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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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Mobile Meals Made Healthy: Shrimp and Grits

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Welcome to Mobile Meals Made Healthy!

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

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

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

Healthy Trucker Food: Shrimp and Grits

How to Make Trucker Approved Rice Grits

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

Healthy Trucker Food Shrimp and Grits Mother Trucker Yoga Blog

Directions for Shrimp and Grits

STEP 1: Rince the rice is possible

STEP 2: Combine the above ingredients

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

Healthy Trucker Food Shrimp and Grits Mother Trucker Yoga Blog 3

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

How to Make The Healthy Trucker Shrimp

STEP 1: Thaw shrimp

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

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

STEP 4: Spray shrimp with either avocado or olive oil

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

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

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

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

Healthy Trucker Food Shrimp and Grits Mother Trucker Yoga blog 2

How to Make Healthy Trucker Salad

STEP 1: Use your favorite greens

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

STEP 3: Toss with raspberry vinaigrette dressing

 

Now eat Shrimp and Grits and Salad and ENJOY!

Healthy Trucker Food Shrimp and Grits Mother Trucker Yoga Blog 4

 

Healthy Trucker Food Cost

The total investment for this delicious dinner for 2:

Shrimp 1/2 pound $6.62

Rice grits $1.00

Cheese $ .50

Salad $5.00

Veggies $1.00

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

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

 

Check out other Mobile Meals Made Healthy:

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

 

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

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

 

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

Stay Healthy While on the go - mother trucker yoga blog

Photo Credit -Photo by Lê Minh from Pexels

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

Eat Healthily

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

 

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

 

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

Exercise

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

 

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

 

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

 

Sleep

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

 

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

 

Engage Your Mind

 

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

 

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

 

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

 

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Truck Driver Health: Vitamin C What You Need to Know

Truck Driver Health is an Important Aspect of Healthy Living.

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

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

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

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

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

Why do we need Vitamin C?

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

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

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

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

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

Types of Vitamin C

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

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

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

 

Truck Driver Health: Required Daily Amount of Vitamin C

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

 

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

Health Benefits

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

Boosts Immune System

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

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

Heart Sweetheart

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

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

Boosts Energy Levels

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

Vision Patron

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

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

Radiant Skin

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

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

Sources of Vitamin C  

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

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

 

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

 

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

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

STIFF Mother Trucker Pain Relief Cream Wake Up Feeling Great

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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.

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!

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Mother Trucker Yoga and Backshield

 

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