The fab five
Diet: She’s on an 1,800-calorie diet with less fatty foods, no chips and added fruits and vegetables.
Fitness: Short, brisk walks.
Progress: “Carey really loves ice cream and didn’t want to give it up,” Whitfield says. “The secret to the success of any diet is to avoid feeling deprived. I allowed her to have a half cup of lower-fat ice cream per day. It cuts back on the larger amount she was eating and gives her something to look forward to.” Both Carey and Terry have made eating a more pleasurable, planned event instead of eating on the go.
Tip from Carey: “The ‘Calorie King’ pocket guide has been a great help to keep up with calories, fats and carbohydrates.”
Name: John Shook
Location: Mount Vernon, Ill.
Weight: 255 pounds
Goal: Lose 55 pounds
So far he’s lost 6 pounds!
John is an owner-operator who has been driving OTR since 1993. He wants to lose the almost 55 pounds he’s gained since he started driving. He’s the father of a 2-year-old son he wants to see grow up.
Application highlight: “This opportunity will allow me to regain so many things I’ve lost, like my self image and my love and passion for outdoor sports. I want to be the best father, husband and trucker that I can be.”
Food Diary: John was eating around 2,500 calories a day with high salt and fat content.
Diet: Whitfield designed a low-sodium diet with only 2,000 calories per day. John loves cereal and sandwiches but has switched to 2-percent milk and lean meats like turkey and whole grain bread. He can have some medium-fat meats like roast beef, but not as much as before.
Fitness: Short walks around the truckstop.
Progress: The biggest health result was that his blood pressure went from high 140/98 to normal: 117/74! He feels better and is thrilled about the lower blood pressure. He needs to add more fruits and vegetables to his diet and increase his physical activity.
Tip from John: “Cut back on salty foods and fatty foods like butter and chips.”
Tips from Dietician Pam Whitfield
Choose a “heart healthy” diet.
Reduce your calories by cutting back on sugary soft drinks.
Add more water to your diet.
Reduce portion sizes of unhealthy foods you enjoy.
Don’t even pick up the salt shaker!
Add a mid-morning snack and a late-afternoon snack to your diet.
Eat three healthy meals a day.
Order grilled lean meat like chicken breast instead of fried chicken.
Snack on a handful of unsalted nuts.
Pack carrot and celery sticks in Ziploc bags.