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Mobile Meals Made Healthy: Shrimp and Grits

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Welcome to Mobile Meals Made Healthy!

Healthy trucker food doesn’t have to be complicated, expensive, or a figment of your imagination. Many drivers feel married to the truckstop food options, leaving them little to no wiggle room when it comes to variety and healthy eating. There are eight foods here at Mother Trucker Yoga that we think every driver should be carrying with them, and you can read about what they are inside Truckers Gear Guide.

But today is all about healthy trucker food you can make on the go. Cheryl Vickers is our featured foodie. She is a team driver with her husband and started working with Mother Trucker Yoga a year ago to help continue her health journey as a truck driver, and after looking for guidance on how to make that happen found Mother Trucker Yoga through the Driven to Be Healthy Challenge (You can join our second annual that starts August 30, 2021, HERE).

Cheryl has grown to love cooking on the truck, and after figuring out a little prep work and preparing before she leaves for the week making healthy meals from the truck has only gotten easier and more fun. And when she’s done cooking and enjoying delicious food, she is getting her Mother Trucker Yoga-approved moves in each day, she and her husband are down nearly 100 pounds combine and feeling better than they have in a long time.

Healthy Trucker Food: Shrimp and Grits

How to Make Trucker Approved Rice Grits

  • 1 cup of Rice Grits
  • 2 cups of Water
  • Pinch of Sea Salt
  • Garlic Powder

Healthy Trucker Food Shrimp and Grits Mother Trucker Yoga Blog

Directions for Shrimp and Grits

STEP 1: Rince the rice is possible

STEP 2: Combine the above ingredients

STEP 3: Let cook for 30 minutes or let simmer during your driving for a couple of hours

Healthy Trucker Food Shrimp and Grits Mother Trucker Yoga Blog 3

There are several different ways you can get your meal prepped while driving. One is to prep in the morning and lets your food simmer all day. The second is to make your meal for tomorrow the night before, let it simmer or cook in your crockpot or RoadPro Lunch Box, and then all you have to do is heat it for dinner the next day. And third is to prepare the morning of and let it simmer for a couple of hours while driving.

How to Make The Healthy Trucker Shrimp

STEP 1: Thaw shrimp

STEP 2: Peel and deveined (another option is to buy peeled, deveined, and precooked shrimp (I love ALDI’s).

STEP 3: Cut up onion, tomatoes, and bell peppers

STEP 4: Spray shrimp with either avocado or olive oil

STEP 5: Mix a pinch of sea salt, black pepper, garlic salt (or just garlic powder), paprika, and Italian seasoning

STEP 6: Mix shrimp, onion, tomatoes, bell peppers, and seasoning mixture together

STEP 7: Cook in the oven at 375 degrees for 15 minutes (or use RoadPro LunchBox or other means for cooking)

STEP 8: After rice grits are cooked, add cheddar cheese and stir until cheese is melted

Healthy Trucker Food Shrimp and Grits Mother Trucker Yoga blog 2

How to Make Healthy Trucker Salad

STEP 1: Use your favorite greens

STEP 2: Shredded carrots, chop cucumbers, and grape tomatoes

STEP 3: Toss with raspberry vinaigrette dressing

 

Now eat Shrimp and Grits and Salad and ENJOY!

Healthy Trucker Food Shrimp and Grits Mother Trucker Yoga Blog 4

 

Healthy Trucker Food Cost

The total investment for this delicious dinner for 2:

Shrimp 1/2 pound $6.62

Rice grits $1.00

Cheese $ .50

Salad $5.00

Veggies $1.00

Total Cost $14.12 ÷ 2 = $7.06 each prep-time 10 minutes, cook time 30 minutes, clean-up 10 minutes. total 50 minutes

You can eat healthy as a truck driver. This recipe may seem a bit intimidating, but try this: make one component of this meal at a time, to get more comfortable and then make them as a meal. The biggest reason we think we can’t do things in life is not because of resources. It is because we have already told ourselves we can’t. I believe you can be healthy as a truck driver. You are just one meal away from realizing you can do this! To join Cheryl and others for more great recipes and healthy trucker food ideas, join our FREE community- Accelerate Your Health with Mother Trucker Yoga.

 

Check out other Mobile Meals Made Healthy:

 

Drivers: 4 Strategies to Eating More Fresh Produce

Summer Time means a lot of things to a lot of people. It’s everywhere. There are farmers’ markets, and food stands around here in Wisconsin. Two weeks ago, I was in Georgia, and we bought the most delicious Georgia peaches from a local produce stand- delicious! But one fantastic thing about summertime is the availability of fresh produce. 

Often we allow the lack of ability to get to the grocery store to paralyze us into thinking we can’t find fresh, healthy foods. And that isn’t true. As a driver, you may have a few more bumps along the way, but there is a way!

Whether you are at home with family cooking in your kitchen or on your grill, or you are on the road in search of a bite to eat, or you have everything you need right on your truck. You can add a bit more freshness into your summertime foods!

4 Strategies to Eating More Fresh Produce During the Summertime

ADD MORE VEGGIES INTO YOUR DIET THAT ARE TRAVEL-FRIENDLY. 

I like adding avocado to my sandwiches, salads and don’t forget about eating them like a boat. Add sliced carrots, some onion flakes, garlic powder, and a scoop of hummus. YUM! Or the next time you’re cooking fish, meat, or poultry at home or over the road, don’t forget your Road Pro Lunch Box (Portable Stove). Try this: sauté some peppers, onion, garlic, even some thinly sliced potatoes and tomatoes to serve as the topping. Add a little extra virgin olive oil to your Lunch Box and throw everything inside to cook! When you bulk up a meal with veggies, you add volume without excess calories and unwanted, unhealthy fats. Plus, veggies are great for digestion and elimination, so you feel better. Want more ideas for getting all your veggies? Join our community on Facebook – Accelerate Your Health with Mother Trucker Yoga, where we have fantastic drivers sharing amazing recipes they 100% prepare on the truck! 

DRESS UP YOUR SALAD. 

Not all salads are healthy, so just because you see a clear package of lettuce with toppings at the truck stop or an option for a salad at a restaurant, STOP and take a closer look. Look for salads with romaine lettuce, spinach, collard greens, or leafy greens like arugula or mixed greens instead of ice burg lettuce. Ice burg lettuce has no nutritional value and does not digest as you think a “lettuce” should. If possible, find a better bed of greens. Once you pick your leafy greens, look at what’s on top. Steer clear of salads loaded with cheese and processed ham, fried foods on top, or unhealthy dressings loaded with unnecessary fats. Try to find or make a salad with a variety of greens, which offer disease-fighting nutrients. And for your protein pick, choose lean protein like fish (not fried), beans, legumes, quinoa, grilled chicken, or a bunless burger on top when in need.

Driver 4 Strategies to eating more fresh produce mother trucker yoga blog

PREP BEFORE YOU HEAD OUT. 

There are many benefits to eating at home, but for a truck driver, that is not always an option available, sometimes for weeks, even months at a time. So, first of all, don’t step into the healthy eating arena with a mindset that “it can’t be done.” Because if you think it can’t, you won’t find a way. What can you prep before you head out? What can you pack for the trip, even if it only lasts you a few days or a few weeks? Try loading up things like dried veggies (I love dried pea pods and wasabi peas that you can often find right in the produce section. Veggies like onions travel well and are a great natural blood cleaner, keeping you healthy. 

If you have a frig or cooler, consider root vegetables as they often keep longer, like carrots, parsnips, radishes, and kohlrabi (which will be in season late summer early fall). All these veggies are crunchy and delicious. Add a little salt or eat with salsa; kohlrabi is a perfect alternative snack to a bag of chips. 

Alternative for Your Sandwich Bread

And for a great bread alternative, consider rice paper wraps. And when you are trying to make sure you are eating fresh produce more regularly I love this alternative! All you need is a little water to soften them, and you can wrap just about anything inside for a yummy healthy sandwich alternative. Please read our blog on how to make a rice paper wrap on the go.

When you mix in your ride-along foods with a bought meal, it can boost nutrition and help you feel better. They may not last for months, but even just a few good meals are better than none. 

rice wraps drivers 4 strategies to eat more fresh produce mother trucker yoga blog

DON’T FORGET THE FRUIT. 

Summer is a great time for fresh fruit. Berries are always a huge hit; they tasted good and have a high antioxidant rating, and are low in sugar if you have diabetes. But berries aren’t the only thing that you can munch on for a sweet treat. Consider melons, cherries even grilled peaches as an alternative for cookies, cakes, and even ice cream. There is so much talk floating around, leaving people feeling scared to eat fruit because they contain sugar. Now be smart, and if you have a chronic illness or disease that requires watching your sugars, yes, fruits can spike them when not combined correctly; however, if I had to choose a Snickers bar, bottled fruit juice, piece of cake, or A PIECE OF FRESH FRUIT. I’d 100% choose the fruit—Medical News Today’s list of 12 fruits and their nutritional components. 

In Conclusion

No matter what you choose to eat, if you are living a sedentary lifestyle, you aren’t moving your body throughout the day, there is going to be a stagnation in your body, and that stagnation is what leads to disease, not a piece of fruit. So enjoy summertime, enjoy fresh foods, and get out and move. 

STIFF Mother Trucker Marc Springer

 

6 Things That Are So Important for Your Wellbeing

6 Things That are So Important for Your Wellbeing Blog Mother Trucker Yoga

We all want to be well, and we all do our best to be well, but the fact is, many of us are not well in one way or another.

 

Obviously, some factors affect our wellness that we cannot change, things like illnesses and disease, some aspects of our job, but on the flip side, there are lots of positive actions we can take to boost our well-being.

 

6  Key Things That Are So Important For Your Wellbeing:

 

  1. Getting enough sleep

 

If you don’t get enough sleep, your body doesn’t get enough time to repair itself, which means you will wake up feeling tired, headachy, lacking in energy, and possibly even depressed. A lack of sleep has also been shown to increase your likelihood of gaining weight, having a heart attack, and suffering from mental health issues, so if you aren’t already, make sleep a priority in your life. Sleep is just one of the 12 topics Your Wellness Pitstop Program with Mother Trucker Yoga covers. 

 

  1. Self-compassion

 

When it comes to mental wellbeing, one of the most important things you can do is show yourself compassion. Doing so will help to stop feelings of guilt, anger, and sadness in their tracks. If you don’t know how to offer yourself compassion, this article on empathy vs. compassion may be helpful, as may reading Radical Compassion by Yogi and therapist Tara Brach. Read up and start practicing so you can stop ruminating and start living a happier, healthier life. 

 

  1. Eating clean and healthy.

 

This is pretty much a no-brainer, but the healthier and more natural your food, the more nutrients you will receive and the healthier you will be as a result.

 

6 Things That are So Important for Your Wellbeing Mother Trucker Yoga Blog Eating Clean

 

  1. Moving your body

 

Whether practicing yoga (particularly practicing yoga because it is good for the mind and the body), hitting the gym, or going for a run, moving your body every day is so important for your wellbeing. Not only will it help you to stay in good shape, but it can also help you eliminate stress and get those positive endorphins flowing to boost your mood too. Join the movement and join other drivers just like you inside Mother Trucker Yoga’s membership site full of videos, audios, and strategies to help you feel good again. 

6 Things that are so important to your wellbeing mother trucker yoga blog truckers subscription blog

  1. Spending some time in the sun

 

Spending time in the sun helps your body produce vitamin D, which is great for boosting mood and helping you to maintain healthy bones, amongst other things. Natural light has also been shown to be a great stress relief booster, and if you spend time out in nature, well, you could lower your blood pressure, decrease your risk of depression and have an easier time getting to sleep at night, too – it’s a great wellbeing all-rounder.

 

  1. Spend time with people you love

 

Humans need connection, which is why spending as much time as you can with people who love you and who bring joy to your life is one of the simplest and most effective wellbeing practices there is. It’s just so good for you.

 

There’s certainly more to good wellbeing than the six things alone, but there is no denying that adding the above to your routine will make you feel better, happier, and healthier all around.

Go Nuts – A Great Snack for Truckers

Go Nuts – Healthy Snacks for Truck Drivers

When it comes to food, many have an all-or-nothing switch. You can’t just eat one piece of cake as a sweet treat, but even when things are labeled healthy, you find yourself thinking more is better. It can be confusing what are healthy snacks for truck drivers and when you walk into a truck stop, and all you see is cookies, candy, chips, and soda, it can feel overwhelming. But healthy snacks for truck drivers are available, and nuts are where it’s at.

 

Nuts are incredibly healthy, where these nutrient-packed morsels are one of the best foods you can eat, but no one said anything about a handful’s a day, every day. Go nuts! Yes, go nuts; they are a great treat and portion-perfect travel food for your next trip, or for that truck driver trying to avoid the unhealthy options in truck stops and doesn’t want to entire the front doors on an empty stomach. 

 

Many think that nuts are a fattening food. But the truth is nuts and seeds are some of the best foods you can eat for optimum health, metabolic syndrome, and weight loss. 

 

The Research Is In!

 

In 2017 a research study was done through the Global Burden of Disease Study. The most comprehensive analysis of the causes of death ever undertaken involved nearly 500 researchers and examined 100,000 data sources. And this study calculated that not eating enough nuts was a leading dietary risk factor for death and disability worldwide. They found that lack of nutrition taken in through nuts kills more people than processed meat consumption and more than a low intake of fiber and vegetables. The Global Burden of Disease Study estimates that eating more vegetables could save 1.8 million lives, but eating more nuts and seeds could save 2.5 million lives. Just let that sink in for a second. WOW! Right? I had to read that twice myself. 

 

But it doesn’t stop there; their research also noted that the healthy foods missing from most diets worldwide are nuts and seeds! 

 

Why Are Nuts Healthy Snacks for Truck Drivers? 

 

Research from the Mayo Clinic suggests that eating nuts may:

  • Lower your low-density lipoprotein (LDL or “bad”) cholesterol and triglyceride levels, which play a significant role in the buildup of deposits called plaques in your arteries
  • Improve the health of the lining of your arteries
  • Lower levels of inflammation linked to heart disease
  • Reduce the risk of developing blood clots, which can lead to a heart attack and death

Nuts are packed with loads of nutrition. They are suitable for your overall health as they contain protein, fiber, B vitamins, folic acid, niacin, vitamin E, and many other minerals like magnesium, zinc (check out our article on the MTY blog about Zinc), copper, potassium, and antioxidants. And when it comes to heart health, they contain the nonessential amino acid arginine, which helps protect the artery walls’ inner lining.

Nuts also contain a high amount of monounsaturated fats, the same fats found in olive oil. Monounsaturated fats are heart-healthy and not the kind of fat you want to be afraid of. Some nuts are also excellent sources of omega-3 fatty acids that our body wants to make sure we get enough. Many truck drivers get an overabundance of Omega-6 and Omega-9’s in their diets due to the plethora of fast foods and processed foods. So nuts are a great go-to in an attempt to turn the tables in the Omega category.

 

Eating nuts and seeds regularly play a crucial role in managing health concerns like:

  • High Cholesterol
  • High Blood Pressure
  • Digestive Disorders
  • Heart Disease
  • Cardiovascular Disease
  • Diabetes
  • Obesity
  • Arthritis
  • Osteoporosis
  • Alzheimer’s
  • Dementia

But How Much is Too Many Nuts? 

Well, all nuts and seeds have a slightly different nutrition punch to bring to the handful. The key is to take nuts in at ½ ounce to 1-ounce servings daily up to five days a week. 

Check out our Nuts Realistic Serving Size Chart to see just how much you should be grabbing of nuts a day. 

Go Nuts Mother Trucker Yoga Blog How much nuts to eat

Nuts are Heart Healthy

Nuts help reduce coronary heart disease (after adjusting for other coronary heart disease factors) by eating five or more servings (5 ounces) of nuts per week by 35-50%. But I find it is important to note that, like anything, moderation is key. When you read this, you might begin to think, “well, I’ll just eat a ton of nuts then.” Well, that is not what this is suggesting; instead, let this be an excellent push for you to consider swapping out unhealthy heart-compromising foods for a handful of nuts a few times a week. Remember, moderation is the key to improving our health, especially with nuts. 

Nuts can help with weight-loss

Nuts are the unsung hero when it comes to managing our weight. Because many still look at the fat content in nuts and think that will make them fat. They choose to stay away. But that isn’t true. Just a ½ an ounce per day of nutrition-packed nuts is associated with less long-term weight gain. When you replace unhealthy foods like processed meats, fast food, and chips and cakes, nuts become a simple weight management strategy. 

Many researchers believe nuts aid in weight control for the following reasons: 

  • Chewing nuts takes effort.
  • High fiber delays stomach emptying.
  • The body absorbs not all the fat from nuts during the digestion process. 
  • Nuts have prebiotic properties.
  • Nuts help improve gut microbiome and intestinal health.

 

How To Shop for Nuts

Raw or sprouted and dehydrated nuts are best. Most nuts in the grocery store or truck stop are salted and contain high sodium content. The next time nuts travel well, you are home or can stop at a grocery store to look for raw or unsalted nuts. And at a minimum, eating raw, unsalted nuts will move you light years ahead in a nut-healthy direction. For more information about soaking and sprouting your nuts, check out this great article on Vegetarian Times, breaking down the soaking times and sprouting times by nut type. But don’t be overwhelmed; just switching to raw nuts will make a massive difference in your nut health benefits. 

I like to follow the health approach of Good, Better, Best. What is a good option, what is the better option, and what is the best option? I might not be able to do the best right now, and the better might be out of reach, but is there a good option to choose today? And then go from there. Health is not black or white and not all an all or nothing lifestyle. The same goes for nuts. 

Word of Caution

We are all unique, and our bodies react differently to foods and environments due to our history or current health. If you are allergic, don’t eat them. If you are a compulsive eater or binge-eater, consider prepackaging your nuts into small bags to avoid overeating. Even healthy things can be overconsumed. Ask your doctor or consider an allergy test to get to the bottom of a nut concern when in doubt. Here at Mother Trucker Yoga, we want to empower drivers to build a toolbox of healthy options, but we also encourage drivers to use common sense and, when in doubt, seek medical advice. 

 

Lady Trucking Stiff Mother Trucker

 

 

 

Truck Driver Health: Vitamin C What You Need to Know

Truck Driver Health is an Important Aspect of Healthy Living.

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 anytime, anywhere. And your body will indeed thank you!

Attention Truck Drivers to Avoid Truck Driver Health Issues… Get your Vitamin C!

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 CTruck Driver Health Issues, What You Need to Know

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 and truck driver health issues may arise. 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. And when it comes to truck driver health, collagen is great to be getting as it is wonderful for our skin. 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.

 

Truck Driver Health: 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) include 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.

Truck Driver Health 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 healthy foods. 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

8 Amazing Benefits of Eating Dark Leafy Greens

Benefits of Eating Dark Leafy Greens

 

If you ask my kids they will tell you many things, but one thing I have always said since they were young has been:

“Eat your greens; they keep you healthy!”

 Cliché!

Your body needs vegetables, and more importantly, your body needs those dark leafy greens to function optimally. 

But what exactly do we need them for?

Let us have a peek into its potential constituents and their mighty benefits to “make and keep” your body full of health.

Dark Leafy Greens Mother Trucker Yoga Blog

Benefits of Leafy Greens

 

For many of us, we know what we should do, but that doesn’t always mean we do it. Knowledge is power and when we can better understand the why beyond the request can we then make a better decision. Greens play a critical role in our body’s functions, if your body is not functioning optionally or even just OK, it may be time for a green tune-up. 

 

Fight off the Oxidative Stress

Antioxidants are currently most abundant among their fellows and are so in trend. Their propensity to fight the harmful free-radicals in our bodies is formidable. They fight the oxidative stress that we encounter in our daily lives through our dietary habits, anxiety, and environmental influence, fights aging by preventing the cellular damage and improves the cell revamp or renewal process.  

 

Dark leafy greens have an abundance of antioxidants (even more than in blueberries), called Flavonoids resting in their Chlorophyll. Chlorophyll also can normalize the production of R.B.C.s, absorb the toxins (e.g., foul breath or body odor), and even fight the carcinogens.

 

Takes Care of Your Gut Health

Dark leafy greens are rich in probiotics which are close friends to our gut flora. The microhabitat, which aids in digestion in our gut feeds on these probiotics. As 90 % of our diseases arise from poor digestion, they help in an overall improvement of health and boost our immune system by potential assimilation of vitamins, minerals, and other necessary nutrients. Get your greens in and improve your gut health with one of my favorite power green smoothie recipes. 

 

Boost Immune System

Dark leafy greens like Spinach and Kale are rich sources of folate, iron, calcium, fiber, Vitamin C, and K. The study has shown their vital role in boosting immunity by creating chemical symbols to stimulate the growth of I.E.L. Cells that regulate our Humoral immunity. 

 

Now some may argue that eating spinach isn’t good for you due to the oxalate found in these greens, my friend and colleague Karen Urbanek HHP argue the opposite: Don’t fear these greens, instead, you can reduce your oxalate levels by cooking and even boiling your veggies! This can reduce anywhere from 30 to 90% of the oxalate content. 

 

Karen also says: “You can also take calcium citrate and magnesium citrate with every meal. Use bitters prior to eating or take B6 to stimulate digestive and enzyme production. If you feel Oxalates have been a major factor, consider getting an Organic Acids test done and read by a professional.” And if you think you are sensitive to oxalate there are dozens of other foods this can be found in, don’t blame spinach, it might be time for a gut overhaul. 

 

Improve vision and Brain Function

Dark leafy greens are full of Phytonutrients like Carotenoids, Restravesol, Curcumin, etc. these phytonutrients have anti-inflammatory and antioxidant effects, which are beneficial for our vision and brain health. Phytonutrients are critical for the body because they enhance immunity, and during a time like COVID-19, we need all the help we can get to build immunity naturally. And part of that is ensuring you are getting the necessary nutrition you need from quality foods. 

 

Detoxification

Dark leafy greens like Cilantro, Parsley, and coriander leaves are potent detoxifiers. They help the liver get rid of the toxins and prevent numerous diseases, while parsley is powerful enough to eliminate toxic metals from the bloodstream. May seem a bit odd, but try putting these herbs in your water. Don’t like the taste? Then add a little fresh squeezed lemon, or berries to your water for a refreshing drink. And remember fresh is best, dried herbs like the listed when dried have less nutritional value. But for those that travel, something is always better than nothing. 

 

Nutrition

Dark leafy greens are abundant in the essential nutrients for your body. Many of them contain Beta-carotene, Vitamin C, K, B, lutein, and a small amount of Omega-3 fats. They are rich in minerals like:

Calcium – keeps your bones and teeth strong and healthy coordination of muscles and nerves.

Iron – Erythropoiesis (Red Blood Cell Production)

Potassium – Regulates fluid retention in the body and manages muscle contractions.

Copper – helps in the production of Collagen and absorbs Iron.

Magnesium – Aids the vital function of the body. Critical for muscle function. 

 

Weight Management

Dark leafy greens are low in carbohydrates and rich in fiber. Fiber keeps your tummy full and limits unnecessary snacking, helping you manage and even lose your weight.

 

Health- Infusing Dark Leafy Greens

  • Greens: Primary Functions

 

  • Cabbage: Combats Anemia and Heart diseases

 

  • Kale: Healthy vision and retinal function and aids blood clotting

 

  • Mustard Greens: Prevents Arthritis and lowers LDL Cholesterol

 

  • Spinach: Regulates Heart Rate and Blood Pressure, Combats free radicals

 

  • Turnip Greens: Enhances collagen synthesis and Boosts Immune system

 

 

Many of us wonder as to how many greens we should eat.

Dark Leafy Greens and gut health mother trucker yoga

Recommended Intake of Dark Leafy Greens

Nutrition experts recommend eating ½ a cup of Dark leafy greens daily. At the same time, USDA recommends eating 3 cups of dark leafy greens per week. In my opinion, you can’t go wrong with dark leafy greens. And as my friend Karen Urbanek says: “You can’t get fat by eating vegetables”. So eat up. Experiment, try them in salads, saute, as a bed for lean protein, and you can even throw them into smoothies. 

 

It may take time, you may need to steer your taste buds towards natural foods and re-learn to like them if all you have been eating is processed foods. And when in doubt, eat them because you know they are good for you. Your gut is your first brain, so feed it wisely. 

Looking for more ways to improve your eating on the road?

Check out Mother Trucker Yoga’s blog all about on the go breakfast!

4 Tips To Start Eating Healthy Today

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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.