Researchers from Israel, France, Italy and the United States, led by Tel Aviv University found that meat and dairy diets are linked to the development of colorectal cancer.Those who consume large amounts of dairy products and red meat are more prone to generate antibodies in the blood that increase the chances of getting cancer, similar to that of cholesterol and increased risk of heart disease. The researchers found a direct molecular link between the consumption of Neu5Gc, a sugar molecule found in mammals (not poultry or fish), and the consumption of red meat and dairy products - and humans are known to develop antibodies to this sugar, antibodies that are well-established to cause cancer.To complete the study, the researchers used data from a French national nutritional survey called NutriNet-Sant. The researchers compared the amount of Neu5Gc sugar in various dairy and meat products commonly consumed in France and calculated the daily intake of Neu5Gc in 19,621 adults aged 18 and over, who reported their food consumption online for a few days.The researchers took a representative sample of 120 of the larger sample, who submitted their intake for 21 days in succession who reported a high or low consumption of the sugar, and then tested the levels against the anti-Neu5Gc antibodies present in their bloodstream.The researchers used this information to rank the amount of Neu5Gc sugars in various food products in France - foods where excess consumption leads to increased amounts of these antibodies.The most popular foods that encompass this category is steak, therefore the researchers used it as the basis and gave it the value of 1 - lower than 1 means that an individual would have to consume a lot of the food to consume a high level of the sugar. cnxps.cmd.push(function () { cnxps({ playerId: '36af7c51-0caf-4741-9824-2c941fc6c17b' }).render('4c4d856e0e6f4e3d808bbc1715e132f6'); });Foods lower than 1 include: mozzarella cheese (.03), milk (.13) and mutton (.41.) Riskier foods above 1 include: sheep yogurt (1.69), sheep feta (1.71) and Roquefort cheese (3.35) - even though these foods are normally consumed in smaller amounts compared to steak."We found a significant correlation between high consumption of Neu5Gc from red meat and cheeses and increased development of those antibodies that heighten the risk of cancer," said lead researcher, Vered Padler-Karavani of the Department of Cell Research and Immunology at the Shmunis School of Biomedicine and Cancer Research at Tel Aviv Universitys George S. Wise Faculty of Life Sciences. "For years there have been efforts to find such a connection, but no one did. Here, for the first time, we were able to find a molecular link thanks to the accuracy of the methods used to measure the antibodies in the blood and the detailed data from the French diet questionnaires," she added.Dr. Padler-Karavani noted that the combination of methods to complete the study allowed the researchers to predict that people who ate large amounts of these foods would develop high levels of these sugar antibodies, and would in turn be at a higher risk for cancer - mainly colorectal, but also breast cancer.However, the researchers state that anything can be done in moderation, just need to be mindful.

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Diets with large portions of red meats and dairy can lead to cancer - TAU - The Jerusalem Post

Despite the fact that it's hard to sustain and requires dieters to eat copious amounts of meat and dairy, Keto is the most searched diet of the year, with over 25.4 million google searches so far, according to a new survey just released, while Intermittent Fasting is second, with 11.7 million searches and Paleo is third with 3.8 million searches. Meanwhile, the percentage of Americans who are dieting has risen to 58 percent, and 32 percent of those have tried more than three different diets, according to the research. Social media is the first place dieters turn for motivation on their weight-loss journey (62 percent) and then their partners (54 percent) and family members (51 percent), according to the research from Ahrefs, Golfsupport.com.

Meanwhile in another survey just released, the top goals people are pursuing during "quarantine" include: Eat healthier or follow a diet (57 percent); Work out and exercise more (56 percent); Have a more positive attitude (53 percent), according to research by OnePoll for Nutrisystem, which found that 53 percent of the 2,000 respondents said they would be more likely to fail a diet or exercise routine if they pursued these goals alone.

Following a healthy or plant-based keto plan is possible, according to experts, but most people do a keto diet by eating a preponderance of red or processed meats, making it one of the least heart-healthy approaches to weight loss. While individuals don't all lose weight the same way, doctors warn that eating a diet high in red meat and saturated fat raises the risk of heart disease and cut out plant-based fruits and vegetables since they are high in carbs, but in doing so they also lose all the nutrients, vitamins, minerals, fiber and health benefits of a plant-based diet.

After Keto and Intermittent Fasting and Paleo the other highest trending diets, this year include the DASH diet, which is mostly plant-based with a small amount of fish or lean meat, Atkins, the Military Diet, the Sirfood Diet which Adele used to lose 100 pounds, the Whole30 Diet, the Alkaline Diet and the Noom Diet plan.

Ketodiets work on the premise that by following an extremely low-carb, high-fat eating plan, the body learns touse fat as a form of energy, but it does not mean that you have to eat a diet high in meat if you want to take a plant-based approach. In fact, that may be the healthiest way to be keto, according to cardiologists.

Knowing how popular the keto diet is, many people ask:Is it possible to be keto and plant-based? The answer is yes, if you are prepared to substitute animal protein with plant protein such as tofu and tempeh, and keep your fat sources from plant-basedfoods, such as avocados, vegetable oil, olive oil, or flaxseed oil, and be prepared to eat plenty of nuts. Getting health fats from plant-based sources such as avocados, olives, nuts, seeds and vegetable oil makes it possible, though you may not have the same array of choices as someone eating meat and dairy.

Functional medicine expertDr. Will Cole, author ofKetotarian, a predominantly plant-based Keto diet program told Dana Zepeda forThe Beet: A conventional Keto diet can be really low in vegetables due to the fear of eating too many carbs. However, on a vegan keto diet, you focus on low-starch vegetables like dark leafy greens, which give you a more well-rounded nutrient-dense diet in the long run.

Chef Suzi Gerber, who is the author of Plant-Based Gourmet, and a healthy plant-based food expert and chef, shares her list of foods that allow you to be keto and plant-based and it includesplenty of nuts, greens, and nut butters.

The list of vegetables with low "net carbs" which are the number of carbs absorbed by the body after the fiber, water and all other nutrients are taken into account, include: Celery (1 net carb), Spinach (1 net carb), Asparagus (2 net carbs), Avocado (2 net carbs), Cabbage (3 net carbs), Cauliflower (3 net carbs), Zucchini (3 net carbs), Kale (3 net carbs), Cucumber (3 net carbs), Green Beans (4 net carbs), Broccoli (4 net carbs) and Brussel Sprouts (5 net carbs).

On a keto plan, the goal is to consume no more than 50 grams of carbs a day, so you will load up on these dark leafy vegetables, which also happen to be high in antioxidants, nutrients and vitamins, making this the healthiest way to go keto, according to Dr. Andrew Freeman, a cardiologist at Denver's National Jewish Health. His view is that keto is fine, so long as it doesn't cut out all the plant-based healthy foods that your body needs to be heart healthy.

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Keto is Most Searched Diet of 2020. Here's How to Make it Healthy - The Beet

There are a lot of ways to eat a vegan diet, but one that has gained popularity over the last decade is high-carb, low-fat. While many experts say carbs makes you gain weight (which is why the ultra-low-carb keto diet is so popular), John McDougall, MD, believes that eating whole-food, plant-based carbs can actually help you lose weight. He wrote all about it in his book published in 2013 called The Starch Solution.

The Starch Solution is a high-carb, low-fat vegan diet with an emphasis on eating whole, plant-based foods, no oil, no processed foods, and limited sugars. You don't eat any foods that come from animals, and focus your meals on starchy foods like whole grains, potatoes, veggies, and fruits. Dr. McDougall's book discusses the healthy benefits of a whole-food, plant-based, high-starch diet, which includes satisfying your appetite, giving you energy, and maintaining a healthy weight. The book also discusses how this diet can help prevent chronic conditions like high cholesterol, heart disease, acne, and type 2 diabetes.

What makes the Starch Solution so accessible to anyone especially someone coming from the Standard American Diet (SAD) that's rich in meat, dairy, and highly-processed, nutrient-poor foods is that you can still eat the foods you love that may have been off-limits on other restrictive diets, such as bread, pasta, burritos, pizza, pancakes, and ice cream. You just need to eat healthy, plant-based versions of them. Keep reading to learn what foods you should focus on, which foods are off-plan, which plant-based foods to avoid if you're weight loss has stalled, and what experts think about the Starch Solution.

Link:
If You Want to Eat Potatoes, Rice, and Pasta to Lose Weight, the Starch Solution Is Your Answer - POPSUGAR

Hashimotos (or Hashimoto) thyroiditis also called Hashimotos disease is one of the most common thyroid disorders in the United States and other developed countries (1).

Even when treated with medication, its symptoms may significantly affect quality of life (2).

Research shows that diet and lifestyle modifications may drastically improve symptoms, in addition to standard medication. Every person with Hashimotos disease responds differently to treatment, which is why an individualized approach for this condition is so important (2).

This article explains the diet and lifestyle modifications most likely to benefit those with Hashimotos disease.

Hashimotos thyroiditis is an autoimmune disease that gradually destroys thyroid tissue via lymphocytes, which are white blood cells that are part of your immune system (1).

The thyroid is a butterfly-shaped endocrine gland that sits at the base of your neck. It secretes hormones that affect nearly every organ system, including your heart, lungs, skeleton, and digestive and central nervous systems. It also controls metabolism and growth (3, 4).

The main hormones secreted by the thyroid are thyroxine (T4) and triiodothyronine (T3) (4).

Eventually, damage to this gland leads to insufficient thyroid hormone production.

Hashimotos disease is an autoimmune condition that affects your thyroid, eventually causing inadequate hormone production.

Diet and lifestyle play vital roles in managing Hashimotos, as numerous individuals find that their symptoms persist even with medication. Plus, many people who exhibit symptoms arent given medication unless they have altered hormone levels (2, 5, 6).

Whats more, research suggests that inflammation may be a driving factor behind the wide range of Hashimotos symptoms. Inflammation is often tied to diet (7, 8, 9).

Diet and lifestyle modifications are likewise key to reducing your risk of other ailments, as people with Hashimotos disease have a higher risk of developing autoimmune conditions, high cholesterol, obesity, and diabetes (10, 11, 12, 13).

Research shows that cutting out certain foods, taking supplements, and making lifestyle changes may significantly improve symptoms and quality of life.

Plus, these changes may help reduce inflammation, slow or prevent thyroid damage caused by elevated thyroid antibodies, and manage body weight, blood sugar, and cholesterol levels.

Diet and lifestyle changes may significantly decrease antibody levels, improve thyroid function, and reduce symptoms caused by Hashimotos disease.

Here are some evidence-based dietary tips to help treat Hashimotos disease.

Many studies indicate that those with Hashimotos are more likely to have celiac disease than the general population. As such, experts recommend that everyone diagnosed with Hashimotos be screened for celiac disease (14).

Whats more, some evidence suggests that gluten- and grain-free diets may benefit people with Hashimotos disease.

In a 6-month study in 34 women with Hashimotos disease, a gluten-free diet reduced thyroid antibody levels while improving thyroid function and vitamin D levels, compared with a control group (15).

Many other studies note that people with Hashimotos disease or autoimmune diseases in general likely benefit from a gluten-free diet even if they dont have celiac disease (16, 17).

When following a gluten-free diet, you must avoid all wheat, barley, and rye products. For example, most pastas, breads, and soy sauces contain gluten though gluten-free alternatives exist.

A grain-free diet is more restrictive than a gluten-free diet, as it bans all grains. Although this dietary change may also offer benefits, research supporting it is limited.

The Autoimmune Protocol (AIP) Diet is designed for people with autoimmune diseases. It removes potentially harmful foods like grains, dairy, nightshades, added sugar, coffee, legumes, eggs, alcohol, nuts, seeds, refined sugars, oils, and food additives (2).

In a 10-week study in 16 women with Hashimotos disease, the AIP Diet led to significant improvements in quality of life scores and significantly decreased levels of the inflammatory marker C-reactive protein (CRP) (2).

Although these results are promising, larger longer duration studies are needed.

Keep in mind that the AIP Diet is a phased elimination diet and should be prescribed and monitored by an experienced healthcare provider.

Lactose intolerance is very common among people with Hashimotos disease (18).

In a study in 83 women with Hashimotos disease, 75.9% were diagnosed with lactose intolerance (18).

If you suspect lactose intolerance, cutting out dairy may aid digestive issues, as well as thyroid function and medication absorption. Keep in mind that this strategy may not work for everyone, as some people with Hashimotos tolerate dairy perfectly well.

Inflammation may be a driving force behind Hashimotos disease. As such, an anti-inflammatory diet rich in fruits and vegetables may significantly improve symptoms.

A study in 218 women with Hashimotos disease found that markers of oxidative stress a condition that causes chronic inflammation were lower in those who ate fruits and vegetables more frequently (19).

Vegetables, fruits, spices, and fatty fish are just some examples of foods with powerful anti-inflammatory properties.

Following a diet low in added sugar and highly processed foods but rich in whole, nutrient-dense foods may help improve your health, manage your weight, and reduce Hashimotos-related symptoms (2).

Whenever possible, prepare your meals at home using nutritious foods like vegetables, fruits, proteins, healthy fats, and fiber-rich carbs.

These foods offer powerful antioxidant and anti-inflammatory benefits.

Some research indicates that certain low carb diets may help reduce body weight and thyroid antibodies in people with Hashimotos disease (20).

These particular diets provide 1215% of daily calories from carbs and restrict goitrogenic foods. Goitrogens are substances found in cruciferous vegetables and soy products that may interfere with thyroid hormone production.

Yet, cruciferous vegetables are highly nutritious, and cooking them diminishes their goitrogenic activity. Thus, its unlikely that they interfere with thyroid function unless eaten in extremely large amounts (21).

Some evidence suggests that soy harms thyroid function as well, so many people with Hashimotos choose to avoid soy products. Nonetheless, more research is needed (22, 23).

Going gluten-free, avoiding dairy, and following a nutrient-dense, anti-inflammatory diet are just a few tips that may improve symptoms of Hashimotos disease.

Several supplements may help lower inflammation and thyroid antibodies in people with Hashimotos disease. Plus, those with this condition are more likely to be deficient in certain nutrients, so supplementing may be necessary (24).

Beneficial supplements include:

Other supplements like fish oil, alpha-lipoic acid, and N-acetyl cysteine may also help people with Hashimotos disease (37, 38, 39).

Note that supplementing with high doses of iodine in the absence of an iodine deficiency may lead to adverse effects in those with Hashimotos. You shouldnt take high dose iodine supplements unless your healthcare provider has directed you to do so (40, 41).

Many vitamin and mineral supplements, including zinc, vitamin D, and magnesium, may benefit those with Hashimotos disease.

If you have Hashimotos disease, a nutrient-dense diet may help reduce the severity of your symptoms and improve your overall health. Focus on the following foods (42):

Keep in mind that some people with Hashimotos disease avoid a few of the foods mentioned above, such as grains and dairy. Its important to experiment with your diet to find out what foods work best for you.

Whole, nutrient-dense foods should make up the majority of any healthy diet and may be especially helpful if you have Hashimotos disease.

Eliminating or restricting the following foods may help reduce Hashimotos symptoms and improve your overall health (43):

Some healthcare providers suggest that people with Hashimotos disease avoid soy and dairy as well and sometimes even nightshades and all grains.

However, although these recommendations may help many individuals, its important to experiment with your diet to find the best method for you.

Working with a dietitian who specializes in autoimmune diseases like Hashimotos disease can help you narrow down potentially problematic foods and set up an eating pattern thatll help you feel your best.

Steering clear of added sugar, highly processed foods, and gluten-containing grains may help reduce Hashimotos symptoms and improve your overall health.

Getting plenty of sleep, reducing stress, and practicing self-care are extremely important for those with Hashimotos disease.

In fact, research shows that engaging in stress reduction practices helps reduce depression and anxiety, improve overall quality of life, and lower thyroid antibodies in women with Hashimotos disease (44).

Letting your body rest when youre feeling fatigued is important as well.

Additionally, you should take thyroid medication on an empty stomach at least 3060 minutes before breakfast or at least 34 hours after dinner for maximum absorption (45).

Even coffee and dietary supplements interfere with thyroid medication absorption, so its best to consume nothing but water for at least 30 minutes after taking your medicine (46, 47).

Your healthcare provider can answer any questions about how to ensure maximum absorption.

Keep in mind that when youre first starting medication, it may take a few weeks or longer to start feeling better. If your symptoms arent improving, speak to your healthcare provider about other options.

As Hashimotos symptoms may significantly affect your quality of life and mental health, be sure to find a healthcare team that you trust. This may take some time, but its essential to getting the right treatment.

Reducing stress, getting plenty of rest, and practicing self-care are essential for those with Hashimotos disease. Finding a healthcare provider whom you trust is also key.

Its thought that Hashimotos disease develops from an immune defect coupled with environmental factors, though these factors arent fully understood (48, 49).

Diagnosis depends on symptoms and laboratory results.

Lab results indicating Hashimotos disease include elevated thyroid-stimulating hormone (TSH), low levels of free thyroxine (FT4), and increased anti-thyroid peroxidase (anti-TPO) antibodies.

Some people with Hashimotos disease also have elevated TSH receptor-blocking antibodies (TBII) and antithyroglobulin (anti-Tg) antibodies. These antibodies attack the thyroid gland (1).

The diseases destruction of the thyroid is intermittent. During its early stages, people may present with symptoms and lab results that indicate hyperthyroidism or even have normal lab values.

As such, Hashimotos disease is often difficult to detect, and individuals may go for months without the proper diagnosis. Up to one-third of people treated for hypothyroidism dont receive adequate or proper treatment (50, 51).

Hashimotos disease affects both women and men, but women are 510 times more likely to be diagnosed. Your risk increases with age, and most women are diagnosed between the ages of 30 and 50 (1, 50).

This condition is usually treated with synthetic or natural thyroid hormones. Synthetic ones include levothyroxine (Synthroid) and liothyronine (Cytomel), while natural ones include Armour Thyroid and Naturethroid.

Because Hashimotos disease affects nearly every organ system in your body, its associated with a variety of symptoms. These include (1, 51):

Untreated or improperly treated Hashimotos disease may lead to serious side effects, such as an increased risk of heart disease, cognitive disorders, and even death (52, 53).

Hashimotos symptoms vary widely and include weight gain, fatigue, cold intolerance, and constipation. The disease is diagnosed based on symptoms and lab results.

Hashimotos disease is a common autoimmune condition that affects the thyroid. It causes numerous symptoms that may persist even if you take thyroid medication.

Research shows that dietary and lifestyle changes can significantly improve your symptoms and boost your overall health. However, every person with Hashimotos disease is different, so its fundamental to find a dietary pattern that suits your needs.

A dietitian or other healthcare provider who specializes in autoimmune diseases may be able to help you find an eating pattern that works for you.

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Hashimoto Diet: Overview, Foods, Supplements, and Tips - Healthline

First lady Melania Trump said in a White House letter on Wednesday that she recovered from the coronavirus through "a more natural route" of "vitamins and healthy food."

While her husband, President Donald Trump, took a catalog of pharmaceuticals including remdesivir, the steroid dexamethasone, and an experimental antibody cocktail from Regeneron the first lady credited her diet and vitamins with helping her to recover.

The first lady also said she kept her morale up by focusing on her family, friendships, and work, and she stressed that mental health is a crucial part of well-being.

She didn't specify which vitamins or foods she relied on but said her symptoms were mild, including aches, a cough, and fatigue.

"I encourage everyone to continue to live the healthiest life they can. A balanced diet, fresh air, and vitamins really are vital to keep our bodies healthy," she wrote.

There is no evidence that food or vitamins can treat COVID-19 in most cases. However, some supplements, such as vitamin D, have shown promise in several studies.

It's true that nutrition is essential for a strong immune system and overall health. Eating healthfully can help protect against some conditions such as Type 2 diabetes, obesity, heart disease, and high blood pressure that have been linked to a higher risk of developing a serious case of COVID-19.

However, there's no evidence that diet alone can stave off the illness or help to treat it if you do get sick.

"If you're in contact with coronavirus, it doesn't matter how many oranges you eat you're going to get it," Dr. Caroline Apovian, the director of the Nutrition and Weight Management Program at Boston Medical Center, previously told Business Insider. "The only thing that a healthy diet and being in shape will do is make sure if and when you get sick it won't be as severe."

While the first lady didn't mention vitamin D, it's one of the best-studied supplements for fending off a viral infection.

The president was taking a regimen of vitamins and supplements, including vitamin D.

There's extensive evidence linking a vitamin D deficiency to a greater risk of infection, particularly from respiratory diseases like COVID-19, though researchers don't fully understand whether vitamin D supplements can lead to better health outcomes.

Dr. Anthony Fauci, the director of the National Institute of Allergy and Infectious Diseases, has recommended taking vitamin D and said in September that he did so himself.

Two other nutrients have an important role in immune-system health but have not been found to treat or prevent COVID-19.

Getting enough vitamin C is crucial for a healthy immune system. While it can't prevent disease, there's some evidence that it might help people recover more quickly from illnesses such as the common cold.

There's also some evidence that zinc, a mineral necessary for human health, might help shorten the duration of some infections such as the common cold. Research indicates that it's important for immune-system health generally. But no studies have found that zinc can treat or improve outcomes in patients with COVID-19.

As for the fresh air the first lady mentioned, taking a walk or jogging outdoors offers substantial health benefits.

Exercising outdoors is one of the safest ways to work out right now, since it gives you plenty of space to avoid other people, though it's still best to bring a mask for those times when you might encounter others.

Doing so can help boost your mood, improve your sleep, and get you some additional vitamin D (produced naturally in response to sunlight).

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Melania Trump said she used vitamins, healthy food to treat COVID-19 - Business Insider - Business Insider

Distinguished guests, colleagues, ladies and gentlemen.

On behalf of everyone at UNICEF, I extend my thanks to the Committee on World Food Security for bringing us together.

We meet in unprecedented times. The COVID-19 pandemic threatens to unravel the progress weve made on a number of fronts.

Including nutrition.

Over the last 20 years, thanks to a powerful mix of political will, innovative programming and scaled-up investments, the global community has made historic progress to improve childrens nutrition and food security.

Since 2000, weve reduced the prevalence of child stunting by one-third.

Fifty-five million fewer children were undernourished last year, compared to 20 years before.

Twenty per cent more infants are now exclusively breastfed, compared to 2005.

And 20 million malnourished children have been getting the therapeutic feeding and care they need over the last four years.

Achievement after achievement. All showing that positive change for nutrition at-scale is not only possible it is happening.

But our continued progress is now facing some serious headwinds.

First two-thirds of the worlds children are not getting the diverse and healthy diet they need to grow well.

Children in rural households are twice as likely to eat poorly compared to children in urban areas. And children in the poorest households are twice as likely to eat poorly compared to children in richer households.

And second the COVID-19 pandemic is quickly spiraling into a child nutrition crisis.

Families are struggling economically. Theyre facing food, health, education and social protection systems that are strained by the pandemic.

Physical distancing, school closures, transportation restrictions and lockdowns all taking a toll not only on peoples daily lives, but on their access to nutritious food.

And as in any crisis, children will suffer the most.

As a global community, we need to revolutionize global and local food systems. To drive down the cost of and drive up families access to nutritious, safe, affordable and sustainable diets, wherever they live. And to ensure that food systems and the people depending on them are supported during and beyond the COVID-19 pandemic.

We know what works.

Last year, UNICEFs State of the Worlds Children report found that when healthy options are available, convenient and affordable, children and families make better food choices.

It also found that when governments invest in good nutrition and the systems that support it food, health, water, sanitation, education and social protection programmes childrens nutrition dramatically improves.

Earlier this year, the UNICEF, FAO, WFP and WHO issued a Call to Action. We outlined five urgent needs to protect maternal and child nutrition in the face of the COVID-19.

We need to invest in all of these actions, and UNICEFs nutrition experts around the world stand ready to support governments across this work.

Because we need to do this together as a global nutrition team. No single sector, government, agency, or business can solve this problem on their own.

UNICEF stands ready to work with governments and partners in the UN, the Scaling Up Nutrition movement, civil society, academia and the private sector to reimagine the future of food systems.

Next years Global Food Systems Summit, led by the UN Secretary-General, will mark the beginning of a crucial global conversation around this issue, and UNICEF looks forward to being part of it.

Through the Summit, we have a unique opportunity to begin the work of transforming global food systems.

We need food systems that are more secure and more sustainable. Systems in which healthy foods and nutrition services are affordable and within reach for every child, every young person, and every family no matter who they are or where they live.

As we prepare for the Summit, lets be guided by the ideas and commitment generated here. Lets gather more partners to our work. And most of all, lets be inspired by the wonderful progress the world has achieved over the last 20 years.

Thank you.

***

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Remarks by UNICEF Executive Director Henrietta Fore at the High-Level Special Event on Strengthening Global Governance of Food Security and Nutrition...

Long-distance truck driver Carlos Soto spends upwards of 10 hours every day sitting down, traveling between 3,000 and 4,000 miles a weeknot exactly conducive to a healthy or active lifestyle. As he tells Men's Health, prioritizing his own wellbeing meant finding whatever opportunities he could to work out and eat better.

"As a trucker, all you do is pretty much eat, sleep and drive, and it's easy to be unhealthy," he says. "So many people in my line of work get knee problems, diabetes and have high blood pressure, because you're not moving and eating crap. Your body just starts shutting down. It feels like that's true for 90% of the industry. Theres a lot of truckers in their 30s or 40s who are already walking like 80-year-old men when they leave their truck, because they dont walk or run or get any activity."

According to the NIH, 50 percent of truckers in the United States are obese. Determined to reduce his own risk of serious health problems, Carlos (who weighed 250 pounds) joined the Life Time fitness club so he could work out when not on the road. A longtime fan of bodybuilding, he focused on growing strength and muscle in addition to losing weight.

"My body fat went way down," he says. "It was important for me to maintain muscle in my fitness journey, though. I do more heavy weights than cardio for my workouts, and my muscle has gone up as a result... I've been able, through workouts, to never have problems with my lower back. I'm sitting for 10 hours, so I often emphasize my quads through machine workouts and exercises like deadlifts and squats to keep them strong."

Having lost 30 pounds and replaced some of his body fat with muscle mass, Carlos set himself an unconventional goal: to visit all 150 Life Time club venues across North America, fitting them into his travel schedule with work. "Sometimes it's very hard, often the only time I have is around 2 to 4 in the morning," he says. "Sometimes I'll plan my routes to target 24 hour Life Time clubs. I try to get to Life Time the night before, park my truck, sleep in the parking lot and in the morning after 8 hours of sleep, I wake up, work out, get breakfast and hit the road for 10 more hours."

He also made some serious changes to his nutrition, cutting out the fast food that made up a large proportion of his diet, and prepping meals to take on the road with him instead. "Right now my favorite foods are things like fish and brown rice, sweet potatoes," he says. "No bread or pasta. I include a gallon of water every day. I also have a supply of healthy snacks and supplements that I keep in my truck with me."

Carlos has found that making a concerted effort to fit exercise and a healthier diet into his lifestyle, while still fulfilling his work responsibilities, has yielded more results than mere weight loss or muscle growth.

"I feel amazing these days," he says. "My energy levels and strength after many years are totally different. I'm stronger and healthier, even after so many years of driving. I wanted to shock the stereotype of all truck drivers being out of shape... My ultimate goal, though, is to look at myself in the mirror each morning and feel healthy and happy. I want to play soccer with my son and be in shape for that. I want to be healthy for my job and have a long, healthy and productive career."

"For people who are new to fitness, I always tell them that you have to do it for yourself. Do it to be more productive and healthy for your lifestyle and family. I know a lot of people, they dont want to have health problems. Exercise is a great way to fight that. Its also amazing to feel good about yourself. I meet a lot of depressed truck drivers who are overweight. Even the money theyre making right now, theyre miserable. Everything can be accomplished with a few changes to your exercise routine and food."

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A Trucker Explains How He Stays Fit and Healthy While Driving 4,000 Miles a Week - menshealth.com