How Beets Can Help Lower Blood Pressure for Truck Drivers and Travelers

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How Beets Can Help Lower Blood Pressure for Truck Drivers and Travelers

For truck drivers and frequent travelers, staying healthy on the road is essential. High blood pressure is a common concern in these professions due to long hours of sitting, stress, and poor diet. However, a natural solution can be found in an unlikely place: beets.

Beets are packed with nutrients and compounds that support heart health and circulation. In this blog, we’ll explore the benefits of beets for high blood pressure, why they’re a great addition to a road-friendly diet, and how drivers can incorporate them into their lifestyle.

Why Beets Help Lower Blood Pressure

Beets are rich in nitrates, which convert into nitric oxide in the body. Nitric oxide helps relax and widen blood vessels, improving blood flow and lowering blood pressure. Several studies show that drinking beet juice or eating beets can reduce both systolic (top number) and diastolic (bottom number) blood pressure levels within hours.

This makes beets a fast, natural option to help truck drivers and travelers manage hypertension while on the go.

5 Key Benefits of Beets for High Blood Pressure

1. Natural Vasodilation

The nitrates in beets improve circulation by causing blood vessels to relax and dilate, which reduces resistance in the arteries. For drivers, this means better blood flow and less strain on the heart during long hours behind the wheel.

2. Rich in Potassium and Magnesium

Beets are packed with potassium and magnesium—two essential minerals for regulating blood pressure. Potassium helps counteract the effects of sodium, a common culprit in hypertension, while magnesium supports proper muscle and nerve function, including heart rhythm.

3. Reduces Inflammation

High blood pressure is often linked with chronic inflammation. Beets contain betalains, powerful antioxidants that combat inflammation in the body. For truck drivers with physically and mentally demanding jobs, reducing inflammation can have significant health benefits.

4. Boosts Energy and Stamina

Fatigue is a common challenge for drivers on long hauls. The nitrates in beets also enhance oxygen flow, leading to increased endurance and energy. This can help drivers stay alert without relying on excessive caffeine or energy drinks.

5. Easy to Incorporate into a Mobile Lifestyle

Beets come in many convenient forms—such as beet juice, beet powder, or roasted beet snacks—making them easy to add to a diet, even while traveling. They’re also a great source of fiber, which promotes digestion and helps drivers feel fuller longer.

Best Ways to Add Beets to Your Road Routine

1. Drink Beet Juice

A bottle of beet juice is one of the simplest ways to enjoy the benefits of beets for high blood pressure. Many stores offer pre-bottled juices that are easy to store in a cooler in the cab. For best results, drink a serving in the morning or before your shift.

2. Try Beet Powder

Beet powder is another convenient option, especially for drivers who need something shelf-stable. Just mix it with water or add it to a smoothie for a quick, heart-healthy drink. Beet powder offers the same nitrate benefits as fresh beets and is easy to carry on the road.

3. Snack on Beet Chips

Look for beet chips at health food stores—they’re a crunchy, low-sodium alternative to regular chips. These snacks are great for curbside breaks and can satisfy cravings without compromising heart health.

4. Add Beets to Salads or Wraps

When dining out, ask for salads or wraps with roasted beets. Their earthy flavor pairs well with greens, chicken, and goat cheese, making for a tasty, heart-healthy meal.

How Much Beet Is Enough?

Research suggests that drinking 250-500 ml of beet juice or consuming one serving of beets a day is enough to lower blood pressure effectively. For consistent results, try to include beets or beet-based products in your daily routine.

Other Health Benefits of Beets

In addition to managing blood pressure, beets offer a variety of other health benefits, including:

  1. Improved brain function: The increased blood flow from beet consumption enhances cognitive function and mental clarity.
  2. Support for digestion: Beets are rich in fiber, promoting healthy digestion and regularity—important for drivers who may experience irregular eating schedules.
  3. Reduced risk of heart disease: Regular consumption of beets can help lower cholesterol and improve overall heart health.

Are There Any Downsides to Eating Beets?

While beets are generally safe and beneficial, it’s important to note that they can cause a harmless condition called beeturia, where urine or stool may appear red or pink. This isn’t harmful, but it can be surprising if you’re not expecting it!

Also, be mindful of sugar content if you have diabetes, as beets contain natural sugars. Stick to moderate portions or choose beet powder, which has lower sugar levels.

Consistency Is Key for Results

To see the full benefits of beets for high blood pressure, it’s important to consume them regularly. Drivers who add beets to their daily or weekly routine are more likely to experience lasting improvements in blood pressure and overall cardiovascular health.

Final Thoughts: Beets Are a Road-Friendly Superfood

Beets offer a natural, effective way to manage high blood pressure—perfect for the on-the-go lifestyle of truck drivers and frequent travelers. Whether you prefer beet juice, powder, or chips, incorporating this superfood into your diet can have significant benefits for your heart health and energy levels.

Don’t wait until you’re sidelined by health issues—give beets a try and keep your blood pressure in check, mile after mile.

@MotherTruckerYoga/Blog

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Reducing the Risk of Stroke for Truck Drivers

A stroke occurs when blood flow to the brain is interrupted, either due to a blocked artery (ischemic stroke) or the bursting of a blood vessel (hemorrhagic stroke). Without sufficient blood flow, brain cells begin to die, leading to potential long-term damage, disability, or even death. Key factors contributing to stroke include high blood pressure, smoking, high cholesterol, obesity, and a sedentary lifestyle—all of which can impact cardiovascular health.

Reducing the Risk of Stroke for Truck Drivers Cover ImageUnsplash – CC0 License

 

Why Are Truck Drivers More at Risk of Having a Stroke?

Truck drivers are more prone to strokes due to the nature of their work, which often involves extended periods of sitting, irregular sleep schedules, and a lack of regular physical activity. Many truck drivers also face stress from tight deadlines and long hours on the road, which can elevate their blood pressure over time. The sedentary nature of the job, coupled with poor diet choices often seen in fast food and roadside dining, increases the risk of obesity and hypertension—two of the leading causes of stroke.

 

Targeting Hypertension: Herbs and Lifestyle Changes

Hypertension, or high blood pressure, is a leading cause of strokes, but it can be managed through natural approaches. For truck drivers looking to reduce their stroke risk, incorporating herbs like garlic, celery seed, and ginger into their diet can help regulate blood pressure naturally. Garlic, for instance, has been shown to lower blood pressure by relaxing blood vessels, while hibiscus tea is known for its ability to reduce systolic blood pressure.

In addition to herbs, lifestyle changes are crucial. Truck drivers should aim to incorporate regular physical activity during breaks, such as walking or stretching, to improve circulation and reduce stress. Eating a balanced diet rich in fruits, vegetables, and whole grains—avoiding excessive sodium and processed foods—can also help keep hypertension in check. Ensuring proper hydration, cutting down on smoking, and managing stress through relaxation techniques are key for overall cardiovascular health.

 

Considering Nootropics for Longevity

Nootropics, or cognitive enhancers, are supplements that can improve brain health and may play a role in preventing strokes. Indeed, some nootropics can enhance cognitive function, reduce stress, and support longevity. These nootropics help reduce oxidative stress and inflammation, which are linked to stroke risk, while also supporting overall brain health.

 

For stroke prevention, considering a supplier with a top selection of nootropics boosters can make a significant difference. Nootropics like citicoline and piracetam are recognized for their neuroprotective properties, which can help protect the brain from damage in the event of a stroke. After a stroke, nootropics like PE22.28 may support recovery by promoting neurogenesis (the growth of new neurons) and improving cognitive function.

 

Truck drivers face unique challenges that can increase their risk of stroke, but by targeting hypertension with natural herbs, adopting healthier lifestyle habits, and incorporating nootropics for brain health, they can significantly reduce that risk. A proactive approach to cardiovascular health can lead to a longer, healthier life on and off the road.

It’s also important to remember that stroke prevention is just one aspect of staying healthy as a truck driver. Regular physical activity, mindful eating, and proper mental health care are all part of a bigger picture. Truckers can continue to explore other wellness strategies to ensure they maintain not only their brain health but also their overall well-being for a long and rewarding career.

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Unlocking the Power of Beets for High Blood Pressure and Natural Remedies

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The Remarkable Benefits of Beets for High Blood Pressure and Other Natural Remedies

High blood pressure, or hypertension, is a condition that affects millions worldwide, posing risks of heart disease, stroke, and kidney problems. While medication is a common route for management, natural remedies are gaining traction for their role in heart health. Among these, beets, with their nutrients and natural compounds, stand out for their effectiveness in lowering high blood pressure. Let’s delve into how beets and other natural remedies can be integrated into your lifestyle for better heart health. Unlocking the Power of Beets

The Power of Beets in Managing High Blood Pressure

Beets are rich in dietary nitrates, which the body converts to nitric oxide, a compound that relaxes and dilates blood vessels, improving blood flow and lowering blood pressure. Studies have demonstrated that consuming beets or beet juice can lead to temporary reductions in blood pressure levels, making them an excellent addition to a heart-healthy diet.

How to Incorporate Beets into Your Diet

  1. Beet Juice: Drinking one to two glasses of beet juice daily can significantly reduce blood pressure. ORDER HERE Beet Juice Poweder.
  2. Raw or Cooked Beets: Adding beets to salads or cooked dishes not only brings a vibrant color but also provides health benefits.
  3. Beet Greens: Don’t discard the leafy tops! Beet greens are edible, nutritious, and can be prepared like spinach.
  4. Beet Chews: Don’t love beets or any of the above? Grab beet chews for easy travel and get all the benefits of beets in one easy chew! ORDER HERE

Other Natural Ways to Manage Blood Pressure

In addition to beets, several other natural remedies and lifestyle changes can help manage blood pressure:

Dietary Adjustments

  1. Reduce Sodium: Lowering your salt intake can have a considerable impact on blood pressure levels.
  2. Increase Potassium: Foods high in potassium, like bananas, avocados, and sweet potatoes, help lessen the effects of sodium and decrease blood pressure.

Physical Activity

Regular exercise strengthens your heart, enabling it to pump blood with less effort, thereby lowering the pressure in your arteries. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week.

Stress Management

Chronic stress can contribute to high blood pressure. Techniques such as yoga, meditation, and deep breathing can help manage stress levels effectively.

https://youtu.be/hsbBtjaaXBI?si=C5ezwBlbWvkK02pI

Weight Management

Maintaining a healthy weight or losing weight if you’re overweight can significantly lower blood pressure. Every kilogram lost can reduce your blood pressure by approximately 1 millimeter of mercury (mm Hg).

Limit Alcohol and Quit Smoking

Moderating alcohol intake and quitting smoking can further aid in lowering blood pressure and improving overall heart health.

Conclusion

Incorporating natural remedies like beets into your diet, alongside making healthy lifestyle adjustments, can play a significant role in managing and lowering high blood pressure. While these methods can support heart health, it’s essential to consult with a healthcare provider before making any significant changes, especially if you’re on medication for hypertension.

Remember, small steps can lead to big changes in improving your heart health and overall well-being.

Discover more heart-healthy tips and recipes at Heart.org and MayoClinic.org.

 

@MotherTruckerYoga

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High Blood Pressure- foods to avoid for better health

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In most cases, the causes underlying high blood pressure remain unknown, but what we do know is that it affects roughly 50% of the American population’s health, and amongst those are truck drivers. High blood pressure is a concerning truck driver health issue, and this blog is specially curated to help you combat the risks of high blood pressure in your truck driver’s health.

There is a relation between the nutrition you intake and your blood pressure. Weight gain can result in high blood pressure, whereas weight loss can reduce blood pressure. Similarly, some foods increase blood pressure, and some decrease blood pressure. Without further ado, let’s look into foods to avoid for better health!

4 types of food to avoid for better health with high blood pressure

  1. Sodium

Sodium is a mineral that occurs naturally in most foods. Salt is the main source of sodium intake in our bodies. While sodium has its benefits, it is harmful as it easily raises blood pressure. When you have plenty of sodium in your bloodstream, your body starts holding in water to neutralize the ratio, and this causes stress on your heart and blood vessels, thus increasing your blood pressure. 

To put it simply, avoid food with high salt concentrations if you want the best truck driver health. Check-in with your practitioner for sodium substitutes, always read nutrition and content tables, and buy products that are “sodium-free, “low sodium” or “unsalted.” Similarly, purchase sodium-free herbs and seasoning mixes.

Here are some foods that are rich in sodium: condiments, snack foods (pretzels, popcorn, peanuts, chips), pickled or marinated food in brine. Ensure to stay far away from them!

  1. Canned, frozen, and processed food

These foods are top offenders when it comes to high blood pressure. While manufacturing this type of food, an array of preservatives and sodium products are added, which can immediately cause truck driver health issues. So in case you find yourself craving soup, try to make it yourself instead of opting for the canned ones. 

Some examples of canned, processed, and frozen food items include meat, sausage, ham, canned soups, dried soup mixes, and boxed mixes.

  1. Alcohol

Having small amounts of alcohol can reduce blood pressure, but if that volume is turned up a few dials, you will cause yourself a spike in your blood pressure. Habitual drinking can cause worse problems and can take you to a doctor’s office if not cared for immediately. 

  1. Fast food

If you’ve been paying attention to health news, you know fast food is a terrible idea. Not only is it generally discouraged from consuming fast food other than the occasional here and there, but it will also be harmful to any truck driver’s health if they deal with high blood pressure. 

Fast food causes high cholesterol, which also increases your blood pressure, so beware, the temptation is not worth the price you will pay.

Conclusion:

We have gathered a list of foods that can’t be your friend while you battle high blood pressure. The net components of these cause rather harmful effects on your overall health, and if you want to remove high blood pressure from your list of truck driver health issues, then follow the guidelines we have provided in this blog and avoid these foods for better health. On that note, safe eating and good truck driver health!

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Mistakes People Make When Eating on the Go

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If you are on the go or traveling for work a lot, it can be difficult to create and stick to healthy routines. You will often be limited on what you can do, where you can eat, and where you can go at times. Because of this, it is easy to fall into bad habits or make avoidable mistakes. Here are several that people make when eating on the go, and what you can do to avoid, or prevent making them yourself.

Replacing meals with coffee breaks or sugary drinks

A common mistake that people tend to make when it comes to eating on the go, is not doing it at all. Often people will feel like they don’t have enough time to stop and eat, and will instead replace the whole meal with a cup of coffee, or some form of sugary, and fizzy drink. Needless to say that this is not going to do you, your body, or your mental health any good in the long run. While it is not going to be too detrimental to you if this happens once every now and then, you should not make a habit of doing this. Instead, make sure to leave yourself even just 15 minutes to stop whatever you are doing, pull over, and just eat a proper meal.

Thinking that fast food is the only option

If people on the go do decide to stop and eat for a quick moment, then the next mistake that is common to find is that they will assume that processed, or fast food from garages, and diners are the only option that they have on the road. While it may be true that these are the only places on the road in which you can purchase food from, nothing is stopping you from making a packed lunch or finding healthy snacks to take with you. You can easily bulk cook several days worth of food to help save you time, and if you want to boost your nutritional intake you could also consider adding supplements from AthleticStore to your diet too.

Snacking out of boredom

Just because you are on the go, doesn’t mean that you won’t find yourself getting bored at times. A mistake that happens a lot for people who travel around a lot for work, is that snacking while driving can become a problem. Not only will this potentially stop you from wanting to eat a full, healthy, and balanced meal, but you can end up eating a lot more than you realize. A good way to stop snacking so much while you are on the go is to plan out a selection of filling, and healthy meals that will help keep you full, as well as only taking a selected number of snacks with you. You can also think about how to keep yourself entertained in other ways while on the go. For example, listening to music, or an audiobook.

Although there may be other mistakes that are made regarding eating on the go, make sure to consider whether or not you are making any of these.

 

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Nutrition Tips and Healthy Eating Options for Truckers

Introduction

Eating well is an important part of staying healthy. But being on the road all day can make it hard to get the right nutrients, especially if you’re not used to cooking and preparing meals yourself. That’s where these nutrition tips come in! I’ll walk you through some healthy eating options for truckers—these will help keep your mind clear and body strong no matter where your next stop is.

Eat a healthy breakfast.

Eating a healthy breakfast is one of the best ways to start your day. A nutritious breakfast helps you focus, feel energized, and maintain a healthy weight. It also gives you the energy to make it through your long day on the road.

The benefits of eating breakfast include:

  • Improved concentration and memory
  • Lower risk of heart disease, type 2 diabetes, and high blood pressure
  • Lower cholesterol levels

Avoid eating too many unhealthy snacks.

It’s essential to keep your body fueled while you’re on the road, but not all snacks are created equal. Avoid high-sugar and high-fat snacks that can lead to weight gain and other health issues, such as diabetes and heart disease. Instead, opt for healthy alternatives like nuts or dried fruit. You can also make healthy choices by packing whole wheat crackers with peanut butter or hummus.

You may have heard that skipping breakfast is bad for you because it leaves you hungry throughout the day, but this isn’t necessarily true–it all depends on what you eat when you finally get around to eating again! If your breakfast consists of a bowl of cereal with milk and sugar added; an egg sandwich made with white bread; sausage links; hash browns covered in cheese sauce (or bacon); orange juice mixed with cream…you might end up feeling hungrier than if you’d skipped breakfast altogether!

Choose the right foods for your body type.

  • Avoid processed foods. Processed foods are often high in fat and salt, which can lead to weight gain. They also have little nutritional value, so you may be hungry again soon after eating them.
  • Eat more vegetables and fruits. Vegetables are good sources of fiber and vitamins, while fruits provide essential minerals such as potassium and magnesium that help keep your body healthy. If you’re unsure how much of each type of food you should eat daily, talk with your doctor or dietitian about how much is right for your body type before making changes to your diet plan that might cause problems later on down the road (like constipation!).
  • Eat a variety of foods each week rather than sticking with just one particular type all month long; this will ensure that all nutrient groups are covered throughout each week instead of just eating one meal per day! A great way we do this at home when planning meals is by making sure there’s always some sort of meat dish ready whenever we’re hungry–but then also having other options like salads ready too so we don’t get bored eating just meat every night 😉 This way, everyone gets what they need without being bored out of their minds 🙂

Keep hydrated and drink water.

Drinking water throughout the day is important for many reasons. Here are some of the main ones:

  • It helps you stay hydrated and healthy.
  • It keeps hunger pangs at bay, so you’re less likely to overeat at mealtime (which can lead to weight gain).
  • Drinking more water before meals also helps reduce cravings for unhealthy foods like sweets or fried food!

Eat smaller meals throughout the day to keep your metabolism up.

  • Eat smaller meals throughout the day to keep your metabolism up.
  • Eat 5-6 times a day, but don’t overdo it on the calories.
  • Eating more often will help keep your blood sugar stable and prevent overeating later in the day–and at night! This can also help control cravings for junk food or high-fat foods that are easy to grab when you’re on the road, which can lead to weight gain if not controlled.
  • If you are going too fast, ensure you do so under the guidance of a qualified professional, especially if you have health concerns. 
  • If you aren’t sure what a healthy meal looks like for you, consider meeting with a qualified professional that can walk you through meal ideas for your unique situation.

Don’t skip meals.

It’s important to eat regularly. Don’t skip meals, and don’t overeat at one time.

  • Eat breakfast every day. This is the most important meal of the day because it starts your metabolism and helps you feel full until lunchtime. It’s also a good idea to have a healthy snack before bedtime, such as yogurt or cottage cheese (but not coffee).

There is a saying: Eat breakfast like a KING, lunch like a QUEEN, and dinner like a POPPLER. 

  • Don’t overeat at once if you have not listened to your body for years; this may take time to relearn, be kind to yourself and try to pre-pack healthy snacks in healthy portions.

Eating well is important to staying healthy, but you don’t need to give up being a trucker to do so!

Eating well is important to staying healthy, but you don’t need to give up being a trucker to do so! There are plenty of ways for truckers to eat well on the road and in their trucks.

Truckers can eat healthily by:

  • Eating fruits and vegetables regularly (at least five servings per day).
  • Avoid processed foods as much as possible; these often contain ingredients bad for your health, such as saturated fats or preservatives.
  • Drinking plenty of water throughout the day–at least 8 cups per day–to stay hydrated and help keep your body running smoothly.

Healthy and trucking can go together.

We hope that these suggestions will help you to eat well on the road and stay healthy. Eating well is an important part of being a trucker, but it doesn’t mean giving up your lifestyle or changing everything about who you are. By following uncomplicated guidelines like eating breakfast daily and keeping hydrated, you can stay healthy even while working hard at your job! Remember, it’s the small, simple changes that lead to the big results in life so you can feel good again!

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Eating Healthy On the Road: (4 Healthy Snacks for truck Drivers)

Healthy Snacks for Truck Drivers: (New Guide)

A balanced diet is a foreign concept to many truck drivers- and it’s not their fault. When you’re on the road, the options to eat healthily are rarely available, especially when your breaks are a few minutes long. Eating an unbalanced diet has many complications that follow soon, including obesity, high blood pressure, clogged arteries, and many more heart diseases. This blog is to give you ideas for healthy snacks for truck drivers!

Eating Healthy On the Road: (4 Healthy Snacks for truck Drivers)

1. Flavored yogurt

yogurt can quickly become your best friend, high in protein and packed with fruity flavors. If you’re looking for a snack that’s readily available no matter where you go, flavored yogurt is the end of your hunt. Yogurt is also enriched with calcium, which can help you fight against bad knees, backaches, and wrist pains. 

This snack is highly nutritious and will leave your hunger satiated!

Just watch for added sugar and yogurt with “added fruit” which usually means a lot more sugar. Greek yogurt is a great choice that will keep you full and healthy.

2. Salad

The salad makes for an excellent healthy snack for truck drivers. Salads can provide you with carbohydrates, protein, vitamins, antioxidants, and fiber. This means you can avoid tummy troubles, acid reflux, and obesity while enjoying a delicious snack every time you’re hungry!

By salads, we mean the tasteful variations you can easily find in restaurant chains or carry with you from home! Chicken salad, turkey salad, Russian salad, and fruit salads are some easily prepared and available combinations you can enjoy.

Some of you say, “but Hope, I don’t like salad.” And the truth is, I don’t like many things, but I know it’s good for me. And I want to live the best life possible. Plus, the more you eat REAL food, your taste buds will change and like it too.

3. Fruits and berries

Fruits and berries are filled with antioxidants, natural sugar, and essential vitamins that our body needs to stay highly functioning and cognitive. Fruits like mangoes have high glucose levels and can energize you for long hours. 

Berries such as strawberries and blueberries are filled with antioxidants that keep you agile, whereas bananas have anti-stress properties. You can easily enjoy a fruit snack on the road, whether you store it in Tupperware or buy one from the local grocery stores!

Berries are also low in sugar and are so yummy as a quick snack. So eat up; no one ever gained weight by eating berries.

4. Smoothies

Smoothies are one of the most widely available options that are also the healthiest to choose from! With smoothies, you can be as creative as you want and enjoy an endless list of flavors, making it enjoyable every time you complete one. 

Smoothies hold the benefits of fruits and berries that we mentioned earlier and those of milk and yogurt. Rich in calcium, vitamins, protein, and carbohydrates, these drinks will be your best friend if you want flavor and health to go hand in hand. 

Some of the most common places to get smoothies are close to highways and other transporting routes, so make sure to stop there the next time you’re on the road!

Conclusion

In this blog, we wanted to explore some healthy options that truck drivers can enjoy as snacks without worrying about their impact on their health. The four healthy snacks for truck drivers mentioned in this blog have been curated with a balanced diet in mind, and with that, we wish you happy traveling!

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Top Healthy Diets Tips for Truck Drivers

Top Healthy Diets Tips for Truck Drivers

If there is something truck drivers know about themselves, it’s their unhealthy lifestyle. It is hard to stay healthy when you’re on duty, filled with a lack of exercise, a shifting sleep schedule, long work hours without breaks, and unhealthy diets. Lower your healthcare costs and sick days, and enjoy a healthy life with our guide to top healthy trucker food!

5 Best Healthy Diet for Truckers

1. Fiber-Rich Food

Tummy troubles can make traveling distances a nightmare. To avoid them, ensure your body gets enough fiber to process food without causing problems. Some foods with high fiber content are wheat products, granola bars, fresh fruits, vegetables, nuts, and rice.

Fiber-rich foods are readily available and make for great healthy trucker food options!

Top Healthy Diets Tips for Truck Drivers Fiber Image Mother Trucker Yoga Blog

2. Lean Meat

Meat is an integral part of meals as they provide nutritional protein and fats to our bodies. With truck driving being physical labor that requires top strength and agility, meat is essential in the trucker diet. Hence you must eat the healthy form of meat, which is lean meat. 

Lean meat is boiled or steamed poultry or fish packed with the proper nutrients. Fish are rich in omega-fatty acids that are great for the eyes and heart. In contrast, organic poultry meat is essential to fulfilling your protein needs! 

Top Healthy Diets Tips for Truck Drivers Lean Meats Image Mother Trucker Yoga Blog

3. Healthy Snacks

If eating in small portions is something you tend to do, we have you covered! Snacks don’t need to be unhealthy, and they also don’t need to be complex to make or find. The list of healthy snacks is almost endless and can suit every time of taste bud there is. 

Popcorn or corn cakes (watch salt content) and salsa chips are great for crunch lovers. If you have a sweet tooth, we have to suggest flavored yogurt, fresh berries filled with antioxidants, and apples with peanut butter or almond butter. And now brands have peanut butter with no added sugar! I call that a win!. Dry nuts, trail mix, and hard-boiled eggs are healthy snacks you can easily prepare and find wherever you go!

Top Healthy Diets Tips for Truck Drivers Healthy Snacks Image Mother Trucker Yoga Blog

4. Water

We couldn’t complete this list without mentioning the basic essential: water. Drinking water yields many health benefits and keeps you away from health conditions. Water keeps your cognitive functions working, helping you lose weight and aids in digestion. Not only that but drinking plenty of water keeps your organs healthy and protects you from overeating by making you feel full. 

Top Healthy Diets Tips for Truck Drivers Water Image Mother Trucker Yoga BLog

5. Fresh Fruits

Fresh fruits are a tasteful bundle of essential nutrients your body needs to stay healthy and fit! Fruits and berries are filled with proteins, antioxidants, and glucose. Vitamin C is also found in all citrus fruits, protecting you from skin diseases such as skin cancer which many truck drivers risk.

So ensure to take your regular fresh fruits and berries whenever possible because they are just as crucial to your diet!

Top Healthy Diets Tips for Truck Drivers Fruits Image Mother Trucker Yoga Blog

Conclusion

In this blog, we have listed the 5 top healthy trucker food that significantly affects health. With the transport industry making you its backbone, you must take care of your body and mind by eating right and living right. 

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Travel Life: 6 Ways Improve Your Fast Food Menu

 

It’s hard to avoid all fast food when every truck stop has a fast food restaurant attached to it. But as your trucking fitness company, I believe that you don’t have to avoid every fast food restaurant, but you do need to be smart when at them or making your own meals. Living a travel life doesn’t mean you can’t have fun and be healthy. Food is fuel, but the food is also meant to be enjoyed, and when you have a better baseline of knowledge as to what to eat and how to eat, it can take the stress off of the actual eating experience. 

 

There is no question, we all need to eat, but for truck drivers, and those living a travel life, convenience often plays a role in what food choices to grab when the dinner bell rings. I’ve been in the health and fitness arena for nearly 20 years, and when it comes to fast food, other people are telling you not to eat the stuff, but I’m telling you to be smart about it. 

 

Not all fast food is terrible, and with a bit more understanding of what you are looking at and looking for, you can turn a pounds-packing meal into a healthier one. Truck driver health is essential, without your health, you can’t drive. But it might be time to tune in and pay attention to what you are putting into your mouth on a daily basis. As a trucking fitness company, I believe that it’s about the small simple changes that you make on a daily basis that will lead you to the results you are looking for for a lifetime. 

 

5 Ways to Improve Truck Driver Health And Eat Better living a travel life.

 Google it.

Yes, Google the fast-food joint you are going to eat at BEFORE you go to eat. Fast food chains with 20 or more locations doing business under the same name that sells restaurant-style food are required to provide customers with calorie and nutrition information. By before? Well, when you walk into a restaurant, you will more than likely be hungry, and that means you will be picking and choosing your menu options based on hunger, not on health, which means what you leave with might be more than a burger and fries, but the pounds to go with it.

 

A study posted in Science Daily shared that Dr. Benjamin Vincent from the University’s Psychology department found that: “hunger significantly altered people’s decision-making, making them impatient and more likely to settle for a small reward that arrives sooner a larger one promised at a later date.” The study above means that out the window, go your intentions to eat healthier, and stay on track. Once you walk in the door and smell the food and see the food photos shot in perfection, your brain goes nuts. 

 

Eat smart, and that means doing a little prep work beforehand. With COVID, you can now order your food for curbside pick up, which means you don’t even have to walk in and smell those smells. And with apps now making it easier to have food brought to you (even as a truck driver), you can order before you get hungry and make those good choices. My suggestion, make a list; if you know that there are certain fast-food chains at your regular stops, make a list of the menu options you feel are better options and write them down. That way, when it’s time to stop, you don’t make a decision you will later regret. 

Aim for 500 calories.

It’s easy to grab that brown paper bag and jumbo size drink and in just 10 minutes have ingested upwards of 800 calories per meal. A published in MBJ noted that the average adult consumes 847 calories every time they eat fast food, but what I found was interesting is that those adults all thought they were eating less-175 calories less. What if you are someone who eats fast food three times a day> Well, that’s oversight of 525 calories, an entire meal! 

 

What does a 500 calorie meal look like?

At a burger joint, that could be a small burger and fries. Hungry for chicken? How about a four-piece chicken nugget and a side salad or grilled chicken sandwich and side salad. Are you feeling Mexican? Ditch the tortilla and go for a chicken burrito bowl with black beans instead. Or how about a single chicken and beef taco to go?

You can find all of these options at various fast-food chains, and when in a pinch, they can do the trick and are a better option than the Double Big Mac with XL fries.

Be mindful of unhealthy possibilities in disguise, salads loaded with cheese, croutons, and other toppings can tip the calorie meter well past 500, as well as the new rage on veggie burgers. Not only can these options account for way more calories, but they can also take your sodium through the roof. Truck driver health is not just eating a burger without a bun, although that’s a good start, it means you start to pay attention to what you are putting into your mouth first and what that looks like in reference to what maybe you should be eating. 

Mix n’ Match- Bring your items.

Some drivers do not have space or the ability to travel with a fridge in their truck, but the good news is there are many food items and condiments that you can travel with that do not need refrigeration. If you like the convenience of fast food but know it’s not the healthiest choice, why not mix and match some of their food with some of yours. Items like nuts, seeds, seasonings, and dried fruits and veggies not only travel well are super yummy when added to a salad or as a replacement for your fries. 

Swap it out.

That swap can create a better balance of healthy fats, proteins, and an overall boost in nutrition, for those of you who don’t regularly travel with food and prefer to buy as you eat. I suggest you head into the truck stop first and grab a container of carrots and hummus, or a bag of nuts (lightly or unsalted), hard-boiled eggs, an apple or orange, and you have yourself a well-rounded meal once you order that single burger or DIY salad. 

Understand Portion Sizes.

Do not fall victim to the “value” menu advertising angles. Your waistline and heart health are not worth a few pennies saved. As the fast-food industry has grown over the years, so has the size of their food. Although the appeal is there, “buy more for less.” Do you need a 20 piece chicken nugget? Do you need five roast beef sandwiches? Now I know the logic would be “I’ll eat them later,” but let’s be honest, how many people save them for their next meal? It’s a vicious cycle that needs to stop, and the best way to stop it is by becoming more aware of how much you should be eating. 

Portion Sizes Guide To Better Truck Driver Health.

As your trucking fitness company, I take your health seriously and want to make it as easy as possible for you to be healthier. Check out my portion sizes guide made just for you.

  • Fist/Computer Mouse = 1 Cup (veggies, fruits, rice)
  • Cupped Hand = ½ Cup or 1 Ounce (nuts: almonds, cashews, cheese)
  • 2 Cupped Hands = 1 ounce (popcorn, pretzels, chips)
  • Palm = 3 ounces (lean meat, dairy, roughly 1 serving protein)
  • Fingertip/Thumb Tip = 1 Teaspoon (fats, butter, mayo, sugar) 
  • Thumb = 2 Tablespoons (peanut butter, hard cheese)

Mother Trucker Yoga Blog Hand Portion Sizes for Truck Drivers

If I were to say you should never eat at a fast-food restaurant again, I would be a hypocrite. I do not believe in black or white, but rather many shades of gray. How can you paint your fast food pitstop more of a gray tone? How can you improve your menu choices a little bit at a time? Next time you stop for a bite, remember this: is it a good option? Is it better than what I could have chosen? Is it the best option? 

We may not always (be able to) choose the best option, but I believe there is still an opportunity to do better and find one good choice to put a checkmark in the healthy eating category. Over time, those small little changes add up, and that, my friend, is how you create a healthier, happier you. 

Join Other Drivers Just Like You.

Did you like this blog? Did you find this truck driver health information helpful? For more health-focused graphics, guides, and videos. Check out our NEW Mother Trucker Yoga LIFESTYLE JUMPSTART Membership Platform & APP for FREE for 30 days!

Use the code: MTY30

Mother Trucker Yoga LIFESTYLE JUMPSTART App and platform image

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National Drink Water Day – 6 Reasons Science Says You Should Drink Water

6 Reasons Science Says You Should Drink Water

March 22, 2022, is National Drink Water Day, so drink up truck driver because your body depends on it.

8 glasses of water is a recommended volume that your body needs to hydrate itself. But what does it mean to hydrate our bodies? There are many benefits of drinking water, and this article is written especially for truck drivers. Yeah, I’m talking to you over there. As someone who needs to have good truck driver’s health, water can be the key ingredient that you’re missing. Today, we talk to you about the 6 scientific reasons drinking water is good for you.

Many drivers are living on the verge of dehydration and that dehydration could be what is causing all those symptoms you may even be taking medications that could dissolve once you hydrate yourself.

6 Scientific Benefits of Drinking Water for Better Truck Driver Health

Improves Brain Function

Water is an element that our brains require to stay functioning optimally. Studies were conducted on dehydrated focus groups that showed increased signs of distress, fatigue, mood swings, and lack of concentration. It is known that by hydrating yourself, you can make your brain perform optimally and have better truck driver health.

Keeps Body Active

Hydration can keep your body in good shape, especially in high heat or exerting conditions. Experts have noted that losing just a little as 2% of your water content can cause extreme effects such as fatigue, low cognitive functions as well as reduced motivation. Optimal hydration has been shown to avoid the problem of a tired body, and for truck drivers, fitness is of importance.

Helps in Weight Loss

Long trips filled with stops to the nearest steakhouse or burger spots are an easy way of gaining weight. To lose it, you’d need a dedicated workout routine and perhaps trips to the gym that you’re not able to take. Here’s where drinking water can help you lose some weight.

Prevents Headaches

Social isolation and fatigue are common amongst drivers. Long hours stuck in traffic with no sense of entertainment can leave one with a lasting headache and a short temper. If you’re easily being agitated and have a recurring headache, drinking water can make you feel better in your headspace.

Relieves Constipation

Diet is something that truck drivers are unable to focus on due to the trips they have to make and the comfort they can find on the road. Unbalanced diets with low fiber intake can cause constipation, but drinking water can help you if you find yourself in that spot.

Cures Hangovers

12.5% of truck drivers in the US fall under alcoholism due to the conditions they have to deal with as part of their jobs. One can casually have one too many, but the consequence of hangovers can decrease work performance and can make driving an impossible task. Staying hydrated and drinking plenty of water is the most effective method of curing hangovers.

Conclusion

This article is your wake-up call to drink the water your body needs to keep itself healthy. In the long run, staying dehydrated can lead to severe health deteriorations that can be avoided if you start drinking plenty of water today. For the drivers who spend hours on the road, doing their duty, it is essential that they keep themselves fit, and there isn’t an easier way to achieve better truck driver health than to drink some water.

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