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Egg in a basket Mother Trucker Yoga

Egg in a Basket (Egg in an Avocado)

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. 

Pelvic Tilts Best Move For Truckers with Back pain Blog Post

Pelvic Tilts: Best Move for Truckers with Back Pain

When back pain is on the rise, Pelvic Tilts are here to save your back!

Pelvic tilts are an easy and very effective movement anyone and everyone can do, especially truck drivers when dealing with back pain.

 

I watched my father for years try to rearrange himself in his vehicle prior to his drive from Wisconsin to Indiana Sunday nights. He would be gone for the week and back hopefully on Friday night. 

 

I remember watching him try to adjust his seat. Those weird roller balls he had hanging over his seat. But mostly I remember his face when he would get (and out) of his vehicle anticipating that long drive or coming back from it. My father wasn’t a truck driver, but he laid sewer pipe for a living and drove all over the Midwest to do it. He lived in his little Horizon car. A 6’2” rough around the edges man tooling all over the open road to then climb down into the smallest, most dangerous spaces every single day. 

 

To say the least his body was his wrecking ball. Both on the drive and in the hole. But now in his 60’s, practicing a bit more self-care could have saved him one of his greatest assists…his body. 

 

I got into yoga nearly 20 years ago. And as I got older, I began to feel back pain of my own and realized that now more than ever I really needed to zone in on what works. And pinpoint movements that I could do within my daily life. Because time is precious and why not make the most of those in between moments. 

 

I believe that pelvic tilts are one of the fastest ways to reduce back pain and increase mobility. Plus, you can do them while you are driving. 

And the best part is drivers can do simple exercises just like this and then get out and stretch their legs. Afterwards, go into their favorite TA and take a look at the StayFIT Menu for a meal that is just perfect for them. The StayFIT Menu has dozens of healthy options on it made to order. So there is no need for fast food. Just another way to feel better, wherever you are. 

 

What are pelvic tilts?

 

Pelvic tilts are a super simple movement that asks you to tip the pelvis back and forward at varying degrees to help release tightness and also build resilience and strength in the pelvic area, lower back and abdomen.

 

Pelvic tilts are my #1 go to move for just about anyone with lower back pain. They are a simple yet effective exercise for those seeking back pain relief.  

 

As a truck driver time is of the essence. You have miles to get under your belt and a deadline to meet. So I like movements where you can double up. Moves that can be done safely while you are driving. 

 

While sitting many people struggle so much because their spine and pelvis sinks backwards into the seat. Taking their spine from an “S” curve, to a “C” curve, causing you back pain. And to further cause pain, that “S” curve is designed to help absorb impact, when you begin to lose that curve, pain begins to increase. 

 

Where can pelvic tilts be done?

  • Standing
  • Seated (in your truck)
  • Lying down (in the sleeper or on the floor)
  • On a large exercise ball 
  • In a Tabletop (all fours) position
  • In any of the Fitness Centers in the various TA’s located across the US.

 

Easy how-to pelvic tilts instructions:

  1. Sitting in the driver’s seat of your truck, sit upright and tall. 
  2. Notice your pelvis upright (sitting bones underneath you). 
  3. Take one nice full deep breath, in and out. 
  4. Inhale, and work to arch your lower back away from the truck seat (feel your belly drop forward). 
  5. Exhale draw your navel in and round your lower back towards the seat. 
  6. Inhale again and arch the back really exaggerating the arch and try to spread open your sitting bones underneath you and spilling your belly in-front of you. 
  7. Exhale and breathe out fully, rounding out your lower back. Imagine tucking your tail bone between your legs. 
  8. Repeat this for one to five minutes. As time goes on you should notice the stiffness dissolving and more mobility increasing. 

Pelvic Tilts Blog - Anterior Tilt

Pelvic Tilts Posterior Tilt Blog Post

Crossing Your Arms is Optional

I hear from many drivers it’s the discomfort while driving, but then those few minutes once they get out that they really notice the stiffness. And doing pelvic tilts regularly will dramatically help with that stiff feeling you get when getting out of the truck. 

 

Remember to breathe!

 

In anything that you do breathing is essential. The average person breathes 21-24,000 times per day. Imagine what merely tuning into your breath could do for stress, anxiety, fatigue, and yes, reducing physical pain. 

 

Shallow breathing can be linked to fatigue, dizziness, and anxiety. But it can also make using your physical body more challenging. Muscles need oxygen, breathing makes that possible. 

 

You’re Using Your Core Incorrectly

When you engage your abdominal muscles, make sure to focus and really engage them. Don’t just push your belly out or suck it in as you perform the movement. You’ll feel deeper muscles (transverse abdominus) working once you’ve fully engaged your core. Still not sure if your core is kicking in? Take a moment and with your hands on your waist cough and feel your core muscles contract as you do so. 

 

Need a Modification?

There are several ways you can practice pelvic tilts.

When you are laying down ready to go to bed, bend your knees and practice pelvic tilts. Inhale and work to arch your back away from the bed like there is a pin behind your lower back. Exhale and press the pin into the bed without lifting your hips. 

 

You can also try this standing. Either lean against the wall with your feet angled out. Or standing, bend your knees and plant your hands on your knees bracing yourself. Now move through the pelvic tilt sequence several times.

 

While standing and kneeling pelvic tilts can be a little more of a challenge, they’re a better option for people who are pregnant or unable to lie on their backs.

 

Always check in

As always, check with your doctor before starting or intensifying a workout routine, especially if you have conditions, injuries, or are healing from surgery involving your neck, spine, abdomen, or pelvis. And if you are wanting to lie down and practice pelvic tilts, check out one of TA’s various indoor fitness centers available to you along with other great health and fitness options through TA-Petro’s StayFit menu. Just don’t forget your mat! 

 

Why this works

Trucking can wreak havoc on many drivers bodies, particularly your lower back. Long-term sitting and poor posture is a recipe for many drivers leaving them with pain, stiffness and unwanted injury not because they didn’t exercise. But because they weren’t moving the body enough during the day. 

 

Pelvic tilts are an easy movement that keeps the lower back and hips mobile, increases circulation in those areas and reduces stiffness when you get out of the truck. And practices like yoga are a great way to help decrease the effects of back pain and stiffness many drivers are struggling with. 

 

Try It Out

Pelvic tilts can be done anytime, anywhere. No need for fancy equipment. No need for a gym membership or a personal trainer. All you need is your body, driver’s seat and an intention to move the body more. 

 

Making the commitment to insert just a little more movement into your day will make a big difference when you do it consistently. Every move counts. And it’s about the consistency. Can you see yourself doing this regularly as you drive? While you are laying down in the sleeper before you go to bed? Wherever you are. 

 

This simple move could be the difference between you throwing your back out, you getting out of the truck stiff and immobile for three minutes while you try to go from sitting position to standing. Pelvic tilts could be the one simple change that you make that takes you down the road to an improved routine of your personal self-care. 

 

Where do you see pelvic tilts fitting into your day? 

I challenge you to add them in today.

Want to learn more?

Join Hope with Mother Trucker Yoga, alongside TA-Petro and St. Christopher Truckers Fund for all things truckers and health at participating TA-Petros this week and throughout the month of September!

Check out Travel Centers of America’s Facebook Page for details on each of the upcoming events!

 

 

7 Yoga Poses for Bedtime Bliss for Truckers

Sleep Over the Road: 7 Yoga Poses for Bedtime Bliss

Have you ever tried to get sleep while traveling over the road? If so then typically bedtime is not something you would describe as bliss by any means.

But what if there was something you could to to help even just a little bit, take the edge off falling asleep?

Would you try it?

What about for one week, seven nights, to see if it would help you fall asleep?

It can be difficult to sleep anywhere, but when your sleeping quarters consist of a small cubicle on wheels parked next to an idling truck or busy highway. It can be even more difficult.

I have been working with individuals for nearly 20 years with all sorts of ailments, issues and concerns and sleep is one of the top complaints. Yoga or yoga like practices can help dramatically help those choosing to practice fall asleep faster and sleep more restful.

We all need a few minutes each day to decompress, clear our mind, but even more so, stretch and relieve tension from our physical body.

When we choose to not do those things it can be difficult to turn our mind off, relieve that nagging back pain that will keep you up all night. And most importantly we all need some sort of practice to help our central nervous system relax and reset as well.

Or we may end up reliving today, tomorrow all over again.

Here are Mother Trucker Yoga’s Top 7 Moves For a Better Sleep Over the Road:

Bedtime Yoga Pose #1: Standing Stress Relief Forward Bend

Trucking Standing Forward Bend Bedtime

Standing Stress Relief Forward Bend

With soft knees, exhale roll your body forward clasping opposite elbows, allowing your head to hand heavy.
Remain here with your eyes soft (or closed) for five to ten breaths. Inhale, gently roll up.

 

 

 

 

 

 

Bedtime Yoga Pose #2: Daily Devotional

Trucking Back Stretch Bedtime

Daily Devotional

Feeling gratitude for the day exhale, sit back towards the heels, knees as wide as comfortable, outstretch the arms and relax the head, feel your breath and you continually soften your entire body from the day. Remain here up to one minute. (Feel free to place a rolled blanket or block between the heels to sit on)

 

Bedtime Yoga Pose #3: Bound Angle Bedtime Back Stretch

Trucking Bound Angle Back Stretch Bedtime

Bound Angle Bedtime Back Stretch

Place the bottoms of the feet together.

Exhale roll your body forward allowing your arms to reach outward feeling length and release through your hips and entire spine.

Don’t worry about how far you can fold or reach.

Remain here breathing calmly for up to one minute.

 

Bedtime Yoga Pose #4: Driver Hip Flexor Release

Trucking Hip Stretch Bedtime

Drivers Hip Flexor Release

Place block or stack of hand towels or even a pillow placed under your sacrum.

Gently draw your right knee in to your chest as you reach out through the opposite heel.

Working to keep your hips stable. Feel length and release in the hip flexor (front of the hip), remain in the stretch breathing calmly for up to one minute.

 

Bedtime Yoga Pose #5: Bound Angle Bedtime Bliss

Reclined Bound Angle Trucking Bedtime Pose

Bound Angle Bedtime Bliss

Place a block or stack of hand towels or a pillow under the sacrum.

Let the knees fall open and the bottoms of the feet come together. Adjust the feet from the pelvis to accommodate the knees.

Breathe deeply and your body falls away from the stress of the day. Remain here for one to two minutes.

 

Bedtime Yoga Pose #6: Taming Tension Release Breath

Trucking Bedtime Tension Release

Taming Tension Release Breath

Seated, draw the arms outward from your body.

Inhale through the nose and mindfully drop your breath into your heart.

Retain the breath and silently repeat “I willingly and consciously release all harmful tension”.

Now exhale visualize the tension rolling down the arms and out the palms like toxic waste.

Repeat this for three to six times and then take three to six natural breaths. Repeat as necessary.

 

Bedtime Yoga Pose #7: Full Body Bedtime Breath

Relaxation Pose Trucking Bedtime

Full Body Bedtime Breath

Lying on the floor or in your bed, separate your legs and turn your palms to face up; inhale and imagine drawing the breath up through your feet, legs, pelvis, abdomen, throat and to the crown of the head.

Exhale and draw the breath back down the entire body being mindful of each body part the breath travels through all the way out the bottoms of the feet. Repeat this three to ten times feeling more and more deeply relaxed.

And make sure you are doing this on a quality mattress. Because every driver deserves a better bed. Good night!

You may have read this and are thinking “I can’t do yoga”. Then I want to encourage you to not look at it as yoga. But look at it just like brushing your teeth. The long term effects of not brushing your teeth are, you will lose your teeth.

The long term effects of not giving yourself even just five minutes of stress relieving, sleep educing activities will leave you sleepless, agitated, and at risk of getting into an accident because you are not fully able to drive that eighteen wheeler down the road safely.

To help you even further check out Mother Trucker Yoga’s audio made just for relaxation of body and mind.

And for reading and sharing this blog post you can grab it:

>>>HERE<<<for FREE by using the code: MTYSLEEP

Count Breath Meditation

Benefits of walking mother trucker yoga blog post

Attention Truckers: Step It Up with Interval Walking

Attention truckers let’s stet it up with interval walking. This is a perfect way to increase your efforts to add more movement into your day?

Maybe you are getting the toning or even stretching you need, but the cardio just isn’t there.

And it can be challenging. As someone who travels on and off quite a bit. The neighbor hood can look a bit sketchy when it comes to getting out for a walk.

I have no trouble hoofing it in the airport with roller bag in tow. But I know what you are thinking. Hope I’m usually pulled over in a truck stop parking lot, where do I go now?

And that’s a great point. Good news! Truck stops like TA Petro have roughly have 211 truckstops and of them have 171 have walking trails!

So depending on where you are located and where you drive regularly. At least you know there are some options made available!

But no matter what:

  1. You’ve got feet.
  2. You’ve got asphalt/parking lot
  3. A few minutes to burn on a break or parked for the night.

On an average day you want to walk close to 10,000 steps. However the average American barely walks 3,000-4,000 steps per day. Which is roughly 1.5 to 2 miles. The Department of Health and Human Services recommends you walk an average of 150 minutes a week!

Lets do the math. That’s roughly on 21.7 minutes PER DAY! That’s it!

So between you and me. We got this! And lets turn up the heat a bit so you can get the most bang out of your stride every single time!

Interval Walking Check List:

Protocol: Start small and simple. Try 5 minutes of easy walking. Next you want to increase intensity only about 15% for 4 minutes. And continue to do so every 4 minutes. Keep going until you reach your maximum amount of available walk time. And don’t forget to include a 2-5 minute cool down walk as well.

Example: 5 minutes of easy walking -> 15% increase for 4 minutes (total time 9 minutes) -> 15% increase for 4 minutes (total time 13 minutes) -> 15% increase for 4 minutes (total time 17 minutes) -> 15% increase for 2 minutes -> decrease to original pace for 2-5 minutes (total time 21-24 minutes)

What should the level of intensity be?

1 being no exertion at all

15 being maximal exertion

Start at about a 5 – “Light”. Much like a warm up in an exercise class.

And each increase, bump yourself up one exertion level.

Think of the goal to get to 10- “Hard”. Where the workout feels difficult, but you can keep going.

Every little bit counts.

Can’t do 20 minutes straight? Consider five minutes and increase rate each minute after minute for 3 minutes, with a cool down minute at minute five.

Interval walking is great for weight-loss. And if increasing your interval like above seems a bit much. Reduce the time and consider adding in 30 second rest periods.

The only excuses are the ones you make up in your head. It doesn’t matter if all you can do is one minute of walking and then you have to take a break. Because it all adds up. And the biggest critic is the one inside that head. And I want to tell you it’s all lies. You can do this! Walking can be fun. And it’s free!

References:

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/10000-steps/art-20317391

https://www.verywellfit.com/how-to-use-interval-walking-to-lose-weight-3495456

Trucking Meal Planning Rice Wraps Blog Post Mother Trucker Yoga

Rice Wraps: Delicious Meal Option for Truckers

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!

Recipe for Quinoa for Trucker Drivers Mother Trucker Yoga Blog Post

The Best Healthy Trucker Travel Lunch Recipe

Are you in need of better travel lunch ideas? Here’s our best healthy trucker travel lunch recipe.

Because I know you know you need to make healthy changes. You know you have to head out on the road. And you know you need to eat. But yet how do you make changes? Where do you start? What do you make? What do you eat?

It’s all so confusing at times I know. The moment I want to change something in my own life my old self would get instantly overwhelmed and see a mountain. All I would notice is obstacles, and talk myself out of the simple solutions right in front of me because I was programmed to only see struggle.

And when it comes to food, health, and changes I know many can relate.

I like to approach anything one step at a time. One box checked on my check list at a time. For some it works to just bulldoze down their old life, habits and choices and replace the with new ones. However, I caution you to this only because without the necessary insight as to why you ended up there in the first place you could find yourself faced with more unnecessary struggle.

O.K. now lets talk food.

As a truck driver I get it, you are on the road, limited resources, limited time, and plenty of unhealthy food options. In a recent conversation with TA-Petro they shared with me that their StayFit meals are of the lowest bought food items in their stores.

So that means one of two things: one, you aren’t buying them because you don’t like them; two, you aren’t buying them because you are cooking on your truck.

And quite possibly there is a third, fourth and tenth reason, but that is not the point. The point is. We need to change that. And since truck stops aren’t going to be changing anytime soon. That means you need to make the change. And that means you have to supply yourself with healthy, fueling, delicious food options so you don’t walk into the truck stops hungry and hangry.

Quinoa

Quinoa is one of my FAVORITE food options. It tastes good, it’s super easy to make, it’s filling, and fueling because it’s packed with nutrients.

But don’t take my word for it. The Medical News Today posted an article talking about the health benefits and nutritional components of quinoa and it is amazing!

They stated that:

“Quinoa is naturally gluten-free. One cup of cooked quinoa, weighing 185 grams (g), contains:

  • 222 calories
  • 8.14 g of protein
  • 5.2 g of fiber
  • 3.55 g of fat, of which 0.42 g is saturated
  • 39.4 g of carbohydrate
  • Magnesium – 30 percent recommended daily allowance (RDA)
  • Manganese – 30 percent RDA
  • Folate – 19 percent RDA
  • Phosphorous – 28 percent RDA
  • Copper – 18 percent RDA
  • Iron – 15 percent RDA
  • Zinc – 13 percent RDA
  • Potassium – 9 percent RDA
  • One cup also contains more than 10 percent of the RDA of the vitamins B-1, B-2, and B-6, and traces of vitamin E, B3, and calcium.
  • Additionally, quinoa contains a healthy dose of fatty acids”

And that is just it! You need fuel. REAL fuel to super charge that temple of a body of yours. And sugary snacks, energy drinks, and potato wedges just aren’t going to cut it.

So to help make your life a little bit easier here is a SUPER EASY and QUICK recipe you can make at home and travel with while out on the road!

Healthy Meal Prep Ideas

Pair the quinoa with grilled chicken breast, or lean turkey, or even salmon and you are on your way to a delicious meal.

Trucking Lunch Quinoa Recipe Mother Trucker Yoga

Cool Quinoa Salad Recipe for a Great Travel Lunch:

  • 1-2 cups left over or cooked quinoa
  • corn
  • peas
  • chopped broccoli (steamed lightly if desired)
  • tea seed oil or extra virgin olive oil
  • fresh, diced garlic
  • salt (to taste)
  • black pepper (to taste)
  • non-fortified nutritional yeast (if desired, I love this it’s like a cheese topping)
  • optional: shredded carrots, chopped peppers, greens, or fresh fruit or onions, cumin, turmeric

Mix all ingredients together and pre-pack serving size containers for travel lunch success.

 

That’s it!

Super easy and super simple healthy truckers lunch for on the go healthy eating!

And remember, anything new can be scary, hard and confusing. But Mother Trucker Yoga has your back (literally). Take it one day, one meal at a time and before you know it you will be read to go with the right fuel and right focus because you are what you eat. Or better yet, you are what you digest.

For more recipes like this check out Karen Urbanek’s Rawality Recipe Book

Health Blog Post Mother Trucker Yoga

7 Little Changes Drivers Can Make To Improve Their Health

There are changes every driver can make when it comes to improving their health.

Taking charge of your health no matter how you are and what you do can be daunting. But it doesn’t have to be. I have been helping individuals and companies make healthy changes for almost 20 years and just because your job take you over the road is no reason to feel that your health has to be left at home.

Most of the time we over think the changes we can start making today. And as a trucker, over the road or not, I can imagine that your health can easily take a back seat to what is on the road in front of you.

7 Little Changes for Drivers Health Mother Trucker Yoga Blog Post

Here are 7 little changes you can start to make today to start living life a bit on the healthier side of the road.

  1. Park further away. I am certain someone has told you this before. But I am going to tell you this again. Park further away! When you pull in for the night, if it’s available, find the furtherest parking spot available that will make you have to walk a few extra steps into the truck stop. Those extra steps add up.
  2. Drink up. Time is of the essence. But so is your health. And considering our bodies are primarily made up of water, it is best you start get to drinking. Water that is. You should be drinking half your body weight in ounces of water per day. And to help avoiding extra bathroom breaks, try getting up an hour earlier and start guzzling 10 ounces of water. Then an hour before you stop for break another 10 – 20 ounces. And then an hour before you unload and stop for the night…well you get the picture.
  3. Do something while you are driving. Now please don’t take this the wrong way. Be safe! But what about a hand weight, or resistance band, or shoulder rolls, or something! Better yet, tune into Mother Trucker Yoga’s 42 minute audio track that guides you though simple movements you can do while driving!
  4. Take a deep breath. Before you roll out of bed, take two minutes and breathe deeply. Your breath is the engine for your metabolism. Yet few look to this when it comes to getting healthy. Place one hand on your belly and one hand on your chest and just breathe as deeply and calmly as you can. Stress wrecks havoc on your body. Here’s one way to curb that. And try Mother Trucker Yoga’s audio track for better stress free breathing.
  5. Container eating. Sounds silly I know. But portion control can be one way to help control what you put in your mouth. It’s easy to all of a sudden have eaten that entire bag of chips. Or even though it’s healthy, an entire plate of rice, veggies and chicken. Most people eat when they are not even truly hungry. Here is what I ask myself daily: “Hope, are you head hungry or really hungry?” Most people are head hungry and not truly looking for nutrition. Make sure you know the difference.
  6. Add more movement in. I’m not saying you need to try to park your rig at a gym or yoga studio. But start to notice the moments in the day you have down time. The moments you are doing something, but nothing all at the same time. The moments you could be moving! Somehow moving. A stretch here, a squat there, it all adds up. And don’t forget to log into Mother Trucker Yoga’s online studio to get fit anytime, anywhere!
  7. Finally, start to believe you can live healthier. Visualize yourself a healthier, happier you. I use to think that was silly. Visualizing myself that way, and writing it down. Now that was ridiculous. But when asking people who have made big changes in their lives what they all did. The one thing they all have in common is they visualized themselves already there and they wrote it down. So, if anything, today, start here.

Don’t over complicate health. And believe that you can feel better than what you do now. But you, yes you have to make the first step.

The first step is usually the hardest, and after that, well that is why Mother Trucker Yoga is here. We got your back!

Truckers Best Breakfast Blog Post

Meals on Wheels: Truckers Best Breakfast

I think you and I both know that stopping at a truck stop on any given day, you won’t always find the best breakfast. You might not ever find the best breakfast.

This is a struggle many truckers feel on a daily basis. Yet most are almost forced to choose what their overnight accommodations have to offer. And we aren’t talking the Super 8.

High sugar, high fat, high carb options fill the aisles and hot cases, alongside the attached quick grab-and-go restaurant. Although these options are a quick grab, the quick surprise is the pounds, blood sugar levels and crashes that go with these unhealthy food options.

Now don’t get me wrong, a sweet treat once in a while won’t kill anyone. But when this is your wake-up-and-go breakfast every single morning, you may find yourself in a situation that far surpasses an I-80 traffic jam.

So what’s a mother truckin’ roadmaster to do for breakfast?

Well on my latest show: A Daily Dose of Hope on Chrome and Steel Radio, I had Naturopathic Doctor Jeff Essen of Whole Life Clinic on. We discussed diabetes, the struggle of eating healthy while on the road, and what drivers could do to make a shift in the right direction. It all starts with breakfast.

His suggestion was simple, yet powerful – change what you eat for breakfast.

And what should you, the driver eat for breakfast?

The Italian Flag

I had never heard this methodology in all my years learning about the body, wellness, and my own food journey. Eating the Italian Flag for breakfast was a new approach to breakfast on the go.

He laid it out simply: Breakfast can be simple and easy, and yes, even done up while on the road in an eighteen-wheeler.

Italian Flag Breakfast Shake:

  1.  WHITE – Pea Protein (1 scoop)
  2.  GREEN – Powdered Greens (1 scoop)
  3.  RED – Powdered Reds (1 scoop)
  4.  Mix with Water
  5.  Optional – Ice

Eat the Italian Flag for Breakfast

 

The key is to not overthink what you should eat. And if you can simplify things, what’s not to love?

But WHY eat the Italian flag?

Well, as Dr. Essen put it, giving your body a great kick start to the day is essential. Get a good source of protein (he suggests pea protein, but if you decided otherwise, know its source). Many people simply do not get enough greens in their diet, which aid in digestion and boost energy levels. The reds serve as a boost for your antioxidant levels. Unless you have superpowers to fight disease and boost your immune system, reds are essential.

I know changing your breakfast might feel overwhelming. Before you make any change it can be helpful to know where you are starting from. Keeping a food journal can be helpful to figure all of that out. Check out 5 Reasons Truckers Need to Keep a Food and Fitness Journal to help.

And when you are ready to make a change, the only thing you have to lose is the weight, stress, and disease your body is currently feeling. Plus, with a simple shaker bottle, you can travel with everything you need for a great meal on the go.

Here’s to a great breakfast on the go.