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MOTHER TRUCKER YOGA DRIVER SPOTLIGHT – Idella Hansen

National truck driver appreciation week mother trucker yoga blog

Truck Driver Appreciation Week may have passed, but we still want to celebrate! And what better way than to highlight some of our road heroes. We interviewed drivers and asked them questions about their lives to help others see how amazing and hard trucking is.

It’s our truck drivers who keep our great country running strong. Many of these men and women go unnoticed, not because they aren’t important, but because what they do doesn’t live in a fancy building or doesn’t require a cap and gown.

These men and women are out on our roads, carrying all our essential and non-essential products we want and love day in and day out. And here at Mother Trucker Yoga, it’s not just trucking fitness that is important to us. It’s the men and women whom we serve.

idella hansen mother trucker yoga blog

Meet Idella Hansen!

People call Idella MaMA ChooChoo on the CB.

 

QUESTION 1: How long have you been driving?

Answer: 52 years

 

QUESTION 2: What do you love most about being a truck driver?

Answer: First off it’s not a job for me, it’s a way of life, and I love all of it from customer service to do the hardbacks.

Idella works for IBI Security Transport.

 

DID YOU KNOW?

IBI is a full-service armored transportation company, operating in all 48 Continental States of the USA, Canada, and Mexico. IBI is a privately held company based in Woodside New York. IBI has been in operation since 1966. IBI is a full-service security company, operating Nationwide and in Canada and Mexico.

In 2001 IBI acquired Securicor Valuables Transport, Inc., a high-value, secured, “over-the-road” transportation company. IBI operates this division as, IBI Secured Transport, Inc. This is a national and international operation, with terminals in Trenton, New Jersey, and Salt Lake City, Utah.

 

Recognition Well-Deserved!

Back in 2017 Idella Hansen was nominated and chosen as citizen driver of the year.

Known for her signature red cowboy boots, her willingness to help her fellow drivers, her community, and her fellow women, Idella Hansen leads by example. Idella’s ability and dedication have earned her the respect of her fellow drivers, and TA-Petro is proud to honor her as a 2017 Citizen Driver.

In 2013, TA-Petro launched the Citizen Driver Program to honor exceptional drivers who exhibit strong citizenship, community involvement, leadership, health and wellness, and safety. To date, 26 Citizen Driver Honorees have been named as the best of the best. Idella is one of five members of the 2017 class.

idella hansen cowboy boots mother trucker yoga blog

“Idella is a pioneer in our industry and is a great example of what the Citizen Driver Award was created to recognize. She exemplifies the qualities of the award by her words and deeds on a daily basis, and continues to be a shining example of safety, involvement, and passion within our industry,” said Rick Ash, 2015 Citizen Driver Award Recipient, St. Christopher Fund Board Member, Former Chairman Trucking Solutions Group, Chairman Onramp to Health.

 

idella hansen

 

QUESTION 3: Trucking is hard. Why do you keep on trucking?

Answer: Because it’s in my blood and it’s pays really great, I work for a super company and they keep telling me not yet don’t retire.

 

QUESTION 4: What do you want to say to new upcoming drivers in the industry?

The first year is the hardest. Be prepared to change your way of doing things.

QUESTION: What is your favorite truck stop?

Answer: Kenley95 North Carolina. I love the update and the facilities

QUESTION 7: What would make trucking easier for you and other drivers?

ANSWER: That the rules and state regulations would be more uniform

 

QUESTION 8: What do you do, if anything, to try to stay healthy on the road?

ANSWER: Mother Trucker Yoga and Rolling Strong and St Christopher’s Trucker Relief Fund.

Idella had a final thought he wanted everyone to know.

We are the lifeblood of the Country and will be for many years to come, which helps us to do a good job. I will continue to truck until I drive it off the end of the world and beyond

 

What do you like most about the trucking industry?

Have a comment to share with Idella or our readers?

Please share it in the comments below!

 

Mother Trucker Yoga® wants to help 1 million drivers change lanes in their health and fitness by 2031.

To get involved with Mother Trucker Yoga’s mission and help drivers just like you incorporate driver fitness into their lives.  Contact us!

 

Read our other Driver Spotlights:

VW Lady Trucker https://www.mothertruckeryoga.com/2021/09/14/mother-trucker-driver-spotlight-vw-lady-trucker/

Mother Trucker Yoga Driver Spotlight – Flatbed Foodie

National truck driver appreciation week mother trucker yoga blog

Driver Appreciation Week may be over, but we still want to celebrate! And what better way than to highlight some of our road heroes. We interviewed drivers and asked them questions about their lives to help others see how unique and hard trucking is.

It’s our truck drivers who keep our great country running strong. Many of these men and women go unnoticed, not because they aren’t necessary, but because what they do doesn’t live in a fancy building or doesn’t require a cap and gown.

These men and women are out on our roads, carrying all our essential and non-essential products we want and love day in and day out. And here at Mother Trucker Yoga, it’s not just trucking fitness that is important to us. It’s the men and women whom we serve.

We love our truck drivers and want to celebrate them in every way we can.

flatbedfoodie mother trucker yoga feature driver daniel

Meet Flatbed Foodie!

 

QUESTION 1: How long have you been driving?

Answer: 3 years

 

QUESTION 2: What do you want to say to new upcoming drivers in the industry?

Answer: Flexible minds and bodies last a lot longer in the end.

We agree with that! Your mind creates your reality, and when it comes to driving, isolation, loneliness, and depression are factors we all must keep in check as drivers and humans. Make sure you take time to stay connected, not just through social media but talk to your friends and family daily, consider meditation, and getting outside for some fresh air every day. And don’t forget to move your body. With nearly 10 hours behind the wheel and on the clock, it can be easy to lose track of time. So schedule movement into your day in five-minute bursts, and with the help of Mother Trucker Yoga’s videos, you will be on your way!

 

QUESTION 3: Trucking is hard. Why do you keep on trucking?

Answer: Still seeing new things, and I train others, so I get to share. Being part of starting someone on a safe and profitable journey is fun.

 

DID YOU KNOW?

According to the American Association of Motor Vehicle Administrators, state governments issue more than 450,000 new commercial driver’s licenses every year. That’s a lot of CDL’s. And good thing we have people like Flatbed Foodie on the roads training other drivers just like you!

 

QUESTION 4: What is your favorite truck stop?

Answer: Iowa-80 Truck Stop! Who doesn’t love I80? And we agree! We love it too!

IOWA 80 TRUCK STOP MOTHER TRUCKER YOGA BLOG

DID YOU KNOW?

On the eastern edge of Iowa, not far from the Mississippi River, adjacent to the small town of Walcott, you’ll find a place like no other in the world. The Iowa 80 Truckstop, now the World’s Largest Truckstop, established its home here in 1964 and is now in itself a home away from home to countless drivers and a destination for travelers as well.

Some say Iowa 80 Truckstop is like a small city. Others have likened it to a Trucker’s Disneyland. All can agree it is a place not to be missed.

 

QUESTION 5: What do you want to say to new and upcoming drivers?

ANSWER: You will never look back. You are your boss. You get to travel and serve country/towns and people. And you are valued and an essential driver. This is an excellent career.

 

QUESTION 6: What would make trucking easier for you and other drivers?

ANSWER: Automatic logs, healthier food (make sure you read our blog on healthy snacks to pack) on the road, and more efficiency.

 

QUESTION 7: What do you do, if anything, to try to stay healthy on the road?

ANSWER: Light cardio, walking and stretching, and diet planning.

Flatbed Foodie had a final thought he wanted everyone to know.

Trucking is a challenging and rewarding way to support your goals. It can be a lifelong profession or a quick way to earn cash in some cases. The need is real and the compensation is there for those who want to work.

 

What do you like most about the trucking industry?

Have a comment to share with Flatbed Foodie or our readers?

Please share it in the comments below!

 

Mother Trucker Yoga® wants to help 1 million drivers change lanes in their health and fitness by 2031.

To get involved with Mother Trucker Yoga’s mission and help drivers just like you incorporate driver fitness into their lives.  Contact us!

 

Read our other Driver Spotlights:

VW Lady Trucker https://www.mothertruckeryoga.com/2021/09/14/mother-trucker-driver-spotlight-vw-lady-trucker/

Mark Iverson https://www.mothertruckeryoga.com/2021/10/06/mother-trucker-yoga-driver-spotlight-mark-iverson/

7 Reasons to Ditch the Soda and Switch to Kombucha

Most people think I am speaking another language when I tell them to drink kombucha. But I am totally serious when I ask them to ditch the soda and consider a healthier alternative. And when it comes to truck driver health it’s about the small simple changes that add up and lead to the big results you are looking for.

But what am I really asking you to drink when I suggest such a thing?

The kombucha you find at a local grocer and now even truck stops is usually a sweetened tea (usually black) fermented with kombucha.

But what exactly is kombucha?

Kombucha Mother Trucker Yoga Blog

Well, it’s a symbiotic colony of bacteria and yeast (SCOBY for short), which is made by steeping the kombucha culture in tea and allowing it to ferment.

After it ferments, usually 7 to 30 days, the soda alternative is ready to be served.

But why drink kombucha instead of soda? And do they even taste the same?

Yes and no.

Yes, because they are both carbonated. Yes, because they both have fruity flavors. And yes, because they both come in all different sizes and shaped bottles.

No, because, well, kombucha is much healthier than soda.

Soda at truck stop mother trucker yoga blog

7 Benefits of Kombucha for Truck Driver Health

  1. It’s loaded with (B vitamins and folic acid) vitamins and chemicals compounds, and vinegar. This combination makes it a bit tart. But compared to the artificially loaded soda, it’s a good alternative. 7 Reasons to Ditch Soda and Switches to its New Neighbor: plus those B vitamins will boost your body’s ability to make new cells. A win for your future’s health.
  2. Fermented foods and beverages can aid in intestinal health. It works because it is a probiotic. And don’t worry, by the time the fermentation is ready, the good bacteria have already consumed the sugars and yeast, and it is ready for your gut to take in.
  3.  It contains powerful antioxidants which can help fight disease, oxidative stress, and inflammation. And as a driver over the road, any help to the body, the better.
  4. Can help fight candida. Candida is an overgrowth of yeast in the body. And soda is not helping that cause. Drinking kombucha made from green or black teas can help specific antibacterial properties that help fight infection-causing bacteria like candida. “Kombucha is rich in tea polyphenols and acetic acid, which have both been shown to suppress the growth of undesirable bacteria and yeasts.” (Healthline
  5. It doesn’t have harmful chemicals that disintegrate your teeth. One of my deepest darkest secrets is I am a fanatic about my teeth. I don’t want anything to happen to them. And if I can prevent my pearly whites from rotting out of my mouth, I’m on it. Is it really worth the soda? And if Coke and take rust off your kid’s old bike. Imagine what it is doing to your teeth?
  6. It won’t dehydrate you. That’s right. Soda has sodium, and although it seems to quench your thirst, it’s far from hydration. Kombucha is a win in this category as it does not dehydrate you as soda does.
  7. It can help relieve arthritis pain. The glucosamine present stimulates the production of hyaluronic acid, which helps with the maintenance of cartilage and can offer some pain relief. Can your soda do that?

Trucking Convention Road Pro and Mother Trucker Yoga Blog

Still not convinced that your soda is worth giving up for some weird fermented beverage that you have never heard of? Well, you might have to try it out yourself.

Our favorites are:

  • Lavender and Melon
  • Mojito Flavor
  • Raspberry
  • Root Beer

And I am so excited to have just been turned onto by a driver just like you and one of my past trucking clients Laurie. You can now get kombucha on a tablet!


 

References:

https://www.health.com/nutrition/info-about-kombucha

https://www.culturesforhealth.com/learn/kombucha/kombucha-tea-frequently-asked-questions-faq/

https://genomind.com/6-health-benefits-of-drinking-kombucha/

https://www.healthline.com/nutrition/8-benefits-of-kombucha-tea#section4

https://spoonuniversity.com/lifestyle/10-ways-kombucha-is-better-for-you-than-soda

STAY FIT Truck Stop Fitness Center Quick Weighted Workout for Drivers

Have you ever stepped inside any of the truck stop fitness centers? They aren’t in every truck stop, but they are free, and after being to more than a dozen of TA Petros Truck Stop Fitness centers, I’m here to tell you this is a hidden gem you want to take advantage of.

NOTE: This is not a full gym, and often people will see it and instantly compare it to a full-size gym. And no matter what, that is a win! This isn’t, but what it is, is an opportunity for you to move.

Now that things are beginning to open back up again, that means for drivers just like you, there are more opportunities for you to get up and move.

Most still look at “getting active and healthy” in the form of exercise. And I’m telling you they are wrong. Well, not totally wrong, but if exercising more would solve all our health problems, we wouldn’t have this conversation. It’s about the little things.

Making small little changes.

If you want good dental hygiene, then you brush your teeth every day. If you want better bowel movements, you are going to drink more water. These are simple, not complicated, yet so many try to make it be complicated. I want to lead you towards health and fitness strategies that are as simple as brushing your teeth and make as much sense as drinking water for better bowel health.

Sprinkled throughout the US are fitness centers just for drivers. Truck Stop chains like TA Petro and Pilot Flying J’s have truck stops with fitness centers just waiting for you to use. Now, are they huge? No. Do they have every machine known to man? No. But they do have just the right amount of equipment and space to get you back on track!

Where We Go Wrong

We focus on the negative. I have talked to hundreds of drivers, and most have never taken advantage of the fitness centers at these locations. Why? Well, one, they didn’t know they existed, and two, they found reason to disapprove. Too small, not enough equipment, and on and on.

The people that want to improve their health will. The people that don’t want to improve their health won’t.

After 20 years working with people in pain and people looking to improve their fitness and health through lifestyle and movement changes, I noticed that it’s not about “exercise”, it’s about learning how to add more movement into your day. Which is what we focus on in Mother Trucker Yoga’s Membership Platform with Quick Simple Moves

What Can You Do Today?

What is one thing you can do today to take better care of your health? If you find yourself making excuses or coming up with bad reasons why nothing will work, then I want to encourage you to take a step back and find

Here are two of my favorite quick fitness moves for truck driver exercise on the go. And I know you are going to love these quick and easy moves.

Angled Abs Drop

Weighted Chest Fly

Let me know what you think about these simple fitness center moves.

And don’t forget to subscribe to my YouTube Channel

Easy to Pack Healthy Snacks for Truck Drivers

Healthy snacks for truck drivers that are easy to pack!

Packing your own travel snacks as a driver can be a challenge when it comes to things like storage space, food spoilage, and not to mention where to replace the yummy delicious snacks you have eaten and now need more.

But the good news is, as a truck driver, healthy trucker food doesn’t have to be complicated to find, pack and eat. Everyone else may be telling you you have to cook elaborate meals on the truck to “eat healthy over the road,” but I’m telling you that you can eat healthy in small bites, and even those small snacks count!

Why pack healthy snacks?

Packing healthy snacks can and will help you resist the temptation to buy those unhealthy, greasy, sugary foods at the truck stop that are starting back at you when you walk in. And truth be told, those foods are not going away anytime soon. But that doesn’t mean you have to buy them every time you walk in.

Part of the challenge is many drivers and travelers walk into the truckstop hungry, better yet, hangry, and then make decisions they would otherwise have more self-control from.

You can do this. And the key to avoiding the junk food trap is to have healthy snacks on your truck ready when you need them. Healthy snacks for truck drivers to pack won’t take a lot of time or even prep when you know what you are looking for.

Easy to pack snacks for truck drivers Mother Trucker Yoga blog post 2

Ideas for Healthy Snacks for Truck Drivers and Travelers

Nuts & Seeds

Nuts, unsalted, or low salted nuts. Look for almonds, pistachios, walnuts, hazelnuts, or mixed nuts. Oh, and I love an occasional bag of edamame, crunchy and so good. Yes, there are a few extra packages to throw away, but if you struggle with portion control, consider buying the snack size or travel size bags of nuts or pre-bag your nuts at home before heading out on the road. Rule of thumb an ounce or 28 grams of nuts per day. That’s about as much as what fits in the palm of your hand. And they can be a mixture of nuts or a handful of one kind, like almonds. Add a small dose of dried fruit (small because dried fruit is high in sugar) for a sweet, nutty mixture.

And if you haven’t yet ventured into the wonderful world of seeds I want to encourage you to do so. Seeds like pumpkin, sesame, sunflower, and even apricot are packed with minerals (such as magnesium, potassium, calcium, plant iron, and zinc),
vitamins B1, B2, B3, and vitamin E, and protein, healthy fats, and fiber.

Trail Mix

Now mix your seeds, nuts, and a small handful of dried fruit along with some yummy dark chocolate chips and you have yourself a yummy heart-healthy snack! Don’t forget to bag your mix-up into individual baggies before you get hungry because too much of anything is too much.

Fresh Fruit

Fresh fruit is a great travel snack idea for any driver. Although it doesn’t keep for very long, your body will thank you for the delicious fuel in the time you have. Consider fruits like oranges (large oranges, cuties, or tangerines), grapefruits, apples, plums, bananas, but eat them before they go brown because, in brown bananas, the resistant starch has almost completely transformed into simple sugars. When you eat a brown banana, your blood sugar spikes more quickly than a green one, which means it has a higher glycemic index. Have a designated basket or container to store this fruit in so it doesn’t get bruised. Consider 2-3 servings of fruit per day, and fruit is best eaten on an empty stomach.

Chips Popcorn or Pretzels?

If you require a crunchy snack and are thinking pretzels are better, you might want to think again. Potato chips have a nutritional advantage over pretzels when it comes to sodium content. And potato chips and popcorn are not only lower in salt than pretzels, but they also contain more potassium than pretzels. These snacks are a perfect example of never judge a book by its cover. Studies have shown that eating salt triggers the release of dopamine, a chemical messenger that controls your brain’s pleasure center. Once your brain gets that first reward hit, it starts craving more. This is why you can’t stop when the big back is open for business.

Consider the following:

Look for pretzels that are sprouted or made from ancient grains. There are even pretzels made out of sweet potatoes and cauliflower and taste pretty dang good.

Look for popcorn that is low salt (sea salt) and does not have extra flavoring put onto it, those are often loaded with additives and excitotoxins, which keep your body wanting more, and you can’t figure out why. I love Skinny Pop when I’m on the go, and best of all, most truck stops carry this brand. Just remember not to eat the entire bag in one sitting.

Look for chips that are low sodium, and there are even some amazing brands that now make grain-free chips that, in my opinion, are better than grain-based chips like Siete tortilla chips, or bare sea salt carrot chips, chips made from cauliflower, and of course sweet potatoes and root vegetable chips.

Rice Cakes

I have been eating rice cakes since I was a little kid. My parents were tight on cash most of my growing up years, and my mom made rice cakes so much fun to eat. Rice cakes are low fat, low sodium, and the crunch you have been looking for. Try a rice cake, peanut butter (or almond butter), and homemade jam for a sweet treat. Add a slice of banana on top for a full-on crunchy dessert. Put a thin layer of mustard and then sliced avocado on top, and you have a simple lunch. Dunk them in your soup for an alternative to saltines.

Kale Chips

Still need that salty crunch, consider kale chips. You can make them at home with a dehydrator or in your oven or you can buy them for a quick salty delicious snack packed with kale is high in fiber, antioxidants, vitamin A and calcium, as well as B vitamins, vitamin C, and potassium. Kale chips keep well when kept in a sealed container so crunch away. Plus you can crumble them on top of a salad for extra added flavor and nutrition.

Jerky

Jerky is rich in protein and a great travel snack, even a quick on-the-go meal when you don’t need to bulk up on calories. But beware most jerky brands are loaded with sugar and sodium. And you can get jerky of all kinds: beef, bison, venison (in Wisconsin we love making our own), chicken, turkey, and my personal favorite salmon! The best part is jerky is an easy to pack healthy trucker snack that you can get just about anywhere. Just remember to read the label and added ingredients that might be snuck in.

Granola or Oatmeal

Making your own granola is super simple, but if you don’t have time and want a crunch of a bit of sweet, granola is a great grab for a snack on the go. But when buying granola consider the following: look for NON-GMO verified brands and if possible organic. Because remember you are eating whatever has been sprayed on those oats, and more brands are going NON-GMO. And when you flip the bag over check the added sugar content, look at the amount of fat per serving. And most importantly, look at the ingredients being used. Many have hidden colors or flavor additives, as well as unhealthy oils.

And when it comes to oatmeal, consider overnight oats or steel-cut oats versus instant oats. You can easily use your RoadPro crockpot to cook them while you drive. Oatmeal is heart-healthy and if I had to choose sugary cereal or a greasy fast food breakfast sandwich I’d choose oatmeal.

 

Protein Balls VS Protein Bars

Often times truckers and travelers talk to me about protein bars as their go-to while traveling and I do eat them, but they should be eaten sparingly and not used to regularly replace real food. When choosing a protein bar read the ingredients, many are made with soy, laced with excitotoxins (additives, artificial colors, and flavors), and can be loaded with sugar. And remember protein bulks, and when you fill up on protein yes it will help keep you full longer, but a high intake of protein does require you to be active because protein builds muscle. And you are oftentimes better off with a piece of fruit and a handful of nuts. But here are a few of my favorite brands.

These are all easy to pack snacks for truck drivers and don’t be overwhelmed, the first step is to just choose one to buy and incorporate into your next trip. And don’t forget to make sure you get in your water each day and get enough sleep and movement, and of course, don’t forget to eat REAL FOOD. If you aren’t sure where to start join our Mother Trucker Yoga Family.

The next time you are wondering what to pack, remember Mother Trucker Yoga’s favorite snacks!

Are you a part of the Mother Trucker Yoga Family yet?

Mother Trucker Yoga Health and Fitness Webinar

Mobile Meals Made Healthy: Easy Truckers Roasted Veggies & Country-Style Ribs

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Cooking on your truck can seem complicated. But here at Mother Trucker Yoga, we believe that when you are armed with the right knowledge and support and are willing to take just a few minutes. And when mobiles meals are made healthy, you can’t go wrong because you can make a great meal right from your truck. No one said you need to be a gourmet chef, spend thousands of dollars on food, or have hard-to-find ingredients on hand. But, like anything, a little preparation and mapping out where you might need to stop can set you up for a delicious meal on the go.

Meet Cheryl.

Cheryl is a team driver with her husband and has changed her health and her husband for good by learning how to move more with Mother Trucker Yoga, and the other piece is eating better from the truck. Cheryl will be our feature truck driving chef for our newest column, Mobile Meals Made Healthy, where Cheryl will be sharing what she makes while the wheels are turning. Warning. These meals are simple. Delicious for you. Cheryl, alongside Mother Trucker Yoga, believes you shouldn’t have to live in a bubble to lose weight and that eating healthy should not be based on restriction. But rather learning moderation and how to eat real food. If Cheryl and her husband can do this, you can do this too!

Ingredients for roasted veggies:

  • 1 eggplant peeled and quartered
  • 2 white and green zucchini sliced and quartered
  • 2 crookneck squash sliced
  • Red onion sliced
  • Yukon potato sliced and quartered
  • OPTIONAL: carrots, butternut squash
  • Sweet baby bells seeded and sliced
  • 1 tbsp of EVOO
  • 1/2 tsp of sea salt
  • 1/2 tsp of garlic powder
  • 1/2 tsp of onion powder
  • 1/2 tsp of turmeric
  • 1/8 tsp black pepper.

roasted vegetables and country style ribs mother trucker yoga blog

Directions:

  1. Mix..microwave for 8 minutes.
  2. Next, put country-style ribs in an air fryer seasoned with garlic and onion powder.
  3. Place on bake 375 degrees for 15 minutes
  4. Then flip ribs and continue to bake for 15 minutes
  5. Next, make a fresh salad (optional) check out our post on Mother Trucker Yoga Blog about leafy greens!
  6. And if you like a little BBQ on your ribs, go right ahead!
  7. Ready to serve.

Mobile Meals Made Healthy: Easy Truckers Roasted Veggies & Country-Style Ribs Mother Trucker yoga blog ribs

Ingredients for Ranch Dressing:

  • 2 tbsp of light sour cream
  • 1/4 cup half-n-half, milk, or almond milk
  • 2 tbsp of ranch powder (Hope here, I personally love Flavor God seasonings!)
  • Mix and enjoy.

YUM! Try this over a burger without a bun, on a salad, even on hard-boiled eggs. You can always make extras and store the extra dressing in your truck frig or cooler for the next day.

 

What To Do With Leftovers:

Put all your leftover veggies in a baggie that seals shut and save for leftovers for the next day. Then, consider adding hardboiled eggs, a water-packed tuna package, or wrap those veggies in a bowl and munch away. Food shouldn’t be complicated, and with a little preparation, it should be an easy, fast, and yummy next-day meal.

 

Where To Purchase Your Ingredients?

Veggies can be bought at most grocery stores, vegetable markets, summertime food stands. Oftentimes mom and pop truck stops often have local vegetables for sale from local farmers and growers. So keep your eyes open.

The country-style ribs pictured in this post on Mother Trucker Yoga’s blog were purchased at the Dollar General Market in Hugo, Tx for 1/2 price on Wednesday for $3.84, which made 2 meals for 2 people.

The vegetables cost approximately $10.00. This was a complete meal plus leftovers for another meal, $13.84 ($6.92 per meal)..plus extra for herbs and seasonings startup.

What Ingredients To Watch For In Seasonings:

Herbs and seasonings can spice up any food or recipe and can be purchased just about anywhere. However, when purchasing seasonings, make sure you read the ingredients; oftentimes, there will be extra ingredients hiding inside seasonings that you don’t want to be consuming.

Ingredients like caramel coloring, Monosodium Glutamate, or MSG are considered one of the 23 worst food ingredients to consume in America, soybean oil, and watch out for sodium levels in spices. More important than the nutritional panel is the ingredients that create that food, or in this case, spice.

 

Driver Review

I know what you are thinking. How will I ever be able to make that? And the beauty is this recipe was made up! And you can do the same. Look at the ingredients and then take note of what you have on hand, or can you get nearby or on your route? Don’t overthink this. If you are already thinking, “I can’t do this. It’s too hard,”. Then you already know your answer for how this will turn out for you.

You can eat healthily and be a trucker! We know you can!

Leave a comment in the comment section below and tell us what you think, and share your first mobile meal creation with us!

For more great recipes from Cherly and other drivers join our community on Facebook – Accelerate Your Health with Mother Trucker Yoga

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.

Stress Management: HowTo Do Deep Abdominal Breathing

Stress Management: How to Do Deep Abdominal Breathing

Breathing is one of those things we all do, yet we rarely think about it; when a system like the respiratory works without us having to think about it or make it happen, it’s called “involuntary.” The respiratory system has the unique ability to work all on its own without our help, unlike the muscular system, which works voluntarily.

When we breathe, we get this precious gift called life. We can survive 21 days without food, seven days without water but can only go one to three minutes without oxygen. And at the 60-second mark, brain cells are already dying. Yet after 20 years of teaching yoga (Mother Trucker Yoga’s Membership) to others, there is one thing I have come to find, many do not like to breathe. I would often notice few would appreciate the art of breathing practices (pranayama) in yoga. You could see people start to fidget, become distracted, and even get annoyed at the idea that they weren’t “doing anything” during their yoga class. Yet without the ability to breathe, nothing on the yoga mat would even be possible. 

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Breathing is a tool. Those that learn to harness the device and tap into its vast abilities to improve, help and even heal the body get to reap the benefits of increased vitality, health, and happiness. But time and time again, I have observed others choose pills, alcohol, and even violence to manage what we all call stress or our emotions rather than tap into this tool we are all born with and have access to us at any given time. 

Stress can alter just about any system in the body if we allow it to. 

Stress management sign mother trucker yoga blog

Stress can:

  • Raise our blood pressure
  • Increase our heart rate
  • Increase our body temperature
  • Leave us in physical pain
  • Can decrease our immune system
  • Give us stomach discomfort
  • Make it difficult to sleep
  • Can affect your libido 
  • Tense your muscles 
  • Cause weight gain 
  • Burden your nervous system
  • Leave shallow breathing

When is the last time you felt the effects of any of the above and thought you should practice deep breathing? 

When my oldest son was small, and he’d get stressed out, the first thing I would have him do is deep breathing. Three deep breaths, I’d say, and we’d do them together. He’s now nearly a teenager, and I have observed him repeatedly defaulting to deep breathing when he is stressed, angry, frustrated, or can’t sleep. He automatically uses this incredible tool we all walk around with every day but rarely tap use voluntarily. 

The average American breathes with less than 18% of their lung capacity. That’s what I like to call clavicle breathing. It’s no wonder we are a stressed-out, upset, unhealthy out of touch society. I say these are the very things I have felt before yoga and learning how to tap into my breathing. And the same things I think when I’m not in my body, using my breathing, and feeling grounded in my skin. 

How do we breathe?

The average person takes about ten breaths per minute; that’s an average of 22,000-24,000 breaths per day. That’s a lot of breathing. And when we breathe, we inhale necessary oxygen and exhale carbon dioxide and toxins that our body wants to remove. When we breathe, our lungs expand and take in air, and our diaphragm lowers and expands as well, taking in oxygen to then be distributed out to the millions of cells throughout our body that need that fresh oxygen to live. 

Dr. James Hoyt, a pulmonologist, says, “Our respiratory muscles don’t have the luxury of being out of shape.” Yet how many people can say with certainty that they use them, work them, build them like their bicep regularly? There is a saying, “use it or lose it,” and it fits here with our breathing. 

 A recent study in the Journal of Neurophysiology may support this, revealing that several brain regions linked to emotion, attention, and body awareness are activated when we pay attention to our breath.

And, also nearly every system in the body is connected to our respiratory system or breathing. 

  • Our metabolism increases when we practice deep breathing.
  • Our autonomic nervous system regulates when we deep breathe.
  • Our digestion can settle and improve when deep breathing.
  • Our muscles relax and get total oxygen, helping them not to cramp.
  • Our lymphatic systems become stimulated, hand and hand, with our immune system, both stimulated when we breathe.
  • Our body is fully oxygenated when we deep breathe.

And one of our deep breathing’s most impressive features is that it stimulates our vegas nerve. 

What is the vagus nerve?

The vagus nerve is the longest of the cranial nerves, extending from the brainstem to the abdomen through multiple organs, including the heart, esophagus, and lungs. It controls the parasympathetic nervous system (PNS), which contains your relaxation response. Most people never breathe deep enough to stimulate this impressive nerve. We need the vagus nerve to be alive and working because the vagus nerve controls your mood, heart rate, digestion, and immune response. Stimulating your vagus nerve can help to regulate many functions in your body.

Vagus nerve stimulation has been linked to treating epilepsy, improving digestive conditions, reducing inflammation, and managing anxiety disorders. The journal Frontiers in Neuroscience reported in 2018 that the poor function of the vagus nerve could lead to mood and anxiety disorders. But most importantly, when you stimulate the vagus nerve, you can reduce anxiety, stress, and mood disorders. All of this can happen when you learn to breathe more deeply and more often. 

WAKE UP, PEOPLE! BREATHING IS FREE!!!!!!!!!!!!!!!

Where does your breathing fall?

Clavicle Breathers: Those that breathe only into the upper chest, throat, and shoulders. These breathers often have lifted shoulders and a tense neck. 

Chest Breathers: Those that breathe into the center of the chest. 

Abdominal Breathers: Those that breathe deep into the belly and feel their lungs and abdomen expand freely. 

We have forgotten our unique ability to help and heal ourselves. When you were a baby, no one had to tell you how to breathe, yet there you were, breathing so deeply that your entire torso was expanding and contracting every breath you took. I have listened and watched my children as infants, and now adolescents get upset and even cry only to default to their breathing to calm them down. It’s in you; you have done it; you have just forgotten how to do it. 

Deep Abdominal Breathing Technique:

  1. Sitting tall or lying down comfortably, place one hand on your belly and one hand on your heart/chest. 
  2. Exhale completely through your mouth and hear your breath move out of your body. 
  3. Inhale through your nose and move your breath deeply into your lower hand (belly) and feel it expand. Continue to move your breath up to notice your upper hand (chest) rise. 
  4. Exhale slowly move the air out, feeling your belly collapse and your chest lower (in any order). 
  5. Soften your jaw and relax your body, focus on fully emptying your belly when you exhale and fully expanding when you inhale. 
  6. Work yourself up towards a count of four counts on the inhale and eight on the exhale. 
  7. Repeat this for two to five minutes. 
  8. Anytime your mind wanders, bring it back to your breathing. 
  9. Allow yourself to hear your breath each time you inhale and exhale. 

How to do deep abdominal breathing

Continue this practice daily in the morning to wake up, when you are feeling stressed, waiting in traffic (minus the hands-on your body), or before you go to sleep to help you relax. 

You have tools to help you breathe, relax, fall asleep. The real question is, are you using them? 

Deep Abdominal Breathing Benefits:

 Various deep abdominal breathing forms have been linked to cardiovascular benefits, including increased blood flow and improved blood pressure. Deep breathing is also a helpful tool for relaxation and sleep. Taking deep breaths can also help you manage stress and improve cognitive function like brain fog and lack of focus and concentration.

If every tool you are reaching for is outside of yourself, let me ask you, have you tried the tools you were born with? The tools you were given and are the very tools that make this life possible? The tool I am talking about is your breathing. 

Try This:

For one week, practice deep abdominal breathing at least one time a day. Work to practice it at the same time each day. Set the alarm on your phone or in your calendar and make it a priority. All too often, we say something doesn’t work or help, and we have never really tried it, let alone given it the attention required to see results. 

After seven days, come back and let us know how you did. What changed, what you noticed or found. 

Now take a deep breath and start living! 

Resources:

https://greatergood.berkeley.edu/article/item/what_focusing_on_the_breath_does_to_your_brain

https://www.uchealth.org/today/understanding-breathing-and-the-importance-of-taking-a-deep-breath/

https://www.healthline.com/health/facts-about-stress#25.-Past-experiences-can-cause-stress-later-in-life

https://pubmed.ncbi.nlm.n

https://www.consumerreports.org/mental-health/ways-to-manage-stress/ih.gov/29593576/

 

Top 3 Trucker Injuries: And How To Avoid Them

top 3 trucker injuries mother trucker yoga blog image

Photo by Seb Creativo on Unsplash

Top 3 Trucker Injuries: And How To Avoid Them

There are many benefits to working as a long-haul driver (or trucker). However, the nature of the work sometimes means that you are susceptible to specific injuries, which, if not treated appropriately, could mean you have to take a lot of time off work. Not only could this lose you money, it means you won’t be able to get behind the wheel and do what you love for a little while.

With that in mind, here are the most common injuries that truckers have to deal with.

1: Sprains

Whether you are regularly lifting heavy cargo or attempt to do a two-person job alone, it’s relatively easy to sprain your wrist. However, a sprain can be incredibly painful, and if left untreated, can cause severe damage to your wrist/hand.

2: Back/Neck pain

Spending lots of hours behind the wheel, combined with poor posture, can lead to many back and neck injuries, which can quickly worsen over time.

3: Repetitive Stress Injuries

Repetitive stress injuries are caused when you repeat the same task over and over again. For example, you could get an RSI through how you hold the steering wheel or by sitting in the same position for too long. This can lead to painful swelling and inflammation.

However, there are several steps you can take to minimize the risk of injury moving forward – keeping you happy, healthy, and behind the wheel!

This includes:

Participating in Yoga. Yoga is a great way to remove any tension in your body and is also a great way to unwind after an incredibly stressful day. It can also help you recover from an injury and relieve the pain you may be holding in your neck, back, or shoulders.

Visit a chiropractor. There are numerous different ways in which you can take better care of your body – many of which can help you recover from injuries quicker or reduce the chances of getting injured in the first place. For example, you could arrange a visit with a chiropractor. When you visit a Chiropractor, you can treat injuries in your neck, back, and shoulder muscles, alongside reducing inflammation in your body. 

 

Working out. In addition to yoga, you should ensure that you include plenty of exercise into your routine. This is a great way to ensure that you spend time outdoors and positively impact your physical and mental health. Whether you work out with others or alone, you should spend at least 30 minutes a day exercising. 

 

Practice good posture. As mentioned previously, many of the above injuries are caused a result of poor posture. Therefore, you should work on improving your posture wherever possible. When sat in a truck, you should ensure that you have appropriate lumbar support and that your knees rest lower than your hips. You can find more guidance on proper driving posture here.

Taking regular breaks. Another way you can minimize the chance of getting injured when driving is by taking frequent breaks. Though the rule varies depending on the area you might be driving in, drivers are expected to have at least 11 hours rest after driving – but long journeys should include smaller breaks throughout the day.

 

Check out more great articles from Mother Trucker Yoga: 

How Chiropractic Can Help Truck Drivers https://mothertruckeryoga.com/2020/10/09/how-chiropractic-can-help-truck-drivers/

Benefits of a Chiropractor for Travel https://mothertruckeryoga.com/2020/10/13/benefits-of-a-chiropractor-for-travel/

Hot to Have Perfect Posture: VIDEO: https://youtu.be/kI0bTvP0KOg

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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!

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