A Healthy Trucker is a Happy Trucker

One of the biggest things I hear our drivers talk about is how hard it is to stay healthy while out on the road.  So today we are going to take a look at easy ways to eat healthy and hopefully be cost effective while out on the road. 

*Disclaimer*  I am not talking about a weight loss diet plan, eating healthy side effect can be losing weight, depending on your portion size.  Please understand eating healthy does not always mean weight loss will happen.  You need to consult your doctor and determine the best way possible weight loss program for your body type. 

I will say this, eating healthy will make you feel better.  Anytime you start to cut out fried, sugary and processed food and put vegetables in your body after a couple of weeks you will notice a difference.  So here is the start of some simple steps you can make in your day to day routine.

1.     Let’s start with the most important thing you can put in your body.  WATER! WATER! WATER! Put down the soda, juice and coffee and start with a bottle of water each morning, then go get your cup of joe.  Each day you need to drink half you body weight in water.  So put down the water bottle and get you a couple of water gallon jugs to refill your cup.

2.     Don’t skip breakfast, eating in the morning is fuel for your body. You need the fuel to keep you going all day.  Take the time to eat a healthy breakfast: eggs (best if not fried in grease), nuts, protein shakes, real fruit smoothies, oatmeal, low fat cheese or Greek yogurt. 

3.     During the day make sure you have some healthy snacks: Apple slices, grapes, strawberries, blueberries, almonds, bananas, mangos, watermelon, etc.  These are all things that can be put in Ziploc bags for easy storage. Don’t starve yourself if you are hungry, like stomach growling put some food in your belly.  Just be smart about it.

4.     Next thing is you don’t have to have a huge lunch.  Try an open faced sandwich on a slice of whole wheat bread, a bowl of soup, tuna with wheat cracker or lean meat wrap. 

5.     If you are on your 30-minute break get out of the truck and move around and I don’t mean to the restroom and back.  You are in your truck driving 11 hours of the day most days of the week.  You need to get up and move anytime you can for at least 10-15 mins.   Make some time at the end of your 10 hour break to do a lap around the truck stop, use the steps on you truck to get up and down 15 or 20 times.  Get your heart pumping before you climb back in the seat.

6.     Dinner time should be you smallest meal of the day.  Try eating a little a very lean meat such as chicken or turkey.  Once again an open face sandwich or wrap makes a fast and easy dinner.  This is also where a crockpot will come in handy because you can make a meal that will last 2 or 3 nights.  Saves time and money.

Here are some great simple recipes to help get you started.

PB&J Whole-Grain Toaster Waffle

Prepare a whole-grain toaster waffle and slice in half. Spread with 2 tablespoons nut butter and jelly of your choice, and layer sliced strawberries on top. Whole-Grain Toaster waffles can be purchase in the freezer area and are super simple to make in small toaster.

Overnight Oats

This is the ultimate lazy-person breakfast. Before you go to bed combine oatmeal and almond milk in a sealed container the night before, mason jars work best.  I normally add a scoop of protein powder, 2 tsp of peanut butter and some fruit (blueberries, strawberries, apple, banana, etc) shake it all up and put in fridge. By morning, you’ll have delicious overnight oats! These can be heated in the microwave for 1-2 minutes if you're in the mood for something warm.

Avocado Egg Salad

Ingredients

1 egg (Hard-boiled)

½ Avocado (diced

2 slices bacon(crumbled)

 Salt and pepper to taste

Instructions

Slightly mash the avocado.

Dice the hard-boiled egg and add it to the avocado.

Add the bacon, mix gently to combine.

Season with sea salt and black pepper.

Slow Cooker Fiesta Chicken

Ingredients:

§  2.5 pounds boneless chicken breast

§  1 can Campbell’s condensed cheddar soup

§  Salsa (16 oz jar)

Instructions: Add all three ingredients to your slow cooker. Cook on low for 6-8 hours, or high for 4 hours. Stir periodically. Stop for the night and enjoy a delicious, idiot-proof home cooked meal! Serve over rice or eat alone with some veggies. Switch up the salsa spiciness for some zip!

Sweet Potato-Kale Stew

Ingredients:

§  2 large sweet potatoes, diced

§  1 red bell pepper, seeded and diced

§  2 tomatoes, diced

§  1 red onion, chopped

§  1 can of low-sodium red kidney beans

§  1 tbsp chili powder

§  1 tbsp chipotle sauce

§  2 cups kale, shredded

§  2 cups orange juice

Directions:

Put all ingredients in the slow cooker except for the kale. Cook on low for 12 hours. In the last 20 minutes, add the kale.

Fresh Lemon Chicken and Rice

Ingredients:

2 cups long grain white rice

2 cups water 3 Tablespoons butter, cut into small cubes 4 boneless, skinless chicken breasts (1 pound total) 1/2 cup fresh lemon juice 2 teaspoons lemon zest 1 teaspoon garlic 1 whole lemon

 Directions:

1. Place rice and water into slow cooker.

2. Place cubed butter evenly into rice and water.

3. Place chicken pieces into the slow cooker, on top of rice. Pour lemon juice over chicken. Sprinkle lemon zest and garlic evenly over top.

4. Cut whole lemon into thin slices. Arrange slices on top of each piece of chicken.

5. Cover and cook on LOW for 6 to 8 hours.

Remember if you are looking for healthier crockpot recipes it is easy to search online to find plenty.  It just takes a little prep and you have to go to the grocery store.