Clean fuel

The Truckdriver’s Dilemma

Tractor Trailers

 

A professional truckdriver deals with multiple contradictions.  First, you are asked to literally sit for at least 12 or more hours daily and do nothing more than perform a complex mental activity.  Moreover, you have few healthy food options on the road.  Both issues lead to several potential health problems including obesity, diabetes, high blood pressure, obstructive sleep apnea and other problems.  Yet, your employer and the Department of Transportation (DOT) require adherence to regular medical evaluations with consequences for falling short of medical standards.

I have several truckdriver patients with diabetes, but the department of transportation prohibits professional driving if insulin, an injectable hormone and diabetes medicine that reduces blood sugar, is necessary.   Therefore, If your diabetes is severe enough to require insulin, then you are either disabled or looking at another occupation.  Historically, insulin can lead to dangerously low blood sugars, blacking out, and an increase in truckdriver accidents.   Insulin has significantly changed today since this rule was enacted 30-40 years ago.  Furthermore, several 40-year-old, cheap drugs of that era are equally as dangerous at lowering  your blood sugar insulin, and are still widely used by truckdrivers.  I should know; I prescribe them.

Now what is the solution to this dilemma?  It is my hope that no one with diabetes will ever need insulin.  To reduce insulin resistance, you must radically change your diet.  While diabetes is genetic in a way, lifestyle changes can minimize this issue if not completely resolve it.  Eating mostly clean fuel foods can minimize or eliminate insulin resistance and adult diabetes.

 

Sample meal for a truckdriver

Breakfast:  Overnight oatmeal-eat it on the road.

Lunch:  Chickpea salad with crackers or on pita,  apple or grapes and a banana.  Have a green salad if able.

Grilled Vegetables on pita bread with hummus and fruit on the side.

Dinner:  Sloppy Joe’s made with lentils instead of beef potato bread bun, roasted sweet potatoes or Yukon Gold potatoes.  Hopefully you are home by now.

Dessert: sweet potato smoothie.

I do not have pictures of these meals, but I will post some in the future.    Please be sure to subscribe, like, share of comment to this post.  Thanks.

For a complete list of clean fuel  and dirty fuel foods, please check here.

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5 Flu-Fighting Foods

This year  brought the worse influenza season I have seen since 2009.  Most people were affected by influenza in some way this year.  As the season hopefully winds down, I want to offer suggestions on using foods to prevent influenza and boost your immune system.

 

1.  Butternut Squash

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I simply love this mildly sweet, but gentle starchy vegetable.  It is an anti-inflammatory food and also is a  good immune system enhancer.

2.  Sweet Potatoes

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You are never wrong eating this starchy vegetable.  It has plenty of antioxidants including vitamin C, and beta-carotene that improve immune system function.  Carrots are another good option.

3.  Mushrooms

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This superfood boosts your numbers of T cells and natural killer cells of the immune system making you resistant to viral infection.   They also contain selenium, an immunity enhancing trace mineral.

  1. Black-eyed pea

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These flavorful peas contain zinc, a trace metal,  that is instrumental in immune system function.   Zinc is included in other foods such as pumpkin seeds and pinto beans.

5.  Almonds

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Almonds contain vitamin E and they help prevent viral infection.  Unfortunately, almonds are a dirty fuel so strict portion control is necessary to avoid weight gain.  I recommend no more than 10-20 daily.  Almonds can be consumed as almond meal, almond oil, or almond butter.

Uncategorized, Weight Loss

Real Food vs Fake Food

Fake food, like fake news, is an interesting concept.  This concept and post was borne out of a conversation with a patient frustrated by his inability to lose weight despite exercise and dietary changes.  He proceeded to give me a list of the foods he ate the prior day.

Breakfast- eggs, toast and water.

Lunch-  turkey sandwich and chips with water.

Dinner-  spaghetti, garlic bread and salad, and water.

On the surface, his diet looks good.  There are some good elements here.  He did drink water.  Soda, juice, and dairy are dirty fuels full of empty calories and do not relieve hunger.   He avoided junk food except for the chips over lunch.

On the other hand,  there are reasons why he is not achieving his goal.  Keep in mind that exercise only accounts for 20% of weight loss at best so diet is the cornerstone.  The most glaring issue is the lack of any clean fuel for the entire day.    As I have said before, clean fuel foods are necessary for weight loss.  When I first started eating clean fuel, I at least tried to consume a clean fuel food once daily.  Now, I do my best to eat at least one or two clean fuel items with every meal.   The theory is that clean fuel stimulates fat burning.   If you eat dirty fuel without any counterbalancing clean fuel, then unopposed weight gain is possible, and you certainly will not lose weight.  Meanwhile, consider the food I ate earlier this week.

Alternative diet menu plan:

Breakfast- oatmeal or cinnamon-pecan Special K with almond milk

Snack-blood orange, banana

Lunch-  sauteed mushrooms,  and roasted potatoes with a tossed salad.

Dinner- Tossed salad, butternut squash tacos with purple cabbage slaw,  slow-cooker pinto beans cooked in beer,  Asian rice pilaf, green salad.

Dessert- blood orange.

Again, I make sure to have a clean fuel food with every meal and dirty fuel is largely absent.  There are several fruit and vegetable servings as well.

My pinto bean recipe will be done soon and posted.    Do not forget to like this article on Facebook, subscribe or share the post with your friends.  Please leave a comment if you have questions.

Clean fuel

Diet and Hypertension

Patients complain about taking medications for high blood pressure, and there are some who simply stop taking them.  Most have no idea that improving diet and exercise can lower blood pressure without medications.

In the DASH (Dietary Approaches to Stop Hypertension) study 18 years ago, 8-9 servings of fruits and vegetables daily (DASH diet)  was more effective than a low sodium diet for reducing systemic arterial hypertension or blood pressure.  The combination of the  DASH and low sodium diets were only slightly better than the DASH diet alone.

Just before I start someone on blood pressure medications, many patients ask or insist on another intervention to prevent the need for blood pressure medications.  The DASH diet can reduce blood pressure without medications., and I will wait 1-2 months before starting medications.

In the past, I told patients to eat 8-9 servings of fruits and vegetables daily without more advice.  Many feel it is an unreasonable goal, but it is easier to achieve when clean fuel is a focal point.  Let me give you an example of a clean fuel day.

Breakfast:  Overnight oatmeal with strawberries

Snack: banana or apple

Lunch: Salad (two vegetable servings), two baked sweet potatoes, Cantaloupe

Snack: grapes

Dinner:  Butternut squash soup,  salad (2 vegetable servings),  roasted broccoli, jasmine rice pilaf

It is fine to throw a small serving of meat in there somewhere, but it is easier when left out.  I do this regularly, but it does require a change in perspective.  Clean fuel is in every meal.  I also snack on fruit.  I will have more dietary suggestions in the future.

Uncategorized

Food Energy

Can you eat foods that improve energy?  One of the most common complaints I see is fatigue, or feeling tired.  I see fatigue complaints at least 1-2 times weekly.

Fatigue is a nonspecific issue and there are many reasons for it.  The most common reasons include low vitamin B12, depression, medication side effects, sleep apnea, low testosterone, sleep disorders,  and substance abuse disorders.  I take a thorough history, examination,  check thyroid and vitamin B12 levels along with a basic set of labs.  However,  once the history, physical and bloodwork yield no diagnosis, I am done.

Before three years ago, I laid these issues to rest, but I made a few discoveries as I learned more about nutrition.  For one, there is frequently a correlation between your diet and your energy level.  I commonly encounter a tired man who eats once daily, usually dinner, but skips breakfast and/or lunch routinely.  Or,  he eats a  Chic-fil-A chicken biscuit, hash rounds with coffee or Krispy Kreme doughnut for breakfast.  .

The problem with any of the above foods is that they are dirty fuel, not clean fuel.  Dirty fuel is high in calories due to fat content, but nutritionally deficient  in comparison to clean fuel, fruits, and vegetables.  Krispy  Kreme doughnuts are processed foods that cause huge blood sugar increases with subsequent sugar crashes that leave you tired.  Doughnuts have a high glycemic index leading to rapid, massive sugar release into the bloodstream.  Bacon, eggs, and toast in combination or separate fails to provide much readily available “good sugar” to improve energy.  Sugar is the first and best  fuel your body wants to burn.  Fat and protein are not as easily accessible for energy when compared with sugar; therefore, many become tired when eating  low carbohydrate diets.

Clean fuel foods are significant because they are  slow-release   carbohydrates (low glycemic index) supplying a steady stream of sugar into your blood stream leading to better metabolism, improved appetite, increased energy,  and effective brain function.

So, instead of having a bacon, egg and cheese biscuit from McDonald’s, consider the oatmeal, or better yet, make  it at home and eat it at work the next day.

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Clean snacks?

The holidays are an interesting time of year  for food.  There are all types of temptations especially at work.  I never want to become so desperate that I mindlessly consume whatever is present.   I have improved my willpower over the years by providing myself with plenty of options.

At least once yearly, someone gives me a gift basket containing mixed nuts or candied nuts.  I love eating nuts.  They taste great, and they reduce your appetite when consumed in small amounts numbering 10-20 daily.  However, eating more  will cause weight gain that is difficult to lose.  You see nuts are made of good fat, but your body still absorbs it directly as fat.  Nuts are dirty fuel plain and simple.  It will not help  your cause if weight loss is your goal.

Though we have talked about it already, cured meats and cheese are commonly contained in gift baskets, and they are tempting.  Please refer to my prior post on milk and disease for more details.  But both are quintessential dirty fuels.

How can you overcome these temptations?  By supplying yourself with plenty of options.  First, if able, always eat breakfast before going to work or take it with you and eat it soon after you arrive.  I usually eat cereal with almond milk or overnight oatmeal.  Both are very filling.  Second, I bring 1-2 bananas, or a banana and grapes with me.  Though I am not a fiend for sweets, the natural sweetness of fruit satisfies me enough to bolster my willpower.  And I may only do one serving or a small piece of a pastry rather than doing 1 or more of them if I do any at all.  Or course, all bets are off if you drive all day for work or do construction.  I will save that for another post.

I hope everyone has a Merry Christmas!

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Eating Out and Clean

Eating out and clean is a struggle.  I try to eat meat or dirty fuel  once daily on three out of seven days weekly.  Someone asked me today if I eat meat to get enough vitamin B12.  For those who do not know, vitamin B12  is found in meat, and you can become B12-deficient on a vegan diet.  Anyone on a vegan diet should consider taking over-the-counter vitamin B12 1000 micrograms (mcg) once daily.   I told her  I eat meat in certain situations  out of desperation (due to lack of options) more than vitamin B12. I don’t always have the time to cook and my refrigerator is empty when that happens.

You see, I struggle with the same struggles anyone else does.  I have  enjoyed my fair share of dirty fuel, and yet I have severely limited my dirty fuel consumption  for over two years.

With that said, I wanted to give some specific recommendations for anyone interested in eating clean while out.

1.  I have heard that Taco Bell has a decent-to- good vegan menu.  I cannot vouch for  it since I do not eat their food.

  1. Mexican restaurants: I recommend beans and greens for maximum weight loss, but these restaurants offer diverse rice and bean options.  You cannot go wrong.  Try not to do cheese and sour cream though.

3.  Thai or Chinese restaurants:  Jasmine rice is good stuff especially combined with other sides.  Do not sleep on rice.  Rice is required at every meal in parts of Asia and people are rarely overweight unless they eat KFC.

4.  Soulfood and Caribbean restaurants:  They are imperfect, but you can usually get beans, potatoes, yams, cabbage and other assorted vegetables.

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Dirty and Diabetes

I have mentioned this before, but I will reiterate it again.  Diet was not a priority during my medical training.  We always asked or ordered an  American Diabetes Association (ADA) diabetic diet consisting of 1500-2000 calories per day for hospitalized patients with diabetes.  The ADA diet consisted of eating a well-balanced  diet that limited processed food consumption.  On the surface,  it seemed to help diabetes, but these patients rarely improved their sugars and many had to at least maintain their present medications.

The ADA diet is inadequate for eliminating diabetes, but eating clean fuel and limiting dirty fuel can clearly control diabetes and reduce insulin  and medication use.   Carbohydrates are supposedly the problem, but rice is consumed in large quantities in Asia where diabetes is rare.  Furthermore, parts of Africa are similar and their primary diet is sweet potatoes and beans.  Again, carbohydrates do not cause diabetes.

However, there are several studies showing the contribution of fat to the diagnosis of diabetes.  Fat containing foods or dirty fuel promote fat absorption, weight gain and insulin resistance leading to diabetes.   The difference between the western world and parts of Africa and Asia is that the western world eats more processed food, fat and animal protein than the simple carbohydrates consumed in other parts of the world.

Compare a diabetes-causing meal versus a diabetes-curing meal.

Dirty meal:  Fried or baked wings, french fries and cole slaw.

Clean meal:  Two oven roasted sweet potatoes (1 tablespoon of olive oil) prepared like french fries, a bowl of black beans and a tossed salad.

The dirty meal causes diabetes, but there is not one sweet item on the menu.  However, the grease and animal protein causes insulin resistance fueling diabetes.  The clean meal is a profoundly low fat meal.  Eating this way will reduce a patient’s weight, diabetes medications or insulin requirements.    I did not provide the specific references to articles contained in the post, but please write a comment if anyone is interested in obtaining them.

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Diet and Cancer

There was a time as a physician when I was less interested in diet.  After taking my board exams three years ago, I decided to confront diet once and for all.  I embarked on an educational journey to determine specific instructions for patients with certain medical conditions.  Though I was already aware of the effect of food on the treatment of high blood pressure and diabetes, I was uninformed about its effect on cancer risk. I touched on this a bit in my last post.  This post will dig into this topic a bit more.    The China study fully informed me of the relationship between food and cancer.

In the 1980s, the China study looking into death rates and cause of death in China spanning 20 years.  These rates were mapped and grouped into geographical areas.  The study concluded that coastal provinces were noted to have the highest incidence of cancer; whereas, cancer rates were nonexistent in the rural provinces.  Incidentally, the coastal areas included wealthy big cities like Shanghai and Beijing and their eating habits were different.  They consumed much more meat, eggs, and dairy than those in the rural provinces.  Meanwhile those in the rural areas were not vegan or vegetarian, but they ate significantly less meat protein due to cost.  For example, they would split one chicken breast  in a rice dish 30 ways to feed 30 people.

Of course the China Study analyzed several variables in order to accurately isolate and capture the effect of multiple lifestyle factors.  And naturally, a diet low  in meat protein was most highly correlated with prolonged life span.

The China Study was a powerful analysis with very interesting results.  It was something that was omitted from my education.  I suggest looking at the documentary entitled Forks Over Knives, and then checking out the book to further flesh out the details.

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Is Eating Clean Necessary?

I just finished reading this article and I thought it raised some very interesting points.  The writer does an excellent job of discussing several misconceptions about food.  I actually do agree that celiac disease (gluten or wheat sensitivity or intestinal allergy), and  monosodium glutamate (MSG) are overblown compared to their actual level of incidence and disease severity.   Genetically modified foods are an unknown quantity. There are three points that need to analyzed.

He notes that “in some studies, processed red meat in large amounts is associated with an increased relative risk of developing cancer. The absolute risk, however, is often quite small. If I ate an extra serving of bacon a day, every day, my lifetime risk of colon cancer would go up less than one-half of 1 percent. Even then, it’s debatable.”   Though it is not well-publicized, pork and red meat have a known association with certain cancers.  The incidence of colon cancer is higher though it is nowhere near as high as the  association  between lung cancer and cigarette smoking.

He is correct on this, but he singles out just one issue.  Heart attacks, strokes and diabetes are also associated with  moderate meat consumption.  Cancer was his large point and I intend to discuss this in a later post, but he neglects to mention how diet causes two of the most common chronic illnesses in America.  Dirty fuel is the direct link to both cancer, diabetes, and heart disease in America.

The next issue is that the author notes that being afraid of food is a problem.  It is important to keep this in a certain context.  You will do better than most if you ensure that 90% of your food is clean fuel.  Doing so will ensure that you are not necessarily vegan, but you will be what Dr. Joel Fuhrman refers to as a nutritarian.

And last, but not least, the author is an Pediatrician  and researcher at Indiana University School of Medicine.  Many university researchers seek grants from large corporations to perform food industry-friendly research and receive large payments in exchange for pushing certain narratives.  His viewpoint differs from mine in that I am an internist who sees cancer, diabetes, and heart disease on a daily basis. He is a pediatrician and has limited daily exposure to the long-term effects of these chronic conditions.

 

Arming Patients with Knowledge