Monday, April 6, 2020

How I Lost Weight as a Team Truck Driver-The Beginning

Introduction
My wife and I are team truck drivers, a profession that definitely has it’s problems with obesity due to the obvious lack of physical activity and overeating due to boredom. 

How my wife and I each have lost weight and are keeping it off. (37 lbs for me; +25 for her):

I wasn’t planning on losing weight! At only 197 lbs; 5’11” I didn’t really think that I was overweight, although I was with a BMI (Body Mass Index) of 27.5, which is in the "overweight" range. My BMI now is, 22.7, which is in the 'Normal Weight" range. I really just wanted to eat better since I have a history of colon cancer and other cancers in my family, and through research found that this way of eating had scientific studies to prove weight loss, reversal of heart disease, reversal of Type 2 Diabetes, as well as prevention of other disease.

This diet doesn't really have a name, such as Atkins or Keto. I guess it is somewhat known as Whole Food Plant-Based or WFPB and is based on research done on populations with the most centurions; people who live to 100 years old and older. I’ve put links to information where I did my research to come to my conclusion to make the change. Basically, you eat anything plant, minimally processed. As you’ll find out by checking the resources I've provided, Whole Food Plant-Based is very difficult to follow on the road. I’d say we’re more Plant-Based Vegan since "Whole Food" means that the food hasn't been processed.

On my other post, "More Detailed", at https://www.teamtruckerweightloss.club/p/more-detailed.html  I explain how we lost weight and I improved my health markers AS A TEAM TRUCK DRIVER while living on the road.



Here’s a quick list of how I QUICKLY went from 197lbs to 160lbs in 21.5 months and have been able to keep it within 1-2 lbs for a year now.

We eat almost exclusively plant-based. No meat; no dairy. Whole Food means no or minimally processed. Living on the road limits these possibilities but as I’m trying to explain you can still make a huge difference.

One example that most would understand would be a burrito from Chipotle. Whole Food; beans, rice, tomatoes, lettuce, guacamole. Yes, I know that guacamole is processed to make it guacamole but it is very little and it has great health benefits.

No EXTRA sugar. By extra I mean, if something has sugar on the label it wouldn't stop me from getting it. I don't know, say tortillas had sugar. I'd still eat that just no ADDED sugar such as, candy or soda pop.

We get minimal exercise living on the road and, as a team still....lost 37 lbs. sometimes fluctuating up to 40 lbs.

No cheese! Again, no dairy. Cheese is extremely fattening and has other health concerns.
THIS ONE CHANGE will make a HUGE difference. There’s cheese in/on everything!!

No extra oil. Salad dressing has a TON of oil in it which translates to a LOT of needless calories. I only use enough to flavor with. Always get it on the side. They will always bring your salad drowning in high calorie salad dressing.

I eat 20-40 grams of dark chocolate a day. I do that in the form of raw cacao powder in Almond mild and a little date syrup, mixed in a NutriBullet.  Evidence has shown that cocoa fed to rats DECREASED visceral adipose (abdominal fat) tissue. Other health benefit of eating dark chocolate that I was interested in was increasing nitric oxide levels for endothelium repair. A benefit that I may address in a later post.

Intermittent fasting. (Try to eat all food in an 8 hour window) I eat less because I eat less often.
This alone can cause weight loss of 3-8% over 3-24 weeks.

Eat a handful of nuts each day (between meals) to keep blood sugar from spiking. I try to eat 2 fruits a day. Usually an apple and a banana. Just what’s handy for us.

Guacamole/avocado (good fat) almost every day.


This was all based on my and my Son's research from:



Helpful information; Shows like:
(Maybe on Netflix)
Forks Over Knives
What The Health
Plant Pure Nation
The Game Changers

Resources: Many of the books listed also have audiobooks, paperbacks, audio CD's and Kindle available at Amazon.

How not to Die
Dr. Michael Greger, M. D.

How not to Diet 
Dr. Michael Greger, M. D

How Not To Die Cookbook 
Dr. Michael Greger, M. D

Proteinaholic 
How Our Obsession with Meat Is Killing Us and What We Can Do About It
Dr. Garth Davis, M. D.

The Cheese Trap 
How Breaking a Surprising Addiction Will Help You Lose Weight, Gain Energy, and Get Healthy
Dr. Neal D Barnard, M. D., FACC


The China Study 
T. Collin Campbell, PhD
The China Study, Revised and Expanded Edition: The Most Comprehensive Study of Nutrition Ever Conducted and the Startling Implications for Diet, Weight Loss, and Long-Term Health.

Mastering Diabetes 
Cyrus Khambatta, PhD, and Robby Barbaro, MPH

Mastering Diabetes: The Revolutionary Method to Reverse InsulinResistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes


Podcasts:
As a driver I love podcasts. What else do you have to do? Drive and learn how to better your health! Download and listen at your convenience. You can actually hear a lot of the information from the authors of the previously listed books as they are being interview on the various shows.


The Exam Room (Physicians Committee for Responsible Medicine)

Mastering diabetes-Audio Experience







Sunday, April 5, 2020

Pictures

August '17
August '17
Down 12.5 lbs already








Sept. '18
Sept. '18
The first time I really noticed a
difference in a picture.
Still holding. April '20
39 lbs less
The Beginning.
June '17

Friday, March 27, 2020

How I Lost Weight as a Team Truck Driver-More Detailed

Here's what I was eating in the beginning when I was losing weight so fast that when I got out of the truck my pants were falling down.

We have a refrigerator with freezer so we stock up on Beyond Meat's Beyond Burgers. Easy-to-cook plant-based patties. Cook them in the microwave for a couple of minutes depending on the power level of your microwave.  This one is 700 watts so it works fine with our 1500 watt inverter.  Along with Whole Wheat buns. Getting the picture? Whole Foods? Whole grain, etc. I keep all the basics for burgers; ketchup, mustard, pickles, sometimes tomato's.

Along with the burger, which I'd have about 3 times a week, my wife would make mustard potato salad to keep in the fridge. Yep, potato's are carbs, but they're GOOD carbs, trust me. Do the research from the resources listed on Page 1 and you'll agree! This is made with Veganaise instead of mayonaise, available at most grocery stores now.

Along with this I'd have Bush's Vegetarian Beans that come in convenient 8.3 oz cans with pull tops. I actually only eat half of a can at a time.

Later in the day when I feel a little hunger coming on I'll have a handful of raw, mixed nuts. Nuts also help control blood sugar levels. Then later on is when I'll have a banana and or an apple or some other kind of fruit.

For the next meal I'd just have something small. Maybe a sandwich that I put together in the truck. Whole wheat bread and a No-Tuna sandwich. For now you can probably Google it and maybe later I'll put the recipe for it. It's made with chickpeas. Doesn't taste exactly like tuna but it's something that you can put on bread and eat that's good for you! And, it's not bad.

The other days of the week for the main meal, instead of the burger, I'd get a Subway Veggie Delight sandwich. Wheat bread, all the veggies that I want and I'd top it with balsamic vinegar. That enhances the nitric oxide effect that consuming the veggies gives you. Great for the cardio vascular system. Stay away from the salad dressing!

Some of the other days we'd stop at various restaurants. It's pretty easy to eat decently at Mexican restaurants. You don't always know if they're using animal products in the rice or refried beans. You can ask and avoid them if you want but as I mentioned previously, we do the best we can when we're on the road. When we're at home, we know the places that use chicken broth in the rice and avoid them, On the road is a different story. Make the changes that you can, and you'll see big changes. Instead of meat, substitute beans. No meat taco salads are very filling. Lettuce, tomato's, black beans, sometimes refried beans, sometimes rice thrown in, guacamole. Chips and salsa on the side. Totally filling. You can also get Veggie fajitas, Bean tacos, Veggie Chimichanga's at some restaurants. You'll be surprised at how easy it is and how filling it is. You just have to get used to making changes in things when you order. They're used to it so don't worry about it.

Also, Chinese restaurants have lots of veggies and usually have plain steamed rice. Normally I try to avoid eggs also (animal protein loaded with cholesterol) but I will usually eat the stir fried rice that's on most Chinese buffets when on the road.

Next you have American buffet's. Salad, and lots of cooked veggies! I can eat way too much at these places but for the most part, better for you than what you'd normally eat. That brings up another point. All you do is sit and drive and sleep. You don't need to eat a lot as you don't do a lot. Stop thinking that you have to stuff something in your face everytime you feel a little hunger coming on. I've figured out that sometimes when I think I'm feeling hunger, it's just food digesting from my meal. Let it go and the feeling soon goes away.

So that's how we lost a bunch of weight. I went from 197 and stay around 160 now. I recently updated my life insurance and was approved for not the "Plus" plan but the "A Plus" plan. All of my markers were excellent and I come from a background of high blood pressure, questionable cholesterol, and borderline prediabetes.