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Stay Healthy While on the Go with These 6 Top Tips for Truckers Mother Trucker Yoga Blog

Stay Healthy While on the Go with These 6 Top Tips for Truckers

Working as a long-haul truck driver is indeed a challenging and demanding job. Not many people can travel long distances and stay for long periods without seeing their family. With the sedentary and autonomous nature of the job, working as a trucker can lead to you adopting an unhealthy lifestyle.

 

 Most truckers rely on fast food and caffeine to keep them on the go. Staying healthy is not only vital for your wellbeing, but it essentially plays a part in your career.

Stay Healthy While on the go - mother trucker yoga blog

Photo Credit -Photo by Lê Minh from Pexels

 Below are a few tips to consider to improve your health as a trucker;

Eat Healthily

Avoid feasting on junks and grab a couple of fresh produce from a grocery store. You might notice that stores are increasingly creating more space to accommodate vehicles of all nature. Gas stations are also equipping their shelves with nutritious meals.

 

Try your best to consume more vegetables and fruits every day. Fruits contain essential vitamins and minerals that will improve your health and keep you in tip-top shape while on the road.

 

An easier way to gain all your nutrients at once is to blend your fruits into a smoothie. Introducing a vegetable such as kale or spinach will give it that healthy knack. Be sure to include some nuts for you to snack on while on the go.

Exercise

A sedentary position for an extended period of hours is detrimental to your health. Engage yourself in light exercises during pit stops to stretch out your legs and allow blood to circulate freely through your system.

 

A folding bicycle or a pair of running shoes is an excellent way of kick-starting your exercise routine.

 

One of the dangers posed by long-haul driving is pressure build-up in the back. Exercise can help relieve stress and relax your muscles. An advanced form of physical relief would be to seek a chiropractor, whose services will help you keep your back and neck in shape.

 

Sleep

An essential yet most commonly overlooked item when it comes to health is sleep. Good night’s sleep is crucial in allowing your body to adequately rest so that bodily functions can take place with ease.

 

Invest in proper and good quality berth mattresses with the right firmness for a good restful sleep. Make your cabin comfortable enough for you to have at least eight hours of sleep. Ensure you have a portable heater or a fan for when conditions become too extreme in other areas.

 

Engage Your Mind

 

Driving on the road for hours can be tedious and tiring. Engaging your mind can help keep you focused and avoid distractions that might end up causing emotional reactions.

 

Listen to audiotapes of your favorite books and get to learn a few things while on the go. Audiotapes of language lessons can help you learn a new language and have you speaking a foreign language before your destination. Continuously engaging your mind tends to improve your mental health.

 

Long-distance work can heavily impact your family due to the distance but do not let it negatively affect your health. Drive home safely to your family and assure them of wellbeing by practicing the top tips shared.

 

Truck Driver Health Vitamin C What You Need to Know Mother Trucker Yoga Blog

Truck Driver Health: Vitamin C What You Need to Know

Attention Drivers… Get your Vitamin C!

Out on the road, healthy foods can be hard to find, and that means that you may not be getting all the vital nutrients you need to stay healthy as a truck driver. Remember that old saying, “An orange a day keeps the doctor away”? OK, maybe it was an apple, but oranges are often a fruit that is readily available at most truck stops, which means you can get your Vitamin C on anytime, anywhere. And your body will indeed thank you!

Vitamin C is a water-soluble vitamin and is something our body does not store. Vitamin C is also known as Ascorbic acid and is found in fruits, vegetables, and animal products.

I can’t stress enough over how important it is for our health! It would be best if you had it daily to manage the physiological functions of your body. Yet so many people, truck drivers included just aren’t getting enough Vitamin C. Education plays a big role in making healthy choices. If you don’t know what foods contain certain vitamins, then how can you work to consume them. And furthermore, how can you prepare for your trip ahead if you don’t know what you should be buying, preparing, and packing? Don’t worry, Mother Trucker Yoga’s got your back!

Mother Trucker Yoga Blog Vitamin C

Why do we need Vitamin C?

Vitamin C is a potent antioxidant and immunity booster that promotes cardiovascular health, growth of bones, wound healing, development and repair of body tissues, and skin rejuvenation. When we are stressed we lower our immune response, so make sure you are also practicing healthy stress relief habits. Check out Mother Trucker Yoga’s 10 Ways to Reduce Stress. And don’t forget to breathe, your body depends on it.

But Vitamin C is also critical in the production of collagen, L-carnitine, and some neurotransmitters. It helps metabolize proteins, and its antioxidant activity may reduce the risk of some cancers. There are so many benefits to Vitamin C, and boy oh boy, does it taste good! If you are worried about the looks of fine lines and wrinkles, age spots, or losing that youthful vibe, then fear not; Vitamin C should be on your list of must have’s to keep your whole body healthy and in check. But this vital vitamin isn’t just for our youthful appearance; it also helps with muscle function, tone, and vitality. Our tissues feed on protein, water, and Vitamin C, and you need all three to keep your physical tone, strength, and elasticity healthy.

Did you know that Vitamin C helps produce collagen? That super important component to anti-aging and skin elasticity and is the main component of connective tissue and the most abundant protein in mammals. Roughly 1 to 2% of muscle tissue is collagen. And it is an important component in fibrous tissues such as:

  • tendons
  • ligaments
  • skin
  • cornea
  • cartilage
  • bones
  • the gut
  • blood vessels

Getting your daily dose of Vitamin C will leave your tissues happy and healthy but don’t forget about the importance of stretching! When your tissues get the vital nutrition they need those aches and pains will start to fade away with a few good Mother Trucker Yoga stretches.

Types of Vitamin C

Other than natural Vitamin C found in fruits and vegetables, ascorbic acid is frequently used in supplements. Other Vitamin C types include:

  • Mineral ascorbates (Calcium ascorbate, sodium ascorbate, etc.)
  • Ascorbic acid with bioflavonoids
  • Other blended different forms (Ester-C containing ascorbate, dehydroascorbate, calcium threonate, xylonite, and lyxonate)

Don’t stress if you can’t get it fresh, as a truck driver you may need to supplement often and that is OK.

 

Required Daily Amount of Vitamin C

Age RDA
Infants (1-3 years) 15 mg
Children (4-9 years) 25 mg
Adolescents (9-13 years) 45 mg
Teens (14-18 years) 65-75 mg
Women (>19 years) 75 mg
Men (>19 years) 90 mg
Pregnant women 85 mg
Breastfeeding women 120 mg

 

“5 Vitamin C.” Institute of Medicine. 2000. Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids. Washington, DC: The National Academies Press. doi: 10.17226/9810.

Health Benefits

If you are going to eat, you might as well eat something that packs a powerful punch with it. And foods that contain Vitamin C are nothing short of a POWERFUL PUNCH for your entire body’s health. Knowledge is power and when you know what your food can do for you, then you can make those healthier choices!

Boosts Immune System

Vitamin C is the core member of the fighting team against microbes. WBCs (Leucocytes) includes a group of cells (Neutrophils, innate lymphoid cells, monocytes, eosinophils, basophils, and natural killer cells) whose function is to attack or engulf (phagocytosis) and then kill the pathogen.

But the actions of these warriors require the help of Vitamin C as its key function there is Phagocytosis (engulfment of a pathogen) and cellular mobility.

Heart Sweetheart

Vitamin C loves our heart and supports its health unconditionally. Research shows that adequate intake of Vitamin C lowers the LDL (bad cholesterol) levels and its antioxidant properties fight off the free radical damage.

Research shows that it can control blood pressure, heart rate, and blood sugar levels. As it carries the enzymatic reaction that synthesizes norepinephrine (from dopamine) which controls all these functions.

Boosts Energy Levels

Vitamin C levels in the body are directly linked to that of L-carnitine (amino-acid), which plays a huge role in energy production in the body.

Vision Patron

Research shows that Vitamin C promotes the health of retinal blood vessels. Vitamin C helps in maintaining connective tissue and collagen in the cornea of the eye.

Its daily adequate consumption (300mg) prevents cataracts and shows promising results in reducing the progression of macular degeneration into later stages.

Radiant Skin

Vitamin C has a crucial role in collagen production present in our skin. It hydrates the skin, fights wrinkles and aging factors, and makes your skin healthy and blossomy.

Mother Trucker Yoga Blog Trucker Health Vitamin C what you need

Sources of Vitamin C  

You can find this critical vitamin in lots of different foods and my advice, try to eat a variety of them. As a truck driver access to certain foods may be challenging at times so don’t stress if you cannot get guava or kiwi fruit into your daily diet. My approach is to reach for the lowest hanging fruit (hehehehe) so you don’t end up stressing yourself out over not getting a large enough variety. What is available to you right now? What foods can travel well? What can I bring from home? 

Fruits Serving Milligrams per serving
Lemon 1 fruit 44.5
Orange 1 large fruit 97.5
Kiwi fruit 1 fruit 64
Papaya 1 small fruit 97.6
Guava 1 cup, raw 377
Grapefruit juice 1 cup 93.9
Pineapple 1 cup chunks, raw 78.9
Mango 1 cup 60.1
Strawberries 1 cup, sliced 97.6
Tomato juice 1 cup, canned 170

 

Vegetables & spices Serving Milligrams per serving
Red Bell Pepper Per 100 gm 80mg
Kale 1 cup 180mg
Broccoli 1 cup, raw 81.2
Potato 1 large 72.7
Brussels sprouts 1 cup, raw 74.8
Cauliflower 1 cup, raw 51.6
Cabbage 1 cup, raw 44 mg
Thyme Per 100 gm 160 mg
Green chilli 1 green chilli 109 mg

 

Animal sources Amount (mg/100 gm)
Lamb liver (fried) 12
Lamb heart (roasted) 11
Lamb tongue (stewed) 6
Calf adrenals (raw) 11
Human milk 4
Cow milk 2
Goat milk 2

Your health is your responsibility and that doesn’t need to be a scary thing. That can be a sweet opportunity for you to improve your health and turn lemons into lemonade!

STIFF Mother Trucker Pain Relief Cream Wake Up Feeling Great

Choosing Healthy Fuel on the Road

Choosing Healthy Food On The Road

Choosing healthy fuel for your body is hard for anyone. It is even harder for truck drivers who are constantly on the road for days or even weeks at a time.

Eating healthy starts with you saying to yourself, “I can do this.” It’s mind over matter.

Sure, it’s easy to stop at a diner, truck stop, or fast food restaurant to grab a bite to eat.  These places are quick and convenient AND they are EVERYWHERE! However, the majority of food at these places is high in calories, fat, and sodium–none of the things that are going to help you improve your health. Not only is this food pretty unhealthy, but it can also be expensive, too!

The good news is that YOU have the ability to choose what you put into your body. Eating healthy doesn’t have to be complicated–it’s just a matter of choosing the RIGHT FOODS and a little planning. 

These FIVE snack ideas require a minimal amount or no preparation time at all. They are perfect for the busy trucker who is constantly on the road. 

 

1. Fruit

 

The possibilities are endless:

  • Apples
  • bananas
  • oranges
  • grapes
  • berries

Some fruit may require extra storage or preparation, however, it’s a super simple option that is readily available at most rest stops. And when you are worried about sugar, remember “berries are best”.

 

2. Vegetables

 

Vegetables are super easy options that require little to no prep time.

  • Carrots
  • celery
  • cucumbers
  • cherry tomatoes
  • peppers

Adding hummus to the mix also gives you an extra boost of protein which will help keep you feeling full for a longer period of time.

 

3. Hard-Boiled Eggs

 

Before you’re about to head out on the road, boil some eggs, peel them once they cool, and then wrap them in plastic wrap before putting them into a container. Right before it’s time to leave, load the container up with ice and throw it into a cooler. It’s that easy! BONUS: Don’t want to make them yourself? No worries. Most truck stops sell pre-cooked eggs in their refrigerated section.

 

4. Mixed Nuts

 

Nuts are nutritional powerhouses are packed with heart-healthy fats, protein, vitamins, and minerals. The best part: most places sell nuts that are pre-packaged and ready to go! No prep necessary! And when possible look for raw, and watch the salt content in some mixes.

 

5. Protein/Energy Bars

 

Choose a brand that has whole grains, is high in protein and fiber, has a low amount of sugar and is in the moderate calorie range. Protein/Energy bars are available almost anywhere you stop so they are another great grab and go option! Stay away from brands like Cliff or Luna as they are made with soy. We love Enduro Bites made in Colorado, and SoLo Glycemic Nutrition Bar, and my favorite the GFB – Gluten Free Bar

 

Choosing healthy food on the road takes practice, but the benefits are definitely worth it! 

 

Here are some other great recipes for you to try!

Healthy and Simple Recipes for Truckers

The Best Healthy Trucker Travel Lunch Recipe

The Best Granola Recipe: Truckers Travel Breakfast

Egg in a Basket (Egg in an Avocado)

Easy Mongolian Beef Made on the Truck

4 Tips to Start Eating Healthy for Truck Drivers Mother Trucker Yoga Blog

4 Tips To Start Eating Healthy Today

Eating healthy in today’s world seems to be similar to solving a complicated murder mystery with multiple conflicting witnesses.

The people over here say this.

The people over there say that.

The people up in front are saying no to both the above and claiming that simply thinking good thoughts about your food is good enough. (Insert humor here)

I like to think I am a simple person in that the more someone makes something complicated, the more I actually don’t want to follow their advice. Have you ever been there?

Coming from an eating disorder food was a HUGE DEAL. I mean we kinda need it to survive, it’s fuel, and we shouldn’t feel guilty for enjoying it. HOWEVER…too much of a good thing truly is too much of a good thing.

Today I want to encourage you, no matter where you are, to start small. Let’s not go and try to move the biggest most HUGE-NORMOUS moutnain in front of you today. Were just yesterday you were not even prepared to pack a bag for the big climb.

Instead, how about we take this one step at a time. Build momentum and ride the wave of little successes turning into big ones.

Here are my 4 Tips to Start Eating Healthy Today:

  1. S-L-O-W D-O-W-N. Yes, you heard me, just slow down. Studies show that your eating pace DOES play tribute to how much weight you will put on. Fast eaters are 115% more likely to be obese than slow eaters. – YIKES!
  2. Drink More Water. You have heard this 9 million, 700 thousand, 41 times already. But if you still aren’t drinking your adequate supply then it might be time to consider this to be the mountain to climb. People who consume adequate water each day consume 200 less calories per day than those who don’t. And you didn’t even have to “diet” to do that. Score! Not to mention that those who drink more water tend to burn more calories per day than those who don’t.
  3. Try At Least One New Healthy Recipe…each time you hit the road with your next haul. Yes, there is a little bit of preparation involved. But when you have some skin in the game you are more likely to follow through. Living on the road is complicated at times, but with a little preparation- YOU CAN DO THIS. We often choose unhealthy foods when we feel frustrated, lonely, and in a pinch. Diffuse the situation before it happens, and drive prepared. If you haven’t yet, try the InstaCart App and have groceries delivered to you even at the truck stop!
  4. Eat Your Greens First. Did you know that eating greens before your carbs has been shown to have a positive affect on your blood sugar levels? You can take that information right to your plate. Eating your greens is one simple step on the eating healthy train we all can take together.

I want to encourage you to not let your mind over complicate this. Weight-loss may be your goal. But you didn’t get to where you were overnight. This was a process that likely took years. So be kind to yourself and let’s create new habits that will last you the rest of your life. Truck driver or not, the food isn’t the problem, it’s our relationship with it. Let’s change how we look at food. Buy food. Prepare food. And put food into our bodies.

Mother Trucker Yoga believes in small simple changes. Those changes when done correctly can and will make a huge impact on the rest of your life. Mainly because you will be doing them for the rest of your life. Let your relationship with food be no different. Eating healthy does not need to be complicated. Make sure you aren’t the one complicating it.

 

Egg in a basket Mother Trucker Yoga

Egg in a Basket (Egg in an Avocado)

Egg in a hole, egg in a basket, toad in a hole, hen in a nest, one-eyed Jack. Until recently I had never even heard of some of these crazy names for food. But no matter what, it doesn’t change the deliciousness of our dish we are sharing with you all today. 

Egg in a hole Mother Trucker Yoga

Call it what you want. Egg in a hole is about to go to a hole new level. Skip the bread slices today because we are changing up the recipe today and giving your taste buds a makeover. 

 

No need to bake this dish in the oven, you can throw it together and use RoadPro Family of Brands frying pan. And let it cook while you get your coffee and get ready for the road. This dish may just stop traffic!

 

It can be tough while living over the road to eat healthy. But most certainly not impossible! First things first, stop telling yourself you can’t eat healthy over the road. Second, stop telling yourself you can’t cook healthy over the road. 

 

This dish was featured at GATS 2019 in my presentation Fueling Your Rig, Fueling You- Eating Healthy Over The Road. And my new trucker friend Travis whipped (literally) this dish up in eight minutes. 

 

Why eight minutes? Because, that is the amount of time on stage I gave him. And heck, if he could really make a dish in 8 minutes. I want to share about it!

 

And alongside our other featured dishes: Mongolian Beef, Asian Salad, and Spring Rolls this was a huge hit!

 

Egg in a Basket (Egg in an Avocado Basket)

 

I didn’t know what that was (full disclosure). But I did know what Egg in a Hole was. And the parameters I gave Travis was no bread and must be healthy. 

 

Wow! His tweaks were out of this world HOME RUN! And I want to share that with you today!

 

This isn’t just a simple breakfast, this could be lunch or dinner. Anytime, anywhere, and yes, over the road, made in your truck! 

 

EGGS IN A BASKET

Like this recipe?

Please share this recipe out with all your over the road friends! 

 

For many breakfast is their favorite meal. But one reason I love this dish is because it could be lunch or dinner. And if you are intermittent fasting, or focusing on getting healthy fats and protein, this dish is for you!

 

Busy? At home? Or on the road, you can make this dish.

This is a really healthy and filling breakfast, and take it from Travis, it only takes 8 minutes, and less than that to eat!

 

Ingredients for Eggs in a Basket 

3 🥑 Avocados 

3 crushed tomatoes or 1 jar of chunky marinara sauce 

1 bag of spinach 

1 onion chopped (don’t have onion tried dried onion flakes)

1 green pepper chopped 

1 tbsp minced garlic (no garlic, try dehydrated garlic)

1/2 cup of Parmesan 

1/2 cup of feta cheese 

Basil to taste/ garnish with diced tomatoes

1 carton of eggs 

Mother Trucker Yoga Egg in a Hole Blog

HOW TO MAKE EGGS IN A BASKET AVOCADO

 

  1. Make sure the griddle is hot in order to get the bread nice and crispy.
  2. Start with a ripe avocado, you can check how ripe it is by noticing if it is firm yet you can squeeze it a bit. And also notice if the belly button (where the stem used to be) is poking out. If it is, the avocado is ripe. 
  3. Slice lengthwise and pull the pit out. 
  4. Scoop out the fruit. And then cut the avocado into slices so there is a hole to put the egg into once in the pan. 
  5. You can choose your thickness depending on how many you want to make. 
  6. Pour the marinara in frying pan and add spices.
  7. Place avocado slices in the marinara.
  8. Crack eggs carefully and place eggs into the holes of the avocados.
  9. Use fresh eggs, preferably Organic eggs. Kwik Trip and Kwik Star Stores sell fresh eggs which is fantastic for this recipe. 
  10. Salt and freshly cracked black pepper.

HOW TO SERVE EGGS IN A BASKET?

Freshly cracked black pepper is enough, but you can also drizzle some sriracha on top while serving.

 

YUM! I prefer crispy bacon to go along with my meal. You can also serve it with our delicious Asian Salad

 

Tools used to make Eggs in a Basket

 

Griddle: We recommend Road Pro Family of brands frying pan.

You can often find them at participating TA-Petro Truck Stops. 

 

Now this portioning will easily feed you and your trucker friends. 

So feel free to reduce the quantity in half to meet your needs. 

 

This is a delicious way to still enjoy Eggs in a Basket without all the bread and empty calories. 

Mongolian Beef Recipe made in RoadPro Portable Oven Blog Post

Easy Mongolian Beef Made on the Truck

Easy MONGOLIAN BEEF Made on the truck

This Easy Monogolian Beef is easier than you think. And best yet it’s ready in 45 minutes-all made on the truck thanks to RoadPro’s Lunch Box cooker.

Easy Mongolian Beef Made on the Truck

No longer do you need to complain that it’s too difficult to get great tasting food as a long-haul trucker. Not only has Road Pro made it easier than ever to cook on the truck. But here is a mouth-watering recipe brought to you by veteran trucker Robert Greene that tastes better than P.F. Chang’s!

The magic is in the super simple sauce (yes, we said simple) and convenient yet top chef worthy lunch box cooker. We made this recipe live at GATS this past month those in the audience went crazy. The delicious thick sauce and amazing flavor, all made in minutes with little utensils (we too were traveling and did not have the convenience of a kitchen).

The flavor is unreal.  And we know you are going to go crazy for this healthy steak recipe. Don’t open your truck door or you’ll be having guest for dinner.

cooking on the truck Mongolian Beef Blog

How do you make Mongolian beef?

  • Slice the flank steak into strips (we suggest 3” long).
  • In a 1-gallon Ziplock bag (or large container) put the beef and all the ingredients except the olive oil into the bag. Toss the beef to coat evenly.
  • You may want to pre-mix the cornstarch and water together to make sure it is thoroughly mixed in another container or in the Ziplock bag first to get the clumps out.
  • Let chill for up to 2 hours (we let our chill for 45 minutes).
  • Coat RoadPro 12-Volt Portable Stove  with remaining olive oil.
  • Heat up RoadPro Lunch Box so it is very hot.
  • Carefully place stake and other ingredients into lunch box and securely close.
  • Make sure lunch box is sitting securely on a flat surface.
  • Let steak cook inside the Portable Stove (Lunch Box) for 45 minutes to 1 hour (checking as needed, but be careful when you open the Portable Stove, to open it slowly not to burn yourself with the steam that will come out).

Mongolian Beef Blog Post Mother Trucker Yoga

Ingredients list:

  • ¾ lb of Flank Steak
  • 2 tsp Garlic
  • 2 tsp Ginger
  • 4 Green Onions, sliced thin
  • 5 Dried Red Chillis
  • 3/8 cup Hoisen Sauce
  • 1 tsp Black Pepper
  • 2 Tbsp Brown Sugar
  • 1/8 cup Cornstarch
  • ½ tsp Sesame Oil (or any oil except vegetable oil)
  • 5 Tbsp Olive Oil
  • 1 ½ Tbsp Water
  • 1 can Sliced Water Chestnuts
  • 1 can Sliced Bamboo Shoots

Serve over rice, or Rice noodles or eat as the main dish!

Winner of RoadPro Portable Oven at GATS Blog Post

RoadPro’s Portable Oven winner at GATS 2019

What kind of beef should I use?

Most Mongolian beef recipes use flank steak. And that is what we are suggesting here. We suggest that you slice the beef about ¼ inch thick and about 3” long strips.

Tips and Tricks for making the perfect Mongolian beef:

  • When slicing your beef:  It is best to slice flank steak against the grain to create an easier cutting experience. We also advise you not cut the beef directly on any surface of the truck that may leave scratches.
  • Smaller batches:  Although the Lunch Box by RoadPro is large it is not meant to make a meal for an army. So, consider making smaller batches. This will also allow for room to stir without making a mess in the truck.
  • Adjusting the sauce:  Cornstarch is used to thicken a sauce. If you prefer a thinner sauce omit the cornstarch. But if you would like a thicker sauce just add ½ to 1 tsp more of cornstarch at a time. You can also add more cornstarch (and water mixture) during the sampling process if you want to see a thicker sauce.

 

What is Mongolian Beef best served with?

  • Mongolian beef is delicious with rice or rice noodles. However, my favorite is to stir-fry other veggies like snow peas, broccoli or even mushrooms. Or try it with our Asian Slaw Salad recipe. Delicious and super easy to make on the truck!

 

Healthy Recipes for Truckers

Healthy and Simple Recipes for Truckers

On the go: healthy and simple trucker food recipes. Anytime, anywhere.

I just trucked 18 hours home from GATS in Dallas, Texas back home to Hartford, Wisconsin. We team drove our RV and made it back safely.

Many of you came to see me (hey all, Hope here) at the Landstar Health Stage to learn more about how to live a healthy life over the road. And one of Saturday’s presentations was: Fueling Your Rig, Fueling You: Eating Healthy Over The Road Made Easy. Sponsored by RoadPro Family of Brands

GATS Fueling Your Rig Fueling You Presentation

Cooking at GATS 2019

The presentation was a hit! We had just enough food, and no one left hungry!

Everyone at the event loved what we not only talked about but ate.

  • I believe that you can eat healthier on your truck.
  • I believe it’s about small simple changes, not big huge leaps that will help you change your life’s current route to health.
  • I believe you can do this!

It’s not about getting up and doing a complete 180 (although no one is saying you can’t). But what I am suggesting is to start small.

If BIG HUGE DRASTIC changes worked so well, more than 8% of New Years resolutions wouldn’t fail!!!

Eating healthy on the truck and over the road starts with you saying to yourself, “I can do this”.

At GATS we discussed the notion of GOOD, BETTER, BEST. And with this idea we recognize the opportunities to improve in little ways, and when you do that consistently, it add up.

Instead of a soda with every meal, how about you eliminate one soda a day. Or better yet, just one soda, one day a week. I want you to make changes you can stick to. Not changes you give up on because you did too much too soon.

Why I’m so passionate about this approach is because I struggled with an eating disorder for YEARS. Almost half my life.

Every day I would wake up and say:

  • “Today I’m not going to over eat.”
  • “Today I’m not going to binge and purge”. 
  • “Today, I’m going to magically be changed”. 

And not even one hour into the day and I was back in the cycle of no return…

Sound familiar?

It wasn’t until out-patient treatment and their encouragement of one minute at a time. One hour at a time. And one day at a time, that inspired me to break down my changes into micro-changes.

And that (along with healthy movement and yoga) got me out of that deep dark hole of self-destruction.

During our Fueling Your Rig, Fueling You presentation, I wanted to show every driver out there that eating healthy on the road CAN and IS easy. And wanted to turn everyone on to healthy options and simple recipes that actually taste good, and are easy to make!

Men and women were nodding their heads in the audience as they munched away. Loving the food that was going into their mouths.

And everything we made for them we made there! That day! In less the time it takes to take a 30 minute break.

I want to share two of the recipes we made at GATS that were top on the request list. Which also happen to be cheap, easy to make, and healthy on-the-go food for truck drivers.

Recipe #1: Spring Rolls for on the Go!

  • Spring Roll Rice Paper
  • Lettuce or Cabbage leafs (cut into small pieces)
  • Shredded carrots (you can buy them pre-shredded too)
  • Cilantro or Mint
  • Shrimp (or any other meat or tofu)
  • Lime Juice (optional)
  • Sticky rice or rice noodles
  • Plate size dish & cutting board or flat surface to roll spring rolls up
  • 8 oz of water

Demonstration of how to make spring rolls recipes

Directions for Spring Rolls:

  1. Put water in plate size dish.
  2. Take out one rice paper sheet and place in water for 30 seconds or so.
  3. Until the entire sheet is soft.
  4. Take the rice paper and lay it on a dry flat area.
  5. Take lettuce leaves and lay in a line at the end closest to you.
  6. Lay shredded carrots inside lettuce
  7. Now put rice noodles or rice on top.
  8. Squeeze lime over shrimp before adding.
  9. Add shrimp and cilantro or mint.
  10. Using the end closest to you, begin to roll the contents one time.
  11. Now take the two sides and fold them in and over the contents sticking the rice sheet sides to the folded end.
  12. Keep rolling, making sure the sides stay tucked in.
  13. Roll all the way to the end and the rice paper will stick to itself, keeping the contents inside.
  14. For dipping sauce use Thai Peanut Sauce, Sweet & Sour Plum Sauce, or Chilli Sauce and enjoy!

Option:

I bought the lime cilantro shrimp in the deli at Costco pre-seasoned and ready to be served. I cut up the shrimp and then added it to my spring rolls. You could also squeeze the lime and mix the cilantro or mint with the shrimp and marinade before use as well.

Keep chilled. Will last for a few days.

Spring Rolls are a great alternative to sandwiches, and a whole lot healthier. Be creative and play with other ingredients. These two are simple recipes you can make anytime, anywhere while on the go. Let us know what you come up with!

Hope Demonstrating How to make Simple spring rolls recipe

Recipe #2: Asian Slaw Salad

  • 1-Packet Beef Ramen Noodles
  • 1-Bag Shredded Cabbage
  • Grapeseed Oil
  • Natural Sugar
  • 4 Green Onions-chopped
  • Sun flower seeds (unsalted), pistachios, pumpkin seeds, sliced almonds, crasins

Directions for Asian Slaw Salad

  1. Mix grapeseed oil, sugar, onions, and beef seasoning packet (see below for homemade seasoning) together.
  2. Break up noodles into small pieces.
  3. Mix noodles and seeds together. You can store them together for easy travel.
  4. When ready to eat take noodle mixture, cabbage slaw and liquid and mix together in a bowl (or container with a lid for easy storage afterwards.
  5. Once mixed, enjoy with a fork!
  6. The longer you let the ingredients sit together the noodles soften and you get a whole new crunch.
  7. Stores perfectly in a 12 cup container.
  8. Keep cool in cooler or frig.

Homemade Beef Seasoning (I like Wilhelms Kitchen version):

Mix together and store in air tight jar. Use 1-2 TBSP per packet of beef seasoning. Simple Asian Slaw Salad Recipe for Truckers Mother Trucker Yoga

Beginning to eat healthy starts with one small simple change. Simple recipes you can make right on your truck. It doesn’t have to be extreme, fancy, or expensive. What if you simply make your own food once a week? Then one day a week? Then two days a week, and so on. This does not have to happen over night. But my hope is you begin to see that YOU CAN DO THIS!

I believe in you. And I believe you can stay healthier over the road one move at a time. One meal at a time.

Please try out these simple recipes and comment below telling us what you think!

Share your photos of your food creations on our Facebook Page – Mother Trucker Yoga

Join our family here at Mother Trucker Yoga!

Mother Trucker Yoga and Backshield

Mother Trucker Yoga and Backshield

 

Trucking Meal Planning Rice Wraps Blog Post Mother Trucker Yoga

Rice Wraps: Delicious Meal Option for Truckers

Rice Wraps are a delicious meal option for anyone, but for a trucker on the go it is the perfect meal option no matter where you are.

Eating healthy can feel complicated at times, but when you remember vegetables and fruits combine with lean proteins first, eating can get a lot simpler. And when looking for meal options for anyone it is vital that you also look to the ingredients list.

How may real ingredients are there listed on the package. And in the case of rice wraps, there is no wrapper except for what you are about to eat.

As someone who by choice does not eat much meat, I was on the hunt for something fun, healthy and easy to make. Plus when I travel I wanted to have something that wasn’t going to be messy or smelly or complicated to eat.

Rice wraps are delicious and anything goes when making your wrap.

Make a dozen at home and pull them out when you are looking for a quick meal option. Or make them on the truck for a no fuss meal.

Try pre-cutting your veggies, and if considering adding meat or tofu, pre-cut it into skinny strips to easily add to your rice wraps when you settle in for the night.

Delicious Rice Wraps Recipe:

  • Rice Wraps
  • 1 Handful of Spinach
  • 1 Tablespoon of hummus or mashed avocado
  • 4 slices (skinny) red bell pepper
  • 4 slices (skinny) carrots
  • 4 slices (skinny) zucchini
  • 2 slices onions
  • Optional: 1-2 slices of chicken, tofu, or pork, or crab meat
  • Try seaweed as a wrap as well
  1. Soak rice wrap in cool water for 8-10 seconds (use a plate or circle dish/pan).
  2. Remove from water and place on wet counter or plate/cutting board.
  3. Put a layer of spinach down on the rice wrap, then hummus, then veggies/protein.
  4. Roll like a burrito. Wrap will stick together as it dries.

Eat with your favorite dipping sauce: sweet and sour, bragg liquid, or balsamic vinegar, oil and honey.

And don’t forget that eating with a fellow trucker is always more fun. Offer someone else a rice wrap and dine together with these delicious rice wraps make fresh, made simple, made delicious.

For more recipes like this check out Living in Rawality Cookbook!

Worried about breakfast? No problem we have you covered with our delicious and healthy granola recipe!

Remember, don’t over-complicate healthy eating or healthy living. Just take it one day at a time and one meal at a time. And before you know it! You will be fueling yourself in the best way possible! And you will feel the difference!

Recipe for Quinoa for Trucker Drivers Mother Trucker Yoga Blog Post

The Best Healthy Trucker Travel Lunch Recipe

Are you in need of better travel lunch ideas? Here’s our best healthy trucker travel lunch recipe.

Because I know you know you need to make healthy changes. You know you have to head out on the road. And you know you need to eat. But yet how do you make changes? Where do you start? What do you make? What do you eat?

It’s all so confusing at times I know. The moment I want to change something in my own life my old self would get instantly overwhelmed and see a mountain. All I would notice is obstacles, and talk myself out of the simple solutions right in front of me because I was programmed to only see struggle.

And when it comes to food, health, and changes I know many can relate.

I like to approach anything one step at a time. One box checked on my check list at a time. For some it works to just bulldoze down their old life, habits and choices and replace the with new ones. However, I caution you to this only because without the necessary insight as to why you ended up there in the first place you could find yourself faced with more unnecessary struggle.

O.K. now lets talk food.

As a truck driver I get it, you are on the road, limited resources, limited time, and plenty of unhealthy food options. In a recent conversation with TA-Petro they shared with me that their StayFit meals are of the lowest bought food items in their stores.

So that means one of two things: one, you aren’t buying them because you don’t like them; two, you aren’t buying them because you are cooking on your truck.

And quite possibly there is a third, fourth and tenth reason, but that is not the point. The point is. We need to change that. And since truck stops aren’t going to be changing anytime soon. That means you need to make the change. And that means you have to supply yourself with healthy, fueling, delicious food options so you don’t walk into the truck stops hungry and hangry.

Quinoa

Quinoa is one of my FAVORITE food options. It tastes good, it’s super easy to make, it’s filling, and fueling because it’s packed with nutrients.

But don’t take my word for it. The Medical News Today posted an article talking about the health benefits and nutritional components of quinoa and it is amazing!

They stated that:

“Quinoa is naturally gluten-free. One cup of cooked quinoa, weighing 185 grams (g), contains:

  • 222 calories
  • 8.14 g of protein
  • 5.2 g of fiber
  • 3.55 g of fat, of which 0.42 g is saturated
  • 39.4 g of carbohydrate
  • Magnesium – 30 percent recommended daily allowance (RDA)
  • Manganese – 30 percent RDA
  • Folate – 19 percent RDA
  • Phosphorous – 28 percent RDA
  • Copper – 18 percent RDA
  • Iron – 15 percent RDA
  • Zinc – 13 percent RDA
  • Potassium – 9 percent RDA
  • One cup also contains more than 10 percent of the RDA of the vitamins B-1, B-2, and B-6, and traces of vitamin E, B3, and calcium.
  • Additionally, quinoa contains a healthy dose of fatty acids”

And that is just it! You need fuel. REAL fuel to super charge that temple of a body of yours. And sugary snacks, energy drinks, and potato wedges just aren’t going to cut it.

So to help make your life a little bit easier here is a SUPER EASY and QUICK recipe you can make at home and travel with while out on the road!

Healthy Meal Prep Ideas

Pair the quinoa with grilled chicken breast, or lean turkey, or even salmon and you are on your way to a delicious meal.

Trucking Lunch Quinoa Recipe Mother Trucker Yoga

Cool Quinoa Salad Recipe for a Great Travel Lunch:

  • 1-2 cups left over or cooked quinoa
  • corn
  • peas
  • chopped broccoli (steamed lightly if desired)
  • tea seed oil or extra virgin olive oil
  • fresh, diced garlic
  • salt (to taste)
  • black pepper (to taste)
  • non-fortified nutritional yeast (if desired, I love this it’s like a cheese topping)
  • optional: shredded carrots, chopped peppers, greens, or fresh fruit or onions, cumin, turmeric

Mix all ingredients together and pre-pack serving size containers for travel lunch success.

 

That’s it!

Super easy and super simple healthy truckers lunch for on the go healthy eating!

And remember, anything new can be scary, hard and confusing. But Mother Trucker Yoga has your back (literally). Take it one day, one meal at a time and before you know it you will be read to go with the right fuel and right focus because you are what you eat. Or better yet, you are what you digest.

For more recipes like this check out Karen Urbanek’s Rawality Recipe Book

Granola Recipe Mother Trucker Yoga

The Best Granola Recipe: Truckers Travel Breakfast

Grab me some granola! It can be challenging to find health snacks, let alone a health breakfast. Well have no fear. My good friend Karen Urbanek who just so happens to have written an entire cookbook on health eating with a focus on raw, fresh, and delicious.

Now don’t go running. No one expects you to become a vegan and hug trees. But her knowledge about how the body works and what foods fuel you and what foods don’t it insane! Like totally insane!

And when she says she’s cooking, the entire town (no joke) comes running.

But you don’t have time to run over to her house in Utah I’m pretty sure and I wish I did, but I don’t either. I thought a good second place would be sharing her recipe for ZuZu’s Apple Cinnamon Seedy Granola.

I have to say, having tried this before, it is delicious! And SUPER easy to make yourself. And is perfect for travel.

But don’t take my word for it, try it yourself.

Mother Trucker Yoga Granola Recipe

ZuZu’s Apple Cinnamon Seedy Granola:

  • 1/2 cup pure cane sugar or coconut sugar
  • 1/2 cup honey or agave
  • 9 cups organic gluten free oats
  • 1/2 cup sunflower seeds
  • 1/2 cup pumpkin seeds
  • 1/4 cup flax seeds
  • 1/2 cup raisins
  • 3/4 cup dried apple
  • 3/4 tablespoon cinnamon
  1. Heat sugar and honey/agave until dissolved.
  2. Mix all ingredients together.
  3. Bake in roaster pan at 180 degrees for 2 hours stirring every 15 minutes.

And that is it!

Not only are these ingredients every grocery store has. But it is also super easy! And I love easy! And I love simple. Most importantly, I love good!

Chomp on this as a roadside snack.

Sprinkle this on yogurt (I love coconut yogurt) or grab a cup of fruit from the truck stop and mix it together.

Remember every little change you make adds up. And that is the truth!

But at Mother Trucker Yoga we understand that making any change can be challenging. So to make it easier consider keeping a food journal to help you track what you are eating. Because you can’t change what you don’t yet know exists.

Try out this easy recipe and let us know how you like it! And most importantly share out this recipe with fellow trucker or make some for them and share in the enjoyment of eating it together.