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! Truck Driver Health

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

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

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

Mother Trucker Yoga Blog Vitamin CTruck Driver Health Issues, What You Need to Know

Why do we need Vitamin C?

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

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

Did you know that Vitamin C helps produce collagen? That super important component to anti-aging and skin elasticity and is the main component of connective tissue and the most abundant protein in mammals. And when it comes to truck driver health, collagen is great to be getting as it is wonderful for our skin. Roughly 1 to 2% of muscle tissue is collagen. And it is an important component in fibrous tissues such as:

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

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

Types of Vitamin C

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

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

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

 

Truck Driver Health: Required Daily Amount of Vitamin C

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

 

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

Health Benefits

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

Boosts Immune System

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

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

Heart Sweetheart

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

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

Boosts Energy Levels

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

Vision Patron

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

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

Radiant Skin

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

Truck Driver Health Mother Trucker Yoga Blog Trucker Health Vitamin C what you need

Sources of Vitamin C  

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

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

 

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

 

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

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

STIFF Mother Trucker Pain Relief Cream Wake Up Feeling Great

 

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Truck Drivers: Enjoy The Power of Medicinal Mushrooms for Better Health

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Medicinal mushrooms have been highly praised for their marvelous health benefits for thousands of years now. Nowadays, people are obsessed with super-food with nutrition and health going the mainstream. Anything that can grant them remarkable health benefits, they buy it without any second thought.

My Grandfather was a bit of a mushroom buff. He’d pull over on the side of the road at the glance of seeing a mushroom to pick. I have heard stories of how he took my mom and her siblings mushroom picking in the woods as kids and then they’d go home and fry them up to eat.

I did not know the benefits of mushrooms until I was much older and even then, did not quite understand the holistic benefits.

But mushrooms are packed with power and if you take the time to understand the varieties and how to prepare them- you can have quite a tasty treat on your hands!

If my Grandfather were only here to see my love for mushrooms and my ultimate favorite, mushroom tea (see below).

Living life on the go either traveling a lot or as an over-the-road truck driver can be challenging. But with a little prep, you can have yummy treats that satisfy your sweet tooth and at the same time feed your body amazing benefits. Welcome to the world of mushrooms!

Top Best Medicinal Mushrooms

There are several different types of mushrooms and it can be confusing to know which is which. But each type has its own benefits.

In today’s world, there are many ways to take in the benefits of medicinal mushrooms. In today’s market, there are capsules, teas, powders, whole mushrooms, and convenient blends to take orally or add to a smoothie or a recipe like the two I am sharing with you today!

Here is my shortlist of Medicinal Mushrooms and what you need to know when shopping for your health.

Reishi (Ganoderma lucidum)

Reishi mushrooms have the most potential benefits among all of them. More specifically, Red Reishi is believed to give the best results, vary in a range of colors though. A polypore self mushroom having a woody texture, as a result, cannot be eaten directly instead used in a soup or tea or can be powdered and used in capsule form.

Reishi Mushroom Mother Trucker Yoga Blog

The presence of terpenoids in these bitter mushrooms gives an anti-inflammatory effect. Reishi is generally used to deal with heart diseases, diabetes, liver damage, and cancer, etc.

Maitake (Grifola frondosa)

Maitake Mushroom is the one that grows in big clusters (the size of a basketball). Although it also grows on trees like Reishi, it isn’t a woody shelf mushroom and can be eaten directly due to its mild texture; making it distinctive of Reishi mushroom.

Maitake Mushroom Mother Trucker yoga Blog

Possessing a great taste, it is used for cholesterol control, high blood pressure, and diabetes.

A study has shown its anti-tumor and anti-inflammatory effects with positive immune response and no dose-limiting toxicity.

Shiitake (Lentinus edodes)

Shiitake Mushrooms are commonly eaten in Asian culture and are easily recognizable in the super-market. Its effects are very beneficial when given in soups or stir-fries as it helps in lowering the LDL levels (bad cholesterol) in the blood.

Shaiitake Mushrooms possess a phenomenal ingredient called ‘Lentinan’ that is now considered to be of such potency to be prescribed as the third most potent anti-cancer drug of the world.

Shiitake Mushroom Mother Trucker yoga Blog

Shaiitake Mishrooms are also used in the treatment of viral infections like HPV and Hepatitis C, challenged immunity level conditions, and prevention of dental cavities, etc.

They also have one of the highest amounts of natural copper, a mineral that supports healthy blood vessels, bones, and immune support. Just 1/2 cup of shiitake mushrooms gives you 72 percent of your daily recommended intake of this mineral.

Turkey Tail Mushrooms (Trametes versicolor)

Like Reishi Mushrooms, Turkey Tail mushrooms are also shelf-mushrooms and fan-shaped colorful mushrooms as their name suggests them.

Turkey Tail Mushroom Mother Trucker Yoga Blog

These can be found in any hardwood forest in North-America, Europe, or Asia.

Turkey Tail Mushrooms have a variety of benefits. Research in Japan and China suggests the improvement in the disease-free interval and survival in breast cancer with the help of immune modulation.

These mushrooms improve immune function by stimulating cytokine production and increasing the number of natural killer cells.

Chaga Mushrooms

The Chaga mushroom grows on different parts of the outside of the host trees. It can be found as a dome, a cone, or horn shape with crispy ridges. It’s important to note that you always want to pick the Chaga from living trees. When picking this mushroom it is important to always leave at least 15% of the mushroom on the tree so it can regenerate and grow back.

Chaga Mushroom Mother Trucker yoga Blog

The Chaga Mushrooms have a variety of benefits. The Chaga is rich in B-complex vitamins, potassium, rubidium, amnio acids, zinc, selenium, iron, and both manganese and magnesium and calcium. Talk about a power hitter!

A 2010 study found that Chaga could slow the growth of lung, breast, and cervical cancer cells in a petri dish. The same study also found that Chaga could slow the growth of tumors in mice.

The Chaga has also been noted to contain many antioxidants that may reduce low-density lipoprotein (LDL), the so-called “bad” cholesterol.

Why take Medicinal Mushrooms?

Medicinal mushrooms are tremendously beneficial for our health. They possess various mighty properties like Antifungal, Antiviral, and Antimicrobial, fighting off any threatening pathogen and protect our health. Rich in Vitamins, minerals, fiber, antioxidants, beta-glucan, polysaccharides, and other specific compounds in their species; medicinal mushrooms add extra nutrition to your diet while maintaining intestinal health, fighting off the free radicals, and control the inflammatory process while boosting the immune system.

Overall Health Benefits of Medicinal Mushrooms

  • Boost Immune function of the body
  • Promote Heart Health
  • Improve Energy Levels
  • Improve Brain Health
  • Helps in Weight loss
  • Relieve Allergies and Asthma
  • Relieve Stress and Anxiety
  • Fights Chronic Fatigue Syndrome
  • Fights Cancer

Mushroom Recipes:

Dark Chocolate Mushroom Bliss Balls

Makes 36 Bliss Balls / Ready in 45 Minutes

Recipe by: Irene McGuinness

Ingredients:

1 cup pitted Medjool dates (about 10-12)

½ cup chopped raw cashews

¼ dark chocolate chips, melted

3 Tbsp unsweetened cocoa powder

3 Tbsp Chaga mushroom powder (you can use other mushroom powder as available)

2 Tbsp coconut oil, melted

 

Steps:

  1. In a food processor or blender pulse dates until they begin to break down. Add nuts and continue to pulse until crumbly. Add melted chocolate, cocoa, mushroom powder, and coconut oil and pulse until the mixture comes together in a ball.
  2. Line 8-inch square pan with parchment. Using 1 tsp measuring spoon, scoop mixture and roll into smooth balls, then place in a single layer in line dish. Place in the freezer for 30 minutes or longer to the firm. They can be eaten as-is or rolled in or dusted with colorful toppings.
  3. Store in tightly covered container in refrigerator, cooler or cold compartment for up to 2 weeks…if they don’t get eaten too quickly.

Nutrition:

44 calories / 1 g protein / 2 g fat / 6 g carbs (5 g sugar, 1 g fiber) / 1 mg sodium

 

ZuZu’s Heaven In a Cup

This is the best tasting form of hot cocoa with no guilt!

This is my FAVORITE drink on the planet from my dear friend Karen Urbanek who owns and teaches through Holistic Health Educators. Recipe from Karen’s recipe book: Living in Rawality

Ingredients: 

1/8 cup / .03 ounces Chaga mushroom

About 3-4 spears / .03 ounces Astragalus mushroom

.02 ounces Reishi mushroom

¼ cup goji berries (optional-but so good)

6-8 cups distilled water

1-2 tablespoon honey

3 tablespoons raw cacao powder

23 tablespoons coconut milk or coconut milk powder

 

Steps:

  1. Simmer mushrooms, berries, and water on low for 2 hours. Strain.
  2. Add the rest of the ingredients. Mix well with a fork or blend and enjoy.
  3. NOTE: Save the Medicinal Mushrooms and make another entire batch! They freeze well if you don’t want to make the second batch immediately.

 

Be willing to try something new. Mushrooms have been used for thousands of years to help with various health ailments and longevity. These recipes are fun and easy to make. And trust me you won’t be able to keep any of them in your truck or house for long!

The great thing about the recipes above is they can be eaten and drunken alone or with a meal. Don’t forget to eat your greens! Just as important, make sure your daily diet gets 3-5 servings of dark leafy greens regularly as well!

This is my favorite, you can buy the bag with all the mushrooms you need for the amazing Heavenly drink I noted above!

Note: 

The amazon links provided are affiliate links. Thank you for supporting Mother Trucker Yoga! 

Remember to always seek the advice of a medical professional before making any major changes to your diet. The information provided here is not to replace the information and advice given by your medical professional. 

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8 Amazing Benefits of Eating Dark Leafy Greens

Benefits of Eating Dark Leafy Greens

 

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

“Eat your greens; they keep you healthy!”

 Cliché!

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

But what exactly do we need them for?

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

Dark Leafy Greens Mother Trucker Yoga Blog

Benefits of Leafy Greens

 

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

 

Fight off the Oxidative Stress

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

 

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

 

Takes Care of Your Gut Health

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

 

Boost Immune System

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

 

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

 

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

 

Improve vision and Brain Function

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

 

Detoxification

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

 

Nutrition

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

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

Iron – Erythropoiesis (Red Blood Cell Production)

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

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

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

 

Weight Management

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

 

Health- Infusing Dark Leafy Greens

  • Greens: Primary Functions

 

  • Cabbage: Combats Anemia and Heart diseases

 

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

 

  • Mustard Greens: Prevents Arthritis and lowers LDL Cholesterol

 

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

 

  • Turnip Greens: Enhances collagen synthesis and Boosts Immune system

 

 

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

Dark Leafy Greens and gut health mother trucker yoga

Recommended Intake of Dark Leafy Greens

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

 

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

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

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

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Constipation: 3 Ways to get Relief on the Go

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Constipation. Not exactly a conversation ANY of us want to have. But yesterday I spent the day with drivers at the Petro in Wilmington, IL and the topic of fiber, digestion, and constipation just kept coming up.

It struggles for anyone who travels to try to stay regular. There are so many factors that play into your body not playing along. But for a truck driver, the challenges can be even steeper than that of the average person.

With little access to “just run into the store” and limited to prepurchases before you (yes, you the truck driver) leave for a run and what is available at the truck stop, you better leave stocked up or you might find yourself in an uncomfortable situation.

I just want to first start out by saying it is not under any circumstances normal to not be emptying your bowels every single day. If food is going in, then food better is coming out. If your body is currently not operating in this manner than I urge you to imagine where that eaten food is then going? Fermenting, decaying, not leaving your body.

Gross right? Exactly.

The average truck driver’s diet is often less than what someone would consider healthy, but with a little preparation and thoughtfulness, you (yes, I’m talking to you again) can get things running more smoothly (see what I did there).

3 Ways to Help Fight Constipation:

First things first. Water. We all absolutely, positively, without a doubt need to be drinking water. Your body is made up of more than 60% water and it is your job to keep the river flowing. As a driver, you are constantly racing against the clock and each stop you take works against you. So my suggestion is always to drink smart.

1-hour before you wake up, drink AT LEAST 8 ounces of water, I have some drivers now downing 10-20 ounces before their feet leave their truck. That hour will give your body time to make a way through you. Plus, by drinking water in the morning you cleanse your body from yesterday’s leftovers. Add lemon and you can also help boost and balance your pH (more on that later). So drink up my friend, your body depends on it.

Get your greens in. For anyone who travels it can be difficult to get a balanced diet each and every day. And for some drivers, cooking on the truck every day is just not a reality for them. So to help boost your body’s bottom line and get in what you just can seem to consume through food each day consider grabbing a greens powder to take every day.

Dark greens are essential to our daily diet. They help keep the bloat away, act as a means to detox the body, improve digestion, and elimination. Plus, provide you with essential nutrients that you just aren’t getting from that chicken sandwich with lettuce and tomato or that iceberg salad. Couple that with daily movement with Mother Trucker Yoga and you have yourself some healthy bowels!

Do the best you can with what you have. But sometimes, you have need more. Greens travel and store well, and all you need to do is mix them with water (I take them at night and in the morning) and drink up.

Here are a few of my favorite brands.

Finally, finding fiber, or better yet, finding foods with fiber is another challenge some drivers may not even fully be aware of. Fiber is essential for your body. Its role is to help your body eliminate what is no longer necessary in the body and get it out. If you are lacking fiber in your diet, then you are more than likely lacking bathroom visits as well.

Add fiber too much too soon and you have a constipation problem all over again. So start small and start with real foods when it comes to adding more fiber to your diet. Consider beans, avocados, blackberries, chia seeds, bran and getting in your veggies. Good news, things like bran, chia seeds, and beans all travel well. That means you can take them with on long-hauls without the worry about spoiling.

If you have never used chia seeds before, they are amazing! Put them in yogurt, add them to your drink, smoothie, you can even put them into your baked goods. My favorite is to soak them in warm water for 10 minutes then add them to coconut yogurt- YUM!

Even then, traveling and living on the road can make even accessing the food suggested above challenges. Consider traveling with fiber you can easily add to a drink or mix with water and take daily. If you find yourself in need of adding supplemental fiber into your diet try some of my favorites:

Don’t let the challenges of being a truck driver keep you backed up (hehe- constipation). Instead, pack the essentials. Not just want you truck would need if you broke down, but what you need so you don’t get backed up! Without a healthy you- there is no truck driving.

Want more? Check out our blog post on Healthy Foods on the Road

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Choosing Healthy Food On The Road

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

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

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

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

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

 

1. Fruit

 

The possibilities are endless:

  • Apples
  • bananas
  • oranges
  • grapes
  • berries

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

 

2. Vegetables

 

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

  • Carrots
  • celery
  • cucumbers
  • cherry tomatoes
  • peppers

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

 

3. Hard-Boiled Eggs

 

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

 

4. Mixed Nuts

 

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

 

5. Protein/Energy Bars

 

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

 

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

 

Here are some other great recipes for you to try!

Healthy and Simple Recipes for Truckers

The Best Healthy Trucker Travel Lunch Recipe

The Best Granola Recipe: Truckers Travel Breakfast

Egg in a Basket (Egg in an Avocado)

Easy Mongolian Beef Made on the Truck

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4 Tips To Start Eating Healthy Today

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

The people over here say this.

The people over there say that.

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

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

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

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

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

Here are my 4 Tips to Start Eating Healthy Today:

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

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

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

 

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Egg in a Basket (Egg in an Avocado)

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

Egg in a hole Mother Trucker Yoga

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

 

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

 

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

 

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

 

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

 

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

 

Egg in a Basket (Egg in an Avocado Basket)

 

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

 

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

 

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

 

EGGS IN A BASKET

Like this recipe?

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

 

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

 

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

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

 

Ingredients for Eggs in a Basket 

3 ? Avocados 

3 crushed tomatoes or 1 jar of chunky marinara sauce 

1 bag of spinach 

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

1 green pepper chopped 

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

1/2 cup of Parmesan 

1/2 cup of feta cheese 

Basil to taste/ garnish with diced tomatoes

1 carton of eggs 

Mother Trucker Yoga Egg in a Hole Blog

HOW TO MAKE EGGS IN A BASKET AVOCADO

 

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

HOW TO SERVE EGGS IN A BASKET?

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

 

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

 

Tools used to make Eggs in a Basket

 

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

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

 

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

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

 

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

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Easy Mongolian Beef Made on the Truck

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Easy MONGOLIAN BEEF Made on the truck

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

Easy Mongolian Beef Made on the Truck

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

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

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

cooking on the truck Mongolian Beef Blog

How do you make Mongolian beef?

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

Mongolian Beef Blog Post Mother Trucker Yoga

Ingredients list:

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

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

Winner of RoadPro Portable Oven at GATS Blog Post

RoadPro’s Portable Oven winner at GATS 2019

What kind of beef should I use?

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

Tips and Tricks for making the perfect Mongolian beef:

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

 

What is Mongolian Beef best served with?

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

 

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Healthy and Simple Recipes for Truckers

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

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

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

GATS Fueling Your Rig Fueling You Presentation

Cooking at GATS 2019

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

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

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

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

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

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

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

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

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

Every day I would wake up and say:

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

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

Sound familiar?

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

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

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

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

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

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

Recipe #1: Spring Rolls for on the Go!

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

Demonstration of how to make spring rolls recipes

Directions for Spring Rolls:

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

Option:

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

Keep chilled. Will last for a few days.

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

Hope Demonstrating How to make Simple spring rolls recipe

Recipe #2: Asian Slaw Salad

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

Directions for Asian Slaw Salad

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

Homemade Beef Seasoning (I like Wilhelms Kitchen version):

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

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

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

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

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

Join our family here at Mother Trucker Yoga!

Mother Trucker Yoga and Backshield

Mother Trucker Yoga and Backshield

 

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Rice Wraps: Delicious Meal Option for Truckers

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

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

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

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

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

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

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

Delicious Rice Wraps Recipe:

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

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

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

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

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

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

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