers, Taylor Pettis went on to describe the stretches in this chart and how they can help truck drivers improve their well-being.

Driving is rough on a truck driver's back, shoulders and neck. Getting out and walking around a few times a day can make a big difference!  Try these stretches to help. Even if you don't have time to do them all during a stop or break, do one or a few of them; picking up where you left off next time.

1. Hamstrings: Cross your right foot over your left.  Keeping your legs straight, bend at the waist and reach to your toes.  Hold for 15-30 seconds and switch sides.
2. Quads: Grab you right ankle with your right hand and pull your foot toward your butt until you feel the stretch in the front of your thigh.  Hold for 15-30 seconds and switch sides.
3. Hips:  Lunge forward with your weight on your right foot. Put both hands on your hips and hold.  Switch sides.
4. Forearms: Cross your wrists with the thumbs pointed downward.  Clasp hands together. Straighten your arms and rotate shoulders by your back. Hold.
5. Wrists: Put palms together like you're praying. Tilt your fingertips toward your chest and hold for 15-30 seconds.
6. Shoulders: Put one arm over your head and grasp the elbow with your other hand. Pull the elbow toward your head and back. Hold and switch arms.
7. Upper Back: Stand with your feet hip distance apart on a mat. Hinge forward at the waist and plant your hands on the mat. Step feet back until you're in a push-up position.  Lift your hips to the ceiling until your body makes an inverted "V" shape. Press your chest toward your knees. Hold stretch.
8. Lower Back: Stand with your arms extended vertically overhead. Lift your chest up and arch your back. Bring the arms back as far as possible.
9. Glutes: Lie on a mat and bend your knees. Cross one lower leg over the thigh of the other leg. Grab the back of the thigh with both hands. Pull your leg towards your torso. Hold and repeat on the other leg.

For more free, healthy tips, visit The Healthy Trucker 

Driver Routines - Healthy Eating

A recent edition of Penntrux magazine, the official publication of the PMTA (Pennsylvania Motor Truck Association) featured a good article by Taylor Pettis about healthy routines for truck drivers.  We all know that, as a truck driver, it can be challenging to establish a healthy routine.  Here are some of the PMTA's tips for Healthy Eating:

1. Healthy eating starts where you stop. It's easy to eat fast food; however, good choices are limited.  Expand your choices by stopping at a grocery store that offers healthy foods such as fruits, bagged carrots, nuts, hummus, etc.
2. Eat frequently, and in smaller amounts. Eating small amounts of healthy foods during the day sends a signal to your brain that the food supply is abundant. Eating more often, in smaller amounts, will give you more energy!
3. Protein, protein, protein. The right amount of protein for your weight and activity level stabilizes blood sugar enhances concentration, and keeps you lean and strong.  Think: chicken, turkey, etc.
4. Reach for fruit. Fruit - nature's candy - should be consumed 5 times a day.  Many convenience stores offer a selection.
5. Stay hydrated. Drinking plenty of water will flush your body of toxins, reduce risk of cancer, and help you eat less.
6. Track your calories. Use a Fitbit or a smartphone app like My Fitness Pal to help!

Valentine's Day Healthy Treats

When we think of foods that are associated with Valentine's Day we typically think of huge meals,

candy and, of course, chocolate. Check out this article from Symptom Find for tips on eating healthy this Valentine's Day! 

Happy Valentine's Day! 

Healthy Eating and Cancer

We all know that eating fruits and vegetables is good for our health but did you know that
eating healthy foods can possibly lower your chance of getting cancer? There are studies currently underway which will hopefully one day allow us to know exactly what foods we should be eating to potentially lower the possibility of developing cancer. Take a look at this article for more information.

Protein Breakfast

Breakfast has always been considered to be the most important meal of the day but are you really eating the right foods for breakfast? Take a look at this article from Fitday.com to see why you should be eating a breakfast containing foods high in protein.  

- Christina