Posted on September 27, 2021October 8, 2021 by pbeue — Leave a comment

7 Reasons to Ditch the Soda and Switch to Kombucha

7 reasons to ditch soda and switch to kombusha mother trucker yoga blog

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

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

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

But what exactly is kombucha?

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

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

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

Yes and no.

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

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

7 Benefits of Kombucha for Truck Driver Health

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

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

Our favorites are:

Lavender and Melon
Mojito Flavor
Raspberry
Root Beer

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

References:

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

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

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

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

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

Posted on August 12, 2021August 12, 2021 by pbeue — 1 Comment

Mobile Meals Made Healthy: Shrimp and Grits

Mobile Meals Made healthy Healthy Trucker Food Shrimp and Grits Mother Trucker Yoga Blog

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

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

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

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 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:

https://www.store.mothertruckeryoga.com/2021/07/13/mobile-meals-made-healthy-easy-truckers-roasted-veggies-and-country-style-ribs/

Posted on May 3, 2021 by pbeue — Leave a comment

Common Issues From Sitting In A Truck All Day And How To Fix Them

When you are on the road all the time, you are at increased risk for certain medical conditions. Of course, not every trucker is going to experience the same things, but there are some common themes running through the industry when it comes to health due to all the sitting that has to be done. In this article, we are going to be talking about some of the common issues that truckers face from sitting in their trucks all day, and some of the things that you can do to fix them. If you would like to find out more about this topic, keep reading down below.

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Sore Back And Neck

The first thing that you are more likely to experience is a sore neck and back. Seeing as you are not using the muscles in your back and you are holding your neck up all the time, it’s no wonder that it begins to hurt. This is a problem because there’s not much you can do to avoid this other than to stop every so often and take a short walk, or lay down over your seats for ten minutes. Give your neck a break, and let your back muscles stretch in order to keep them in good condition.

If the issue persists, then you should see a chiropractor. They might be able to do something to help you, such as give you small exercises to complete, or you never know what!

Obesity

Another huge problem is obesity. When you are on the road a lot, you’re not getting the exercise that you need, you’re probably eating fast food more often than not, so really obesity is to be expected. Even though this is the case, it doesn’t make it okay and you need to avoid this at all costs. We recommend that you try taking some food with you for your meal while you are out. If you are going to be on a long trip and you can’t take that much food with you, then at least try to pick some of the healthier options when you take a break.

Swelling In Your Legs

When you sit down for so long, your legs become more likely to swell. If you’re not using your legs other than the slight movements, you are at risk of deep vein thrombosis as well which is not a pleasant condition. There are a few things that we can suggest here such as drinking enough water while you are on your drive, managing the amount of salt that you eat on the drive and before, as well as doing feet and ankle exercises while you are stopped in traffic for example. When you can, get up and have a walk around outside to get your blood pumping and your legs moving, and this should help you avoid the issue.

We hope that you have found this article helpful, and now see some of the common issues that you can get when you sit in a truck all day. Not only that though, but hopefully now you see how you can fix these issues as well. We wish you the very best of luck, and hope that this has helped you!

Posted on April 3, 2021April 3, 2021 by pbeue — Leave a comment

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

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.

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.

Posted on February 11, 2021August 12, 2021 by pbeue — Leave a comment

Go Nuts – A Great Snack for Truckers

Go Nuts – Healthy Snacks for Truck Drivers

When it comes to food, many have an all-or-nothing switch. You can’t just eat one piece of cake as a sweet treat, but even when things are labeled healthy, you find yourself thinking more is better. It can be confusing what are healthy snacks for truck drivers and when you walk into a truck stop, and all you see is cookies, candy, chips, and soda, it can feel overwhelming. But healthy snacks for truck drivers are available, and nuts are where it’s at.

Nuts are incredibly healthy, where these nutrient-packed morsels are one of the best foods you can eat, but no one said anything about a handful’s a day, every day. Go nuts! Yes, go nuts; they are a great treat and portion-perfect travel food for your next trip, or for that truck driver trying to avoid the unhealthy options in truck stops and doesn’t want to entire the front doors on an empty stomach.

Many think that nuts are a fattening food. But the truth is nuts and seeds are some of the best foods you can eat for optimum health, metabolic syndrome, and weight loss.

The Research Is In!

In 2017 a research study was done through the Global Burden of Disease Study. The most comprehensive analysis of the causes of death ever undertaken involved nearly 500 researchers and examined 100,000 data sources. And this study calculated that not eating enough nuts was a leading dietary risk factor for death and disability worldwide. They found that lack of nutrition taken in through nuts kills more people than processed meat consumption and more than a low intake of fiber and vegetables. The Global Burden of Disease Study estimates that eating more vegetables could save 1.8 million lives, but eating more nuts and seeds could save 2.5 million lives. Just let that sink in for a second. WOW! Right? I had to read that twice myself.

But it doesn’t stop there; their research also noted that the healthy foods missing from most diets worldwide are nuts and seeds!

Why Are Nuts Healthy Snacks for Truck Drivers?

Research from the Mayo Clinic suggests that eating nuts may:

Lower your low-density lipoprotein (LDL or “bad”) cholesterol and triglyceride levels, which play a significant role in the buildup of deposits called plaques in your arteries
Improve the health of the lining of your arteries
Lower levels of inflammation linked to heart disease
Reduce the risk of developing blood clots, which can lead to a heart attack and death

Nuts are packed with loads of nutrition. They are suitable for your overall health as they contain protein, fiber, B vitamins, folic acid, niacin, vitamin E, and many other minerals like magnesium, zinc (check out our article on the MTY blog about Zinc), copper, potassium, and antioxidants. And when it comes to heart health, they contain the nonessential amino acid arginine, which helps protect the artery walls’ inner lining.

Nuts also contain a high amount of monounsaturated fats, the same fats found in olive oil. Monounsaturated fats are heart-healthy and not the kind of fat you want to be afraid of. Some nuts are also excellent sources of omega-3 fatty acids that our body wants to make sure we get enough. Many truck drivers get an overabundance of Omega-6 and Omega-9’s in their diets due to the plethora of fast foods and processed foods. So nuts are a great go-to in an attempt to turn the tables in the Omega category.

Eating nuts and seeds regularly play a crucial role in managing health concerns like:

High Cholesterol
High Blood Pressure
Digestive Disorders
Heart Disease
Cardiovascular Disease
Diabetes
Obesity
Arthritis
Osteoporosis
Alzheimer’s
Dementia

But How Much is Too Many Nuts?

Well, all nuts and seeds have a slightly different nutrition punch to bring to the handful. The key is to take nuts in at ½ ounce to 1-ounce servings daily up to five days a week.

Check out our Nuts Realistic Serving Size Chart to see just how much you should be grabbing of nuts a day.

Nuts are Heart Healthy

Nuts help reduce coronary heart disease (after adjusting for other coronary heart disease factors) by eating five or more servings (5 ounces) of nuts per week by 35-50%. But I find it is important to note that, like anything, moderation is key. When you read this, you might begin to think, “well, I’ll just eat a ton of nuts then.” Well, that is not what this is suggesting; instead, let this be an excellent push for you to consider swapping out unhealthy heart-compromising foods for a handful of nuts a few times a week. Remember, moderation is the key to improving our health, especially with nuts.

Nuts can help with weight-loss

Nuts are the unsung hero when it comes to managing our weight. Because many still look at the fat content in nuts and think that will make them fat. They choose to stay away. But that isn’t true. Just a ½ an ounce per day of nutrition-packed nuts is associated with less long-term weight gain. When you replace unhealthy foods like processed meats, fast food, and chips and cakes, nuts become a simple weight management strategy.

Many researchers believe nuts aid in weight control for the following reasons:

Chewing nuts takes effort.
High fiber delays stomach emptying.
The body absorbs not all the fat from nuts during the digestion process.
Nuts have prebiotic properties.
Nuts help improve gut microbiome and intestinal health.

How To Shop for Nuts

Raw or sprouted and dehydrated nuts are best. Most nuts in the grocery store or truck stop are salted and contain high sodium content. The next time nuts travel well, you are home or can stop at a grocery store to look for raw or unsalted nuts. And at a minimum, eating raw, unsalted nuts will move you light years ahead in a nut-healthy direction. For more information about soaking and sprouting your nuts, check out this great article on Vegetarian Times, breaking down the soaking times and sprouting times by nut type. But don’t be overwhelmed; just switching to raw nuts will make a massive difference in your nut health benefits.

I like to follow the health approach of Good, Better, Best. What is a good option, what is the better option, and what is the best option? I might not be able to do the best right now, and the better might be out of reach, but is there a good option to choose today? And then go from there. Health is not black or white and not all an all or nothing lifestyle. The same goes for nuts.

Word of Caution

We are all unique, and our bodies react differently to foods and environments due to our history or current health. If you are allergic, don’t eat them. If you are a compulsive eater or binge-eater, consider prepackaging your nuts into small bags to avoid overeating. Even healthy things can be overconsumed. Ask your doctor or consider an allergy test to get to the bottom of a nut concern when in doubt. Here at Mother Trucker Yoga, we want to empower drivers to build a toolbox of healthy options, but we also encourage drivers to use common sense and, when in doubt, seek medical advice.

Posted on February 5, 2021February 4, 2021 by pbeue — Leave a comment

The Power of Zinc: The Trace Mineral You Might Be Missing

Zinc

Zinc is a trace element and micronutrient essential for our overall health. Without zinc in our body, we would not be experiencing optional health, and this temple we call a body will begin to show it. Zinc is a mineral we all need for our body to function optimally. Second, to Iron, Zinc is the most abundant trace element, involved in various catalytic activities in the body.

Zinc is found in some foods naturally and is used in the form of dietary supplements. If are eating a poor diet lacking real foods like fruits and veggies and some lean meats, your diet is most likely lacking zinc.

Zinc deficiency in humans includes manifestations like diarrhea, alopecia, weight loss, intercurrent infections, neuro-sensory disorders, emotional disorders, and problems with wound healing. As someone who is in recovery from a wide variety of eating disorders, I know first hand the toll your body takes when you are lacking proper nutrition. Minerals like zinc are the foundation for our body to build on. We cannot absorb vitamins without minerals and zinc is on that list. If you are feeling stress make sure you read Mother Trucker Yoga’s 10 Quick Ways to Reduce Stress Blog to help.

It can be confusing when you start to pay better attention to your health, how much of what do you need and where to get it all. So in the charts below, you can easily see how much zinc you need depending on your age and what some sources of zinc could be in your diet today.

Required Daily Amount

Age	Men	Women
0-6 months	2 mg	2 mg
7-12 months	3 mg	3 mg
1-3 years	3 mg	3 mg
4-8 years	5 mg	5 mg
9-13 years	8 mg	8 mg
14< years	11 mg	8 mg
Pregnancy		11 mg
Lactation		12 mg

Sources of Zinc

Vegetarian

Food Items	Milligrams per serving	Percent DV
Peas (cooked ½ cup)	0.5	5
Yogurt (8 ounces)	1.7	15
Oatmeal (1 packet)	1.1	10
Almonds (1 ounce)	0.9	8
Cashews (1 ounce)	1.6	15
Pumpkin seeds (1 ounce)	2.2	20
Baked beans (1/2 cup)	2.9	26
Chickpeas (1/2 cup)	1.3	12
Cheese (1 ounce)	1.2	11
Kidney beans (cooked ½ cup)	0.9	8

Non – vegetarian

Food Items	Milligrams Per serving	Percent DV
Pork (3 ounces)	2.9	26
Chicken breast (1/2 breast)	o.9	8
Oysters (3 ounces)	74.0	673
Beef chuck (3 ounces)	7.0	64
Crab (3 ounces)	6.5	59
Lobster (3 ounces)	3.4	31
Chicken (dark meat) (3 ounces)	2.4	22

Trying to get your daily dose of zinc from natural food sources as much as possible is essential in building up a foundation of health within you. However, if you are severely deficient you may want to consider supplementing with zinc as you build up your reserves. As a recovering addict, one that struggled with a wide range of eating disorders my zinc levels were non-existent, and for several years I had to take zinc. Happily now in my thirties, I no longer have some of the lingering issues I once had.

Always seek further medical consultation to rule out other issues, but the good news is zinc is readily available in many foods.

Role of zinc in immunity

Many studies have proven the role of zinc effects of adequate zinc consumption on the immunity of our body. It boosts the cell-mediated immunity and balances the functions of humoral immunity.

Zinc is a crucial element for the development and function of neutrophils, natural killer cells, and innate immunity.

A study shows that macrophages (perform the function of killing the pathogen by phagocytosis), cytokine production, and intracellular killing are also affected by the deficiency of zinc in the body along with showing adverse effects in the growth and function of T and B cells.

Solomons NW. Mild human zinc deficiency produces an imbalance between cell-mediated and humoral immunity. Nutr Rev 1998;56:27-8

Benefits of Zinc

Zinc is a mineral that packs a powerful punch and one we often take for granted. When you are getting your daily dose of zinc your body gets to reap the benefits of several health perks!

Anti-Inflammatory

Its functions as an anti-oxidant and stabilization of membranes, strongly suggest that it has a hand in preventing the damage caused by the free radicals during the inflammatory process. What are free radicals, those are the guys who seal electrons from your body and start to sabotage your health one electron at a time. Eating foods that are high in antioxidants can help you combat free radicals and also boost zinc levels your body needs to remain healthy and inflammatory-free.

Heart-healthy

Studies have found that zinc supplements help in decreasing the levels of LDL (Bad Cholesterol) and triglycerides in the blood, preventing heart diseases at a major level.

(Ranasinghe, Priyanga et al. “Effects of Zinc supplementation on serum lipids: a systematic review and meta-analysis.” Nutrition & metabolism vol. 12 26. 4 Aug. 2015, doi:10.1186/s12986-015-0023-4)

Another study shows that adequate zinc consumption helps in lowering systolic blood pressure in about 40 young women.

(Kim, Jihye. “Dietary zinc intake is inversely associated with systolic blood pressure in young obese women.” Nutrition research and practice vol. 7,5 (2013): 380-4. doi:10.4162/nrp.2013.7.5.380)

Enhances memory and learning

Research conducted at The University of Toronto suggests the role of zinc in neural communication with one another which eventually affect our memory and learning ability.

Wound Healing

Zinc is often used in skin creams to treat wounds or any rashes on the skin as it is assumed to play an important role in maintaining the integrity and the structure of the skin.

Other Possible zinc Benefits

Fights Acne
Used in patients with Attention deficit hyperactivity disorder (ADHD).
Prevention and treatment of pneumonia
Age-related Macular Degeneration
Osteoporosis

Your health is your responsibility and there are many things you can do to help boost your health even while living over the road as a truck driver. Focus on what you can do, what you have access to, what steps you can take to make that next right decision. What you can do to make that next healthy choice, it may not seem like it will amount to anything when you just look at that one choice, but all those little choices add up to some really great health perks! Perks you get to benefit from every single day!

Tackle The Common Health Issues Truckers Experience Head-On

If you’re a trucker and on the road a lot of your life, there are numerous health issues you might experience. Here are some of the common health problems and the best solutions.

Obesity

Truckers obviously spend a lot of their working life sitting in a car seat. So, it should be no surprise that obesity levels are high among these workers. 7 out of 10 truckers are obese in the USA according to some studies so this is definitely a common issue. You need to make sure that exercise is part of your regular routine. There are some easy exercise ideas to explore so you don’t need to hit the gym. About 15 minutes of exercise each day will make a massive difference here.

Lung Cancer

A tremendous 60% of truckers in the USA smoke according to the latest research. It’s not clear why this is although it could be a way for individuals to cope with the stress of this job. It might also be something to do with socio-economic factors. Regardless, it might be time to start thinking seriously about quitting. These days, it’s easier to quit smoking than before. You should consider taking up vaping. It provides the same physical process as smoking without the harmful chemicals so it’s a good substitute. You can also use it to gradually reduce your nicotine intake until you hit zero rather than going cold turkey.

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Sleep Apnea

You probably won’t be aware if you suffer from sleep apnea but your partner or anyone who you sleep with will have noticed it. It caused you to stop breaking temporarily and repeatedly through the night for several seconds at a time. This can be quite alarming for anyone sleeping next to you and the stress on your body will leave you exhausted the next morning. If you suffer from this condition, many countries won’t even allow you to drive. Surgery can fix this issue however you can also reduce it by changing your lifestyle. Drinking alcohol, smoking and obesity all increase the chances of experiencing this condition.

Problems With Sleep Routines

As you have probably learned, it’s difficult to keep a traditional sleep routine as a trucker. The hours that you work can be crazy. You might wake up at 4 in the morning to arrive home around 2 when you will be exhausted and almost immediately fall asleep, waking up at 9. It’s a weird pattern for your body to be in and you’re right in thinking this can play havoc with your health. If you’re working long hauls you need to make sure that you’re using stop-off points where you can get a proper rest with a bed. You should also speak to your employer about getting your schedule in advance. That way, you can prepare a plan and ensure that you are gaining the rest you need while fitting in personal time for you to enjoy. Remember, downtime is still going to be important when you are a trucker.

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Depression And Isolation

There are certain professions and jobs where mental health issues are more common than others. For instance, you might be aware that doctors are more likely to experience depression than virtually any other professional worker. However, truckers also face issues here and the reason for this is quite simply the level of isolation. Some truckers took the job on because they love the peace and serenity of being on the road. Many are trying to escape the challenges of life at home but others simply aren’t prepared for the sheer level of isolation that they experience. It’s important to stay in touch with people, even on long haul trips. Tech is your friend here and while you can’t keep in touch on the road, you can video call friends, families, and loved ones when you’re stopped. Or, if you’re single, you can check out some dating apps to form new connections.

Issues With Nutrition

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If you have spent a lot of years on the road, you’re probably already familiar with the issue of eating healthily. When you’re trucking, you have to grab food where you can find it and this is usually going to be a fast-food joint on the highway. The problem is that these places and meals will not provide the nutrition you need to keep your body healthy. There are of course ways to deal with this problem. For instance, you can pack lunches to take with you. Don’t forget that if you’re not getting the right level of nutrition, levels of immunity will be significantly reduced. This is going to make it far more likely that you do develop serious diseases.

Don’t let common health issues those in the trucking industry face get you down. One small change at a time is the best way to see results in your overall health and wellness.

Read about some strategies to help you as a driver make fitness a reality:
https://staging8.mothertruckeryoga.com/2019/04/29/trucker-fitness-expectations-vs-reality/

Posted on January 18, 2021January 18, 2021 by pbeue — Leave a comment

Looking After Your Eyes As A Long Distance Driver

Image credit.

As a long-distance professional driver, your eyesight is, of course, one of the most vital parts of your job. It’s not easy to take care of your eyes and general health when you are on the road all the time and concentrating for hours on end. Plus, as you age, your eyes’ capabilities will naturally decrease with time.

But of course, you are taking your own life in your hands as you get behind the wheel each day. This means it is of high importance that any eyesight issues you have are resolved to maintain your own safety and the safety of other drivers and pedestrians.

Read on to find out three ways to look after your eyes as a long-distance driver!

Regular Eye Tests

As a driver, it is crucial that you have regular eye tests. Even if you have never experienced issues with your eyesight and you don’t wear glasses or contacts, regularly testing your eyes will pick up any changes in your needs. Around once a year, you should visit an optometrist who will test your eyesight and determine whether you need glasses.

Eye tests are also important because they pick up any further issues with your eye. Using a machine called a phoropter is used to examine your eye closely, checking out any abnormalities that could become issues down the line. As a driver, these eye tests should be part of your routine in order to stay safe on the road. If you do need to order some prescription glasses, find deals at Eyeglasses.com.

Appropriate Breaks

Just like any job that requires concentration, taking regular breaks is very important. As a long-distance driver, you likely understand the importance of taking breaks for tiredness as part of your safety procedures.

Appropriate breaks are not just helpful to make sure you aren’t driving tired; they also help give your eyes the regular rest they need. Your eyes are just like any other organ in your body – they cannot function at 100% concentration for hours on end. Don’t ask your eyes to run a marathon for you every day – give them the breaks they need.

The Right Diet

Your eyes respond to a good diet just like other parts of your body. Eating well on the road can be very tricky, and it’s hard not to live up to the trucker stereotype of a junk food diet! However, eating fresh food if and when you can seriously improve your overall health, including your eye health.

Here are a few foods that are proven to help eyesight.

Citrus fruits such as oranges. These contain Vitamin C which is a crucial vitamin for eye health.
Non-meat proteins, such as nuts and eggs.
Fish. Fish contains Omega 3 and other fatty oils that are fantastic for cognitive health in general.
Green vegetables like spinach and rocket salad.

Long-distance driving is a crucial job that many people overlook. Your role is important, and taking care of your eyes is vital to complete this role!

Take care of your eyes, long-distance driver!

Posted on January 18, 2021August 12, 2021 by pbeue — Leave a comment

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!

Truck 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.

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!

Posted on January 13, 2021January 13, 2021 by pbeue — Leave a comment

The Benefits of Working Out with Others

When you work out, you have the choice to do it alone or with others. Some people are lone wolves who would much rather do it alone, but working out with other people has some excellent benefits too. You can choose to work out with a friend or exercise in a group when you join a class or even a club or group that’s been set up for the activity that you enjoy. When you choose to work out with others, it makes it a more social experience, which can deliver a few different benefits and could even help you to be healthier.

Better Accountability

Getting fit with other people can be a great idea if you struggle to hold yourself accountable. It’s often far too easy to just decide not to go to the gym or do that workout when there are other things you could be doing instead. If this sounds like you, you could benefit from exercising with other people. When you have others who are counting on you to turn up, it makes it more difficult to decide not to go. You don’t want to disappoint anyone, especially if they’re your friend and they’ve made the effort to show up for you.

More Fun

For a lot of people, working out with others is just more fun. When you exercise alone, it can be peaceful, but you also might just find it kind of boring. If you prefer someone to talk to while you work out or even just someone whose company you can enjoy while you both get on with your workout, it can make your workouts more interesting. Attending a class like those offered by Fitness 19 can be a lot of fun too. When you’re surrounded by other people, it raises the energy in the room. Plus, it can help you to feel less self-conscious if everyone else is doing the same thing as you.

Safer Workouts

Working out with someone else can make your workouts safer too. For example, if you’re lifting weights at the gym, you’ll have someone there to spot you. You will be able to do exercises that you might not have been able to do on your own, which means that you can diversify your workouts more. And if you choose to work out with a personal trainer, in a class or just with someone who’s a little more experienced than you, you can learn new things under someone else’s instruction.

Push Yourself Further

You might feel inspired to push yourself further if you’re working out with someone else. You can motivate each other to keep going and complete your workout so that you don’t give up before you should. Working out together can also encourage you to get a little competitive. Some healthy competition can push you to try and do better so that you beat the other people you’re working out with.

Start working out with other people if you want to get more from your workouts and make your exercise more of a social experience.